Men's Fitness South Africa May-June 2023

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…

GET THIS! GoPro Hero6 ■ Capture every moment with the new GoPro HERO6! Its adventure-ready exterior is resistant to the elements and waterproof to 80cm without a housing. Those with a penchant for diving can go deeper still with the separately available Super Suit housing. Other accessories such as handlebar mounts, selfie sticks, and suction cups, for creative placement of the HERO6 Black are available separately. R8 289, takealot.com SPRAY THIS! Boss Bottled by Hugo Boss ■ Released in 1998, this epic scent has become somewhat of a staple for many men across the world. Get heads turning everywhere you go by making sure you’ve added this classic perfume to your daily grooming regime. R1 755, woolworths.co.za WEAR THIS! Lundun Metal Shades ■ Designed with UV400 lenses to keep you…

1 Number of avocados to eat daily to improve your cholesterol. 500 Varieties of this berry — yes, it’s technically a berry — that are grown worldwide. 0 Amount of cholesterol and sodium in one serving of avocado. How much of an avocado’s peel, flesh, pip, and leaves impart health benefits, according to recent studies. The rise in avocado prices since 2016, due to weather, deforestation, even extortion by drug cartels. How much of an avocado’s calories come from heart-healthy fats. Walking & running Pressure waves caused by each stride can increase the supply of blood to the brain. Lifting heavy Pumping extra iron can help grow new neurons and synapses, to create more (and better-working!) grey matter. It may also improve long-term memory. Running & lifting The combo can…

EXTRA WEIGHT GAIN Sucralose, a popular artificial sweetener used in soda, was found to promote fat production and inflammation after being consumed for less than two weeks. SMALLER BRAIN VOLUME Diet soda drinkers have a smaller hippocampus — the area in the brain that processes learning and memory — a study on 4000 subjects found. HIGHER RISK OF STROKE AND DEMENTIA The same study also found that people who drank at least one diet soft drink a day had three times the risk of experiencing strokes and dementia. Life in the “fast” lane To fast… Male subjects who worked out on an empty stomach had more energy and burned more fat — each related to a specific gene — than subjects who exercised on a full stomach. …or not to…

BOOKEND FLIGHTS WITH EXERCISE This is especially important when you change time zones, as exercise helps combat jet lag and travel stress and reset hormone imbalances that occur during long flights. Time your preflight workout so it finishes up close to when you plan to leave for the airport. Once you arrive, make working out a priority as soon as you’ve unpacked and settled in. A good sweat session will replenish your energy levels and reset your circadian rhythm. B.Y.O.P. Aeroplane food — if it’s served at all — rarely earns rave reviews, so plan to eat a filling yet nutritious meal before take-off and be sure to pack a shaker cup and protein powder, like Performix’s on-the-go Iridium Native Iso Wheyi+ packets, which you can get in six-count boxes.…

Midsection mishaps Are you making one or more of these common core-training mistakes? If so, here’s how to stop it. ■ Fixating on Trunk Flexion To get a well-balanced midsection, “it’s important to address the core from the shoulders down to the waist in multiple planes, not just trying to ‘target’ one specific area”, according to Khan. ■ Not Focusing on Breathing “It’s important to always be contracting the belly button into the spine”, says Khan. “On the power phase of an exercise, exhale out, then inhale on the negative. For example, on overhead barbell situps, you should have a deep exhale as you press up, then an inhale as you come back down.” ■ Fearing Added Resistance The myth that weighted abs and core exercises will make your midsection…