Innholdsfortegnelse for January - February 2022 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 FOOD Danny Boome Celebrity chef, currently…

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 — plant, animal, or supplement.…

“Being committed to the challenge is what allowed me to complete it.” ■ Being a wife and mother has always Alishe Vorster’s primary purpose in life, however, after entering the USN 12 Week Body Makeover Challenge, she quickly discovered a lifestyle and passion that filled her more than she thought possible. Alishe has since run the Two Oceans Ultra Marathon and completed a K-Fit Instructor course, turning her passion into more than just a parttime hobby! MF: Who is Alishe Vorster? Tell us a bit about your daily life and what you do? I am a 32-year-old wife and mother of two who has been married for 9 years. Before entering the USN 12 Week Body Makeover Challenge, I would have described myself to you as a regular “plain-Jane” from…

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…

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…

Spinach OR Mixed mesclun Spinach is packed with vitamins — not the case with mesclun, a combo of less nutritious greens. Chicken OR Steak Three times leaner, with half the calories and more protein, chicken easily beats steak. Kidney beans OR Black beans All beans are similar in nutrients, but we give black beans the edge for slightly higher protein and fibre. Tofu OR Egg While tofu wins “calories by weight”, near perfect eggs have more protein and vitamins. Salmon OR Tuna Tuna is a bit leaner and has more protein, but salmon has near triple the heart-smart omega-3s. Cheddar OR Feta Feta has about half the calories of cheddar and is almost 30% lower in fat. Cauliflower OR Broccoli These veggies are similar in calories, but broccoli has more calcium, iron, and vitamins C and K. Almonds OR Walnuts You can’t go wrong with nuts,…

TO BOOT NEW YORK 1) Alton R2 500, TOBOOT.COM ADIDAS ORIGINALS 2) Stan Smith R1 199, SPREE.CO.ZA CONVERSE 3) Chuck Taylor All-Star ’70 Mono Leather R899, SPREE.CO.ZA PUMA 4) Sky II Lo B&W R698, AMAZON.COM Fact: A big, swinging metal watch adds a bit of bling (without making you look like a douche). BELL & ROSS 1) Vintage BR126 Sport Heritage R63 000, BELLAGIO JEWELLERS TISSOT 2) Couturier Automatic Chronograph R13 150, THE SWATCH GROUP TAG HEUER 3) Heuer 01 R79 190, TAGHEUER.COM CASIO 4) Edifice R2 804, THECASIOSHOP.COM BULOVA 5) CURV Chronograph R9 626, BULOVA.COM…

You’re a 35-year-old desk jockey with the heart of a 60-something couch potato? Join the club, Y 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…

Skewers MAKES 24 INGREDIENTS 2 garlic cloves, minced Zest and juice of 1 lime1 tbsp chilli powder1 tsp dried oregano2 tsp kosher salt¼ cup extra-virgin olive oil24 medium shrimp, peeled and deveined24 slices chorizo (about 1cm thick) DIRECTIONS 1) Whisk together garlic, lime zest and juice, chilli powder, oregano, salt, and oil in a bowl. Add shrimp and toss well to coat. Cover and refrigerate until ready to use. (Shrimp may be marinated from 1 hour up to overnight.) 2) Brush excess marinade off shrimp with a pasty brush. Curl each shrimp around a chorizo slice and thread onto a skewer. 3) Cook skewers on a hot grill or under the broiler, turning once, until shrimp are firm and no longer opaque at the centre. Serve with white bean dip…

Looking big, strong, and durable is one thing. Being big, strong, and durable is another. Can you push, pull, or carry something incredibly heavy? How well do you sprint, jump, or climb—and do you have the stamina to keep it up for a sustained period of time? Instead of training for the pump, use this program to take your conditioning to a whole new level. DAY 1 45-60 Minutes PUSH AND CARDIO 1) BENCH PRESS Sets: 4 Reps: 10, 10, 6, 4, 4 Rest: 60/120 sec Grasp the bar just outside shoulder width and slightly arch your back. Pull the bar out of the rack and slowly lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet…

■ Evox 100% Whey Protein Advanced has been scientifically developed to guarantee a highly bioavailable, rapidly absorbed whey protein matrix which support muscle tissue recovery and lean mass gains. Available in the following flavours: Vanilla/Cookies and Cream Delite/Double Dutch Chocolate/Strawberry. As a dietary supplement, add 1 slightly rounded scoop (32g) to 150-200ml cold water and blend. For increased protein requirements, add 2 slightly rounded scoops (64g) to 300-400ml of cold water and blend for 30-60 seconds in your EVOX Vor-Tech Shaker. Your protein requirements will vary based on your age, gender and physical goal. Adjust your intake requirements accordingly. Available at Dis-Chem stores nationwide and on evox.co.za from R299.00…

Circuit 1 1) ISO LUNGE WITH BAND FRONT RAISE Hold the band in both hands shoulder-width apart. Step on the center of the band with one foot. Step forward into a lunge with your free foot. Hold the lunge while slowly raising your hands to shoulder level. Resist the band as you lower your hands. Do 10 reps on one side, then switch. 2) ALTERNATING REVERSE LUNGE WITH BAND ROW Anchor your band at navel height. Facing your band, hold it in both hands with light tension. Step back with one foot into a lunge. Row your arms back, elbows grazing your sides. Resist as you re-extend your arms. Step forward and repeat, lunging with the opposite foot. 3) STEP FORWARD AND PRESS PUNCH WITH BAND With a band anchored…

GET THE SCENT Hugo Urban Journey ■ HUGO Parfums unveils the next chapter of its #YourTimeIsNow campaign with a new scent, HUGO Urban Journey, set to encourage millennials to explore the city on their doorstep before venturing into the world beyond. The latest iteration of this multi-faceted campaign will see Hugo fragrance ambassador Zac Efron empower today’s youth to embrace new opportunities to live their lives to the fullest. GET FUNCTIONAL F45 Training ■ Functional group training facilities and classes have revolutionised the fitness industry across the world, so it’s no surprise that international fitness brand F45 have finally swept onto our African shores. With varied functional workouts every day and highly charismatic instructors to keep you motivated, F45 workouts will help sculpt lean, functional muscle through lifting, squatting, jumping,…

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 leader boards 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 days, challenge one — or a whole gang…

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-high-end boxing temples. Leading the way are US-based Box 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 a…

About to get clocked? Here’s how to avoid hitting the mat. A Keep your eyes open — don’t blink — and focus on your opponent’s chest to spot any muscle movements that’ll indicate an incoming bell ringer. Next, “slip” the punch, which means moving your head to the side — that way, you’ll deflect the hook’s full force. Finally, tuck your chin. This is a matter of discipline, but it’s the best way to prevent an embarrassing TKO. Boxing gym essentials Everlast 120" Hand Wraps ■ These wraps will keep your phalanges and metacarpals from splintering. And the polyester-nylon material is breathable, so they won’t get too stanky too quickly. R110, traininn.com Everlast Powerlock Hook & Loop Gloves ■ Versatile enough for bag work and even sparring, Powerlock gloves are…

TIM GUNN (AKA @TIMGUNN) What are the essential shoes every man should have in his closet and why? TOMM, CAPE TOWN ■ I believe that shoes are our most important wardrobe investment. We are judged by our footwear, so spending a bit of money and some time on considering the right options will serve you well. Let’s begin with the most essential of all essensentials, the black-leather cap-toe oxford. This sleek and elegant have is your go-to for must-weddings and funerals, job interviews, and formal occasions, including black tie. Next is the brown-leather brogue. Dress it up or down, pair it with jeans or grey flannel — it never disappoints. Every man must also own a tan, beige, or light-brown loafer. Like the brogue, the loafer’s hallmark is versatility. A…

■ 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…

What’s the minimum amount of exercise I can do and still see results? JACK D, JOHANNESBURG ■ 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 Department of Health and Human Services’ recommendation to get at least 150 minutes of moderate (or 75 minutes of vigorous) aerobic activity a week, and…

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…

CRAB CAKE BURGERS PER SERVING Calories 736 Protein 44g Carbs 68g Fat 31g Burgers SERVES 4 INGREDIENTS 2 tbsp butter4 scallions, sliced• 220g lump crabmeat• 110g crab claw meat1 cup breadcrumbs Juice of 1 lemon1 egg2 tbsp chopped parsley1 cup flourCanola oil for frying4 hamburger buns8 strips thick-cut bacon, cooked crisp8 slices tomato1 cup arugula leaves DIRECTIONS 1) Preheat oven to 200˚C. 2) Melt butter in a sauté pan over medium heat. Add scallions and cook 2 minutes. 3) Transfer scallions to a large bowl and mix in crab, breadcrumbs, lemon juice, egg, and parsley. Form into 4 patties. Place flour in a shallow bowl, then dip each patty into flour to coat, shaking off any excess flour. 4) Heat a heavy-bottomed, oven-safe sauté pan over medium-high heat. Add oil…

Boeries SERVES 4 INGREDIENTS • 250g cherry tomatoes1 glug balsamic vinegar1 glug olive oil2 red onions thinly sliced1 knob butter4 hotdog rolls1 packet farm style boerewors, braaied and cut into 4 lengths1 handful wild rocket• game biltong to garnish DIRECTIONS 1) Heat the braai to 180°C. 2) Roast tomatoes along with a glug each of balsamic vinegar and olive oil until just beginning to burst. 3) Remove and allow to cool slightly. 4) Fry onions in a pan along with butter and a glug of olive oil until caramelised. 5) Fill each hotdog roll with boerewors and top with caramelised onions, roasted tomatoes, biltong and a little wild rocket to serve. Biltong is not only a great source of protein, it is also helps the body produce red blood cells…

The secret to getting that cut, shrink-wrapped look of a fitness model: Whit-tling 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. Singledigit fat: Sample Day 1 WORKOUT • Drink 500ml water BREAKFAST • 2 slices sproutedgrain bread topped with:1 tbsp natural almond but ter• 10cm fresh banana• 1 cup skim milk MID-MORNING SNACK • ¼ cup…

The difference between looking pretty good and looking like you’ve been carved from stone like Michelangelo’s David, but with bigger pecs, is consistency. You need to consistently train with the proper intensity, note how you fuel up and recover, and understand which supps provide the best bang for your buck. Stick to that routine and you’ll be in head-turning shape year-round. When it comes to supps, this all hinges on consuming ingredients that have been shown to work. For example, caffeine anhydrous should be included in any solid thermogenic, as it increases energy and enhances focus. Secondly, ensure that whatever you take is backed by clinical studies. Supplements promoted as the holy grail of fat loss are often underdosed and ineffective. SSN Ignite Fat Burner supports increased energy, faster fat…

Swingers Live Longer (Swimmers and Cyclists, Too). 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…

Thanks to the good folks at the Centers for Disease Control and Prevention in the United States we know that about 75 million Americans have — and 59 million more are on the verge of developing — high blood pressure, which can dramatically increase heart disease and stroke risk. Those are some scary numbers, even for us here in sunny SA. Of course, if you think or have been told that you’re at risk, taking sensible steps like quitting smoking and exercising can help stave off high BP, also known as hypertension. But if you’d like to be even more proactive, try yoga: A new study presented to the Cardiological Society of India shows that practising hatha yoga an hour a day for a month can lower blood pressure even…

You’ve hit YouTube, and after watching highlights of Mike Tyson knocking heads into the cheap seats, you’re amped to learn the ropes. Now what? “Start by going to a reputable gym”, says Heather Hardy, the WBC international featherweight champ. What constitutes as “reputable” depends on your personal preference. The gym doesn’t have to be beautiful — it can be a hole-in-the-wall reeking of Bengay, with heavy bags wrapped with duct tape. Next, find a trainer. “Let the owner know if you’re interested in competition or fitness”, says Hardy. Then ask about style: Do you respond better to an earful of growls from a grizzled vet, or pats on the butt from a gentler soul? Make sure the gym trains “white collar types”, and steer clear of anyone lacking ring time.…

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) Puma Heritage Jacket ■ Celebrating 70 years of football passion, Pumas Heritage Collection is designed as a tribute to the beautiful game, and includes this trendy oversized fit jacket with elasticated waistband and cuffs. Throw on either before or after your 90 minutes on the pitch to beat off the winter cold. R1 699, superbalist.com 2) Adidas Plgn Pants ■ Gone are the days when sweatpants were just for the gym! Part of the Adidas Originals collection, the PLGN pants are ideal for the athletic guy who still wants to look on top of his game while working out, or while running to the barber for a fresh cut. This pair of sweats is sportswear at its best. R1 699, superbalist.com 3) Nike Air Vapormax Flyknit ■ With its…

I’ve heard you can make cheap red wine taste more expensive by whipping it in a blender. Is that really a thing? MARK MADISON, CAPE TOWN ■ Putting wine in a blender — let’s call it “aggressive decanting” — is an old winemaker’s trick to simulate how the wine would taste after ageing. It can make a cheap wine taste better, but only to a degree. How does decanting work? First, most of what you experience in wine is its aromas. When the compounds that create these aromas hit oxygen, they fully release for your nose to detect. Oxygen also mellows tannins, molecules from the oak your wine is aged in, which make wine bitter. Of course, if you’re patient, a more practical alternative to using a blender is to…

After all the holiday meals, braais, social parties, and comfort-food binges, most of us are ready to race back to the salvation of the salad bar. The huge choice of ingredients can be daunting, though, so we compared the most popular salad fixings to see which have the fewest calories, the most nutrients, and the best chance of keeping you full all day. PORTION OF THE MONTH ¼ CUP ALMONDS 1 GOLF BALL Order a diet-friendly salad—by choosing from our list of champs. You’ve been Chop’t! If you’re heading to one of the trendy salad shops and want a low-calorie option that’s good for you, try these hacks: Chop’t Mexicali Vegan (360 cal): Ask them to hold the romaine, add more spinach, and swap in walnuts for chips. Sweetgreen Spicy…

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! This easy to throw on tailored denim number with its top-stitched yolk from H&M will get you looking instantly stylish without the effort. The Fitted Tee In our sunny climate not every day will require numerous layers to stay warm and t-shirts will always serve you well. Lecoq Sportif are known for their classic take on simple casual wear and, this two-tone tee with front yolk design is no exception to their preferred aesthetic. The Manly Pashmina Scarves are an easy way to rev-up any outfit, without putting in the work. Opt for textures, prints and size,…

STEP 1 Where are you from? Ethnicity? Highest level of education? WISLØFF SAYS: “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 SAYS: “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 SAYS: “It’s a common means of denoting intensity for endurance training.” RODIO’S TAKE: I had no idea, but the site computes…

PORK & SCALLOP DUMPLINGS PER DUMPLING Calories 42 Protein 3g Carbs 5g Fat 1g Dumplings MAKES 24 INGREDIENTS 2 cups thinly sliced cabbage2 tsp kosher salt• 120g ground pork• 120g fresh scallops, chopped1 tbsp soy sauce1 tbsp sliced scallion2 tsp minced ginger1 tsp sesame oil1 package 8cm round dumpling wrappers DIRECTIONS 1) Toss cabbage with salt in a large bowl. Mix well, squeezing cabbage with your hands. Set aside 15 minutes to let wilt. 2) In a separate bowl, combine pork, scallops, soy sauce, scallion, ginger, and sesame oil. 3) Remove cabbage from bowl and squeeze dry. Chop finely and mix with pork mixture. 4) With a wrapper in the palm of your hand, wet your thumb and index finger with water and wet the inside and outside edges of…

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%.…

Boosting testosterone could be as simple as adding some of these powerhouses to your existing routine. Fenugreek ■ According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, Fenugreek helped to reduce body-fat levels and improve total testosterone versus a placebo in a double-blind trial. Additional research has also shown it could help to boost libido. You can get it in curries (it’s used to flavour them) and teas, or as a supplement. (novexbiotech.com) Ginger ■ This Asian food staple has been shown to fight nausea, inflammation, and even cancer; and, according to a study published a couple of years back in the Tikrit Medical Journal, it may also help to significantly improve testosterone and semen quality in infertile men. The best way to get more…

John Wick racked up 76 kills in the original film — 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, which Reeves used to train for John Wick: Chapter 2, features multistep exercises that efficiently work several muscles and body parts together, to earn you not…