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

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 “ALWAYS LOOK FOR AN INSTRUCTOR WHO…

Ask why someone’s banned wheat from their diet, and nine times out of 10 they’ll proudly proclaim they’re “gluten intolerant.” But doctors have stayed sceptical, maintaining that the only people who really need to avoid gluten — the protein “glue” that holds wheat grains together — are those actually diagnosed with celiac disease, an autoimmune disorder that causes gluten to attack the small intestine. In fact, reports show that if a person doesn’t have celiac (and less than 1% of people do) yet follows a gluten-free diet, it could raise their risk of obesity and insulin resistance by steering them toward higher-fat, higher-sugar “gluten-free” packaged foods. But a new study out of Columbia University Medical Center in the US may be what the anti-gluten warriors have been waiting for: It…

1) Funkify Your Meat Dry-ageing a steak gives it such an incredible boost of flavour that restaurants typically sell aged steaks for twice or even three times the price of non-aged. So ageing your own is a sure way to show off your chops. It may seem extreme, but do you want to hit braai highs or not? It’s fairly simple. The goal is to dry out the meat’s exterior —so bacteria forms and imparts flavour — but avoid rot-causing moisture, says The Food Lab author J Kenji Lopez-Alt, of Serious Eats (seriouseats.com). Start with a bone-in prime rib (with the fat cap intact), which will make about six rib-eye steaks. While it’s a bit pricey, it has enough fat to protect the interior from bacteria — cheaper cuts don’t.…

Deep-fried buffalo wings are a social staple. But at about 100 calories each (not counting blue cheese dressing, which can run 600 calories for little more than a third of a cup!), just a few wings — and who eats just a few? — can wreck your pre-game-day workout. That’s why chefs and tailgaters alike are ditching the fowl and turning fresh, crunchy, nutrient-loaded cauliflower into a healthy, low-cal, vegetarian spin on the classic. Sure, cue the eye rolls — but hear us out. Baked buffalo “bites” like these, a slight variation of the dish served at an American restaurant Mohawk Bend, taste seriously incredible, so crisp and deliciously spicy you can’t just eat one — which is fine, since they rack up only 145 calories per serving. Oh, and…

(@GUNNAR) “I train early; How should I eat to get ripped?” BRANDON G, B LOEMFONTEIN I asked my friend, nutrition genius and Performance Fitness Concepts founder Philip Goglia, PhD, to help me synopsise “eating for rippedness”, so here goes: PRE-WORKOUT: 1 tbsp almond butter; 1 tbsp fruit jam POST-WORKOUT: 3 whole eggs (or 150g chicken breast or a protein shake); 1 piece fruit MIDMORNING: Another fruit LUNCH: 150g protein; vegetable; ½ potato or ½ cup rice MIDAFTERNOON: 1 piece fruit; 1 serving (about 12) raw almonds DINNER: 400g salmon, sea bass, or black cod; 1 cup spinach or asparagus AFTER DINNER: Another fruit or 1 tbsp honey Here’s why: You need a light meal of fat/ carbs for energy for AM. training, then protein/carbs for recovery. At night, fatty fish…

BMW Anywhere is designed to revolutionise the way customers buy a new or Approved Used BMW. The new digital ecosystem means that as long as you have an internet connection, you can enter BMW’s virtual showroom on your terms and at your convenience with all the benefits, and more of a traditional physical retailer. BMW’s modern dealer facilities will remain open. BMW Anywhere has recognised that customers lead busy lives and therefore need digital technology to assist with research and comparisons. Putting customers at the centre of the experience and giving them freedom of choice is a gamechanger. In fact the inspired launch of BMW Anywhere coincides with changing global trends caused by technology-driven behaviour. In all sectors, companies and individuals are quickly exploring the possibilities permitted by technology and realising…

WHO HASN’T cringe-watched a YouTube video of some idiot running around swearing, screaming, and sweating after chomping on an insanely hot chilli? And that’s the least of the damage Mother Nature’s fire bombs can do. Chilli’s main ingredient, capsaicin, classified as a neurotoxin, can damage nerves if eaten in excessive amounts. In 2008 a British boy died of a heart attack after a hot sauce–chugging contest. Other chilli-related tragedies have also occurred — they’re rare, but they happen. Which makes it all the more ironic that eating absurdly fiery chili can actually help you live longer, according to a new study. Yes, people who regularly eat red peppers have a 13% lower risk of dying from heart disease or stroke, possibly because capsaicin boosts good gut bacteria or cells that…

FROZEN OR ON THE ROCKS? Salt or no salt? However you order them, margaritas rule. Invented sometime in the 1930s or ’40s (depending on whose story you believe), a basic margarita should always be simple and easy to replicate, says Derrick Turner, brand advocate for 1800 Tequila. You just need four ingredients: tequila, lime juice, something orange flavoured (alcohol, juice, or bitters), and a sweetener. From there, the variations you can create are infinite. Here are 10 of our favourites: IF YOU LIKE IT CLASSIC… 60ml tequila30ml lime juice15ml orange juice15ml agave syrup IF YOU LIKE IT SMOKY… 60ml mezcal30ml Cointreau30ml lime juice15ml agave syrup IF YOU LIKE IT VIRGIN… 60ml lime juice30ml lemon juice30ml orange juice25ml agave syrup30ml water IF YOU LIKE IT BLOODY… 45ml tequila25ml triple sec15ml Campari25ml…

WHAT NOT TO WEAR The NBA has banned in-game wearables. In contrast, MLB will begin using Whoop straps to monitor player strain. OUTTA LINE! Universal Orlando’s new Volcano Bay theme park will issue trackers that virtually queue you up for rides, then ping when it’s your turn. FAMILY TIES Get within 90 feet of your kids, and Japan’s beta Tottori West Family Time watch/app adds the minutes to your “family time” goal. CALL OF DUTY Smart body armour/helmets may detect if nearby blasts cause soldiers brain injury, the Office of Naval Research says.…

Anthony, it’s good to have you on the cover, could you tell us what motivates you every day to keep in such great shape? My career is what motivates me and keeps me in shape. I’d like to set an example for all of my clients and, most importantly, the health of not only my physical but mental state motivates me. When you look good, you feel good. And when you release endorphins, which are the ‘feel good’ hormones, it impacts your life in a very positive way. In addition, my clients also motivate me to be the best all-around trainer, nutritionist and person I can be. When I see them putting in the maximum effort and hard work based off of the programs and lifestyle changes I recommend, it…

Let’s face it: The term superfood is as manipulative as all natural, detoxifying, and the “fat-burning zone” setting on an elliptical machine. That said, certain foods’ concentrations of vitamins, minerals, phytochemicals, antioxidants, and other nutrients mean they pack more health benefits into each serving than other foods you might think are healthier. With the help of some of the world’s top nutritionists and the most recent research, we put together lists of the most nutrient-dense foods—that is, those that give you the most nutritional bang for your caloric buck — in six categories, and show you how to combine them into delicious, nutrient-packed meals every single day. Super proteins 1) Oily fish (salmon, anchovies, sardines, mackerel) So-called oily fish has a higher fat content, which means more omega-3 fatty acids,…

While you can’t choose your own genetics, you can determine how much “blood, sweat and tears” you’re prepared to put into your workout routine. Real gains aren’t about the first 10 reps, but rather about pushing through the last 2. Here, we lay out and follow the ideals of an iconic Stormers and Springbok player who knows how to push the body to new physical limits. In this edition, Men’s Fitness will show you how to train like a Test match Veteran and outgrow your dumbbells by training harder, longer, and more efficiently so you can ultimately become bigger, stronger, and faster, all while maintaining your current strength and mobility. The goal is to go hard (not home) and to keep yourself as motivated as a Super Rugby champion as…

When you’re busy there isn’t always time for a workout. One or two exercises maybe, but not a whole routine. Most of the time you skip it altogether; after all, what good is just a half-hour session? But that’s a mistake. A short workout forces you to perform only the most essential exercises — the ones responsible for most of your gains — with an increased focus and intensity that revs your metabolism harder and keeps your heart rate elevated. Spend the season mastering those cornerstone movements with this routine. You’ll wonder who needs all that “extra” time anyway. How It Works You need only two lifts per session: a main exercise that works multiple muscles, and one that enhances your ability to perform that lift. For example, the front…

Women want to have sex. Like to have sex. May even crave sex more than we do, a new study says. So why does it seem like they couldn’t care less? Because we’re morons. The study, in the Journal of Personality and Social Psychology, asked 229 hetero couples (average time together: six years) how often they want to have sex, as opposed to actually having it. The startling conclusion: Women want sex just as much as men — but men consistently misinterpret their signals, taking any turn-down as disinterest in sex in general, when it’s really just disinterest right then. Remember that the next time. Workaholics need their heads examined The term workaholic generally has a fairly positive connotation, describing someone who’s driven to achieve, always wants the work to…

Arnold did them. Physique models do them. You’ve done them, too, whether you realised it or not at the time. Yes, if there’s one skill likely to be found in most gym-goers’ repertoires — besides posing their biceps in the mirror afterward — it’s pyramiding. Undoubtedly the most intuitive way to train, pyramiding usually means starting with light weight and doing high reps (usually 12–15), then increasing the load and reducing the reps. Sets usually total four or five, and reps typically descend from 12 to 10, 8, 6, then 4. As the weight goes up, the reps go down — which, if you visualise it, makes a pyramid shape. The advantage of the classic pyramid is that the warm-up is built in. The first, higher-rep sets prepare your body…

The reason you can’t seem to get stronger or add more muscle is rarely that you’re not training hard enough. More than likely it’s that your form is breaking down when the weight gets heavy. The solution? Use balls to improve your mobility. We like the specially designed mobility balls from Acumobility (acumobility.com), but lacrosse or tennis balls work, too, to help open up every muscle group. For example, here’s how to use them if your bench press is stuck, according to orthopedic acupuncturist and Acumobility CEO Brad Cox. How to Do It 1 Place the balls on the floor so they fit on each side of your spine. 2 Grasp a light kettlebell with both hands and lie on your back, resting against the balls so they dig into…

What’s the best decision you ever made? SIPHO M, JOHANNESBURG Careerwise, it was learning how to sell, which meant I could always find a job. It also meant that any company I ever started would always have a chance of survival. What’s the smartest thing you ever spent money on? The dumbest? DAN S, PRETORIA Smartest? A plane. It is obviously brutally expensive, but time is the one asset we simply don’t own. It saves me hours and hours. And the dumbest? Let’s see…if I could remember them, I could list you a couple hundred bar tabs with my buddies. How much money is “enough”? ATLEGANG S, JOHANNESBURG “Enough” is what it takes to not worry about the bills. “A lot” is enough that you never have to worry about…

MORPHING ARMS as scrawny as pipe cleaners into straight up pipes isn’t as easy as grasping a barbell and curling it until your arms go numb. Yes, barbell curls are a potent mass builder, but neglecting to train the triceps and relying solely on barbells won’t give your arms that extra pop. •Your gym has plenty of lifting tools that’ll help you train the arms aside from barbells, including dumbbells, bands, and TRX. But one you might easily overlook is a multi-faceted piece of iron that you normally use to swing, squat, and deadlift. •Due to their unique design, kettlebells promote instability that recruits more muscle fibres as you curl or press. Their shifting weight distribution also increases the amount of time a muscle is kept under tension. And upping…

Eggplant Rolls SERVES 1 INGREDIENTS 1 medium-size eggplant Pinch of salt1 cup ricotta cheese1 egg4 tbsp Parmigiano-Reggiano1 cup jarred marinara sauce DIRECTIONS 1) Preheat oven to 190°C and place a rack over a large baking sheet. 2) Cut the ends off eggplant. Slice length wise into 1cm-thick slices. 3) Place eggplant on rack; add salt and set aside for 15 minutes to release liquid; bake for 8 to 10 minutes. 4) Mix ricotta, egg, and Parmigiano- Reggiano in a large bowl. 5) Add mixture to eggplant slices and roll up tightly. 6) Spread ¼ cup of sauce in a baking dish. 7) Place eggplant rolls on top of sauce seam-side down. 8) Top with remaining sauce and bake uncovered for 15 to 20 minutes. PER SERVING 688 calories37g fat45g carbs48g…

1) Use agave syrup or fruit in place of sour mix. Typical sour mixes are laden with calories. Agave nectar is natural and causes much less of a spike in blood sugar, so it’s better for your body. To make your own agave simple syrup, boil equal portions of agave nectar and water (letting the mixture cool before use). 2) Keep it fresh. “The fresher and higher the quality of your ingredients are, the better your drink will taste”, says Turner. 3) Pick your favourite orange. Orange liqueurs like triple sec, Cointreau, and Grand Marnier are interchangeable, so use whichever you like best. The key differences: Triple sec is lower proof (23%) and has a milder flavour. Grand Marnier and Cointreau are 40 proof. Cointreau is more bitter, while Grand…

Firstly we need to define the meaning of Junk Status before we can fully understand its effect. Having consulted the internet, reference material and the good old fashioned dictionary, I discovered that it is barely a “real” term at all, but rather a concept. The meaning of Junk is quite simply, ‘anything that is regarded as worthless, meaningless, or contemptible; trash’ and sadly very applicable to the investment and credit rating of our beloved country. With this in mind, we need to understand what this means for the country as a whole. The recent downgrade from BBB- a couple of years ago, to our current rating of “Junk Status” this year essentially means that the Credit Rating of South Africa is really bleak. This translates into the world view that…

Sterling Archer is the world’s greatest secret agent as well as a devastatingly handsome jet-setter, model-banger, and day-drinking enthusiast. And now I’m a noir detective living in the 1940s. Sorry, are you confused because I switched to first person? Well, get over it, because I’m about to give you some invaluable life advice on how to get through this decade — or any decade, for that matter — like a true gentleman. 1 REAL MEN CONFIDE IN THEIR BARBER. PUTTING YOUR FEET UP and airing your grievances as an endearingly old Spanish man lathers your face with a brush made of the finest silver-tipped badger hair is, in a word, therapeutic. Take comfort in knowing whatever you say to him will go to his grave since barbers are just like…

Q Can I eat cheese and still be fit? Man, I do not want to give it up! LES F. CAPE TOWN Yes, you can have your cheese and stayfit, too. According to sports dietitian Christina Strudwick, CSSD, founder of The Fueled Athlete, “Cheese can be part of a healthy lifestyle when it’s unprocessed and eaten in moderation”. Just think natural (like everything from our favourite family of cheesemakers — Simonsberg). That’s not all. “Cheese has lots of nutrients, like filling protein and bone-building calcium”, says dietitian Amy Gorin, RDN. Its biggest plus is by far its protein content. Swiss, cheddar, and mozzarella have 7–8 grams per 30g serving, which can help pack on muscle. Hard cheeses can also lower blood pressure — especially Grana Padano, a new study has…

Are you a barbeque virtuoso who lives to man the flames? Or a braai master who gets weak-kneed at the mere thought of holding the tongs? Either way, we’ve got all the ace techniques and easy tricks you need to take your braai skills to the next level. For example, the best way to transform a less-pricey slab of meat so it tastes like a prime cut? Age it. Finish a steak perfectly without overcooking it? Reverse-sear it. Keep a burger delectably juicy? Flip it, flip it, flip it! Yes, with these 16 top tips, a few hours’ practise, and a little patience, you too can enter the Pantheon of braai gods (or, at least not fall flaming from the heavens).…

“How can I strengthen my grip?” MILT J, CAPE TOWN First, do as many exercises as you can that work your grip automatically while you’re training something else. Start doing deadlifts, one-arm dumbbell rows, farmer’s walks, and shrugs. Avoid using straps on these exercises so that your hands have to work their hardest. Focusing on making your training harder rather than easier is probably enough alone to remedy the problem. If after a few weeks you still can’t crunch your empty protein-drink can, add some moves that train your grip directly, like plate pinches: Squeeze two 5-kilogram plates together, smooth sides facing out, using just your fingertips and thumbs. Hold for as long as you can; repeat for three sets. Work your way up to more plates and longer times…

The more vegetables you eat, the less weight you gain over time, a recent US-based Harvard study found — so there’s no healthier diet hack than “eat a veggie at every meal”. Not a huge fan? There’s a painless way to do it: Hide frozen spinach in a smoothie. The operative word here is hide: Into a powerful blender, toss a package of frozen spinach (kale and Swiss chard also work well), a banana, 2 tbsp peanut or almond butter, ½ cup water or almond milk, and a scoop of protein powder, and pulverise. Believe it or not, you’ll barely even taste the spinach. We thought our group Training Director, Sean Hyson, was nuts when he gave us this tip, but damned if it doesn’t work. Cut Rice Calories in…

You never finish learning. Nobody wants to learn anymore because it takes a long time. I started when I was 10 years old in my hometown of Nicastro, Italy. I used to go to the tailor shop after school to stay away from the streets. When I finished eighth grade, I went to work in the tailor shop to learn. I’m still learning after 63 years. You feel good when you create something yourself — like a sculptor or a painter. I made my first suit in 1959. I was 19. First, you learned how to make the suit, then you learned how to cut. It was a grey and black suit with pin dots for my sister-in-law’s brother. I’ll have to ask him if he still has it. If…

SOY MILK The protein punch Soy’s great for active guys, Moore says. In taste/nutrition, it’s “the closest to milk and has more protein than other nondairy picks”. Soy was also MF testers’ fave. MF’S TASTE WINNER Soy Dream Organic Vanilla Enriched (CAL/CUP: 100, SUGAR: 6G, PROTEIN: 7G, FAT: 4G) COMMENTS ”Wow, tasty!” “Spot-on body and flavour.” “Just like milk.” RUNNER-UP Soy Slender Vanilla (CAL/CUP: 70, SUGAR: <1G, PROTEIN: 6G, FAT: 3G) ALMOND MILK The all-rounder This also has a dairy taste but packs fewer calories. Bonus: Almonds have the most calcium of all nuts. As with any non-dairy choices, beware of mega added sugar (one we tried had 13g!). MF’S TASTE WINNER Almond Breeze Original (CAL/CUP: 60, SUGAR: 7G, PROTEIN: 1G, FAT: 2.5G) COMMENTS “Nutty and not too sweet.” “Nice and…

A long-awaited new breed of wearables (aka smart watches, heart straps, etc.) has finally arrived. We’re talking trackers that not only record workouts, sleep quality, and activity but also advise you on all aspects of your physical life: You don’t just see metrics, you learn what to do next. This new kind of wearable can even warn you when you should back off a bit to prevent an injury that might stall you in your drive toward your fitness goals. How brilliant is that? SHOES Under Armour SpeedForm Record Equipped Sneakers WHAT THEY ARE A trio of new running kicks with embedded tracking sensors. WHAT THEY DO Test stamina before you run to make sure you’re rested so you don’t overtrain; and, during runs, capture pace, distance, and stride rate.…

IF YOU ASKED ME what my favorite moment in a Will Smith movie was (because, why wouldn’t you?), my answer wouldn’t be the time he flashed his inner bad guy in the hit Suicide Squad. It wouldn’t be when he played a certain pugilist named Ali, either. No, it would be a forgettable scene from the forgettable 1998 thriller Enemy of the State. When his house gets ransacked by government agents, Smith is incensed. “They took my blender!” he gasps, before explaining his attachment to the kitchen appliance: “Some people meditate. Some get massages. I blend.” It’s like he was speaking directly to me. I swear by my blender, regardless of whether I’m making margaritas, banana smoothies, or tomato soup. But the big problem with blenders? Choosing one. There are…

DIG OUT THE BROILER PAN. The slotted tray allows excess moisture to drain away as food broils, encouraging better browning and crisping. For efficient cleanup, line the top of the pan with lightly greased foil and cut slits over the pan’s slots. Prevent drippings from drying up during cooking by adding 6mm of water to an underlying pan. BUY A TIMER AND USE IT. There’s a small window of time between great broiled food and dinner burned to an ash, so don’t rely on your own internal clock. Get an inexpensive timer, use the one on the stove, or pull out your smartphone. A THERMOMETER PREVENTS GUESSWORK. Don’t just assume your meats are cooked properly. The best plan of attack is to eliminate guesswork and use a digital instant-read thermometer…

Our experts answer your most intimate questions — no holds barred JACOB M. JOHANNESBURG Sex with a third person is tricky because it brings a potentially destabilising element into the relationship. So when you discuss it with her, I’d focus on 1) creating a new fantasy experience with her and 2) her needs and pleasure. That is, be sure it’s about bringing you closer, not providing a guilt-free way for you to have sex with another woman. DR AARON To avoid jealousy, tell her you think a threesome could be really hot for her, not just for you. But: It’s best to avoid doing it with someone she knows or you could set yourself up for a problem: Are you comparing her with her friends? Do you desire someone else?…

If you follow a lean, high-protein diet, or at least try to, the idea of a drippy, delicious burger that can also help you build muscle and burn fat probably sounds like a myth, or, at best, a bunch of marketing hype. So we decided to take matters — along with a diverse array of meats, seasonings, and other physique-friendly ingredients — into our own hands and do some experimenting to prove to you it’s possible. The results blew even us away. And the nutrition numbers? Well… take a look for yourself. PEPPERONI PIZZA BURGER INGREDIENTS • 170g 99% lean ground chicken2 tbsp plus ¼ cup low-fat marinara sauce, heated in microwaveOlive oil spray½ cup green bell pepper strips• 30g low-fat mozzarella, shredded6 slices pepperoni1 whole-wheat hamburger bun (10cm in…