Innholdsfortegnelse for July 2017 i Men's Health South Africa

MUSCLE & FITNESS ARE YOU READY FOR THE ANARCHY ABS WORKOUT? Athlete and trainer Andy Speer has developed a training programme for Men’s Health that will shred your stomach and sculpt your abs. And you get free access to the workout videos on our Facebook page! Check it out at facebook.com/MensHealthSA THOUSANDS OF GUYS LOVED THESE TOP VIDEOS THIS MONTH: MH.CO.ZA/VIDEOS SEX & RELATIONSHIPS GET ADVENTUROUS IN THE BEDROOM! We’ve got the hottest tips and research to fire up your sex life at mh.co.za/sex-women HOTTEST ARTICLES ON MH.CO.ZA/SEX-WOMEN THIS MONTH: 1 / 8 Women Reveal Why They Love Giving Oral Sex 2 / 6 Steps To Beat Premature Ejaculation 3 / This Is What Your Favourite Sex Position Says About You TRANSFORMATION TRANSFORM CLUB READER CHALLENGE! We’ve picked six Men’s…

When can I start my 9-year-old kid on some strength training? GREG, CAPE TOWN If Junior wants to have fun alongside you while you work out in the garage, great. Let him try a few bodyweight squats, lunges, and medicine ball presses. The typical 7- to 9-year-old can do that, no problem. But no heavy weights yet: his muscle, tendon and cartilage systems haven’t developed enough. If he’s coachable and wants to try light weights, find a qualified instructor who won’t push him, says Avery Faigenbaum, a professor of pediatric exercise at the College of New Jersey. Now isn’t the time to turn your kid into the next Eben Etzebeth; this should be a fun father-son activity. When it comes to serious training, wait until he’s at least 15, when…

F&%k Up Your Workout Your favourite four-letter word is your new secret weapon in the gym. Seriously, researchers at Keele University discovered that dropping an F-bomb or two while struggling in the squat rack could help you nail that final rep. The reason: they thought that a few expletives increase your adrenaline, which has the net result of engaging your fight or flight response, allowing to push harder. But the truth is far simpler. When you cuss, you distract yourself from the pain – allowing you to break through that barrier and hit a new max. Disclaimer: please restrict your profanity to your home workout or the lonely trail. Or dial down the volume if you have to do it in the gym. CAN THE UNECESSARY CALORIES So you’ve switched…

1 / THE WHITE WALKER Grab a pair of dumbbells and hold them by your sides. Walk forward taking short, quick steps. Go for 10 metres, turn around come back. Rest, and repeat. 2 / VALAR YOUR PELVIS On your knees, place one foot forward. Keeping your back straight, lean forward through your hips to stretch the front of your rear leg. Repeat with the opposite side. 3 / LORD OF LUNGE Lunge as far forward as you can with one leg, keeping your back straight. Then use the heel of your front foot to push yourself up, and lunge with the other leg. That’s one, do 20.…

Golf “I’m not sure if it’s a hobby or a sport, but I sure enjoy playing it,” Scott Eastwood says. As he once told People, “You can just leave life behind for four hours, and all that matters is being out in nature and talking shit with your buddies.” Swimming Growing up near the ocean, Eastwood learned to surf and is a strong swimmer and diver. “Sometimes in the pool, but I prefer open-water swimming, especially when I have to swim from one side of a bay to another,” he says. Stand-Up Paddleboarding It’s a low-impact way to forge total-body fitness, stoke your sense of exploration, and – if your balance is finely tuned – fish. “I’ve gone as far as 15 or 10km at a time,” says Eastwood, who’s…

WINE vs. BEER THE MH VERDICT: Wine’s profusion of heart-healthy antioxidants sets a high bar – but the right beer falls a close second. While a glass of red is still the top order, a hoppy IPA beats a sweet white. In moderation, there’s no need to bottle out when minding your health: a vin-vin situation.…

The pharmacy chain is expanding its healthy food offerings, a trend I noticed one night as I waited for my mom’s meds order. Rather than extend an already long day with an additional stop at the supermarket, I grabbed a box of in-store Nature's Choice gluten-free macaroni, and was later pleased to find it didn’t taste like gauze. So began days of pharmacy food refills. I sampled lots of tasty items, like OhMega Almond Butter smeared on RyVita. I made a dinner of whole-grain pasta, organic tomato sauce and meatballs. I even had happy hour with wheat crackers and salsa and grape juice (vintage unknown). Plus, you can grab some Gaviscon before you check out, just in case.…

“I ALWAYS LOOK forward to Impi. It’s just so much fun: 22 kilometres of running and obstacles. Even as a professional athlete, tackling this race takes me out of my comfort zone. I am used to pushing my body beyond the red… sometimes into the purple. It’s like driving a car with the revs on the rev limiter for as long as you can – until the engine blows up. “This year after the race I felt a bit woozy, but I wasn’t worried. You often feel tired after a race. In the afternoon I was jumping on the trampoline with Emily, my daughter. Suddenly I went cross-eyed. My wife, Paulette, said my eyes split apart: each looking in a different direction. I went to rest. Everything was fuzzy. “A…

I know gobbling food is bad, but I only have 15 minutes to eat dinner between work and my kid’s soccer practice. Any advice? Why squeeze in dinner? Work and sport are important, but so is a relaxing, savour-your-food meal. When you chew food well, your brain can register fullness. Grab a snack to tide you over: a protein drink, biltong, hard-boiled eggs or a plain Greek yoghurt. After practice, go home, sit down, breathe deeply and have a slow, pleasurable meal. To make this work, cook extra on the weekend so you have leftovers to heat and eat. Or toss fish and precut vegetables on the grill for a 10-minute, mess-free meal.…

Tread New Ground Salomon X Ultra 2 R2 200, zando.co.za If it’s between you and the ground, skimping on quality is the same as screwing yourself over. That’s why a pair of kicks that excel on any terrain, giving you the same comfort and grip on sandy slopes as they do on treacherous trails, is a compulsory cost. Salomon’s X Ultra 2 hiking shoes pack a futuristic shedload of tech into their low-profile design, such as the one-pull lacing system that does away with your childhood “bunny ears tying method” in favour of something that will feel like a slip-on – without making you look like you wear slip-ons. Throw in quick-drying fabric, mud buffers to keep your toes clean and a breathable, but sturdy chassis, and you have a…

“A grey suit is the safest bet and it’s a basic building block for a sharp looking wardrobe that will last for years.” @jorgemavova GO LUXE IN LAYERS Going out after work? Throw over a sweatshirt or jacket to keep out the cold and create some contrast with your smarter pants – and don’t be afraid of choosing a brighter colour than what you’re used to. Think of this as an opportunity to add some bold colours to your wardrobe, and to stand out against overcast skies. ZHODWA PARKA R1 500 ALC AT THE SPACE MAN SWEATSHIRT R2 399 SCOTH & SODA BARREL BAG R1 999 BEN SHERMAN BLUE BOAT SNEAKERS R2 899 G-STAR RAW OLD SCHOOL IS NEW AGAIN The modern mix of a suit, striped shirt and polka-dot…

Strong Liquor, Stronger Bones You probably know tequila from such hits as “The Time I Blacked Out Again,” and “Why Did I Buy This Garden Flamingo.” However, the hard liquor enjoyed by bar banditos across the globe has more perks than helping you forget your mistakes (or make a few new ones). A Mexican researcher has discovered that the substances inside tequila plants may help improve the absorption of calcium and magnesium. The study, reported on by Science Daily, found that mice that ingested fructans from blue agave – the plant used to make your favourite bottle of Don Blotto – produced nearly 50% more of the bone production protein osteocalcin than mice that did not. Of course, you’re not a mouse, but if you are going to order a…

“A LOT OF GUYS IN MY AREA GET INTO TROUBLE AND GO TO JAIL AT A YOUNG AGE.” ALFONSO PETERS IS A STYLISH LONG- boarder. The man they call Alf is the head coach at Roxy’s Surf Emporium in Muizenberg, has received national colours multiple times and is a threat in every contest he enters. But it wasn’t always this way. “It started small,” Peters explains. “Bunking school and going to chain stores and shopping centres to steal stuff.” He was 10 years old when he took to the streets to escape the realities of extreme poverty in Manenberg on the Cape Flats and an alcoholic, single-parenting mother. “Police often took me home during those early days,” he recalls. “They would see this kid wandering around the streets of…

VOLVO S60 POLESTAR In terms of luxury and power (and safety), Volvo has it all in spades. The sleek Polestar, with a twin turbocharged 4-cylinder engine, is one of its in-house performance brands. Fast and safe. R757 800 MERCEDES-AMG GLA45 Looks like a small SUV right? However, the power in the GLA, a humble crossover, is grunt-inducing. This classy whip comes with a 2-litre turbocharged four-banger that yields a robust 280kW. R856 700 FORD FOCUS RS With its 2.3-litre 4-cylinder guts, the RS is a runabout gone blisteringly hot hatch. It’s practical – right up until you flatten the gas pedal and start warping time and tarmac. Pure fun on four wheels. R699 900…

NAME: SIDINGO MAHLOBO LOCATION: KZN OCCUPATION: TRAVEL CONSULTANT THIS HIGH-FLYER JUGGLES TRAVEL plans but couldn’t balance business and casual (see the nightmare layover above). His new itinerary: slim-fit chinos, a printed button-up and a well-fitting jacket. It’s a first-class ticket to looking smart and stylish without sacrificing on comfort. Here’s your boarding pass: 1 / Take Shortcuts A short cut makes short work of your morning routine. Ask your barber for a tight crop or faded cut (that’s short on the sides and the back and a little longer on top). It’s a no-fuss look that lets you transition from bed to work to workouts and back again without wasting hours styling. This classic haircut is for men with places to be. Think: Will Smith and Kevin Hart. 2 /…

YOU HEAR TONKA, YOU THINK TOY TRUCK. Not the secret ingredient found in some of the world’s most popular fragrances. Why know about the tonka bean, or any particular scent source, for that matter? Because every whiff tells a story – and the message you send on date night should be different from the one that wafts during a job interview. The variation between fragrances often comes down to a few key ingredients – five, to be exact. So knowing what to look for (and sniff for) is more important than ever. “Men’s fragrances are starting to contain higher concentrations of these essential oils,” says Elizabeth Musmanno, president of the Fragrance Foundation. “It’s critical for men to know which ones suit them best.” Overwhelmed with options? Relax, inhale deeply, and…

EVERY GUY THINKS HE CAN MAKE A great omelette. Heck, at the Rodale Test Kitchen we thought we did too. We do gastronomic experiments on a daily basis for magazines like Men’s Health, Women’s Health, Bicycling and Runner’s World. But as we reflected on all those experimental creations – light, greasy, fluffy, rubbery, life-changing, heartbreaking – we started to wonder: why is a consistently flawless omelette so difficult to master? In our quest for an answer, we began with one stipulation: The soft, pale, French trifold isn’t for us. We prefer the heartier American omelette – thick yet fluffy, filled and folded, a blush of brown on the bottom. But achieving that involves a few crucial rules, as we discovered through trial and error. 1. Use Optimum Hardware Nonstick, heavy-bottom…

THREE TIMES A WEEK. THAT’S THE magic number doctors recommend you ejaculate. Seriously. “Research has shown that men who ejaculate at least three times a week have a much lower chance of developing erectile dysfunction as they grow older,” confirms Dr Careen Rascher, Sexual Medicine Specialist at the My Sexual Health clinic in Bryanston. The old adage “use it or lose it” applies: because your partner may not always share the same enthusiasm to help keep your bits working, masturbation is an important part of a healthy sex life, she says. But it’s not only your penis that should get a regular workout. Your prostate gland may be out of sight, but it shouldn’t be out of mind. “Stimulation of the prostate in men with prostatitis reduces the discomfort of…

WILL ADDISON AGE/HEIGHT 39/1.95m LOCATION Randburg WEIGHT BEFORE 96kg AFTER 76kg TIME TO GOAL 7 months THE START OF THE WEIGHT GAIN FOR Will could be traced back to a time and an event. “I realised that the lifestyle I’d chosen to live over the last three years since my divorce was destroying me,” says Addison. “I still had dreams I wanted to follow, but I wasn’t able to motivate myself to pursue them. Like so many other people, I lived in a world of fear of failure and it was so much easier just to carry on living an unhealthy lifestyle – to just wake up each day not wanting to pursue the unknown.” Sadly, Will’s story is a common one. It doesn’t have to start with a single…

WILLPOWER: IT’S ONE OF THOSE things some people are born with, like thick hair or a trust fund. Right? Actually, the research suggests otherwise: Roy Baumeister, a professor of social psychology at Florida State University, says you can strengthen your willpower with practice. “The more you flex it, the stronger it gets,” he says. Try our plan. BEGINNER 1 / Try an overture Working out to music is undeniably motivating. But a UK study found that playing ready-to-sweat music before a workout – when you’re struggling with that “C’mon, skip the gym” inner voice – makes you more likely to follow through. 2 / Lose the lame clichés Athletes who attain goals are often said to “hit their peak” or “reach new heights.” But endlessly imagining yourself moving to the…

10 MINUTES Movement Prep Calisthenics 30 MINUTES Strength Three big lifts: power clean (5 sets of 3 at 70% of max), back squat (10 sets of 3 at 70% of max), and dumbbell bench press (30 seconds on/ 30 seconds off at 50% of 5-rep max for 5 minutes) 10 MINUTES Strength-Stamina A four-exercise cir cuit: weighted pull-ups (3×10), barbell overhead press (3×10), hanging leg raise (3×10), farmer’s carry (3×100m) 5 MINUTES Anaerobic Capacity Drill VersaClimber: 30 seconds on, 30 seconds off 5 MINUTES Recovery Foam-rolling and time in the ice tub FUBAR YOURSELF! The Rangers do a biweekly fitness challenge. Winners are posted in the gym. Get some Bench press your body weight 30 REPS 15kg plate pinch (both hands) 3 MINUTES, 26 SECONDS 1 000-metre row 3 MINUTES,…

“On Bjornsson’s right shin, a tattoo is inked in Icelandic: “There is no reason to be alive if you can’t do deadlift.” The hardest thing about trying to become the world’s strongest man is definitely the eating. Sure, picking up and carrying two refrigerators weighing over 400 kilograms is difficult, as is chucking a 20kg keg over a wall and pressing a 100kg overhead with one hand. But what really pushes Hafthor “Thor” Bjornsson to his human performance limits is his sixth large meal of the day. The two-time World’s Strongest Man runner-up stares at the bowl of rib eyes and rice cradled in his enormous hands like a child with a pile of spinach standing in the way of dessert. He sighs and swallows a forkful. “I need to…

1 The Flask Stanley’s Vacuum Food Flask (R795, Outdoor Warehouse) is a no-BS thermo capable of stashing your soups and snacks, keeping them hot or cold for at least 15 hours. Plus, the lid doubles as a bowl. There’s a reason the design hasn’t changed since granddad’s hiking days. 2 The Light With a 295 metres of beam distance, and a rugged design that can survive savage drops, you’d think the EagleTac G25C2 (R1 850, eagletac.co.za) would be something exclusively issued to SWAT teams. Bring this torch with you, everywhere. 3 The Safeguard A first aid kit is something most guys overlook, whether it’s gearing up for a hike or kitting out their homes. The Lifeline Ultimate Survivor in a Bottle (R550, Cape Union Mart) packs everything you’ll need to…

Naked Truth Lifting the lid on your sexual fantasies can feel like you’re opening Pandora’s box. But new research suggests that sharing your most illicit thoughts with your significant other may lead to better sex and a happier relationship. A University of Nevada study in The Journal of Sex Research questioned 265 people in long-term relationships, asking them about anything from their sexual satisfaction to their communication. The result? Those couples who spoke openly about sex tended to trust in each other more, resulting a more stable relationship. Set the mood, spill the beans – chances are, you’ll be rewarded for it. WHO’S ON HER MIND? Ever wondered who she’s thinking about when she’s masturbating? It’s probably you. A survey conducted by sex toy retailer Lovehoney found that 69% of…

1 WASH AWAY DOMS Taking a dip in cold water may ramp up your recovery time after a training session. A study from Chile tested participants 24 to 96 hours after a workout, and found that immersion in cold water helped decrease the effects of delayed onset muscle soreness. The cold in turn lowers the temps of damaged tissue constricting blood vessels and reducing swelling and inflammation. 2 CALM THE STORM A Virginia Commonwealth University study found that cold showers could help treat symptoms linked to depression. Icier aqua triggers mood-boosting neurotransmitters, which makes you feel just a little bit happier. Plus, a separate study found that cold water swimming could also boost your energy levels. Grit your teeth. 3 SOAK YOUR CALORIES But there are benefits to warmer waters,…

What You’ll Need 2 LENGTHS 1CM BLACK PIPE (9CM AND 20CM) FITTINGS (ALL 1CM BLACK): 2 FLOOR FLANGES 1 ELBOW, 90-DEGREES 1 PIPE TEE 1 PIPE CONNECTOR UTILITY KNIFE DISPOSABLE GLOVES 2 LINT-FREE RAGS MINERAL SPIRITS 4 WOOD SCREWS (#8), 2CM 8 WOOD SCREWS (#8), 2.5CM 1 CAN (300G) BLACK SPRAY PAINT 1 SQUARE 11.5CM BLOCK, 2CM THICK RULER AND PENCIL 2 HARDWOOD BOARDS, 2CM×20CM×30CM EACH 2 DRILL BITS (2CM AND ½CM) 100-GRIT SANDPAPER OR A RANDOM ORBIT SANDER 450G 100% TUNG OIL 1 GLASS FUNNEL (10CM STEM, 10CM-WIDE OPENING) COFFEE FILTER CONES (#2) 1 / Clean the Metal With the utility knife, scrape any labels off the pipes. Then wipe off the oil coating using a rag soaked with mineral spirits. (Wear disposable gloves and do this in a…

Why It Works This approach, called drop sets, uses heavier-to-lighter loads with brief, incomplete rests between sets. It exhausts both your slow-twitch type I and fast-twitch type II muscle fibres, says PT BJ Gaddour. This combo of multiple sets and loads within one extended set sends muscles a message to grow. Beginner Drop Set Choose a set of dumbbells you can curl for 8 to 12 reps, using an underhand grip. Do as many reps as you can; then rest 20 seconds (max). Immediately do as many reps as you can with a load that’s half of what you just lifted. Example: Start with 15kg dumbbells, and then 10s. Rest 2 minutes. That’s 1 round; do 3 to 5. Advanced Drop Set Pick a weight you can curl for 8…

3 large eggs ¼ tsp kosher salt ⅛ tsp black pepper 3 tsp olive oil 1 cup chopped vegetables ¼ cup cheese (optional) PER SERVING 1 565 kJ, 20g protein, 8g carbs (1g fibre), 28g fat 1. In a medium bowl, use a fork or whisk to vigorously beat the eggs, salt, and pepper until totally homogenised. Set aside to rest for about 15 minutes. 2. Meanwhile, in a heavy- bottomed nonstick 25cm pan, heat 1 tsp oil on medium. Cook the veg e tables till tender, 5 to 8 min utes. Transfer them to a bowl and keep warm. 3. Wipe out the pan; add the remaining 2 tsp oil and heat it on medium, about 1 minute. Swirl the oil to coat the bottom of the pan. 4.…

PHARMACIES ARE OVERWHELMING. RACKS of sweets, rows of razors – plus the tabloid headlines at the cashier. You can’t blame these retailers for trying to cash in: pharmacies receive less money from medical aid companies for prescriptions these days. Small community drugstores and big chains alike want to be your go-to, drop-in, one-stop shop. And there’s good stuff in those aisles besides pills and potions. Find the best with our handy guide. 1 / Advice from the Pharmacist (on Almost Anything) A common joke among pharmacists is that they’re experts in counting by fives – in other words, “that we’re just product pushers,” says Steven Chen of the University of Southern California School of Pharmacy. Yes, pharmacists have in-depth knowledge of meds, but four years in a doctoral programme earns…

Give your doctor a heads-up if you notice blood in the toilet, a change in your bowel habits, or unusual fatigue. These can signal colon cancer. If you’ve always had gut trouble, raise the red flag even higher. Conditions such as inflammatory bowel disease, irritable bowel syndrome, or peptic ulcers can delay diagnosis; a recent study in the British Journal of Cancer found that it takes 20% longer for people with these conditions to be diagnosed with colon cancer. That’s because your doctor might blame any new or worsening symptoms on your existing condition, the researchers say.…

WE’VE BEEN CHASING weight-loss shortcuts for centuries. From William the Conqueror, who tried a liquid diet after he became too heavy to ride his horse, to Lord Byron, who exercised in layers to sweat off kilos, men have always been drawn to radical slim-down schemes. “They provide a sense of both risk and control,” says Sander Gilman, the author of Fat Boys and Obesity. Do any lose-weight-quick tricks actually do the trick? Sometimes. But as David Katz, director of the Yale-Griffin Prevention Research Centre, points out, “A cocaine binge will result in weight loss, but that doesn’t make it a good idea.” We don’t eat tapeworms or use vibrating belts anymore, but here are five crazy things some guys try. 1 / Gastric Balloon You know that uncomfortably full feeling…

The Fibre Fix Order broccoli with that fettuccine Alfredo. Adding insoluble fibre to a high-fat, high-cal meal may stabilise metab olism, research shows. Aim for at least 28 grams a day: Think fresh greens and whole grains. 288 Number of extra kilojoules the average coffee drinker adds in milk and sugar each day. Source: Public Health Light Wallet, Large Gut Warning: high-calorie foods are more tempting if you feel your socioeconomic status is lower than others’, a new study suggests. Now that you know how social comparison influences you, you can outsmart it. 25 Number of kilojoules burned per minute in explosive circuit resistance training. Use heavy weights and do the lifting phase as quickly as possible. Source: University of Miami…

1 All-Terrain The Joby GorillaPod Action Tripod (R815, ormsdirect.co.za) is a three-legged photo assistant that can also wrap around anything from tree trunks and branches to rocks and debris. That’s the sort of versatility that forces you to shoot from new angles and keeps the shake out of your shots. Translation: your footage won’t look like Blair Witch Project anymore. 2 In the Saddle Want to shoot a down-in-the-mud, right-in-the-rubber chase sequence on your bike: this is your tool. The Joby Action Clamp (R665, takealot.com takealot.com) can attach to any part of your steed’s chassis – think handlebars, head tube, or even seat tube – and adjusts so that you’re shooting with pinpoint accuracy. 3 On the Leash Face it, whether it’s at the park or up the mountain, your dog…

The Pan Slingers BERWYN DAVIES MICHELIN-STARRED HEAD CHEF OF THE GLASSHOUSE ANDREW BREDON FOUNDER OF FAST FOOD RESTAURANT BEL-AIR ANTHONY DEMETRE VENERABLE CHEF PATRON OF WILD HONEY Over in Trump town they drown them in syrup and call it breakfast. The Japanese serve them as okonomiyaki: a versatile savoury concoction translating as “how you like”. Us? Well, there’s that Saturday around Father’s Day and, um… Not for the first time in matters of real import, we’ve got this all wrong. For some reason, most of us view the pancake as pure gluttony. But this represents a serious lack of imagination. “With ingenuity, the pancake is the perfect vessel to provide the ideal balance of protein, carbs and fats,” says Alex Ferentinos, nutrition consultant to none other than the British Lions.…