Innholdsfortegnelse for September 2019 i Men's Health South Africa

Here’s a scenario: you’re in the Zimbabwean wilderness, and you come across a pack of African wild dogs. The alpha male sees you and starts to come towards you, growling. What do you do – snap a photo?! That’s exactly what Marlon du Toit did. While most of us would be peeing our pants, this 35-year-old husband and father of two has made it his profession to capture the wild’s unfiltered moments, in all their natural splendour. MOTHER NATURE’S LENS “It started with my dad,” he says. “He had a company that took tourists into Kruger National Park, back in the 80s and early 90s. I spent countless hours in the bush with my dad, and learnt from there. “I started tour guiding at the various safari lodges in the…

WATER WORKS Unrivalled in simulating the dynamics of real rowing, this machine’s vibration-absorbing wood has been harvested from replenishable forests. WaterRower Natural Rowing Machine R18 850 fitnessnetwork.co.za CLEANER COFFEE This BPA-free glass cup ensures a purer-tasting drink, as it won’t absorb or impart flavour. Safe to put in the dishwasher on the top shelf, it’s practical and eco-friendly. And you’ll still get the buzz you need for metcons. KeepCup Glass & Silicone Cup R405 faithful-to-nature.co.za PACK PROTECTION You needn’t skimp on style to save the planet. This backpack, made out of an upcycled yacht sail, has a heavy-duty buckle and even a padded laptop pocket for commuter compatibility. Sealand Roamer Breeze R2 900 sealandgear.co.za SHOE CARE adidas has teamed up with Parley to transform plastic into sportswear. These shoes are…

I’m halfway across the Twister, a diabolical set of monkey bars with rotating handles, and I’m not sure I’ll make it to the other end of this ten-metre nightmare. “You’ve got this!” shouts Timmie Brann, a coach whose name doesn’t match her intensity level. “Don’t let go!” My legs are flailing, my forearms are fried, and I’m having flashbacks to a 2017 Spartan Race, when I had to do 30 burpees because I fell off this very obstacle. “Grip it!” she yells. I grab another handle and hang on. Forty sweat-filled seconds later, I’ve survived my nemesis. My reward? I do it three more times. That’s how things go in the Race Day Simulation workout at Long Beach California’s RUT (Rise Up Training) Camp, where classes are designed to make…

You know the saying: something old, something new, something borrowed, something blue. Well, if you’re looking for a special watch to wear on your wedding day, new is where it’s at. Watches have one major advantage over other investments: if you buy carefully, you’ll own something timeless, well made and useful, that will last for years. But take note – your Big Day is not the occasion for that running gadget that tracks your speed and measures heart rate at the wrist. For formal events, it’s more appropriate to wear an elegant dress watch. The dial should be white, cream or black, and have either Roman numerals or simple line hour markers. As for the strap, leather is more traditional than a metal bracelet. It also allows you to match…

STRENGTHEN HER EYES ARE UP THERE “The first thing I notice about a man is his hair. There’s nothing worse than when guys let their hair get too grown out. They look unkempt. A man who takes care of his monthly trims is on top of things. It’s all about that attention to the details.” 1 MOROCCANOIL THICKENING LOTION Heavy waxes or gels can weigh thinning hair down, making it look thin and flat. Editor Robert Cilliers found this lotion plumps up the hair shafts to make them look fuller. 100ml R480 rubybox.co.za 2 TONI & GUY MEN ANTI-DANDRUFF 2 IN 1 SHAMPOO Prevent flaky dandruff by keeping your scalp hydrated with this mineral-extract 2-in-1 shampoo and conditioner. Plus, anyone who comes near you will dig the refreshing…

1 RUFF DAY? TRY THIS When you get home, your loyal boerboel can barely contain himself. Sure, he’s only jumping around and yelping to try and distract you from the torn-up pillow hastily stashed behind the couch, but there’s no denying his happiness and excitement are contagious. Before you push him away to clean up the mess, stay a minute longer, and enjoy the stress-busting benefits of hanging out with your pooch. A study published in AERA Open took a look at what happens when swamped university students spent just 10 minutes playing with dogs or cats. Researchers measured stress-hormone cortisol levels of participants before and after the petting began, and found that just a few minutes of dog time led to a big drop in stress. Just be…

“Moringa Oleifera. Have you ever heard of that?” Dr Mehmet Oz asked his TV audience in 2012. “Moringa oleifera comes from the Himalayas! And there’s a tree in the north-west part of India, where this grows, that has been used for many, many centuries there, for the very reason that you feel you’re being sapped, which is that you don’t have enough energy.” Dr. Oz and a guest stand behind a table covered in supplement jars, with a sign: “Re-energise your life”. He presents her with a cup of moringa tea. It shimmers yellowish green in the glass cup. She sips and grimaces. She does not look re-energised. Seven years after that episode, health-conscious consumers can find moringa everywhere from Wellness Warehouse to Spar, and in teas, powders, and capsules. There…

When it comes to your diet, make sure you balance your macronutrient ratios. “The general rule of thumb for muscle growth is high protein, moderate fats, and lower carbs,” says personal trainer, Johry Batt. “Of course, protein is king when it comes to muscle growth, and it’s essential to up your protein intake during hypertrophy-specific training.” Johry’s go-to foods for packing on muscle include lean meat, avo, nuts, and loads of veggies. “Don’t be scared to add high-quality carbohydrates – you’ll need these to restock your muscle and liver glycogen.”…

Be consistent. Make sure you create a weekly training routine, and stick to it. Take your time. Don’t hurt yourself by going too heavy too soon – start off slowly, and feel the muscle working. As you get stronger, you can increase the weights or add more sets. Fuel your body. You need to get in a meal before you train, so you have energy throughout your workout. After training, you need a source of protein, as well as good carbs, to help your muscles recover and grow after training. This will also help with your performance during your next workout.…

Stay focused and keep pushing. It takes time before seeing results; it’s not going to happen overnight. Do you. A lot of young guys I talk to in the gym are very negative about their progress. You shouldn’t be comparing yourself to others in the gym, especially if there are people who’ve been training for years. Ignore the funny looks, and focus on yourself and your training. Set goals. Set yourself weekly goals, even if it’s lifting one kilo heavier each week. Slow progress is still progress. Eat well. Choose healthy food over supplements. Sure, supplements can help; but if you’re not eating properly and taking in enough kilojoules, you won’t build the quality muscle you want.…

“Instead of mocking me, people are now asking me for advice, which is a massive turnaround for me,” says Tshepo Nyathi. The 25-year-old had a rough time as a teen, because of how skinny he was. The other kids would make fun of him, which kept Tshepo’s confidence low. But the boy from Pretoria had a love for sport – his favourites being soccer, rugby and athletics – and this was the driving force behind his training. Now, Tshepo is no longer that scared, skinny kid, but a fit and focused personal trainer. Here’s how he ignored the bullies and bulked up. Building Blocks “When I was younger, I stopped eating meat; and I think it dampened my growth, because of the lack of protein in my diet. The kids…

Plan. Plan. Plan. Plan your menu, and then make a thorough shopping list. However, a good, slow stroll around a (large) supermarket is a good idea, to get a grip on what options are available. Remember – you want to go as light as possible, cook with the least fuss, and still get enough nutrients and kilojoules. Think staples such as couscous, smash, tinned sardines and chickpeas. Got fruit and veg? Soft fruit and vegetables are never going to last long on a camping trip. Pick items that don’t need to be kept in the fridge, such as tomatoes, onions, peppers, apples and bananas. The freezer is your friend. Pre-cook and then vacuum-pack and freeze one-pot meals; then simply heat them on your camp stove (remembering to carry the plastic…

Every couple of years us Men’s Health staffers take on the challenge to transform our bodies in just 14 weeks. The reason I bring this up is to prove a point: that if we can do it, pretty much anybody can. We’re all just average guys who weren’t blessed with the genes to be cover guys. I’ve always been the skinny guy. Mainly because I have a really fast metabolism. That is why I can relate to the guys in our Muscle Up feature (p.88). Read the true stories of these real men – guys just like you – who made the decision to transform their bodies. Learn from their hard-earned lessons, and be inspired by their success. The two biggest lessons I have learnt from my own personal journey…

WEIGHT-LOSS Can Smoking Weed Actually Help Me Lose Weight? – Dale, Kimberley You know that enduring punchline that stoners always have the munchies? Well, it’s not totally inaccurate. Research* shows that smoking marijuana actually does affect the mechanisms that trigger hunger in your brain: THC, weed’s active ingredient, fits into receptors in your brain’s endocannabinoid system, which helps to control – among other things – your appetite. The result: heightened smell and taste. And the urge to smash every chip in sight. But even though there’s a grain of truth to the flabby, NikNaks-munching stoner stereotype, that doesn’t mean it’s 100% legit. Some studies+ have shown that smoking dagga doesn’t lead to weight gain — in fact, it might actually help you lose weight. According to a 2011 study from…

01. Hit Boiling Point According to the South African Depression and Anxiety Group, absenteeism costs the South African economy R20-odd billion annually. And depression costs SA 42% more than tourism brings in. Burnout is typically defined as a syndrome characterised by cynicism, low efficacy and tiredness. It enlarges your amygdala, a part of your brain crucial to emotional reactions, causing you to feel a general malaise – not to mention the desire to hand in your resignation by 8.05am. 02. Watch The Clock This general funk starts to lower your productivity, and it can get worse the longer you stay in the office. Burnout causes your prefrontal cortex to grow thinner, reducing the brain’s cognitive ability. This occurs normally with ageing, but it happens sooner in people who are stressed…

1. Dumbbell Farmer’s Carry Stand holding a heavy dumbbell in each hand, arms straight. Squeeze your shoulder blades and tighten your core, then walk. Walk for 30 seconds, then rest for 30 seconds; do 3 sets. HELPS WITH: Bucket and log carries. 2. Bench Vault Stand to the right of an exercise bench with your left knee near the bench. Place your hands on the bench, then vault back and forth over it as fast as possible. Do as many reps as you can in 30 seconds; do 2 sets. HELPS WITH: Wall climbing, crawling. 3. Assisted Side-to-Side Pull-Up Hang from a pull-up bar using an overhand grip. Pull yourself up till your chin clears the bar and hold. Walk first your right hand, then your left,…

The human heart beats like a metronome, right? All evenly spaced thumps and regular rhythms? Wrong. When you’re at your healthiest, your heart is actually more like your six-Scotches-deep uncle pounding on the family drum kit: the......beats...are spaced............ unevenly. It’s only when your body is stressed – either for a short-term reason (like a bad night of sleep, a cold, or an insane deadline) or a long-term one (you’re a smoker, have a chronically stressful job, or support the national cricket team) – that the beats are more sober and steady. (Ja, we were surprised, too.) This fluctuation is called heart-rate variability, or HRV for short. And some experts say that you can give yourself an athletic edge by tracking and responding to changes in your HRV – especially now…

Your buddy’s wedding invitation just arrived, and it looks like it’s going to be a fat jol… except he’s specified a strict dress code. Cue stress. But don’t break a sweat, because we’ve cracked the code for you, and we’ll explain exactly what you need to wear – whether you’re going to be brunching in the garden, or ripping up the dance floor until the wee hours. You’re welcome! Black Tie Optional We know, right? “Optional”. Does that mean… “encouraged”? Or could you really choose no tie at all? What it really means is “Keep it classy, but with a bit of personality”. We’re fans of nontraditional tuxedos in navy or charcoal. Remember, shinier fabrics are dressier; matte fabrics are more casual. Wear with a white dress shirt and black…

Maybe it’s the garage clean-out. Maybe it’s your side-hustle documentary. Maybe you’re... writing a piece for Men’s Health. Ahem. Regardless of the project, the story arc is usually the same: you embark on the journey feeling exhilarated and capable. Fast-forward a few days, a week, maybe even a month. Now there are half-empty boxes all over the driveway, reference materials burying the dining-room table, tools in the hall. And what are you doing instead of finishing your project? (Is that Fortnite? Are those Nik-Naks?) There’s a reason many of us have something like a half-painted kitchen weighing on our conscience, according to Harvard Business School professor Dr Rosa-Beth Moss Kanter, author of Confidence: How Winning Streaks and Losing Streaks Begin and End. In between the thrill of starting a project…

ABOUT THAT . . . Bear-Sized PN&J Problem: You can’t eat ham and cheese again. Solution: Reinvent a childhood favourite. WHAT YOU’LL NEED 2 PROTEIN (IF AVAILABLE) FREEZER WAFFLES 2 TBSP CRUNCHY PEANUT BUTTER ⅓ CUP MIXED STRAWBERRIES AND BLACK/OTHER BERRIES, CHOPPED 2 TBSP HIGH-PROTEIN GRANOLA Toast the waffles according to package directions. While they’re warm, spread the peanut butter over one waffle. Top with the berries, granola, and other waffle. Let cool before wrapping in foil. Smush before eating. Makes 1 sandwich PER SERVING: 2 853kJ, 27g protein, 54g carbs (10g fibre), 41g fat WHAT I PACK FOR LUNCH “Any combination of salty cured meats, an assortment of cheese, pickled vegetables, and oil-cured olives.” – Dan Kleban, co-founder of Maine Beer Company, a brewery whose beer profile includes one…

BEETROOT That deep, rich red signals anthocyanins, disease-fighting antioxidants also found in purplish foods such as blueberries and blackberries. ASPARAGUS Fresh asparagus is packed with fibre (4g in 12 spears) for little caloric cost (163kJ in 12 spears). DANDELION GREENS Some farmer’s markets now sell these bitter greens. Or eat your spinach and other leafy greens to help battle cancer and heart disease. DRAGON FRUIT Now in supermarkets, this wild-looking fruit has a tender interior that tastes kinda like a kiwi. It’s high in antioxidants.…

Getting those gains isn’t always the easiest thing to do. Before you start banging out rep after rep, read this advice from former cover guy (and personal trainer) Johry Batt. 1. UP YOUR VOLUME, NOT YOUR WEIGHT “When you want to bulk up, you’re trying to achieve hypertrophy, which means muscle growth and not muscle strength – although you will experience increases in strength as well. Doing between 8 and 15 reps per set will help overload the muscle and increase the size of your cells.” 2. TARGET THE MUSCLES YOU WANT TO BULK UP “If you’re working towards a bigger chest, you need to do more exercises that target that specific muscle group. Make sure you still train in proportion, and focus on the push and pull movement of…

Machine Preacher Curl These are good for isolating the biceps – because you can’t use momentum to cheat, like you would with, say, a standing barbell curl. Hammer Curls The biceps are made up of different muscles – switching between regular biceps curls and hammer curls makes sure you hit them from different angles, for max size. Alternating Dumbbell Curls Working one arm at a time is a way to prevent imbalances, because your stronger arm can’t pick up the slack for its weaker counterpart.…

The early stage of getting into exercise is always the most intimidating. There are people everywhere at the gym, and everyone looks like they know what they’re doing. Meanwhile, you’re just trying not to get in anyone’s mirror space. Twenty-three-year-old Jody Williams had that experience not too long ago, when he decided to pursue his dream body. But he soon overcame the initial awkward phase, and dedicated himself to lifting and sweating his way out of his skinny frame. The Big Idea “I always wanted to be shredded and ripped like a fitness model, but I never thought it was possible for me because of my fast metabolism. I thought that by stuffing myself and eating more I could gain weight, and work with that weight to build muscle. “That…

Another night burning the midnight oil. Another drink with your friends postponed. At least your boss will appreciate it in the morning, right? Yeah, right. With fewer well-paying jobs on the market and the ever-sluggish economy putting the squeeze on your finances, the pressure to fulfil your line manager’s every demand is reaching crisis point. South African workers are unhappy in their jobs, scoring job satisfaction at 6 out of 10 in a recent survey. Worse still, a study by SADAG found that 1 in 4 SA employees suffer from depression, costing the economy more than R232 billion in lost productivity from either absenteeism or working while unwell. For decades, we worked harder and longer for better houses, holidays, material rewards and status. Then came the tech revolution. Mobile phones…

There’s something special about the RC F; an air of the maverick to both its aesthetics and powertrain. It certainly looks like nothing else on the road – a performance-focused interpretation of Lexus’s L-finesse design language that’s all sharp angles, flowing lines and fit-for-purpose aerodynamics. This RC F has a noticeably more aggressive stance than its V6 RC 350 sibling. It’s a case of racetrack tech translated to the road, with the RC F benefitting from the RC F GT500 and RC F GT3 race cars. They’ve not only given the RC F unique and eye-catching aesthetics; they’ve had a significant impact on the car’s aerodynamic characteristics too. “Every shape has been given function, embodying ‘race-bred design’,” says Lexus RC F chief of development Yuichi Tsurumoto. “Extraordinary effort has been…

MEET ANDREW DORE He’s a qualified actuary, leading the reserving and capital teams at one of SA’s largest short-term insurers. In his spare time, he lectures postgraduate students at Wits, hits the gym – and bakes. That last one’s not just a hobby: he’s competed in The Great South African Bake-Off, and is busy turning his creative outlet into a business. Here’s how he calculates life’s risks to bake up a storm. I’ve finished university, and now I’m living on my own. What’s one big money mistake you see guys make? The big one: often, people don’t spend within their means. I spend a good portion of every year managing the budgeting process for a multi-billion-rand organisation, and it’s easy to forget to apply some of the same principles to…

Wedding season is upon us. And with wedding-day hashtags now as standard as the vows themselves, no longer can you get away with hauling out that same go-to outfit you wear every time you crack the nod. Lindelani needed help choosing an outfit for an upcoming wedding he’s attending. We showed him how to put his best foot forward. Clean-cut Acing your grooming plays a big part in your overall look. If you can, schedule an appointment with your barber the day before the wedding. Looking shabby looks lazy, so get a clean shave or beard trim, and a fresh fade or scissor cut. When raising the roof on the dancefloor, be sure to wear a good antiperspirant and consider keeping some toning wipes in your pocket. They’re great for…

UP CLOSE SHAVE That comb-over fools no one. If your hairline is receding, shave it all off. Bald men are seen as more dominant and suited to leadership. It worked for Statham… University of Pennsylvania UP CHEESE ON TOP Stick to a cheese sarmie for lunch. The amino acid tyrosine in dairy aids convergent thinking, which promotes better problem solving. Psychological Research HOLD SHAKE ON IT Open and close your next meeting with a firm handshake. Contact makes people twice as likely to remember you. Firm doesn’t mean crushing, mind you. Income Centre for Trade Shows DOWN WING IT TO WIN IT Avoid memorising your responses to interview questions. An ability to ad lib makes the conversation feel more interactive, and will hold attention. Harvard Business Review UP PUMP UP…

UASHMAMA LUNCH BAG Don’t be the guy bringing his meal in a grim reused plastic shopping bag. This bag looks like leather and is treated like leather, making it washable and durable, but is made of paper. R1 289, yuppiechef.com CRKT SPORK MULTI-TOOL It’s a lunchtime multitool. There’s a spork, but also a pry tip, a key chain carabiner, and (when things get really rough) a screw driver. R169, takealot.com JOSEPH JOSEPH DIAL STORAGE CONTAINERS With a dial on top so you can mark the date you stored it, it’s great for pre-prepped food. But whether you live that #mealpreplife or not, these spacious vessels are microwave safe and sturdy, too. 5 for R1 499, yuppiechef.com…

She wants to have pool sex. How do we make sure this goes well? – Aiden, Umhlanga Are you sure? Because I’ve had sex in a pool. Fun for the novelty. Not super-effective for the sex. Pool water is not an ideal lubricant, and thinking about chlorine in all your sensitive parts is somewhat distracting. If she’s into it, by all means go for it, but don’t be afraid to take things into the shallow end. Sometimes the outdoor element is all you need to satisfy any exhibitionist affinities. Personally, however, I’d go by this mantra: Sex next to the pool? Cool. Sex underwater? Don’t bother. My wife’s micromanaging our pre-baby prep, including obsessing over the name. How much of a say do I really have? – Jack, Welkom Are…

Twenty-eight-year-old Ruan du Preez from Jozi leads two very different lives. He’s the owner of Ruan du Preez Incorporated, an attorney and conveyancing company that handles legal issues such as litigation and family law. Outside of office hours, he swaps his suit and tie for more minimal attire, when he gets on stage as a physique competitor. But this wasn’t always the case. A couple of years back, Ruan wasn’t nearly as fit as he wanted to be. It was by finding a formula that worked for him personally that Ruan was able to follow in his bodybuilding idols’ footsteps, and own the stage. Mind & Muscle “My fitness journey started in first-year varsity, when I moved in to hostel. When I got there, all the guys were big, with…

Work on your diet. Focus on eating smaller portions, but eating more meals per day – if you’re currently on three meals a day, try to ration those into five a day. And always focus on greater intake than what you’re burning. Check your form. The weight you’re lifting doesn’t matter if your form is wrong. Focus on getting your form and technique correct first. Track your progress. Keep a record of your personal bests, so you can challenge yourself and monitor your progress. Ration the cardio. If you have a fast metabolism like I do, you’ll have to do less cardio if you don’t want to end up losing weight.…

An escape into the wilderness has merits beyond a break from the everyday routine. Time spent outside has myriad holistic benefits. The quiet of nature can bring about significant improvements to your mental health. Bush air raises your immunity, while the chemicals released when revelling amid breathtaking scenery can curb harmful inflammation. Switching off from artificial light will hit reset on your disrupted sleep cycles, and the mere scent and sound of a campfire ignites your body’s primal relaxation mechanisms. These responses are hard-wired in us by evolution. Nature is the time-honoured antidote to the stresses of daily life. And best of all? There’s really no need to splash out on expensive, far-flung overseas bootcamps and bucolic yoga retreats. Entry to the outdoors is not ticketed. To experience what the…

ARBIKIE AK’S GIN: Single estate – heritage and authenticity This characterful gin is named after Alexander Kirkwood Stirling (aka AK), the father of founders Iain, John and David. It’s created entirely on the estate, using their own wheat and water, and honey from their own bees, distilled in copper stills and bottled in the distillery. Arbikie weave in earthy, spicy botanicals, and honey to add a subtle smoothness. Available at Norman Goodfellows, Spar Tops, Bar Keeper, Woodstock Liquors, Roeland Liquors, Liquor City, BottleShop.co.za and Blue Bottle Liquors, RRP R549. NAMEDSPORT SPORTS GEL Constant energy whatever your sport Energy gels based on both simple and complex carbs with gradual release, and added D-Ribose and Isomaltulose Palatinose™ for constant energy. Three refreshing flavours for all phases of training. Orange Pure Energy: 5…