Innholdsfortegnelse for June 2017 i Men's Health South Africa

MUSCLE & FITNESS DAILY WORKOUT VIDEOS STRAIGHT TO YOUR TIMELINE Want some direction from an internationally acclaimed personal trainer for when you hit the gym? Follow us at facebook.com/ MensHealthSA and we’ll hook you up with two workout videos a day! THOUSANDS OF GUYS LOVED THESE TOP VIDEOS THIS MONTH: MH.CO.ZA/VIDEOS LIKE US ON FACEBOOK 593 000 men can’t be wrong facebook.com/MensHealthSA FOLLOW US ON TWITTER Join in on the conversation @MensHealthZA DOUBLE TAP ON INSTAGRAM Get even more useful stuff instagram.com/menshealthza SEX & RELATIONSHIPS PUSH HER BUTTONS Make some noise and make her happy. Complaints from the neighbours? Worth it HOTTEST ARTICLES ON MH.CO.ZA/SEX-WOMEN THIS MONTH: 1 / 11 Shocking Facts You Never Knew About Masturbation 2 / This Disturbing New Sex Trend Is on the Rise 3 /…

Your Winter Mixer When you’re down and out with a cold, you need the hard stuff. And we’re not talking about a supercharged Hot Toddy (it won’t hurt), but a classic elderberry-infused G and T. Researchers at Griffith University in Queensland, Australia, discovered that the quercetin and anthocyanins in elderberries reduce cold duration by two days, as well as significantly curbing the severity of symptoms. Subjects who took an extract of the fruit in supplement form recovered faster than those who popped a placebo. Now, naturally a tart glass of elderberry juice would be your most expedient prescription. But, when faced with a deadly office epidemic, a splash of the hard stuff does certainly seem to stiffen one’s resolve. Make ours a double. SUPPLEMENT YOUR SMILE Feeling low? A daily…

NAME: LIEUTENANT JUSTIN LABUSCHAGNE LOCATION: SIMON’S TOWN NAVAL BASE OCCUPATION: OIC HOUSING INSPECTORATE JUSTIN’S SHIP-SHAPE IN HIS WORK unform, but in his downtime he looks like a school boy back from PT practice. His wife emailed us and asked for to give him a style upgrade. “The only think he looks good in is his Navy uniform and he owns 12 pairs of shorts,” she says. Our advice, happy wife, happy life. 1 / Blazer Trail A slim-fit blazer is a great wardrobe staple, but you don’t want to blend in with all the other guys competing for the same look. Opt for something that shows you have a great personality, and that you pay attention to detail. Start with a blazer in an unexpected colour, like burgundy, olive green…

GERBER SUSPENSION AND PARA KNIFE It doesn’t just look the part, it’s got the tools to the back it up. This multitool can cut through any problem, just like your dad. Right? (R899, takealot.com) THULE SUBTERRA BACKPACK With 23L of space, this pack is a workhorse, outside and in. It’s rugged and practical: the first two words you’ll find in the Dad Dictionary. Probably. (R2 299, Cape Union Mart) BRAUN COOLTEC CT2 ELECTRIC SHAVER Cut down on time and razor burn with this electric shaver. Even if he’s a traditionalist, there’s no man in the world who’d refuse a better shave. (R1 999, takealot.com)…

THE DREAM OF washboard abs is probably the ultimate reason why you suffer through long planks and endless situps. But along the way to that six-pack, you’ll see even bigger benefits. Here are eight great reasons to stay motivated on ab day. 1 / Own Your Sport Core training makes you a bet ter athlete in just about any strength or speed sport, says Stuart McGill, a professor of spine biomechanics at the University of Waterloo. That’s because a strong core lets you transfer more power to your limbs so you can punch harder, smash a drive further and kick a ball with more force. 2 / Boost Balance “A strong core keeps your torso in a more stable position whenever you move, whether you’re play ing sports or just…

LESSON 1 / Discipline is key. “Lance gave me a diet plan and asked me to follow it diligently. It consisted of chicken, broccoli, fish and rice. I followed the diet, but sometimes swapped the chicken for lamb, and then the time came when I had to go and see Lance again for an assessment. I sent a message to Lance requesting a time to meet him, and he replied: ‘Please mail me your diet before I see you’. I mailed him my diet (including the lamb changes) and I was shocked when I got an email back from Lance, in capital letters, saying, “This isn’t my diet; please refer to the plan I sent you.” I was shocked as no one has sent me a mail in capital letters…

BACHER & CO 011372 6000 CLARKS 011 606 0328 COUNTRY ROAD 021 405 4300 DIESEL 011 630 4000 EDGARS 0860 692 274 GREEN CROSS 0860 009 855 H&M 021 826 7300 HOUSE OF MONATIC 021 442 9400 ISSA LEO 021 426 2757 LEVI’S 021 403 9400 LUXOTTICA 0861 486 100 MAT & MAY 021 529 3090 OLD KHAKI 021 464 5800 SCOTCH & SODA 011 784 3233 SDM EYEWEAR 011 334 7020 SPREE 087 740 1010 SUPERDRY 011 784 5739 SUNGLASS HUT 086 100 0850 TOPMAN 021 419 5900 TREGER BRANDS 011 089 6000 TRENERY 0860 022 002 WOOLWORTHS 0860 022 002 ZARA 021 446 8700…

1 / Eat Produce at Every Meal Eat 2 cups of fruit and 3 cups of vegetables a day, the USDA advises, and reap their benefits. Have a fried tomato at breakfast, a sliced pear on your ham and cheese and one after-dinner banana. That’s a start. 2 / Cook with a Variety of Oils “Each type of fat has unique fatty acids,” says registered dietician Chris Mohr. Which one should you use? Match the flavours: butter for eggs, olive oil for Italian dishes and coconut oil for stir-fry. 3 / Focus on a Steady, Stable Eating Plan Beware of cleanses that claim to flush toxins from your body and shrink your gut. No solid studies have demonstrated the benefits of detoxes, a 2014 Australian review concluded. 4 / Reassess…

1 / If you live near traffic, invest in an air purifier with a HEPA filter. By reducing harmful particles from emissions, you might be able to tamp down inflammation in your body, a Canadian study suggests. 2 / Use gentle cleaning products, like vinegar. People in a German study who used disinfectants one to three times a week had more than double the risk of asthma of those who never used them. 3 / Get a radon test kit. Radon, a radioactive gas, can enter your home through cracks in the foundation, raising your risk of lung cancer. Go to nnr.co.za.…

Don’t shower every day if you can get away with it. This may help protect your skin biome, which acts as a protective coating against pathogens. Forgo antiperspirants on weekends or on days you can go without them . Believe it or not, your armpits harbour their own special microbial colonies. Dry-brush instead of using toothpaste. The chemicals in most pastes disturb your oral biome, and research suggests that dry-brushing actually fights plaque more effectively. Skip the mouthwash, too, for the same reasons. Walk barefoot through the grass. It not only feels great and relieves stress but also helps your foot microbes flourish. Keeping your dogs in shoes and socks all the time kills the good bugs and brings on the stinky ones.…

• FITNESS “Make sure your muscles are trying as hard as they can. And keep your bones straight. [Sits up to demonstrate.] Also, do more jumping jacks.” – Joey, 6 “Run around the garden like the dog does. He seems like he’s in pretty good shape.” – Gabriella, 7 “Yoga is a good idea. It stretches out your body so you don’t shrink.” – Gemma, 7 “Just run all the time. Run like there’s hot lava behind you. Because then even if you get tired, you’ll be like, ‘Aaaaaiee! Lava!’ And you’ll keep running.” – Thato, 5 • NUTRITION “You need to eat spinach. And then you can throw it up in the toilet. And chicken. Is tortellini healthy?” – Joey, 6 “Eat lots of broccoli. It might give you…

Forever Young Rewind the clock by upping the ante in the gym. A study published in the journal Cell Metabolism has found that high-intensity interval training is your secret weapon in the war against ageing. Researchers found that HIIT sessions – a solid mix of intense aerobic activity and moderate exercise – encouraged cells to produce more proteins to fuel the energy producing cellular metabolism. In layman’s terms: you’re stalling the onset of old age. While the researchers noted that the results are better the older you are, younger guys can also reap the anti-ageing rewards of a higher intensity in the gym.…

I’m overweight, but I can never summon the will-power to hit the gym. Any advice to change my thinking? When I ask my audiences who exercises, a few hands usually always go up. When I ask those same people if exercise is the best or close to the best part of the day, their hands stay up. See, those who don’t exercise probably think these people are a bunch of masochists. They’ve tried exercising but never got the same joy. The solution is simple: you need to give it time. Exercise is painful for anyone who isn’t used to physical activity. The reality is that once you’ve stuck it out regularly for a month, that pain will slowly transform into pleasure. No matter how many times I’ve tried, I just…

“Too much sleep and you fall far behind. Too little and you face mental and physical shutdown.“ MARK COLLINS HAD unfinished business. He had quit adventure racing, after a long and prolific career, because he felt guilty. He felt culpable and chastised for burying himself in a sport that at the time he believed robbed him of time to focus on “stuff he should be doing”. But over the next 10 years he felt that guilt, “guilt piled on guilt”, slowly erode his sense of fulfillment. “Guilt is the most selfish of all indulgences,” he says. He saw himself as a martyr, sacrificing his passion for some invisible greater good. But he felt incomplete – his expedition racing career was work half-done. “Like a degree half-finished, or a house half…

I STARTED DOING yoga in 2011, when I was shutting down Iraq as part of Operation New Dawn. Eight other Special Forces guys and I were the last American soldiers north of Baghdad, and our job was to represent US support for a sovereign Iraqi state. The area wasn’t particularly dangerous (for a war zone, anyway), and we had some free time on our hands. So my fellow SF guys did yoga. I lifted heavy things. Yoga was a sissy workout, I thought. But one day after I’d finished a CrossFit WOD, the guys goaded me into joining one of their “sissy” sessions. As a sergeant with the Special Forces, I’ve been on sniper teams and reconnaissance teams and led hundreds of men in battle. I deadlift 230kg, squat 185…

Kilo for kilo, gymnasts are among the strongest men on the planet. Just think of a move like the Iron Cross, where an athlete hangs in midair, arms outstretched, supported only by his hands. One of the training essentials is a piece of basic equipment you can use at home: parallettes. “They’re simple but open up an infinite world of body-weight exercises,” says Dave Durante, a former Olympic gymnast and the co-owner of Power Monkey Fitness. “Use them to muscle up, forge functional strength, and practice movement control.” Check out Durante’s eight favourite parallette exercises below. 1 Tuck Hold Support your weight on your hands and keep your arms straight as you hold your thighs angled up from the floor. 2 Tuck to One-Leg Extension From a tuck hold, straighten…

SIX MONTHS ago, Men’s Health US fitness advisor Bill Hartman was like many of us: in decent enough shape, but heading in the wrong direction after years of eating on the go while working long hours. Sure, he exercised hard a few days a week and ate healthy food. “But I didn’t pay attention to portion sizes,” he says. A snack of cashews, for example, often became five or six handfuls, leaving him with a massive calorie tab. With the big 5-0 approaching, Hartman, a co-owner of IFAST Gym in Indianapolis, needed some inspiration. “Jack LaLanne would often do a big physical challenge on his birthday,” he says. “I thought maybe I should do something a little crazy too.” Hartman’s goal: to get shredded and regain the shape he was…

ACT YOUR AGE? NEVER. LOOK YOUR AGE? We’d prefer not to do that either, thanks. But the passing years can sneak up on you and reflect your appearance in subtle ways – stray ear hairs, splotchy skin, a dulling smile. And your grooming routine needs to evolve as these challenges present themselves , says Beverly Hills dermatologist Harold Lancer. Choose your decade, then embrace our easy age-defying adjustments. 20s So you’re in a rush, we get it. But it only takes a few minutes in the morning to avoid these common hang-ups 1 / Skin Irritation Shaving fast can leave your face raw and inflamed. So slow down! And upgrade to a shave gel or cream, which will result in less tagging and trauma. If it takes more than two…

1 / Feel your pulse: check for a beat at your carotid arteries, located on either side of your Adam’s apple, and at your femoral arteries, where your inner thighs meet your groin. “If you can’t feel a femoral or carotid pulse, one of them may be blocked from a congenital condition or, more commonly, from arteriosclerosis,” says John Elefteriades, director of the Aortic Institute at Yale New Haven Hospital. See a cardiologist. 2 / Check your urine. “Blood in the urine is a warning sign for potential problems inside your body,” says Orlando Health urologist Jamin Brahmbhatt. If blood is bright or persistent, it could be an infection, STD or even cancer. 3 / Download the Eye Handbook app. It tests for 20/20 vision and can also check for…

COOKING FOR THE FAMILY. It’s not rocket science: just make healthy food that tastes amazing, and make a lot of it. The problem? Those are competing goals. Your budget only stretches so far across the supper table, while the most nutritious foods won’t exactly inspire excited squealing from your kids, and covering everything in T-sauce is “bad dad” territory. Putting together a meal that fulfills a family’s worth of requirements can be tricky. (Makes you think, doesn’t it? Every time you gagged and said “Oh, gross,” when your old man slaved over his “famous” mac-n-cheese, he was just trying his best, and you were spitting right in his pan. Bet you feel real bad right now, huh?) Well, now it’s your turn to do the slaving. Some good news: with…

Which is better: the Nordic or the Mediterranean diet? ARNO, PRETORIA Nutrition is not a competition, Arno. It’s war! Actually, it’s science, but scientists can’t agree. We consulted several nutritionists and they all refused to take sides. Both diets are excellent. They include fatty fish, fibre-rich legumes and lean meat, as well as vegetables, fruits and nuts. The Nordic diet, which is big on dairy and root vegetables, reduces inflammation, blood pressure, and bad cholesterol. The Mediterranean plan includes wine and olive oil (the Nordic goes with canola) and is helpful with heart-related conditions. The verdict from Harley Pasternak, author of The 5-Factor World Diet: “If you were to look at which countries are healthier and live longer, I would say the Nordic countries marginally win that.” FITNESS Yoga pisses…

Hooked on Blue Movies? Misery loves company, and in this case the company is an incognito window and a video title you’d need Urban Dictionary and directory of adult actresses to properly decode. A paper recently published in the Journal of Human Communication found that guys in relationships who watched porn tended to be more unhappy than those who didn’t. Why? The authors believe that men who turned to adult videos were unhappy in their relationship or were unsatisfied by their sex life because porn had given them unrealistic expectations of what should take place between the sheets. On the other hand, women who watched porn were not as unhappy. WORK OR WAIT? Still crossing your fingers and hoping for the one? Bad idea. A study published in the Journal…

When William Everson, the brain and brewer behind Everon’s Cider, wanted to revamp his brand and ride the new wave of everything craft, his son Michael was more than happy to step in. He was the latest addition to the family-run business, and he came with a fresh outlook that would hopefully put a bottle of the bubbly beverage in every hipster bar in SA. “Working with my son has so many advantages,” says William. It’s strengthened the relationship between the pair, well, as long as they keep business at the workplace. William admits that there’s a constant temptation to discuss schematics when they’re enjoying a family dinner. “You just can’t let that stuff take over your personal life.” Over the course of their time working together, both father and…

1 / Assume the Position This isn’t yoga, so you won’t be expected to bend into questionable shapes named after even more questionable animals. Sit in a relaxed, upright position with your hands resting comfortably in your lap. You don’t have to sit crosslegged on the floor; a comfortable chair works too. 2 / Find Your Focal Point Focus your mind on one thing. We call this a mantra or a mind tool. Your mantra could be a particular word, or a sound outside, or even just your breath and the sensation of your sitting body. Here’s a cool one too: a flickering candle flame is a great focal point as well. 3 / Exercise Control Your mind will wander, but when you notice it, gently bring back your thoughts…

MORE STRENGTH People in a Colorado State University study who did eight weeks of yoga were able to pull 13% more weight in the deadlift. GREATER STAMINA People who practiced yoga for 12 weeks improved their VO2 max by 5% more than folks who didn’t take up the discipline, according to a Chinese study. REDUCED PAIN Lower-back-pain sufferers who took a four-week yoga class (and practiced at home) experienced a nearly 20% greater reduction in pain than a group assigned to do general back and ab exercises, researchers in India found. BETTER MOOD Just 10 days of yoga helped reduce anxiety and depression in people suffering from mood disorders, say scientists in Italy. LOWER BLOOD PRESSURE Folks with prehypertension who did yoga and adopted a healthy diet and exercise routine…

RAJEEV JUMANI AGE/HEIGHT 42/1.79m LOCATION Johannesburg WEIGHT BEFORE 107kg AFTER 81kg TIME TO GOAL 14 months THE HONEST TRUTH IS THAT I had been lying to myself, and for a long time. I’ve always been a regular gym-goer, but I never realised how important it is to follow the right diet. I’d only realised how bad it had got once I had seen a photo of myself at the beach while on holiday. My parents are diabetic, and looking at my photo made me realise that I was on the same path. Once I got back from that beach holiday, I went to a bodybuilding show, where a friend – who is a cancer survivor – was competing. To my amazement, he was in his best shape of his life.…

THE BIKER JACKET Almost everyone owns a leather jacket, but few of us can pull it off quite like Jagger. Here’s the secret: a trim fit delivers an edgy interpretation of the classic biker style. When you try on a new leather jacket, button or zip it all the way up. It should feel snug enough to hit your shoulder blades closely. Smarten it up in the workplace with a white shirt and a pair of grey trousers. And yes, it’s okay to team a leather jacket with your formals, but if you’re going out the evening, swap out your casual shoes for classic brogues. Last rule: avoid any fussy patterns or excessive detailing on the jacket – a distressed finish is great for casual wear, but choose good quality…

AN INCREDIBLE NEW FOOD is helping men across the planet lose weight, add muscle and even gain sexual stamina. You don’t know about panther berries? Maybe you’ve seen them in the hands of fit Instagram celebs or in ads that stall your Youtube videos. Where can you find panther berries? Nowhere. We made ’em up. But the “benefits” cited above are not all that different from those of other so-called super foods, like tiger nuts, chia seeds, jackfruit and coconut water, none of which live up to the hype when you look closely at the research. In fact, the FDA in the US hasn’t actually defined the term “superfood.” There’s no legal, scien tific, or medical defini tion. As nutritionist Norman Temple of Athabasca Uni versity in Alberta puts it,…

Some of my favourite times in childhood were when I was outside catching things. I caught frogs. I caught fish. I caught snakes by the hundreds. I overturned logs and climbed trees. I explored. There must have been limits to my journeys – times I was supposed to be home, distances I wasn’t supposed to exceed – but I don’t recall them. Instead I remember only what I caught. Any childhood photo of me in which my feet are dry and I’m not holding a live animal was probably staged. I was recently reminded of all this when my son’s kinder garten class took a field trip to a local pond. I’m a biologist at North Carolina State University, so the teachers asked me to come along. To prepare, I…

TSHEPO “HOWZA” MOSESE HAS NO REAL excuse. “For as long as I could remember, I’d see my old man taking a bunch of pills. But I was ignorant, like everyone I guess. I thought it was something that only happened to old people,” he says. And Howza was young, then. Now, he’s a veteran TV host and soapie star – but he was just 19 when he signed to Kabelo Mabalane’s record label as a solo artist. By 2003, somewhere between the ripe party ages of 20 and 21, Howza was living the rapper’s delight: gigging, grabbing fast food on the road and drinking way too much alcohol. He was, by his own admission, “quite chubby”. The change happened literally overnight. He became incredibly dehydrated – something he attempted to…