Indholdsfortegnelse for November - December 2023 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…

Put your beer boep down for the count by finding your inner Ali. That’s the word from Down Under, where for 16 weeks researchers at the University of Western Sydney, Australia, put 12 overweight but fairly healthy people into two test groups: One that walked briskly four times a week for 50 minutes per session, and one that hit a heavy bag for the same amount of time, and did five boxing-related interval exercises — heavy bag, focus mitts, circular body bag, footwork drills, and skipping — in 3-minute intervals (2 minutes on, 1 minute rest). Four months later, the boxers had clearly won the bout: Their waist size was down almost seven centimetres, they’d dropped an average of 5 kilograms, and their body fat was 13% lower; even their…

■ I dunno, man. I just read on the Internet that weed poses a greater risk to midlife success than alcohol. These scientists, they followed 947 New Zealanders from when they were 0 in 1972–73 till they were 38 and kept track of how much weed they smoked, how much booze they drank, and how messed up their lives were compared to their folks at 38. They found out that pot and booze both cause downward mobility, anti-social behaviour, and relationship disorders. But they also say that “regular” weed smokers, the ones who light up four– plus times a week (I’d think more like four-plus times a day, but hey, I’m no scientist. At least, I don’t think I am…), had even worse cash problems and job prospects than alkies.…

Gray tank: RVCA Black tights: ADIDAS Orange sneakers: APL Watch: FITBIT ■ It’s the ultimate fallback for any guy who has trouble adding muscle: “I’m a hard gainer! Guys like me just can’t get big and strong — it’s not in our DNA”, they say. And sure, there are certain genetic advantages one person will always have over another — height, being able to touch his tongue to the tip of his nose, etc. But there’s no reason any guy can’t make awesome gains (even you, beanpole). The so-called hard gainer is typically a lanky guy whose long arms and legs make for poor levers to lift with; his muscle fibre composition and hormones cause gains to come more slowly than a natural athlete’s would. But this isn’t a medically…

Tell us a bit about yourself Lariza. Where did you grow up? I grew up in Glenharvie. It’s a very small mining town in Westonaria, Gauteng, where everybody pretty much knows everybody. You are a well-known model and fitness enthusiast. Tell us about how you first got into modelling, as well as fitness? I started modelling at the age of five. I did a lot of beauty pageants, but realised as I got older my real passion lies with photographic modelling. I was blessed enough to have been signed with some of the best agencies our country has to offer, and that gave me confidence. Modelling and fitness go hand-in-hand, you have to look the part. There is also no better feeling than being comfortable in your own skin. In…

NOT LONG AGO I attended a business conference in Scottsdale, Arizona — the type of corporate gathering any road warrior knows will invariably end with a motivational speech culminating in some over-the-top, life changing conclusion: “Everything you’ve been told is wrong!” “Diet and exercise don’t work!” “Micromanaging is good!” This time, however, the keynote speaker, a deeply respected professor at the Stanford Graduate School of Business named Jeffrey Pfeffer, shocked 800 of America’s top financial pros with some news that was as revolutionary as it was (refreshingly) boring: That decades of real-world research had proven that everything they knew about good management practices — that, to get the best out of employees, you need to promote from within, invest in training, reward good performance with bonus pay, and decentralise decision-making —…

The sushi secret Japanese people are some of the healthiest on the planet. They have the highest life expectancy for men (76) and women (86), and, at 3%, the lowest obesity rate. (The US sits at a flabby 32%.) They also have the lowest risk of death from all causes, along with reduced odds of dying from cardiovascular disease and stroke. So what the hell are they doing so right? Eating sushi. Or, to be more specific, eating salmon, tuna, cod, mackerel, octopus, eel, a little beef, some chicken, and a whole lot of rice, buckwheat noodles, carrots, cucumbers, mushrooms, pickles — well, basically what you’d see on the menu at your local sushi spot. Yes, according to a new study published in the journal BMJ, it’s the typical Japanese…

Instead of eating off a plate (how common!), the hot new restaurant trend is plopping everything into — wait for it — a bowl. What, not revolutionary enough for you? Well, it’s actually a pretty mind-blowing, fit-body-building idea. No longer are you forced to limit yourself to just an entrée and two sides stuck on a dreary plate, looking like they’re doing time on the same cell block. Now you can pile on just about anything your heart desires — proteins, whole grains, vegetables, sauces — to make up an exciting, balanced meal with layers of complementary tastes. Bowl meals are especially popular at American healthy fast-food joints like Sweetfin Poké, Sweetgreen, and Chopt, which are spreading across the USA. (For other hearty meals they’ve inspired, see “Dude, Where’s My…

A new study from Israel’s Tel Aviv University has discovered that adding whey protein to a sensible breakfast can help you lose serious kilograms. Researchers gave one group of subjects a breakfast of toast, light cream cheese, milk, a granola bar, an apple, and a whey-protein shake; another group got a similar breakfast, with eggs, soy, or tuna standing in for the protein powder; a third group got a low-protein, high-carb/starch meal. After 12 weeks, the group on whey protein had lost almost eight kilograms; the eggs/soy/tuna protein group was down more than six kilograms; but the carb/starch group had dropped just three kilograms. The study authors also report that the whey protein group felt fuller throughout the day, which made overeating less common. And their bodies showed significant suppression…

Backcountry essentials 1 BEST HEADLAMP Black Diamond Spot Headlamp ■ The Spot is one of the best all-around headlamps we’ve ever used. Compact and powerful, it somehow crams 200 lumens, four lighting modes, a dimming feature, and travel-friendly battery lockout into a light-weight, fully water-proof package. capeunionmart.co.za 2 BEST SLEEPING BAG Kammok Thylacine Sleeping Bag ■ Most companies want to sell you different bags for different seasons. Kammok’s 3-in-1 system is a down-filled bag rated to 30° with an optional zip-in liner that keeps you warm down to -9° and another insert that clips in when the mercury bottoms out. capeunionmart.co.za 3 BEST CUSHION Nemo Tensor Insulated Sleeping Pad 20R ■ The more space between you and the ground, the more comfortably you’ll sleep. The 3-inch-thick Nemo cushion is plush yet packs down…

It may seem like Russia’s greatest export (after Maria Sharapova and Anna Kournikova), but the Moscow Mule actually has nothing to do with the former USSR. Instead, it’s a California native, created on LA’s Sunset Boulevard, to be exact — at the famed Cock ’n Bull Saloon. Legend has it that a vodka salesman, a ginger beer producer, and a guy peddling copper mugs were all sitting next to one another at the rail, plotting not a get-rich scheme but a concoction worthy of a bender. And it worked! By combining vodka and ginger beer in a copper cup, they invented a super cocktail that’s become one of the tastiest, most vital drinks of summer. The name itself is said to be a play on vodka’s origin – Moscow —…

TRANSFORMING FITNESS WITH INNOVATION AND DETERMINATION In a world where fitness trends come and go Josh Cohn’s “Different Breed” stands out as a beacon of long-term sustainable change. This unique, fast, and simple weight training system, born from Josh’s extensive 28 years experience and deep convictions, is not just a workout routine; it’s a philosophy for life. A philosophy that has now helped thousands of people worldwide shed fat, build muscle and sustainably change their lives forever! THE ESSENCE OF DIFFERENT BREED At its core, Different Breed is more than just a weight training program; it’s a testament to the power of simplicity and effectiveness. Josh Cohn, an IFBB Classic Physique Pro and the co-founder of BSF Fitness, has harnessed his expertise to create a system that shuns complex, unsustainable…

“Everybody has always looked at food as fuel”, says Tim DiFrancesco, the LA Lakers’ strength and conditioning coach. “But now we’re realising that food is also potentially medicine — or the opposite.” DiFrancesco, widely known as “Grass-fed Tim” (a title bestowed on him by 36-year-old Metta World Peace), is evangelical about the benefits of certain foods not only for overall health but also for the recovery process of ageing athletes. One of his biggest battles is against inflammation. But he doesn’t fight it with heaps of anti-inflammatory pills — he fights it with diet. For example: Sugars and hydrogenated oils are very much out — “They cannot only create inflammation, they can also make your supporting structures more fragile and brittle on a cellular level”, he says — and healthy…

“Some buddies and I are going on a canoeing trip to the Upstate New York Adirondacks Mountains, on a river they say has some pretty cool rapids. But another palof ours called canoeing “wimpy” because “you just sit all day and only use your arms”. Is that true, or is it really a good workout?” AL J, OHIOUSA It’s definitely not wimpy: “On full-paddle days, you could burn 4000 to 6000 calories a day!” says Courtenay Schurman, CSCS, co-author of The Outdoor Athlete. For comparison, Schurman says, if you’re an 80-kilogram guy and you jog 9km/h for an hour, you’ll burn roughly 612 calories; but if you canoe 6km/h for an hour, you’ll burn 728 calories — even more if there’s a headwind, “Canoeing taxes the body like interval training”,…

You may think you’re frugal, but chances are that frugality goes right out the window when you shop for someone you love. In a study in Judgment and Decision Making, subjects shopped for one of three items: A wedding ring, a storage container for either a grandfather clock or a cremated grandfather (ha!), or birthday cupcakes for a loved one. Results: When buying for someone they loved, most subjects felt it was inappropriate to question a price, look for a cheaper option, or haggle — even when prices were negotiable. For example, 91% of wedding-ring shoppers chose high-priced rings that weren’t necessarily high quality, and most buyers of crematory containers and b’day sweets said okay to any price quoted. But buyers of the “clock box”, a much less personal item,…

Having a braai usually involve seeking out the fattiest, most celebratory cuts of meat we can find, then lathering on sugar-packed sauces and going for broke. But braai days don’t have to be cheat days. “Grilling is actually inherently healthy because you’re taking away the fat and adding flavour with an open flame”, says Project Smoke author Steven Raichlen. We asked Raichlen and Jamie Purviance, author of Weber’s New American Barbecue, to show us the easiest ways to grill what’s good for us. A juicier chicken breast ■ “A chicken breast is so lean it dries out quickly”, explains Jamie Purviance. “And its uneven thickness makes it even harder to cook.” But when done right, it’s far tastier than when baked. His chicken-grilling tips: ▷ Buy quality boneless, skinless breasts…

During World War I, Italian soldiers created a vast network of cables and ladders, called a ”via ferrata” (also known as “iron path”) high in the Dolomites as a way to outmanoeuvre Austrian troops. Now similar systems of handrails and rungs are being built around the world to create an exciting new way to explore mountain peaks — one that requires no complicated knot tying or advanced rock climbing know-how. (Most routes can be done in sneakers and require minimal equipment.) Here, are some of the most breath-taking via ferrate routes in South Africa and beyond, where even novices can discover the thrill of the climb. Africanyon Adventures THE CRAGS, WESTERN CAPE ■ The via ferrata climbing route is suitable for both novices and those with more experience: AfriCanyon’s abseil…

Among the newest entry-level wearables, we’re now seeing a generation of hardware that uses complex algorithms to capture such nuanced data that the analysis rivals that of a personal coach. These breakthrough trackers can analyse form, give mid-workout feedback, and even read personal biometrics in a way that makes it impossible to fake it. 1 THE RUNNER’S COACH Sensoria Fitness Smart Socks ■ While plenty of foot pods measure running “smoothness”, the Sensoria socks’ sensors (two sets at the forefoot, one at the rear) and ankle bracelet track cadence, ground contact time, and heel versus forefoot strike. The info is then relayed to an app, which highlights the imbalances. A metronome function mimics a coach, feeding an audible stride rhythm to your headphones and letting you rewire your footfalls to…

FOR The Subtle Guy ● An essential to absolutely every serious watch aficionado’s collection, the Panerai Radiomir Black Seal Ceramic PAM 292 with its clear dial has excellent readability and an above average power reserve of 56 hours. With its full matte black finish and straight cut high quality calf hand sewn leather strap, this timepiece makes for the perfect every day accessory. FOR The Preppy Guy ● Combining the ultra sporty with high-level performance, the Breitling Superocean 42 on Ocean Racer Rubber strap is water resistant at up to 500m. Its clearly visible numerals, black dial and matching strap make this watch a statement piece. FOR The Weekender ● A multi-purpose sports watch with its crisp white dial and orange accents, the Rolex Explorer 2 is suited for every occasion. With an…

Allow me to confess something horrible. On somewhat regular occasions — way more often than I’d like to admit — I feel the sudden and overwhelming urge to pummel complete strangers. Just a few weeks back, I was waiting in line to board a plane when a guy in a suit — it’s always some entitled prick in a suit — nudged past, certain that because he’s an important businessman, it must be rightfully his turn to board. His blithe disregard for my patiently earned place in line, or anyone else’s, had me debating internally whether I should stick a foot out and trip him there, in full view of everyone, or wait and push him out of the baggage door on the boarding bridge. Then there was the Audi…

MAINTAINING STRENGTH AND ATHLETICISM into your 30s, 40s, and beyond means doing all you can to prevent injury—and that means checking your ego at the gym door. Loading up a bar as heavy as you can and going for broke on each set is no longer an option; working muscles you’ve long neglected is your new priority. This routine is perfect to build your future training on, as it covers all the bases for keeping you healthy and athletic. In particular, it focuses on boosting explosive strength, improving conditioning, and fortifying the stabiliser muscles in your core and hips that protect your back and knees. Directions Perform the workout once per week. Exercises marked “A,” “B,” and “C” are done in sequence, so you’ll do one set of A, rest, then…

■ We all know that becoming competition ready is no joke, and takes loads of hard work, sacrifice and dedication. And even then, without the correct workout plan, you efforts will go unnoticed. But never fear, we have a step-by-step guide on how to achieve a chiselled Greek God physique that will have you looking ripped in no time. HOW IT WORKS ■ Tom’s program for competition time comprised four phases: preparation, bulking, leaning out, and maintenance. The bulking phase, demonstrated here, centers on Olympic weightlifting movement — complex but hugely effective lifts that build muscle, strength, and speed simultaneously. When done in circuit fashion, they’re also very demanding on the heart, which then boosts endurance. There’s a misconception that cardio will negatively impact muscle. A larger work capacity can…