Innholdsfortegnelse for May / Jun 2022 i Men's Health South Africa

MOTORING CALVIN FISHER The motorhead lives and breathes all things petrol (and EV). When he’s not out on a dusty stretch of SA gravel in a brand-new ride, he’s pushing that aforementioned whip to its limits to make sure you have the info you need to make your best rolling investment. This month, he pits Ford against Toyota in the ultimate clash of titans on p.27. GEAR RYAN SCOTT In the lab, you’ll find our resident tech and gear expert who works tirelessly to put the latest and greatest equipment, gadgets and tools to the test to simplify your shopping list and amplify your workouts. This month, Ryan has created the ultimate guide for runners preparing to brave the elements on p.46. FOOD SCOTT PARKER Former MH cover guy, avid…

“For better sleep, first filter out the fake science.” YOUR BEDTIME INSTAGRAM habit harbours a dark side. According to the University of Houston, exposure to artificial light in the evening can suppress your levels of the hormone melatonin by as much as 58%, reducing the duration and quality of your sleep. To mitigate this effect, biohackers—the kind of people who put butter in their coffee and get IV drips of vitamins—are now ostentatiously sporting tinted specs that filter out blue light. Though the premise might seem logical, scientists aren’t entirely sold on the idea. Visible light exists on the electromagnetic spectrum between 380 nanometres (nm) on the blue end and approximately 700nm on the red. Blue-light glasses filter out rays below 500nm, blocking those to which your body clock is particularly…

EXERCISE THAT KILLS YOU EVERY TIME? J: Gymnastics movements  R: Thrusters SONG THAT MOTIVATES YOU? J: Rock, rap–it just has to be loud R: Start Me Up by the Rolling Stones GYM PET PEEVE? J: Guys who don’t listen when I explain a workout. R: When guys use chalk when they don’t need it (and spilling it everywhere). ONE WORD TO DESCRIBE YOU IN THE GYM? J: Consistent, I’m training 7 days a week R: Excessive HIDDEN TALENT? J: I don’t know if I have one, I show everything I’ve got. R: Cooking… and dancing. BROTHER’S HIDDEN TALENT? J: You have a hidden talent? Clearly none. R: Giving his younger brother shit. SIBLING’S WORKOUT KILLER? R: Burpee box jumps J: Squats…

1. ELEVATED PUSHUP 10 reps Get intoa pushup position, but hook your feet in the Gravity Trainer handles at a comfortable height. Lower your chest to the floor, keep your elbows tucked into your sides and your feet pressing down into the handles. Don’t let your hips sag or pike upwards; your body should maintain a straight line from your shoulder to your feet. Maintain tension throughout all the reps. 2. DIP 10 reps Hold the Gravity Trainer handles with your palms facing inward. Raise yourself off the ground by extending your arms while holding the handles and bending your knees to take your weight. Slowly lower yourself down until your elbows are at right angles, then press back up to the start. Keep your elbows tucked in. The more…

LAPHROAIG SELECT 10 YEAR OLD This single-malt scotch is aged for a decade and distilled the same way today as it was when it was created over 75 years ago. It has distinctive and bold flavours of smoky peat, spicy oak and a surprising sweetness. It’s renowned for a reason and a great intro to peated whisky. R700, liquor.co.za MAKE THIS LAPHROAIG CAFÉ ISLAY 50ML LAPHROAIG SELECT 10 YEAR OLD1OML FRESH GINGER JUICE35ML ESPRESSO15ML AGAVE SYRUP (OR HONEY SYRUP) Pour all ingredients into the shaker. Fill with ice and shake hard for 8 seconds. Double strain into a chilled coupette glass. ABERLOUR A’BUNADH Made in homage to Aberlour’s founder, this whisky is handmade from start to finish. It’s bottled at cask strength resulting in a robust and deeply intense, sherried…

The platform where performers can stream live sex shows and chat with paying viewers has burst into mainstream consciousness since the pandemic began—and not just because Beyoncé rapped about it. The number of OnlyFans creators grew from around 120 000 to more than 1 million in 2020, and subscriptions surged from 7.5 million to 90 million. Cam sites aren’t new, but people seem more accepting of OnlyFans than its various sexy predecessors. Chaturbate, founded in 2011, and CAM4, founded in 2007, “were more stigmatised,” Prause says. But because OnlyFans also features non-sexual content, it “seems to have had more success in refuting some of the stigma around that type of sex work.” Browsing OnlyFans is a low-stakes way to explore different kinks and sexual techniques, says Marla Renee Stewart, a…

WEARING A WATCH isn’t just about functionality. If you want to tell the time, after all, you can simply glance at your iPhone. This inconvenient truth doesn’t make it any easier to justify buying yourself another watch, particularly if you have a few already. No, what’s required here is some mental gymnastics to seal the deal with yourself and, in all probability, convince a sceptical partner, too. Essentially, you need to change the watch-buying narrative from costly act of self-indulgence to grand altruistic gesture. And that’s where your children come in. It was the venerable Swiss watch brand Patek Philippe that artfully repositioned the wristwatch from timekeeping device to precious family heirloom. Patek continues to release advertisements in which the same scenario plays out. A photogenic small child in a…

IF YOUR JOINTS don’t feel good, you don’t feel good. That’s because there are about 300 of these connection points in your body, and many of them depend on one another. Yes, genetics shape the strength of your cartilage (the stuff that cushions joints), but there’s still plenty you can do to stabilise, fortify, and pain-proof your joints. Here’s how Dr. Brett Toresdahl, 37, does it. YES, RUN I regularly run the 3km home from work. It doesn’t wreck my knees. In fact, it may help them. Some studies show that running may have some positive effects for joints, if your cartilage and alignment are healthy. That said, the more old trauma there is, the harder it is for our bodies to adapt appropriately. So if something hurts, get it…

78% MIND The proportion of studies in a peer review that linked high levels of mental toughness to sporting achievement A Harvard study of 103 486 people found that those with a glass-half-full disposition had a 22% lower chance of high blood pressure. Look on the bright side. It’s been theorised that supplying extra glucose to the brain can ‘restock’ willpower levels. But a PNAS study found this only works if you believe that it does. 80% Around four in five people were able to improve muscle activation during workouts with positive self-talk, in one Italian study*. A study in the journal Current Addiction Reports found that a regular mindfulness practice “reduces subjective cravings… and unhealthy eating”. 31% BODY Studies into athletic performance suggest genetic factors underlie a significant percentage of…

1 / JUMPING LUNGE Start by getting your heart rate up. With your arms in sprinting position, lunge forward until your knee almost touches the ground (A), then jump into the air, switching legs (B) so you land in a lunge with the opposite leg forward. Repeat. 2 / PULLUP Switch to your upper body by grabbing a bar with an overhand grip and hanging at arm’s length (A). Squeeze your shoulder blades together to pull yourself up until your chin crosses the bar (B). Pause, then lower down. 3 / SPLIT SQUAT Back to the legs. With one foot on a box and the other a couple of feet in front (A), bend your front knee and lower yourself to the floor (B). Push back up to the start.…

Mobility is crucial. The flexibility to move well without pain is something well worth acquiring—and we’re sure that more people would if it wasn’t so, er, boring. Why spend your limited training time in pursuit of supple hips when you can carve out bigger shoulders? Conveniently, niently, the shin box press delivers on both objectives. “This move’s external hip rotationinternal-counteracts the long-term effects of sitting down, specifically ically lower back pain,” says James Stirling, Instagram’s London n Fitness Guy. “And because the move is single-arm, it places a major demand on your core as it works to offset the imbalance.” So, that’s six more reasons to add this move to your repertoire. Pick a light weight while you master it, then aim for three sets of eight reps on each…

Visit motleycrewcrossfit.com for more info. THE DETAILS: Situated in De Waterkant in Cape Town, Motley Crew Crossfit is a no-frills approach to getting fit (and staying strong). So expect circuit-style, high-intensity interval training in a group setting. “Every time you walk through our doors, it’s an experience,” says owner and head coach Tyron Hatch. “Everything here has been tailored to support you every step of the way.” THE VIBE: Hatch says when you walk through the doors, you’ll find a space that feels “intimate and smaller without feeling cramped”. You’ll work out alongside people from every walk of life, each chasing their own fitness goals. “Once you’re part of the Crew, you become part of a collective which makes the training part easy,” says Hatch. HOW MUCH? R1 615 (6/12-month contract) will…

The Bomber Jacket BOXY, TIMELESS AND STYLISH, THE BOMBER IS AN EXPLOSIVE ADDITION TO ANY OUTFIT. The Puffer Jacket THE HUMBLE PUFFER IS PURE UTILITY BUT THIS OUTER SHELL DOESN’T HAVE TO LOOK UTILITARIAN. BOLD COLOURS AND CLEVER LAYERING WILL HELP FUSE POLISHED AND PRACTICAL. The Trench Coat ORIGINALLY DESIGNED TO KEEP ARMY OFFICERS WARM AND DRY IN THE MUSTY TRENCHES, THESE MILITARY-GRADE COATS ARE YOUR STYLISH SHIELD AGAINST THE ELEMENTS. AKA THE PERFECT WAY TO SALUTE THIS SEASON (AND THE NEXT). The Lumberjack Shirt THE PREFERRED OUTER LAYER OF GRIZZLED OUTDOORSMEN, THESE SHIRTS SHINE OUT IN THE WORLD JUST AS THEY DO IN THE WILD. HARD-WEARING AND HARD-WORKING, THE LUMBERJACK CHECKS ALL THE BOXES. THE ULTIMATE REBOOT FOR THE STORMCHASER Winter weather can be unpredictable. Prepare for those rainy…

AGE LIKE FINE WINE Cheers fine lines and wrinkles! Retinoids are the most promising anti-ageing agents available. Amongst retinoids, tretinoin is the most potent and best-studied retinoid out there. But you’ll need a prescription so ask your derm about the leading tretinoin topical cream. DITCH THE DARK PATCHES Hyperpigmentation is linked to photoaging (damage that occurs by chronic exposure of skin to UV light) and comes from excess melanin production, caused by acne scars, sun damage and hormones. Tretinoin helps lighten your skin tone and therefore hyperpigmentation. STOP THE SPOTS Retinoids have anti-inflammatory properties and stimulate cell turnover on your skin, opening your pores and releasing trapped bacteria. Tretinoin also helps your skin to regulate its natural oil production, which can prevent breakouts. You can finally bid adieu to acne.…

BEING ON THE HEAVIER SIDE as a kid can put you into a certain mindset—especially if the weight just won’t go away. Since a young age, Sudhir has grappled with flab, even though he was an enthusiastic athlete and fierce competitor. “That always stuck with me,” he admits. THE SETBACK While he managed to get his weight under control, that specter of his youth reared its ugly head when he opened his new gym in Umhlanga, KwaZulu-Natal last year. Late hours combined with the stress of running a new enterprise drove him to the takeaway menu* almost every night. THE WAKE-UP CALL Within a few months, Sudhir had packed on 10kg and was starting to worry he was setting a bad example for his clients. “I’m telling them to eat…

Want to become a beast in the gym? Get competitive. A study published in the Journal of Preventative Medicine Reports found that rivalry is a far stronger motivator than friendly support. In some situations, you may even be killing them with kindness as positive affirmation could make someone less likely to hit the gym than letting them find their own way there. In the study, participants placed in the competitive groups achieved 90% higher attendance rates for workouts than those in the control group. So, is it time to sign up for CrossFit? Not necessarily—although it won’t hurt. Here are three other ways you can give your fitness the competitive edge: 1. APP TIME Your phone could hold the key to tapping into true competition. Apps like Fitocracy (iOS, Android),…

THE ROAD TO DWARSBERG Hideaway is full of corners—mostly gravel, all of them winding. This remote camp site is idyllic, largely cut off from civilisation yet a mere ninety minutes from Cape Town, situated along the Holsloot River. The challenge was simple but wonderful, I had the keys to two of South Africa’s most beloved seven-seater SUVs and was struggling to decide which would get the honour of carrying us. Whilst space was in abundance, we were rolling five deep, i.e., my wife and I plus—three boisterous lads. With that came luggage, a massive tent, cooking gear and the sort of camping addenda one only remembers when charged with a list. The Everest Sport seemed more compact at first, so when it struggled to swallow our contents it was time…

8.5 GRAMS The average amount of salt consumed by South Africans every day. (That’s nearly twice the recommended limit of 5g per day.) –77% Salt won’t actively boost your biceps, but consuming less than a teaspoon per day will hamper your growth. A deficiency can reduce creatine absorption by almost 80%. 26% Exceeding your RDA by just 1g per day can spike your obesity risk by 26%**. Fall below 0.5g, however, and your insulin resistance rises, also potentially spurring weight gain. A salt intake of 8g per day raises your odds of dying from cardiovascular disease by 10%. Consume less than 3g, however, and your outlook is just as daunting. Taking on an Ironman? A salt supp could help you shave 26 minutes off your time by maintaining the blood pressure you…

SEX, EXPLAINED You’ll come away more sexually educated—but probably not turned on. DATING AROUND The blind-date reality show is equal parts awkward and romantic. SHE’S GOTTA HAVE IT This fresh take on Spike Lee’s 1986 classic follows a sexpositive pansexual woman as she explores her relationships with a bunch of hot partners. SENSE8 Two words: telepathic orgies. 365 DNI Titled 365 Days on Netflix, Poland’s answer to Fifty Shades of Grey is… pretty much porn.…

and get training gear from MYOKORE* *MYOKORE is scientifically proven to be an effective tool for functional training. They design versatile, easy-to-use equipment to spark true performance—inspiring enhanced movement for any body, anywhere. MYOKORE Gravity Trainer For the functional training and calisthenics enthusiast, this equipment packs all the standard features of other suspension trainers (and more). Because it can be single-or dual-strap mounted for a “standard close or wide grip setup” you’ll unlock a ton of extra exercises. MYOKORE HEVIA Resistance Bands turn your squat into a squat “plus” with these heavy-duty bands that’ll ramp up muscle activation during traditional movements by up to 40%. With this equipment, every move will net you increased blood flow and oxygen cycling to your muscles. Strap up, it’s time to join the resistance. For…

1. Boss Elegant Vetiver EAU DE PARFUM Masculine and sophisticated, Boss The Collection Elegant Vetiver reawakens the timeless elegance of vetiver with an unexpected pistachio accent. Eau de Parfums (like the first four on this list) contain between 15-20% pure perfume essence and at least 8 hours. R3 050 for 100ml, arcstore.co.za 2. Montblanc Legend Red EAU DE PARFUM Opening with blood orange, zesty grapefruit and spicy cardamom, this dries down to resemble a rich forest floor (that’s a good thing). It’s formulated with naturally-derived alcohol so it’s great for sensitive skin. Perfect autumn arm candy, we think. R1 499 for 100ml, edgars.co.za 3. Acqua di Parma Oud EAU DE PARFUM This is winter bottled and delivered straight to your bathroom. Notes of wood, musk, leather and coriander are…

WHAT’S YOUR GO-TO WORKOUT AT THE GYM? On page 18, meet our cover guys, two brothers bound by CrossFit, competition and running their own gym. 66.7% HITTING THE WEIGHTS ROOM 16.7% CROSSFIT IS THE ONLY WAY 16.7% I PREFER BEING OUTSIDE HOW DO YOU WANT TO SPEND YOUR LEAVE? If there’s one thing that cures winter blues, it’s a holiday. But you don’t need plane tickets to book an escape. Our gym of the month on page 92 will make your next sweat sesh feel like a vacation. RELAXING ESCAPE 41.2% SIGHT-SEEING TRIP 5.9% FOODIE HOLIDAY 23.5% ADVENTUROUS GETAWAY 29.4% WHAT’S YOUR CARB OF CHOICE? BREAD 32.4% Bread 25.5% Pasta 24.5% Potato 17.6% Rice Low-carb diets have had their fair share of controversy over the last few years, so previous cover guy and…

BEST FOR: BURNING EXTRA FAT MiBiotix DailyBiotic R250 for 30 capsules mibiotix.co.za Lactobacillus gasseri in this supp can spike your levels of satiety hormone leptin, while ramping up your metabolism. It’s a twopunch combo that can knock out belly fat. ON THE FENCE Proven Probiotics Adult Acidophilus R250 for 30 capsules clicks.co.za Various studies show that lactobacillus acidophilus has little positive impact. The Journal of Clinical and Diagnostic Research found daily use can lower levels of healthy cholesterol. BEST FOR: GYM GAINS LactoSpore Plus R350 for 120 capsules amazon.com This supp can boost your ability to absorb muscle-building amino acids by up to 128%. Over 10 weeks, it can elevate your lower-body explosive strength by 5%, too. BEST FOR: MENTAL STRENGTH ProbiFlora Adult Intensive Rescue R180 for 30 capsules dischem.co.za…

Whether you have a brother or sister, sibling rivalry comes with the territory. Observational studies have shown that under most circumstances, conflict between young siblings can bubble over up to eight times every hour. Sure, this feud mellows with age, but it never truly goes away—not when you and your siblings are all vying for preferential treatment from your parents. Mom and dad could probably do without it, especially when it turns into a screaming match, but psychologists say sibling rivalry might be an essential part of a child’s development. “It helps children figure out what is unique and special about themselves,” Jeanine Vivona, a professor of psychology at the College of New Jersey, tells the New York Times. For brothers Jason and Rick Smith, rivalry isn’t an argument at…

1.BODYWEIGHT SQUAT 10 reps Start by placing the resistance ba sta apart. Lower yourself into a squat with control, keeping your torso upright, the weight in your heels, and your arms straight in front of yo pr resistance. band across your thighs, and then stand with your feet shoulder-width you. Don’t let your knees cave—keep pressing them out against the band re 2. JUMP SQUAT 10 reps Start in the same position as the bodyweight squat. After lowering yourself down into the squat, jump up as explosively as you can. Swing your arms to help generate power, and bring your knees towards your chest at the top of your jump—your arms extended out in front of you. Land before lowering down into another rep. 3. MOUNTAIN CLIMBER 10 reps, alternating…

SOCIAL DISTANCING: great for public health, not so great for your sex life—at least when it comes to sex with other humans. While your Tinder inbox may have been quiet these past two years, there’s been a lot of buzz (vibrator pun intended) in the wonderful world of sex technology, from skyrocketing sex-toy sales to the fact that your grandma has suddenly heard of the website OnlyFans. “People have become more comfortable and accepting of relying on online technology in every dimension of their lives,” says Dr. Bryant Paul, an associate professor of media psychology at Indiana University. “Sex is apparently, and not surprisingly, no exception.” One in five people tried something new in the bedroom during the first few months of the pandemic, including watching porn, visiting or performing…

4+2+1 “I do four weight sessions per week and two cardio sessions; I take one recovery day. This helps me hit the goals I set for my training programme, while ensuring that I don’t overtrain.” 9:1 “That’s nine weeks of training at my regular intensity and one ‘de-load’ week, in which I reduce my effort to around 60-70%. It’s a ratio that has worked well for me and my clients.” 3-4 “Weeks for which I stay on a programme. Your body adapts quickly—that means you need to make tweaks in order to progress, though these don’t have to be major.” 80% “If you stick to your training and nutrition plan for 80% of the time, you don’t have to sweat in the remaining 20%. Building good habits is fundamental. Don’t…

01 DOWN AND OUT It’s all fun and games until the morning after the party before. On waking, you’re likely to experience “higher levels of noradrenaline, seen in the fright-fight-flight response,” says Dr. Tony Rao, a mental health specialist at King’s College London. Stress hormone cortisol also tends to be higher during hangovers. Put on a zen playlist and practise some controlled breathing. 02 FEED YOUR HEAD “When combined with sleep deprivation, [stress] can cause impairments in attention and memory,” says Dr. Craig Gunn, a researcher examining the cognitive effects of hangovers. Meanwhile, low blood sugar can make simple tasks feel impossible. So don’t skip breakfast: protein-rich eggs or oily fish paired with slow-burning carbs will reboot you. One study linked the amino acid L-cysteine in eggs to reduced anxiety, says Rao.…

IF YOU STILL THINK THAT RUNNING ISN’T “YOUR THING”, YOU JUST HAVEN’T FOUND YOUR TRIBE. TODAY, THE SPORT IS BROADER AND MORE VARIED THAN EVER, AND IT CAN HELP YOU CHASE DOWN FUNCTIONAL STRENGTH AND AGILITY THAT WILL BE AS USEFUL IN THE GYM AS ON THE TRACK. LACE UP. Picture a runner. What comes to mind? Most likely a slight, solitary figure in elastane tights, completing endless loops of the local park. Well, that’s one way to do it. But it’s far from the only way. Pick the right discipline and your running regimen can help you build muscular endurance, mental grit and a cardio engine that will power you through your AirBike drills. Our guide will help you find the right style for your goals. 01 OBSTACLE COURSE…

THERE ARE VARIOUS BRANDS AND TYPES, but for our money, it comes down to the comfort of the fit, the build quality and the selection of weight options that are best for your training. There are fixed weight options, and tactical vests with pouches or pockets that let you add or remove plates or weights (which is better for beginners). The goal is to make the fit as close to your torso as possible, as that will stop the vest from bouncing on your shoulders (or hitting you on the chin), and it will reduce the level of chafe you might experience. That’s especially important if you want to use it for walking, hiking and running. Build quality is crucial, too: you don’t want it breaking and dropping weights onto…

MH UK fitness ed, @theandrew. tracey ALL-IN-ONE GAINS Whether your goals are more show than go, the reverse, or perhaps a bit of both, there’s not a box that the dumbbell snatch doesn’t tick. More importantly, requiring only a single weight, it’s a movement that should be a mainstay in the training of every equipment minimalist. Follow these progressions towards the full move to build a bomb-proof physique. 01 GRIP IT AND RIP IT Begin by mastering the first pull. Hinge down and grip a dumbbell between your feet. Squeeze your opposite fist to create tension, then stand up explosively. Straighten your legs and come up on your toes to achieve triple extension. Lower under control. Switch sides and repeat. 02 JAW BREAKER Now, aim higher, using explosiveness to generate…

THE FORMAT 10 rep In this “dumbbell gymnastics” mash-up, you’ll be stringing together some weights-room classics for a total-body beasting and combining them with maximum efforts on the rope. Do 10 clusters, followed by 50 skips. Complete fiive rounds as quickly as possible, resting only as necessary. 01 CLUSTER BOMB Start with 10 reps of dumbbell “clusters”. Grip your weights and stand up, using the momentum to pull the bells to your shoulders. Drop into a full squat, then stand. As you reach the top of your squat, drive the bells overhead. Lower them to your shoulders, then to the ground. That’s one rep. 02 JUMP STREET After your 10th cluster, put down the weights and grab the rope. Start with your hands low and your arms pinned to your body. Creating…