Innholdsfortegnelse for July 2016 i Men's Health South Africa

Akio Kawahito A.k.a. DJ-ID. I work as a DJ, Creative and Artist Manager - kind of like an overall businessman, musician and creative. 1 WHAT WOULD YOU DEFINE AS A PIONEERING SPIRIT? In my opinion there are two necessities to being a pioneer in any field. The first is the ability to conceptualise fresh and exciting ideas within that field. The second is the courage to take risks and place yourself outside of your comfort zone. 2 WHAT GETS YOU UP IN THE MORNING? Loving your job is always the best motivation. Being the leader of a team, I have a strong sense of commitment and upliftment for the collective. I’m very driven by challenges and goals, so having an objective that I’m working towards always excites me. 3 WHAT…

QUESTION What’s the best way to win friends and influence people? ANSWER Karaoke When post-work drinks look like they’re turning into pre-dawn karaoke renditions of Eye of the Tiger, you might be forgiven for cutting your losses and making a tactical exit. But being prudish is not the same as prudence. In fact, being the first man to take the mic can actually be a smart social move. New research from the University of Oxford found that singing helps people bond faster than any other group activity. According to psychologist Dr Eiluned Pearce, singing from the same hymn sheet helps us to “build social cohesion when there isn’t time to establish one-to-one connections in a group.” Which means a duet with your line manager could be the best way to…

“Get the nuts,” says Mike Roussell, author of The Six Pillars of Nutrition. “Everything else in that machine is loaded with simple carbs and added sugars. Nuts have fat, fibre and protein, all of which keep you fuller longer. More than any of the other options, nuts provide a steadier release of energy over the next several hours. Plus, they’re shown to reduce your risk of heart disease. No nuts? Go with the popcorn.” YOU AIN’T DONE UNTIL THE FAT GUY BRINGS PIE Restaurant patrons who were waited on by an overweight server were four times as likely to have dessert as those who were assigned a slimmer server, a recent Cornell study found. That’s because when we’re around people who are carrying a few extra kilos, we tend to…

1 CYCLE During the off season, Brad starts his mornings with a two-and-a-half hour cycle, pushing himself to cover as much road as he can. Time in the saddle boosts the core and quads, helping Brad stick to his motorbike like glue as he takes the corner, without losing speed. KJs BURNT 2 690 – based on your pace. For an even better burn, pick a route with steep climbs and get the most out of every ride. 2 CIRCUIT Brad stays light but strong by doing four rounds of 30 seconds of each of these exercises: side planks (left and right), push-ups, spider lunges, squat hop to plank and lateral jump lunges. “I rely on my bodyweight to strengthen my core,” he says. KJs BURNT 30% more than a…

LOOKING FOR A MUSCLE-BOOSTER THIS WINTER? CHECK THE freezer. Yeah, we know it’s cold out there, but ice cream isn’t a seasonal dessert. Forget the cliche of cones in the sun, you’re missing a trick if you’re not tucking in when the temps drop. The regular variant of this frozen treat is laced with sugar... and not much else. But ice cream makers are expanding their vision. The result: a new dairy king is set to rule your fridge. These locally-made tubs are low on sugar and big on protein. We dug around for those that tasted closest to the real deal – and one that licked the competition. Most Protein MIWHEY PROTEIN ICE CREAM VANILLA Many of the vanillas we tried committed a cardinal sin: they threw out the…

FOR THE SNOOZE LOSER Clocky (netgift.co.za) is an alarm clock that’s not putting up with your pillow talk. Hooked up with a sweet set of wheels, this ticker will start ringing and running at the same time. To stop the noise, you’ll have to get your ass out of bed and chase it down. (Keep it away from anything fragile.) FOR THE COMMITMENTPHOBE HabitBull, available on Android and iOS, tracks your patterns and rewards you for going good. It may seem shallow, but the time we spent using this simple software helped clamp down on our vices. You’ll be able to see how long you’ve spent dodging temptations or ignoring your chores. FOR THE SITTING BULL When you’re staying focused on that big presentation, getting active is the last thing…

THE BODY Matt Damon carved his rig on the Versaclimber. This piece of gym gear targets every part of your body. THE BRAWN Jason Bourne doesn’t lose fights. His secret: the Israeli military’s fighting art of Krav Maga. THE MISSION Got goals? According to a study by Dominican University, writing them down increases your chances of success. THE ESCAPE PLAN Bourne hid in the Carribean for years. The trick here: living off the grid. Bonus points if it’s a tropical island.…

Monday LOCOMOTIVE Morning A continuous pyramid set of 3 or 4km where the objective is to swim the slow lengths dead slow and the fast lengths really fast. Afternoon 30-minute gym session (for week 1 only). Tuesday 100M SWIM SETS Sets of 30x 100m interval sprints, going off every 2min. Wednesday 4KM PROGRESSIVE Each succeeding km is at least 15-20 seconds faster than the previous km. Thursday DISTANCE Morning Long, continuous swim between 5-7km without stopping at sea-swim-pace. Afternoon 30-minute gym session (for week 1 only). Friday REST DAY Seriously, take it easy. Saturday 100M SWIM SETS Sets of 30x 100m interval sprints going off every 2min. Sunday 4KM PROGRESSIVE Each succeeding km is at least 15-20 seconds faster than the previous km.…

STRONGER LOWER LEGS MAKE YOU BETTER AT SPRINTING, running, and jumping. Plus, sculpted calves are great assets to have when you’re sporting shorts. Whether you’ve got sticks that need strengthening or burly tree trunks that could use more definition, these moves can help you build the legs you want. 01 Calf Raise Off a Step This move extends your range of motion, improving mobility and working your leg muscles harder. Build up to multiple sets of 20 reps, pausing at the top and bottom for a full count. Progress to single-leg reps. For more stability, hold on to a power rack or a wall. 02 Seated Shin Raise This works your shin and ankle muscles. Do 100 every time you train your calves (say, 5 sets of 20 reps). No…

I think my girlfriend has been faking orgasms. Is there something wrong? JOHAN Probably not. Most women reach orgasm about 60% of the time with their familiar partner, according to a study in the Journal of Sexual Medicine... whereas guys do about 80% of the time. Plus, many women don’t climax from penetrative sex alone, so it might be time for you to rethink your strategy. FYI: the clitoris has eight times the amount of nerve endings than the head of your penis. So, in a nutshell: you need to work out what gets her off to supplement the intercourse that gets you off. Anatomy aside, you’re also dealing with a head game. Make sure she feels relaxed, secure, sexy and adored. My girl is making noises about a wedding.…

1 The Item/ Shirt Button-Downs Professional cleaning can mean subjecting your shirts to harsh chemicals and soaps. Then they’re ironed on a big, heavy press, which can crush buttons and wear out fabrics, especially if the operator isn’t careful. Don’t take the chance; when it comes to cleaning your clothes, it pays to get hands on. A crisp white shirt will only stay that way if you wash it after wearing, unless you’re an undershirt kind of guy, in which case you could go two or three wearings. If you notice any discolouration around the collar, cuffs or armpits, turn the shirt inside out and gently treat those areas with a stain stick. Then wash it in warm water on a delicate cycle and hang it to dry. (No dryer.)…

WHEN RUMOURS SWIRLED LAST DECEMBER THAT NFL quarterback Peyton Manning had taken human growth hormone to recover from injury, most guys had two thoughts: (1) “Peyton, a cheater? Say it ain’t so!” (2) “Damn, maybe I need to get some.” Manning is just the latest star to face HGH doping allegations – according to various media outlets, plenty of athletes and celebrities are already true believers. Ten to 15 men on each NFL team now use the banned substance, one player told the Milwaukee Journal Sentinel, and a prominent US trainer estimates that 20% of actors take it, according to The Hollywood Reporter. CLOSER TO HOME, RELIABLE STATS ARE JUST as sketchy – but as sports scientist Ross Tucker has argued, our pro athletes are under pressure to perform –…

1/ White Noise Ambience Lite It’s been called the Nap App, and it’ll help you to get the quality rest that you and your body deserve. There are plenty of options (for Android, iOS and Windows phones) but this is our pick. logicworks101.com 2/ Volpe Blackout Curtains Blackout curtains can be a sleep game changer. These are made from a thermal fabric that cuts out so much light you’ll have to check your clock to confirm it’s really morning. R499 (extra length Expresso option), volpes.co.za 3/ Rebelstore Massage Ball This simple, cheap firm rubber ball is pefect for massage therapy. Use it before bed tonight to roll over sore areas so you can perform better at gym tomorrow. R95, rebelstore.co.za…

1/ Log Lift 4-5 sets of 2 reps Drive through your heels to lift, then pull the log into the crook of your hips (A). Lift it to your chest, then press overhead (B). Work up to using your 8-rep max. 2/ Log Clean and Press 4-5 sets of 2 reps Similar to the previous move, but this time you want to lift the log explosively, ending with it in a rack position across your shoulders (A). Press overhead (B). 3/ Military Press 3 sets of 5 reps From your chest (A), press overhead (B). Your hands should be wide, so your elbows are bent to 90 degrees at the midpoint. Björnsson adds resistance bands. 4/ Dumbbell Shoulder Press 2 sets of max reps in 30sec Stand or sit with…

Using your phone while driving. Keep a photo of a loved one on the dash. It’ll remind you why SMSing isn’t worth the risk. Not washing after peeing. Colorado scientists found skin bacteria like staph (pneumonia) on most door handles. Reaching for a drink after work. Lower stress by listening to music while reimag› ining a happy ending to a work hassle. Mindless munching at night Create a “not›shopping list” of snacks you shouldn’t buy. The commitment will help you resist. Popping ibuprofen. It may raise your risk of heart attack and stroke. Rub eucalyp› tus oil on the sore spot instead.…

Those few words are packed with a whole lot of wisdom – just like the pages in the magazine. And we’ve shoe-horned them with the best muscle building secrets and science. Just like Gym Jones and the big man of muscle, Bobby Maximus (featured on page 26), we want you to build the best body you’ve ever had, and we’ve got the tried-and-trusted tools, the science-approved data, the best bang-for-buck exercises, and the best coaches – all concentrated into one hardcore dose of greatness. We’ve got five potent training plans (including one from Gym Jones), a primer on crushing unhealthy cravings, a round-up of the best creatine and pre-workout supplements, a breakdown and technique manual for the three most important lifts, and even a guide on how to recover properly.…

BEGINNER Just starting out? Then a 25kg Rubber Hex Dumbbell (R1 050, 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.…

Spicy Sausage with Chicken and Kale Heat a R2-size amount of olive oil in a griddle on medium. Add 100 grams loose pork sausage and 100g boneless, skinless chicken thighs, chopped. Cook, stirring, until the meats brown, about 3 minutes. Stir in 2 minced garlic cloves and a pinch each of red-pepper flakes and ground cumin. Add ½ cup reduced-sodium chicken broth and 1 cup chopped kale; cover and simmer until the greens wilt and the meats cook through, 5 to 7 minutes. Season to taste. Makes 1 serving PER SERVING 2 110 KJS, 40G PROTEIN, 13G CARBOHYDRATES (2 G FIBRE), 33G FAT…

USN B4-BOMB Part of the Hardcore Series, it has a mix of BCAAs and patented ingredients, but also the benefit of creatine HCL too – and without any sugar. It’ll power you up for any kind of workout. R399 for 280g, usn.co.za OPTIMUM NUTRITION GOLD STANDARD With a potent combination of 175mg of caffeine, 1.5g of Beta Alanine and 3g of creatine in every serving, it almost guarantees you’ll be getting in more reps in every set. R499 for 330g, optimumnutrition.co.za NUTRITECH AMINO PRE If you want a great value pre-workout that’s jam-packed with all right kinds of BCAAs, electrolytes, Beta-Alanine and double shot of caffeine, but without any creatine, then this formula is your way forward. R289 for 540g, chromesa.co.za CIPLA PUMP 3D XTR Every potent serving provides 190mg…

DIRECTIONS Replace one of your workouts each week with the routine shown on this page for a month. Perform straight sets of each exercise in the order shown, using the heaviest weight that allows you to complete all your reps and sets. Your ultimate goal is to maximise your relative strength (that is, how strong you are for your height and weight). 1/ Barbell Squat Stand tall with your feet shoulder-width apart, using an overhand grip to hold a barbell across your upper back. Push your hips back and lower your body until your thighs are parallel to the floor. Return to the starting position. Reps 3 to 5 Sets 3 Rest 3 to 4 min 2/ Bench Press Lie on a bench and hold a barbell above your sternum…

1-Minute Sprint “A minute might not seem long, but it is if you go hard enough,” says Gym Jones’s Rob MacDonald. “This will reveal how far you’re willing to push yourself. If you’re not crushed at the end, you held back.” DIRECTIONS Hop on a fan bike and try to burn as many calories as possible in 60 seconds. (The bike will display your result.) Average is 45; the Gym Jones record is 89. 2 000-Metre Row “This is a classic Gym Jones test,” says Mac-Donald. “When you do circuits for time, you can cheat form and cut corners. This is just you and the computer: no cheating, no shortcuts – just objective feedback staring you right in the face.” DIRECTIONS Program the distance setting on a rowing machine for…

Gym Jones workouts often use the same load for every move. Why? “In the real world, things weigh what they weigh,” says the gym’s training director, Rob MacDonald. “If you have to push a car or move furniture, you don’t get a magic button that adjusts the weight for you.” For this workout, select the heaviest load that allows you to complete all your sets of the weighted exercises. This chart will show you where you fall on the Gym Jones strength spectrum.…

DIRECTIONS Do each workout (A and B) twice a week, with at least one day off before cycling through again. So if you do A on Monday and B on Tuesday, take Wednesday off. Then repeat on Thursday and Friday. Take an extra day of rest if you’re feeling run down or very sore. Warm up for 10 minutes. Do the exercises in the order shown. After each set, rest long enough to do the next set with the same performance level – about 3 minutes for 5-rep sets, and 1½ to 2 minutes for the others. Do one of the core exercises before or after the strength exercises in A and B. Workout A 1 Bench press Hold a bar above your chest using an overhand, shoulder-width grip [A].…

1/ EXERCISES DON’T ISOLATE MUSCLE GROUPS When you perform a row, you engage lats: your largest back muscles. Your lats attach to your thoracolumbar fasci – a large sheet that connects muscles to the spine and pelvis – so you also engage connected muscles, including your gluteus maximus. 2/ BACK MUSCLES CAN LIMIT YOUR LEG WORKOUT Thanks to the fascial web, stiffness in your back can also prevent you from working your lower body through its full range of motion. So if you can’t touch your toes, don’t necessarily blame your legs. 3/ FASCIA IS AN ACTIVE TISSUE It not only links seemingly disparate muscle groups but also stretches and recoils, increasing the amount of force available to you. The more you strengthen your fascia through regular exercise, the more…

STEP IT UP ON YOUR REST DAYS, AND YOU TOO WILL BE THIS RIPPED THE FUNDAMENTALS 1/ DROP AND ROLL As soon as you finish your workout, grab a foam roller – our pick: Grid Roller R360, gymconcepts.com – and give each muscle group five rolls. You’ll not only increase bloodflow but also break up knots, boosting mobility and power, says Brad Schoenfeld, certified coach and author of The M.A.X. Muscle Plan. 2/ REDEFINE REST Allow 48 hours between workouts to optimise recovery, but don’t just sit around. “Doing light activity on rest days accelerates repair by cycling key nutrients through your muscles,” says Schoenfeld. See “Feed Your Gains” to take in more of your most critical nutrient: protein. 3/ HIT THE SACK EARLY “Your body produces its highest levels…

STORE USB sticks, external drives? Waiting to safely eject? It’s hardly the casual hook- up you were expecting. A wireless drive like the Apple Time Capsule (R6 500, takealot.co.za) will give you access to your files from 50m. Plus, it’ll back up your devices overnight, for when everything goes south. The Seagate Wireless Portable Hard Drive (R1 499, takealot.co.za) won’t pack as much space, but won’t sacrifice download speed either. ack much but doesnt EXTEND A limp Wi-Fi connection is just going to let you down. Sure, the Internet is fast when you’re sitting on top of the modem, but what about the kitchen? Or even the deck? Forget about it. Here’s where you need the TP-Link AV500 2-port WiFi Powerline Extender (R880, takealot.co.za). This little gadget makes use of…

I took a look through my timeline. I’ve been rocking the same haircut since my teens! Is it time to change it up? Years ago I had a ponytail. It was cool... for about six months. The point is, trends come and go, and if I was still sitting with the same style my shop would be empty. But more importantly, your hair changes as you age. Hairlines recede, thick hair thins out, and follicles change colour. Something that worked for your strands back in the day, well, it might not have the same magic now. My advice: check with your barber. Sure, we’re old souls, but we know what works. The trick is to put your trust in what we do best and don’t be scared to be a…

IT’S HARD TO IMAGINE WHAT HAVING JOHN WAYNE AS A FATHER WOULD be like. The man we know only from movies like Stagecoach, True Grit, The Quiet Man, and Sands of Iwo Jima always seemed larger than life, the ultimate American tough guy. We can only picture him as, well, John Wayne, disciplining his kids – he had seven – with one of his classic movie lines like, “Anything goes wrong, anything at all... I’m gonna blow your head off.” Ethan Wayne, the youngest son of the movie cowboy’s brood, was just 17 when his father died of cancer in 1979 at the age of 72. A stuntman and actor, Ethan was named after his dad’s character in The Searchers. He’s also chairman of the John Wayne Cancer Foundation, which…

BLAMING GENETICS IS A COP OUT. GRANTED, Kallas has been blessed with certain physical attributes, but it’s not his genes that have resulted in his cover-ready physique. The real reasons for his impressive body have come through hard work and smart training decisions. He’s created a mix of old-school compound muscle-makers and the latest in high-intensity interval training. But besides that, he also doesn’t take no for an answer. If he isn’t at a gym or has access to weights and plates, he makes a plan – like lifting 50kg bags or moving heavy machinery when he’s on the farm. And while he’s careful about his recovery, he doesn’t take any rest days. Here’s what you can learn from his fitness formula. MIND/ What’s your fitness philosophy? “You are the…

Go in Strong Why should we rise because ’tis light? Did we lie down because ’twas night? – John Donne, Break of Day YOUR LINE “If you were in my bed, nothing would ever make me leave it.” It’s best to use late on Saturday night, not 3pm on Monday. “Sexual chat-up lines can be polarising,” says psychologist Jeremy Nicholson. “So be prepared for rejection.” Play It Cool Passing stranger! You do not know how longingly I look upon you... I have somewhere surely lived a life of joy with you – Walt Whitman, To a Stranger YOUR LINE “I can’t believe we’ve only just met. Maybe we knew each other in another life.” Women in a University of Louisville study preferred innocuous lines to “cute” ones. Catch a Bold…

“NO STARCH.” Starch can build up and cause fraying, especially along the shirt’s collar. “KEEP THE BAG.” Some clear plastic bags emit chemicals that can discolour your clothes. “THERE’S THE STAIN.” Point out that mustard spot so the cleaner can pretreat it properly. “PRESS ONLY.” Leave it to a pro. You’ll look sharper – and not have to worry you left the iron on. “MIND THE BUTTONS.” Especially if they’re plastic – they might crack under the heavy presser.…

MEATY, LEAN AND EVERLASTING, biltong might be the world’s greatest portable protein. (Just try hauling a bag of hard-boiled eggs on a road trip.) But you don’t have to swerve into a convenience store every time you need a fix. “If you make your own biltong, you have ultimate control over the flavour” says Benkei O’Sullivan, executive chef of the Hunt & Fish Club. “Plus, homemade biltong is about half the price of a bag of the store-bought stuff.” All you need is a box, a hunk of fresh animal flesh and a few secret seasoning blends. From there, it’s easy – if you follow these five steps. 1 Go Shopping Buy a kilogram piece of silverside steak, and ask the person behind the counter to trim off any visible…

Take In Some Air Icelanders don’t have to go far to find nature, a powerful healer. How powerful? Living near green space lowers cortisol levels, a UK study found. Or get out of town: search for a hike with the Trail Guide South Africa app. Study Up, Stay Alive Education level and life expectancy are correlated. In Iceland, school is free through university. Already have a degree? No excuse: take online courses like those at coursera.com. MH can teach you too; search rodaleu.com Look Around With its low pollution, healthy food and chill lifestyle, Iceland is conducive to long life. If your hood has quality-of-life issues, consider a geographic cure. Consult our Healthiest Cities pages each month to find your own Reykjavík. Get Together Icelanders are joiners. So find a…

“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 than 30cm 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…

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 Go Long and Heavy Challenge Your Endurance…

WITHOUT EVEN LOOKING AT you, we’re fairly certain that your arms aren’t as big as they could be. How can we be so sure? Because nearly all men (seasoned lifters included)make one critical error when working their biceps. “Most guys approach their sets backwards ” says strength coach and phys iologist Chad Waterbury, author of Huge in a Hurry. “They lift so that the hardest part comes at the end of the set. But to hit your largest muscle fibres, which have the greatest growth potential, the toughest part needs to come first.” The Science of Swole Whenever you contract your biceps, whether you’re lifting groceries or curling iron, your muscle fibres are recruited in an orderly fashion from smallest (type I) to largest (types IIa and IIb). “And those…

1/ What It Is When you eat meat, your liver and kidneys take some of the meat’s amino acids and make creatine. Your bloodstream then shuttles the creatine to your muscles, which convert it into creatine phosphate, a potent form of cellular energy, says dietitian Kate Patton. Creatine supplements are often creatine monohydrate, which your body also converts into creatine phosphate. 2/ Why You Need It The creatine phosphate in your muscles generates adeno sine triphosphate (ATP): your fuel for explosive exercise. But you deplete your stores after just 10 seconds of sprinting or weightlifting, says exercise scientist Eric Rawson. So more stored creatine phosphate means more power for growth-stoking reps. 3/ How to Consume It If you do explosive exercise, take in 15 to 20 grams of creatine a…

Think Green “When your workout starts to get tough, you’ll hear voices in your head telling you to slow down, save your energy, and quit,” says MacDonald. “Those are red-light thoughts. They will halt you completely if you don’t learn how to silence them.” DO THIS “Fill your head with green-light thoughts, which are wholly positive” suggests MacDonald. “Repeat statements like ‘I can do this’ or ‘I’ve survived worse.’ That positivity will power you through anything.” Make Friends with Pain To beat your limits, you have to establish a positive relationship with pain. “When you reach your edge and push past it, you’ll realise you weren’t really at your edge in the first place,” says Steve Portenga, a sports psychologist who’s worked with Olympians. DO THIS Spend time in the…

Is it weird that I don’t like getting blow jobs? WILLEM, NOUPOORT Not weird. Uncommon. But so what? Maybe you get bored. Maybe it’s the teeth thing. Or maybe she misread the instructions and is literally blowing. You get the point: you have your reasons. It doesn’t mean you’re abnormal; it just means you know what you really like. Sexual-health expert Elna Rudolph suggests talking to her. It’s not a problem; it’s an opportunity for you to suggest something more exciting. WEIRD NORMAL…

When you give your better half a rub-down, go slow. That’s the massage message from Susan Findlay, director of the North London School of Sports Massage. “Use the heel of your hand to make continuous fluid movements and work the whole length of the muscle.” Begin rubbing up her the right way with our four-step guide: Prep for Glory Have your mate disrobe and lie face-down on a towel or firm bed. Enjoy the view, then dim the lights. Squeeze some oil into your palms and rub them together to warm it up. Be Smooth Start at her shoulders, then move to the muscles at the base of her neck before working down each arm. Gently pinch (between your thumb and fingers), squeeze, and knead her skin. If she winces,…

FOR THE ROAD The KTM 250cc 4-stroke motorbike is Brad’s weapon of choice on the track. The speedster is kitted out with a liquid-cooled engine and more importantly, looks the part. He recommends upping the weight on the nose to give more bite to the front-wheel steering. That’s if you get your hands on this race-grade steed in the first place. FOR THE DIRT Hitting a dirt track is a good way to find your bearings without having to grapple with traffic. A nod to his dusty roots, the 2016 Husqvarna TC 125 2T is a muscled-up scrambler that makes easy work of the outdoors. Finely-tuned suspension will cushion your landings and the 125cc engine is surprisingly quick. FOR THE DAY Built by the same company that engineered Brad’s winning…

ADAPT Beating the cold is the bulk of the challenge. But to do it, you need to adapt, conditioning your core temp for those new lows. I started training in the outdoor pool at Sea Point Pavilion. Through the months the water’s degrees dropped, prepping my body for the crossing. By August I could comfortably handle 12°, the benchmark for the crossing, or splashing across the English Channel without succumbing to hypothermia. (See his training programme on the right.) PACK AWAY Back in the day, I ate everything. It didn’t matter if it was chicken sandwiches, chocolate cake or downing a Coke. But my performance suffered. I switched up my diet, cutting out the rubbish and eating clean. The result? I’m 58, but I’ve sped up. I’m conquering every kilometre…

“Being overweight meant I was uncomfortable in every aspect of my life, physically and emotionally. People also treat you differently when you’re fat.” SIBLING RIVALRY DOESN’T have to be a bad thing. Yes, there’s plenty of bickering as kids, but when it comes to training partners, you can’t do better than a brother. Your bro knows you better than any personal trainer ever could, and family ties create the best kind of competition. While Anrich and Anton had different health goals and issues, they both used the same two-part solution to get into the best shape of their lives. One role model they share: Rich Froning, four time CrossFit Champ and owner and head Coach at CrossFit Mayhem. Best of all, we’ve got two workouts over the next few pages.…

1/ SUPPORT POSITION HOLD A good starting point for any ring training session, this works your core stabilisers from the off. Push through your palms to hoist yourself above the rings (A) and finish with your arms straight, shoulders rounded forward (B). Hold your body still. SETS: 3 OF 30 SECONDS 2/ RING DIP Set up in the support position, hoisting yourself up, as before. Lower your body by bending at the elbows, keeping them tucked in, until your chest is level with your hands (A). Contract your triceps to push back up (B). Keep it controlled. SETS: 3 REPS: 8 3/ INVERSE ROW Set up the rings at around waist height (or raise them to make the move easier) and hang underneath. Engage your core so your body forms…

DIRECTIONS Do 3 sets of 5 repetitions, taking at least 5 seconds to roll out. Rest 1 to 2 minutes between sets. Do this up to 3 times a week. INTERMEDIATE Knee Roll Grab the handles with your arms straight and slowly roll forward, keeping your back straight. Pause, and return to the starting position. VARIATIONS BEGINNER Bench Roll Stand at the foot of an incline bench set to 45- degrees. Put the wheel on the bench and roll forward. Pause at the end and roll back. ADVANCED Push-up Roll Assume a push-up position with your hands grasping the handle. Roll forward as far as you can, pause and then roll back to the start. MH GYM HACK You can pick up a sturdy enough wheel by OTG…

Antidepressants SSRIs (selective serotonin reuptake inhibitors, like Prozac) increase the inhibition molecule serotonin, diminishing desire. TRY THIS Consult your doctor about a new dosage, switching it out with Bupropion, com bining it with your SSRI, or not taking your SSRI when you’re expecting sex. Beta-Blockers Blood pressure pills can decrease bloodflow to your penis and cause a sedated feeling that makes arousal difficult. TRY THIS Lower your BP through exercise, weight control and diet changes (more veggies, less caffeine and alcohol), but talk to your doctor before dropping the meds. Statins High cholesterol-treating meds are linked to lower levels of testosterone. TRY THIS Ask your doc about nonstatin options, like Zetia, which inhibits cho lesterol absorption. Marijuana, opioids and antiseizure meds also are known to affect sexual desire.…

BUSINESS CASUAL DATE 1 Suits aren't just for stuffy boardrooms: the right one will elevate your casualwear. 2 Your everyday winning combo: add a blazer to dark jeans. 3 Double down on denim (and lose the tie) for a clean but casual look. 4 Opposites attract – combine casual cargos with clean lines. 5 Add character to muted colours with mixed textures. 6 A classic crew neck jersey can stand in for the most formal blazer. 7 Update your smart- casual look with a checked shirt. 8 Rich, dark jewel tones add a layer of luxurious contrast. 9 Yes, a textured bomber looks great with suit pants. But to really update the look, add a pair of sneakers. 10 Weekends are for T-shirts. Add a blazer just as you walk…

BEST TRAINING TOP Adidas TechFit Chill Short Sleeve This wins the overall prize as it offers a fantastic mix of compression fit, perforated mesh ventilation and their signature climachill tech with aluminium dots to help keep you cool – no matter what you’re doing. R699, ADIDAS.CO.ZA FIRST RUNNER UP Nike Dri-Fit Knit As fitness tech advances, the race is on to make tops lighter, stretchier, and faster at wicking away moisture. This running top is one of the lightest and fastest-drying we’ve ever tested, and excels in any kind of training. A very close second. R899, STORE.NIKE.COM SECOND RUNNER UP Under Armour Raid Short Sleeve Like the first two in the list, it is lightweight, heavily ventilated, and has four way stretch. It’s a great fitting top that’s perfect for…

“They say that to excel in the pool your body only needs to be capable of pushing 40kg. When you can power clean 140, 40 is a cakewalk. Lifting heavy gives you the endurance to keep going and going and going.”CAMERON VAN DER BURGH “Growing up, the kids in my neighbourhood were way faster than me. I was just lucky. My parents sacrificed a lot in sending me to schools that helped enhance my talent. I’m very grateful. And gratitude has power.”ANASO JOBODWANA* “Triathletes train three times a day. We need to hit about 6 swims, 4 rides and 7 to 10 runs a week. I’m not saying it’s a superior sport, but it sure is addictive.”RICHARD MURRAY 3 COLLECTOR'S EDITION COVERS: ON SALE 25 JULY…

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…

THE CRAVING A meaty, sauce-slathered Big Mac Did you frequent the Golden Arches with your high school friends or after acing your exams? Those fond memories are mixed with the food you ate, says neuroscientist Nicole Avena. The whole bag of potato chips Carbs, salt and fat are the Curly, Larry, and Moe of food: as a trio, they’re trouble, stirring up chemicals that block your ability to stop feeding your face, says Nicole Giuliani, a psychology researcher at the University of Oregon. A sundae with chocolate fudge Sugar has the power to hijack your grey matter, says Avena. Her research has found that the white stuff may intensify your cravings for pleasure-producing chemicals, such as dopamine and opioids. It’s a high you’re after. A huge, greasy hangover breakfast You’re…

DESIGNED BY Rob MacDonald, Gym Jones training director BEST FOR Testing your physical limits, building mental grit, and forging total-body strength, stamina and power EQUIPMENT Barbell, dip station, bench, weight plates, pull-up bar KILOJOULES BURNED 2 834* TIME 27:33 *As measured by a fit 1.9m, 115kg man using a Garmin FR70 fitness watch DIRECTIONS Do this workout 3 days a week for 4 weeks. Start with the warmup, doing the moves back-to-back in a circuit (10 reps of each, 5 circuits total). Next, load a barbell (see “Find Your Perfect Weight” on the next page) and do the main workout. Perform the exercises as a circuit; start with 10 reps per move and subtract 1 rep in each successive circuit (10 circuits total). Rest as needed. Try to finish the…

The squat is known in the trade as the king of exercises. Many people can lift bigger weights on their deadlift, but in terms of the total number of muscle fibres recruited, it’s the squat that reigns supreme. For that reason, it should be omnipresent in your workout plan, whether you’re looking to lose the love handles, muscle up or cut your triathlon splits. Sure, nothing pops your quads like a squat. More surprising, though, is that when done properly it harnesses the power of the posterior chain too – the lower back, glutes and hamstrings. In actual fact, in a regular back squat, the quads act more as a brake, while it’s the rear of the body which does all the heavy lifting. Because of this, it’s a very…