Indholdsfortegnelse for July - August 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…

You’re not just texting — you’re turning off a part of your brain. It’s simple: Texting at the wheel doesn’t just distract you a little or take your eyes off the road for a few insignificant seconds. It also short-circuits the part of your brain that keeps you driving in a straight line on the road. And not even an ace car jockey like you is a match for a brain that’s gone AWOL. Researchers from the University of Houston, USA, hoping to learn why drive-texting is so deadly (see the frightening stats below), put students in high-fidelity simulators and distracted them with texting as well as complex and emotional questions. In all cases, their car handling became jittery — but only texting caused dangerous lane deviations and unsafe driving,…

Poke bowls are so popular in their Hawaii homeland that even liquor stores sell them fresh. But unless you’ve spent time in the American State of Aloha, you probably haven’t heard of them. That’s about to change. The term poke (POH-kay) means to section, slice, or cut. And that’s exactly what you’re getting with a poke bowl — a raw salad that combines tuna with fresh veggies and a bed of grains such as brown rice. Together, the bowl contains everything you want after a big workout: protein, fibre, and good fats — with hardly any calories. With poke spots popping up all over the USA, we asked Drew Crane, cofounder of Wisefish Poké in NYC, for a quick tutorial on making our own.…

Scientists have long known that spices are terrific health boosters: They have antioxidant properties, they’re great for your heart, and they can reduce inflammation. But they’re also now seeing a link between spice consumption and increased brain function. “It boosts signalling power — how the brain sends messages to the rest of the body”, says Drew Ramsey, MD, of the American Columbia University College of Physicians and Surgeons, author of The Happiness Diet. Here are the ones to eat right now. 1 Turmeric WHY IT ’S GREAT Ramsey says this is the No. 1 spice that South African men should get more of for its antioxidants and its ability to foster brain growth. HOW TO EAT IT Add a pinch to scrambled eggs, roasted vegetables, Indian food, or soups. Turmeric…

Now’s your chance to make your own seriously tasty punch. We’re not talking about simply spiking a bowl of juice, or fermenting random fruit in old ice cream containers for weeks in an attempt to make your own homemade cider. The traditional punch bowl has had a recent surge in popularity, this classic concoction — considered by many to be the world’s first cocktail — really is the perfect party drink. TRY THIS… Blood Orange Thai Chilli Punch 1 750 ml bottle silver tequila1 375 ml bottle orange liqueur2 cups blood orange juice (Can’t find it? Use OJ and pomegranate juice instead.)½ cup lime juice1 cup sparkling water ⅓ cup Thai chilli simple syrup2 oranges, washed and thinly sliced1 lime, washed and thinly sliced• Ice (to serve)• Smoked sea salt…

THE BETTER WEATHER RESISTANT COAT Mountain Man Fight the cold and steer the wind in the opposite direction with this near weatherproof limited edition faux sheepskin and fleece coat from Topman. It’s the perfect addition to any winter wardrobe. This durable piece with its timeless mountain man appeal is a definite must-have for the discerning man. THE BET TER ESSENTIAL LEATHER Smooth Operator Leather jackets have become an essential for us all. Often adorned with studs and more than one unnecessary zip or pocket, we’ve decided to leave ‘complicated’ behind. Opt for a simpler and smoother styled jacket like this age-treated faux leather biker from ZARA. It’s guaranteed not to go out of style for another season or two. THE BET TER MULTIFACETED GILET VEST Easy Does It A neutral…

Oliver has built quite a name for himself from his 20 + years in the entertainment industry. From his renowned career as a TV Host fronting shows like “Young-Hollywood”, “The Hol-lywood Reporter” and award shows like “The Grammys”, “American Music Awards” etc to his current success as an actor. Oliver has filmed over 11 feature films in the last few years starring alongside the likes of Nicholas Cage and Bruce Willis. Oliver can be seen in the current blockbuster “Plane” with Gerard Butler. The soon-to- be-released “The Bricklayer” alongside Nina Dobrev and Aaron Eckhart and he also just wrapped production on the movies “Another day in America” which he exec produced and starred in alongside Alexis Knapp and Natasha Henstridge and leads the new Action Thriller fran-chise “Paradox Effect” along-side…

Sunday 1) Cook up a big Pork Roast Rub the loin with a mix of garlic, rosemary, thyme, and sage or black pepper; set in a potjie with apple and red onion wedges. Roast till internal temp is 65° (about 45 minutes); the centre will be pink, and the pork juicy and flavourful. Serve with sautéed asparagus and quinoa. SMART MOVE: Buy enough asparagus for a few meals. To keep it fresh, stand it in a glass with 5 centimetres of water; cover loosely and fridge it. Monday 2) Pack it into Cheesy Quesadillas Marinate red onions and All Gold diced tomatoes with some chillies for 5 minutes. Add sautéed mushrooms, chopped zucchini, and/or canned beans. Heat 2 tortillas or wraps in a non-stick pan; fill ½ of each with…

Hex-bar Deadlift WHY: The hex-bar deadlift (aka “trap bar” deadlift) engages 90% of your muscle — more than any other exercise — which makes it the single greatest way to improve your explosive power and raw strength, says elite NFL trainer Ryan Flaherty. HOW: With your feet hip-width apart, bend your knees and hips back and grip the middle of the handles. Keep your chest “proud” — with your back straight and your shoulders back. Take a deep breath, brace your core, and drive your heels into the floor as you lift the bar. Squeeze your glutes as you lock out your hips — don’t hyperextend — then lower the bar back to the floor. Burpee to Target WHY: There’s a reason this bodyweight move shows up in boot camps,…

Know where your prawns come from or you could end up with some pretty trampy scampi. I keep hearing that prawns are dirty or that fishing for it hurts the environment… so, should I stop eating it entirely? TIM B, CAPE TOWN “Absolutely not! Shrimp is a great source of protein, vitamins, minerals, and fatty acids”, says Kristy Del Coro, a Senior Culinary Nutritionist for American food watchdog group SPE Certified. But not all shrimp is created equal, she adds, so you need to buy wisely. Some facts: There are two types of shrimp: farmed and wild-caught. Farmed is raised mainly in Asia — often in filthy waters — so it can be full of germs and parasites (Consumer Reports recently found harmful bacteria, like E.coli, in 60% of raw…

FOCUS ON STRENGTH Ever wanted to taunt your opponents at the gym like they do in the WWE? How about building a back, or chest, or forearms as big as Cena’s? Learn from the charismatic demeanour of a world-wide wrestling icon how to purposefully advance your own strength and performance. Be the kind of guy that challenges yourself in every workout, pulling off that last rep like Cena doing a finishing suplex - hoisting men larger than he is high into the air. Let Men’s Fitness teach you how to channel your inner beast and push yourself harder, and further than ever before. We’ve got the routine that’ll help morph you into a living legend, all you need is the aggression and vigour. How It Works Our goals are superficial…

Paleo nutrition — in case you’ve been living in a cave — involves eating only foods available in the Paleolithic Era (meats, seafood, fruits, veggies, eggs, nuts, seeds, unprocessed oil). Still, the plan is as popular as ever. Therelativeplainness of “prehistoric” fare can make eating like early Homo sapiens a challenge. But with a little creativity, you can turn all your favorite foods — from hot wings to fajitas to burgers — into equally tasty Paleo treats. Here’s how to modernise the most “old-school” diet ever. Chicken out. Pork loin has just as little fat per serving as skinless chicken breast. Paleo Fajitas MAK ES : 3 SE RVI NGS INGREDIENTS FOR MEAT • 450g organic skir t steak• tomatillo salsa FOR RUB 2 chipotles, soaked in water 30 minutes¼…

How should a smart guy think about a Financial Manager handling his money? BRIAN M. JOHANNESBURG Do you perhaps believe the myth that all Financial Managers are only out to make a quick buck, or looking for the next victim to rip off? Well, that’s just rank BS. But before you hand over your life savings to a broker, do your research. Do you want to invest, trade, or do a combination of both? If you want to invest, make sure your adviser has ideas beyond throwing your money into a mutual fund. You can do that yourself without paying two fees (his and the mutual fund’s). If you want to trade, ask him how current events will affect various stocks. If he can’t answer the most basic questions, he’s…

Is she inquisitive and open to new experiences? If so, my man, you’re in serious luck. Bet right now you’re feeling pretty curious yourself, huh? So here’s the deal. Researchers from the Florida State University in the US asked 278 heterosexual newlywed couples to keep a sex diary of the frequency and quality of their sex during a two-week period. They also completed a personality profile measuring conscientiousness, agreeableness, openness to experience, neuroticism, and extraversion. When analysed, the diaries showed that how frequently the couples had sex (the average was three to four times in two weeks) depended on the personality of the woman: In the couples who had sex the most often, the woman was more agreeable or open to new experiences. Interestingly, the man’s personality had no effect…

If you deadlift or perform Olympic lifts (snatches and cleans), you’ll reach a point when the weight is too heavy for you to control it with a conventional overhand grip. At that point, lifters often switch to an alternating grip — one palm facing down and one facing up — for more support, or they use lifting straps. The problem with the alternating grip is that the imbalanced hand positioning can cause the bar to twist away from your body during a rep, hurting your back. The problem with straps is that they do too much of the work for you, securing the bar without maximum use of your grip muscles. Enter the hook grip. Push your palm into the bar, and then wrap your thumb around it first. Now…

RIGHT WHEN YOU’RE getting used to a “no-carb” world, along comes a weight-loss trend even more difficult than forgoing bread: Forgoing food. Intermittent fasting (cycling between periods of fasting and eating) is the latest dieting craze to devour pop culture. The most buzzed about version is the “5:2” fast: Five days a week you eat like a normal human being, and the other two you, well, basically starve yourself. American talk show host Jimmy Kimmel used the 5:2 to shed kilos, and a small army has joined him. To visit 5:2’s website is to visit some sort of online tent revival: “It’s very easy to do and to maintain!” gushes one dieter. Another enthuses, “It makes me feel healthy and energetic!” According to science, it’s not bogus. In fact, fasting…

JOHN VARVATOS 1) DARK REBEL RIDER NOTES: Saffron, rockrose resin, Russian leather PERSONALITY: Rebellious WEAR IT: Racing your motorcycle RALPH LAUREN 2) OUD NOTES: Guaiac wood, incense, oud PERSONALITY: Prosperous WEAR IT: At your country house $240 (3.4 OZ), RALPHLAUREN.COM GIORGIO ARMANI 3) CODE PROFUMO NOTES: Green mandarin, nutmeg, leather PERSONALITY: Confident WEAR IT: For date night SALVATORE FERRAGAMO 4) TUSCAN SOUL LA CORTE NOTES: Jasmine, vanilla bourbon, white amber PERSONALITY: Artistic WEAR IT: To push the envelope EX NIHILO 5) AMBER SKY NOTES: Coriander, amber, sandalwood PERSONALITY: Sensual WEAR IT: Out for a night in Paris AGONIST 6) ONYX PEARL NOTES: Arabian oud, heliotrope, white musk PERSONALITY: Free spirited WEAR IT: To brighten up a brisk night Why let the season go out with a whimper? With a little daring,…

Imagine prepping just one healthy, tasty, muscle-building protein like chicken, pork, or beef, then turning that into seven days’ worth of meals that take almost no planning, very few ingredients, and — except for the first day — no more than 15 minutes to make. Impossible? Not when you use these simple suggestions we’ve put together with the help of American Chef, Author, and TV personality James Briscione, Director of Culinary Development at the famed Institute of Culinary Education in NY, USA - and the firstever two-time champion of the Food Network show Chopped. For more recipes, you can visit us online at mensfitness.co.za. But really, you can pretty much just wing it using these basic directions. Dig in!…

Sunday 1) Cook up a nice, big Rump Roast (PIC, OPPOSITE PAGE) Season a 2.5-kilogram rump roast with salt/pepper, then sear in a potjie on the coals. Add beef broth and roast at 170° till the internal temp is 70° (about 40 minutes). Simmer the roast juice in a pan with some soy sauce till it thickens. Serve roast with sauce, steamed broccoli, and brown rice or quinoa. SMART MOVE: To save time, buy fresh broccoli florets (the freshest broccoli is purplish, with no brown spots) not a whole head. They’re a bit pricier, but — no chopping. Monday 2) Add it to a Veg & Grain Bowl In a bowl, mix a can of chickpeas, chopped cucumbers and green onions, grape tomatoes, lemon juice, and instant couscous. Cube some…

The US Coast Guard rescue swimmer T test starts with the equivalent of wrestling a linebacker in a hurricane, and gets worse from there. Called the Multi — short for Three-Man Multiple Rescue Scenario — it’s the final test a US Coast Guard airman must pass to become an Aviation Survival Technician (AST), an elite swimmer who leaps into water out of a helicopter and hauls drowning mariners to safety. “The Multi is a fitness test, but it’s also a gut-check test”, says Senior Chief Scott Rady, a veteran AST — he saved lives during Hurricane Katrina in 2005, which was one of the five deadliest hurricanes in US history — and school chief of the Coast Guard’s Aviation Technical Training Center in Elizabeth City, NC, USA. “Grown men are…

In movies, I’m always seeing guys lifting a girl up and having sex against a wall. I’ve tried it, but it doesn’t really work — is there some trick I don’t know about? TERRY L, JOHANNESBURG MOUSHUMI: Nope, there’s no trick to it, except being superstrong. Standingup sex has lots of in-the-moment passion, but without a counter or some type of support, it’s not a position you’ll probably be able to hold for very long. That doesn’t mean you shouldn’t try it, though — it’s a great starting position. But you’ll want to move around, to the kitchen or the bedroom, after a few minutes. JENA: There are a few factors here you need to consider: 1) It’s Hollywood, so everything is an illusion. 2) There’s probably a chair somewhere…

If your Kryptonite is in the kitchen, you need a few recipes you can rely on to keep you eating healthy when you’d otherwise go I astray. Here’s some expert advice from nutrition coach, Erin Blevins (wife of trainer Michael Blevins), who offers meal tips that’ll get you ripped even in winter. Prepare them all for a perfect day of eating — one that will fuel gains in the gym and keep body fat off without sacrificing flavour. They reheat well, too, so you can feast on leftovers the rest of the week. BREAKFAST Protein Pancakes MAKES: 2 SERVINGS INGREDIENTS 1 tsp butter2 scoops vanilla whey protein powder²/3 cup liquid egg whites²/3 cup skim milk (or low-fat coconut milk)1 tbsp almond flour1 dash cinnamon DIRECTIONS 1) Place a non-stick saucepan…

When you “can’t commit” to working out, is it because a) you don’t have time, b) you don’t have enough equipment, or c) both? If you said yes to any of those, it’s time to rethink your routine — and, frankly, lose the excuses. Because the truth is, even if you have only one weight and just a few minutes, you can still get ripped with these kick-ass routines. So next time we test you, let’s hope you have the right answer. THE GOBLET SQUAT TRAINS YOUR QUADS AND CORE FOR PERFECT SQUAT FORM. How It Works We have three workouts for you. Pick the one that’s right for the equipment and space you have access to — for example, if you find yourself training in your mother’s garage with…

Dietitians often caution against eating lots of high-energy foods, like nuts, to avoid putting on kilograms. But a one-year study presented at a recent Experimental Biology conference in the USA found that when subjects ate up to 15% of their daily calories in walnuts, it had no effect on their body weight, and even reduced their LDL (bad) cholesterol levels compared with non-nut eaters. And that wasn’t the only great walnut-centric revelation to come out of the meeting: A USDA study found that just 43 grams of walnuts a day can change your gut bacteria in a way that helps decrease inflammation and cholesterol, potentially improving heart health. Another study from the University of Georgia, USA, showed that diets high in polyunsaturated fats — like those found in walnuts —…

No matter where you go, it pays to have healthy snacks in small, cheat-deterring portions on hand. If you snack from those instead of larger bags or boxes, you’ll eat half as many calories, a study in the International Journal of Obesity found. These guy-appropriate, 200 (ish) calorie munchies will take the edge off hunger and keep your metabolism firing high. And for more ideas plus clever ways to tote your mini meals, go to mensfitness.co.za NOTE: Macros below are listed as: (Calories/Protein grams/Carb grams/Fat grams). Healthy, Hearty Snack Packs 1. 2 Babybel cheeses, 1 apple (235/11/25/12) 2. Hard-boiled egg, half an avocado, packet of chilli sauce (192/8/6/15) 3. Granny Smith apple, 14 grams (about seven) walnuts (182/4/26/9) 4. Banana, 40 grams (about ¼) 85% dark chocolate ba (170/2/30/6) 5.…

“I’m loving my outdoor workouts in the sun. Is there anything I should do to ensure that I stay hydrated?” JAMES B, CAPE TOWN If you’re doing circuits in the park, drinking regular water before, during, and after ought to cover it. (The American College of Sports Medicine recommends downing 500ml within two hours prior to training.) But if your workout is jogging for 90 minutes or more and you sweat heavily, you risk losing electrolytes — minerals like chloride, potassium, and sodium that allow you to perform optimally. At that point, it could be helpful to have a banana on hand, or a drink to hydrate like Aquahydrate, which offers increased pH as well as electrolytes, helping the water buffer acid in the body. A study published by the…

IF YOU’RE LIKE ME, you see the word “used” in front of “tech” and you instantly think “junk” — outdated smartphones and virus-hobbled computers. And that’s a shame. Because used tech doesn’t have to mean bad tech. In fact, buying second-hand computers, tablets, and smartphones isn’t just an ethical move — after all, e-waste is a growing global problem — it’s a terrific way to score a total steal. That used smartphone? It could be brand new yet cost 40% less because the first buyer changed his mind about the model. That refurbished iPad could be a rejected birthday gift (wrong colour!) that was never even turned on. And the biggest source of second-hand stock? Trade-ins for newer models, though the current ones are working just fine. Here’s how to…

Whether you’re headed to an important interview, off to another day of work, or already having lunch meetings with your fellow execs, being well dressed and presenting yourself in the best way possible is vital to your success and progression in the working world. First impressions can last a lifetime, so we’re here to help make a lasting one that’s guaranteed to fast-track your progress up the ladder towards corporate success. You could easily head off to Brioni and scoop up a bespoke designer plaid suit for a healthy sum of cash, or you could follow our step-by-step strategy on how to get this impeccable look for less. The Suit Substitute the bespoke three-piece for this effortlessly sleek two-piece Limited Edition number. Add a little edge when you decide to…