Men's Fitness South Africa November - December 2021

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…

WEAR THESE! Nike Air Vapormax ■ After taking 2017 by storm, the VaporMax is back and even more epic! Made with a reinforced heel-cage for additional support this pair of trainers makes use of Nike’s air technology to the max. They also incorporate Flyknit technology for a comfortable fit, which makes them ideal for summer strolling and stunting. Pair them with black joggers and a black and white striped tee for a pulled-together aesthetic. R2 599, superbalist.com GET THIS! Apple Airpods ■ Remove your Apple Airpods from their charging case and wait as they automatically connect to your iPhone, Apple Watch, iPad or Mac. Get instant audio as soon as you put them in your ears and remove them to pause. Double tap to activate Siri and you’re immediately able…

On the fence about joining a gym or going it alone? Sign on the dotted line. In a new study from Iowa State University, USA, 75% of subjects who were gym members met the US guidelines for physical activity (at least 75 minutes of vigorous or 150 minutes of moderate exercise a week) compared with just 18% of non-members. Gym rats also had lower odds of being obese, a smaller waist (about 5cm less for men), a lower resting heart rate, and better heart health.…

▪ Are you getting enough quality sleep to allow your body to repair and build new muscle? Answer these questions from the American National Sleep Foundation to rate your z’s. If you can’t say yes to at least three, your health — and strength gains — may be suffering. 1 Do you use your bed for sleeping (not TV, reading, or sex) 85% of the time? 2 Do you fall asleep in 30 minutes or less? 3 Do you sleep through the night or wake up no more than once? 4 If you wake up during the night, do you go back to sleep in no more than 20 minutes?…

■ Want to put yourself through a half-assed sweat session that’s less intense and could break your neck? No? Then stay off the damn phone. In a study at Ohio’s Hiram College, USA, two groups of students worked out phoneless or while texting, talking, or listening to music on a phone. Result: Texting and phone-chatting (though not rocking out to tunes) made focusing on a workout harder — eg, non-phoners spent seven more minutes on high-intensity moves than gasbags. Texters’ and talkers’ balance was also compromised a stunning 45% and 19%, greatly raising their fall risk. (FYI, a 2016 study also found that treadmill phoning cut both running speed and heart rate, so — well, you get the gist.) Next time switch to airplane mode — you’ll block all the…

■ SQUEEZE IN A FAST GYM HIT Super short workouts aren’t a waste of time. Even a 20-minute exercise session can stimulate your immune system and strengthen your anti-inflammatory defences — that is, keep you stronger, thinner, and all-around healthier. (UCSD School of Medicine) ■ GET A BETTER HARD-ON Twenty minutes of interval weight training (7-minute warm-up; seven 1-minute, high-intensity rounds; 1-minute rests in between) can improve blood-vessel function more than a similar interval cardio session. Better blood flow equals a stronger heart, a longer life, and better, stronger erections. Yeah, that last one sold us on it, too. (University of British Columbia) ■ JUMP-START YOUR HEART Working out on any type of trampoline for 20 minutes burns the same calories as 20 minutes of running at 10km/h or biking…