Innholdsfortegnelse for May-June 2023 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…

EXTRA WEIGHT GAIN Sucralose, a popular artificial sweetener used in soda, was found to promote fat production and inflammation after being consumed for less than two weeks. SMALLER BRAIN VOLUME Diet soda drinkers have a smaller hippocampus — the area in the brain that processes learning and memory — a study on 4000 subjects found. HIGHER RISK OF STROKE AND DEMENTIA The same study also found that people who drank at least one diet soft drink a day had three times the risk of experiencing strokes and dementia. Life in the “fast” lane To fast… Male subjects who worked out on an empty stomach had more energy and burned more fat — each related to a specific gene — than subjects who exercised on a full stomach. …or not to…

Q How do I go about building a fire apit on a camping or beach trip? A “Luckily, it couldn’t be easier”, says Ryan Cunningham of beyond thetent.com. His steps: Pit Perfect 1) Check local laws. Does your city require a permit for a pit, demand that it be 10 metres from structures, or ban pits outright? Find out first to avoid a nasty surprise. 2) Pick the spot. Embers drift, so unless you plan on inviting the fire department, build the pit far from any flammables (gear, trees, dry grass). 3) Mark the circle with rocks or logs, then dig a shallow hole — that’s enough to keep coals centred, control airflow, and minimise smoke. Windy? Dig it a foot or more deep and pile dirt, sand, or rocks…

BOOKEND FLIGHTS WITH EXERCISE This is especially important when you change time zones, as exercise helps combat jet lag and travel stress and reset hormone imbalances that occur during long flights. Time your preflight workout so it finishes up close to when you plan to leave for the airport. Once you arrive, make working out a priority as soon as you’ve unpacked and settled in. A good sweat session will replenish your energy levels and reset your circadian rhythm. B.Y.O.P. Aeroplane food — if it’s served at all — rarely earns rave reviews, so plan to eat a filling yet nutritious meal before take-off and be sure to pack a shaker cup and protein powder, like Performix’s on-the-go Iridium Native Iso Wheyi+ packets, which you can get in six-count boxes.…

Cheeseburger Salad SERVES 2 INGREDIENTS ½ cup thinly sliced red onion• 350g of 85% lean ground beef• Salt and pepper2 whole-grain pitas½ tsp olive oil2 tbsp mayonnaise2 tbsp tomato sauce⅛ tsp cayenne pepper4 cups chopped romaine lettuce2 medium tomatoes, sliced into wedges⅓ cup grated cheddar cheese DIRECTIONS 1) Place onion in a bowl, cover with cold water, and soak for 1 hour. This will reduce some of the raw onion’s bite. Drain and set aside. 2) Grease a grill and heat to medium high. Form beef into 2 patties and season with salt and pepper. Grill patties until meat is cooked through, about 4 minutes per side. When cool enough to handle, cut burgers into bite-size chunks. 3) Brush pitas with oil and grill until crispy and browned, about 30…

Timepiece by Calvin Klein The Everyday Watch by Calvin Klein You don’t want to miss happy hour by losing track of time at your desk, or overstay your welcome at the bar. The brown strap and classic face on this timeless piece from Calvin Klein will have your wrist looking spiffy all day long. R5 850, Calvin Klein. CHRIS PINE The former MF cover man knows how to dress for any occasion. Try this crisp summer look to go effort-lessly from weekday to weeknight to weekend.…

THERE ARE MORE THAN 7000 known spoken languages on earth, and the lamest sentence in all of them is: “If you love something, let it go.” That’s especially true when it comes to reconnecting with a person you love, from whom you feel you’ve grown apart. Decide to just “let it go”, and you can probably kiss that love affair goodbye for good. But put in some due diligence, and you’ve got a shot at not just recementing your bond but also rekindling your love. We asked marriage and family therapist Winifred M. Reilly, author of It Takes One to Tango: How I Rescued My Marriage with (Almost) No Help from My Spouse — and How You Can, Too, to walk us through how to pull things together when they…

Miraculous things happen in space, roughly 350km above the Earth, where the International Space Station (ISS) speeds across the sky at about 8km per second. Here, where the ISS’s constant free fall over the planet’s horizon simulates the conditions of microgravity, you can twirl weightlessly, launch a 230-kilogram object with a small flick of a finger, and fly across the room, arm outstretched, like Superman in full save mode. In fact, visit Mission Control at NASA’s Johnson Space Center in Houston, USA, with its theatre-size video screen showing live what’s happening in space, and you’ll sometimes see firsthand an astronaut doing exactly that. But terrible things also happen to your body there — some catastrophic, some even irreversible. Spending just weeks floating out of the reach of gravity is equivalent…

Heated plastics ■ Plastics contain a lot of chemicals that work as estrogen mimetics and can be bad for your T, says Brian St. Pierre, CISSN, CSCS, of Precision Nutrition. When heated, plastics can release phthalates and BPA — both bad. Excessive booze ■ “Yes, consistent heavy drinking lowers your T”, says St. Pierre. For the record, it’s the ethanol that hurts, but that doesn’t mean you have to cut it out completely. “Have limits”, says St. Pierre, advising a max of one to two drinks per day. Products labelled “high fragrance” ■ The label “fragrance” means it contains “a phthalate compound”, says St. Pierre. “Your skin is your largest organ, and it absorbs what is put on it.” Look for phthalate-free soaps and deodorant. Painkillers ■ Men who are…

Q I’m really hairy down there. How can I tame it without slicing my coin purse? FRANK F. CAPE TOWN A There are many reasons to shave down there: hygienic, aesthetic… for one thing, you don’t have to worry about crabs — no place for them to go. Some guys also say it makes their pecker look bigger. There are three basic ways to do it: razor, trimmer, or wax. I like a razor and soap. Don’t use shaving cream — you can’t see what you’re doing and could cut something important. Some guys use cold water — it makes the job easier by tightening your sack’s skin. The downside of a razor is that when the hair grows back, it’s itchy. So if you shave, you have to keep…

1 Number of avocados to eat daily to improve your cholesterol. 500 Varieties of this berry — yes, it’s technically a berry — that are grown worldwide. 0 Amount of cholesterol and sodium in one serving of avocado. How much of an avocado’s peel, flesh, pip, and leaves impart health benefits, according to recent studies. The rise in avocado prices since 2016, due to weather, deforestation, even extortion by drug cartels. How much of an avocado’s calories come from heart-healthy fats. Walking & running Pressure waves caused by each stride can increase the supply of blood to the brain. Lifting heavy Pumping extra iron can help grow new neurons and synapses, to create more (and better-working!) grey matter. It may also improve long-term memory. Running & lifting The combo can…

Midsection mishaps Are you making one or more of these common core-training mistakes? If so, here’s how to stop it. ■ Fixating on Trunk Flexion To get a well-balanced midsection, “it’s important to address the core from the shoulders down to the waist in multiple planes, not just trying to ‘target’ one specific area”, according to Khan. ■ Not Focusing on Breathing “It’s important to always be contracting the belly button into the spine”, says Khan. “On the power phase of an exercise, exhale out, then inhale on the negative. For example, on overhead barbell situps, you should have a deep exhale as you press up, then an inhale as you come back down.” ■ Fearing Added Resistance The myth that weighted abs and core exercises will make your midsection…

Bacon-Wrapped Chicken Skewers SERVES 3 INGREDIENTS 2 boneless, skinless chicken breasts1 red bell pepperSalt and pepper1 jalapeño pepper6 slices bacon6 skewers2 tbsp mayonnaise1 tsp honey1 tsp chipotle sauce DIRECTIONS 1) Preheat a grill to medium high. Cut chicken and bell pepper into 6 slices each. Season chicken with salt and pepper and place on top of bell peppers. 2) Cut jalapeño into 18 slices; put 3 on each chicken piece. Wrap with bacon, tuck ends in, and slide onto skewer. 3) Place skewers on grill, tucked-side down, and cook, turning periodically, until chicken reaches 75°C 4) Mix mayonnaise, honey, and chipotle; drizzle over skewers. PER SERVING CALORIES 527 PROTEIN 50g CARBS 11g FAT 31g…

IT WASN’T UNTIL he was 25, out of college, and listening to a mate talk about becoming a performer that Ben Robson decided that acting sounded pretty good to him, too. He promptly went home to his parents in Newcastle, in northern England, and told them he was off to acting school. Almost immediately, the tall, handsome Brit landed his first major film role, as Lucien in Dracula: The Dark Prince. From there he sailed onto the History Channel’s gripping drama Vikings, where for two seasons he played the sword-wielding, calculating Kalf, best remembered for stealing an earldom from Lagertha (Kathryn Winnick) while she was out of town. Currently, Robson can be found playing thrill-junkie (and Jesus Christ look-alike) Craig Cody, the middle son of a dysfunctional California crime family…

One glass (250ml) organic skim milk ■ Skim milk contains less estrogen — a testosterone downer — than full fat but still has T-building protein. 2 to 3 cups freshly chopped kale and spinach… ■ Spinach and kale have plenty of magnesium, an essential mineral for maintaining high amounts of T. …tossed with 1 cup cooked butternut squash, chopped (skin removed)… ■ Slow-digesting carbs from starchy plants like squash tamp down blood-sugar levels, keeping T topped off. …topped with 150 to 180 grams steamed oysters, marinated in lemon juice and roasted garlic (2 garlic cloves per 140g) ■ Oysters are packed with zinc, a mineral that increases levels of testosterone and grow th factor-1. DRESSING: Use oyster marinade, plus 1 to 2 teaspoons of walnut oil ■ Nuts, and their…

IN THE PUBLIC EYE for more than a quarter century — first as a rapper-turned-underwear model, then as a film actor, and now as a producer/entrepreneur as well — Mark Wahlberg, 46, has always managed to make fitness a priority, even when his travel schedule has kept him constantly on the move. “My philosophy is, it’s easier to stay in shape than it is to get in shape”, he explains. Wahlberg’s trainer, Bryan Nguyen of Brik Fitness, has helped his client maintain a muscular physique by devising quick, compact workouts that can be done just about anywhere — from a hotel room on the road to a trailer on a movie set. That type of training versatility is crucial for the actor, considering the demands some of his past roles…

MOST OF US VIEW beets as a gross and gritty ruby-fleshed veggie that tastes like dirt. But the modest, mostly forgotten beet is definitely one you want on your plate because it’s full of antioxidants, has anti-inflammatory benefits, enhances endurance, lowers high blood pressure, boosts cognition, and, key for building muscles and strong erections, increases blood flow throughout your veins. Beets — and beetroot juice—are an excellent source of folate and manganese, and are a good source of potassium and copper. They also contain more nitrates than any other vegetable. Nitrates are converted to nitric oxide through a series of reactions, which expands blood vessels to accommodate greater blood flow. This increase in blood flow allows more oxygen and nutrients to be delivered around the body. BRAIN BOOST Research published…

How it works Stringing four or more exercises together with minimal rest between them is called a giant set. It’s an exhausting training method, but it can: A) Recruit more muscle fibre.B) Flush muscles with blood.C) Get you in and out of the gym quicker. When doing giant sets, keep the necessary equipment nearby. If it’s scattered around the gym, you’ll waste time hustling from one spot to the next; plus, the odds that someone will snake a piece of equipment while your back is turned skyrocket, especially during peak hours. Finally, don’t try to be Joe Hardcore and use giant sets every time. Some bodybuilders do that, but your goal is most likely to look pleasing without clothes on, not to flex your ginormous muscles onstage in your underpants,…