Innholdsfortegnelse for March - April 2025 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…

Talk about getting lucky: Have an orgasm daily (or nearly that) and you’ll lower your risk of prostate cancer by 33%. That’s right: Men who ejaculate more than 21 times a month are one-third as likely to get prostate cancer as those who get off only four to seven times a month (and yes, doing it alone counts, too), according to prepublication reports of the 10-year follow-up of a US Harvard study from 2004. The study’s authors hypothesise that getting rid of all that baby batter releases beneficial hormones or that flushing out the old sperm regularly may purge precancerous cells. And though they can’t comment on the record about their research until the results are officially published, we’re going to take their word for it and get started ASAP.…

“How the hell do I book a hotel room these days?” It seemed like such a simple question my buddy was asking me, yet he couldn’t believe he didn’t know the answer. He’d been trying to book a room for a wedding at the last minute. The wedding party’s discount rates at a four-star hotel were long gone, and now he was scrolling through the pricier less-than-four-star places and getting angrier by the minute. Should he book through Rooms for Africa, Sleeping-Out, Where to Stay, or even Trivago (yeah, the one with that guy)? That’s when I realised: Man, has the “simplest” part of Travel 101 — booking your lodging — gotten complicated lately. For good or bad, the everincreasing onslaught of auction sites, online discounts, travel apps, and, the…

You’ve seen them before on your gym’s class list: 30-minute-long, must-be--intense classes with names like “Ab Lab,” “Absolution,” and, most tantalizingly, “Ass and Abs.” Like late-night fitness infomercials, they promise to whittle your waist, improve your balance and posture, and flatten your stomach. All of which sounds like something more appropriate for women, so you keep scanning the schedule… Well, how wrong you are. These are core classes; and while many promise to make your six-pack pop, that’s just a surface look at what they’re all about. “Most people think core is an ab class, where you’re just doing crunches,” says Nyree Brown, a group fitness instructor at Equinox (equinox.com) and a Brooklyn-based independent personal trainer. “Your core isn’t just that six-pack. It’s all the muscles that surround and support…

The humble egg spends most of its time playing a small supporting role in our lives — an ingredient in the mayo we swipe on a sandwich, the loyal sidekick to our chef salad. Sometimes it’s given the lead, but in mundane projects like plain old scrambled eggs. But ask the world’s most talented chefs, like the four we feature on these pages, and they’ll tell you that the egg is one of the true stars of the kitchen universe: So versatile and tasty that adding one atop pretty much any dish takes the meal from forgettable fare to memorable feast; and so healthy (it has a near-perfect protein/fat/calorie ratio and, we now know, doesn’t wreak havoc with cholesterol) that the Mayo Clinic USA advises eating up to seven eggs…

■ Who says you have to use gigantic, joint-buckling weights to get the body you want? Dumbbells, cables, and light weights allow for safer training while still keeping the intensity high. This month’s arm workout, designed to give you a set of Vin Diesel–esque guns, aims for more gain and less pain. By the same token, there will be times when you have only the most basic equipment, and heavy weights aren’t an option anyway. in that case, turn to our spring break workout for a bare-bones guide to great abs in six weeks — only dumbbells, a bench, and bands are required. FOR MORE WORKOUTS AND EXERCISES, GO TO MENSFITNESS.CO.ZA…

Tell us a bit about T yourself, Shelbe. Where did you grow up? I was born and raised in KwaZulu Natal, but moved to Johannesburg at a young age so I consider Johannesburg my home. I am a pastor’s daughter, so I grew up serving in my Fathers ministry and I still do till this day-it is certainly imbedded in who I am as a woman today. ■ You started your own business at quite a young age. How did that come about? I have truly been blessed. After high school I was given the opportunity to model and work in India. After a few months of saving, I came home and started my own promotional model agency called “Flair Promotional Models”, which has now expanded to an international recruitment…

■ We know you love your body-part-focused regimen the way you loved your old teddy bear. But much like him, that program is worn out—and hanging on to it is kind of silly. Dividing your workouts into chest days, shoulder days, and so on presents a host of problems and could actually be holding back muscle growth rather than promoting it. Our answer: Switch to a classic push-pull split to simplify your training and see faster gains in a month. HOW IT WORKS ■ Dividing your body into different parts doesn’t take into account how it actually moves and which muscles are involved in each movement. You may intend to work only chest one day, but any pressing or flyes you do will inevitably work your shoulders as well. If…

Get just a bit more dressed up than the people you work with, and you’ll also generate bigger ideas and think on a higher, more abstract level. How so? According to new research, when you outdress your co-workers to even a subtle degree, it makes you feel more powerful; that, in turn, allows you to feel and think more like a leader, reports the journal Social Psychological and Personality Science. “Wearing more formal clothing leads to more bigpicture thinking,” says study co-author Michael L. Slepian, PhD And it doesn’t even matter how dressed up you get, he says: “What’s key is that you’re wearing clothing that’s more formal than your peers.” So if your office is full of chinos and button-downs and you want to bump it up a notch,…

Whether you’re a full-time desk jockey, a 911 operator, or a Supreme Court Judge (dude, it could happen), science has discovered an important trick you can use to stay healthier and live longer. Accordingtoan American University of Utah School of Medicine study, getting up and walking for at least two minutes every hour can lower your risk of early death by 33%. And no, just standing up doesn’t cut it. “When getting up, try light-intensity activities like casual walking or going up stairs”, says study lead Srinivasan Beddhu, PhD. “Activities of very low intensity, such as standing, aren’t as beneficial.” To remember your healthy hourly stroll (you may want to give your boss a heads-up first, lest he/she read some intrigue into your wanderings), set an app or timer and…

Model @Frenchmontana Photographer Florian Saez | @floriansaez Videographer Louis Cariou | @louis.cariou Production & PR Burgerrock Media | @burgerrockmedia & Irma Penunuri | @burgerrock Grooming Dounia Messa | @messa__beauty  Hair Clotilde Laisne | @clotildehairstylist Stylist Dylan Thapele @dylan.thp Creative Direction Ubaldo Mendoza | @itsbaldooo & Karla Gonzalez | @karlitaa21 Production Assistants Gabriel Summerfield | @gabrielsummerfield & Melissa Delgadillo | @pauxlette What inspired you to take your fitness journey seriously? At one point, I was drinking and smoking heavily while grinding nonstop to make money and find success. That lifestyle came with a certain rush, but over time, it became excessive. Once I reached a level of financial comfort and accomplishment, I paused and thought if I keep living like this, I’ll be moving backward. Now that I had the resources…

■ Want the arms of a bouncer? You can’t train them the same way you do chest and legs. Because arms are smaller muscles acting on smaller, more delicate joints, they respond better to isolated movements and different mechanical angles than to heavy weights. This workout is designed to deliver the kind of full, thick biceps that made Vin Diesel a movie star and fitness icon. With ravenous eating, you could see up to a 1.27 centimetres of growth in one month. How It Works ■ The workout begins with two cable exercises designed to pump up your arms as quickly as possible. This isn’t to soothe your ego but to protect your elbows: Driving blood into your muscles and heat into your joints helps prevent strain. You’ll continue supersetting…

You love your rest periods. Sometimes they’re the best part of a workout—those brief respites between sets of a hard lift that allow you to catch your breath, get a drink, and ogle women in stretchy pants. But while resting is an essential part of anaerobic exercise (like weight training), that doesn’t mean you should sit like a lump the entire time. There are several strategies you can use between sets that will help you get bigger, stronger, and leaner. Start using them now, and make your rest periods work for you! Get antagonistic ■ Whatever muscles you’re training, try stretching their antagonists—the muscles that oppose them—between sets. For example, if you’re working your back, which is all pulling muscles, you’ll stretch out your chest, which is used to push.…

Science has proven that eating a sensible amount of “good” (mono and polyunsaturated) fats, like those in avocados, nuts, and fish, can lower your risk of heart disease and stroke, while saturated fats — the kind doughnuts and chips are dripping with — can raise cholesterol and increase your risk of heart disease. But, a warning: Just five days of fat-bingeing — eating 55% of your daily calories in fat — can muck up your metabolism and open the door to disease, according to an American new Virginia Tech study. In it, healthy college-age guys ate a typical diet of 55% carbs, 15% protein, and 30% fat (11% of which was saturated fat) for a week, to normalise their diet and set a baseline; they then loaded up on super-high-fat…

When it comes to internet security questions like “What was the name of your first pet?” it’s easier to stick with the truth than to type in something random — like the name of your favourite Bolshevik dictator — then, months down the road, try to remember what you did. So, usually, “Spot” it is. Unfortunately, as Stalin himself might say: “You make very big mistake.” A new Google/Stanford analysis of hundreds of thousands of security questions found that most users’ answers are anything but secure: Many (“What’s your favourite colour?”) are too simple or have too few possible choices. Others (“Where were you born?”) may be known to acquaintances, or can be easily learned by rifling through e-mail you’ve left open, or doing simple research. And some may be…

Drunken party pics on your Facebook page. Idiotic tweets. A sloppy LinkedIn profile you asked your nephew to put together between bar gigs. A night in the slammer for letting a goat loose in the gym during “Matric 40 Days”. None of these look good to prospective bosses — and, trust me; they will look you up online. Believe it or not, 75% of recruiters are required (required!) to research a prospect on the web; what’s more, 70% of employers have nixed recruits based on what they’ve found there, a survey by cyber-reputation management company Reppler found. To stand out from the crowd — in only the best ways — and get the job you want, here’s how to dress up and clean up the online you. Firsts first: Look…

ASUS ROG Strix Scar 18 The Ultimate Performance Beast The ASUS ROG Strix Scar 18 is the ultimate performance beast, designed for gamers and creators who demand top-tier power, stunning visuals, and a display that brings everything to life. With its massive 18-inch screen, this laptop offers an immersive experience like no other, delivering incredible detail with a 2560 x 1600 resolution and a blazing-fast 240Hz refresh rate. Whether you’re conquering a competitive multiplayer game or working on resource-heavy creative projects, this machine handles it all without breaking a sweat. Powered by Intel’s latest Core i9 processors and paired with an NVIDIA GeForce RTX 3080 or 3090 GPU, the Strix Scar 18 delivers unmatched performance, running the latest AAA games at ultra settings while also excelling in demanding tasks like…

Indoor cycling hardly needs an introduction. While recent news suggests that high-energy boutique studios have reinvented the wheel, so to speak, every class still comes down to one very simple action: -riding a bike, hard. And what could be easier than that? Well, riding one that stays upright on its own and doesn’t go anywhere, for starters. If you’re new to group fitness, this is your safe place. There are no special moves here; it’s just you and the bike in your own personal pain cave—and, if you’re lucky, an instructor who can lead you out. “It’s simple,” says Josh Taylor, a veteran Spinning master instructor and former pro cyclist, “and it will give you an enormous calorie burn.” Ready to ride? Here’s your road map. How to Choose Your…

Any guy who’s ever watched pro boxing has, at some point, wanted to earn a boxer’s chiselled, powerful physique and test himself in the ring. But the only practical way to get that combination of full-body training—meaning bottom-up strength, speed, agility, and cardiovascular endurance—was to join a gym and commit yourself, Rocky-style, to a one-on-one trainer. Today, though, with the rising popularity of UFC and mixed martial arts, many black-belt-level gyms—boxing, MMA, jiu-jitsu, and Muay Thai (a badass ancestor of kickboxing) places—have expanded their offerings to include programs for the average Joe looking to develop a fighter’s raw fitness. And most of your standard gyms also offer classes in the basics. Here’s how to get a kickass workout without getting your ass kicked. How to Choose Your Class ◆ Most…

Bone in, bone out—who knew boning could be so confusing? So what’s the healthiest way to eat meat: bone or no bone? WILLI., YONKERS, NY Bone! “Cooking with the bone in has at least one advantage — besides the meat, you’ll also be eating the marrow in the bone cavity”, says The Paleo Diet author Loren Cordain, PhD, of Colorado State University USA. And this is a good thing because…? “About 70% of bone marrow’s calories are healthy monounsaturated fatty acids that can lower cholesterol and reduce the risk for heart disease”, says Cordain. And, she adds, while meat alone contains no vitamin A, which is needed for healthy vision, a strong immune system, and cell health, marrow’s packed with it. As for how the marrow actually gets into the…

Brought to you by ■ The fit guy faces a unique shopping conundrum when he’s tired and short on time: If he buys convenience foods, he’s going to sacrifice his health (and his abs). But if he buys healthy fare, he’ll have to give up half his evening to prepare it. If only healthy foods were sold that could be easily made into delicious meals… Well, theyare, ofcourse—youjusthave to recognise their potential. A store-bought rotisserie chicken is waiting to be transformed into a Tex-Mex salad; frozen waffles are ready to morph into a dessert-like breakfast delight. On your next shopping trip, pick up some graband-go items, go home and combine them with ingredients you already have, and transform mundane meals into scrumptious musclebuilding feasts. 1 Salmon Curry in a Hurry MAKES…