Indholdsfortegnelse for May - June 2024 i Men's Fitness South Africa

STRENGTH TRAINING CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jim Smith, C.P.P.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ WEIGHT LOSS Bob Harper Fitness expert; trainer, NBC’s The Biggest Loser Chris Powell, C.S.C.S. Trainer; author; transformation specialist, ABC’s Extreme Weight Loss Frank G. Bottone Jr., Ph.D., R.D. Author, The Diet Denominator: Fill Your Tank for Less FINANCE Roy Cohen Career counselor; author, The Wall Street Professional’s Survival Guide; careercoachny.com Chris Bart, Ph.D. Business consultant; author, A Tale of Two Employees DERMATOLOGY Tina West, M.D. Board-certified dermatologist; founder of the West Institute, westskinlaser.com Annet King, Director of global education, the International Dermal Institute and Dermalogica PHYSICAL THERAPY Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy FOOD Danny Boome Celebrity chef, currently…

■ Asian mushrooms have been picked and eaten fresh, or dried and powdered for thousands of years for use in traditional Chinese medicine. Now a new study is adding to their mystique—and their street cred. Eating one 114g serving of dried, reconstituted shiitake mushrooms a day for four weeks can boost your immune system by measurably increasing killer T cells and antibody levels—both competent assassins for the immune system, the University of Florida, USA, reports. Pick up dried shiitakes at a natural market and add them while cooking vegetable soup, or soak them for up to eight hours, rinse, and enjoy them with your favourite proteins and veggies. Maple syrup finally does something right ■ Your favourite pancake topper may be good for more than just, well, topping pancakes. It…

Think about this: “Methods are many; principles are few. Methods always change, but principles never do”. It’s a Ralph Waldo Emerson quote often used by trainers to describe why one workout can be as effective as another even if the two are wildly different. If you’ve been struggling to find the “best” workout program, you’d do well to heed this advice—after all, Emerson was ripped. (No, we can’t verify this, but go with it, OK?) Because there’s no such thing as a perfect program, it’s a mistake to scour the planet for the next 5/3/1, StrongLifts, Starting Strength, or other trendy workout plan when simply learning what makes workout effective can set you up for a lifetime of gains. It’s time you learned what’s been holding you back and discovered…

From spicy salsas and moles in Mexico to jerk chicken in the Caribbean to curries in India, there’s a reason people in the hottest climates are also drawn to fiery foods: When that heat crosses your lips, it raises your body temperature and makes you sweat; improving circulation and helping you cope better with the weather around you. The same is true with cocktails. A spicy drink is actually more refreshing when sipped slowly on a hot afternoon. Plus, by swapping in low-calorie peppers to replace fruit or mixers, you also cut the calories in your drink significantly. All that, and they taste great with every type of liquor—it’s definitely time to get lit! MORE WAYS TO TURN YOUR DRINKS INTO HOT STUFF Jalapeño Basil Gin and Tonic 1 jalapeño,…

■ Taking supplements is a smart way to fill the nutritional gap, but you always need to ensure that you follow a healthy diet. Since these five may not be on your radar yet, here’s all the info you need to make them part of your new menu. Burn fat with green tea Besides its powerful antioxidants, cancer-fighting properties, and memory-enhancing powers, green tea’s active ingredient catechin also boosts metabolism to help burn fat. Plus, new research shows that the caffeine in green tea improves performance in the gym by reducing feelings of fatigue and increasing adrenaline levels. THE BEST WAY TO DRINK IT: Make a pitcher of iced green tea to keep in your fridge so it’s available when you otherwise might opt for soda or juice; when out,…

“You seem tense”, my iPhone texts me, and suggests I take a brief meditation break. Is it reading my mind? No, it’s just a message from the five centimetre long gravy orb attached to the waistband of my jeans, called Spire, which monitors my respiratory rhythms and alerts me whenever it senses a period of rapid, shallow breaths. Spire was invented by Neema Moraveji, Ph.D., a computer scientist who directs Stanford University’s Calming Technology Lab, where his team has studied prototypes like Mail0, touted as “the world’s first calming e-mail client,” as well as Morphine Drip, an app for injured athletes stressed out because they can’t play”. We’re also trying to bring natural elements into sterile work environments,” says Moraveji”. This includes outfitting desks with real grass”. These are just…

Hi Tim, it’s a pleasure to have you speak to us. You’ve grown so much in your career and inspired so many people to follow in your footsteps. What initially drew you to the world of real estate investing? Back in 1983, I saw a late-night real estate infomercial featuring Carlton Sheets with a program called No Down Payment. I bought that program and knew being a real estate investor was my career path. Can you walk us through your journey, the challenges you faced, and the strategies you adopted to achieve your first million in real estate? When I started my real estate investing career, I only had $368 in my bank account. I found a mentor who challenged me by saying if I would agree to buy…

■ Your favorite beverage is good for a lot more than quenching your thirst on a summer day and giving you the confidence to approach beautiful women. In fact, it’s perhaps the most underrated cooking ingredient in your kitchen. Beer can replace some or all of the liquid—water, stock, or wine—in practically any recipe, adding its own unique flavor without adding many calories and boosting your antioxidant intake. So while you’re drinking suds anyway, save some for the recipes that follow, all of which have significant health benefits and will change your opinion of beer as a mere empty-calorie indulgence food. Truth be told, you can have your drink and eat it, too. Brought to you by Pork Salad with Mustard-Beer Dressing MAKES: 4 SERVINGS INGREDIENTS FOR THE DRESSING: 3…

ANYTIME Lion’s Head CAPE TOWN For a breath taking view of the Mother City, take a hike up the Lion’s Head hiking trail in Cape Town. The hike is not too intense and is suitable for the whole family. Although somewhat steep at times, chains and ladders are available to assist you as you hike up the steep section of rocky faces. The peak forms part of a dramatic backdrop to the city of Cape Town and is part of the Table Mountain National Park hikingcapetown.co.za Looking for a show stopping view? Take in the breathtaking view of the Mother City in all of its glory from the top of Lions Head. ANYTIME Big Rush DURBAN ■ Durban is home to the Big Rush Big Swing, which has the honour…

■ A stimulating hobby can keep your brain firing on all cylinders well into your late decades, a new Mayo Clinic study has discovered. The four-year research project, which involved 256 elderly subjects who showed no signs of dementia, found that those who regularly engaged in hobbies like painting, sculpting, playing board games, woodworking, knitting, and computer gaming showed a significantly lower risk than normal for developing mild cognitive impairment, or MCI. Not surprisingly, participants who began pursuing their hobbies around midlife had better results than those who started later; in fact, the earlier you start, the better, says study head Rosebud O. Roberts: “These activities are important to maintaining brain health, so find an activity that works with your schedule, and continue it throughout your life”. Garlic fights brain…

Everybody loves a quick fix, but playing the long game is the real key to making lasting changes. One recent study from the American Journal of Public Health showed that when people use strategies like setting goals and making minor adjustments to a routine—rather than attempting overly ambitious life changes—physical activity levels soared. Sneaking a few new behaviours into each day can add up to a whole new you. 6:30 a.m. Wake up with a stretch ■ Flexibility work first thing in the morning helps limber up muscles tightened up from the day before and increases blood flow. But don’t jump right into the static stretches—dynamic moves ease you into the stretch and gets blood flowing. Try the Lunge Twist This will activate your core and legs. 1) Step forward…

MAGNIFICENT MOUNTAIN VIEWS Drakensburg Mountain Retreat, FS Situated high on a ridge overlooking the Drakensberg and the Maluti Mountains, many have said that the views are unsurpassed. Affordable country style accommodation is available, with spectacular views, vast spaces, wild winds and superb walks. This is the perfect place to experience the beauty and magnificence of the Drakensberg. nps.gov/grte ROCKY SHORES MEET FYNBOS Tsitsikamma National Park, EC Tsitsikamma is a Khoi word meaning “place of abundant or sparkling water”. The Tsitsikamma National Park is a multi-dimensional destination with dramatic coastal scenery, reefs, rivers, lush forest and delicate Fynbos. A hiking and water sports paradise, this region forms the top section of the magnificent Garden Route National Park. nature-reserve.co.za/tsitsikamma-coastal-national-park.html…

GET FASTER, STRONGER, AND USE 150% MORE ENERGY DOING SAND DRILLS. ■ Whether you’re looking to change up your regular running routine or just sneak a workout in during your December holiday, running on sand can strengthen your feet and ankles, not to mention increase overall aerobic conditioning. You expend at least 150% more energy and burn more calories running on sand than on hard surfaces—and it actually makes you faster”. Your body has to work harder to get over it,” says R. Amadeus Mason, M.D., assistant professor of orthopaedic surgery at Emory Health-care and a physician for Georgia Tech’s track and field team”. It adds resistance and fires muscles you’re unaccustomed to using. Think of it like putting weights around your ankles, or running with a parachute on”. But…

■ Last year on his blog, Jay Z announced that he and Beyoncé were going on a 22-day vegan-only diet, writing, “Psychologists have said it takes 21 days to make or break a habit. On the 22nd day, you’ve found the way.” Nice rhyme—but not necessarily true. In fact, much of what we think we know about habits can be downright counterproductive. It can take months, even years, to build healthy habits, whether you want to quit smoking, start eating better, or just go to the gym more regularly. Here, the best ways to create good habits that will last a lifetime. 1. Give yourself at least 66 days to make a habit stick That’s right, it can actually take two months or more to create a solid habit, according…

Countless new gadgets advertise the ability to monitor your stress. Some log heart rate; others record C electrical impulses. Granted, the only 100% bombproof method would be collecting saliva and blood samples to chart your stress hormones. Even so, wearables do a really good job. For one week, I wore a Spire monitor (R2 000, spire.io), which tracks respiratory rhythms. Here are three things I learned. 1) Stress Monitors Are Really Great at Measuring Calm Spire parses moods into four categories—calm, tense, activity, and focus—and knows how long you’re in each realm. It’s most valuable teaching you what makes you calm. I discovered that my longest stress-free “calm” periods occurred when I cooked for my family or read to my 5-year-old son before bedtime. I plan to do more of…

I’m thinking of getting into longboarding—it seems a little less intense than skateboarding but still a cool way to get around. What should I look for in a good longboard? CHRISL., NEW HAVEN, CT ■ ”You’re going to want something you’re comfortable standing on,” says Rob Reinoso, Team Manager at Longboard Loft in New York City. “If you have size-12 feet, you don’t want to grab a smaller board. It’s going to feel awkward.” But more important than anything, perhaps, are the wheels you put on your board. “For wheels, I recommend anywhere from a 78a to an 82a,” says Reinoso, referring to the numbers that denote a wheel’s -hardness—the higher the number, the harder the wheel. “If you’re on rough pavement, 78a or 82a will give you enough acceleration…

■ Want to burn more calories? No need to get stuck on one particular exercise or train for twice as long—just don’t sit down. Simply keeping your body moving during a workout, especially between sets, raises your metabolism and promotes fat loss better than any gimmick. Follow this program for four weeks and you’ll get the results you’ve been restless for. How it works ■ These routines use circuits—exercises done back to back without rest—to train the whole body, making the most of every second you spend in the gym. The key is to vary the intensity, mixing hard moves with easier ones so you burn the most calories without burning yourself out. (After all, a workout is no good if you can’t finish it.) So between sets of squats…

Summer Fashion Staples When it comes to summer fashion staples, there are a few key items that every man should have in his wardrobe. First and foremost, a pair of lightweight and breathable shorts is essential. Opt for materials like linen or cotton to keep you cool throughout the day. Pair them with a classic polo shirt or a lightweight button-down for a casual and comfortable look. Another must-have item for summer is a collection of stylish and versatile t-shirts. Look for t-shirts in fun and vibrant colors that can be easily mixed and matched with your shorts or jeans. Don’t shy away from trying different patterns or graphic prints to add some personality to your outfits. A well-fitted t-shirt can instantly elevate your look and make you feel confident.…

NO. 1 You’re cooking it to death ■ A recent Wakefield Research survey found that 76% of Americans cook broccoli for way too long—10 minutes or more—and 13% think high heat will actually activate its healthy enzymes. In fact, it’s just the opposite: Long, hot blasts of heat degrade essential nutrients and deplete the valuable phytonutrient glucoraphanin, which protects against oxidation and cellular stress. To max broccoli’s benefits, follow these cooking steps: Cut florets into small pieces and slice stems thinly to rupture cell walls, allowing the enzyme myrosinase, a precursor to glucoraphanin, to form. Squeeze a little lemon juice over chopped broccoli to help activate even more myrosinase. Let broccoli sit for 5 minutes for maximum enzyme creation. Steam the broccoli for up to 5 minutes on stove or…

Seven years ago, Andrew Brill was more or less your average American guy. He had a job he didn’t love, but it paid the bills and supported his family. The New York native grew up loving sports and even once dreamed of making a living in that world. But, like many boys who grow up to become men, it just didn’t happen. In college, Brill majored in business, but by the time he graduated he still had no idea what he wanted to do with his life”. As a kid, you think 20 is really old, and that you have time to think about what you’re going to do,” he says, looking back.” What you don’t realise is that it goes really fast and you have to figure things out…

FEW THINGS CAN TOP THE SIMPLICITY of setting off into the African bush with whatever you can carry on your back. But there is one thing that has a slight edge: immersing yourself in that same grand and beautiful setting along with a six-pack of your favourite beer and enough wood for a solid three-hour campfire. And for that, you’ll need a great place to pitch your tent. From the Drakensburg mountain side, to the open plains of the Kruger National Park, there are countless places to sit back, relax and enjoy a leisurely braai with friends and family. Turn the page for our top 10 base camps.…

A SHIMMERING COLLECTION Nike 2016-2017 Elite Pack Football Boots Collection ■ The new Nike 2016-2017 Elite Pack introduces stunning silver designs for all of four Nike’s silos. The Pure Platinum Nike Hypervenom 2016-2017 soccer cleats boast a spectacular sole plate design to stand out on the pitch, while the Nike Mercurial 2016-2017 Elite Pack cleat fades from light grey in the forefoot area to dark grey in the rear area. A shimmering collection for the first crucial phase of the season. THE PERFECT TR AVEL TOOL 1) Leatherman Tread ■ The Leatherman Tread bracelet—also available as a watch strap—is intentionally cover t. Designed by a Leatherman president after being denied entry to Disneyland with his plier-tool combo, this may be the only tool that can make it through airport security.…

GREAT INVESTORS DO THE OPPOSITE OF WHAT THEIR EMOTIONS URGE THEM TO DO. IF ERIC GREITENS WERE your commanding officer, you’d have to listen to him—the military is tough like that. Of course, he’s not your CO, but you should listen to him anyhow because he’s a worthy superior in every way. A former Navy SEAL and commander of an al Qaeda–targeting cell, he’s a also a boxing champion, a taekwondo second dan, and a sub-3-hour marathoner who bench-presses 130 kilogrammes. That’s not all. Greitens is also a Rhodes scholar who got a full academic scholarship to Duke. And, most obnoxiously, he’s not obnoxious, either. In fact, when he returned from Iraq with a Purple Heart, he used his combat pay to found a charity, The Mission Continues, which helps…

Do a body check ■ Got cold or sweaty palms, tense or twitching muscles, diarrhea, nausea, or dizziness? Is your heart pounding? Are you breathing rapidly? Clenching your jaw? The body releases adrenaline and cortisol when stressed, raising heart rate and BP—so any physical symptom can be a sign. Do a head check ■ Suddenly unable to concentrate? Dwelling on negative thoughts or nagging worries? Irritable, or freaking out over small mistakes? Beating yourself up, or feeling overwhelmed? Anxious for a cigarette or a drink? Yup, that’s probably stress. …and what to do if you are Take physical action ■ Anything that relaxes you quickly is probably a stress beater. So take a few deep breaths—better yet, do a breathing exercise (see mensfitness.com/breathe to learn how); listen to a guided…

■ It’s refreshing to see a simple workout. These days most trainers go the trendy route, with routines that are more “YouTube blooper reel” than “proven muscle builder.” Kevin Hart’s trainer, Ron “Boss” Everline (just-train.com), on the other hand, is defiantly old-school. His routine has no Bosu ball squats, no Olympic lifts, no fancy machines—it’s nothing dangerous and nothing you can’t do at home. But it’ll build you an incredible upper body, as Hart’s physique in Central Intelligence proves. And it takes just 30 minutes per workout. 1A BENCH PRESS Sets: 3 Reps: 10, 8, 6 Rest: 0 sec. Lie back on a bench and grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar…