Innholdsfortegnelse for March 2020 i Men's Health South Africa

WORKOUTS 20 The percentage of men who should never deadlift. According to exercise physiologist Dean Somerset, some people just don’t have the anatomy to do deadlifts without risking injury. One limiting factor, says Stuart McGill, the author of Back Mechanic, is the thickness of your spine. That’s a trait you inherit. The thicker your spine, the heavier the load the bones in your back can handle. A thinner spine is more flexible but can’t handle heavier loads consistently. MH.CO.ZA/FITNESS QUESTION: Should I upload my weight loss to social media? According to online fitness coach Dave Watkeys, you shouldn’t search for approval online. “The [weight-loss] journey is for you. Your health and fitness levels, relationships around you and even your career will be impacted by the new you. Focus on what…

Actress, celebrity boxing champion and self-confessed adrenaline seeker, Nicole has been breaking stereotypes since she first stepped onto our screens as the rebellious Chloe Hendricks on eTV’s Broken Vows. Now starring as feisty Xenia Samuels in Binnelanders, Nicole is taking the entertainment industry by storm. And off screen, she’s busting stereotypes one punch at a time. It all started when she was challenged to a celebrity boxing match to raise awareness about bullying. Nicole had never boxed before but she believed in the cause, so she took up the challenge anyway. And she’s never looked back. Total Knockout Nicole leads an action-packed life, but she makes sure she never skips the gym. The actress starts her day with a training session with renowned bodybuilding coach Stefan Estment. Then, after a…

Shoulders and Back 1 Banded Lat Pull 2 x 10 Loop a resistance band around a sturdy upright pole or pull-up bar. Grab the band in one hand, arm extended, and kneel down, just far enough away that there’s slight tension in the band (a). This is your start position. Keeping your elbow close to your body, pull the band to your chest (b). Extend back to start. That’s one rep. Do all, then repeat on the other side. 2 Scap Pull-Up 2 x 10 Hang from a pull-up bar with an overhand grip (a). Engage your core and squeeze your lats to pull your shoulders down away from your ears (b). Lower back to start, then immediately pull the bar to your chest, so your chin clears…

A STRONG BACK does way more than just finish out a superheroic body. Thick, powerful back muscles help you stand taller, and well-developed rhomboids (the muscles between your shoulder blades) injury-proof your shoulders and make you a beast at everything from mowing the lawn to dominating work’s annual teambuilding game of tug-of-war. This month, you’re going to build that ultrastrong back, thanks to Eric Leija, a kettlebell coach. Leija specialises in kettlebells, but you can easily use dumbbells for this workout instead. Either way, you’ll pack on the strength and muscle you need to improve your posture and minimise shoulder and back issues. DIRECTIONS: Do this workout 3 times a week, using either dumbbells or kettlebells. Rest 1 day between back sessions. On days you don’t do it, aim to…

1 ALCOHOL FAST Even for those who drink moderately, a “dry January” can help reboot your life. In a study done at the University of Sussex, dry-January participants said they had better sleep, increased energy, and even weight loss. 2 PORN FAST Colloquially called “no-nut November” – yeah, we know – it’s 30 days without porn and masturbation. Health guru Tim Ferriss claims that time off getting off helped him concentrate and accomplish more. 3 SEX FAST Terry Crews and Rebecca King-Crews are famous practitioners of this three-month mutual abstinence, which the couple say helped them reconnect (and assisted Crews in kicking his porn addiction, too). 4 SOCIAL-MEDIA FAST The Happiness Research Institute found that people who stayed off Facebook for a week had higher life satisfaction and better concentration…

5000 BC One of the oldest beverages, people have been quaffing beer for 7 000 years in Iran, and there is evidence it was flowing in Egypt and Mesopotamia, too 55 BC The earliest recorded mention of cider was in 55BC, when Julius Caesar planted orchards after tasting the local tipple during his first British invasion…

I HAD ALMOST REACHED my exit when the traffic suddenly slowed. I had been invited to a braai, and I was annoyed because it meant I would probably be late for it. Then I heard the sound of skidding tyres. A motorcycle careened into view on my left, out of control. It bounced off two cars before it tipped over and slid under the bumper of a car just in front of me. I remember feeling relieved that both riders were wearing helmets and long pants and that it had all happened at such a slow speed. Everything was going to be okay. Except it wasn’t. “You’re trying to kill me,” the bike’s passenger wailed, as her friend (who’d been driving it) pulled her out from under the bike. He…

BINGE DRINKING. Blackouts not only block your memory of that night; they can affect your mind forever. When Yale researchers scanned people’s brains, they saw that the heaviest drinkers had reduced activity in areas related to spatial working memory, the kind that helps you find a shop you’ve been to before. SCRAMBLING ALL THE TIME. You rush from work to pick up your kid from soccer and continue at a frenetic pace until your head hits the pillow. “If you’re always rushing and not giving anything deep, deliberate thought or making deep connections, then you don’t form good memories,” says Doraiswamy. SKIPPING THE GYM. Cardio workouts are helpful, but so is strength training, says Dr Steven Masley, author of The Better Brain Solution. His research on older people showed that…

1. DON’T RELY ON THE CARROT Rewarding your children for good grades (by giving them money) is less powerful than punishing them for bad (grounding them). Things are a little different in the workplace: motivating employees with both punishments and rewards has been shown to increase productivity. 2. STRIVE TO FAIL “It’s the mistakes you make – that’s where you learn and improve,” says Tierney. For instance, one study showed that students who attempted and failed a first round of maths problems later outperformed their peers who had been immediately taught the correct strategy. 3. PAY ATTENTION TO THE ONE-STARS If you’re a business owner, Baumeister suggests being attentive to negative feedback. That’s because negativity can hurt a business more than positivity can help. Going out of your way for…

We don’t always have the time to spend hours in the gym banging out hundreds of reps but there’s no denying the benefits of strength training. The World Health Organisation (WHO) recommends adults do muscle-strengthening activities that involve all major muscle groups at least two days a week. Do this superset designed by strength and conditioning coach and former MH Cover Guy, Joshua Capazorio, that targets all the major muscle groups to hit your minimum goal WEEK 1: 8 reps of each, 5 rounds/ 60sec rest WEEK 2: 8 reps of each, 7 rounds / 60sec rest (heavier) WEEK 3: 10 reps of each , / 90sec rest /8 rounds WEEK 4: 12 reps of each, 8 rounds / 90sec rest (heaviest) DUMBBELL MUSCLE CLEAN TO LONG PRESS Start with…

James Ross has a Masters degree in the kettlebell snatch. That’s not just a figure of speech: he has written a dissertation on the subject and is now immersed in a PhD on the kettlebell swing. Aged 35, Ross is the founder of the Richmond Gym, a functional fitness space in Melbourne, Australia. He also happens to be an amateur kettlebell world champion; his powerful build and the calluses on his palms attest to countless hours spent wielding the bells. The man is obsessed. So, when it comes to kettlebells, Ross is a difficult man to impress – but today, he’s twitching with excitement. The final stage of the International Union of Kettlebell Lifting (IUKL) World Cup is set to be held at his gym, and he’ll be hosting the…

Kristen Meinzer, cohost of the podcast By the Book distinguishes the new men in the betterment space. 1. MEIK WIKING Longing for a bit more joy and comfort in your life? There’s no better source than the man who runs the Happiness Research Institute in Denmark and made hygge a household word. Check out The Little Book of Hygge. 2. DR. SHAD HELMSTETTER Helmstetter is the dad voice we all deserve to hear in our heads. His message: be a little kinder to yourself. He lays out his methods in his primer, What to Say When You Talk to Your Self. 3. IBRAM X. KENDI Want to face (and fight) your own biases and contribute to making our society a more equitable place? Dive into How to Be an Antiracist,…

WITH TESTOSTERONE, as with life, normal is nuanced. And fraught (but shouldn’t be). What to know about finding your T: GET TESTED. You should have at least two blood tests, since T is constantly in flux. It peaks in the morning, so if you’re young and on a typical sleeping schedule, aim to be tested by 10am. If you’re over 50, it doesn’t matter as much. Also note: vitamins with biotin can lower your score, so skip them for three days before testing. DON’T READ TOO MUCH INTO IT. A T level of 264 to 916 nanograms per deciliter of blood is generally considered normal. If you are close to 264 and you feel fine, then you’re no less healthy than a guy whose level is 700 and also feels…

Will testosterone help me build muscle mass? Yes. Of course, you’ll still have to work out. Testosterone provides the signal for muscles to get big when stressed – but you’ve got to supply the stress. Can I get T over the counter? No. It has to be prescribed by a doc. Can I get some from the boot of a car in a parking lot? Probably. Should I? No. But what about muscle mass? Bad things can happen to you with too much T, as we’ve pointed out. Plus, if you juice and then come off the regimen, your body’s ability to make T might be kaput. But I really want to be ripped! Lift! Go heavy and hard. Do multijoint exercises like deadlifts, bench presses, and weighted pullups; use…

VITAMIN C You’d have to eat... 37.6 tablespoons of fish roe to eat the equivalent of... 1 navel orange VITAMIN E You’d have to eat... 35 raw egg yolks to eat the equivalent of... ¼ cup of whole almonds FIBRE You’d have to eat... 450 grams of sliced ham to eat the equivalent of... 1 pear FOLATE You’d have to eat... 85 grams of duck liver to eat the equivalent of... 2 cups of Cheerios…

These are the exercises climbers do off the wall to increase their power, improve their mobility, and prevent injury. They’ll build stabilising strength for nonclimbers too. 1 CORE The foundation of total-body tension begins with hollow-body holds, a favourite of gymnasts. Add a dynamic anaerobic move like mountain climbers to mimic the core-centric movements of climbing. Alternate between them as a HIIT Tabata. Repeat 8 times for a 4-minute routine. Hollow-body hold Lie on your back. Press your lower back into the ground. Extend your arms behind you. Raise your straight legs and shoulder blades a few centimetres off the ground. Hold for 20 seconds. Rest for 10 seconds. Mountain climbers Turn over into a pushup position, arms straight. Pull alternating knees up toward your chest and then back…

I have something small in common with the guy on p.123. (well, actually not so small). Almost eight years ago I was diagnosed with testicular cancer. It is more common in younger guys. Not for one second did it cross my mind that it would be cancer. For about two weeks I had really sore balls, but one Sunday I was at a braai and the ache became almost too painful to bear. The next day I went to my GP. He thought I had a twisted testicle, hence the ache. He sent me for a sonar scan. As I was lying there being scanned, I noticed on the screen that one ball looked like a solid mass of coal. The other was fleshy and normal-looking with some white spots.…

1/ Whole Eggs In a University of Illinois study, researchers found that the muscle-building response from whole eggs was about 40% greater compared to egg whites alone. 2/ Smoked Salmon Research shows that higher levels of omega-3 fatty acids may translate into lower levels of delayed onset muscle soreness after resistance exercise. 3/ Sweet Potato A report in the Journal of Applied Physiology shows that consuming carb-rich foods like potatoes, grains and fruit can cushion the blow your immune system might take after intense exercise. Visit mh.co.za/food-nutrition for more on post-workout fuel. Instagram @menshealthza Twitter @MensHealthZA Facebook MensHealthSA See all the stories featured by scanning the QR code below.…

We’ve all been there, sitting and waiting for that spark. You know that beautiful, elusive moment of inspiration that you’re sure – damn certain – will supercharge your productivity. But, and seriously, this shouldn’t be surprising, nothing happens. Eager anticipation gives way to pointless browsing. For me? I’m usually neck deep in a wormhole of Reddit posts before that unfiltered part of my brain delivers the bad news: “Yeah, it’s not happening fam.” It’s known as the motivation trap, and it’s one we willingly toss ourselves into every time there’s hard work ahead. It’s important to take note of why we wait for motivation. We don’t do it because we want to get things done. And we don’t do it because we care about the task ahead. We wait because…

You’ve seen a lot of flow in Men’s Health recently. You know, those moves that essentially chain several exercises together. They help you burn calories, develop muscle and learn coordination and athleticism. And the best part: they’re fun. The brainchild of kettlebell specialist Eric Leija, the lawn mower flow is as fun as it gets. It blends three movements to build muscle where you need it most (your back and core). It also bulletproofs your shoulders and slashes calories faster than a riding mower cuts the grass. “These are three moves you can do individually,” says Leija. “I combined them so they wouldn’t be so boring.” Do this flow right and you’ll tighten your posture and help alleviate shoulder pain. Aim to do 4 sets of 5 to 8 reps…

Well Seasoned MARK PARDOE, WINE BUYER Choosing a perfume is akin to wine-tasting: you analyse the components, then make a judgement on the overall balance and composition. I’m always impressed by the ability of winemakers and perfumers to capture the purity of base elements, whether they’re floral or spicy. Shiraz is a piquant grape variety. The classic description of Shiraz from cooler climates is “cracked black pepper”. In those from warmer, New World countries, however, you’ll detect sweeter, more exotic spices: cinnamon, cloves and five spice. Zinfandel has a similar profile. Just as with wine, when you smell these spices in a fragrance, they instantly give it an exotic character. Spicy fragrances tend to have greater concentrations of essential oils, giving them more intensity. It’s why heady fragrances are better…

1 Prep Your Base Skip instant oats, which always turn soggy and soupy. Instead, switch to the steel-cut kind, which are hearty and soak up liquid while retaining their slight chew. Yes, they take longer to cook, but that’s why it’s best to make them while you sleep. In a medium-sized pot, add 2/3 cup steel-cut oats, a pinch of salt and 1¾ cups water. Bring the water to a slight simmer (a few small bubbles breaking the surface) over medium heat, remove the pot from the heat, place a lid on it, and let the oats soak overnight. 2 Build Your Bowl In the morning, stir in a couple splashes of milk and any of the add-ins that follow. Then heat everything over medium low for 5…

KELLEIGH KOREVAAR RECOMMENDS… JBL X UNDER ARMOUR FLASH I’m not a fan of wired earphones or big wireless headphones that are usually accompanied by loud grunts at the squat rack. That’s why I love these buds. Loud enough to drown out excuses but not too loud that they drown out the world. Thanks to AmbientAware tech, I always feel safe no matter where I’m working out. They’re also waterproof and lock into place, staying secure no matter what. Just make sure you find the fitting that’s right for your ear or you might lose a bud mid-burpee (R2 999, connoisseur. co.za). ROBERT CILLIERS RECOMMENDS… SONOS ONE Smart speakers are packed with features, but few have the sound quality to sub in for more traditional setups. That’s what I dig about…

Since how well you remember is related to how well you pay attention, take this unscientific but revealing test. See how much you noticed about the spot illustrations we sneaked onto the past six pages. No flipping back (yet)! 1. The creature that appears in the illustration of a gray head in the lead story about how your memory works is a/an: A Hummingbird B Elephant C Squirrel D There are gray heads in that story? 2. The cards in the box on page 76 form: A Three of a kind B A royal flush C A pair D No winning combination 3. Look at the phone number in the gray head on page 77 for 30 seconds, then flip back here. The phone number is: A 643-975-8309 B 643-975-8039…

Take this test to find out if you’re MH strong. All tests must be done as strictly and honestly as possible. Remember: if you cheat, you’re only cheating yourself. 1 CLAP PUSH UPS Start in push up position , push up off the ground explosively to clap your hands together and land back in the bottom/ start position again, repeat for 60 seconds without losing rhythm or stopping. <5 REPS: 1 point , >6REPS: 2 points , >8REPS: 3 points, >10 REPS: 4 points, >15 REPS: 5 points 2 TACTICAL PULL UP Do a dead hang pull up, without swinging to initiate the movement. Your chin must clear the top of the pull up bar. End each rep with your arms straight at the bottom before beginning a…

Want to benefit from the bell? This will smoke your shoulders, triceps, core, glutes and legs, while opening up your hips. But be warned: it’s not for the faint of heart What to do Use a ladder format. Do a rep of each exercise, then two, then three, until you hit 10 reps. Now, descend back to one. Repeat for 15 minutes. Got through all the reps? Increase the ladder to 12, or add 2kg to the kettlebell. 01/ One-Arm Back-Lunge Thruster (Left) Step back with your right leg into a lunge, with the kettlebell at your left shoulder. Drive through your left heel to punch the bell overhead, until you’re back up with your arm extended. 02/ One-Arm High Pull (Left) Stand with your feet just beyond shoulder width,…

POSITIVE REINFORCEMENT. In the new book Testosterone: An Unauthorized Biography, scientists Rebecca Jordan-Young and Katrina Karkazis point out that T levels even respond to social factors like feedback. They highlight research like a study from Poland’s Institute of Sport that saw that rugby players who watched videos of good game plays and got positive feedback had up to a 50 percent increase in T compared with guys who were shown their mistakes and received critical assessments. LIFTING WEIGHTS. Resistance training can give you a short-term boost in T. Cardio doesn’t elevate T levels as much in normal-weight men, says Dr. Jesse Mills the director of the Men’s Clinic at UCLA. But here’s the thing: Jordan-Young and Karkazis dug through the research to find that T levels alone don’t deserve the…

Eddie Hall, World’s Strongest Man (2017) “Free stand squats are probably the best thing you can do to train your calves, leg press as well. What you find with a leg press is that when you get it in the right position, you actually push on your toes quite heavily without realising it. And again, that's doing your calves really well." (menshealth.com) Arnold Schwarzenegger, The Terminator “[A Bad habit I see is] when [guys] do half a rep, or when they do chin-ups and they just go half way up. Or if they do a pull-down exercise or curls and they just sit there and do half a curl. You have to concentrate when you do everything. You've got to feel the bicep, you've got to squeeze it and do…

Would You Rather… GYM WITH RIPPED THOR OR CHILL WITH CHUBBY THOR? 64% Ripped Thor 36% Chubby Thor Which one is worthy? You chose hammer curls over a Fortnite session with the super-sized God of Thunder. GYM SELFIES OR NAH? 80% No, they’re annoying 20% Yes, gotta post the gains! WHO’S YOUR FAVOURITE… SWORDSMAN? 28% Kit Harington Henry Cavill? 72% Looks like you believe that Jon Snow, in fact, knows nothing about sword-fighting when compared to Geralt of Rivia – nearly three quarters of you chose to toss a coin to your witcher. Who would narrate your life? WITH VOICES THAT MAKE EVERYTHING SOUND COOLER, DAVID ATTENBOROUGH AND MORGAN FREEMAN ARE THE OGS OF VOICE-OVERS. BUT IF YOU HAD TO CHOOSE ONE TO NARRATE YOUR LIFE, MOST OF YOU PREFERRED…

An injury to his ankle during a game against the Griquas forced Durang Atembe to hit pause on his dreams of being a professional rugby player. The flanker’s career was just taking off. He’d worked hard at school, earning a spot at Craven Week and then later at Grant Khomo, before finding a home with the Bulls U21 squad after matric. But fate had other plans for Durang. The injury to his ankle forced him to reassess his future. “Being injured as a player is really bad for your career. I was more off the field than on it, and that was bad for my contract because they were basically paying me for nothing.” After speaking to his agent, Durang made the tough decision to take a break from the…

UP FLOAT AN IDEA Take the weight off and clear your mind. One hour in a sensory deprivation flotation tank can sink anxiety levels and lift your mood. Dive in – figuratively, of course. Plos One UP EAR TO THE GROUND Good news for those with seasonal affective disorder: shining a bright light into your ear canals can ease symptoms of depression by 67%. BMC Psychiatry HOLD FASTER THAN A… …speeding bulletproof coffee. Butter contains MCT fats, which lowers inflammation and improves stamina, while caffeine gives your performance a shot in the arm. Plos One HOLD FROZEN ASSETS The whole-body cryotherapy sessions favoured by elite athletes are only as effective as ice packs (or a bag of frozen peas) in the treatment of muscular aches and…

Certified strength and conditioning specialist and physical therapist, Dr. Daniel Giordano, sees a lot of patients with back pain caused by the quadratus lumborum, which too often gets overworked in exactly the wrong way. Here’s what he prescribes to make things right: STRETCH THIS WAY MOBILITY BALL MANIPULATION: Lying on your back – knees bent, feet on the floor – place a lacrosse ball to the right of your spine, a few fingers’ width above your pelvic bone. Bring your right knee to your chest, hold 5 seconds, and release. Repeat 10 times; switch sides. LATERAL LINE STRETCH: Standing up with your feet hip-width apart, move your right foot behind your left, planting it at approximately 7 or 8 o’clock. Stretch your right hand to the ceiling and, moving from…

Thanks to the efforts of Virgil Abloh at Louis Vuitton and Kim Jones at Dior, among others, the men’s suit is back in business. But it’s not just in business; the new style rules give you the green light to mix and match your two-piece in any situation, whether you’re in a boardroom or a bar. What kind of watch complements such progressive fluidity? Switzerland’s recent obsession with vintage reissues and mid-century tributes suddenly feels a little archaic. Your timepiece can’t seem backward when the rest of your get-up looks ahead. Just in the nick of time however, a new vanguard of watchmakers is going back to the future. Their timepieces are turning things inside out, bringing their micro-engineered mechanics and functionality to the fore. Here, the telling of the…

Redditors, wellness gurus, and more than one tech boss have turned the very simple idea of going without food into a complicated, even mystical lifestyle, all swearing by a different number of food-free hours. If you’re fasting-curious, here’s how you’d tackle the three most popular approaches. YOUR SITUATION: Okay, I’ll fast, but I’m not skipping family dinner. YOUR FAST: 12 to 16 hours DIFFICULTY: Novice You’ve surely slept in and missed breakfast – and survived, right? Do that again, except on purpose. Aim for 12 to 16 hours without coffee or food. Short, daily fasts are practical. And if you eat only an 800-calorie lunch and a 1,200-calorie dinner, you can still go to bed feeling full. Suffering? Push breakfast later by 15 minutes each day for a week until…

MARCH Turn your uninspiring desk into a productivity-boosting, stress-busting workstation with our MH-certified research and advice. HIGHLIGHTS Workers with access to natural light stayed focused on the task for 15% longer than those left in the dark.2 Can’t get a desk with a view? Take short walks outside during breaks to score some of these sunbaked benefits. PERSONAL TOUCH Workers permitted to personalise their workspaces snagged a 25% boost in productivity, according to research conducted by psychologist Craig Knight. Whether it’s a family snap or collection of Marvel action figures, make your space your own. “Just make sure to replace old photos with new ones to keep things fresh,” recommends decluttering guru Heidi Meyer of Cloud 9 Organised. SCREENSHOT Reduce eye (and back) strain by positioning your monitor at a…

I’m a “big and tall” guy and my wife is tiny. How can we make sex more accessible? — Calvyn, Windhoek Being a lot larger than your sex partner simply means you’ll have to get inventive, which is always a good thing in bed. Change positions so she doesn’t feel crushed – i.e., skip missionary – and use props! You could stand at the edge of the bed and have her lie on a wedge-shaped sex pillow (or sturdy couch cushions, if you’re in a pinch) to elevate her hips to the right height. Or, if you’re both adventurous, you could rig up a sex swing: you stand and she sits in the harness. Finally, remember that many “tiny” women find size a turn-on (and not just down there). Pick…

DR. ALEXANDRA NICOLE TRELLE, a memory researcher at Stanford University, is in the middle of explaining why dozens of research centers around the country are feverishly trying to understand the most effective ways to prevent big memory problems. “There are huge studies in parts of Europe as well, so the scope is really ...” she says, leaving dead air where more words should be. “International?” I fill in. “It’s an international effort,” she says. It’s a minor lapse, Trelle’s inability to come up with the word international – nothing like the time I blanked on my next-door neighbour’s name when I was introducing her to a friend. But the fallibility and fragility of memory are precisely why so many incredible minds are striving to find effective ways to protect and…

BRAINHQ If you love to learn about the research behind your habits, this brain-training app is for you. BrainHQ shares the science behind each of its 29 exercises. One drawback: Unlike Lumosity, which gives comprehensive tutorials at the start of each game, BrainHQ sets you loose without a whole lot of direction. You might have a rough start to your first few games before you get the hang of things. Available on iOS and Android*. PEAK If you value healthy competition, consider Peak. The app allows you to compare your scores on more than 45 brain-training tests with those of friends and even other people in your profession. As you get better at each game, you’ll move up in status from Novice all the way to Graduate. If you get…

This year marks the 23rd year of Men’s Health making better men. In this time, we’ve become known for building strong bodies, shredding abs and burning fat fast. And while we’ve spent more than two decades helping you, our readers, craft cover-worthy bodies and superhero strength, we know that not all strength is designed to tally up likes on Instagram. STRENGTH IS FOR SHOWING WHAT YOU’RE MADE OF LEONARD BAILEY, Athlete, age 30, 164cm, 103kg THE WALLS OF LEONARD ‘Lenny’ Bailey’s family home are lined with gold, silver and bronze medals. There are 80 in total. Along with the medals are newspaper clippings and certificates showcasing his athletic achievements. Lenny first started athletics in Grade 1. Born with Down Syndrome, he attended the special needs school, Dorothea Primary. Although Lenny…

When you think of yoga, you don’t usually think of the physical strength-building benefits. These 3 beginner yoga poses from yoga teacher Diego Baldi are fundamental standing poses that strengthen and stretch the legs, hamstrings, groins, and the “core” of the body including the diaphragm, abdominals, pelvis, QL and muscles along the spine. VRKSASANA (TREE POSE) Standing on a yoga mat, distribute your weight evenly. Shift your weight into your right foot, lfiting your left foot off the floor. Keep your right leg straight without locking your knee. Bend your left knee and bring the sole of your left foot high onto your inner right thigh. Take 5 to 10 breaths then lower your left foot and do the other side. TRIKONASANA (TRIANGLE) Standing with your feet about 1 metre…

LACK OF ENERGY You’re lethargic – not like you didn’t get enough sleep last night but like no matter what you do, you never feel rested. A PAUNCH Having a dad bod doesn’t mean you have low T – but it could be one indicator. LACK OF LIBIDO Sort of. It’s the lack of your base-level sex drive – that sudden feeling of being turned on by the sexy person you spot on the street – that indicates low T, according to Dr. Tobias Kohler of the Mayo Clinic. It’s not considered low libido when you don’t want to have sex on a Thursday night after you’ve been crushed by work all week. ERECTILE PROBLEMS Only precipitously low T will keep you limp. But if you have problems getting it…

1 LIFESTYLE ADJUSTMENT The best thing you can do to boost levels is be healthier. Avoid stress, get more sleep and lose weight – an enzyme in fat tissue turns T into oestrogen. Yep, flab can lower your T. That’s why overweight guys can develop moobs, and why bodybuilders who juice often sport their own pair – their T levels are so high there’s tons more to convert to oestrogen. Thinking of T as “the male sex hormone” oversimplifies the complex hormonal interactions that make our bodies work. So, if you can avoid it, you don’t want to go with the needle-in-the-butt routine to boost T. 2 A TESTICLE STIMULANT (PLUS LIFESTYLE ADJUSTMENT) If your level is low enough to warrant more aggressive treatment, your doctor can prescribe a drug…

HIS IS a story about human carnivores – people who believe that the best diet is one composed only of meat. No bread or potatoes. No salads. Definitely no kale. Just animal flesh. Or, in the case of the infamous Canadian psychologist Jordan B. Peterson and his daughter, Mikhaila, just beef, salt, water, and the occasional glass of bourbon. “I know how ridiculous it sounds,” Mikhaila says. But that’s how the carnivore diet began, with people like her concluding that the standard nutritional advice wasn’t working for them. Mikhaila now credits her all-meat diet with easing her debilitating autoimmune conditions, fatigue and depression. Her father, too, claims he has lost more than 20 kilograms since he began following his daughter’s lead. He says he now feels magnificent, even if the…

We plotted Michael’s progress on the 30m climbing tower START HERE 22 seconds HR 72bpm He is composed on the first few holds at the start of this 30m climb. 1:34 minutes 30 seconds Length of hold as Michael rests and maps out the route in his mind. 2:09 minutes HR 105bpm His heart rate rockets as he battles the overhang. 2:52 minutes 30 seconds Another break to shake arms out and compose himself for final ascent. 3:15 minutes HR 89bpm Michael’s heart rate slows down for the flatter portion of the climb. 4:54 minutes 47kcal Total calorie burn from the 30m ascent and full-body workout.…