Innholdsfortegnelse for November 2017 i Men's Health South Africa

I NEVER GET WORKED UP. . . EXCEPT AT LOUSY DRIVERS. HOW CAN I DEFUSE MYSELF? Trevor, Pinelands It’s not uncommon, even for a chilled guy like you, to get a little peeved when Oupa in front of you won’t step on the petrol, or some slow asshat hogs the right lane. Hey, maybe you’re frazzled, running late, or sleep-deprived. Sometimes anger passes quickly and other times it lingers, says Melissa Horowitz of the American Institute for Cognitive Therapy. But there’s a crucial dis tinction: “If you act on it with the intent of causing physical or psychological harm, this can be categorised as aggressive driving behaviour,” she says. You could face fines or a date in court, or even worse: an accident that gets someone hurt. To calm that…

1 The Why Emma doesn’t train in a gym, she trains in the waves. That means rests between supersets (or surfs, to be precise) turn into sessions treading water, battling the roiling surf, and navigating around (and often against) savage riptides. “I need long, slow-releasing energy,” she says. “And I need something that gives me a kick-start as soon as I hit the water.” Enter the Surf Bomb. 2 The How To construct the Surf Bomb you’ll need a blender and the following ingredients: 1 frozen banana 1 tbsp almond butter 1 tbsp dessicated coconut 2 tbsp pure cocoa powder 1 tbsp raw honey ½ tsp vanilla essence or pods 30g protein powder Load your ingredients into a blender with your protein powder – Emma uses…

1. Trust your gut Ideally, the only ‘runs’ that should concern you are those you did during training... “But distance running can trigger diarrhoea,” says Kate Spilsbury of the English Institute of Sport. “There’s evidence that bovine colostrum supplements help. And reduce your intake of fibrous foods such as lentils and broccoli in the days before the race, too.” Softly does it. 2. Feel the force Pounding the pavement takes its toll on your hips, knees and ankles. “The force of each step is more than twice your bodyweight,” says Spilsbury. “As fatigue sets in and your form slips, you’ll start to ache.” Mitigate the damage by ensuring your takkies are fit for purpose. Replace them every 800 kilometres, and never lace up a box-fresh pair on the big day…

This isn’t what I expected: it’s early in the morning in Brooklyn Bridge Park and I’m getting worked over by trainer Andy Speer in an odd abs-and-cardio session. First I’m learning to jump all over again; then I’m doing a reverse plank. It’s 30 minutes of surprises from The Anarchy Abs Workout, Speer’s new DVD and streaming programme (anarchyabsworkout.com). The plan blends metabolic training with strength work and gymnastics to fry your core. And it taught me a six-pack of lessons. 1.HOLLOW HOLDS MOULD ABS Conventional wisdom tells us to push our shoulder blades down and in during most traditional gym exercises. It’s a way of countering the hunch associated with desk jobs. But in the gym, this posture causes your abs to relax, allowing your rib cage to expand…

Getting stronger is a two-step process: 1. Lift; 2. Recover. We often focus on the first step, and pay lip service to the second. Bad idea. “Every time you work out, you’re digging yourself a hole,” says John Rusin, a physical therapist who specialises in athletic performance and recovery. Recovery is refilling that hole before you challenge your body again. Here are six ways to recover right. 1 FIND WAYS TO REST AND CALM YOUR BODY If your habits are a mess, you’re leaving gains on the table. Time to target sleep and stress. If you can’t sleep eight hours a night, then learn to nap. Take naps no later than mid-afternoon, or you may screw up that night’s sleep. Aim for about 20 minutes; any longer, and you’ll sleep…

Rib up the rulebook. Strike oil. 1 A MOUTHFUL OF SOUTH A BABY BACK RIBS Taken from the top of a pig’s ribcage between the spine and the spare ribs, these loin ribs are packed with the antioxidant selenium. A 100g portion will provide 46% of your recommended daily dose, which boosts immunity as well as supporting thyroid function. B BEEF SHORT RIBS ‘Flanken’ ribs are cut across the bone, so thin cross-sections remain in each piece. It’s the only non-porcine cut to make expert BBQ chef Richard Turner’s shopping list. Beef is high in zinc (crucial for protein synthesis), iron (to build red blood cells) and power-boosting creatine. C PORK SHOULDER Slow-cooked in a smoker, the combo of muscle, connective tissue and fat…

BOARD GAMES The Algarve, on the southwestern tip of the Iberian Peninsula, cemented its place among the planet’s top surf destinations a long time ago, with breaks that easily rival the best Australian or Hawaiian spots. Experienced surfers should make the half-hour pilgrimage away from the yoga retreats, juice bars and organic everythings of surf-bum mecca Lagos, and head westwards to Zavial. Here you’ll find a hollow right-hand beach break of bucket-list-ticking quality, situated in an area of unspoiled beauty. MH TRAVEL WHERE... PRAIA DO ZAVIAL, PORTUGAL BEST FOR... WORLD-CLASS SURF SANDS OF TIME Looking for adventure? The rich historic heritage of Rhodes is your ideal summer-break destination. From Megali Paralia you can slip on your sandals and hike to the Lindos Acropolis, which has stood on this…

THE MOVIE: WATCH THOR RAGNAROK – 3 NOVEMBER TECHNO VIKINGS It’s Time Cop, topped up with a little Norse mythology and served with a side of cheesy one-liners. Or basically everything that was good about the 1980s (and the 1060s) packed into one supersized superhero film that doesn’t take itself seriously. OR JUSTICE LEAGUE – 17 NOVEMBER MORE SUPER HEROES / LESS NEON After Wonder Woman proved that it’s a possible to make a good DC movie, Justice League – featuring everyone from Batman to The Flash – has to prove that it wasn’t just dumb luck. OR MURDER ON THE ORIENT EXPRESS – 10 NOVEMBER MORE TRAINS / LESS SUPER-LASER-DEATH-RAYS Murder on the Orient Express boasts an all star cast and an intriguing “who dunnit?” plot that will keep…

Stretch, shred, repeat. Rev up your recovery. Jumpstart your abs. In the Molokai 2 Oahu Paddleboard World Championships, competitors cross the 51km Channel of Bones in a salty test of balance, muscle, and grit. Last year’s M2O saw Kai Lenny power across in 4:07:41, a world record. Lenny, 24, eschews energy bars for slower-burning fare. “Every world title I’ve ever won was fuelled by Taco Bell’s Bean Burrito Grande Meal,” he says. The Hawaiian, a multiple-time champ, has a unique race plan: five 1600kJ burritos before the event, and five during. He also uses creative fitness strategies, and they work: he’s the world’s fastest stand-up paddleboarder, and a demon big-wave surfer, kitesurfer, windsurfer, freediver, and outrigger canoe paddler. 1 BREATHE BETTER With big waves come big wipeouts. That means Lenny…

01 STAY DISCIPLINED Mimicking the movement patterns of Nordic skiing, this low-impact, kilojoule-burning piece of kit builds endurance through your legs, arms and core. Set an interval timer to 30sec work, 90sec rest. In round one, aim to hit 140m – no more. Reach up, shift your weight onto the balls of your feet, and lean forward. Now, pull at a steady speed. 02 KEEP THE PACE That wasn’t so bad. After your 90sec rest, it’s time for round two. This time, aim for 141m, then 142m in round three, and so on. Advancing by just 1m per round isn’t easy to judge, so it will train you to be proficient at pacing – and you’ll be aware, rather than just going at it hard for 30sec intervals without focus.…

A TOOTHBRUSH AND A SQUEEZE OF MINTY PASTE IS STEP ONE IN DEFENDING YOUR TEETH AGAINST PLAQUE. BUT THAT’S WHERE MOST BRUSHING ROUTINES START AND END. REALITY CHECK: THOSE BRISTLES AREN’T HITTING THE HARD-TO-REACH CORNERS OF YOUR MOUTH WHERE DECAY AND DISEASE START TO FESTER. IF YOU CARE ABOUT THE HEALTH OF YOUR PEARLY WHITES, YOU NEED TO ARM YOURSELF WITH A POWERFUL MULTI-ACTION MOUTHWASH AND START SWISHING AFTER EVERY BRUSH. NOT ONLY DOES USING A MOUTHWASH – SUCH AS LISTERINE GREEN TEA – SHIELD YOUR GUMS AND TEETH FROM CAVITIES AND PLAQUE BUILD-UP, BUT EACH RINSE ALSO PACKS SURPRISING FITNESS BENEFITS. START HERE: 1 PREVENTS CAVITIES Plaque bacteria and sugars are on a warpath. The target: your teeth. Over time they will break down the enamel coating your chewers…

LAWRENCE RESNICK LOCATION Royal Ascot OCCUPATION Business Owner AGE 48 HEIGHT 1.69m WEIGHT BEFORE 120kg WEIGHT AFTER 85kg TIME TO GOAL 14 months The moment school ended, everything started to unravel. Mandatory sports days and begrudging mid-morning PE classes gave way to an unhealthy diet and a sedentary lifestyle. Lawrence knew that he wasn’t happy. He was self-conscious and sluggish in his XXL T-shirts and size 40 jeans. After 29 years – fed up with what he saw in the mirror – he decided to bite the bullet and get professional help. Now: he’s 35kg lighter, and he’s learnt exactly what it takes to stay that way. 1 THE PROBLEM Lawrence wasn’t the fat kid growing up. “Actually, I was slim and sporty,” he admits. But his parents and teachers…

Sweat gets a bad rap, but it’s a finely calibrated fluid with many vital functions. It cools you off, moisturises your skin, and contains antibacterial compounds to ward off infection. Each of your sweat glands is surrounded by a web of nerves. When your body heats up, those nerves set off a chain of signals to turn on the hose. REDUCE YOUR SWEAT Hands Your palms are among your biggest sweat outlets. If they’re constantly moist, you may need Botox injections to block nerve signals that stimulate sweating. Groin Wear loose shorts to let air in. Going out after the gym? Dust your boys with Johnson’s Hygiene Powder (R39, Clicks) Armpits Aluminium-based antiperspirants plug your pores to curb sweat. Apply it at night, when your sweat rate is at its…

THE MH VERDICT OLIVE OIL WINS! Coconut’s fry-friendly profile is enough to extend its shelf life, but the health benefits and versatility of olive oil mean it lives up to its Homeric billing as ‘liquid gold’. Pour to your heart’s content, and leave your body – not your wallet – feeling lighter.…

Step outside; soak in the weather. Okay, research is over. The climate you live in should determine the products you buy and how you use them. Heat, humidity, elevation – even minerals in your water – all affect your routine. Pick the right products for your environment. 1. STICKY Pit stains are the least of your woes. Humidity slows the evaporation of sweat, which can cause acne and clogged pores if left to build up. Clear your face by using a glycolic acid product at night. Try: Malin + Goetz Resurfacing Glycolic pads R760 Maison Mara. Quash humidity’s attack on hair with a cream or paste styler. Try: Johnny Chop Shop Grooming Cream R120 Dis-Chem 2. ARID Two steps can keep your skin hydrated. First, limit showers to 3 or…

INNOVATIVE MATERIALS NEW TECHNOLOGY COOL TOOLS Casio G-Shock Gravitymaster GPW2000-1A With a carbon-reinforced case, this pilot’s watch is impervious to water, shock, and magnetism. watchco.co.za Garmin Fēnix Chronos Track your heart rate and use a chest strap to measure your stress levels and estimate muscle fatigue. shop.garmin.co.za Swatch Sistem Dark YIS413 Thanks to a smart mechanical auto movement, this offers a quartz-free, battery-free watch at an epic price. Swatch, 011 911 1200 Boss Orange Silicone is practical, durable and lightweight; and this can do double duty for smart occasions too. bacherco.co.za Skagen Hagen Hybrid Sleek, sophisticated, and ingeniously simple watch and tracker. Also sends discreet notifications. watchrepublic.co.za Samsung Gear S3 Frontier Twist the bezel to track kilojoules, find altitude, make payments, and even change the channel. takealot.com Baume & Mercier…

THE DIY TRAIL MIX GENERATOR First pre-hike stop: the supermarket bulk aisle. This sweet-free mix will fuel one guy through about 90 minutes of activity, says Valerie Berkowitz, author of The Stubborn Fat Fix. NUTS 60 to 85 grams SALTED OR UNSALTED almonds peanuts cashews pecans walnuts DRIED FRUIT 15 grams IDEALLY, UNSWEETENED apples apricots bananas blueberries cranberries raisins SEEDS 30 grams UNSALTED AND HULLED pumpkin seeds sunflower seeds BONUS 15 grams FOR MORE CRUNCH melba toast wasabi peas mini pretzels baked crackers pita chips TRAIL BARS, RATED Stay under 6 grams of sugar (some have up to 29) and as close to a 1:1:1 ratio of carbs, fat, and protein as you can, Berkowitz says. GOOD The Primal Pantry Raw Almond and Cashew Bar 12G CARBS (11G SUGAR), 8G…

Single-Leg Dumbbell Deadlift TARGETS Hamstrings, calf area With a dumbbell in each hand, step onto a flat-side-up Bosu with one leg. Hinge forward at your hips. Pause when parallel to the floor, and explode back up. Do 3 sets of 6 to 8 reps per leg. Pistol Squat TARGETS Glutes, quads, core Start with your non-dominant leg on the Bosu, soft side up. Take 5 seconds to descend into your squat, pause, and explode back up. Repeat 3 to 10 times. Do 3 sets per leg. Ankle Around-the-World TARGETS Calf area and shins Step onto a flat-side-up Bosu with one leg. Using only your toes and heel, make the Bosu’s perimeter circle the floor. Do 3 sets (5 reps clockwise, 5 reps counterclockwise) per leg.…

MOBILITY Complete 2 rounds of this warm-up circuit. The pigeon stretch opens your hips and glutes while improving mobility in your upper back, and the scapular push-up strengthens and stretches the muscles surrounding your shoulder blades. Pigeon Stretch with Rotation Start on all fours. Place your left leg on the floor, knee near your left wrist, foot near your right hip, right leg straight. Slide your left arm down and to your right. Swing back, then up and left. Hold. That’s 1 rep; do 6. Switch sides. Repeat. Scapular Push-up Assume a push-up position. Without bending your elbows, squeeze your shoulder blades together tightly. This will lower your torso to the ground slightly. Separate your shoulder blades, lifting your torso. That’s 1 rep; do 12. STRENGTH Do 4 rounds of…

1 Massage Ball Best for: your calves and the bottoms of your feet. You can also add electrical tape to make it the right hardness level for you. Use it while standing upright against a wall to roll your upper back and shoulders. R115, rebel-store.co.za rebel-store.co.za 2 Due North Rubz Hand and Foot Massage Ball Best for: plantar fasciitis. It’s a nice upgrade from a golf ball or cricket ball, Reinold says. R430, wantitall.co.za 3 Hyperice Hypersphere Best for: complete muscle and soft tissue coverage. Use this smart vibration tool to target any spot or joint with pinpoint precision. R2 999, hyperice.co.za 4 Grid Rumble Roller Best for: pinpoint accuracy. Its unique shape allows you to concentrate on problem areas in your quads…

1. Sled Push One of the purest moves in any muscle arsenal. Keep your elbows tucked in, lean into the sled, and drive with your legs. Aim for sets of 10m. 2. Assault Bike Keep yourself upright, your elbows tucked, your core tight. And use your damn arms. 3. DB Squat Back straight, chest up, core engaged; and drive your knees out as you move up and down. Always hit depth.…

1. Chill Your Palms Hold a frozen water bottle. Switch hands every five minutes. The chilled tissue will cool the blood that flows into it, says Stanford biologist Craig Heller. 2. Swish Up Carry a travel-size mouthwash. The menthol makes you perceive the air as cooler, says Christopher Stevens, a researcher at Southern Cross University. 3. Ice Your Neck A neck-cooling collar can trick your body and brain into feel ing cooler. Ultramarathoner Pete Kostelnick swears by an ice-filled bandana around his neck.…

Dress for the job. Join the swim team. No-sweat style. When the weather turns warm, our taste in clothing and accessories can go cold. Take a pair of sunglasses, for example: often, wearing a simple pair can make you look withdrawn, cautious and unfun. And that’s a waste, if you want to put your best face forward. Anything that only blends in is worth a rethink, especially when just a few small changes can set you apart. Try this on for size: the masculine aesthetic of these tortoiseshell-framed sunnies pays tribute to the vintage Wayfarers your granddad used to rock when he hit the beach. But the titanium insert and straight lines add a modern sensibility and sophisticated grit. If you’re ready to upgrade your shades, here's what you need…

EASY RIDER The trim fit of this jacket delivers an edgy interpretation of the classic biker style, and doubles down on that badass vibe. R3 999 Issa Leo MADE FOR WALKING Boots in a classic style will never go out of fashion. A camel pair works with any casual outfit – summer or winter. R4 599 Timberland IN THE HOOD A black or white hoodie is versatile, and will take you from commute to concert to kicking it with ease. R550 York Yard JEAN CODE Stretch jeans are the future: so comfortable, but still flattering. R4 000 Replay HATS OFF Classic design and incredible quality; Simon & Mary hats are available in seasonal colours. Stick to darker colours: navy, camel or forest green. R799 TREADANDMILLER.CO.ZA REFRESHER COURSE I…

THE CHAMP WINNER Jason Smith 33, CROSSFIT BOX OWNER 1.85m / 90kg JOBURG Jason has almost died – twice. Once during a motocross race, when a rough landing turned his bike’s handlebars into an iron punch to the gut, obliterating his kidney and liver. And again, years later, when the scar tissue left behind by the operation to remove his mangled organ caused his intestines to knot up and put his whole system into shock. That most recent trip to the ER was in 2012; he underwent a seven-hour operation that left him bedridden for a month. He survived on water and an IV drip. “I lost 20kg, in one month, I went down from 90 to 70,” he says. For this fitness junkie, who started doing CrossFit back in…

YOU PROBABLY KNOW THIS ALREADY, BUT WE RECOMMEND TAKING (most) media advice on nutrition with a pinch of salt. Case in point: in the last 18 months, global news outlets have stated, quite dramatically, that the salt in your diet is going to kill you. And then they’ve proceeded to see-saw on whether you’ll die from an excess, or from not having enough. “Heart Attacks Could Be Caused By Too Little Salt, New Study Shows”, read a Daily Mail headline from early 2016. Just 15 months later, the same newspaper published a headline stating almost the exact opposite: “Just Two Teaspoons Of Salt A Day Damages The Heart”. Classic clickbait, right? Not really. They’re both true. One statement is just more probable than the other; and only one of them…

1 NICOLE BELAND GND: 2001 — 2009 NOW: HEALTH WRITER The first and longest-serving Girl Next Door, Nicole was a guy’s gal with a no-nonsense approach. The clitoris? “A bit of a mystery,” she wrote, “even to the women who own them.” And here’s the first question from the debut column: “Do women who wear tight, revealing clothing want us to look?” Nicole’s honest answer? Yes: “A push-up bra doesn’t put itself on.” 2 CAROLYN KYLSTRA GND: 2009 — 2011 NOW: EDITOR-IN-CHIEF, SELF Carolyn combined an Ivy League intellect with smart-ass quips. She says she learned that men and women “are balls of emotion and anxiety and insecurity and hormones.” She recalls being asked if lots of tattoos meant a woman is into kinky sex. Nope:…