Innholdsfortegnelse for December 2018 i Men's Health South Africa

I’m on the edge of my seat, watching the thrilling stage 17 of the 2018 Tour de France. The organisers have shortened this day of the race, to try and spice up the action; the start was a let-down, but now – up the final climb, the Col de Portet – the excitement is rising as the battle for overall GC really starts heating up. Nairo Quintana, Geraint Thomas, Tom Doumalin, Primoz Roglic and Chris Froome are all there, exchanging blows. But unlike in boxing, the pain is delivered through very hard surges or short sprint-like efforts – while they’re going as hard as they can, up a climb that takes the top riders in the world around an hour to summit. My opinion? That hurts as much (if not…

THE MOVIE 13 DEC AQUAMAN Shedding his leotard-wearing roots, DC’s modern reimagining depicts this ocean-bound superhero as a whisky-drinking, ass-kicking behemoth. We think it’s for the best. This time, the king of Atlantis (Jason Momoa) finds himself caught between worlds as the land above the ocean’s surface comes under fire and his own people underwater begin to turn against him. Fortunately, there’s no problem in the world a witty one-liner and a sharpened trident can’t solve. 14 DEC OR THE OTHER MOVIE: MORTAL ENGINES Years after the world was ravaged by a cataclysmic event, cities and towns have transformed into gargantuan vehicles lumbering around the earth in search of prey. Predictably, London is now an apex predator intent on gobbling up and assimilating any smaller villages and settlements…

Grab the gear 1 Hang up: CLUG Bike Rack Display your ride like the work of art it is with the worlds smallest bike rack. Ideal for cyclists with limited space, the CLUG is suitable for vertical and horizontal storage. Choose between three sizes. R275, rookcycles.com 2 Pack up: Thule Pack 'n Pedal Commuter Backpack The built in Crushproof safezone keeps cellphones and fragile items secure, while the waterproof roll-top keeps them dry. R2 599, thulestore.co.za 3 Suit up: Ciovita Men's Vindex 2in1 Jacket It’s waterproof, windproof and lightweight. Control your body temperature while on the saddle by pulling on the jacket's magnetic sleeves. R1 499, ciovita.co.za Choose your bike You ride to the city Specialized Turbo Vado 4.0 The 250-watt motor can propel you up to 45km/h, with a…

1. Mistake most guys make at the beach? First, not swimming in the designated areas. Second, swimming under the influence. 2. Perks of having an active job? I’m fit all year round; plus, I never get sick. 3. David Hasselhoff or Dwayne Johnson? The Rock. He looks the part and I actually believe he’s got the strength and know-how to rescue someone. Visit cliftonsurf.co.za  to find out more about Pumba and his team.…

1 SINGLE-ARM FRONT RACK CARRY Stand holding a kettle-bell in your right hand at your right shoulder. Keeping your chest tall and your torso as straight as possible, walk. Repeat with the kettlebell in your left hand at your left shoulder. YOUR GOAL: 20 steps forward and 20 steps back (4 sets). 2 DEFICIT BULGARIAN SPLIT SQUAT Start with your legs shoulder-width apart, holding dumbbells or kettlebells at your sides. Place your left foot on a bench or step behind you, and your right foot on a weight plate or small step. Bend your right knee, lowering your torso until your right thigh is parallel to the floor. Pause, then return to the start. YOUR GOAL: 4 sets of 8 per side. 3 SINGLE-ARM FLOOR PRESS Lie on your back,…

BMW The New Lifestyle Collection means you’ll always make a good impression. Dynamic, sporty and stylish. The collection embodies perfect BMW aesthetics and dynamics. Excellent workmanship and premium materials are included in the summer line, allowing you to look your best on and off the road. T.M. LEWIN Great British business tailoring caters for every sartorial style, incorporating fresh, stylish and versatile suiting for today’s man. Every T.M.Lewin suit is spun from the finest quality fabrics. The range delivers a stylish collection – from traditionally British to the more contemporary – and is complemented by extensive picks of knitwear, outerwear and accessories. DAVID JONES Aspirational, refined and relevant, this collection’s aim is to provide timeless style solutions for the classic customer, and to showcase ‘the difference’ and the heritage of…

Meditating with a partner can increase closeness. Beginners can try the ten-day programme up to ten minutes a day on the free app Headspace. Sit back to back, and “take notice of the points of contact between you and your partner,” suggests professor Lori Brotto, a sex therapist who specialises in mindfulness. (With practice, progress toward facing each other.) It may even boost her sex drive: women who meditated scored higher than non-meditators on measures of sexual STEP function and desire, reports a new study in the Journal of Sex & Marital Therapy.…

Debunk The Junk Meet Your Microbiome SUGAR THE SCARE Sugar is as addictive as meth, cheap as hell, and a contributor to the obesity epidemic! THE BACKSTORY The public’s prodigious sugar consumption has been a media mainstay for years. It’s been linked to high blood pressure, liver damage, heart disease, hypertension, type 2 diabetes, apocalyptic teeth...Then there are the tales of sugar’s evil dependency. One decade-old study found that lab rats chose saccharine or sugar over cocaine – even when they were addicted to cocaine. THE FACTS When it comes to added sugar (the stuff not naturally in a food), there’s reason for the hype. The American Heart Association tells us to limit added sugar to 630kJ worth per day. Excess added sugar leads to a higher risk of heart…

LET IT GO Going to bed angry can ruin not only your next day but also the foreseeable future. People whose negative emotional responses to stress carry over to the following day are more likely to report health problems and physical limitations ten years later compared with peers able to “let it go”, reveals new research from the University of California and Penn State University. Before you go to bed, write down any negative feelings you have and try to settle lingering conflicts. 26 Percentage reduction in perceived stress after doing 30-minute group workouts once a week for three months. Training solo did not yield the same benefits. Source: The Journal of the American Osteopathic Association…

TECH Innovation moves faster than life, but luckily we have all the latest mind-bending gadgets right here to help you keep up. Can you say, YesWOWIgottahaveit? #1 REEBOK SOFT-GRIP WEIGHTS This pair of foam-covered dumbbells may only be 1kg each, but strap them to your hands during your running routine or your outdoor workout, and they get heavy quickly. Research has shown that adding weight (like a weighted vest) can improve an athlete’s power by more than 10% in as little as 3 weeks. R449, takealot.com #2 OCULUS GO Research from the Oxford Health NHS Foundation Trust found that simulated environments help people with mental health issues overcome anxiety. The Oculus Go is a lightweight, standalone VR headset that has built-in speakers and over 1 000 apps, games and experiences…

1/ FULVIC ACID WATER: You may have seen some bottled waters that look a lot like a certain black fizzy drink. They’re not; their dark appearance is caused by fulvic acid. Will it help you? Well, the jury is still out on the claimed benefits, but there’s never any harm in drinking a little more water. 2/ GRUCOX ECCENTRIC ERGOMETER: A bike that pedals for you? Sounds like fun – until you’re told to slow the pedals down. Why? Eccentric training has huge health and performance benefits; and we’ve seen great results first-hand. Visit www.ssisa.com/sports-performance/endurance-studio for more info.…

ADIDAS TERREX TWO BOA The weather is peaking and there are more sunshine hours – it's high time for trail running and fresh-air adventures. Your gravel and singletrack partner? These sweet rides. Their breathable mesh uppers, cushioned EVA midsole support, grippy Continental rubber soles and a handy Boa closure system all combine to craft a potent pair of trail champs. And just look at them – they're styling. R1 999, adidas.co.za LAND ROVER EXPLORE OUTDOOR PHONE It's sleek enough to take out to dinner, but tough enough to hang on your backpack – literally (it comes with a carabiner). We put it through its paces, taking it quadbiking and ziplining in Hermanus; plus we dropped it in salt water while shark-cage diving in Gansbaai. It gave us long battery life…

“If you’ve already done some unilateral training, take a page out of my book and integrate barbells (yes, seriously) and EZ-curl bars, building body control and strengthening your forearms and shoulders. A longer bar shifts the load further away from your hand in both directions, leading the bar to teeter back and forth. You’ll need to slow your reps, piling up muscle-building time under tension and learning body control. Not all exercises can be done this way (skip the bench press), but single-arm barbell rows, curls, and even shoulder presses are worth doing, once you have experience.”…

BODY BUILDING TURN DOWN THE VOLUME With lifting, less is often more: a University of Sydney study pitted German volume training – a 10-set, 10-rep programme of compound exercises, such as bench presses and leg presses – against a five-set, 10-rep programme. Six weeks later, the group doing fewer sets had more improvement in their 1-rep max on the bench press and leg press. If muscle is your aim, try taking it down a notch. Researchers suggest four to six sets per move; any more may sabotage your gains. DISTANCE RUNNING WATCH YOUR BACK If you love to run and hate back pain, you might want to rethink your core workout–and ignore the mirror. Ohio State scientists found that runners who focused on superficial abs were more prone to lower-back…

MODERN SUITING As the temperature spikes, it’s wise to rely on the heat-fighting duo of a light colour and an airy fabric. Opt for linen on humid days – the linen fabric ensures no one will see you sweat. For one of summer's signature social occasion looks, opt for soft shoulders with minimal or no lining. You'll look smarter, and breathe easier. No sweat. Side note: no running sneakers with suits. Ever. SHORTER SHORTS If you’re going to wear shorts, make sure you do it the right way. These lightweight ones show off your hard work at the gym. The classic colour can be worn as a neutral, and the modern cut and micro prints keep your look current. SLEEKER SHADES Let’s cut to the chase – aviators are not…

After years on the margins of fashion, sneakers are now the world’s most important street shoe. Nothing is more versatile or more comfortable. Or more collectable. Or more emblematic of the great cultural shift towards all-casual everything. They go wherever you go, no questions asked: to the office, to restaurants, or even to meet the parents. And they look sharper than the shoes you used to wear for these kinds of occasions. To create this line-up, we scoured the vast sneaker landscape and chose our favorite new models from 25 different brands. Some are made from premium materials and come at premium prices; others cost less. Invest in these cool kicks and let your shoes do the walking and talking this summer. PRACTISE YOUR CATWALK TURN There’s no doubt you’ll…

Darren Simpson – also known as ‘Whackhead’ – might be a household name in the entertainment industry; but in the menswear industry, he needs some style pointers. Like Darren, every guy wants to look his best, but sometimes it’s easy to miss the simple stuff. We took on the challenge, to take the comedy out of his attire and inject some serious style into his everyday looks – and we gave the KFM radio DJ two fresh looks to kickstart his summer wardrobe. Own Tailoring Like A King A perfectly tailored suit is appropriate year-round – it’s the fabric that’s seasonal. While heavy wools and tweed jackets look fantastic in winter, they’re nothing short of suffocating in the warmer months. Merino wool, on the other hand, is one of nature’s…

The Middle Truth Listen To This Comeback King Belly fat is such an important (and dangerous) factor for your overall health that it’s now discussed as an organ. The visceral fat that makes up a spare tyre, or worse, a beer belly – and that surrounds your liver, stomach, and intestines – isn’t flabbily inert. It appears to be biologically active, pumping out hormones and other substances, and it may even increase your risk of metabolic problems such as cardiovascular disease and type 2 diabetes, and maybe even cancer. That’s most scary for the 11% of South African men categorised as obese – guys who have a body-mass index (BMI) of 30-plus. It’s also a concern for the 20.3% of guys classified as overweight, whose BMI is in the 25…

1. Eyes on the prize: “The idea of Peak Performance is simple – to develop the fittest, healthiest, leanest and strongest body we possibly can. Heath had to listen to his body, and respond to its demands that he be at his best.” 2. Use the Tools: “Training and nutrition aren’t just words – they’re tools. By understanding how they work for him, Heath fine-tuned his physique so it looks and performs the way he wanted it to.” 3. Own it: “Heath became personally accountable: he made no excuses, and he took responsibility for the choices he made – even on a cheat day.” 4. Keep it real when it comes to food: “We ditched processed food; Heath stuck to whole and natural foods. We want to stay away from…

Wheat Bread Whole grains, such as wheat and rye, promote the growth of immune-system-strengthening bacteria in your gut, specifically levels of Lactobacillus. Journal of Agricultural and Food Chemistry Fibre Plant foods rich in roughage can help protect against colorectal cancer. Daily goal: at least 30 grams from fruits, veggies, and whole grains. One cup of split peas delivers 16 grams. American Institute for Cancer Research Dirty Mouth Lingering mouth bacteria can travel to the gut, causing bacterial imbalance and inflammation. Make sure to floss and brush daily to avoid unwanted intruders. PLOS One Antibiotics The use of antibiotics can disturb the diversity of the gut’s microbiome for years afterwards, raising the risk of intestinal infections. Don’t use these drugs indiscriminately. Frontiers in Microbiology Salt Too much sodium may do more…

1 SURF OFF THE STRESS Can’t decide where you want to spend your time off? Hit the beach. A Japanese study has discovered that those lucky folks living near the coast tend to show decreased signs of negative emotions, such as depression, stress, and anxiety. The study’s authors found that living near the sea led these same fortuitous residents to feel a wide range of positive feelings, such as peace and calm. If you’re trapped in the urban sprawl, grab a towel and a bottle of sunscreen and soak up the sights – it’ll make you a happier man. 2 YOU’VE GOT MAIL! While emails might make you feel important, your inbox could be standing between you and your career goals. According to researchers at Michigan State University, managers lose…

SAMSUNG GALAXY S9 AND S9+ This phone’s advanced camera has personalised AR emoji capability, super slow-mo, and a dual-aperture lens. Plus there’s the Samsung Pay app, which allows you to pay almost anywhere, safely and simply. What else could you need? Recommended Retail Price: Samsung Galaxy S9 2018: R15 999 Samsung Galaxy S9+ 2018: R18 999 GEAR FIT2 PRO Samsung Electronics’ water-resistant Gear Fit2 Pro will help you achieve your fitness goals and live a well-balanced life. Its lightweight design provides a comfortable fit during exercise sessions, it tracks your heart rate, and it has GPS. So you can get that beach body and look stylish at the same time. Recommended Retail Price: Samsung Gear Fit2 Pro: R2 999 SAMSUNG GALAXY TAB S4 This 10.5-inch (26.67cm) 2-in-1 tablet has up…

Meditate Daily It’s like compassion boot camp, says Marsh. Mindful meditative practices get you to begin by visualising loved ones in your innermost circle, and then slowly expanding outwards to encompass more. Meaningful changes in your sense of compassion can occur in the first eight weeks of practice. Read Fiction Encountering different perspectives (even through a fictional space) can help change the way you view other people. “You can see both experimental and cultural correlations between reading fiction and how people think about strangers,” notes Marsh. Gaze at the Stars Experiencing the awe of nature helps promote pro-social behaviour and connectedness by fostering a modest perception of oneself. More empirical testing on the longterm influence of awe on compassion is still needed; but as Marsh points out, appreciating nature’s beauty…

FITNESS PREPARE FOR A TRAIL RUN LIKE A PRO Christiaan Greyling is one of SA’s top trail runners. He chatted to us before going up against the world’s best at the Otter Trail – and gave us all his secrets, from his training routine to what he eats before and during a race. Christiaan has also had some bucket-list experiences. In 2015, he ran the Trans Alps (an eight day, 217km race) with his wife, Landie. “We never matched up in strength – and finished in second position!” he tells us. It goes without saying the Greylings don’t do second best, and there’s plenty you can learn from them. MH.CO.ZA/FITNESS HEALTH 7 REASONS YOU SHOULD GET AN ALOE VERA PLANT From treating sunburn to minor cuts, this plant has myriad…

1.Aeroplane Mode Switching off ain’t easy. Almost 90% of us experience phantom vibration syndrome, in which we imagine we can feel our phone ringing once we’re in the air, and it causes our stress hormones to spike. Stay calm, as it will level out: a California State University study showed that smartphone separation anxiety peaks after 10 minutes but settles after 25 minutes. So distract yourself with some analogue entertainment – a certain magazine, perhaps? 2. Stop The Clock Not only does jet lag disturb your sleep pattern; it can also weaken your immune system, making you more susceptible to poolside colds. To keep your circadian rhythm onside, skip the awful in-flight food. A Harvard Medical School study suggests a short fast could cause your biological clock to slow to…

Add Sides To Your Training Build Bigger Arms Get A Six-Package Deal Jay T. Maryniak has got used to the stares. They come whenever he does what looks like a plea for Instagram attention, grabbing a loaded barbell, lying on the floor, then standing and hoisting the barbell overhead with one arm. “It doesn’t bug me,” he says. That’s because Maryniak (pictured), a certified trainer and strength and conditioning coach, knows what he’s doing. He’s venturing into the world of unilateral training. Unilateral exercises engage primarily one side of your body to move resistance. That’s a change-up from classics such as push-ups, deadlifts, and military presses. Those moves make you use your body symmetrically, muscles on both the left and right sides holding similar responsibilities. Unilateral-training concepts have been around…

Yeah, you want a six-pack, but a strong core doesn’t just make you look great. The true reasons to train your core: powerful abs reduce back pain, smooth your running stride, and boost your bench press. Summer is an ideal time to focus on this, prepping your body to both work (cutting all that grass) and play (surfing!). This workout blends the ideas of three trainers with different specialities – biomechanics guru Andy Vincent, strength expert David Birtwistle, and pro-athlete trainer Tom Bliss – and it’ll challenge your abs to stabilise your body as you train other muscles too. Best of all: it’s a sit-up-free plan! DIRECTIONS Do this full-body workout 3 times a week, resting at least 1 day between sessions. If you’re new to the gym, this is…

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For an accurate determination of heart-attack risk caused by abdominal fat, calculate your waist-hip ratio, Mayo Clinic cardiologist Dr. Francisco Lopez-Jimenez advises. Here’s how: 1. While standing, wrap a tape measure around your waist about midway between your lowest rib and the top of the bony part of your hips. Write down the number. 2. Then measure your hips around the widest part of your buttocks. 3. Divide waist by hips. If the number is 0.9 or higher, you have central obesity and your metabolic risks are substantially higher. 4. For a more accurate assessment of fat, ask your doc for a dual X-ray absorptiometry scan.…

Look For The Warning Signs Treat Your Wife Or Girlfriend Sarah phoned the Men’s Health office at the allotted hour. According to our go-between, she was in her early 30s and married with young children. She’d also been active on the site for a few months. A little reticent at first, Sarah soon relaxed, though the whines and squawks of a fractious toddler were a constant soundtrack to her tale. Here’s what she told us. “I was 17 when I met the man who would become my husband. He was 19, and when you’re a teenager a two-year age gap is significant. Truthfully, we were both pretty clueless about the world, and sexually inexperienced, but it was thrilling to be going out with an older guy. I married him when…

GLOSSARY Bralette: The yoga pants of bras. Wireless, no moulded cups, but still comfortably supportive. Chemise: A loose-fitting night-dress that feels so good she’ll want to stay in bed. Babydoll: A short, often sleeveless, loose-fitting negligee she can sleep in. Camisole: Cami for short. Kind of like a tank top she wears under her clothes. Or by itself, in bed. Boy shorts: Tight shorts cut in a men’s style that make her butt and legs look nothing like a boy’s. Tap shorts: Flowy little shorts inspired by French knickers. We all just want to use the word knickers. Negligee: Don’t know that one, either? It’s a long, flimsy see-through number.…

1 Turmeric This yellowish spice contains curcumin, a compound that may have anti-inflammatory properties. Studies show that curcumin disrupts how prostate cancer cells metabolise. Recent Japanese research has reinforced the idea that the compound suppresses the spread of prostate cancer cells. TIP Stir ground turmeric into potatoes, use to season grilled baby marrow, shake on popcorn, or mix into steamed rice for a subtle curry flavour. 2 Watermelon For every 2 milligrams (mg) of lycopene that participants consumed daily, they experienced a 1% drop in their risk of developing prostate cancer, a 2017 University of Illinois study found. That may not seem like much, but 1½ cups of red-fleshed watermelon contains 9 to 13 mg of lycopene. TIP Toss two handfuls of cold cubed watermelon into a blender and pulse…

Learn Some BMT Count Your Cents Blowing the job-interview answer you had down cold. Missing that 20cm putt to lose the charity tournament. Letting her leave with those words still in your throat. A choke can alter your life, and change how you see yourself, in small or pivotal ways. Professor Sian Beilock, president of Barnard College, remembers her biggest choke. She was a gifted soccer player with Olympic aspirations, until one game when she was goalkeeping for her provincial side. “I was playing well until I realised the national coach was standing behind me, and then I had one of the worst games of my life,” she recalls. “I was so frustrated, I never recovered. It took me out of soccer at the highest level.” The experience also nudged…

5.8 Hours of volunteer work completed per month by people who describe themselves as very happy Source: Science of Generosity Initiative, University of Notre Dame 12% Reduced rate of mortality among people who volunteer versus those who don’t Source: BMC Public Health 18% Reduced rate of death among caregivers compared to non-caregivers Source: American Journal of Epidemiology…

80% OF GUYS SLIP MORSELS FROM MEALS TO THEIR BEGGING POOCH An occasional nibble is fine, Dr. Vogelsang says, as long as it’s a dog-safe food – think lean meats and vegetables. Be aware, though, that many human-safe foods can be dangerous for canines; raisins, chocolate, and garlic are just three examples. Also, high-fat and fried foods can cause intestinal trouble and even pancreatitis. We know you’ll give in. Do it away from the table and make Skipper earn it. Andrea Arden, author of Barron’s Dog Training Bible, explains: hold your treat hand 15cm from his nose. When he bops your palm, say “yes” and give the treat. Train in brief sessions (three minutes) as you move progressively further away, adding “here” or “come” when you present your palm. 1…