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HEAVY LIFTING

WITH CLEAN & HEALTHY LIVING

PROTEIN MUG CAKE VANILLA PROTEIN BALLS BAKED SWEET POTATO

DOES MORE WEIGHT BUILD MORE MUSCLE?

ON COVER:

DIET PERIODISATION

www.fitnesshis.co.za

ISSUE 31 R45.00

SEPTEMBER - OCTOBER 2017 PRINTED IN SOUTH AFRICA OTHER COUNTRIES R39,47 EXCL TAX

GET STRONG FIRST

5 STRENGTH MOVES THAT GUARANTEE RESULTS

LOOKING BODY

A NEW APPROACH TO DIET THEORY

HIS EDITION

SUMMER

JACO VAN WYK

8 WEEK TRAINING GUIDE INSIDE

THE ULTIMATE

BEACH BODY

CONTENTS

>> On the cover Jaco van Wyk

Jaco van Wyk jaco_vw >> Image by Sean Levitt sean.levitt.photographer

28 26

POWER UP 8 General news Industry update

12 Ask Fitness His Edition COVER PROFILE We feature rising fitness star Jaco van Wyk

MALE FIXATION Micaela Markides

All your health and fitness questions answered

14 Grooming Avoid discomfort and irritation after shaving

17 Gym gear Gear up with the latest fitness apparel on shelf

20 Guy gear The latest gear, fashion and accessories to compliment your fitness lifestyle

24 Fit tech Tech to give you the edge in your training and racing

32 Health tests every man needs Prevention or early detection is the best approach to maintain optimal health

36 Take a load off Challenging the heavy weights paradigm

68

INSIDE THE PROTEIN BAR Are you getting everything you need and nothing that you don’t?

TRAINING 50 Fitness news The latest news, stats and info

38

ULTIMATE BEACH BODY WORKOUT Get shredded by summer with our 8 week workout

52 Rest intervals The ideal duration for maximum growth

56 Form first Challenge yourself with the overhead squat

57 Endurance column Breaking the 7h30m mark

58 CrossFit column How to become a better CrossFitter

60 Five strength moves Build strength and explosive power

SUPPLEMENTS & NUTRITION 66 Supplement news Power your performance

67 Protein power up!

Protein pudding mug cake

70 Nutrition news Eat clean, live healthy

76 Diet periodisation A new approach to diet theory

78 Show coverage All the latest action from the competitive physique stage

2 SEPTEMBER - OCTOBER 2017

EDITOR’S LETTER

DON’T MISS OUT! WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

‘‘

LIVING YOUR BEST LIFE HAPPENS AT THE CONFLUENCE OF HEART, BODY AND MIND.

HOW’S YOUR HEALTH? It’s amazing just how much thought, planning, time and effort we all put into improving our bodies and our sporting performances. We test our strength or fitness, we construct a programme, we implement that plan, ticking off consecutive workouts day after day, week after week, month after month.

We retest. We compete. We perform and achieve our goals. We start the process all over again to become even better versions of ourselves.

While these are highly commendable and admirable traits, this approach also creates a lack of balance in our lives.

Our preoccupation with the attainment of physical goals often leaves little room for other forms of development, which are often as important, if not more so, than physical improvements.

When last did you get a health assessment done? When, if ever, did you sit down with those results and formulate a plan to improve those measures, especially if you were found to be just within acceptable parameters? I’m willing to bet that “acceptable” is a word that doesn’t even feature in your vocabulary when you discuss your physical goals.

Why then should your state of health be treated as second-rate? In fact, it could be argued that optimal health is a precursor to optimal physical performance and should therefore be a priority, yet very few guys I know can tell me the results of their fasted glucose test or their triglyceride levels. They can, however, rattle off their one-rep bench press max or half marathon PB without a pause.

And even less, if any, proactive attention is given to emotional hygiene. Why is it that

4 SEPTEMBER - OCTOBER 2017

‘‘

The team behind this issue’s workout shoot - Dylan, Cindy & our model, Matthew.

we can find an hour each day to lift weights or get a training session in, yet we struggle to find 10 minutes to clear our heads of stress or manage emotions? Why does it take a mental or emotional breakdown before we seek help, advice or assistance in getting out heads in order. Why does it take a blood pressure reading of 160/100, skyrocketing LDL cholesterol levels, or, worse, a heart attack, before we start paying attention to our state of health?

Optimal health and wellbeing is not one dimensional. It’s not just a factor of how good you look naked, or how fast you cover a race distance by foot or by bike. It’s multi-faceted. Living your best life happens at the confluence of heart, body and mind.

It requires dedicated attention and focus on every aspect of your overall development, from your underlying health and emotional wellbeing, to your strength, mobility and the amount of muscle you carry. Focusing on any one aspect in isolation is futile.

I would therefore like to encourage you to dedicate more time to all the other aspects of your life that you’ve potentially been neglecting, regardless of your age.

It’s never too early, or to late to start caring about the state of our insides, as much as we fixate on our outward appearance.

And the best place to start is with an assessment of your current state, from your basic health and your emotional state, to prevailing levels of stress, and, yes, your physical prowess. These proactive steps will allow you to take control of your life and steer it in the direction you want it to go, with a vastly reduced risk of unexpected ‘bumps’ on your journey to your best possible life.

PEDRO VAN GAALEN

Editor

@PedrovanG

@jaco_vw

@leandrevz_wffpro

@matthewlarkins_wbffpro

@neil.vanrooyen

@ruallaubscher

@sean.levitt.photographer

5 STRENGTH MOVES TO MASTER

TURN TO

PAGE

60 ON THE COVER...

MAKE THIS YOUR BEST SUMMER YET. WE DELIVER ALL THE INFO YOU NEED

@pedrovang

START YOUR JOURNEY HERE:

LIGHTER WEIGHTS TO FAILURE AS EFFECTIVE AS HEAVY WEIGHTS PG 36

8 WEEKS TO A BODY WORTHY OF THE BEACH PG 38

22

HEALTH TESTS EVERY MAN NEEDS Prevention or early detection is the best approach to maintain optimal health

FOLLOW US ON TWITTER @FITNESSHISEDITION OR INSTAGRAM @FITNESSHISEDITION OR FIND UPDATES ON FACEBOOK WWW.FACEBOOK.COM/FITNESSHE

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PUBLISHER’S LETTER

‘‘

PUBLISHER ANDREW CARRUTHERS andrew@maverickpublishing.co.za

Always be open to new ideas and new concepts, but remember that there is no substitute for good old-fashioned hard work.

There hasn’t been much of a climate shift between the hot months and the so-called colder winter months this year, but people certainly tend to be happier when the shift from winter to summer begins. Days get longer and warmer, so people become more active and their general mood starts to lift. I don’t know many people who prefer winter, but considering all the other political instability we have to put up with in SA, it’s amazing to see that something as small as a change in temperature can bring about such positivity.

However, come rain or shine, winter or summer, the amount of work required to maintain or improve a great physique doesn’t change. The fitness industry is constantly in a state of evolution and there are always new techniques being developed for both nutrition and training.

Whether they work or not is irrelevant as my point is that we’re constantly bombarded with new theories on how to train or eat better, build more muscle and drop more fat, often with supposedly ‘easier’ methods. I would like to caution against chasing after these ‘revolutionary’ physique-enhancement concepts. Always be open to new ideas and new concepts, but remember that there is no substitute for good old-fashioned hard work. If it looks easy or feels easy, then it’s probably not going to work.

I’m not saying there’s only one way to build and maintain a great physique, but it’s worth being aware of the ways in which

FROM THE PUBLISHERS OF Combined circulation of 82,000 magazines

6 SEPTEMBER - OCTOBER 2017

‘‘

NO SUBSTITUTE FOR HARD WORK

pedro@maverickpublishing.co.za

DEPUTY EDITOR WERNER BEUKES CO-PUBLISHER Tanja Schmitz

ADMINISTRATION

businesses constantly try to persuade the growing number of individuals who are engaging in fitness and embarking on some sort of physique transformation, to try their ‘new’ or ‘improved’ ways to build a great physique. With the number of people flooding into gyms across the country, fitness is big money, so don’t get caught up in all the new technique hype.

Your body is a resilient structure that is constantly trying to return to a state of homeostasis. Only through vigorous and intense exposure to weight training and solid nutrition will it be forced to change and grow. I say forced because if you’re not training with intensity and intent then there is no reason for your body to adapt to the stresses and forces you’re imposing on it.

It’s no secret that the best physiques in the world are carved and shaped by people who have an absolute passion for training.

If you don’t have a similar level of passion, or you simply don’t enjoy training then, much like anything else in life, you won’t succeed in achieving your goals if you don’t enjoy what you’re doing. Simply enjoying training and the challenge of pushing yourself further and harder is half the battle won. Then throw in a little discipline and consistency and you’ve got the perfect recipe for success when it comes to building your dream physique.

As we do in every edition, we’ve gone all out to rip out the fluff to only bring you the quality content you need to succeed in building your best physique. There’s no time like the present, so with the hotter summer months ahead, let’s crack open a few fresh cans of drive and motivation and power through the next few months giving it nothing but our all.

Enjoy issue 31.

ANDREW CARRUTHERS

Publisher

_MAV3RIK_

EDITOR PEDRO VAN GAALEN

mav3rik

Leoni Needham

PHOTOGRAPHERS Jason Ellis, Cindy Ellis, Hennie Lombard, Slade, Michael Neveux, James Patrick, Soulby Jackson

SENIOR DESIGNERS Christian Nel, Teya Esterhuizen

CONTRIBUTORS & ADVISORY Gareth Powell, Sean Johnson, Julian ReichmanIsraelsohn, Steve Attwell

TECHNICAL Cory Schmitz

ADVERTISING SALES ANDREW CARRUTHERS andrew@maverickpublishing.co.za 011 791 3646

PUBLISHED BY THE MAVERICK PUBLISHING CORPORATION Publishers of Muscle Evolution, fitness magazine and FATLOSS magazine. www.maverickpublishing.co.za Postnet suite 99, Private Bag X8 North Riding, 2162 Head Office: +27 11 791 3646 Fax: 086 660 4761 E-mail: info@fitnesshe.co.za www.fitnesshe.co.za Unit 7, Ground Floor, Boskruin View 181 Girdwood road, RandparkRidge, 2169

DISTRIBUTION ENQUIRIES

RNA DISTRIBUTION, Tel +27 11 473 8700

FOR SUBSCRIPTION ENQUIRIES Ramsay Media Tel 0860 100 456; Fax 086 670 4101 International +27 21530 3385; Email: subs@ramsaymedia.co.za

No liability is assumed by The Maverick Publishing Corporation, Muscle Evolution (and M.E’s Fitness) nor any of the authors of the information provided in this publication. The Maverick Publishing Corporation cannot be held liable for any advice provided in this publication.

The information published in this magazine should not be considered as medical advice, please consult a registered doctor. The Maverick Publishing Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our publication office.

The Maverick Publishing Corporation reserve the right to reject any advertising without notification, and will not publish any editorial material nor advertising that we feel does not comply with our readership audience.

All Stock photography via www.dreamstime.com & www.shutterstock.com

POWER UP

■ GENERAL NEWS

Used for the temporary relief of stiffness and pain in your muscles, joints and tendons. The oil is easily absorbed and is made with natural herbs to relieve muscular sprains, bruises and swelling as well as to improve circulation.

SHOP

DEEP HEAT ARNICA MASSAGE OIL

THE GLOBAL FITNESS APP MARKET IS PREDICTED TO GROW AT A COMPOUND ANNUAL GROWTH RATE OF 29.45% DURING THE PERIOD 2017-2021

POWER UP!

ACCORDING TO THE GLOBAL FITNESS APP MARKET 2017-2021 REPORT,

ALL THE LATEST NEWS IN THE WORLD OF FITNESS

HIIT NOT IDEAL FOR ALL, SAYS EXPERT

PEOPLE NOT USED TO HIIT PUT THEMSELVES AT SERIOUS RISK, SPECIFICALLY HEART RELATED, BECAUSE THE INTENSITY LEVEL IS SO EXTREME.

The rising popularity of High Intensity Interval Training (HIIT) could put certain individuals at serious health risks, according to a North East academic whose scientific research has led him to update his handbook on the subject. Morc Coulson, a sports and exercise lecturer at the University of Sunderland, has been involved in the health and fitness industry for the past 20 years. With the rising popularity for HIIT workouts, also known as interval training or metabolic conditioning, Morc has drawn on the latest scientific research behind the routines in the third edition of his Fitness Instructor’s Handbook. Morc states: “There’s a huge area of research around HIIT training, a fitness trend made hugely commercial across the world in recent years. I have tried to dispel the myths and talk about the real science about

the different intensity levels of exercise and what it does to the body. A lot of those who will join a HIIT workout will tend to be people who have not done a great deal of exercise in recent times, so their body is just not used to that level of intensity. They therefore put themselves at serious risk, specifically heart related, because the intensity level is so extreme. This is maximum intensity training and although there are many really good instructors, there is sometimes a lack of experience and scientific knowledge to be able to prescribe and monitor the correct intensity appropriate to each individual in the session. As sessions are often so diverse in terms of the fitness level of participants, for some it’s just not right. There’s a moral responsibility to provide the most appropriate type of exercise for the individual.”

APP FREELETICS

Get a personal workout and nutrition plan based on your fitness level and goals with the range of Freeletics apps, which include Freeletics Bodyweight (train anywhere, any time with no equipment), Running and Gym. The free versions of these apps contain a selection of workouts

accessible to everyone. A Nutrition app is also available. Users can also purchase access to the Freeletics Training Coach – a state-of-the-art digital trainer that builds tailored week-by-week training plans, completely customised to the user using artificial intelligence learnt

Available for iOS and Android, www.freeletics.com/en

8 SEPTEMBER - OCTOBER 2017

from millions and adapted to the individual. The Training Coach analyses performance, tracks progress and adapts training plans accordingly over time. Since launching, the Freeletics community has grown to over 16 million users in more than 160 countries.

TOP READS THIS MONTH FITNESS INSTRUCTOR’S HANDBOOK, A COMPLETE GUIDE TO HEALTH AND FITNESS, 3RD EDITION (KINDLE EDITION)

By Morc Coulson The Fitness Instructor’s Handbook, 3rd Edition, is a resource for students and qualified fitness professionals alike. The handbook covers correct technique, safety points, step-by-step photos and updated references. Other updates reflect the latest changes to the National Occupational Standards for both Level 2 and 3 qualifications.

Morc has written eight books in his Complete Guide Series, a culmination of his knowledge in the areas of health and fitness, which have become key texts for many institutions around the UK and globally. $27.35 www.amazon.com

TIM NOAKES: THE QUIET MAVERICK

By Daryl Ilbury On 5 February 2014, world-renowned scientist Tim Noakes fired off a tweet allegedly dispensing dietary advice to a young mother into a highly volatile media space; the fallout threatened to destroy his career. This is the untold backstory.

Veteran journalist and writer Daryl Ilbury unveils, layer by layer, a combustible mix of scientific ignorance, academic jealousy, the collapse of media ethics, and the interests of a worldrenowned scientist in highlighting the intricacies of human nutrition and exposing those he believes have vested interests in regulating it.

R169 www.loot.co.za

THE TB12 METHOD: HOW TO ACHIEVE A LIFETIME OF SUSTAINED PEAK PERFORMANCE (KINDLE EDITION)

By Tom Brady New England Patriots quarterback and 5-time Super Bowl champion, Tom Brady explains how he developed his approach to long-term fitness, presenting a comprehensive, step-by-step guide to his personal practice. He offers the principles behind pliability – a new paradigm toward a more natural, healthier way of exercising and living that challenges some commonly-held assumptions around health and wellness. The method also advocates for more effective approaches to strength training, hydration, nutrition, supplementation, cognitive fitness, recovery, and lifestyle choices. $17.09 www.amazon.com

■ EVENTS CALENDAR

SPORTING EVENTS

2

NEON RUN

Get ready, set, glow!

Jozi runners and party animals will once again light up the night with the lights and sounds of the Neon Run Johannesburg. The 5km course, which entrants can run, walk, skate or cycle, is lavishly lit with spectacular light activations and participants are rewarded at the finish line with entertainment from a variety of SA’s hottest musical acts.

Venue: St Stithians College, Sandton

S E P T

www.neonrun.co.za

16 17 S E P T

FEDHEALTH MTB CHALLENGE

Mountain bikers of all ages can look forward to spectacular, well-designed mountain bike tracks, wholesome family fun and magnificent scenery. Junior mountain bikers saddle up on Saturday for the Fedhealth Kids MTB events, with the more serious 15km, 28km or 60km events on Sunday.

Venue: Boschendal Wine Estate

IMAGE BY TOBIAS GINSBERG

POWER UP

www.stillwatersports.com entries@stillwatersports.com

O

EVENTS 10 S E P T

DISCOVERY VITALITY RUN SERIES

Discovery Vitality has launched the Discovery Vitality Run Series. Designed to help people improve their health through physical activity, the series connects four iconic running events in the city of Johannesburg, namely the Old Eds,

IMAGE BY DANIEL COETZEE FOR WWW.ZCMC.CO.ZA

Wanderers, Randburg Harriers and Rockies road races. The events include entry level distances including 5km, 10km, and 21km options, to encourage people of all ages and fitness levels to take part.

EVENT 3: Randburg Harriers Adrienne Hersch Challenge Venue: Randburg Sports Complex,

Johannesburg

www.discovery.co.za/vitality/runseries

7 C T

NISSAN TRAILSEEKER WESTERN CAPE

The magnificent valley of Hemel & Aarde hosts the Nissan TrailSeeker Western Cape series. A diverse array of mountain biking trails are on offer, catering for all levels of riders and families.

Venue: Sumaridge Estate Wines, Hemel & Aarde, Hermanus

COURSE DATES

JOHANNESBURG 26 August Event Periodization 2 September Boxing Level 1 9 September Functional Movement Assessment 16 September Boxing Level 2 30 September Boxing Level 3 CAPE TOWN 30 September Sports Massage course 16 & 17 September Bootcamp course 4 November Strapping course

Visit www.fitpro.co.za for more info or email fitnesspro@fitpro.co.za for bookings.

10 SEPTEMBER - OCTOBER 2017

16 S E P T

IMABE GY ANDREW DRY FOR ZCMC.CO.ZA

OBSTACLE COURSE RACING WARRIOR RACE SERIES

South Africa’s largest obstacle course race series, the Toyota Warrior powered by Reebok consists of eight events in four provinces, offering three distances where athletes from different sporting disciplines can compete against one another. The event incorporates trail running with various physical challenges in the form of obstacles.

EVENT 6: Toyota Warrior Venue: Tierpoort, Pretoria East Date: 16 September 2017 EVENT 7: Toyota Warrior Date: 21 October 2017 Venue: Meerendal Wine Estate, Durbanville www.warrior.co.za

7 O C T

CROSSFIT FEAST!

22 24 S E P T

LAST MAN STANDING INDIVIDUALS

Last Man Standing (LMS) is a brand for the CrossFit community, by the community. Having grown from a single event in 2014, LMS now generates year-round activity through live events, global online events and engagement with community partners.

Delivered in partnership with CrossFit Radium, a CrossFit Inc. affiliated box located in Gauteng.

Venue: Modder Sports Complex, Johannesburg, South Africa www.lms360.ne

This adrenalin-charged event combines trail running, obstacles, mud and fun in an actionpacked race that caters for athletes of all fitness levels. Each event is designed to incorporate each unique venue’s natural terrain, which may include running up a hill, getting across a river or jumping into a mud pit. All events include a best dressed competition.

IMAGE BY ZOON CRONJE FOR ZCMC.CO.ZA

7 C T

An obstacle course race that involves trail running and climbing, crawling, and sliding across various types of obstacles that have been designed by professional obstacle course race athletes.

EVENT 12: THE BEAST Venue: The Wedge 4x4 trail, Beyers Naude

Drive, Muldersdrift

www.thebeastchallenge.co.za

www.unitedwestand.co.za

27 28 O C T

AFRICAN CHAMPS 2017

info@africanchamps.com AfricanChamps ChampsAfrican

IMPI EVENT 3 Venue: Jan Smuts House, Centurion www.impichallenge.co.za

O

United We Stand (UWS) is a weekend-long, multi-disciplined CrossFit team competition. This year the UWS event will take place over three days and will expose teams comprised of 3 men and 3 women to a range of testing workouts.

Venue: Old Mutual Sports Centre, UKZN Campus, Berea, Durban

Set to be an annual competition, the African Championships provides a platform for CrossFit athletes to compete for titles and prizes. Prize money of R40,000 has been allocated to the men’s and the ladies’ categories. The men and ladies leaders after each heat will be awarded the African Champs Yellow Jersey. About 300 RX (elite) athletes are expected to fight for the individual title to be crowned Africa’s Fittest.

Venue: Sun Park, Carnival City, Brakpan, Boksburg

IMPI CHALLENGE

THE BEAST OBSTACLE CHALLENGE

13 15 O C T

UNITED WE STAND

PHYSIQUE AND BODYBUILDING CONTESTS

S E P T E M B E R IFBB SA National Championships

Date: 1-3 September 2017 Venue: The Ridge Casino, Witbank, Mpumalanga Visit www.ifbbsa.com, or email ifbbsapa@gmail.com Wiehann van Wyk took the Overall Athletic Physique title at the IFBB SA 2016.

IBFF National Championships

Date: 9 September 2017 Contact Arnie Williams on 082 410 7858 or email viperpro@iafrica.com

IFBB Gentle Giant Classic Athletes who have qualified will gather to compete in the IFBB Gentle Giant Classic, an IFBB-sanctioned show and a 2018 Arnold Classic Africa qualifier. R500,000 in prize money will be on offer. Each division’s top six competitors will receive a cash prize.

Date: 16 September 2017 Venue: Johannesburg Visit www.ifbbsa.co.za

O C T O B E R NABBA/WFF National Championships Date: 6, 7 October 2017 Venue: Unisa Auditorium, Pretoria Contact Alet Lemmer on 079 377 4350 or email alet.lemmer@gmail.com

www.fitnesshis.co.za 11

POWER UP

■ READER Q&A

ASK THE EXPERTS >> Question answered by Mario van Biljon and Pedro van Gaalen

“MANY PROTEIN BARS CONTAIN ADDED FATS, SO READ THE LABEL OF YOUR PREFERRED PRODUCT TO CONFIRM TOTAL CALORIES OF EACH BAR AND FACTOR THAT INTO YOUR DAILY INTAKE.”

RAISING THE (PROTEIN) BAR Q

What is your view on eating protein bars while on a low-carb diet and can I include them as a replacement meal or snack? Is it possible to lose body fat while consuming a moderate amount of good carbs, as I’m carb sensitive and gain weight quickly? To what amount (in grams) should I drop my carbs to not gain fat but still have enough energy? I currently weigh 82kg, and supplement with whey protein, a testo booster, a multivitamin and a fat burner. Vuyo

A

Protein bars used in moderation should be no problem. Just bear in mind that many low-carb bars do not have their sugar alcohol levels declared under their total carbohydrate content, so you need to factor this into the bar’s total calorie content. Also remember that many protein bars contain added fats, so read the label of your preferred product to confirm total calories of each bar and factor that into your daily intake.

Any product over 200 calories shouldn’t be considered fit for purpose in the context of providing a healthy, convenient on-the-go snack option. It’s also worth

12 SEPTEMBER - OCTOBER 2017

selecting options that contain healthier sources of fat, with no trans fats. While protein bars are certainly a convenient, reasonable dietary option for someone looking to drop body fat, they aren’t a suitable long-term substitute for a healthful whole food meal.

With respect to your second question, it’s definitely possible to lose body fat while consuming a moderate level of good carbs. Good quality complex and fibrous carbs such as oats, quinoa, sweet potato, vegetables and salads serve as metabolic fuel and help to ignite and sustain a healthy metabolic rate. Cutting

Do not add oil and/or sugarrich sauces to your carbs as this is a bigger problem than the complex carbs themselves.

carbs too low, while certainly conducive to short-term weight loss, ultimately has a negative effect on your metabolic rate, energy levels and exercise performance.

It is generally the overly starchy and processed carbs that pose the biggest threat to weight loss, in addition to the things people add to their carbs like oil and/or sugar-rich sauces that are the problem, not the complex carbs themselves.

To answer your third question, it is difficult to advocate a level of carbs that you should strive for without having a feel for your individual metabolism, daily activity levels, training frequency and intensity, and current body composition.

However, given your carb sensitivity, consuming most if not all of your daily carbs around your workouts, and limiting their intake during the remainder of the day, is often a beneficial approach to sharpen your insulin response, while ensuring you have the energy needed to complete your workouts.

CREATINE & TESTOBOOSTING SUPPLEMENTS

Q

I have a question regarding the timing of creatine use.

The suggested use in most cases seems to be taking creatine before training. However, in many athlete profiles featured in the magazine, it seems they take creatine after their training session with their protein shake. Is it better to take creatine before or after training? My second question pertains to the use of testosterone-boosting supplements. Hanno

A

With regard to the timing of creatine intake, you need to understand that creatine is not some kind of stimulant, like caffeine or ephedrine.

In other words, it’s not something you take, then wait 20 or 30 minutes for it to “kick in” and deliver an adrenaline boost or surge of energy to enhance workout performance. Creatine works somewhat differently. Once ingested it will be delivered, via the digestive tract, to the bloodstream. It is then carried to muscle cells before being transported across the muscle cell membrane into the cell, where it is stored as something called creatine phosphate. This stored form of creatine will then sit latent until that particular muscle cell comes under stress from intense anaerobic exertion, as is the case during weight training. As the muscle’s adenosine triphosphate (ATP) reserves are depleted from intense exertion, creatine phosphate is synthesised to donate a phosphate group to the by-product of the process that metabolises ATP to release the energy muscle cells need (a process called oxidative phosphorylation), adenosine diphosphate (ADP). With the addition

During weight training creatine phosphate’s role in regenerating extra ATP will allow you to force out a couple more reps.

of this phosphate, the body is able to regenerate ATP. Accordingly, with more creatine phosphate stored in the cells thanks to supplementation, intense physical activity can be extended. In more practical terms, during weight training creatine phosphate’s role in regenerating extra ATP will allow you to force out a couple more reps that you might not have had the ability to do before, thus increasing the stress placed on working muscles. This, in turn, should stimulate a greater adaptive response, in this case hypertrophy, thereby adding more muscle. With the aforementioned in mind, it then seems prudent to consume your creatine when its absorption and transportation across the cell membrane and into muscle cells will be maximised. We know that muscle cell sensitivity and the whole hormonal and enzymatic environment is most conducive to nutrient absorption and retention in the period immediately after training – often referred to as the window of opportunity. This is the reason why many seasoned athletes take their creatine with their postworkout shakes, as you suggest.

TESTO-BOOSTER

Q

I feel my diet is on point, and I’m using the standard whey protein, glutamine, creatine and multivitamin at the moment.

Would I benefit from using a testosterone booster? Hanno I have always found ZMA or ZMA-based testosterone support formulas to be the most efficacious. There are a number of them on the market, but the important thing to make sure of is that the brand you choose is using the original patented form of ZMA. There are a number of knock-off ZMA brands on the market that are not backed by the clinical research done on the patented material. If you’re unsure, don’t be afraid to contact the manufacturer and ask for their licence agreement, or to confirm which other local manufacturers use this form.

A

THE PRESSING TRUTH

Q

I have recently started using flaxseed oil compressed tablets.

What is the difference between the flaxseed oil (liquid) and compressed tablets? If there’s a difference which is the best, oil or tablet form? Mark

A

The active ingredients in flaxseeds are omega-3s (linolenic acid) and to a lesser extent omega-6s (linoleic acid) oils. Oils, as the name implies, are liquid at room temperature and thus can’t be compressed. The oil can be extracted from the flaxseed (linseed) and bottled or encapsulated in soft gel caps. I suspect what you are referring to is compressed whole flaxseed or flaxseed powder. Either way, this would not provide a sufficiently concentrated amount of essential fatty acids per dose. Furthermore, the

compression used in tableting can generate heat, which could adversely affect the heat and light-sensitive essential fatty acids. To get an efficacious daily dose of the essential omega-3 fatty acid linolenic acid, I would recommend two tablespoons of cold-temperature processed flaxseed oil purchased from refrigerated storage and packaged in a dark, lightprotective, glass bottle. Do not heat or cook with this oil. To preserve its nutritional integrity, sprinkle it over your vegetables, salads, or add it to your protein shakes or smoothies. ■

www.fitnesshis.co.za 13

POWER UP

■ GROOMING

AVOID DISCOMFORT AND IRRITATION AFTER SHAVING Every day, men’s skin is irritated by the repeated movement of the razor. With each movement of the razor across the skin, facial micro traumas are created by the resistance of stubborn facial hair. The epidermis becomes damaged and can provide an easy gateway for germs. In addition, traditional shaving foams and shaving soaps have highly basic pH levels, which tend to break down the lipids that form the skin’s protective hydrolipidic film. Without this crucial protective layer, the skin becomes dehydrated, increasing the feeling of discomfort and tightness.

WHAT TO DO: Avoid irritating the skin with soaps or cleansers that are too aggressive. Wet your facial hair with warm water in order to facilitate shaving. Choose shaving foams

that are soap-free with a neutral pH to minimise the deterioration of the skin’s hydrolipidic film. After shaving, apply a moisturiser to soothe and rehydrate your skin.

TIP PROVIDED BY FLORENCE BENECH, PHARMACIST, DIRECTOR OF VICHY LABORATORIES - ACTIVE COSMETICS

GROOMING AVOID DISCOMFORT AND IRRITATION AFTER SHAVING

SHOP

THE RED DANE THE GREAT MOISTURIZER A thick yet lightweight premium moisturiser with a luxurious silky consistency. >> R590 (150ml) www.reddane.co.za

14 SEPTEMBER - OCTOBER 2017

SORBET MAN SHAVING CREAM

Formulated with ingredients such as olive oil and aloe vera to soften the hair and lubricate the skin. >> R149 www.sorbetman.co.za

VICHY’S MINERALIZING THERMAL WATER Helps to refresh and replenish skin whatever your skin type >> R169 www.vichy.co.za

SORBET MAN PRE-SHAVE OIL

Helps prep the skin for a smooth shave to reduce the risk of nicks and skin irritation. >> R159 www.sorbetman.co.za

NEW LOCALLY-MADE RED DANE SKINCARE RANGE LAUNCHES Activated charcoal, essential oils, kelp, apricot kernels, grapeseed oil, peppermint extract and green tea are just a few ingredients you’ll find in South Africa’s latest skincare and grooming range for men, called Red Dane.

Products are made of high-quality formulations that are animal friendly and paraben free, and are suitable for all skin types.

The range comprises of the Essential Face Wash, the Energizing Face Scrub, The Great Moisturizer, a Deep Pore Cleansing Clay Masque, The Great Shave, and The Balm.

For more info, visit www.reddane.co.za

ADVERTORIAL

■ DIS-CHEM

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6 PACK THIS SUMMER been training hard in the gym all through winter, but I’m still a bit soft in the middle.

Q I’ve How can I ensure that those six-pack abs are ready for the beach this summer?

A

The ultimate midsection is a combination of 3 important factors: the right diet, a comprehensive supplement plan, and a solid training programme.

To achieve the six pack you’re after, you first need to ‘expose’ your ab muscles by getting rid of that layer of subcutaneous fat around your midsection. There

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COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL NEEDS AND PROFESSIONAL ADVICE

POWER UP

■ GYM GEAR

UNDER ARMOUR HORIZON RTT TRAIL SHOE

These were made for the runner who makes the trail their second home. With superior cushioning and incredible durability, they‘re ready to put in some serious miles.

R1,899 www.underarmour.com/en-za

PUMA

G-STAR STRETT JACKET

Graphic tee R699 www.puma.com

Constructed from a lightweight high-tech fabric and features an integrated detachable backpack.

R3,199 www.g-star.com/en_za

UNDER ARMOUR SWACKET

NIKE AIR ZOOM PEGASUS 34

A sweatshirt with the protection of a jacket that’s also water-resistant. Dual-layer fleece base with woven overlays, providing added protection and warmth retention.

R2,299 www.underarmour.com/en-za

A Flymesh upper made of lightweight translucent monofilament yarn contains the foot but allows for ventilation. Radiused heel taper promote a natural strike.

R1,999.95 www.store.nike.com/za

NIKE ZOOM FLY

Lightweight upper, soft and resilient Lunarlon foam midsole, a 10-mm offset and 33-mm stack height makes it one of the fastest everyday shoes.

R2,299.95 www.store.nike.com/za

GEAR UP, GET OUT!

GEAR UP FOR ANY ACTIVITY WITH THE LATEST FITNESS APPAREL ON SHELF.

EVERLAST

Tee R149 Game & Makro stores

www.fitnesshis.co.za 17

POWER UP

■ GYM GEAR

UNDER ARMOUR COLDGEAR

Double-layer fabric wicks moisture away from the wearer’s skin and circulates body heat. The lightweight construction allows for high levels of warmth without added bulk.

PUMA

Ignite Netfit R2,799 www.puma.com

EVERLAST

Hoodie R229 Game & Makro stores

FLEECE ¼ ZIP TOP R999

INFRARED ¼ ZIP FLEECE R1,299

NIKE ZOOM VAPORFLY 4%

Created in conjunction with Nike’s Breaking2 project, with new Nike ZoomX foam that is ultra-lightweight, soft and capable of providing up to 85% energy return.

Price TBA www.store.nike.com/za

PUMA

NightCat reflective 7” short R999 www.puma.com

ARMOUR COMPRESSION CREW R899

EVERLAST

Shorts R199 Game & Makro stores

PUMA

NightCat Reflective Jacket R1,999 www.puma.com

ARMOUR TWIST COMPRESSION R999

18 SEPTEMBER - OCTOBER 2017

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■ GUY GEAR

PROTECT

Police “Flow 1” sunglasses R2,790

Polar “The Warren” sunglasses R1,290

COOL SHADES

POWER UP

GUY GEAR

THE LATEST GEAR, FASHION, AND ACCESSORIES TO COMPLEMENT YOUR FITNESS LIFESTYLE Police “Master 3” sunglasses R2,490

CANON EOS 200D The Canon EOS 200D is a new lightweight, easy-to-use DSLR camera ideal for photos or videos. Features a vari-angle screen, the world’s fastest Dual Pixel CMOS Auto Focus, which ensures the camera quickly and accurately focuses on subjects, the newest APS-C sensor for improved low-light performance, and Canon’s latest processor, the DIGIC 7, which optimises settings automatically in any situation.

Police “Jungle 3” sunglasses R3,190 Available from Execuspecs

THE CANON EOS 200D IS ALSO COMPATIBLE WITH SMART PHONES, FEATURING BUILT-IN WI-FI AND BLUETOOTH® TO RAPIDLY SHARE HIGH-QUALITY PHOTOS VIA THE CANON CAMERA CONNECT APP.

20 SEPTEMBER - OCTOBER 2017

TUDOR STYLE With its elegantly sophisticated lines, the Tudor Style borrows its aesthetic codes from classic watches of the ‘50s, ‘60s and ‘70s, making it a retro-chic watch for all occasions. Features a round case available in four sizes: 28, 34, 38 and 41mm, which is enhanced with a double bezel featuring alternating surface finishes and dauphine hands. Newly available is an additional design with a steel or gold fluted bezel and baton hands.

Dials are interspersed with markers inspired by the timepieces of the 1950s, including the famous double markers at 12 and 6 o’clock.

Dial colour options include blue sunray, burgundy sunray, gloss black, champagne sunray and silver sunray.

Available at selected Rolex retailers country wide. www.tudorwatch.com

Skullcandy's new Crusher Wireless headphone replicates the ‘live concert’ feeling. Designed with premium materials and engineered to emphasise fit, comfort and durability, the headphone features a flexible headband, an amplifier and a battery in the ear cup to drive the level-adjustable subwoofer.

Includes removable/replaceable cables and collapsible ear cups for easy storage.

Also equipped with an auto on/off smart circuit that senses when music has stopped playing and turns off the amp automatically, improving battery life and removing the need for a power switch.

R2,499 www.luksbrands.co.za

LISTEN

SKULLCANDY CRUSHER WIRELESS

WOLVERINE RAIDER ROMEO Features a full-grain leather upper, CK mesh lining, a removable full-cushion insole, and a MultiShox comfort system with individual compression pads built into the soles that absorb shock and return energy. Wolverine Contour Welt allows the boots to bend and flex at essential points for maximum performance, comfort and durability.

R2,099

WOLVERINE BLACK LEDGE This hiking shoe has a waterproof fullgrain leather upper with a moisturemanaging mesh lining. The boots also feature compression-moulded EVA inner- and midsoles, offering supportive cushioning around the ankle and the sole.

Mid-height boots also available.

R1,600

WOLVERINE RAIDER A six-inch Contour Welt Premium Leather boot that features a full-grain leather upper and CK Mesh Lining. The Wolverine MultiShox rubber lug outsole is slip, oil and abrasion resistant.

R2,099 Wolverine footwear available at leading sport and outdoor retailers. For info, visit www.wolverinesa.co.za

www.fitnesshis.co.za 21

ADVERTORIAL

■ miha bodytec

HOW TWO CORPORATE HIGH FLIERS LEFT IT ALL BEHIND TO PURSUE THEIR PASSION FOR HEALTH AND FITNESS

DREAMING BIG, STARTING SMALL Shayne Hollenberg and Janitra Dookhi met while working corporate jobs in the insurance industry and they instantly felt a connection. “One reason was our shared passions for endurance sport and a health and fitness-focused lifestyle,” explains Janitra.

At the time, she’d been incorporating electro-muscle stimulation (EMS) training into her routine, with beneficial results.

“As a single mom with limited time to train, I started EMS training at Bodytec to help me shape up and strengthen my body for running as I prepared for my first Comrades marathon.”

After meeting Shayne, who had a long history of serious injuries, including a broken ankle and surgeries on his knee

soon started riding competitively.” EMS has since helped Shayne start running.

“I’ve completed marathons and have committed to running Comrades with Janitra,” he adds.

Based on these results and what their new-found strength has enabled them to achieve in endurance sports, an idea began to grow. “After 20 years in the insurance industry, I was ready for a change,” says Shayne, while Janitra admits that as a qualified attorney, she never felt like her personality was a fit with corporate culture.

“As our relationship developed, our faith in each other strengthened, as did our belief in the potential of EMS,” continues Janitra. “So, in March 2017, we took the plunge – we resigned from our jobs to chase our dream “THE EFFECTIVENESS AND BENEFITS of becoming health and OFFERED BY MIHA BODYTEC EMS fitness professionals.”

TECHNOLOGY HAS BEEN THE CATALYST, With no existing client NOT ONLY FOR THE CHANGES WE SEE IN base, they looked online OUR CLIENTS, BUT ALSO THE GROWTH OF for opportunities. “The OUR BUSINESS AND THE TRANSFORMATION more corporate feel of OF OUR LIVES. IT’S A TECHNOLOGY WE EMS franchises didn’t BELIEVE IN AND TRUST IMPLICITLY.” resonate with us, so we and neck, Janitra suggested he try EMS looked for something we could apply our to improve his cycling. “After my neck own unique approach to.” They found the operation my orthopaedic surgeon advised Bodypulse SA business was for sale, so me to avoid weightlifting, so I needed an they cashed in their pension funds and alternative. Janitra was so confident in tapped their savings to purchase it, along EMS based on her results that I agreed to with a miha bodytec in-studio device and try it.” After his first session at Bodytec a portable machine to offer mobile EMS Atholl, Shayne remembers being extremely training to corporate clients. “When going stiff, but he persisted. “It started to help, a out with the miha bodytec mobile unit, we lot, so I signed a contract. Not long after, carry nothing short of an ultra-modern my cycling improved tremendously and I fitness studio in that travel case,” Shayne

22 SEPTEMBER - OCTOBER 2017

“We offer a unique blend of strength, cardio and relaxation sessions to meet a variety of needs. We try all workouts ourselves before doing them with clients.”

points out, with a proud smile.

They also enrolled for the EMS Licence Trainer Course with HFPA, offered in conjunction with GluckerKolleg, a German institution providing EMS courses since 2010. Having qualified, they then received an equipment certification from miha bodytec’s local representative.

“We also found a suitable location – a treatment room in the Naturally Yours Wellness Centre in Bryanston. It’s small but it’s ideal for our growing business,” explains Janitra. “It keeps overheads low and we’ve picked up clients from visitors to the centre.

More importantly, though, it’s discreet. Those who sign up with us are often nervous about training in the franchise environment as many are located in shopping centres where passers-by can peer in. Also, because clients don’t wear anything underneath the EMS bodysuits it can be embarrassing for selfconscious individuals. We offer something less intimidating.” Bodypulse also segments clients to create a more comfortable environment – ladies train with Janitra, men work out with Shayne.

Their client base also includes endurance athletes as they offer a unique blend of strength, cardio and relaxation sessions to meet various needs. Sessions are based on vouchers, each with a specific target. The Bodyfit offering, for instance, is aimed at endurance athletes. “Our unique cardio sessions are dynamic in nature, and we use a constant impulse instead of the traditional 4-seconds on, 4-seconds off phased impulses of strength training,” she explains. The Bodyboost voucher is a 6-week regimen aimed at those who want to shape up quickly, like brides, and there’s a Bodybalance voucher, which is valid for 6 months and clients can choose how they structure their sessions. “We also offer annual, six-month and three-month contracts, and clients generally see us twice a week,” adds Shayne.

After only a few months, Shayne and Janitra are confident they made the correct decision. “It has already been an amazing experience to witness clients reach their goals, and how we’re able to help them build their self-confidence.”

In fact, business has been so good that Bodypulse SA opened a second location in Killarney in August. “The effectiveness and benefits offered by miha bodytec EMS technology has been the catalyst, not only for the changes we see in our clients, but also the growth of our business and the transformation of our lives. It’s a technology we believe in and trust implicitly.” ■ For more info on the Miha Bodytec EMS training system, e-mail info@impulseworkout.co.za or visit www.miha-bodytec.com

Dive into

The World of miha bodyTec a technology is striding ahead!

Active musculature is the key to a body with great capacity, as well as being a precondition for health, fitness, wellbeing, and an aesthetically pleasing appearance – in short, for that kind of physical and mental ability you’ve always really wanted. miha bodytec guarantees results that will astound you, results you can achieve rapidly, and results you can really see. Right in step with the spirit of our times!

- experience miha bodytec for yourself!

impulse Workout cc Phone: +27 21 4243760 southafrica@miha-bodytec.com

www.miha- bodytec.com

POWER UP

■ FIT TECH

GARMIN FORERUNNER 935 The Garmin Forerunner 935 is a GPS-enabled running and triathlon watch with new performance monitoring tools and 24/7 Elevate™ wrist-based heart rate technology.

Also includes new training features that allow users to fine-tune exercise and recovery. At only 49g, it’s a lightweight, comfortable device. The simple-to-use and unobtrusive new Running Dynamics Pod clips to the waistband allowing athletes to track on a compatible device six running dynamics, including cadence, ground contact time, and stride length, without the need for a chest strap. Also features advanced dynamics to help with cycling and swim training.

Available in black at a RRP of R8,999.

A tri-bundle option is available for R10,999.

NEW TRAINING FEATURES INCLUDE: ■ TRAINING STATUS: Using Firstbeat technology, analyses previous exercise and fitness levels to provide insight into the body’s response to training – productive, peaking or overreaching.

■ TRAINING PEAKS: The app is preinstalled, allowing users to download free workouts to their watch to view in real

time, complete with intensity targets and interval durations.

■ TRAINING EFFECT: Tracks and reviews the aerobic and anaerobic benefit of a training session.

■ TRAINING LOAD: An overview of weekly activity to determine if athletes are training in the correct zone and whether sessions are too easy or hard.

Offers up to 24 hours of battery life in GPS mode, up to 60 hours in UltraTrac battery saver mode without optical HR, and up to two weeks in watch mode.

FIT TECH

GADGETS AND TECH TO GIVE YOU THE EDGE IN YOUR TRAINING AND RACING

TRACK IT

WHOOP

Billed as the ‘first product engineered to unlock human performance’, Whoop automatically measures physiological markers to indicate an athlete’s personal readiness to perform each day. Metrics include ‘Strain’ to ensure the load from an entire day of activity aligns with what an athlete’s body can respond to, and ‘Recovery’ to optimise activities and workouts to prepare the body for more Strain. Whoop automatically measures heart rate variability and resting heart rate at the optimal times each night to determine the ‘Recovery’ metric. After assessing ‘Strain’, Whoop will indicate how much sleep is needed to fully recover and then calculates a detailed breakdown of time spent in each wave of sleep. The Whoop strap 2.0 is suitable for wearing 24 hours a day with its lightweight, waterproof design. www.whoop.com

24 SEPTEMBER - OCTOBER 2017

20% THE GLOBAL WEARABLES MARKET IS EXPECTED TO GROW ABOUT 20% IN 2017, WITH 125.5 MILLION DEVICES SHIPPED. MARKET INTELLIGENCE AND RESEARCH FIRM INTERNATIONAL DATA CORPORATION (IDC)

SMART WATCH APPLE WATCHOS 4 UPDATED Apple recently released an update for its watchOS. Version 4 offers Apple Watch users personalised Activity coaching, an enhanced Workout app, and introduces GymKit, a platform that will connect users to gym cardio equipment such as Technogym. The Activity app delivers intelligent coaching and daily encouragement to help achieve goals or sustain longer ‘success streaks’ to close Activity Rings. Users will also receive personalised Monthly Challenges. The updated Workout app also includes auto-sets for pool swim workouts and new motion and heart rate algorithms for High Intensity Interval Training (HIIT) workouts. With watchOS 4, users doing back-to-back workouts or multi-sport training can combine multiple workouts to capture overall calorie and time measurements. www.apple.com

POLAR M430 The Polar M430 – an iterative update of the M400 – offers GPS tracking and an optical heart-rate monitor with six LEDs in a waterproof body rated to 30m (3 ATM rating). Aimed predominantly at the running market, with the ability to measure running metrics and feedback offered via its Running Index and Recovery Status functionality, additional activities such as biking can also be tracked. It also measures daily steps, distance covered, and calories burned, with enhanced automatic sleep-tracking functionality through Polar Sleep Plus™, which detects the timing, amount, and quality of sleep. The device pairs with the Polar Flow app (available on Android and iOS) for smart coaching. Available in dark gray, white, and orange colourways. www.polar.com/za

LUMO RUN The first smart wearable sensor that analyses form and offers personalised coaching to help improve running.

Simply clip the Lumo Run sensor onto the back of running shorts, go for a run, with or without a phone, then get a full analysis of running form and recommended exercises personalised to individual requirements. Tracks cadence, braking forces, bounce (vertical oscillitation), and pelvic drop and rotation to improve form.

Real-time feedback is delivered through headphones when paired with a smartphone, with pre- and post-run exercise recommendations delivered based on the data recorded. www.lumobodytech.com

POWER UP

■ MALE FIXATION

MICAELA MARKIDES QUICK FACTS:

Nickname: Kindle Height: 1.62m Contest weight: 54kg Off-season weight: 62kg Category you compete in: Fitness Bikini U/1.63m Birthday: 15 February Birth place: Pretoria Lives: Pretoria Occupation: Hospitality student Sponsors: Sponsored trainer – Dr. Sajila from Dynamikmuscle, PureO2SA Life motto:

NO SPIRIT OF FEAR, BUT OF LOVE AND OF POWER AND A SOUND MIND. mic_markides micaela.markides

>> Photography by Sean Levitt

sean.levitt.photographer

>> Dressed by MillionMama million.mama

FOOD, FITNESS AND FAMILY ARE WHAT DRIVE THIS RISING FITNESS BIKINI STAR FROM PRETORIA How did you get involved in the fitness industry?

In 2015 my boyfriend and his best friend entered a novice IFBB show. The thought excited me, even though I wasn’t competing.

I was captivated by the atmosphere at the event and all I could think was “I need to be up there!” Two months later I was on stage.

What was your first show like?

I competed in the Beach Bikini division and placed 5th, which was not acceptable for me.

I decided I wouldn’t stop until I won.

Have you always been active?

I’ve been an athlete my entire life. I started gymnastics as a two-year-old and did competitive gymnastics, six hours a day, six days a week for 15 years.

What’s your training philosophy?

It’s ‘all or nothing’. I’m quite the extremist, and a perfectionist, so I don’t believe in doing anything in half measures.

On a scale of 1 to 10, how obsessed are you with exercise?

Probably 12.

What approach did you follow at first that may not have worked?

Something I now call “the housewives diet” - eating foods like muesli, yoghurt, chicken salads, and fruit, with the occasional binge. This inconsistent way of eating didn’t allow my body to effectively burn fat and retain muscle.

“I’M QUITE THE EXTREMIST, AND A PERFECTIONIST, SO I DON’T BELIEVE IN DOING ANYTHING IN HALF MEASURES.”

26 SEPTEMBER - OCTOBER 2017

When you’re not training, what do you spend the most of your time and money on?

Eating and cooking food. I know, it’s a cliché for a fitness athlete, but food really is my passion. I’m currently studying to become a chef, so if training isn’t on my mind, food most certainly is.

What’s in your fridge and grocery cupboard?

My fridge will bore you. You’ll always find zucchini (my fav vegetable), egg whites,

and white meat. In my cupboard I have whey protein, seasoning, and sugar-free sauces.

How do you prefer to cook when preparing healthy meals?

I steam veg to be al dente and then sauté them in a small amount of coconut oil with herbs and spices. I oven grill fish and chicken.

What specific dietary rules do you follow when you diet for a show?

A low-carb diet as my body responds best to complex, fibrous carbs from green veg like green beans and zucchini. Protein sources remain fish and sometimes chicken. I cut out dairy.

What’s in your gym bag? My iPod, earphones, water bottle, waisttrainer, and 105 empty chewing gum wrappers.

Favourite cheat meal? Giant saucy burger and loaded fries, followed by Belgian waffles and ice cream smothered in caramel Favourite healthy dish? Zucchini noodles and grilled lemon chicken breast.

Best music to train to?

Deep house.

What do you do to unwind?

I bake, mainly for the people I love as I can’t eat most of the items. It makes me happy doing this for others, and you know what they say, “bake for your friends, the fatter they get, the skinnier you look!”

What does ‘balance’ mean to you?

Finding that happy medium between my love for fitness and my love for food. Both aspects are so significant in my life, but one can easily override the other.

What is the best fitness-related advice anyone has ever given you?

My coach Dr. Sajila emphasises the importance of the Train Smart concept. She taught me that by training strategically with workouts and diets that target your specific weaknesses and embrace your strengths you can achieve success without killing yourself in the process.

When you hear the word “successful”, who comes to mind?

My parents. They embody tenacity. They’ve encountered so many obstacles that should have knocked them down for good, but yet they stood back up and kept pushing forward.

They taught me that when life gets hard, you don’t just pack your things and leave for greener pastures.

What makes your skin crawl?

Hearing someone chew or slurp when they eat.

What attributes do you look for in the ideal man?

Compassion, goal-driven, strength, both emotionally and physically, and I’m a sucker for great arms and shoulders.

What’s your next goal?

IFBB SA Championships. I’m working hard for that gold medal and a potential invite to World Championships. Just like any serious athlete, I’m also constantly chasing that Pro Card.

WORKOUT SPLIT SUN MON TUE WED THU

Quads & calves

FRI SAT

Arms & abs

Shoulders Back & abs Glutes & hammies Shoulders with kettlebells Rest day

40 minutes of fasted HIIT cardio in the morning + 20 minutes cardio in the evening.

CONTEST HISTORY: 2015 ■ IFBB H&H Classic – 2nd Beach Bikini U/1.63m 2016 ■ Arnold Classic Africa – 4th Fitness Bikini U/23 years ■ IFBB West Rand Provincials - 1st Fitness Bikini U/1.63m ■ IFBB SA Championships - 3rd Fitness Bikini U/1.63m 2017 ■ Invite and participation at the Arnold Classic Ohio, USA U/1.63m Fitness Bikini ■ IFBB Millennium Gold Plate – 1st Fitness Bikini U/1.63m and Overall Fitness Bikini ■ Arnold Classic Africa – 1st Fitness Bikini U/23 years & 1st Fitness Bikini U/1.63m ■

www.fitnesshis.co.za 27

POWER UP

â– COVER PROFILE

JACO VAN WYK >> Image by Sean Levitt

sean.levitt.photographer

JACO VAN WYK IS A RISING STAR IN THE WORLD OF COMPETITIVE FITNESS, AND HE HAS BIG AMBITIONS, BOTH FOR THE STAGE AND IN BUSINESS. We caught up with this full-time student who has, in a short period of time, achieved what many fail to accomplish in a lifetime.

What do you do for a living and what are your interests?

I'm a student, so I spend most of my time either dedicated to my studies or to fitness. I also enjoy off-road 4x4 activities with my dad and adventure sports like mountain biking and hiking. When I'm not studying or training, I love spending time with family and friends.

How did you get involved in the fitness industry?

I played hockey throughout high school and at university in my first year. I then decided it was time for a new challenge.

I then met my personal trainer, Marco Araujo from Bodysketch, who got me started on a formalised training programme and a personalised meal plan. It's been an incredible journey so far with his guidance and support.

What's your secret to getting lean?

Although I spend a lot of time in the gym, it will all be a waste if I don't stick to my meal plan. Basically, you eat yourself lean.

What does your average diet consist of?

Egg whites, oat bran and almond nut butter in the morning. The other meals vary between lean red meat, skinless chicken breast, white fish, white basmati rice, sweet potato, butternut, corn, peas and cucumber throughout the day. I eat every three hours.

28 SEPTEMBER - OCTOBER 2017

FAST FACTS

BORN: Johannesburg LIVES: Potchefstroom AGE: 20 HEIGHT: 1.74m WEIGHT: 79kg QUALIFICATIONS: Studying B.Com Entrepreneurship and Business Management at North West University (NWU) in Potchefstroom (Fulltime). Studying Personal Training online at Trifocus Fitness Academy (Part-time).

OCCUPATION: Full-time student SPONSORS: Bodysketch, Trifocus Fitness Academy, Armure Fitness, Victory Body Potchefstroom (Bult), FitFoodSA, Training Elite Jaco van Wyk jaco_vw

What's been the biggest challenges on your path to success and how did you overcome it?

Maintaining a healthy balance between fitness and full-time studies. What helped me tremendously was my peak performance mind coach, William Badenhorst. He has assisted me in getting everything onto a list in order of priority. It's all a mind game!

“NEVER WAIT FOR THE RIGHT MOMENT TO START AS IT WILL NEVER COME. SET YOURSELF A GOAL AND THEN JUST START AS SOON AS POSSIBLE.”

You're relatively young, yet you've added significant muscle to your frame already.

What approaches have delivered the best results?

Maintaining a high calorie intake and consistency in my training. I also changed my programme to lower reps with higher weights when bulking, and high reps with many supersets to cut.

healthy mass, and a number of boxes of oat bran, which is good for the digestive system as my diet is high in protein. In my fridge I have eggs and lean proteins to assist in building muscle, as well as starchy vegetables to assist in picking up healthy mass.

What approach did you follow at first that may not have worked and what was it that finally made you decide to make a change it?

My meal plan didn't align with my blood type, which we figured out over time.

I realised that although I was working extremely hard in the gym, I wasn't seeing any results.

What did you learn from the experience?

That everyone's body reacts differently to a meal plan and that it's important to have a personalised diet according to one's specific needs and blood type.

Where did you acquire the knowledge to structure your workouts and what are the guiding principles you use when planning a programme?

My personal trainer and Fitness His Edition, which complimented the information I gained from my Trifocus study programme.

The guiding principles I use are to focus on each muscle group separately, doing four exercises per muscle group. It's also important not to over train the muscle.

Sometimes less is more.

When you're not training, what do you spend most of your time and money on?

Supplements, golf and adventure activities.

What other types of exercise do you do and why?

Jogging and bike riding, to introduce more cardio into my programme because when I'm in the gym I mainly concentrate on weight training.

What's in your fridge and grocery cupboard?

In my grocery cupboard I have 10 jars of almond nut butter to assist in picking up

What does 'balance' mean to you in the context of your lifestyle?

To find balance on an emotional (to keep my mind positive), physical (keeping my body healthy) and spiritual (building my relationship with God) level.

If a reader only had one hour a day to dedicate to improving their body, what would you suggest they focus on?

I would recommend 45 minutes of weight training and 15 minutes of cardio. Train each muscle group once a week and have one rest day per week for the body to recover.

In your opinion, what are the most important qualities for anyone who wants to change their life and/or body?

Perseverance and consistency! The little things in life that will make you successful are easy to do, but it's very easy not to do them. Making the choice to do them continuously on a daily basis with perseverance and consistency over time compounds to greatness. Also, never wait for the right moment to start as it will never come.

Set yourself a goal and then just start as soon as possible.

What has been the best investment you've made into improving your health or physique?

Personalised nutrition.

What is the best fitness-related advice anyone has ever given you?

Do not over train! Overtraining will break down muscle. Secondly, fitness is a lifestyle. It's not about week-day activity with cheating during weekends!

FAVOURITE ■ Training

music?

House music & deep house.

■ Exercise?

Bicep curls as one can feel the contraction of the muscle and I love the pump.

■ Cheat meal?

I try to choose healthier options for cheat meals, like sushi or a wrap, but when I feel like I deserve a dirty cheat, nothing beats a King Steer burger with fries.

When you hear the word “successful”, who comes to mind?

Jaco de Bruyn What are a few conventional wisdoms that pervade the broader industry that you feel need to be changed?

That one needs to use extremely heavy weights to build muscle. This is not true. Lighter weights, with controlled movement and good posture, focusing on squeezing of the muscle, provides better results without the risk of injury.

How important are supplements in your meal plan?

Majorly important as it supplements your meal plan and improves muscle recovery, energy, stamina and muscle growth.

What does your daily supplement plan look like?

I drink whey protein 2-3 times daily and sip on a mix of BCAA, glutamine and Vitargo during workouts. I also use CLA 2-3 times daily; vitamin C twice daily; a multi-vitamin once daily; and 1 fat burner prior to and after training in the morning.

What are your future ambitions in life and in the sport?

My short to medium term goals are to achieve Pro status as a fitness athlete and to complete my studies. My longer term goals are to settle down, have a family and to pursue personally owned/partnered business(es), of which some will definitely be related to health and fitness. ■

COMPETITIVE ACHIEVEMENTS:

MODELLING: 2016 ■ Mr Rand Show 2015 ■ Mr Social Media North West University ■ Mr Campus North West University - 2nd Prince 2014 ■ Mr Beach Body - 2nd Prince FITNESS: 2017 ■ IFBB H&H, Men’s Athletic Physique, Bodybuilding & Fitness Classic - 2nd 2016 ■ Rossi Classic, Mr Beach Body - 1st ■ WFF Pretoria Classic Male Sports Model - 1st ■ IFBB Boksburg Classic. Junior Men’s Physique - 2nd ■ IFBB Boksburg Classic, Men’s Physique - 3rd ■ Mr Physique Rand Show - 3rd ■ WFF Provincials, Male Sports Model - 4th

www.fitnesshis.co.za 29

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POWER UP

■ HEALTH

G

iven the prominence of lifestylerelated diseases, many of which are considered silent killers as they seldom present with noticeable symptoms before causing a significant life-threatening event, like a heart attack, stroke or cancer-related health complications, it’s worth being proactive by regularly testing for early indicators of these conditions.

While there are a few early warning signs that you can measure yourself at home and should monitor on a regular basis, like your weight and body mass index (BMI), the circumference of your midsection and your waist-to-hip ratio, your body fat distribution, and the number and prominence of skin blemishes or moles, there’s also a battery of tests you should request from your doctor on a regular basis to stay on top of your health.

■ BLOOD PRESSURE This test can now be conducted at home with widely-available automated, digital pressure cuffs available for purchase from most pharmacies or health shops.

If you don’t perform regular tests at home (monthly testing is ideal to determine baseline values and track changes), then a test every time you visit your doctor or pharmacy is suggested.

Men older than 18 should check their blood pressure at least once every 24 months, with more frequent screenings as you get older. Normal blood pressure is less than 120/80 mm Hg, with 110/70 mm Hg now considered ideal.

LOW BLOOD PRESSURE: 100/60 mm Hg

PREVENTION OR EARLY DETECTION IS THE BEST APPROACH TO MAINTAIN OPTIMAL HEALTH

NORMAL BLOOD PRESSURE: 110/70 to 120/80 mm Hg

HIGH BLOOD PRESSURE: 140/100 mm Hg High blood pressure can indicate increased risk of cardiovascular disease, such as heart attacks or strokes, or may indicate kidney disease or diabetes. If your blood pressure reading is high, retest again at least four hours later to determine a pattern. If high blood pressure is diagnosed, regular check-ups are warranted.

>> By Pedro van Gaalen, Editor

HEALTH TESTS EVERY MAN NEEDS 32 SEPTEMBER - OCTOBER 2017

“MEN SHOULD GET REGULAR (EVERY 5 YEARS) CHOLESTEROL TESTS FROM THE AGE OF 20, WITH ANNUAL TESTS FROM THE AGE OF 35.”

■ CHOLESTEROL TEST Depending on factors such as a family history of CVD, your genes, and your lifestyle, men should get regular (every 5 years) cholesterol tests from the age of 20, with annual tests from the age of 35.

TOTAL CHOLESTEROL MEASUREMENT:

GOOD 5.2 mmol/L or below

BORDERLINE 5.2-6.2 mmol/L

CAUSE FOR CONCERN 6.2 mmol/L & above Basic tests measure total cholesterol via blood sampling. However, total cholesterol is a blunt instrument in the context of measuring such a complex compound as there are two forms of lipoproteins that transport cholesterol around our bodies – high-density lipoprotein (HDL) and

low-density lipoprotein (LDL). Higher HDL levels (above 1.6 mmol/L) are considered healthy, whereas high LDL levels (1.8 mmol/L or higher) are closely linked with greater CVD risk. Your LDL levels should ideally be 3.3 mmol/L or lower to be considered healthy.

Obviously total cholesterol tests fail to distinguish between these two values, which doesn’t offer a clear picture of your overall health – high total cholesterol is often associated with greater risk, but that may be a consequence of higher HDL levels, which is no cause for concern.

A test that measured specific cholesterol markers will also include triglycerides, which are also used to determine CVD risk. A higher reading (2.3 mmol/L or higher) is considered unhealthy and is associated with metabolic syndrome, while levels under 1.7 mmol/L are considered ideal.

BONUS TIP Dr. Peter Attia, the founder of Attia Medical, PC, a medical practice that applies nutrition science, lipidology, four-system endocrinology, sleep physiology, stress management, and exercise physiology to minimise the risk of chronic disease onset, while simultaneously improving health span, also suggests that

a Nuclear Magnetic Resonance (NMR) test be conducted on LDL particle number and an LP(a) lipoprotein analysis be done to count the number of lipoproteins in the blood, particularly LDL particles.

Providing insights on Tim Ferriss’s Fourhourworkweek.com podcast,

Attia explained that the higher the number of these particles, the greater the risk of CVD. “This is the most atherogenic particle in the body. If this is elevated (independent of the LDL particle number) it is an enormous predictor of risk and something to act on indirectly,” he said.

HDL VS LDL ■ Higher HDL levels (above 1.6 mmol/L) are considered healthy.

■ High LDL levels (1.8 mmol/L or higher) are closely linked with greater CVD risk.

■ DIABETES AND/OR INSULIN RESPONSE Untreated diabetes can lead to heart disease and stroke, kidney disease, blindness from damage to the blood vessels of the retina, nerve damage, impotence, and vascular degeneration that can often lead to foot amputations.

Testing for diabetes may include a haemoglobin A1c blood test, a fasting plasma glucose (FPG) test, or an oral glucose tolerance test (OGTT). A single test is insufficient to diagnose diabetes, so multiple readings of 100 mg/dL or more from consecutive FPG tests indicates a high probability of type-2 diabetes, as does a score above 6 percent on the A1c test.

To confirm the diagnosis, insist on an OGTT. This is a time-based (0-hour, 1-hour, and 2-hour) test that determines insulin response and blood glucose levels. The 1-hour mark is key as it may indicate hyperinsulinaemia, insulin resistance or type-2 diabetes.

The 0-hour fasting test should return a score of 3.3 to 5.5 mmol/L to be considered normal. At the 1-hour mark, a score of 11.1 mmol/L or less is ideal, while at the 2-hour mark, a reading of 7.8 mmol/L or less is considered a normal blood glucose level and indicates an adequate insulin response.

IDEAL OGTT SCORES:

0-HOUR 3.3 to 5.5 mmol/L

1-HOUR 11.1 mmol/L or less

2-HOUR 7.8 mmol/L or less

“A READING ABOVE 140 MG/DL AT THE 2-HOUR MARK DURING AN OGTT MEANS YOU’RE PRE-DIABETIC.” www.fitnesshis.co.za 33

POWER UP

■ HEALTH

■ CANCER SCREENING Skin, prostate, colon and testicular cancers are the diseases men should fear most. In terms of skin and testicular cancers, it’s best to perform self checks every month, to track if moles have changed shape, colour or size, or if they look abnormal in the case of skin cancer, or to track changes in shape or size, or identify lumps in the case of testicular cancer.

A GUIDELINE FOR CHECKING SKIN MOLES INCLUDES:

Asymmetry: If the mole is cut in half vertically, the two halves are not the same.

It’s best to perform self checks every month In terms of skin and testicular cancers, to track if moles have changed shape, colour or size, or identify lumps in the case of testicular cancer.

■ BLOOD PANEL A complete blood count (CBC) panel is a suitable test to establish baseline values for key factors such as red blood cells (haematocrit and haemoglobin measurement), white blood cells (immune-system function), and platelets (clotting particles). This is an ideal test for younger men as it serves as a baseline for comparison against measures in later life to identify any major changes.

Border: The edges of the mole are irregular.

Colour: There are changes in the colour of the mole or surrounding area.

Diameter: The diameter of the mole is larger than 5mm.

Everything else: Check if the mole starts to itch, bleed, or change in any other way.

Prostate cancer screening generally involves a physical examination by a general practitioner, who checks for signs of an enlarged prostate. If prostate cancer is suspected, a prostate specific antigen (PSA) test is often ordered, which measures the level of PSA in your blood.

Optimal levels are usually considered to be under 4 ng/mL. This test is, however, controversial, in part because of concern over the possibility of false positives and over-treatment.

In terms of colorectal cancer, there are several testing options, including a colonoscopy with a flexible sigmoidoscopy, a CT colonography, a CT scan, or a double-contrast barium enema.

From the age of 50, every man needs a regular physical examination for prostate cancer, with a flexible sigmoidoscopy every five years, a colonoscopy every 10 years, and a double-contrast barium enema every 5 years, or a CT colonography every 5 years to check for colon cancer.

34 SEPTEMBER - OCTOBER 2017

■ METABOLIC PANEL A comprehensive metabolic panel can inform other tests, confirm findings, or may indicate higher risks for specific conditions in isolation. For instance, testing for elevated levels of C-reactive protein (CRP) in your blood points to inflammation and can indicate higher risks for CVD, especially when combined with high blood pressure and elevated LDL and triglyceride readings.

Measuring CRP is usually achieved with a prick test, conducted twice at least

a month apart to get an average of the two scores. Ideal levels are under 1 mg/L, with readings above 3 mg/L indicative of a higher risk of a heart attack.

A thyroid function test is also warranted as stress, poor diets, and lessthan-ideal sleeping habits are so prevalent today. Hyperthyroidism, or an overactive thyroid, can lead to an increased heart rate, anxiety, sleep problems, and weight loss. Symptoms of hypothyroidism, or an under-active thyroid, include personality changes, hair loss, weight gain, and a cloudy memory. Both thyroid conditions can lead to more serious, life-threatening illnesses when left untreated.

Testing thyroid-stimulating hormone (TSH) levels will determine if an issue exists, with a score under 0.5 mIU/L indicative of hyperthyroidism, and readings over 4.5-5.0 mIU/L a good sign that hypothyroidism is an issue. Followup tests of specific free T3 and free T4 levels will usually be ordered in either instance to make a final diagnosis.

Attia also suggests that men measure Insulin-like Growth Factor (IGF)-1 levels, as this hormone has been shown to be a strong driver of cancer. ■

“AN OVERACTIVE THYROID CAN LEAD TO AN INCREASED HEART RATE, ANXIETY, SLEEP PROBLEMS, AND WEIGHT LOSS. SYMPTOMS OF AN UNDER-ACTIVE THYROID, INCLUDE PERSONALITY CHANGES, HAIR LOSS, WEIGHT GAIN, AND A CLOUDY MEMORY.”

Health & Fitness Professionals AssociationÂŽ

POWER UP

■ RESEARCH

TAKE A LOAD OFF >> By Pedro van Gaalen

RECENT RESEARCH CHALLENGES THE “LIFT HEAVY TO GROW” GYM PARADIGM

C

ONVENTIONAL WEIGHT TRAINING GUIDELINES AS THEY PERTAIN TO STRENGTH DEVELOPMENT AND MUSCLE GAIN, AND OUR EGO-DRIVEN NEED TO MANHANDLE HEAVY WEIGHTS TO PROVE OUR PROWESS, HAVE CREATED A GYM CULTURE WHERE HEAVY WEIGHTS DOMINATE OUR APPROACH TO TRAINING. While this may be true for those looking to build strength, recent research has brought into question the need to constantly move heavy loads to build the most muscle. In fact, research on the subject of light-load training has helped to dispel the myth that the best stimulus for anabolism is short, intense fibre-tearing sets using heavy weights.

36 SEPTEMBER - OCTOBER 2017

■ LIGHT WEIGHTS

Lifting to failure and doing so more often targets the type-I slow-twitch muscle fibres.

It seems that lifting to near or absolute failure using light weights, which to this point has mainly been used to deliver a 'muscle pump' or to aid conditioning rather than promote muscle gain, can be just as effective as the conventional six to 12 rep structure of conventional sets.

The main reason for this is that lifting to failure and doing so more often targets the type-I slow-twitch muscle fibres that physique-conscious individuals tend to neglect as they are considered central

to improved endurance, rather than size. However, in doing so it seems we've been short-changing our musclebuilding potential.

To this point, studies that focused on the hypertrophic capacity of type-I fibres were few and far between. However, recent research has uncovered truths about the growth rates of different muscle fibre types in response to various training intensities, which specifically shows that type-I fibres offer a reserve of untapped muscle-growth potential.

However, this potential can only be unlocked with a shift in our approach to conventional weight training.

■ LOAD OF LITTLE CONSEQUENCE One important study in this regard was published last year in the Journal of Applied Physiology. Researchers from McMaster University in Hamilton, Canada, led by Stuart Phillips and Robert Morton looked at the effects of training to repetition failure, and determined that load had no effect on hypertrophy or strength in experienced lifters.

During the 12-week study, participants performed three sets of nine to 12 reps to failure in four exercises, three times per week. One group lifted heavy weights (75-90% of 1RM), while the other used light loads (30-50% of 1RM).

By the end of the study both groups had substantially increased their strength and muscle mass, but there were no differences between groups, suggesting that training load had no effect on gains in lean muscle mass or strength.

Two other related studies also emerged in 2016 with findings that support this stance, both involving American hypertrophy researcher and fitness expert, Brad Schoenfeld, Ph.D. In one of his studies, published in the Journal of Strength and Conditioning Research, Schoenfeld and his colleagues found that people who performed exercises using less than 60% of their 1RM to failure experienced muscle gains equivalent to those who lifted heavier weights over an eight-week period.

Following that study, Schoenfeld, together with Bret Contreras, Andrew Vigotsky and Mark Peterson, released in December 2016 the findings on their research on “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in ResistanceTrained Men”, which was

■ NOTHING NEW

“PEOPLE WHO PERFORMED EXERCISES USING LESS THAN 60% OF THEIR 1RM TO FAILURE EXPERIENCED MUSCLE GAINS EQUIVALENT TO THOSE WHO LIFTED HEAVIER WEIGHTS OVER AN EIGHT-WEEK PERIOD.” published in the Journal of Sports Science and Medicine.

Their findings provided evidence that: “training in different loading zones elicit(s) differential muscular adaptations in resistance-trained men when an equal number of sets are performed. Although the mechanisms remain undetermined, we can infer that strength related adaptations are maximized by training closer to one’s 1RM. Alternatively, increases in muscle size seem to be driven more by higher training volumes, at least up to a certain threshold. It is conceivable that combining loading strategies may have a synergistic effect on strength and hypertrophic improvements. This hypothesis warrants further investigation.”

“RESEARCH SHOWS THAT LIFTING LIGHTER LOADS, SO LONG AS FATIGUE IS INDUCED, LEADS TO ROUGHLY EQUIVALENT HYPERTROPHY AND STRENGTH GAINS.”

Lifting lighter loads, so long as fatigue is induced, leads to roughly equivalent hypertrophy and strength gains.

While these studies have thrust the topic of light-load training back into the broader sports science discourse, it is a concept that has been tackled in other studies for at least the last decade.

For instance, a study published in the Journal of Applied Physiology in 2012 by a research team led by Cameron Mitchell, titled “Resistance exercise load does not determine training-mediated hypertrophic gains in young men”, determined that a 10-week programme that consisted of three sessions a week, with exercises performed over three sets to failure using either a load of 80% of 1RM or 30% of 1RM resulted in “equivalent” hypertrophic responses.

According to the researchers, the results were “congruent with a number of other lines of evidence showing that lifting lighter loads, so long as fatigue is induced, leads to roughly equivalent hypertrophy and strength gains.”

The findings from all of these studies also support a slew of research that emerged from Russia (Netreva et al 2007; Netreba et al 2009; Netreba et al 2013; Vinogradova et al 2013), which also indicated that light loads enhanced the hypertrophic response to training by promoting greater gains in type-I fibres, while heavy loads increase type-II fibre hypertrophy to a greater extent.

■ COMBINED APPROACH BEST What we know is that type-I muscle fibres are maximally stimulated during longer duration sets that incorporate lower loads (less than 50% of 1RM) and that type-II fibers respond better to short sets where heavy weights (greater than 50% of 1RM) are used. However, what this research suggests is that fibre-type specific hypertrophy – a combination of both approaches – will yield the best adaptive results when it comes to building the most muscle.

According to Schoenfeld, lifting to near failure is the real key to inducing a hypertrophic response, regardless of how much weight you’re using. Taking this evidence into account, it seems reasonable to conclude that differing training intensities can produce comparable degrees of hypertrophy across both muscle fibre types. Accordingly, to maximise the anabolic response to training, it makes sense to work across the load continuum, using a range of reps, but always aiming to work to near failure with each set. ■

www.fitnesshis.co.za 37

TRAINING

■ WORKOUT

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photo.co.za

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by Cindy Ellis, www.cindy tor >> Performed by Mat .co.za >> Photography >> By Pedro van Gaalen, Edi e Fitness www.train-gym tiqu Bou in Tra at tion >> Shot on loca

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38 SEPTEMBER - OCTOBER 2017

WORKOUT STRUCTURE

DAY 1

Metcon

DAY 2

Upper body

DAY 3

Lower body

DAY 4

Super-set circuits

■ DAY 1

THIS COMPLEX COMPOUND EXERCISE COMBINES A DUMBBELL DEADLIFT WITH A TWO-ARM HAMMER CURL AND AN OVERHEAD DUMBBELL SHOULDER PRESS.

METCON WORKOUT METABOLIC CONDITIONING

Metabolic conditioning training is one of the most effective forms of exercise to help you shred excess fat and blast calories due to its ability to create a metabolic ‘disturbance’, both during and after your session as your body works to recover by restoring your energy reserves and repairing muscle tissue after these intense workouts.

HOW TO DO IT Complete all 5 exercises for 1 round EXERCISE MOVE 1 King kongs MOVE 2 Tuck jumps with step outs MOVE 3 Front-loaded good morning with bent-over dumbbell rows MOVE 4 Sumo squat with high pull MOVE 5 Single-arm dumbbell snatch switches PROGRESSIONS WEEK 1 - 2 10 reps EMOM. Complete 3 rounds WEEK 3 - 4 15 reps EMOM. Complete 3 rounds WEEK 5 - 6 AMRAP 40 seconds + 20 seconds rest per exercise. Complete 4 rounds WEEK 7 - 8 AMRAP 50 seconds + 10 seconds rest per exercise. Complete 5 rounds EMOM = Every minute, on the minute. AMRAP = As Many Reps As Possible

FORM TIP

Drive through your entire foot to ensure you don’t fall forward – your feet should remain flat on the floor throughout the exercise.

A MOVE 1

■ KING KONGS

Place dumbbells between your legs, which should be wider than shoulderwidth apart. Bend your knees, lowering yourself to the floor until your thighs are parallel to the ground. Grab the dumbbells using a neutral grip, with both arms positioned inside your knees.

From a stabilised, deep squat position, deadlift the dumbbells by straightening

your legs and driving your hips upwards.

In the upright position, curl the weights up to your shoulders in a hammer curl movement, maintaining the neutral grip. At the top of the movement, press the weights up overhead to complete a dumbbell press. Lower the dumbbells back down to the starting position and repeat for the required reps.

B

C

www.fitnesshis.co.za 39

TRAINING

■ WORKOUT

■ DAY 1

METCON WORKOUT

A

B

MOVE 2

C

D

■ TUCK JUMPS WITH STEP OUTS

Stand with your feet apart and knees slightly bent. Drop down into a semi-squat, before exploding upward as high as you can. As your feet leave the floor, raise your knees up and tuck them into your torso. Land softly on bent knees, then immediately step outward with both feet, repeating the step out 2-3 times.

MOVE 3

■ FRONT-LOADED GOOD MORNING WITH BENT-OVER DUMBBELL ROWS

Stand upright holding dumbbells in either hand. Pull the dumbbells up and in to your chest, into the front-loaded position. With your feet hipwidth apart, with a slight bend in your knees, bend forward at the hips, keeping your legs in the same position. Stop when your upper body is just above parallel to the floor. In the bent-over position, lower the dumbbells down so that they hang directly below you with your arms

perpendicular to the floor. Row the dumbbells up toward your upper rib cage, keeping your elbows close to your body. At the top of the movement, squeeze your back muscles and hold for a count. Lower the dumbbells back down to the starting position, then return them to the front-loaded position at chest level. Engage your glutes and hammies to extend your hips and return to the starting position. That’s one rep.

“DRIVE YOUR ELBOWS BACK AND SQUEEZE YOUR SHOULDER BLADES TOGETHER AT THE TOP OF THE ROW.”

FORM TIP

Ensure that your head and neck remain in a neutral position.

A

40 SEPTEMBER - OCTOBER 2017

B

C

D

KEEP YOUR ELBOWS ABOVE YOUR SHOULDERS AT THE TOP OF THE UPRIGHT ROW.

A FORM TIP

Keep your core engaged throughout the movement.

A MOVE 4

■ SUMO SQUAT WITH HIGH PULL

Set up with the dumbbells placed on the floor between your legs, with your feet wider than hip-width apart and toes pointing out.

Squat down by bending your knees and pushing back your hips, then grasp a dumbbell in either hand. Drive up through your feet and extend your knees and hips to rise back up.

As you do so, pull the dumbbells up to your chin, keeping your elbows above your wrists as you do so.

Lower the dumbbells down and drop into a deep squat to repeat the movement.

B MOVE 5

B

■ SINGLE-ARM DUMBBELL SNATCH SWITCHES

Stand with a dumbbell in one hand. Dip down, dropping the dumbbell between your legs. Pull the dumbbell up and overhead by extending your hips and knees forcefully.

‘Catch’ the dumbbell at arms length overhead in a semi-squat position. Lower the dumbbell back down, switch hands and repeat the movement with the other arm.

www.fitnesshis.co.za 41

TRAINING

■ WORKOUT

■ NEUTRAL GRIP DUMBBELL PRESS

MOVE 1

Hold dumbbells in either hand using a neutral grip.

Lie back on a flat bench.

Position the dumbbells to the sides of your chest.

Press the dumbbells up until your arms are fully extended, then lower the weights under control until there is a slight stretch in the chest.

B

C DROP THE ANGLE OF THE BENCH AFTER EVERY SET.

A

D

MOVE 2

■ DAY 2

UPPER BODY WORKOUT

■ SINGLE-ARM BENT-OVER ROW TO DUMBBELL KICKBACK

Hold a dumbbell in one hand. Bend over and place your free hand on your hip or upper leg for support. Keep your back straight and knees slightly bent. Allow the arm holding the dumbbell to hand straight down. Row the dumbbell up to the side of your ribcage by driving your elbow back and up and pulling back your shoulder. At the top of the row movement, extended your elbow to lift the dumbbell backwards to perform the tricep kickback.

EXERCISE MOVE 1 Neutral grip dumbbell press – bench angle drop sets MOVE 2 Single-arm bent-over row to dumbbell kickback (repeat on other arm) MOVE 3 Half kneeling curl to press (repeat on other side) MOVE 4 Sit up to Z press PROGRESSIONS WEEK 1 - 2 3 sets x 8 reps WEEK 3 - 4 3 sets x 10 reps WEEK 5 - 6 4 sets x 10 reps WEEK 7 - 8 4 sets x 12 reps

42 SEPTEMBER - OCTOBER 2017

A

B

C

MOVE 3

■ HALF KNEELING CURL TO PRESS

Hold a dumbbell in one hand.

Drop one knee (on the same side as the dumbbell) to the floor while keeping the opposite foot flat on the floor to adopt a half-kneeling position. Curl the weight to your shoulder. Rotate it before pressing it up overhead. Complete the required reps on one side before repeating on the other side.

A FORM TIP keep the bar close to your chest during sit up.

B

A

FORM TIP

Keep your torso and rear glute engaged to help avoid arching your back.

C MOVE 4

B

■ SIT UP TO Z PRESS

Lie on your back with your legs bent and your feet on the floor. Hold a barbell with both hands at upper chest level.

Keep your legs together and your feet on the floor as you engage your core to perform a sit up. At the top of the movement, press the bar up overhead to perform a Z press. Lower the bar back down, then control the descent of your torso back down as you return to the starting position.

“IN THE EXTENDED Z PRESS POSITION, BRING YOUR TORSO TO THE UPRIGHT POSITION AND PUSH YOUR HEAD THROUGH YOUR EXTENDED ARMS.” C

www.fitnesshis.co.za 43

TRAINING

■ WORKOUT

■ DAY 3

LOWER BODY WORKOUT

FORM TIP

Keep your heels planted firmly on the floor and make sure that your weight is distributed evenly on both feet.

EXERCISE MOVE 1 Squats MOVE 2 Clean deadlifts MOVE 3 Barbell hip thrusts MOVE 4 Standing calf raise off step PROGRESSIONS WEEK 1 - 2 3 sets x 8 reps WEEK 3 - 4 3 sets x 10 reps WEEK 5 - 6 4 sets x 10 reps WEEK 7 - 8 4 sets x 12 reps

MOVE 1

■ SQUATS

Position the barbell across your upper back, holding it with an overhand grip. Position your feet hip-width apart with your toes pointing slightly outwards. Bend your knees and lower your hips back and down. Maintain an upright posture and do not arch your back as you lower yourself down. At the bottom, contract your glutes to initiate the movement back up. Push through your feet as you extend your legs and hips to return to the starting position.

B

A MOVE 2

KEEP YOUR BACK STRAIGHT AND HEAD AND NECK IN A NEUTRAL POSITION.

A

44 SEPTEMBER - OCTOBER 2017

B

■ CLEAN DEADLIFTS

Grip the bar with an overhand grip, with your hands placed just wider than shoulder-width apart. Keep your torso tall as you raise your shoulders up and straighten your arms. Sit your hips down and back. Your shoulders should be directly above the bar and the bar against your shins. Brace your core muscles and forcefully drive your feet into the ground as you raise your shoulders and extend your knees. Actively contract your glutes as you rise up, keeping the bar close to your legs.

FORM TIP Finish with your hips Keep your torso as locked out. Return upright as possible, the bar to the floor maintaining the by reversing the arch in your back movement, setting throughout the your hips back as movement. you bend your knees.

MOVE 3

■ BARBELL HIP THRUSTS

Lie with your shoulder blades across the edge of a bench. Place a loaded barbell across your hips. Bend your knees to form a 45-degree angle.

Engage your glutes, squeezing hard, and push through your heels to raise your hips past parallel to the floor.

Pause for two seconds at the top position, then lower yourself back down by bending your hips. Aim to get your butt as close to the floor as possible, then repeat the movement.

FORM TIP Drop the heal below the level of the step to increase range of motion.

A

A DRIVE HARD THROUGH YOUR FEET AND ENGAGE YOUR GLUTES TO INITIATE THE MOVEMENT.

B MOVE 4

B

■ SINGLE-LEG CALF RAISE OFF STEP

Stand on a step holding a dumbbell in one hand.

Extend the heel of the leg on the same side as the dumbbell off the end of the step. Raise your heel as high as possible by extending your ankle. Lower your heel back down until a stretch is felt in the calf.

Repeat for the required reps before switching sides.

www.fitnesshis.co.za 45

■ WORKOUT

TRAINING

■ DAY 4

SUPERSET CIRCUITS EXERCISE SUPERSET 1 Single-arm overhead split squat + T-rotation to same side (repeat on other side) SUPERSET 2 Dumbbell swing + dumbbell press to pullover SUPERSET 3 Single-leg leg extension + single-leg leg curl GIANT SET FINISHER:

SUPERSET 1 ■ SINGLE-ARM OVERHEAD SPLIT SQUAT

MOVE 1

Hold a dumbbell in one hand.

From the upright position, extend one leg back onto a bench. Clean the dumbbell overhead on the same side as the leading leg. Flex the knee and hip of the leading leg to drop down into a lunge. Extend the hip and knee of your loaded leg to return to the starting position and repeat for the required reps.

Spider complex – rows + curls + reverse flyes

PROGRESSIONS

FORM TIP

WEEK 1 - 2 8 reps per exercise

Keep your torso upright and resist the rotational forces applied by the overhead dumbbell during the entire split squat.

WEEK 3 - 4 10 reps per exercise WEEK 5 - 6 12 reps per exercise WEEK 7 - 8 15 reps per exercise

FORM TIP

Keep your abs and core braced, and maintain alignment with the head and neck.

A

46 SEPTEMBER - OCTOBER 2017

MOVE 2

B

■ T-ROTATIONS

From an extended push-up position, shift your weight onto one straightened arm as you lift the other arm and rotate your torso outwards. Rotate until your arm is fully extended and pointing directly upwards.

A SUPERSET 2

FORM TIP

Use the momentum generated by the hip thrust to raise the dumbbell up.

Do not perform a front raise.

B

C

A

B

MOVE 1

C

■ DUMBBELL SWING

MOVE 2

Hold a dumbbell with one hand with your feet positioned shoulder-width apart. Bend your knees slightly, push your hips back, and swing the dumbbell between your legs.

Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell up. At the top position, switch hands and allow the dumbbell to fall back down under control between your legs, before repeating the movement sequence.

Keep alternating hands.

■ DUMBBELL PRESS TO PULLOVER

FORM TIP

Do not lock the elbows out at the top of the movement.

Hold dumbbells in both hands. Lie back onto a flat bench and bring the dumbbells to chest level. Keep your elbows out and parallel to the floor. Press the dumbbells upwards, keeping them in-line with your upper chest. Touch the dumbbells at the top of the movement and hold for a count. From the extended position, lower the dumbbells back over your head until the upper arms are in line with the torso, parallel to the floor. Pull the dumbbells back up over your chest in an arc-like motion. Do not allow your hips to rise up significantly during the movement. Bring the dumbbells in towards your chest again, then rotate your elbows to return to the starting position and repeat.

SUPERSET 3

MOVE 1

■ SINGLE-LEG LEG EXTENSION

Sit on a leg extension machine with your back against the padded support. Place one leg under the padded lever. Position your knee at the pivot point of the lever fulcrum.

Extend your knee to raise the padded support upward, then slowly lower the pad back down under control by flexing your knee, while keeping tension on the muscle.

MOVE 2

■ SINGLE-LEG LEG CURL

DO NOT ARCH YOUR BACK DURING THE CURL. ENGAGE THE HAMSTRING TO INITIATE THE MOVEMENT.

Sit or lie on the hamstring curl machine. Place the back of your lower legs against the padded lever arm. Pull the lever to the back of your thighs by flexing the knee of one leg. Return the lever to the starting position, until your knee is straight again.

www.fitnesshis.co.za 47

TRAINING

■ WORKOUT

“ALLOW YOUR ARMS TO HANG DOWN DIRECTLY BELOW YOUR SHOULDERS.”

FORM TIP

Ensure that your feet are well positioned and firmly planted on the floor or against the bench stand.

Spider rows

SUPERSET 4 MOVE 1

■ SPIDER ROWS

Set a bench to an incline of 45° or slightly more. Lay chest down on the bench, holding dumbbells in either hand with a neutral grip (palms facing in), with your arms extended and hanging straight down under your shoulders.

Row the weights up to your chest, driving your elbows back behind you.

MOVE 2

■ SPIDER CURLS

While still laying on the incline bench, having completed the rows, perform two-arm dumbbell curls.

MOVE 3

■ SPIDER REVERSE FLYES

While still laying on the incline bench, having completed the curls, perform reverse flyes by raising your arms up to the sides, until your elbows are at shoulder height.

Spider curls

BODYBUILDING COMPONENTS Go back to basics with this classic bodybuilding split workout. It's a tried-and-trusted approach that works by targeting specific muscle groups with the right mix of volume and intensity. This traditional

48 SEPTEMBER - OCTOBER 2017

approach to training, when used in conjunction with the correct diet and the metabolic conditioning workouts included will yield the best results when it comes to sculpting the ultimate beach body. ■

Spider reverse flyes

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TRAINING

■ FITNESS NEWS

WEIGHT TRAINING + CARDIO

Healthy men who did 20 minutes of daily weight training had a lower increase in age-related abdominal fat than men who spent the same amount of time doing only aerobic activities.

However, combining weight training and aerobic activity delivered the best results.

STUDY BY HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH (HSPH) RESEARCHERS AND COLLEAGUES. PUBLISHED ONLINE IN OBESITY.

TRAINING

RESEARCH, NEWS, AND THE LATEST PRODUCTS TO BOOST YOUR HEALTH AND FITNESS

2-3

The exercise frequency per week needed to reduce the risk of having a lower-backpain episode by 35%, according to researchers in Australia and Brazil, who collected 23 studies from around the world that involved nearly 31,000 back-pain sufferers.

3 BEST EXERCISES TO RELIEVE BACK PAIN:

■ WALKING ■ ABDOMINAL BRACING ■ BRIDGING – GLUTE & CORE

50 SEPTEMBER - OCTOBER 2017

135 MILLION

THE NUMBER OF PEOPLE GLOBALLY WHO ARE AFFECT BY MUSCULOSKELETAL INJURIES. SHOP

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LESS SLEEP, MORE WEIGHT Research presented at the European Congress of Endocrinology in Lisbon highlights how disrupted sleep patterns, a common feature of modern living, can predispose a person to weight gain through a combination of effects on energy metabolism, such as appetite and responses to food and exercise.

LESS THAN 60 MINUTES A study led by Esmée Bakker of Radboudumc involving more than 7,000 participants from the Aerobics Center Longitudinal Study in the USA found that less than one hour of resistance training per week lowers the risk of developing metabolic syndrome.

FINDINGS WERE PUBLISHED ON THE MAYO CLINIC PROCEEDINGS WEBSITE.

Cardio exercise appears to be inversely related to the risk of a fatty liver, regardless of a person’s weight. Even moderate cardiorespiratory fitness was able to protect participants from a fatty liver, which has significant implications in the fight against lifestyle-related diseases.

STUDY CONDUCTED AT THE UNIVERSITY OF TURKU, PUBLISHED IN THE JOURNAL MEDICINE & SCIENCE IN SPORTS & EXERCISE.

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THE PROPORTION OF ATHLETES DIAGNOSED WITH INJURIES WHO ARE LIKELY TO DEVELOP OSTEOARTHRITIS 10 TO 20 YEARS LATER.

MULTI-SPORT STUDY (AMOAKO ET AL. 2014) CONDUCTED IN THE USA.

RESEARCH Researchers at the University of Bath’s School of Management have found an association between marriage and fatherhood and weight gain in men. The study shows that married men have a higher body mass index than their non-married counterparts, with the two life events adding approximately 1.4kg to family men.

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CARTILAGE CARE Many people don’t understand how the cartilage in their joints enables their bodies to function day to day, especially when exercising. It’s important to understand its role in keeping your body moving, and how cartilage damage can cause pain. Cartilage acts as a shock absorber for the body and is constituted of a tough and flexible material. Despite its make up, it can be damaged and in some cases can degenerate with age, leading to inflammation, pain and stiffness.

Akash Beecum, brand manager for OsteoEze, offers 5 tips to keep cartilage in tip-top shape: A moderate exercise regimen slows down the degenerative process. Avoid placing excessive stress on joints, though.

A well-balanced diet rich in calcium and vitamin D limits bone loss and reduces the risk of fractures occurring close to the joint, which can result in inflammation and damage.

A healthy weight decreases the amount of stress placed on joints, which reduces damage.

A joint support supplement such as OsteoEze Gold contains active ingredients that can help support joint cartilage and curb degeneration – an underlying cause of many joint problems.

Warming-up before exercise loosens joints and increases blood flow to muscles, reducing the risk of injury.

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www.fitnesshis.co.za 51

TRAINING

■ TECHNIQUE

REST BETWEEN SETS

RESEARCH REVEALS THE IDEAL DURATION OF REST INTERVALS BETWEEN SETS FOR MAXIMUM MUSCLE GROWTH

I

n the realm of physique development there are wideranging variations in the rest intervals taken between exercise sets in the gym. While those looking to create an environment where calorie-consumption is maximised tend to keep rest intervals between sets short – between 30 to 60 seconds – those on the hunt for increased strength will wait up to five minutes before getting under a loaded barbell again to knock out the next set.

The reason for this is that the body's primary energy source for short duration, highly-intense muscle contractions comes from the ATP-PCr system, which takes at least three minutes

52 SEPTEMBER - OCTOBER 2017

to fully recover (convert adenosine diphosphate or ADP back into usable ATP). The general guideline for rest periods between powerlifting, near-max strength sets, or plyometric exercise sets is therefore five minutes as this allows for complete recovery and energy regeneration.

Bodybuilders tend to favour options that span this spectrum (30 seconds to five minutes), depending on the aims of their training session or cycle, with an average of 1-2 minutes the norm.

However, recent research has helped to shed some light on the most effective rest intervals between sets when muscle gain is the primary goal, and it's more than two minutes...

■ REST MORE, GROW MORE

Rest periods between intense exercise sets is five minutes as this allows for complete recovery and energy regeneration.

According to a study published in the journal Experimental Physiology in 2016, a team of researchers from the University of Birmingham, led by James McKendry, determined that “short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis and intracellular signalling in young males.”

By studying the effects of resistance exercise on 16 males, the researchers sought to dispel the commonly-held belief that shorter rest periods between sets were better for anabolism because they promoted a superior

“STUDIES SHOW THAT SHORT REST PERIODS BETWEEN SETS OF MODERATE-INTENSITY, HIGHVOLUME RESISTANCE EXERCISE ACTUALLY BLUNTS THE ACUTE MUSCLE ANABOLIC RESPONSE”

anabolic response by boosting circulating testosterone and growth hormone levels.

However, what they found was that short rest periods of one minute between sets of moderate-intensity, high-volume resistance exercise actually blunts the acute muscle anabolic response, compared with a longer rest period of five minutes, “despite a superior circulating hormonal milieu”.

The study protocol required that the male participants completed bilateral leg-press and knee-extension exercise at 75 percent of their one-repetition maximum to momentary muscular failure, which was followed by the ingestion of 25g of whey protein. The sets were interspersed by either oneminute or five-minute rest intervals.

Muscle biopsies were obtained at 0, 4, 24 and 28 hours post-exercise and analysed to determine myofibrillar protein synthesis (MPS) and intercellular signalling.

■ DOUBLE THE BENEFIT What the researchers discovered was that the rate of MPS increased above resting values from 0 to four hours after exercise in both groups, but this was significantly greater (152% versus 76%) in the five-minute interset rest group. Serum testosterone was, however, greater 20-40 minutes after exercise, as was plasma lactate immediately after exercise for the one-minute inter-set rest group versus the five-minute group.

Research found that for loads between 50 and 90 percent of one rep max, 3-5 minutes of rest between sets allowed for greater repetitions over multiple sets.

This effectively means that while the hormonal response is, in fact, superior with shorter rest periods, the actual anabolic muscle response – the generation of new or more muscle tissue – is blunted, which is counterproductive for physique athletes who aim to add significant muscle mass to their frame.

The researchers concluded that manipulating the restrecovery periods between sets may influence training-induced muscle remodelling as “resistance exercise with short (1 min) inter-set rest duration attenuated myofibrillar protein synthesis during the early postexercise recovery period compared with longer (5 min) rest duration, potentially through compromised activation of intracellular signalling.”

The research team are following up this investigation with a longer term study to determine the effects over a number of months, and further research how individuals can maximise their training outcomes by manipulating rest, among other variables (intensity, number of sets, exercise modality and velocity of muscle action, for example) in their training.

■ SUPPORTING SCIENCE These findings also echo a 2009 review that incorporated 35 studies from the Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, Sport Discus and CINAHL databases that looked to quantify optimal rest periods between sets.

The review, which examined both acute responses and chronic adaptations to training, with rest interval length as the experimental variable, found that with loads between 50 and 90 percent of one rep max, 3-5 minutes of rest between sets allowed for greater repetitions over multiple sets.

This, of course, increases total volume and time under tension. This structure also “produced greater increases in absolute strength, due to higher intensities and volumes of training.” ■

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TRAINING

■ FORM FIRST

OVERHEAD SQUAT

THE BIOMECHANICS OF THIS ADVANCED SQUAT VARIATION make it difficult to perform properly under load as it requires good shoulder and hip mobility. It therefore requires perfect form and flawless execution.

Caution: It is imperative that you first learn how to safely get the bar up overhead and into the locked arm position before attempting the overhead squat.

WHAT IT WORKS: The overhead squat is great for developing greater lower back and core strength.

Bar: Keep the bar over your base of support and behind your head once in the overhead position. Aim to align the bar with your heels and maintain this position throughout the lift. This may require deliberately pulling the bar back as you descend.

and look forward.

very wide overhand snatch grip. Tilt your wrists back so that your palms face up towards the ceiling once in the overhead position.

Back: Squeeze your upper back.

Torso: Keep your upper body upright and chest tall.

Maintain an engaged core throughout the exercise.

Arms: In the overhead position, your arms should be locked with your elbows turned out. Push against the bar with your arms as you descend, don’t just hold it in position.

56 SEPTEMBER - OCTOBER 2017

overhead position, externally rotate the shoulders, retract and elevate the scapula. and draw the humeral heads into the sockets to create structural support and stability within the joint.

This ensures that shoulder muscles aren’t required to perform primary stabilisation, because they can quickly fatigue. Pull the bar apart with your arms to activate the shoulder muscles needed to maintain the position of the arms overhead.

Head: Keep your head up

Grip: Hold the bar with a

ABOUT THE ATHLETE: Andrew Ramsay is a strength & conditioning specialist, and the coowner and Head Coach at WICO Fitness (50 Chrisoliet St, Jukskei Park, Randburg). He holds an Honours degree in Sport Science, and is a CrossFit Level 1 instructor. He is a two-times National Powerlifting champion (74kg division), with personal bests of 217.5kg in the back squat, 140kg in the bench press, and 260kg in the deadlift.

Follow him on Instagram @trainerdrew.

Shoulders: In the

Hips: Hinge at the hips and lower yourself down toward the ground by moving your glutes back and down.

Knees: Descend until your legs are fully bent at the knee, or until your thighs are just past parallel to the floor. Ensure that your knees travel out slightly in the same direction as your toes.

Feet: Use a wide stance with your feet pointing slightly outward. Maintain complete contact with the floor through all phases of the squat, with an equal distribution of weight through your forefoot and heel. ■

>> Performed by Andrew Ramsay >> Photography by Cindy Ellis

TRAINING

■ ENDURANCE

BY PAVEL BURCHENKO / SHUTTERSTOCK.COM

ABOUT THE AUTHOR: STeve Attwell, Level 2 Triathlon South Africa (TSA) and certified Ironman coach, and founder of Embark triathlon coaching www.embark.co.za

BREAKING

TIM DON IMAGE BY FERNANDA PARADIZO / SHUTTERSTOCK.COM

7H30

HOW FAST CAN THEY ‘TRI’ AND GO? THERE’S BEEN A LOT OF HYPE RECENTLY AROUND ATTEMPTS BY THE WORLD’S BIGGEST APPAREL BRANDS TO BREAK THE TWOHOUR BARRIER IN THE MARATHON. IT’S A MONUMENTAL FEAT OF BOTH SPEED AND ENDURANCE, PITTING HUMAN PHYSIOLOGY AGAINST THE ODDS IN AN ATTEMPT TO BREAK PERCEIVED BARRIERS.

In the world of Ironmandistance triathlons, that mythical barrier is undoubtedly the 7h30m mark. It seems now that the question is no longer ‘if’, but rather ‘when’ this will be broken. Every year now we see records being broken, and increasingly so, in almost every distance, from the Olympics to full Iron-distance events.

It was just last year when legendary German athlete Jan Frodeno set a new Iron-distance record of 7h35m39s at Challenge Roth Germany. It was the culmination of numerous top performances, which have seen the elite sub 8-hour Ironman group triple in size of late, as more and more athletes go under the milestone.

The next stop in the minds of many in the triathlon world is the once mythical 7h30 mark, especially since Tim Don recently set a new official Ironman record, finishing the Ironman Brazil event in May in 7h40m23s, to break Canadian Lionel Sanders’ previous record of 7h44m29s. Tim has risen steadily through the ranks of the sport, making the move up from the fast ITU WTS racing series, where he competed for some 15 years, during which time he represented England at the Olympics, to the 70.3 distance and now full Ironman races. He is another athlete on a growing list who holds the potential to break the 7h30 barrier. He is pushing the boundaries and bringing the speed

TIM DON recently set a new official Ironman record, finishing the Ironman Brazil event in May in

7h40m23s.

from the circuit racing (much like Jan Frodeno, who is also an Olympic winner from 2012) into the ultimate distance of triathlon. World Champs in Kona this year will be very interesting, to say the least.

While the prospects of a Don versus Jan showdown are hugely enticing, what lies ahead for the future of the sport potentially holds much more promise for a sub-7h30 Ironman record. The talent that has emerged from Olympicdistance triathlon is nothing short of extraordinary. The racing in the ITU WTS over the past few years has been dubbed the golden era of triathlon, as arguably some of the world’s greatest ever talents have been going head to head, month after month. The likes of Spanish duo Javier Gomez and Mario Mola, the Brownlee brothers from Britain, and local hero Richard Murray have combined their considerable talents to deliver some of the most exhilarating (and fast) racing ever seen in the world of triathlon. They’re the cream of the crop, and these guys are now stepping up to the half-Ironman distance. It won’t be long before this generation of athlete makes the big leap up to Ironman racing, and when they do it will be nothing short of epic.

Bigger prize money, big-name sponsors, and expanded racing calendars are also attracting more elite athletes to the sport, crossing over from running or cycling, which also sets up an exciting prospect for racing at all levels in the years to come.

Couple this with continued advances in technology, especially in the water and on the bike, and we can expect to see times coming down across all the splits when the best we’ve ever seen finally line up for a 3.8km swim, a 180km ride and a 42.2km run. Many, many records are undoubtedly in jeopardy, not least of which is that once mythical 7h30 Ironman performance. ■

www.fitnesshis.co.za 57

TRAINING

■ CROSSFIT

ABOUT THE AUTHOR: Julian ReichmanIsraelsohn is the owner and head trainer at CrossFit Platinum

THINKING INSIDE THE BOX

WHAT TO DO OUTSIDE THE BOX TO BECOME A BETTER CROSSFITTER INSIDE IT

Watching the CrossFit Games this year showed the existing CrossFit community and the public that CrossFit for general physical preparedness (GPP) covers all aspects of fitness, including strength, speed, power, conditioning, endurance, co-ordination, balance, agility, accuracy, flexibility and stamina.

It also highlighted the importance of endurance exercise such as running, swimming, and cycling. To an endurance athlete, aerobic capacity, interval sprints, and distance training are all included in their programming. Now, many are seeing the importance of these three domains within the CrossFit arena to develop a well-rounded training regimen. These areas of fitness are now being tested way more than just who can lift the biggest load.

Therefore, outside “traditional” CrossFit training, there’s a growing need to get outside of the box to improve aerobic and endurance capacity. This should involve strategically planned interval sprint training using a variety of endurance modalities.

Another beneficial form of fitness for CrossFit is obstacle course racing (OCR) and training. It not only improves aerobic capacity, but also enhances grip and upper body strength. As with CrossFit, when your heart rate has skyrocketed or you’re staring at the barbell and or

58 SEPTEMBER - OCTOBER 2017

the pull up rig, you have to muster up the will and tap into those last energy reserves to complete the workout. OCR training delivers similar effects, making you better able to function at or near your absolute physical limit to overcome obstacles.

This year’s CrossFit Games even put athletes through a military-type obstacle course – the second time that elements of OCR have found their way into the CrossFit world.

Then there are the three most important variables to improving as an athlete outside the box, which are potentially more important than the training itself: Nutrition, recovery, and mind-set or dedication. As mentioned

THREE IMPORTANT VARIABLES which are potentially more important than the training itself: ■ Nutrition, ■ Recovery ■ Mind-set / dedication.

previously, in every type of sporting and training arena, nutrition can make or break your performances. To get the best from your body and your training, whether you’re an elite athlete or just training to stay fit and healthy, your nutrition needs to be dialled in to almost perfection.

An example shared with me the other day, which resonated, is: Imagine you were given only one pair of shoes to last you for the rest of your life. You’d be exceptionally cautious about how you take care of those shoes. Well, your body is meant to last you for the rest of your life. So how you fuel it should be of utmost importance. So take care of your nutrition to live a healthier, more energetic life. Fuelling the body through the training and post-workout recovery is also extremely important. Other elements to recovery include sleeping, massage, stretching and mobility, and prehab. Be sure to listen to your body and assist it where you can with any recovery methods available to you. This will ensure you’re well prepared for anything that may come your way during training. This will also keep you ahead of any injuries that will slow you down. These methods are as necessary for the average joe, as much as they are for the elite athlete.

Make both your training and your nutrition priorities in your life. It all boils down to the old saying: “What you put in is what you get out.” Make the time to exercise and make good decisions when it comes to what you choose to fuel your body with.

Mind-set is also paramount. Be mindful of what you do and how you do it.

When you decide to do something, commit to it 100%. Give it everything in your power. It will be worth it in the long run, guaranteed.

WARNING: Don’t get caught in the Games hype!

CrossFit’s reputation has often been tarnished in the public’s eye by overzealous, misdirected (albeit often well-meaning) affiliate owners who may have recently qualified and opened a box, with just a two-day Level One certification to their name. The judgement of many of these affiliate owners (and many existing ones)

gets clouded with regard to the distinction between CrossFit the exercise regimen designed for General Physical Preparedness (GPP) and CrossFit, the sport of fitness. This confusion is more common after the CrossFit Games, when the smell of competition still lingers fresh in the air. Granted, affiliate owners and coaches get

excited by the Games, but this can cloud their judgement in terms of how they programme for their box members, who definitely are not Games athletes. It’s therefore imperative to check the qualifications and experience of a coach and affiliate owner, before trusting them with your training to ensure a safe CrossFit journey. ■

5 TRAINING

■ WORKOUT

A ‘GET STRONG FIRST’ APPROACH WILL ALWAYS DELIVER THE RESULTS YOU’RE AFTER >> By Lil Bianchi Kimble, strength and conditioning coach and founder of OTG Athletic >> Performed by Scott Kimble >> Shot on location at OTG Athletic, Umhlanga Rocks >> Photography by Slade Pure Studios

STRENGTH MOVES

T

he ‘strong first’ training principle should underpin every form of training, from functional exercise for everyone, be they stay-at-home dads, professionals or a member of a special population, to performance training for athletes or for physique enhancement. That’s because strength builds the foundation needed for the effective development of every other physical characteristic or quality.

■ WEAK AT LIFE Whatever your goal, be it to get leaner, fitter, faster, more explosive, stronger or more muscular, you need to get strong first. There are a myriad reasons for this, not least of which is the fact that modern life makes us weak.

That means that if we don’t invest the time upfront to get strong first, we’ll be more prone to injury. That’s because strong muscles are needed to stabilise the body, particularly during periods of repetitive force or prolonged stress, whether that’s training in the gym, running a race, or simply going about our daily lives.

Strength training also helps to develop all the supporting structures in our body, from joints and joint tissues, to ligaments and tendons. Without adequate strength we’ll also be less efficient, which means our time spent training will be less effective, no matter what your aim is.

60 SEPTEMBER - OCTOBER 2017

Strength training also helps to develop all the supporting structures in our body, from joints and joint tissues, to ligaments and tendons.

■ PROGRAMMING STRENGTH

Accordingly, it’s important to make strength work the foundation of your programme. That means starting any new programme with a phase of strength-based work and then maintaining that strength with a selection of exercises included in more specific phases of the programme. This work should be done at the start of selected sessions when your nervous system is not taxed and you have fuel in the tank.

When your focus is on building strength

and power, aim to perform 4-5 sets and limit reps to 3-5 per set (your percentage of weight will depend on your rate of perceived exertion). However, this is merely a general guideline as strength training programming is highly specific to individual needs.

As a guidelines for a member of the general population looking to improve their strength, the general loading pattern for a beginner during a six-week phase could look something like this:

EXERCISE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Sumo Deadlift / Jefferson deadlift

70% of 1RM 5x5

75% of 1RM 5x4

80% of 1RM 5x3

85% of 1RM 5x2

90% of 1RM 5x1

Deload 60% of 1RM 5x1

Zercher Squat

55% of 1RM 3x6

60% of 1RM 3x6

65% of 1RM 3x6

70% of 1RM 3x6

75% of 1RM 3x6

50% of 1RM 3x1

Viking Push Press

70% of 1RM 3x8

80% of 1RM 3x6

90% of 1RM 3x3

70% of 1RM 3x8

90% of 1RM 3x3

95% of 1RM 3x2

Kettlebell Snatch

70% of 1RM 3x8

80% of 1RM 3x6

90% of 1RM 3x3

70% of 1RM 3x8

90% of 1RM 3x3

95% of 1RM 3x2

You can split these lifts over four days and follow each lift with exercises that will assist the main lift by developing strength in your weaker areas. For example, this could include: Sumo deadlift

5x5

Conventional deadlift

3x8

Barbell lunge

3 x 8/8

Back extensions

3 x 15

Zercher squat

3x6

Barbell high bar squat

5x7

Barbell good mornings

3 x 10

Calf raises

3 x 15

“THIS UNILATERAL MOVEMENT BUILDS SOLID SHOULDER STRENGTH.”

LIL SAYS: “Due to the need to slow the movement down at the top end of the drill, there is a significant amount of work done in and around the shoulder joint.”

“AN EXCELLENT MOVEMENT THAT BUILDS TOTAL BODY STRENGTH AND EXPLOSIVE POWER FROM THE GROUND UP”

1

■ KETTLEBELL SNATCH

HOW TO DO IT: Place a heavy kettlebell on the floor between your legs. Hinge at the hips and bend your knees to drop down.

Grab the handle with an overhand grip. Keep your arm straight and your shoulder over the kettlebell.

‘Clean’ the kettlebell off the floor by extending your hips and knees.

As you do so, shrug your shoulder and pull the kettlebell up with your arm. As you rise up, press the kettlebell overhead. Allow it to rotate around your hand. ‘Catch’ the kettlebell at shoulder height as you dip into a squat. Extend up into a standing position, keeping the kettlebell in the locked-out overhead position.

www.fitnesshis.co.za 61

TRAINING

■ WORKOUT

“THIS SQUAT VARIATION PLACES THE LOAD IN FRONT OF YOUR BODY, WHICH ALLOWS FOR A MORE UPRIGHT TORSO POSITION. IT ALSO TEACHES YOU TO PUSH YOUR KNEES OUT AND BUM BACK”.

LIL SAYS: “This is one of my favourite squat movements as I like to stick to the basics and the Zercher is a pretty simple move to execute.”

2

■ ZERCHER SQUAT

HOW TO DO IT: Rack and stack a barbell at upper waist height (above the waist but below the chest) in a squat rack. Position your forearms under the bar, with your elbows placed shoulder-width apart. Cross your wrists and pull the bar in close against your body.

Lift the bar up so that it is resting on top of your forearms. Take a step away from the rack and position your legs shoulder-width apart with your toes pointing out slightly. Hinge at the hips and bend the knees to squat down, keeping your head and chest up as you do so. Push through your entire foot as you extend your hips and knees to return to the upright starting position.

62 SEPTEMBER - OCTOBER 2017

“DUE TO THE BAR BEING AXIALLY LOADED THERE IS NO COMPRESSIVE FORCE ON THE SPINE, AND THE FACT THAT THE LOAD IS CARRIED IN THE FRONT OF THE BODY MAKES FOR A SAFE DEEP SQUAT THAT TRAINS ALL THE MUSCLES COMMONLY ACTIVATED DURING THE STANDARD MOVEMENT, WHICH MEANS TONS OF POSTERIOR CHAIN ACTIVATION.”

3

■ VIKING PUSH PRESS

HOW TO DO IT: Place the ends of two barbells, each loaded on the side opposite the anchor point, securely against the wall, or in pivot anchors. Grab the loaded end of each barbell with a pronated grip. Stand with your feet shoulder-width apart, bending slightly at the knees while pushing your glutes back. Start with your elbow by your side with your wrist up near your shoulder. Brace your core and press your arms up.

LIL SAYS: “I love this movement as it allows you to press with a pronated grip, which means you can handle heavier loads without aggravating your rotator cuffs. It hits your front delts like a ton of bricks, while training the entire shoulder girdle. In my opinion, this is the king of shoulder exercises, but it’s rarely done.”

“THIS VARIATION BLENDS SHOULDER MOBILITY AND CORE STABILITY, ALLOWING THE SCAPULA TO MOVE FREELY WHILE ALSO GETTING RECRUITMENT.” MORE CORE RECRUITMENT www.fitnesshis.co.za 63

TRAINING

■ WORKOUT

4

■ SUMO DEADLIFT

HOW TO DO IT: Stand in front of a loaded barbell. Place your feet in a wide stance, with your toes pointing outwards. Grasp the bar between your legs using a mixed grip that is slightly narrower than shoulder-width apart.

Drop your hips down until your thighs are parallel to the floor. From a stabilised, deep squat position, lift up the bar by driving your legs and hips upwards through your feet. Keep your chin up and your back straight as you lift, pulling your shoulders back at the top of the lift.

LIL SAYS: “The sumo deadlift has the biggest carryover to everyday movements and lifting styles, and is a great option for taking the stress off the lumbar spine that a conventional deadlift imposes.”

“THIS VARIATION IS MORE TECHNICAL THAN THE CONVENTIONAL DEADLIFT AND REQUIRES MORE GLUTE RECRUITMENT AND HIP STRENGTH.” STRENGTH KEEP YOUR BACK STRAIGHT AND YOUR KNEES POINTED IN THE SAME DIRECTION AS YOUR FEET.

64 SEPTEMBER - OCTOBER 2017

5

■ JEFFERSON DEADLIFT

“IT’S POSSIBLY THE BEST MOVEMENT FOR CORE STABILITY AND HIP DURABILITY.” LIL SAYS: “I love this unconventional deadlift as it hits a lot of areas that are missing in most people’s trained movement patterns.

I use this movement often with clients who struggle with back issues as it allows more compressive force and imposes fewer shearing forces on the lower back.”

HOW TO DO IT: Place a loaded barbell on the floor.

Straddle the bar with a wide stance. Drop down and grasp it with one hand in front of your body and the other hand behind it.

Keep your back straight as you slowly extend your hips and knees to lift the barbell off the floor. Once in the upright position, hold the bar for a few seconds before you squat down to return to the starting position. ■

www.fitnesshis.co.za 65

SUPPLEMENTS

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Serious lifters take a beating in the gym. How you recover, respond and deal with the resultant damage will ultimately determine how strong or big you become. No other joint supplement designed for serious lifters has won more awards and accolades than Animal Flex. It helps strengthen joints and ligaments, shielding them from the wear and tear of rigorous training. The ingredients, such as glucosamine (two forms), MSM, and

chondroitin, help maintain healthy joint function, elasticity, and flexibility. Many of its active ingredients provide the basic building blocks required to maintain human structural integrity. Each pack consists of several key protective complexes: a potent joint construction complex that repairs connective tissue; a lubrication compound to cushion joints from lifting; a support complex to promote rehabilitation and reduce soreness; and an essential vitamin/ mineral blend to underscore optimal joint health. Potent natural herbal extracts, like turmeric, boswellia and ginger root, help address the free radical load and inhibit proinflammatory metabolites, which reduces inflammation.

SUPPLEMENTS

THE LATEST PRODUCT RELEASES AND NEWS FROM THE SUPPLEMENT INDUSTRY. SSN MUSCLE VITAMIN PACK SSN’s Muscle Vitamin Pack remains at the forefront of meeting the micronutrient, amino acid and EFA requirements of bodybuilders, strength and power athletes, and serious trainers. A convenient one-sachet per day serving will ensure an optimal micronutrient intake, which is crucial for those seeking enhanced recovery and accelerated muscle building effects. Vitamins, minerals and other performance and growth amplifiers are offered at higher than NRV dosages to meet the increased nutrient demands of intense weight training, recovery and performance levels.

USN BCAA 12:1:1 USN’s BCAA 12:1:1 contains a super ratio of Branched Chain Amino Acids (BCAAs), including 5100mg of Leucine, 400mg of Isoleucine, and 400mg of Valine, as well as 2500mg Glutamine. This zero-sodium, stimulant-free drink assists with muscle recovery, strength and stamina. Suitable for use before, during and after training to potentially promote muscle stamina, strength and recovery, and boost muscle training intensity and endurance. Currently available in a refreshing Green Apple flavour.

NPL 100% PURE CITRULLINE MALATE L-citrulline is the natural form of citrulline. Although your body produces its own supply, consuming extra citrulline can have significant performance benefits. Citrulline plays a major role in two important processes: it helps boosts nitric-oxide levels, which can help dilate blood vessels, allowing more oxygen and nutrients to be delivered to your muscles; and it plays a role in the removal of ammonia, from your blood, a compound known to cause exercise-related fatigue.

NPL 100% Citrulline Malate combines L-citrulline and malic acid, which is a combination that can have a significant impact on performance. Malate serves as an important component in the tricarboxylic (or TCA) cycle, which is one way your body produces energy. When you increase malate levels, you increase energy production. Therefore, citrulline malate provides the one-two punch of bringing additional blood and, subsequently, oxygen and nutrients to exercising muscles, as well as providing increased energy to boost performance levels. Citrulline malate products outperform citrulline-only options due to the difference in its ability to increase both muscle pumps and performance, which means more reps, more effective time in the gym, and better results.

Another advantage to using citrulline malate is that you don’t have to load with it, unlike L-citrulline. That means you can take it right before your workout and experience immediate performance benefits.

TITAN TRUE WHEY AND OATS Titan True Whey and Oats is a great-tasting and nutritious meal replacement that combines Titan’s micro-filtered whey protein, True Whey, with organic, non-GMO stone-milled oats – and nothing else, offering sheer purity, sheer simplicity and sheer goodness. With each 50g serving you get 24 grams of the highest quality protein and nearly 10 grams of BCAAs and glutamine combined, to revitalise your body. This protein volume and quality is delivered along with all the benefits that 100% cold-climate organic oats offer, such as ample dietary fibre. It’s also a viable source of vital minerals, electrolytes and trace elements, and is extremely convenient. Contains no saturated fat or sugar.

66 SEPTEMBER - OCTOBER 2017

SUPPLEMENTS

■ RECIPES

PROTEIN POWER UP! >> By Nelmarie Klopper

PROTEIN PUDDING MUG CAKE

ROL are a LED OATS bette than ro oats a processed ption GI valu s they hav instant e e nutrie and are a a lower ls nt den an exc se – t o more hey’re e llent s thiam ou in fibre, e, iron, an rce of and d die avena the anti-ox tary id nthra mides ant .

MAKES 2 SERVINGS.

Chocolate mug cake 1 scoop whey chocolate flavour 1 tbsp unsweetened cacao 1 egg ½ tsp baking powder 3-4 tbsp milk of choice 1 tsp sweetener of choice Caramel cheesecake layer 2 caramel flavoured protein bars 3-5 tbsp milk of choice 3 tbsp fat-free cottage cheese 2 tbsp fat-free plain yoghurt 1 tbsp sweetener of choice Chocolate sauce 2 tsp whey chocolate flavour 1 tsp unsweetened cacao 3 tbsp water Topping 4 tbsp rolled oats 2 tbsp honey 1 tbsp unsweetened cacao 1. Mix all the chocolate mug cake ingredients in a giant mug and microwave for 1 ½ minutes. Keep watching the mug cake to ensure that it doesn’t rise over the top.

2. Melt the protein bars with the milk until it has a creamy consistency. Blend the cottage cheese, yoghurt and sweetener with the melted bars.

3. Mix all the chocolate sauce ingredients together until a sauce consistency is achieved.

4. Mix all the topping ingredients and fry in a well-greased pan until the oats are toasted and slightly sticky.

5. Layer your dessert in a cup as follows: 1. Chocolate cake 2. Caramel cheesecake filling 3. Chocolate cake 4. Caramel cheesecake filling 5. Chocolate sauce 6. Topping

TO TOP IT OFF...

ALMONDS OFFER A GREAT SOURCE OF PROTEIN. ALSO TRY DESSICATED COCONUT OR A LIGHT DUSTING OF CACAO POWDER.

DID YOU KNOW? Cacao powder contains more than 300 different chemical compounds, including highly beneficial polyphenols known as flavonoids.

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SUPPLEMENTS

■ TRENDS

INSIDE THE PROTEIN BAR >> By Werner Beukes, Deputy Editor

ARE YOU GETTING EVERYTHING YOU NEED AND NOTHING THAT YOU DON’T?

LOOK DOWN THE AISLE OF YOUR FAVOURITE STORE AND YOU WILL QUICKLY NOTICE THEM STACKED ON A SHELF - THE OMNIPRESENT PROTEIN BAR. CONSUMERS TODAY DEMAND AN INCREASE IN PORTABLE CONVENIENCE FOODS GLOBALLY, THE TARGET MARKET BEING NOT ONLY ATHLETES BUT ANYONE WHO WANTS TO SNACK ON SOMETHING WHOLESOME IN TODAY’S GRAB-AND-GO WORLD.

PROTEIN STILL KING No one can dispute the fact that protein is more popular than ever. The quicker you can consume it, the better.

We live in a society where we prefer to get our food on the run. Author Michael Pollan writes in his book “Cooked” that the average person spends only 23 minutes preparing food in the kitchen and another 4 minutes in the kitchen cleaning up. In a survey conducted in 2006 by the National Marketing Institute, 39 percent of Americans sought out foods that are high in protein. By 2014 this figure had risen to 53 percent of the US population seeking high-protein options.

Then with the rise of the Paleo diet, which calls for healthy animal fats, grass-fed protein and leafy vegetables, the need for protein increased even further. Companies across the food industry spectrum, including those

68 SEPTEMBER - OCTOBER 2017

catering to the local market, have tried to tap into this 'functional' food trend driven primarily by protein-enriched food products.

Research over the past few decades has supported the need for protein, recommending that athletes who are engaged in intense training need to consume about two times the usual recommended daily allowance (RDA) of protein in their diet to maintain protein balance. An insufficient amount of protein can quickly cause a negative nitrogen balance which can lead you down a road to muscle catabolism and impaired post-workout recovery. Not good when you want to pack on muscle.

The best sources of highquality protein are also found in nutritional supplements such as casein, whey, colostrum, egg protein and milk peptides.

ENTER THE PROTEIN BAR

Athletes require 1.5-2g/kg of protein on a daily basis. Competitive bodybuilders often depend on even higher amounts of protein to maintain a certain daily macronutrient intake, especially when they are on a lowcarbohydrate diet before a contest.

Traditionally the best dietary sources of protein are fish, egg whites, various forms of milk, including casein and whey, chicken and beef. The best sources of high-quality protein are also found in nutritional supplements such as casein, whey, colostrum, egg protein and milk peptides.

Ideally, protein should be consumed every 2 to 3 hours in portions of 30 to 40g as part of a body building diet.

“AN INSUFFICIENT AMOUNT OF PROTEIN CAN QUICKLY CAUSE A NEGATIVE NITROGEN BALANCE WHICH CAN LEAD YOU DOWN A ROAD TO MUSCLE CATABOLISM AND IMPAIRED POST-WORKOUT RECOVERY.”

While no supplements on the market can replace food itself, they do present a snack option for people on the go, those on a diet, or when used as part of a post-workout recovery regimen.

The protein bar has over the years metamorphosed from barely edible bricks and sugar-laden highcalorie mislabeled delectables to today's version of tasty nutritional treats. Consumers can also pick and choose between several interesting flavours. Some protein bars are, however, still a hidden haven for sugar – as much as in any chocolate bar. Bars are clearly not all created equal. The truth is, sometimes, their ingredients can be deceiving.

Apart from taste, texture and flavour, what then are the most important things to think about when choosing a protein bar?

SPACE FOOD STICKS The first high-energy protein bars, known as Space Food Sticks were manufactured to capitalise on the popularity of the global space race back in 1961. Created by food technologist Howard Bauman, Space Food Sticks were promoted as high-energy protein bars available in flavours such as chocolate, peanut butter and caramel.

Space Food Sticks largely contained ingredients that included carbohydrates and fat.

Soon other companies started to develop their own versions of these high-energy protein bars. Today, protein bars have exploded onto the market and are either consumed as a healthy snack alternative, an additional protein source, or as a weight loss alternative.

KNOW YOUR BARS 1. PROTEIN CONTENT

PROTEIN BARS CATEGORISED Meal replacement bars:

280

CALORIES OR MORE, high in protein and carbohydrate, moderate in fat content.

Protein bars:

225-320

CALORIES, high in protein, moderate in carb and fat content.

Low-carb bars:

280

CALORIES OR LESS, high in protein, low in carbohydrate, and moderate to high in fat content.

Protein bars are generally characterised as having a higher proportion of proteinderived calories than from carbohydrates or fats. They may also contain additional vitamins and minerals. While some bars have 25g of protein, some also contain over 25g of sugars and over 14g of fat.

Some bars also have glycerin added to their ingredient mix, which is a popular additive to increase palatability and consistency. Glycerin should be counted among the carbohydrate grams. Is that better than what you can get from a chicken sandwich without mayonnaise from your local deli? Probably not. However, as a protein supplement these bars are useful when you are in a rush and don't have time to eat a proper meal, but not a sensible option when your goal is not to add more notches to your belt.

WHAT TO DO? Look for a bar with at least 25g of protein that is also low in fat, sodium and sugar.

2. SNEAKY SUGAR

Some protein bars are nothing more than glorified chocolate bars. There should not be more than 8-10 grams of sugar contained in your bar of choice. To keep the calorie content low, many protein bars also contain sweeteners such as xylitol, sorbitol, maltitol or lactitol. Also known as sugar alcohols, these may replace traditional sugar but can cause bloating, severe gas and abdominal distress. Other ways to sneak sugar into a bar is to include ingredients such as high fructose corn syrup, maltodextrin or fructose in the formulation. Low-carb bars may contain less carbohydrates, but it is important to determine the source of these before deciding on the specific product or brand.

WHAT TO DO? Look for bars that don't use sugar as a primary source of carbohydrates.

“PROTEIN BARS ARE USEFUL WHEN YOU ARE IN A RUSH AND DON’T HAVE TIME TO EAT A PROPER MEAL, BUT NOT A SENSIBLE OPTION WHEN YOUR GOAL IS NOT TO ADD MORE NOTCHES TO YOUR BELT.”

“LOOK FOR BARS WITH MORE PROTEIN THAN SUGAR.” WHAT THE NUMBERS MEAN PROTEIN ■ 20g protein = 3 oz meat.

■ 14-15g protein = 2 oz meat ■ 7g protein = 1 egg worth of protein SUGAR ■ 4g of sugar = 1 teaspoon of sugar.

Artificial sweeteners: Ideally try to avoid artificial sweeteners.

Sugar alcohols: Sugar substitutes maltitol and erythritol are most commonly associated with stomach upset in sensitive individuals. Sugar alcohols also have a lower caloric value than regular carbohydrates or sugars.

3. CHECK CALORIES

Decide whether you are going to eat a protein bar as a snack or a meal replacement. For a snack, 200 calories is more than adequate, while a meal replacement option should offer between 250 to 400 calories. The level of saturated fat or trans fat should be as low as possible. Fat content should ideally come from unsaturated fats like nuts and other natural sources. A protein bar should ideally have no more than 4g of saturated fat.

WHAT TO DO? Check the calorie content of a protein bar because they can vary from a mere 70 calories to over 400 calories.

4. THE THREE C'S

Choose a protein bar that suits your individual needs. Read labels to ensure that you are getting everything you need and nothing that you don't. If you are someone who is looking to lose fat, choose bars with less than 280 calories, with less than 25g of carbohydrates and more than 25g of protein. If you are sensitive, avoid bars containing additional stimulants. If you use the bar immediately after a workout you can afford more carbohydrates since the main objective at this time is to boost carbohydrate intake to aid anabolism.

WHAT TO DO? If you want to use them as part of a meal replacement option check out the three C's: calories (a reasonable meal replacement should contain between 200-300 calories. Cut this number in half if the bar is used as a snack), composition (read labels and check the total dietary intake) and convenience (you don't have to carry containers that need to be microwaved). ■

www.fitnesshis.co.za 69

FUEL UP

■ NUTRITION NEWS

AN EXTRACT OF WORMWOOD (ARTEMESIA ANNUA) AT A DOSAGE OF 150MG DAILY IMPROVED PARTICIPANTS’ SENSATIONS OF PAIN MEASURED ON THE WOMAC SCALE. STUDY PUBLISHED IN 2016 IN THE JOURNAL CLINICAL RHEUMATOLOGY

BLUEBERRIES: SUPERFOOD WITH SUPER POWERS... lower cholesterol, ■ Provides 25% of ■ Packed full of and reduce risks for your daily vitamin C antioxidants that several cancers. requirements to boost reduce your risk for immunity. heart disease, cancer ■ Nutrient-dense fruit with a low GI (20g of ■ Provide 95mg of and Alzheimer’s. carbs per serving) potassium per ■ The peel is an and a moderate one-cup serving. excellent source calorie value – only Potassium is a blood of fibre – 6g per 80 calories per onepressure-lowering one-cup serving – to cup serving. mineral. improve digestion,

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FUEL UP!

ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING HEALTHY

JAGUAR PS / SHUTTERSTOCK.COM

"NUTRITION IS SO IMPORTANT. IT CAN'T BE STRESSED ENOUGH."

MONTAGU’S DATE AND NUT TRUFFLES The Montagu Dried Fruit and Nuts raw date and nut truffles are a tasty on-the-go snack.

The gluten-free truffles are also vegan friendly and come in four flavours, namely cinnamon, coconut, cranberry and ginger. Dates are a low-glycaemic index fruit that are high in dietary fibre and a source of copper. Available at all Montagu Dried Fruit & Nuts outlets for R18.90 (45g).

DWAYNE JOHNSON

SPRING SEASONAL FRUITS & VEG Stock up on the freshest fruits and veg this season.

VEGETABLES

FRUITS Apples Avocados

Pineapples

Bananas

Sweet melon Guavas

Strawberries

Naartjies Cape gooseberries Coconuts Dates Grapefruit

70 SEPTEMBER - OCTOBER 2017

Baby marrows

Pears

Lemons Nectarines Oranges Pawpaws or papaya

Prunes

Artichokes

Raspberries

Asparagus

Kale spinach

Red onions Beetroot

Turnips

Apricots Blackberries

Cherries

Plums Sweet melon

Mielies

Watermelon

Parsnips

Rhubarb Aubergines or eggplants

Brussels sprouts

Watercress

MAKE BAKED SWEET POTATO WITH CRISPY KALE, WALNUTS AND FETA 4 large sweet potatoes 1 medium-sized bunch of kale 1 tbsp olive oil 1 tsp sea salt ½ tsp black pepper ½ cup walnuts, chopped ¾ cup crumbled feta cheese

1. Pre-heat oven to 200°C. 2. Scrub potatoes, wipe dry and place on a baking sheet. Bake for 45 to 55 minutes, or until potatoes are tender when pierced with a fork.

3. Remove the centre ribs from the kale leaves and cut into chip-sized pieces.

4. In a medium bowl, toss the chopped kale in olive oil, salt and pepper. Place kale mixture on a parchment-lined baking sheet and bake in oven at 200°C for about 10 to 12 minutes, or until crispy.

Turn kale leaves for even cooking.

5. Slice sweet potatoes in half, lengthwise. Use a fork to loosen potato, then mix in kale, feta, and walnuts.

6. Return to oven for 10 to 12 minutes to melt the feta.

SWEET POTATOES RANK AS MEDIUM ON THE GLYCEMIC INDEX (GI).

SWEET POTATO The sweet potato is often considered a superfood due to its rich vitamin and mineral content. It is rich in complex carbohydrates, dietary fibre and beta-carotene, a provitamin A carotenoid.

NUTRITIONAL CONTENT

A MEDIUM-SIZED RAW SWEET POTATO (200G) CONTAINS: 172 calories 3.2g protein 40.2g carbs 6.6g of dietary fibre 0.2g fat Vitamin A 150% Vitamin C 45% Potassium 15% Sodium 5% Calcium 6% Iron 6%

www.fitnesshis.co.za 71

FUEL UP

■ NUTRITION NEWS

DAILY FRUIT

PINEAPPLE

POWERFUL PINEAPPLE One cup of pineapple provides more than 100% of your recommended daily amount of vitamin C. Also a rich source of manganese – a one-cup serving contains 75% of your RDA.

MIND YOUR FOOD CHOICES The MIND diet – a mash-up of the Mediterranean and DASH diets for the Intervention for Neurodegenerative Delay, has been developed using current science to take the best of both diets to help reduce the risk of cognitive decline from dementia and Alzheimer’s disease. It was developed

by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through a study funded by the National Institute on Aging.

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NULAID’S ‘SAFE EGGS’ PASTEURISED FOR PROTECTION Nulaid’s pasteurised ‘Safe Eggs’ offer a long shelf life and peace of mind. Safe Eggs have two major advantages over normal eggs – they are bacteria free and therefore protect against food-borne illnesses, most notably salmonellosis, and have an extended shelf life of up to 56 days at ambient temperature. The eggs, produced by hens fed an all-grain diet, are pasteurised using a technologically advanced heating method that does not boil the eggs but kills bad bacteria. Nulaid, which recently acquired Safe Eggs, has now re-launched under the Nulaid brand. Available at various Checkers stores in Gauteng, Western Cape and KwaZulu-Natal. Visit www.nulaid.co.za for more info.

DIRTY DOZEN The Environmental Working Group's (EWG) 2017 Shopper's Guide to Pesticides in Produce™ helps shoppers make informed decisions when buying fresh fruit and vegetables. The EWG's Dirty Dozen™ lists the 12 most heavily contaminated commercially-produced fruits and vegetables. When buying these foods it is highly advisable to select organic options when possible, or to thoroughly wash produce before eating or cooking.

1. Strawberries 2. Spinach 3. Nectarines 4. Apples 5. Peaches 6. Pears

$15 BILLION

72 SEPTEMBER - OCTOBER 2017

7. Cherries 8. Grapes 9. Celery 10. Tomatoes 11. Bell peppers 12. Potatoes

– THE ESTIMATED VALUE OF THE GLOBAL YOGHURT INDUSTRY BY 2024.

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■ NUTRITION NEWS

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STUDIES

SAFFRON MAY BOOST LIBIDO, EASE DEPRESSION The ancient spice, Saffron, may help boost libido, alleviate depression and enhance mood, studies show. Aphrodisiac claims for saffron have been made for centuries and are backed by a host of research, including a study by the University of Guelph in Canada that found that men who took 200mg of saffron a day for 10 days reported improved erectile function and sexual satisfaction. Numerous other studies have found that saffron may help relieve sexual dysfunction and improve erectile function. Additionally, Saffron, found in food supplement Felix (available at leading health stores, pharmacies and Dis-Chem), is increasingly being used to help ease depression, enhance mood and boost overall health.

SESAME SEEDS Add nutty taste and crunch to dishes. Sesame seeds are nutrient dense, offering an excellent sorce of copper, along with beneficial amounts of manganese, calcium, magnesium, iron, phospharus, vitamin B1, zinc and fibre.

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Health and wellness expert, Vanessa Ascencao offers these additional tips to help improve sexual health and mood: ■ Stop smoking and reduce alcohol intake; ■ Go for a medical check-up and test for diabetes and testosterone; ■ Drink lots of clean, purified water; ■ Avoid refined sugar, processed food and “fast food”; ■ Get lots of regular exercise; ■ Manage stress better and get eight hours of sleep a night; ■ Eat a balanced, healthful diet with lots of fruits and vegetables and try healthy libido-enhancing foods such as avos, almonds, strawberries, oily fish, arugula, figs and citrus fruits like grape fruit, oranges and lemons.

PHYTO PRO THRIVE VANILLA is flavoured with Madagascan vanilla bean powder and sweetened with a unique blend of Stevia and Xylitol.

Available in 500g (R245) and 1250g tubs (R560). Visit phytopro.co.za/ Store-Locator to find your nearest stockist.

MAKE PHYTO PRO PISTACHIO, SESAME SEED & VANILLA PROTEIN BALLS

½ cup almond butter ½ cup pistachios ½ cup sesame seeds 1 serving Phyto Pro Thrive with real Madagascan vanilla 6 pitted medjool dates 1 tbsp coconut oil 1. Add all ingredients into a food processor. Process until the pistachios are chopped finely and everything is well blended.

2. Using a teaspoon, take a spoonful at a time and squeeze it into the palm of your hand a couple of times to compact the mixture, then roll into a ball shape.

3. Leave as is or roll lightly in sesame seeds before placing in the refrigerator for 15-30 minutes to firm up.

FIBO BUSINESS SUMMIT LAUNCHES IN AFRICA! 7 – 8 NOVEMBER 2017 EMPERORS PALACE, JOHANNESBURG

THE EXHIBITION:

• 30 table top exhibition spaces only for key industry suppliers • Business matchmaking • Product showcases • Brand awareness • 2-day summit with only international speakers attended by 200 industry decision makers

Summit programme of international speakers: • • • • •

Trends and opportunities for Africa How to build a successful fitness business Retention: some thoughts on solutions The future of personal training Attracting and engaging the younger generation

Want to exhibit or attend?

Contact: Adele Eloff, General Manager - Africa: +27 84 658 6551 | adele.eloff@reedexpoafrica.co.za Organised by:

In partnership with:

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■ FEATURE

PROPOSING A POTENTIAL NEW APPROACH TO DIET THEORY AMIDST PREVAILING DIETARY EXTREMISM

DIET >> By Pedro van Gaalen, Editor

PERIODISATION

I

N THE WORLDS OF HEALTH, FITNESS AND SPORTS PERFORMANCE WE'RE TOLD THAT TO GET THE BEST RESULTS FROM OUR BODY AND PHYSIOLOGY WE NEED TO CONSTANTLY VARY OUR EXERCISE, MANIPULATING INTENSITY, VOLUME, FREQUENCY AND RECOVERY TO ENSURE THE BODY KEEPS ADAPTING AND ADVANCING WITHOUT REACHING A PLATEAU. TERMS SUCH AS PROGRESSIVE OVERLOAD, SPECIFIC ADAPTATIONS TO IMPOSED DEMANDS, AND PERIODISATION PERVADE OUR EXERCISE-RELATED LEXICON. Yet, when diet and nutrition are discussed – if we're honest they're rarely discussed, but rather fiercely debated – proponents of a specific diet vehemently defend the principles of their touted approach over all others.

The low-carb versus highcarb debate is a prime example.

Proponents of either dietary approach contend that it's either one or the other. According to their view, the definition of healthful eating exists on either end of a spectrum, and that's the way we should eat without deviation.

But why would your body respond

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differently to diet than it does to exercise? Surely if we follow the same approach, be it macronutrient ratios or total calorie intake over prolonged periods of time, we'll stop responding due to a normalisation or equilibrium in our hormonal response and/or shifts in our metabolism?

"ACCORDING TO THE LOW-CARB VERSUS HIGH-CARB DEBATE, THE DEFINITION OF HEALTHFUL EATING EXISTS ON EITHER END OF A SPECTRUM, AND THAT'S THE WAY WE SHOULD EAT WITHOUT DEVIATION."

■ THE VALUE OF VARIETY The truth of the matter is that we'll all generally respond to a change in one or more variables in our diet, but the effect will diminish over time.

For example, in the case of obese individuals, it is often a shift to low-carb diets that deliver the most dramatic effects, at least initially – usually up to about six months, but then those results start to diminish over time.

This effect was borne out in a study on low-carb diets for obesity, published in the New England Journal of Medicine in 2003. The randomised trial conducted on 63 individuals showed that the low-carb group lost almost double the weight (7.3% versus 4.5% of total body weight) than the low-fat diet intervention group, with statistically significant variations at three and six months. However, by 12 months the effect disappeared and both groups had lost the same amount of weight.

The pronounced initial effect that

low-carb eating has on obese individuals is generally attributed to the improved insulin response it purportedly promotes, known generally as the carbohydrateinsulin model.

The real effect of this model is hotly debated, though, with some in the scientific community even arguing as to its basis in reality. However, there is a large body of evidence to suggest that both low-carb and low-fat diets have an effect on weight loss. The degree and duration of this effect seems to hinge on myriad factors around individual difference, such as genetics, lifestyle, hormonal profiles, and activity levels, to name just a few.

■ ENTER PERIODISATION

■ DIET PLATEAUS However, putting the debate around mechanisms aside for a moment, the fact remains that many studies show an initial loss in weight and fat, which tends to plateau at some point after six months of adherence to a specific diet. So, what then? How do you keep the needle on the scale moving in the right direction, or how do you keep losing body fat? Perhaps our approach to training holds the answer – change things up! Periodise your diet!

Just because a specific dietary approach has worked for you up to a point, doesn't mean it will keep working for you in perpetuity. Just like a training programme needs to be changed when you reach a plateau, surely your dietary approach should also change when your body stops responding? As it is often said, one specific diet won't work for all people, all the time.

DIETS TO AVOID: No-fat diets No-carb diets Very-low calorie diets (VLCDs)

It therefore stands to reason that, in the case of obese individuals, once their insulin response has improved and they've lost substantial weight, a change in diet is warranted to keep seeing results.

The same applies for someone who has been making gains in muscle mass and improved body conditioning up to a point, but these gains and/or fat loss then seems to stall. Do you keep plugging away with the same diet while pushing harder during training? It's an approach many adopt, yet few tend to achieve the results they're after with this strategy.

A more appropriate response might be to change your diet before changing your training programme for the umpteenth time. To this end, diet periodisation is a robust system that entails fluctuating macronutrient (carbohydrate, fat, and protein) intakes and/or calorie intakes, often in concert with exercise programming to improve body composition.

As an example, if you've been on a low-carb diet for more than six months and your rate of weight or fat loss is slowing, include in your dietary approach some carb cycling – alternating between days of low carb intakes and higher carb days – for three months to see how your body responds. When that stops working, go on a high-carb diet for a while.

And you don't only have macronutrient manipulation at your disposal as a suitable intervention. Meal timing and frequency can also be varied by adopting an intermittent fasting approach for a month or two.

And along similar lines to carb cycling, calorie shifting – change your daily calorie intake, rather than eating a set number each day – is another dietary manipulation tool that we can consider.

PROVEN DIETARY TOOLS AT YOUR DISPOSAL FOR DIET PERIODISATION INCLUDE:

■ Low-carb, high-fat diet variants (20-200g of carbs per day. Fat sources and proportions may vary between diets) ■ High-carb, low-fat diets (Up to 80% of calories from natural carb sources) ■ Ketogenic diets (very lowcarb intakes that places the body in a state of ketosis) ■ Intermittent fasting (consuming all calories in an

eight-hour window each day, and other variants) ■ Carb cycling (alternating between days of low-carb, moderate-carb and highcarb intakes) ■ Carb backloading (eating most, if not all, carbs after strenuous exercise) ■ Calorie shifting (alternating between days of low-calorie, moderate-calorie and highcalorie intakes)

"WHEN MUSCLE GAINS AND/ OR FAT LOSS SEEMS TO STALL, A CHANGE IN DIET MIGHT BE THE ANSWER."

This would require low-calorie days (ideally on days when physical demands are low), followed by high-calorie days (ideal for big training sessions or recovery days). Over the course of a week your average calorie intake might be the same, but the variety in your daily consumption has important hormonal, physiological and metabolic implications that can help reignite your metabolism or shift your progress back into gear.

■ BETTER PRINCIPLES This approach to dietary variety also negates the need to follow conventional dieting approaches that deliver often disastrous effects, such as severely restricting calories or excluding entire food or macronutrient groups.

By regularly switching up your approach you are stimulating your body and forcing it to respond, but by not imposing long-term restrictions you should never reach a point where a survival response is initiated due to a perceived threat of starvation. This is what slows your metabolism and can preferentially divert ingested calories to fat storage to sustain life.

Of course, the caveat to any of these proposed approaches is that healthful eating guidelines need to be followed and adhered to at all times. That means eating predominantly whole, natural foods, with little or no processed, refined or convenience foods. Nutrient-dense foods are vital to the success and sustainability of any dietary approach.

It is also important to not selfdiagnose and try to self-treat medical conditions through diet manipulation without the guidance or advice of a qualified medical professional or health and fitness expert. Any form of dietary manipulation suggested in this article should only be adopted by otherwise healthy individuals who have a strong grasp of healthful dietary guidelines and those whose diets are already on point, whatever diet that may be. ■

www.fitnesshis.co.za 77

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■ COMPETITION ROUND UP

GARDEN ROUTE CLASSIC WHEN: 24 June 2017 WHERE: Mossel Bay

IFBB H&H BODYBUILDING & FITNESS CLASSIC

Men’s Cover Model 1 Herman Mostert 2 Cameron Izaakse 3 Christo Oschmann

Men’s Muscle Model 1 Stephan Mulder 2 Marlon Michaels

SHOW COVERAGE

ALL THE LATEST ACTION FROM THE COMPETITIVE PHYSIQUE STAGE

PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA

PHOTOGRAPHY BY VALENTINO STANDER

WHEN: 5 August 2017 WHERE: Pretoria North

Men’s Athletic Physique 1 Hazem Malaka 2 Jaco van Wyk 3 Jonathan Lauibet

Men’s Muscular Athletic Physique 1 Vincenzo van der Merwe 2 Kyle Pietersen 3 Wayne Naude

Masters Athletic Physique 1 Hendrik Prinsloo

IFBB MUSCLE MULISHA GRAND PRIX 2

PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA

WHEN: 8 July 2017 WHERE: The Alexander Theatre, Johannesburg

OVERALL MEN’S ATHLETIC PHYSIQUE Men’s Muscular Athletic Physique 1 Roger de Kramer 2 Stephen Botha 3 Kyle Petersen

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Men’s Athletic Physique up to 1.74m 1 Zola Mbanguta 2 Yugeshan Govender 3 Collen Kekana

Men’s Athletic Physique up to 1.78m 1 Ryno van Heerden 2 Herman Rousseau 3 Maanea Hamisis

Men’s Athletic Physique O/1.78m 1 Jacques Fagan 2 Nishalen Govender 3 Kyle Muller

Masters Men’s Athletic Physique 1 Koos Laas 2 Olaf Birkner

RISE OF THE PHOENIX 3.0 WHEN: 8 July 2017 WHERE: Abbotsford Christian Centre, East London

Men’s Beach Model O/1.75m 1 Ross van Reeken 2 Mkuseli Kalawe 3 Nathi Ndelebe

OVERALL MEN’S BEACH MODEL

PHOTOGRAPHY BY STEHAN SCHOEMAN

Men’s Beach Model up to 1.75m 1 Itumeleng Tshabalala 2 Michael Booth

Men’s Muscle Model O/1.75m 1 Sean Essop 2 Lulamile Wapi

OVERALL MUSCLE MODEL

Men’s Muscle Model O/35 1 Justin Sweetnam

Men’s Muscle Model up to 1.75m 1 Stephan Strydom

SHOW REPORT

■ COMPETITION ROUND UP

IBFF WELKOM CLASSIC WHEN: 29 July 2017 WHERE: Welkom, Free State

IFBB BOKSBURG CLASSIC

Mr. Athletic O/1.77m 1 Johan Geyser (C) 2 Rudi Pieters (R) 3 Janco van der Westhuizen (L)

PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA

WHEN: 22 July 2017 WHERE: Kaleido Auditorium, Kempton Park

MEN’S ATHLETIC PHYSIQUE OVERALL Men’s Athletic Physique up to 1.78m 1 Tiaan van Graan 2 John-Jacques Murray 3 Renier Naude

Men’s Athletic Physique O/1.78m 1 Francois Chapman 2 Sajida Khan 3 Thomas Jardine

Men’s Muscular Athletic Physique 1 Matthew Albrecht 2 Laurence Portwig 3 Trevor Johnston

SA XTREME 2017 WHEN: 17 June 2017 WHERE: Pretoria

PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA

PHOTOGRAPHY BY RIAAN ROSSOUW

Mr. Athletic up to 1.77m 1 Dewayne van Jaarsveld (C) 2 Efraim Nkhahle (R) 3 Anga Ndum-Ndum (L)

OVERALL MEN’S ATHLETIC PHYSIQUE Men’s Muscular Athletic Physique 1 Kyle Pietersen Mr. Fitness (Board Shorts) 1 Schalk Moolman (C) 2 Rudi Pieters (L) 3 Sean Reynolds (R) Mr. Fitness Model 1 Janco van der Westhuizen 2 Tshibiso Mokhothotso 3 Bafana Msiwa

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Men’s Athletic Physique O/1.78m 1 Jacques Fagan 2 Zander Mouton 3 Greig McConnell

Men’s Athletic Physique up to 1.78m 1 Ivanilson Abilio 2 Henk Fokkema 3 Ruan Smit

* All results and spelling as supplied by the event organisers.

Fitness His Edition accepts no responsibility for any errors or omissions. ■

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BOOST WORKOUT INTENSITY & MUSCLE RECOVERY RATE

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INDIVIDUAL RESULTS MAY VARY. FOR OPTIMAL RESULTS, COMBINE WITH A MUSCLE-BUILDING EATING PLAN AND TRAINING PROGRAMME.

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