Indholdsfortegnelse for January - February 2025 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…

■ We’ve been told by the scientific medical establishment that, to keep our bodies as healthy and disease-free as possible, we should do about 1¼ hours of vigorous exercise (like running) or 2½ hours of moderate exercise (like brisk walking) every week. Sound about right? Not on your life — in fact, it’s just been revealed that those numbers may be mind-bogglingly off-base. According to a new analysis of 174 studies done between 1980 and 2016, you actually need to do six to eight hours of vigorous exercise a week to reduce your risk of diseases like cancer, diabetes, heart disease, and stroke, the British Medical Journal reports. And if you’re a moderate exerciser, you’ll need to level up to 15 to 20 hours a week — or, at a…

True fitness guys know that personal trainers are more than just gym rats. They’re also armchair psychiatrists, one-person support groups, nutritionists, and, in some instances, long-time friends. So it should come as no surprise that it’s really, really hard to find the perfect one. For this reason, Men’s Fitness asked some of the top trainers in the field — from celebrity gurus to Spinning instructors, performance specialists, and conditioning coaches — to provide you with the ultimate to-do list for hiring the best guy to get you ripped. STEP 1 Find Your Personal Trainer in a Group Class ■ So you want a trainer. First, let’s assume you haven’t received any glowing recommendations from friends or colleagues and that you’re on your own. Start by hitting up a lot of…

■ We have the Danes to thank for creating one of the healthiest, heartiest, most satisfying sandwiches ever, the smørrebrød (repeat after us: SMUHR-broht). A thick slab of wholegrain bread traditionally coated with butter, so it doesn’t get soggy (though in our version, we’ve opted for a healthier mix of light sour cream and Icelandic yoghurt), the smørrebrød is then piled high with healthy protein — most often omega-3-rich smoked salmon, herring, or eel — and finished off with fresh veggies and herbs. Btw, you’ll need to have your knife and fork at the ready: That’s the most traditional — and only really practical — way to eat this monster. “It’s the most wholesome fast food in the world”, says chef Claus Meyer, who’s Great Northern Food Hall in NYC,…

■ Hand tools. Appliances. Actors. Lots of things claim to be versatile but really aren’t. But that can’t be said of the humble martini. One of the oldest cocktails around, a classic martini is traditionally made with gin and vermouth, and garnished with either an olive or a lemon twist. But where the drink goes from there is limited only by your imagination — and what you have behind the bar to work with. The martini’s blend of spirit and vermouth dates back to 19th-century Italy. Gin or vodka? ■ Martinis were originally made with gin because it was the easiest liquor to come by during the golden age of pre-Prohibition cocktailing. As vodka gained popularity in the 60s and 70s, it took gin’s place in many martini recipes. “I…

I RONMAN champion John Joseph. Boxer Cam Awesome. NFL running back Arian Foster. UFC fighters Nick and Nate Diaz. These are all: a) world-class athletes; b) people who could kick my butt; c) athletes who’ve gone vegan. Answer: All of the above. There’s even a growing community of bodybuilders who swear by the vegan lifestyle. So what’s it really like? A lifelong carnivore, I eat meat nearly every day. But whether or not you agree with the vegan code of honour — which is, basically: “Don’t kill animals to make your dinner” — you still have to respect people who back their words with action. With that in mind I went vegan for two weeks. Here are the eight most important things I learned. 1) “Vegan” doesn’t always mean “healthy”…

THE TARGET AREA: Halo Sport’s headband is designed to align perfectly with the brain’s motor cortex, which controls movement. TIGHT FIT: Underneath the headband, soft spikes allow the electrodes to push through the wearer’s hair and maintain good contact with the scalp. AMPED UP: Then a continuous flow of direct current — a maximum of 2.1 milliamps — flows into the brain for 20 minutes, exciting the neurones in the motor cortex. MUSCLE MEMORY: In their excited state, the neurones are more likely to fire synchronously and create new neural pathways, which is how we retain new information. POWER HOUR: This heightened learning state, called “hyperplasticity”, lasts for about an hour after you remove the headset. This is when you should do your most intense reps. TAP YOUR RESERVES: In…

Plenty of mystery still remains about the science of recovery: why some methods are supposed to work but don’t; and why others feel like they work but have no scientific evidence to support them. And in today’s day and age, there’s no shortage of recovery methods. Just take a two-minute stroll through Instagram: For every shot of an NBA player giving a thumbs-up from an ice bath, you’ll see a soccer megastar with his legs in an oxygen chamber, an elite cycling team wired up to machines between mountain stages, or Dwayne ‘The Rock’ Johnson fuelling up after a gym session with enough food to feed an entire Little League team. In fact, you could make the case that Instagram is basically the world’s biggest advertisement forum for elixirs, magical…

Q What the hell is “sweet potato toast” — some crazy trend? And how do I make it? MAX R, TORONTO, CANADA ■ It’s not just a trend, it’s a super healthy new “anytime meal” idea. “Sweet potato toast is ideal for reducing your intake of refined grains, bumping up fibre and stabilising blood sugar”, says Chicago-based registered dietitian Laura Georgy. Compared with a slice of white bread, four slices of sweet potato toast (about ½ potato) has 36% fewer calories, twice the fibre (to keep you full and prevent glucose spikes), seven times the bp-lowering potassium, and 220% of the vitamin A - RDA. “Sweet potatoes also contain anthocyanin, a mighty anti-inflammatory”, Georgy adds. And anything you put on toast, you can put on this: turkey, avocado, eggs, bananas…

■ A top fighter’s regimen is one of the hardest in pro sports: It requires not just marathon-level endurance and NBA-level conditioning, but also yoga-like flexibility, a jungle cat’s focus, and flawless armour. Check out our tips for doing smarter supersets, getting muscles that even your work attire cannot hide (page100), and turning leftover chicken into the ultimate muscle meals (page 105). GET INSPIRED TO TRAIN! WATCH OUR LATEST VIDEO AT MENSFITNESS.CO.ZA…

After the dinner, there’s always extra meat on hand. But using it to make a batch of uninspired, slapdash snacks? That’s no way to treat the majestic bird — which also happens to be the leanest animal-protein source around. Instead, use it to whip up five days’ worth of mouth-watering, muscle-making meals that are healthy to boot. Bonus: The stir-fry and soup recipes will have even four-day-old chicken tasting as moist and succulent as the day it was cooked. (And trust us — with these hearty recipes, you’re going to end up stuffed too.) Chicken-Walnut Salad with Pomegranate Arils MAKES: 4 SERVINGS INGREDIENTS • 250g leftover skinless chicken, shredded½ medium onion, finely chopped1 celery rib, finely chopped¼ cup walnuts, finely chopped2 tbsp pomegranate arils/seeds (or dried cranberries)2 tbsp light mayonnaise2…

■ Anxiety, hardened -arteries, cancer, early death — these are just a few of the evils that can result from sitting for hours on end — but not if you’re active for 60 to 70 minutes a day, according to a new report in the UK-based Lancet medical journal. The meta-analysis of 16 studies involving more than a million people found that for those who were active an hour or more daily, there was no correlation between how much they sat and how soon they died. On the other hand, researchers saw a clear and obvious curve tying people who sat longer and worked out less with a higher risk of dying from cardiovascular disease and cancer. The findings aren’t without controversy: Another recent study claims that exercise does absolutely…

Good news, unrepentant slurpers: You don’t have to quit it all at once. No matter how many soft drinks you tend to swill, swapping just one of them daily for water can lower your calories enough (about 6%) to help you lose weight and improve your overall health, a new Virginia Tech study has found. Yeah, we get it: You can’t (or, be honest — just don’t want to) give up your addiction. You guzzle soda like it’s carbonated crack, even when faced with the constant barrage of research proving that the syrupy sweetened drinks can make you fat, give you diabetes, raise your risk for heart attacks, and cause a myriad of other really bad health problems. So, if you’re one of the junkies: Till the next scathing study…

■ Moving heavy weights mainly activates fast-twitch muscle fibres. So does performing explosive movements, like throwing a medicine ball or jumping onto a box. Last June, a study in the Journal of Applied Physiology found that explosive muscle contractions may be more effective for increasing strength than slower contractions done with heavier weights — for example, traditional weight training. We say you need both — but the magic lies in sequencing. If you start your workout with explosive exercises, you can key up your central nervous system to recruit more muscle and boost performance on heavy lifts. On upper-body days, throw a four to five kilogram medicine ball at the wall. Pick it up and repeat. (If you can’t use a wall, throw the ball at the floor.) On lower-body…

■ It was in the 1970’s when track stars like revered middle and long-distance runner Steve Prefontaine, who once held US records in seven events, inspired the birth of America’s running culture. Today, “Pre” (for whom the Prefontaine Classic was named), along with other historic runners — America’s four-minute-mile breaker Roger Bannister (1950s), and 1500-meter Olympic silver medalist Jim Ryun (1960s) — are still celebrated. But those thigh-high shorts, fitted tanks, and mesh tees they ran in? Left back in the cinders. Until now. A handful of companies have taken that iconic gear and re-imagined it for today, blending new performance tech with the cool, classic styling of running’s golden ages. Tracksmith Signature Tech Tee ■ Inspired by “Boston Billy” Rodgers, who famously won the 1975 Boston Marathon wearing a…

Such an absolute honor to have you on Men’s Fitness, what got you started on your fitness journey? My fitness journey began when I walked into my first YMCA in Tucson, Arizona, at 18 years old. At the time, my motivation was simple: I didn’t want to be the ‘scrawny’ kid anymore, standing 5’11” and weighing just 103 pounds. Over time, however, it evolved into something far more impactful. Fitness became a cornerstone of discipline in my life a critical skill that later translated into my professional career. It also served as a reliable outlet to manage work-related stress and maintain focus. Today, fitness isn’t just a habit; it’s a lifestyle that has shaped how I approach challenges, set goals, and prioritize mental and physical health in both personal and business…

Mike Barwis has trained hundreds of pros and elite college athletes in every sport. The former Director of Strength and Conditioning at the University of Michigan, he now consults for various pro teams and runs Barwis Methods, his fast-expanding empire of training centres. Earlier this year, he met with Dan Chao and scored a few Halo Sport headsets to test with his clients. “We use it every day now”, he says. “It’s a brilliantidea.” Here’swhy: How did you get hooked up with Halo? I’m very science oriented, so people are always bringing me new devices to look at and vet. A friend mentioned this to me, and once I saw all the research behind it, my instincts were piqued pretty quickly. The Halo is cutting-edge and has never been contemplated…

1) Middle Back ■ “This is important for extension of the spine, rotation of the trunk, and proper breathing.” TECHNIQUE: “Foam roll up and down from the top of the shoulder blades to the waist. Roll slowly, stopping at any tender points, breathe and relax into it, then move to the next point.” 2) Glutes ■ “This is for lower-back pain. Trigger points in these muscles can cause pain all the way down to your feet.” TECHNIQUE: “Lie on a lacrosse ball, stand up against a wall, or even sit on the ball positioned over a tender spot. Hold for 1 minute, then move to the next spot.” 3) Front of Hip/Groyne ■ “This area gets tight from sitting, then overused from running.” TECHNIQUE: “Use a lacrosse ball below your…

Q I haven’t liked the last couple of cuts I’ve gotten from my longtime barber. Should I tell him? Or maybe bring him pictures of what I want? And if that doesn’t work, can I switch to a different barber in the same shop or is that crass? ROGER D. CONNECTICUT, USA ■ No, it’s not crass. We have a joke in our shop: You’re not cheating if we’re under the same roof. But try to talk it out first. If he’s a reputable barber, a professional, he’ll take criticism. After all, it’s your head. You have to wear it. So just talk to him like a human being. Say, “Hey, the last couple of cuts weren’t exactly what I was looking for. So I brought a couple of pictures…”…

■ Summer is in full force, and even though you are back at work, you can still show off those muscles that you worked so hard to get. You may not be able to wear tanks, but your traps, shoulders, and forearms can still pop out and look powerful under long-sleeve shirts and sweaters. With this programme, you’ll pack on muscle in these areas and get an upper body no amount of cloth can conceal. How It Works ■ While this routine has plenty of leg and ab work, it particularly targets the “sweater muscles” with exercises that train them heavy and hard. Hang Snatch High Pulls — an Olympic weightlifting move popular in CrossFit — will train your traps in a brand-new way, while rack pulls will add thickness…

Larry Puckett is a driven and accomplished entrepreneur, CEO and investor who has not only built an impressive career but has also maintained a high level of physical fitness and mental clarity as he approaches the young age of 60 (he is only 57 though). With over two decades of experience scaling companies from startups to multi-million-dollar ventures, Larry’s expertise spans sales, marketing, and leadership, making him a sought-after executive and investor. His current focus is Theon Global, a health and wellness brand he founded to help others achieve peak performance in their own lives. Larry’s personal philosophy is centered around being the best husband, father, grandfather, and friend he can be, while continually striving to learn and grow. His passion for living life at the highest level, both personally…

■ Getting the recommended dose of fruits (two cups) and veggies (three cups) each day has definitely been shown to improve all sorts of heath markers, like blood pressure, cholesterol, and inflammation. Plus they reduce the risk of heart disease and obesity — all great reasons to pack your plate full of them. But a new study just published in the American Journal of Public Health has revealed that bumping that up to eight cups can provide the same boost in happiness as getting a new job after being unemployed. Researchers also found that increasing your intake by just one portion every day can make you incrementally happier. And noted that the overall benefits of upping your consumption of fruits and veggies are almost immediate compared with the long-term positive…

■ The writing’s on the wall: Getting your nose out of gossipy websites, clicking off all the streaming screens, and picking up a book for just 30 minutes a day can help you live longer. Researchers for the University of Yale in the US surveyed general data (income, education, health) on 3 600 subjects, at ages 50 and over, who’d participated in a previous study. They then looked at how often the subjects read books, periodicals, or nothing at all. Over the course of the study, researchers found, people who read books more than 3½ hours a week had a 23% decrease in mortality compared with those who didn’t read at all. Those who averaged 3½ hours of book reading had a 17% lower risk. In all, book readers lived…

■ Oatmeal gets a bad rap: It’s bland. It’s boring. It’s only good for the toppings. But we think it’s time oatmeal emerged from the breakfast backwaters. After all, it isn’t just an inexpensive, damn-near-fool-proof-to-make “good carb” filled with fibre, protein, metabolism-boosting folate, and muscle-friendly phosphorous — it’s also an immune-system booster and cancer fighter, studies show. Not to mention, it’s the perfect pre-workout meal. “Made right, oatmeal keeps you full and gives you the carbs you need to support a long, strong workout”, says Saskia Kleinert, a nutritionist who works with athletes. “If you do any big workout, you need carbs on board or you’ll tank, and oatmeal is by far the most convenient, healthiest way to get them.” Just add the right protein and fat, Kleinert says: “Those…

If you’re a young guy, getting that rock-hard erection of your dreams — and maintaining it for a long period of time — really shouldn’t be a problem. Only it is becoming a problem. In some cases, a big one. A recent study in The Journal of Sexual Medicine found that the age that guys are being diagnosed with erectile dysfunction (ED) continues to fall. In fact, researchers reported that about 25% of new patients showing signs of erection problems are under the age of 40, and almost half of those dudes have what is classified as “severe ED”, the latest euphemism for “not being able to get it up at all, buddy”. And though there are countless bogeymen out there blamed for this mass plummeting of sexual prowess —…

Fitbit Flex 2 fitbit.com ■ The Fitbit Flex 2 is able to track your steps, as well as measure your heart rate, and because it’s water-resistant, it’s able to track your swimming. Bianchi C-Sport Road Bicycle bianchiusa.com ■ It’s for easy, low-impact recovery exercise, the kind that will get the blood flowing. Also, it’s a totally badass bike. DynaPro Direct Resistance Bands dynaprodirect.com ■ Because low-volume, high-frequency workouts between major lifting days are crucial. You can use these at home. Nike Textured Foam Roller nike.com ■ Who can afford to pay for a massage every day? A foam roller will help you relax and stretch muscles at home.…

I’ve always had this fantasy about blindfolding and tying up my girlfriend during sex. She says she’s open to it, but every time I try to initiate it, she’s too timid to go through with it. How can I get her to feel more comfortable? TED R. CALIFORNIA, USA ■ Assuming everything is consensual, she’s more likely to feel open to new adventures if she’s already in a state of arousal. In a recent study, subjects who were shown a variety of pictures both before and after watching pornography all rated the pictures — even the unpleasant ones — much higher - after they’d watched stimulating visuals that aroused them. So why don’t you wait till you’re already in the thick of things and she’s already hot and bothered, then…