Innholdsfortegnelse for Jan/Feb 2024 i Men's Health South Africa

Over the festive season, New Year’s resolutions have a habit of morphing from simple goals into gargantuan tasks. Maybe you wanted to drop weight in the next 365 or try something new that might be out of your comfort zone—pilates, slacklining, kitesurfing. But by the time the clock hits midnight, those reasonable aspirations have gone from decently achievable to downright impossible. (It’s easy to let your imagination run riot when the drinks are flowing.) And when, unsurprisingly, you can’t turn your 5km stints into a 100km victory by the end of the year, it’s only natural to get disheartened and throw in the towel. Let’s get back down to basics. Aspiring to nail the fundamentals not only shifts the goalposts back into reachable territory, but it’ll also set you up…

How Often Do You Struggle With Anxiety? NEVER: 11% SOMETIMES: 36% OFTEN: 33% ALL THE TIME: 20% Found yourself pressing pause on mental health and self-care? Not anymore. It’s time to unfreeze your mind on page 34. BIGGEST SLEEP OBSTACLE? GETTING TO SLEEP: 50% STAYING ASLEEP: 25% GETTING OUT OF BED: 25% Blame summer. New research has revealed that when temps spike, we sleep 14 minutes less on average per night. FLIRTING ON SOCIAL MEDIA IS IT CHEATING? YES: 40% NO: 50% IT’S COMPLICATED: 10% Step away from the phone and DM sliding and swipe right to page 66 for a deep dive into cyber cheating. WHERE DO YOU PREFER TO WORK OUT? INSIDE: 37% THE GREAT OUTDOORS: 15% BOTH: 48% On page 32 we run the numbers to discover which lung-busting location reigns supreme…

I SAT IN HIGH SCHOOL French class, listening to the incomprehensible words spoken by the teacher. My own thoughts were easier to understand: Katie. She sat directly in front of me. Every day I thought to talk to her; every bus trip home I chided myself for not doing so. The cycle repeated for most of my freshman year—and then far beyond. That was 25 years ago, and I chalked it up to adolescent nerves. Only recently did I learn that being racked with self-doubt and frozen with fear isn’t a character flaw. And it didn’t have to be this way. THE DESCENT For years, my cowardice hung over me like a black, laughing cloud. Simple tasks were excruciating. Many were common, like not taking the big shot. Others were…

WE’VE ALL WATCHED those typical American movies about the geeky, skinny guy who walks into a gym for the first time. He sees these hulking behemoths stalking about grunting, sweating and sporting oversized headphones under their hoodies. They’re shifting iron with ease—the sort of feats of strength our nerdy protagonist has only ever dreamt of emulating. Skip to a montage of mirror flexes, bucket loads of protein shakes, dumbbells clanging and, in the next frame, well, he steps out a changed man. Unfortunately, in reality, that same guy would just sit and wait until the new year because that first step into the gym can be way too intimidating. Then, there are external factors—yeah, life has a habit of getting in the way. Finding your legs in the gym can…

This simple budgeting ratio is all you need to start racking up your savings. 50%: Needs Can’t live without it? No, having the latest iPhone doesn’t count. These are expenses you can’t fail to meet like your electricity bill, groceries and rent, says the United Nations Federal Credit Union (UNFCU). You should include your minimum required payments on your credit cards or loans under this umbrella, too. 30%: Wants Money isn’t just to be saved—it also needs to bring you joy. And a good third of your net income can go towards those expenses that give you a well-deserved dopamine hit. From Netflix subscriptions to limited edition kicks to drinks with your mates, consider 30% of your take-home your fun fund. 20%: Savings Ideally, you want to seal away a…

From R6 999, PUMA.COM THERE COMES A POINT in every runner’s baptism by tarmac where aspirations shift from personal bests to competitive conquests. While your everyday pair is a workhorse on those daily 5km slogs, the jump from practice to powering towards a podium finish requires gear that can spark up the pace. Enter the PUMA Fast-R 2 NITRO™ Elite running shoes. Designed to maximise responsiveness, stability and put extra oomph in your strides, these new-age, race-day-ready kicks have already racked up an impressive track record on the competitive scene. Multiple SA champ Glenrose Xaba, for example, races in the Fast-Rs regularly—a winning endorsement that speaks volumes about the precision-engineered science backing PUMA’s powerful new entry. And that’s just one champ of many donning these runners. But the promised gains of…

JET. SET. GO. Pack smart on your next trip with these stand-out carry-ons and stowaways. 1. Thule Chasm Wheeled Duffel A durable, weather-resistant tarpaulin fabric will keep its innards dry. Oversized wheels will get you from the check-in counter to the gate with minimal lugging. There’s even a separate mesh compartment to stash your dirty laundry. R8 499, thulestore.co.za 2. Osprey Farpoint 70 Striking the balance between trekking triumph and comfortable carry-on, the Farpoint is the ultimate travel companion. It sports an abundance of pockets and external gear attachment loops. R4 899, Outdoor Warehouse 3. The North Face Base Camp Duffel With 71 litres of storage, this all-purpose bag will swallow up even the most over-prepped pack. Zippered compartments let you sort and separate without sacrificing volume. R3…

01 Don’t Worry, B Happy Nutrients such as B vitamins and magnesium help convert food into energy, “but factors such as stress and excessive alcohol consumption can quickly deplete your supply”, says nutritionist Rob Hobson. If you’re feeling burned out, reignite by serving up some mackerel, beans, spinach or even shredded beef alongside your morning eggs. 02 Take a Power(ful) Nap If you often feel sluggish after lunch, a nap can give you better focus and creativity, says Dr. Michael Breus, co-author of Energize!—”but only if you do it right.” Seven hours after waking is optimal. “This coincides with a drop-off in cortisol and post-lunch dip in blood sugar,” he says. About 45 minutes will allow your blood sugar to restabilise. 03 Skip the Tired Excuses Slept like hell? A…

Between shoots, editing and trying to save our oceans, you’d think award-winning National Geographic photographer PAUL NICKLEN would thrive on organisation. Fact: he doesn’t, and that’s okay with him. As co-founder of SeaLegacy, a production company devoted to ocean conservation, he’s found that success stems from managing your strengths and weaknesses. Here’s how he does it: 5:30 A.M. DON’T TOUCH THAT PHONE Nicklen and his wife have an “ongoing dispute” about what should happen first thing: “She rolls over to get her phone, and I see my phone as the devil.” It infringes on “my time, my life, my energy and my mental freedom.” After they say good morning, he makes coffee and does “everything in my power not to touch a phone, computer or anything.” 7:00 A.M. GET A…

IF YOU SPENT R4 500 or more on a pair of running shoes, you’d wear them for every long jog, parkrun and sprint to the supermarket, right? And that would go double if those extra-expensive takkies were carbon-plate super shoes. Why? Because no footwear has their CV: they’re responsible for world records and countless PRs for pros and average Joes alike. Every carbon-fibre shoe has the same basic components: a high stack of ultra-responsive midsole foam and a stiff carbon plate. This combo doesn’t just cushion you; it propels you forward on every stride. That extra boost can slash your race times—but it can also open you to potential injury. Top physical therapists are noticing a troubling trend: more and more patients with foot issues seem to be using carbon-plate…

CHANCES ARE YOU GREW UP (and were possibly conceived) in the back of a sedan. Did I get that wrong? Maybe a hatchback then, or a kombi bus. My point is that a few decades ago, your choice in whip was limited to just a few body styles as opposed to the absolute smorgasbord of options on display on our roads today; from four-door coupes to sporty SUVs—even vans have made a comeback. Let’s face it: if you need seating for seven, your only limit is budget. But we’ve fully evolved as a species from Human Beings to Human Doings with our lifestyles fully determining our four-wheeled counterparts. So, with that in mind, here are six groovy rides that pair sweetly with your identity—plus six affordable alternatives. 01. THE NON-COMPENSATOR Small…

EMBARRASSING FACT ABOUT ME: I can’t do a pullup. For years, I hardly tried. Like plenty of people, I figured I would never be able to do one. But I know that the pullup is a gold-standard back lift. So when I had a chance to work with trainer Kurt Ellis, on a challenge that would help me learn the pullup in 28 days, sure, I was in. Kurt’s parameters were simple: I’d commit to doing this routine daily for a month at the end of my regular workout. Hopefully, by the time I finished the programme, I’d be able to knock out a rep or two. Each week starts with a pullup max-out, and as expected, I did zero reps on Day 1. Then came a surprise: I could…

WHEN TWITTER QUIZZED ELON MUSK about his recent weight loss, the billionaire was unusually forthright—at least compared with your average celeb. There was no fiddly food-elimination plan, nor strict exercise regimen to speak of. “Fasting” and “Ozempic/Wegovy” were his responses. As you likely know, Ozempic and Wegovy are the brand names for once-weekly injectables that contain a medication called semaglutide. Essentially, they’re appetite suppressants—and effective, too. They also slow the rate at which food exits the stomach and improve sensitivity to insulin. “Ozempic is used to treat type 2 diabetes, whereas Wegovy has a licence to treat obesity,” says Dr. Babak Ashrafi, a doctor for Asda Online. At the time of writing, local pharmas are still looking into registering the medicine in SA. As for whether it’s the right drug…

SHAQUIL MOHAMED AGE: 27 HEIGHT: 187cm OCCUPATION: Entrepreneur LOCATION: Boksburg WEIGHT (BEFORE): 120kg WEIGHT (AFTER): 93kg IN THE WAKE OF THE PANDEMIC, Mohamed was in dire straits. His business had crumbled and his relationship had ended: “I was at an all-time low,” he admits. He needed a coping mechanism and excessive drinking, junk food and long evenings puffing on a hookah pipe provided the perfect antidote. For a guy who had always been fit, this was a serious nosedive. “I was struggling with my mental health,” he says. “I was suicidal, and I couldn’t see a way out.” THE WAKE-UP CALL “At some point, everything in my life just stopped making sense,” says Mohamed. Deprived of a sense of purpose, his days felt directionless. Despite his depressive state, he knew…

1Million The number of people who are registered for park run. That’s up from just 26 back in 2011. 25% One in four South Africans is signed up to a gym. That’s more than the Americans and Australians, according to recent estimates. THE MH VERDICT OUTDOOR WINS! The gym is the heart of most training plans, and for good reason. But the benefits to your mental and physical fitness, as well as the chance to swap wilting programmes for fresh challenges, all at no extra cost, mean it’s the season for change. It really is great outdoors.…

01 HIIT IT HARDER Fluorescent powders with tropical flavours are beloved by some athletes, eschewed by others. But how well do you know what you’re taking? Beta-alanine is a common ingredient, “an amino acid that may help to prevent the build-up of acid in the muscles, potentially allowing them to work harder”, says Rob Hobson, a sports nutritionist. This works well for bouts of high-intensity exercise lasting 60 seconds to four minutes. Airbike interval session lined up? Give it a shot. 02 TIME IT RIGHT Check the pack instructions, but a 40g scoop with 350ml of water, 30 to 60 minutes before training, is the benchmark. “Some pre-workouts contain a fast-acting carbohydrate such as maltodextrin, often about 30g,” says Hobson. Timing your carbs correctly can help you stay energised throughout…

(UNDER R3K) REEBOK FLOATRIDE ENERGY X reebok.co.za Directly inspired by top track athletes, these versatile running shoes provide excellent propulsion during long-distance training sessions and marathon races making them a versatile pick that’s got utility in spades. We also like their lightweight Floatride energy foam which serves up a smooth ride. (UNDER R4.5K) ASICS SUPERBLAST asics.com HOKA CARBON X3 hoka.com ASICS Superblast skips the carbon plate but still delivers an elevated running experience making it a super shoe in its own right. They feel ultra responsive so they’re perfect for those tempo runs, long-distance slogs and every kilometre in between. Bonus: advanced airflow will help keep you cool as you rack up steps. The Hoka Carbon X3 is a forgiving carbon-plate shoe with less bouncy foam, so you can notch…

STRONG STRONGER STRONGEST…

MEN’S HEALTH: When you’re not speaking to MH, what does your routine look like on a typical Tuesday morning? BEAR GRYLLS: I wake up and take the dogs for a walk, barefoot if I can. I even try to take my shirt off. I’ll say my prayers and say thank you for all the things I’m grateful for, and sorry for the less-than-good stuff I’ve done. I’m not out for long, just 20 minutes or so. Then I come home and train. I’ve got some weights and a rig, so I’ll do a half-hour workout, every other day. I also try to get cold. If I’m near a river and it’s winter, I’ll get in. Otherwise, I’ve got a chest freezer that I’ve lined with silicon and rigged up a…

THE EASY-PLEASEY WHISKEY SOUR The cocktail is simple. But Justin Wachowski, lead bartender at Marcy at the Grand Adirondack Hotel, says don’t skip a red-wine float, which rounds out the whole drink. HOW TO MAKE IT: In a shaker with ice, shake 60ml bourbon, 30ml lemon juice and 30ml simple syrup until cold. Strain into a rocks glass over a large ice cube, and then gently pour 30ml dry red wine over the top of the ice to create a wine float. Top with a maraschino cherry. BOURBON BOUNTY Any high-quality whiskey will shine in a sour, but a traditional Kentucky bourbon is solid at any price. GOOD BUFFALO TRACE, R379 Warm, sweet and subtly spicy, this stuff is a budget-friendly base for any whiskey sour. BETTER WOODFORD RESERVE, R429…

TROJAN 10KG HEX DUMBBELL Its hexagonal shape and rubber coating give you an easier grip so you can focus on building power and endurance. Sub this in for classic arm workouts like curls, overhead presses, rows and hammers. TROJAN RESISTANCE BANDS Spun from braided rubber polymer, this heavy-duty resistance band packs major durability giving you the space to push your workouts to the limits without worrying about snapping your kit. TROJAN DOORWAY PULL UP BAR Save yourself the trip to the gym with this set-up-anywhere muscle maker. You can suspend this in any sturdy doorway with minimal effort and start locking in reps. WWW.TROJANHEALTH.CO.ZA Trojan is exclusively available in Makro and Game stores countrywide, or on their websites.…

SKIPPING TRAINING You may be a dab hand with the rope, but double-unders require you to perform each movement efficiently and consistently; in other words, getting it right, rep after rep. To master them, build your technique from the ground up. 10 MINS OF DOUBLE-UNDERS PRACTICE WILL TYPICALLY BURN BETWEEN 150 AND 200 CALORIES—MAKING IT A MORE EFFICIENT FORM OF CARDIO THAN A SESSION ON THE BIKE OR ROWER. 01 POWER JUMP 3 sets of 10 reps First, work on the jump empty-handed. That may seem too basic, but without learning to jump higher with strength, you won’t be able to spin the rope twice on each bound consistently. With your hands down by your sides (A), bounce up and down with your legs straight (B). Keep your head up and…