Indholdsfortegnelse for November - December 2021 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…

Can cutting calories really extend your life? Yes, say a bunch of very old, very hangry monkeys. For years, scientists at the American University of Wisconsin-Madison and the National Institute on Aging ran duelling calorie-deprivation tests on primates, which live to an average age of 25, to see if less food equals longer life. They agreed that cutting calories by 30% improved the monkeys’ health (by cutting cancer and heart-disease risk), but on living longer, they didn’t see eye to eye. ▪ But not long ago, they came to their senses, pooled their data, and finally announced this: Yes, eating less upped the monkeys’ lifespan about 15%, but only if: 1) their calories were restricted starting at an older age (post-teens was best), and 2) they ate whole, non-processed foods.…

1. YOUR HAIRLINE (if you want an early cancer warning): Dramatic hair loss at an early age can be a sign of prostate cancer. A study of more than 400 men found that those who scored high on a “hair-loss scale” were up to four times more likely to have a malignant tumour when they came in for a prostate biopsy. (U. of Toronto) 2. YOUR BOOZE (if you’re feeling famished): Alcohol tricks your brain into thinking you’re starving. Researchers monitored the brain activity of drunk mice (some rodents have all the luck) and found that the hooch excited neurons called AGRP, which sound off when your body goes into starvation, leading the mice to gorge. (U. College London) 3. WHAT YOU FEED YOUR GUT (if you want to protect your ticker): Patients…

■ When’s the last time you got to name a 40kg kettlebell after your boss and hurl it into a concrete wall? Or crash a 20kg plate into the ground chanting, “Cut me off? I’ll cut you off!” Then you can see the beauty of a med ball workout. Even the ancient Greeks knew the benefits of banging around a weighted leather training ball — not just for safely working virtually every muscle in the body and building power but also for the sheer joy of getting out occasional anger or frustration at the gym without worrying about decapitating any shirtless meatheads taking selfies. 1 SQUAT PUSH THROW Sets: 5–6 Reps: 3–5 Stand with feet shoulder-width apart and hold the ball at chest level, with your elbows under-neath it. Squat…

Halloumi salad SERVES 2 INGREDIENTS 1 (220g) package halloumi cheese1 peach, halved, pit removed1 red bell pepper, quartered4 cups salad greens1 cup canned lentils ⅓ cup chopped basil2 tbsp chopped walnuts1 tbsp capers, drained1 tbsp olive oil1 tbsp fresh lemon juice1 tsp honey1 garlic clove, minced¼ tsp black pepper INSTRUCTIONS 1) Bring a charcoal grill or a gas grill to medium-high heat.2) Upend halloumi onto one of its long sides, and slice leng thwise into 2 big slabs. Cut each slab along its width so you have 4 square pieces of cheese. Brush both sides with oil and peach and pepper pieces with oil.3) Place cheese, peaches, and pepper on a greased grill grate. Cook until grill marks appear, about 2 minutes per side.4) Spread greens, lentils, basil, walnuts, and…

■ If the cocktail you’re making contains citrus, fruit juice, or dairy, it should always be made in a shaker. Pour the ingredients over as much ice as you can pack in the cup and shake until the outside of the shaker becomes frosty. Then strain and serve. ■ For all other cocktails, the ideal prep is stirring, not shaking. You want minimal dilution of spirits! But don’t just dunk a spoon in the glass and swirl it around. Stir rapidly and silently, keeping the ice from jumping around and adding air to your drink. Use a long-handled bar spoon and move it quickly around the glass exterior, hugging the outside edges. The motion should come from your fingers and wrist, not your forearm. ■ Most bartenders rack up at…

Down a sixer, put on a dusty cowboy hat, and climb onto a pissed-off bucking bull. • You’d be surprised to know how many simpletons believe that’s all it takes to become a bull rider.• “It’s a misconception that our sport is just a bunch of crazy beer swillers who roll up to the arena and strap themselves to a bull”, says Sean Gleason, Chief Executive Officer of Professional Bull Riders (PBR). “There is more athleticism required in an eight-second bull ride than in most other sports. The bull moves so fast and riders need to counteract those moves while holding on to a rope with one hand.” • To last a full eight seconds — how long a rider must last on a bull to be scored — the…

Your mom’s antiquated spring-loaded home scale isn’t the most accurate or best way to measure progress. If you like the way your body looks, but the scale flashes a higher number than expected, it can seriously mess with your head. That said, mining the trove of meaningful data provided by high-tech smart scales — body mass index (BMI), bone mass, body fat, etc — is worth its weight in muscle. • A smart scale also sends a harmless electric current through fat, muscle, bone, and water to measure your body’s percentages of each. • Let’s now weigh our smart-scale options. 1) Fitbit Aria R1 989, takealot.com MEASURES: BMI, weight and lean mass, and body-fat percentage over time PERFECT FOR: Fitbit users SELLING POINTS: Supports up to 160kgs. DRAWBACKS: Works only…

25 MARCH Merrell Autumn Trail Run ROODEPOORT, GP ■ Pick your pace from 6, 12 and 20kms and enjoy a proper trail run that winds through lush gardens, hills and ridges. A real pleasure for all skill levels. entrytickets.net 14 APRIL Leapfrog Half Marathon GORDON’S BAY, WC ■ Definitely one of the most scenic runs on offer. The 21km quintessential half marathon is set on a flat route that takes you through the main beach on to Strand. entryninja.com 21 APRIL Bruintjieshoogte Ultra Marathon SOMERSET EAST, EC ■ The first time the Bruintjieshoogte Ultra Marathon will be an out-and-back route starting in Somerset East to the top of the Bruintjieshoogte Pass and back. whereinpe.co.za 22 APRIL Birchwood Cross the Line Half Marathon BOKSBURG, GP ■ Lace up your running shoes…

HOW IT WORKS Popularised in the 1970s by US weight-lifting coach Carl Miller, clusters — also known as interset rest periods — break sets of strenuous, strength-spiking lifts into shorter, more manageable bouts. For example, instead of doing five sets of five reps using your five-rep max, you’d split the workout into four “clusters” of two reps, with brief rests in between. Ultimately, you’ll do more work, but it’ll seem easier because your body will have time to “catch its breath” between clusters. If you’ve spent time trying to pack on muscle but are looking to swap for something that’ll help you burn fat before it’s time to strut shirtless on the sand, consider working clusters into your routine for three to four weeks. DIRECTIONS For cluster sets, stick to…

DAY 3 60 min 1A) TRX SQUAT Sets: 3 Reps: 10 Rest: 0 sec Grasp the handles of a suspension trainer at chest level. Lower your hips down and back. Drive through your heels as you extend your hips and stand upright. Squeeze your glutes at the top. 1B) TRX HAMSTRING ROLL IN Sets: 3 Reps: 10 Rest: 30 sec Lengthen both handles to about or just below knee height. Lie on your back and place each heel of your feet in the foot cradles with legs straight. Bridge your hips up so your body forms a straight line, then bend your knees, curling your heels toward your butt. The closer you place your hands to your sides, the more support you’ll get. MODIFIED CLUSTER SET 1 2) BARBELL FRONT…

■ Jason George is on the treadmill in the fitness room of his LA home, a space with a 79-inch TV, a sofa, and exercise equipment, including an elliptical, the aforementioned treadmill, and a much-used Weider Crossbow. The seven-season Grey’s Anatomy star is running at a brisk pace but not struggling to remain conversational as he describes his training preferences. “When I run the streets, it’s always headphones in my ears, going hard, but when I’m in here, I binge-watch TV or movies”, says George. “It’s amazing how long you can stay active when you’re watching Captain America kicking the crap out of somebody.” Throughout his 20-year career, the Emmy-nominated actor has always been comfortable with his body. George, now 46, even appeared “buck naked” in front of 200 people…

■ 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…

▪ To stay close with your significant other, share upbeat, positive stories or encouragements about the day’s events at bedtime, not carping, criticisms, or complaints. • A study at Oregon’s Gonzaga University, USA, onpost-9/11 military couples’ emotional lives found that bed talk about both big and small positive moments caused the couples to feel closer to and more supported by their partners; negative conversation had the opposite effect. • When you share happy info and your partner is happy for you (and vice versa), it benefits both of you, says study author Sarah Arpin. • In short, save your downer news for daylight hours; and be sure to throw an “Attaboy!” her way when she reveals something even remotely cool that happened.…

Guys often forget to include a power component in their training programs. Power, for those who flunked physics, is the ability to express force over time — or, for our purposes, the ability to complete a weighted movement rapidly (and, occasionally, angrily). That’s where medicine ball training comes in. Tossing a med ball in different directions trains your body to generate power without applying the brakes. You don’t have to slow down at the end of the range of motion like you do when using weights — you can just let the ball fly. On top of that, it’s easy to learn and helps improve explosiveness immediately. The result: a body that performs and a lean sixpack inside of a month. Also, research from Evolution and Human Behavior found that…

I had a bunch of parties over the festive season — now I’m stuck with a ton of half-empty liquor bottles. How long does booze last?TOM B. CAPE TOWN ■ Most people say liquor doesn’t have a shelf life, but that’s not totally true. Yes — many typical spirits are shelf stable until the end of time. So that dusty bottle of scotch you break out only for the holidays will be fine until your son is of age. Just make sure the seal is sound. I like to swap out original corks for artificial corks so less evaporates over time. However, spirits that have a lower alcohol by volume (ABV) can’t just sit out on a shelf — they need to be refrigerated. For anything less than 25% ABV…

Shrimp and Sausage–stuffed Zucchini SERVES 3 INGREDIENTS 3 zucchinis1 egg• 340g sausage• 340g shrimp, roughly chopped Kosher salt and freshly ground black pepper Olive oil DIRECTIONS 1) Cut the zucchini in half leng thwise, scooping out the seeds to form a boat. Transfer the zucchini boats to a foil-lined sheet, then season with kosher salt, pepper, and olive oil. Roast in a preheated 180°C oven for 10 minutes.2) Meanwhile, combine one egg, sausage, and shrimp. Remove the roasted boats and stuff with the sausage-shrimp mixture. Return to the oven for 15 minutes or until the stuffing reaches an internal temperature of 70°C. Top with salsa and fresh cilantro. PER SERVING Calories 598, Protein 52g, Carbs 8g, Fat 39g…

Whether you’re looking to score big in the PBR or dominate a mechanical bull, training-wise, your best bet is to place more emphasis on exercise variety and volume than hypertrophy-based bodybuilding-style training routines, advises nine-time bull-riding champ Ty Murray. “I see guys in the gym doing curls for the girls, and that’s not going to help you in this sport. It’s important not to bulk up and shorten your muscles”, he says. As you bull through Marchi’s sample total-body routine, employ strict form during each repetition, but limit rest periods between sets and exercises to boost cardiovascular and muscle endurance.…

“You set a goal, visualise it and then do everything possible to take steps towards that goal…” ■ Biogen Ambassador, Pasella presenter and a former Miss South Africa finalist, Mishka Patel has achieved incredible success at a very young age through persistent hard work and a positive and winning attitude. Read on as she describes just how your mindset and determination towards your goals are what will set you apart. MF: Having achieved many of your goals at a young age, you clearly have goal setting down! Give us some insight on how you go about achieving your goals? I’ll give you the short and sweet of it, but it’s also the truth: You set a goal. You visualise your goal. And you do everything possible to take steps towards…

1) Boss Bottled, Man of Today 100ml, R1 235 RED SQUARE Feel confident and contemporary when using this timeless classic by Hugo Boss. With its vibrant fresh and sensuous notes the fragrance exudes distinction, sophistication and pure joie de vivre. 2) Boss, The Scent 100ml, R1 660 RED SQUARE Confident and alluring are the best words to describe how this scent makes you feel. Its top note is an intriguing ginger while the heart note is made up of Maninka fruit which is renowned for its aphrodisiac properties. 3) Gucci by Gucci Pour Homme 90 ml, R1 335 RED SQUARE Feel masculine with this contemporary musk scent. Its top note is made up of bergamot, cypress and violet. Right in its centre, jasmine and tobacco leaf make up the heart…

RUN TO THE HILLS Your training should include every aspect of hill running — lots of uphill intervals, long downhills, downhills into uphills, and whatever combination you can think of as you go”, says running coach Terrence Mahon. “Run on undulating terrain three to four times per week to prepare your legs for the road to Boston.” ACE YOUR PACE “Boston is not a course where even pacing should be your goal”, Mahon says. With its constantly rolling terrain, “you want to be a little quicker on the down-hills so that you can be a little slower on the uphills and not panic about losing your overall pace”. The more a runner can appropriately gauge his physical and aerobic efforts on hills, the better he will do at pacing it…

DAY 1 60 min 1A) TRX W PULL Sets: 3 Reps: 10 Rest: 0 sec Set up the suspension trainer so that the handles are at about waist height. Using an overhand grip, beginning with the arms at a 90-degree angle to the body, pull the handles up toward the shoulders while moving the arms into a W shape, then slowly return to the start position. 1B) TRX ROW PULL Sets: 3 Reps: 10 Rest: 30 sec Lengthen the straps and hold the handles. Lean back with arms extended so that your body is supported by the trainer and only your feet are on the floor. Brace your core and hold your body in a straight line. With palms facing your feet, row your body up. MODIFIED CLUSTER SET 1…

Hands up if any of the following describes how you feel or look lately: Your energy and vitality have been drooping; you’ve seen an unexplained increase in body fat (“What’s that inner tube doing under my shirt?”); you’ve lost muscle mass and/or strength; you have less endurance than usual; the best way to describe your libido would be “nap time at a nursing home”. ■ If you raised your hand at least twice, you may have a deficiency in human growth hormone. Nicknamed the “wonder hormone”, human growth hormone — also called GH or HGH — is a peptide hormone that’s produced in the pituitary gland at the base of the brain and plays a crucial role in everything from body height, brain function, and skin health to bone density,…

A cursory glance at the photos of Jay Maryniak, A Mike Vazquez, Scott Mathison, and Andy Speer demonstrate something obvious — all four guys possess the self-motivation to train hard and live fit. Yet what the photos don’t tell us is that, beyond outward appearances, the backgrounds of these men differ vastly: One is a capable breakdancer; another has overcome substance abuse. There’s an aspiring actor, and one of the most in-demand personal trainers in New York City, USA. • So it’s fitting that the quartet found themselves aligned on Team Performix (performixdriven.com). • First recognised as an innovative supp company that created Terra Intelligent Dosing technology — which ensures that athletes receive consistent supplementation throughout the day and never experience an energy crash — the Performix brand has expanded…

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.…

■ 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…

RESEARCH SHOWS that the levels of bacteria on most gym equipment could put a gas station bathroom to shame. One recent study found treadmills to be 74 times filthier than a water fountain, and free weights 362 times buggier than a toilet seat — and more than 70% of those bugs were potentially dangerous to humans. Luckily, most gyms have hand-sanitiser dispensers — but not all. So keep some alcohol-free sanitiser (it won’t evaporate and dry out your skin) in your gym bag. Dettol’s easy-to-use hand sanitiser is a good choice: The rinse free, non-sticky formula makes it a great hygiene solution for on-the-go protection. Kill the bugs, then go kill your workout.…

MAKE SMARTER DECISIONS Listen to your “gut”: A study on very successful high-risk financial traders found they were so attuned to their bodies, they could guess their own heart rate and pick up anxiety signs, like racing heart and breathlessness, with amazing accuracy. (University of Cambridge) MASTER A NEW SKILL Once you learn a new skill, hammer it into your skull by reviewing it over and over, even if it feels like overkill — that will re-inforce it for the long term. But don’t try to learn another new skill without at least a few hours’ break, or you’ll end up sucking at both. (Brown University) HAVE HOTTER SEX It’s not finding your “soul mate” that will score you great sex in a relationship, it’s effort. In fact, people who…

SERVES 4 BURGER INGREDIENTS • 600g lean ground beef1 tsp chopped onion1 tsp chopped red bell pepper1 tsp chopped green bell pepper½ tsp chopped parsley Juice of ½ lemon Salt and pepper VEGGIE SIDE 6 asparagus stalks2 portobello mushrooms1 yellow squash, sliced¼ cup olive oil¼ cup balsamic vinegar Salt and pepper INSTRUCTIONS 1) Prepare half of a charcoal grill for direct high heat or turn on one side of a gas grill to high.2) Mix all burger ingredients in a bowl, then wet your hands with cold water and shape meat mix ture into 4 pat ties.3) For the vegetables, place all ingredients in a bowl and mix well.4) When grill is ready, brush grate with oil and place burgers on the grill over direct heat, cooking for 4 minutes…

What’s the deal with that colourful tape I see runners and CrossFitters wearing on their legs, arms, knees, and elbows? Does it really do something or is it a stupid fad? LEN S. JOHANNESBURG It’s Kinesio tape! And if you’re nursing an injury but continuing to train, it could be your new best friend for support. Kinesio tape, or elastic therapeutic tape, is designed to boost the body’s natural healing process while supporting and stabilising muscles and joints without restricting movement — almost like compression shorts and shirts, or even sleeves. It also alleviates pain, manipulates soft tissue to prolong the benefits of manual therapy, and facilitates lymphatic drainage by pulling on the skin (the tape stretches around 14%), which basically lifts it a microscopic amount. Best of all, it’s…

Nice going: You’ve sworn off processed and fast foods and are now a card-carrying member of the superfood fan club, stocking up on enough health-boosting, illness-thwarting edibles to make a nutritionist weep sugar-free tears of joy. ■ But even super healthy foods can have less-than-super downsides. We’re talking calories: Shovel quinoa down your craw or stuff your cheeks with walnuts and it’s your ass that’ll pay the price. ■ So go the “ration-al” route instead by sticking to these guidelines. Quinoa CALORIES: 222 per cup SUGGESTED DAILY LIMIT: ½ cup ■ Unlike true grains, quinoa has more antioxidants, more protein (including all nine essential amino acids), fewer carbs, and sufficient levels of heart-healthy monounsaturated fatty acids. But here’s the rub: Quinoa is also higher in calories than pasta or rice,…

Whether you had a one-night stand, a long-term affair, or an online fling, if you want to rescue your relationship, expect the road to redemption to be the emotional equivalent of Frodo’s trek to Mordor. But you can win back her trust if you have patience, the balls to admit you sinned, and these expert tips from Simon Marcel Badinter, host of relationships talk show The Rendezvous with Simon and Kim on iHeart Radio. 1. Own up to it (without rubbing her nose in it) “Tell your girlfriend the truth. Be 100% honest, but never give intimate, visual details, even if she asks”, says Badinter. What she’s imagining is bad enough; giving her the complete play-by-play can be poisonous. Just answer on a need-to-know basis: how many times it happened,…

Over half a century in Hollywood, Jonathan Banks has carved out a career as the quintessential bad guy. His dead-eyed stare has radiated menace on literally hundreds of TV shows and movies — everything from Wiseguy to The Waltons, Beverly Hills Cop to Horrible Bosses 2. But you probably know the four-time Emmy nominee as the invective-spewing crime scene “fixer” Mike Ehrmantraut from Breaking Bad and its prequel, Better Call Saul • A day before his 70th birthday, The US-born fan favourite agreed to break down a few hard-won life lessons — and gleefully recall that time he guest starred alongside Delta Burke on Designing Women. What actor did you want to be? Anthony Quinn. I was 16 watching him in Zorba the Greek. I thought, “Here’s this man who…

DAY 2 60 min 1A) TRX PUSH-UP Sets: 3 Reps: 10 Rest: 0 sec Get into push-up position with your feet in the TRX cradles and lower your body until your chest is an inch above the floor. Return to the start position, keeping your abs braced and your body in a straight line. 1B) TRX FLYE Sets: 3 Reps: 10 Rest: 30 sec Lengthen the straps to a point at which you would to do push-ups. Grasp the handles and get into push-up position, with hands under your shoulders. Your body should be straight and your core braced. Bring your arms out to your sides as if you were giving someone a bear hug. Lower your body until you feel a stretch in your chest and then bring your…

To find out if your HGH levels are on the up- or downswing, answer the questions below and score your answers from 1 (lowest, or “never”) to 5 (highest, or “absolutely”): 1) Do you get eight hours of sleep? 2) Do you sleep deeply (as evidenced by dreaming)? 3) Rate your energy. Do you feel dynamic? 4) Rate your mid-section — how happy are you with it? 5) Rate how easily you produce visible muscle mass. 6) Rate your strength levels from six months ago and one year ago (two separate ratings). Do you feel strong? 7) Rate your endurance in the gym six months ago and one year ago (again, two ratings). How durable are you? 8) Rate your sex drive. You should have 10 answers total. Add up…

In 2005, University of Arizona student Sean Mahoney clocked in at about 77 kilograms. “I was in peak condition”, he says. But post-graduation, real life — marriage, a new job — hit hard. “The work was stressful, so I fought that with food”, he says. Paid company lunches didn’t help, either. He even slacked off at home: “Instead of cooking healthy, my wife and I ordered out because it was easy.” Four years out of school, Mahoney had gained almost 45 kilograms. “I remember looking at the scale and thinking, ‘How did I do this to myself?’” It was time to get to work. Realising you’d gained so much weight must’ve been a rude awakening. It was — that, and going to buy new waist size above 42. What’s the…