Innholdsfortegnelse for Sep/Oct 2022 i Men's Health South Africa

MEN’S HEALTH IS THE MANUAL FOR MEN who drive to succeed in every area of their lives. From functional fitness to mental wellbeing, science to style, nutrition to technology, MH provides the tools men need to make the aspirational accessible. Hence, our mission is to answer as many questions as you may have to make this achievable. In fact, every issue starts with our “Ask” and “Polls” pages and concludes with our experts answering one pressing question. With our newly relaunched website mh.co.za we’re ready to keep the conversation going in the digital space. Plus, sign up to our newsletters for weekly doses of all the latest health trends, celebrity workouts, nutrition tips and competitions straight to your inbox. Follow us on all our existing platforms: @menshealthza MensHealthSA @MensHealthZA Men’s…

MASSAGE “Massaging the scalp will get your blood circulating and dilate the blood vessels around the follicle, which will encourage hair growth,” says Jack Merrick-Thirlway, creative director of Neville Hair and Beauty. Invest in a massage, or give your noggin a DIY rub with rosemary oil. RINSE Some shampoos contain harsh chemicals that strip your scalp, leaving your follicles weak. “Those that nourish the scalp will help to decrease the amount of hair breakage,” says Merrick-Thirlway. Try suds fortified with B-vitamins to fortify the hair shaft, and caffeine to increase nutrient delivery. REACH OUT Call in the experts. Hair mesotherapy (offered by clinics across the country) involves the injection of a serum containing amino acids, vitamins and minerals into the scalp, using air pressure—not needles—to awaken dormant follicles and stimulate…

When DAWAN ALFORD wanted to create a space for Black men to talk candidly about mental health, he launched Black Male Mental Health on Instagram in 2019. It resonated: BMMH has garnered 47,000-plus followers so far. (So much for men not talking about mental health.) Here’s how the 37-year-old keeps it going and puts some chill in his day. 6:30 A.M. GREET THE MORNING Even as the sole face of his brand, Alford doesn’t live by or believe in alarm clocks. He wakes up with gratitude and a word of thanks, breathing deeply and “acknowledging that all my body is working well.” 7:00 A.M. TEND AND CENTRE He starts his day by drinking coffee and nurturing his collection of 35-plus plants, which he sees as a metaphor for mental care.…

HIT UP ANY GYM, running track or even ski slope and it’s rare to find someone preaching the perks of staying in your comfort zone. For most men, pushing yourself has become a way of life, and if you’re not shooting for new PBs, you should probably head home. But this philosophy is standing in the way of you and true fitness, argues Dr. Stephen Seiler, a professor at the Department of Sport Science and Physical Education at the University of Adger. The researcher has spent the bulk of his career studying how top athletes train, and now he’s looking to leverage“ his expertise to topple the “no pain, no gain” mantra that is running rife in most fitness circles. “It’s doing serious damage,” he says. “You’ve got all these people…

MEN HIT THE JACKPOT when it comes to ageing. Compared with women, we have a thicker epidermis with more oil glands, which means our skin is durable. Then, when wrinkles do emerge, they supposedly give us ruggedness and wisdom. All that said, most of us have had a “damn, I look old” moment after a rough week or poor night’s sleep. Reframe that thinking. “Getting older is a blessing we take for granted,” says Paul Jarrod Frank, a cosmetic dermatologist and the author of The Pro-Aging Playbook. “Anti-ageing makes it seem like getting older is a bad thing. Pro-ageing is about perspective.” That means giving your skin what it needs now to avoid the need for more intensive treatments later. Think of this approach as an exercise routine for your…

HUAWEI FREEBUDS 4I While Apple’s AirPods are the go to for anyone looking for wireless buds, this cord-free offering is far from the only (and the best) pair on the market. HUAWEI’s FreeBuds are a strong contender, giving you access to all the premium features of its rival at a fraction of the cost. Highlights include 10 hours of continuous playback off a single charge—that’s a full workday, commute and a short run—and active noise cancellation that’ll adjust to your environment to make sure nothing gets between you and your playlist. R1 499, consumer.huawei.com/za/ SONOS RAY Our TVs’ tiny speakers aren’t capable of supplying a cinematic experience, but many of us still rely on this built-in audio on movie night. Thankfully, upgrading to something with more beef won’t break the…

DIRECTIONS: Start with a 1.6km run, followed by the 3 moves. See “Best Breakups” for options. Finish with another 1.6 km run. Wear a 10kg weighted vest if you dare. 1. Pull-up Hang from a bar with an overhand grip. Pull your head to the bar, then lower. That’s 1 rep; do 100. Struggling? Do inverted rows instead. 2. Push-up Get in push-up position, abs and glutes tight, hands directly below shoulders. Lower your chest to the floor. Push back up. That’s 1 rep; do 200. 3. Air Squat Stand with your feet about shoulder width apart. Push your butt back and bend at the knees, lowering your torso until your thighs are parallel to the floor. Stand. That’s 1 rep; do 300. Best Break-Ups Instead of completing all reps…

THE GOOD NEWS? Weight plates are affordable and you can find them just about anywhere. You can decide whether to buy rubber- or plastic-coated options or stick to old-school heavy metal. You’ll also need to decide on a standard barbell or dumbbell size or the larger Olympic diameter in terms of barbell fit. Keep in mind that you’ll need to be able to handle these plates easily in terms of grip, so steer clear of plates with pronounced lips or extended rims. Those are trickier to hold and don’t offer the comfy handles you get with plates with a three-grip design (like the one shown in the workout). When it comes to weight, we recommend starting with a 10kg plate. You can increase the weight when you get stronger, but…

HOP TO IT Whether you use a slick, precision-engineered speed rope or a heavy piece of climbing rope, skipping can deliver big results in next to no time. But flailing away cluelessly will only lead to frustration. Whip your form into shape with the following techniques and tweaks: 01 SIZE IT UP Using the right length for your stature is crucial. Hold both ends and let it hang in front of you. Stand on the centre with one foot and pull it up until taut. Adjust until the handles are level with the midline of your chest, so there’s enough room for the rope to clear your head, but not so much that you’ll be clipping the floor excessively. 02 LAUNCH TIME Jumping rope is all about a consistent rhythm.…

IRON AND VITAMIN C R106 for 36 capsules wellvita.co.za Iron is essential for delivering oxygen to your muscles, and also converts carbs and fat into fuel. One capsule packs more than five beef patties, and has vitamin C to boost absorption. SELENIUM R109 for 100 capsules takealot.com Selenium is a powerful antioxidant that protects your body from exercise-induced oxidative stress by keeping free radicals in check. Plantbased diets can sometimes leave you short, so supp up to guarantee good levels. ZINC R122 for 120 tablets dischem.co.za An immunity-boosting powerhouse, zinc is your secret weapon for keeping sick days at bay. It plays a crucial role in testosterone production and rebuilding muscle tissue. IODINE R360 for 60 capsules of Organic Kelp faithful-to-nature.co.za Iodine supports a healthy thyroid, which regulates your metabolism.…

THE SETBACK Diagnosed with asthma at a young age, Oustav had the perfect excuse to skip physical activity in favour of binge eating at home. “My eating habits were just terrible,” he says. His diet was heavy on bread, chips and dairy, portions he’d swallow down with glasses of Coke—he would often knock back two litres of this calorie-dense drink every day. According to a study in the International Journal of Behavioral Nutrition and Physical Activity, soft drink intake is almost always associated with weight gain, and not even physical activity can take the edge off this sugar bomb. Your best bet? Nix it for water or tea. THE WAKE-UP CALL At 18 years old, Oustav clocked in at a hefty 179kg which—even at his height—was likely to put him…

STEP 1 Use good ingredients. Great eggs and butter are naturally rich and creamy. Try farm-fresh (or at least farmers’ market fresh) eggs and unsalted cultured butter (we like Ladismith). STEP 2 Turn down the heat. To a pan over medium-low heat, add 1 Tbsp butter, swirl the pan to coat as the butter melts, and then crack in 2 or 3 good eggs. STEP 3 Don’t beat it. When the whites begin to cook, stir frequently with a spatula. Don’t add cream, or salt, or pepper, or whatever. Amazing eggs taste great on their own. STEP 4 Power down and plate. After a few minutes of cooking, your eggs should look like folded satin: semi-solid yet smooth. Turn off the burner; stir until the eggs pillow. Plate and behold!…

IN THE SECOND SEASON of the Netflix comedy-drama Sex Education, Colin, the health teacher—the guy literally responsible for sex education—is terrified to talk dirty to his partner, Emily. She wants him to call her a b*tch, but all polite Colin can muster is “lovely female dog.” Shockingly, it kills the mood. The show is fiction, but the struggle is real. As a sex coach, I’ve met countless men who say they “just don’t do dirty talk.” And I see where they’re coming from: in the era of #MeToo, they want to be extra careful about respect and consent. Calling a woman a b*tch in the throes of lovemaking can seem, well, contrary to those goals. But that’s not the case, and if you think that way, you’re missing out. Dirty…

THE CLAIM Makers of mushroom supplements advertise that they can improve brainpower and mood, boost immunity and (whoa now) fight cancer. Types like lion’s mane and reishi have antioxidants and beta-glucan, a fibre that regulates blood sugar, weight, and carcinogens. WHAT’S TRUE “Mushrooms do contain antioxidants and beta-glucan fibre,” says Brian St. Pierre, a registered dietitian. And mushroom extracts—like those derived from actual mushrooms and found in many supplements—also have these nutrients. WHAT’S BOGUS Most of the research on mushroom supplementation was conducted on rodents; the few human studies that exist had small sample sizes. So while there’s promise, there’s no hard data proving supplements can help improve your mood or support your immune system, says St. Pierre. YOUR TAKEAWAY There’s not enough data to conclude that mushroom supplements strengthen your brain…

A NIGHT IN a sleep lab during a fellowship at Stanford University explained what Dr. Gerard J. Meskill, 39, had felt for years: morning grogginess and afternoon brain fog. He discovered that, like one in four men, he had sleep apnea. That’s when the tongue and throat muscles relax and may make it more difficult to breathe, which can potentially disrupt sleep. Sleep apnea can also increase the risk of heart disease, dementia, mood disorders, erectile dysfunction and sleeping in the guest room. Here’s how he manages it: 1. CLOSE THE BAR EARLY A few beers before bed may make it easier to fall asleep, but alcohol is also a central nervous system depressant. As a result, it can reduce your respiratory drive and increase relaxation, which can lead to…

Keith McLachlan Investment Officer Petri Redelinghuys Founder of Herenya Capital Advisors Geo Botha Financial Advisor at BOVEST Jacques van Embden Managing Director at BLOKT THE ECONOMY isn’t pulling any punches. Rapid inflation, volatile markets, you name it—our financial futures are seemingly hitched to a rampaging beast. But even in the midst of these tough times, there are still ways to build up the wealth you need to thrive at every stage. The secret: there is no secret. It’s about developing good, unshakeable habits around your investments and savings to generate real money momentum. “On average people are living longer,” says Keith McLachlan, an investment officer. “As a result, our retirement savings need to last longer, too.” However, stretching that fabled fund to go even further isn’t rocket science, he argues. “All you need to…

Keep It Light Don’t feel restricted to dark shades if you’re attending an outdoor wedding. Lighter colours are a great choice for ceremonies in the warmer months. This beige suit creates a light, airy look that gels with pastel colours, bridesmaid dresses and even the wedding décor. No Blazer Required This navy two-piece waistcoat and pants is a classic choice for smart-casual weddings. You could comfortably opt for a white shirt, but a blue layer nets you fresh monochromatic colour blocking throughout. The White Dress Shirt A crisp white shirt is serious wedding material, but not all threads are made the same. Look for something fresh and streamlined (and made from cotton). It should also be slim fitting enough to tuck into your pants without ballooning. Think carefully about collar…

01 Slow-Cooked Beef Brisket A Texan favourite, smoked brisket is an investment in time and energy, but one that pays back generously in strength-building nutrients INGREDIENTS CUMIN SEEDS, 1TSPCHILLI FLAKES, ½TSPBLACK WHOLE PEPPERCORNS, 1TSPFENNEL SEED, 1TSPDRIED THYME, 1TSPDEMERARA SUGAR, 2TSPCASTER SUGAR, 2TSPSALT, 1TSPPAPRIKA, 1TSPONION POWDER, 1TSPGARLIC POWDER, 1TSPMUSTARD POWDER, 1TSPBEEF BRISKET JOINT, BUTCHER-TRIMMED METHOD To make the rub, pan-toast the cumin, chilli, peppercorns, fennel seed and thyme on a low heat until aromatic. Blitz in blender with the sugar until fine, then add the other ingredients (except the meat). Generously season your brisket—a potent source of muscle-supporting creatine, zinc and B12—then leave to sit at room temperature for up to an hour. Prep your smoker for indirect cooking at 120-130ºC. Smoke overnight, if you’re confident—or don’t fancy a 5am alarm.…

CIRCUIT DESCRIPTION: Start with a 10kg plate, then scale up or down if you’re breezing or wheezing through it. Do three sets of 8 to 10 reps of each move or 6 to 8 for the Aleknas and bridge pull-overs. Time to serve up some strength through vicious circles. 1 / SQUAT REACH Compound movements are a great way to warm up your entire body, though this weighted reach is still testing. Begin with the plate by your chest (A) and sink into a squat, pushing the plate out in front (B). 2 / THRUSTER The next round? More squats, of course. As you stand, press the weight above your head to really work your shoulders (A), then lower back down to the ground, keeping your heels on the floor (B).…

Don’t be fooled. This may look like a move exclusively for muscle-bound bros, but use it with light weights and high reps and it’ll serve as your new favourite conditioning move. The sumo deadlift high pull is a full-body exercise that requires strength, coordination and power. “It’s a technical exercise, but it’s well worth mastering,” says Chris Jillard, PT at Feel Good Strength. “The aim is to pull the bar vertically from the floor to your upper chest in one movement.” Thanks to the large range of motion, it employs almost all of the muscles in your posterior chain. That means you can get the maximum benefit from shorter workouts: burning calories, working your muscles and building up an engine. Start by adding it to one workout a week, and…

THE FORMAT Use the ladder format, with two burpee pull-ups at the beginning of the first minute, before “resting” in a devilish, dead-hang hold. With each new minute, add two reps to the count, reducing your time in the hang position. The workout finishes when you can no longer fit the reps into a minute… or you drop off the bar. 01 FROM FLOOR TO CEILING Squat and place your hands on the ground. Jump your legs backward, finishing at the top of a push-up. Lower your chest, then push up. Now, jump your feet towards your chest and leap into the air, grabbing the bar and heaving your chest towards it. That’s one rep. Lower yourself before hitting the deck for your next burpee. 02 HOLD ON TIGHT After your final…

SHOW OF HANDS if you’ve inhaled an all-butter croissant on the way to work and called it “breakfast”? While science has posited that our first meal of the day is the most important, a mouthful of pastry isn’t what those researchers had in mind. The good news is that assembling the true, perfect breakfast is a cakewalk. To make the most of your morning meal, fill a third of your plate with high-quality protein. According to Sarah Coe, a nutrition scientist, two large poached eggs should do the trick—delivering 14g of muscle-building amino acids, plus essential micronutrients such as vitamin B12, selenium, iodine and omega-3 fatty acids. By prioritising satiating protein over nutritionally flaky baked goods, you’ll also end up making healthier choices throughout the day. This macro alters activity in…

Today 6:14am Yesterday, I went so hard at the gym I couldn’t get dressed this morning. But I don’t want to miss a session—what should I do? What type of pain are we talking? DOMS will cause a tight feeling in your muscles, whereas an injury will feel like a sharp, stabbing pain. It’s definitely DOMS. So, is it safe to work out? Only if you warm up and cool down properly and lower the intensity. More stress triggers degeneration—muscle disappears and is replaced by fat and connective tissue. Hmm, OK. I might as well stay at home and watch Netflix. Not necessarily. Light activity will ease the pain. Whole-body exercise, like swimming or yoga, will even the load and keep you at the right level. Sounds good. What else…

TWENTY YEARS AGO, Porsche did the unthinkable. From the fading embers of its sportscar empire, it conceived a thing that nobody knew they wanted. An SUV with a badge previously reserved almost exclusively for the iconic 911. Enter the Cayenne, pig-faced in its original 2002 iteration, and shared between the VAG group as the VW Touareg and Audi Q7. This union would be ground zero for what would become an assault on the off-roading segment by premium brands, much like BMW had just achieved with the X5. But the peppery Cayenne was immediately in a class of its own because this was a marque beloved, feared and respected for producing one of the finest sports cars of all time. Today, the Stuttgart carmaker can add purveyor of fine performance SUVs to…

SEVEN YEARS BEFORE Glover Teixeira earned the UFC light-heavyweight championship in 2021, he was wiped. “All I wanted to do was train more than anybody,” he says. But despite his hustle and his experience as a 35-year-old fighter, Teixeira was no longer competing at the same level as his much younger opponents. So he turned to the UFC Performance Institute in Las Vegas for help. After trainers there assessed everything from his workout regimen to his nutrition and sleep, they recommended something that surprised him: he needed to train less and concentrate more on recovery. In fact, the new plan that the UFCPI sent Teixeira even told him to take an entire day off. (“I kind of felt guilty,” he says.) It took him some time to adjust, but eventually…

“WHEN I WAS YOUNG and inexperienced, I would have taken anything legal to get into shape,” says Artur Zolkiewicz, a model, wellness consultant and Level 3 PT. That included speed-like gym supps, which would later be banned. “It took me a while to learn that the magic fat-loss pill doesn’t exist. There are, however, nutrients that can help you sleep better, perform better and recover faster—all of which plays a big role in weight loss.” Here are Artur’s picks: 01 FOR KILLER WORKOUTS CREATINE MONOHYDRATE Proven to enhance strength and power output, creatine can be useful when adding lean mass—which makes your body more efficient at burning fat. One study suggests there are bigger drops in body fat when creatine is taken after training, but see what works for you. The Dose:…

MOST PROJECTORS ARE hulking behemoths that aren’t just a pain to set up, but carry price tags that put most top-tier televisions to shame. It’s why these beam cinema experiences have taken high-a backseat to the new fleet of affordable LED TVs that’ve flooded the market. But tech giant Samsung isn’t ready to give up on the humble projector, looking now to carve a new niche for an old favourite. The Freestyle aims to address many of the issues that plague its industrial-sized cousins, bundling convenience, affordability and portability into one streamlined, handheld package. However, the device faces stiff competition; namely from the similarly priced XGIMI Halo+. While its competitor is capable of delivering higher contrast and better image quality in testing, The Freestyle’s ability to pivot into any position…

01 MEATER PLUS WIRELESS A powerful thermometer removes most—if not all—the guesswork of cooking a perfect cut. This one packs advanced tech to give you even better insight into those all-important internal temps. With 50m of wireless range, you can comfortably transition from kitchen to braai without missing a beat. Bonus: you can connect it to your tablet or phone to monitor your grill ensemble from the couch—perfect if you have to duck away to catch the final minutes of the game. R2 899, yuppiechef.com 02 TONGLITE BRAAI TONGS If you want to master the grill, a pair of reliable pincers is practically mandatory. “You’ll want two pairs,” says Jan Scannell, the man behind JanBraai. “One for the burning embers and one for the meat.” For the burning bits, keep it simple—these…

Inside every issue of Men’s Health there is a massive TRAINER section, packed with all the expert training advice and workouts you need to sculpt the body you’ve wanted. By subscribing to the digital format you’ll have your workouts with you no matter when or where you train. Missed a programme? Simply download a back issue. Plus when you subscribe you score R30 off the cover price. Subscribe today for R40 per issue or R240 a year. Find the latest issue at magzter.com or scan in the QR code…

Visit ignitefitness.com for more info THE DETAILS: Posited as a sweat seeker’s paradise, Ignite Fitness is a fully-equipped gym featuring everything you need to get fit (fast). The highlight: Arenas at every location where you’ll find a range of classes. Looking to build real-world, functional strength? There’s an Arena for that. Want to develop combat skills while torching calories? Yep, they’ve got you covered. But the gym’s focus extends well beyond fitness; the word of the day (WOD) here is “overall health”. (Okay, two words.) “We care about your wellness and happiness, too,” says head of marketing Kerry-Anne Mathieson. As a result, the gym has placed a big emphasis on mental health and creating a safe space to sweat it out. THE VIBE: Take a step into Ignite Fitness’ Somerset…