Indholdsfortegnelse for September - October 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…

HEALTH DECLINES A 16-year Swiss survey of more than 11 000 adults found that marriages, over time, led to declines in overall health. IT’S NOT ALWAYS NIRVANA A review of 18 studies found that markers for happiness increased only slightly after tying the knot and then slid back to single levels. IT CAN GET YOU DOWN Depression also follows the same trend of improving and then becoming worse after a period of marriage. Light roast or dark roast? 1) For weight loss… Dark roast drinkers shed more body weight than light roast drinkers at the end of a four-week study. 2) For less inflammation… Light roast contains more chlorogenic acid, an antioxidant that lowers inflammation. 3) For a better buzz The energy-boosting compound doesn’t fluctuate much from either roast, so…

Doves Farm Organic Brown Rice Penne For those who avoid wheat and gluten, that doesn’t mean that you have to forego the taste and texture of normal pasta. Doves Farm Brown Rice Penne is a delicious, naturally wheat and gluten-free product that’s made from only the finest organic ingredients. Granoro Gluten-free Spaghetti Granoro uses a mix of white and yellow cornflour, quinoa and rice flour to produce a product that comes very close to conventional pasta and is on par with durum wheat pasta. It’s also delicious with any healthy pasta sauce. Biofair Rice and Quinoa Fusilli Biofair Rice and Quinoa Fusilli is naturally gluten-free, a great source of protein and easy to prepare keeping its shape during cooking. Explore Cuisine Black Bean Spaghetti The Spaghetti is made from organic…

The benefits These little nuggets from the sea are nutritional powerhouses. Raw and unadorned, a dozen oysters provide… 145 CALORIES 9 GRAMS OF PROTEIN 572 % OF ZINC RDA Try this! Skip the breading and frying. This grilled recipe from Molly Kimball is a healthier oyster indulgence. Simple grilled oysters SERVES 2 INGREDIENTS ¼ cup olive oil1 garlic clove, finely chopped1 tsp cayenne pepper or Italian seasoning Black pepper2 dozen oysters TO MAKE 1) Heat grill. Whisk together first 4 ingredients. 2) Place oysters in shell on grill; spoon oil mixture over. Heat till bubbly (about 2 min.). 3) Optional: Serve with a whole-wheat baguette for dipping into the oil. PER SERVING CALORIES 312 PROTEIN 8g CARBS 9g FAT 28g Step-by-step shucking OUR EXPERTS Dietitian MOLLY KIMBALL and RYAN MCPHERSON, owner…

NOBODY WILL EVER CALL a Bloody Mary a health drink. But compared with other cocktails, it’s downright pious. Built around tomato juice (which packs just 25 calories per 120ml — compared with more than 100 for sour mix — plus tons of vitamins A and C), it can handle added indulgences like a strip of bacon and still come out a winning concoction. Here are six of our favourite Mary variations: THE BLOODY MARIA • 120ml Clamato juice• 10ml lemon juice• 60ml mezcal2 dashes Worcester-shire sauce2 tsp horseradish1 pinch grated ginger1 pinch celery salt1 dill pickle spear (for garnish) TO MAKE Combine ingredients, stir, and serve over ice. THE MING’S REVENGE • 120ml tomato juice• 10ml lime juice• 60ml sake1 tsp wasabi paste½ tsp soy sauce½ tsp sriracha sauce1 pinch pepper1…

Q What other interests do you pursue outside the gym? Although my daily lifestyle consists of basically the same, or a similar routine almost every day, which I have absolutely no problem at all with because I’m doing what I love and that excites me, I don’t really have much time to try, or do a whole lot of other things. In my spare time I really enjoy hiking or going for long walks in a scenic environment, doing photoshoots is something I have a lot of fun doing too. As long as I can eat too, baking is definitely something I enjoy doing. Q In 2016 you won the USN Face of Fitness, and you have been an Ambassador for USN ever since. How did this opportunity change your…

■ IF WATER TASTES BAD, IT IS BAD Your mouth can tellyou when you need to drink water but not how safe it is. For example, arsenic and bacteria — two big drinking-water threats — have no noticeable taste. Lead has a mild flavour and can even be sweet. A metallic flavour can signal low (safe) levels of metals. And though chlorine tastes bad, it keeps water clean. But, if tap water suddenly changes flavour or appearance, that could mean problems. ■ CARBONATED WATER ROBS YOUR BONES OF CALCIUM AND LEADS TO OSTEOPOROSIS The origin of this oddball theory is a mystery, but study after study has shown that carbonated and sparkling water have no negative effect on bone density. On the other hand, some research has shown that colas…

FOR STRONG, POWERFUL MUSCLES RULE NO. 1 Fish Carefully Low in calories and price, tilapia is one of the best fish to go for. But it’s usually farmed, and that may pose health risks — a recent US Wake Forest University study found that farmed tilapia contains high levels of omega-6 fats, which trigger inflammation in the body. Instead, opt for salmon. Rich in protein and anti-inflammatory omega-3 fats — four grams per ½ fillet — it also provides high levels of more than a dozen different vitamins and minerals, including vitamin D and vitamin B12. RULE NO. 2 Eat Beyond the Breast Skinless chicken breast meat is a staple among body-builders, but according to St Pierre, most guys don’t realise that the whole bird is fair game. “It’s a…

A boulder way to get happy When your goal is to not fall and break bones, that can keep your mind from dwelling on negatives and actually beat depression, a recent University of Arizona/University of Erlangen, Germany study showed. The research, which looked specifically at bouldering — rock climbing done close to the ground with no ropes — found that people who climbed three hours a week for eight weeks moved from moderate to mild depression.…

YOU KNOW THE SAYING “LESS IS MORE”? Well, it applies to building muscle, too. Carelessly piling on weight and doing more work can be a one-way ticket to overtraining and injury. A smarter way to add an inch to your arms or bulk up your legs: Train with these simple gym-rat-tested techniques that don’t require you to spend more time in the gym. 1) Reverse Pyramids Most pyramids begin with the lightest weight/highest reps and move to heavier weight/fewer reps—so, a 15-rep first set, 12-rep second set, etc. Reverse pyramids start with the heaviest weight/fewest reps, when your muscles are less tired, and end with the lightest weight/most reps. More overload means more growth. 2) Forced Reps To achieve more reps in a given set than you can physically do…

SET THE BIKE UP RIGHT “Comfort is the No. 1 driver of cycling performance — if you’re not comfortable on the bike, you’ll ride less and won’t improve”, says cycling expert Mat Steinmetz. That means adjusting the saddle so your knees and ankles can move within an optimal range — too high, and you’ll be reaching for the pedals; too low and you’ll drop your heel. Serious cyclists should have a pro at a bike shop set up their ride; the rest of us can use these guidelines: ■ Knee angle Set the saddle so there’s a 35 to 40-degree (slight-to-moderate) bend in your knee at the bottom of the pedal stroke. ■ Ankle angle Aim for a 90 to 100-degree angle so the ankle appears to be in a…

Flank steak with beer-caramelised onions SERVES 4 INGREDIENTS ¼ cup olive oil¼ cup soy sauce⅓ cup orange juice2 garlic cloves, minced1 tsp chilli powder• 700g flank steak1 tbsp butter1 yellow onion, sliced2 tsp brown sugarSalt and pepper½ cup dark beer2 tsp whole-grainDijon mustard DIRECTIONS 1) In a shallow dish, whisk together olive oil, soy sauce, orange juice, garlic, and chilli powder. Add steak, cover, and refrigerate for 3 hours. 2) Remove steak and pat dry. Heat a grill to medium-high. Grease grate and grill steak for 2 minutes, then rotate 45 degrees. Grill 2 minutes more and then flip. Repeat and cook until inside is 55°C. Remove and let rest 10 minutes. 3) Melt butter in a pan on medium heat. Add onion and cook 5 minutes. Stir in sugar,…

There’s something electric in the air when a fresh wave of music crashes onto the scene. It’s that thrilling moment when you stumble across a track so catchy, so raw, or so hypnotic that it burrows into your brain and refuses to leave. Whether you’re the kind of person who lives for festival anthems, underground hip-hop gems, or soulful ballads that hit just right, this year’s crop of emerging artists is about to redefine your playlists and reshape the soundscape of 2025. Forget what you thought you knew — these names are the next big thing, ready to make waves, break records, and maybe even change the game. The Genre-Benders Where Styles Collide & Magic Happens Music in 2025 is a kaleidoscope of sound, swirling vibrant colors and patterns that…

Riah, you’ve built a reputation as one of Atlanta’s most dynamic trial attorneys. What first drew you to law, and what continues to fuel your passion for justice today? So my parents were both in the legal field and it just seemed like a natural progression, as I saw them, they worked very hard on behalf of their community. They both worked for the government. My dad was at the DA’s office and I knew that that’s something I had a passion for, and that I understood. So that natural progression made me want to do the same. I wanted to be someone who gave back to the community and served others, and I thought there’s no better way to do that than to understand our laws and figure out…

THE LOUSIEST DOCTOR I’VE EVER VISITED had a memorable waiting room. Everything — every pen, pencil, clipboard, clock, name tag — trumpeted the name of a big pharmaceutical company. Not once did I sit there without seeing a stream of drug reps file through, roller bags rolling behind, to be greeted warmly and whisked behind closed doors. • I stuck with Dr No until the day I’d secured the morning’s earliest appointment but still waited two hours, with my tantrum-prone toddler and debilitating stomach pain. As I was led back to the dim examination room, I passed Dr No chatting with a flock of those smartly dressed, ruthlessly attractive drug reps. When he finally deigned to see me, my son was yowling like a feral pig. What I remember from…

The American National Academy of Medicine recommends that men get 3.7 litres of water per day. But staying hydrated isn’t as simple — or as limiting — as filling up a milk jug in the morning and taking the last swig before you go to sleep. Your needs depend heavily on a number of factors: your body size and activity level, the weather, your health, and just how sweaty a human you are. If you’re a big guy exercising in the heat, you’re obviously going to need a lot more water than a smaller person perched on his chair in a cool office all day. Pace yourself Spread your water intake throughout the day, says dietitian Katherine Zeratsky. If you spend hours without a drink and then chug a bottle…

1. AT HOME For extra-clean-tasting water, try PUR’s Advanced Filtration System, which attaches easily to a faucet and removes 70-plus contaminants. R860, ubuy.za.com 2. AT THE GYM Klean Kanteen’s stain-less steel bottle is tough, light, dishwasher safe, and, most important, pleasant to drink from. R350, yuppiechef.com 3. ON A RIDE The 3l Camel-Bak Ratchet is designed for mountain biking, but it’s a convenient way to schlep water on any kind of excursion. R860, probikekit.co.uk 4. ON A RUN When you’re running, a belt is the best way to pack water. Nathan’s Trail Mix has a zip pocket and holds two 300ml flasks with pushpull caps. R1 850, wantitall.co.za 5. AT THE OFFICE Add some fizz to your daily grind by grabbing a tasty flavoured aQuellé sparkling…

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…

WILLY WONKA must have been riding a sugar high: Candy isn’t dandy. In fact, routinely chomping on more than nine tablespoons of sugar per day — the American Heart Association’s suggested maximum daily limit for men — has links to diabetes, obesity, and heart disease. Studies also show that sugar can shorten lifespan and may even provide fuel for cancer cells. If your attitude toward the sweet stuff has soured, use these tips to scale back your consumption: Know where added sugar lives Soda, cakes, biscuits, candy, and ice cream are all known offenders, but they remain the most common sources for added sugar, according to the American CDC. But added sugar also lurks in 74% of all packaged foods and fruit juice; 250ml of orange and apple juice each…

Exercise form, the mind-muscle connection, whether you remembered to pack clean undies in your gym bag — these are all thoughts a guy might have during a workout. Wondering how exercise impacts bone marrow? That doesn’t make the list. But some researchers looked into it and discovered that — although bone marrow doesn’t give us energy when working out (despite popular opinion) — the fat in marrow plays an important role in bone health. What’s more, physical activity torches the fat in bone marrow and burns it for fuel, which leads to stronger and thicker bones in just a few weeks. What’s cooking? 1) Mushrooms Vitamin D–laden mushrooms should be grilled or micro-waved to retain maximum anti-oxidants. 2) Olive oil Keep your brain clear of toxins, reduce inflammation, and improve…

IN THE LATE ’90S, I was teaching culinary students about a gluten-free (GF) diet for people with a medical condition called celiac disease. Back then, gluten was foreign, and the idea of not eating pizza, bread, or pasta was absurd. Today, 20 years later, going gluten-free has gone main-stream — and not just for those with medical conditions that might necessitate it. Most people looking to lose weight or become healthier have probably at least once wondered whether or not they should ditch gluten. So, should you? WHAT IS GLUTEN, ANYWAY? Gluten is a combination of two proteins, gliadin and glutenin, found in wheat, rye, and barley. It can show up in everything from pasta to cookies to soy sauce to beer. (Though oats don’t naturally contain gluten, they’re often…

Thai chicken curry on sweet potatoes SERVES 4 INGREDIENTS 4 sweet potatoesOlive oil, as needed2 tbsp chopped ginger5 garlic cloves, chopped4 (170g) skinless chicken breasts, large diceSalt and pepperJuice of 1 lime1 onion, julienned4 celery stalks, bias cut4 carrots, bias cut1 red bell pepper, bias cut1 (400ml) can coconut milk2 cups chicken stock3 tbsp red curry paste5 drops fish sauce1 handful coriander, roughly chopped¼ cup basil leaves¼ cup mint leaves DIRECTIONS 1) Roast potatoes at 200°C until fork-tender, about 40 minutes. 2) Heat oil in a pan over medium-high. Add ginger and garlic. Season chicken with salt and pepper, add to pan, and cook for 1 to 2 minutes, stirring occasionally. 3) Add juice of ½ lime, onions, celery, and carrots. Cook for 2 minutes, add peppers, and stir. Once…

LET’S START WITH the obvious and redundant, so you know I’m not a bot: Elodie Yung is extremely beautiful and very, very sexy. And French, which is the same as sexy, really. Yung, 37, is co-starring in Marvel’s new Netflix series The Defenders, as the complex sociopath assassin Elektra, the same character she brought fire to in the Emmy-nominated Daredevil. The half-French, half-Cambodian ex-law student — who also stars in The Hitman’s Bodyguard — got her big break in 2013’s GI Joe: Retaliation. We get a big break every time we see her. Q You grew up on the hard outskirts of Paris. How bad was it? It was quite a tough area. But when you grow up there, it’s your reality. I think I only realised how tough it…

1) Did it take months to book an appointment, and then forever to be seen? How long it takes to snag an appointment and how long you wait once you’re there can reveal a lot about future visits: At 10am, is he already two hours behind? Ain’t nobody got time for that. 2) Was the doc engaging? Not in the McDreamy sense, but did he make eye contact during conversation and actively listen to and address your concerns without interrupting you or scoffing at your “I read online” remarks. 3) Were lifestyle and potential long-term risks discussed? Things like family medical history and how you eat, sleep, exercise, and handle stress should all be covered during your first visit. Omitting those topics is a huge oversight — proceed with caution.…

100% Used water recycled by the Space Shuttle 9% Used water recycled by Spain 86% Used water recycled by Israel CENTRAL AFRICA CAN’T AFFORD IT Central African villages may have clean water nearby but not enough money to build a way to consistently deliver it. NORTHERN CHINA HAS OUTGROWN IT This area has a local population so large, it simply needs more usable water than can be found nearby. CLIMATE CHANGE IS OBSOLETING IT A warming climate brings less snow to melt into rivers and streams, and faster evaporation, so rain can’t replenish reserves. DRILLING IS DEPLETING IT Of all our biggest aquifers (underground water sources), more than half are being sucked dry at an unsustainable rate, NASA has found. TOO MANY COUNTRIES ARE JUST FLUSHING IT Most of the…