Innholdsfortegnelse for February-March 2020 i Men's Fitness South Africa

Waking up to a new Satafrikaaaa They teach us from a very early age in the media game that you never discuss politics, but the way things are looking at the moment that hardly seems possible. As I am typing this we just got word that the ANC will push for a vote of no confidence in Numero Uno and that they want CR17 to be sworn in tomorrow – all in the same day. I can’t help but feel excited by that, hence breaking the “no politics rule” as this is good news for all of us. This could mean that we wake up to a new president and quite possibly a whole new South Africa on Friday. We can finally actually be that success story we’ve always wanted…

Cutting-edge news from the frontiers of science On the fence about joining a gym or going it alone? Sign on the dotted line. In a new study from Iowa State University, USA, 75% of subjects who were gym members met the US guidelines for physical activity (at least 75 minutes of vigorous or 150 minutes of moderate exercise a week) compared with just 18% of non-members. Gym rats also had lower odds of being obese, a smaller waist (about 5cm less for men), a lower resting heart rate, and better heart health.…

Guys often forget to include a power component in their training programs. Power, for those who flunked physics, is the ability to express force over time — or, for our purposes, the ability to complete a weighted movement rapidly (and, occasionally, angrily). That’s where medicine ball training comes in. Tossing a med ball in different directions trains your body to generate power without applying the brakes. You don’t have to slow down at the end of the range of motion like you do when using weights — you can just let the ball fly. On top of that, it’s easy to learn and helps improve explosiveness immediately. The result: a body that performs and a lean six-pack inside of a month. Also, research from Evolution and Human Behavior found that…

Shrimp and Sausage–stuffed Zucchini SERVES 3 INGREDIENTS 3 zucchinis1 egg• 340g sausage• 340g shrimp, roughly choppedKosher salt and freshly ground black pepperOlive oil DIRECTIONS 1) Cut the zucchini in half lengthwise, scooping out the seeds to form a boat. Transfer the zucchini boats to a foil-lined sheet, then season with kosher salt, pepper, and olive oil. Roast in a preheated 180°C oven for 10 minutes. 2) Meanwhile, combine one egg, sausage, and shrimp. Remove the roasted boats and stuff with the sausage shrimp mixture. Return to the oven for 15 minutes or until the stuffing reaches an internal temperature of 70°C. Top with salsa and fresh cilantro. PER SERVING Calories 598, Protein 52g, Carbs 8g, Fat 39g…

What’s the deal with that colourful tape I see runners and CrossFitters wearing on their legs, arms, knees, and elbows? Does it really do something or is it a stupid fad? LEN S. JOHANNESBURG It’s Kinesio tape! And if you’re nursing an injury but continuing to train, it could be your new best friend for support. Kinesio tape, or elastic therapeutic tape, is designed to boost the body’s natural healing process while supporting and stabilising muscles and joints without restricting movement — almost like compression shorts and shirts, or even sleeves. It also alleviates pain, manipulates soft tissue to prolong the benefits of manual therapy, and facilitates lymphatic drainage by pulling on the skin (the tape stretches around 14%), which basically lifts it a microscopic amount. Best of all, it’s…

Your mom’s antiquated spring loaded home scale isn’t the most accurate or best way to measure progress. If you like the way your body looks, but the scale flashes a higher number than expected, it can seriously mess with your head. That said, mining the trove of meaningful data provided by high-tech smart scales — body mass index (BMI), bone mass, body fat, etc — is worth its weight in muscle. A smart scale also sends a harmless electric current through fat, muscle, bone, and water to measure your body’s percentages of each. Let’s now weigh our smart-scale options. 1) Fitbit Aria R1 989, takealot.com MEASURES: BMI, weight and lean mass, and body fat percentage over time PERFECT FOR: Fitbit users SELLING POINTS: Supports up to 160kgs. DRAWBACKS: Works only…

Take physical action ■ Anything that relaxes you quickly is probably a stress beater. So take a few deep breaths—better yet, do a breathing exercise (see mensfitness.com/breathe to learn how); listen to a guided mindfulness exercise (no eye-rolling—it really works) from marc.ucla.edu; listen to calming music; watch a funny YouTube clip; or do five minutes of a favourite workout move or a 60-second yoga pose. Take psychological action ■ If emotional changes—fear, anger, frustration—accompany physical stressors, the actual stress will be greater, Yale’s John Mason found. So nip it in the bud by immediately ID’ing any stress-causing emotions and using positive self-talk—along with the physical strategies suggested above—till you’re calm again.…

HOW IT WORKS Popularised in the 1970s by US weightlifting coach Carl Miller, clusters — also known as interset rest periods — break sets of strenuous, strength-spiking lifts into shorter, more manageable bouts. For example, instead of doing five sets of five reps using your five-rep max, you’d split the workout into four “clusters” of two reps, with brief rests in between. Ultimately, you’ll do more work, but it’ll seem easier because your body will have time to “catch its breath” between clusters. If you’ve spent time trying to pack on muscle but are looking to swap for something that’ll help you burn fat before it’s time to strut shirtless on the sand, consider working clusters into your routine for three to four weeks. DIRECTIONS For cluster sets, stick to…

DAY 3 60 min 1A) TRX SQUAT Sets: 3 Reps: 10 Rest: 0 sec Grasp the handles of a suspension trainer at chest level. Lower your hips down and back. Drive through your heels as you extend your hips and stand upright. Squeeze your glutes at the top. 1B) TRX HAMSTRING ROLL IN Sets: 3 Reps: 10 Rest: 30 sec Lengthen both handles to about or just below knee height. Lie on your back and place each heel of your feet in the foot cradles with legs straight. Bridge your hips up so your body forms a straight line, then bend your knees, curling your heels toward your butt. The closer you place your hands to your sides, the more support you’ll get. MODIFIED CLUSTER SET 1 2) BARBELL FRONT…

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jim Smith, C.P.P.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ WEIGHT LOSS Bob Harper Fitness expert; trainer, NBC’s The Biggest Loser Chris Powell, C.S.C.S. Trainer; author; transformation specialist, ABC’s Extreme Weight Loss Frank G. Bottone Jr., Ph.D., R.D. Author, The Diet Denominator: Fill Your Tank for Less FINANCE Roy Cohen Career counselor; author, The Wall Street Professional’s Survival Guide; careercoachny.com Chris Bart, Ph.D. Business consultant; author, A Tale of Two Employees DERMATOLOGY Tina West, M.D. Board certified dermatologist; founder of the West Institute, westskinlaser.com Annet King, Director of global education, the International Dermal Institute and Dermalogica PHYSICAL THERAPY Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy FOOD Danny Boome Celebrity chef,…

To stay close with your significant other, share upbeat, positive stories or encouragements about the day’s events at bedtime, not carping, criticisms, or complaints. A study at Oregon’s Gonzaga University, USA, onpost-9/11militarycouples’ emotional lives found that bed talk about both big and small positive moments caused the couples to feel closer to and more supported by their partners; negative conversation had the opposite effect. When you share happy info and your partner is happy for you (and vice versa), it benefits both of you, says study author Sarah Arpin. In short, save your downer news for daylight hours; and be sure to throw an “Attaboy!” her way when she reveals something even remotely cool that happened. Get better at everything MAKE SMARTER DECISIONS Listen to your “gut”: A study on…

SERVES 4 BURGER INGREDIENTS • 600g lean ground beef1 tsp chopped onion1 tsp chopped red bell pepper1 tsp chopped green bell pepper½ tsp chopped parsleyJuice of ½ lemonSalt and pepper VEGGIE SIDE 6 asparagus stalks2 portobello mushrooms1 yellow squash, sliced¼ cup olive oil¼ cup balsamic vinegarSalt and pepper INSTRUCTIONS 1) Prepare half of a charcoal grill for direct high heat or turn on one side of a gas grill to high. 2) Mix all burger ingredients in a bowl, then wet your hands with cold water and shape meat mixture into 4 pat ties. 3) For the vegetables, place all ingredients in a bowl and mix well. 4) When grill is ready, brush grate with oil and place burgers on the grill over direct heat, cooking for 4 minutes on…

I had a bunch of parties over the festive season — now I’m stuck with a ton of half-empty liquor bottles. How long does booze last?TOM B. CAPE TOWN Most people say liquor doesn’t have a shelf life, but that’s not totally true. Yes — many typical spirits are shelf stable until the end of time. So that dusty bottle of scotch you break out only for the holidays will be fine until your son is of age. Just make sure the seal is sound. I like to swap out original corks for artificial corks so less evaporates over time. However, spirits that have a lower alcohol by volume (ABV) can’t just sit out on a shelf — they need to be refrigerated. For anything less than 25% ABV —…

Down a sixer, put on a dusty cowboy hat, and climb onto a pissed-off bucking bull. You’d be surprised to know how many simpletons believe that’s all it takes to become a bull rider. “It’s a misconception that our sport is just a bunch of crazy beer swillers who roll up to the arena and strap themselves to a bull”, says Sean Gleason, Chief Executive Officer of Professional Bull Riders (PBR). “There is more athleticism required in an eight second bull ride than in most other sports. The bull moves so fast and riders need to counteract those moves while holding on to a rope with one hand.” To last a full eight seconds — how long a rider must last on a bull to be scored — the rider…

A recent study found that men who ingested coffee were able to squat more. Caffeine, the most widely used “drug” in the world, has been shown in study after study to help athletes run faster, lift more, bike harder, and jump higher. But gone are the days of waiting in line for a barista to shout your name for you to retrieve a latte to get your caffeine fix. In recent years, caffeine has been popping up in all kinds of sports fuels, from gels to chews. And the latest delivery method promises an even faster jolt: chewing gum. Run Gum (12 pack, R294, luckyvitamin.com), created by two-time Olympian Nick Symmonds, contains 50mg of caffeine per piece, along with taurine (an amino acid found in meat and fish that supports…

10MIN PREP TIME 30MIN COOKING TIME 20 X 60g SERVINGS "BASICALLY I AM ALOW-CULTURE PERSON. I PREFER WATCHING BASEBALL WITH A BEER AND SOME MEATBALLS."WOODY ALLEN INGREDIENTS • 1kg extra lean mince• 1 medium red onion• 15g freshly chopped parsley• 1tsp salt• 1tbsp paprika DIRECTIONS • Place in an oven pan.• Drizzle with olive oil.• Add a cup of hot water.• Cover with foil.• Bake for 30 minutes.• Take out of the oven.• Drain the excess water.• Sprinkle with paprika and drizzle with honey.• Change the oven from thermofan to grill.• Grill till golden brown.…

Countless new gadgets advertise the ability to monitor your stress. Some log heart rate; others record electrical impulses. Granted, the only 100% bombproof method would be collecting saliva and blood samples to chart your stress hormones. Even so, wearables do a really good job. For one week, I wore a Spire monitor (R2 000, spire.io), which tracks respiratory rhythms. Here are three things I learned. 1) Stress Monitors Are Really Great at Measuring Calm Spire parses moods into four categories—calm, tense, activity, and focus—and knows how long you’re in each realm. It’s most valuable teaching you what makes you calm. I discovered that my longest stress free “calm” periods occurred when I cooked for my family or read to my 5-year-old son before bedtime. I plan to do more of…

Hands up if any of the following describes how you feel or look lately: Your energy and vitality have been drooping; you’ve seen an unexplained increase in body fat (“What’s that inner tube doing under my shirt?”); you’ve lost muscle mass and/or strength; you have less endurance than usual; the best way to describe your libido would be “nap time at a nursing home”. ■ If you raised your hand at least twice, you may have a deficiency in human growth hormone. Nicknamed the “wonder hormone”, human growth hormone — also called GH or HGH — is a peptide hormone that’s produced in the pituitary gland at the base of the brain and plays a crucial role in everything from body height, brain function, and skin health to bone density,…

RECOVER Recovergen Informed sport certified. Alpha-lipoic acid. 4:1 carb: protein ratio. Whey protein hydrolysate. High in BCAAs. The 30-45 minute window period after strenuous training or events is a crucial time during which the body aims to recover as quickly as possible. The body’s natural instinct to immediately replace muscle glycogen (our first and main source of energy) means that it will use whatever nutrients are available, and will break down muscle tissue for this energy, resulting in muscle wastage. Biogen Recovergen supplies a carefully formulated combination of ingredients that will help mend and build muscles, whilst regenerating energy stores as fast as possible. This upgraded formulation provides the scientifically recommended 4:1 ratio of carbohydrate to protein, through fast-acting sources such as maltodextrin and hydrolysed whey protein. Biogen Recovergen is…

Can cutting calories really extend your life? Yes, say a bunch of very old, very hangry monkeys. For years, scientists at the American University of Wisconsin-Madison and the National Institute on Aging ran duelling calorie-deprivation tests on primates, which live to an average age of 25, to see if less food equals longer life. They agreed that cutting calories by 30% improved the monkeys’ health (by cutting cancer and heart-disease risk), but on living longer, they didn’t see eye to eye. But not long ago, they came to their senses, pooled their data, and finally announced this: Yes, eating less upped the monkeys’ lifespan about 15%, but only if: 1) their calories were restricted starting at an older age (post-teens was best), and 2) they ate whole, non-processed foods. But…

Everything you need to make life work for you When’s the last time you got to name a 40kg kettlebell after your boss and hurl it into a concrete wall? Or crash a 20kg plate into the ground chanting, “Cut me off? I’ll cut you off!” Then you can see the beauty of a med ball workout. Even the ancient Greeks knew the benefits of banging around a weighted leather training ball — not just for safely working virtually every muscle in the body and building power but also for the sheer joy of getting out occasional anger or frustration at the gym without worrying about decapitating any shirtless meatheads taking selfies.…

Halloumi salad SERVES 2 INGREDIENTS 1 (220g) package halloumi cheese1 peach, halved, pit removed1 red bell pepper, quartered4 cups salad greens1 cup canned lentils⅓ cup chopped basil2 tbsp chopped walnuts1 tbsp capers, drained1 tbsp olive oil1 tbsp fresh lemon juice1 tsp honey1 garlic clove, minced¼ tsp black pepper INSTRUCTIONS 1) Bring a charcoal grill or a gas grill to medium-high heat. 2) Upend halloumi onto one of its long sides, and slice lengthwise into 2 big slabs. Cut each slab along its width so you have 4 square pieces of cheese. Brush both sides with oil and peach and pepper pieces with oil. 3) Place cheese, peaches, and pepper on a greased grill grate. Cook until grill marks appear, about 2 minutes per side. 4) Spread greens, lentils, basil, walnuts,…

The 60s ushered in the era of Tiki drinks like the mai tai. In the late 90s, Sex and the City had all the girls you dated ordering Cosmos. Last year, the Manhattan re-emerged on every trendy restaurant’s cocktail menu. We asked some of our favourite bartenders to weigh in on the next big drinks you’ll soon be sipping in your favourite watering hole (or whipping up at home). #CLASSICSRETURN RUM & VERMOUTH “For the home bartender, rum is where it’s at this year”, says Natasha Torres, bar manager at Lantern’s Keep in New York City. “It comes from so many different countries and can be made with so many different types of sugar, and each gives it a unique flavour profile. Some you just want to sip like a fine…

Nice going: You’ve sworn off processed and fast foods and are now a card-carrying member of the superfood fan club, stocking up on enough health-boosting, illness-thwarting edibles to make a nutritionist weep sugar-free tears of joy. But even super healthy foods can have less-than-super downsides. We’re talking calories: Shovel quinoa down your craw or stuff your cheeks with walnuts and it’s your ass that’ll pay the price. So go the “ration-al” route instead by sticking to these guidelines. Quinoa CALORIES: 222 per cup SUGGESTED DAILY LIMIT: ½ cup Unlike true grains, quinoa has more antioxidants, more protein (including all nine essential amino acids), fewer carbs, and sufficient levels of heart-healthy monounsaturated fatty acids. But here’s the rub: Quinoa is also higher in calories than pasta or rice, so it can…

Whether you had a one-night stand, a long-term affair, or an online fling, if you want to rescue your relationship, expect the road to redemption to be the emotional equivalent of Frodo’s trek to Mordor. But you can win back her trust if you have patience, the balls to admit you sinned, and these expert tips from Simon Marcel Badinter, host of relationships talk show The Rendezvous with Simon and Kim on iHeart Radio. 1. Own up to it (without rubbing her nose in it) “Tell your girlfriend the truth. Be 100% honest, but never give intimate, visual details, even if she asks”, says Badinter. What she’s imagining is bad enough; giving her the complete play-by-play can be poisonous. Just answer on a need-to-know basis: how many times it happened,…

10MIN PREP TIME  15-20MIN BAKING TIME 12 SERVINGS INGREDIENTS For the savory rice • 1 cup of rice cooked• 1.5 cups of water• ¼ tsp salt• ½ tsp turmeric• 1 tsp dried thyme or any herb of your choice• ¼ tsp ground black pepper• 2 tbsp olive oil• 1 medium red onion diced• ½ tsp salt• 1 tbsp raw honey• 3 tbsp sesame seeds• 100g spinach• 100g sundried tomato• 300g pre-cooked protein of your choice, we used chicken breasts cut up into chunks• A handful of freshly chopped Italian Parsley• 2 small red peppers chopped DIRECTIONS • Pre-cook the rice by adding the salt, turmeric, thyme, and ground black pepper to the water.• Make use of a medium-large frying pan.• Preheat the pan with olive oil and fry the onion…

“It’s not just a goal, it’s a lifestyle” is the first message to people visiting your website 365alf.com. When it comes to lifestyle training and nutrition, what is your approach? My approach to my clients is to listen to their goals and needs, and to stay educated and motivated. To keep them accountable, but most importantly to achieve longevity! It’s also important to make health and fitness a part of their day to day lifestyle. I want every client or person to really take into consideration that we only get one body! We should nurture our bodies with the right foods that our bodies require to look, feel, and achieve their fitness or life goals. I’ve also started a new business that’s called SwoleJerky (swolejerky.com) where you can purchase healthy,…

Do a body check ■ Got cold or sweaty palms, tense or twitching muscles, diarrhoea, nausea, or dizziness? Is your heart pounding? Are you breathing rapidly? Clenching your jaw? The body releases adrenaline and cortisol when stressed, raising heart rate and BP—so any physical symptom can be a sign. Do a head check ■ Suddenly unable to concentrate? Dwelling on negative thoughts or nagging worries? Irritable, or freaking out over small mistakes? Beating yourself up, or feeling overwhelmed? Anxious for a cigarette or a drink? Yup, that’s probably stress.…

DAY 2 60 min 1A) TRX PUSH-UP Sets: 3 Reps: 10 Rest: 0 sec Get into push-up position with your feet in the TRX cradles and lower your body until your chest is an inch above the floor. Return to the start position, keeping your abs braced and your body in a straight line. 1B) TRX FLYE Sets: 3 Reps: 10 Rest: 30 sec Lengthen the straps to a point at which you would to do push-ups. Grasp the handles and get into push-up position, with hands under your shoulders. Your body should be straight and your core braced. Bring your arms out to your sides as if you were giving someone a bear hug. Lower your body until you feel a stretch in your chest and then bring your…

Jason George is on the treadmill in the fitness room of his LA home, a space with a 79-inch TV, a sofa, and exercise equipment, including an elliptical, the aforementioned treadmill, and a much-used Weider Crossbow. The seven-season Grey’s Anatomy star is running at a brisk pace but not struggling to remain conversational as he describes his training preferences. “When I run the streets, it’s always headphones in my ears, going hard, but when I’m in here, I binge-watch TV or movies”, says George. “It’s amazing how long you can stay active when you’re watching Captain America kicking the crap out of somebody.” Throughout his 20-year career, the Emmy-nominated actor has always been comfortable with his body. George, now 46, even appeared “buck naked” in front of 200 people in…

A cursory glance at the photos of Jay Maryniak, A Mike Vazquez, Scott Mathison, and Andy Speer demonstrate something obvious — all four guys possess the self-motivation to train hard and live fit. Yet what the photos don’t tell us is that, beyond outward appearances, the backgrounds of these men differ vastly: One is a capable breakdancer; another has overcome substance abuse. There’s an aspiring actor, and one of the most in-demand personal trainers in New York City, USA. • So it’s fitting that the quartet found themselves aligned on Team Performix (performixdriven.com). • First recognised as an innovative supp company that created Terra Intelligent Dosing technology — which ensures that athletes receive consistent supplementation throughout the day and never experience an energy crash — the Performix brand has expanded…

Sure, the hour or so we spend in the gym should be spent concentrating S on getting strong. But who doesn’t occasionally waste a few reps — or entire workouts — fretting over a work e-mail that didn’t get sent, a bill that didn’t get paid, a right swipe that somehow went left… until finally you realise that the only thing you put 100% effort into was filling up your water bottle? Well, get ready: This routine is about to change all that. HOW IT WORKS Structured with both time and repetition components, this routine will force 100% effort from your body and mind at all times. The first exercise has a time limit: You can’t stop until time is up. That’s followed by a move with a rep goal.…