Innholdsfortegnelse for March 2016 i Men's Health South Africa

I’m happily married but sometimes fantasise about divorcing my wife. GEORGE, RANDBURG If George’s wife is reading this, relax. No need to call your lawyer. As for you, George, when a man is happy with his honey but still thinks about untying the knot, something other than the marriage – his job or finances, perhaps – may be causing strain, says Jared DeFife, a relationship therapist. Subconsciously you may be conflating your marriage with those problems because she personifies the stressful responsibilities in your life: ditch her and you ditch them. Even though it’s all happening inside your mind, the eventual result could be marital discord. “You may disconnect from your partner instead of asking her for help,” DeFife says. So talk to her! Then defuse the fantasy by playing…

1/ Douse the Flames Long days, bar stop-offs and late dinners are a recipe for acid reflux. On those nights when a 10pm pasta ready-made meal seems a sad inevitability, chase it with a glass of water: the Digestive Diseases and Sciences Journal found H O helps neutralise excess stomach 2 acids. A stick of sugar-free gum will work well too, as it increases saliva production. Carrying alkaline liquid to the stomach. Something to chew over. 2/ Stay Up Longer Can’t help slumping on the sofa the second you drop your fork? Don’t take it lying down – literally. A prone belly full of food slows digestion, which causes your stomach to vent at the wrong end; the food moves up, not down. After dinner, position a few pillows behind…

Be pickier in the fruit and veg section. Certain fruits fight fat better than others do, Harvard researchers report. After assessing 24 years’ worth of people’s eating habits, they linked each extra daily serving of fruit with an average half-pound reduction over four years. Blueberries, apples, prunes and pears yielded the biggest change – up to a 500g reduction per extra daily serving. Some credit may go to flavonoids, the helpful compounds found in fruit and vegetables, says study author Monica Bertoia. Research shows they boost energy burn and cut fat absorption. Meal Plan Meltdown Menus are tempting; you know that. Research from the University of Illinois shows exactly how tempting. So skip ’em: Instead, order cook-it-yourself, MH-approved meals at mh.co.za 1600 AVERAGE INCREASE IN YOUR DAILY KILOJOULES IF YOU…

01 HAMMER TIME It’s not just about the mallet – you’ll need the pointy end to pry off planks and pull out stubborn nails. Your technique? Treat it like a golf swing: accuracy, not force, is your friend. Stanley Claw Hammer (R159, takealot.com) 02 ANOTHER LEVEL Skew paintings are not going to impress the missus. A spirit level will keep everything at the right gradient. This one’s German-made – that’s handyman code for accurate. Stabilia Type 70 Spirit Level (R289, brights.co.za) 03 HACK JOB Cutting pipes down to size, or tackling your kid’s school project, takes a quality hacksaw. DIY guru Bruwer Leykauf says push down as you cut forward and let up as you pull back. Grip Hacksaw (R150, builders.co.za) 04 THE DRIVER Don’t skimp on the screwdriver. Leykauf…

Insanity isn’t a job requirement for the most dangerous work in Hollywood, but it might help. Several top performers with the Stuntmen’s Association of Motion Pictures say a professional daredevil must be comfortable falling at least 15 metres from a window, driving a slalom course at 65 km/h in reverse, and enduring at least 50 punches in a three-minute simulated brawl. Needless to say, this is advanced stunt work. To see if you have the basic lunacy and fitness to be a daredevil, try to hit these benchmarks set by Eddie Fernandez, one of Hollywood’s top fall guys. Ace them and you could get cast, instead of ending up in one. 30 Number of seconds to hold your breath while thrashing under water. (Beating O2 deprivation is also key if…

1 Avoid protein bars – they’re loaded with sugar. Instead, mix up a quick snack of cottage cheese, almond butter and a glug of honey. 2 Beat the bloat. Whether you’re lactose intolerant or battling the bulge, pea protein is easy on your innards. Try Phyto Pro from Wellness Warehouse. 3 Change up your protein sources. Your kidneys are sensitive creatures, and they like variety. Don’t look down on beans and seeds – they have unexpected benefits. 4 Snack attack. A single serving of almonds tops the charts with six grams of protein per serving, and cashews aren’t far behind. Toss them in your smoothie or crush over your lunch. 5 Forget rice. Try quinoa. This protein-packed grain is versatile and great with any meal, whether in your homemade sushi…

Having sex for a living sounds like every man’s wet dream. But you need more than a stiffy and a silly porn name to land a spot on the casting couch. Male stars must be well endowed and complete a sexathlon of erotic feats on demand, says industry vet Adam Glasser, who runs the Seymore Butts production company. If you meet the five prerequisites below, Glasser says, it just might be time for you to nail your own role. 23 Minimum penis size, in cm, when erect 2 Maximum time (in minutes) to achieve erection 90 Minutes of continuous arousal during sex 4.75 Tablespoons of ejaculate per session…

AGE 24 LOCATION Port Elizabeth OCCUPATION Senior Sales Exec HEIGHT 1.9m WEIGHT BEFORE/AFTER 97g /87kg TIME TO GOAL 4.5 months The Gain / As a kid, I was always reasonably lean. I love sports, and was always doing some kind of activity, whether it was rugby, cricket, golf or athletics. But all that stopped in 2015 when I started a new job that had one little change with a huge consequence – there was no strict lunch hour. That means I didn’t need to eat lunch at a certain time; I could eat when and where I liked. As a result I ended up constantly eating takeaways. This nasty eating habit was made much worse by the fact that I had also stopped going to the gym. This meant that…

BEGINNER Just starting out? Then a 25kg Rubber Hex dumbell (R990, Sportsmans Warehouse) is a versatile at-home option. Perfect your form before upgrading to heavier otions. INTERMEDIATE A sandbag with different grip options will test all your major muscle groups, and the shifting sand will make it a core killer too. Rebelstore Sandbag (R1 255, rebelstore.co.za) PRO Kettlebells are the original muscle building heavy metal gear. We like these Classic Iron Bull Kettle-bells. There’s a range of weight options, with a 32kg the heaviest. From R160, mifitness.co.za…

0 TO 7 MINUTES AVERAGE A NORMAL MAN SHOULD SUSTAIN 14 WATTS PER MINUTE FOR 7 MINUTES. THAT’S ENOUGH TO POWER YOUR DESK LAMP, SHOULD YOU WANT TO. 5 TO 5:10 MINUTES FIT YOUR CARDIO FITNESS IS BETTER THAN MOST AT 5 MINUTES (OR JUST ABOVE) AND WOULD GET YOU TO LEVEL 9 OR 10 ON THE BLEEP TEST. 4:30 TO 4:45 MINUTES ADVANCED MUSCULAR STAMINA IS DEFINED AS THE ABILITY TO PERFORM REPS FOR A PROLONGED TIME. AT THIS LEVEL, YOU COULD EXPECT TO DO 40 PUSH-UPS IN A MINUTE. 4 TO 4:15 MINUTES ELITE UP HERE, YOUR VO 2 MAX IS IN THE RANGE OF 50 TO 55ML/KG/MIN, EQUAL TO THAT OF AN OLYMPIC 400M SPRINTER. SHOWOFF.…

Here is how to put a stop to that painful razor burn or grabbing whatever is in the bathroom cabinet to remove your unwanted body hair. No Hair Men is formulated specifically for… well, men. As one of the leading depilatory products in SA, No Hair has been trusted for years to effectively remove unwanted body hair, and now there’s a specific one for you. There’s no shame in a little male grooming – after all, we’re no longer in the caveman era. So turn to a product that has been dermatologically tested and contains conditioning oil; plus, it works in 3 to 15 minutes and is easy and painless. No Hair Men is the perfect male grooming product to ensure that the days of you stealing your partner’s hair…

IT BUILDS TRUST So go ahead and spill all the dirty details to her. “People feel vulnerable and relieved when they reveal hidden sides,” says Gurit Birnbaum, a researcher in Israel who studies sexual fantasies. YOU’LL HAVE MORE SEX “Fantasies cause arousal to simmer throughout the day, making you both want sex in the evening,” says Barry McCarthy, author of Rekindling Desire. SHE’LL WANT YOU MORE Desire thrives on mystery, which fantasies supply, McCarthy says. But if that mystery fades, we’re often tempted to look for it elsewhere. You contain multitudes. So does she. Explore.…

I WAS CONSUMED WITH FEAR. WOULD SHE THINK I’D MADE HER THE BRUNT OF A JOKE?” A FEW MONTHS AGO I MET a buddy for a beer after work. As he was settling in, I grabbed his phone. “I’ll scroll through your photos and ask about them,” I said. “It’s a fast way to catch up.” “Nope,” he said, snatching it back. “I’ve got dick pics on there.” When he travels, I learned, he and his wife keep the connubial fires stoked with explicit SMSes. “You should try it,” he said. My wife and I just celebrated our 19th anniversary. I love her all the way to the bottom of her heart, as our daughter once said when she was 4 years old. That daughter is now 9. She’s got…

1/Treat Cuts and Scrapes Anything can happen during your workout, no matter how careful you are. The packaging allows you to apply the germ-killing solution directly to your cut, instead of just using your finger. Jack Black Mr Fix It Antimicrobial Wound Rescue 25ml R460 Metro Cosmetics 2/Get a Better Looking Mug This gel cream locks in moisture with its superlight water-in-silicone formula. It’ll feel like a cool splash of water on your face when you apply it (and it also helps slow down the ageing process). Lab Series for Men Age Rescue Water Charged Gel Cream R530 Edgars 3/Look More Matte This ultra-fine toning mist instantly cools the skin and helps remove excess oil to reduce the appearance of shine and pores. You’ll end up with a smooth, matte…

1/ Skipping On the balls of your feet, jump 5cm up as you rotate your arms. No rope? Pretend. 2 minutes 2/ Heavy Bag Mix jabs, hooks and uppercuts. Switch sides every 30 seconds. No heavy bag? Shadowbox. 2 minutes 3/ Jumping Jacks Focus on clean movements. Kick your legs out quickly, clap overhead and repeat. 40 reps 4/ Squat Brace your core, push your hips back and bend your knees. Pause; push yourself back up. 40 reps 5/ Inchworm Push-Up From standing, bend and “walk” your hands out until you can do a push-up. Then “walk” back. 20 reps 6/ Side Plank Hold a plank for 30 seconds and a side plank for 30 seconds. Rest 60 seconds. Start the next round.…

DESIGNED BY Jason Walsh, owner of Rise Nation in West Hollywood BEST FOR Packing on slabs of rock-solid muscle and torching fat all over EQUIPMENT Dumbbells, Valslides, pull-up bar, bench, barbell, weight plates, stability ball, cable station KILOJOULES BURNED 2 700* TIME 51 minutes *As measured by a fit, 1.9m, 80kg man using a Polar M400 sports watch CIRCUIT 1/ Farmer’s Walk Grab a pair of heavy dumbbells; each one should equal about half your body weight. Let the weights hang naturally at your sides. Turn your wrists forward slightly so your shoulders are rotated down and back. Walk at a slow, controlled pace, taking regular-length steps. Avoid slumping your shoulders and extending your back. Time: 30 seconds 2/ Single-Leg Slide Pike Assume a pushup position with your left foot…

I’VE ALWAYS LOVED SATURDAYS. EVERYTHING SEEMS okay on a Saturday. You buy the sneakers you’ve been saving for, meet friends for breakfast or go for an early morning ride. Or you lie in. Maybe you chill on your balcony letting that weekend feeling wash over you after a big night out. Whatever you choose, nothing really beats a Saturday for making you feel like you have a free pass. For the past few years, most of my Saturday mornings have followed the same routine. It rarely changes and I don’t get tired of it no matter how many times I repeat the circuit. My car might as well be on autopilot. First stop is my local coffee shop. No questions asked, just nod the order, sit at the bar and…

Most active guys view a well-timed dose of carbs as premium-grade fuel. But Dr Jeff Volek, a professor of exercise and nutrition at Ohio State University, has been studying a new breed of athlete: men who have abandoned the high-octane stuff in favour of a moderate-protein, high-fat diet that’s very low in carbohydrates. He found that men who take in only about 11% of their kilojoules from carbs burn more than twice as much body fat during exercise as their high-carb counterparts do. “Reducing your carbs may enhance your body’s ability to burn fat for fuel instead of glycogen, a byproduct of carbohydrates stored in your liver and muscles,” he says. 1 Don’t Be Afraid of the Skin If you’re following a low-carb diet, you need to overcome your fear…

Don’t munch like a mindless zombie. Your Tovie choice Tay give you a hankering for a buttered-popcorn binge. In a 2015 study from Lebanon, thrillers and horror flicks were more likely than romances and comedies to bring on viewers’ cravings for salty, fatty snacks. Blame the stress triggered by action-packed films: it causes the release of cortisol, which increases the desire for these types of foods, explains Aner Tal, of Cornell University’s Food and Brand Lab. So if you must munch, buy the child-size popcorn: small portions of a snack can be just as satisfying as servings with seven times the kilojoules, according to research from Cornell University.…

Never mind the chill pill – take a shot of shuteye instead. A quick nap can help you master your emotions, say researchers at the University of Michigan. People who snoozed for an hour showed a much higher threshold for frustration than non-nappers did, and they invested twice as much time trying to solve a complex task. According to study author Jennifer Goldschmied, the longer you’re awake (even if you don’t feel tired) the more your emotional control diminishes. Don’t have an hour to burn? Thirty minutes should be nearly as effective. 58 PERCENTAGE INCREASE IN YOUR DIABETES RISK WITH EACH 20-POINT RISE IN YOUR AVERAGE SYSTOLIC BLOOD PRESSURE (THE TOP NUMBER) Source: Journal of the American College of Cardiology POSE AS A HEALTHY GUY Want to stay flu-free this…

1/Road Warrior If your aim is to blitz your way to the front of the peloton and let your mates choke on your dust, then you want skinny tyres that come with a light frame, such as the Scott Foil 30 – it’s nimble, aerodynamic and stiff, giving you a smooth and fast ride. R38 000, scott-sports.com 2/Rocks ’n Roller Knobbly tyres are for riders who enjoy getting dirty in the trenches and nailing gnarly trails. Check out Momsen, a popular South African mountain bike brand, which makes entry-level bikes like the Momsen AL229 (R10 250, momsenbikes.com) 3/Urban Poison As commuting becomes increasingly popular, many manufacturers are adding “gravel grinders” – bikes that can handle multi-surface riding – to their range. Cannondale’s Slate, which is capable of going anywhere you…

1. Diagnose What’s wrong? Tap’s stopped working? You need specifics – is the lever loose; are there any sounds where there should be water? 2. Google It But stay away from those YouTube videos with a million likes – most of the time, someone dies. The smaller channels have the right handyman for almost any job. 3. Do the Prep Map out exactly what you need – you don’t want to be making return trips to the store because you forgot the damn screws. 4. Don’t Skimp Cheap tools will just let you down. A few extra bucks will prevent a DIY disaster, says Leykauf.…

01 MAXING OUT Working up a sweat? You don’t want your buds popping out and taking you out of the zone. An adjustable hanger keeps the Skullcandy Chops (R299, Superbalist) clinging to your ears, and moisture-resistant coating protects the electrical innards from the liquids of your labour. 02 FIRST CLASS The jet-setter doesn’t want to contend with errant cables.The Philips SHB4000 Bluetooth Stereo Headphones (R699, takealot.com) are compact and no-fuss, letting you listen to music wirelessly. Hit play, stash your phone and enjoy the ride. Plus, the 3.5mm jack lets you tap into the in-flight entertainment. 03 SOUND INVESTMENT You don’t have to remortgage your home, ration your dinners and put your children to work to afford a robust pair of headphones. The Sennheiser HD205 Headphones (R800, Dion Wired) are…

THE END OF THE interview is not the end of your game plan. You know that moment when your future boss inevitably asks you, “Do you have any questions?” Well, this is the only time the ball is truly in your court. What you do next will either seal the deal or kill your chances. So come prepared. I’ve spent the better part of a decade quizzing my way into the hot seats of lucrative jobs, and I go into interviews armed with an arsenal of tried and tested questions. Commit these to memory; they aren’t throwaway lines. It’s a way to guarantee that you have something to ask that will not only leave a lasting impression on the interviewer, but give you a better sense of what to expect…

I’M PRETTY SHIT AT MOTIVATING MYSELF. SO THIS WAS A GOOD GOAL FOR ME – IF I DIDN’T TRAIN PROPERLY, THIS GUY WAS GOING TO HIT ME IN THE FACE LARGER THAN LIFE. His oversized caps, costume bling, signature braai sauce, handlebar moustache – everything about Jack Parow is over the top. Whether or not you like his unique, leopard skin-covered brand of Afrikaans rap, the man is a talented entrepreneur. Beneath the stage persona is sheer determination: he works incredibly hard on his albums and his stage offering. And it’s paid off: Zander Tyler is a real-life media mogul who owns a music label, has a few acting credits and a model girlfriend in Jenna Pietersen. Even though his lifestyle is something all men would envy, it was some…

“PACK” YOUR SHOULDERS Whether you’re holding the weight at your sides, overhead, or anywhere in between, keep your shoulders as tight as possible to improve joint stability. STRAIGHTEN YOUR BACK Think of carries as walking planks: keep your lower back and pelvis aligned throughout the exercise. GRIP HARD A tight grip increases tension in your core muscles. STEP LIGHTLY A shorter stride (your feet less than30cm apart) gives you a stronger support base. TUCK YOUR CHIN Don’t crane your neck. Keep your ears directly over your shoulders and hips. This aligns your spine, keeping it injury-free. KEEP YOUR RIBS FLAT If they flare out, you’re putting undue stress on your back. Breathe in through your nose and then forcefully out through your mouth. That helps push your ribs down and…

There’s value in mixing up your distances and loads, says Davidson. “In strongman training, we might carry something ridiculously heavy for just 5 metres, which is a killer test of raw strength,” he says. “Or we might have to carry something relatively light for a longer distance, which challenges strength endurance.” Train different fitness skills by using the rough guide below when you do the farmer’s walk, suitcase carry, Zercher walk, and bear hug walk. The percentage of body weight equals the total load you should work up to carrying for the distance. Build More Strength 100% BODY WEIGHT 15 METRES Go Long and Heavy 75% BODY WEIGHT 45 METRES Challenge Your Endurance 50% BODY WEIGHT 90 METRES…

LET’S BE HONEST HERE: WE’RE ALL GUILTY OF WHINING, COMPLAINING AND THE occasional pity party. In most cases, our reasons are totally unjustifed – sometimes, we just whine because we’re scared of the challenge. Jay battled drug and alcohol abuse from the age of 13 until he was 20, and has been a type 1 diabetic since the age of 27. But all that hasn’t stopped him from becoming a personal trainer, CrossFit coach, calisthenics pro, ex-Muay Thai kickboxer and all round motivational hero. Now he regularly posts fitness challenges on his Instagram feed, which thousands of people use to get stronger. His secret: his mental fortitude and relentless ambition to become better. He takes ownership, puts in the hard work and never complains. Here’s what you can learn from…

SUPERMARKET LETTUCE Food Corporations Large lettuce processors initiate contracts with private farms. These farms may be small-scale operations or larger industrial enterprises. Farms Growers follow contract rules specifying when to seed, how much to water and so on. The farmer, processor or subcontractor harvests the crop. Processor The harvested lettuce is picked up by a processor (also under contract) and brought to a facility where it’s washed, trimmed and packaged. Trucks/Trains The processor has the lettuce picked up, after which some form of cool-storage transport delivers the packaged lettuce to the supermarket. Supermarket You buy your lettuce from the veg section and bring it home. By then, anywhere from three to seven days have gone by since it was harvested. FARMERS’ MARKET LETTUCE Small Farm The farmer grows the lettuce.…

YOU COULD SAY I’VE BEEN blessed with good genes. No cancer in my family, no history of diabetes. My BMI is in the normal range, and I’ve never struggled with my weight. So why am I giving my DNA all the credit? Well, you don’t know how I used to eat. If the food’s been processed, packaged, dyed, or genetically engineered, it’s been in my stomach. My wife would browse broccoli at the supermarket; I was a 7-Eleven man. I bought sugar stuffed in cellophane. I ate premade lunches that featured atomic-orange cheese. I would knock back a bright red raspberry Slurpee and be ready for action. I ate like a teenager for two decades because I never had to face the negative impact of my decisions. That is, until…

Reigniting the flame of desire is simple: first, escape the house, says sex therapist Laurie Watson, author of Wanting Sex Again. “Thinking about chores can put a damper on her libido.” Instead, meet her at a bar. Flirt like you used to. “Gestures that signal desirability will go a long way,” says Vinita Mehta, a psychotherapist in Washington, D.C. The “date night” idea is familiar because it works – especially when you try something new, Mehta says. By sharing novel and exciting experiences, the energy can spill over into the bedroom.…

CANCER DIAGNOSES AMONG MEN ARE EXPECTED TO INCREASE BY 24% BETWEEN 2010 AND 2020 BY NOW YOU KNOW THAT CANCER HAS A SHIT LIST. At the top? Your prostate. Yet all that time you’ve been following our advice (we hope) to guard your gland from harm, cancer has been steadily rounding up more victims. In fact, diagnoses among men are expected to increase by 24% from 2010 to 2020, according to a 2015 study from the CDC. The main casualties? Kidneys, liver, pancreas, thyroid and skin – yup, even your testicles made the list. But you don’t have tocower in the face of cancer. This anti-tumour plan will give you the balls to tell cancer to screw off. Pancreatic Cancer +37%* WARNING SIGNS Newly diagnosed diabetes, loss of appetite, unintended…

RAPID FIRE DWAYNE ‘THE ROCK JOHNSON’ Personal Mantra “Let’s just get better.” Sex Euphemism “The Horizontal Hula.” Wake-Up Time “I like to beat the sun up. I function pretty good on five hours of sleep.” Workout Ethos “If it’s an exercise you don’t like, gen› erally there’s some value in it.” Finding Success “There is no sub› stitute for hard work. All it takes is all you got.” HE’S FAMOUS FOR PACKING HEAT ON THE BIG SCREEN. BUT ON THE DAY I meet him, The Rock is packing Tupperware. Specifically, he’s toting his translucent to-go tub inside the Hotel Bel-Air lounge, a quintessential LA hot spot. But the atmosphere looks dicey: a table of boozed-up real estate developers is causing a ruckus. Nothing good can come of an encounter with…

Couch Stretch With your back to a couch, pull your right heel to your butt with your right hand. Tuck your right knee into the couch. Place both hands on your left knee. Hold 2 minutes; switch legs and repeat. Upper-Back Ball Roll Duct-tape two cricket or hockey balls together and lie on them so a ball is on each side of your spine. Hug yourself. Roll left and right for 20 big breaths. Flex forward and back for 20 breaths. Hip Complex Assume a deep lunge, left knee on the floor. Place your hands on the floor and lower your torso. Lay your right forearm inside your right foot. Hold 2 minutes. Switch sides.…

MAKE MINOR CHANGES Bolt’s winning edge in the 100m at the 2015 World Champs was .01 of a second. The Jamaican trains to make such marginal gains. “My coach analyses the races,” says Bolt. “It’s small details, like the angle: 5 degrees forward of your centre of gravity. The key? Practice.” MAKE BRAVE CHOICES Granted, David Pocock weighs 115kg and looks like a bodybuilder, but it still requires courage (and serious stamina) to attempt to steal the rugby ball off an opposing player when all his huge, fast opponents are trying to clean you out. The lesson: get stuck in. REGULATE BEAST MODE The Hulk highlights the importance of learning how to channel aggression; that is, how to amp yourself up without losing it, says sports psychologist Jonathan Fader. Use…

All too often, cooks are underwhelmed by chicken. It’s bland. It’s expected. It’s less than inspiring. But you can avoid all that. Remember that the dark-meat parts (legs, thighs, wings) are rich in fat. You need to cook them longer to tenderise them. The white breast meat is naturally tender, so it cooks faster. Yet it’s so lean that you have to add fat and flavour. All chicken, though, can satisfy any craving: Chinese, Mexican, Thai. These easy meals take you there. THE STATS / CHICKEN ROAST THE ULTIMATE CHICKEN You don’t have to get all fancy with roast chicken, but a few extra steps will pay off in flavour. Tie the bird up or jam a halved lemon into the cavity to limit airflow and promote even cooking. Or…

"MUSCLE – AND THEABILITYTO USEIT– IS A MATTEROF LIFE ANDDEATH" THIS IS NOT YOUR TYPICAL GYM. THERE’S NO THUMPING MUSIC, NO BARBELLS crashing to the floor. But these aren’t your typical gym rats filling the 400-square-metre Physical Activity Centre of Excellence, or PACE, at McMaster University in Hamilton, Ontario. The average person using the weight and cardio machines on this freezing February morning is in his or her mid-70s. And everyone’s here for the same reason. “Everybody gets stronger,” says Stuart Phillips, a professor of kinesiology at McMaster and one of the two men I’ve come here to see. At any given time, Phillips and his colleagues have dozens of the senior lifters involved in their research, which explores the complex relationship that protein and strength training have with human…

If you expect people to be rational, you’ll spend your life annoyed. Enjoy the oddness. Never gesture with silverware in your hand. She doesn’t want you to fix it, just to hear it. Celebrate your success. Wildly. When naked, she wants you to mix fierce with tender. The opposable thumbs of Homo sapiens are designed for grabbing things. Go ahead—get your money’s worth. Never tell a story of travel woes—unless you were on foot and crossing a ridgeline. She’s as beautiful as you think she is. Now convince her. Often the right thing to say is a pat on the back. Discouraged? Paint something. Still blue? Eat chili. Make a bed. Hit the car wash! Silence speaks. Don’t struggle alone, brother. Real men know when to call for help. And…

Why is my beard a different colour from the hair on my head? JONATHAN, PORT ELIZABETH If your face resembles a badger then chances are it’s hormonal, says dermatologist Adnan Nasir. While an excess of dihydrotestosterone (DHT) can cause androgenic alopecia – that’s male-pattern baldness to you and me – it can also boost facial hair growth. Since these follicles are more active than the ones up top, they also age more quickly. A surfeit of male sex hormones, which reduce hair-darkening melanin, makes a salt-and-pepper scruff somewhat inevitable. If, on the other hand, you suffer from brown-mop-with-ginger beard, you may be hardwired to produce a high level of pheomelanin, a form of melanin that gives hair a rusty cast. That said, a hint of copper in your beard can…

Win the Pissing Contest Taking more trips than usual to the urinal? Consider a trip to the urologist. Inflammation of the prostate and other conditions that make you go go go are treatable. And a Johns Hopkins study reveals a possible link between chronic inflammation and risk of prostate cancer. Dr Judd W. Moul, professor of surgery and director of the Duke Prostate Center at Duke University Medical Center, Durham, North Carolina Balance Your Brushing You may have missed a spot. People spend about 62% less time brushing the inner surfaces of their teeth as they do the outer surfaces, according to researchers in Germany. Start at the back and pay special attention to the tongue side of your lower molars. Dr Mark Wolff, professor and chairman, department of cariology…

To incinerate your cheat meal faster, skip the treadmill and exercise bike: A 12-minute kettlebell circuit burns more kilojoules than doing all-out cardio for the same length of time, a Southeastern Louisiana University study found. Men who performed the four-move kettlebell workout below not only crushed more kJs but also taxed their lungs more than when they did repeated sprints on a stationary bike for 12 minutes. “Plus, the workout is safe and results in less physical strain,” notes study author Brian Williams. Try It! Perform each exercise, in the order shown, for 1 minute: work for 20 seconds, rest for 10 and repeat. Completing all four exercises is 1 round. Do 3 total rounds (or more!). 1 Sumo Squat Stand with your feet twice shoulder width, holding a kettlebell…

Forging fluid movement mechanics is key to avoiding injury and unleashing your athletic potential. Still, playing sport isn’t enough: You need mobility training to perform at your peak. In a study at Northern Arizona University, elite athletes scored no higher on a movement competency test than their non-competitive peers did. “Athletes were better at some movement patterns, like the squat, but worse at others, like shoulder-mobility moves,” says study author Dr Meghan Warren. 31 PERCENTAGE OF INJURED RUNNERS AT ANY GIVEN TIME DURING RACE TRAINING Source: Scandinavian Journal of Medicine and Science in Sports. RUNNING DEBATE STRIDE LENGTH Step less lively. You can reduce your injury risk by shortening your stride, say scientists at Iowa State. Runners who pared down their stride by 5 to 10% had less strain on…

Jacques Janse van Rensburg DIMENSION DATA, SA Born and raised in SA, this rider has conquered almost every stretch of tarmac in the country. Best part? His trips range from 5km warm-ups to 80km gauntlets. Pick your pace and start pedalling. Ben Swift TEAM SKY, UK The name says it all: this guy is fast. The sprinter was drawn to South Africa for its sprawling countryside, and his routes will take you along rutted singletrack and up rocky climbs. You won’t be matching his times (or even getting close), but it’s okay: you’ll have more time to enjoy the scenery. Karl Platt TEAM BULLS, GERMANY A juggernaut on two wheels, Platt tackles every leg of the Cape Epic with dogged Deutsch efficiency. Unlike most riders, this guy operates at either…

My boss has a pretty serious drinking problem, but nobody seems to be saying anything to him. Should I do something? Only if he’s reaching for your car keys. You think you’re the only one who can see what’s happening? Believe me, somebody further up the food chain has been watching you and your boss and thinking, “Know what? Let’s keep paying the drunk guy more money than the sober bore.” I say just do the job you’re paid to do. The Jimmy Law of Gravity says everything eventually falls into place. If for your boss that means facedown across the desk every day after lunch, then somebody whose job it is to notice will notice. My wife is pregnant, and it’s dawning on me that my favourite traditions, like…

1/ Beginner SINGLE-LEG LINE PRESS (SLLP) 1. NEUTRAL PHASE Start with one foot on the line (line running down the centre of the foot), the other on the ground. Your knee and hip of the leg on the line should be bent at roughly 90 degrees. Once your torso is upright and you have control of your leg, press down into the line. 2. PRESS PHASE Once the line leg is fully extended and you are standing, challenge yourself by trying to swap legs on the line. 3. SINGLE-LEG BALANCE PHASE After holding a balanced stance for a few seconds, ground the stance leg. 4. ECCENTRIC PHASE Finish off by eccentrically controlling the line back into the neutral position at the start. TIP The slower the movement in and out…

“I’ve trained and worked with some of the best trainers locally and internationally and I’ve taken knowledge and skills from all of them to create my own little training toolbox. I can now cater for all size and skill levels, and tailor the training to suit their goals,” says Le Roux. “Most people think boxing offers one kind of fitness with specific benefits, but it actually gives you all the fitness fundamentals and has great crossover benefits. It conditions you to be fitter and stronger, and it’s great for your core.” 1/ Flexibility was a Serious Issue “Zander lacked flexibility and wasn’t supple at all; we had to work on that in the beginning. His range of motion was really bad and he wasn’t able to train functionally because of…

1/ BETWEEN KNEES Holding a heavy load between your legs works your glutes harder. DUCK WALK Hold a kettle-bell in each hand between your legs. Or cup the top end of a dumbbell and let it hang between your legs at knee height. DON’T LOOK DOWN If you look at the floor when you do exercises that challenge your balance and stability, you’re doing it all wrong. “It’s a natural compensatory strategy, but it provides an undesirable sense of stability,” says Davidson. “It makes you shift your bodyweight forward, putting stress on your lower back.” So look ahead at a distant object when you do unstable exercises, such as loaded carries, single-leg squats, dead-lifts and jumps. That, says Davidson, fixes your form and builds more strength. 2/ SIDE LOADED Because…

Jay relies on potent grip strength and explosive hip movements in a number of his challenges. The two muscle groups that get little attention but are responsible for plenty of work in those areas: your forearms and hip flexors. Add these two exercises to your workouts to build these areas, and you’ll see big gains. Here’s how: To build bigger, stronger forearms and different types of grip strength, try some legless rope climbs Focus on descending back down the rope with control too To build up the five muscles that make up your hip flexors, you should do strict hanging leg raises (without any momentum). If you struggle with hip flexibility, then you should start doing the couch stretch regularly.…

Should I switch to pasta enhanced with protein? JAKE, HERMANUS It’s spaghetti, not a steak. These “enhanced” pastas have only about 3 more grams of protein and 2 more grams of fibre per serving than the traditional stuff. Just top fettuccine with chicken. Prebiotics and probiotics: what’s the difference? JIMMY, PIETERMARITZBURG Prebiotics are nondigestible fibres that fuel good gut bacteria; probiotics are the good bacteria. So eat prebiotics from grains and beans. Probiotics come from fermented foods, like yoghurt. Mike Roussell, Ph.D., R.D., is a nutrition consultant based in New York. Follow him on Twitter: @mikeroussell…

Pour a R5-sized amount of canola oil into a large pan; crank the heat to high. Season two organic boneless rib-eye steaks (about 2cm thick) with sea salt and black pepper. Add the steaks to the pan and sear about 2 minutes on each side for rare. Transfer the steaks to a plate; cover them with another plate. Now turn the heat to low and add 1 sliced leek. Sauté till tender, about 3 minutes. Mix in 1 Tbsp Dijon mustard and ¼ cup white wine; stir until a thin sauce forms. In a medium bowl, toss 1 bunch watercress and 1 sliced spring onion with 1 Tbsp extra-virgin olive oil and a squeeze of fresh lemon. Divide the salad between 2 plates. Top each with a steak and mustard-leek…

DO A REALITY CHECK Sex with the yoga instructor might be hot – but not that hot. “The fantasy usually exceeds the reality,” Hokemeyer says. “It’s normal to fantasise about someone else, but keep it in your head. Actual affairs are messy and not worth those 15 minutes of sexual bliss.” MAKE FACE TIME If temptation strikes on the road, turn to apps like Snapchat to instigate foreplay with your wife from afar. “It’ll fight the loneliness,” says Brandy Engler, author of The Men on My Couch. When in transit, try a more PG distraction like Words with Friends. “The more fun you have, the better,” Engler says. “Don’t end the conversation by whining about your day.” UNLEASH YOUR FREAK “If you’re the good guy all day, you may be…

BELLY FLOP WHY IT WORKS “You can kiss her neck or talk dirty,” Herbenick says. And rear entry targets her G-spot. PULL IT OFF Have her lie on her stomach with a pillow under her hips, pelvis angled upward. Enter from behind, extending your arms to limit the weight on her. SHOULDER HOLDER WHY IT WORKS Consider the scenery. “It’s great for men who want a view of everything,” Herbenick says. PULL IT OFF Kneel so you’re facing her as she lies on her back. Lift her legs, rest her calves on your shoulders and pull her pelvis toward you. SPIDER WHY IT WORKS “She’ll have more control over thrusts and movement,” Herbenick says. PULL IT OFF Sit with your legs extended. Lift your knees, and have her bend her…

PCA3 TEST This urine test measures your level of the prostate cancer antigen 3 gene, a marker that rises as cancer cells proliferate, says John Thomas Wei, a professor of urology at the University of Michigan. So unlike the PSA, the PCA3 test can help discriminate between actual cancer and benign conditions, such as prostatitis or benign prostatic hyperplasia. If your PCA3 level is high, you need a biopsy. Ask your medical aid company if you’re covered. MIPS TEST The Mi-Prostate Score measures both T2:ERG (an abnormal fusion of two genes that indicates prostate cancer) and PCA3 for an even better assessment of your risk. A study in European Urology found that men with the highest levels of T2:ERG and PCA3 had the highest rates of cancer detection. The MiPS…

Divide and Conquer Forget everything you know about suits – here’s the new rule: you can wear your jacket and pants separately and still look just as good as when they’re worn together. Match the jacket with jeans or chinos and a golfer. Go for bold colours like burgundy, purple or dark green – sure, grey and navy are office-ready, but they won’t make much of a statement. Accessories Count Accessories show that you have a penchant for details. A tie-bar or pocket square instantly elevate any look, but you can take it even further: try a watch with a leather strap or leather loafers. For the latter, ditch the socks and show some ankle. Stay True to Size Still hanging on to those boxy jackets and suit pants? Do…

Biceps /Incline Curl Lie on a bench set at 45 degrees holding a pair of dumbbells at arm’s length toward the floor, palms forward (1). Curl the weights as close to your shoulders as you can (2). Pause, then lower them. Do 3 sets of 8 to 10 reps. Brachialis /Reverse Curl Stand holding a pair of dumbbells in front of your thighs, palms back (1). Without raising your upper arms, curl the weights as close to your shoulders as you can (2). Pause, then lower them. Do 3 sets of 8 to 10 reps. Triceps / Close-Grip Bench Press Lie on a bench holding a barbell above your chest using an overhand, shoulder-width grip (1). Keeping your elbows tucked, lower the bar to your sternum (2). Press it back…

VIN DIESEL 1.9m, 102kg Dominic Toretto, Furious 7 DAVE BAUTISTA 1.9m, 120kg Mr Hinx Spectre TRAVIS FIMMEL 1.9m, 81kg Ragnar Lothbrok, Vikings JASON STATHAM 1.7m, 78kg Deckard Shaw, Furious 7 JAKE GYLLENHAAL 1.75m, 79kg Billy Hope, Southpaw LIEV SCHREIBER 1.9m, 87kg Ray Donovan, Ray Donovan LIAM NEESON 1.9m, 101kg Brian Mills, Taken 3 SEAN PENN 1.7m, 80kg Jim Terrier, The Gunman VIN DIESEL JASON STATHAM JAKE GYLLENHAAL SEAN PENN VIN DIESEL, 48, built his impressive physique powerlifting, but he also does parkour and fight training to stay agile. JASON STATHAM, 48, stays strong by doing Olympic lifts, fight training (kickboxing, karate, kung fu), gymnastics and mobility work. CHAMP When it comes to pure athleticism and having a well-rounded mix of speed, power and strength, no other actor in this list…

I AM, LIKE MOST MEN, INFATUATED WITH MEAT. On some primal level, we want to eat the meat we hunted, in front of a fire we built. But not many men do that anymore. Over the past few generations, we’ve lost a connection to the meat we eat. We’ve created a food system that delivers to our stores single portions of centre-cut animal proteins, wrapped in plastic. South Africans eat more chicken than any other meat*, but those birds – fried, roasted, grilled – are often flavourless and boring. Our beef is bland and overcooked. Offal (stuff like liver, tongue and kidneys) disgusts us. The meat you likely enjoy doesn’t convey the best essence of the animal. We’re not going to return to our caveman ways anytime soon, but eating…

There’s nothing wrong with T-bone, filet mignon or sirloin. But if you stick to the classics, you’ll miss out on the unique flavours from other parts of the animal. Yes, a massive slab of brisket or a Flintstonian bone-in rib eye can look daunting. But through the classes I teach at The Farm Cooking School (conveniently located on a working grass-fed-cattle farm), I’ve discovered recipes and techniques that deliver incredible meals. These dishes take more work than some, but consider the payoff in flavour equity. So skip the mall, call up your fellow carnivores and serve one of these beefy beauties instead. THE STATS / BEEF SPICE-RUBBED BBQ BRISKET WITH SMOKED GARLIC This BBQ leverages a dry spice mix that penetrates the beef overnight. Then, after several hours in a…

1 Know the Minimum Strength You Need for Longer Life At the Cooper Clinic, researchers found that the weakest men on two moves – the bench press and leg press – had the highest risk of premature death. They lifted an average of 70% of their body weight on the bench press machine and 1.4 times their weight on the leg press. The former is the equivalent of a push-up with your feet on a 25cm box; the latter is equal to a squat holding just over half your body weight. Risk fell among guys who could bench 90% or more of their weight and leg-press at least 1.7 times their weight. The equivalent: do10 push-ups with feet elevated and squat two-thirds of your body weight. 2 Master This Movement…