Innholdsfortegnelse for August 2015 i Men's Health South Africa

PERFECTION GUARANTEED All the resources and inspiration you need to take your body – and your life – to the pinnacle of achievement. FITNESS Fine-Tune Your Form Sure you can do 1 000 push-ups, but can you them properly? Our collection of tutorials – on everything from deadlifts to bench presses – will take your form from mediocre to magnificent. mh.co.za/perfect-form ONE-STOP SHOP Click Buy Now Enough with the aimless browsing. Everything you need to restock your man cave is right here at our Fitshop, from Men’s Health T-shirts to the famous Big Book of Exercises. fitshop.co.za/product-category/ mens-health SEX & WOMEN Less Text, More Sex Your phone is smarter than ever, but if you’re spending all your time at it, not her, you’re still making the same dumb mistakes. Hang…

I constantly replay bad or embarrassing memories in my head. TSHEPO, BUCCLEUCH At the risk of adding “that one time I wrote to Men’s Health” to your lousy-experience loop, this isn’t exactly typical behaviour. “Most of the time you should be able to reflect on the event and move on,” says Elizabeth Kensinger, a professor of psychology at Boston College. “It shouldn’t be the case that nearly everything reminds you of bad moments from the past.” The next time you find yourself running on the rumination wheel, grab a good friend’s ear and talk about how the memory makes you feel. Are you angry? Frustrated? Humiliated that you bared your soul to the biggest men’s magazine in the country? “Verbalising what we’re experiencing can sometimes help us control our emotions,…

COITUS RESURRECTUS The Problem Your relationship has hit the doldrums (“What new shows do you have on your external?”) and the passion has faded. The Fix Go on double dates with new friends. When you hang out with others, they often respond positively to you and your mate, says Dr Keith Welker, whose study appeared in the journal Personal Relationships. This can give you a fresh, appreciative view of your partner. Dates that promote conversation are best, he says. How Plastic Zaps Her Sex Drive Chemical romance? Forget it. Substances in household items may lower her libido, a University of Rochester study reports. Women with the most exposure to additives called phthalates were up to 2.6 times as likely to report low libido as those with the least. These chemicals…

HOLD YOUR TONGUE... You cleaned your plate. I’m impressed. My mom wears that fragrance. So who’s the hot girl in all your Tinder pics? EASY, LOVE DOCTOR You make it sound as if she’s been orgasmless all her life and only you can end the drought. You may think you’re being smooth and original. You’re not. Best to remain silent. –Greg Behrendt, stand-up comedian and co-author of It’s Just a F***ing Date I like to take my sweet time with everything. Everything. Really? I never would have guessed that you were a runner. My problem is I’m not picky enough. Yoga instructor? Score on the flexibility! LET HER STORY UNFOLD Say nothing about your online discoveries until she shares. Then it’s okay: “I saw your work. Nice about the Nobel.”…

Toons Teach You to Talk Animated series like The Simpsons have characters who excel at networking with friends, family and other characters. In Bob’s Burgers, Bob Belcher and his wife, Linda, constantly meet new people, which helps them learn more about themselves, Horan says. Just avoid oversharing; these shows tend to be gabby because they use dialogue to advance the plot. Reality TV Unites You According to the study data, reality TV has five times as many examples of teamwork and responsibility sharing as any other genre. Many of the shows analysed were competitions like The Amazing Race. Just remember that winning teams divide their efforts equitably. “Both partners need to be engaged,” Horan says, “so one person isn’t doing all the work.” Dramas Reduce Trauma If TV-as-couples-therapy is tiring…

She wants me to delete photos of my exes on Facebook. That’s extreme, right? GARETH Real question: is this a sign of other neurosis? If she’s generally insecure, backing down on this may substantiate her feelings. Then again, most women (and men) are a little insecure about exes in the beginning, until some trust and intimacy is built. You need to weigh up what’s worth more: backing up, deleting the album and publicly closing that chapter, or facing more potential fights as to why you can’t or won’t. After four months of dating a woman, my friend is now engaged. Can I tell him it’s a bad idea? LEE A bad idea is opening your mouth to say anything other than, “Congrats!” and “When are we celebrating?” You may think…

Workout 1: Kettlrbells 1 Kettlebell Swing Let’s start at the beginning. Squat down to pick up the kettlebell, and grip it so your thumb is pointing inwards and backwards, locked over your index finger. Pull the bell underneath you, allowing your knees to bend, but only as much as necessary to generate the required power to swing the bell. Using a hip drive, swing the bell up, where your arm should then bend, with your elbow facing upwards and thumb facing downwards, keeping the kettlebell close to your body. Pause at the top of the swing, then swing back with control back to the start. Breathe out when you’re in the bend motion of a swing, clean or snatch, and breath in when you’re lifting up – this will help…

Workout 4 : Core 1 Overhead Alternating Reverse Lunge With Side Bend Hold a pair of dumbbells over your shoulders, your feet shoulder-width apart. Step back with your right leg into a lunge, lean left, and return to the starting position. Do all your reps on your right leg and then repeat with your left leg, leaning right. REPS: 8 per leg 2 Feet-Elevated Dumbbell Alternating Chest Press Lie on a bench holding a pair of dumbbells at the sides of your chest, palms forward. Raise your legs so your hips and your knees are both bent at 90 degrees. Press the weight in your right hand straight up above your chest; then lower it. Repeat with the weight in your left hand. Continue alternating. REPS: 8 per arm "Exhale…

For any guy suffering the pain of a sports injury, applying ice is automatic. Big mistake, says veteran sports trainer Gary Reinl. In his new book, Iced! The Illusionary Treatment Option, Reinl argues that there’s no clinical evidence that icing helps. “It only delays inflammation or swell› ing,” he says. “Once tis› sues warm up again, the inflammatory pro› cess resumes and your body sends the correct amount of fluid to the damage site. And while icing can bring tempo› rary pain relief, numb› ing shuts off protective signals that alert you to harmful movement.” So what should you do? Listen to your pain and execute whatever limited movement it permits, suggests Reinl. This, he says, is the best way to ease swelling and trigger the release of myo› kines,…

Tension Headache Feels like . . . your skull is in a vise. Stress can cause brain chemicals to flatline, activating pain pathways, says Jessica Ailani, a headache specialist at Georgetown University. + TAKE A HIKE A 10-MINUTE WALK CAN BRING YOUR NEUROTRANSMITTERS BACK TO HEALTHY LEVELS, SAYS DR AILANI. Migraine Feels like . . . a stake in one side of your head. As with tension headaches, migraines tend to be triggered by a dip in brain chemicals. Light and noise increase the ache, says Dr Ailani. + DRINK UP FOLLOW TWO MYPRODOLS WITH GATORADE AND COFFEE, SAYS DR AILANI. HYDRATION AND CAFFEINE BOOST RELIEF. Sinus Pain Feels like . . . intense pressure in your cheeks and brow. When sinus cavities become inflamed, the mucus inside can’t drain,…

ONE-BOWL BEER BREAD Preheat oven to 190› and grease a loaf pan. In a large bowl, combine Barrett’s Ridge Beer Bread Mix with 330ml beer at room temperature. Stir the mixture until a stiff batter is formed. Scrape the dough into the pan and bake for 45 minutes, or until an inserted knife comes out clean. – Tayrene Mugridge, co-owner, Barrett’s Ridge Beer Bread, barrettsridge.com LOW-CARB PECAN BREAD Blend 2 Tbsp coconut flour, ¼ tsp salt, ½ tsp baking soda, 2 cups almond flour and ¼ cup flax meal for 30 seconds. Add 5 eggs, 1 Tbsp coconut oil and 1 Tbsp white-wine vinegar; blend for 30 more seconds, stir in the nuts. Pour batter into a greased pan and bake for 40 minutes. – Your Best Life: Quick &…

I CONSIDER MYSELF PARTICULARLY WELL QUALIFIED WHEN IT COMES TO BUYING STUFF. And when I say stuff, it’s usually things I don’t really need, but just want. Most guys I speak to know what I’m talking about. My obsession at the moment is outdoor gear. Considering the last time I went camping was on a Land Rover odyssey 10 years ago, let’s just say I have other obligations and priorities. Still, I’m currently looking at my dream cooler box (a Coleman steelbelt, in green) and the best torch available to man (the LED Lenser M7R v Fenix TK09). They’re awesome. I need them. The other issue is that I tend to stick within my brand comfort zone. From takkies to toothpaste, beer to coffee and even cars and jeans, I…

Sorry to burst your bubbles: fizzy drinks may raise your risk of liver cancer, according to a European Journal of Nutrition study. People who sipped six or more cooldrinks a week were 83% more likely to develop liver cancer than those who steer clear of the stuff, the authors found. They speculate that your liver may quickly absorb the sugars in carbonated drinks and convert them to fat, which in turn builds up in the organ and causes inflammation. As for the diet ones, each one you glug weekly could raise your cancer risk by 6%. So go with H2O – or if that’s a shock to your fizzy-ology, reach for some flavoured sparkling water.…

CANCER LIKES YOUR TYPE When is an A an F? When a man’s blood type increases his cancer risk. A study recently published in BMC Medicine found that people with blood type A, AB or B were 55% more likely to develop stomach cancer than those with type O. Study author Dr Arash Etemadi explains that people with non-O blood types tend to have a different inflammatory response to the stomach bug H. pylori, resulting in an increased risk of stomach cancer. Fight back with fitness: research also shows that moderate exercise can slash your risk of the disease in half. SKIP THE STONES REUNION Rock may beat scissors, but coffee beats rock. Caffeine may help protect you from kidney stones, a recent Italian study concludes. People who reported downing…

1/ AUDI S1 QUATTRO Audi’s brand new, 2-litre turbocharged tiger is a proper sports car, ferocious off the leash but decent in town too. It harks back to the days when mad people put big engines in tiny cars for maximum fun. It’s the spiritual successor to the original 1960s Mini Cooper and the 1970s Golf GTI. Miles of smiles, as the cliché goes. 0-100km/hr: 5.8sec, 170kW, 370Nm, R452 500 2/ JAGUAR XE 2.0 R-SPORT Forget the 3-Series and the C-Class, this soon-to-be-launched, small Jaguar is full of race engineering and an excellent alternative to the usual repmobiles. The new 2-litre petrol engine is brilliant, as is the ride and interior. 0-100km/hr: 7.8secs, 180kW, 430Nm, R450 000 (est) 3/ JEEP RENEGADE TRAILHAWK At last there’s a new Jeep, and it’s…

Now, with this easy-to-follow diet, you can become part of the Belly Off! Club and learn these proven secrets to fast and permanent weight loss. There are no restrictive diets, kilojoule-counters, cardboard-like meals or extreme workouts. Just the proven techniques that men just like you have used, backed up with cutting-edge science and the latest clinical research. Go to fitshop.co.za and click on MEN’S HEALTH…

01 The best time to check is during or right after a warm bath or shower, when the skin of the scrotum is relaxed. 02 Hold your scrotum in the palm of your hand, and use your digits to examine each testicle. Feel for lumps and anything unusual. 03 A normal testicle should feel smooth and firm (but not hard). The epididymis feels like a soft tube. Lumps on it are common. 04 Most lumps aren’t cancer. But it’s very important you have anything unusual checked by your doctor ASAP.…

Workout 2: Calisthenics 1 Push-Ups “Push-ups are great for building up your chest and triceps, but make sure to engage the glutes and abs for proper activation of the core.” You heard the man. Your hands should be directly under your shoulders. While lowering down, squeeze the shoulder blades back and down, keeping your elbows tucked in. Aim for 3 to 5 sets of 20 to 50 reps. Stop once good form is lost. BEGINNER: Start on your knees. Your heels should be placed near the glutes, with glutes squeezed and abs drawn in. Aim for 2 to 3 sets of 10 to 20 reps. ADVANCED: Explosive clap push-ups. Do 3 sets of 10 to 15 reps. 2 Pull-Ups From a dead hang on a bar with an overhand, shoulder-width…

AVG HEART RATE AVG % OF MAX HEART RATE SUSTAINED AVG EXERTION LEVEL (% OF VO2 MAX) TOTAL EXERCISE TIME KILOJOULES BURNED PER MINUTE TOTAL KJs BURNED Hurricanes and CrossFit workouts have one thing in common: some of the most brutal ones are named after women. When scientists at Kennesaw State University studied Cindy, one of the fitness brand’s benchmark timed workouts, they found that doing total-body moves against the clock can burn 1 100 kilojoules in just 20 minutes. As the figures to the right reveal, that’s nearly as many as you’d burn during a more typical half-hour gym session. SWEAT WITH CINDY Set a timer on your watch or phone for 20 minutes. Do 5 pull-ups, 10 push-ups, and 15 squats, in that order. That’s 1 round. Do…

I can at least double my body weight for reps.I can perform several consecutive muscle-ups.And yes, I most definitely do even lift,bro.But right now,I’m having severe difficulty lying on my back and straightening my legs while holding a small foam block between myheels.If one of those activities strikes you as comically incongruent,then that’s the point :deadlifting and muscle-up sare manly,Pilates is…not. Although it sounds about as progressive as Sir Tim Hunt’s views on women in lab coats, the exercise world is largely divided along gender lines – ones you probably adhere to, subconsciously or otherwise. According to data from UK survey company Gymetrix, while cardio machine use is evenly distributed between the sexes, only 7%of those on the free weights at any given time are female. And you won’t find…

EASE YOUR ACHES WITHOUT FILLING UP WITH A LOAD OF SYNTHETIC PAIN REMEDIES 1/ Curcumin Thailand researchers found that 1 500mg taken daily for four weeks can relieve knee pain from osteoarthritis just as well as 1 200 mg of ibuprofen does. 2/ Acupuncture Find a certified jabber at integrativemedicine.co.za, and tell ’em that targeting the “Ting” and “Gathering” points offers maximum relief, a UC San Diego study found. 3/ Arnica Scientists in Australia found that topical gels made with this European flowering plant can ease postworkout pain for up to three days after exercise. 4/ Water Even mild dehydration can lower your pain threshold, say researchers in Japan. If you wake up really thirsty in the a.m., you’re low on H2O. –JULIE STEWART…

Sleep disturbance is usually situational and transient. If it’s chronic, it’s either a matter of poor sleep hygiene or a symptom of an underlying medical problem. Sleeping pills can’t help in either of those cases. They can, however, create new problems. Most over-the-counter types are based on compounds that degrade your performance the next day and can cause you to have difficulty urinating, constipation, tooth decay and erectile dysfunction, among other things. And with prescription sleep aids, there are even reports of people engaging in dangerous activities in their sleep – such as driving – under the influence of those meds. With long-term use, any sleep aid, whether it’s physiologically addictive or not, can cause a behavioral dependency that can turn you into a chronic insomniac. Bottom line: avoid these…

1/ Sauté five or six large salt-and-pepper prawns and tuck them into a washed leaf of cos lettuce. Top with a handful of bean sprouts, a scattering of thinly chopped spring onions, a squiggle of chilli sauce and a quick shake of toasted sesame seeds. 2/ Toast a split English muffin and top each half with tomato, a layer of smoked salmon, one sunny-side-up egg and chopped fresh dill. 3/ Make the ultimate fish fillet sandwich: add 1 blackened yellowtail fillet to a sub roll, top with mayo, thinly sliced red cabbage, alfalfa sprouts and fresh coriander leaves. 4/ Stuff chunky peanut butter, crispy bacon, honey, and a shake or two of red-pepper flakes between two thin slices of toasted wheat bread. 5/ Mix a can salmon with 1 Tbsp…

SMART CASUAL Ace this easily doable dress code with two key colours: navy and khaki. There’s a reason why Italian men make those shades a part of their daily uniform. A jersey-and-chinos combo will work as well in the office as it does at the bar. With this look, it’s up to you. DOUBLE-BREASTED JERSEY R499 X&O AT YDE PRINTED V-NECK T-SHIRT R349 GUESS AVIATORS R300 RIVER ISLAND RUBBER-STRAP WATCH R149 COTTON ON LEATHER BELT R459 ZARA CHINOS R499 TRAFFIC AT SPREE STREET SAVVY Wearing a printed T-shirt under a hoodie is still a good, simple way to dress up. The thin cotton blend on this hoodie manages to keep you warm without making you look like the Oros Man. And if you need to switch things up for somewhere…

Do cold-pressed juices count as part of the daily recommended dose of fruit and veg? LIAM, AMANZIMTOTI Once the drink of choice for trend-aware sipsters and ladies who lunge, green juices have cemented their place in the mainstream with an entire industry built on the promise of liquid panacea. And while it’s true that you can get a bunch of your RDAs from juice, it takes more than popping a bottle or two to rack them up – and a juice-centric diet is not something MH prescribes. Though cold pressing preserves more nutrients than other juicing methods, it still removes the all-important fibre, which you require in order to put a cap on blood-sugar spikes (the bit you should really be worried about). Fibre is what stops your liver from…

YOUR SOFT SIDE MAY BE MAKING YOU FAT You’re a supportive guy, sure, but your empathy may mean you’re taking on too much emotional baggage. In a German study, 40% of people who saw their partners in trying situations experienced a spike in cortisol, a stress hormone. This “empathetic stress” triggers a fight-or-flight response and the resulting deluge of cortisol can raise your risk of heart disease, insomnia and weight gain. A healthier move: provide positive support without getting angry or upset on her behalf. How Gnawing Worry Shortens Your Life Keep calm and carry on for a longer life: chronic stress can raise your odds of having a stroke in the next decade, according to new research from the University of Minnesota. For every single-point increase in test scores…

The Three Passes Circuit WESTERN CAPE Great day out. From the N1 and Worcester, take the R43 and R46 up Mitchell’s Pass to Ceres, then the R303 up Gydo Pass into the high Koue Bokkeveld. Keep going for 60km, after which the road becomes dirt. Head over the Middelburg Pass to Citrusdal and on the N7 back to Cape Town. Epic views, great roads. Time: 4.5 hours TIP Stop at Kardosie on the N7 on the way back for lunch and the best droewors in the entire Western Cape. The Widowmaker MPUMALANGA So named because the bikers love this road’s sweeping curves and get a little carried away, sometimes literally. You take it out of Graskop, up the R532 past God’s Window to the Abel Erasmus Pass. Long, wide, well…

JONATHAN BOYNTON-LEE Presenter CKOne by Calvin Klein “I bought it to impress a date. It smells fresh and It’s a modern classic that’ll never age. The date went really well, so I guess you could call it a great investment.” SIV NGESI Actor Invictus by Paco Robanne “It smells like you just stepped out of a shower and gives you a sense of confidence and natural elegance. I still use it and it always turns heads.” JIMMY NEVIS Musician Dolce and Gabanna Light Blue “My parents bought me a bottle on my 16th birthday. It was the first expensive scent I ever owned and is still my go-to fragrance to this day.”…

Workout 3 : Weightlifting 1 Power Squat “This is my favourite squat, because more muscles are recruited to execute the lift than any other squat. Plus, you can handle more weight in this position – which, in my opinion, should be everyone’s long-term goal.” Let’s do it. Use a normal squat stance, but focus on positioning the bar lower down on the traps and your feet outside of hip-width apart. The squat starts with the hips pushing back and knees driving out, chest staying up and back kept tight. Make sure you drop below parallel in the squat. TECHNICAL DIFFICULTY: 6 out of 10 2 Hang Power Snatch Grip the barbell in a wide snatch-grip position, and lift it up so that you start with the bar positioned over your…

Everyone says it’s so easy. It’s not. The media peddles gimmicks and tricks that promise six-packs in minutes, and yes, there are personal trainers that should be sent back to school. The good news is that we’re here to help. There’s no bro science or shortcuts on these pages. You put in the sweat, we’ll bring the science. Stick with us, and you’ll skip past injuries – to you and your wallet – and you’ll build the best body you’ve ever had. BUILDING A BIGGER BRAND BEST NEW INDEPENDENT GYM/ OFF THE GRID ATHLETIC This gym isn’t brand new – but it’s time it got its due. Owned by Lil Bianchi, this Umhlanga-based gym is all about creating strength using proven tactics and a stubborn avoidance of anything gimmicky or…

Red Meat “Men typically overeat meat. Women are more likely to eat plant proteins (beans, lentils, nuts and seeds and soy), which means they get more fibre, vitamins, minerals and phytonutrients.” Green veg “Men tend to stick to a narrower range of meals and foods. Women are more adventurous: they’ll try, say, lots of different vegetables, whereas men are content with just broccoli.” Pink shakes “There’s no real difference in dietary requirements for the sexes, or between ‘muscle-building’ protein shakes for men and ‘toning’ ones for women. It’s basically just marketing.” 90+THE PERCENTAGE OF CLASS MEMBERS THAT GYMETRIX ESTIMATES ARE FEMALE…

IF THIS HURTS BARBELL SQUAT DO THIS REAR-FOOT-ELEVATED GOBLET SPLIT SQUAT Propping up your rear foot makes it easier to keep an upright torso, reducing stress on your spine, while holding a weight loads your front leg as much as possible. IF THIS HURTS DEADLIFT DO THIS SHOULDERS-ELEVATED BARBELL HIP THRUST Most men lack the hip mobility to execute a deadlift properly. Hip thrusts teach you to hinge at your hips without rounding your back, which prevents injury. IF THIS HURTS SHOULDER PRESS DO THIS ANGLED-BAR SHOULDER PRESS It’s done at an angle, not overhead, so the angled press (with the barbell’s end wedged in a corner) requires less shoulder mobility and puts less stress on your joints. IF THIS HURTS BENCHPRESS DO THIS ELEVATED-FEET CLOSE-HANDS PUSH-UP Raising your feet…

Certain bedroom activities are better if you leave the lights on and make lots of noise. Not sleep, though. In fact, just a little moonlight or a distant car alarm can wake you enough to disrupt your shuteye, but not enough for you to remember, says Michael Breus, a clinical psychologist with the American Board of Sleep Medicine. Instead of burying your head under a pillow, slip on an eye mask and pop in a pair of earplugs. Researchers in France found that when patients in a busy recovery room were masked and plugged, they scored about 30% higher on sleep quality. “If you want to sleep better, you need the right equipment,” says Breus. Start with a the Dream Essentials Sweet Dreams Lightweight Contoured Sleep Mask (R702, wantitall.co.za). It…

BACON AND AVO WITH FENNEL ON CIABATTA Mash an avocado in a bowl and season with a little salt and pepper. Cut the ciabatta in half and lightly toast the insides. Brush one side with Kewpie Japanese Mayonnaise and the other with good quality Dijon mustard. Fry 50g bacon until crispy, and place on the bread. Spread a layer of mashed avocado directly onto the bacon, sprinkle with 1 Tbsp sundried tomatoes and top with a thinly sliced, fresh fennel bulb. Place the other piece of bread on top and press down. Cut in half and enjoy with a cold one. – Richard Bosman, Bacon On Bree, Cape Town FRESH CRAYFISH ROLL WITH BROWN BUTTER VINAIGRETTE For the sauce, heat a stick of butter in a pan on medium, whisking…

When it comes to coats and jackets, individual style is just as important as fit and function. Go for something ill-fitting and you’re doing your body a disservice. Here are four for any time, and any place. 01 Duffle Jacket What It Says About You Your post-5pm style is just as on point as your office style. Good enough to wear with jeans and boots. DUFFLE COAT R2 500 COUNTRY ROAD CARDIGAN R2 095 GANT POLKA-DOT SHIRT R700 KINGSLEY HEATH LEATHER-STRAP WATCH R3 999 CITIZEN AT CJR LEATHER BELT R600 KINGSLEY HEATH SLIM-FIT JEANS R800 GAP AT STUTTAFORDS SUEDE SHOES R1 495 SDM AT SPITZ Where to Wear It In a sea of double-breasted pea coats, you’ll stand out in your duffle. Especially if it has toggle buttons and loops.…

THE AVERAGE GUY 12 Number of party nights the average guy has in him every year 3 IN 4 Number of men who’d give up one of those tequila-soaked bashes to chill over a burger and brews 16 Percentage of guys who’ve slowed their roll by playing in a bowling league 9 Percentage of men who don’t even want to know how many hours they waste on a fantasy league 19 Percentage who’d rather fill their time with a “real” sport. Badminton, anyone? 18 Percentage of men who enjoy spending their free minutes digging into a fantasy novel 19 Percentage of those men who feel secretly guilty that they’re not reading Hemingway instead 15 Percentage of men who have the geek gear to spend their free time stargazing 3 IN…