Innholdsfortegnelse for Nov/Dec 2022 i Men's Health South Africa

As we emerge from the frozen tundra of winter, for many of us it’s clear the colder months have taken a toll on our fitness ambitions. The result: your body isn’t beach ready, or primed to tackle every (and any) adventure. Fortunately, you can get yourself in the right headspace and physical shape to thrive during the summer. This issue is stacked with midnight-hour advice, science, tips and workouts to get you fighting fit at next-level pace. It’s never too late to get good habits to stick; you just need a gameplan (Exhibit A: this issue right here). Your move? Start right now, and start small. Research has shown that you’re more likely to make sweeping changes if you just adopt bite-sized shifts in your day. Whether it’s skipping the…

DEMOLISH TIRED CIRCLES A subtle concealer like Shakeup Cosmetics’ Eye Eye Captain (R435, zando.co.za) will help erase dark marks under your eyes. This natural finish camouflage cream doesn’t just disguise dark circles—it’s packed with hyaluronic acid to spike hydration, and vitamin E for extra protection. RESCUE DULL SKIN The best way to banish grey skin is to apply a hydrating gel—Clinique For Men’s Maximum Hydrator (R610, clinique.co.za) is our pick. One of its key ingredients—caffeine—triggers your skin’s own hydration system. The addition of activated aloe water also helps prevent your skin from drying out. BEAT BLOODSHOT EYES Reverse the effects of endless broken nights with quick-fix droplets such as Eyegene Eye Drops (R50, dischem.co.za). This topical ocular vasoconstrictor not only relieves itching and soothes burning, but can also ward off…

1. REWORK WHAT’S FOR DINNER Becoming more specialised in prostate cancer pushed me to cut down my red-meat intake to two or three times a month and eliminate processed meat. There’s good data that doing this, along with eating cruciferous vegetables (broccoli, cauliflower, kale) and foods with antioxidants, may reduce prostate-cancer risk. Plus, I enjoy eating these foods anyway. 2. STAY ON THE MOVE Everybody thinks of being active and staying at a healthy weight as helping cardiovascular fitness, but they’re also pretty important for prostate-cancer risk—especially since obesity is linked to a higher likelihood of aggressive forms. There’s no specific protect-your-prostate workout, but at least 150 minutes a week of moderate exercise is associated with a lower risk. I lift weights and run regularly for many health reasons. 3.…

A SMARTWATCH that requires constant TLC is more of a hassle than an actual workout wingman. However, many modern fitness trackers prioritise high fidelity screens and luxury features over what really matters: an everlasting battery that’ll ensure your watch is always ready when you’re raring to run. Enter the Enduro 2. Garmin’s latest smartwatch promises unparalleled battery life—squeezing out 46 days of online time in smartwatch mode (provided you’re making the most of its solar harvesting tech). However, you might think that this hardworking engine comes at the cost of other features. After all, the Achilles’ heel of many similar wearables is their obsession with squeezing out maximum performance (or pretty pixels) with little regard for how the battery might be feeling. The result? Your watch spends more time on…

Researchers at Cornell University in New York recently asked a group of people an elementary question. “How do you know when you’ve eaten enough?” The answer might seem obvious. Doesn’t everyone push the plate away when they feel full? Well, no. The leanest people do, scientists say, but those who struggle with their weight often rely more on external cues, such as a clean plate or whenever everyone else is finished. Unfortunately, these cues have nothing to do with how we feel physically. “People’s brains are often out of touch with their bodies,” says Peter C. Herman, a University of Toronto expert on appetite control. “And when eating becomes mindless, overeating becomes routine,” he adds. The key player in all of this appears to be a region of your brain…

Think a bowl of spaghetti or fusilli isn’t conducive to fat loss? Think again. Pair it with the right ingredients and pasta can be a smart source of slow-burning fuel. If you’re bored of the same old workday sandwich, set aside 15 minutes on a midweek evening to prep one of these recipes, which will taste just as good in tomorrow’s Tupperware as they do fresh out of the pan. And if you’re chowing down after a lunch-break workout, know that each recipe delivers more than enough protein for muscle recovery and growth. These dishes work hot or cold, too—handy for when you can’t bring yourself to face the queue for the office microwave. Recipe 01 Courgetti With Pesto, Prawns & Chickpeas WHAT YOU’LL NEED • 40G BASIL LEAVES• 20G…

WHILE BODYWEIGHT WORKOUTS HAVE THEIR PLACE, IRON MAKETH MAN. ENGINEER A TRIUMPHANT RETURN TO THE BENCH PRESS WITH THESE TIPS POWER YOUR PECS The bench press is a gym staple for good reason: no exercise can match its ability to build a strong, powerful chest. But getting the form right to make sure that you’re targeting your pecs properly is crucial. Follow these techniques and tweaks to build a chest you’ll treasure. UNILATERAL ACTION Lie flat on a bench with a slight arch in your back but your hips pressed down, holding dumbbells at chest height. Drive your feet into the floor to create tension and push the weights to full lockout. Lower one dumbbell to your chest, while holding the other up above. Press the lowered dumbbell up to…

WHAT’S YOUR FAVOURITE WAY TO TORCH CALORIES IN THE GYM? 4.3% ROWING MACHINE 21.7% TREADMILL 39.1% WEIGHTS 34.8% BIKE Most of you are in a well-oiled routine with weights. But if you’re bored of the muscle monotony, turn to page 72 for 12 fun (yes, fun) new ways to burn 500 calories. On Your Plate, What’s The Golden Carb Ratio? HIGH CARB: 40% LOW CARB: 60% No matter how you slice it, the carb conundrum seems like a never-ending debate. Turn to page 32 to find out which one comes out on top. HOW OFTEN DO YOU THINK YOU SHOULD GET A PROSTATE EXAM? ONCE A YEAR: 50% EVERY THREE YEARS: 5.6% EVERY 5 YEARS: 2 7. 8 % NEVER: 16.7% According to the National Cancer Registry, prostate cancer is the most common cancer…

VITAMIN C MojoMe Pure Vitamin C (R260 for 100g) There’s real science behind a half-time orange slice: vitamin C boosts carnitine levels, a chemical that unlocks energy stores. Just a 500mg boost per day can drop your fatigue by 55%, according to Arizona State University. VITAMIN K Solgar (R725 for 50 capsules) The only special K you need is a pill per day. It will rinse your arteries of minerals that cause blockages. Take regularly and this curbs your chance of cardiac death by 57% over 10 years, according to Nutrition Journal. VITAMIN B12 New Leaf B12 (R229 for 180 tablets) B12 plays a crucial part in creating serotonin and dopamine, mood-boosting neurotransmitters that alleviate depression and anxiety. One Dutch study found that deficiency doubles your risk of mental illness.…

IT WAS 11AM AND I WAS STANDING ON THE ASSEMBLY LINE at Ford’s production plant. In Detroit, Michigan. Motor City itself, so imagine the irony that the vehicle I was witnessing being built was the F150 Lightning. In a country obsessed with V8 engines, I was at the centre of the nexus of the heart of it all, watching massive double cabs being born, but they were fully electric. Heresy! AG NOT REALLY—THE ENERGY off the factory staff and executives was equally electric, I attribute this to a phenomenal sense of pride. This wasn’t an affront to the V8—this was an American mobility success story in the making and everyone at Ford was thrilled. We were introduced to the engineers tasked with fitting the front trunk (otherwise known as the…

WHENEVER I feel a kiss coming at the end of a good first date, I give the guy the “Look”—you know, the one that says “embrasse-moi” in the sultry French accent I don’t have. But despite my attempts to say yes with my eyes, I often see him hesitate before making a move, as if he’s doing a lengthy algebra equation in his head. This confusion could easily be solved with a simple question: “Can I kiss you?” But that’s not really cinematic canon, is it? It’s clunky and vulnerable. It is confirming consent, however, which is important. I know plenty of men and women who are either horrified at the idea of someone lunging at their mouth or else horrified at the idea of being cringingly asked if it’s…

ON ANY TRIP, there’s plenty that’s out of your control. There’s the weather, for one; or the volume of your nextdoor neighbour’s bass-heavy Bluetooth speaker. But there are some conditions you can prep for, and investing in the perfect pitch (read: tent) is the best place to start. Our team evaluated tents of different styles and shapes, packing them off with suitably sized groups for overnight trips. Each was assessed for spaciousness and comfort, as well as the ease and speed they could be packed, carried and pitched. As the weather is tough to predict these days, reliable waterproofing weighed heavily into our estimations. Bonus features such as split bedroom and living sections, internal pockets, light hooks and carry bags also helped some of our canvas heroes net extra points.…

Hitting your macro targets can feel like a box-ticking exercise. But there are good reasons to ensure you get your fix. Skimp on protein and your body borrows from muscle to meet its needs—undermining the strength and fitness you’ve worked so hard to achieve. “Getting enough protein protects your lean mass,” says Roberta Anding, a sports dietitian at Baylor College of Medicine. It also helps slow your digestion and lowers a food’s rating on the glycaemic index, preventing high-energy carbs from sending your blood sugar soaring, then crashing. And there’s more to the macro than that. Protein’s amino acids get to work the moment you put down your dumbbells, rebuilding tissues and preparing them for the next hard effort. It also bolsters the immune system; our bodies need protein to…

There’s nothing inherently terrible about takeaways—but fast-food chains often rush customers through the queue to fatten their bottom line—and your waistline. “When people are rushed, they tend to focus on taste first and health considerations later,” says Ian Krajbich, a professor of psychology and economics at Ohio State University. Don’t fall victim to these devious speed traps. Bypass the Pre-Sell You may see ads displayed before the order box to promote special offers, says restaurant consultant Aaron Allen. Few customers buy these items, but the ads kick off the stress of ordering. Ignore the Photos Restaurants deploy images to tout their most lucrative items. “Highly processed foods spoil more slowly, so the profit margin is higher,” says Allen. Take a Time Out The intercom usually appears before the menu to…

THE BEST EXERCISE YOU’RE NOT DOING RRemember that gymnast with the muffin-top paunch and no muscle definition? Neither do we. That’s because, with their mix of functional muscle and flexibility, gymnasts realised long ago that while six-pack abs might be made in the kitchen, they’re chiselled at the bars. The swing-through is performed on parallette bars, a perfect addition to your home gym arsenal. Though a beginners’ gymnastic move, it yields elite results. “The key is to start with momentum,” says calisthenics expert James Greenwood. “Spring your feet forward, then focus on using your core to whip your hips through.” Once you have perfected the movement pattern, slow down each phase to truly tax your abs. Aim to complete a rep over three seconds for Whitlock-level kudos. With the time…

Mixed martial arts has taken over the world of professional fighting, often usurping boxing’s previously uncontested primetime slots. While sitting on the sidelines might be entertaining, it’s likely you—like millions across the world—have felt that hunger to square off inside the ring. While MADfit won’t throw you into the gauntlet right away, their workouts tap into those exact same moves you’ve seen flashing across your TV screen. Step into this warehouse-style space, and you’ll find a sun-bathed ode to all things MMA. Along its exposed brick walls, there are a series of punching bags dangling in anticipation of the powerful punch you’ll be throwing just a few weeks into your tenure with the crew at this gym. “We’re focused on training with a purpose,” says Don “Magic Man” Madge, coach…

THE RECENT RISE from one in three people being diagnosed with cancer to one in two seems ominous—but the shift has a benign cause. Doctors are simply eradicating other causes of premature death. “With fewer polio and tuberculosis deaths, elderly people are far more likely to die from cancer—the over-60s account for more than threequarters of patients,” explains epidemiologist Sarah Lewis. “Overall survival rates have actually doubled in the past 40 years.” But while deaths are in relative remission, cancer is far from cured. In SA, thousands of men are diagnosed each year, with prostate, colorectal and lung cancers the most common. The most terrifying stats show how many lives could be saved by making simple, non-invasive lifestyle tweaks. Take bowel cancer. Eating half an onion per day could peel…

BRADWIN ROPER AGE: 38 OCCUPATION: CEO of FNB Connect HEIGHT: 1.69m HEAVIEST WEIGHT: 140kg CURRENT WEIGHT: 75kg BRADWIN ROPER’S weight has always yo-yoed. From a scrawny university student to a super-sized (but super successful) businessman, the CEO never paid much attention to his body’s massive fluctuations. “Honestly, I just used to think of my body as a vessel that was there to carry around my brain,” he admits, laughing. “I wasn’t treating it well.” THE SETBACK A series of poor decisions and even worse habits saw Roper pack on the pounds until he was tipping the scales at 140kg. He developed Type 2 diabetes and hypertension; two conditions that were commonplace in his “big” family. “I didn’t think about staying active or what I was eating,” he says. An average…

65% Up to two-thirds of our calories come from carbs. For a man consuming 2 500kcal a day, that amounts to around 415g. 70% On low-carb, high-fat and/or high-protein diets, however, carbs account for less than a quarter of your daily energy. THE MH VERDICT IT’S A DRAW! The science on carb intake is, well, complex. But if your goal is long-lasting, full-body health and fitness, avoid the extremes. Incorporate slow-burning, fibrous carbs and nutritious whole-food fats into your diet to give your body the best tools to handle your training.…

ALEXANDRA NICOLE TRELLE, a memory researcher at Stanford University, is explaining why dozens of research centres in the world are feverishly trying to understand the most effective ways of improving our powers of recall. “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. Trelle’s inability to come up with the word “international” is a minor lapse—nothing like the time I blanked on my next-door neighbour’s name when introducing her to a friend. But the fragility of memory is precisely why so many scientists are seeking effective ways to protect and even augment one of the brain’s most vital functions. There’s some seriously Black Mirror…

A little more than 10 years ago, I found myself in a bit of a personal crisis. After spending nearly three decades as a food writer who eagerly devoured anything and everything, I had developed a burgeoning belly and a case of high cholesterol. Plus, I was prediabetic. So, with this gloomy prognosis hanging over my head, I did what any sane person would do: I started eating better. Just a few months later, I’d lost 17kg, seen my cholesterol levels shrink by 60 points and reduced my sugar levels to normal. I felt better, slept better and lived better. What was the secret? I started eating more plants and whole grains, and I scaled back my intake of refined carbohydrates and other junk. I still ate meat, but I consumed…

Conventional wisdom has us believe that to lose weight we must limit—or eliminate—carbs. But it’s not that simple. In reality, carbs—sugars and starches found in grains, fruit and vegetables—provide fast-acting energy to feed your brain, muscles and metabolism. The right carbs also contain the minerals, vitamins and fibre essential to your health. Plus, they’re your body’s preferred fuel source. Problem is, many eating plans have labelled carbs as the villain. Carbs from oats and lentils to fruit, have been put on the hit list. While nixing carbs can make weight loss easier, this exile could also hamper your health and fitness goals. COMPLEXITY IS KEY There’s more to it than grams and portion sizes, however, says Frank Sacks, a nutrition professor at the Harvard TH Chan School of Public Health.…

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…

BARS & BURPS THE FORMAT For this total-body blast, you’ll be employing a reverse ladder format. Perform 10 reps of your cluster barbell complex, followed by 10 burpees, with a lateral jump over the bar in each rep. Then return to the barbell for another round, this time hitting nine reps, followed by nine burpees over the bar. Continue steadily in this fashion, removing a rep from both movements, until you reach one rep for each and have completed a total of 110 unforgiving reps. 01 CLUSTER BOMB Load a barbell to a weight that you can press overhead for a max of 15-20 reps. Hinge down and grasp it with an overhand grip. Stand back up with a slight jump, using the momentum to pull the barbell up onto your…