Innholdsfortegnelse for Nov/Dec 2023 i Men's Health South Africa

Most of us—except a few of those outlandish winter warriors—tend to feel way happier when summer finally hits. And there’s some solid science behind this seasonal shift in our perspective. Studies have found a strong link between sunlight and serotonin (AKA the happiness hormone). In the colder seasons, this precious resource is in short supply; so it’s no wonder we often resort to hibernating in front of Netflix rather than stepping out into the world during a cold front. But the warmer months also open the door to new experiences like heading out into nature or swapping treadmill slogs for trail capers. Bottom line: you’ve got all the tools (and incentives) you need to get things done. That doesn’t just mean soaking up the rays poolside—although these laid-back pursuits are…

IF EVERY RUN, ROW AND REP is feeling a little tougher than it used to, it can be tempting to pin the blame on the passage of time. Hollywood’s veteran action heroes, after all, are surely the exception, not the rule. But how much of an impact does age have on our PBs? “From their mid-twenties men typically lose about 10% of their VO2 max [a marker of aerobic fitness] per decade,” says exercise physiologist Tom Cowan. “After 50, this decline usually accelerates.” Age-related muscle mass, or sarcopenia, also kicks in from around age 30, occurring at a rate of about 3% to 5% per decade. That might sound a bit gloomy. But think about it: that’s just 1% of your fitness lost each year. To frame it another way,…

01 DRINK IT IN As you bask in the sun’s warmth, your body starts to sweat, sapping electrolyte minerals such as potassium. Meanwhile, booze blocks the production of antidiuretic hormone, upping your trips to the bathroom, “a double whammy of dehydration”, says Rayyan Zafar, a neuropsycho-pharmacologist. As well as drinking water, sub in a low-alcohol beer every other round. Hot day? Down an electrolyte drink before you sleep. 02 HEAL THE BURN Sinking an ice-cold drink in the heat fires up your sunburn risk—and not just because you’re more likely to forget the factor 50. Alcohol lowers levels of antioxidants in your body, curtailing their ability to protect your skin against sun-induced ageing. One small study* found that just three drinks can lower your defences. Ensure you’re topped up on carotenoids via…

FOR YOUR SEX TOYS 1. Liquid Gold LubeOriginal (R299, clicks.co.za) is pH balanced and made from 100% natural, plant-based ingredients. It’s also infused with antioxidant-packed Rooibos which may help protect and soothe your skin. FOR FOREPLAY 2. This Soylites Cupid’s Touch Massage Candle (R320, soylites.co.za) sets the mood and melts into a massage oil that moisturises with botanical oils, leaving everyone’s skin super smoooooth. FOR JUST YOU 3. Hand lotion chafes. Vaseline is hard to clean up. Slow Sex Finger Play Gel (R495, oliviagrey.co.za) is a water-based gel that prolongs arousal and has soothing aloe. Enjoy. FOR CLEANUP 4. Lubes help sex feel great—until it’s over. AESOP Redemption BodyScrub (R780, skins.co.za) uses finely milled pumice, bamboo stem and pine needle oil to de-sticky your skin and keep it feeling healthy. FOR THE TWO OF YOU 5. Silicone-based lubes…

SMARTWATCHES TEND TO LEAN HEAVILY INTO their sporty inspirations, leaving you with wristwear that works hard in the gym and nowhere else. But fitness-ready gear can be stylish without compromising on comfort or performance. The proof? The HUAWEI WATCH GT 4. Drawing inspiration from the luxe stylings of the superpowered Gran Turismo car, this watch embodies the vehicle’s ability to fuse both firepower and finesse. On the surface, it exudes pure class with its timeless geometric aesthetics, customisable range of watch faces and near-endless variety of case and strap combinations. It sports a sleek-thin AMOLED display for unparalleled visual fidelity, too. Under the hood, its turbocharged roots are readily apparent with a slew of smart activity-tracking features to give you functional fitness at your fingertips. The watch’s accurate tech will keep…

HIGH-INTENSITY INTERVAL TRAINING is effective, but it’s also unpredictable. Unlike the methodical progression of a lifting programme or steady mileage of a tarmac session, your typical HIIT workout can see you jump from flexibility-focused moves to brawn-testing reps in the blink of an eye. While your body can adjust on the fly (with practise), shoemakers have had to overhaul their entire approach to designing footwear. We now demand shoes that can do it all. A good pair should give you traction on runs, stability under the bar and serious cushioning for your landings. And that’s just the baseline. (We can be a demanding bunch.) It sounds like a nigh impossible feat of engineering but the top brands are already going far beyond that baseline. Exhibit A: PUMA’s PWR NITRO SQD.…

IREALLY DON’T want to die here. That’s all I’m thinking as my toes maintain a death grip on the edge of the pool at my localgym. I’m surrounded by a swim instructor, a lifeguard and a few people who are swimming around as if they actually like it. But I keep thinking of drowning. I have a crippling fear of the water, and as a result, I have absolutely no idea how to swim. Yes, I’m 31 years old, and no, I cannot do a lap or even float. That alone isn’t what troubles me, though. It’s that my lack of skill puts me in a petrified state that keeps me from living life to the fullest. If I’m forced to set foot on a beach (and let’s be real:…

ZONE 5 IT FEELS: EXTREME % OF MAX HR: 92–97 You’re at your max. You make ATP incredibly fast but can’t sustain this intensity for long. ZONE 4 IT FEELS: HARD % OF MAX HR: 87–92 You’re using a hard, bordering on very hard, effort. You’re counting the minutes you can sustain this, as opposed to counting the hours. ZONE 3 IT FEELS: MODERATE % OF MAX HR: 82–87 Your effort is somewhat hard, and you have to focus. You should be able to stay there for about an hour, if needed. ZONE 2 IT FEELS: LIGHT % OF MAX HR: 72–82 You have all the oxygen you need to create ATP, you’re building mitochondria and you can go several hours at this pace if you’re fit. TIP: An easy way to know you’re…

CIRCUIT DESCRIPTION: Create your own circuit by choosing five or six of these moves (or more if you’re fit and your form is flawless). Focus on working for 60 seconds on each move, then rest for 30 seconds before moving to the next. Do this circuit three times, but take a minute’s rest between each circuit. 1 / OVER SHOULDER Bend down and roll the ball from side to side to get your hands underneath. With a straight back, lift the ball (A) to rest on your thighs. Stand up quickly, using the momentum to roll the ball over one shoulder (B). Alternate sides for each rep. 2 / BALL SLAM Squat and grab a lighter ball with both hands. Stand up quickly, lifting it above you. Extend your hips and…

01 CHEST-TO-BAR PULL-UP 4 SETS OF 4-6 REPS ■ Your first step is to develop the strength to control a pull-up. Hang below the bar with an overhand grip, just wider than shoulder width, arms fully extended (A). Keep your legs together and bent at 90 degrees as you pull your chest up to touch the bar (B). Hold for a second at the top, then lower down under control. 02 STRAIGHT ARM PULL-DOWN 4 SETS OF 8-10 REPS ■ Take tension away from your biceps and isolate your larger back muscles. Loop a resistance band around the bar with an overhand grip at hip width. Step away, arms straight and lats stretched (A). Lower the band without bending your arms to bring your hands to your hips (B). Hold for a…

Carved out of the remains of a bar, The Engine Room is a rustic setting with a focus on raw workouts. Ironically, you won’t find machines here; their MO is all about shifting iron with correct form and serious commitment. “The old-school stuff sticks because it works,” says owner Gary Seymour, who took up residence in the city just last year. This location is one of three in the country, with two more spots set to open their doors in Gardens and Sea Point by the end of the year. Unlike mainstream offerings, their gym isn’t about cramming as much kit into the space as possible. Sessions are also limited to just four people so that everyone is getting the personal attention needed (and a personalised programme tailored towards helping…

NAILING THE OLD-MONEY AESTHETIC ISN’T JUST ABOUT DONNING THE RIGHT THREADS. COMPLETE YOUR RETRO REVIVAL WITH THE BEST GROOMING PRODUCTS (AND LUXE WATCHES) SO THAT YOU LOOK AND FEEL THE PART. Bolstered with multi-layered defense tech, it’ll shield your outer layer from age-accelerating hazards like UVA/B, infrared and blue light. Its sweat-and humidity-resistant formula also helps protect against pollution. This exfoliating peel has a secret ingredient: Tasmanian pepperberry derivative. Coupled with alpha-and beta-hydroxy acids, this peel can also help clear pore congestion, improve uneven pigmentation and even out skin texture. Not only do you get a supercharged sun protection factor to keep you guarded from UV rays, but this blocker also has a primer-like effect to give you an even skin tone with a tint for a glow of sun-kissed…

RAW POWER If you’re a bit hesitant about serving up semi-raw seafood at home, we don’t blame you. Yes, combining citrus with fish and letting it sit “cooks” the protein in a way, but who wants to place that level of trust in the seafood counter at your local supermarket? Well, happily, you don’t have to. With the rise of straight-from-the-source options, there are tons of retailers and individuals willing to deliver high-quality fish to your doorstep. Try oceanjewels.co.za for freshly caught schools. “Some people baked sourdough during the pandemic, I whipped up bowls of super-fresh ceviche,” says award-winning food writer Todd Kliman, who later honed his skills under the US’s best ceviche chefs and compiled these recipes. “Their preparations are straightforward, take almost no time, yet have so much…

30/10 THESE ARE THE PROTEIN AND FIBRE GRAMS YOU NEED PER MEAL TO BUILD MUSCLE AND STAY FULL. AIM FOR THIS AND YOU’LL GAIN THE RIGHT WAY 30G THE PROTEIN You can’t go wrong with any cut of steak, but your best bet is flank, which butchers take from the underbelly of the cow. It’s naturally lean and wonderfully beefy in flavour. An 85g serving, cooked, contains 23g of delicious protein and 224 calories INGREDIENTS (FEEDS 2) ◆ 3 TBSP CORNFLOUR◆ 1 EGG◆ 75ML SHAOXING WINE◆ ½ TSP BAKING SODA◆ 170G FLANK STEAK, THINLY SLICED ON THE BIAS◆ 60G DRIED MUSHROOMS VEGETABLE OIL FOR FRYING, PLUS 3 TBSP◆ 1 TBSP MINCED GARLIC◆ ½ TBSP MINCED GINGER◆ 2 TBSP DICED WHITE ONION◆ 4 STALKS TENDERSTEM BROCCOLI, SLICED, BLANCHED, SHOCKED AND PATTED DRY◆…

“WE’VE ONLY JUST TURNED ON THE COMPUTER,” says Daniel Novitzkas, the CEO and co-founder of Specno. This SA start-up is already leveraging AI to decode app and design solutions for clients in record time, but he believes this new tech is still in a veritable Stone Age—at least compared to where we’re going. “It’s almost like we’ve just invented the internet with the launch of ChatGPT,” he adds. If you haven’t engaged with this powerful chatbot, it has basically retooled the capabilities of AI as part of a conversational model, letting you tap into its full expertise with simple text prompts. For example, it can tackle simple tasks like writing email responses or answering trivia questions. However, it can—with a bit of finesse—write computer code, compile recipes and help you…

IN THE NEAR-DECADE SINCE the introduction of the Apple Watch, relations between the traditional watch industry and the Cupertino interloper have been through several stages. It began with something akin to panic; I remember standing at the entrance to Tag Heuer’s booth at the Baselworld watch fair in 2015 as its bombastic then-CEO, Jean-Claude Biver, proudly announced a partnership with Intel to create a range of Android compatible smartwatches. No one listening quite knew whether we were witnessing knee-jerk shorttermism or early adopter genius. With hindsight, Tag Heuer’s contribution to the field has been successful, thanks to its strong association with the sporting world and a suite of proprietary functions, such as its golf-specific apps. Other Swiss entrants to the smart market were less prescient; whither the Montblanc e-Strap, a…

Mitchum Advanced Gel Clean Control Deos that can take you from nine to five (and into an all-nighter) are in short supply. No fret—this gel-based antiperspirant will do the heavy-lifting. Sporting 48-hour protection, and a clean, fresh scent, consider this your employee of the month. R90, Clicks Nivea Dry Impact Stick (50ml) This low-profile deo can be stashed in your carry-on for a quick refresh on your long-haul pursuits without causing hold-ups at the security gate. It was also tested in real-world scenarios using a sweat-tracking shirt. Neat. R70, Dis-Chem Jozi Organic African Citrus Roll-on Deodorant This aluminium-, alcohol-and paraben-free odour buster is an au naturel alternative that won’t irritate your skin. That said, it’s still a powerhouse when it comes to containing the stink—and it packs a slight…

WHAT IT IS MIND is short for Mediterranean-DASH Interventionfor Neurodegenerative Delay. (Yeah, a doozy.) Basically, on the MIND diet you’re taking in bushels of brain-aiding grains, greens, berries, fish and even a little wine. This isn’t some Internet fad, either—nutritional epidemiologist Dr. Martha Clare Morris, created the MIND diet based on her decades of brain research. Morris built it specifically to prevent Alzheimer’s in people 65andolder. THE PROMISE The MIND diet will delay brain decline and slow the onset of dementia, proponents say. By eating more foods loaded with omega-3 fatty acids and disease-fighting antioxidants and fewer inflammatory foods (butter, cheese, red meat), you’ll increase brainpower. And MIND is easier to follow than the Mediterranean diet alone, which can be restrictive and requires you to eat fish, like, every single…

IF you’ve ever seen something called the happiness U-curve, you’ll have every right to feel a bit despondent. This chart, which tracks human satisfaction by age, does not make for especially cheerful reading. From the mid-teens to the late forties or early fifties, the chart plots a steady descent. True, it does then begin to tick back upwards. But until then, on average, every year of your life will be a little less happy than the one before it. It isn’t hard to see why. Everything is a struggle. Maybe you’re battling with the pressures of work, or money, or kids, or health, or your elderly parents, or all of these at the same time. We might all want to be happier, but knowing how is the hard bit. Some…

Don’t be fooled—this is no roly-poly. It might look like child’s play, but this (admittedly unusual) abs move combines a weighted crunch with a dumbbell squat to strengthen your core and get your heart pumping. It’s also a lot more entertaining than another minute-long plank, both to attempt and watch. As ever, maintaining form is the fast track to quicker results. “Lower under control to activate your larger leg muscles, and ensure that your core is engaged as you roll back and forth,” advises strength trainer James Stirling. The stability required in your trunk to keep the roll straight will sculpt your abs more efficiently than a regular set of crunches, while the squat finish gives your quads a workout, too. “This is best used as a HIIT finisher at…

Few moves induce nausea quite like the burpee. Whether you love them or hate them—or, most likely, a bit of both—there’s here’s no disputing the fact that they’re incredibly effective, ramping up your heart rate while also strengthening your legs, glutes, core, arms, chest and shoulders. But trainer Jay T Maryniak (@jtm_fit) still sees room for improvement. His twist on the move incorporates a kettlebell ell snatch and a reverse lunge, which is particularly good news for your abs. When you hold a weight overhead, especially on one side of the body, your core fires on all cylinders to keep you stable throughout the rep. After hitting your chest and triceps with the burpee, you’ll target your posterior chain with the lunge. That’s a lot of muscle worked in one…

ANSWER Martini JAMES HERBERT BOND’S enviable swim-shorts body could be attributed to many things. The high calorie expenditure delivered by fighting atop moving trains, perhaps. Or maybe the core activation required to expertly manoeuvre a jetpack. But while we’re certain all of these factors contribute, research suggests it could also be down to his famous choice of cocktail—at least, in part. According to Italy’s University of Palermo, your martini’s sidekick, the humble olive, can take you one step closer to your body-composition goals. For a study, healthy volunteers were asked to eat 12 green olives every day for a month. At the end of the project, subjects saw their body fat decrease by 1.3kg on average, while muscle mass went up by almost 1kg. Researchers say this could be due to…

A SKILLED BARBER can transform your look with just a few precise cuts. But a total-body overhaul? That’s beyond the scope of even the most proficient coiffeur. Especially when the man wielding the trimmer treats eating like a passion project. For Jared Hohne, who counts cooking up feasts with his wife as his favourite hobby, chowing down was part of his regular routine. As the portions got bigger, the lifestyle got more sedentary—“In short, I most certainly wasn’t healthy,” says the barber. THE WAKE UP CALL His epiphany was a two-parter. First, there was a holiday in Knysna where a weigh-in to take ride on one of the area’s ziplines saw Hohne tip the scales at 120kg. “The woman helping us let out an ‘eish’ when she saw the number,”…

THE PACIFIC STANDARD MICHELADA This Mexican drink is awesome because beer—not some fancy combo of specialty liquors—does all the work. “It’s just not the sort of thing that needs to be super overthought,” says Jeffrey Morgenthaler, co-owner of Pacific Standard, a US-based bar. He takes a crisp lager and adds a duo of fresh citruses for tang and a touch of heat for an afterburn. HOW TO MAKE IT: Rub the rim of a chilled pint glass with lime, then roll it in a shallow plate sprinkled with Tajín seasoning (you can find it online). In a separate glass, combine 25ml orange juice, 25ml lime juice, 15ml simple syrup (optional) and 1 tsp Tabasco hot sauce. Fill the glass with ice, top with lager, gently stir to combine and pour…

A MINUTE AGO, high-intensity interval training (HIIT) was king. Now that gut-it-out-and-get-the-glory work might need to share the crown with slow and steady efforts, thanks to what they do for your body, your longevity and maybe even your mind. These are the famous zone 2 workouts—keeping your heart rate between about 70 and 80 percent of its maximum—that runners, smart gymgoers and everyone with a podcast is talking about these days. Think of zone 2 as the range between easy and moderate cardio, where you can carry on a conversation but someone on the other end of a phone would know you’re not sitting down. (See “Get in the Zone” on the next page.) What happens in zone 2 powers up your endurance, your lifting routine and your general performance…

THE CLAIMS Whey-protein supplements speed the nutrient to your muscles, but casein supplements are marketed as slow digesting. So they deliver a steady supply of protein over time and may help build muscle even while you sleep. (Some casein products also contain melatonin for better rest.) WHAT’S TRUE The muscle stuff. A 2021 study review in Nutrients found that people doing resistance training who consumed a casein supplement before bed did gain muscle mass—with little to no effect on metabolism. Casein really is digested more slowly than whey, extending the window for muscleprotein synthesis, according to the review. WHAT’S NOT TRUE You don’t have to chug casein before bed to build muscle overnight. People who spread protein intake throughout the day instead of loading up in one sitting increased muscle…

300KG That’s the heaviest atlas stone ever lifted. It was achieved by world-renowned strongman Tom Stoltman, who also holds the record for the heaviest stone ever raised over a 120cm bar (286kg). These 55cm-diameter stone balls are arguably the most iconic test of strength and are hewn from either granite or concrete. The atlas stones are five heavy, spherical stones which increase in weight from 100 to 160kg and have served as the final test for most of the World’s Strongest Man competitions since 1986. However, the heritage of lifting natural stones goes much further back, way before even the arrival of kettlebells and dumbbells. It has long been a measure of strength, fitness, health and manhood in the history of the world, having far-flung roots in places like Iceland, Scotland,…

DIRECTIONS: Do this workout 3 or 4 times a week, resting at least 1 day between sessions. All other days, go for a 20-minute walk or run. WARMUP WALKING LUNGE TO SPRINT Do 5 walking lunges per leg. On each, take a large step forward, then bend at the knees and hips to lower your torso until your thigh is parallel to the ground. Turn and sprint back to your starting position. REVERSE WALKING LUNGE TO SPRINT Do 5 reverse walking lunges per leg. On each, take a step backward, then bend at the knees and hips to lower your torso until your thigh is parallel to the ground. Sprint back to your starting position. WORKOUT 1 SKATER LUNGE Start standing on your right leg, knee bent slightly. Swing your left…

BEAST MODE While there’s nothing too complicated about an AirBike workout, there’s a lot you can do to make getting this uncomfortable more productive. Master the torturer’s tricycle using the following four techniques and tweaks. 01 GET IN THE SADDLE ■ Start by adjusting your saddle height so that at the bottom of your pedal stroke, your leg is almost straight (but not quite), without your hips needing to shift from side to side. Adjust the seat forwards or backwards to ensure that when your pedal is at nine o’clock, your knee lines up with the centre of your foot. 02 REACHING OUT ■ Unlike the saddle, the handles don’t offer any adjustability. The perfect torso angle for your height will enable you to keep a relatively upright posture that…

THE POWER BLAZER A navy blazer is one of the most versatile garments you can add to your burgeoning collection of threads. Modern iterations of this ultimate enhancement feature contemporary two-button single-breasted cuts and elegant double-breasted options, too. Polo blazer R4 499 Denham Oxford shirt R3 799  Denham scarf R699 Ray-Ban Havana sunglasses at Sunglass Hut R3 450 ON THE G2S COVER PUMA X STAPLE crew R1 599 Huawei GT 4 watch R6 999 Scotch & Soda doublebreasted blazer R6 899 CASUAL LAYERING Layering is a skill every guy should master. Done right, you can add serious depth and dimension to any look. Try a lightweight jersey over a casual shirt, colour chinos and white sneakers. Denham Langford crew knit R3 699 Polo denim shirt R1 599 Woolworths vest (2-pack)…