Innholdsfortegnelse for January 2017 i Men's Health South Africa

Is it true that some guys can’t get abs that show? If that’s the case, how do I know if I’m wasting time aiming for a six-pack? ALFIE, NORTHERN PROVINCE A six-pack requires two things: low body fat and adequate muscle mass. But genes play a role too. “Two guys with the same body fat, diet and exercise programme rarely look exactly the same,” says Christine Mermier, director of the exercise physiology lab at the University of New Mexico. You might not shed fat easily or you might store it around your belly. So blame your DNA, age, stress or the lighting. Still, most men can get their abs to show if they hit on the right diet and exercise and are extremely disciplined. HEALTH I’ve been seeing little dots…

Brainstorms turning into drizzle? It might be time to break out the whips and chains. Researchers have discovered that kinky sex – the kinkier the better – can help make you more creative. The article, published in the journal Psychology of Consciousness: Theory, Research and Practice, surveyed participants on the fetish-focused social network Fetlife and found that the mind-altering effects of bondage, dominance and submission in the bedroom could not just perk up your ability to think outside of the box, but help reduce stress too. 5 HOURS OF TV A DAY THAT, IF EXCEEDED, COULD LOWER A MAN’S SPERM COUNT. WANT KIDS? HEAD FOR BED, NOT THE COUCH. Source: American Journal of Epidemiology For up-to-the-minute sex news and tips, go to mh.co.za/sex-women…

TOSSING A FEW THINGS INTO A BAG AT THE LAST MINUTE MAY MAKE YOU FEEL LIKE a jet-setter. But pros, like professional organiser Barbara Reich, know the value of planning. Make a list, she says, “and then pack from the list.” Simple enough? Do it like this. THE DRESSY DECK Run lightly dampened hands over minor wrinkles. Your body heat will “steam” them out. THE CASUAL LAYER Polos and jerseys don’t wrinkle much. But hang ’em up as soon as you arrive. THE RELAXED STRATUM Roll tees, pants and jeans, or fold them into squares. Keep the rolls tight and the folds neat. THE BASEMENT Dirt can drift. Pack a few plastic bags to protect clothes from your dirty shoes. Stack Smartly As shown above, the heavy stuff (shoes) should…

1/ When you RSVP for a party, your preferred method is... A DON’T HAVE ONE. I’LL LET THEM KNOW B TEXT. THEY’LL SEE IT C WHICHEVER WAY THE HOST WANTS IT D IN PERSON OR BY PHONE 2/ When choosing a bottle to bring as a gift, you usually decide on... A WHO DOESN’T LIKE PINOT GRIGIO? B A RED I KNOW THEY’LL BE INTO C SOMETHING THEY’LL GOOGLE THE PRICE OF D THE CHEAPEST STUFF I CAN FIND 3/ If you bring a host gift that isn’t alcohol, it’s usually... A A BOUQUET. THE LADIES LOVE THAT B A PARTY GAME – THEY HAVE TO TRY IT C THIS KILLER CANDY FROM A LOCAL SHOP D THE GIFT OF MY COMPANIONSHIP 4/ When I’m at a party, I pull…

1. Barbell Bench Pull Pulls, or rows, are some of the most effective ways of upgrading raw power. The speed of the movement will dial up your explosiveness, giving you a musclebound nitrous boost when you’re in the rower’s seat. 2. TRX Rows With a suspension trainer, you’ll gain access to a whole new repertoire of intense upper-body workouts. Rows will not only work your arms, but add strength your back, using your bodyweight. R2 200, trxsouthafrica.co.za trxsouthafrica.co.za 3. Push-Up Box Jumps Adding elevation (two boxes) to your push-ups means you’ll be able to go lower, which will hit your shoulders and back harder. Include jumps, and you’ll force all your limbs to work overtime as you summit the box. 4. Army Crawl “This one is super effective because it…

JONATHAN Montgomery was frustrated. His biceps weren’t popping, but his belly was. The 38-year-old firefighter was doing everything right, or so he thought. He lifted three or four days a week and watched his food intake, especially carbs. At first it worked – he got leaner and stronger – but he never quite hit the fitness level he was seeking. After a year, flab crept back and his fitness stalled. He tried to bust out of his rut by lifting more and eating less. It backfired. He found himself at a chubby 100 kilograms, feeling strong but out of shape. It didn’t make sense, he says. One night he googled for answers and stumbled upon trainer Alex Viada and nutritionist Trevor Kashey, a duo with a no-nonsense, science-heavy approach to…

1/ Fix Your Lunch Trevor Kashey says his most successful clients prepare their lunch at home and take it to work. This simple tactic puts you in control of your calories and macronutrients, so you’ll hit your daily goals. Kashey’s go-to is grilled chicken with rice and vegetables. 2/ Eat the Grilled Chicken Salad Restaurant meals can be notorious calorie bombs, thanks to massive portions and added flavour enhancers. But you can’t go wrong with grilled chicken salad and dressing on the side, Kashey says. Make it your default. 3/ Salt Your Water Replenishing your fluids after a long run or ride is important. Add a pinch or two of salt to a big glass of water to hydrate your body and keep it that way, suggests Kashey. Adequate hydration…

She wants to spend a fortune on our wedding. Can I put my foot down? Step quickly. As you read this, she could be neck-deep in Pinterest boards that make her feel as if every cocktail napkin needs to be Instagram-worthy. Now’s a perfect time to budget your first year of marriage. Do you want to buy a house? Pay off your student loans? Take a trip to Nepal? Hiring a string quartet will suddenly seem a lot less appealing if it puts a spanner in those plans. What’s the one thing that never fails to light a woman’s fire? Sometimes my husband lets me “catch” him watching the video we made on our vacation to Jamaica last year. The idea that he’d rather look at me than a blonde…

“People spend years and their life savings trying to convince doctors they’re not nuts.” THERE WAS A TIME WHEN SEAN DAVIDSON could hear his eyeballs move. About five years ago while he was golfing in Sandton, Davidson, an auditor with a major investment firm, bent over to pick up some clubs. The end of the putter tapped him on the back of the head. It wasn’t a hard knock, certainly not enough to raise a lump or leave a bruise – but enough to trigger some pretty strange symptoms. “On the walk from that green to the next tee, my steps were really loud in my head,” says Davidson, 54. “It was ’boom, boom’... I thought, ’What the heck is that?’ I kept wait ing for it to go away.…

1. MAINTAIN GOOD FORM “The human body is one of the greatest endurance animals and can outrun and outlast almost all other animals in a distance footrace,” says Van Lingen. “But we are too often let down by poor form when we become fatigued.” “Poor form results in the bones, joints, muscle and tendons being used in an improper way. Over time, injury becomes inevitable,” he says. Van Lingen recommends you ask yourself: is my technique sound, am I strong enough to support my body and hold this good form, and is something restricting me or preventing me from running properly?’ Of these key factors, restriction is what most people overlook: even the world’s greatest runners. The key centres for full range of motion are the right big toe movement,…

1 Pants Too Big/ Cinch two belt loops in back and double-knot them together with the rubber band. Cover with sweater or jacket. 2 Pants Too Tight/ Loop the band around the button, into the hole, and back to the button. Stretch waistband! 3 Sleeves Too Long/ Pull the sleeves up and use rubber bands like garters around your upper arms to hold them in place. (Add jacket.) 4 Sleeves Too Short/ Unbutton each cuff; they’ll appear longer. Shoot the rubber band at anyone who questions your style choices. For up-to-the-minute grooming news and tips, go to mh.co.za/style…

Run Intervals Losing excess weight can help boost your libido, says Jamin Brahmbhatt, a urologist with Orlando Health. High-intensity interval training is a proven fat burner. Run for 20 minutes straight, alternating between sprints and jogs. Lay Off the Porn About a quarter of men seeking treatment for ED are under 40; for many of them, it’s due to performance anxiety. “Men watch porn and think they have to last for hours,” Dr Brahmbhatt says. Don’t buy in: intercourse lasts about 5 to 8 minutes, he says. Stick to the Script If you’re on statins for high cholesterol, keep taking them: they may aid erectile health, a new Greek study suggests. As it turns out, they boost your blood vessels’ ability to expand and contract, which helps more blood reach…

1/ Never Hike Alone. Pairs are good, four is better. 2/ Research Your Route. Choose a path within your limits. 3/ Choose a Hike Leader. Detours are dangerous. 4/ The weather changes rapidly, so be prepared for the full five climates in a single day. 5/ Forced to Stop Because of Bad Weather? Stay together, stay put, find some shelter. 6/ Only Split Up if Someone Gets Hurt. Send two people back for help and make sure someone sticks with the guy who can’t walk. 7/ Use the Damn Map. Don’t take shortcuts, and don’t wander into ravines. 8/ Water is Essential in Summer. And you’ll need food too in case you get delayed. 9/ Keep an Eye on the Time. Whatever your target, turn back before you start running…

1/ Overnight THULE 38L ROLLER CARRY-ON BAG This hybrid carry-on, which transforms from a runway roller to a backpack with some sleight of hand, will work for your overnight business trip or a monster hike up the nearest mountain. With 38L of space, you’ll have room to pack a pair of hiking boots and stash your laptop too. Best part? This rugged luggage is also water resistant and built to withstand a beating. R5 999, Cape Union Mart 2/ Overseas SAMSONITE TERMO YOUNG SPINNER Not even an airport employee training for a suitcase-flinging Olympiad can crack the exterior of a hardshell bag. And this one is invincible. Not only will it keep your valuables in one piece, but the bag is fixed with a TSA-approved combination lock to keep all…

1/ How should I prep for my first obstacle course race? Sign up for the Warrior race. That’s step one. Step two? Make sure you do it in a group. It will give you a sense of what it’s all about before you take it on solo. And you’ll quickly realise it’s not as hard as it looks. Now the prep work: bare minimum, you should be able to do a few push-ups and run around the block a few times. You’re not gunning for a perfect time; you just want to finish. 2/ What if I want to start getting serious? In that case, look to the military. Those Black Ops guys and commandos fit in five training sessions a week and throw in a few cardio stints and…

THREE YEARS AGO CRAIG COOPER got a retiree-benefits card in the mail. For most guys, that’s a gut punch. He laughed and shredded it. “Retiring just when things were getting good seemed absurd,” says the New Zealand–born entre preneur, now 53. Cooper, who’s worn many hats, hit it big in 2002 when he cofounded the telecom giant Boost Mobile USA. What’s kept him going through successes, failures and near-death experiences – including a coma, a heart infection and even a lightning strike? Focus. He meticulously designs his routine for peak performance. Here’s how you can draw on Cooper’s lifelong success. 1/ Reward Passion When entrepreneurs approach Cooper for funding, he asks them where they want to be in five years. “It gets straight to how passionate they are about their…

1/ Don’t Be a Hero Many guys sacrifice good form for an ego- boosting heavy bar. Don’t. Overreaching for that 1kg gain can eventually lead to fatigue accumulation, slowing your results. 2/ Avoid Extras During a great run or workout, you might be tempted to tack on kays or sets. But that additional “junk work” just compromises the quality of your next workout. 3/ Earn Your Rest “If you’re not looking forward to your rest days, you’re not giving your training days your all,” says Montgomery. Not gassed by rest day? Amp up your intensity.…

HERE’S A SECRET FOR YOU: FOOD THAT’S MADE FROM SCRATCH is better tasting and better for you than anything you can buy premade. Plus, you can have it on your table just as fast. I figured this out because I love food and I live in the country, where pizza guys get lost all the time. Also, I prefer organic food (I’m the CEO of the company that publishes Men’s Health). So if I want to feed my cravings, it’s easier to make the meal at home. After decades of cooking with my family, I compiled the go-to recipes in my new cookbook, Scratch. When you make the small effort to cook something from scratch, magic happens. You do more than nourish your body. You feed your soul. SCRATCH SECRET…

VIWE KUKULEKA AGE/HEIGHT 24/1.71m LOCATION Cape Town WEIGHT BEFORE 100kg AFTER 79kg TIME TO GOAL 17 months “It doesn’t matter how busy you are – make time to eat better and train every day.” 1 The Problem I was a runner growing up, and at school I played plenty of different sports. However, at university I had to concentrate more on my studies than my physical wellbeing. Add friends and extramural activities, and it meant I dedicated no time to exercise. Things got worse when I started working; I thought I had no time for exercise and as a result, did nothing. I was wrong, but by the time I realised that, the numbers on the scale were over 100, and my pants size had grown to 38cm. THE LESSON…

1/ Your ideal bedtime is 10:30. When do you hit the sack? A 10:30 (+0) B 11:00 (+1) C after midnight (+2) Regularly delaying your bedtime is linked to self-regulation problems, a hallmark of chronic procrastination, according to recent Dutch research. It’s not that snoozing is unappealing; it’s just that procrastinators may have a hard time quitting activities in the moment. 2/ How do you choose a restaurant to dine with friends? A A new place (+0) B Narrow it down, then ask others for opinions (+1) C I’m happy going wherever (+2) Indecisiveness is a key trait of chronic procrastinators. “They don’t want to fail,” says Joseph Ferrari, a psychology professor at DePaul University. “So they let someone else choose, and if it’s a bad outcome, the procrastinator can…

Like you needed a reason to eat this stuff. Research suggests that garlic or onions may help your body absorb zinc and iron from grains; the benefit may extend to meat, which is loaded with these minerals. Zinc may bolster immunity and iron is crucial for muscle performance. To cook ’em, add the garlic and onions to a cold pan with some oil; then turn on the heat. That way, the garlic is less likely to burn. MUSCLE BOOSTER IMMUNITY DEFENDER Think of kefir as a tart, bubbly yoghurt. If that sounds off- putting, taste and learn: dump a slug into your next shake to give your gut a batch of beneficial probiotics. While you’re at it, add a handful of heart-healthy almonds. Preliminary findings suggest that the fibre in…

ADIDAS In the new ZNE range, designed to help world-class athletes lock into their vision of victory, Siya Kolisi has never looked sharper. Bring razor-sharp focus to everything you do, on the pitch and in the office. ASICS Excellence isn’t easy. Just ask MH Cover Guy Lee Thompson: ambition is what separates the best from the boring. Asics’ line of topnotch activewear will keep you on top of your game. WOOLWORTHS In quality, fashion-conscious pieces and modern classics with a sporty feel, rapper and actor Riky Rick embodies the confident, cool guy who knows where he’s going. SORBET MAN Key Looks for 2017 Date Night Clean up with Sorbet MAN’s 2-in-1 Face Wash & Scub, and don’t forget to moisturise. Blow-dry instead of brushing for a casual look, and use…

Details matter: a survey by the Centre for Talent Innovation found that sloppy grooming can hurt your career advancement. Stock your sliding drugstore with these supplies. 1/ Electric Razor Nobody will say you missed a spot, but it’s all they’ll see. That saps power from your presentation, the survey says. This is Plan B. Philips Aquatouch R575, Dis-Chem 2/ Hand Lotion Nothing like scaly, reptilian skin to make your handshake unforgettable – in a bad way. Soften those rough mitts with a dab of lotion. Nivea Crème R45, Clicks 3/ Mini Tootbrush Before rushing off to a face-to-face meeting, use one of these tablet brushes to extract the lettuce from your teeth and freshen that garlic breath. Toothy Tabs R125, Lush 4/ Face Wipes Yo, Slick – one swipe of…

FOR BETTER SEX, ASK HER THIS: “WHAT WOULD YOU SAY IS THE BEST SEX WE EVER HAD?” 1. When to Ask After sex. Studies show that more time couples spend talking afterward, the more sexually satisfied they are, says Amanda Denes, a pillow-talk expert (yep) from UConn. Feeling safe and satisfied helps you open up, Denes says. Having an orgasm floods the brain with the “cuddle hormone,” oxytocin, while levels of cortisol, a stress hormone, drop. 2. Why it Works This simple query is a good window into your partner’s preferences. You’ll each learn to be reminded of what works. That’s what sexual communication is all about, says Denes – talking about what you like and how you like it. Coax out details: setting, timing, positions, types of touch. It’s…

“I ALMOST FORGOT HOW COMFORTABLE LOOKING NEAT CAN BE. AND IT DEFINITELY FEELS GOOD TO ROCK A MORE CONTROLLED HAIRCUT.”  NAME ASHWIN SEPTEMBER LOCATION CAPE TOWN OCCUPATION INTERN AND STUDENT CHALLENGE KEEP THE COMFORT, IMPROVE THE LOOK A/ KEEP THE TRACKSUIT FOR THE TRACK. B/ DON’T DROWN IN YOUR PANTS. KEEP ’EM TRIM. C/ SNEAKERS WORK – IF YOU’RE ACTIVELY TRYING TO STRIKE A CASUAL TONE. TRACKSUITS. DIRTY SNEAKERS. SCRUFFY facial hair. “Ashwin needed some serious sartorial improvement,” says MH style director Azeez Jacobs. “If Men’s Health is going to be on his CV, he ought to look like he learnt a thing or two about great style.” Ashwin’s reply: “My wardrobe consists of baggy jeans and band T-shirts. I haven’t had a haircut for four months. Go for…

How do I cope with the stress of having the extended family descend over the festive season? Your break is a chance to recover from a stressful year of work, and the in-laws, cousins and pets can easily derail any best-laid plans of taking it easy. Sit down with your partner and discuss how you’ll lay out boundaries for visitors: how long they’ll be staying, what you’ll be expected to arrange and do. You don’t want your holiday to feel like work, but you don’t want to duck out either. A few gentle but firm boundaries will make sure your needs are considered. I’m struggling to stay motivated at work. How can I stop procrastinating? I’d start with the three-minute rule. Just start a task and keep it up for…

“The guy who found me told me my back was broken. I felt likeI was dying.” HIS LEGS FELT COLD, his back was a firebrand of pain that exploded around his neck. He felt the man tap him on his shoulder, he tried to stand – but there was no movement, just a sinking dread, a panic that rose and fell with each struggled breath. And there, on the shoulder of that road, with the world plunging into twilight and his wrecked car lying next to him, he knew he was going to die. “Sometimes I think this may have been the best thing that’s ever happened to me,” says Alwyn Uys, glancing to the wheelchair at his side. “It opened my eyes to who I was and what I…

Match Smoothie Mix 1 tsp each green tea, organic coconut oil, red palm oil and medium-chain triglyceride (MCT) oil; 1 serving of protein powder; 1 Tbsp organic avocado; a handful organic blueberries; a sprinkle each turmeric and cayenne; ¼ cup rice milk; and 3 cups filtered water. Avo and Sardines “My grandmother used to make sardines for me, all the time,” Cooper says. “Their nutrients are a powerhouse of men’s health, loaded with protein, omega3s and vitamin B12.” He eats them with hot sauce, parsley, onion and avocado on a slice of low-GI bread.…

I IF YOU’RE FEELING TIRED AFTER A LONG YEAR, we get it. Exhaustion creeps into each area of our lives before we notice it – and although your sex life started out hot enough to melt lead, chances are the fire isn’t what it used to be. Sexual spontaneity in men gets shelved not from a lack of interest but from fatigue, says MH resident sex and relationships advisor Dr Elna Rudolph. “If you are human, you will eventually get comfortable with your sex life. Doing the same thing over and over again takes less mental energy than being creative and coming up with something new. If you are in a long-term relationship, you might have learned to switch off your creative energy,” says Elna. And that makes you lazy.…

DURING THE period of our youth when we had far more hair and testosterone than brains, many of us did our best to destroy our seemingly indestructible bodies. Maybe you lived on bourbon and menthols for all seven years of varsity. Or evaluated more drugs than a lab tech at the FDA. Or ate so much junk food that your nickname was Big Mac and all the women you dated worked at drive-thrus. If you’ve ever wondered about your risk of repercussions from these and other long-ago sins, maybe it’s time to find out – once and for all – whether you’re safe or screwed. 1 You smoked more than Danny Zuko. Research suggests that the health risks of 10 or even 15 years of heavy smoking are drastically reduced…

RULE 1 / Start Off Slow. Don’t try do advanced moves, lift heavy weights and run a half marathon right away – you’ll be discouraged when you don’t finish, see results or injure yourself (believe me, I’ve tried, it doesn’t work). Set realistic goals that no matter how complex they are, you can break those down into smaller short term goals, and just slowly chip away at your target. RULE 2 / Push-and-Pull Pyramid. It’s a great test of strength and fitness and is a routine I use after months of chasing certain goals to test whether I have lost or gained my strength and fitness levels. It’s a two-part, timed routine of pull-ups, Archer push-ups, Tiger-bends and Aussie pull-ups. This provides a goal time to beat. RULE 3 /…

“It’s a workout that improves your physical ability and tests your mental fortitude daily.” TWO TOP TRENDS FOR 2017 Cover guy Marcel Snyman suggests: 1. USE TECH “Access to wearable fitness tech is better than ever, and a few medical aids even provide you points for using them. Add apps to your routine, whether it’s to track your diet, steps, or remind you to hydrate. I’m using them to help make 2017 my fittest year yet.” 2. LIVESTREAM CLASSES AND ADVICE “You can now access live feeds to training classes or even book a personal trainer to fit your schedule. You can join virtual spinning classes hosted by Tour de France racers, or get training programmes from top sportsmen – all through your phone, tablet or laptop.” 1 JOIN A…

STOCKISTS ALDO 021 421 5674 BEN SHERMAN 021 425 8996 BACHER & CO 011 372 6000 BROOKSFIELD 021 461 0346 CLICKS 0860 254 257 COUNTRY ROAD 021 405 4300 DISCHEM PHARMACY 0860 347 243 DERMALOGICA 021 418 0789 EDGARS 0860 692 274 FOSSIL 021 418 0045 G-STAR RAW 021 418 9000 H&M 021 826 7300 ISSA LEO 021 426 2757 KINGSLEY HEATH 0875 508 880 LUSH 021 418 4150 LE COQ SPORTIF 011 784 6334 MANGO MAN 011 555 2300 MR PRICE 0800 212 535 MOSCON OPTICS 011 483 8001 REPLAY 021 418 8507 SDM EYEWEAR 011 334 7020 SIMON CARTER 011 884 0006 SISSY BOY 021 506 4600 SPREE.CO.ZA SUNGLASS HUT 086 100 0850 SWATCH GROUP 011 911 1200 TOPMAN 021 419 5900 TRENERY 0860 022 002 SHOT ON…

“Ah, screw it. I’m just going to see how much cream I can put on this cake before it ceases to be a cake.” I’M GOING TO BE LESS OF A TWAT. There you go, that’s my New Year’s resolution. You’ve pushed me to make one, and I’ve begrudgingly laid it out there. Forget the fact that all resolve will disappear within the first few seconds of dealing with Cape Town’s nefarious traffic, or the fact that, actually, I quite like being a twat: I’ve set up the goalposts and I’m going to dribble towards the line with the sort of enthusiasm you’d expect from a striker on a free loan to Scunthorpe. See here’s the reality. New Year’s resolutions are utter crap. Exhibit A: I have a mate, who…