Innholdsfortegnelse for March 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 Bob Harper 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…

Rice, the staple of peasants since 2500 B.C (and bodybuilders since Arnold and his pals started popping their pecs on Muscle Beach) still feeds billions around the globe. Now it can do that with even fewer calories. Preparing rice in a specific way using coconut oil and refrigeration (see below for instructions), cuts the number of calories your body absorbs from it by about 50%, according to research presented to the American Chemical Society. Here’s how it works: The 205 calories in a cup of cooked white rice come mostly from starches. These are simple sugars that are digested quickly causing a rapid rise in blood sugar. If not exercised off, these sugars can lead to weight gain. With this new technique, the rice is transformed into a starch that’s…

Scientists have found proof that the very act of remembering some things is what causes us to forget others, Nature Neuroscience reports. Subjects in a study conducted by the Cognition and Brain Sciences Unit in Cambridge, UK, were shown various images and asked to recall them several times. Using an MRI to monitor brain activity each time, researchers found that as certain images were repeatedly remembered; the details of ‘competing’ images were pushed aside and lost. The fact that the brain actively shapes our memory by forgetting isn’t necessarily a bad thing. “Motivated forgetting”, A.K.A the suppression of conscious or unconscious memories, can help a traumatised person get past disturbing recollections and may, as researchers believe, alleviate depression and PTSD. On the other hand, themind’sdetail-ditching syndrome is no help in…

Ever since that time you tied your self up with rubber bands as a kid, you’ve been taught that cutting off the circulation to your arms or legs is a bad thing (fun as it may be). But research shows that mild, strategic blood-flow restriction, or BFR, may promote rapid muscle gains when done with (and even without) weight training. It may be the best thing you’ve never tried to break a plateau or reach a goal. THE SCIENCE OF SQUEEZE Blood-flow restriction has been used in rehab settings for decades, but it is now catching on with athletes and bodybuilders as a way to both heal faster and grow muscle mass. (Olympic skiing medallist Bode Miller reportedly used it to recover from a back injury last year.) The process…

Most people have heard about hedge funds, but would struggle to explain what exactly they are. Now, however, it might be a good time to brush up on your hedge fund knowledge; as new regulations have made them accessible to retail investors. Until recently, only institutional investors such as retirement funds were allowed to invest in hedge funds, but recent legislation changes mean that all investors can now consider hedge funds as part of a balanced portfolio. While no investment type can guarantee returns, particularly over the short term, hedge funds are great diversification tools and offer advantages that other investments cannot. The South African retail hedge fund market (the hedge funds which are available to the public) officially opened in February with the launch of two products from Novare.…

Welcome back Anthony, it’s a pleasure to have you make the cover again. You’ve come such a long way in such a short space of time and it seems there’s nothing you can’t do. How has your own personal fitness journey been since the last time we spoke and what are a few of the proud accomplishments you’ve achieved since? First and foremost, thank you so much for having me back and for this amazing opportunity you guys have given me for the second time. It is a complete honour once again being on the cover feature for not only the most iconic fitness magazine but also my all-time favourite growing up throughout my years. To answer your question about my own fitness journey, I have been doing this for…

The fastest way to lose fat is to adjust your diet, not do more cardio. And that burn fat for you while enjoying delicious, gourmet meals with these recipes made from ingredients that offer potent, and science-backed, fat-burning benefits. We’ve got one to cover every meal of the day, from breakfast through to dessert, so you can melt blubber over a 24-hour period (and wake up a little leaner the next morning). Now, doesn’t that beat another spin on the treadmill? 1) OVERNIGHT OATMEAL WITH BLUEBERRY SAUCE Why it’s a fat beater: Blueberries contain pterostilbene, an antioxidant that a study in the Journal of Agricultural and Food Chemistry found may prevent fat storage. MAKE S: 1 SE RVING INGREDIENTS 1/3 cup rolled oats2 tsp chia seeds2 tsp cocoa powder¼ tsp…

It’s been the Men’sFitness stance for years that anybody, including you, can get ripped abs. Even if you have less-than-Herculean genetics and just a second-rate space to train in. We’ll prove it again with this program to build six-pack abs and more muscle overall in just six weeks. The only gear you’ll need are dumbbells, a pull-up bar, bands, and a bench. Day I CHEST, SHOULDERS, TRICEPS 1A INCLINE DUMBBELL BENCH PRESS Sets: 4 Reps: 10–12 Rest: 30 sec. Set an adjustable bench to a 30-45 degree angle and lie back on it with a dumbbell in each hand at shoulder level. Press the weights over your chest. 1B ALTERNATING DUMBBELL BENCH PRESS Sets: 4 Reps: 10–12(eachside) Rest: 30 sec. Lie back on a flat bench with a dumbbell in…

Biogen Vegetable Energy Gel with Beetroot and Pumpkin Biogen’s first vegetable energy gel with RedNite, a registered trademark ingredient with clinical trials to prove ergogenic genic benefits in trained athletes with a lower serving. RedNite is the world’s first proven beetroot powder standardised for nitrates. Beetroot has tested as a viable source of dietary nitrates compared to other vegetables and this more natural solution is designed to support replenishment of glycogen and reduce electrolyte related cramps in a healthier way! Available soon from Dis-Chem and Cycle Lab stores nationwide. R17.95, biogen.co.za Boody Men’s briefs The focus is on bamboo, a miracle fibre. Naturally eco-friendly, wonderful to wear, resilient, superbly soft and healthy for even the most sensitive skin. With no seams and a wide waistband these briefs give you a…

Could an ingredient in curry erase scary memories? Scientists at the City University of New York (USA) gave rats electric jolts, and played a sound at the same time, so they’d link the two. After a while, they played the sound without the shocks, and the rats still froze, frightened, in their little rat tracks. The team then switched up the rats’ food, feeding one group curcumin, a compound in the Indian spice turmeric, an ingredient in curry. When the sound was later played again, the rats eating regular food still froze with fear, but those eating curcumin didn’t; a sign that their memory of the earlier experiment had vanished. Speculation is that curcumin may stop the brain from storing fear related memories and could be used to treat conditions…

WINNER: Milk The cups of dairy a day doesn’t just help athletes recover properly after high-intensity exercise and prevent osteoporosis. It also boosts brain levels of the antioxidant glutathione, which fights Alzheimer’s, Parkinson’s, and other diseases. SOURCE: U. KANSAS MED. CTR. WINNER: Leafy Greens Go with Popeye on this one: Vitamin K–rich spinach, kale, and collard greens can slow cognitive decline and protect your brain against Alzheimer’s and dementia. SOURCE: FED. AMER. SOC. FOR EXPER. BIOL. LOSER: Grease All that fast food is shaking up the bacteria in your gut; disrupting the healthy relationship between you and your micro organisms and increasing anxiety, impaired memory, and repetitive behaviours. SOURCE: BIOL. PSYCH.…

Rum has been the de facto drink of summer for more than 500 years. Nobody knows that better than Sean Cartwright, Senior Director of beverages at Atlantis, Paradise Island. Bartenders at the resort serve more than 21 000 rum cocktails each week, that’s over 1.1 million rum drinks (or 68 000 bottles of rum) guzzled annually. In other words, if Cartwright and his team don’t know how to make rum taste good, nobody does. We asked the king of piña coladas for his three essential rules for making a drink that truly shines, plus a few of his favourite recipes. Make your own To prepare each of the following drinks on the rocks, combine ingredients in a shaker, shake well, and pour into a glass filled with ice. Garnish as…

Even if their goal isn’t getting huge, runners often make the mistake of doing no lifting at all (and as big-time endurance guys like Dean Karnazes will tell you, that’s not only wrong—it’s just plain dumb). With these three exercises, combined with Pose training, you’ll be running farther, and safer, than ever before. Box Jump Place in front of you a box that’s high enough to make it somewhat challenging to jump up onto. Quickly bend your hips and knees and swing your arms back to gather momentum, then jump up onto the box. Land softly in the center of the box with hips and knees bent. Step off. That’s one rep. Perform three sets of 5 reps. Goblet Squat Hold a dumbbell or kettlebell by one of the ends…

Dwayne “The Rock” Johnson’s physique already has legions of fans, but the transformation of co-star Zac Efron (who shot to fame in the teen-film hit High School Musical) has shocked the world. According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. How’d you like to do something similar?. DAY I: BACK & BICEPS 1A STRAIGHT-ARM PULLDOWN Sets: 3 Reps: 8–12 Rest: 0 sec. Attach a straight bar to the top pulley of a cable station and grasp it with hands shoulder-width apart. Bend at the hips a bit to feel a stretch on your lats, then pull the bar to your hips with your arms straight. 1B AB WHEEL ROLLOUT Sets: 3 Reps: 8–12 Rest: 60 sec. Kneel on the floor…

We love the barbell bench press as much as you do; but just because you’ve been doing it every Monday night since high school doesn’t mean you can’t change it up every once in a while. Pressing with dumbbells is safer for your shoulders. It activates more pectoral muscle, which means more focused training directly on your chest. Plus, at times when a home or hotel gym is all you have access to, dumbbells are the best weapon you’ve got. Follow this routine for four weeks and we bet you’ll add as much as 1cm to your chest. 1 INCLINE DUMBBELL PRESS Sets: 3 Reps: 10–12 Rest: 90 sec. Set an adjustable bench to a 30-degree angle and lie back against it with a dumbbell in each hand at shoulder…

We won’t lie: If you want to get a sharp six-pack in a month and a half, you need to eat clean and steer clear of the hooch. Once you achieve your goal, then all bets are off. Luckily, you can keep most of that hard-won definition with these tips from Steve Macari, a C.H.E.K.(certified holistic health practitioner and nutrition adviser) to Drive495; a highend gym in NYC, USA, and founder of slvrbk.com. ■ Add 1 tsp of sea salt to a glass of water and drink it pre-party. It’ll help you retain electrolytes that are lost through drinking. ■ Avoid eating high-calorie foods while boozing. Alcohol prevents fat from burning until it’s cleared from your system; so eating less garbage will help you avoid storing more fat. ■ Consume…

To stay active without bolting from your chair and running laps around the office every hour, try this amazingly easy solution: Work while standing on a Level from www.fluidstance.com. A rocker like platform with a wooden deck and aluminium frame, the patent-pending Level creates a subtle 3D motion in the sagittal, transverse, and coronal planes (read: similar to walking), shown to up the heart rate by 15% over sitting. We made the mistake of letting a staffer try the Level and almost had to beat him with the damn thing to get it away from him. His review: “It’s such a simple concept, but man, does it make standing more enjoyable. I was moving around without even thinking.” He ended with a plea: “If we don’t have to return it,…

Speaking more than one language doesn’t just jazz up your online dating profile or C.V, it also changes how you see the world. “Language is a vehicle for thinking and reasoning”, says Emanuel Bylund, PhD, and author of the study in Psychological Science. “The question is if you learn a new language, do you also acquire a new form of thought?” Answer: Sí, ja, da, definitely. For example: If your language has limited names for colours, and the language you learn has multiple names, “you’ll end up with more acuity, and memory for colours”, says Bylund. The way a language is constructed also affects how we think. “We looked at the progressive (‘ing’) verb form used in English ‘John is running’, but not in Swedish, which doesn’t distinguish between ‘John…

FARMERS’ MARKETS CAN BE DAUNTING places, full of foods you can’t pronounce and people who seem to have way too much free time on their hands. But they’re also full of high-impact foods, and ensure fresh seasonal eating. “The more variety you pack into your diet”, says nutritionist Saskia Kleinert, “the less chance your body will be missing that one vital nutrient”. Kleinert, who often helps athletes identify the best “power” foods, says that shopping produce aisles at the grocery store (even in places like Woolworths) can actually be more confusing, because they have so many unseasonal (often imported) options on hand at all times. Farmers’ markets, on the other hand, take the guesswork out of eating seasonally. “Plus, most vendors will let you try foods before you buy them…

WHATIS E-WASTE? JUST ABOUT E-VERYTHING. “E-waste” is the catch all for discarded electronic products, but the term is most often used in reference to gadgets like cell phones (It’s a fact that Americans replace their cell phones about every 18 months), printers, tablets, televisions, and computers. According to iFixit (more on these guys later), an estimated 20 million tons of e-waste are generated each year, with America alone contributing 3.4 million tons annually. Consider this: A full 75% of all their e-waste gets thrown away. That’s an enormous, growing mountain of garbage. In total, “it’s spread between dumping, recycling, and exporting”, says Larry Herst, CEO of Triangle Ecycling in the U.S.A. “But there’s very little current info” about where it all ends up. And that alone is terrifying. High-tech garbage…

THE SMART CART With just these 12 foods (and a few pantry staples), easy, delicious, and creative meals can be yours. For more facts about each (and surprising ways to use them) see the following pages. 1) Whole chicken2) Sweet potatoes3) Quinoa4) Apples5) Tri-tip steak6) Canned sardines7) Italian parsley8) Eggs9) Kale10) Gruyère cheese11) Avocado12) Scallions Imagine being able to cut your grocery shopping time in half and still eat like a king. You can, and it’s easier than you think. You see, complicated meals don’t necessarily taste any better than simple ones. And even though buying the same 12 ingredients every time you shop may sound boring, what you cook with them doesn’t need to taste that way. Take it from two of the best chefs in America, Quinn Hatfield…

I’m tired of mojitos. What’s this summer’s new cocktail trend going to be, and how can I get in on it?TIMB., LOSANGELES, CA Beer cocktails may have been all the rage last year, but “this summer’s going to be about gin”, according to Prairie Rose; a USA New York City-based cocktail and spirits blogger, and expert. Why? For starters, everyone’s favourite gin cocktail, the G&T, is undergoing a renaissance. We now have “good-quality gin and artisanal small-batch tonics; that aren’t filled with high-fructose corn syrup, and synthetic flavours that taste like garbage”, Rose says. She prefers brands like Jacky Rudy Cocktail Co, Tomr’s Tonics, and Strong Tonic. To tackle this summer’s big drink trend, try a combo with Rose’s Pear & Sage Gin and Tonic: 2 shots (60ml) of Tanqueray…

Zac Efron dieted for his Baywatch role with pizza and cheeseburgers; just kidding (you wish!). In reality, he ate ultra-healthy for a transformation that took only 12 weeks. “I implemented an allorganic whole-food diet”, says his trainer, Patrick Murphy. Below are all the food categories Efron was permitted to choose from to put together his meals: Efron also supplemented with whey protein (unflavored),adds Murphy, who also stipulated it could contain no other ingredients (NOW Whey Protein Isolate is a good example). “He also hit a minimum of 3 litres of water daily”. Murphy won’t disclose specifics but says he had Efron change his caloric intake about every two weeks, along with his breakdown of protein, carbs, and fat. “My tweaks worked like a charm”, he says. No kidding. Lean Proteins…

For as long as man has wanted a better body he has been looking for a wonderdrug that’ll give it to him. Of course, there’s no substitute for hard work and consistency when it comes to building muscle and losing fat. But the idea of a potent elixir that can help speed the process isn’t just a pipe dream either. The human growth hormone, or HGH, has the potential to pave the way for a younger, stronger, and healthier body. And best of all, your body’s already making it. Learn to boost your levels naturally and safely, and you can defy the aging process indefinitely. HOW HGH WORKS HGH is made from amino acids and secreted by the pituitary gland; the control centre for most hormone production which lies at…