Innholdsfortegnelse for July - August 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…

“The worst gift I bought my dad was some new braai accessories and a set of hand-crafted steak knives when my parents retired and moved to the coast, thinking he was going to use them quite often. Instead he neatly packed them away and forgot he had them. When the new brother in law joined the family he unknowingly bought my dad a set too. I know those were used once but I haven’t seen them since either, probably neatly packed away too.” Instagram: @johan_boshoff Facebook: Johan Boshoff Private Chef…

Two ingredients found in some hair-loss-prevention drugs and meds to treat prostate enlargement, finasteride and dutasteride, may lead to erectile dysfunction that lasts years after use. A better option: vitamins and all-natural supps (such as Viviscal) that strengthen weak or thinning follicles and keep your mane manly. WEED BY THE NUMBERS Puffing on herbal refreshments may help you relax, but lighting up and smoking still isn’t great for your health. 10% Increased risk of heart failure 26% Increased risk of stroke Shock the Muscles Electroacupuncture—adding a pulsating electrical current to acupuncture treatment—has been shown to… Increase pain tolerance Produce more anti-inflammatory cells that can potentially aid healing Treat chronic pain Boost collagen linked to tendon repair Trigger the release of stem cells into the bloodstream that doctors might be able…

Lemon-garlic Roast Chicken Thighs with Fennel SERVES 4 INGREDIENTS 1 large fennel bulb1 large red salad onion1 heaped tsp freshly minced garlic2 whole lemons (1 for zest and juice and 1 sliced for garnish)2 tbsp honey2 tbsp olive oil for sauce and 1 tbsp to drizzle on onion and fennel1 tsp salt½ tsp ground black pepper1 tsp dried parsley2 heaped tsp onion powder2 tsp garlic flakes8 chicken thighsGarnish with freshly chopped fennel fronds (leaves) DIRECTIONS 1) Arrange a rack in the middle of the oven and preheat to 200C. 2) Prepare baking tray with non-stick spray. 3) Trim the stalks and fronds (leaves) off the fennel bulbs. 4) Cut each bulb in quarters through the roots. Cut each quarter in half again and arrange on baking tray. 5) Cut the…

The 9-to-5 slog, the cattle-call commute, the ballbusting from your boss…is all this making you daydream about having more independence and freedom over your job—and maybe even the potential for higher earning power? Well, welcome to the gig economy! What is “the gig economy”? “Gig,” as it’s used here, refers to any kind of paid work that isn’t a regular full-time job. Technically, the gig economy began the first time a caveman offered someone a handful of pebbles to fillet a mammoth he’d slain. The reason we’re hearing about it a lot these days is because of a huge surge in the number of people relying on gigs, not traditional jobs, as their main source of income. Why is this happening? Computers, mainly. When e-mail really caught on in the…

STEP 1 WHAT TYPES? ■ Mix it up: beef, pork, chicken, seafood, tofu, even hemp seed, which has more protein by weight than any other veggie source. Variety is not only more fun, it also feeds muscles with a good medley of micronutrients and aminos. If you’re the type who insists on bang for the buck, opt for foods that rank highest by protein-to-weight ratio: lean beef, tuna, chicken breasts, and whey. 35g 35g BREAKFAST 35g LUNCH 70g DINNER & SNACK STEP 2 WHEN? ■ Let’s say your weight puts your ideal protein intake at 140 grams per day. Research suggests there is likely a threshold for protein, and your muscles can use it only in small batches. You should divide your daily intake into four servings. In this scenario,…

USE COMPLEXES A complex is generally three to five moves strung together using one tool—a barbell, kettlebell, dumbbell, sandbag, etc.—that you don’t put down until you’ve completed the set. Complexes are ideal for combining strength or hypertrophy training with cardio or metabolic training when you’re short on time. One of my go-to complexes: Grab a pair of dumbbells and perform six reps each of cleans, overhead presses, front squats, and bentover rows. Do three to five sets, resting a minute between rounds. DO TWO-A-DAYS Rather than just doing an arm day, then a shoulder day, then a leg day, try to get two 20- to 30-minute, high-intensity, totalbody workouts in each day. You could do a complex, a circuit, or even an EMOM [every minute on the minute] with…

Bombshell: Smoothies from stores and fast-food joints can actually B rival—or surpass—the calories in a Big Mac and sugar in a regular soda, a new survey has disclosed. Though the original data was dug up by Australia’s LiveLighter health program, we did some snooping right here in the U.S. and found similar mind-blowing stats. For example, while a Big Mac (named Mickey D’s “No. 1 Best Main Item” by healthy-eating guide Eat This, Not That!) has 540 calories/9g of sugar, and a 630ml Coke has 200 calories/55g of sugar, Smoothie King’s 590ml Piña Colada Island Smoothie has 600 calories/98g of sugar. And there’s more where that came from. ■ Time to tie on the fibre feedbag! If you don’t get enough fibre now, you risk dangerous—even irreversible—weight, gut, and heart…

MAKE A STATEMENT! Maverick ■ Cut loose and make a clean break from traditional time. Taking a modern twist on vintage style, the Maverick Collection takes inspiration from the ground-breaking Son of Time to shake up the Sport Heritage world. Walk a different path and enjoy the simpler side without losing any TW Steel attitude. Choose the statement you want to make with either a vintage style leather strap or super clean Milanese steel bracelet. Be bold and let the good times roll, be a Maverick. R7 950, twsteelshop.co.za BE BOLD! Sexy Socks ■ If you’re all about comfort when it comes to your style choices, then look no further. Add the finishing touch to both your casual and formal outfits with these bamboo socks. What’s more is that a…

You’d be surprised how much an exotic locale will help motivate your marathon training and keep you focused on your goal. Plus, new and interesting surroundings make the race itself fly by, whether you’re cruising through New York City’s five boroughs or along the beaches of Barcelona. But having done nearly a half dozen myself, I’ve learned, often the hard way, that you can’t just wing it—running 42 kilometres in totally unknown territory takes some planning. Decide between urban and outdoorsy ■ Destination marathons come in two flavours: those with beautiful natural landscapes, like Big Sur, on the California coast, or those with electric and eclectic urban vibes, like Chicago or Paris. Worry less about the course profile itself than about what sort of place will inspire you most. Study…

1 GET MORE SLEEP After slashing their salt intake just a bit—from 1,070mg (about 2 teaspoons) to 800mg/day—200 subjects found they were peeing less and resting more during the night. 2 SAVE YOUR LIVER Too much salt can damage your liver, but processed foods labeled “low salt” or “reduced salt” often have a worse nutritional profile than their saltier cousins. Moral: Don’t eat processed foods! 3 JOIN THE CLUB More than 50 countries around the world have adopted voluntary or mandatory reductions in the salt content of certain foods. 4 TAME YOUR BP To maintain normal blood pressure, healthy adults shouldn’t exceed 2,400mg of salt a day—but the body needs some sodium to control BP, so don’t go below 500mg. DIETING BY THE NUMBERS 11 Average number of kilograms subjects…

IT WON’T KILL your pump to skip the squat rack for a day or two and get your swole on outside in the fresh air and sunshine. All you need is a set of resistance bands and the right combo of exercises to feel like you’ve hoisted a ton of weight while you work on bronzing your skin. “Resistance bands are really versatile,” says Kenneth Ferrer, a trainer at Project by Equinox, “and with some creativity, they can be used to create a fun, challenging outdoor workout,” Ferrer whipped up this five-move total-body workout, composed of both compound and isolation exercises, to boost metabolism, burn calories, and increase strength. Made with various tensions—from very light to “holy shit, these are tough to move!”—resistance bands can be looped around your feet,…

Vanilla Mule 1½ tots Crown Royal Vanilla¾ tot fresh lime juice90 ml ginger beer1 lime wedge TO MAKE Combine Crown Royal and lime juice in a shaker and add ice. Shake well and strain into glass over ice. Top with ginger beer and garnish with lime wedge. Monkey Colada 2 tots Monkey Shoulder Whisky1 tot fresh pineapple puree1 tot Koko Kanu (coconut rum)70 ml coconut water7 ml fresh lime juice TO MAKE Add all ingredients to blender with a cup of ice and process until smooth. Serrano Tarragon Punch 2½ tots Maker’s MarkBourbon1 tot fresh lime juice½ tot agave syrup1-2 slices serrano pepper, cut in half and deseededPinch of salt4 sprigs tarragon TO MAKE Add all ingredients to blender with a cup of ice and process until smooth. Blood Orange…

Trimming your social circle online requires only a mouse click. But cutting off a real-life friend can be a truly complex maneuver. What follows is a personal tale of a bromance gone awry, as well as tips from a pro on dealing with a dysfunctional friendship you might one day have. Pals since way back For 15 rocky years growing up we’d been friends. We were both jerks in high school, as teens clamouring for popularity can be. And during college, secure in ourselves, we had some legendary times. But then he got married—early and carelessly—and took a job he hated. And our downfall began. At 25 he was insulting my other friends to their faces and forcibly talking over everyone around him, including me. But we were old school…

A small plastic pouch filled with dark brown, organic matter arrived at my doorstep today. No, I didn’t immediately bolt down the stairs in hot pursuit of some teenagers. Instead, I took a closer look and found that the bag actually contained something else entirely: dead crickets. Alex Drysdale, founder of Crik Nutrition, was so eager for me to sample his flagship product that he shipped it overnight via DHL from his office in Winnipeg, Canada. I just hadn’t expected it so soon. Drysdale, a former communications technician who quit his job last year to cash in on today’s protein boom, swears that his critters “are loaded with nutrients because they’re made from whole, crushed-up cricket—you’re eating the exoskeleton and all the organs.” I try not to picture cricket guts…

Could you start by telling us a little bit about yourself and what got you started on your fitness journey? My name is Dan Cherkassky I am a42-year-old attorney in Dallas, Texas, and a WBFF Fitness Professional, but most importantly I am a father to my eight-year-old son Luke Cherkassky. My fitness journey started when I began lifting weights at the ageof 13 to be in better shape for sports at my school. It has now turned into a nearly 30-year journey of staying in shape and being part of the fitness world. What’s your typical daily workout routine like and do you focus more on heavy lifting or higher reps? A typical day in my workout routine involves a lot of high-intensity interval training. I like to incorporate treadmills, bikes,…

● If you’re looking for the ultimate muscle-building food, eggs stand alone. Their protein is complete (they have all nine essential amino acids) and digests easily in the body. Eggs also offer healthy fats that can prevent overeating, as well as a bevy of compounds associated with muscle, performance, and health. In fact, according to the Mayo Clinic, eating as many as seven eggs a week can even prevent strokes. As for price, you won’t find a cheaper health food. The only problem? Besides scrambling them, you don’t know what to do with them. These five recipes show you how to use eggs in any meal or as a snack for a variety of tasty—and not always egg-flavoured—dishes you’ll flip over. DINNER Zucchini Pasta w/Fried Egg MAKES: 4 SERVINGS INGREDIENTS…

ONLY BONEHEADS believe crash diets are a sustainable way to weight loss. Employing selfcontrol and reserving cheats—including fried foods, sugary sodas and juices, and booze (sorry, fellas)—can get you started. Doubling down on your whey protein shake consumption is another smart move. In a 12-week study, researchers found that guys who took a whey protein shake 20 minutes before breakfast and 20 minutes before dinner lost more body fat than guys who skipped the shakes. Whey is also a muscle builder Whey is a derivative of milk and a rich source of branched-chain amino acids (BCAAs)—compounds the body requires vast amounts of both during and after exercise. Low BCAA levels leave you fatigued and impair muscle growth. One Canadian study found that men who consumed whey immediately after working out…

RYAN PHILLIPPE AND his longtime personal trainer, Happy Hill, refer to the actor’s training regimen as “prison-style workouts” for both their simplicity and reliance on basic equipment: barbells, dumbbells, and bodyweight moves. Phillippe’s “Happy Hour Grind,” a five-times-weekly, 90-minute workout, which encompasses old-school calisthenics, free weights, and a half-hour warmup of treadmill sprints, or on an elliptical trainer, tests both his muscular endurance and trains his entire body. But he also has the training know-how to adapt on the fly and to turn his surroundings into a gym, whether it be tearing through dips or incline pushups on a rock, or using a boardwalk railing for abdominals work. Wherever the 42-year-old Shooter star trains, to maintain his lean, muscular physique requires consistency and a clean diet. “You get half the…

No doubt you’ve mastered the art of making a smoothie: Dump stuff in a N blender, blend it, drink it. But did you know that all this time you could also have been mixing up fast, healthy chilis, soups, quiches, pancake batters, even ice cream in that same humble appliance? ¶ To bring you up to speed, on these pages we’ll show you how to create those very recipes for well-rounded, satisfying meals in minutes. Whether you’re running late in the morning or need food in a flash after work, as an iconic ’80s band once sang, “You must whip it!” 1 Swiss Chard Egg Pie MAKES: 5 SERVINGS INGREDIENTS 6 large eggs2 large egg whites⅓ cup milk4 large Swiss chard leaves, stems trimmed½ tsp salt¼ tsp black pepper1 cup…

The first phrase that catches your eye when you visit Lisa’s website, is Rebounding. A training program the NASA uses for their astronauts, is Lisa’s go to method to keep her self and her clients and great shape. The Biogen Ambassador shares some interesting information about this unique training program and all the many projects that she is currently working on. LISA TELL US ABOUT YOURSELF. HOW AND WHEN DID YOUR FITNESS JOURNEY START? I would say that my love for fitness started when I was at school. I’ve always been very competitive and since I was a little girl, I’ve enjoyed taking on personal fitness challenges to see what my body is capable of, whether it be on the sports field or in the gym. At school I was…

I started biking to work, but when I get there I’m always drenched with sweat. I don’t want to smell or feel gross all day. (The office has no shower.) What can I do? PIET S. A You know, I always want to open my car door and knock people like you off their bikes for being overachievers. I’m kidding. Riding is great—but being sweaty is a problem. So, first, shower at home and put on a good deodorant. Then be sure your bike gear’s made of sweat-wicking fabric that’ll pull sweat away from the body—it’ll keep you cooler. At the office, wet a washcloth with really cold water and put it on your brow. Or keep a couple of wet washrags in a refrigerator if you have one—in fact,…

1) WHEY PROTEIN ISOLATE ■ The runaway winner. To mask the bitter taste, mix into a fruit smoothie. Protein per 100g 90g 2) SOY PROTEIN ISOLATE ■ Only about 60% as effective as whey in lab-based protein synthesis tests. Protein per 100g 88g 3) LEAN BEEF ■ Just avoid the fatty cuts like rib eyes (pictured) and stick to the more svelte sirloins. Protein per 100g 36g 4) CHICKEN BREAST ■ A hefty dose of branched-chain, muscle-building amino acids. Protein per 100g 31g 5) YELLOWFIN TUNA ■ Sushi lovers rejoice: A spicy tuna roll has about 26 grams of protein, or one-fourth of your total daily intake. Protein per 100g 30g 6) SOCKEYE SALMON ■ With fatty omega-3s, it’s a perfect twofer. Protein per 100g 27g 7) PORK CHOPS ■…

How it works This season, leave the battles for gym real estate to the meatheads. Some tunes, a little space, and this crop of body-weight moves are all you need to build muscle and whip yourself into a sweat-covered mess. What’s unique about this specific grouping of exercises are the added benefits: The plank and sit-out target core, arms, and lower-body strength without compromising your spinal health (hear that, crunches?!). Duck walks and squats to side lunges help loosen up those big joints as you work on exploring and developing a greater range of flexibility while you train your lower body. And sprints and tuck jumps ramp up your heart rate and test overall athleticism. Knock this routine out as prescribed—changing up sets and reps to fit your schedule—and you’ll…

How do you feel about being identified as “the cowboy”? When I got the script for The Big Lebowski, I thought, “I’m finally going to play some wacky character.” But then it said the character had a Southwestern accent “not unlike Sam Elliott” and was dressed like a drugstore cowboy, “looking not unlike Sam Elliott.” I thought, “Holy shit, this really is what I’m known for.” So I figured, if the Coen brothers hired me because of that, I’m just going to embrace it. When did you realise you had a spectacular mustache? I first grew one in the late ’60s, but I’ve cut it off without hesitation. It’s always a shock to people who don’t know me: “How can you cut your mustache off?” You can’t even answer a…