Innholdsfortegnelse for August - September 2020 i Men's Fitness South Africa

“THE SECRET OF GETTING AHEAD IS GETTING STARTED.”– MARK TWAIN ADVERTISING SALES dirk@dhsmedia.co.za FOR MORE INFORMATION PHONE: +27 10 006-0051 MAIL: PO Box 71450, Bryanston, Johannesburg, South Africa, 2021 ADDRESS: First Floor Block 6 Fourways Office Park, Cnr Roos Street & Fourways Boulevard, 2191 EMAIL: info@dhsmedia.co.za WEB: www.mensfitness.co.za FACEBOOK: facebook.com/MensFitness South Africa TWITTER: @mensfitness_sa INSTAGRAM: mensfitnessmagazine INTERNATIONAL International editions of Men’s Fitness are published in the following countries: Men’s Fitness South Africa is published by DHS Media Group (Pty) Ltd in South Africa for South Africa. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished, posted, broadcast, or transmitted in any way without written consent of DHS Media Group (Pty) Ltd. The views and opinions expressed in Men’s Fitness South…

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…

RESEARCH SHOWS that the levels of bacteria on most gym equipment could put a gas station bathroom to shame. One recent study found treadmills to be 74 times filthier than a water fountain, and free weights 362 times buggier than a toilet seat — and more than 70% of those bugs were potentially dangerous to humans. Luckily, most gyms have hand-sanitiser dispensers — but not all. So keep some alcohol-free sanitiser (it won’t evaporate and dry out your skin) in your gym bag. Dettol’s easy-to-use hand sanitiser is a good choice: The rinse free, non-sticky formula makes it a great hygiene solution for on-the-go protection. Kill the bugs, then go kill your workout.…

MAKE SMARTER DECISIONS Listen to your “gut”: A study on very successful high-risk financial traders found they were so attuned to their bodies, they could guess their own heart rate and pick up anxiety signs, like racing heart and breathlessness, with amazing accuracy. (University of Cambridge) MASTER A NEW SKILL Once you learn a new skill, hammer it into your skull by reviewing it over and over, even if it feels like overkill — that will reinforce it for the long term. But don’t try to learn another new skill without at least a few hours’ break, or you’ll end up sucking at both. (Brown University) HAVE HOTTER SEX It’s not finding your “soul mate” that will score you great sex in a relationship, it’s effort. In fact, people who…

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,…

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…

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…

Every single step has paved the way to where he is now – an elite personal trainer and motivational coach to a select clientele. Born in Switzerland, Marco Laterza has enjoyed an eclectic yet highly successful fitness career. Every single step has paved the way to where he is now – an elite personal trainer and motivational coach to a select clientele. Most of all, Marco has just made the switch to live online coaching during the coronavirus pandemic. Not only this but when faced with the death of his mother from a long-term illness in March just as the virus pandemic sent the world spiralling into lockdown, Marco was undeterred. In fact, he says he owes his drive and determination to his mother who always believed in him and…

Sunday 1) Cook up a big Pork Roast Rub the loin with a mix of garlic, rosemary, thyme, and sage or black pepper; set in a potjie with apple and red onion wedges. Roast till internal temp is 65° (about 45 minutes); the centre will be pink, and the pork juicy and flavourful. Serve with sautéed asparagus and quinoa. SMART MOVE: Buy enough asparagus for a few meals. To keep it fresh, stand it in a glass with 5 centimetres of water; cover loosely and fridge it. From the Chef “ Great meals are all about prep. Start with a solid plan and you’ll see how simple good food can be.” JAMES BRISCIONE, ICE’s Director of Culinary Development and co-author of Cognitive Cooking with Chef Watson, a collaboration between ICE…

HOW IT WORKS Popularised in the 1970s by US weight-lifting 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…

Acursory glance at the photos of Jay Maryniak, 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 its reach…

In 2005, University of Arizona student Sean Mahoney clocked in at about 77 kilograms. “I was in peak condition”, he says. But post-graduation, real life — marriage, a new job — hit hard. “The work was stressful, so I fought that with food”, he says. Paid company lunches didn’t help, either. He even slacked off at home: “Instead of cooking healthy, my wife and I ordered out because it was easy.” Four years out of school, Mahoney had gained almost 45 kilograms. “I remember looking at the scale and thinking, ‘How did I do this to myself?’” It was time to get to work. Realising you’d gained so much weight must’ve been a rude awakening. It was — that, and going to buy new pants and seeing the waist size…

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…

BURY YOUR FACE IN FAST FOOD (PACKAGING) Around 30% of fast-food wrappers, boxes, etc contain potentially cancer-causing fluorinated chemicals that have been shown to migrate into food and then into our bodies. So, basically, they’re just as bad as the junk that comes in them. (Environmental Science & Technology Letters) CHASE SUGAR HIGHS When flies eat a diet of about 40% sugar for three weeks, they die 7% sooner than those that eat a healthy diet with only 5% sugar. OK, you’re not a fly, but eat too much sugar and you could end up dropping like one. (Cell Reports) CHEAT WITH LARD Going crazy with high-fat meals can harm your liver and even set it up for higher risk of future fatty liver disease. (Heinrich Heine University Diabetes Center)…

1. YOUR HAIRLINE (if you want an early cancer warning): Dramatic hair loss at an early age can be a sign of prostate cancer. A study of more than 400 men found that those who scored high on a “hair-loss scale” were up to four times more likely to have a malignant tumour when they came in for a prostate biopsy. (U. of Toronto) 2. YOUR BOOZE (if you’re feeling famished): Alcohol tricks your brain into thinking you’re starving. Researchers monitored the brain activity of drunk mice (some rodents have all the luck) and found that the hooch excited neurons called AGRP, which sound off when your body goes into starvation, leading the mice to gorge. (U. College London) 3. WHAT YOU FEED YOUR GUT (if you want to protect…

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. How It Works Guys often forget to include a power component in their training programs. Power, for those who flunked physics, is the ability to express force…

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 easy…

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…

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,…

Imagine prepping just one healthy, tasty, muscle-building protein like chicken, pork, or beef, then turning that into seven days’ worth of meals that take almost no planning, very few ingredients, and — except for the first day — no more than 15 minutes to make. Impossible? Not when you use these simple suggestions we’ve put together with the help of American Chef, Author, and TV personality James Briscione, Director of Culinary Development at the famed Institute of Culinary Education in NY, USA - and the first-ever two-time champion of the Food Network show Chopped. For more recipes, you can visit us online at mensfitness.co.za. But really, you can pretty much just wing it using these basic directions. Dig in!…

Sunday 1) Cook up a nice, big Rump Roast Season a 2.5-kilogram rump roast with salt/pepper, then sear in a potjie on the coals. Add beef broth and roast at 170° till the internal temp is 70° (about 40 minutes). Simmer the roast juice in a pan with some soy sauce till it thickens. Serve roast with sauce, steamed broccoli, and brown rice or quinoa. SMART MOVE: To save time, buy fresh broccoli florets (the freshest broccoli is purplish, with no brown spots) not a whole head. They’re a bit pricier, but — no chopping. Monday 2) Add it to a Veg & Grain Bowl In a bowl, mix a can of chickpeas, chopped cucumbers and green onions, grape tomatoes, lemon juice, and instant couscous. Cube some beef, steam (our…

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, fat…

Sure, the hour or so we spend in the gym should be spent concentrating 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. Don’t…

Membership has its privileges 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.…

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, on post-9/11 military couples’ 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.…

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 lemon Salt 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 patties. 3) For the vegetables, place all ingredients in a bowland 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 each…

Now’s your chance to make your own seriously tasty punch. We’re not talking about simply spiking a bowl of juice, or fermenting random fruit in old ice cream containers for weeks in an attempt to make your own homemade cider. The traditional punch bowl has had a recent surge in popularity, this classic concoction — considered by many to be the world’s first cocktail — really is the perfect party drink. TRY THIS… Blood Orange Thai Chilli Punch 1 750 ml bottle silver tequila1 375 ml bottle orange liqueur2 cups blood orange juice (Can’t find it? Use OJ and pomegranate juice instead.)½ cup lime juice1 cup sparkling water⅓ cup Thai chilli simple syrup2 oranges, washed and thinly sliced1 lime, washed and thinly sliced• Ice (to serve)• Smoked sea salt (optional…

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 simple-tons 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 —…

Sunday 1) Roast two juicy Whole Chickens To have enough chicken for the week, roast two birds at once. Slather both with olive oil and salt/pepper; stuff one with halved lemons and the other with fresh thyme and a head of garlic cut in half. Roast at 190° till the thighs register 75° (50–60 minutes). Serve 1 breast with rice/quinoa and fresh spinach sautéed with garlic/onion. SMART MOVE: Buy loads of spinach, make extra rice, and chop tons of garlic/onion to use all week. Monday 2) Toss it into a Veggie-Rice Bowl In a bowl, mix fresh spinach, chopped garlic/onion, warm brown rice — it’s superfilling and has a great nutty flavour —and a breast’s worth of chunked chicken (steam them in a pot, or nuke the rice and sauté…

TIM B, CAPE TOWN Send your questions to ask@mensfitness.co.za Know where your prawns come from or you could end up with some pretty trampy scampi. “Absolutely not! Shrimp is a great source of protein, vitamins, minerals, and fatty acids”, says Kristy Del Coro, a Senior Culinary Nutritionist for American food watchdog group SPE Certified. But not all shrimp is created equal, she adds, so you need to buy wisely. Some facts: There are two types of shrimp: farmed and wild-caught. Farmed is raised mainly in Asia — often in filthy waters — so it can be full of germs and parasites (Consumer Reports recently found harmful bacteria, like E.coli, in 60% of raw imported farmed shrimp) and/or antibiotics, disinfectants, and pesticides. Wild-caught shrimp isn’t farmed in floating faeces! Or given…

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…