Innholdsfortegnelse for May - June 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…

Rejoice, fellas: You needn’t banish your favourite bowl of gloppity goodness to cheat days, or — even more depressing — load your go-to sauce on some underwhelming pasta understudy (see: “whole wheat”, anything labelled “gluten-free”).Easy-to-make spiralised vegetables — whole veggies sliced into spaghetti-like threads — can turn the tuber or legume of your choice into a to-die-for Italian feast. Unlike flour-based pastas, noodles made of squash, beets, sweet potatoes, et al, are low in calories, high in smart carbs/fibre, super filling (because of their water content), and won’t spike your blood sugar. Best of all, with the right sauce, they’re flat-out tasty as hell. Squash spaghetti! (And other great plant pastas) More than 20 veggies can be spiralised. Here, the six we love most. SWEET POTATO TASTE: Honeylike; makes sauces…

Sure, Swedish-born chef Gabriel Hedlund is a Michelin star winner. But seeing his lean physique and massive bi’s, it’s words like “fitness freak” not “full-time foodie” that instantly spring to mind. One of his secrets: the vegetable-heavy, intrinsically healthy New Nordic fare (like raw mackerel with nasturtium, green tomato, and horseradish) he’s become famous for. But Hedlund follows an even simpler diet at home and sticks to a strict fitness regimen, too. We asked the chef, whose new joint N’eat (short for “Nordic eatery”) just opened in NYC, USA, for specifics. How do you balance a chef’s lifestyle — crazy hours, tons of food — with staying fit? It’s about staying focused. What I cook at the restaurant is all about flavour; what I cook at home is more like…

NOW, WE’D NEVER, EVER, try to stand between you and your first marathon, a major weight loss, or the job of your dreams. Thinking big — and having big goals — is important, especially as you set your sights on a new year. That said, sometimes thinking a little bit smaller — in fact, maybe making just a few minor tweaks to your routine — can yield some pretty big W’s, too. That could mean just swapping out a single drink of the day for water and watching your weight plummet. Or using a simple timer at your desk that will up your productivity tenfold. Or even doing some very small, invisible exercises that will have a major impact on your sex life. Best of all: None of these tricks…

The ideal punch ratio: one of sour, two of sweet, three of strong, four of weak 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 water ⅓ cup Thai chilli simple syrup2…

@courtneyreum Photographer Dan Grab | @dangrab_ Grooming Soreya Yann | @bysoreya Wardrobe Styling Emily Blair Marcus | @emilyblairmarcus Location Monarch Athletic Club | @monarchclubs Production Emily Blair Media | @emilyblairmedia It’s a real pleasure to have you, Courtney, thank you for taking time out of your busy schedule to speak to us. Could we start with you telling us a bit more about yourself, and what got you started on your fitness journey? Thanks so much for having me. I’m honored to be associated with something like Men’s Fitness, which I’ve been a reader of for many years. I am lucky to come from a family of athletes on both my parents’ sides. My Dad was a college basketball player and my Mom a ballerina but my grandparents did a lot…

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. Monday 2) Pack it into Cheesy Quesadillas Marinate red onions and All Gold diced tomatoes with some chillies for 5 minutes. Add sautéed mushrooms, chopped zucchini, and/or canned beans. Heat 2 tortillas or wraps in a non-stick pan; fill ½ of each with…

When you Google the words male friendship, you get articles with headlines like “Do Men Suck at Friendship?” Well, do they? Men do not suck at friendship. Men’s friendships just look different from women’s friendships. There’s a myth that somehow because we’re not as emotionally or physically expressive as women, our friendships are less than. So how do men’s friendships actually work? Men like to get together, but they like to get together shoulder-to-shoulder, not face-to-face, like women do. They feel more comfortable doing activities with other guys. Men would rather play golf or watch the game than sit together in an intimate French restaurant sharing a bottle of wine. Can shoulder-to-shoulder friendships be meaningful? Absolutely. Shoulder-to-shoulder allows you to get into highly personal stuff. What happens is that, for…

A simple, healthy diet — one that’s high in fibre and low in sugar, preservatives, and unhealthy fats — is all that’s needed to keep your body’s inner workings as smooth and sleek as the day they rolled off the assembly line. But for those rare (we hope) times when you’ve been overindulging in the bad habits of the past, help your body recover from an excess of abuse by going big on these nine foods. Asparagus It’s a natural diuretic, so asparagus can help relieve bloating and other unpleasant feelings. Its balance of amino acids and minerals may also work to alleviate hangover symptoms. Avocado This super fruit contains two oils, linalool and geranyl acetate, shown to have a positive effect on digestive disorders. In a study in the…

1) Middle Back “This is important for extension of the spine, rotation of the trunk, and proper breathing.” TECHNIQUE: “Foam roll up and down from the top of the shoulder blades to the waist. Roll slowly, stopping at any tender points, breathe and relax into it, then move to the next point.” 2) Glutes “This is for lowerback pain. Trigger points in these muscles can cause pain all the way down to your feet.” TECHNIQUE: “Lie on a lacrosse ball, stand up against a wall, or even sit on the ball positioned over a tender spot. Hold for 1 minute, then move to the next spot.” 3) Front of Hip/Groyne “This area gets tight from sitting, then overused from running.” TECHNIQUE: “Use a lacrosse ball below your hip bone either…

45-60 Minutes 1) BACK SQUAT* Reps: 6-8 Rest: 60 sec In a squat rack, grasp the bar as far apart as is comfortable and step under it. Step back and stand with your feet shoulder width and toes turned slightly outward. Take a deep breath then bend your hips and knees to lower your body as far as you can without losing the arch in your lower back. Extend hips to come back up, continuing to push your knees outward. 2) DEEP GOBLET SQUAT* Reps: 20 Rest: 30 sec Hold a dumbbell or kettlebell under your chin with both hands and stand with feet shoulder-width apart and feet turned slightly out. Push your hips back and lower your body as far as you can without losing the arch in your…

Max your protein: Sample Day 1 BREAKFAST • ¾ cup dry (1½ cups cooked) oatmeal topped with: 1 tbsp raisins¾ cup blueberries • 2 whole eggs + 2 egg whites (hard-boiled or pan-fried) 1 tsp olive oil for cookingTopped with¼ avocado MIDMORNING SNACK • 1 cup low-fat cottage cheese topped with:1 tbsp slivered almonds• 1 medium apple LUNCH • 90-120g grilled chicken (27g) topped with:⅓ cup hummus• 1 whole sweet potato topped with:2 tsp whipped butter and cinnamon• 2 cups cooked non-starchy veggies (asparagus, peppers, spinach) SNACK • 1 whole bananatopped with:30g all-natural nut butter (or a side of whole almonds or walnuts) WORKOUT • Drink 500ml water DINNER • 120g Herb-CrustedPork Tenderloin (SEE RECIPE, RIGHT)• 1 cup whole-grain couscous1 tsp olive oil for cooking• 2 cups fresh salad greens…

A pot that takes your pasta seriously Not all pasta pots are created equal: Our biggest pet peeve is a too-short drainer insert that doesn’t fit enough noodles for a group. The Legend Euro Chef Stainless-Steel 24cm Stockpot, however, is the right size and has a clear lid so you can see what’s up and the 8.5L capacity is perfect for preparing large meals. It’s also dishwasher safe with cool-touch handles. A smart, affordable spiralizer The Humble and Mash quick prep spiralizer has a unique multi-blade system allowing you to create different types of noodles with three blades to choose from: ribbon, thin spiral and thicker spiral. You can quickly and easily enjoy endless creative possibilities using marrows, carrots, potatoes, apples, beetroot and much more. Nobody’s favourite way to cut…

What’s the best cut of beef to cook at home if I want a lean steak but one that still has lots of flavour? MATT M, PORT ELIZABETH “The merlot steak — some call it the velvet steak — is incredibly lean, but it’s also a beefy and extremely flavourful, quickcooking cut. It’s roughly 450g and comes from the heel of the round, or the back leg. It’s something like a flank steak but without all the muscle fibres. Salt it an hour before you make it, then throw it into a hot skillet with a little bit of extra-virgin oil and cook it (three or four minutes per side for medium-rare), and that’s pretty much all there is to it. Let it rest five minutes, then slice it across…

SO YOU FINALLY persuaded HR to buy you that standing desk. Congrats! (Also: Welcome to 2022.) Maybe you’ve invested in a stress ball, tomato timer, foam roller, and standard-issue sound-can celling headphones, too. This is all great stuff to improve your daily grind, and we wholeheartedly approve. But if you think you’ve done everything you can to pimp your workspace for the sake of your productivity, you’ve still got a ways to go. With the smart buys that follow, you can turn any drab cubicle into an oasis of good energy and intense focus where great work gets done. Because when you’re at the office, you should work smarter and faster, not harder. Get a more charitable foundation Sure, a standing desk helps break the office monotony, but it also…

RIGHT WHEN YOU’RE getting used to a “no-carb” world, along comes a weight-loss trend even more difficult than forgoing bread: Forgoing food. Intermittent fasting (cycling between periods of fasting and eating) is the latest dieting craze to devour pop culture. The most buzzed about version is the “5:2” fast: Five days a week you eat like a normal human being, and the other two you, well, basically starve yourself. American talk show host Jimmy Kimmel used the 5:2 to shed kilos, and a small army has joined him. To visit 5:2’s website is to visit some sort of online tent revival: “It’s very easy to do and to maintain!” gushes one dieter. Another enthuses, “It makes me feel healthy and energetic!” According to science, it’s not bogus. In fact, fasting…

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 firstever 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 (PIC, OPPOSITE PAGE) 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…

ZERO SUGAR DIET CHAMPIONS FOODS THAT HAVE MORE FIBRE THAN SUGAR. THAT’S THE “SWEET SPOT ” — A DIETARY SAFETY ZONE THAT WILL PROTECT YOU FROM DAMAGE. ONE MY STRUGGLE WITH SUGAR IF YOU ASKED THE 25-YEAR-OLD ME TO PREDICT WHAT my 40s would look like, I would have used just one word to describe them: fat. Fat was my inevitable destiny. I’d grown up as a lonely latchkey kid with a serious sugar addiction; my best friends were the Three Musketeers, and all I knew of the world outside my suburban Pennsylvania neighbourhood was French vanilla, English toffee, and Dutch chocolate. When my 90 kilograms went into the US Navy Reserves after college, I could see the disgust on the faces of the basic-training instructors: Who sent us this…

LET’S NOT KID EACH OTHER: AS MUCH AS WE HIT THE GYM TO FEEL AWESOME, LIVE LONGER, COMPETE WITH OUR BUDDIES, RELIEVE stress, and, of course, have a damn good time slinging giant pieces of steel, it doesn’t hurt that working out makes us look damn good too. Which means that, if you’re a guy seeking to round out your sex appeal, you’re probably more than familiar with all the coveted (admittedly superficial) physical attributes that constitute a “perfect male physique” — the ones even hardcore gym rats have trouble achieving. These include the well-defined arm “horseshoe” (see: Mark Wahlberg in The Fighter), ridiculously chiselled V-cut abs (see: Brad Pitt in Fight Club), and the giant wingspan of a well-carved upper back (see: Hugh Jackman in any film in which…

Let’s say your goal for 2022 isn’t quite as ambitious as looking like a perfectly carved statue. If you just want to get back in amazing shape, feel great, and lose kilograms (let’s face it: that’s still a really tall order!), we’ve got the ultimate plan for you. With the plan that follows, you’ll see instant results in just a couple of weeks: Your face and jawline will have thinned out, your chest, back, and shoulders will have grown to shirt-tightening status, you’ll see visible veins in your arms, and your abs will emerge. Best of all: it’s beginner-friendly and built around the basics. But don’t let that word basic fool you — you’ll be drenched in sweat after every session. So let’s get started — your inner strength is…

45-60 Minutes 1) DUMBBELL CLEAN AND PRESS Reps: 8-10 Rest: 60 sec Stand with your feet shoulder-width apart and hold two dumbbells in front of your thighs. Keeping your lower back arched, bend your hips back to slowly lower your torso. When the dumbbells get just past your knees, explode straight up, while simultaneously pulling them to your shoulders. Then, quickly press the dumbbells straight overhead while bracing your abs. 2) SIDE LATERAL RAISE* Reps: 12-15 Rest: 30 sec While holding two dumbbells at your side, palms facing in, raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor. Return the dumbbells to the starting position. 3) ANGLED PLATE PRESS Reps: 10-12 Rest: 30 sec Hold a 10-, 15-, or 20-kilogram plate…

One of the first things Officer Rob Capezio learnt in the police academy was that a strong, fit body is crucial to meeting the demands of the job. It’s a lesson that stuck with him. From that moment on, fitness was core to his daily routine. But when, after five years on the force, he left Pittsburgh and big-city life behind to move to a home in Pennsylvania’s smaller, more family-friendly Cranberry Township, he was also forced to leave behind the sprawling, well-equipped police gym where he’d put on all his muscle. What he found at the Cranberry Township PD in the US instead was one small, bare-bones weight room. “When I first started in Cranberry, all we had was a treadmill, an elliptical, a cable crossover machine, and an…

Zero Sugar Diet, is an in-depth eating plan specifically designed to detox your body, bring your hormones into balance, heal your liver, and take away food cravings while delivering rapid weight loss. Generally speaking, it works by doing one thing very, very effectively: drastically lowering your sugar consumption while boosting your fibre intake at the same time. Zero Sugar Diet requires lots of whole foods like fruits, vegetables, and whole, unprocessed grains; plenty of lean, healthy, satisfying, sugar-free foods like eggs, turkey, chicken, and fish; and just the right amount of sugar-free fats, like guacamole. With the dishes here — a sampling of a full day’s worth of food courtesy of Zero Sugar Diet (Ballantine Books) — you’ll replace simple carbs with high-fibre foods and see your belly starting to…

Cold-press juice is more nutritious and even lasts longer in the fridge. Calling all juicing fiends: If you haven’t invested in a “cold press” (aka masticating) juicer yet, do it now. That’s right: Now. Here’s why: Juicers come in two basic types. The most common, the “centrifugal” juicer, grinds and spins fruits and veggies at high speed to separate juice from pulp, in the process creating heat (hence “cold” in the name of its competitor, the “cold press”). But, more notably, a centrifugal juicer also creates oxidation, which can damage nutrients and affect the juice’s shelf life. (Think: Apple slices turning brown when exposed to air.) A masticating juicer, on the other hand, slowly crushes the fruit/veg and squeezes out the juice, which extracts more juice, especially from leafy greens.…

If I’m eating clean, is three hours of cardio a week enough to lose fat? ELIAS S, JOHANNES BURG If you make the right meal (and drink) choices, get enough sleep, and do resistance training (to boost calorie burning), then, yes, three hours of cardio a week should do it. While you’re at it, try these tweaks to ignite extra fat burning: DURATION: Do 30–60 minutes of cardio at a time. INTENSITY: Keep your heart rate at 65–85% of your anaerobic threshold but spike it with higher-intensity intervals. FREQUENCY: I’d say daily, so it becomes routine. But bottom line, do what fits your schedule without adding stress — that raises cortisol, causing your body to hoard the very fat you’re trying to jettison. Just be consistent and have fun with…

Buying preowned tech is like buying a car: Steer clear of shady deals on Junkmail. IF YOU’RE LIKE ME, you see the word “used” in front of “tech” and you instantly think “junk” — outdated smartphones and virus-hobbled computers. And that’s a shame. Because used tech doesn’t have to mean bad tech. In fact, buying second-hand computers, tablets, and smartphones isn’t just an ethical move — after all, e-waste is a growing global problem — it’s a terrific way to score a total steal. That used smartphone? It could be brand new yet cost 40% less because the first buyer changed his mind about the model. That refurbished iPad could be a rejected birthday gift (wrong colour!) that was never even turned on. And the biggest source of second-hand stock?…

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…

SUCROSE Also known as table sugar to you and me, it’s the granular stuff, teaspoon or two you add to your coffee, those fine white crystals dusted over a deepfried koeksister. It’s a slightly complicated molecule, so our bodies don’t really want to have to deal with it. In fact, within seconds of sucrose hitting our intestines, our enzymes split it into two separate molecules: glucose and fructose. GLUCOSE This is simple sugar found in all carbs that is used immediately by our bodies for energy or stored in the muscles and the liver as glycogen. That’s the stuff that shoots directly into the bloodstream and causes our pancreas to pump out insulin; insulin pulls it out of the bloodstream so the body can use it, and if there’s too…

Plenty of mystery still remains about the science of recovery: why some methods are supposed to work but don’t; and why others feel like they work but have no scientific evidence to support them. And in today’s day and age, there’s no shortage of recovery methods. Just take a two-minute stroll through Instagram: For every shot of an NBA player giving a thumbs-up from an ice bath, you’ll see a soccer megastar with his legs in an oxygen chamber, an elite cycling team wired up to machines between mountain stages, or Dwayne ‘The Rock’ Johnson fuelling up after a gym session with enough food to feed an entire Little League team. In fact, you could make the case that Instagram is basically the world’s biggest advertisement forum for elixirs, magical…

45-60 Minutes 1) BARBELL BENCH PRESS* Reps: 8-10 Rest: 60 sec Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. 2) BARBELL BENTOVER ROW Reps: 8-10 Rest: 60 sec Grasp the bar with an overhand grip, push your hips back and bend forward until your torso is parallel to the floor. Squeeze your shoulder blades together and row the weight to about your sternum. 3) INCLINE DUMBBELL PRESS Reps: 8-10 Rest: 60 sec Set an adjustable bench…

No question about it: Protein is king. But more isn’t necessarily better — there’s a limit to how much your body can use in a setting (about 30g). Plus, to avoid breaking down muscle protein, you need to pair it with just enough carbs (yeah, the macro you keep neglecting) to repair damaged tissue and stimulate new growth. More specifically, complex carbs help restore glycogen levels and shuttle protein quickly and more efficiently to depleted muscle cells. Timing is crucial, too: Studies show that getting about 20g of protein and 20g of carbs an hour before and after training (45 minutes of resistance training and moderate cardio, four days a week) is the perfect trifecta for amping total body mass. So how do you put it all together? Check out…