Innholdsfortegnelse for October 2016 i Men's Health South Africa

QUESTION The best thing to swig to cool down and speed up during a sweaty run? ANSWER Mouthwash Hitting the tarmac at high noon? Be cool. This summer, there’s no legitimate reason for keen runners to coop themselves up in the gym. Instead, scientists at the University of Newcastle have found a refreshing way for you to take all of that heat in your stride. In their research, men were asked complete a 5km treadmill slog in humid 33-degree conditions. After every second km, some of the participants were given a shot of menthol to swill between their cheeks for five seconds before spitting. Not only did the breath of fresh air increase their speed, but it significantly decreased “perceived thermal sensation”. Bottom line: the swillers felt cooler than their…

Give a little? Get a little. A study conducted by the University of Guelph and Nipissing University found that the humanitarians among us are getting the most sex. Researchers interviewed around 800 people about their relationships and their charitable natures. They found that those who lent a helping hand – whether it was donating blood or covering for a colleague – were the most likely to be invited up for coffee. Now, it might be because Brad, who went to rescue puppies in Thailand, has rock-hard abs, dreadlocks and a guitar. Or, and this is far more likely, it’s that being selfless shows you care about what she wants. 34 THE AGE AT WHICH WOMEN FEEL THEIR SEXIEST. Source: Survey of 2 000 women by British retail chain House of…

JARRING UP YOUR BREAKFAST NOSH ISN’T JUST A ONE-WAY TICKET TO hanging out with the cool kids. Getting your grub in glass will not only allow you to prep days ahead, but keep your ingredients fresher for longer and help keep a lid on your portions. We asked the experts at JarBar to help put together the ultimate power breakfasts. Boost Your Energy Don’t settle for store-bought granola. Melt 30ml coconut oil, 30ml honey, 5ml cinnamon, 5ml nutmeg and 10ml vanilla essence in a pan. Use a food processor to chop ½ cup each almonds and macadamias. In a large bowl, mix together your nuts, melted mixture and 2 cups oats, ½ cup each sunflower and pumpkin seeds, and ½ cup coconut. Tip contents onto a tray; bake for 20…

1 YOUR REEKING KITCHEN The odour might be coming from your stove as it cooks remnants of funky leftovers. First, strip off the appliance’s hardware – racks, knobs, drip pans – and run them through the dishwasher. Next, pull out the unit and clean the sides and the floor. Finish with a spray of white vinegar, says Jan Dougherty, author of The Lost Art of House Cleaning. 2 YOUR FOUL BREATH Chewing gum does more than just cover up the smell: it snatches up food bits, giving the real culprit, bacteria, nothing to feed on. And chewing produces saliva, an effective antibacterial solution, says naturopathic physician Eric Yarnell. If you’re out on a date, skip dessert – sugar is like fertiliser to bacteria. 3 YOUR SMELLY DOG Use room-temperature water;…

JACQUES MALAN This personal trainer and sports massage therapist has helped countless men shake aches and boost mobility. He’s here to tell you how to get hands-on My girl loves a good massage, but I don’t know what I’m doing. How can I upgrade my rubdown skills? Massaging has three basic attributes you can play with: surface area, speed and pressure. The first is for large areas that call for using your whole hand, maybe even two. Speed-wise, you want to slow things down. And when it comes to pressure, it depends on the girl. Get creative. The trick here is to stay away from tendons, joints or bones. Find a rhythm and work her back and let your fingers flow in gentle, long strokes. Your go-to move: the climax.…

1. USE A BEACH WITH SHARK SPOTTERS or lifeguards on duty, and ask them about recent shark activity. Pay attention to shark signage and always obey beach officials when told to leave the water. 2. DO NOT SWIM, SURF OR PADDLE ON YOUR OWN as you are extremely vulnerable. The more people in the water with you, the more chance of spotting sharks and having someone close by to lend a hand in case of an emergency. 3. DO NOT SWIM, SURF OR PADDLE IF THERE ARE MARINE ANIMALS FEEDING NEARBY. Concentrations of diving birds, seals and dolphins all indicate prey, such as baitfish, in an area, which could attract other predators – including sharks. 4. DO NOT DIVE FOR ROCK LOBSTER WITH A BAIT BAG or carry fish on…

1/ Walking Negative Chin-Up Hang from a chin-up bar so you’re looking down its length, your left hand in front of your right. Pull your chin up to the bar, your head on its right side. Remove your right hand from the bar. As you lower yourself with your left arm, “walk” your right hand in front of your left. Pull yourself up on the bar’s left side using both arms. Lower with your right as you walk your left hand forward. That’s 1 rep. Work up to 5. 2/ Pistol Squat Stand on your right foot, extend your left leg. Lower by bending your hips and right knee. Go as low as you can; if your back bends, that’s okay. Rise back up using your right leg. Do 10;…

MUSCLE MOVE 1 / Pull-Ups: “I’m the heaviest weight available to myself in the gym. I do pull-ups four times a week in different ways and that has built up a lot of my strength.” MOVE 2 / Pistol Squat: “If you can squat your entire bodyweight with one leg, imagine what you could do with two. Tip – when building up strength for this exercise, sling a rubber resistance band around a bar above your head, grab it with one hand and lower yourself to the floor with the opposite leg, using the band for support.” ACTIVATION / Roll-Up: “This is a beginner Pilates move that teaches you to peel your spine off the ground, encouraging mobility while testing your abs. Perform it slowly and you’ll build up core…

1 Pick a Platform Choosing the right online dating pool is half the battle. Take a look at what works on each site and choose the one that offers you the best likelihood of success. BUMBLE HALF Number of Bumble users between ages 25 and 29. Smile: you’ll triple your success rate. OKCUPID 31% Increase in messages men get if they use “whom” properly. Guys with tattoos also do better here. MATCH FIVE The minimum number of times each week the typical user plays sports or exercises. TINDER PILOT The most desirable profession you can have, followed closely by entrepreneur and firefighter. PLENTYOFFISH 20% Boost in messages you can expect to receive if you say you’re a Christian (or have brown hair). What She Thinks HOW TO DATE THE HOTTEST…

RULE 01 Jack Up Your Wardrobe Every man needs a good leather jacket. Get the fit right, and it’ll go with everything: try it with a new pair of jogger pants, a shirt and tie for the office or with track pants and a plain tee on weekends. RULE 02 Jog Her Memory Luxury jogger jeans haven’t been around long, but they are already a menswear staple. The key is to go for high-end materials and a neat, slim cut that tapers towards the cuff. In other words, you’re shopping as you would for regular jeans, but these are just as comfortable as sweatpants. RULE 03 Colour Up Bold shoes make a statement, but only if they stand out. Neutral-hues – think black, grey or navy – will let your…

Mandla Duch Thabethe Project Inflamed UNRESTRICTED AN INNOVATIVE, DISTINCTIVE BRAND WHICH DESIGNS AND SELLS ACCESSORIES FOR MEN. Q&A 1/ How can guys forge a unique style? Don’t follow trends you see on the streets. Instead, know what works for you and stick to it doggedly sprinkling in just enough creativity to keep it fresh. 2/ Style reinvention: can it happen overnight? Yes. A trip to the tailor will tighten up your wardrobe and a pair of quality shoes will take you one step further. 3/ What’s the first mistake most guys make when dressing themselves? Skipping authenticity. Lots of guys go out there and attempt to mimic their celebrity icons. But instead they abuse whatever is trending. Be original. 4/ What’s the next big trend? Colourful sunglasses and fedoras. 5/…

YOUR NEW BODY IS HERE!.. MORE MUSCLE, LESS FAT Lifestyles are hard to change. The key to transforming is finding a plan that fits both your goals and your way of life – and allows you to follow through. Check out our transformation section for all the advice and inspiration you need to start building the body you deserve. MH.CO.ZA/TRANSFORMATION MUSCLE + FITNESS 5 Inspirational Videos to Get You Off the Couch Sometimes all you need is a little inspiration to get you up and moving. It may take weeks, months or even years – but make it your goal to be as badass as some of these guys. mh.co.za/fitness SEX + RELATIONSHIPS Ever Faked an Orgasm? Yup, guys do it too. Read what happened when one guy…

What’s the simplest, most effective way to bulk up my biceps? THATO, CAPE TOWN The key is an old-school exercise known as the Zottman curl, says MH US fitness director BJ Gaddour. It’s like a regular biceps curl on the way up, but then you rotate from an underhand to an overhand grip on the slow way down (3 to 5 seconds). This isolates three major arm muscles: the biceps, the brachialis and the brachioradialis. You’re also working your forearms as you lower the weights. Do 3 to 5 sets of 10 to 15 reps, and you’ll be filling out those T-shirts in no time. HEALTH I eat sushi often – at least twice a week. Can this cause problems? FRANCOIS, CALEDON Your big risk is food poisoning from bad…

1 COMPRESSION TEST Hit up an auto supply store for a compression test kit – it shouldn’t cost you more than a grand. Pop out the spark plugs, plug the compression reader into a now-empty port, open up the bike’s throttle and give the ignition a few kicks. Anything below 100 psi means the engine is about to give out. Ideally you want it above 125, says Alan Stulberg of Revival Cycles. 2 SNIFF THE GAS Pop the cap and take a whiff of the fuel sitting in the tank. If it smells sharp and rancid, like rotting wine or paint varnish, the fuel is oxidised, and you probably have sticky gasoline gumming up the lines, Stulberg says. To get the bike in running shape, you’ll need to rebuild the…

1/ The Trail Runner Runner’s knee is an irritation behind the knee cap that stems from your cartilage. If it’s bad even when you’re walking, rest and call the pros. But if you only feel it during or after a run, skip the downhills and shorten your strides. Stave off future pain by hitting uphills more often to strengthen your quads. 2/ The Footballer Short sprints, sudden directional changes, tightening your hamstrings and kicking the ball – it’s all putting strain on the muscles behind your legs. Fix it by stretching before your next 5-a-side, and strengthen your glutes between matches when you hit the gym. 3/ The CrossFitter Lower back giving you grief? Chances are you’re ignoring your core. Book a Pilates class.…

GOOD / Pick of the starters is the beef carpaccio. This is lean meat layered with fibre-rich rocket and umami topped with the muscle-king of cheese: Parmesan. Just remember, ask for that sauce on the side. It’s oily, and kilojoule-heavy. BETTER / The Avellino is a salad that will meet your macros. It’s got enough protein to trigger maximum muscle protein synthesis and the healthy fat from the avocado and pumpkin seeds will help make the most of the mix of vitamin-packed veggies. All that at the cost of just 2 300kJ. BEST / Need recovery fuel? Order the bolognaise with wholewheat pasta. You’ll be getting a magic 2:1 carb to protein ration. Finally, add a side green salad to crown the meal.…

ADIDAS ORIGINALS 021 421 8272 ASICS 021 300 7710 ALDO 021 421 5674 APPLE 011 535 9000 BEN SHERMAN 021 425 8996 CALVIN KLEIN 021 418 0727 CJR GIFT SALES 011 257 6000 CLARKS 011 606 0328 DIESEL 011 630 4000 EDGARS 0860 692 274 GREEN CROSS 0860 009 855 H&M 021 826 7300 ISSA LEO 021 426 2757 JOCKEY 031 303 1422 KURT GEIGER 0860 434 437 LEVI’S 021 403 9400 LUKSBRANDS 011 262 0399 LUXOTTICA 0861 486 100 MANGO MAN 064 287 2456 MR PRICE 0800 212 535 MYTRIDENT.CO.ZA NEW BALANCE 021 705 6224 NIC HARRY nicharry.co.za PICOT & MOSS 011 669 0500 POLO 011 258 7600 PUMA 021 422 0591 REPLAY 021 418 8507 RIVER ISLAND 021 555 0391 RUSSELL ATHLETICS 021 552 2948 SDM EYEWEAR 011…

“As soon as I feel a breath of wind, I want to be out there. Up in the air, it’s completely silent. It’s surreal. You feel like you’re flying. You forget about the stress and the worries down below. The best part: you’re getting more exercise than you’d get sweating in the gym, but not a single second feels like a workout.” Luke McGillewie, pro kitesurfer…

Your two left feet, stiff torso and self-conscious paralysis on the sidelines of the dance floor could be preventing you from leading a healthier life. In an interview, physician Dr Jill R. Baron shared her findings on the clinical application, and the results are groovy: not only will swinging and gyrating to Thriller stave off mood disorders, Parkinson’s and even constipation, but it could also boost your libido, self-esteem and immune system function. So stop worrying about what you look like when you break it down, and start focusing on how you’ll feel.…

FOR THE CITY Drawing inspiration from the stripped-down bikes kids used to race between truck stops in the 60s, racing against the juke- box, the Yamaha XSR900 is all aluminium details and retro-influenced bodywork. But under the hood, this bike is packing a monster 847cc engine. Translation: you’ll be leaving those punk-ass kids in the dust. FOR THE NIGHT There s a freedom to riding solo, but sometimes you need a ride to accommodate a mate – or your second date. Brat-style motorcycles stay true to their vintage routes, but their slab seats are long enough to ride two-up. Rev the engine on the Triumph Street Twin 900 and you’ll feel the roar of a 900cc, 8-valve engine come to life. FOR THE EGO A stripped-down, heavy-metal ride isn’t just…

1/ Drop a Freestyle Don’t get caught doggy paddling. Seriously. Front crawl, a.k.a. freestyle, is easy to master and will cut through the surf at the smallest cost to your stamina. Nailing your technique starts and ends with keeping your body position as flat as possible. But, you’ll gain an extra edge if you don’t rush your breathing. The trick: keep your head movements as slow as possible and your neck in line with your head. 2/ Pull Your Weight- Too cold for the waterworks? You can still boost your swims in the weight room. Here’s the cheat sheet: if you’re training for endurance, start lifting light, and a lot. Want to inject speed into your strokes? Stick to low reps of heavy loads. Focus on compound lifts as they’ll…

IT WAS A FRIDAY AFTERNOON and I was just itching to go out for a surf at Dunes, a beach-break near Noordhoek in Cape Town. I had heard the waves had been good all day. I got reports while I was working and I managed to get down there at around 4pm. I’d been out for a while, maybe an hour. The surf was really good and a bunch of the local guys were out there, but people had started leaving, so it was getting less and less crowded – which was nice. There was probably about a dozen of us out there and some really big sets coming through. This kind of spread everyone out a bit. The water was quite green, which is unusual for Dunes, where the…

WERNER VILN 31, SENIOR DESIGNER TRAINED BY: WIEHANN VAN WYK AT BUC FITNESS CLUB & SWEAT 1000 BODY STATS Height: 1.88m Weight: 89.4 > 89.9kg Body Fat: 14.1 > 12.9% BEFORE & AFTER STATS Sit-Ups in 1min: 37 > 62 per minute 3RM Bench Press: 70kg > 100kg 3RM Deadlift: 120kg > 140kg His Goals Develop a strong core, swap fat for lean muscle and build a bigger chest. His Training BUC specialises in muscle building and wellness training, with a focus on weightlifting and HIIT.bucfitnessclub.com His Obstacles I have always been a fit guy with a good diet, but my trainer realised early on that I wasn’t building a bigger chest because my mind-to-muscle connections were not firing properly. I was activating the wrong muscles – so for weeks,…

AGE / HEIGHT 34 / 1.89m LOCATION Cape Town WEIGHT BEFORE 103kg WEIGHT AFTER 79kg TIME TO GOAL 16 months IN 2003, BRYAN NICOL LIVED LARGE. Big meals, huge parties and bucket-loads of beer. Even though he had an athletic background at school, it was this lifestyle and a lack of exercise as a student that caused his decline. “My diet back then consisted of three big meals a day and lots of beer – and it showed” His next step: picking up the magazine in your hands. He lost weight quickly using both cardio and weight lifting, but then later his training plateaued, and he became hampered by injuries. And even though he tried to eat healthily, he struggled to lose the last bit of flab, especially around the…

WHEN IT COMES TO PURITY, YOU CAN’T BEAT CALISTHENICS. ALSO KNOW AS STREET workouts, it doesn’t require fancy equipment or expensive gyms – and you can do it anywhere. Stanley, also known as BBoy Stan, is a local calisthenics and street workout champ, and has represented South Africa at international competitions. “Calisthenics makes you strong, and builds a powerful, flexible body, and the risk of injury is very small ” says Geldenhuys. “It also teaches you discipline and dedication, and because there is so much room for constant progression, it’s easy to stay motivated ” Here’s what you can learn from @madstan74. Start with the Fundamentals 1/ Never skip the basics; focus on quality. “In my opinion, that’s one of the biggest mistakes someone can make in calisthenics. You need…

There’s more to lunch than tuna salad. If you leverage the same strategy – choose a protein, add extras – you can build a lean, satisfying meal that’ll carry you through to dinner. Mix and match the ingredients in these columns to fend off flavour fatigue. MIX 1 PALMFUL OF CANNED SALMON CHOPPED HARDBOILED EGGS CHOPPED COOKED SHRIMP SHREDDED CHICKEN CANNED CRAB WITH A LARGE SPOONFUL OF MAYONNAISE GREEK YOGHURT MASHED AVOCADO SOUR CREAM COTTAGE CHEESE AND ANOTHER BIG SPOONFUL OF SHELLED EDAMAME CHOPPED BELL PEPPER CHOPPED DILL LEAVES MINCED RED ONION CHOPPED CELERY (LEAVES TOO) PLUS A HIT OR TWO OF TURMERIC CUMIN SMOKED PAPRIKA LEMON JUICE HOT SAUCE MIX OR MASH, AND SERVE OVER MIXED GREENS ON RYE TOAST IN AN AVOCADO HALF IN A WHOLE WHEAT PITA…

“One of the most dangerous things about chronic inflammation is that you can’t feel it happening” BRAIN Mounting research indicates that inflammation in the brain contributes to depression and cognitive decline. HEART An immune system in overdrive can accelerate arterial plaque buildup. Over time, that can stop your heart. BELLY Visceral fat, the kind that gives you a beer gut, secretes chemicals that lead to inflammation. JOINTS Chronic inflammation can lead to rheumatoid arthritis by causing joint swelling, which damages cartilage and bone. SCAN THE OBITS AND you’ll see the usual suspects listed as causes of death: heart disease, cancer, stroke, and complications from diabetes and Alzheimer’s disease. What you won’t read about is chronic inflammation, a deep-body immune response that medical researchers are beginning to recognise as the underlying…

Almost 20 years after its FDA-approval, laser vision correction is safer than ever, thanks to fancier lasers and smarter ways to manage post-op complications. A recent study found that 96% of patients report 20/20 vision after having the surgery. The most common complaint is dry eye. Still, not every one is a candidate. “If you have thin corneas, the procedure could make your vision worse,” says Josh Dunaief, an ophthalmologist. Also, about 10% of people who have the surgery report occasional hazy vision, especially when driving at night, he says. Ask your primary- care doctor to recommend an eye surgeon. The surgery is expensive, and your medical aid is unlikely to cover it.…

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