Innholdsfortegnelse for July 2015 i Men's Health South Africa

TRANSFORM YOURSELF! You have a choice: remain the same or improve your life forever. We recommend the second option... and we highly recommend you start here 12 WEEKS TO RIPPED The MH Staff Challenge Back in February, six of us threw ourselves into the deep-end of the toughest disciplines on the planet. We sweated, we hurt – and we blogged... BOXING Thomas made some new friends, like skipping, punching bags and pain blog.mh.co.za/author/thomas-okes FUNCTIONAL FITNESS From jumping squats to lifting like a pro, Frank did it all to get seriously buff blog.mh.co.za/author/frank-hermus WEIGHT-LIFTING Downing protein shakes and pumping iron turned Buntu’s life around blog.mh.co.za/author/buntu-ngcuka BRAZILIAN JIU-JITSU Bruised ribs, cranked elbows and cross-collar chokes – just another day in Charlie’s intense training regime blog.mh.co.za/author/charles-human GET FIT FAST…

Oil Pulling The Claim Swishing a tablespoon of coconut oil, sesame oil or sunflower oil around your mouth each day will pull away plaque buildup and help prevent gingivitis. The Reality Guys in India have relied on this kitchen-cupboard cure for thousands of years. Finally, in 2009, researchers put it to the test: a study in the Indian Journal of Dental Research showed that when people swished with sesame oil for a minute a day for 10 days, their gingivitis symptoms were reduced as effectively as if they’d rinsed with a chlorhexidine mouthwash, the typical treatment. Think of oil as a magnet for microbes, says Dr Lyla Blake-Gumbs, a staff physician and assistant professor of integrative medicine at the Cleveland Lerner College of Medicine in Ohio. Oral bacteria contain fats…

The 3-Cup Fix Go ahead and order that double flat white. Coffee may reduce your risk of liver problems, according to a new study from the National Cancer Institute. People who reported drinking at least three cups of coffee a day (regular or decaffeinated) were 31% less likely to have high levels of an enzyme that can indicate liver disease. The study authors believe several compounds found in coffee, including anti-inflammatory substances called diterpenes, may help promote liver health. RACK UP ROUGHAGE The Incredible Bulk is coming to your rescue. A 2014 Korean study found that, on average, men who ate the most fibre were 27% less likely to die over 11 years than men who ate the least. As you digest fibre, it forms short-chain fatty acids that fight…

LED LENSER P7.2 TORCH With 320 lumen, 50 hours burning life and a shine distance of 260m, this is a serious investment. R699, capeunionmart.co.za ENERGIZER LED HEADLAMP Perfect for camping, or just finding your candles, it has six LED lights, including a red one. R275, capeunionmart.co.za capeunionmart.co.za LEISURE QUIP LED LANTERN Light up your tent or lounge alike with this 180-lumen lantern, which has a dimmer when you need to save power. R135, takealot.com EPROOF SPLASHFLASH WATERPROOF TORCH For more dangerous outdoor activities, this white LED torch is unbreakable, thanks to its ABS housing. R150, capeunionmart.co.za REMOTE BRIGHT LIGHT Switch it on from anywhere in your house by pressing the button on the remote when loadshedding hits. R149, takealot.com…

You hop out of bed to grab a hot shower when you hear a chilling sound: your wife or kid beat you to it. Now most of the hot water will be gone. Jump in too soon and you’ll end up soapy, shivering and swearing. You’ve just got to wait. But for how long? To find out, use the equation to the right. Plug in how long you want to shower and how much hot water might be left. For this second stat, check your geyser’s capacity (listed on its side). Then see the chart below to find your tank’s total available minutes of hot water, and subtract how long the last person hogged it. Say your geyser is 100 litres. If the previous shower lasted 15 minutes, you’re looking…

1 West Coast Sour WHAT YOU’LL NEED 30ML JACK DANIEL'S TENNESSEE HONEY 15ML FRESH LEMON JUICE 15ML SUGAR SYRUP 60ML APPLE JUICE 3 DASHES OF ANGOSTURA BITTERS HOW TO MAKE IT 1/ Shake all ingredients with ice in a shaker. 2/Strain over crushed ice in a tumbler glass. 3/ Garnish with a clapped mint sprig and zest of a lemon peel. Serve in a highball glass. 2 The Cannonball WHAT YOU’LL NEED 25ML LONGMORN 16-YEAR-OLD SINGLE SPEYSIDE MALT SCOTCH WHISKY 25ML APEROL 25ML PORT WINE HOW TO MAKE IT 1/ Place all ingredients in a beaker with good quality ice and let stand for 1 minute to allowing for dilution. 2/ Transfer liquid into a tumbler glass filled with fresh ice. 3/ Garnish with the zest of an orange. Serve…

How do I avoid irritating ingrown hairs? MANDLA, GAUTENG If you come across a razor that gives “the closest shave possible”, run in the opposite direction. Yes, it’ll lift your whiskers up from beneath the skin, making them easier to trim, but if you have coarse and curly hair, it will also cause them to curve toward your skin as they grow back, increasing their chances of being trapped underneath. Rather go for fewer blades. We like Gillette Mach 3 Sensitive Razor R65, Clicks Any advice on dealing with huge pores around my nose? CHRIS, DURBAN Enlarged pores are most often caused by a combination of sun damage and long-term excess oil production, says dermatologist Sonette Donker. “When dead cells and oil builds up in the pilosebaceous unit, you will…

The Principle What colour is snow? What colour are clouds? What colour is cream? What colour are polar bears? What do cows drink? “If you said ‘milk’ instead of ‘water,’ you were primed to choose something white,” says neuroscientist Dr Susana Martinez-Conde. Magicians use priming with words or actions to set up tricks. They’ll hold out a handful of change, and pick up and show one coin. “By performing the action, I’m getting the audience to drop its guard,” says illusionist Jonathan Levit. “The next action – pretending to pick up a coin but using sleight of hand – looks the same. But the coin is gone.” How to Use It When it’s time for someone to buy the next round, prime your buddy to pay by using words like…

THE BODYWEIGHT FLAB STRIPPER Getting started is the hardest part – so we’ve kindly robbed you of excuses. This first 10min workout, from master-level PT Ray Klerck, needs no kit. Studies published in Medicine & Science in Sports & Exercise show that bodyweight training matches gym-based exercise for burning kilojoules and building muscle. You just have to go hard. Your time starts now. MUSCLES USED: FULL BODY WORKOUT TIME: 10 MIN TOTAL CIRCUITS: 9 TRAINING LEVEL: EASY CIRCUIT 1: REPEAT x4 01/ EXTREME-INCLINE PUSH-UP 12 REPS Don’t let the radical name put you off – this is an easy way to get the blood pumping to your upper body. Pop your feet on a bench or chair, then place your hands shoulder-width apart on the floor, elbows straight. Point your…

THE BELLY OFF! CLUB AGE 26 LOCATION Milnerton OCCUPATION Sales Executive HEIGHT 1.84m WEIGHT BEFORE/AFTER 122kg / 92kg TIME TO GOAL 6 months THE GAIN I played rugby for many years, including three years of junior rugby for The Sharks. It kept me fit, strong and lean (as lean as a front ranker can be). I moved to Cape Town to continue my rugby career, but unfortunately I tore my ACL ligament in a game and my career was over. I didn’t play for 2 years and managed to balloon up to 122kg. THE CHANGE Rugby was over... Now what? I started to enjoy the finer things in life. I wasn’t training 5 to 6 times a week anymore and the weight piled on. One day I was wondering why…

DO I NEED A LOT OF CUSHIONING? Heel and forefoot cushioning determines ground feel. Test a range of shoes to find your sweet spot. SHOULD I TRY “NO-DROP” SHOES? Footwear that has no differential in height from heel to forefoot is best suited to a more efficient runner. HOW LONG HAS THIS MODEL EXISTED? Shoes that are in at least their third update deliver a proven combo of comfort, value and performance. WHAT’S THE BENEFIT OF A WOVEN UPPER? Comfort! Still, it’s smart to test the fit of your footwear by running on a treadmill. (A good store will have one.) AM I STRONG ENOUGH FOR MINIMAL SHOES? Can you pull off a perfect single-leg squat? If not, then you lack the core and hip strength to safely run in…

I got a bit aroused by a mannequin in La Senza. PAUL, CULLINAN Unless you’re bidding on Bidorbuy for that hunk of plastic, your reaction is normal. Mannequins are meant to display lingerie in the most titillating way possible and make you imagine ripping it off your girlfriend’s body. And it works! Research shows that we spend freely when we’re aroused. So you’re not a perv, but you might be a sucker if you reach for your wallet. I’m 25, but I want to have sex only with women who are twice my age. ADRIAN, FRANSCHHOEK Unusual? Well, yes. Perverted? Not quite. Liking older women isn’t wrong; lots of men enjoy “age discrepant” relationships. What matters is how you feel about your attraction to them, so ask yourself if it…

FEW HOURS IN, AND THE DATE IS GOING WELL. SHE’S FIRING OFF SEDUCTION CUES WITH HER sidelong looks and hair flips, laughing at all your jokes – even the corny ones! Before you know it, you’re inviting her to come back to your place. She accepts with a sly smile. And that, my friend, is when things can go terribly wrong. Because depending on what lies behind your front door, you could go from stud to dud in seconds. “Your home is like your clothing; it’s a symbol of who you are,” says Toby Israel, the author of Some Place Like Home. “If you want it to attract a partner, it should reflect your best self.” To figure out what she’s looking for when she enters your abode, we polled…

1 / Look outside your window. How many trees do you see? A I’M LIKE A HOBBIT IN THE SHIRE (+0) B LOOK, IT’S NO KRUGER PARK, BUT I CAN STILL SEE 5 TO 15 (+1) C MAYBE 4? BUT ONE MIGHT BE A CELLPHONE TOWER (+2) Lush tree coverage may quell anxiety and stress, say researchers at the Medical College of Wisconsin. The reason: foliage filters air pollution, reduces noise and may promote relaxation. Head to your local nursery for a species that will thrive in your yard, or bring the outdoors in: nature photography can help you recover from stress too, a University of Rochester study found. 2 / How far do you have to go to reach the closest watering hole? A I DON’T KNOW, DIDN’T CLOCK…

SO THIS MONTH I WANT TO TALK ABOUT COMMITMENT... *room empties*. Commitment is not a subject you’ll catch many guys chatting about seriously over a beer. We’ll talk loosely about “sticking it out”, “making it happen” or even “staying the course” and nod in silent agreement. In guy circles, questions of commitment usually concern two topics: relationships (“So, c’mon, when are you guys hooking up/moving in together/tying the knot?”), or some kind of physical endeavour (“You’re still on for gym in the morning/that half-marathon/our Impi team, right?”). Mostly, commitment to your job, family, mates and chosen sports team is taken as a given. Commitment has gathered a reputation for being a spoiler, often reminding us of a truth we’re not ready to acknowledge. I never doubted my commitment to the…

Breathing in some dude’s BO is bad enough, but new evidence from Portugal shows that your gym may be swarming with sickening air pollutants. Researchers found that 82% of the fitness centres tested had elevated levels of volatile organic compounds, which can cause upper respiratory irritation and cancer – including formaldehyde. The combination of an enclosed space and heavy breathing means there’s less clean air available to dilute indoor pollutants, says study author Carla Ramos. So take a sniff: unless you detect a stale or chemical smell, your gym is probably fine. Still worried? Don’t go during group classes or when the cleaning crew is at work – that’s when the air quality is at its worst, says Ramos.…

Alcohol is like fat: it carries flavour. Typically, the higher the drink’s alcohol content (proof), the stronger the flavour. That’s especially true of caskstrength whiskies, which are not watered down at all and can be over 100 proof. (But if the potable is too potent, the alcohol content can mask some of the more subtle flavours. That’s where water can help put out the fire. Incorporating just a little H2O mellows the burn while setting free more of these nuanced notes, such as fruits, nuts and spices. Here’s your strategy: first, take a sip of the whisky and see how you like it straight. Does it remind you of rubbing alcohol? If so, then go ahead and add a drop or two of water at a time and see where…

THE BEST THINGS ABOUT 2015 (SO FAR) To Pimp a Butterfly Whether you’re a dedicated hip-hop head or prefer sokkie treffers, you can’t deny there’s a bit of a buzz around Kendrick Lamar these days. Part jazz, part funk, part hip-hop, part spoken word, this album is a solid body of work, and one of the year’s best offerings. Beat that, Macklemore. Mortal Kombat X Everyone loves a good fighting game, the bloodier the better. This one, now up to its tenth instalment, tops the pops on that front. There’s a ton of downloadable content, including a pass that lets you change your character’s appearance, among other things. Plus, there are Android and iOS versions, so you can take your hellspawn with you wherever you go. Trevor Noah It’s been…

My wife hates that I’m an early riser on weekends. But do we really have to cuddle all morning long? JUSTIN No, but don’t kill her buzzzz. Sleeping in is one of life’s little pleasures and you’re being a dick. Let her indulge without feeling judged at least one morning a weekend. If you have to get up, sneak out of the bedroom, then come back at with coffee and wake her gently with some lazy snuggles. She’ll love it, and before you know it, you may have moved on to other bed-based activities... I saw a nude selfie on my girlfriend’s phone. Is there a problem here? ERIC Maybe. But the fit-girl culture that’s trending right now encourages women to take pics to record their body transformations. These are…

IRENE IS, AT HEART, A COLLECTOR. HAVING GATHERED ALL HER FAVOURITE elements from the training methods she’s tried (team sports, CrossFit, personal training, spinning, bodyweight work, athletics, you name it), she’s mixed them all into a single functional training brand: wearebold.co.za. “Our workouts always vary and are constantly challenging. On some days you might find yourself doing box jumps, pull-ups and kettlebell swings – and hill sprints, rope climbs or handstands the next day. We train both indoors and outdoors and the most important factor, which will never change, is we have a lot of fun,” says Irene. SHE SAYS FORM OVER LOAD It’s a rule that Irene lives by, and a lesson that she constantly teaches her clients (especially the guys). “I should print T-shirts with that line, men…

Detonate Your Strength Gains Use these three explosive exercises to become more powerful and to build better functional fitness. 1. SEATED BOX JUMP Get two boxes, one higher than the other. Start in a seated position, and, using momentum by swinging your arms, jump up onto the higher box. Land with bended knees and as softly as possible. Aim to jump higher each time. 2. CLAP PUSH-UPS. Get into a normal push-up position, but after lowering yourself to the ground (keeping your elbows tucked in), once your chest touches the ground, push up explosively off the floor and clap your hands at the top of the movement (while in mid-air). Increase the rep range as you get stronger. 3. BROAD JUMP Stand with your feet shoulder-width apart, and after swinging…

PRESCRIPTION ROLL-ON With three times the sweat-stopping metallic salt as OTC antiperspirants, prescription-strength options may dry you up, says Dr Mark Ferguson, a hyperhidrosis specialist at the University of Chicago Medicine. SHOCK THERAPY You place your hands or feet in a pan of water while a device passes a mild electric current through it for about 20 minutes. Scientists aren’t exactly sure why it works, but three zaps a week can help you sweat less. BOTOX SHOTS The neurotoxin injections that smooth wrinkles can also block the nerve signals that stimulate sweat. But you may need booster shots: in a French study, first-time users saw sweat return after 4½ months. ANTI-SWEAT PILLS Anecdotal evidence suggests that anticholinergics, drugs that block your body’s sweat trigger, can work. The problem? Side effects,…

First-Timers’ Club An entry-level watch can last you a long time, so choose one with a classic, minimal look. “Go for a stainless steel or leather strap, and a black or white face,” says Steven Leed, co-president of Royal Jewellers in the US. It’ll age well and go with anything, casual or smart. Water resistance is also key: “Air temperature changes can be harmful if the inside fogs up”. Cartier not quite in your budget? These options will set you right without setting you back. WAKEFIELD WATCH R2 999 FOSSIL ACCESSORIES SOUTH AFRICA If it’s a classic masculine look you’re after, this is the watch for you. Inspired by elements of racing and sport, with a perforated leather strap and bright blue accents, the watch is also water-resistant up to…

GIVE HER CONTROL She'll relax it she sees you're not going to pressure her. As you invite her in, casually say, 'I'll call an Uber anytime you want to go home," says Rachel Greenwald, author of Have Him at Hello. Put the decision in her hands, and she's more likely to stay. SHOW HER AROUND THE PAD But breeze past the bedroom - a little mystery is good, says Greenwald. And if your apartment is too small for a proper walk-through, point out artwork or a souvenir with a story to keep the conversation interesting while she cozies up to your home. HEAD TO THE BEDROOM If it's going well, take her by the hand and lead the way.'Women like a man who takes charge; Greenwald says. And as you…

THE FAT MAN IS WEARING VERY LITTLE OTHER than full-body tattoos, a gimp mask and a leather harness. MasterChef this most emphatically ain’t. I’ve no idea why Canadian chef Matty Matheson – for it is he – feels the need to strip off and perv up to show us how to make doughnuts. At least, other than his apparent conviction that it makes him look like a culinary mensch; a pan-wielding bro; a real food dude. This performance comes courtesy of Munchies, a new food site from the knowingly edgy people over at Vice, also responsible for a show called “Fuck, That’s Delicious”, from another corpulent chap, rapper Action Bronson. His shtick consists of inhaling hotdogs almost whole and eating “46 000 courses” at Noma, “f**kin’ stoned out of my…

A man doesn’t need a truckload of clothes, but his sartorial choices should be as precise as the stitching on a custom suit. V-neck or shawl-collar? Dark denim or coloured chinos? Use this guide to look your best at all times. Adventure 01 Quilted Jacket If your morning routine involves commuting, or a night out is on the agenda, wear it with a pair of jeans and sneakers or, in the office, over a shirt and lightweight cardigan. 02 Checked Shirt Light fabrics are better for layering, as they won’t make you look bulky. Brushed cotton shirts are thicker and suited to outerwear. You want it to have an aged, worn-in look. 03 Cargo Pants Keep these aside for casual weekends. This pair won’t tear easily, thanks to their rip-stop…

HOW IT WORKS These moves are split into groups, called supersets or trisets. Do all the reps, then go straight to the next move without stopping. Rest for 90sec between supersets, then repeat YOUR PLAN DO THIS MONDAYS & THURSDAYS TAKES 45 MINUTES LEVEL MEDIUM MUSCLES WORKED SUPERSET 1A BODYWEIGHT DIP 3 SETS OF 10, 8, THEN 6 REPS Start your first superset on the rings (or the bars of a dip station if you’re less gymnastically inclined). With palms facing in and arms straight (A), slowly lower until your elbows are bent at right angles (B). Drive back up and repeat. Don’t pause at the top or bottom; keep your shoulders in constant motion. 1B SINGLE-ARM CABLE PULL 3 SETS OF 12,10, THEN 8 REPSEACH SIDE Clip a handle…

HOW IT WORKS This is a timed circuit. Do 50sec work with 10sec rest on each move. Do all six then take 30sec total rest before going again. Your aim is to do six circuits in total YOUR PLAN DO THIS TUESDAYS & FRIDAYS TAKES 39 MINUTES LEVEL MEDIUM MUSCLES WORKED 01 KETTLEBELL SWING 50sec Start your day with Russian iron. With the kettlebell ½m in front of you, bend your knees to lean forward, grab the weight with both hands and, keeping your back flat, let it drop between your legs (A). Drive your hips forward and swing the bell to shoulder-level with your arms straight (B). Allow the weight to fall back into the next swing. 02 RENEGADE ROW 50sec Let’s switch the focus to your upper body.…

I occasionally have flakes. Do I need to use dandruff shampoo forever? BRADLEY, RONDEBOSCH Sadly, you can’t brush this off. Head shedding is a chronic condition caused by the buildup of yeast around the base of your follicles, says professor of dermatology Nicole Rogers. But while dandruff can’t be cured, it can be controlled. You’ll need to reserve a space in your shower for suds containing zinc pyrithione or selenium sulfide – when used daily and left in for at least five minutes, they can stop a good portion of collar snow in about a month. You can switch back to regular shampoo as long as you continue to rotate in the dandruff-control stuff a few times a week. And rinse thoroughly: leftover residue can create a feeding ground for…

Is Your Workout Wasted? When researchers at Pennsylvania State University in the US had study participants log their workouts and alcohol consumption, they discovered that people tend to increase their drinking on days when they’re more active. Some people may exercise to counter kilojoules from alcohol or use booze to reward hard work, the scientists speculate. But “alcohol can decrease post-workout muscle-building signals,” warns Dr Mike Roussell. “Make your first round a protein shake; that can lessen the impact.” LESS TIME, MORE MUSCLE The results are in: workouts consisting of 3 sets of 10 reps may be the most efficient way to build muscle, say researchers at Lehman College in New York. Men who followed that routine for eight weeks gained as much muscle and strength as guys who did…

YAWN (strictly benign) LAUGH (benign violation) GROAN (malign violation) BODILY FUNCTION McGraw says: this brand of humour is juvenile, so it really only works well with kids. Making fart noises in front of Francis, your 1-year-old nephew. Passing gas in front of Frances, your 85-year-old great-aunt. Actually farting in front of Francis, your 15-year-old cousin. ONE-LINERS McGraw says: the success of one-liners hinges on wordplay, puns and being way too literal. I’ll always remember my father’s last words before he kicked the bucket: “Don’t worry, I’ll do it later.” I’ll always remember my father’s last words before he kicked the bucket: “I’m not your real dad.” I’ll always remember my dad’s last words before he kicked the bucket: “Wonder how far I can kick this bucket.” DIRTY JOKES McGraw says:…

PUT DOWN THAT bottle opener – let’s try something a little more distinguished, shall we? There’s a reason you’ll never see Don Draper without a glass of rye in his hand: whisky (yup, spelt without an “e” if it’s proper Scotch) enjoys the distinction of being considered the manliest drink on the menu. And it’s not just for the world’s one-percenters – this “water of life”, as it’s known in Gaelic, can lend a little sophistication to your tastes, too. Whisky drinks are usually enjoyed in bars with soft, jazzy music playing in the background, but you can enjoy your whisky in the comfort of your own home, if you know your way around a dram. Cocktails offer a great way to get to know your whisky better – and…

SAY GOODBYE TO BLEMISHES Clear your face of dark spots, acne scars and more with this powerful corrector. Rub some on your face before your daily moisturiser. It’ll work on your neck, back and hands too. Clinique for Men Dark Spot Corrector 30ml R590 clinique.co.za FIGHT FINE LINES Sick of looking hungover even when you haven’t touched the stuff? This’ll smooth out those lines and restore your skin’s moisture. Use it in the morning too. Lab Series for Men Max LS Overnight Renewal Serum 30ml R485 labseries.co.za SMOOTH WRINKLES No one loves a dry mug. This high-performance serum goes deep, boosting collagen production, a key component of youthful-looking skin. Jack Black Protein Booster Skin Serum 60ml R1 150 metrocosmetics.co.za CALM IRRITATION In case you don’t manage to keep up with…

A friend of mine says guys should stand when a lady comes to the table. I say no way. What do you think? I’m all for chivalry and being the perfect gentleman but a lot of old-hat traditions have bitten the dust, and that’s okay. I’m siding with you on this one. Unless it’s any one of our first ladies or your grandmother, you really don’t have to stand. That said, it wouldn’t kill you to prove you have good manners – to everyone, chief, not just women. If it’s a guy you’ve never met, stand up and shake his hand. Your sister-in-law? Stop chewing and give her a kiss. Be polite and you’ll set yourself apart. That’s something people notice. Every time I see my grandpa, he makes racist…

Marathon Sex Pjur Med Prolong Spray reduces penis sensitivity (R318, 20ml). For her, the water-based moisturiser Liquid Silk combats dryness (R376, 250ml). All-Natural Sex Intimate Organics lubricants are made from organic products (R220, 120ml). Try Zestra Glide, which contains aloe vera (R320, 90ml). Shower Sex A silicone-based lube lasts longer. Experiment with Systems JO Anal Premium Warming (R430, 135ml) or tingly Systems JO Premium Cool (R420, 135ml). Backdoor Sex Pjur Back Door Anal Comfort Spray (R320, 20ml) is soothing, while Intimate Organics Soothe Anal Lubricant (R289, 120ml) is silky.…

The Warm-Up Five rounds of 60 seconds each. Vary between two feet, single foot, high knees, double unders, backwards and crossover methods. In between each minute, do 2 burpees. The Workout: Five stations, for a minute on each, with 30 seconds rest after each round. Do 3 rounds: 1) Jumping squats 2) Push-ups. Elbows tucked, chest to ground 3) V sit-ups or weighted sit-ups 4) Burpee jump overs. (Use a bench.) 5) Skipping or sprints…

> MUSCLES SHOULDERS, LATS AND CORE > BENEFITS A TOUGHER, STRONGER CORE DEFINED DELTOIDS SCULPTED SIX-PACK 01 / PUSH AND PULL Predictably, hand placement is key. Your bottom hand should face away from you on the ground or pole, fingers pointing down so it can push. The top hand does the pulling, so grab the bar with an overhand grip. Place your hands wider than shoulder-width apart. 02 / PUSH AND PULL Making sure your elbows stay locked, push hard through your bottom arm while you pull just as hard with the top one. Tense your abs and point your toes to slowly lift your feet off the floor. Don’t be surprised if you can only manage a second or two at first. Aim to improve each session. 03 /…

ASICS GEL-DS TRAINER 20 Yup, this is the 20th iteration of the popular hybrid racing/ training shoe. The new version is slimmed down and even more flexible. That’s a win-win. asics.co.za NEW BALANCE ZANTE Because of its generous heel cushioning and solid forefoot, this shoe is recommended by testers for speed-work days, when a quick turnover is essential. new-balance.co.za new-balance.co.za ADIDAS ULTRA BOOST Cushioned and responsive, this shoe boasts a best-in-class “bounce-back” quality – i.e., the speed at which the sole recovers its form after each footstrike. adidas.co.za NIKE FLYKNIT LUNAR 3 Nike rejigged this shoe with its “Flyknit” technology, which weaves strong, light yarn into various textures. The result: a comfortable, featherlight friend. nike.com PUMA IGNITE The foam delivered the highest rebound and best flexibility of any in this guide,…

Strengthen During his twice-weekly lifting sessions, Pratt focused on total-body exercises and core work, including circuits like the Prison 60: Do 60 push-ups, 60 squats and 60 sit-ups. Then descend – 50, 40, 30, 20, 10. On recovery days he did yoga. Swim Pratt swam about three days a week for three months, doing two 1.8km workouts and an intervals day. Stretch your stroke to go faster: count your strokes for a length, then try to reduce the number by 10% by extending your pull and glide. Bike A strong rider, Pratt banged out three even-paced 40- to 80km rides a week. He also hit his local gym’s spin class once a week for workouts that combined intervals and climbing, often doing back-to-back classes to build his stamina. Run Pratt…

YOUR NAGGING IN-LAWS AND SLOB OF A SECOND COUSIN MAY NOT BE THE ONLY VISITOR overstaying their welcome at your place. You could be hosting a whole houseful of festering fungi – think mould, mildew and yeast – that surreptitiously check in to your kitchen, bathroom and bedroom. And these gross guests can worsen asthma and increase your risk of lung infections. It’s time to clear out the sporehouse. You’ll breathe a lot easier. 1 / Vegetable Drawer Mushrooms may not be the only fungus in your refrigerator. The combo of moisture and food nurtures the fungi and bacteria that can cause foodborne illnesses, says NSF International microbiologist Robert Donofrio. CLEAN IT UP Wash the crisper with detergent; then wipe it down with 1 to 2 Tbsp baking soda in…

1. Wash Your Hands with soap and water before and after: touching raw food, cooking, touching the bin; and after going to the toilet. 2. Don’t Wash Raw Chicken – all it does is spread bacteria across kitchen surfaces, like your sink. 3. Check the Packaging. You want to make sure none of the blood or chicken juices gets out. Check for ripped or leaking packaging, use a separate plastic bag at the store and keep the chicken in a separate (meat) compartment in your fridge when you get home. 4. Keep Raw Meat Away from Other Food. Any food that won’t be cooked before eating (like salad greens) should be kept separate from raw chicken, to avoid contamination. 5. Use a Separate Chopping Board. [See above] It helps if…

10 The average guy’s age when his dad said to him, “Listen, about that stork...” 25 His age when he becomes a first-time father 71 Percentage of men who think of their wailing newborn as a “blessed miracle” 16 Percentage who think of the amniotic-fluid-covered creature as something out of a Ridley Scott movie 1 in 4 Number of men who don’t want to know if it’s a boy or a girl until the birth 1 in 4 Number of men who plan to post the ultrasound photo on Facebook 11 Percentage who celebrated their baby’s birth by lighting up a cigar 7 in 10 Number of men who want a son to carry on the family name 4 in 5 Of those, the number who would have Junior circumcised…

HOW IT WORKS This is also based around supersets [see previous]. If you struggle, use lighter weights rather than skip reps. After each superset, rest for 45-60sec before going again YOUR PLAN DO THIS TUESDAYS & FRIDAYS TAKES 45 MINUTES LEVEL HARD MUSCLES WORKED TRISET 1A THORACIC MOBILISATION 3 REP SEACH JOINT Before you get into the heavy stuff, you’re going to warm up your back to keep your spine supported throughout the session. Lean back on a foam roller, hands at your temples (A). Roll backwards, arching over the roller and working one vertebra at a time (B). Let’s send your muscle-building skyward. 1B BARBELL CLEAN AND PRESS 3 SETS OF 12,10, THEN 8 REPS This move triggers serious growth. Use a grip that’s just wider than shoulder-width and…

HOW IT WORKS Do 50sec work followed by 10sec rest, as before. This time, aim to do 10 reps on each move. Take a 30sec break after each full circuit. Do four circuits in total YOUR PLAN DO THIS MONDAYS & THURSDAYS TAKES 44 MINUTES LEVEL HARD MUSCLES WORKED 01 SUMO DEADLIFT 50sec Starting heavy gets your hormones in the right place to build the muscle that burns more fat. Start with your feet under a barbell in a wide stance, then squat and grab it between your legs with a shoulder-width grip (A). Drive through your heels and lift until your knees are extended. Pull your shoulders back and chest up (B). Bend your hips and knees to lower. 02 RENEGADE ROW 50sec Lie on a flat bench with…

FINAL ORDERS Before you begin your transformation, use these final tips from Sam and Kerry’s coaches to make the next five weeks an easier ride GET IT DOWN YOU “You need 2 to 3 litres of water a day to provide enough oxygen to your muscles and build strength. A pint a time won’t help – take a sip every few minutes.” JOSH BETTERIDGE CALL FOR BACKUP “Your thoracic spine is where your ribcage sits, but leaving the trees has limited its mobility. Before you benchpress, lie on a foam roller for a few seconds. Your strength will climb.” DAVID HASTIE SQUEEZE INTO IT “When squatting, lunging or stepping, squeeze your glutes and drive your knees outward. This keeps your knees in their most stable position, giving you more power.”…

ADD 5KG OF MUSCLE IN 5 WEEKS REBOOT YOUR BODY Use our easy-to-follow workout planner for a V-shaped body and lean abs to boot Our expert-created workouts will help you build visible size and genuine strength. Both sessions combine hormone-boosting moves with simple stretches and mobility exercises, which means more gains with less pain. Advertising manager Sam O’Shaughnessy (33) wasn’t in bad shape, but his desk job had rendered him underpowered and unmotivated. If you want to build 5kg of your own lean mass, follow his example WEIGHT 75kg BODY FAT 14% ARMS 35cm CHEST 96cm WAIST 81cm WEIGHT 80kg BODY FAT 9% ARMS 38cm CHEST 101cm WAIST 71cm BURN 5KG OF FAT IN 5 WEEKS DROP FAT FOR GOOD These quickfire circuits will cut stubborn flab and overhaul your…