Indholdsfortegnelse for September - October 2024 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…

Wassup?! Hardened Arteries! While a daily tipple won’t harm your health, drinking to excess can harden your arteries, says recent research. Knocking back a couple of cold ones or enjoying a cocktail or two has been shown in the past to help with heart health, but going overboard daily — meaning more than one or two drinks a day — can increase risk of high blood pressure, obesity, and stroke. A recent study showed that heavy drinking may also stiffen the arterial walls, squeezing blood flow and increasing risk of heart disease. Researchers analyzed the drinking habits of almost 4000 UK residents over 25 years and found that moderate drinking is linked with reduced risk of heart disease, but heavy drinking — more than 120ml of pure alcohol per week…

MANY OF US prefer to run only when it’s a necessity, like when we’re late for a meeting or passing through a dodgy part of town. Preference aside, running — particularly sprints — is tough to top as a calorie burner. One 2012 study out of Colorado State University and University of Colorado Anschutz Medical Campus in the US found that just 2.5 minutes of sprinting burned upwards of 200 calories throughout the day. However, before you lace up your runners, remember that “improper form can lead to muscle pulls or strains”, explains former US Philadelphia Eagles tight end turned fitness trainer Kyle Hunt, CSCS. After your last hill sprint, walk, jog, and stretch out your lower limbs. Your options: Study YouTube videos of Olympic legend Usain Bolt, pony up…

Eggplant Rolls SERVES 1 INGREDIENTS 1 medium-size eggplant Pinch of salt1 cup ricotta cheese1 egg4 tbsp Parmigiano-Reggiano1 cup jarred marinara sauce DIRECTIONS 1) Preheat oven to 190°C and place a rack over a large baking sheet. 2) Cut the ends off eggplant. Slice lengthwiseinto 1cmthick slices. 3) Place eggplant on rack; add salt and set aside for 15 minutes to release liquid; bake for 8 to 10 minutes. 4) Mix ricotta, egg, and Parmigiano-Reggiano in a large bowl. 5) Add mixture to eggplant slices and roll up tightly. 6) Spread ¼ cup of sauce in a baking dish. 7) Place eggplant rolls on top of sauce seam-side down. 8) Top with remaining sauce and bake uncovered for 15 to 20 minutes. PER SERVING 688 calories37g fat45g carbs48g protein…

If you like it spicy… 60ml tequila60ml grapefruit juice30ml lime juice2 jalapeño slices, seeded30ml agave syrup FROZEN OR ON THE ROCKS? Salt or no salt? However you order them, margaritas rule. Invented sometime in the 1930s or ’40s (depending on whose story you believe), a basic margarita should always be simple and easy to replicate, says Derrick Turner, brand advocate for 1800 Tequila. You just need four ingredients: tequila, lime juice, something orange flavoured (alcohol, juice, or bitters), and a sweetener. From there, the variations you can create are infinite. Here are 10 of our favourites: IF YOU LIKE IT CLASSIC… 60ml tequila30ml lime juice15ml orange juice15ml agave syrup IF YOU LIKE IT SMOKY… 60ml mezcal30ml Cointreau30ml lime juice15ml agave syrup IF YOU LIKE IT VIRGIN… 60ml lime juice30ml lemon…

Q Beach resorts offer a few hours of scuba training, then a dive. Is that a good (and safe) way to learn? LLOYDB, DURBAN A It depends! Intro courses don’t provide actual certification, just enough knowhow to try things out, says Alex Brylske, PhD, author of The Complete Diver. Group dives are limited to a max depth of 40 feet and avoid “overhead environments”, like caves or shipwrecks. And the next vacation, you have to take the class all over again. “Some people have great experiences” with startertype classes, Brylske says. But currents and visibility can create danger, and shoddy operators are a risk. “A typical course takes about 30 hours over six to 10 weeks, starting in a pool then moving to open-water dives”, says diving teacher Brett Galambos.…

Q Do real men get manicures and pedicures? PAULG, JOHANNESBURG A Uh, yeah. At least, I think of myself as a real man, and I get manicures and pedicures. Guys tend to do dirtier things and get stuff stuck under their nails, so if you get them done, you don’t look like a slob. And don’t think people in business meetings aren’t looking at your hands. They judge you by how you present yourself — including your nails. How to know if you need one? If your nails look like shit or are so damn long you leave claw marks in your jacket when you put it on, it’s time for a manicure. And if your feet are so disgusting you don’t want to be seen in flipflops, or your…

AS THE WEATHER GETS WARMER, most of us want to make our workout routines as efficient as possible so we can spend more time outdoors and less time in a dimly lit gym. A ladder-rep scheme — increasing or decreasing weight as a set progresses — is an effective way to do that because it pumps volume into your workout. Adding a circuits component to this down-the-ladder-styled routine also offers a cardiovascular benefit while boosting both strength and endurance. DIP Suspend your body over parallel bars with arms extended. Lower your body until your upper arms are parallel with the floor. Drive yourself back up and hold at the top for one second with the elbows locked out. BENCH PRESS Lie on a bench and grasp the bar slightly wider…

Carb up for the long run (literally) ■ Researchers believe carbs can bolster your health and promote faster recovery from exercise because they stabilise blood sugar levels during particularly gruelling workouts, which lowers your body’s stress response. ■ But there’s a catch: Those carbs make a difference only in longer training sessions. While you can certainly work up a great sweat during shorter sessions, researchers say you need carbs only during high intensity or prolonged exercise of 90 minutes or more. ■ Eat 30–60 grams of carbohydrates every hour during exercise to support healthy immune function. (Journal of Applied Physiology) 30-60 GRAMS OF CARBS NEEDED PER HOUR OF EXERCISE Be a PRISE Winner WE KNOW IT’S A PAIN IN THE ASS to plan meals and nutrient intake, but researchers at…

SOY MILK The protein punch Soy’s great for active guys, Moore says. In taste/nutrition, it’s “the closest to milk and has more protein than other nondairy picks”. Soy was also MF testers’ fave. MF’S TASTE WINNER Soy Dream Organic Vanilla Enriched (CAL/CUP: 100, SUGAR: 6G, PROTEIN: 7G, FAT: 4G) COMMENTS ”Wow, tasty!” “Spot-on body and flavour.” “Just like milk.” RUNNER-UP Soy Slender Vanilla (CAL/CUP: 70, SUGAR: <1G, PROTEIN: 6G, FAT: 3G) ALMOND MILK The all-rounder This also has a dairy taste but packs fewer calories. Bonus: Almonds have the most calcium of all nuts. As with any nondairy choices, beware of mega added sugar (one we tried had 13g!). MF’S TASTE WINNER Almond Breeze Original (CAL/CUP: 60, SUGAR: 7G, PROTEIN: 1G, FAT: 2.5G) COMMENTS “Nutty and not too sweet.” “Nice…

A long-awaited new breed of wearables (aka smart watches, heart straps, etc.) has finally arrived. We’re talking trackers that not only record workouts, sleep quality, and activity but also advise you on all aspects of your physical life: You don’t just see metrics, you learn what to do next. This new kind of wearable can even warn you when you should back off a bit to prevent an injury that might stall you in your drive toward your fitness goals. How brilliant is that? SHOES Under Armour SpeedForm Record Equipped Sneakers WHAT THEY ARE A trio of new running kicks with embedded tracking sensors. WHAT THEY DO Test stamina before you run to make sure you’re rested so you don’t overtrain; and, during runs, capture pace, distance, and stride rate.…

All relationships — lovers, pals, the chick behind the counter at Starbucks — at some point involve conflict. Yet here’s what’s odd: In school, we learned so much — the periodic table, algebra, how to make a baking soda volcano — but never how to argue. So we carry on like kids: “I’m taking my toys and going home!” It leads to breakups, bruised feelings, ruined friendships. But there’s a better way: Just ask the NYPD’s Hostage Negotiation Team, which has developed a time-tested framework for dealing with conflict in any crisis. And if it can handle bomb threats and murderers, surely it can handle any dispute you might get into. So, with guidelines adapted from their model, let’s try turning around this potentially nasty brawl: YOUR GIRLFRIEND SAYS: “Motherfu—er. Last…

STeRLInG aRCHeR is the world’s greatest secret agent as well as a devastatingly handsome jet-setter, model-banger, and daydrinking enthusiast. And now I’m a noir detective living in the 1940s. Sorry, are you confused because I switched to first person? Well, get over it, because I’m about to give you some invaluable life advice on how to get through this decade — or any decade, for that matter — like a true gentleman. 1 REAL MEN CONFIDE IN THEIR BARBER. PUTTING YOUR FEET UP and airing your grievances as an endearingly old Spanish man lathers your face with a brush made of the finest silver-tipped badger hair is, in a word, therapeutic. Take comfort in knowing whatever you say to him will go to his grave since barbers are just like…

You don’t have to spend your summer days inside of a dark, musty gym to build a head-turning physique. Simple body-weight training can be done anywhere, so scrap the dingy gym and focus on sculpting a lean and muscular body. The Original Workout Machine Every lift that uses your own body weight for resistance is “closed chain”. That means that either your hands or feet are in contact with a surface you’re exerting force on, be it a pull-up bar, tree limb, rock, or the ground beneath you. Because the force is being applied to a fixed point (i.e., the ground isn’t moving), you’ll need more muscles to stabilise your body than you do on an open-chain exercise, in which your hands or feet move freely. This is one reason…

He may wear glasses and not look like your average “athlete”, however, NASCAR Xfinity Series driver Parker Retzlaff has been making waves on the track and giving motivation to others around the world to take up the sport for themselves. From getting into racing to tips for those wanting to go fast, and how his career has helped him land the ladies, we spoke to Parker about it all in this exclusive interview! How does one become a professional race car driver? This is a tough question. It can go two ways. I feel like a majority, not including myself, come from the background of racing. Most of the time you hear about how their fathers or grandfathers have been in the racing world for many years. For me, I…

Eat protein like you think about sex: all day long Guys will probably be fighting online for millennia about the best time to get protein during the day. To add to the chorus, a new study from the University of Illinois in the US recently tackled the subject in a twophase experiment on rats. • First, they gave two groups three meals a day with 16% of calories from protein — one fed animal-based protein from whey or eggs, another plant protein from soy and wheat — and found that the animal group had increased muscle synthesis, while the veggie eaters gained 20% more body fat. • The second part focused only on whey protein with one group getting a balanced amount of protein through the day, while the other…

MORPHING ARMS as scrawny as pipe cleaners into straight up pipes isn’t as easy as grasping a barbell and curling it until your arms go numb. Yes, barbell curls are a potent mass builder, but neglecting to train the triceps and relying solely on barbells won’t give your arms that extra pop. • Your gym has plenty of lifting tools that’ll help you train the arms aside from barbells, including dumbbells, bands, and TRX. But one you might easily overlook is a multi-faceted piece of iron that you normally use to swing, squat, and deadlift. • Due to their unique design, kettlebells promote instability that recruits more muscle fibres as you curl or press. Their shifting weight distribution also increases the amount of time a muscle is kept under tension.…

WHO HASN’T cringe-watched a YouTube video of some idiot running around swearing, screaming, and sweating after chomping on an insanely hot chilli? And that’s the least of the damage Mother Nature’s fire bombs can do. Chilli’s main ingredient, capsaicin, classified as a neurotoxin, can damage nerves if eaten in excessive amounts. In 2008 a British boy died of a heart attack after a hot sauce–chugging contest. Other chillirelated tragedies have also occurred — they’re rare, but they happen. Which makes it all the more ironic that eating absurdly fiery chili can actually help you live longer, according to a new study. Yes, people who regularly eat red peppers have a 13% lower risk of dying from heart disease or stroke, possibly because capsaicin boosts good gut bacteria or cells that…

Johnny Jimenez (aka JohnnySwole) is not your ordinary fitness model. He has taken his passion for fitness and turned it into a lucrative empire. With a blend of dedication, entrepreneurship, and a keen sense of opportunity, Johnny has established himself as a prominent figure in the fitness industry. Active Lifestyle Fitness 365 LLC is the name of his coaching mentoring Business in Person or online worldwide. Johnny’s journey began with his love for fitness and bodybuilding. Recognizing the potential to transform his passion into a business, he has established his own private training facility, 25,000 square feet of this state-of-the-art gym offers private training and group training, personalized training programs, cutting-edge equipment, and a supportive community for fitness enthusiasts of all levels. Johnny’s hands-on approach and expertise have attracted a…

Q How do you inspire your clients to stick with their training? PETERB, JOHANNESBURG A Very simply, if a client’s struggling to be consistent, I underassign the workload. That way, I ensure that every workout’s a success. I never burn them out early on; instead, I make them feel like the program’s repeatable day in and day out, so in time it becomes habitual, a part of everyday life. I also offer different types of training throughout the year to avoid boredom. There’s nothing worse than showing up for a workout dreading it. There’s also no reason for it — train hard, but enjoy the process. Q Ultimate Frisbee players throw the disc so far and fast. What’s their secret? SEANH., AUSTIN, TX A There are two parts to tossing…