Innholdsfortegnelse for Sep/Oct 2024 i Men's Health South Africa

GONE ARE THE DAYS when lifters fretted that a session on the treadmill would erode their gains. And most runners are now well-versed in the injury-beating benefits of strength work, too. If you only have space in your schedule to train two or three times a week, a bit-of-both session can be sensible, helping you tick off more objectives. But “which first” is a question we still get asked a lot—and the answer depends on your goals. Generally speaking, if your goal is to gain strength and muscle, you should lift weights before hitting the cardio machines—particularly if you’re going heavy that day. This is doubly true if the workout you’re tackling takes you out of your comfort zone; pre-fatiguing your muscles can increase your risk of injury, as well as…

IT WAS THE TAILEND of high school, and Brandon van Niekerk was the heaviest he’d ever been. But he always had excuses. Mostly, he’d pin the plethora of pounds on bad relationships or a lack of self-esteem. However, at 140kg, the reality was that regular fastfood binges and endless partying with his mates were the most likely (read: only) culprits. Ultimately, he had to break through that mental barrier and take back control over his life. THE WAKE-UP CALL Van Niekerk’s bad habits were putting his health at risk. When it came to food, there were no rules: “I was eating whatever I wanted,” he says. He tried to hit the brakes, jumping full-swing into fad diets promising fat-torching results, but the restrictive nature of these questionable meal plans caused him…

Touching down at the Kruger Mpumalanga International Airport, the largest thatch building in Africa, immediately gives the feeling of starting a special safari adventure. What lies ahead is a truly unique experience, and Oasis Water, as the proud sponsor of the Skukuza Half Marathon, is a big part of it all. But Oasis Water is not only directly supporting every runner of this iconic race, it’s also playing a key role in conservation efforts in the Kruger National Park. A Rare and Exclusive Opportunity It sounds like a Hollywood movie plot, but for one special day every year, those with treasured entries to the Skukuza Half Marathon get to run on a course that winds its way between Africa’s wildest animals roaming free in the heart of the Kruger National…

START 01 WHAT IS IT? The most abundant protein in the body, collagen is made up of the amino acids proline, hydroxyproline and glycine. It provides structure to bones, tendons, ligaments and skin and is essential for maintaining healthy connective tissue. Strength and power are directly linked to having stiff connective tissues. That stiffness depends on two main factors—collagen content and the number of crosslinks within it. But while stiff tissue benefits performance, it’s also linked to higher rates of injury. It’s a fine balance. 02 ARE SUPPS SMART? I always advocate food first. Bone broth is often recommended as a good source, but it’s an acquired taste. That said, studies have shown supplements to have benefits. Most research looks at animal-derived collagen, and while plant-based sources are also available, there…

IN HIS 20S, DAVID SHIM wanted to turn pro in soccer. Then a visit to the Culinary Institute of America pushed him to channel his love of fast-paced action into cooking. After graduating from the institute in 2007, Shim worked at some of New York City’s best restaurants—and he kept exercising. “Engaging in regular physical activity not only helps to keep my body in good shape but also has a significant impact on my mental sharpness,” he says. Now Shim is the executive chef at Cote, a Korean steakhouse with spots across the US and Singapore. His schedule makes regular mealtimes tough, but he tries to eat a balance of protein, vegetables and carbs. It’s a strategy Shim says is especially important as he approaches 40 and sets another goal: taking…

New research released by Discovery Vitality has once again shifted the spotlight back to cardiorespiratory fitness (measured as VO2 max) as an important health risk metric. Insights were drawn from Discovery’s unique data, including lifestyle information, clinical screening results and insurance claims data. The findings show the tangible benefits of prioritising cardiorespiratory fitness, also referred to as cardio fitness, which dramatically reduces the risk of developing—and dying from—cardiovascular diseases, certain cancers and diabetes, among other conditions. Linked to these insights, Discovery Vitality announced the launch of two exciting updates to the programme aimed at enhancing the health outcomes of its members. They are a new rewards points metric based on cardio fitness level, called Vitality Cardio Fitness Levels, and a first-of-its-kind exercise platform called Vitality Fitness. The new platform brings…

01 UNDER THE LID While much remains a mystery, we do have some insight into how hallucinogenic drugs act on the brain. “Psychedelics stimulate the serotonin 2A receptor (5-HT2A),” says Tiago Reis Marques, a psychiatrist and CEO of biopharmaceutical company Pasithea. “Brain imaging studies show that these drugs increase measures of connectivity between different parts of the brain and also increase entropy, a measure of ‘disorganised activity’ in the brain.” This shake-up induces an altered state of consciousness. 02 PICK UP THE TAB “For most drugs, the more you take, the bigger the effect. But the difference between a small or large dose of a psychedelic can be huge,” explains Adam Winstock, a consultant psychiatrist and addiction medicine specialist. There’s no scientific definition of a “microdose”. But, Winstock notes that it’s usually…

01 CAMP MASTER GRAPHIC T-SHIRT & CAMP MASTER SHORTS Discover Camp Master’s range of graphic t-shirts made from 100% cotton. Best part? Sizes are available from S-5XL in a variety of colours and prints. Then head up your outdoor adventure with a pair of Camp Master shorts. Choose from a variety of leg length options, colour and waistband preferences. They are all 100% cotton canvas based for hard-wearing outdoor activities, come in sizes 32-44 waist and are available in navy, stone, charcoal and olive colours. 02/CAMP MASTER SAVANNAH DIRECTOR CHAIR Stay cool and comfortable while you relax outdoors with the Savannah Director Camping Chair. With its classic design, built-in cooler, durable construction, comfortable seating and convenient features, this chair provides the ultimate solution for all your outdoor adventures. 03/CAMP MASTER…

IMAGINE A MOISTURISER that works with your genetics to reduce cancer risk. Or a serum that communicates with your skin cells to keep collagen pumping. That may sound very Blade Runner, but the next wave of products that will revolutionise your grooming routine is either hitting shelves now or really close. “We are moving towards changing how we age by reversing what happens to our cells,” says Dr. Julie Russak, a New York–based dermatologist. We looked to the home of Hollywood, high-tech skincare developments and anti-ageing pundits, consulting experts from the United States. We asked them about the four game-changers in grooming—and what it all means for the future of your face. 1 EXOSOMES HOW THEY WORK These nanoparticles allow skin cells to communicate with one another. “They are the…

01 BLEEP IMPACT Wait for the first bleep. As soon as it comes, squat and place your hands on the ground. Jump your legs backward, finishing in a push-up position. Lower your chest to the ground, then press up explosively. Jump your feet forward and leap into the air. Touch your hands above your head, land and repeat until you hit your reps. 02 HOLD STEADY After your last rep, stand tall, gain your composure and focus on steadying your breathing and bringing down your heart rate. In this test, what you do in between the reps is just as important as the reps themselves. Keep your water close, avoid unnecessary movement and wait for the next bleep—and the next, and the next. 03 GYM CLASS HERO Rack up your rep count as…

What is strength? Traditionally, it was a quality measured in bulky biceps, eight-pack abs and your ability to haul iron—but the needle has shifted. While those metrics still matter; strength can take many different forms. From the strength to stick it through tough chapters of your life, to the mental resilience needed to stay afloat in a world that pulls no punches, it’s clear that the size of your arms is just the tip of the iceberg. And with these changing definitions, we’ve adopted an all-encompassing approach to strength here at Men’s Health. You’ll still find plenty of tips, workouts and gear to help you carve out an admirable physique, but we’ll also arm you with the tools you need to steel your mind and forge the sort of strength—mentally…

i_ 0.23 The number of years you feel you’ve aged by when you don’t get enough sleep. In an experiment led by Stockholm University, 429 participants aged 18 to 70 were only allowed to sleep for four hours a night across 30 days. The researchers reported that for each day of insufficient sleep, “subjective age” increased by 0.23 years. Meanwhile, in a parallel experiment, two nights of deprivation led to subjects feeling 4.44 years older. ii_ Brain Fuel If you’re suffering from a lack of sleep, scientists in Germany have found evidence that a single large dose of creatine can temporarily uplift cognitive abilities diminished by lack of ZZZs*. Use as a short-term alternative to caffeine if you haven’t been able to get your full eight hours’ shuteye. iii_ Sweat…

THERE’S NO DENYING that climbing is experiencing a lofty renaissance. Friend groups have switched from bar crawls to weekend ascents, you’ll spot folk at your local workout joint flexing their grip and indoor climbing gyms are booming. (According to the Climbing Business Journal, there’s been a 76% increase in the number of facilities.) But if you haven’t set foot in these new bastions of fitness or found yourself dangling—voluntarily—from a rocky crag, you might be wondering “What gives?”. And more importantly, “Are you missing out?”. “I’ve always enjoyed it,” says Justin Lawson, a registered climbing guide with the Department of Environmental Affairs and Tourism, author of Climb ZA and owner of capetownclimbing.com. “There’s the height and exposure, but there’s problem-solving, too.” In other words, it’s been a good way to stay…

129.3 The record-breaking weight in kilos pressed overhead by Nicolas Cambi during America’s Strongest Man in 2022. 93% Percentage of your heart rate max reached during a typical five-minute kettlebell snatch workout. THE MH VERDICT IT’S A DRAW! Both of these workout weights have their uses and a fitness regimen that incorporates the two will iron-clad your strength and athleticism. Ultimately, it comes down to personal preference. While most of us in the office prefer to swing a kettlebell; pumping iron in pairs will still give your sessions a big lift.…

THE STACKED LUNCH GRILLED FISH TACOS WITH CHARRED PINEAPPLE SALSA TOTAL: 20 MINS SERVES: 2 • 3 TBSP LIME JUICE• ½ SMALL RED ONION, FINELY CHOPPED• 1 JALAPEÑO, THINLY SLICED• ¼ SMALL PINEAPPLE, SLICED INTO THICK RINGS• 570G SKINLESS WHITE FISH FILLETS (SUCH AS KINGKLIP OR HAKE)• 1 TBSP OLIVE OIL• 10G CORIANDER LEAVES• 8 CORN TORTILLAS, LIGHTLY CHARRED METHOD Step 1 In a bowl, combine the lime juice, onion, jalapeño and ¼ tsp each of salt and pepper. Step 2 Cook the pineapple rings over the braai or in a cast-iron griddle pan over a medium-high heat until they’re charred and beginning to soften, about 2 to 3 mins per side. Step 3 Brush the fish with the oil and season with ¼ tsp each salt and pepper. Braai…

MH READER SURVEY RESULTS How often do you turn to a pro for your grooming needs? Weekly: 7% Every 2 weeks: 15% Monthly: 48% Never: 30% How much do you spend on grooming products each month? < R500: 43% R500 - R1000: 40% R1000 - R2000: 14% R2000+: 3% How long does your daily grooming routine take? < 5 mins: 11% 5-10 mins: 43% 15-20 mins: 29% 25-30 mins: 12% > 35 mins: 5% 1 YOUR BEARD Best Shaving Cream: Africology Shave Cream According to our survey, 82% of you are still shaving at least once a week. But that doesn’t mean you relish your razor sessions. Mixing together shea butter and coconut oil, this naturally boosted balm will give you a smooth shave and make sure your skin doesn’t feel…

Do the circuit at least three times a week, with only 30 seconds rest in between each move. If you want to make this tougher and max out your gains, you can aim for two or three circuits (we’d only recommend this for advanced athletes). Select equipment with the right weight for your strength level. 1. DEEP PUSH-UP Do 8 to 12 reps. Adopt a plank position with your hands gripping both sides of the Trojan Extreme Door Gym as pictured (A). Lower your chest, keeping your elbows close to your sides (B). See how far down you can go before pushing back up to the start. Trojan Extreme Door Gym 2. SPEED DEADLIFTS Use a barbell (total weight of 40kg) and aim for 20 reps. Start with the barbell…

01 COOLER BEANS The clue is in the name. Still, cold-brew coffee is often confused with the milky, sugar-laden confection that is iced coffee. "It’s actually coffee brewed using cold water," clarifies Hugh Duffie, co-founder of UK brand Sandows, inspired by Victorian bodybuilder Eugen Sandow. It’s a natural option for your pre-workout, as well as an ideal lunchtime pick-me-up in warmer weather. Brewing your own begins with the beans. i LIGHT The preference of those who take their Americanos black, letting you taste the coffee’s delicate notes. Light roasts also tend to be naturally sweet, disinclining you to add sugar. ii MEDIUM While coffee fans are blinded by the light, health snobs may prefer turning to the darker side: life-extending antioxidants release as coffee beans roast. A happy medium provides the best of…

FRESH BERRIES, cucumbers, mint and the gin-based liqueur Pimm’s No. 1—a Pimm’s Cup is summer in a glass. This recipe, which I developed with my coauthor, John McCarthy, is from our newest book, Every Cocktail Has a Twist. A frozen Pimm’s is powerfully refreshing and simple, because you toss everything in a blender. HOW TO MAKE IT In a blender, combine 180ml Pimm’s No. 1, 60ml simple syrup, 30ml fresh lemon juice, 4 thin cucumber slices, 4 medium strawberries (tops removed), 1 thin slice of peeled ginger and 12 mint leaves, plus 500g of ice. Blend until smooth. Divide equally among 4 tall glasses and garnish with additional cucumber slices, strawberry halves and mint. Serves 4 PIMM’S PARTY! Pimm’s is an easy 25% ABV. But a Cup can handle stronger. Add…

01 IF YOU DO ONE THING… Develope Rugged Flexibility Too much time spent browsing other people’s political opinions on Twitter (sorry, X) can fuel nostalgia for the “good ol’ days”, back when the world was calm and stable. Except that’s only wishful thinking, says performance coach and author Brad Stulberg in Master Of Change. “Things are never as static as we pretend they are,” he says. “We’re always in a cycle of order-disorder-reorder.” To actually cope with the churn, Stulberg suggests something he calls rugged flexibility. The ruggedness is about holding on to what’s essential to you, knowing what your core values are. And the flexibility comes from letting the rest go. This is an approach, he says, that will help you adapt, evolve and grow, so you’re not constantly feeling…

Celestin Ndhlovuon… MENTAL GRIT For Celestin Ndhlovu, every day is race day. He is the Vice President of Strategy, Business Planning, Marketing and Corporate Affairs at ISUZU Motors South Africa, and that means his morning alarm is like a “lights out” moment on an F1 track. “We live in a fast-paced environment,” he says. “We always have somewhere to go, something to do—and it often needs to happen right now.” But he doesn’t believe it’s his ability to be switched on 24/7 that’s been the bedrock of his success. Instead, he strives to strike a balance, to nurture a full life on and off the “track”. And while he’ll preach discipline, courage, you name it; finding that sweet spot on that swinging scale of daily demands is how he sets…

◼ MH’s Chief Ad Guy, Paul Goddard needs his grooming products to survive long weekend rides and rigorous runs. ◼ Lubabalo Mxalisa, fondly known as Lu, is a multidisciplinary creative and co-founder of the clothing brand Neimil. He has a passion for bringing ideas to life, whether in front of or behind the camera and finds running to be his preferred form of release. Lu also takes great pride in caring for his skin and beard. ◼ Mfundo Ngcobo is a travel enthusiast, photographer, content creator and skincare aficionado passionate about sharing his adventures. His journey began with blogging about his travels across South Africa and has evolved into a full-fledged career as a travel influencer. Mfundo creates engaging content—including vlogs, photography, travel guides and skincare tips—to inspire and help others…

Food has long been a preoccupation of the Men’s Health staff. Not—despite what some might think—because our own diets are spartan, but because we know that eating well is integral to a healthy, happy life. Sometimes that might mean minding your macronutrients, or ensuring you’re well fuelled for a workout or event. But it just as often means choosing meals you enjoy and that gratify on a deeper level than simply curbing hunger and ticking nutritional boxes. Eating well can also seem fraught with contradictions. But while trends come and go—the low-fat craze, celebrity chefs, influencer-endorsed supplements, Atkins, paleo, keto, airfryers, fake meat—our own approach to food hasn’t wavered all that much over the past three decades. Protein is still paramount. More fruit and veg is never a bad idea.…

Your body is far more than just your height and weight. Different combinations of limbs and torso length handle exercises in different ways. For example, say you’re a man of shorter stature. You might be better built to squat than your taller rival, but his long legs set him up to dominate the 20-second air bike intervals that may leave you gassed. If you know the advantages and disadvantages of your body type, you can unlock muscle-building potential while avoiding frustration. The study of body proportions is called anthropometry. It came to prominence in the 1880s, when French biometrics researcher Alphonse Bertillon, who worked in the Paris police records department, began cataloguing limb lengths and other data of suspects and offenders to aid identification. The goal of anthropometry is to…