Innholdsfortegnelse for May 2016 i Men's Health South Africa

Most of my mates say they’re ass men. I prefer breasts. FEZEKILE, VANDERBIJLPARK The mystery of anatomical proclivities starts with our ancestors, says David Puts, a professor of anthropology and human sexuality at Penn State. A woman’s curves signal the presence of fertility hormones and the ability to carry and nurse big-brained babies when food is scarce. So it makes sense that men would develop the uncanny ability to track the movements of curvaceous women. But your preference for breasts over buns may have to do with your personal experiences, especially while you were young. Maybe you stayed up late fantasising about your sister’s busty friends while your pals were spanking it as they fixated on the well-rounded backside of the babysitter. Those early moments of lust create an enduring…

How Your Name Gives You Game There’s a reason your buddy Brett might be seeing more Tinder action than you are. Research from the dating app The Grade reveals that a higher percentage of users swipe right on people whose names are considered by many to be more conventionally feminine and masculine than others. The big winners: Brianna, Erika, Lexi and Brooke among women, and Brett, Tyler, Corey and Andy among men. It’s partly about your childhood, which was probably populated by cartoon characters that locked in those name stereotypes, says Ohio University psychology professor James Bruning. Similar thinking applies beyond the dating world, he says. Try using your full first name at the office (you’re bound to seem more professional) and an abbreviated one when you’re at the bar,…

NOTHING GOOD HAPPENS AFTER MIDNIGHT. It’s the seedy underbelly of the day, a place ruled by questionable drinks, greasy foods and bad habits. And it’s this world that Wesley Randles walks into when he exits the sweltering confines of his kitchen, wiping a sleeve over a sweat-covered brow after another service. “You can’t go for a run, or call up your mates to hit the gym,” says the chef. “It’s either open a beer or get to bed.” He heads up The Pot Luck Club, which has almost singlehandedly gentrified the industrial district of Woodstock. To land a table during the coveted evening service you’ll have to book months in advance. And soon he’ll be branching out and starting his own restaurant. In short, the 29-year-old knows what it takes…

A Norwegian survey of nearly 50 000 people found that cultural engagement makes you feel healthier and happier. Braamfontein is something of a cultural hotspot. Explore: First Thursday The best night to hit Braam is the first Thursday of each month, when art galleries in the city stay open till late. Grab a map online or at the first venue you go to, and hit the rest of the city on foot. There’s Stevenson (stevenson. info) right at the top of Juta for excellent local contemporary art, Kalashnikovv (kalashnikovv.co.zakalashnikovv.co.za), the punk antihero of the precinct, and Grayscale (grayscalestore.co.za) which champions graffiti and street art. Critical Mass If your legs aren’t still jelly from the your bike ride, lead your lady on a tour of the city by night. Critical Mass takes…

01 ROTHCO PARACORD R140 SHARPEDGE.CO.ZA It can handle 250kg of weight (more if you wrap it up) and will pull you out of any sticky situation, whether it’s using it as a makeshift tow rope or laying a booby trap for the army of undead on your tail. A survival essential. 02 CARDSHARP KNIFE R250 CAPE UNION MART Folds into a credit card-sized sheet to stash in your wallet. You’ll never be stranded without a decent cutter (it’s made from surgical steel). Good news if your father-in-law is serving up his signature overcooked steaks. 03 MAGLITE MAG-TAC R2 200 TAKEALOT.COM The night-time toilet run, or being caught in the dark during a hike – you’ll need to get lit. This flashlight comes at a price, but you’re buying reliability. It’s…

1 Couch Stretch Assume a lunge position with your left knee forward and your right knee behind you on the floor close to a box or wall; your right shin should be roughly parallel to the box. You’ll feel your right hip stretch. Switch legs; repeat. 2 Shoulder Mobiliser Grab a pipe, dowel or exercise band and hold it in front of you with your arms straight and hands twice shoulder-width. Slowly arc it up, overhead, and behind you.…

AGE / HEIGHT 40 / 1.88m LOCATION Noordhoek, Cape Town WEIGHT BEFORE 142kg WEIGHT AFTER 108kg TIME TO GOAL 12 months HIDDEN AWAY IN AN AREA CALLED Sun Valley in Noordhoek lies a small but potent training lab. It’s equal parts sweat, science and proven bodyweight training, and it’s the main cause of Chris Sugden’s impressive weight loss. The burly ex-rugby player has always been a big man but when he stopped training and playing the 15-man game, the paunch came piling on. “In 2013, the alarm bells started to ring when I weighed in at a whopping 142kg at the age of 38,” says Sugden. Sugden’s salvation came through a combo of trainers, including Darren Clarke and Lee-Ann Dawson of the Athlete Development Centre, but it was mostly thanks…

01 Drop In Crank the treadmill up to a 10% incline, let the belt get up to speed, then hop on using the hand rails. Land with your forefoot first – the impact will be absorbed by your quads, rather than your joints. 02 Knees Up As soon as your foot touches, drive up with your back knee to power forward in a big stride. Imagine a line reeling in from shoulder to knee; more leaping gazelle, less Team America puppet. 03 Go Hard Landing with the opposite foot, repeat the motion with your other leg; you’re aiming for a constant, fluid pace you can sustain for 30 seconds at a time. Rest for 30 seconds after each sprint and do 10 in total.…

1 Pulled Pork and Slaw Serves 6 It’s on every gastropub menu for a reason – this is quintessential man food. Bring that little piggy home from the market yourself and make it your own way. Your secret sauce: a little sugar, and a lot of spice. INGREDIENTS PORK ¾ CUP TOMATO SAUCE ¾ CUP WATER ¼ CUP APPLE CIDER VINEGAR 1 TSP PAPRIKA, DRIED MUSTARD POWDER ¼ TSP GROUND CUMIN 1 TSP CHILLI POWDER, TOASTED FENNEL SEEDS CUP BROWN SUGAR ½ CUP FINELY CHOPPED ONION 1 CLOVE MINCED GARLIC 1.7KG BONE-IN PORK SHOULDER COLESLAW 1 EACH WHITE & RED CABBAGE, FINELY SLICED 3 CARROTS, GRATED 10G TOASTED FENNEL SEEDS 70G CASTER SUGAR JUICE OF 2 LEMONS 70ML OLIVE OIL 100ML OF WHITE WINE VINEGAR 100ML OF CIDER VINEGAR HOW…

Are out-of-season veggies less nutritious than in-season stuff? JAKE, WINDHOEK Slightly, but that doesn’t mean you should eat only the peak-season stuff. Summer strawberries are more delicious and a little higher in vitamin C than December strawberries, for sure. But all fruits and vegetables, no matter what the time of year, are high-fibre and low-kilojoule. The bottom line? Think of in-season produce as a bonus, not a necessity. all_body_ag7625-Is fat a good source of energy? WILL,JOBURG Yes.Because it's high in calories,it helps you feel full and won't lead to crashes like some crabs do.But fat won't give you a fast jolt,which is one of the many reasons why marathoners don,t carry sticks of butter.As a general rule for overall health,swap out some fast-burning starches and grains (rice,pasta,bread) for slow-firing fats…

GONE ARE THE DAYS WHEN THE ONLY soundtrack playing at the gym was the satisfying clang of steel on steel and the accompanying chorus of beastial grunts. Nowadays, the only sound distinguishable over the blaring, generic house megamix is the incomprehensible gibberish emanating from the mouth of Brosef Stalin and his comrades in bulging arms. A mixture of opaque acronyms and the kind of language not uncommon in a scientific paper, this chatter can be confusing, to say the least. And as if lifting heavy objects and getting uncomfortably hot in a low-ceilinged sweatbox wasn’t daunting enough, this complex vocabulary alone is enough to put the uninitiated gym-goer off ever venturing back into the weights room. For starters, who is this Serge Gainzbourg you keep hearing about? Where on Earth…

I’mma Let You Finish Self-proclaimed a-hole Kanye West digs a digit up his derriere. Now, we don’t judge... but y’all do. His preference was exposed on Twitter after a public row with his ex, Amber Rose. Pro tip: don’t call out your former flame if she’s packing that calibre of ammo. U Got It Bad Filming your sexcapades is fun. But keep that homemade footage homeward bound, or you’re in trouble. R&B star Usher found this out the hard way, when his laptop went AWOL, and his video went, well, everywhere. Zoohander When former model Tyson Beckford decided to rub one out in an online video chat, he reckoned his privates were private. Then his accomplice leaked the recording. Yeah, she shouldn’t have done that, but he should have seen…

1 Balls are a huge nuisance. They shift left, they shift right. It’s like having a sweaty beanbag chair in your pants. So please refrain from chiding us if we occasionally feel the need to rearrange our boys. 2 We weren’t looking at your friend’s cleavage. We were looking at cleavage. Cleavage is its own self-contained entity. It doesn’t matter what body it’s attached to. (Unless it’s Mom’s.) 3 Your expectations? They’re all yours. We don’t need ’em! 4 We don’t care if you had a lot of boyfriends before us. The number doesn’t matter. What we really care about is that those boyfriends were all unemployed mouth-breathing heathens who couldn’t find your clitoris if you put your finger on it. 5 Yes, actually, we think it does make you…

THERE IS A CERTAIN WORKOUT ON A CERTAIN DAY AT gym that I avoid. Truth is, it exposes all my weaknesses and, honestly, I’d rather just do without it. I’m fully aware that revealing this will now force me to confront it and I guess that’s partly why I’m putting it out there. Deep down I know the stuff I fear the most holds the secret to the biggest rewards but whenever I’ve met a challenge head-on, it’s only resulted in a (generally) positive outcome. Still, it’s tough to walk through a door you know will lead you into unknown territory and perhaps expose some vulnerability. And most of us, most of the time, will – naturally – take the easier route. Don’t get me wrong, I’m not suggesting a…

Don’t throw out the slabs with the rest of your bad habits. A UK study has found that chocolate may reduce your stroke risk. People who ate at least 14g of chocolate a day (but didn’t gorge on the stuff, of course) had a 22% lower risk of suffering a stroke than abstainers. The study authors speculate that the one-two punch of flavonoids (in the cacao) and fatty acids and calcium (in the milk) could help maintain healthy blood lipid levels and blood pressure, thereby warding off strokes. Go dark: we recommend at least 70% cocoa. Reward yourself and your health by eating a square daily.…

Sugary Drinks Can Lead to Dangerous Flab People who regularly guzzle sugary drinks have more visceral fat – the kind that forms around abdominal organs and raises the risk of diabetes and heart disease, a study found. Sugary drinks were not linked to subcutaneous fat, the less harmful kind found under the skin. And diet soda was not linked to either kind of fat. BIG BODY, SMALL THINKING For every two units your BMI exceeds 25, your left hippocampus shrinks by nearly 1%. Brain diseases like Alzheimer’s are associated with early and fast hippocampus shrinkage. So at that rate, a moderately obese man may tip into dementia two years earlier than a lean guy. Fat can produce inflammatory molecules that are toxic to neurons. EATING FOR ONE? THE BIG FAT…

Blow Off Steam A bamboo steamer makes short work of cooking up vegetables. A single batch will take eight minutes max. Want to get the most out of this tool? “Swap plain boiling water with a homemade vegetable stock to enhance flavour,” says Wesley. You could also start making your own dumplings – and never order greasy takeaways again. Typhoon Steamer R429, loot.co.za Up the Pressure Once you get the hang of using a pressure cooker you’ll whip up meals almost twice as fast. It may seem daunting, especially if you remember the screeching cooker your parents used to break out, but the tech has come a long way, so you don’t have to worry about your dish ending up on the walls. Russell Hobbs 6L Pro-Cook R1 286, loot.co.za.…

This might prompt a few concerns along the lines of “You’re ruining my roses” – but it’s worth it. Think of all the electricity you’ll be saving, and the endless potential of romantic nights under the stars, around the warmth of a vintage boma… Get the idea? Well, here’s how to get it done. 1/ First off, it needs to be far away from your thatch roof. One stray spark could ruin it all, so plan the location of your pit carefully. 2/ Find a rod of some kind and stand it upright in the middle of where you want your pit to be. Mark out a circle around it, no bigger than you'd want your fire to be. 3/ Dig like you’re El Chapo escaping from prison (again) –…

Mobile Vault Stash your data somewhere no one will find it. This app encrypts your pictures, messages and videos, hiding them all behind a randomly generated password. nq.com Call Control Whether you’re trying to dodge telemarketers or your SMS-happy ex, this app will screen your incoming calls and messages, dumping the ones you’ve scratched into your blacklist. everycaller.com Prey Lost your phone? This app will help you track it down. Prey can be installed across multiple devices, from your tablet to your smartwatch, and will give you live updates on your phone’s last location.preyproject.com LastPass Generate random, near-uncrackable passwords for your websites and apps and store them all inside this little piece of software. You’ll only need to remember the master key. lastpass.com…

Reebok CrossFit Nano 5.0 These lightweight yet stable training shoes are on Ben’s feet pretty much all day, every day. He especially likes them for doing high-intensity conditioning circuits and intervals. Totalsports, R1 999 Progenex More Muscle Ben keeps a bottle of this whey protein on hand at all times. It delivers 30g of protein – perfect for jumpstarting muscle growth. Visit progenex.co.za for details Olympic Bar As one of CrossFit’s best Olympic lifters, Ben needs a reliable bar. His favourite has great “whip,” helping his lifts feel smooth and powerful. Try the WOD Olympic Bar from rebelstore.co.za, R3 495 Neoprene Knee Sleeves These knee-hugging sleeves can minimise swelling and promote bloodflow. With regular use, they may reduce pain and boost performance. Rehband RX Line 5mm. R370 per sleeve,…

STRENGTH/ Pull-Ups This classic exercise builds your arms and back, and all you need is a bar. If you can’t do strict ones, get yourself a rubber band for assistance. Mix up your grip and hand width, and always hold a hollow position – tense your core, quad and glute muscles, keep your legs straight, and point your toes. POWER / Box Jumps It’s a brilliant move for explosive speed and power, and all you need is a box or raised platform. Use your arm swing to generate extra power, and aim to land softly (knees bent). CONDITIONING/ Mountain Climbers Do these simple moves properly, and you’re rewarded with a killer core. Start in a push-up position, and then drive your left knee up towards your left elbow. Then do…

13KPH AVERAGE AT THIS SPEED (AVERAGE JOGGING PACE) YOU’D TAKE 27 SECONDS TO RUN 100M, ADMITTEDLY UPHILL 17.5KPH FIT HITTING THIS SPEED FOR 30 SECONDS OVER 10 ROUNDS IS A GOOD EFFORT 19.3KPH ADVANCED THIS LEVEL PLACES YOU IN A MUSCLE-BUILDING ZONE, NEARLY QUADRUPLING GROWTH HORMONE. YOU CAN ALMOST TICK THIS SESSION OFF AS LEG DAY. ALMOST 21.7KPH ELITE AVERAGE SPEED CLOCKED BY TOP NFL RUNNING BACKS. YOU MIGHT WANT TO CONSIDER A CAREER CHANGE. OR AT LEAST SWAP A FEW OF THOSE 10K RUNS FOR TRACK MEETS…

THE USDA’S NEW MYPLATE NUTRITION recommendations are universally applicable (and much easier to understand than the old Food Pyramid) but they still under-deliver on requirements for active men. With the help of Brian St. Pierre, director of performance nutrition at Precision Nutrition, we designed the Men’s Health Plate. ¼ PROTEIN “Protein helps you build muscle mass while maximising fat loss,” says St. Pierre. Fill a quarter of your plate with short ribs, chicken wings, eggs, fish or whatever protein your muscles desire. That’s two servings, each about the size and shape of your palm, he says. 1/8 QUALITY CARBS Eat two handfuls of fruit, beans, tubers (like white or sweet potatoes), or whole grains such as brown rice or quinoa at each meal. The right amount of carbohydrates can power…

DESIGNED BY BJ Gaddour BEST FOR Building lean muscle, burning stubborn body fat, and improving fitness across the board. EQUIPMENT Dumbbells; bench or box 1/ Dead-Stop Push-Up Assume a push-up position with your feet together, your body straight, and your hands below but slightly wider than your shoulders. Lower your body all the way to the floor. Lift your hands, pause, then place them back on the floor and push up explosively. 2/ Goblet Squat Hold a dumbbell in front of your chest, cupping the top end with both hands. Push your hips back and bend your knees, performing a squat. Pause; then push back up. 3/ Bear Crawl Assume a push-up position and then walk your feet forward until your hips and knees are both bent 90 degrees. This…

THE FIRST THING MY MOTHER ALWAYS DID AFTER WAKING UP WAS GRAB A CIGARETTE. I’D REACH FOR A DIFFERENT DRUG: AN ANTI-HISTAMINE I’D BEEN SWIGGING SINCE CHILDHOOD TO LESSEN THE COUGHING AND SNEEZING CAUSED BY HER CHAIN-SMOKING. On the morning of my first trip home from university, I woke with a familiar sore throat and sinus pain and quickly downed two gulps. But the cherry-flavoured elixir was proving no match for Mom’s volume of smoke. By the time I reached the living room, I was coughing and sneezing so hard it felt like a seizure. Then my nose started bleeding. I yelled something horrible at my mother, who I assumed was puffing away in the kitchen. But she’d gone shopping. This was when I had a eureka moment. Instead of…

I’m circumcised – but wish I weren’t. Does foreskin reconstruction surgery work? ALAN, STANFORD Not worth it. That snipped tip of yours is an asset. For starters, being circumcised can be safer. The inner surface of the foreskin is rich in immune system cells called Langerhans cells, which “attract” the HIV virus during intercourse, says Julia Samuelson of the World Health Organisation’s Department of HIV. The foreskin is also prone to microtears that can let in pathogens; a 2015 study found that circumcised men were 74% less likely to have the human papillomavirus (HPV), which causes genital warts in some cases. Maybe you’re just hoping to score more feeling during sex? Our advice stands. Your nerves are concentrated in the head of your penis, and according to a 2015 Sexual…

TV’s Deadly Cost The Crime Scene Your couch The Victim You Yes, TV can kill: in an American Journal of Preventive Medicine study, people who watched three to four hours of it a day were 15% more likely to die over the 14-year study period than those who watched little to none. The Verdict No need to deliberate: inactivity for long periods isn’t healthy. The evidence is below. (We’re not sure what’s behind the suicide connection, but it almost certainly has something to do with Keeping Up with the Kardashians.) 31 PERCENTAGE DECREASE IN THE RISK OF HIGH-BLOOD PRESSURE BY EATING YOGHURT AT LEAST FIVE TIMES PER WEEK Source: American Heart Association’s Epidemiology/Lifestyle 2016 Scientific Sessions SITTING TIME BOMB YOU SNOOZE, YOU LOSE (YEARS) The more you sleep and sit,…

Fitness May Help Memory Scientists studying people’s aerobic fitness have found a link between fitness and high volume of a brain region called the entorhinal cortex, which is associated with memory function. A possible reason: cardio work helps generate more blood vessels in the brain, the scientists speculate. AM FOOD DEBT = PM PROBLEMS Skipping breakfast can hinder your exercise performance as much as nine hours later. When 10 men skipped the morning meal (but ate lunch), their afternoon cycling performance lagged 4.5% behind the days when they ate both meals, according to a recent UK study. LIFT TO LOSE LIFTING HELPS YOU BURN MORE FAT Lift to get lean: if you’re out to melt fat, weight training may work better than cardio. In a University of South Carolina study,…

20-MINUTE ENERGY BOOST SUSHI RICE It’s a hardcore carb, but you’ll need that quick-release energy if you’re hitting the gym or the track. Pair it up with your choice of fishy protein, and you’re onto a winner, Wesley says. YOU’LL NEED 4 CUPS SHORT-GRAIN JAPANESE RICE 5 CUPS WATER 1 STICK KOMBU 1 CUP RICE VINEGAR 1 TSP SUGAR 1 TSP SALT METHOD Rinse the uncooked rice in a strainer until the water runs clear. Meanwhile, add 4 cups of water to a pot and bring to the boil, then remove it from the heat. Now throw in the rice, cover with tinfoil and cook on medium to high heat for 12 minutes. Then, remove from heat, stir in the rest of your ingredients and allow to steam for a…

6am/ Hit the Streets It’s time to get moving. Braam offers an interesting on-your-feet challenge, with hills aplenty to get the quads pumping. No road has the same gradient, so your workout won’t plateau. The Adidas Runbase app is all the GPS you need, with a comprehensive guide to the area’s best urban running routes. The Nike Running Club is a good bet too, with a well-established community, and Puma Trac works for anywhere, but Runbase is Braam-specific, which will come in handy when you’re looking for secret side streets even the taxi drivers don’t know about. (runners.adidas-3stripes.co.za). Once you’ve nailed that new 5K PB, it’s time for coffee. One of the best things about Braamfontein is that all roads lead to java. A lot of people reckon Cape Town…

You know Nicole Meyer, right? The Liqui-Fruit girl. What about her legs? Yeah, you’ll recognise them. This 24-year-old model is racking up as many frequent flier miles as modelling gigs, for top brands such as Guess and Daniel Hechter. But downtime for her isn’t spent on the sands in Zanzibar: instead, you’ll spot her in Cape Town as she puts the brakes on an early burnout. Born in Wellington, she says there’s no calmer place in the world than South Africa’s coastal province. “Sometimes you just have to chill, and there is nowhere better to do that than home.”…

TRAIN If you’re looking for a personal trainer, you won’t just find them at the gym. Many companies are serving up virtual workouts that will take you through your paces, analysing how well you perform. And the best part is that your digital coach doesn’t charge an hourly rate, or want you to feel his biceps. TAKE OFF Your dreams of being an astronaut disappeared with your toy collection, but VR will give you a chance to explore the galaxy. The Smithsonian National Air and Space Museum let visitors strap on VR headsets and travel into the great unknown on board the Ranger craft (that’s the one seen in Interstellar). JUMP Battling with vertigo or just a fear of spiders? Researchers are looking at how this new tech could help…

My buddy brings his crying kid everywhere we go. I can’t stand it. Should I mention it? Hey, that’s his boy you’re talking about there. You think that if you lodge a formal complaint, he’ll just leave the tyke at home more often? That’s never going to happen. Here’s a thought: maybe Junior is wailing because Daddy’s buddy is a jerk. The small fry can sense that stuff, you know. Why don’t you try talking to the little nipper? Or just make goo-goo eyes at him, if he’s still a babbler. No patience for that? Then the kid’s right – you’re a jerk. The way I see it, you have two options here: take an interest, or do everyone a favour and bail. When a woman asks “What’s your type?”…

1/ Trim Some kJs Eating less can help you lose man-boob fat, but don’t go overboard. A very low-kolijoule diet is bad for many reasons; for one thing, starvation wreaks havoc on your hormones. That may actually increase your risk of gynecomastia when you start eating again. “Cut 4 000 to 8 000 kJ a day. Eat plenty of protein, fruits, and vegetables,” says nutrition expert Mike Roussell. 2/ Straighten Your Posture Rounded shoulders make a soft chest look even softer. Rehab specialist Dean Somerset recommends the band pull-apart to draw your shoulders back into their natural posture. Hold an exercise band straight out in front of you with your arms shoulder-width apart. Pull your arms out to your sides while lifting your sternum and pulling your shoulder blades down…

MORE MUSCULAR GLUTES MAKE YOU stronger and leaner all over. In fact, a great rear can even reduce your risk of injury. Want to seem taller? Tighten your butt, stand up straight, and amaze all your followers. Bonus: you just fixed your posture too. Bulk up your backside – fast – with these three moves. 01 Hip Thrust This move teaches you to generate power from your hips instead of your lower back – the key to avoiding lifting injuries. Knock off 10 to 20 reps as a warmup before squats or deadlifts. Or do 3 to 5 sets of 10 to 20 reps with a heavy barbell. Be sure to tighten your glutes with every thrust. 02 Kettlebell Swing The swing is a total-body move that melts fat and…

Nioxin If wishful thinking is a commodity, consider Nioxin its primary purveyor. The company that makes this line of topical treatments claims that it can rid your scalp of follicle-clogging sebum and surface residue. While the claim may be true, it’s irrelevant for balding men. “Every shampoo does that,” says Papri Sarkar, a dermatologist. “Sebum is simply an oil produced by your sebaceous glands. Getting rid of it does nothing to help reduce male-pattern hair loss.” So why do some men insist they’ve seen results? It’s probably because they’re initially washing their hair more often, which leads to fewer hairs clogging the drain. “If you wash your hair every three days, you might lose 300 hairs per wash,” says Sarkar. “But when you do it daily, you’ll lose only 100…

TABATA TORCHERS Select a pair below. Do the first move for 20 seconds and rest 10. Now do the second move for 20 seconds and rest 10. Repeat the pattern for 4 minutes. Pick another pair and repeat; do as many as you want. Exercises 1+2; 1+7; 8+6; 5 (alternate legs) METABOLIC BURNOUTS Do each exercise below in order for 30 seconds, resting 30 seconds between moves. That’s Round 1. For each ensuing round, take 5 seconds off your rest; keep going until you’re not resting at all (Round 7). 4, 1, 2, 8, 6, 7 VARIABLE-TEMPO TRAINING Pick three exercises. Perform them as a circuit with 60 seconds of work and 60 seconds of rest. Complete 5 circuits. Each circuit, take 3 seconds to lower or raise the weight…