Innholdsfortegnelse for September - October 2022 i Men's Fitness South Africa

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 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 er 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…

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 and…

WHEN IT COMES to getting rid of our old electronics, it’s pretty much a Wild West free-for-all, with few laws, lots of bad guys, and everyone out for themselves. Despite a recent rise in eco-consciousness seen in bans on plastic bags and regulations phasing out incandescent light bulbs in favour of more energy-efficient bulbs, we haven’t really even begun to address the problem. Let’s start fixing that right now. WHAT IS 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…

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…

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? How It Works ■ Efron’s training was constantly evolving, but for us, Murphy condensed the best of it into a three-day split, working back and biceps one day, legs another, and shoulders, chest, and arms the third day (abs are in there, too, a little bit every day). The main feature of the workout is super-setting; doing two exercises back-to-back with no rest in between. Not only does this approach save time, it…

■ It’s been the Men’s Fitness 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. How it Works You don’t need barbells, machines, or cardio equipment to get ripped. A bare-boned home gym setup is enough; combined with careful programming. You’ll start the plan performing higher reps on your exercises and taking short rest periods. Every two weeks, you’ll increase the weights, reduce the reps, and lengthen the rest times. This approach allows you to peak in six weeks; so time…

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. FOR MORE GREAT NUTRITION TIPS, GO TO MENSFITNESS.CO.ZA ■ Time to tie on the fibre feedbag! If you don’t get enough fibre…

Ever since that time you tied yourself 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.…

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 all-organic 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…

■ 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. How It Works ■ Dumbbells don’t let you go as heavy as barbells, so don’t fight it. Instead; follow this workout, which focuses on higher reps and keeping the muscles under…

ONLY BONEHEADS believe crash diets are a sustainable way to weight loss. Employing self-control 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…

■ 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…

■ 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, the mind’s detail-ditching syndrome is…

■ 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…

I’m tired of mojitos. What’s this summer’s new cocktail trend going to be, and how can I get in on it? TIM B., 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)…

■ The fastest way to lose fat is to adjust your diet, not do more cardio. And that doesn’t mean cutting carbs and calories to the bone. You can let your food 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:…

■ For as long as man has wanted a better body he has been looking for a wonder-drug 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…

Such an honour to have you on Muscle & Fitness Hers, everyone has their own special story about how they got involved in health and fitness. Could you tell us a little bit about your journey to where you are today? I grew up a competitive gymnast and cheerleader. Being an athlete, training 4-5 hours per day…health and fitness was innate. I loved every minute of it! What is your typical workout routine? I truly try to listen to my body and not take training too seriously. I do what I am in the mood for. If its nice outside, you can usually find me on a jog or doing a HIIT session outside. Indoors, I love to add a lot of plyometric training to my workouts. Anything with jumps,…