CONTENTS
>> On the cover Ryan Terry
POWER UP
@Ryan-Terry @ryanjterry @ryanjterry www.ryanterry.co.uk >> Image supplied by USN
10 General news Industry update
32
14 Ask Fitness His Edition
COVER PROFILE We chat to Arnold Classic winner Ryan Terry
All your health and fitness questions answered
16 Guy gear Stay up to date with the latest gadgets
26
19 Gym gear
MALE FIXATION Janna Breslin
Gear up with the latest cross-training gear
28 Five health hacks How to instantly improve your health
36 The Florida effect The power of priming on performance
70
40 Stay ahead of injury
WHEY FLAVOUR REVOLUTION Whey protein is, without a doubt, the most competitive product category in the supplement market.
Why a proactive approach to body maintenance is your best defence against biomechanical issues
42 Five ways you’re fast-tracking injury What are the costs for physique and performance-oriented goals?
TRAINING 54 Fitness news The latest news, stats and info
56 Training guide Add serious size with the hang clean and press
57 Endurance column Buying time is expensive
58 Split decision Is full-body training more effective than split routines at building muscle?
60 Foundation of performance Train movements, not muscles for the ultimate performance boost
64 Back attack Row your way to a bigger, better back
SUPPLEMENTS & NUTRITION 68 Supplement news Power your performance
73 Protein power up Cinnamon protein rolls
74 Nutrition news Eat clean, live healthy
44 4 MAY - JUNE 2017
GET GOOD AT EVERYTHING Develop all-round functional fitness and strength
79 Show coverage All the latest action from the competitive physique stage
EDITOR’S LETTER
DON’T MISS OUT! WHAT READERS HAVE BEEN UP TO ON INSTAGRAM
‘‘
THE MIND MUSCLE I’ve written a great deal over the previous few editions about the power and influence of the mind on performance. My research and my own experimentation has taken me down this proverbial worm hole as I discovered just how pivotal our minds are to success, and just how limiting they can be when we don’t work and train our mental state – our mind muscle. I’ve come to realise that after a certain amount of physical training, you reach a point where your body and your physiology are at their peak. At this point, more training starts to deliver diminishing returns. However, that doesn’t mean you’ve reached the upper threshold of your performance potential. On the contrary, in fact. When you’ve spent months on end consistently stringing together structured training sessions according to an effective, well-periodised training programme, you’ll be at a place, physically, where you’re ready to deliver a personal best, in whatever physical endeavour that may be. The magnitude of that performance, however, will be directly proportional to the strength of your mind muscle. Having written about the central governor – the psychological throttle that forces us to hold back to keep something in reserve, the power of priming (see page 36 in this issue), the influence of behavioural cues and framing, differing forms of motivation, and other psychological aspects of performance, it has become abundantly clear that the mind is the key to unlocking your full genetic and physiological potential. I for one have therefore actively engaged
6 MAY - JUNE 2017
in a great deal of mental training over the last 12 months, in conjunction with more advanced exercise, and it has taken my running to a place I never thought was possible – and that’s actually our problem. You see, we all have preconceived ideas about what we can achieve or what we think we can’t. These perceived limits have been shaped consciously and subconsciously from past experience, information we’ve read, stories we’ve heard, or the race predictor function on our newfangled heart rate monitor or GPS sportswatch. Well, I’m here to tell you that you’re capable of so much more, if you just learn to let go of these preconceived ideas of what’s possible, and take a giant leap of faith toward the impossible. So many people I know, train with, and race with have this year demolished their previous bests on the road. While a new approach to training has something to do with it, it has been the unshackling of their self-belief in their ability that has pushed them way beyond what they once thought was their physical limit, and that has made all the difference. I too have surpassed almost all of the theoretical limits I had in my head, with regard to my preconceived running ability, and all because I now choose to run a race without adhering to a specific pace indicated on my watch. I’ve learnt to run more on feel, maintaining my threshold based on the intuitive feedback my body gives me, rather than on cold, hard data from a GPS device or heart rate monitor. And you know what, every time I’ve chosen to run on instinct rather than on a preconceived notion of what I think is possible, I’ve done better than expected. So don’t sell yourself short. You’re capable of so much more than you think you are. To paraphrase the famous quote by Henry Ford, which encapsulates this message: “Whether you think you can, or think you can’t, you’re probably right.” So, next time you go out there to perform, forget everything you think you know about your physical limits. I promise that you’ll end up surprising yourself. Enjoy issue 29.
‘‘
IMAGE BY JETLINE ACTION PHOTO
“WHETHER YOU THINK YOU CAN, OR THINK YOU CAN’T, YOU’RE PROBABLY RIGHT.” - Henry Ford
PEDRO VAN GAALEN
Editor
@PedrovanG
@pedrovang
ROW YOUR WAY TO A BIGGER, BETTER BACK
TURN TO
PAGE
64 ON THE COVER... AN ALLROUND ROUTINE TO IMPROVE STRENGTH AND FITNESS PG 44 IMPROVE YOUR HEALTH INSTANTLY WITH THESE TIPS PG 28
ROW AND PULL YOUR WAY TO YOUR BEST BACK EVER! PG 64
FOLLOW US ON TWITTER @FITNESSHISEDITION OR INSTAGRAM @FITNESSHISEDITION OR FIND UPDATES ON FACEBOOK WWW.FACEBOOK.COM/FITNESSHE
PUBLISHER’S LETTER
THERE’S NO GROWTH WITHOUT CHANGE I’ve just endured another few weeks of gruelling recovery following more surgery. It was a major operation which left me (once again) sitting around the 90kg mark, staring at the ceiling and reassessing what’s most important in life. It’s not like I needed to be reminded, but when you’re in bed all day recovering from something as big as this, you reassess a few things in your head and in your life. One thing I didn’t do for those two weeks was engage with the outside world – no social media, messaging (just family and close friends) or email. I just laid there, channelling all my energy into my recovery to get back to normal life ASAP. I had no idea what was happening in the outside world, and for once I actually enjoyed it. I did spend my birthday wishing I could eat, though. Eventually the wounds began to heal and my life regained some semblance of normalcy, so I peeked back into the world through social media. A remarkable thing happens when you separate yourself from this as you become more receptive and acutely aware of what’s new and what’s old. And you know what? All I could find was people posting the same pics, saying the same things they always do. All I saw was stagnation, not just in how we present ourselves, but also in the many pictures I see, where physiques never seem to change despite all the training and dieting. That got me thinking, are people actually progressing? The answer I was left with was ‘no’! Sure, there are a few exceptions – those elite few who put in the work behind the scenes to make real changes to their physique, which translates to a rise in their social status. Most others, though, seem to FROM THE PUBLISHERS OF Combined circulation of 82,000 magazines
8 MAY - JUNE 2017
reverse the order, choosing to invest more time in their posts than in their training. That’s probably why it’s been a while since SA produced any talent that has gained international notoriety and become the next “big” thing. So many local athletes want recognition and big sponsors, yet I can count on one hand the individuals who’ve made a successful living being a brand ambassador in SA. They’ve reached these levels of success not just through hard work and perseverance, but also by creating content that delivers the right kind of messages to those who follow their every move. It takes time and hard work to develop an audience and gain their respect, yet this can all be destroyed with just one dumb post. Sadly, there is too much of the latter being posted these days. So what’s my point? Well, it’s simple. There is no growth without change. Take a good hard look at yourself in the mirror and remind yourself of what your goals are. If you’re the same size and weight, with the same body composition you had eight months ago, then it’s time to stop bullshitting yourself. You’re not progressing, and it’s time to get real. Can you honestly say you’re training hard enough, or are you stuck doing the same routine, pushing the same “max weight” because that’s what you’ve always done? I don’t care how long you’ve been in this game, the biggest mistake you can make is thinking you’ve got it all figured out. If you’re not growing, you’re not training hard enough or eating right – period. It’s simple, yet I just don’t see any real effort being made these days, and it bugs the crap out of me. When I go on social media and see a great pic of your abs, I wonder why you never post any leg or back shots. I have to presume then that great abs are all you have to offer. If that’s your goal, then great, but don’t expect to go further as an athlete or pick up a sponsor. If, however, your aim is to keep advancing, then it’s time to take your work ethic to the next level. Go study videos of great athletes who have constantly evolved throughout their careers and you’ll see the real effort it takes to keep making changes to a physique. I guarantee that when you learn to apply that level of intensity to your training, then maybe, just maybe, we’ll start getting some leg and back shots. You’ve got to want to change, though. Discipline alone isn’t enough. So, stop posting and go bend some iron. Enjoy the mag!
ANDREW CARRUTHERS
Publisher
@_MAV3RIK_
@mav3rik
PUBLISHER ANDREW CARRUTHERS andrew@maverickpublishing.co.za
EDITOR PEDRO VAN GAALEN pedro@maverickpublishing.co.za
DEPUTY EDITOR WERNER BEUKES CO-PUBLISHER Tanja Schmitz
ADMINISTRATION 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
NOW’S THE TIME TO OWN A FITNESS FRANCHISE The secret of business success lies in identifying what your clients want most, and finding a way to supply it. It’s also important to distinguish between the ‘needs’ and ‘wants’ of a client, as we’re often driven by our desires, rather than by necessities. To that end, a form of training that effectively improves a person’s outward appearance to appease their ‘want’, while also effectively improving their health (the need), has the potential to be a highly successful business in the local health and fitness industry. And thanks to advances in technology, it’s now an excellent time to own a fitness franchise in South Africa, provided, of course that it is able to offer people what they want – which for most is When you decide the time is right for you to own a fitness franchise, visit visible results within weeks, rather than www.body20.co.za/key-activations or email franchise@body20.co.za. months, with as few sessions as possible, and no back-breaking resistance training. As it happens, these are just some of the benefits offered when participating in an individually-tailored, Body20 fitness programme. Using electrical stimulation, rather than resistance training to produce identical muscular contractions during a 20-minute session, muscles undergo 150 times more contractions than for the same period of conventional exercise. After TRX LAUNCHES CONNECT assisting entrepreneurs to find suitable DIGITAL PLATFORM premises, Body20 will offer a choice of in tandem with the TRX TRX, an industry leader turnkey packages to suit the available space, Consumer App, used in functional training, backed by training, web-based advertising by members to access recently announced and ample qualified leads to get franchisees and perform guided the launch of TRX operational and generating revenue. workouts whether in the Connect, an integrated club, at home or on the digital platform that APP go. TRX Maps, featuring combines an app for proprietary movement fitness professionals, assessment technology, a consumer app, and TRAIN FOR ANY OBSTACLE COURSE RACE WITH TUFF N informs customised proprietary body MUDDY. The workouts provided will prepare you both physically training programmes to assessment technology and mentally to complete an OCR. Certified personal trainer Trish Blackwell help meet an individual’s that utilises TRX’s provides customised and progressive conditioning through this app’s video specific needs and helps acclaimed programming, coaching and programme structure. Extensive running coaching is provided to track progress. education and equipment. help build the endurance conditioning needed in long obstacle races. Features TRX Connect features 12 Weeks of Tuff Progressive Challenge Workouts that will prepare you for three key components: anything; 12 Weeks of Full Body Cross-Training Programming; 12 Weeks TRX Digital Pro app, of Trackable Test Sets; 12 Weeks of Running Progression Programming; the TRX Consumer app 60+ Exercise Videos and and TRX Maps powered Explanations; Dynamic by Physmodo. TRX Warm Up and Recovery Digital Pro provides Training Video Coaching for an interface for clubs Injury Prevention; and Video and trainers to interact Coaching Tips For Racing and directly with members, Training. selecting and delivering $2.99 Available on iTunes specific workouts to participating members, and communicating with members in real time. TRX Digital Pro works
POWER UP!
ALL THE LATEST NEWS IN THE WORLD OF FITNESS
10 MAY - JUNE 2017
TOP READS THIS MONTH CROSS TRAINING WOD BIBLE (KINDLE EDITION) By P Selter Comprehensively covers the health benefits of cross training, with in depth terminology to help you understand the abbreviations and lingo used. Perform any of the 555 cross training WODs, with suitable options for beginners, along with benchmark workouts, hero workouts, bodyweight workouts, and running and rowing workouts. Also includes kettlebell, Olympic lifting, and strongman workouts to create the ultimate physique and allround athlete. $8.11 www.amazon.com
THE BANTING POCKET GUIDE By Tim Noakes, Bernadine Douglas & Bridgette Allan In partnership with The Noakes Foundation and the Eat Better South Africa! initiative, the bestselling The Banting Solution now comes in a size that fits every pocket. This little guide will provide all the tips and advice you need with which to start, and successfully maintain a Banting lifestyle. The book answers your most pressing questions, busts the myths that have cropped up around Banting; provides helpful meal plans, Banting-friendly food lists and recipes, and teaches you how to Bant on a budget, making this lifestyle accessible to everyone. R140 www.penguinbooks.co.za
SMART CARB GUIDE By Gabi Steenkamp & Liesbet Delport, Registered Dietitians The Smart Carb Guide aims to address the ignorance factor regarding blood glucose, which when uncontrolled, can result in major lifestyle diseases such as obesity, diabetes, high blood pressure and all the heart-related diseases. As a consumer of food products, you need to be informed of the qualities of the food you eat and how it may affect your blood glucose response and over the long term, your health. An introductory section explains the GI & GL concepts in layman’s language, and includes practical tips on how to make the GI & GL work for you. It’s invaluable as a reference guide for any health enthusiast.
“I HATED EVERY MINUTE OF TRAINING, BUT I SAID, ‘DON’T QUIT. SUFFER NOW AND LIVE THE REST OF YOUR LIFE A CHAMPION.” – MUHAMMAD ALI
FEATUREFLASH PHOTO AGENCY / SHUTTERSTOCK.COM
R138 www.gifoundation.com
POWER UP
■ EVENTS CALENDAR
19 M A Y
20 APRIL
2017 REEBOK CROSSFIT REGIONALS
The fittest men, women and teams from 17 worldwide areas will head to one of eight regional events over three weekends starting in May, for their chance to compete at the Games. Dates: 19 May - 4 June 2017 Games.CrossFit.com for more info.
2017 REEBOK CROSSFIT ONLINE QUALIFIER New this year, teenage athletes will join the masters in The Online Qualifier following the Open. The top 200 masters and teenagers from each division will be invited to compete in the four-day, online competition. The qualifier will decide the 20 fittest masters and teenagers from every division who will each receive a ticket to the Games. Date: Ends 24 April 2017 Visit Games.CrossFit.com for more info.
27 M A Y
EVENTS LAST MAN STANDING TEAM EVENT
This is an event for the community, by the community. The concept has grown from a single event activation in 2014 into a brand that represents the lifestyle, generating year-round activity through its live events, global online events and its engagement with community partners. The Team Event will pit teams of two men and two ladies against each other. Date: 26-28 May 2017 Venue: Modder Sports Complex, Johannesburg Visit lms360.net/lmsteam.html for more info.
12 MAY - JUNE 2017
The Warrior Race is South Africa’s largest obstacle course race (OCR) series. It incorporates trail running with various physical challenges in the form of obstacles. The Toyota Warrior powered by Reebok series offers athletes from different sporting codes the opportunity to compete against one another over three different race distances.
Toyota Warrior event #3 Date: 27 May 2017 Venue: Kwanyoni Lodge, Nelspruit, Mpumalanga Enter now at www.warrior.co.za
21 M A Y
FNB CAPE TOWN 12 ONERUN
The streets of Cape Town will be buzzing with excitement as runners toe the line at the third annual FNB Cape Town 12 OneRun. The event aims to celebrate everything that the beautiful city of Cape Town has to offer – the vibe, the city and the people. This fast, flat 12km run brings together runners from all walks of life, businesses entering teams, and outrageous free-spirited individuals who take the dress up option to the next level. Date: Sunday, 21 May 2017 Venue: Woodbridge Island to Portside Building in Cape Town CBD For more info or to enter, visit www.thecapetown12.com or email entries@thecapetown12.com. Engage via Facebook at Ctown12 or via Twitter: @CTown12 or Instagram @CapeTown_12.
Photo by: ZC Marketing Consulting
26 M A Y
THE WARRIOR RACE SERIES
Photo: Chris Hitchcock
05 M A Y
GRAVEL & GRAPE
The third annual Gravel & Grape MTB event features two options – the Gravel & Grape Extreme and the Gravel & Grape Adventure. The Extreme is a three-day race for hardcore mountain bikers that is 207km in length, while the Adventure is a two-day mountain bike challenge that covers 65km of cycling over the two days. The Adventure is both a solo and team event. Date: 5-7 May 2017 Venue: Breedekloof Wine Valley, Western Cape For more info, visit www.gravelandgrape.com.
PHYSIQUE AND BODYBUILDING CONTESTS Xtreme Body Classic Organised by the National Amateur Body Building Association (NABBA) and World Fitness Federation (WFF). Date: 29 April 2017 Venue: Showgrounds, Expo Area, Curie Avenue, Bloemfontein E-mail kobie@ supremesport.co.za
SA Xtreme This popular event is an IFBB-sanctioned show and a qualifier for the Arnold Classic Africa 2018. Date: 17 June 2017 Venue: Pretoria Visit www.ifbbsa.co.za for more info.
IFBB Arnold Classic Africa
Jacques Fagan
The second edition of the Arnold Classic Africa for professional and amateur athletes forms part of the Arnold Sports Festival. The expo will feature the latest in sports equipment, apparel and nutrition. Date: 5-7 May 2017 Venue: Sandton Convention Centre arnoldclassicafrica.com
Battle of the Titans V Date: 2, 3 June 2017 Venue: HS Durbanville Auditorium, Langenhoven Street, Durbanville E-mail kevin@bbfsa.co.za
COURSE DATES JOHANNESBURG 5 May – Exercise is medicine 6 May – Sports massage 13 May – Advanced boxing 19 May – Exercise is medicine 2 27 May – Advanced boxing 2 20-21 May – Exercise & pregnancy 2 June – Functional nutrition for trainers 2 June – Fascia, the hidden factor 2,4 June – Olympic weightlifting
9 June – Exercise is medicine 3 10 June – Boxing level 1 10 June – Partner level 1 17 June – Functional training 24 June – Strapping 24 June – Boxing level 2 CAPE TOWN 6 May – Strapping 3-4 June – Bootcamp Workshop 1 July – Athlete Assessment
Visit www.fitpro.co.za for more info or email fitnesspro@fitpro.co.za for bookings.
www.fitnessmag.co.za
13
www.fitnesshis.co.za 13
POWER UP
■ READER Q&A
DID YOU KNOW?
ASK THE EXPERTS
JUST ONE HOUR OF LOST SLEEP CAN REDUCE DAY-TIME PRODUCTIVITY BY 25%.
>> Question was answered by Mario van Biljon and Pedro van Gaalen
FEELING DEPRIVED Q
The quality of my sleep has taken a dive over the past few weeks due to a number of late nights spent working and all the stress that goes with it. I also find that I struggle to fall asleep after working late into the night and never feel rested when I wake up these days. What’s worse is that it’s now starting to affect my performance in the gym. What can I do to get my sleep back on track? Michael via email
A
There is no question that adequate sleep is crucial for optimal health, recovery and performance. Time and again, science reveals how a lack of good quality sleep of at least 7-9 hours a night is essential for humans to thrive. Yet, life happens and we're often left trying to cope with just 5-6 hours of interrupted or restless sleep and this quickly catches up with us. We covered the long-term health implications of curtailed sleep and long work hours in our Jan-Feb 2017 issue (check it out on Zinio if you missed it),
14 MAY - JUNE 2017
but to summarise, researchers from the University of Jyvaskyla in Finland showed how the combination of long working hours and a lack of sleep earlier in life has negative effects on a man's health in his later years. However, the implications of your predicament are more immediate, in that it's starting to affect the quality of your training. The main reason for this is that your lack of sleep is hampering your ability to recover from heavy training sessions, which means you're probably
You can’t technically ‘catch up’ on the lost sleep, but improving sleep quality and duration over a period of a few weeks will help you feel a lot better.
entering a state of under-recovery. This happens because the process of muscle repair and the restoration of the immune, nervous, hormonal and muscular systems happen predominantly during periods of deep sleep. Sleep is also responsible for maintaining optimal levels of cognitive skills such as speech, memory, innovative, and flexible thinking. In other words, when you suffer from a lack of sleep, you're going to struggle in all aspects of life, not just in the gym. The fact that you are experiencing recurrent nights of poor quality and short duration sleep means you're suffering from cumulative sleep debt. Studies on the subject have found that chronic sleep deprivation can have a number of health implications. For instance, it can slow glucose metabolism by as much as 30 to 40% due to an over-active central nervous system which inhibits the pancreas from producing adequate insulin. To give you an indication of just how marked this effect can be, a week of sleep deprivation has been shown to reduce the ability of an 18–24 year old to synthesise glucose to that of an elderly person. Glucose effectiveness, defined as the ability of glucose to mediate its own disposal independently of insulin, was also 30% lower in sleep-deprived subjects in the study. Reduced levels of sleep will also trigger the endocrine system to produce greater levels of the catabolic stress hormone cortisol, which may interfere with tissue and muscle repair. Over time this could reduce your body’s response to training and possibly lead to overtraining (through under-recovery) and injury. Other hormones affected by a lack of sleep include important substances required to optimise muscle growth and improve strength, such as growth hormone (GH) and testosterone. Studies have also linked sleep deprivation with a decrease in endurance and an increase in ratings of perceived exertion. This means that in a sleepdeprived state you're likely to feel more fatigued than you actually are, which
is another factor that is potentially impacting your performance in the gym. Another reason for your lackluster performance in the weights room may also be linked to a drop in motor function that is commonly associated with cumulative sleep debt. To combat the adverse affects of sleep deprivation you need to first string a few nights of good quality sleep together. You can't technically ‘catch up’ on the lost sleep, but improving sleep quality and duration over a period of a few weeks will help you feel a lot better. Obviously this will require that you go to bed earlier, but that isn't always possible when faced with work commitments. It is therefore preferable that you try to limit the number of consecutive days during which you work late. It may also be worth trying to go to bed earlier at night and waking up a bit earlier in the morning to
If you can’t get at least 7-8 hours of sleep a night, try catching a 20-minute nap over your lunch break to revitalise your body and mind.
finish off your work. This will help you get closer to eight hours of sleep, and should mean you start to wake up feeling rested and rejuvenated again. If you can't get at least 7-8 hours of sleep a night, try catching a 20-minute nap over your lunch break to revitalise your body and mind. You may also want to reduce the volume and/or intensity of your workout on and after highly stressful days or following nights of poor sleep. Lighter exercise loads will reduce the cumulative stress on your body, and can actually help to improve sleep quality. It is also worth trying to naturally increasing your melatonin levels, as this is the hormone that regulates your circadian rhythm and therefore governs your wake-sleep cycle. Melatonin is produced when you are exposed to darkness and it is the production of this hormone that sends you to sleep. It is therefore important that you go to sleep in a dark room that has no artificial light. It's also a good idea to turn off all electronic equipment at least 30 minutes before bed time. Another way to increase melatonin output at night is to expose yourself to intense light during the day. Exposure to the sun's UV rays causes body temperature to rise and suppresses melatonin production during the day, which makes you feel more awake. It also causes your body temperature to drop more efficiently at night, increasing melatonin levels.
CHRONIC SLEEP DEPRIVATION CAN SLOW GLUCOSE METABOLISM BY AS MUCH AS 30 TO 40%.
SUPPLEMENT YOUR SLEEP
Q Melatonin is a hormone that sends you to sleep and is produced when you are exposed to darkness. It is therefore important that you go to sleep in a dark room. It’s also a good idea to turn off all electronic equipment at least 30 minutes before bed time.
5 TIPS TO SLEEP BETTER
Keep your bedroom at a cool temperature (not cold) to help your body temperature drop to levels that induce sleep.
Develop a routine each night before bed and go to sleep at the same time (or as close to it as possible). This will help to prepare your mind and body for sleep.
Avoid exercise late in the evening, as your increased heart rate and elevated body temperature will hamper your ability to fall asleep quickly.
Avoid alcohol and stimulants like caffeine before bed.
Poor sleep quality can be a result of a mattress and/ or pillow that has lost its structural integrity. Most mattresses have a lifespan of 8-10 years.
What can I eat or take in supplement form to help me sleep better at night? Jonothan, via email
A
There are a number of natural substances touted for their ability to induce and aid restful sleep. The most beneficial natural remedies for sleep deprivation include chamomile tea, valerian root and kava, as these substances have been used for centuries to help calm you down. In terms of supplements, melatonin, 5-HTP, GABA and B vitamin supplements can assist you in falling asleep faster and staying asleep throughout the night. Melatonin is the supplemental form of the hormone used to regulate your circadian rhythm, while 5-HTP is a melatonin precursor, which helps your body produce more of the hormone naturally. GABA is a neuro-inhibitory transmitter that technically ‘shuts off’ brain activity, helping to calm you before bed and promote resultful sleep. Lastly, B vitamins (in the form of pills, patches or injections) aid your body in converting the amino acid tryptophan into niacin and serotonin, which regulate sleep and increase deep REM sleep. ■
www.fitnesshis.co.za 15
POWER UP
■ GUY GEAR
CANON EOS M6 MIRROR-LESS CAMERA Canon’s new EOS M model, the M6 is a mirror-less camera that packs highend Canon features into a compact body.
INC LUD E PAT THE S ENT HD ED OPT O® ICS
OAKLEY HOLBROOK™ METAL The Holbrook™ Metal takes Oakley’s famed frame to the next level in terms of style with a crafted lightweight sheet metal frame that incorporates advanced technology. Unobtainium® interior stem pads increase grip without compromising on style, while a Three-Point Fit holds lenses in precise optical alignment and eliminates pressure points.
GUY GEAR
WE LIKE
PRODUCT HIGHLIGHTS ■ 24.2MP APS-C CMOS Sensor ■ DIGIC 7 Image Processor ■ 3.0” 1.04m-Dot Tilting Touchscreen LCD ■ Full HD 1080p Video Recording at 60 fps
PYLONES BODYBUILDER MAGNETIC TRIVET Keep your diet posted on the fridge, then use it as a trivet on the table. Available from www.pylones.co.za. R299.95
THE LATEST GEAR, FASHION, AND ACCESSORIES TO COMPLEMENT YOUR FITNESS LIFESTYLE. TUDOR ADVISOR In 1957, the Tudor Advisor was the first alarm watch ever produced by Hans Wilsdorf, the founder of Tudor. To this day it remains the only watch of the Wilsdorf house to offer such a function. The Tudor Advisor is a modern version of the emblematic 1957 alarm watch. The watch’s movement is equipped with a mechanical alarm clock module that delivers a perfectly uniform crisp, clear sound. Manufactured entirely in Switzerland. Available at selected Tudor retailers country wide. www.tudorwatch.com
16 MAY - JUNE 2017
GYM GEAR â–
REEBOK PRINT SMOOTH
Aimed at the everyday runner who wants a versatile shoe with a striking visual aesthetic. Ideal for light runs and run-led fitness training. R1,599 www.reebok.co.za
NIKE METCON DSX FLYKNIT
The Nike Metcon DSX Flyknit is designed for balance, strength and cardio with a lighter, more flexible one-to-one fit. It also has cushioning for running and support for plyometrics. R2,499 www.nike.com & Nike stores
POWER UP
PUMA TECH FLEECE HOODIE
This training hoodie is designed to keep you comfortable, no matter where your workout takes you. Highly functional materials keeps you dry and comfortable during exercise. R1,299 www.puma.com
TOTALLY CROSSED OUT
ASICS FINISH ADVANTAGE TIGHT A must have for spirited runners with muscle support and knee stability panelling. Motion Dry fabrics allow your skin to breathe freely and keep you dry. R2000 www.asics.co.za
GEAR UP FOR ANY ACTIVITY WITH THE LATEST CROSS TRAINING GEAR
UNDER ARMOUR
NIKE METCON 3
Gemini 3 R2,300 www.sportsmanswarehouse.co.za
TURN TO PAGE 44 FOR OUR CROSS TRAINING FEATURE & WORKOUT
The Nike Metcon 3 is designed to support high-intensity training, with a flat and strong platform, delivering stability for squats, box jumps and explosive lifts. R 1,799 www.nike.com & Nike stores
www.fitnesshis.co.za 19
POWER UP
■ GYM GEAR
NIKE AIR MAX 1 ANNIVERSARY
ASICS STRIPE SS TEE Effortless running top for men featuring reflective Asics stripes on the shoulders, and a soft lightweight knit fabric. R500 www.asics.co.za
PUMA PURE RUNNING CAP
The cap has a curved visor with a sportmesh undervisor, and a Moisture-Wicking sweatband along with mesh inserts at the side panels for air circulation. R329 www.puma.com
It’s the Air Max that started it all. Originally released in 1987, the Air Max 1 introduced the world to visible Nike Air cushioning. The Tinker Hatfield design was first released in three iconic colourways, including these classic white, red and grey and white, blue and grey combos. The icon returns with its coveted shape. R1 499.95
NIKE AIR MAX 1 ULTRA 2.0 LE Recognised as the most innovative Air Max 1 to date, cored-out ultratooling helps make it one of the lightest Air Max models ever. The “3.26” placed on the tongue marks the anniversary of the original. R1 499.95
ASICS FUZEX GRAPHIC TIGHT
The lightweight, soft stretch material offers optimal freedom of movement as well as a high level of comfort. The material also provides excellent heat and moisture management. R1,100 www.asics.co.za
ASICS SPRINTER Fitting like a second skin with flatlocked seams for high-speed aerodynamic performance and comfort. R500 www.asics.co.za
20 MAY - JUNE 2017
PUMA VENT SS GRAPHIC TEE
This ventilated graphic tee is suited with technology to keep you cool and dry, and is enhanced with a stand-out all-over graphic, and ventilation. R749 www.puma.com
PUMA LIGHTWEIGHT BACKPACK This backpack features a cut-out space for a hydration system, a barely-there feel, moisture-wicking materials, and a substantial amount of storage space. R1,199 www.puma.com
ASICS MEN’S FUZEX SS TEE
Made from comfortable, lightweight fabric, and is equipped with Asics MotionDry Technology. Displaced seams reduce chafing and irritation caused by continuous movement. R600 www.asics.co.za
POWER UP
■ FIT TECH
TOMTOM TOUCH CARDIO Monitor your heart rate, track your steps, calories burnt, sleep and active time. The TomTom Touch Cardio boasts a new elegant design for everyday wear. Available at Makro, Game, Dion Wired, Cape Union Mart. R2,499
GARMIN VIVOACTIVE HR+ This GPS smartwatch is equipped with a sunlight-readable, highresolution colour touchscreen. Sports apps loaded on the device enable GPS-tracking of running, biking, swimming and more, with no phone connection required. Customisable with free downloadable watch face designs, widgets and apps from the Garmin Connect IQ™ store. Users can also receive smart notifications and smart coaching from Garmin Connect™. R5,199
Heart rate monitoring equates to a more accurate calculation of calories burnt, measures the true intensity of your exercise efforts and provides deeper insights into fitness levels.
FIT TECH
GADGETS AND TECH TO GIVE YOU THE EDGE IN YOUR TRAINING AND RACING.
BOX SMART PIQ Sport Intelligence, a leading French start-up in the sports wearables field, and Everlast, the leading brand in the world of boxing, have together launched the world’s first artificial intelligence wearable device for boxing. – the first AI system in the world The system includes an app that autonomously understands and a co-branded AI-enabled and analyses sports movement. wearable wrist strap that use the Everlast and PIQ employs motionPIQ Robot™ device to analyse capture algorithm technology movement. This will allow boxers that was developed by studying around the world to implement thousands of boxers and millions ‘Winning Factors’ in real time by of motions. tapping into GAIA’s intelligence For more info, visit piq.com/boxing or www.everlast.com
22 MAY - JUNE 2017
APP TECHNOGYM LAUNCHES MYCYCLING™ INDOOR TRAINING SOLUTION
MyCycling™ combines a high-tech smart trainer, a native app with personalised programmes and access to a network of professional coaches to offer a complete indoor cycling training solution. A key feature is the inclusion of a specific training system called Technogym Neuromuscular Training™ (TNT), which aims to enhance metabolic and neuromuscular characteristics to improve outdoor performance. R29,995 THE SMART TRAINER: ■ Offers maximum stability during training, especially when simulating outdoor sprints ■ Suitable for mountain or road biking. ■ The electro-mechanical brake controls every second with acute precision. ■ Torque sensor that directly measures power with a precision tolerance of approximately 1%. ■ The app gives virtual access to ‘ride’ along the world’s most iconic cycling routes.
POWER UP
■ GROOMING
HANDS OFF YOUR LADY’S SKINCARE!
ORGANIC
Men’s skin is dependent upon the male hormone testosterone. It is up to 20% thicker than women’s skin, has more pores, and its dermal structure contains more collagen fibres. Additionally, men’s sebaceous glands are more numerous and more active, which tends to make men’s skin oilier. Men’s cutaneous metabolism is therefore quite different and their skincare needs are not the same as those of women. This means that it is important to choose skincare products that are specifically adapted for men’s skin. WHAT TO DO ON A DAILY BASIS: ■ Choose products specially designed for men to cleanse and protect the skin. Opt for gentle cleansers to avoid irritating skin which is regularly subjected to razor blades. ■ For shaving, use soap-free, pH-neutral shaving gels and foams. ■ After shaving, avoid lotions with alcohol that will only increase burning sensations and discomfort. Instead, apply a soothing, non-greasy product with a light texture.
PURE BEGINNINGS – ORGANIC CARE REFRESHING SHAVE CRÈME
Tip provided by Florence Benech, Pharmacist, Director of Vichy Laboratories - Active Cosmetics
GROOMING VICHY HOMME
GIVE YOUR SKIN AND HAIR THE ATTENTION THEY DESERVE TO COMPLETE YOUR LOOK.
This shave crème is designed to leave you feeling refreshingly cool after your shave, while not drying out your skin. Jojoba oil moisturises the skin, retards water loss and enhances skin flexibility and suppleness. Aloe soothes the skin after shaving and helps to prevent ingrown hairs. >> R104.95 (150ml) www.purebeginnings.co.za
HOME GROWN
THERAVINE MEN ACTIVE DAILY FACE WASH
ANTIIRRITATION SHAVING GEL
For men with sensitive or problem skin such as ingrown hairs or pimples caused by shaving, or those suffering from redness or irritation caused by shaving. >> R230 (150ml)
SENSITIVE BALM
Fortifying aftershave balm for men with sensitive skin who have had enough of razor burns and irritation. >> R295 (75ml)
LIFTACTIV UV
An active anti-wrinkle, anti-fatigue moisturiser for men with sensitive skin with wrinkles and signs of fatigue: dehydrated skin, dull complexion and drawn features. >> R460 (30ml)
A tri-functional foaming gel to gently cleanse the skin to leave it toned and rid it of excess sebum to leave it visibly revived. This product can act as both a shaving foam and hair shampoo and is mild enough to use twice daily. >> R275
THERAVINE MEN INTENSIVE HYDRATING DAY CREAM
A light, freshly textured day cream that includes a unique moisturising molecular film to help induce an immediate and longlasting moisturising effect on male skin which needs more intensive hydration after shaving. >> R332
www.fitnesshis.co.za 23
ADVERTORIAL
■ miha bodytec
MAKING THE MOVE TO MOBILE PERSONAL TRAINING
Having initially switched careers to pursue an interest in the hospitality sector, Capetonian Ryan Johnson was drawn back to the health and fitness industry when the rise in popularity of electro-muscle stimulation (EMS) training caught his attention. “My initial stint as a personal trainer ended abruptly, without me having completed my studies. However, I began to see a number of gyms around Cape Town offering EMS training, in addition to a number of boutique EMS studios opening up, and I felt it was an ideal opportunity to rekindle my career in the industry,” he recalls. Ryan landed a job working at Cape Fit Impulse Training studio in 2013, and did his EMS certification through Miha Bodytec. “I was there for two years, working exclusively with Miha Bodytec's EMS technology, and the results were amazing!”
started at-home training part time while still based at the studio. However, purely through referrals, both from my new client base and those of my gym-based clients, my at-home personal training hours soon overtook my time in the studio.” Without any formal advertising or marketing, Ryan was eventually able to leave the studio and blaze his own trail as an independent mobile personal trainer. “I never set out to make the transition – it kinda just happened,” explains Ryan. “I was never proactive in my attempts to grow my at-home client base, but when you achieve the results you do using EMS, clients talk and share their stories. “I WAS NEVER PROACTIVE IN It's like the ultimate form MY ATTEMPTS TO GROW MY ATof viral marketing. Once HOME CLIENT BASE, BUT WHEN you've established yourself, YOU ACHIEVE THE RESULTS YOU EMS training basically DO USING EMS, CLIENTS TALK sells itself.” AND SHARE THEIR STORIES.” Ryan says that within the first two months of going Due to the effectiveness of this form solo he was easily covering his loan of training, Ryan realised there was repayments, and his foray into the world an opportunity to take EMS to a wider of mobile personal training soon took off. audience through at-home sessions. This enabled Ryan to pay off the three“Not everyone wanted to train in a gym, year personal loan he took for the Miha so I decided to invest in a Miha Bodytec Bodytec EMS system, within 24 months. portable system.” As the bank didn't view “The fact that I can do two EMS training his application as a business loan, Ryan session in the time it normally takes needed to take a personal loan to finance to complete one conventional personal the purchase of the EMS machine. “I training session meant I significantly
24 MAY - JUNE 2017
Ryan has refined his approach to EMS training, incorporating resistance with bands and squeeze balls. “This forces clients to squeeze or tighten their muscles, in addition to the EMSinduced involuntary contraction, which I find makes it more effective.”
boosted my earning potential.” As a mobile trainer, Ryan says he averages about one session an hour, but that includes travel time. “Normal sessions require over an hour to fit in the training and travel,” he elaborates. Ryan now offers a combination of offerings, including back-to-back training sessions for three people, which takes approximately 90 minutes, in addition to couples training and one-on-one sessions. “I have structured my rates on a sliding scale so that those who book back-to-back sessions pay slightly less than individual sessions, making it an attractive option for clients, and it helps me to maximise my time efficiency.” Ryan has also refined his approach to EMS training, incorporating resistance with bands and squeeze balls. “This forces clients to squeeze or tighten their muscles, in addition to the EMS-induced involuntary contraction, which I find makes it more effective.” Ryan has since branded his mobile personal training business as My15Minutes.co.za, as he has developed a training protocol that delivers an effective workout in just 15 minutes. Using Miha Bodytec’s EMS technology he is able to train all major muscle groups simultaneously, achieving a time under tension effect during these sessions that is comparable to several hours of extensive strength training in the gym. He says that the promise, and delivery, of results in just 15-20 minutes just can't be beaten as a value proposition in the personal training business. “But don't be fooled. Even though the sessions are shorter, I still work a full day. As a mobile trainer I'm on the go from 06:00 and usually end my last session at 20:00. I average about 32 sessions a week, which is more than enough for a successful personal training business, based on the rates I charge and my low overheads now that I've paid off the EMS system.” Ryan adds that he doesn't need client contracts. “I work on a pay-as-you-go model with my clients. I just request that they do four sessions upfront to give EMS training a chance to deliver the benefit. Most people are hooked from the first one, which means contracts are unnecessary – they keep calling me for more sessions,” he concludes. ■ 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
â– MALE FIXATION
JANNA BRESLIN JANNA BRESLIN IS A PROFESSIONAL SWIMWEAR AND FITNESS MODEL, A CERTIFIED NUTRITIONAL THERAPIST, AND A NASM-CERTIFIED PERSONAL TRAINER BASED IN SAN DIEGO, CALIFORNIA. She began her fitness modelling career in 2008 after winning multiple titles in the National Physique Committee (NPC) federation and has since become somewhat of a social media sensation on Instagram. This success has inspired her to direct her attention to pursuing her passions for fitness, nutrition, and holistic living. jannabreslin @jannabreslin Janna Breslin www.jannabreslin.com
>> Photography by James Patrick, www.jamespatrick.com
26 MAY - JUNE 2017
What’s your approach to achieving such an amazing body? I believe that looking lean and healthy should be the result of a balanced approach, and not because you’re malnourished with an overstressed body. I’ve learnt my lesson with under eating and over training. What type of diet do you follow, then? I like Paleo eating, which means lots of organic whole foods. I aim to eat a micronutrient-dense diet without any gluten, grains, dairy, soy, sugar, caffeine, or processed or GMO foods. What does your workout routine consist of? I train in the gym about 4-5 times a week, and I do minimal cardio. I do, however, walk every day and do sprints twice a week. I love to stay active outside the gym and get some fresh air. How else do you like to keep active? I enjoy walking my dog, hiking, backpacking, biking, playing tennis and golf, swimming, and doing hot yoga. How did you end up as a fitness model? Competing in Bikini competitions was where I initially got my “fire” to enter this industry, but that doesn’t mean you need to be a successful competitor to make it in the world of fitness or appear in magazines. If a photographer, brand, or magazine wants to work with you then they will make it happen, you just need to get noticed. Janna was on the Sep-Oct 2016 edition of fitness magazine!
“I BELIEVE THAT LOOKING LEAN AND HEALTHY SHOULD BE THE RESULT OF A BALANCED APPROACH, AND NOT BECAUSE YOU’RE MALNOURISHED WITH AN OVERSTRESSED BODY.” What were you doing before your modelling career took off? My previous job was working as a pharmaceutical rep for one of the world’s leading drug companies. What are your interests outside of modelling and training? I have a passion for travel, so I make it a point to visit a different part of the world at least once a year. My modelling career has also taken me to various locations around the world for shoots. Which fitness models do you admire? Paige Hathaway and Justine Munro. They’re both strong yet feminine, and both have amazing physiques. What’s your favourite music to train to? I love house music. Give me some Bullet Train, Diplo, or Dada Life to get me pumped and ready to work out. What’s your favourite physical male attribute? I love broad shoulders, defined arms, and six-pack abs. ■
QUICK FACTS:
Born: Thousand Oaks, California Lives: San Diego, California Birthday: 16 February Weight: 56kg Height: 1.73m Achievements: 6 x NPC Bikini champion Modelling since: 2008 Cheat meal: Thai food or sushi
www.fitnesshis.co.za 27
SUPPLEMENTS
FEATURE
T
AURINE IS ONE OF THE MOST ABUNDANT AMINO ACIDS IN YOUR BODY, YET YOU’VE PROBABLY NEVER HEARD OF IT. IN FACT, IT IS CONSIDERED TO BE THE SECOND MOST ABUNDANT IN THE BODY’S MUSCLES AFTER GLUTAMINE. Not only has taurine been widely used by the pharmaceutical industry, along with caffeine, to improve mental focus, but it also commonly features as the go-to ingredient in most energy drinks and pre-workout formulas available on the market today aimed at boosting athletic performance.
TAURINE ON TRIAL >> By Werner Beukes, Deputy Editor
DOES IT DELIVER AN ENERGY BOOST OR SHOULD PERFORMANCE-ENHANCING CLAIMS BE WATERED DOWN? TAURINE: WHAT IS IT?
Taurine, also known as L-Taurine or 2-aminoethane sulphonic acid, is classified as a non-essential or conditional amino acid, which means that the human body is capable of manufacturing it. Taurine was isolated in the 19th century from ox bile and derives its name from the Latin word for ox or bull. It is produced in the liver and brain via cysteine or methionine. The brain, heart and skeletal muscle tissue contain high concentrations of taurine.
Taurine can also be derived from sources outside the body in the form of foods such as eggs, meat and fish. It has acquired a reputation for its ability to increase a muscle cell's capacity to hold more water, thereby increasing its volume, and it's also used to temper anxiety and hyperactivity. Although dieticians recommend a daily dose no higher than 500mg of taurine when taking it synthetically, higher amounts from food have not shown any toxic effects.
“TAURINE HAS ACQUIRED A REPUTATION FOR ITS ABILITY TO INCREASE A MUSCLE CELL’S CAPACITY TO HOLD MORE WATER, THEREBY INCREASING ITS VOLUME, AND IT’S ALSO USED TO TEMPER ANXIETY AND HYPERACTIVITY.” THE RESEARCH Some studies suggest that taurine may improve athletic performance, which explains the reason why it is so abundantly used in energy drinks. Scientists report improved mental performance when combining taurine with caffeine, but the combination
28 MARCH - APRIL 2017
remains controversial. Doctors have found that taurine has multiple benefits for the heart, including the reduction of hypertension and the prevention of plaque build-up in the arteries. It can also lower the amount of inflammation in the body
TAURINE COMMONLY FEATURES AS THE GO-TO INGREDIENT IN MOST ENERGY DRINKS AND PRE-WORKOUT FORMULAS AVAILABLE ON THE MARKET TODAY.
“DOCTORS HAVE FOUND THAT TAURINE HAS MULTIPLE BENEFITS FOR THE HEART, INCLUDING THE REDUCTION OF HYPERTENSION AND THE PREVENTION OF PLAQUE BUILD-UP IN THE ARTERIES. IT CAN ALSO LOWER THE AMOUNT OF INFLAMMATION IN THE BODY.” because it exerts antioxidantlike effects to protect the body's cells from damage. Researchers also recorded an increase in fat oxidation with an acute dose of 1,660mg of taurine supplementation in trained cyclists. Tests on mice have shown that taurine cleared amyloid beta plaques, which build up in the brain in the early stages of Alzheimer's disease, and restored their cognitive function to normal. While still in its preliminary stages, this research raises hopes for drugs that can prevent the accumulation of amyloid plaques and potentially halt the progression of the disease. Taurine as an exercise supplement for bodybuilders and physique-conscious individuals was piqued by research suggesting that it might be released from muscle during exercise. Follow-up research found that taurine supplementation could enhance exercise capacity, possibly via its antioxidant effects. A combination of taurine and caffeine can increase alertness, but the caffeine, not taurine, appears to be responsible for the improvement of enhanced physical and cognitive performance. Some research suggests that taurine, when combined with branched chain amino acids (BCAAs), may reduce muscle soreness and damage after high-intensity workouts. However, the International Society of Sport Nutrition's position statement on energy drinks cites the need for additional research on supplements, including those that contain taurine and caffeine. On the basis of current research, the effect of taurine on cognitive and physical ability remains unclear.
TAURINE CONTROVERSY US military health officials have warned soldiers deployed at army bases across the world who are chugging too many energy drinks to increase energy and performance, that this practice could lead to harmful side effects. Most of these energy drinks contain taurine as an ingredient and have become the beverage of choice over water for soldiers. After analysing data collected among service members during the wars in Afghanistan and Iraq it was found that nearly 45 percent of deployed service members consumed at least one energy drink daily and nearly 14 percent reported drinking three or more per day. Patricia Deuster, professor and director of the Consortium for Health and Military Performance at the Uniformed Services University
of the Health Sciences, believes troops are hooked on energy drinks that are loaded with caffeine and recommends not using more than 200 milligrams a day of this ergogenic aid. According to Deuster, higher amounts could lead to increased blood pressure, panic attacks, anxiety, dehydration, insomnia, heart palpitations and even bowel irritability when energy drinks are mixed with alcohol. Deuster is also concerned about the inclusion of taurine because little is known about its neuroendocrine effects. “Doctors don’t know what the effects of ingredients are in larger doses. I don’t think anybody has an answer to the long-term effects question. Excessive consumption of energy drinks can cause sleep problems and hamper performance.”
“SOME RESEARCH SUGGESTS THAT TAURINE, WHEN COMBINED WITH BRANCHED CHAIN AMINO ACIDS (BCAAS), MAY REDUCE MUSCLE SORENESS AND DAMAGE AFTER HIGH-INTENSITY WORKOUTS.”
NEUROLOGICAL DEVELOPMENT Scientists have known for years that taurine is involved in the development and function of the brain, but only recently discovered a more defined area of taurine’s neurological activity on brain receptors – the thalamus. Located deep in the brain, the thalamus is involved in what scientists call ‘behavioural state control’, which helps to regulate transitions between sleep and wakefulness. According to Neil Harrison, Ph.D, researcher and professor of pharmacology at the Weill Cornell Medical College in New York, the discovery showed that taurine interacted with a neurotransmitter called gamma-aminobutyric, otherwise known as GABA, the brain’s key inhibitory transmitter involved in brain development. “It seems that taurine shares these receptors. We found that taurine is extraordinarily active on GABA receptors in the thalamus. GABA is important for forging new cell-to-cell connections within the developing brain, and because taurine shares a receptor with GABA, it, too, may play a role in neurological development.” Harrison is puzzled about taurine’s inclusion in energy drinks because his research suggests that instead of taurine acting as ‘a pickme-up’, it could actually have more of ‘a sedative effect’ on the brain. “Taurine may actually play a role in the ‘crash’ people often report after drinking highly caffeinated beverages,” Harrison suggests.
USE WITH DISCRETION According to pharmacist Gayle Scott, energy drinks that include taurine as an ingredient have had detrimental effects reported. “Taurine appears to be safe for most people, but energy drinks should be used with discretion,” she adds. According to researchers at the Mayo Clinic, a single can of energy drink can boost blood pressure and cause the fight-or-flight hormone norepinephrine to increase in just 30 minutes. In an experiment by Svatikova A, Covassin N et al. (2015), 25 volunteers downed an energy drink on an empty stomach in five minutes or less. The energy drink contained 240mg of caffeine and 2,000mg of taurine, along with guarana seed, ginseng root and milk thistle extracts. After drinking the energy drink, the average amount of norepinephrine rose from 149.8 to 249.8
picograms per milliliter of blood. The researchers concluded that increases in blood pressure and norepinephrine could make some people more vulnerable to cardiovascular problems. Additional common side effects among those who are not taurine tolerant include digestive problems, including an upset stomach, and even ulcers, because taurine triggers the stomach to make more acid. For this reason, people with ulcers or those who suffer from acid reflux should refrain from taking taurine. Excessive intakes can also lead to a state of dehydration because a person’s body naturally tries to get rid of it by flushing it out with urine. This obviously requires water and if an individual is not replacing what is lost by drinking more fluids, dehydration can occur. ■
www.fitnesshis.co.za 29
TRAINING POWER UP
FEATURE RECIPES
PROTEIN POWER UP! >> By Shakera Ghoor
PROTEIN BALLS 2 scoops whey 2 tbsp mixed seeds 1 tbsp raw cacao powder 2 tbsp almond nut butter or natural (sugar-free) peanut butter 1 tbsp psyllium husk Stevia (optional) 60ml water 1. Combine all the ingredients in a food processor. 2. Add a little water at a time and keep testing the consistency. 3. Roll into small balls and keep in the fridge.
SELECT THE BEST NUT BUTTERS:
HIGH-QUALITY, NATURAL PRODUCTS WILL HAVE A THIN, TRANSLUCENT LAYER OF OIL AT THE TOP OF THE TUB. THESE ARE THE NATURAL OILS RELEASED FROM NUTS THAT HAVE BEEN GROUND INTO PASTE. INFERIOR, OVERLY MANUFACTURED PRODUCTS HAVE ADDED OIL USED TO STABILISE IT, WHICH GENERALLY FORMS A THINK, YELLOW OIL ON TOP.
RAW CACAO POWDER IS A POTENT SUPERFOOD – it contains more than 300 different chemical compounds, including highly beneficial polyphenols known as flavonoids. It also has nearly four times the antioxidant content of dark chocolate and more than 20 times that of blueberries. It is also a source of protein, in addition to various vitamins and minerals, including calcium, carotene, thiamin, riboflavin, magnesium, sulfur, and essential fatty acids.
30 MARCH - APRIL 2017
Psylliu m is for made m of soluble a from t seeds he husfibre fr k ovata om the Pla of the p la n HEA t. IT ntago AND LTHY DIGE AIDS CAN STI IN RE ALSO AS ON SIS G U HIGH CHOL LATING T ESTE TRI AND GLYCERID ROL, ES BLOO D LEVE SUGAR LS.
POWER UP
■ COVER PROFILE
RYAN TERRY HITS THE BIG TIME >> Interview by Pedro van Gaalen, Editor >> Photographs supplied by USN
E
VER SINCE WE FIRST FEATURED RYAN TERRY BACK IN 2013, HIS EYES HAVE BEEN FIRMLY ON THE ULTIMATE PRIZE – THE MR OLYMPIA MEN’S PHYSIQUE PRO TITLE. In March this year he took one giant leap forward toward achieving that goal by securing a win at the 2017 Arnold Classic, held in Columbus, Ohio, arguably the biggest show after the ‘O’. We caught up with Ryan after his win to get the inside scoop on what it takes to win a Pro title, and how he plans to replicate that success in Las Vegas come September. You’ve spent a lot of time on both sides of ‘the pond’ helping your sponsor USN expand into the US market. What’s life like in the world’s biggest, most competitive supplement market? Life in America is very tough as the market is extremely competitive, but, as they say, America is the land of opportunity, and the sports industry there is growing bigger by the day. USN is already a strong, internationallyrenowned brand known for its quality, innovative products, which has helped us a lot with the launch. I do believe America is the hub of fitness and if you want to succeed in the industry then it’s where you need to be. That’s why I’ve been working over there more frequently. Give us a bit of insight into your sponsor-athlete relationship, as your involvement with USN seems to go way beyond that of a simple sponsored athlete. I’ve been a part of the USN family for nearly eight years now and I’ve loved every minute. Seeing the company grow to such great heights in such a short space of time has been phenomenal. USN has been more than just a sponsor to me as they have supported me in my family life, as well as in my career. I owe a lot to Albe and USN as they have given
32 MAY - JUNE 2017
me the break I really wanted in the sports world, which has helped me get to where I am today. Many athletes nowadays tend to swap between sponsors for better deals. I too have been offered numerous contracts from other well-known brands, but I’m loyal and I believe in the USN brand. I have recently signed a new contract with USN, which will take me over the 10-year mark with the brand.
@Ryan-Terry @ryanjterry @ryanjterry www.ryanterry.co.uk
“I DO BELIEVE AMERICA IS THE HUB OF FITNESS AND IF YOU WANT TO SUCCEED IN THE INDUSTRY THEN IT’S WHERE YOU NEED TO BE.”
When you’re not prepping, how does your supplement plan change? I won’t be as strict on the tablets like HMB and CLA. I will also look to change from USN Whey to the brand’s Fast Grow Anabolic.
WE CATCH UP WITH RYAN TO GET THE INSIDE SCOOP ON WHAT IT TAKES TO WIN
When we last featured you on cover you were training five days a week, following a bodybuilding-focused programme, with two days of rest over the weekend. How has that changed since you stepped up to the Pro ranks? My training has remained similar throughout my competitive career – I mean, why change something that isn’t broken? While I’m continually growing and trying to make improvements each year, the basic bodybuilding split works best for me and my body type. I have added in an extra day for training weak areas or to double-up on weekly sessions for lagging muscle groups. For instance, my arms are not my strongest and I’m trying to improve them for this year’s Mr Olympia, so I’m hitting them twice a week, giving them three to four days of rest in between sessions. During prep I will incorporate fasted cardio first thing in the morning for one hour at low intensity, even on my rest day. You seem to now prefer a higher volume approach to training, with lots of supersets and giant sets. What’s your philosophy and approach to weight training for Pro-level aesthetics? My philosophy hasn’t changed now that I’m a Pro. I do, however, love to switch up my sessions from week to week, to not get bored and stagnate in my training. So that’s where the drop sets, supersets, and high-volume work has come in. It’s also good to keep shocking my body and keep the enjoyment in my training. I learned earlier on in my career there is no place for ego lifting every week, as the only thing you tend to get from that is injuries. Now that this is my full-time job and I’m so close to reaching my dream of being a Mr Olympia champion, I have to train a lot smarter and listen to my body at all times. Who has been assisting you with your training and nutrition since you turned Pro? As I mentioned previously, I’m very loyal to those I’ve worked with since the
ACHIEVEMENTS 2013 Euro Arnold Classic 1st Men’s Physique Short Class 2013 Euro Arnold Classic Men’s Physique Overall Winner 2013 UK National Champion 2013 British Champion 2015 Mr. Olympia 4th Men’s Physique Pro 2015 Atlanta Seaboard Pro 1st Men’s Physique 2015 Pittsburgh Pro 1st Men’s Physique 2016 Arnold Classic Pro, Columbus, Ohio 4th Men’s Physique Pro 2016 Mr. Olympia 2nd Men’s Physique Pro 2017 Arnold Classic, Columbus, Ohio 1st Men’s Physique Pro
“NOW THAT THIS IS MY FULL-TIME JOB AND I’M SO CLOSE TO REACHING MY DREAM OF BEING A MR OLYMPIA CHAMPION, I HAVE TO TRAIN A LOT SMARTER AND LISTEN TO MY BODY AT ALL TIMES.”
RYAN’S ARNOLD CLASSIC SUPP STACK √ 6 USN CLA tabs √ 6 USN HMB tabs √ USN Multi-V Daily Nutrient Pack √ Pre-workout shake: USN Amino Stim contains 20g carbs, 10-15g BCAAs √ Intra-workout shake: USN Amino Gro – contains 20g carbs, 10-15g BCAAs √ Post-workout shake: 50g carbs, 35g protein from USN BlueLab Whey (wheytella flavour)
www.fitnesshis.co.za 33
POWER UP
■ COVER PROFILE
start of my career. I’ve had the same coach from the very start, who is also a good friend. His name is Ken Roscoe of FoodTech and we have worked closely together for over eight years. We now know how each other thinks and we’ve formulated a good understanding of what my body needs and reacts well to, and also to what it doesn’t. I honestly owe him the world as he was the guy who gave me the chance to get sponsored by USN, and he has also got me in the best condition for every competition I have ever competed in. I always said to him the ultimate goal is to win that Olympia together and we are so close now... it’s the final push this year! Where do you train when you’re in the US? It all depends which state I’m in, as I tend to travel a lot when I’m there. A gym I think very highly of and would love to base my Olympia prep out of is Project Flex, which is Flex Lewis’s (5-times Mr O) private gym. He lets me train out of it whenever I’m on the east coast. The atmosphere (it’s private and closed to the public) and equipment is class. What did you change from your 2015 Mr O prep in the lead up to the 2016 Mr O and your win this year? A lot changed in that year due to illness, if I’m honest, On my trip to South Africa in March 2016 I caught a nasty parasite called Amoeba, which really effected my whole digestive system. I had to quickly adapt and find out what my body can digest and what it struggles to, which
was a lengthy process that took about four months in total. This led right into the start of my Olympia prep. I had to be a lot more cautious and controlled with my food during the 2016 Olympia prep, in comparison to 2015 where I was quite relaxed with my food sources. Now that I understand my body a lot better again, my Arnold prep this year was again very different to previous years. I feel this was the best look I have taken to the stage, so for future shows I’ll be implementing the same strategy, which is simply keeping my food intake as high as possible and increasing my output (energy expenditure) in the gym. I felt a lot fuller and more conditioned that way.
I’ve cut down my portion sizes from previous years and found that to be a better formula as I’m better able to digest the food I eat and it works more efficiently.
You managed to add significant muscle mass to your frame between 2016 and 2017, yet still came in with your trademark conditioning at the Arnold Classic. How did you achieve this? Our plan this year was to add some size and thickness to my physique as that is where the criteria seems to be going. To do that we kept my food intake a lot higher running into this show. We also kept red meat in my
RYAN’S DAILY NUTRITION PLAN: MEAL 1:
MEAL 2:
MEAL 3:
MEAL 4:
MEAL 5:
MEAL 6:
150g oats, 15g almonds, 15g blueberries, 34g USN Whey protein
250g sweet potato, 200g chicken & mixed vegetables
65g dry rice (130g cooked), 200g chicken & mixed vegetables
250g white potato, 200g chicken & mixed vegetables
100g dry brown pasta, tuna steak with vegetables
150g salmon or 150g steak (alternated daily) with 200g sweet potato and mixed vegetables
34 MAY - JUNE 2017
“WHEN MAKING MY ROUTINE FOR A SHOW I ALWAYS TRY TO PICK SOMETHING THAT THE OTHER COMPETITORS WOULDN’T DO IN ORDER TO BE DIFFERENT AND TO STAND OUT.” diet throughout the whole prep phase, whereas in the lead up to previous shows, we took red meat out early on in the prep cycle. I found I had a lot more energy and strength going into the show, which helped my gym sessions. Another thing was we didn’t carb deplete before the show, we simply topped up my body with extra carbs two days out from stepping on stage. They were little changes, but I thought it brought a whole new package to the stage this year and it was a look we had been trying to achieve. You were into your poses early in pre-judging at the Arnold Classic and held them longer than most of the other athletes around you. What was the strategy behind your stage appearances on the night and why? Stage presence is what can win you shows, or it can be the difference between first and second, especially if you’re fighting to be in the top 5 in the world. That means posing and stage presence is very important to me. Throughout my whole 12-week competition prep cycle I practiced my posing routine, holding each pose tight and controlled to make it seem as effortless as possible. The reason for so much posing practice is that I want it to become second nature to me when I step out on stage in front of the judges, and to shoot the lights out for the thousands of spectators who are watching. I also want my routine to flow and show confidence. You’ve dieted for 12 weeks solid and you are on stage for just 3-4 minutes in total, so you’ve got to make that time count to show your physique off to its full potential. I also want to make sure in my heart of hearts that I have given it my everything when I step off stage, with no regrets. When making my routine for a show I always try to pick something that the other competitors wouldn’t do in order to be different and to stand out. I try to find a routine that best fits my physique and no one else’s.
Are you changing things up for Mr O in 2017? How do you plan to turn that silver into gold this year? My goal for 2017 is to win the Mr Olympia title and I believe I just need to fill out more while delivering the same condition I brought to my previous shows. If I can improve on lagging muscle parts in my mini off-season then I truly believe we’ve got a good shot this year… fingers crossed! What are some of the challenges of trans-Atlantic travel for these big shows? It can be difficult travelling to shows via long-haul flights for numerous reasons. A common one can be the water retention you carry from the altitude and long time in the air. Jet lag is another one as the time difference between the UK and USA is between 5-8 hours. The total travel time, from when you leave your house to reaching your hotel can be well over 24 hours, which isn’t great when you’re in a routine of training twice a day, eating six meals a day, and trying to get a minimum of 8 hours of quality sleep, which are all vital so close to a show. It can be very stressful travelling so close to a show with dietary requirements, especially when you can’t bring food into the US. You therefore have to space and prep your meals accordingly. Also, if there
“MY GOAL FOR 2017 IS TO WIN THE MR OLYMPIA TITLE... FINGERS CROSSED!”
are any delays then that can cause extra stress and your cortisol levels will rocket, which also isn’t good for your physique. So, yeah, there are many obstacles you have to overcome when travelling trans-Atlantic.
“Throughout my whole 12-week competition prep cycle I practiced my posing routine, holding each pose tight and controlled to make it seem as effortless as possible.”
What are your top tips for dialling in conditioning by using fasted cardio? I’ve always used fasted cardio for the simple fact that my body has reached a depleted state after 8 hours of sleep, which means there is no readily available ingested fuel to burn. So, all that my body can use for energy at that time is stored fat. I keep it low intensity so that I can assess what I’m burning at a more controlled rate. It’s a boring, long-winded way compared to HIIT, but it’s how I’ve always prepped and what I believe to be the best formula for my body type. Consistency is key to getting shredded. The other key is finding a healthy nutrition plan you can sustain over a long period. What are your favourite forms of cardio to achieve this? Walking for an hour with my girlfriend Amy Lewis over the farmers’ fields and down the canal. It’s great first thing in the morning, and it’s more interesting than a treadmill. If the weather is bad my choice of cardio is the stepper, cross trainer or bike.
GET Y COUPO OUR NS ON
PAGE 17
SAVE R240
MAINTAIN & GAIN ’S THIS MONTH SPECIALS
USN
PHARMAFREAK
96 CAPS
225G
CREATINE HMB ARMOR
EVOX
AMINO FREAK
BIOGEN
ALPHA BCAA 3:1:1
L-GLUTAMINE
400G
500G+200G COMBO
Offer valid from 24 April to 25 June 2017 at all Dis-Chem stores. Terms and conditions: Coupon not valid for products already on promotion.
www.fitnesshis.co.za 35
Only one coupon per product may be redeemed. This coupon is not exchangeable for cash. No photocopies will be accepted. Offer not valid for online purchases. In the event of disputes, Dis-Chem reserves the right of final decision..
POWER UP
■ PERFORMANCE
We all like to think that we are in complete control of our actions, our mindsets, and, subsequently, our performance. But what if that weren’t true? Could it be that the words you hear on the radio or read on billboards or the pictures you see on your way to the change room could affect your subsequent performance in the gym, through their impact on your subconscious mind? Well, it just might, at least according to numerous studies into behavioural psychology that have looked at a concept known as the priming effect.
THE
>> By Pedro van Gaalen, Editor
FLORIDA EFFECT THE POWER OF PRIMING ON PERFORMANCE
36 MAY - JUNE 2017
PRIMING POPULARISED Priming refers to the influence that subtle triggers can have on our behaviour, even when we’re not aware of the effects. It’s an intriguing concept that is not without some controversy. For instance, if the priming effect is real it has the potential to influence behaviour in both negative and positive ways. It’s a concern raised by best-selling author Malcolm Gladwell, in his book Blink. In it he states, “what we think of as freewill is largely an illusion: much of the time, we are simply operating on automatic pilot, and the way we think and act – and how well we think and act on the spur of the moment – are a lot more susceptible to outside influences than we realize.” Mainstream advertising agencies know this fact and it has therefore been the primary medium through which our behaviours are shaped – in this instance, influencing our buying and shopping behaviours – through subtle and not-sosubtle priming. On the other hand, if priming can affect us negatively it stands to reason then that it can also promote positive behaviour and could even be harnessed in the sporting or exercise context to give us a performance boost.
SUPPORTING SCIENCE There are many studies that offer examples of both. For instance, when authorities in Spain introduced classical music on the subway, rates of vandalism and littering drastically decreased. In another study, this one referenced in the book Thinking Fast and Slow by Daniel Kahneman, who won a Nobel prize for economics in 2002, researchers operated an ‘honesty box’ system in a university kitchen for the tea and coffee provided to staff. Over a ten-week period, a different image – either flowers or eyes – was placed above the box on alternate weeks. When the image of the eyes was displayed, the researchers found that contributions to the honesty box were three times higher than those received on the days when the image of flowers appeared. And this priming effect has been witnessed in a number of other contexts, such as tasks related to intelligence, association, perception, manners,
“SUBTLE TRIGGERS CAN HAVE AN IMPACT ON OUR BEHAVIOUR, EVEN WHEN WE’RE NOT AWARE OF THE EFFECTS.”
SOAP OR SOUP People who are primed with the word ‘eat’ are more likely to complete the word fragment SO_P as SOUP, whereas those primed with the word ‘wash’ are more likely to complete the word fragment as SOAP.
“WE ARE SIMPLY OPERATING ON AUTOMATIC PILOT, and the way we think and act are a lot more susceptible to outside influences than we realize.” emotions and motivational states. For instance, in another study cited in Kahneman's book, participants exposed to specific words demonstrated changes in their immediate association with other words. More specifically, those who were primed with the word 'eat' were temporarily more likely to complete the word fragment SO_P as SOUP, whereas those primed with the word 'wash' were more likely to complete the word fragment as SOAP. And it seems that this carries over into the physical realm, where priming
through words, pictures, or other stimuli such as props in a room can impact on factors such as movement efficiency. The most famous of these studies gave rise to the term the “Florida effect'. By priming groups of people with word cues, a research team led by John Bargh showed how, when participants in one group were asked to arrange random “neutral” words into a sentence, they walked quicker between the experiment room and the debriefing room than did the other group of subjects, who had to arrange words commonly associated
www.fitnesshis.co.za 37
POWER UP
■ PERFORMANCE
with the elderly, such as “Florida”, “forgetful,” “bald,” “gray,” and “wrinkle.” For these young participants to walk more slowly following the test indicates a powerful psychological effect that has the potential to alter our actions without our conscious knowledge, simply through association. None of the participants in the 'old' group recalled noticing a theme in the words they were arranging, nor did they report feeling old or that they were walking slower than usual. Adding further support to the notion that priming can increase performance, or in the case of the Florida effect study, decrease performance, Bargh also conducted research where groups of subjects were exposed to words related to achievement, such as strive and attain, or to neutral words. They then performed a demanding cognitive task. As you can guess, performance on the task was enhanced after exposure to the achievement-related words, an effect that Bargh and his colleagues concluded was due to the achievement words having activated a "high-performance goal".
CONTROVERSY With the consequences and possible applications of these findings so significant, a number of behavioural scientists and psychologists sought to replicate the findings in other studies to confirm the effect. However, it seems that successful priming studies are rarely repeatable, which has led to a great deal of controversy in the industry. Many now feel that the effects of priming are overstated, particularly as more people are now increasingly aware of these effects, in which case their effectiveness or impact often drops to zero. Whether the inability of scientists to repeat the findings of the priming effect render previous research invalid is being hotly debated, but the fact remains that its potential to influence behaviour has been demonstrated in numerous studies. It therefore pays to consider the triggers and mental cues you’re exposed to before a big training session or competition, and attempt to restrict or eliminate negative cues wherever possible.
38 MAY - JUNE 2017
THE RIGHT KIND OF MUSIC WITH POSITIVE LYRICS CAN HAVE A BENEFICIAL PRIMING EFFECT ON OUR PERFOMANCE IN THE GYM OR OUT ON THE ROAD.
CONSCIOUS PRIMING MENTAL IMAGERY
Imagining yourself in stressful or difficult situations and how you’ll respond in a positive way or mental images of crossing the finish line. POSITIVE SELF-TALK
Designed to increase motivation, energy, effort and create a positive attitude. INSTRUCTIONAL SELF-TALK
A clear instructional message aimed at improving technical and specific tasks to help an athlete perform better and with a higher standard of execution.
PRIMED FOR PERFORMANCE You can also take steps to ensure you’re exposed to more positive triggers. The best ways to implement the type of mental or cognitive priming aimed at improving performance can be to read positive words or stories before you start your session or before your race. You can also listen to music with positive lyrics and an uplifting beat. These can be classified as subliminal or subconscious primers as you may not be consciously aware of what you’re listening to or reading. Mental imagery, on the other hand, is a conscious priming technique you can use to prepare your mind and body for
“PRE-WORKOUT ROUTINES SUCH AS SPECIFIC DRILLS, BREATHING TECHNIQUES OR MEDITATION can help to centre your focus and prime the body and mind for optimal performance.”
the physical demands that lay ahead. In the days and weeks before a big event, for example, imagining yourself in stressful or difficult situations and how you’ll respond in a positive way can reaffirm this behaviour. Positive imagery, such as mental images of you raising aloft the trophy or crossing the finish line, can also assist with goal attainment. Other forms of supraliminal priming, also known as conscious priming, can include various types of self-talk. Positive self-talk, for instance, is designed to increase motivation, energy, effort and create a positive attitude, while instructional self-talk has a clear instructional message aimed at improving technical and specific tasks to help an athlete perform better and with a higher standard of execution. In a similar manner, pre-event or preworkout routines can help to centre your focus and prime the body and mind for optimal performance. This can include a regular warm-up with specific drills or movement patterns, in addition to mental self-regulation that could include a moment to calm the mind and bring emotions into check before starting. This can include breathing techniques or some form of meditation. ■
POWER UP
■ FEATURE
STAY AHEAD OF INJURY WHY A PROACTIVE APPROACH TO BODY MAINTENANCE IS YOUR BEST DEFENCE AGAINST BIOMECHANICAL ISSUES >> By Pedro van Gaalen, Editor
Most of us consider modern medicine as a reactive means to treat disease, illness and injury. For instance, when we get sick we visit a doctor for treatment; when we injure a muscle, tendon or ligament we may visit a physiotherapist for physical therapy; or when we have joint pain we may make an appointment with a chiropractor. However, globally there has been a shift in thinking towards a more proactive approach to treatment, more commonly known as preventative medicine. A great deal more medical advice today therefore centres around preventing certain conditions and ailments before they occur, predominantly by improving our general health through better eating habits and regular exercise.
EXERCISE ISSUES Exercise can often be a double-edge sword, though. Often, in an attempt to move more, improve our performance or enhance our physical appearance, we end up causing issues because our largely reactionary approach to general
40 MAY - JUNE 2017
And when you impose physical demands through exercise on bodily structures that are weak and dysfunctional, no matter how good your intentions are, you’re likely to get injured.
health has left our musculoskeletal systems in a state of disrepair. And when you impose physical demands through exercise on bodily structures that are weak and dysfunctional, no matter how good your intentions are, you’re likely to get injured. As such, a proactive, preventative approach to soft tissue and joint injuries is also warranted, particularly in the context of our modern lives. As Sean Johnson, founder of the Centre for Structural Medicine, located in Fontainebleau, Johannesburg, explains, “our bodies are tensegrity models, which means we have a natural, healthy amount of tension running through our bodies. This keeps us upright and allows us to move and function.” This, says Johnson, can also be referred to as neural tension. “However, when neural tension increases, which can occur as a result of central nervous system (CNS) irritation due to physical, mental, emotional, chemical or hormonal stress, it can lead to asymmetrical states of tension in the body, and when these are not adequately addressed, they tend to cause pain and discomfort.”
“Regular sports massage also improves circulation, promoting the oxygenation of muscles to aid recovery from training and competition”
NAGGING NIGGLES This effectively means that the little niggles and discomforts we ignore and allow to progress eventually add up, “chaos theory style”, and can lead to chronic problems in the body, says Johnson. “Often when we experience pain, the body has already built up layers of compensation or dysfunction and has been pushed to a point of chronic pain,” he continues. “This build-up of layers of dysfunction will often be silent – you don’t tend to even feel pain or discomfort. Then, suddenly, a small random movement causes a serious problem. You attribute your newlyacquired back pain to bending to tie your shoe, but in reality the problem started weeks or months ago with the silent
“Often when we experience pain, the body has already built up layers of compensation and dysfunction”
increase in neural tension states.” Matthew Proctor, an internationallycertified chiropractic sports practitioner based at the Sandton Sport & Family Chiropractic clinic in Morningside, Johannesburg, elaborates further, stating that pain is often the last symptom to arise. “Many patients may therefore be harbouring mechanical dysfunction that can result in injury without even knowing it. However, they only visit a chiropractor when the pain presents, or following an injury.” Johnson suggests that if people simply took a proactive maintenance approach to the care of their bodies to deal with the increases in ‘silent’ neural tension, then they would prevent much of the chronic complications and injuries often experienced further down the line. The issue is that many people wrongly believe that simply being active and exercising is sufficient to help create balance and fortify the body against injury. The truth, though, is that this often isn’t enough and intense exercise can also negatively affect your tensegrity state, often causing more issues than it solves.
REGULAR VISITS Based on these factors, it can be highly beneficial to visit a chiropractor and a soft tissue treatment specialist such as a physiotherapist or Bowen therapist on a regular basis, even in the absence of pain or injury. Obviously this can be an expensive endeavor, but it would still cost you less than having to deal with a serious injury or chronic pain. The visits can also be periodic. “There is no set frequency of proactive, preventative therapy sessions as requirements vary greatly among individuals,” explains Proctor. “Various considerations include prevailing activity levels, fitness, and core strength, among others, which would all affect the frequency of recommended treatments.” Ryan White, a sports massage therapist with Active Sports Therapy based at 340 on Main Health & Wellness in Bryanston, Johannesburg, suggests that regular massage sessions not only aid recovery, but can also be a proactive means to uncover potential issues before they become problematic and clinical. “Regular sports massage also improves circulation, promoting the oxygenation of muscles to aid recovery from training and competition, while also increasing range of motion and assisting with the reduction of muscle stiffness and tension. This form of massage is also deeper and more focused, which makes it a great stress reliever. All of these factors make it a suitable means to proactively manage your risk of injury,” he concludes. ■
PREVENTION BETTER THAN CURE “Benjamin Franklin famously said ‘an ounce of prevention is better than a pound of cure.’ It’s a philosophy that most people already adopt in their lives, but more commonly with regard to the servicing of their cars, or home maintenance. Unfortunately, few apply it to their bodies and health,” continues Johnson. He adds that stripping away layers of dysfunction as they arise is also easier on the body than it is having to deal with multiple layers at once that have built up over time, as this tends to cause additional related issues in other areas of the body. “Society’s modern way of life, with it’s stress, poor diet, inactivity, overexposure to electronic devices, and pollution all affect the neural tension state in your body,” says Johnson. “So whether you’re a serious athlete or the average person navigating your way through life, a little bit of proactive body maintenance is going to make your journey a lot more comfortable.”
www.fitnesshis.co.za 41
POWER UP
■ MEN’S HEALTH
5INJURY
WAYS YOU’RE FAST-TRACKING
WE ALL WANT TO PUSH OUR BOUNDARIES AND ACHIEVE OUR PHYSIQUE OR PERFORMANCEORIENTED GOALS, BUT AT WHAT COST? When it comes to training, there are established guidelines we need to adhere to to reduce our risk of injury, without limiting our gains. Ignore them and you’ll likely find yourself on the fast-track to injury. >> By Pedro van Gaalen, Editor
42 MAY - JUNE 2017
1. HAPHAZARDLY RAMPING UP TRAINING LOAD
Rapid, abrupt increases in acute training load exposes an athlete to an increased risk of injury because the heightened stimulus may exceeded the body’s ability to adapt or even cope. Properly periodised training programmes incrementally increase training load (volume or intensity) in a manner that promotes adequate adaptation to the imposed physical and physiological demands. However, when you suddenly ramp up your training intensity or volume, you overload the primary mover muscles and their associated structures, which means the load on other muscles such as stabilisers also increases. In addition, other previously unused muscles may be incorporated to compensate for a lack of capacity in the main muscles involved in the movement. It is often these muscles and their supporting structures that get injured as they’re not conditioned to cope with the load or even support that movement pattern. The effects can range from a muscle cramp, to more severe injuries such as muscle strains or tears, or torn ligaments and tendons.
2. GOING FROM 0 TO 100
Failure to perform a proper warm-up can put you at risk for injury as MUSCLES AND JOINTS ARE NOT ADEQUATELY PREPARED FOR THE PENDING EXERCISE.
Who has the time to warm up, really? Well, it’s best to make the time as this is one of the leading causes of injury. Failure to perform a proper warm-up can put you at risk for injury as muscles and joints are not adequately prepared for the pending exercise. The fact that many of us sit for eight or more hours a day, which leads to poor mobility and tight muscles, particularly in our hips, greatly increases the risk of injury, especially during highly intense, dynamic or multi-directional movements. A warm-up is therefore necessary to ‘loosen’ up these joints and muscles to improve mobility, increase range of motion in joint structures, and warm up muscles by increasing blood flow and body temperature. A thorough warm-up should include some light cardiovascular exercise, followed by mobility drills and some preworkout activation to prime our bodies, especially our neuromuscular system, to get muscles ‘firing’ optimally.
TO REDUCE THE LIKELIHOOD OF INJURY YOU NEED TO FOLLOW A HOLISTIC PROGRAMME THAT AIMS TO DEVELOP THE ENTIRE BODY AS AN INTEGRATED SYSTEM 3. WORKING ON A WEAK FOUNDATION
Poor posture, weak core and glute muscles, chronically tight hip muscles from hours spent sitting and structural misalignment in joints and muscles are all factors that predispose us to a greater risk of injury, particularly when we impose greater loads on our bodies. What’s more is that a poorly planned training programme or one that fails to address possible weaknesses will overemphasise primary muscles while
neglecting smaller ones, which are often those responsible for the important role of stabilisation. This predisposes an athlete to muscle strength (and even size, in the context of body building) imbalances, which is another leading cause of chronic injury. To reduce the likelihood of injury you need to follow a holistic programme that aims to develop the entire body as an integrated system, not merely a combination of independent parts or muscle groups. The foundation for this, for every sport or for everyday functional strength, is a strong core (abs, glutes and lower back), mobile joints, a skeletal system that is in alignment, and strong yet supple muscles.
5. OVERTRAINING AND UNDER-RECOVERING
SYMPTOMS OF OVERTRAINING INCLUDE:
≥ Chronic fatigue;
≥ Severe and
4. CONSTANTLY POUNDING THE SAME STRUCTURES Participating in the same type of due to a lack of adequate blood flow, activity, which is most common among such as ligaments, tendons and fascia. endurance athletes, is the cause of Accordingly, conditions such as achilles one of the most common forms of tendinitis, patellar-femoral syndrome, injury among active individuals. and plantar fasciitis are common The combination of repetitive overuse injuries. In more extreme loading, body positioning and cases where chronic exercise stress movements across a single plane and repetitive high impact forces are (forward and back with little lateral involved, stress fractures are movement, for instance) and a narrow not uncommon. range of motion, which is particularly prominent in sports, and biased exercise selection (body builders often focus more on the ‘mirror’ muscles, for example) places athletes at greater risk for overuse injuries. This type of injury THIS TYPE OF usually develops over a INJURY USUALLY long period of time due DEVELOPS OVER A to mild or low-grade, repeated stress. The LONG PERIOD OF more common types of TIME DUE TO injuries associated with MILD OR LOWoveruse tend to affect GRADE REPEATED joint structures and the STRESS. tissues that heal more slowly
rapid weight loss; ≥ Trouble sleeping; ≥ Inability to concentrate; ≥ Lowered immunity (increased susceptibility to infection); ≥ Inability to perform during repeated bouts of exercise; ≥ Unable to train with the correct technique; ≥ Increased resting heart rate.
Training a specific muscle, group of muscles, or physiological system too frequently without adequate rest will also eventually lead to injury. Exercise produces damage by imposing a stress on the body and it is only through adequate rest and recovery, which includes an appropriate diet, that it will grow stronger and more resilient. Without adequate nourishment and rest – a mix of both active recovery and restorative rest – athletes constantly break down their bodies, which will eventually lead to some form of malfunction, the most common of which is a soft tissue injury or, in severe cases, neuroendocrine fatigue – what’s commonly referred to as overtraining syndrome. The constant use of high volume training and advanced training techniques, and the chronic use of near-maximal workloads, despite taking adequate rest, are also leading causes of overtraining. Beginners with meagre training histories are more susceptible to this condition than are those with longer, better managed training histories, though. ■
www.fitnesshis.co.za 43
TRAINING
â– WORKOUT
BECOME FITTER, STRONGER, HEALTHIER AND MORE MOBILE! 44 MAY - JUNE 2017
GET
GOOD EVERYTHING AT
DEVELOP ALL-ROUND FUNCTIONAL FITNESS AND STRENGTH
I
n our performancedriven society many people hit the gym to train specifically for a sport, while others are dedicated solely to improving their aesthetics. But what if your aim is more general? What if you want to tick all the boxes by becoming fitter, stronger, healthier and more mobile, in all aspects of life, while still achieving a better body? Well, given current trends when it comes to “general physical preparadeness”, you may think that CrossFit is the ultimate cross-over form of training. However, it’s not for everyone. Perhaps it’s time then to take a leaf from the book of the ultimate cross-over athlete – obstacle course racers.
>> By Pedro van Gaalen, Editor >> Photography by Cindy Ellis >> Performed by Bradley Claase >> Shot on location at AMPT, Bryanston, www ampt-sa.co.za
Turn to page 48 for our workout with Bradley.
FOR EVERYONE
These athletes have become the masters of what is commonly referred to as cross-training. This type of training is defined as the practice of engaging in two or more types of exercise to improve overall fitness and functional strength. At its core, a cross-training programme will improve your cardiovascular fitness, and strengthen your muscles, while also improving your mobility and flexibility. It can also help to speed up your recovery.
www.fitnesshis.co.za 45
TRAINING
■ WORKOUT
HOW?
This is achieved by alternating between workout routines on a daily basis that target different aspects of your general fitness. This varied approach also means you're able to train just about every day, sometimes multiple times a day (if you wish), as the training load is carried across multiple systems. This approach therefore has the potential to increase your overall fitness without stressing your body to the point of over-training. This has a beneficial carryover into everyday life, offering the ultimate form of functional fitness. She explains that crosstraining is the cornerstone of functional fitness. “It develops power and utilises muscles to their full potential. It also assists in injury prevention as it builds on your strengths and eliminates your weaknesses by developing your body in a more holistic way.” Creating this equilibrium ensures fewer strength imbalances exist, which is an important contributor to injury risk. In comparison, overloading the body with repetitive stress from a single activity or sport often leads to injury. “I therefore often use cross training in the programmes I give to athletes, especially those prone to high impact and repetitive stress like runners. They're notorious for experiencing soft tissue and joints injuries, and take longer to recover between sessions when training volume is high. However, when I train these clients using my cross training philosophy, we improve their times and their endurance substantially, while also reducing the number of injuries they experience.”
46 MAY - JUNE 2017
CROSSING OVER
Cross training also keeps things interesting due to the constant variety in routines and training modalities as just about anything goes. If you feel like a powerlifting session, a fast 5km run, or a high-intensity plyometrics session, nothing is off limits. “Training in a specific sport, no matter how good you are at it, can be monotonous and boring,” continues Simone. “It is therefore more enjoyable, and beneficial to incorporate some form of cross training into your routine, be it yoga, Pilates, or adding in a few interesting and fun exercises that challenge your body in new ways and give your mind a break from the monotony of your usual training.” In addition, those who cross train with the right approach will also have the confidence and ability to tackle just about any activity they desire, be it in sport or in life.
EXPERT OPINION: According to Simone Jacobs, owner and head trainer at AMPT, a cross-training gym facility located in Bryanston, Johannesburg, cross training assists both the body and the mind by delivering an extremely efficient form of training. “Even if you're looking to enhance your performance in a specific sport or get your body into shape, some form of cross training is applicable in your programme due to the versatility and the many benefits it offers.”
PUTTING IT ALL TOGETHER
As with any well-planned training programme, some degree of thought, intuition and intelligence needs to be applied to a well-rounded cross training plan. The key element to cross training programming for general strength and fitness is incorporating a variety of activities that span aerobic conditioning, strength training, endurance, mobility and flexibility, and balance. In this regard, a combination of highintensity and low-intensity work is advised to ensure all-round development. However, the high-intensity work should form roughly 20% of your weekly workload, with lower intensity exercise making up the remaining 80%. An additional benefit of this approach is that if your low-intensity cardio is done correctly, it can then serve as a form of active recovery.
CARDIO INTERVAL OPTIONS: ■ AssaultBike Air Bike ■ Treadmill intervals ■ Watt bike intervals ■ Track running ■ Stair sprints ■ Hill sprints ■ Skipping ■ Sled pushes ■ Resisted sprints ■ Shuttle runs
RUNNING IS THE FOUNDATIONAL FORM OF CARDIOVASCULAR FITNESS IN ALL GOOD CROSSTRAINING PROGRAMMES. CARDIO OPTIONS RUNNING
CYCLING
SWIMMING
This is the foundational form of cardiovascular fitness in all good cross-training programmes. It is highly effective as running fitness is transferable to just about every other physical activity. It is, however, a high-impact form of training so it needs to be periodised properly.
This low-impact form of cardio is great for active recovery. It also works many of the same leg muscles as running and can therefore be used to substitute a few highintensity cardio sessions to maintain or improve aerobic fitness without the physical impact on the body.
Another low-impact form of cardiovascular exercise that is ideal for active recovery. Hard sessions also help to improve aerobic fitness while targeting predominantly the muscles of the upper body, making it ideal for use on days when leg muscles need time to recover.
STRENGTH ELEMENTS
BODYWEIGHT
WEIGHTS
PLYOMETRICS
CORE
Moving your body's weight through space against the force of gravity remains one of the most effective ways to build muscle, improve full-body strength, boost your endurance, enhance mobility and develop foundational core strength.
Executing the core compound multijoint exercises under heavy loads (usually a barbell) is the foundation of true functional strength.
Plyometric exercises are dynamic, highvelocity moves that build explosive power and dynamic control across multiple planes of motion.
Your core muscles form your body's power plant and the foundation from which all efficient human movement begins. Without a strong core, the other areas of your body and performance cannot function or develop to their full potential, and you'll be more prone to injury.
METABOLIC CONDITIONING This form of resistance training aims to condition the muscles to store and utilise energy more efficiently by targeting different metabolic pathways. It's a high-intensity form of training with weights that delivers both strength and cardiovascular benefits.
www.fitnesshis.co.za 47
TRAINING
■ WORKOUT
THE CROSS-TRAINING WORKOUT DAY 1 STRENGTH – BAR WORK DAY 2 CARDIO INTERVALS + CORE DAY 3 POWER – PLYOMETRICS DAY 4 ACTIVE REST: SWIMMING + MOBILITY DAY 5 STRENGTH – BODYWEIGHT WORK DAY 6 METABOLIC CONDITIONING + CORE
DAY 1 STRENGTH WORKOUT
DAY 7 ENDURANCE: LONG RUN OR RIDE
EXERCISE
SETS
REPS
SQUAT
4
6 to 10
BENCH PRESS
3
6 to 10
DEADLIFT
4
6 to 10
BENT-OVER ROW
3
6 to 10
CLEAN & PRESS
4
6 to 10
STIFF-LEGGED DEADLIFT
3
6 to 10
48 MAY - JUNE 2017
BENT-OVER ROW START: Hold a loaded barbell with an underhand grip while standing in an upright position, with a slight bend in your knees. THE MOVE: Flex your hips to tilt your torso forward at 60 degrees. Pull the bar from the fully extended hanging position to your lower chest. Return your arms to the fully extended position.
OCR athletes need to be the ultimate all-rounders. For Elite athlete Bradley Claase, he structures his weekly training to ensure the right balance between strength and cardio. His training therefore includes running, specific strength-related obstacle training such as heavy carries and those that require grip strength and technique, and gym work for functional strength. The running covers all the components needed to be a fast athlete who also has the endurance to sustain intense efforts over varied terrain. What is it about OCR that attracted you to the sport? When I began participating in OCR in 2014, I quickly realised that I had discovered a sport that perfectly combined the two physical activities I love most – functional strength and cardiovascular fitness. However, the uniqueness of this sport lies in its dynamic nature. With each race I know I will encounter new difficulties and struggles, and it is the need to overcome these challenges that immerses me ever deeper into the sport. Each race leaves me with more work to do and each race is an opportunity to develop myself further as an athlete in a different way. This is what keeps me coming back for more.
DAY 2 CORE WORKOUT
BRADLEY CLAASE
PALLOF PRESS START: Wrap a medium-tension resistance band around an upright anchored pole (you can also use a pulley machine with a D-handle at shoulder height). Stand side-on to the anchor point, holding the end of the band with both hands at your sternum. THE MOVE: Step away from the anchor point until you feel tension on the band. Keeping your shoulders and hips square, press the cable straight out in front of your body. Resist the pull of the band so that your torso does not rotate toward the anchor point. Hold the extended position for two seconds, then slowly return your hands to your sternum. Complete the required reps, then repeat the press facing the opposite direction.
EXERCISE
SETS
REPS
3-WAY PLANK + VARIATIONS
3
60 sec
OFF-SET OVERHEAD FARMER'S CARRY
3
50m walks per side
WEIGHTED SIT UP WITH TWIST
3
10 per side
OBLIQUE BRIDGE
3
60 sec per side
HIP EXTENSION WITH BRIDGE HOLD + VARIATIONS
3
60 sec
PALLOF PRESS
3
12 per side
ALTERNATIVE
VERTICAL PALLOF PRESS
Instead of pressing the band forward, press it up overhead using the same form and movement sequence described.
WEIGHTED SIT UP WITH TWIST START: Hold a weight plate at your chest. THE MOVE: Raise your torso as high as possible by bending at the waist and hips – aim to reach a near upright posture. At the top of the sit up, rotate your torso to one side. Return to the starting position, then repeat the sit up, this time turning to the opposite side at the top. Continue in an alternating fashion.
www.fitnesshis.co.za 49
TRAINING
■ WORKOUT
THE PLYO 'SWEET SPOT':
POWER SKIPS THE MOVE: From a standing position, take a step forward and skip up as high as possible, leading with your right leg. Aim to raise your right knee to hip height while simultaneously extending your left arm overhead. Keep your left leg straight and your right elbow slightly bent as it trails behind. Land and repeat the skipping motion on the opposite side. Complete two skips for 1 rep.
EXERCISE
50 MAY - JUNE 2017
DAY 3 PLYOMETRIC WORKOUT
According to a study published in the Journal of Strength and Conditioning Research, cluster sets – 10 sets of three to five reps – we're the most effective for plyometric workouts as participants were able to jump higher and reach greater takeoff velocities, which generated more explosive power.
SETS
REPS
180° SQUAT JUMPS
10
3 to 5
LATERAL SKATER LEAPS
10
3 to 5
PLYO PUSH-UPS / PLY-UPS
10
3 to 5
PLANK SQUATS
10
3 to 5
POWER SKIPS
10
3 to 5
BOUNDING SQUARES
10
3 to 5
What are the dominant resistance exercises in your routine and why? I predominantly use compound movements such as squats, lunges, deadlifts, pull-ups, dips, and push-ups. These are all functional exercises which relate best to OCR. Running is the key cardio component of OCR racing. How much do you do a week and how do you structure your running programme? I generally run six days a week. The important thing I focus on is covering each component with targeted sessions to become a complete, well-rounded runner. This includes speed, strength, and endurance sessions. I perform these different sessions on different terrain, including the track, road and trail to condition my body for anything we may encounter in a race. Do you do any additional forms of cardio? I also enjoy cycling, rowing and skipping as part of training, as well as for recovery. It gives the body a break from all the running. Who structures your training plan for you? I put together my own training tables, including all the running, strength and obstacle sessions, with the guidance of Spartan SGX Coach Marco Caromba from Battlerush Obstacle Course Racing OCR training facility. Where do you do your specific training? I do my specific obstacle course training at Battlerush, which is an obstacle course training centre that has everything you need to be properly prepared for any obstacle course race. I do my running at Germiston Athletics Stadium and Klipriversberg Nature Reserve. I do my strength training at Virgin Active. What does your nutrition and supplement plan look like as a crossover athlete? I believe in eating natural foods and avoid all processed manufactured foods, and follow a gluten-free and dairy-free diet. I'm also lucky to be sponsored by Progenex supplements and Juice Junkie Café. Progenex provides me with a range of quality products to boost my performance and aid recovery, while Juice Junkie Café provides me with natural juices and meals, which ensures that I'm covering my daily nutritional needs for optimal performance, recovery and overall health. Each day my diet varies in terms of the ratio of protein, fat and carbohydrate I
A LADDER WORKOUT structure requires that you perform 10 reps in the first set, and continue working down to 1 rep in the last set. For example, complete all the exercises for 10 reps, then complete all the exercises for 9 reps, then continue until you reach 1 rep on each exercise.
SETS
REPS
PULL-UPS + VARIATIONS
10
From 10 to 1
PRISONER SQUATS
10
From 10 to 1
INVERTED RING OR SUSPENSION ROWS
10
From 10 to 1
PUSH-UP PLANKS + VARIATIONS
10
From 10 to 1
SUMO DEADLIFT SHUFFLE
10
From 10 to 1
INCHWORM
10
From 10 to 1
PULL-UPS START: Stand beneath a pull up bar. THE MOVE: Grasp the bar with a overhand grip, with your hands positioned slightly wider than shoulder-width apart. Hang under the bar by supporting your weight with your arms and shoulders fully extended and your knees bent. Pull your body upwards until your chin is above the bar. Lower your body back down until your arms and shoulders are fully extended once more. VARIATIONS
CHIN UPS
Stand beneath a pull up bar. Grasp the bar with an underhand shoulder-width grip. Pull your body up until your elbows are at your sides. Lower your body back down until your arms and shoulders are fully extended. BAR HANGS
Hang from a bar using both arms for five seconds. Release one hand so that you're only supporting yourself with the other. Hold for a further five seconds. Swop hands and hang for another five seconds. Continue to swop between hands for as long as you can. TOWEL PULL-UPS
Fold a towel over a horizontal bar. Wrap the ends together and hold with both hands. Perform the required reps using this variation to develop serious grip strength.
DAY 5 STRENGTH WORKOUT: BODYWEIGHT
EXERCISE
www.fitnesshis.co.za 51
■ WORKOUT
eat, depending on what my training for the day is like. For example, a strength and/or speed day would have more protein and fats to aid muscle recovery from the intense sessions, whereas an endurance training day would have higher carbohydrates to fuel the long sessions. On rest and recovery days, I limit carbs as they aren't necessary and eat more protein and fats for recovery. What would you say are the key attributes of a well-rounded cross training programme for someone who just wants to be fit and strong? Make sure your routine covers all components, including strength, speed, agility, co-ordination and endurance. In addition, I firmly believe that consistency is the key to success in any training plan. TOP ACHIEVEMENTS: ■ Warrior Race Black-Ops Elite, 2nd ■ Impi Challenge and Festival Elite category, 2nd ■ The Beast Challenge Savage Beast, 2nd ■ Battlerush OCR Elite, 2nd ■ 2016 OCR World Championships, Canada Men's Pro Devision, 27th
DAY 6 METCON WORKOUT
TRAINING
EXERCISE
SETS
REPS
KETTLEBELL SWINGS PUSH-UP SLIDE OUT BOX SQUAT – CURL – OVERHEAD PRESS WALKING LUNGES
3 to 5
1 min per exercise
BURPEE + MTN CLIMBER MASH-UP SPRINTER SIT-UPS
Metcons in a cross-training programme aim to activate as much of the body's musculature as possible, targeting multiple energy systems, without reducing recoverability between hard strength and cardio sessions.
BURPEE + MOUNTAIN CLIMBER MASH-UP THE MOVE: From an upright position, drop down into a deep squat. Kick your legs back into an extended plank position. Drop down into a push-up. Remain in this position as you bring your left knee out and up to your left elbow. Plant your foot back down and repeat the mountain climber movement with your right leg. Return to the extended plank position, then immediately jump your feet up to your chest and move into the deep squat position. Leap up as high as possible from the squat position, with your arms overhead. That's one rep.
PERSONAL BESTS: ■ 5km: 17min ■ 10km: 37min ■ 21km: 1h25min
SPONSORS:
■ BATTLERUSH Obstacle course training facility (Corner Main and Sloan Street, Bryanston) www.battlerush.co.za ■ PROGENEX SPORTS SUPPLEMENTS www.progenexsa.co.za ■ LIQUID SALT Obstacle course racing gear and activewear www.liquidsalt.co.za ■ JUICE JUNKIE CAFÉ Healthy meals, raw juices, health shakes and snacks www.juicejunkiecafe.co.za ■ INOV-8 SOUTH AFRICA Training, road and cross training shoes and gear www.inov-8store.co.za
52 MAY - JUNE 2017
IMPORTANT! No warm up or cool down was included in this workout, but they still should be done. Due to the high-intensity, high-impact nature of the workouts in this feature, starting a routine without warming up will greatly increase your risk of injury. It is also important to give your body – cardiovascular and cardiorespiratory systems and your muscles – a chance to return closer to baseline before ending your workout following the intense or prolonged activity, with a cool down. ■
TRAINING
■ FITNESS NEWS
150
The total number of minutes a week of walking or jogging (either three times a week for 50 minutes or five times a week for 30 minutes) that can help patients with advanced gastrointestinal cancer better cope with the side effects of chemotherapy. A STUDY LED BY KATRIN STUCHER, DOCTORAL STUDENT AT THE GOETHE UNIVERSITY FRANKFURT IN GERMANY.
SHOP
RESEARCH VELOSITOL DOUBLES MUSCLE PROTEIN SYNTHESIS A new study published in the Journal of the International Society of Sports Nutrition shows that the combination of amylopectin and chromium in a patented ingredient called Velositol, which is found exclusively in Nutrition 21 products, doubled the muscle protein synthesis (MPS) rate when compared to whey protein alone. Velositol increased MPS by 48 percent from baseline when combined with whey protein (6g), as compared to a 24 percent increase seen with whey protein alone.
TRAINING
RESEARCH, NEWS, AND THE LATEST PRODUCTS TO BOOST YOUR HEALTH AND FITNESS.
DEEP FREEZE ARNICA ICE MASSAGE GEL & DEEP HEAT ARNICA MASSAGE OIL & GEL Deep Freeze Arnica Ice Massage Gel utilises the cooling gel action of Deep Freeze combined with added Arnica extract to combat discomfort associated with arthritis, painful lesions of the muscles, tendons and joints. The Deep Freeze cooling action helps to quickly relieve overworked, sore, tired muscles and aching joints. The Deep Heat Arnica Massage Oil & Gel is 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. Visit www.deepheatsa.co.za for more info.
EFFECT OF TRAINING & SUPPLEMENTS ON MUSCLE WASTING A systematic review titled ‘Nutrition and Physical Activity in the Prevention and Treatment of Sarcopenia’ summarised the findings of 37 randomised controlled trials (RCTs) that assessed the effects of a combined intervention of physical activity and dietary supplements on muscle mass and muscle function in subjects aged 60 years and older. According to professor René Rizzoli, Emeritus Professor of Medicine at ■ In 79% of the studies, muscle mass increased with exercise and an additional effect of nutrition was found in 23.5% of the RCTs.
54 MAY - JUNE 2017
University Hospitals of Geneva, the aim was to learn more about the synergistic effects of weight training and supplements as interventions against age-related muscle loss. As part of a follow-up on a previous study, the research team looked at the impact of various supplements, including proteins, essential amino acids, creatine, beta-hydroxy-beta-methylbuthyrate (HMB), vitamin D, multi-nutrients and others. The review concluded that:
■ Muscle strength increased in 82.8% of the studies following exercise intervention and dietary supplementation showed additional benefits in 22,8% of the studies.
■ The majority of studies showed an increase of physical performance following exercise intervention (92.8%) and interaction with nutrition supplementation was found in 14.3% of the studies.
CATCH MORE RAYS IN WINTER
10-20 MINUTES of sun exposure is needed to obtain the recommended doses of vitamin D in spring and summer, but in the winter almost TWO HOURS are needed.
Getting outdoors more often for your exercise during winter could provide a much-needed boost to vitamin D levels. Spanish researchers have estimated that the duration of solar radiation exposure required to obtain the recommended doses of vitamin D in spring and summer is 10-20 minutes, but in winter almost two hours of exposure is needed. However, exposure to UV radiation is not without its dangers, which is why the Solar Radiation Research Group at the Polytechnic University of Valencia (UPV) sought to determine the exposure time needed to obtain the recommended doses of vitamin D without damaging health. The research team, led by María Antonia Serrano, a scientist at the UPV, found that the time taken to cause erythema – a reddening of the skin caused by sun burn – at midday was 29 minutes in summer and 150 minutes in winter, for individuals with skin type III who live in Valencia, Spain. In addition, the study showed that to obtain the recommended daily dose of vitamin D – which is equivalent to a daily intake of 1,000 IUs of vitamin D – with 10% of the body exposed, took around 130 minutes. At the height of summer, with 25% of the body exposed, around 10 minutes was adequate. However, these figures change for those with lighter or darker complexions, said Serrano.
BYE BYE BIOPSIES? Muscle biopsies are an invasive but often necessary medical procedure, whereby a section of muscle tissue is removed to determine tissue health or diagnose a medical condition. However, researchers at the Rehabilitation Institute of Chicago have now developed a less invasive alternative that uses a thin fibre optic probe to scan and measure the health of muscle tissue, which has already been tested on the muscles of living individuals. The new method is called resonant reflection spectroscopy (RSS) and uses a device that is just 250 micrometres wide to enable the measurement of “previously unobtainable muscle properties by combining advances in telecommunications technology with a deep understanding of muscle structure, biomechanics, and pathology,” said Richard Lieber, senior author of the study conducted on living muscle tissue. The research was published in the Biophysics Journal.
40%
THE DEGREE TO WHICH IMPROVED FITNESS LEVELS CAN REDUCE YOUR RISK OF DEATH.
A STUDY CONDUCTED BY RESEARCHERS AT THE EDITH AND BENSON FORD HEART AND VASCULAR INSTITUTE AT THE HENRY FORD HOSPITAL IN DETROIT, WHO ANALYSED DATA FROM THE HENRY FORD EXERCISE TESTING (FIT) PROJECT.
SHOP BEAT GYM GERMS WITH WINTERGREEN PROTECT Come winter, gyms become hotbeds for germs and bacteria, which often leads to conditions like strep throat, flu and athlete’s foot, or worse. A study by fitrated.com found that some gym equipment harboured 350 times more bacteria than your average toilet. The study examined 27 pieces of equipment at three different gyms, and concluded that the three pieces of equipment harbouring the most bacteria were exercise bicycles, free weights and treadmills. Protect yourself this
winter by not touching your face during your workout and washing your hands thoroughly after exercise. You can also use Protect Anti-Microbial Surface Spray to eliminate bacteria on a variety of surfaces. This bacteria-fighting spray has been formulated to eliminate bacteria and odour on various items, including sporting gear, gym equipment, toilet seats, and cardio machines. Simply spray directly onto the surface, leave for 30 seconds and wipe off excess liquid.
Available from wintergreen.co.za/shop
www.fitnesshis.co.za 55
TRAINING
■ EXERCISE GUIDE
TIP: Your lower back should remain in its natural alignment (slightly arched) throughout the entire movement.
FORM TIP: You don’t need to use a full squat in the hang clean, as you would in an Olympic clean.
HANG CLEAN & PRESS
DID YOU KNOW? THE HANG CLEAN AND PRESS STIMULATES NEARLY 200 MUSCLES IN THE BODY, DELIVERING A HUGE ANABOLIC RESPONSE AND TRAINING EFFECT.
IT MAY NOT BE THE MOST COMMON SIGHT IN MAINSTREAM GYMS, BUT WHEN IT COMES TO ADDING SERIOUS SIZE AND PROMOTING A SURGE OF ANABOLIC HORMONES, FEW EXERCISES ARE AS EFFECTIVE AS THE CLEAN AND PRESS.
STARTING Select a weight that you are able to complete a set of shoulder presses with. Start by standing upright with your feet positioned slightly wider than shoulderwidth apart, holding a loaded barbell at waist height with an overhand grip.
THE MOVEMENT From the starting position, dip down and immediately and forcefully raise up onto the balls of your feet. As you rise up, shrug your shoulders and raise the bar up. As the bar reaches chest level, start bending at the knees and dropping down into a semi squat. In a single, smooth movement ‘catch’ the weight at your shoulders. From the semi squat position, push upwards, through the heels of your feet, while thrusting the barbell up overhead. Lower the barbell under control back down to your shoulders and then to your waist before repeating the movement.
VARIATIONS TO THE MOVE For a more advanced power move you can shift to the clean and press. This is an Olympic weightlifting move that should only be attempted by experienced lifters. The move requires that you start from a deadlift position, clean the bar into a deep squat position and end with an overhead press at the top of the front squat move.
56 MAY - JUNE 2017
WHAT IT WORKS... This complex compound movement incorporates almost the entire body into one exercise. It is a great exercise to develop power, speed, and strength because the central nervous system is called on to engage and fire many muscle fibres to maximise explosiveness. The core muscles and stabilisers also work hard to manage the load transfer, making it a great move to target multiple muscles to add significant size. It is also a major calorie burner, so use this at the start of a workout to get the heart rate elevated and your body burning as many calories as possible. ■
MUSCLES TARGETED PRIMARY Anterior deltoids, trapezius, quadriceps, glutes. SECONDARY (stabilisers and synergists) Biceps, triceps, calves, core stabilisers, brachioradialis, supraspinatus, levator scapulae, pectoralis major.
TRAINING
■ ENDURANCE
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
BUYING TIME IS EXPENSIVE AT THE SHARP END OF ANY PROFESSIONAL FIELD, THE EQUIPMENT BEING USED HAS TO BE THE BEST – MADE OF THE HIGHEST QUALITY MATERIAL TO BE THE FASTEST, THE LIGHTEST, AND THE MOST AERODYNAMIC. When physiology is equal, which it usually is at the top, it is equipment that can give an athlete that edge over their competitors. It’s often in these areas where the marginal gains – 3 grams here, 1 degree cooler there, 2 more watts here – that modern sports science creates add up to a few extra seconds on the finish line.
Advances in technology and equipment can also be credited for the ability of elite athletes, who are at the peak of their physical prowess through hard training, to keep delivering faster and faster times each year. Examples of these in multi-sports include improved wetsuits that create better buoyancy to improve body position in the water, with materials that improve hydrodynamics to reduce drag, thereby making swimmers more efficient and, subsequently, faster in the water. Time trial bikes also maximise the impact that advanced aerodynamics can have on bike speed and rider efficiency. Factors such as rider position and the weight of the bike, along with aerodynamic wheels and tyres that offer less rolling resistance, all enable riders to cut through the air more effectively. In terms of shoes, composite materials mean runners now have lightweight racing shoes that don't compromise on cushioning, to offer greater rebound and reduce impact forces to make athletes more efficient. Of course, developing this equipment requires huge investments from the manufacturers in terms of research, time, getting the best materials, manufacturing, and testing, which means a higher price tag by the time it reaches the retail floor. As triathletes often say, “buying time is expensive.” Whatever the cost, though, the idea that expensive equipment can give you that edge you're looking for is an alluring one. And if you have the money to spend, go for it. Quality, well-designed equipment will always deliver a
A lighter bike will make you faster on the climbs, BUT A LIGHTER ‘YOU’ WILL MAKE EVERYTHING ELSE EASIER.
performance gain. However, don't fall into the trap of believing that the best equipment makes or breaks a triathlete. Ultimately, every athlete has to pull himself through the water, haul his body weight over the climbs on the bike, and complete the run under his own steam. The question then boils down to a simple one: are you willing to spend R85,000 or more on a time trial bike to gain an overall average of 2km/h on the bike? While for a professional that gain can be the difference between winning or losing, for the weekend warrior, spending some of that money on a personal trainer, a dietician, a coach, a physio and a trolley full of healthy foods would yield a far greater gain in performance. After all, why spend R85,000 on shaving one or two kilos off your bike, when you could drop 10 to 20 kilos of weight from your body? A lighter bike will make you faster on the climbs, but a lighter ‘you’ will make everything else easier. Improving your power-to-weight ratio is the best thing any athlete can do to enhance their performance, so don't sweat the small stuff. Yes, it's great to look the part and have the gear, but buying yourself time isn't the ultimate answer. It should be the last consideration in your plans to achieve a personal best, only after your training, nutrition, recovery, and your body composition and weight have been optimised to their full potential. Too many amateur athletes want to reverse that order, which doesn't make sense, especially when you start taking money from other important areas in your life to afford your triathlon lifestyle. So be prudent in your equipment decisions, especially when starting out. Maybe aim to reward yourself with an equipment upgrade once you've achieved the goals and targets that actually make greater sense? In the meantime, keep your head down and just train hard!
www.fitnesshis.co.za 57
TRAINING
■ FEATURE
Conventional body building wisdom suggests that the best way to develop muscle is a split routine training structure that focuses on one body part per session using multiple exercises to overload that muscle group with the right combination of volume and intensity. There is no doubt that this approach works as it’s the one followed by most gymgoers and physique athletes whose main aim is to improve their aesthetics. But what if it isn’t the most effective? Well, some of the more recent research has certainly given us food for thought on the subject.
IS FULL-BODY TRAINING MORE EFFECTIVE THAN SPLIT ROUTINES AT BUILDING MUSCLE?
SPLIT DECISION >> By Pedro van Gaalen, Editor
58 MAY - JUNE 2017
Split training will deliver long-term benefits to aestheticallyfocused training protocols due to the beneficial testosterone response.
IS FULL-BODY BETTER? In one study published in the Journal of Strength and Conditioning Research, titled “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”, highly respected fitness and sports nutrition expert and exercise researcher, Brad Schoenfeld, PhD and his colleagues investigated the effects of training muscle groups one day per week using a split-body routine, compared to training three days per week using a total-body routine. The researchers recruited 20 well-trained male volunteers from a university population and tested their one-repetition maximum (1RM) strength in the bench press and squat, and measured the muscle thickness of their forearm flexors, forearm extensors, and vastus lateralis, which is the largest and most powerful part of the quad. The study participants were paired according to their baseline strength and then randomly assigned to one of the two groups, either following the split routine where 2-3 muscle groups were trained per session, or the total-body training group where one exercise was performed per muscle group in a session with all muscle groups trained in each session.
DIGGING DEEPER But before you start questioning everything you've ever known about body building and start making wholesale changes to your routine, it's worth digging a little deeper into the effect witnessed by Schoenfeld and his team. As the researchers noted in their conclusion, it may be the frequency of the training – you target the same muscles 2-3 times a week on the fullbody programme, instead of once with the split routine – rather than the fullbody training structure that elicited the hypertrophic effects. Offering deeper insights into this correlation, a more recent study, this one published in 2016 in the journal Biology of Sport, looked at the effects of two equal-volume training protocols on strength, body composition and salivary hormones in male rugby players. The research team, led by Blair T. Crewther, measured before and after the study protocol was implemented the muscular strength (1RM back squat and bench press), body composition (skinfold measurements), and salivary hormone responses (testosterone and cortisol,
The subjects were then tested again after the study, using the same protocols. Interestingly, the results showed that the total-body group experienced significantly greater increases in the thickness of their forearm flexors compared to the split routine group. This led the researchers to conclude that there is “a potentially superior hypertrophic benefit to higher weekly resistance training frequencies.” No significant differences were noted in maximal strength.
“THE TOTAL-BODY GROUP EXPERIENCED A GREATER INCREASE IN THEIR FOREARM FLEXOR THICKNESS.” and T:C ratio) of 24 male rugby players, all of whom had at least two years of resistance-training experience and were currently engaged in their in-season competitive phase. In addition to playing one rugby game per week and participating in two rugbyspecific training sessions per week, the subjects also performed three resistance training workouts a week – either fullbody routines or a split routine. During their gym sessions the players following a split routine performed 3 to 6 sets of 8RM loads, with 60 to 90 seconds of rest between sets. On lower-body days they did squats, leg curls, leg presses,
THE EFFECT ON HORMONE LEVELS Research shows
SPLIT ROUTINE
Testosterone and cortisol levels increased. FULL-BODY ROUTINE
No changes in testosterone levels, and a reduction in cortisol levels.
and calf raises. On upper-body days their exercises included bench presses, bent-over rows, pull downs, shoulder presses, and bicep curls. Those on the full-body routine performed all exercises at every workout using the same rep and set structure. This effectively meant that the athletes following the full-body routine trained each body part 3 times per week, while the split routine trained each body part 1.5 times per week. At the end of the research both groups had improved their 1RM on the squat and bench press, but there were no statistically meaningful differences between the two routines. There were, however, important differences in the body composition between the two groups, with the fullbody group experiencing greater losses in fat mass, in addition to a slighter greater (non-significant) gain in lean body mass. However, when these two variables are considered in the context of conditioning, the full-body group had improved their overall body composition more so than the split routine group. In terms of the effects on their hormone levels, the researchers found that the split routine produced increases in both testosterone and cortisol, whereas the full-body routine produced no changes in testosterone, and actually reduced cortisol levels.
WHAT IT MEANS If you're looking for a definitive answer as to which is best to build a better body based on these findings, you're not going to find an either-or answer here. Both approaches work to improve strength and muscle size when total volume remains the same, but one just worked better under the study conditions. As the research team concluded, both routines can produce meaningful gains in strength and both improve body composition. The question you need to ask is, will one approach continue to deliver better results over time? Probably not, which is why a combination of the two might be
better. Based on the findings, a full-body approach may serve you best when trying to improve body composition or for fat loss. The tried-and-trusted approach of split training will, on the other hand, deliver long-term benefits to aesthetically-focused training protocols due to the beneficial testosterone response. The findings of Crewther's study also somewhat contradicts the findings of Schoenfeld's study in that there was no significant benefit from full-body training over a split routine on the development of lean muscle mass – they both were equally effective. ■
www.fitnesshis.co.za 59
TRAINING
■ FEATURE
“Whatever functional fitness means to you, there is one central tenet to the philosophy and that is that the body
functions as an integrated system and not as individual parts.”
TRAIN MOVEMENTS, NOT MUSCLES FOR THE ULTIMATE PERFORMANCE BOOST
THE
FOUNDATION OF PERFORMANCE LET’S BE HONEST, THE PHRASE ‘FUNCTIONAL TRAINING’ HAS BECOME SOMEWHAT OF A BASTARDISED TERM IN THE BROADER HEALTH AND FITNESS INDUSTRY. IT’S OFTEN USED AS A CATCHPHRASE BY THOSE LOOKING TO CASH IN ON THE LATEST INDUSTRY TRENDS.
60 MAY - JUNE 2017
ISOLATION MORE POPULAR
O
thers use it to describe a ‘functional’ approach to exercise that aims to prepare the average person for the demands of everyday life. And in the high-performance world of sports conditioning, the term is often used in reference to specific training protocols that attempt to prepare an athlete for the specific demands of their sporting code. Whatever functional fitness means to you, there is one central tenet to the philosophy that, once understood, will ensure you always achieve your functional fitness goals. It's a concept you may have heard before, possibly mentioned by coaches or trainers who understand that the body functions as an integrated system and not as individual parts. To this end, most truly functional training programmes, be they for enhanced athletic performance or the development of general strength for everyday life, will aim to train movements, not muscles. “This has been the de facto approach to coaching for many years now,” explains Scott MacIntosh, founder and head trainer at The Yard Athletic strength and conditioning gym in Bryanston, Johannesburg. Scott works with a variety of clients, from housewives and high school kids, to powerlifters, Olympic weight lifters, competitive CrossFitters and elite level athletes across a variety of sporting codes, and he believes the train-movements-notmuscles philosophy is relevant to all of them. “This methodology is grounded in solid exercise science as it adheres to the training principle of specificity. Basically stated, to get stronger at a specific task or activity you need to train the specific movement patterns involved in that discipline,” continues Scott.
However, due to the mainstream popularity of bodybuilding approaches, many amateur and recreational athletes take a split routine approach of isolating muscles during weight training sessions, in the hope that by strengthening individual muscles will deliver a direct performance benefit when the time comes of their entire body to work in unison. “The rise in popularity of this approach can also be traced back to a shift in focus in professional contact sport in the United States, where bigger athletes are often better. As such, many of these athletes took a predominantly bodybuilding-type approach in the weights room. While getting bigger will certainly make you stronger, when you play a sport your muscles don't move in isolation,” states Scott. This training-muscles-not-movements approach also opens athletes up to a greater risk of muscle imbalances and strength asymmetries. “The other point worth mentioning is that you don't need to isolate muscles to grow bigger,” continues Scott. Just as bodybuilders will get stronger with their approach, to a certain degree, strength training with heavy loads will also lead to a certain degree of hypertrophy (muscle growth). “This type of muscle growth is known as functional hypertrophy,” he explains. “With a functional movement-based approach to strength training, something that the Soviet block countries are renowned for in their approach to sports conditioning, athletes develop thicker and more tense muscle fibres, which are able to generate greater contractile force.”
“The training-musclesnot-movements approach opens athletes up to
a greater risk of muscle imbalances and strength asymmetries.”
TRAINING
■ FEATURE
SIZE VS STRENGTH While that's worth considering if you're an athlete competing in power-based sports, not every athlete wants to add muscle size. Endurance athletes, for example, want the boost in performance without the added weight of additional muscle tissue as this makes them less efficient. “While this is an important distinction to make, an athlete's approach when adopting this methodology doesn't change much – movement remains the common denominator in every programme. The important factors are understanding the fundamental movement patterns with which the body moves in a specific discipline and then focusing on strengthening those with the correct set and rep structure,” explains Scott. This methodology not only strengthens all muscles that work together as an integrated system to move an athlete, it also enhances the workings of the neuromuscular system, which includes the development of greater neuron firing and makes a body more resilient to fatigue. This also enhances motor control and coordination.
“Every athlete should aim to first
strengthen their hip hinge and hip extension movement
patterns before getting more specific in their training.”
PLANNING YOUR APPROACH The key to developing the most suitable functional training programme is to therefore utilise exercises that target and enhance the body’s basic movement patterns. These are predominantly forward and backward movement, lateral (side-to-side) movement, rotation, pulling, pushing, squatting, lunging, and hinging. From a performance perspective, Scott says that there a few fundamental patterns that are transferrable across sporting codes. As such, every athlete should aim to first strengthen their hip hinge and hip extension movement patterns. Other important areas of focus that can then follow should include enhanced proprioception and coordination and skill development. From this foundation athletes can then get more specific in their training, depending on whether their sport requires multi-planar movement, explosive changes in direction or, in the case of endurance sport, involves repetitive movement patterns over extended periods of time. “These factors will inform weight training programme design, but once again the principles remain relatively constant,” adds Scott. “For instance, performing more than five reps per set will shift the focus away from strength development, by promoting a greater hypertrophic effect. Having said that, there is nothing wrong with athletes doing some higher rep or even some isolation work, but it must all have a specific purpose, like improving lactate thresholds, for example. The key is to know what that purpose is and to select the most appropriate exercise.”
Ultimately, the goal of functional training is to train in a manner that helps athletes move in the most efficient and effective ways possible for their specific sport. “Just keep in mind that while all lifting will benefit an athlete in some way and to a certain degree, sportspecific forms of weight training that target functional movement patterns – targeting all the muscles that work together in this regard – will always deliver better, more targeted results.” Having established the principle, Scott has one final piece of advice for athletes who plan to hit the gym with the goal of improving their performance. “Learn to move your body better first, and only then should you start to add weight. Quality movement must always come first, before moving under heavier loads,” he concludes.
AREAS OF 6KEY FUNCTIONAL STRENGTH ■ HIP HINGE: Squat, deadlift, good morning, kettlebell swing, snatch, clean ■ HIP EXTENSION: Glute bridge, quadruped hip extension, donkey kick, kickback, step up ■ LUNGE: Bulgarian split squat, lunge, split squat, step-back lunge ■ PUSH: Bench press, push-up, overhead press, one-arm press ■ PULL: Pull-up, bentover row, seated row, one-arm row ■ BRACING: Plank, farmer's carry, offset carry, side plank
62 MAY - JUNE 2017
“LEARN TO MOVE YOUR BODY BETTER FIRST, AND ONLY THEN SHOULD YOU START TO ADD WEIGHT.”
Since 1979
A world leader and innovator in fitness education
®
HFPA IS A REGISTERED HIGHER EDUCATION INSTITUTION
Advanced Certificate Exercise Science (NQF 6)
Exercise Specialist
Personal Trainer
Fitness Instructor
Group Fitness Instructor
Pilates
Professional Life Coach
Yoga Instructor
Weight Management Coach
Sports Conditioning Coach
Applied Sports Psychology
Speed, Agility & Quickness
Injury Prevention Specialist
Sports Massage
Sports Nutrition
Kids Development Specialist
Pre & Post Natal Instructor
CPR
Functional Training Specialist
Aqua Fitness Instructor
Studio Cycle®
EMS Licenced Trainer
+ Many more!
Latinex ™
Go to www.hfpa.co.za
TRAINING
■ WORKOUT
BACK ATTACK ROW YOUR WAY TO A BIGGER, BETTER BACK
FORM TIP: Avoid jerking the bar down to initiate the movement. Keep your shoulders down throughout the movement.
>> Performed by Dave Dreas >> Photography by James Patrick
W
hen it comes to building the ultimate aestheticallypleasing back, distinguishable by thick lats and chiselled upper and middle back muscles, pulling exercises reign supreme. To develop your upper back holistically, that requires us to pull heavy weights towards our body from as many directions as possible, particularly along the horizontal and vertical movement planes. This workout leverages the power of the pull to deliver the perfect combination of volume and targeted movement patterns to help you build your best back yet.
BEWARE THE BICEPS
One area where lifters often go wrong with pulling exercises is that they allow their biceps to dominate the movement. While the biceps will always be recruited to some degree as synergist muscles in all pulling exercises, it is important to ensure they don’t become the primary mover. TO ENSURE YOUR BICEPS DON’T TAKE OVER: ■ Use the correct weight. Going too heavy will result in poor form and excessive reliance on the biceps. ■ Get your form spot on by learning to perform the perfect pull.
64 MAY - JUNE 2017
LAT PULLDOWN Sit facing the pulldown machine. Lock your knees securely under the padded supports. Grip the bar with a wide overhand grip. Keep your torso in an upright position and lean back slightly at the hips. Exhale and bring the bar down towards your chest in front of you. Squeeze the shoulder blades together and hold for a second before returning to the starting position.
LOW CABLE ROW Sit slightly forward on the seat to grab the cable attachment. Place your feet on the supports. Slide your hips back, maintaining a slight bend in the knees. Pull the cable attachment to your waist while straightening your lower back. Pull your shoulders back and push your chest forward while arching your back slightly. Extend your arms until your shoulders are stretched forward and your lower back is flexed.
FORM TIP: Keep your lower back flexed. Don’t sway excessively as you perform each rep.
PERFECT PULLING FORM MEANS SQUEEZING YOUR SHOULDER BLADES TOGETHER FOR A SECOND AT THE PEAK OF THE CONTRACTION.
THE WORKOUT EXERCISE
SETS
REPS
Lat pulldown
4
12, 10, 8, 6
Low cable row
4
12, 10, 8, 6
Landmine row
4
12, 10, 8, 6
One-arm dumbbell row
4
PER SIDE
12, 10, 8, 6
Reverse grip lat pulldown
3
10
Bent-over reverse grip dumbbell rows
3
10
THIS EXERCISE IS EXTREMELY VERSATILE DUE TO THE ARRAY OF ATTACHMENTS YOU CAN USE. SWITCH BETWEEN WIDE, MEDIUM AND NARROW, AS WELL AS UNDERHAND, OVERHAND AND NEUTRAL GRIPS. EACH PUTS A SLIGHTLY DIFFERENT EMPHASIS ON WHERE THE STRONGEST CONTRACTION OCCURS. www.fitnesshis.co.za 65
TRAINING
■ WORKOUT
ONE-ARM DUMBBELL ROW
A WORD ON GRIP
Place a dumbbell on the side of a flat bench. Place your knee and the hand of your supporting arm on the bench, with the other foot planted firmly on the floor behind the dumbbell and slightly back and to the side. Grasp the dumbbell and lift it from the floor, letting it hang by your side with your shoulder stretched downwards. Row the dumbbell upwards, to your side until it makes contact with your lower ribs, or until your upper arm moves just beyond the horizontal plane. Squeeze your lats at the top of the movement and hold for a count before returning your arm to the extended downward position. Repeat for the required reps before switching to the opposite arm and repeating the exercise on the other side.
Use a combination of grips, alternating between overhand, neutral and underhand grips, as this changes the degree to which your biceps are able to activate during the exercise. It also delivers a better all-over training effect on your middle and upper back muscles by changing slightly the movement arc of the exercises you perform on a regular basis.
TIP: Get into the lower lats by changing your grip on the lat pulldown and by including pulling exercises where the elbows stay close to the torso. Ideal options include underhand pulldowns and low-cable rows.
FORM TIP: Do not rotate your torso in an effort to throw the weight up. Keep your back flat throughout the movement.
THE PERFECT PULL
While it may seem counterintuitive, don’t try to pull the weight towards you with your hands and arms as this activates the biceps first. Rather, drive your elbows back to initiate the movement, using your hands and arms as ‘hooks’ that connect your elbows to the weight.
TIP! Drive the elbows back past your torso on horizontal pulling exercises, and drive them down toward the ground on vertical pulling movements.
LANDMINE ROW Attach a handle attachment to the bar and load the free end with weights. Step over the barbell and face away from the landmine or anchor point. Squat down slightly and lean forward. Grab the handles in both hands, or hold the barbell below the plate with a staggered grip, and push your butt back. With your arms fully extended below you, maintain a flat back as you row the bar up to your chest. Lower the bar back down to the starting position under control and repeat for the required reps. Do not set the barbell down between reps.
66 MAY - JUNE 2017
THIS EXERCISE TARGETS THE LATS, AS WELL AS THE UPPER AND MIDDLE BACK BY INCORPORATING THE RHOMBOIDS, TERES MAJOR AND MINOR, INFRASPINATUS, AND MIDDLE AND LOWER TRAPEZIUS.
FORM TIP: Drive your elbows back, don’t shrug your shoulders.
FORM TIP: Ensure that your back remains straight and that your head and neck are in a neutral position throughout the entire movement.
FORM TIP: Do not lean back in the chair to complete the movement. Rather reduce the weight you are using and keep proper form. Keep a slight inward curvature of the spine throughout the movement.
REVERSE GRIP LAT PULLDOWN Sit facing the machine and lock your knees securely under the padded supports. Grip the bar with a supinated (underhanded) grip, with your hands position slightly narrower than shoulder-width apart. Exhale and bring the bar down towards your chest. Squeeze the shoulder blades together and hold for a second before returning to the starting position. VARIATION Attach the double-D handle to the pulldown to change your grip.
BENT-OVER REVERSE GRIP DUMBBELL ROWS Hold dumbbells in either hand with an underhanded (palms up) grip. Bend your knees and hinge at the hips to bend over to a 45-degree angle. Extend your arms to allow the dumbbells to hang directly below your chest. From the bent-over position, row the dumbbells up towards your lower rib cage area or belly button. Squeeze the shoulder blades together at the top of the movement and hold for a second, before returning the weights to the starting position. â–
www.fitnesshis.co.za 67
SUPPLEMENTS
■ LATEST PRODUCTS
NEW FLAVOUR FOR COR-PERFORMANCE WHEY
Cellucor recently launched its popular Peanut Butter Marshmellow flavoured whey protein product in SA. Cellucor CORPerformance Whey is an optimal source of protein to maintain lean muscle,
SUPPLEMENTS
TITAN TRUE WHEY Titan’s unique Cold Fold Technology, a dry-blending process that maintains all ingredients at a consistent low temperature, guarantees both purity and potency in nutritive value and taste in its True Whey product. Protein ingredients are normally sensitive to temperature. High temperatures denature proteins and wide fluctuations negatively affect taste, absorption and biological value. Protein bonds are broken down by thermal denaturing and this renders them less efficient and less bio-available. Temperature can also negatively affect flavourings affecting aroma and taste experiences. To avoid this, Titan uses a revolutionary, customised Cold Folder to gently combine ingredients at an ultra-low temperature, allowing discerning supplement consumers to experience whey as it should. Product contains no soy.
THE LATEST PRODUCT RELEASES AND NEWS FROM THE SUPPLEMENT INDUSTRY.
XTREME NUTRITION LAUNCHES IN-HOUSE BRAND
EVOX ALPHA OVERHAUL RECOVER Evox Alpha Overhaul Recover is the ultimate in post-workout technology. This whey protein and enriched Micellar Casein base mimics the most recent post-workout recovery research. However, it has been formulated to include GABA, Tribulus Terrestris, D-Aspartic Acid, ZMA and Creatine to truly peak recovery and exercise adaptation, with no soy protein. Available in a 908g tub (22 servings), in Raspberry-Ripple and Belgian Chocolate.
BIOGEN SUPREME OMEGA 3
Part of Biogen’s Platinum range, Supreme Omega 3 is a high potency essential fatty acid supplement consisting of an 18:12 ratio of EPA and DHA in triglyceride form. These are fatty acids known to support heart, nervous system and eye health.
68 MAY - JUNE 2017
replenish nutrients after a workout, and indulge your sweet tooth guiltfree. Every scoop of COR-Performance Whey is packed with 25g of fastacting whey protein and digestive enzymes.
Popular retailer Xtreme Nutrition has launched a new in-house supplement brand offering a broad range of products. Kieron Phillips, CEO of Xtreme Nutrition, explains that the company always listens to its customers, and that their feedback was instrumental in developing the new range. “Our customers, who have made our business such a success, are the reason we launched our own supplement line, as we aim to ensure their continued satisfaction with the brand.” The new range, which includes Whey, Test, Pump, Pre, HCL, Creatine, and Glutamine, has been developed with effectiveness of utmost importance, says Kieron. “We also understand that cost is pertinent to our customers, which is why we've developed a brand that delivers effective products at economical prices. We feel that we've been able to deliver these attributes in the new range, which will make us a competitive force in the local supplement market.”
To view the range and purchase, visit www. xtremenutrition.co.za, or visit any one of Xtreme Nutrition's 18 stores located in major centres around the country.
WHAT GOES INTO QUALITY SUPPLEMENTS? USN’s QUALITY ASSURANCE PROGRAMME. Manufacturing safe, effective supplements has become a highly-regulated process, with brands now required to meet stringent standards and quality controls. While this ensures that an overall better standard of product reaches store shelves, it’s no assurance that consumers are getting the highest possible quality. Becoming the pre-eminent brand in the supplement market requires more than a simple box-checking approach. "When it comes to delivering the highest quality products on the market, merely meeting the minimum industry standards is not enough.", says Albé Geldenhuys (USN CEO). 01. MARKET LEADER Quality assurance is about holding every product that leaves the manufacturing facility to the highest global standards, with dedicated focus and uncompromising attention to every stage of the process in the ultimate quest to produce the number 1 sports supplement brand. That’s why USN only manufactures in the world’s best facilities, all certified with relevance to the specific products they produce, using only the best ingredients, according to global best practices and standards.
02. INCEPTION The first stage in USN’s quality assurance programme begins in the planning, as well as research and development (R&D) stages, where a panel of global experts that include dieticians, pharmacists, doctors, biochemists and food scientists, use the latest qualitative scientific findings and advancements to develop the best, most innovative formulation for each product across every range in the USN stable. This process is supported by USN’s own in-house scientific testing and R&D, which dissects and analyses other products on the market, and ensures that, through science, the company is able to beat those formulations. In addition, quantitative market research from USN’s business development and marketing teams, track prevailing trends from around the world, drawing insights from USN’s global footprint. A thorough due diligence process is then conducted to analyse these trends, which inform USN’s go-to-market strategy to differentiate the brand from all other key players. Then, guided by the relevant country’s legislation, such as the SA Foodstuffs Regulations and Complementary Medicines Act, which requires that certain supplement formulations are grounded in science with efficacy studies backing the ingredients, and meeting all compliance and regulatory requirements of the Medical Control Council (MCC), the USN technical and R&D teams sign off on a product formulation.
03. THE SUM OF ITS PARTS USN then leverages its global network of reputable specialist suppliers and manufacturers that all adhere to specific certifications, to source the highest quality ingredients for its products. Wherever possible, and especially in cases where
super-formulated products like pre-workouts include potent active compounds, USN aims to secure exclusive agreements with manufacturers of patented, trialled and tested ingredients that have the scientific backing to support their claims of efficacy and are proven to be the best in their category. Due to the size and global prominence of USN, the company has the ability to negotiate exclusivity with the world’s best ingredient suppliers, which adds the guarantees of quality and efficacy to the products within which these ingredients are used.
04. PUTTING IT ALL TOGETHER On arrival at the manufacturing facility, USN independently tests ingredients to ensure they correspond with monograms and are on spec with what was purchased. All the ingredients are then combined in manufacturing facilities that comply with relevant manufacturing certification such as FSSC22000, etc. Every step of the manufacturing process, in every facility, is closely managed and monitored by USN to adhere to Global Manufacturing Process (GMP) guidelines, which ensures that products are consistently produced according to strict quality standards. USN even manages the sourcing and supply of the best-quality containers, with highest standards adhered to with regards to the sealing of products, to instil consumer trust and confidence at the point of purchase.
05. FINAL STAMP OF APPROVAL On leaving the manufacturing facility, USN implements additional quality assurance controls by rigorously testing products through accredited, independent laboratories to ensure the best outcome is consistently achieved. In this regard, USN adheres to a double quality control standard as products are sent to multiple labs for randomised testing. These include NSF, an accredited organisation that independently tests and certifies the safety of USN products, and Mérieux NutriSciences (formerly Swift Silliker (Pty) Ltd), one of the longest established commercial food-testing laboratories of its kind in South Africa, which independently tests relevant USN products to ensure the highest possible quality and compliance against label claims.
06. ADDED PIECE OF MIND As the last step in USN’s comprehensive quality assurance programme, the company voluntarily ascribes to the Informed-Sport certification programme in certain global ingredient and sport supplement manufacturing facilities, and furthermore randomly has sports supplements tested with the LGC in the UK, one of the world’s premier independent drug surveillance laboratories, providing unrivalled and internationally trusted expertise in all aspects of doping control for sports. This assures athletes that products have been regularly tested for substances considered prohibited in sport by the World Anti-Doping Agency (WADA).
07. CONSUMERS HAVE THEIR SAY An additional layer of quality control comes in the form of USN’s recently launched BlueLab™ consumer-based research programme – a first for the local supplement industry – which provides supplement buyers with the opportunity to have a hand in developing products that they would both love and use. Through blind testing conducted on regular supplement buyers, USN’s R&D team pits the brand’s products against previous iterations, as well as competitor offerings. With the aim of finetuning and tweaking its final products, USN seeks to gain insights into sensory factors such as taste, texture, and smell, in addition to user experience with regards to reactions, side effects, as well as convenience and ease of use. In addition, USN also taps into its global network of elite sponsored athletes across multiple sporting codes and disciplines to assist them in formulating the best tasting, most effective products available on supplement shelves around the world.
“When it comes to delivering the highest quality products on the market, merely meeting the minimum industry standards is not enough.” ALBÉ GELDENHUYS - USN CEO
MANUFACTURED IN ACCREDITED FACILITIES, WHERE RELEVANT:
SUPPLEMENTS
■ FEATURE
W
HEY PROTEIN IS, WITHOUT A DOUBT, THE MOST COMPETITIVE PRODUCT CATEGORY IN THE SUPPLEMENT MARKET. THAT MEANS MARGINS ARE TIGHT AS MANUFACTURERS COMPETE ON PRICE, AND ON PROTEIN CONTENT AND QUALITY. Consumers therefore tend to fall into one of two categories – those who are willing to pay a premium for products that offer the best quality whey protein with the highest protein content, and the price-sensitive consumer who is willing to sacrifice a bit in terms of quality to afford this supplement staple. According to Gareth Powell, Technical Manager for Ascendis Sports Nutrition, whey is and always will be a cornerstone in the fitness industry. “It is such a versatile product that practically any consumer can make use of it, irrespective of their goal.”
WHEY FLAVOUR REVOLUTION >> By Pedro van Gaalen
FRONTLINE BATTLEGROUND However, a new frontier in the battle for the hearts and minds (and share of pocket) of supplement consumers has emerged, with manufacturers introducing major innovations in product flavours as a new way to capture market share and gain a market-leading position in what is generally considered the 'gateway' product to all other supplements. “South Africa has caught up to and, in some cases, is now leading the international sports nutrition market, offering a wide range of supplements as an everyday lifestyle alternative,” continues Gareth. “With regard to whey, this is predominantly in the form of new flavour variants, which is creating a dynamic that keeps retailers and consumers interested. This ultimately ensures that brands are spending money on innovation to push the boundaries on product quality and the organoleptic properties of the products they manufacture.” This view is echoed by Matthew
70 MAY - JUNE 2017
“SOUTH AFRICA HAS CAUGHT UP TO AND, IN SOME CASES, IS NOW LEADING THE INTERNATIONAL SPORTS NUTRITION MARKET.”
Flavour options have helped grow the market by creating broader appeal to attract people such as business professionals, housewives, young moms and active retirees.
Haldenby, founder of Titan Nutraceutical Technologies (TNT), which manufacturers the TNT Mercury 100% Prime Whey range, who says the highly competitive local whey market now offers consumer a seemingly infinite variety of flavours. “To maintain our unique position as a brand we reviewed consumer buying trends and identified a pattern in taste preference that reflected a higher purchase frequency directed towards dessert flavours. With this is mind, we opted to not go for the generic options available to us locally, preferring rather to look at the leading international flavouring houses to fuse certain flavours. The end result was three delicious dessert variants sourced from Holland that we are proud to put our name to, in the form of Cream Toffee, Vanilla Caramel and Chocnut Butter whey options,” explains Matthew.
And while it is traditional bodybuilders, and sport, and health and fitness lifestyle consumers that form the core of the supplement industry, Gareth suggests that innovations like these have helped grow the market by creating broader appeal to attract people such as business professionals, housewives, young moms and active retirees. “Take this market shift into account, and add in an easier to reach global supply chain of flavour houses, a better quality of base raw materials, and enhanced technology around the blending process, and supplement brands, irrespective of their size, are now offering a broader range of gourmet, food-identical flavours, which appeals to a broad spectrum of consumers.”
LOCAL INNOVATION A supplement company at the forefront of this whey flavour revolution is undoubtedly Ultimate Sports Nutrition (USN). The company recently introduced a consumer-based research programme under the USN BlueLab™ initiative first used to develop a new pre-workout product. “It has always been USN's strategy to give consumers what they want,” explains Donato Colangelo, Marketing Director at USN. “With this approach, we believe that we can grow the industry and therefore the brand, too.” Having said that, Donato explains that brands often go wrong by assuming they know what consumers want. “It's important to determine if you're really giving your consumers what they want, or if you're forcing them to take what you offer, and that requires clear two-way communication between a brand and their customers.” To open these channels of communication, USN used the BlueLab™ product development platform to engage consumers with a number of new taste and tactile changes the brand was planning to introduce to their whey protein range. This consisted of rigorous consumer taste testing performed in South Africa's leading supplement retailers, which helped USN to develop a range of products that include the premium ingredients sourced from the world's best suppliers, with the added appeal of consumer-influenced flavours. “It's true that it is becoming increasingly difficult to innovate in the supplement market as there have been few breakthrough developments in the sector over the last few years. However, as a market leader, USN always aims to set the trend, which is why we chose to focus on putting a spin on an old category by innovating whey supplements with a major flavour shake up, so to speak” explains Donato. Through the brand's global expansion, USN was able to leverage connections with global ingredient suppliers and manufacturers, and food scientists to come up with a number of flavour innovations to present to the supplement-buying public and really disrupt the market status quo. “For instance, we came across protein crisps made from milk solids, which actually added to the total protein content of the final product, while also giving whey supplements a new spin with the addition of a unique tactile element.
It's an innovation that led to the creation of one of our most popular flavours today, Caramel Popcorn,” continues Donato. The other consumer-driven flavour innovations that emerged from the USN BlueLab™ programme include Chocolate Peanut Butter, Wheytella, and Double Chocolate Rocky Road. “These four unique flavours represent whey products that have been developed by the consumer, for the consumer. And the reception from supplement buyers around the globe has been nothing short of phenomenal,” he states. Other innovations helping to spur on the whey flavour revolution include that of the latest entrant into the local supplement market, 3D Nutrition. The company uses what it calls 3D Taste Technology to create whey flavours through the “careful combination of expertise, experience, science, and innovation.” “It's a scientifically-proven fact that humans can distinctly taste five different flavours with specialised taste receptors in the mouth. By giving careful consideration to these five tastes that occur naturally, known as salt, sweet, sour, bitter, and umami, we've been able to develop and successfully apply our proprietary 3D Taste Technology to all 3D Nutrition protein powders,” explains Dean Fenwick of Chrome Supplements and Accessories, the local manufacturer of the 3D Nutrition range. The range includes Choc Mint, Cookies and Cream, and Cream Soda flavours, in addition to traditional flavours such as Chocolate, Vanilla, and Strawberry.
Cellucor recently launched a new Peanut Butter Marshmallow flavoured whey protein product in South Africa. Read more on page 68.
CATERING TO MARKETS
Caramel Popcorn is one of USN’s most popular flavours and is part of four unique whey flavours that have been developed by the consumer, for the consumer.
Ascendis Sports Nutrition, which manufactures and distributes a range of brands including Evox, SSN, Scitec, Supashape, and Muscle Junkie, also base the mix of flavours within each of the company's ranges on the preferences of consumers. “All our proteins are sourced from major suppliers in Europe and the US, and many of our flavours are from Germany, the UK, the US, Belgium, and from local flavour and aroma houses. Delivering something new is all about asking consumers what they're looking for. Once we have a sound understanding of their needs, we start the process of developing the best flavours, or combination of flavours to meet their expectations. This is not as straight forward as it seems as many flavour houses carry multiple variants of the same flavour. We therefore work with them to ascertain which would be best, or we simply develop a custom flavour profile to suit.”
“IT’S IMPORTANT TO DETERMINE IF YOU’RE REALLY GIVING YOUR CONSUMERS WHAT THEY WANT, OR IF YOU’RE FORCING THEM TO TAKE WHAT YOU OFFER.”
www.fitnesshis.co.za 71
SUPPLEMENTS
■ FEATURE
OPTIMUM NUTRITION WHEY FLAVOURS ONGOING FLAVOURS: ■ Banana ■ Cake Batter ■ Caramel Toffee Fudge ■ Chocolate Malt ■ Chocolate Mint ■ Chocolate Peanut Butter ■ Cookies & Cream ■ Double Rich Chocolate ■ Extreme Chocolate ■ French Vanilla ■ Mocha Cappuccino ■ Rocky Road ■ Strawberry ■ Vanilla Ice Cream
“GLOBAL STANDARDS DICTATE WHAT A PRODUCT NEEDS TO DELIVER IN TERMS OF QUALITY AND VALUE FOR MONEY TO CONSUMERS.” Gareth also suggests that it is foolhardy to develop one range of flavour options with the aim of selling across all global markets without some degree of customisation. “We're very conscious of who our consumer is and the differences in their preferences. As such, during the development of products, various tastetesting panels and sensory services are engaged to critically analyse and gain feedback on the development of the product and to aid in improving the flavour.” To this end, Ascendis operates two local manufacturing facilities that produce products for the South African, African and Middle East markets, two facilities in Australia that cater to the Australian and Asian markets, and a manufacturing facility in Europe that delivers product exclusively to the European and American marketplaces. “This has cost benefits and also allows us to adapt flavour systems to suit each specific market.”
WIDER APPLICATION Through these advances, supplement manufacturers have also been able to innovate with other protein-based supplements. For example, Donato elaborates that product categories such as diet proteins are also getting a flavour-based makeover. “Within USN these innovations include great-tasting low-calorie whey protein options, like our Diet Whey Isolean. It has a low sugar content, which means you wouldn't expect to have flavours such as Wheytella and Pink Jelly Bean. However, our research and development team
72 MAY - JUNE 2017
“At Ascendis we’re very conscious of who our consumer is. During the development of products, various tastetesting panels and sensory services are engaged to critically analyse the development of the product and to aid in improving the flavour.”
has worked hard to deliver a low-calorie source of sweetness by combining natural and artificial sweeteners, without any harmful preservatives, dyes or allergens. This has made these products the preferred indulgent 'treat' for the week among many health- and physiqueconscious individuals.” Gareth elaborates further, explaining that flavouring systems used in whey products are no longer simple powderbased flavour compounds. “Today, we have a selection of powders, aromas, oils and micro-encapsulated flavour systems that offer diversity and uniqueness in their delivery and flavour. Where oils and aromas are spray-dried before use, there needs to be a carrier compound to ensure a universal blend across the full batch. Flavours are highly concentrated, and they make up a very small component of the finished item with, in many cases, the flavouring system comprising just 2% of the total product. This brings little in the way of added calories, which means you end up with a highly ‘purified’ supplement.” In terms of the use of artificial sweeteners, Gareth explains that they are commonly used to give the flavouring system some balance. “Again, these are included in micro-doses. No brand that I can think of in South Africa adds sugar to their whey formulations to achieve a sweetness level, especially since commercially-available, safe sweeteners have between 200 to 600 times the sweetness of table sugar. As a manufacturer, we would use microdoses to achieve a satisfactory taste profile, which means we get to keep calorie levels in check.”
LIMITED EDITION FLAVOURS (American flavours) ■ Birthday Cake ■ Cake Donut ■ Caramel Frappe ■ Chocolate Coconut ■ Cinnamon Graham Cracker ■ Coffee ■ Key Lime Pie ■ Orange ■ Root Beer Float ■ Red Velvet Cake ■ Ginger Bread ■ Strawberry Banana ■ Tropical Punch ■ Salted Caramel ■ White Chocolate ■ Pumpkin Pie ■ Egg Nog *not all flavours available in South Africa
WHAT’S NEXT? With few massive scientific breakthroughs on the horizon for the supplement industry, Donato believes that this is where supplement innovation will continue to happen. “The science is established, and global standards dictate what a product needs to deliver quality and value for money to consumers. Our goal now is to continue innovating by addressing the user experience without compromising on the integrity and quality of our products. In so doing, we aim to remain the market leader, at the forefront of setting the trend in areas such as whey protein flavours,” he concludes. Gareth agrees, stating that innovation in the supplement industry will, for the foreseeable future, hinge on the process of reworking what is already available to offer something new. “This may be a new delivery method, a new flavour, or the inclusion of an ingredient or a new combination that may offer a marginal benefit, but the core of the product remains the same.” However, he adds that there are a few promising advancements on the horizon that could change this view in the future. ■
SUPPLEMENTS
■ RECIPES
PROTEIN POWER UP! CINNAMON PROTEIN ROLLS Cinnamon roll: 4 egg whites ½ cup gluten-free oats, blended fine 2 scoops vanilla protein ½ tsp baking powder 1 tbsp cinnamon Sauce: 1 scoop vanilla whey protein 1½ tbsp cinnamon 12 drops stevia 2 tbsp cashew nut butter
CIN RANKNAMON S HIG ON H SUPE THE LIST LY R F O rich p ODS OF o conte lyphenol an for its nt t than t , which is gioxidant h reate a to orega no. Th f garlic and r is att ribute mak poten es it a t anti-in natural flamm atory
1. Blend all the cinnamon roll ingredients together until smooth. 2. Spread a thin layer on baking paper in a tray and bake for 5 minutes at 180°C. 3. Remove and allow to cool. 4. Blend together ingredients for the sauce. 5. Cut roll into strips (roughly 2 or 3 strips) and spread some of the sauce on the roll. 6. Roll the strips into rolls and dress the remaining sauce over the top. 7. Garnish with some more cinnamon. By Keziah Searle
DID YOU KNOW – Cinnamon is rich in a compound called cinnamaldehyde, which is responsible for most of this spice’s powerful health-promoting effects, which include better blood glucose regulation, improved insulin sensitivity, and lower cholesterol.
www.fitnesshis.co.za 73
FUEL UP
■ NUTRITION NEWS
POWERFUL PREBIOTICS
“LOOKING GOOD AND FEELING GOOD GO HAND IN HAND. IF YOU HAVE A HEALTHY LIFESTYLE, YOUR DIET AND NUTRITION ARE SET, AND YOU’RE WORKING OUT, YOU’RE GOING TO FEEL GOOD.” - JASON STATHAM
CAPE TOWN’S REAL FOOD REVOLUTION A new real food lunch revolution is sweeping Cape Town since Woodstock-based deli FOODwelove created a range of affordable, delicious meals that are balanced, healthy and free from preservatives, artificial additives and refined sugar. All meals are produced fresh daily and only high quality, locallysourced ingredients are used. The menu changes weekly to ensure all palates are catered for, from calorie counters to vegans, with options that range in price from R45 to R69. FOODwelove also offers an office lunch delivery service where local businesses can either pay for lunches in full, subsidise the meals or simply promote the service to their employees.
60%
THE CHANCE OF A “DIET LAPSE” WHEN DINING OUT WITH OTHERS
RESEARCH PRESENTED AT THE 2017 AMERICAN HEART ASSOCIATION MEETING.
74 MAY - JUNE 2017
FUEL UP!
ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING HEALTHY SHOP NINJA BLENDERS NOW IN SA Ninja Blenders, the most popular blenders in the US with marketshare of 32%, are now available locally. Ninja Blenders deliver high-powered blending with Auto IQ™ technology included across the range. THE NUTRI-NINJA® BL682 COMPLETE KITCHEN SYSTEM has been specially designed to meet all your needs in the kitchen. Equipped with a powerful 1500W motor, with three interchangeable blades and four Auto iQ™ settings, it is a high-speed blender, a precision food processor and a nutrient and vitamin extractor all in one. The appliance comes standard with a food processing bowl which has both a chopping blade and a dough blade, a 2.1L blender jug, and three cups (500ml, 650ml, 900ml) with Sip & Seal™ lids. Visit www.ninjablenders.co.za for more info or to purchase.
THE NUTRI-NINJA™ BL480 is a nifty 1000W machine with specially engineered Pro Extractor blades that spin at 21,000 RPM to break down whole fruits, vegetable and ice. It also comes with a 500ml and a 650ml cup, as well as two Sip and Seal™ lids.
HELGA ESTEB / SHUTTERSTOCK.COM
New research out of the University of Colorado at Boulder suggests that when the beneficial gut bacteria that promote digestive health feed on prebiotics – dietary fibre found naturally in foods like chicory, artichokes, raw garlic, leeks and onions – they also have a beneficial impact on general health by releasing metabolic byproducts that seem to improve sleep and buffer the physiological impacts of stress. The findings of the new study were published in the journal Frontiers in Behavioral Neuroscience.
POMEGRANATE Pomegranates contain three types of anti-oxidant polypenols, including tannins, anthocyanins and ellagic acid in significant quantities.
SEASONAL SENSATIONS
Eating fruits and vegetables that are ‘in season’ is generally considered to be the best nutritional advice that we can follow for the benefit of our health. So, as we head into a new season, it’s the perfect opportunity to start experimenting with new recipes or working seasonal fruits and vegetables into old favourites. SEASONAL FOOD IS BETTER BECAUSE: ■ It tastes better as it is naturally ripened. ■ In-season, locally-grown produce is more nutrient dense and therefore healthier for you. ■ These food items will be brighter and more vibrant in colour, making for more appetising meals. ■ Eating foods that are in-season can be cheaper
due to abundant supply and the associated reduction in harvesting and distribution costs. ■ Eating seasonally can reduce the environmental impact of modern farming and food management processes. ■ Eating seasonally ensures you get a broader variety of foods in your diet.
MAKE AUBERGINE & POMEGRANATE GRILL 1 medium aubergine (eggplant) 1 garlic clove, finely chopped 1 cup plain Greek yoghurt Salt and pepper 1 tbsp coriander Walnuts 1 pomegranate Lemon juice
1. Grill the eggplants in the oven or in a grilling pan for 3-4 minutes on each side until the outer skin is slightly charred and grill marks form on top, and the inner flesh is soft. 2. Mix 1 tbsp coriander, lemon juice, garlic, salt and pepper into the yoghurt in a small bowl. 3. Slice the pomegranate in half and hit the back of the fruit with a wooden spoon over a large bowl. Collect and chop the seeds (or simply buy the seeds already separated). To serve, top the grilled eggplant with the yoghurt sauce, fresh coriander, walnuts and pomegranate seeds.
AUBERGINES are packed full of vitamins like B1 and B6 and are a rich source of the minerals copper, magnesium and manganese. They’re also a great provider of dietary fibre.
www.fitnesshis.co.za 75
■ NUTRITION NEWS
SHOP
FUEL UP
HIGH ENERGY SNACK
FIVE BECOMES EIGHT
It seems that the conventional dietary advice of eating “five a day” – five servings of fruits and vegetables – has passed it’s use-by date. The new ‘magic’ number is eight, according to a new comprehensive study published recently in the International Journal of Epidemiology. The study, led by Dagfinn Aune from the Norwegian University of Science and Technology and Imperial College London, shows that 7.8 million deaths worldwide could be prevented each year if people ate more fruits and vegetables. According to Aune, the more you eat, the lower the overall risk of heart disease, stroke, cancer and premature death. The study showed that the risk of dying prematurely from all causes was reduced by almost a third, and the risk of cardiovascular disease by about a quarter in people who ate more fruit and vegetables. From the study, apples and pears, citrus fruit, fruit juice, green leafy vegetables and fruits and vegetables rich in vitamin C were among those linked to a reduced risk of cardiovascular disease and premature death, whereas canned fruits were linked to increased risk of cardiovascular disease and premature death.
800
The amount of fruit and vegetables, expressed in grams, that researchers in the study published in the International Journal of Epidemiology recommend people eat every day. 76 MAY - JUNE 2017
IMMUNE SUPPORT BANTING FRIENDLY
HEART FRIENDLY BRAIN FOOD
MONTAGU WE CARE RANGE Montagu Dried Fruit and Nuts recently launched the ‘we care’ range of blends and mixes, which have been formulated to support busy modern lifestyles. Made with mainly raw products, the ‘we care’ range includes blends and mixes that are tailor-made to meet specific dietary requirements, with the Heart Friendly Mix, Immune Support Mix, High Energy Snack (R199 for 500g), Brain Food Blend, and a Banting Friendly Blend for those following a low-carb, high-fat lifestyle. Visit www.montagudriedfruitnuts.co.za or Facebook, Twitter or Instagram for more details and recipe ideas. All other mixes and blends sell for R149 per 500g.
FUEL UP
■ NUTRITION NEWS
8.8
THE IDEAL PH OF ALKALINE WATER THAT A 2012 LAB STUDY FOUND NEUTRALISED PEPSIN, A STOMACH ENZYME INVOLVED IN BREAKING DOWN FOOD PROTEINS AND PRODUCING STOMACH ACID, WHICH SUGGESTS IT MIGHT HELP SOOTHE ACID REFLUX.
EARLY BIRDS EAT BETTER
CHERRY TOMATOES are a rich source of vitamins C, B1 and B6. They also contain fibre and lycopene, a potent antioxidant that protects against cell damage.
MAKE CAULI COUSCOUS & PRAWNS 1 head of cauliflower, cut into small florets 350g uncooked prawns, peeled and deveined Cherry tomatoes Lemon 2 cups parsley Olive oil
1. Place cauliflower in food processor and pulse until couscous consistency is achieved. 2. Heat 1 tbsp (15ml) olive oil in large non-stick pan over medium-high heat. Cook prawns for about 3 minutes until pink. 3. Add cauli couscous, sliced cherry tomatoes, and another tablespoon of olive oil to same pan with prawns. Bring to a boil over medium-high heat, stirring frequently. Stir in parsley and tomatoes until wilted.
“STUDIES REPEATEDLY SHOW THAT WHAT WE EAT IS HIGHLY INFLUENCED BY WHO WE EAT WITH, SO EATING ALONE WOULD REDUCE CALORIC INTAKE AND IMPROVE DIETS.” US PHYSIOLOGIST AND RESEARCHER JOHN DE CASTRO.
78 MAY - JUNE 2017
The findings of a study recently published in Obesity, the scientific journal of The Obesity Society (TOS), suggests that ‘morning people’ may be healthier than ‘night owls’ as they tend to make better dietary choices. This study, conducted at the National Institute for Health and Welfare at the Department of Public Health Solutions in Helsinki, Finland, is the first of its kind to examine what and when people with different internal time clocks eat, including their macronutrient ratios. While eating earlier in the day has been correlated with weight loss and lowered risks of diabetes and heart disease, according to various other studies, “what this new study shows is that our biological clocks not only affect our metabolism but also what we choose to eat,” commented TOS spokesperson Courtney Peterson, PhD, of the University of Alabama at Birmingham. Additional findings in the research revealed that: ■ Evening types eat less protein overall and eat more sugar in the morning, in the form of sucrose. ■ Evening types eat more sucrose, fat and saturated fatty acids at night. ■ On weekends, evening types have more irregular meal times and twice as many eating occasions. ■ Morning people make healthier food choices throughout the day. ■ Evening people sleep worse and are less physically active overall.
SHOW REPORT
■ COMPETITION ROUND UP
ARNOLD CLASSIC OHIO
PHOTOGRAPHY BY GARY PHILLIPS | WWW.GARYPHILLIPSPHOTOGRAPHY.COM
DATE: 2-5 March 2017 VENUE: Columbus Convention Center, Columbus, Ohio
IFBB MILLENNIUM GOLD PLATE
Men’s Physique 1 Ryan Terry (c) 2 Andre Ferguson (l) 3 Brandon Hendrickson (r)
SHOW COVERAGE
ALL THE LATEST ACTION FROM THE COMPETITIVE PHYSIQUE STAGE
PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA
DATE: 8 April 2017 VENUE: Kempton Park, Gauteng
MEN ATHLETIC PHYSIQUE OVERALL
Men’s Athletic Physique up to 1.78m 1 Collen Kekana 2 Ryno Van Heerden 3 Gerhardt Snyman
Men’s Athletic Physique O/1.78m 1 Jacques Fagan 2 Hendri Stoltz 3 Jason Lopes
Men’s Muscular Athletic Physique 1 Roger De Kramer 2 Andre Pieters 3 Juan Pretorius
IFBB KING SHAKA CLASSIC
PHOTOGRAPHY BY BEN MYBURGH | WWW.BENMYBURGHPHOTOGRAPHY.CO.ZA
DATE: 25 March 2017 VENUE: The Playhouse Theatre, Durban, KwaZulu-Natal
ATHLETIC PHYSIQUE OVERALL Athletic Physique up to 1.74m Athletic Physique up to 1.78m Athletic Physique O/1.78m 1 Sergio van Leeu 1 Zain Bux 1 Martadam Gabier 2 Sinako Msindi 2 Alex Lovett 2 Arthur Bezuidenhout 3 Sithembiso Malevu 3 Melusi Nzimande 3 Antony MdKenzie
Masters Athletic Physique 1 Michael Atkinson 2 Olaf Birkner 3 Harry Nieuwoudt
Muscular Men’s Physique 1 Roger de Kramer 2 Devonshire Pillay 3 Khulekani Sibiya
www.fitnesshis.co.za 79
SHOW REPORT
■ COMPETITION ROUND UP
CONRAD NAGEL XTREME CLASSIC DATE: 25 March 2017 VENUE: Durbanville, Western Cape
NABBA/WFF MUSCLE DYNAMIX CLASSIC
Novice Men’s Beach Model 1 Caro Geldenhuys 2 Raynardt Leng
Novice Men’s Cover Model 1 Waseem Khan 2 Nelian Harmse 3 Jaco Timmerman
Novice Men’s Muscle Model 1 Curtis Roberts 2 Roan Kitshoff 3 Lorona Matee
IMAGES SUPPLIED
DATE: Saturday, 1 April 2017 VENUE: Camps Bay, Cape Town, Western Cape
MALE FITNESS SPORTS MODEL OVERALL Male Fitness Sports Model U/24 1 Stephen Blake 2 Renier Scholtz
Male Fitness Sports Model 1.72m & under 1 Clint Arendse 2 Thobela Sitokwe 3 Xolani Dambise
Male Fitness Sports Model O/1.72m 1 Rowhan Rhode 2 Marlon Michaels 3 Renier Scholtz
ELITE ATHLETE EXTRAVAGANZA
PHOTOGRAPHY BY STEHAN SCHOEMAN
Novice Men’s Muscle Model Plus 1 Reinhardt van Wyk 2 Rajeev Jamani
Shapeshifters – Male 1 Paul Novis
DATE: 18 March 2017 VENUE: Lyric Theatre, Gold Reef City Casino, Gauteng PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA
OVERALL MEN’S BEACH MODEL
Open Men’s Beach Model 1 Janco Loubser 2 Ryan Engelbrecht
Mr. Elite Model Bad Boy Plus 1 Shepherd Mufakise 2 Norman Maphenduka 3 Lucas Mthenjane
OVERALL MEN’S COVER MODEL Open Men’s Cover Model 1 Teasdale Murombo 2 Armand Nel 3 Kyle Pietersen
80 MAY - JUNE 2017
OVERALL MEN’S MUSCLE MODEL Open Men’s Muscle Model 1 Stephen Blake 2 Clint Arendse 3 Rowhan Rhode
OVERALL MEN’S MUSCLE MODEL PLUS Open Live Men’s Muscle Model Plus 1 Ravin Kolbe 2 Marius Loots 3 Francois van den Berg
Mr. Elite Beach Model Board Shorts 1 Dane Renney 2 Jason Lopes 3 Shepherd Mufakise
Mr. Elite Fitness Sports Model Hot Pants 1 Gabriel Mosala 2 Devan Dippenaar 3 Deon Tolken
* All results and spelling as supplied by the event organisers. Fitness His Edition accepts no responsibility for any errors or omissions. ■
UNCOMPROMISING QUALITY DEFINED RESULTS
GOLD STANDARD BCAA TRAIN + SUSTAIN SUPPORTS MUSCLE RECOVERY, ENDURANCE & IMMUNITY
AMINO ENERGY UNIQUE COMBINATION OF AMINOS & CAFFEINE 100 MG OF CAFFEINE FROM GREEN TEA & GREEN COFFEE EXTRACTS 5 GRAMS OF FREE FORM AMINO ACIDS 10 CALORIES PER SERVING SUGAR FREE
Not for Sale to Persons Under the Age of 18