Innholdsfortegnelse for May - June 2020 i Men's Fitness South Africa

MAN FLU… head into the tissue gathering segment of the year (and we are quite fortunate that we don’t have it for too long in South Africa), it’s time to double dose on all the essential vitamins and minerals necessary to fight off the dreaded flu. I’m actually nursing what feels like double pneumonia at the moment and as a man, I know factually and medically that this is the sickest any human being has ever been without dying. I’ve had it a few times over the past few years and somehow manage to survive it, barely. My wife believes it’s an extreme over-exaggeration and given that I have yet to succumb she might be onto something. The key really is to just stay ahead of this winter flu, get…

Bring it, bro: Competition gets you to the gym Been slacking off instead of hitting the gym and throwing up some iron? Get yourself an enemy to go after. Okay, not an enemy, exactly, but someone who can give you some stiff competition. That’s the very best motivation to work out, according to US University of Pennsylvania researchers who found that, rather than a cheering section, you need to feel a sense of competitiveness to be extremely consistent with your workouts. Their study, an 11-week weightlifting, running, spinning, and yoga program involving 790 students, showed that exercisers who competed for the top spot on leaderboards had 90% higher gym-attendance rates than those in groups in which competition wasn’t emphasised. So, if you’re feeling less than excited about crushing it these…

When it comes to setting personal records in the weight room, it’s natural to focus on sets, reps, and weight. But most athletes give little thought to tempo — the cadence at which a movement pattern is performed. Enter tempo training, which was popularised years ago by strength coach Ian King but has resurged. And no wonder: Changing up tempo can produce dramatic results, including increased strength, power, and size. It can also help you bust through plateaus by mixing up stale routines that no longer generate results. “By varying the speed, you trigger a response that creates muscle growth”, says Ken Croner, owner of US-based Munster Sports Performance in Indiana. What’s more, being aware of your tempo ensures a more mindful workout, an antidote to all the digital distractions…

1) Use a real paella pan. To develop maximum flavour, paella needs to cook in a thin layer — that’s why paella pans from Spain are wide and shallow but not too deep. As an alternative, use the largest saute pan you have. 2) Don’t stir it once the liquid is boiling. As paella cooks, the grains should form a loose connection. If you stir it then, it disrupts this network, changing the texture of the grain — and the final dish. So if the grain’s in and the liquid’s bubbling, hands off! 3) Eat the paella straight out of the pan. Traditionally, the whole paella pan is brought to the table, where everyone claims a spot in front of it and digs right in. Try it, and you’ll find…

As an unmarried man who works really hard, travels a ton, and leads an active social life, I’ve come to accept several less-than-awesome realities about my daily existence. (For starters: I eat way too much take-out, I’m constantly forgetting my toothbrush on trips, and these days, I could probably consume a few less sugary cocktails.) But if there’s one piece of man-on-the-go collateral damage I simply can’t accept, it’s the increasingly gnarly state of my apartment. In recent months, I’ve found myself engaged in a daily battle against the black hole of my storage closet, the mountain of mismatched clothes scattered across various pieces of furniture, and the towering pile of envelopes on my desk. When it took me a full hour to locate my hiking boots (in a kitchen…

Timothy Noakes, MD, is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He’s one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option” — say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun — and evidence of his teachings seems to be everywhere, mostly in the form of our nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes is a celebrity these days, he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic…

BENR, JOHANNESBURG You can’t beat a big, hot hunk of Klein Karoo ostrich meat. Ostrich has as much as 21% protein per 100g, with less than 2% fat - making it the leaner, healthier option. Ostrich is also readily available in many grocery stores nowadays, not to mention how tasty it is. And it’s so damn easy to cook. To keep it juicy, don’t cook it past medium. Sportsmen, athletes, and health-conscious people with an active lifestyle benefit greatly from the high iron content, which also attributes to the rich red colour. Ostrich meat is definitely a delicious and healthy alternative to beef – and yes, they also taste good flame-grilled. Shorty the barber Enlightened advice from grooming expert Shorty Maniacea I’m incredibly hairy, especially on my back, so I…

Battle ready Build a body that’s more than just a big slab of meat. Our three-day, ready-for-anything program (next page) is the ultimate combo of traditional lifts, hybrid modifications, and endurance challenges. Trim the extra fat — and keep it off — with our lean-eating meal plan, which is specifically designed for steady weight loss. And for your monthly dose of inspiration, check out a dude who lost 40 kilos — and increased his squat by 215%.…

John Wick has racked up 299 kills since the original film debuted in 2014 — not too shabby for a retired hit man. The staples in his repertoire include judo, jiu-jitsu, gun fu (kung fu with guns), and hand-to-hand combat. But it isn’t just these skills that let Keanu Reeves-as-John Wick rip someone’s face off with a roundhouse kick. No, what Reeves has — and you can have, too — is something that takes his abilities to a higher level: an enhanced sense of “proprioception”, or a heightened awareness of where every part of his body is and exactly what it’s doing at all times. The following workout features multistep exercises that efficiently work several muscles and body parts together, to earn you not just a killer physique but killer…

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, currently…

Vegetarians build as much lean muscle Getting plenty of protein post-workout is key to speeding muscle growth and aiding recovery — but what type of protein is best? To find out, researchers at the Arizona State University in the US tracked the diet and workout habits of 70 elite endurance athletes — 43 meat eaters and 27 vegetarians. And surprise! At study’s end, the veggie eaters had virtually the same lean muscle mass as the carnivores and just as much leg strength. And though the groups’ VO2 max scores showed they were equally fit, the vegetarian women’s numbers were 13% better. The take-home: If you’re getting the right amount of protein per day (1.2 to 1.6 grams per kilogram of body weight), it doesn’t matter what form it comes in…

Boxing gyms have come a long way from the gritty, dank caves Rocky prowled in Philly’s predawn hours. Just as we had the luxury-climbing-gym revolution last year — when men skipped the treadmill to flex their bouldering skills — we’re now witnessing an explosion of ultra-highend boxing temples. Leading the way are US-based Box ’N Burn Boxing and Fitness, Chicago’s Unanimous Boxing Gym, and, most recently, the gleaming Rumble, which opened a 550-plus-square-metre location in New York City this last January. At this knockdown palace, which is partly co-owned by a former Google executive and a master trainer from Bravo’s Work Out New York, you can work on full-body toning while hitting an aqua heavy bag, which is much easier on the joints and tendons. “Our clients don’t just punch…

Can you eat your way to a long life? People in a handful of regions across the globe apparently do. Author Dan Buettner identified seven so-called “blue zones” — places where residents often live past 100 — and analysed the factors that may explain it. Along with lifestyle, nutrition is key. So pick some favourites from each and start beating the odds! IKARIA, GREECE Called “the island where people forget to die” in Diane Kochilas’ cookbook on its food, Ikaria is a hotbed of oldagers who follow a Med-type diet but eat less meat than most Greeks; farm or forage many foods; and proudly admit they f#ck like bunnies into their twilight years. KEY FOODS: Wild greens, olive oil, chickpeas, lentils, black-eyed peas, lemons, goat-milk cheese, potatoes, tomatoes, wild mushrooms,…

With Peruvian chef Franco Noriega’s shredded physique — he’s modelled for Dolce & -Gabbana — and scantily clad YouTube cooking demos, you’d think his boy toy rep might overshadow his kitchen cred. But at Baby Brasa, his US-based Manhattan pollería, the food takes centre stage. A tribute to taste, nutrition, and affordability, Baby Brasa offers organic rotisserie chicken, creative salads, and sides that all redefine fast food for the fitness minded. We asked Noriega how he stays in model shape. How can you love food but stay so fit? I don’t understand that I don’t understand that “Don’t trust a skinny chef” stereotype. I don’t want to eat what a really unhealthy guy eats; at the same time, I can’t call a salad “dinner” and be happy. For a real…

NOTHING SAYS “I’M ON VACATION” LIKE chilling in your best borrowed terrycloth robe, waiting for someone to deliver a tray of fresh-cooked, delicious food right to your room. But I know what you’re thinking: Room service? It’s the hotel bogeyman! The food sucks, and it’s way overpriced. And the minibar? Don’t even think about it, unless you want to spend R60 on a domestic beer. Well, you can listen to the haters about in-room dining (IRD), or you can start getting smart about it. With that in mind, I called some hotshot hospitality insiders to get their secrets for hacking the system and scoring a killer meal every single time. And I compiled their advice into the definitive Seven Rules of Room Service. 1) Pick up the phone It’s an…

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein and keep your carb intake low— but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit (fruit!) is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go Keto with confidence. CATEGORY FATS EAT THIS! Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard, all essential for a healthy immune system, dense bones, and proper testosterone levels; monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E, important for vision and a strong immune system; polyunsaturated omega-3s, such as wildcaught salmon, sardines, and…

STEP 1 Where are you from? Ethnicity? Highest level of education? WISLØFF S AYS: “We use that only for research purposes so we can compare Norway, USA, Japan, etc, and different ethnicities — none of this is used in the algorithm.” RODIO’S TAKE: I type in “Brooklyn”. STEP 2 Gender, age, height, weight. WISLØFF S AYS: “Height/weight is just for calculating BMI, which goes into the algorithm. But gender matters a lot — women’s values tend to be about 20% lower.” RODIO’S TAKE: I’m 26, 1.75m, 79 kilograms. I enter twice, because I accidentally type in my weight in kilograms the first time. STEP 3 What’s your maximum heart rate? WISLØFF S AYS: “It’s a common means of denoting intensity for endurance training.” RODIO’S TAKE: I had no idea, but…

HOW IT WORKS This routine is built around foundational lifts, but with twists that are less conventional. Each day includes a unique challenge to break up a “routine” workout. In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even your lungs. Day 2 you’ll use the sled, a device that’ll put your entire body on blast. Finally, Day 3 is arguably the most gut-wrenching: Front-racked hang cleans to walking lunges and trap-bar deadlifts with farmer walks will expose and strengthen any weak spots. To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days are all you need. Directions Rest 90-120 sec after reps of 6 and below. Rest 60 sec after reps…

Imagine you’re out for a walk in the bush. During this leisurely stroll, your muscles are using a type of muscle fibre called slow-twitch fibre. These fibres circulate the oxygen you take in, and with every breath, burn off blood glucose and the glycogen stored in your liver. You’re not breathing hard, but if you walk briskly for 20 minutes or more, you’ll begin to run out of glucose. To replace that blood glucose, your body taps into your fat stores. Now imagine you hear a crashing noise behind you — it’s an enormous lion, out for blood. Suddenly you’re sprinting, and even though you’re fighting for as much air as you can get, it’s primarily stored sugar that’s propelling you. Your muscles are on fire as you burn glycogen…

HOW IT WORKS This is not your traditional musclebuilding plan. Joint stability, mobility, injury prevention, and explosive power are its cornerstones. “Keanu’s body was put through the wringer”, says his trainer, Patrick Murphy. “I had to implement the safest, most effective program possible.” To accomplish that, Murphy made heavy use of bands: “They can be easier on the joints than free weights”, he explains, “but I also like the negative resistance they present.” Other tools in the box are unilateral exercises like ice skaters and single-leg pistol squat hops, which enhance proprioception — the body’s ability to sense what all its parts are doing — and balance. Patrick Murphy is an L.A.- based celebrity trainer, murphyfitness.com. Directions Perform each circuit two to three times per week. Complete 15–20 reps of…

Which type of cardio gets you the healthiest and keeps you alive the longest? Curious exercise researchers at the University of Sydney examined 11 different health surveys on more than 80 000 people (average age: 52) over 9 years and found that, amazingly, those who’d played racquet sports like tennis, racquetball, or squash in the previous month had a 47% lower risk of early death. And that’s not all: Enthusiasts who swung a racquet regularly also showed a 56% drop in cardiovascular disease. It’s believed that this type of full-body exercise, which features short bouts of high-intensity effort, helps you live longer by boosting your metabolism and strengthening your heart. Swimming, a great whole-body workout, came in second, with aerobics in third place and cycling in fourth. Surprisingly, neither soccer…

TO SLEEP SMART, CUT BLUE RAYS ALL DAY Getting enough good sleep is one of the best ways to stay fit and healthy. So hear this: The more screen time you put in on your smartphone, computer, or tablet — all day, not just near bedtime — the poorer and shorter your sleep will be, say US University of California, San Francisco scientists, who analysed data on 600-plus subjects. The culprit: Blue light emitted by screens, which hinders the sleep hormone melatonin. To fight the blues, block rays from your phone or computer with an app from justgetflux.com or twilight.urbanandroid.org. GERMS MAKE HUGE ATM DEPOSITS An American New York University sample of 66 New York City ATMs found their keypads to be teeming with bacteria. Luckily, though, most are harmless…

The dish paella (pronounced pa-AY-yuh) is actually named for the shallow cooking pan in which it’s made and served. Paella originated in Spain, where centuries ago farmers would throw together white rice and any proteins they could find, and cook them over an open fire in the fields where they worked. Over time, paella evolved into a masterpiece of Spanish cuisine: A dish typically made with white rice; a variety of seafood (shrimp! mussels! lobster!) and/or meat (chicken, chorizo); a flavour base (sofrito) of garlic, onions, peas, and tomatoes; and a sprinkling of saffron. But white rice isn’t the optimum carb for health-conscious guys; and what’s a meal without plenty of veggies? So we’ve put together this better- for-you paella by swapping out rice for quinoa, the king of whole…

Order a diet-friendly salad—by choosing from our list of champs. THE FLAB BLASTER FAT-LOSS TIPS FROM THE WORLD’S MOST FAMOUS TRAINER BY GUNNAR PETERSON (@GUNNAR) What’s the minimum amount of exercise I can do and still see results? JACKD, JOHANNES BURG ? What year did you graduate from the University of Underachievement? Seriously, “the minimum” — that’s what you want to know? As my friend Zach Even-Esh, from the Underground Strength Gym, says, the way you do anything is the way you do everything. Think about that: If you look for the minimum you have to do, you’ll get the minimum out of it. And that’s across the board — you’ll always leave something on the table and never reach your full potential. So, fine: If you follow the US…

The Easy Denim Shirt If you’re headed to a social event and don’t want to have to beat the cold off with a stick, a denim shirt should be your number one go-to! The Easy Denim Shirt In our sunny climate not ever y day will require numerous layers to stay warm and t-shirts will always serve you well. The Manly Pashmina Scarves are an easy way to rev-up any outfit, without putting in the work. Opt for textures, prints and size, the bigger and bolder, the better! Throw over a plain shirt, and make it the focus of your look. The Old-School Cord Corduroy jackets have come a long way from their association with the less stylish, and have since become a go-to winter warmer for all. Add texture…

Corey’s cutting-edge training style, known as “The Calliet Way”, pulls from athletic strength and conditioning techniques and professional bodybuilding fundamentals. His methodology focuses on shaping the desired aesthetic for his clients while deeply rooting them in a lifestyle favoring optimal health and functioning. His ability to transform both mind and body in this way makes him highly sought after by celebrities, professional athletes, and those requiring drastic changes to their physique. Among his top accolades, he has sculpted Michael B. Jordan for his lead roles in the box office hits Creed (I & II), Black Panther, and Without Remorse; transformed contestants in 3 consecutive seasons of E! Revenge Body by Khloe Kardashian; and is currently training star NFL wide-receiver of the Pittsburg Steelers Juju Smith-Schuster for a breakthrough 2020 season.…

You’re a 35-year-old desk jockey with the heart of a 60-something couch potato? Join the club, Jack. But there’s hope for you: Wisløff has created a seven-week program that primes your heart for a better fitness age — and burns plenty of fat — in just minutes of sweat. It’s all built around Wisløff’s lab-tested “4x4 interval training” workout: Four minutes of high-intensity exercise, followed by three minutes of active recovery, repeated four times. The core concept is to blast your heart to 85–95% of its maximum rate — not quite all out but intense enough that you’ll be able to say only a few four-letter words by the end. Then you’ll downshift to a three-minute active-recovery phase at 70% capacity — still moving, but moderately enough to catch your…

The secret to getting that cut, shrinkwrapped look of a fitness model: Whittling your body fat down to between 6% and 13% (depending on how much you want your abs to pop). To do that, you’ll need to cut about 500 calories a day and adopt a high-intensity resistance-training program to add muscle and eviscerate fat. (You’ll lose about a kilogram a week.) Use the three-day sample eating plan on the next pages to ensure that the weight coming off is actual body fat — not water weight — then create your own long-term plan. THE NUMBERS THE GUY 80kg, 1.8m, 35-year-old active male Recommended Baseline Macros CALORIES 2100–2300 PROTEIN 1.7g/kg body weight = 105g–115g protein daily, 18g per meal (20% of total calories) CARBOHYDRATES 288g–316g total (55% total calories)…