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Advisory Board

SOMETIMES, EVEN WE NEED ADVICE. HERE’S WHO WE ASK.

STRENGTH TRAINING

FOOD

M O T I VAT I O N

CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA

Danny Boome Celebrity chef, currently on Good Food America for Veria Living

Martin E. Ford, Ph.D. Professor of education, George Mason University

Jim Smith, C.P.P.S. Owner, Diesel Strength & Conditioning

Candice Kumai Author, Clean Green Drinks, candicekumai.com

R E L AT I O N S H I P S

Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ

Devin Alexander Celebrity chef; host, PBS’s America’s Chefs on Tour; New York Times best-selling author

WEIGHT LOSS

Bob Harper Fitness expert; trainer, NBC’s The Biggest Loser Chris Powell, C.S.C.S. Trainer; author; transformation specialist, ABC’s Extreme Weight Loss Frank G. Bottone Jr., Ph.D., R.D. Author, The Diet Denominator: Fill Your Tank for Less

SPORTS PERFORMANCE

Jason Ferruggia, Fitness expert; owner, jasonferruggia.com Dan Trink, C.S.C.S. Owner, Trink Fitness Jon Hinds Owner, Monkey Bar Gym, Madison, WI Kevin Lilly Former D1 football player; trainer of actors and athletes

Tammy Nelson, Ph.D. Certified sex therapist, New Haven, CT Michael Aaron, Ph.D. Certified sex therapist and couples counselor, drmichaelaaronnyc.com Moushumi Ghose, M.F.T. Licensed psychotherapist and sex therapist, New York City W I L D E R N E S S S U RV I VA L

Thomas Coyne, E.M.T. President, Survival Training School of California, Tehachapi, CA M A L E H E A LT H

FINANCE

Roy Cohen Career counselor; author, The Wall Street Professional’s Survival Guide; careercoachny.com Chris Bart, Ph.D. Business consultant; author, A Tale of Two Employees D E R M AT O LO GY

ENDURANCE

Pete Jacobs 2012 Ironman world champion, Sydney, Australia

Steven Lamm, M.D., Director, Men’s Health Center, New York University Medical Center FAS H I O N

SPORTS NUTRITION

Shelby Starnes IFBB bodybuilder; owner, shelbystarnes.com

Tina West, M.D. Board-certified dermatologist; founder of the West Institute, westskinlaser.com

Nate Miyaki, C.S.S.N. Author, The Samurai Diet; owner natemiyaki.com

Annet King, Director of global education, the International Dermal Institute and Dermalogica

NUTRITION

PHYSICAL THERAPY

Angela Lemond, R.D.N. Owner, Lemond Nutrition; spokesperson, American Academy of Nutrition and Dietetics

Jay Dicharry, M.P.T., C.S.C.S. Director of biomechanics, Rebound Physical Therapy

Elizabeth M. Ward, M.S., R.D.N. Award-winning writer, nutrition consultant, spokesperson

Jorge Valls Men’s fashion director, Nordstrom Michael Gordon Store director, Tourneau TimeMachine, NYC GROOMING

Anthony Sosnick Founder, Anthony grooming brand Israel Leon Master barber, The Art of Shaving, NYC P SYC H I AT RY

Michael A. Grandner, Ph.D., Instructor, Penn Center for Sleep and Circadian Neurobiology

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Men’s Fitness South Africa is published by DHS Media Group (Pty) Ltd in South Africa for South Africa. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished, posted, broadcast, or transmitted in any way without written consent of DHS Media Group (Pty) Ltd. The views and opinions expressed in Men’s Fitness South Africa by the contributors may not represent the views of the publishers. DHS Media Group (Pty) Ltd as well as its employees accept no responsibility for any loss that may be suffered by any person who relies totally or partially upon any information, description, or pictures contained herein. DHS Media Group (Pty) Ltd is not liable for any mistake, misprint, or typographic errors. All prices shown are in ZAR. Any submissions to Men’s Fitness South Africa become the property of DHS Media Group (Pty) Ltd. © 2017 American Media, Inc. The name “Men’s Fitness” and the Men’s Fitness logo are registered trademarks of American Media, Inc., and used under license by DHS Media Group (Pty) Ltd. All rights reserved. The United States edition of Men’s Fitness is published monthly by American Media Inc.

MANAGING EDITOR Jason Fleetwood - jason@dhsmedia.co.za FOOD EDITOR Izelle Hoffman - izelle@dhsmedia.co.za GROOMING EDITOR Greg Forbes - greg@dhsmedia.co.za GAMING EDITOR Andre Coetzer - andre@dhsmedia.co.za TECH EDITOR Peter Wolff - peter@dhsmedia.co.za ILLUSTRATIONS EDITOR Toon53 Prod. - toon53@dhsmedia.co.za MOTORING EDITOR John Page - john@dhsmedia.co.za SENIOR PHOTOGRAPHER Charlemagne Olivier - charlemagne@dhsmedia.co.za SENIOR PHOTO EDITOR Luba V Nel - luba@dhsmedia.co.za

July/August Breakthroughs 07 Top News Is sushi the secret to healthy living?

08 Health Another excuse to have sex: It helps your prostate. Thanks, prostate!

09 Nutrition Create a filling, bodybuilding “bowl meal,” the best breakfast for weight loss, and a new way to feel the “pulse.”

10 Success Will love put you in the poorhouse?

11 Fitness Box your way to a smaller waist; and the new (nervous-making) science on HIIT.

JUL /AUG 2021

MEN’S FITNESS

Cardio Bring it, bro: Competition gets you to the gym

BEST WORKOUT MOTIVATION: BEATING SOMEONE’S ASS.

Been slacking off instead of hitting the gym and throwing up some iron? Get yourself an enemy to go after. Okay, not an enemy, exactly, but someone who can give you some stiff competition. That’s the very best motivation to work out, according to US University of Pennsylvania researchers who found that, rather than a cheering section, you need to feel a sense of competitiveness to be extremely consistent with your workouts. Their study, an 11-week weightlifting, running, spinning, and yoga program involving 790 students, showed that exercisers who competed for the top spot on leaderboards had 90% higher gym-attendance rates than those in groups in which competition wasn’t emphasised. So, if you’re feeling less than excited about crushing it these days, challenge one — or a whole gang — of your gym buddies to a duel and watch the gains start rolling in.

Ask Men’s Fitness

WORKING OUT MAKES UP FOR BINGE EATING (WELL, A WEEK OF IT) Q The ill effects of a brief eating binge can be offset by exercise, says a small study out of the University

of Michigan, USA. In it, four subjects (hey, we said it was a small study) who ate 30% more calories for a week — but still did 150 minutes of cardio and worked out six days — had none of the insulin resistance/inflammation that pigging out usually causes.

SHOCKING EXERCISE NEWS! Q In November 2016, our US counterparts wrote about transcranial directcurrent stimulation (tDCS), a new brainstimulation treatment that seems

Q Many runners believe that landing on the ball of the foot is better than adjusting to a heel-first gait, assuming that going ballsfirst will cushion the impact better. Not so: A study in the Journal of Sports Sciences discovered that when runners switch up their style, there’s no change in the amount of force from one method to the other — the impact is just redirected through the body. RUN FOR IT (BUT HEELTOE OR TOE-HEEL?)

to boost exercise capacity. (Check it out at mensfitness. com/tdcs.) And, boy, were they ahead of the curve. In a study at the University of Kent in the UK, nine guys in their 20s did leg extensions at about 20% of their max; but when tDCS electrodes jolted their heads with a tiny bit (2 milliamps) of juice, their perceived effort lessened, allowing them to exercise about 15% longer. You can buy a tDCS device at wantitall. co.za but ask your doctor first.

Some studies claim fitness trackers are useless, while others say they’re great for your health. What’s the lowdown? CALEB R, JOHANNESBURG

A fitness tracker can work — if you actually use it.

Like any new tech, trackers have their pros and cons, so nailing down benefits is tricky, says Kelly Evenson, PhD, a professor at the University of North Carolina at Chapel Hill in the US, and the closest thing to a human fitnesstracker “tracker” there is. For example, one recent study she did suggested that trackers don’t improve health; but her newest research shows they can, indeed, lower heart disease risk — but only if used faithfully. For max usefulness, she says, wear it in the same position every day, update software often, and pair it with benefitboosting apps.

Hard-hitting news from the cutting edge of modern research

Edited by Nina Combs

There’s something ﬁshy going on in Japan—and it’s keeping people alive.

Jonathan Kambouris/ Gallery Stock

The sushi secret Japanese people are some of the healthiest on the planet. They have the highest life expectancy for men (76) and women (86), and, at 3%, the lowest obesity rate. (The US sits at a flabby 32%.) They also have the lowest risk of death from all causes, along with reduced odds of dying from cardiovascular disease and stroke. So what the hell are they doing so right? Eating sushi. Or, to be more specific, eating salmon, tuna, cod, mackerel, octopus, eel, a little beef, some chicken, and a whole lot of rice, buckwheat noodles, carrots, cucumbers, mushrooms, pickles — well, basically what you’d see on the menu at your local sushi spot. Yes, according to a new study published in the journal BMJ, it’s the typical Japanese diet — defined by the country’s dietary guidelines as five to seven daily servings of grains, five to six

servings of vegetables, three to five servings of fish and meat, and two servings of dairy and fruits — that’s keeping this country’s citizens so extraordinarily healthy, In addition to eating mostly energy-dense, whole foods in the right proportions, the Japanese also serve smaller portions, so their daily calorie intake is about 25% less than that of Americans — a boon in itself, as studies have shown that even just an 8% reduction in calories could lead to longer life. To implement these guidelines in your own life, up your intake of fish, veggies, and grains; and the next time you hit a sushi joint, skip the overstuffed Americanized rolls and stick to more traditional Japanese fare by choosing sashimi (strips of raw fish), nigiri (raw fish on top of a bit of rice), and temaki (the cone-shaped, seaweedwrapped rolls). Kanpai! — A D A M B I B L E

Health

Breakthroughs

Tough Guys Need Female Docs Q Although men are more likely to go to a male doctor than a female, they’re less likely to be honest with him about symptoms - especially if they feel the need to be a tough guy (read: not show weakness to another man), two new Rutgers University studies have discovered. But with a female doc, they’re more open. (Hey, they’re just chicks — no loss of mojo there, right?) If you hold back with Dr Dude, switch to a female doc. You’ll be more comfortable dropping trou — and defences.

EJACULATING AT LEAST 13 TIMES A MONTH LOWERS YOUR CANCER RISK. READY, SET… GO!

Butt out—fast! To Lose Weight, Wheel Your Way to Work Q Getting and stay-

Ashes to ashes… Quitting smoking in one fell swoop is more successful than trying to do it gradually.

The more often you ejaculate, the lower your risk of prostate T cancer will be, US-based Harvard University is reporting — and it doesn’t matter if you’re making sweet love to your honey bunch, banging a bridesmaid in a cab, or choking the chicken in your mom’s guest bathroom. The recent 10-year follow-up to a 2004 study confirmed that men who ejaculated more than 21 times a month had a 20% lower risk of prostate cancer than those who got off only 4 to 7 times a month. “Even 13 or more ejaculations per month led to significant reductions in prostate cancer risk”, says study head Jennifer Rider, PhD. She and her colleagues speculate that getting rid of all of that baby batter releases a citrate that nourishes sperm and keeps nearby cells healthy, or that regularly flushing out all that mouldy old baby batter purges potentially cancerous cells. And, in related penis news: Two to three cups of coffee (85–170mg caffeine) a day can make you 42% less likely to suffer from erectile dysfunction, according to a University of Texas study. Docs think the caffeine relaxes the arteries and muscles that lead to the penis, allowing for more, and better, chubbies.

F r o m t o p : A r t h u r B e l e b e a u / Tr u n k A r c h i v e ; J o n a t h a n K a n t o r / G e t t y

ing trim could be as easy as making your job commute a little more active. Adults who bicycle to work weigh about five kilograms less than those who drive cars, and have less (heart-damaging) body fat, according to UK researchers who analysed data from a huge observational study of subjects aged 40–69, The Lancet Diabetes & Endocrinology reports. Even if cycling to work isn’t practical for you, keep this principle in mind: Every single thing you can do to get your butt out of the car is a step towards staying slimmer and healthier.

Q Don’t try to stop smoking by tapering off — just pick a date and quit cold turkey. Oxford University researchers split almost 700 subjects into two groups: One who would try to kick the habit gradually, and one who quit all in one shot. Both groups had access to tobacco cessation programmes, including advice, support, and free replacement

therapy like patches and nicotine gum. At the end of six months, 22% of the cold turkeys were still ciggiefree, compared with 15.5% of the gradual quitters. Why? Struggling to cut down gave the gradual group an extra thing to do, which may have put them off quitting altogether, Oxford’s Nicola Lindson-Hawley, PhD, speculates. So, go ahead, just rip off the bandaid — you’ll have clean lungs and something to brag about with all those still-puffing wimps.

Your prostate wants you to have more sex

Nutrition

Breakthroughs

Bowled over

IF YOU WANT MORE HEALTHY VARIETY IN YOUR MEALS, START BOWLING.

Your memory is sweet on maple syrup Q Maple syrup —

Q Hey, it’s not the 90s anymore, so ditch the plain old green tea and switch to matcha, a green tea that’s packed with loads more phytonutrients and even comes with its own traditional Zen Buddhist brewing ceremony (participation optional). Unlike regular green tea, matcha is produced by taking the—well, let’s just say that, between the tea bush and your kitchen, there’s some very picky leaf-picking, airdrying, and stemplucking, which

creates a highquality tea powder that can lower your risk of heart disease and even cancer. To brew matcha, try this quick-anddirty formula: Sift 2 tsp matcha into a bowl. Set a pot of water to boil, but remove it just before it does. Pour 60 millilitres of hot water into the bowl, and whisk till frothy. As for the ageold preparation ritual, it involves kimonos, bells, barefoot bowing, and, at one point, sayeth Wikipedia, a nakadachi a break so the host can “sweep the tea room,

take down the scroll, and replace it with a flower arrangement.” Or, yeah, you could just pick up a cup at Starbucks or have some delivered from Just Matcha (justmatcha.co.za)

Great bowl combos to whip (or order) up: Green with envy. Matcha tea has a lot more cardio-boosting antioxidants than regular green tea.

Pictured: Steak (protein; energy-boosting iron), quinoa, black beans (extra protein; fibre), corn, tomatoes, sweet potatoes, jalapeños (metabolismboosting capsaicin), plantains, coconut-tomato sauce. Lamb (protein), whole-grain couscous (slow-burning carbs), grape tomatoes, romaine, banana peppers, yoghurtbased tzatziki (more protein/probiotics), sriracha.

Salmon (heart-healthy omega-3 fats), brown rice, sweet potatoes (energising grain-free carbs), cucumbers, avocados, soy-wasabi vinaigrette. Chicken (clean, lean protein), lentils (filling fibre), kale, spinach (vitamin K), feta cheese (bone-strengthening calcium), olives, green beans, sliced almonds (cholesterol-fighting monounsaturated fats), honey-tahini vinaigrette.

JUL /AUG 2021

MEN’S FITNESS

F r o m t o p : H a l f B a k e d H a r v e s t ; K h a n h Tr a n g / i S t o c k

the real stuff, not the high-fructose synthetic slop — may play a big part in preventing brain diseases like Alzheimer’s and other dementias, a new U. of Toronto, Canada study shows. Compounds in the syrup can prevent proteins in our neurones from clumping to form dangerous plaque linked to brain disorders, researchers say. The data echo other recent ﬁndings on the subject.

Matcha Beats Green Tea to a Pulp

Instead of eating off a plate (how common!), the I hot new restaurant trend is plopping everything into — wait for it — a bowl. What, not revolutionary enough for you? Well, it’s actually a pretty mind-blowing, fit-body-building idea. No longer are you forced to limit yourself to just an entrée and two sides stuck on a dreary plate, looking like they’re doing time on the same cell block. Now you can pile on just about anything your heart desires — proteins, whole grains, vegetables, sauces — to make up an exciting, balanced meal with layers of complementary tastes. Bowl meals are especially popular at American healthy fast-food joints like Sweetfin Poké, Sweetgreen, and Chopt, which are spreading across the USA. (For other hearty meals they’ve inspired, see “Dude, Where’s My Salad?” on page 70). They let customers choose from the entire menu to fill their bowl — to boost flimsy greens with chunks of lean steak and plantains, for example, or turn a boring “one fish, one veg, one potato” plate into a gratifying hotchpotch of salmon, sweet potatoes, rice, cucumbers, avocado, and a splash of vinaigrette. To make your own bowl, says Rocket Fuel author Matt Kadey, RD, “start with grains or a roasted sweet potato, add slightly smaller amounts of protein and vegetables, and end with some sort of spicy sauce — that’s the key to better-tasting bowl food”.

Success Breakthroughs

HOW MUCH YOU SPEND ON GIFTS DOESN’T EQUAL HOW MUCH YOU CARE.

The wrong (and right) places to open up. Manspreading: Good in a dating selfie, bad on a Gautrain Bus.

Women like it when you go wide Q Manspreading your fellow train passengers out of their seats is downright rude. But manspreading in your Tinder pic? Downright smart. As it turns out, “expansive” postures (legs spread, arms open) are more attractive to the opposite sex — especially women — than “constructive” poses (legs crossed, arms folded) and get more interest on dating sites,

two UC Berkeley experiments have shown. In one, speed daters watched videos of potential matches in various postures and voted yes or no to a meeting. In the other, online daters each posted two profiles, one with a pic of closed posture and one an open pose. In all cases, the open posture won — possibly because it signals openness and dominance, says study co-author Tanya Vacharkulksemsuk.

Can love put you in the poorhouse?

Wha?! Pot worse than booze? No way. Q I dunno, man. I just

But they also say that “regular” weed smokers, the ones who light up four– plus times a week (I’d think more like fourplus times a day, but hey, I’m no scientist. At least, I don’t think I am…), had even worse cash problems and job prospects than alkies. Well, I think it’s all bullshit, man. Because I’ve been sitting here in my underwear in front of my computer all day and all night for 15 years now, stoned to the bejesus, and I swear, it has not affected me at all. —J A M E S R O S E N T H A L

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F r o m l e f t : C o u r t e s y o f M TA ; F e l i c i t y I n g r a m / t h e l i c e n s i n g p r o j e c t . c o m

read on the Internet that weed poses a greater risk to midlife success than alcohol. These scientists, they followed 947 New Zealanders from when they were 0 in 1972–73 till they were 38 and kept track of how much weed they smoked, how much booze they drank, and how messed up their lives were compared to their folks at 38. They found out that pot and booze both cause downward mobility, anti-social behaviour, and relationship disorders.

You may think you’re frugal, but chances are that frugality goes right out the window when you Y shop for someone you love. In a study in Judgment and Decision Making, subjects shopped for one of three items: A wedding ring, a storage container for either a grandfather clock or a cremated grandfather (ha!), or birthday cupcakes for a loved one. Results: When buying for someone they loved, most subjects felt it was inappropriate to question a price, look for a cheaper option, or haggle — even when prices were negotiable. For example, 91% of wedding-ring shoppers chose high-priced rings that weren’t necessarily high quality, and most buyers of crematory containers and b’day sweets said okay to any price quoted. But buyers of the “clock box”, a much less personal item, did look for ways to save money. The study authors call these “sacred” vs “secular” purchases, meaning: No one wants to look like a cheapskate in the eyes of a loved one — or society. But words to the wise: Be discriminating about how many people merit big cash outlays — life’s long; you’ll want to make it to the end with a few bucks still in your pocket. And the highest price isn’t always the best value, so refusing to shop around isn’t respectful, it’s stupid — even Grandpa understood that.

Fitness

Breakthroughs

Knockout belly fat!

BOXING MELTS CENTIMETRES OFF YOUR GUT. IT DOESN’T HURT YOUR STREET CRED, EITHER.

Is High-Intensity Interval Training HIIT-ing the wall? Q To the

consternation of HIIT junkies everywhere, new research has dumped a bucket of cold sweat on this red-hot craze. In a University of British Columbia study, 12 untrained

or moderately active, healthy men in their 20s did HIIT arm/ leg exercises (30 sec intense work, 4 min rest, 4–6 sets) on 7 out of 15 days. Afterwards, muscle tissue showed that oxidative stress caused by HIIT weakened the mitochondria that

power our cells by up to 45% posttraining — and that, researchers say, could invite disease caused by free radicals, like cancer or accelerated ageing. But all’s not lost, HIIT fans: “If you have a solid fitness foundation, you have more enzymes in your muscle

That’s intense: HIIT stresses muscles for better (and for worse?).

Q Hard-training guys can benefit from adding proven supplements like fish oil, whey protein, and extra amino acids to their diets. Creatine is another safe, effective supplement with a whole weight room’s worth of studies behind it showing it can get you to the next level in lean-muscle gains, aid recovery,

and boost your muscle strength. Well, add another study to the pile: As the journal on Nutrients reports, research by scientists in Taiwan found that giving athletes 5g of creatine four times a day for six days produced significant strength gains compared with a placebo group. The creatine

group’s one-rep max on back squats jumped 5 kilograms, while the non-creatine group had no significant gain. The study also tested explosive performance — movements that would come into play during soccer or baseball games — but found the supplement gave the athletes no gains in performance.

F r o m t o p : B e n Wa t t s / Tr u n k A r c h i v e ; J o r g B a d u r a

Creatine maxes strength

to defend against free radicals”, says the study’s Robert Boushel, PhD. “Still, even the well-trained shouldn’t do HIIT more than a few times a week.” And newbies? “Start slow and gradually increase the intensity over several weeks.”

Put your beer boep down for the count by finding your inner P Ali. That’s the word from Down Under, where for 16 weeks researchers at the University of Western Sydney, Australia, put 12 overweight but fairly healthy people into two test groups: One that walked briskly four times a week for 50 minutes per session, and one that hit a heavy bag for the same amount of time, and did five boxing-related interval exercises — heavy bag, focus mitts, circular body bag, footwork drills, and skipping — in 3-minute intervals (2 minutes on, 1 minute rest). Four months later, the boxers had clearly won the bout: Their waist size was down almost seven centimetres, they’d dropped an average of 5 kilograms, and their body fat was 13% lower; even their heart rate and blood pressure were vastly improved. And the walkers? They’d lost just over half a centimetre from their waists, just over 200 grams, and only 5% of their body fat. And though their heart rate was a bit better, their bp was inexplicably worse. Despite the study’s small size, it’s obvious that for getting lean, sleek, and shredded, putting on some gloves and whacking a heavy bag beats the shit out of taking a brisk walk.

Fitness

Breakthroughs

Q America’s MIT and Microsoft teamed up and creIt’s not just ated a whole new a tattoo, it’s type of wearable a tracker tech: A stick-on “tattoo” called DuoSkin, which looks like a metallic design painted on the skin. It can control a music player, display info, and store wireless data. Made of gold leaf and silicone paper, DuoSkin “enables input through capacitive touch sensors, output through thermochromic resistive heating circuits, and wireless communication through NFC chips”, (um, sure). DuoSkin wearables will be cheap to make and can be stuck anywhere on the body. (We’d suggest somewhere you can reach without drawing stares.)

Post-workout Boozing Bums Out Your Muscles Q It’s nice to crack open a cold beer after an intense gym session — but that brew may undo all the hard, musclebuilding work you just did. In a new study in the Journal of Strength and Conditioning Research, 10 male and nine female lifters did

and the rest drank enough vodka diluted with water to equal downing four to eight drinks (depending on weight) in 10 minutes. Muscle biopsies showed that alcohol did interfere with the chemical pathways that stimulate muscle growth and recovery, but — get this — only in the men. Scientists suspect this may have something to do with the testosterone in our bodies, which not only spikes with intense exercise, but also uses the same muscle pathways affected by alcohol. So, cool it with the hooch after the gym, and maximise muscle mass. maximise muscle mass.

THEY SAID 1¼ HOURS A WEEKWAS ENOUGH. THEY WERE WRONG.

Surprise! Script for great health: 5x as much exercise Q

We’ve been told by the scientific medical establishment that, to keep our bodies as healthy and diseasefree as possible, we should do about 1¼ hours of vigorous exercise (like running) or 2½ hours of moderate exercise (like brisk walking) every week. Sound about right? Not on your life — in fact, it’s just been revealed that those numbers may be mind-bogglingly off-base. According to a new analysis of 174 studies done between 1980 and 2016, you actually need to do six to eight hours of vigorous exercise a week

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to reduce your risk of diseases like cancer, diabetes, heart disease, and stroke, the British Medical Journal reports. And if you’re a moderate exerciser, you’ll need to level up to 15 to 20 hours a week — or, at a “brisk walking” pace of 5,6km/h, about 84 to 113 kilometres. Does it sound like too far to go for lifelong health? You could always just find the nearest graveyard and take a few strolls around that.

Gyms Cutting Classes Shorter

Man’s Best Fitness Buddy?

This Will Positively Help Your Workout

Q Can’t fit in an hour-long workout class? Good news: Gyms are trending towards cutting classes from 60 to 30 minutes so fewer members have a reason to dodge the sweat sessions altogether.

Q Dog owners are twice as likely as non-owners to run outdoors weekly, and 53% advise getting a pup to be more active. The study is from pet-food peddler Purina — but still, it’s worth chewing on.

Q Simply having a positive attitude toward exercising will lead to a better mood, less anxiety, and more overall enjoyment when working out, says new research from Germany’s University of Freiburg.

Beer: Claire Benoist

SPEED READS

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Everything you need to make life work for you

EAT THIS NOT THAT

The healthy braai master Take a break from burgers and boeries long enough to master leaner meat and veggies and you’ll discover that every day can be grill day By Shawn Donnelly Photographs by Christopher Testani

Tricks of the trade. Things like cedar planks and skewers take the guesswork out of grilling fish and asparagus.

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MEENN’ ’SS FFI ITTNNEES S A LU/TAU M SS J U UM G N2 022011 9

Having a braai usually involve seeking out H the fattiest, most celebratory cuts of meat we can find, then lathering on sugar-packed sauces and going for broke. But braai days don’t have to be cheat days. “Grilling is actually inherently healthy because you’re taking away the fat and adding flavour with an open flame”, says Project Smoke author Steven Raichlen. We asked Raichlen and Jamie Purviance, author of Weber’s New American Barbecue, to show us the easiest ways to grill what’s good for us.

A juicier chicken breast Q “A chicken breast is so lean it dries out quickly”, explains Jamie Purviance. “And its uneven thickness makes it even harder to cook.” But when done right, it’s far tastier than when baked. His chicken-grilling tips: Buy quality boneless, skinless breasts that come from an organic, free-range chicken. “It makes a huge difference.”

Use medium heat. “Guys often blast chicken with too much heat — this dries the outside and leaves the inside uncooked.” Leave the braai lid down so the heat bounces off the lid and back onto the meat. “It speeds up the overall cooking, which helps maintain moisture and captures the smokiness. Also, the grate will be hotter — that will create more caramelisation, which will add to the taste.” Only turn the chicken breasts once. “A lot of guys tend to fiddle with

Don’t guestimate when it’s done—use a meat thermometer, which should read 74°C. “Cutting into it to check is total amateur hour.” Also: “Make sure it’s opaque in the centre, not pink or fleshy.” And don’t let your mind wander: “There’s a short window of time to take it off.” Always let chicken rest for a few minutes after you take it off the grill. This will relax the meat and make it juicier.

No more dry fillets. Grilling traps moisture and adds smoky flavour.

Lemon Chicken Marinade

Expert’s guide to braai heat

INGREDIENTS

tsp finely grated lemon zest ¼ cup fresh lemon juice 1 tbsp Dijon mustard ½ tsp dried oregano 2 garlic cloves, minced 2 tbsp extra-virgin olive oil 1½ tsp freshly ground black pepper 1 tsp kosher salt DIRECTIONS

Whisk together all ingredients. Place chicken breasts in a large, resealable plastic bag with marinade. Press the air out and seal tightly. Place in a bowl and refrigerate for 1 to 4 hours, turning the bag occasionally.

WHEN DONE RIGHT, GRILLED CHICKEN BREASTS TASTE FAR BETTER THAN BAKED.

Q A simple Mississippi count is the best way to determine the temperature of your fire, says Raichlen. Hold your hand, palm-side down, about 10 centimetres above the grill grate. If you can only hold your hand there for two to three Mississippis before you have to move it away, you’ve reached “high heat” (roughly 260°C). A medium-high fire is four to five Mississippis, and medium heat is six to eight.

Do the hand test to gauge braai temps like the experts.

F o o d s t y l i n g b y S u z a n n e L e n z e r ; P r o p s t y l i n g b y K a i t l y n D u R o s s Wa l k e r / H o n e y A r t i s t s

Add moisture before grilling with a marinade. (See recipe below.) “You solve the dryness problem by starting the process with a bit of extra moisture.” The key to freestyling your own marinade? Mixing a little acid (eg, lemon juice), oil, and your favourite seasonings.

grill meat constantly. That prevents good caramelisation.” Instead, leave it on the grill for about four minutes before flipping it, then grill for an additional four minutes on the other side.

Grilled Corn Corn is low-maintenance, filling but not fattening, and goes with just about any meat you throw on the grill INGREDIENTS

Foolproof fish

Q Fish can be intimidating to master on the grill — its delicacy and tendency to stick to the grate mean a lot can go wrong. But not if you do it cedar-plank style — you never have to turn the fish over, and it gets infused with a nice smoky flavour. Salmon is a good fish to start with to get the hang of it.

2 1

DIRECTIONS

3) Place butter, parsley, and garlic in a mixing bowl and whisk until smooth. Lightly brush on each ear. (Use only salt and pepper for a lighter option.) 4) Position corn on the grill so the husks are away from the fire. Grill until kernels are browned all over, 8—12 minutes. “The grill heat caramelises the natural plant sugars,” notes Raichlen. “So you’ll notice a smoky sweetness. It’s a good, natural, healthy flavour.”

Use an untreated, cooking-specific cedar plank about 30 by 15 centimetres, and soak it in water for an hour before you start grilling.

Brush the salmon with extra-virgin olive oil, and season with salt and black pepper. Place the wet plank over the fire and close the lid. When it begins to smoke, turn it over. Place salmon, skinside down, on the plank, close lid, and leave for 10 to 12 minutes. Once the fillet’s cooked, carefully slide a metal spatula between the skin and flesh. Lift fillet away to plate. “The smoke adds great flavour, so you never really need a rich sauce”, says Purviance.

Buy fresh corn in the husk (in the store, strip back a portion of the husk and look for ears with plump, juicy, fully formed kernels).

2) Preheat the grill to high. Fold husks back, but leave attached at the stem, and tie string around them to form a handle.

Cook only the freshest fish — and with salmon, make sure it’s wild, not farmraised. “It tastes better, the texture is better, and it’s much healthier”, says Purviance. Leave the skin on to retain moisture.

Cook over direct medium heat. “Most people think you should use less heat with fish because it’s delicate”, says Purviance. He suggests medium heat with a plank; and high heat without.

ears sweet corn in their husks tbsp (¾ stick) butter, room temp tbsp minced fresh flat-leaf parsley glove garlic, minced Coarse salt and black pepper

Superfood side dish. Swap chips and salsa for nutrient-packed veggies.

Greens for the grill Q Surprise people by throwing a little colour onto the grill and infusing hearty vegetables with the flavour of fire Sesame-Grilled Asparagus Rafts Few vegetables taste as good grilled as fresh asparagus. But how do you prevent the thin stalks from falling through the grate? Raichlen suggests this trick picked up from Japanese chefs. INGREDIENTS

•

450 grams asparagus

tbsp Asian (dark) sesame oil

tbsp soy sauce

clove garlic, minced Coarse kosher salt and freshly ground black pepper

tbsp sesame seeds

DIRECTIONS

Fill ’em up. Corn is a filling alternative to mayo’d up potato salad.

Preheat grill to high heat. Take several stalks of asparagus, break off the woody part at the base, and discard. Place stalks next to one another, leaving a tiny bit of space between them. (This will allow asparagus to cook on all sides.) Skewer them crosswise at the top and bottom with toothpicks or slender bamboo sticks.

2) For the marinade, combine sesame oil, soy sauce, and garlic and mix. Brush on both sides of the “raft.” Season with a little salt and lots of pepper. 3) Place rafts on the hot grate and grill until nicely browned, 2–4 minutes per side. Sprinkle with sesame seeds as they cook. “It’s a great, healthy side dish,” says Raichlen.

FOR MORE HEALTHY GRILLING TIPS, GO TO MENSFITNESS .CO.ZA

Game Changers

The Hardgainer’s Guide to Muscle

Training

Put away the excuses and start putting on size

It’s the ultimate fallback for any guy who has trouble adding muscle: “I’m a hard gainer! Guys like me just can’t get big and strong — it’s not in our DNA”, they say. And sure, there are certain genetic advantages one person will always have over another — height, being able to touch his tongue to the tip of his nose, etc. But there’s no reason any guy can’t make awesome gains (even you, beanpole). The so-called hard gainer is typically a lanky guy whose long arms and legs make for poor levers to lift with; his muscle fibre composition

and hormones cause gains to come more slowly than a natural athlete’s would. But this isn’t a medically identified condition, and it’s certainly not a sentence to a life of smallness — in fact, it’s often just an excuse, according to Charles Staley, a strength coach with 30 years training experience (targetfocusfitness. com). What’s the solution? Stay the course with the same approach to training that any smart lifter would use, but pay particular attention to the three rules on the following page, which can turn hard gainers into hard bodies once and for all.

By Sean Hyson, CSCS Photographs by James Michelfelder

Freedom of the press. Benching through a full range of motion may not be appropriate for a scrawny guy.

St yling by Christina Simonet ti and Angel Macias; Grooming

b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e

RULE NO. 1

Don’t Think “More Is Better” Q If hard gainers, or anyone urgently seeking muscle gains, make one mistake, it’s thinking more is always better. In 2011, the Journal of Strength and Conditioning Research found that subjects who trained the whole body each session thrice weekly got the same results as those who did an upper-lower split over four training days, with both groups completing the same total sets. So as long as you do the work, it would seem it doesn’t matter how often you go to the gym to do it. Still, Staley recommends sticking with the three-day, full-body model, which forces you to limit the work you do for each muscle group in a single session. This prevents overzealous trainees (including hard gainers) from doing more work than they can handle. Every workout

HARD FACTS

OUR TRAINING DIRECTOR, SEAN HYSON, SOLVES YOUR WORKOUT CONUNDRUMS

should begin with a variation of the squat, bench press, or deadlift, and then follow with dumbbell and machine exercises. For instance, you could start with squats, and then hit a dumbbell bench press and cable row. RULE NO. 2

Alternate High and Low Reps Q Hardgainers believe that conventional training doesn’t work for them, so they love to experiment with advanced methods, like drop sets and forced reps. “I don’t like bringing in the heavy artillery until you’ve already made some good gains”, says Staley. “But novelty alone is a big stimulus for muscle growth.” You can change up your workouts and shock your muscles more simply and safely by switching back and forth between periods of higher-rep training and heavy lifting. “For three to six weeks, train with reps in the

6 to 12 range”, says Staley — that targets pure muscle growth best. Then spend the same amount of time doing sets of three to five reps, which builds strength more optimally. Repeating

“I’m going vegan. Are plant-based protein supplements any good?”

found that young lifters drinking peabased protein shakes made the same gains in biceps thickness and strength as their whey-drinking counterparts. One caveat though: I was vegan for two years, and while I actually got my absolute biggest with that approach (113 kilograms), I also put on a lot of fat. Eating vegan means eating lots of carbs and fats by default, so you may experience unwanted weight gain if you don’t watch your calories. That’s why I stopped.

SAM D., WYCKOFF, NJ

Q Decades of rumours that an allplant diet will shrivel up your muscles and turn you into a sissy, all those who go vegan and lift weights prove otherwise. You can get complete, musclebuilding protein from combinations of foods and seeds like quinoa and hemp. Soy protein, the most popular vegan muscle supplement, has been shown to offer benefits on par with whey, and so has pea protein. In 2015, the Journal of the International Society of Sports Nutrition

. Sean Hyson, CSCS, is the Men’s Fitness training director, 101bestworkouts.com.

Squatter’s rights. Classic barbell lifts like the squat should always kick off your workouts and be followed with dumbbell, machine , and body-weight training for balanced gains.

this contrast provides big gains over time. “Try to increase the weight and sets each workout”, Staley says. So you might start with two sets per lift and increase it to five sets over four weeks. “Pile up the sets until you don’t get sore anymore, then start a new phase with new exercises.” Soreness isn’t the best indicator of progress, but if you’re never sore from a lift, it probably means that your body has gotten too efficient at performing it to spur new growth. RULE NO. 3

Choose the Best Lifts for You

HEAVY AND LIGHT LIFTING DONE IN SEPARATE PHASES KEEP THE MUSCLES GROWING LONG-TERM.

Q “If you can’t grow quads because you have long femurs”, says Staley, “maybe back squats aren’t the best thing for you”. Long-legged lifters often find they have to bend their torsos forward more to

complete the lift, and that can risk injury to the lower back as well as short change the quads stimulus. In this case, Staley recommends including more leg presses and hack squats in your programme to target the thighs more directly. By the same token, if you have long arms, touching the bar to your chest on a bench press isn’t necessary. Instead, says Staley, “do floor presses so the range of motion isn’t so big”, which allows you to use heavier weights more safely. A 2012 study found that lifters who used a partial range gained the same biceps thickness as those who used a full range. Dumbbell and machine pressing, which you can do with a full range, are good options as well to keep your strength balanced.

Game Changers Gear

WITH MESH THAT EXPOSES THE SKY, THE NIGHTWATCH TENT LETS YOU SLEEP UNDER THE STARS.

4 BES T PACK

Osprey Atmos AG 50 Backpack

Q The Atmos is one comfortable carry thanks to Osprey’s torso-hugging AntiGravity suspension. A seamless mesh panel allows airflow but also spreads weight evenly. capeunionmart.co.za

5 BEST TENT

Sierra Designs Nightwatch 2FL Tent

Q With its main body of no-see-um mesh and an easily retractable rain fly, the Nightwatch mimics sleeping under the stars. If the sky opens, it takes only a second (and two clips) to batten down the hatches .

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6 BEST CANTEEN

Camelbak All Clear Bottle

6 7

Forays into the backcountry call for a kit that’s light and fast, whereas car camping is more about fun than function. Whichever you prefer, the gear you bring makes or breaks it. By Peter Koch Photographs by Jonathon Kambouris

Backcountry essentials

capeunionmart.co.za

BEST HEADLAMP

BEST SLEEPING BAG

BEST CUSHION

BEST GRILL

Black Diamond Spot Headlamp

Kammok Thylacine Sleeping Bag

MSR WindBurner Stove System, 1.8L

Q The Spot is one of the best all-around headlamps we’ve ever used. Compact and powerful, it somehow crams 200 lumens, four lighting modes, a dimming feature, and travel-friendly battery lockout into a lightweight, fully waterproof package.

Q Most companies want to sell you different bags for different seasons. Kammok’s 3-in-1 system is a down-filled bag rated to 30° with an optional zip-in liner that keeps you warm down to -9° and another insert that clips in when the mercury bottoms out.

Nemo Tensor Insulated Sleeping Pad 20R between you and the ground, the more comfortably you’ll sleep. The 3-inch-thick Nemo cushion is plush yet packs down to the size of a tallboy. Plus, internal trusses maintain structure and eliminate air mattress wobble.

Q MSR is the industry standard when it comes to backcountry cooking. The compact, all-in-one WindBurner system—insulated pot, bowl, lid, burner, stand, and fuel canister (not included)—lights reliably, nests together, and boils water fast even in a stout wind.

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Q The more space

Prop st yling by Sarah Guido/Halley Resources

Home is where you pitch it

Q As refreshing as that crystal- clear backcountry stream looks, it could be teeming with bacteria or stomachchurning protozoa. This 750ml bottle zaps all the nasties with UV light, making even the most questionable water sources potable in just 60 seconds.

Game Changers

Adventure

Calling all rock jocks “Via ferrata” climbing is the perfect mix of scary and safe. Do something bold (and smart) this summer and book a trip to the vertical world. BY BLANE BACHELOR

During World War I, Italian soldiers created a vast network of cables and ladders, called a ”via ferrata” (also known as “iron path”) high in the Dolomites as a way to outmanoeuvre Austrian troops. Now similar systems of handrails and rungs are being built around the world to create an exciting new way to explore mountain peaks — one that requires no complicated knot tying or advanced rock climbing know-how. (Most routes can be done in sneakers and require minimal equipment.) Here, are some of the most breath-taking via ferrate routes in South Africa and beyond, where even novices can discover the thrill of the climb.

Africanyon Adventures THE CRAGS, WESTERN CAPE

Q The via ferrata climbing route is suitable for both novices and those with more experience: AfriCanyon’s abseil is reached by via ferrata at AfriAbseil, in The Crags between the Tsitsikamma and Plettenberg Bay. At base camp get harnessed up, connected and take the via ferrata route out to the abseil point with your guide; well-known in Europe it makes rock climbing accessiblefor beginners by providing a ladder-like pathway on this super exposed rocky outcrop. It’s more than just a 50-metre cliff abseil. This heart thumping activity is sure to challenge. You will descend to an ancient riverbed. Build confidence and challenge your comfort zone add the views and it all makes for a great outdoor microadventure. africanyon.com

Hardcore hangout. B.C.’s Kicking Horse via ferrata is North America’s most challenging.

Shelter Rock MAGALIESBURG, GAUTENG

Q The via ferrata on Shelter Rock is the only one in Africa. With it’s close close proximity to the city, Shelter Rock provides an easy escape to experience the tranquillity of the ancient Magaliesberg. We are a small owner run establishment and can only accommodate a limited number of guests on a given day. The name Shelter Rock is the name given to a massive boulder which was dislodged from the Magaliesberg cliff face about 10 000 years ago. It can be seen from many kilometres away. Start early and climb the only via ferrata in Africa to the summit of the Magaliesberg where you can enjoy a magnificent 360-degree view before hiking down to Shelter Rock base camp. After completing the via ferrata, you can double the excitement by abseiling down the Magaliesberg cliff face on our 100-metre double pitch abseil. Booking ahead is advised as Shelter Rock only allows a set number of hikers on the trail per day in order to keep the experience uncrowded and idyllic.. shelterrock.co.za

History in the high country. Italy’s Lake Garda region is home to hundreds of World War I–era via ferrata routes.

Canadian cliffhanger

The original iron way

KICKING HORSE MOUNTA I N R E S O R T; B R I T I S H COLUMBIA, CANADA

V I A F E R R ATA FA U S T O S U S AT T I ; L A K E G A R D A , I T A LY

Q With arm-pumping

Q Dozens of original via

overhangs and a 90-metre-high suspension bridge, this may be the toughest via ferrata in North America. After a gondola delivers you to the start, there’s a vertical of more than 300 metres to overcome. First, you ease in with a narrow rock edge, which gives way to that wobbly 90-metre-long, aptly named “Guts Bridge”. If that scares you, you should probably turn around. After Guts Bridge, comes the ascension, which involves a 460-metre vertical grind, with frightening exposure as you teeter along a narrow cable above 270 metres of open air. Once you top out, toast your accomplishment with a frosty Kokanee Lager at the Eagle’s Eye Restaurant, Canada’s highest at 2.3 kilometres.

ferrata routes remain throughout the Dolomite mountain range in the Lake Garda region of northern Italy, most dotted with war-era bunkers, tunnels, and the original iron cables and anchors. One classic choice is the Fausto Susatti route, also known as Cima Capi for the peak it tops out on. It’s an all-day adventure and a fun mixture of via ferrata climbing and steep hiking. The VF climbing isn’t especially technical, but the entire outing is a big physical challenge that includes a 900-metre summit you can brag about later over pizza and cold Moretti. You’ll get views clear across the surrounding Dolomites and aquamarine lake, but it’s the history that leaves a real impression.

kickinghorseresort.com

friendsofarco.it

High, but not so dry. Utah’s purpose-built Waterfall Canyon via ferrata offers a unique view of the cascading 350-foot falls at the heart of the private ranch.

Game Changers

Mix it up

A Moscow tail So, a vodka salesman, a gingerbeer seller, and a copper peddler walk into a bar… And decades later, the Moscow Mule is the hottest drink of summer ’19. BY BRIAN GOOD

Make Some Bucks Q “Any spirit mixed with ginger beer is traditionally known as a buck”, says Robyn Gray. For example:

Q It may seem like Russia’s greatest export (after Maria Sharapova and Anna Kournikova), but the Moscow Mule actually has nothing to do with the former USSR. Instead, it’s a California native, created on LA’s Sunset Boulevard, to be exact — at the famed Cock ’n Bull Saloon. Legend has it that a vodka salesman, a ginger beer producer, and a guy peddling copper mugs were all sitting next to one another at the rail, plotting not a get-rich scheme but a concoction worthy of a bender. And it worked! By combining vodka and ginger beer in a copper cup, they invented a super cocktail that’s become one of the tastiest, most vital drinks of summer.

The name itself is said to be a play on vodka’s origin – Moscow — and ginger beer’s kick (like a mule some say). True or not, there’s no denying the deliciousness of a Moscow Mule — especially on a hot

The Prohibition Moscow Mule

Q “The original recipe calls for 45ml vodka, 90ml ginger beer (like one from Grace Island Sodas), and a squeeze of lime,” says Gray. “Then, to give it our signature taste, we add 15ml lime juice.” To amp up the Caribbean feel, add a splash of simple syrup, a dash of bitters, and a sprig of mint; serve over crushed ice in a copper cup.

day. “A good Moscow Mule is ideally served over crushed ice, making it wonderfully cold and refreshing”, says Robyn Gray, head bartender at Prohibition, the trendy underground cocktail bar at the Rosewood Hotel Georgia in Vancouver, BC, one of the definitive locales on the planet to get your Mule on. The drink itself, Gray says, is deceptively easy to make (see recipe, left). As for the copper mug, why pick it over a regular glass? Easy, he says: It’s all about the condensation that collects on the outside of the cold metal: “It makes the drink even more thirst-quenching.”

Despite its name, ginger beer is non-alcoholic, like root beer.

Combining lime and ginger amps up the spiciness.

1) Swap the vodka in your Mule for gin and you’ve got a GinGin Mule. 2) Switch over to rum and it’s now a Dark and Stormy.

“All the variations are good”, says Gray. “Whatever you choose usually just depends on your mood, or what’s left in the liquor cabinet.”

Prop st yling by Sarah Guido -Laakso/Halley Resources

3) Add tequila and a dash of crème de cassis (made from black currants and famed for its deep red colour) and you’re drinking El Diablo.

Your best life

What winners know

Live smarter, look better, and play harder with tips from Men’s Fitness

C O M F Y B OX E R S !

GO SUGAR-FREE!

USN ALL9™ AMINO Q The ultimate sugar-free stamina, hydration and lean muscle recovery supplement with a 2:1:1 ratio of 5 g naturally fermented BCAAs and additional Essential Amino Acids. All9™ Amino contains Coconut Water Powder and electrolytes for hydration and nerve function as well as Taurine and Beta-Alanine to enhance physical performance. Scientific literature shows that supplementation with L-carnitine on a daily basis increases the blood and muscular concentrations of this amino acid, enhancing fat metabolisation and improving overall performance.

Jockey Single Mock Fly Woven Boxers Q The Jockey® classic Woven boxer is made of knitted cotton and has a specialised soft signature elastic for extra comfort. This indispensable garment has a relaxed fit style, a non-functional button fly and comes in a combination of plains and prints. R 1 1 7, j o c key. c o . z a

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ALL IN ONE!

Solo AllStar Backpack Q A backpack with a modern, clean design that will take you from hangout to workout. It comes in city-cool black and is built for all-day, everyday use. The backpack transforms into a duffel bag with a large capacity. A separate shoe/laundry compartment will keep your gym and office wear separate and an internal organiser section will help you find all your daily needs in a second. The bag includes a removable/adjustable shoulder strap and hideaway padded backpack straps so that you can carry your bag any way you want, no matter where you are. The bag is also ultralightweight and will not weigh you down when you are on the move. R 1 6 9 9, g a m m a t e k . c o . z a

IN STYLE!

FOR THE SOLE

Vans UltraRange Pro 2 Q Vans joins forces with eight-time X-Games medalist and Vans Park Series veteran Tom Schaar to inspire the new UltraRange Pro 2. Presented in Schaar’s endorsed “dress blues” hue, the new UltraRange Pro 2 maintains its functional and progressive design, providing exceptional comfort, lightweight traction, and breathable construction from the ground up. Featuring a unique chassis construction fusing Vans’ UltraCush Lite midsole to the original Vans waffle gum rubber sole, the UltraRange Pro 2 delivers upon improved lightweight cushioning, impact support and durability, combined with Vans Duracap-reinforced uppers to provide the latest performance enhancements for a longer-lasting comfortable skate session. R 1 5 9 9, Va n s s t o c k i s t c o u n t r y w i d e

FALKE Every Day Retro Crew Socks Q These socks are made for purpose with a fine toe seam, full foot cushioning, mesh panels for ventilation, reinforced heel and toe for durability while the arch support prevents socks from sliding - available in various colours. R 8 5, fa l ke . c o . z a

FALKE UltraLight Socks Q Heel and toe cushioning, heel tab prevents slipping, ergonomic left and right fit, mesh panels aids in ventilation, Drynamix moisture management, seamless toe helps prevents blisters, deep heel pocket keeps socks in place. Available in various colours. R 9 0, fa l ke . c o . z a

G R E AT S K I N !

THERAVINE SKIN SCIENCE FOR MEN Day after day, your skin is weakened and the natural skin barrier is disturbed purely through shaving. Regular shaving can irritate the skin causing razor burn and inflammation. While the skin is over-exfoliated, the delicate water-oil barrier which keeps one’s skin healthy and protected can be disrupted. Once disrupted, the skin loses moisture and dehydration, sensitisation and the signs of premature ageing follow.

INTENSIVE HYDRATING DAY CREAM Q A tri-functional foaming gel to gently cleanse the skin. While its freshness will leave the complexion radiant and the skin toned, ridding the skin of excess sebum will leave it visibly revived. This product can also act as both a shaving foam and hair shampoo while remaining mild enough to use twice daily.

ACTIVE DAILY FACE WASH Q A tri-functional foaming gel to gently cleanse the skin. While its freshness will leave the complexion radiant and the skin toned, ridding the skin of excess sebum will leave it visibly revived. This product can also act as both a shaving foam and hair shampoo while remaining mild enough to use twice daily

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SPORT COMFORT!

Adidas NMD_RACER PRIMEKNIT SHOES Q Streamlined and supportive, these 80s-inspired shoes have a soft, breathable Adidas Primeknit upper. They’re detailed with welded 3-stripes and a multicolour outsole. A Boost midsole delivers Adidas’ most responsive cushioning ever. R 2 9 9 9, a d i d a s . c o . z a

BEST READ!

The Subtle Art of not giving a F**K Q Author Mark Manson makes the argument, backed both by academic research and well-timed poop jokes, that improving our lives hinges not on our ability to turn lemons into lemonade, but on learning to stomach lemons better. Human beings are flawed and limited “not everybody can be extraordinary, there are winners and losers in society, and some of it is not fair or your fault.” Manson advises us to get to know our limitations and accept them. Once we embrace our fears, faults, and uncertainties, once we stop running and avoiding and start confronting painful truths, we can begin to find the courage, perseverance, honesty, responsibility, curiosity, and forgiveness we seek”. “There are only so many things we can give a f**k about so we need to figure out which ones really matter”, Manson makes clear. While money is nice, caring about what you do with your life is better, because true wealth is about experience. A much-needed grab-youby-the-shoulders-and-look-you-inthe-eye moment of real-talk, filled with entertaining stories and profane, ruthless humour, The Subtle Art of Not Giving a F**k is a refreshing slap for a generation to help them truly lead contented, grounded lives.

Biogen Pre-Amped Q Biogen Pre-Amped offers a concentrated pre-workout blend for explosive energy before any exercise session. Pre-Amped is also designed to assist with recovery times, and ultimately lean muscle gain. The formula also includes niacin (contributes to the reduction of fatigue), vitamin B6 (necessary for normal protein metabolism) and folate (contributes to normal amino acid synthesis and helps with energy production).

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GET AMPED!

All the latest in tech, gaming and entertainment

Gadgets & Gaming Razer Thresher 7.1 Q The Thresher 7.1 wireless gaming headset is lightweight and extremely comfortable to wear. It’s lined with leatherette and comes with memory foam cushions for optimal noise isolation and sound quality output. The Thresher 7.1 features Dolby technology, a retractable boom mic and built-in volume controls. The wireless dongle offers a lag-free long-distance connection up to 12 metres while each charge can provide up to 16-hours of gameplay. Thanks to its design, aside from a premium audio experience, you also get to look the part of an epic gamer. Compatible with PS4 R 2 7 9 9, I n c r e d i b l e C o n n e c t i o n

Turtle Beach Recon 200 Q Available in black or white the Recon 200 has a sleek carbon design with a reinforced metal frame and memory foam cushions. These headsets are very comfortable, easy to wear, and feature high-quality 40mm speakers with bass boost and amplified audio. Simply recharge the battery-powered onboard system to push out 12-hours of crisp, immersible sound per charge. The Recon 200’s mic can flip-to-mute and features variable mic monitoring which allows you to set the volume of your own voice inside the headset. It’s hard to find this much value for this little money. C o m p a t i b l e w i t h P S , X B OX , P C , N i n t e n d o S w i t c h a n d M o b i l e . R 1 0 9 9, t a ke a l o t . c o m

Trust Celox GXT 165 Q The Celox gaming mouse fits nicely in the palm of your hand and has a highprecision optical sensor (up to 10 000 DPI), 8 programmable buttons and an interesting function that allows you to adjust its weight. Its modern stylish design is slick with its customisable RGB lighting and multiple colour cycles. Quick access keys improve overall in-game reaction time while its rough coatings on the sides ensure overall comfort as well as a solid grip during those heated and extensive gaming sessions. R 5 7 6, ra r u . c o . z a

Razer Portal Smart WiFi Router Q Imagine a router that was faster, well the Portal is. With its dual-band ultra-fast speed and improved signal and reception capabilities it offers a lightning-fast connection even with other devices jamming up the network. Thanks to its patented multi-channel ZeroWait ZWDFS technology, you now get access to FastLanes™ (only on compatible devices) that bypasses airwave congestion. The Portal is perfectly tailor-made for a premium gaming and streaming experience. R 2 5 9 9, t a ke a l o t . c o m

Trust Myra GXT 840 Keyboard Q The Myra is a full-size keyboard optimally designed for easy use and comfort during those long gaming sessions. It comes with functions like 5 programmable macro keys and 12 direct access media keys putting all the control of your media right at your fingertips. Its sporty body is further enhanced with 3-colour LED illumination settings allowing you to set the mood. If you truly want to ‘config your rig’ then the Myra is a tasteful and worthwhile addition. R 6 9 9, I n c r e d i b l e C o n n e c t i o n

METRO EXODUS Metro Exodus is an epic, story-driven first-person shooter from 4A Games that blends deadly combat and stealth with exploration and survival horror. Set in 2036, two decades after nuclear war devastated the earth, a few thousand survivors still cling to existence in the Metro tunnels beneath the ruins of Moscow. They have struggled against the poisoned elements, fought mutated beasts and suffered the flames of civil war. But now, as Artyom, you must flee the Metro and lead a band of Spartan Rangers on an incredible, continentspanning journey across post-apocalyptic Russia in search of a new life in the East. Your choices determine your comrades’ fate - not all your companions will survive the journey. Explore the Russian wilderness and follow a thrilling story-line that spans an entire year through spring, summer and autumn to the depths of nuclear winter in one of the most immersive game worlds ever created. Available on PC, PS4 and Xbox One at btgames.co.za (R915)

DIRT RALLY 2.0 This new release in the Dirt franchise will test your instincts with the most immersive and truly focused off-road experience yet, including a new authentic handling model, tyre choice and surface deformation. Power your rally car through real-life off-road environments in New Zealand, Argentina, Spain, Poland, Australia and the USA, with only your co-driver and instincts to guide you. Race on eight official circuits from the FIA World Rallycross championship, complete with licensed Supercars and support series. Develop your team and cars around race strategies, and

progress through a varied selection of Events and Championships in both a single player Career Campaign and a competitive online environment. Dirt Rally 2.0 features over 50 of the most powerful off-road cars ever built allowing you to tear through environments with an iconic roster of historic and modern-day rally car favourites from VW, Mitsubishi, Citroen and Chevrolet. Create your own team, hire your staff and expand your garage of vehicles while also tuning and upgrading your vehicles to perfection. Available on PC, PS4 and Xbox One at btgames. co.za (R915)

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2 3 19

ALFA’S CAGED ANIMAL

MEN’S FITNESS

JUL /AUG 2021

Italian ﬂair just got a little more focused with the Giulia GTA

JUL /AUG 2021

MEN’S FITNESS

“This obsession with weight saving sets the tone for the interior”

The world of cars always gets up on its tippy-toes every time news of a new Alfa Romeo is fed across our desk, or indeed our garage. Admittedly, the rumors often ﬁzzle out long before any metal is sculpted or when the car does eventually arrive it has usually missed its deadline or doesn’t quite deliver on those artistic renderings. It’s part of the charm, the Alﬁtsi will tell you. Even the last Alfa Giulia QV was a mixed bag; so wonderful at times it would hold you in its heart and sing in your ear but the celebrations were often cut short by technical glitches or some rather low-rent interior materials. Sales around the world were dismal and it is largely down to Alfa’s partnership with Chrysler and Fiat that the brand has survived these modern times. So does a faster, harder version of the Giulia make any sense? Actually yes! Alfa isn’t ready to throw in the towel just because of some crappy seats and a few error messages that plagued its

MEN’S FITNESS

JUL /AUG 2021

understudy - instead, the Italian automaker is playing to its strengths and on their own battleground. The GTA is attempting to retain everything that was good about the Giulia and shove it in an even sharper package – and give us all the sexiest rear wing this side of a mid-90s Toyota Supra. You just know it’s going to be awesome to drive. Giulia GTA (Gran Turismo Alleggerita) or (Grand Tourer Lightened) is Alfa’s answer to BMW’s GTS or Porsche’s GT3 which means things like a roll cage rather than rear seats and some other very serious compromises have been made in the game of going fast. There are also two ﬂavors of GTA; the standard one and then the GTAm, however a lot of the upgrades that we’re about to mention apply to both variants.

Performance One doesn’t often think that a car’s balance comes from its source of power but in the case

of the Giulia, the turbocharged 2.9-liter V6 certainly has a big influence on the way the rest of the chassis flows down a twisty road like syrup over ice cream. There’s undeniable Ferrari DNA in the way the motor cracks against the redline and can be so deceptively fast just by gently flicking up through the gears somewhere in the mid-range. The bump in power, 29hp to be exact, comes from the familiar places including a larger wheel for the turbo’s compressor housing, new oil cooling, stiffer valve assembly – for better performance at high rpm - and even redesigned pistons. It also comes with the Akrapovic exhaust system to make those extra 29hp sounds instead like another angry 200hp under the hood. Engage launch control and Alfa says that the new GTA will do 0-100km/h in 3.6 seconds. We can only hope that some of these upgrades have been done to improve reliability scores which has been a hot topic on the internet ever since its launch.

Style

leads through a meatier diﬀuser made from

Alfa hasn’t forgotten how to style cars, have they? It’s so pure, so perfectly proportioned and unlike over at BMW with the latest M4, it doesn’t feel the need to be controversial or polarizing. And a quick special mention to this new Montreal Colour that you see here; it’s supposed to be in honor of the Alfa Montreal from the 1970s and it’s also become available on the Alfa Stelvio. The car’s stance is just out of this world with

carbon ﬁber. One of the most impressive stats to emerge is that in this highest downforce mode, the GTAm is capable of three times the downforce of a regular Giulia.

Cutting weight Extensive time in the windtunnel, extra power, the looks… Drive any car fast and what you’ll really notice before any of these traits is the

for the interior, although I still think that it struggles to really choose and side and doggedly stick to it. The argument between a track car and a road car can be a little confusing; there’s a half cage with a fire extinguisher wedged in there, but yet it still offers the driver a fully functional touchscreen, sound system, navigation and electric windows. One minute you’re supposed to be putting on your helmet, thanks to helmet hooks fitted to the roll cage, and the next minute finding your way to John’s barbeque? It just

blistered arches pulled down and over Alfa’s

weight and how it is spread around You feel it in the steering, and the way the car ﬂicks through a

center-lock alloys so tautly that you can’t fathom there being any suspension involved here

change of direction. You even feel it in the way it decelerates when hard down on the brakes.

Limited numbers

whatsoever. Front and rear track widths connecting the sticky Michelins are a full 50mm

Compared to the Giulia QV, the GTA is roughly

Four-door super saloons are rarely the sort of

100 kilograms leaner. It’s dropped weight in the

thing that one would consider as a potential

wider on the rear axle than before while the rest of the kit apparently leverages Alfa’s technical

Sabelt seats, by using door pull straps instead of handles, replacing the driveshaft with one baked

increasing asset, but if you feel like backing the underdog, this GTA-spec Giulia, which is limited

partnership with its Formula One Team. You probably won’t have to wait long before there’s a

in carbon ﬁber and using a polycarbonate rear window. Having no rear seats temporarily saved

to just 500 units, might be that Italian unicorn. Of those 500 units, Alfa has split production of

real full-bore launch on a Nurburgring lap record

weight until the half cage went in their place and

GTA and GTAm down the middle and while

which in this sort of category is still held tight by Jaguar’s Project 8.

although the rear doors do open and close, their panels are blank, deleting things like motors for

BMW and Mercedes will inevitably have something similar up their sleeve, it probably

Part of the aero package on the GTAm includes the rear wing which can be adjusted to four positions, meanwhile the front splitter can be extended by 40mm. Smooth underbody ﬂow

the windows and rear speakers.

won’t stir our emotions quite like this GTA does.

Interior

PAWAN DHINGARA

doesn’t make a whole lot of sense.

This obsession with weight-saving sets the tone

JUL /AUG 2021

MEN’S FITNESS

KING OF THE DESERT

Toyota’s new LC300 goes a bit more modern

o more can you accuse us of only focusing on the exotic metal with exhausts that pierce upwards through the bodywork, central driving positions, hybrid powertrains and adjustable aerodynamics matching a plethora of driving modes – ok the last bit does apply here but when last did a car come out with only one driving mode? The Toyota Land Cruiser is a slice of normality, although in actual fact it’s the type of practical, imposing and capable tank of a family vehicle that many supercar owners drive on a regular basis. This new version is signiﬁcantly diﬀerent to its forebear; not just by Toyota’s conservative standards but by anyone’s. For instance, the new version comes on a completely new platform, albeit still with the same ladder frame strength. The new modular platform should result in less noise and vibration than before, and some weight savings which let’s be honest haven’t ever been much of a consideration but will help with things like fuel consumption and handling. But the real juicy announcement is the LC300’s 3.3-liter V6 twin-turbo diesel motor with 227kW and 700Nm. The alternative for the petrol

MEN’S FITNESS

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acolytes is the 3.5-liter V6 twin-turbo with 305kW and 650Nm. Both come with a 10-speed auto. The petrol engine is the more intriguing one because it’s the foundation for Toyota’s motorsport off-road racing division, notably Dakar, and some racing Hluxes are already making the switch. So if you fancy a luxury off-roader with some of the same DNA as a racing bakkie, here’s your chance. With new competitors like the Land Rover Defender raising the bar in terms of design and technology, the new LC300 tries to close the gap in a way that remains faithful and functional. Only one screen (gasp), some analog dials and one-push buttons that feel as sturdy as the car itself. We’ve yet to climb inside one but it’s going to be one of those Aha moments that just nails one’s expectations straight off and with no Generation

X pretenses. That said there are some cool features and assists to keep it relevant and moderately exciting. Autonomous gear includes pre-collision bells and alarms as well as evasive actions, especially for pedestrians and vehicles that abruptly stop ahead. The more intelligent off-road systems will automatically determine the best driving mode based on the terrain – although you can override it – and this comes together very effectively with the Multi-Terrain cameras which will show any blind spots ahead of the vehicle and below it. Some markets will also get a GR Sport variant, which can be identified by some black trimmings and block lettering on the grille. Likely to be a popular option, even if it doesn’t actually turn the LC300 into the race car its engine is derived from… Pawan Dhingara

273MPH.

AND A LONG TAIL Is this the last Chiron? If so, it has ended on a high

t could be the pandemic. It could also be the fact that Bugatti broke the 300mph record in late 2019 and slammed closed a chapter on the top-end hypercar race for supremacy. What else do they have to prove? What else is there to prove? Not that such rationale ever prevents Bugatti from tweaking a few special editions to rake in the profits - but it’s no doubt been a quieter time for the Chiron and its many ancestors. That’s given Bugatti time to reload its Chiron canon and fire off another round into the realm of more powerful, more aerodynamic designs that didn’t seem possible just a few years ago. The Chiron Super Sport, as we have here, probably gets a bit more attention than it actually deserves seeing as it’s not that much different to a regular ‘long tail’ Chiron but on the other hand, this is one of the most significant and monumental cars to ever roam the planet – it’s immortal in our books. Essentially what we have here is a Bugatti Super Sport 300 – the appropriate, very literal title given

after Andy Wallace’s record-breaking run. There are a lot of similarities; the body is the same extended aerofoil, adding 25cm of surface area for the clean air to be assembled into downforce. Helping this important cause are the new exhaust pipes which now help stabilize the air so that the downforce can work more eﬀectively. The wheels are another special design to help you stand out from a crowd of Chirons, and Michelin Sport tires are rated for speeds above 300mph (consistently) which is about as cool as tires get… The bodywork features the same cuts, bullet holes and creases to move pockets of air pressure in and out of the car but it’s still not what we’d describe as sexy. You end up liking the Chiron for its achievements, what it represents, the sheer size and complexity to geek out on… but it’s still too big, and it looks heavy. That said, the extra length deﬁnitely gives it better proportions, just don’t expect any more luggage room! As for the engine, it shares the most powerful iteration of the W16: bigger turbochargers and

revisions to the cylinder head have freed a few more horses, taking the power up to 1578hp – 78hp above what you’ll ﬁnd in a standard Chiron and 370hp up on the erstwhile Bugatti Veyron. The power delivery comes over a wider rpm band and acceleration is, as expected, mighty and relentless. The 0-124mph is calculated in 5.8 seconds and 0-186mph in 12.1 seconds. Interestingly the top speed has been trimmed to 273mph which means you can’t go around saying that your car belongs to the exclusive 300mph club – even though by all meaningful accounts, it actually does. It’s still faster than a Chiron, in case anyone asks, or you feel the involuntary urge to mention it at every opportunity. The Chiron Super Sport will cost around $3.91 million, with customer deliveries beginning in early 2022. Pawan Dhingara

JUL /AUG 2021

MEN’S FITNESS

Learn it

Killer intelligence By Jeff Wilser

and generally lead a well-rounded lifestyle. Good for you. But, if pressed, could you articulate your opinion on the privacy war between Apple and the FBI? What was your reaction to the Panama Papers? Do you think the North American Paciﬁc Northwest needs a better earthquake pre-detection system? If these current-event questions didn’t stump you, I’ve got some great news: Aside from helping you responsibly fulﬁl your most basic civic duties (how can you vote wisely if you’re not up on the issues?), knowing what’s going on in the world can also enrich your life in other crucial ways. Like: Helping you on the job. “Guys who excel at work generally have an excellent grasp of current events”, says Executive Coach Bruce Tulgan, of RainmakerThinking — ie, a smart company will promote an informed, intellectually curious employee over a clueless dullard any day. The principle applies with the ladies too. “If a dude doesn’t know what’s happening in the world, he probably doesn’t have opinions — and not caring is not sexy”, says Kate, 26, who works in TV. Even a guy’s social life gets a bump if he stays au courant — after all, what dinner party doesn’t put a premium on sparkling conversation? So for the best, most efficient ways to gather — and retain — the info you need to keep you in the loop, try these four expert tricks. We guarantee, you’ll never get caught with your news briefs down again.

P r o p s t y l i n g b y M e g u m i E m o t o /A n d e r s o n H o p k i n s

Keeping up with current events doesn’t just make you an ace citizen — it can also help your career, boost your love life, and make you a popular dinner-party companion. Here, four smart, easy ways to stay in the know.

YOU WORK HARD, lift hard, eat healthy,

LESSON 1

Set a news browser as your home page

“The big thing I ﬁnd is that it’s so much easier to stay fairly informed if you’re at least minimally informed on a regular basis”, says Samantha Rollins, News Editor at The Week. “This gives you a pretty good baseline, and from that you can dive deeper on the things that interest you.” Then, of course, if something really catches your attention and prompts you to want a deeper understanding, you can head off for a longer read via an app like Pocket or Instapaper, from which you can save longer articles for later.

LESSON 2

Have “get-informed” time every day (no multitasking!)

Many of us are guilty of trying to do too much at one time. This is particularly true in the mornings, when we’re fresh, caffeinated, upbeat, and hopeful, so we put all that good energy into trying to multitask — and accomplish very little. Because, as it turns out, our brains aren’t wired to manage workﬂow while paying bills and scrolling Twitter. In

fact, multitasking is incredibly inefﬁcient. When you inundate your brain with too much information, it doesn’t know what’s important enough to remember. The same goes for absorbing current events. “We think we can read the news while we’re doing other things, and of course we can — but we won’t be able to retain the information”, says Emma Rodero, PhD, a cognitive psychologist who specialises in media. Instead, dedicate a block of time — even if it’s just ﬁve minutes — to reading only the news.

audio/visual combo — called “dual-coding” — attacks the brain with a one-two punch that can practically turn you into a tenured professor on a subject. “Studies show that the combination of audio plus visual is the best way to learn”, says Rodero. Her advice: Scan a story on News24, for example, then listen to a radio presentation — like a 702 discussion — on the same subject, and you’ll learn more quickly and in a more consolidated way.

LESSON 3

For everyone I interviewed for this article, Twitter is the backbone of the process flow for consuming news. And taking full advantage of the “list” function is crucial. “I rely heavily on lists”, says Daniel Victor, a Writer and Editor at The New York Times. “I have a second monitor dedicated mostly to six columns of TweetDeck. I have a list of just news sources, one of journalists, one of politicians, etc.” Why bother with this? If you’re on Twitter and follow more than, say, 10 people, you quickly find that it’s like trying to drink news from the fire hose. Scanning your entire feed, you will either A) waste time that could be used more productively; or B) miss real, actual news, which is buried in the weeds. So here’s your plan of attack: In one list, put no more than three to five of your most trusted news sources. That will be the feed you can scan in quick, 30-second gulps. Bookmark the list. Check it every day. Then make other lists for your friends, the sports teams you follow, and your less important indulgences, such as The Onion. Bookmark each of these. Install either Tweetdeck or Tweetbot on your phone and on your laptop. Q

Both read and listen to a story to become an instant expert

“Prosody” is deﬁned as the melody of speech. “If I write, ‘Oh, what a great party’, but you don’t actually hear me say it, you have no way of knowing if I’m being sarcastic”, says Daniel Willingham, PhD, a professor of cognitive psychology at the University of Virginia, USA. “The extra audio cues — the prosody — can help your brain.” In other words, listening is a tremendous force for retaining information, which is good news in 2017, when podcasts are all the rage. But it gets even better: If you listen to a story on a subject, then also read about it, that

LESSON 4

Make the most of Twitter “lists”

Earn it

WHAT TO DO ABOUT A

BAD BOSS

You’re working for the bastard child of Idi Amin and Anna Wintour, with a little Michael Scott DNA thrown in. Here’s how to succeed anyway.

by Jack Otter

He then detailed some stomach-turning ﬁndings: That employee engagement in the corporate environment is horrible, and job satisfaction is in the tank with businesses suffering as a result. Companies are loaded with loathsome Lumberghs whose inertia, fear, and refusal to share power are sucking the life out of their workers. It got me thinking: If your company is run by an incompetent corporate cabal, does that mean you have to pay the price? Hardly. So I took Pfeffer’s best management practices and ﬂipped them to write the “best employee commandments”. Use them and you can bypass an awful boss and excel even in a workplace designed to quash success.

N B C /A l a m y

I attended a business conference in Scottsdale, Arizona — the type of corporate gathering any road warrior knows will invariably end with a motivational speech culminating in some over-thetop, life changing conclusion: “Everything you’ve been told is wrong!” “Diet and exercise don’t work!” “Micromanaging is good!” This time, however, the keynote speaker, a deeply respected professor at the Stanford Graduate School of Business named Jeffrey Pfeffer, shocked 800 of America’s top ﬁnancial pros with some news that was as revolutionary as it was (refreshingly) boring: That decades of real-world research had proven that everything they knew about good management practices — that, to get the best out of employees, you need to promote from within, invest in training, reward good performance with bonus pay, and decentralise decision-making — was basically correct. Happy employees, he went on, make for kick-ass companies, which is what bosses everywhere have been told... well, forever. So how come your boss overlooks you for promotions, keeps you toiling in the dark, and reneges on every yearly bonus? The problem, Pfeffer said, is that few managers actually follow these wisdoms, as conventional as they are. NOT LONG AGO

(IGNORED) MANAGEMENT RULE NO. 1

“Don’t select new employees on the basis of skills that can be learned relatively quickly; use qualities that are important and more permanent in your hiring decisions.” B E S T E M P LOY E E TA C T I C

Always Look at the Bigger Picture

The last person I hired was without question the least-qualiﬁed of all the applicants I interviewed. On paper. But what really makes a great employee isn’t the ability to handle the day-to-day rote. I needed someone who could get his head around exactly how we’re different; who could understand the bigger goal, and then learn what was necessary to nail it. And guess what? He does exactly that. Routinely. Yes, you need to complete all the tasks your job requires. But that’s just the beginning. Every day, you have to think about the bigger problems facing your unit, your boss, your company, your industry. And come up with ways to solve those problems. I’m not suggesting you pester your boss’s boss with ideas for changing procedures. No one likes that guy. Instead, when roadblocks get in the way of business, come up with a solution before your boss even knows there’s an issue, and give him that solution when you alert him to the problem. (IGNORED) MANAGEMENT RULE NO. 2

“Decentralise decision-making and assign it to self-managing teams.” B E S T E M P LOY E E TA C T I C

20 th C entur y Fox

Make Every Decision You Can Yourself

This is the classic business practice that everyone with a BBA knows and no one ever follows. The logic is obvious: Small, nimble teams understand their niches better than far-removed managers and can react more quickly to a changing marketplace. Companies often even invest in training programmes to equip their teams to make such calls. But the guys at the top of the corporate pecking order didn’t get there by letting other people make decisions, and they’re sure as hell not going to let go now.

So what can you do about it? First, you have to become the guy who manages that team. Don’t have seniority? Fine, just choose one small project and offer to take it off the bigger dog’s plate. Be aware that when you ace it, he’ll probably take credit. But look on the bright side: By making him look good, you just became a valuable ally. Keep it up and eventually you’ll get the credit you deserve. Meanwhile, keep track of exactly what you do and describe each win for your boss in your next review. When you do get charge of the team, what if it turns out to be not much of a “team” at all? According to my favourite management guru, Tribal Leadership author David Logan, groups are often made up of well-educated, competitive alpha males. Here’s his simple approach for turning these “me first” types into team players. “First, be curious about people’s motivations — ask lots of questions, and really listen”, he says. Once you find shared motivations, let the other team members know what you have in common and use the word “we”. To close the deal, wait for a day when there’s some cheer in the air and call a few members of your team into a conference room. Logan writes the script for you: “If we actually stopped competing with one another and started working together, we could land [this goal] in five minutes. Wouldn’t that be cool? In fact, if we land it for anything, no matter how small, drinks are on me.” Notice what happened there. You just became the leader. Congrats.

Lumbergh nation. Research has shown that corporate America has a serious bad-manager problem.

So even if you hit a dead-end trying to get your managers to share information, you have access to data your boss’s boss probably doesn’t even know is out there. Learn how to use that data to make decisions. It’ll make your boss look smart when he includes your spreadsheet in his next PowerPoint deck and give him a feeling of safety when he executes ideas based on that data. It’ll also shield you if you’re wrong — you’re better off showing that a failure was based on good data than admitting you pulled an idea out of your ass.

(IGNORED) MANAGEMENT RULE NO. 4

“Don’t answer ‘Why?’ with: ‘Because that’s the way it’s always been done.’” B E S T E M P LOY E E TA C T I C

Always Be Ready to Do Things Differently

Take Advantage of Areas Where You’re Smarter Than Your Boss

If you remember only one thing from this article, let it be this: Never, ever, explain anything by saying, “That’s the way we’ve always done it.” On the contrary, be vigilant for stale practices and never pass up the chance to change them. You’ll be amazed at how many colleagues will say they hated the old way but never got around to changing it. Prove that Millennials can improve things rather than just drive their older peers crazy, and the promotions will start flowing. Q

If you’re 30 or under, you’re basically a digital native. There’s a good chance you speak “internet” better than the greybeards running your company.

Jack Otter is the author of Worth It…Not Worth It? Simple & Proﬁtable Answers to Life’s Tough Financial Questions.

(IGNORED) MANAGEMENT RULE NO. 3

“Share information: Engage in open-book management, because employees need data to make decisions.” B E S T E M P LOY E E TA C T I C

let’s eat QUICK, EASY & HEALTHY RECIPES

4420

MEENN’ ’SS FFI ITTNNEES S A LU/TAU M SS J U UM G N2 022011 9

Tamari & Peppadew Mince PREP TIME 5 MIN COOKING TIME 15 MIN SERVINGS 4-5

INGREDIENTS

1tbsp

olive oil

whole spring onion including the leaves cut up into small pieces

700g

extra lean mince

400g

green beans

2 tsp

salt

2 tsp

origanum

2 tbsp

paprika (heaped)

2 tbsp

honey

5 tbsp

tamari sauce

100g

of diced peppadew

INSTRUCTIONS

Make use of a large frying pan over medium heat. Fry the spring onion in the olive oil, add the mince and cook till brown. Add the green beans and the rest of the ingredients. Cook till the beans are soft or as desired. Serve with a side of your choice. Can be stored in an airtight container for the week’s meal-prep.

Serving Suggestion

500g of pumpkin presteamed or pumpkin or butternut tagliatelle, or basmati rice. Garnish with fresh rosemary and origanum.

AU N G2 2001 291 MMEENN’ ’SS FFII TT N S J UT LU/M AU NE ES SS

4431

Mocha Hazelnut Muffins PREP TIME 5 MIN COOKING TIME 15 MIN SERVINGS 4-5

INGREDIENTS

2 cans

chickpeas drained

8 tb

raw honey

100g

almond butter

1 tsp

vanilla essence

2 tsp

caramel essence

1 tsp

bicarb of soda

eggs

50g

almond flour

1 tsp

of salt

1 tbsp

cacao (preferably raw)

1 shot

espresso or a heaped tsp ground coffee or coffee powder

100g

hazelnuts

INSTRUCTIONS

Preheat oven to 180C on thermofan. Place the chickpeas in the bowl of the food processor. Blend till smooth. Add all the other ingredients except the eggs and hazelnuts and process on high for 3-5 minutes, scraping down sides as needed, until mixture is smooth and well blended. If you don’t have a food processor you can pulp the chickpeas with a blender, add the rest of the ingredients and beat with an electric beater for 2 minutes on high speed. Beat the eggs in a separate bowl till light and fluffy. Add to the chickpea mix and beat for another 30 seconds to mix well. Add the hazelnuts and fold into the mixture. Scoop mix evenly into 12 muffin cups. Finish off with 2-3 hazelnuts per muffin, and coffee beans if you would like. Drizzle with honey and sprinkle with almond flour for that freshfrom-the-deli look. Bake for 15-20 minutes. (The edges will be crispy and firm to the touch while the centre will remain moist and soft.)

4442

’ MEENN’ ’SS FFI ITTNNEES S A LU/TAU M SS J U UM G N2 022011 9

Cannellini Bean Salad with a caramel chilli-lime dressing PREP TIME 10 MIN COOKING TIME 15 MIN SERVINGS 4

INGREDIENTS

100g

baby spinach

100g

young asparagus - grilled for 15 min on 200C with olive oil, salt and ground black pepper

red chopped pimento pepper or red pepper diced

red salad onion

50g

almond flakes or sprinkles

1 tsp

fresh garlic (heaped)

2 cans

cannellini beans washed and drained

limes, juiced

1 tsp

caramel essence

1/4 tsp

chilli flakes

1 tsp

dried parsley

1 tsp

salt

1/4 tsp

ground black pepper

3 tbsp

raw honey

3 tbsp

olive oil

15g

freshly chopped chives

INSTRUCTIONS

Preheat oven to 200C. Prepare a baking sheet with non-stick spray. Place asparagus on the sheet, drizzle with olive oil and season with salt and ground black pepper. Place in oven for about 15 min or till cooked to preference. Heat a pan over medium heat. Add a drizzle of olive oil and fry the onion, pimento pepper, almond flakes and garlic till the pepper and onion are cooked and the almonds are toasted. Allow to cool off slightly before adding the beans. Be careful not to stir too much as it will ruin the appearance of the beans. Add the oven-grilled asparagus. Mix all the sauce ingredients together and pour over the bean mix. Refrigerate for at least an hour to allow the beans to cool off properly. Serve with baby spinach as a base and enjoy as a meal or as a side

Roast Sweet potato chocolate smoothie PREP TIME 5 MIN SERVING 1 LARGE SMOOTHIE OR 2 MEDIUM SMOOTHIES

INGREDIENTS

egg whites

150ml

unsweetened almond milk

1 pinch

salt

1 tsp

caramel essence

1 tsp

raw cacao (heaped)

1 tsp

almond butter

100g

frozen roast sweet potato

2 tsp

honey

1 tsp

olive oil

*Cinnamon optional Garnish with almond flakes, cacao and mint or thyme INSTRUCTIONS

Blend till smooth and enjoy.

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MEENN’ ’SS FFI ITTNNEES S A LU/TAU M SS J U UM G N2 022011 9

Why do I sometimes

feel I’m about

to absolutely f*%&ing

snap? Today’s world is one pissed off place. Thankfully, we’ve located the world’s top ragefighting therapist — a 108-kilogram former athlete who specialises in treating American NFL stars and death row inmates — for the ultimate crash course on how to keep your cool. (So put down that voodoo doll of your favourite enemy.) BY JOSH DEAN PHOTOGRAPHS BY MARIUS BUGGE STILL LIFE BY JARREN VINK

A Allow me to confess something horrible. On somewhat regular occasions — way more often than I’d like to admit — I feel the sudden and overwhelming urge to pummel complete strangers. Just a few weeks back, I was waiting in line to board a plane when a guy in a suit — it’s always some entitled prick in a suit — nudged past, certain that because he’s an important businessman, it must be rightfully his turn to board. His blithe disregard for my patiently earned place in line, or anyone else’s, had me debating internally whether I should stick a foot out and trip him there, in full view of everyone, or wait and push him out of the baggage door on the boarding bridge. Then there was the Audi 4x4 driver who appeared in my rearview mirror on the highway, pulling within centimetres of my bumper, and flashing his lights like an ambulance. Forget the fact that we were both already doing 120km/h and I had two kids in the back — hey, Jason Statham here had places to go! For a split second I actually fantasised about running him off the road. Then there’s DStv customer service — well, let’s just stop there for now. But here’s the thing: I’m not an especially angry person. I’ve never actually pummelled a complete stranger — or anyone else, for that matter. I hate fighting and avoid conflict whenever possible. Had I played rugby, I probably would’ve been a wing. Yet even I can’t help it when certain objectively trivial events cause my senses to heighten, my muscles to tense, my vision to tunnel, and my sweat glands to churn. And before I know what’s happening I’ve gone from a mild-mannered father, to a rage monster on the verge of seeing red. And if you believe the media, I’m hardly alone. In 2016 everyone seems overworked, overstressed, and overcharged by an onslaught of bad news that runs the gamut from terrorism and droughts, to incidents of racism and constant rhetoric from politicians who can’t stop yelling. Anger globally is so pervasive that when NBC conducted an American poll on the matter in November 2016, nearly half of all US adults surveyed described themselves as angrier than they were a year ago.

And all this rage isn’t harmless. A recent study by the Australian University of Sydney found that, for as long as two hours after an episode of uncontrolled anger, your risk of a heart attack is nine times higher. So when I heard talk of a supposed “rage specialist” named Mitch Abrams, PsyD, I had to give him a call. Abrams, a 43-year-old psychologist, has made treating anger his life’s work. His primary job is running the psychology programme in five New Jersey prisons, but he’s even better known in psych circles as the guy who teaches elite athletes — both professionals and amateurs — how to harness their most primal feelings. These are men and women (but mostly men) who thrive in a realm where aggression is encouraged. And if this guy can talk to NFL defensive backs (or, God forbid, serial killers) about harnessing their rage, surely he can handle a father of two from Brooklyn who gets riled up at airports. “Mitch really stands out as the person in our field who can talk about anger”, says Alison Rhodius, PhD, chair of the sport psychology program at John F. Kennedy University in San Francisco. “He’s the one person who’s taken this issue and just run with it.” Abrams begins our first conversation by assuring me that anger is normal. It’s a core human emotion and one of the body’s natural physiological responses to danger. Dealing with anger is, simply put, a choice. It’s how you choose to respond to anger — how you hone your ability to recognise and deal with the impulses — that ultimately determines whether you’re a healthy and happy human being. “Think about it this way”, Abrams says, settling into one of his favourite analogies. “You can’t make a good steak without fire, right? If you can control the flame, you can make wonderful things happen. But if you can’t, you’re going to burn the steak. Anger is like that fire. If you learn how to harness it, there are all kinds of things you can do. If you can’t control it, you’re going to burn yourself.”

To Banish Anger, Should You Imagine a Warm Beach or Hammer a Heavy Bag? Whether he’s talking to a regular guy like me or an NBA power forward, Abrams’ ﬁrst lesson is this: You can’t control anything until you acknowledge that there’s a problem in the ﬁrst place. To illustrate, he brings up American football. “Did you watch the Steelers-Bengals game?” Abrams asks one afternoon, taking off his grey pinstripe suit jacket and pulling a rolling chair out from behind his desk at the main branch of his private practice in New Jersey. Abrams is a large man — 1.8-metres, 108kg he says — and he sits in his chair in an athletic posture, his

Know Your Boiling Point

> The key to controlling your anger and preventing destructive behaviour—even violence—is recognising that you’re becoming progressively more agitated until you reach what anger-management guru Mitch Abrams, Psy.D., calls the “explosion threshold.” And believe it or not, it’s rarely a “sudden” occurrence. Below, Abrams, who works with both pro athletes and death row inmates, walks us through a hypothetical escalation. At each point, he recommends visualisation exercises to bring you back down to your “baseline”—the resting emotional state when you’re calm, content, and happy.

BOILING POINT

6 AM

7 AM

8 AM

Illustrations by Oliver Munday

1) You’re unaware you’re irritated

“You wake up with a headache and some flu symptoms,” Abrams says. “You’re in a negative mindset but don’t even notice it.”

9 AM

10 AM

11 AM

12 PM

1 PM

2 PM

3 PM

2) You’re clearly annoyed

3) You’re pretty damn steamed

4) You’re seriously angry

“At breakfast, your wife nags you about a bill you forgot to pay, and you argue, which raises your overall irritation. Now you’re definitely annoyed.”

“As you leave, you spill coffee on your shirt. It’s a small annoyance, but all of a sudden it seems huge. You feel your muscles tighten. Now you’re definitely on edge.”

“Driving to work, a person cuts you off in traffic. Now you’re mad. You scream and swear and consider chasing him. You feel hot, and your heart is racing.”

4 PM

5 PM

5) You completely lose your s#*t

“At the afternoon meeting, your boss criticises a job you did, and instead of apologizing or letting it go, you argue. You yell. Now you’ve crossed the line and hurt yourself.”

6 PM

Prop st yling by Megumi Emoto/ Anderson Hopkins

day, exacerbated by a crowded security checkpoint at the airport, then He’s referring to the AFC Wild Card game, when the Steelers edged compounded even further by a testy e-mail from your boss. “There are the Bengals in one of the ugliest and most violent football games in many things that annoy us, but we don’t consciously process them”, recent memory. By the second half, the game had completely devolved he says. “But our body keeps a tally of them even when our conscious into a battle of dirty plays and cheap shots — the NFL later handed mind doesn’t.” out nearly R2 million in fines to seven players — and no single player There are other factors that can also send you spiralling towards bore more responsibility for the mayhem than the Bengals’ volatile the explosion threshold before you know it — “things that have even linebacker Vontaze Burfict. The 25-year-old committed three nasty bigger meaning and might result in a more hysterical response”, personal fouls, the final of which knocked Steelers All-Pro receiver Abrams explains. Maybe you’ve experienced a recent personal Antonio Brown out of the playoffs with a headshot in overtime. tragedy or you’re very sensitive about a political issue. Drugs and Burfict personally rang up about R950 000 in fines and a suspension alcohol qualify too. “They numb the parts of the brain that might for the first three games of the next season. notice warning signs and say, ‘Hey, maybe it’s a bad idea to call that “I have no doubt in my mind I could help that guy”, says Abrams. police officer prick’”, Abrams The main problem with says. “Alcohol doesn’t make you Burfict, he says, isn’t that he was an asshole — alcohol makes it born angry or is constitutionally impossible to hide the fact that angrier than any of the rest of you are an asshole.” us, but that his environment has Recognising anger cues is nurtured his rage rather than harder for athletes because forced him to manage it. In fact, they’re already in a heightened the linebacker has been known state of arousal and may not for his notorious temper since notice the subtler cues, so he was in college, at Arizona Abrams teaches them to look State. for other warning signs. Treating hot-headed athletes You should never “What I’ll often tell athletes, is challenging at first, Abrams especially NFL players, is to says, because they’re often pay attention to when their forced into therapy against their mindset is shifting — when it’s will when they do something use “striking exercises” moving from executing the call wrong, like hurting someone, to executing someone”, Abrams so they’re resistant to change. says. “That’s when anger’s Abrams’ first order of business, taking over. And when anger then, is to show the player why takes over, it interferes with he wants to be there. He’ll ask, to fight rage. performance.” “Do you want to lose your job, In short, the key to control is your wife, your life? Okay, then awareness: Once you identify — you want to be here”. the changes in your body, you’re “I seduce the humanity out in a position to calm yourself. of them”, he explains, which is And the most common and easier if the patient’s a parent. effective approach to doing “That’s an in: Is this what you that? Visualisation, says want your daughter to know Abrams. He tells patients to get you’re about?” comfortable and conjure an image that makes them feel relaxed. The That’s when Abrams gets to lesson No. 1: When we snap, it’s almost go-to image is a therapy-world cliché: A quiet beach, where waves roll never random and sudden. Reaching that point is a process of in, one after another. escalation in which the body’s mental and physical processes slowly “Whatever problems you have, when you breathe in, exhale those ramp up until we reach what Abrams calls the “explosion threshold” problems into the ocean”, he says, choosing nature as the context — the point at which our anger boils over and we lose control. because whatever tiny thing has set you off is easily put in its place Abrams opens a book and shows me a graph illustrating the process. by the enormity of the natural world. “Recognise that, in the grand (See “Know Your Boiling Point”, page 79.) scheme of things, your problems are small.” As we become agitated, we experience a series of subtle physiological There are other ways to reel yourself in, including muscle relaxation changes from what Abrams calls the “baseline” — our calm and techniques, in which you tense and release certain muscle groups, content state. Breathing and pulse begin to increase. The hairs on our meditation, and music. “Music can be very powerful to amp you up or arms stand up. We start to feel physically hot. We begin to think angry calm you down”, Abrams says. thoughts. The more stress we’re under, the further up that line we go, One thing he discourages at all costs: Yelling. “I hear people say, ‘If usually without even realising it. you’re angry, yell into a pillow’. No — then you’re reinforcing yelling. “We experience a lot of stressors subliminally”, Abrams says. A And in an argument, once you start yelling, people stop listening.” stubbed toe in the morning may set in motion a particularly angry

Exercise is another very effective way to burn up your anger, but the type matters. A particularly bad outlet: Punching a bag to “work it out”. In fact, Abrams actively discourages patients from using “striking exercises” to fight rage. “Let’s say that whenever I’m angry, I go hit the heavy bag”, he says. “I’m going to feel better, sure. But if that’s the go-to when I’m angry, what’s happens the next time, when I have not my punching bag but my wife in front of me? Bam!” Even Nuns Lose It at the DMV AAbrams grew up in Brooklyn, in Starrett City, a small, workingclass neighbourhood in the borough’s south-east corner. He claims his life’s calling was revealed to him at 15 during a frightening tantrum in his bedroom. There was music blaring — “because no good temper tantrum exists without background music” — and in the midst of his outburst he took his rage out on a folding metal chair. “I ripped it in half like it was paper”, he recalls. He was so amped that he hadn’t noticed his mom was in the room. “It was the first and only time I ever saw her afraid”, he says. “She looked at me and said very clearly, ‘You need to get a hold of that because if you don’t, you’re going to ruin your life and you’re never going to get to where you want to go’. That was the first time I became cognisant of anger as a real emotion in real-time that, if it was left untethered, could take me to all kinds of bad places. That’s when it all started for me.” Abrams’ first job in the field was as the Senior Psychologist at Coney Island Hospital; he also began doing sports consulting on the side. It was just after he’d finished a talk on the subject of athletes and anger — based on his PhD dissertation — at a psychological conference in 2000 that a man approached and asked him if he’d consider bringing his work to a New Jersey prison. He said yes. Today Abrams oversees the psychology programme in five prisons in the state, with 100 people reporting to him. And despite the fact that his private practice is booming — it’s now a second full-time job — he’s still staring down murderers. And for the record: Criminals really aren’t angrier than the rest of us, Abrams says. As with out-of-control NFL players, their behaviour is rooted in their environments and other psychological conditions for which anger is merely a symptom.

It’s not just athletes and cons who rely on Abrams for help. In recent years, he’s become popular with yet another group — one that often struggles not to cross the line between having just enough anger and having too much: Corporate executives. “The truth is, you can’t be successful in life by being passive”, Abrams says. Though there’s always risk of “spillage” — crossing the explosion threshold — the right amount of anger can make you stronger. It’s the same in football, he says. When you consider what they’re asked to do on the field, “football players on the whole have really good anger management skills.” In fact, players often worry that seeing Abrams is going to make them “too soft”. Not a chance, he says. “I want them to be tenacious, hungry, focused. I want them to be aggressive. But I don’t want them to be so consumed by emotion that they lose their focus.” Guys like Burfict, he says — or even ex-Ravens running back Ray Rice and former Cowboy Greg Hardy, who both abused their significant others in fits of rage — are the exception, not the rule, because they haven’t learned to harness their anger. The more I talked to Abrams, the more I realised that most of us — the raging masses — are looking at anger in a fundamentally wrong way. As Pixar’s Inside Out made adorably clear, anger isn’t a condition but a natural emotion universally shared, no different from sadness or joy. Abrams once used the word “fix” to describe the process of treatment, but that’s not really what he’s doing; the truth is, a man’s anger will never go away. When I tell Abrams about my own irrational episodes, he assures me that it’s all perfectly normal. “It may seem unimportant being cut-off in line, but it’s an ego and a pride thing. That’s rooted in insecurity.” Most angry feelings, he says, can be traced back to feelings of insecurity — physical, financial, or otherwise. For this reason, old-fashioned psychotherapy is, without a doubt, your best tool for defeating them. Abrams himself gets pissed when someone cuts him off in traffic — he’s just trained himself to deal with it: “I may mutter ‘asshole’, but I also think, ‘Yep, you’re gonna die — probably soon. You can beat me there’. It’s just better to let most things go.” Most people who know how to deal with anger have found the right amount of heat without burning the steak. They employ men

S e nd yo u r qu e st io n s t o ask@mensfitness.co.za

Wi se u p

Ask Men’s Fitness “Some buddies and I are going on a canoeing trip on a river they say has some pretty cool rapids. But another pal of ours called canoeing “wimpy” because “you just sit all day and only use your arms”. Is that true, or is it really a good workout?” AL J,

It’s definitely not wimpy: “On full-paddle days, you could burn 4000 to 6000 calories a day!” says Courtenay Schurman, CSCS, co-author of The Outdoor Athlete. For comparison, Schurman says, if you’re an 80-kilogram guy and you jog 9km/h for an hour, you’ll burn roughly 612 calories; but if you canoe 6km/h for an hour, you’ll burn 728 calories — even more if there’s a headwind, “Canoeing taxes the body like interval training”, Schurman says. And that’s not counting the time you’ll spend humping a five-metre canoe and all your gear over land (aka “portaging”). To make sure you’re physically in shape for several days of paddling, Schurman advises working on 1) upper-body strength (shoulders, lats, arms, and forearms); 2) a strong core (abs, obliques, and lower back); and 3) leg endurance (calves, quads, hamstrings, and hips), for portaging. Finally, if the river has rapids, be sure you’re a strong swimmer, Schurman says, and that someone with you is a skilled boat handler. But all in all, it’s an experience you won’t forget. “The adrenaline rush of going through rough water is a thrill in itself.”

R i c h a r d P h i b b s / Tr u n k A r c h i v e

NO WORKOUT FOR WIMPS, CANOEING CAN BURN UP TO 6,000 CALORIES A DAY.

Ask Men’s Fitness SKIN CREAMS CONTAINING RETINOL, WHICH STIMULATES COLLAGEN AND EXFOLIATES SKIN.

SHORTY THE BARBER

ENLIGHTENED ADVICE FROM GROOMING EXPERT SHORTY MANIACE

The straight razor’s becoming trendy— does it give a better shave? And will I kill myself using it? R YA N S , J O H A N N E S B U R G

I spent 10 years as a lifeguard, and it really weathered my skin, Keep a straight face. Shaving with a straight razor won’t kill you (but the Jack Daniels might).

so now I have frown lines like an old man. What can I do? MACK R, CAPE TOWN

FOR MORE ON ANTI-WRINKLE SKINCARE PRODUCTS, GO TO MENSFITNESS .CO.ZA/FACETIME.

Q “Chronic exposure to the sun’s UV rays takes a toll on the skin”, thinning it faster by robbing it of elasticity and collagen, says Karen H Kim, MD, of SkinCare Physicians in Chestnut Hill, MA. And that causes — you guessed it — wrinkles like those between the eyes, called frown lines. There are several non-medical ways

to minimise wrinkles, Kim says, like using skin creams containing retinol, which stimulates collagen and exfoliates skin; scrubbing with cleansing grains to spur skin regeneration; and using home peels (just don’t combine them with retinol). But if you need the big guns, the best way to soften frown lines is with injections of a botulinum toxin like Xeomin, which immobilises muscles for up to several months, relaxing the lines so they’re not as visible. Now, stay the hell out of the sun!

F r o m t o p : P r e s t o n M a c k / G e t t y ; j v p h o t o /A l a m y

Q Straight razors are great. The shave’s not necessarily closer, but it’s smoother and lasts longer. Don’t do it more than every two days, though, and never in a rush. You want to take some time — pour yourself a whiskey, put on some cool jazz, and pamper yourself. Get a good razor — anything less than R1 300, you may as well scrub your face off with steel wool. Shave at the sink, not in the shower, and keep a hot towel ready. Start with a preshave oil or cream,

and apply it with a badger hair brush to pull the hair away from the face. Next, brush on the shaving cream — I like the tube kind — and start on the cheeks, going with the grain. If your skin’s tough, make a second pass with or against the grain; I go against, but see what works for you. When that’s done, put the piping-hot towel on your face, splash on aftershave, then spin the towel to get it cold and slap it on your face. Apply moisturiser afterwards. And don’t be a scaredy-cat, have fun with it. You may cut yourself up a bit, but you won’t kill yourself — well, unless you’re an asshole, get drunk on the whisky, and fillet your neck.

Is it really that big a deal to send a thankyou note after a job interview? And can I e-mail it, or do I really have to handwrite the damn thing? SAMUEL M, JOHANNESBURG

Q Want the job? Then yes, yes — and yes. “What you do after the interview is as important as what you do before it”, says Manners That Sell author Lydia Ramsey, so send an e-mail thank-you immediately, then a handwritten one the same day. “A handwritten note makes the best impression”, says Ramsey. “Few people send one, so you’ll stand out.” Adds etiquette

expert Diane Gottsman: “A handwritten note conveys a sincerity e-mail can’t.” (One MF editor even messengers a handwritten note the same day. And, well, we hired him, didn’t we?) Some expert tips: Before the interview, buy some quality, neutralhued note cards and a book of valid postage stamps. You can also invest in a pricey pen, though we’d get an erasable Pilot FriXion Clicker gel pen, our new obsession: It’s permanent but erases cleanly if you botch the job. Before the big day, stamp and address the envelope. “That way, when it’s over

I let some veggies rot in my refrigerator, and now there’s a really foul smell. How do I get rid of it? MIKE S, CAPE TOWN

Write your own ticket. Sending a handwritten note after an interview will really set you apart from the crowd.

you can send it right away”, says Ramsey. For the note: “It doesn’t matter if you print or use cursive”, says Gottsman, “so do what’s most legible”. Be brief — five or six lines — and include

CHALKING YOUR HANDS LETS YOU FEEL THE WEIGHTS BETTER (AND LOOKS BADASS, TOO).

your excitement about the job and why you’d be great at it. Also, try to mention something you learned that day or look forward to doing if you’re hired. Finally, proofread the shit out of that muther. The last thing you want is a would-be boss’s final memory of you to be: “Thank you again for meating with me today…”

FOR FIVE WAYS TO GET A GREAT JOB, GO TO MENSFITNESS .CO.ZA/JOB.

Which is better—wearing lifting gloves or chalking your hands? BRAD D, PRETORIA

C l o c k w i s e f r o m t o p : J a r r e n V i n k ; P r o p s t y l i n g b y M e g u m i E m o t o /A n d e r s o n Hopkins; Creative Crop/Get t y Images; Andrew Cutraro

The main reason to chalk your hands or wear gloves is to prevent sweat from screwing up your grip, so chalk and gloves both work — but chalk is tough to top, says Nick Tumminello, owner of Fort Lauderdale’s Performance University. Chalk helps absorb sweat and lessens the chances you’ll get blisters, he explains. “Gloves are less messy, but they don’t stop sweat from getting on your fingers”, which could make you lose your grip. Also, not having direct contact with the bar may give you less sensory awareness of what you’re doing. In other words, “It’s just not the same feeling”. Not to mention chalk looks badass, this can earn you your man-card in the eyes of some lifters. So it’s up to you as to what’s most important, he says. “But lifting hard and heavy is lifting hard and heavy, regardless of what you do with your hands.”

Q Funny you should ask: A neighbour once gave us a fridge she’d left unplugged with rotting meat inside — so we know whereof we speak. First: You’ve tossed the veg cadavers and used a spray cleaner, right? If not, for God’s sake, man, go do it now. If the stench stays, “use a baking soda/water paste to scrub the plastic parts”, says cleanmyspace.com’s Melissa Maker. Still no good? Wipe shelves with lemon juice, Mayer says, then put a bowl of one of these odourkillers (listed weakest to strongest) on a shelf: vanilla extract; white vinegar; coffee grounds (what flight attendants use to destink vomit); baking soda; or activated charcoal from a pet store or aquarium. If all else fails, you could fill the whole thing with balledup newspapers, but really, it’d be easier to just buy a whole new fridge. (Trust us on this one.) Then get a BerryBreeze (berrybreeze. com), an ionic air filter that eats fridge odours and keeps produce fresh for weeks — a boon for both nose and wallet.

Just add lemon . Wiping a refrigerator down with lemon kills bad odours.

MEN’S FITNESS

JUL /AUG 2021

@tim_taylor__ Photographer | @jasonellisphoto

tim taylor JUL /AUG 2021

MEN’S FITNESS

Tim was raised in Northeast Ohio. After college he helped oversee a small manufacturing firm as a Controller. During his last three years of full-time employment, Tim also worked evenings and weekends in real estate investing. In 1998, at the age of 33, he resigned from his job and made real estate investing his full-time career. By 2003, Tim personally owned more than 100 singlefamily rental properties and numerous multi-unit apartment complexes. During the previous five years, he had also bought, re-habbed and sold more than 200 homes. In 2004, at the age of 39, he sold all of his properties and headed down to Florida to

enjoy the “easy life” that he had worked so hard to earn. Tim found an ideal home on a sandy white beach; the exact place he had always envisioned that would lead to happiness. He was wrong. Within 3 months, he was bored, feeling completely unfulfilled and was wondering what to do with the rest of his life. However, one habit – personal development – came to his rescue. Tim is the consummate learner. He has been mentored by real estate legends Robert Kiyosaki, Robert Allen, and Ron Legrand. From 20072017, Tim then built a success coaching business where he personally mentored 100’s of inspiring real estate investors

im, absolutely honoured to have you on the cover this month! Everyone has their own special story about how they got involved in health and fitness, could you tell us a little bit about your journey to where you are today? My journey started in 2004 when I moved from Ohio to Florida. I was 39 years old, 5’7” and weighed 183 lbs (28% bodyfat) and the first time I went to the beach I was embarrassed to take off my shirt. I knew then I needed to start working out and to change my diet. I immediately got a gym membership and started working out. I’ve had a couple great trainers along the way who taught me so much about training and nutrition and I made substantial changes in my physique. But my nutrition was like a yo-yo. One month great, the next 11 months were average at best. So I never maintained a peak physique year-round. Until now, in 2020, (at 55 years old) I met and trained with bodybuilding legend Robby Robinson. This was a game changer. Robby taught me how to train properly using correct body positions during my exercises and completely changed my nutritional plan and the timing of my water intake. Now, my training and nutri-

MEN’S FITNESS

JUL /AUG 2021

around the country. In 2017 at the age of 52, Tim decided to retire “again.” However, at this point, working out and being on the beach was his new passion. Although, he was working out 5 times a week, his physique was very inconsistent, like a yo-yo, looking good for a month and then sliding right back to where it was prior. This continued for years. Until 2020 at the age of 55, everything changed. Tim met and was personally trained by bodybuilding legend Robby Robinson. Robby admired Tim’s focus, determination and dedication. But quickly noticed the changes that needed to be made in Tim’s Nutrition and Training to make the physique

tion is a lifestyle that I maintain year-round and never let myself get outside of 10% range of my Peak Physique year-round. 25 years is long time to be in any industry and be a massive success too, how do you balance keeping fit and leading a busy life? I’ve been blessed to have great mentors in my life, both in Real Estate Investing and Personal Development. So, I just followed the real estate investing blueprints that my mentors suggested I follow. So, for the past 20+ years, I bought real estate investments and lived off of the income they produced. So I typically only work 1 or 2 hours a week, so I have plenty of free time to enjoy doing the things I love, like training, traveling, going to the beach and spending time with friends and family.

Tim desired, a Lifestyle opposed to a yo-yo. In the spring of 2021, Robby invited Tim to Venice Beach, CA to be Robby’s workout partner for 16-weeks. Without hesitation, Tim knew this was the “opportunity of a lifetime” and packed his bags and rented a condo in Venice Beach to dedicate himself to learning from Robby personally, everything needed to build “The Best Physique of His Life” at the age of 55. Tim and Robby both prove that age is just a number, and you’re never too old to Build Muscle and Burn Fat and get into the best shape of your life.

Mind/Muscle Connection during every set and every rep, where I use the power of my mind to visualize exactly what I want that muscle group that I’m working that day to look like. For instance, I visualize having Tom Platz quads when I’m working legs, and visualize having Robby Robinsons bicep peaks and wide, thick back muscles on my back exercises. Can you run us through what your training routine involves that keeps you in the shape you’re in? I am on a 4-days on, 1-day off Rotation. Day 1: Quads in the morning and hamstrings, calves and abs in the afternoon. Day 2: Shoulders in the morning and pull ups, abs in the afternoon. Day 3: Back in the morning and Biceps/Forearms and

You specialise in quite a few areas, what are some of the training principles you stick to? I was blessed to be asked by Robby Robinson to be his training partner for 16 weeks. So, the training principles that he taught me are the ones I stick to for every workout session. 1. Keeping an upper back arch during all of my exercises. 2. Using the

abs in the afternoon. Day 4: Chest in the morning and triceps and abs in the afternoon. Also, I do 10-15 light cardio with each workout and alternate, sometimes my cardio before the workout and sometimes at the end of my workout. Day 5: Rest Day. I also alternate from heavy weeks to light weeks. One week heavy weights and low reps and the next week lighter weight and higher reps.

When it comes to nutrition, are there any fundamentals you do not deviate from? The number 1 thing is I stay consistent with my water intake. I drink 16 oz of warm water with lemon first thing when I wake up. Then drink 8 oz of water 30 minutes before each meal, and another 8 oz of water 45 minutes after each meal. Water is the transporter of all of the foods nutrients that I consume, so it’s important that I get the timing of my water intake correct before and after each meal. I also eat 5 small meals a day, eating every 3 hours, and I make sure I get 30-50 grams of protein with each of those 5 meals. My meals are between 7am – 7pm daily. Also, my body is carb sensitive and I retain a lot of water when I eat too many carbs, so I keep my carbs

to less than 100 grams a day. How can you maintain muscle while dropping body fat? The formula that works best for me is to consume 1.2 grams of protein a day, per pound of my body weight (IE: I weigh 155 lbs so I make sure I get at least 190 grams of protein a day) and also to limit my carbs to less than 100 grams a day. And during my workouts, I do 15-25 sets per body part and rest only 45-55 seconds between sets. My workouts are very high intensity. As Robby told me, our workouts are short, sweet and dirty. I am in and out of the gym in 45-60 minutes and thoroughly exhausted by the end because there is no time for chit chat while in the gym working out at that intensity.

How do you stay motivated? I believe that The Purpose Of My Life is: “To create the BEST possible Quality of Life that I can, for myself and my loved ones and to help others around me do the same.” I am always focused on raising the bar in all areas of my life, in hopes that it will inspire others to do the same in their lives and also to demonstrate that nothing is impossible when you are focused and determined. I believe that you’re never too old have the best physique of your life. What is the best fitness advice you’ve ever been given and would like to pass on? Robby Robinson shared with me that there are 6 Key Steps To Building The Best Physique of Your Life

JUL /AUG 2021

MEN’S FITNESS

at any age, however, you must practice ALL 6 Steps consistently.

Step 1: The Timing of Drinking Water. As I mentioned earlier, 16 oz first thing in the morning and 30 minutes before each meal and another 8 oz 45 minutes after each meal. Step 2: Nutrition – Great Physiques are 85% Nutrition (and the hard work is done in the kitchen.) Step 3: Training - High Intensity and Short Rest Between Sets, alternating heavy weeks and lighter weeks and keeping an upper back arch and good controlled form during each rep) Step 4: Sleep Get 7-8 hours a sleep. All Muscle Growth happens during sleep/rest. Step 5: Supplements – Creatine, Glutamine, Vitamin B, C & D’s, BCAA’s, etc must be taken daily. Step 6: Mind/Muscle Connection, using the power of the mind to visualize on each rep what you desire that body part to look like and to always keep a positive mindset with minimal stress with your training and nutrition.

Top 3 most common fitness faux pas you feel need to be addressed that men still seem to fall for? 1 Most people believe if they workout hard 3-5 times a week in the gym they can get in great shape. But the really hard work is NOT IN THE GYM. The really hard work is IN THE KITCHEN during the other 23 hours of the day. 2 Drinking a gallon of water a day is the answer. It’s not about chugging water to get in your gallon a day, it’s really more about the timing of when you are drinking the water before and after each meal as I mentioned earlier. 3 Lifting Heavy weights will build your muscles. I see so many people in the gym lifting heavy weights, but they are not using good form or have an upper back arch when doing the reps. For instance, on a seated cable row for your back. I see a lot of people leaning way back and using their bodies momentum when they pull the cables handle to their waist, this does not build their back, it works more of the bicep than the back.. You must remain upright or even lean a little forward while keeping an upper back arch when you pull the handle to your waist, this will target your back and not your biceps.

Where can our readers find and reach out to you should they want to start on any of your programs? Since I am pretty much retired and live off of my real estate investments, I don’t really have any programs. But readers can always reach out to me on Instagram @tim_taylor__

MEN’S FITNESS

JUL /AUG 2021

MEN’S FITNESS

Real sweat,

Zoom in place. The all-new VirZoom VR bike combined with a virtual-reality headset.

America’s high-tech corporations want to change your traditional workout forever — by transforming it into a totally immersive, wildly engaging, and undeniably ass-kicking 3D video game experience. Welcome to the brave new world of virtual-reality fitness. BY SCOTT CHRISTIAN

virtual worlds

It’s a little disorienting at first,

a pegasus.

your car goes — and thanks to my competitive nature as a former bike racer, I’m on a mission to beat Honeyman. By the time we’re done, 20 minutes have flown by and I haven’t even noticed. When I finally remove the damp headset, I look down and find my shirt entirely soaked in sweat. I can’t tell what I feel like more; a kid who just played Mario Kart or an adult who just had his ass kicked in some high-octane spin class. Honeyman shoots me a knowing look. “Right now we’re at a crazy-weird intersection between fitness, gaming, and VR”, he says. “It’s something that’s actually fun and with the added result that you get, a really badass workout.”

Sex with a Porn Star or a Run Through Bavaria: You Decide Take a peek at the latest Consumer Electronics Show — essentially the world’s biggest trade show for gadgets and cool new technology — or scroll through any tech-centric website and the two letters you’ll most likely run across are “VR”. If industry analysts are to be believed, the world will soon be awash in goggled users navigating realities previously thought unimaginable: Flying through the air, fighting Orcs, having sex with porn stars. In the virtual world, literally anything is possible. Or so they say. This year three tech giants, Facebook, Valve HTC, and Sony, will release, respectively, the Oculus Rift, the Vive, and the Playstation Morpheus. The Oculus and Vive headsets will plug into high-end gaming PCs and the Morpheus into the PS4 and drop the user into a 360-degree, fully immersive virtual world. “Think of all of the things we can do with movie special effects”, says Ken Perlin, professor of computer science at New York University and one of the leading experts on virtual reality. “Now VR puts you in the middle of it.” But perhaps no industry is as bullish on the untapped possibilities of this technology than in-home fitness. Companies like Australia’s The Realm System, which is designing an accessory that will allow you to feel resistance while swinging swords in a video game, and Icaros, a German firm developing a machine to let you work out while flying through virtual worlds, offer up a glimpse of what the future of VR could look like. The gaming company Virtuix Omni, which produces Tron-esque pedestals that allow users to roam through

G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e ; Opening image: Dan Patitucci

flying 1500 feet in the air with nothing between me and the ground but a mythical winged horse. As we crest over a small rise I glance down past Shadow’s flapping wing — for the record, I’ve named my Pegasus “Shadow” — when suddenly the rocky hillside below gives way to a sheer, grass-covered canyon. A jolt of pure adrenaline flushes through me as I feel like I’m going to die. But then I feel free. It’s just Shadow and me now, soaring off into the bright blue sky. Peace out, Earth. Nice knowing you. “Cool, right?” says a disembodied voice behind me. For the past 10 minutes I’ve been huffing away on a bike in a drab office at VirZoom, an American-based tech company in Massachusetts, about 2km from Harvard University. And the voice I hear behind me isn’t disembodied at all — it’s coming from VirZoom exec Spencer Honeyman. He’s actually standing nearby, but I can’t see him because I’m wearing an HTC Vive virtual-reality headset, which works in conjunction with my present ride — the R5 250 VirZoom stationary VR bike that’s officially been launched. After slaloming through some trees where Shadow and I chase after floating apples, I decide to let him rest his virtual wings and end the game. Honeyman, the company’s director of business development, then saddles up on a bike next to me and proceeds to lead me through a dizzying number of virtual worlds. I ride along with seven prototype games in total, including a tank shooter, an Old West game in which you chase down and lasso bandits, and a Your new spotter helicopter game similar to the Pegasus; The new VirZoom but it’s a multiplayer race car game that stationary VR bike offers several virtual finally makes me sweat. The reason is adventures, including one in which you ride simple: The faster you pedal, the faster

FOR

The Fitness Guy

DEVICE

The HTC Vive

Game Your Workout Whether you’re working out, soaring through the galaxy, or both, here’s the best new virtual-reality gear on the market right now

R13 700, ubuy.za.com

Q The all-new Vive is a fully immersive VR headset that comes tethered to a gaming PC. With twin 360-degree motion-tracking sensors and room scale, not to mention two wireless motion controls, Vive captures your real-world movements so precisely that it’s unrivalled as a VR workout tool. It’s the preferred device of VR fitness company VirZoom. FOR

The Total Virtual-Reality Neophyte

DEVICE

Zeiss VR One R2 500, takealot.com

Q While some VR headsets are geared for specific devices (such as the Samsung Gear VR, which is made specifically for the Samsung Galaxy smartphone), Zeiss VR One is a wireless headset that works with any smartphone between 4.7 and 5.2 inches. That means that just about anyone with a phone can use this rig to dip a toe into the VR world. FOR

Walking on the Moon

DEVICE

The Oculus Rift R19 000, takealot.co m

Q There’s a reason Facebook bought this company for R26 billion. It’s one of the biggest and most high-profile players in tethered VR (if not the biggest), and the new Oculus Rift VR headset, with its external constellation tracker, offers a fully immersive virtual experience. The high refresh rate and low-persistence display makes for arguably the best of the bunch. FOR

The Mobile Video Gamer

DEVICE

The Samsung Gear VR R670, ubuy.za.com

Q One of the industry leaders in wireless VR, the all-new Gear VR works specifically with a Samsung Galaxy smartphone for games and movies in 360-degrees of augmented reality. With the most mobile VR games to choose from, including shooters and sports games, it’s one of the lightest and most comfortable VR headsets on the market, thanks to its soft foam padding. This device will turn any Netflix binge into a movie-theatre–quality viewing session.

A virtual ride on raised R1.6 billion in capital, R1 billion of which virtual war zones carrying a gun, has just released “Shadow” is pretty came from Catterton, a consumer-focused private a treadmill. cool — but can it equity firm. And since January 2014, it’s sold nearly Of course, ever since Jane Fonda first squeezed beat a real ride 20 000 bikes, primarily to affluent 40 to 50-yearinto a leotard, we’ve been using visual technology across a windy olds who, thanks to kids and work, can’t always get — from Jazzercise VHS tapes to P90X DVDs bridge high above to the gym or summon up enough motivation to to HIIT apps — to juice our workouts from the New York City? work out alone in the basement. comfort of our own homes. I need to find out. Which is why VR holds so much allure for the But what we’re seeing today with at-home fitness world — including less-gym-oriented young guys who’d spinning bikes — just about all VR tech is geared towards bikes for rather be playing video games than hitting the weights. By using obvious, practical reasons (i.e, the participant is stationary) — is virtual wizardry to fill the dead cognitive space of a traditional reaching cultlike devotion. workout, the hope is that exercise can turn into an activity that’s And no single company has capitalised on the virtual craze like as far from drudgery as possible. Which begs the question: Does it Peloton Cycle. actually work? Or is Peloton the latest fitness fad, doomed to occupy Peloton inhabits a sector of the fitness industry that can best the space in a dusty corner next to the old Chuck Norris Total Gym? be described as augmented reality. Though you aren’t flying on a I interviewed several actual Peloton users and was surprised winged Pegasus, you’re still on a bike, plugged into a reality that by how positive the reviews were. “The digital leaderboard on exists mostly in a digital space — in this case, that digital space being the Peloton screen, that competition, for me it just changes the a streaming spin class delivered to you on a 22-inch tablet mounted workout”, says John Bernstein, a 52-year-old investment banker on the handlebars. Every day you can plug into 10 live-streaming from Minneapolis, USA. “If I’m in the top 10, let’s just say I try like workouts complete with real riders taking the same workout in a real crazy to stay there.” I heard similar ravings from less competitive studio in New York City. There’s a live instructor, and a huge digital users. leaderboard that shows how you stack up against anywhere between “For me, the addiction of Peloton was seeing my progress”, says 100 and several thousand virtual and in-studio riders. There are Karen Holmes, a physician assistant from Texas, USA, who credits dance and Flywheel-style classes, metrics-based classes, classes the bike for getting her into fitness. With the ability to measure based on particular types of music, even classes taught by former herself against other riders, as well as her own metrics, she could pro cyclists George Hincapie and Christian Vande Velde. see that each workout provided a baseline for improvement — a Originally launched as a Kickstarter campaign in 2012, Peloton major win for any fitness regimen. Both Bernstein and Holmes has become a darling of the fitness world. Since its inception, it’s

Virtually anything can happen (and does!) Virtual spin classes are a whole new world, as we learned from super-popular Peloton instructor, So You Think You Can Dance alum, and former Broadway dancer Jessica King The spin queen. Jessica King leads a virtual (and real) Peloton class in the company’s New York headquarters.

So what’s it like to teach a class when no one is actually in the room? It can be really fun. I go into an imaginative space and play games with myself: Who am I talking to? What do I want them to feel or know? There’s something to be said about looking through the camera and being able to speak to someone you’ve never met. Some of them have really funny leaderboard names,

like Soggy Waffles and Magic Panties. There’s one whose name is Dude, and his location is “In My Basement”. I’m always talking to the dude in his basement.

What do we need to know to get a really good virtual workout? Remain open. If you can immerse yourself by putting the headphones on or dimming the lights, changing the environment to match what you see

on the screen, then it brings you into what’s happening on our side of it. And honestly, just trust us.

What should someone look for in an instructor? I’d say to look for an instructor who not only engages you physically but who can keep your attention and captivate you. An experience that would feel successful to me as a rider would be one in which the

instructor had the ability to transport me out of whatever’s going on and into this 45-minute experience. I’d be able to lose myself.

What does it take to gain a following in the virtual space? I think leading by example is one of the most motivating things. Walking the walk and having the aesthetic that complements that. 9 times out of 10,

the reason people click on my ride is they think “Wow, she’s hot”, or “I want to look like that”. I get it. If all you have to go on is a photo to choose your workout, a hot body is it.

What should you never message to a virtual instructor? What really blows my mind is when people make comments on Facebook and think that I can’t see them. A woman once commented, “No

wonder my husband rides Jessica’s rides. He can get lost in her cleavage”. And then a whole thread, 60 or 70 comments, goes on about my boobs. It’s like, Hello?! I can read this! Try not to forget that we’re people. It’s a really vulnerable thing for us to be on the stage, sweating, half naked, baring our soul. Sometimes feedback is welcome, but whatever you do, don’t talk shit.

praised the virtual community that formed around them. “I’ve made a bunch of friends all over the US”, says Bernstein. And all of the Peloton users I spoke to praised the variety of classes, which also include 1500-plus on-demand workouts. This huge well of ever-changing content is a huge factor in motivating yourself to keep using it, says Richard M Ryan, professor of psychology, psychiatry, and education at the University of Rochester in New York, co-founder of SelfDetermination Theory, and an authority on human motivation. “Where virtual-reality can help is in making the exercise more game-like and fun”, he says. Simply put, “a boring exercise program will kill anyone’s motivation”. Still, as an old-school fitness guy and weight-room junkie, I remain sceptical. I’ll admit that flying on Shadow is pretty cool, but any day of the week I can ride a bike across New York’s Williamsburg Bridge, hovering 90 metres off the ground, fighting high winds with a god’s-eye view of the city. With motivation like that, who needs the world of Super Mario? Also, Peloton costs R26 200 for the bike and R510 for a monthly membership. Are we spinning our wheels to replace our real world with a virtual one simply because it looks cool? With those questions in mind, I head to Peloton’s offices.

A Short History of Virtual Reality

1938

The Stereoscope British scientist Sir Charles Wheatstone uses two photos and a pair of mirrors to create the world’s first 3D viewer. It fell out of fashion with the arrival of “talkies”.

Philco Corporation’s Headsight

1961

The first-ever head-mounted display, Headsight used a small video screen and magnetic tracking to show remote video images that correspond to head direction.

You Can’t See BigDaddy88 — But You Know He’s There As I tour Peloton’s gleaming facilities with the company’s PR Director, Jaime Kinsley, I feel like I’ve entered some hybrid of an Equinox and a James Bond villain’s command centre. There’s a small café, a work area with Wi-Fi, crisp white locker rooms, and a full-blown television studio with a panoply of screens. And then there’s the spin room, which right now is a darkened chamber of high-tech Peloton bikes all lined up as if they were robot soldiers readying for battle. I hop on a home version of the bike and confess I’m immediately impressed by the design. I often have a hard time adjusting to the geometry of spin bikes, but the Peloton is modelled after a Pinarello road-racing bicycle, so once in the saddle I feel right at home. Eventually I settle on a 30-minute on-demand metric class, essentially a spin version of HIIT, taught by Steven Little, one of Peloton’s lead instructors. On my 22-inch waterproof tablet screen I can see the class, the instructor, and the metrics, such as average and maximum power output, pedal cadence, resistance, and heart rate. On the right-hand side is the most important tool: The leaderboard, on the bottom corner of the screen. Just as with other boutique workouts, your primary motivator with Peloton is the ability to measure yourself against others in the class. The workout starts, and I gotta say: The virtual experience is surprisingly close to the live one. The music is thumping, Little clearly knows how to get your heart rate up, and the bike itself is comfortable. Unfortunately, the music and coaching don’t distract me at all from the pain. Nothing does. I feel just about every second of that class. So I concentrate on the leaderboard. My competitive streak pushes me to get as high on that thing as possible, and when I see that just a little more effort could get me ahead of BigDaddy88, I go for it. Later, I ask Little over the phone whether he has any issues teaching a class that exists for him almost entirely in cyberspace, and he tells me that, aside from setup, it’s not much different — “Though I’d prefer to be there when I talk to new clients and be there to set them up.” All I know is that I beat BigDaddy88 — I just wish he were here in person so I could see the look on his face. Q

Sensorama

1962

Part of the “-orama” invasion of the 50s and 60s, Morton Heilig’s phone booth–like contraption elevated VR tech by incorporating smells, wind, and sound.

VPL DataGlove

1987

Thomas Zimmerman invents the first glove that can manipulate virtual objects on a computer. With the virtual hand established, science has only 99.5% of the human body to go.

Virtuality Arcade Games

1990

British company Virtuality Group develops VR arcade machines with headsets and controls. Though relatively immersive, crude graphics dampen the experience. It fails.

Nintendo Virtual Boy

1995

A clunky red plastic eyepiece, 3D graphics–induced headaches, and the fact that it isn’t technically VR sinks Nintendo’s foray into virtual gaming before it’s barely out of the gate.

The VR Explosion

2016

From high-end rigs like Oculus and HTC Vive to Google’s R170 mobile Cardboard, the next generation of VR is here. But is it doomed to become a fad as well?

Amy Lee

S R E M M SU H A RD W SUCCESS IS NO ACCIDENT, IT ’S

ORK.

OUTH AFRICA BY MEN’S FITNESS S PHOTOSHOOT A G R A M @ P E T E R _ AT_ T S N I | S I R R O PETER M

IG: @Amyleefit_ Twitter: @Amyleesummers1 Facebook: Amy Lee Summers Website: amyleefit.com

The gorgeous Kiwi shows that when you give it 110% the outcome can be everything you dreamt of and more. Amy won her WBFF Pro Card the first time she stepped on stage and is making a name for herself fast in the fitness industry. This year she will be competing at the WBFF World Championships in the Pro Bikini Division and she is definitely focused and determined to bring her A game!

IN A FEW WORDS COULD YOU PLEASE INTRODUCE

stepping on stage with all the other beautiful pro girls

YO U R S E L F T O O U R R E A D E R S

and doing my very best so wish me luck!

My name’s Amy Lee and I’m a bikini athlete from New Zealand. I am a very motivated, outgoing and friendly person. I love to be social and meet new people!

W I T H C O M P E T I N G A N D H AV I N G A L I N E - U P O F FIERCE COMPETITORS YOU NEED TO BRING YOUR A G A M E . W H AT D O YO U F E E L S E T S YO U A PA RT I N AC H I E V I N G YO U R P RO STAT U S ?

W H E N A N D H OW D I D YO U R F I T N E S S J O U R N E Y STA RT ?

Fitness has been a big part of my life since a young age. I was always involved in sports growing up. In high school I started going to the gym and lifting weights, then I was hooked. I have been weight training for a number of years and decided I wanted to get more involved in the fitness industry as a

You definitely need to bring your A game that’s for sure. On the day of the competition I felt very confident. I knew I had done everything I needed to do and I was very happy with how I was looking and feeling. You need to be mentally prepared as much as you do physically. For me, it’s having a lot

career, so I decided to compete in the WBFF Worlds 2018 in the bikini diva division.

of modelling experience and being confident on stage, in front of the camera, and in my own skin. This deﬁnitely set me apart as it shined through in my performance.

Y O U R E C E N T LY E A R N E D Y O U R W B F F P R O

YOU ARE A SOCIAL MEDIA SENSATION WITH OVER

S TAT U S , H OW E L AT E D W H E R E YO U A N D W H AT ’ S

1 M I L L I O N F O L LOW E R S , W I T H S O C I A L M E D I A

T H E N E X T ST E P ?

B E I N G AT T H E F O R E F R O N T O F T H E F I T N E S S

Winning my Pro Card on my very ﬁrst bodybuilding competition was extremely exciting! I had put 110% into my training, diet, posing, outfits and stage presence. It all resulted in the ultimate outcome. It has been one of the most memorable moments for me. Now that I have my Pro status, I will be competing at the WBFF Worlds again this year but in the pro division. I am currently building muscle and preparing to compete for the WBFF Bikini World Champion title. I am really looking forward to

INDUSTRY AND BUSINESS, HOW DID YOU AC H I E V E T H I S ?

Social media is extremely important for your business and personal brand. It has taken me a few years to build up my social media following. It didn’t happen overnight. I worked very hard on growing it and continue to do so every day. To be able to grow your following you need to have high-quality content, be interactive with your following, ﬁnd a niche, post regularly, collaborate with others and be consistent.

“I knew I had done everything I needed to do and I was very happy with how I was looking and feeling”

WHAT ARE YOUR DO’S AND DON’ TS WHEN IT COMES TO WHAT CONTENT YO U P O ST ?

Post at your peak time when your viewers are most engaged Keep your content constant (post regularly) Engage with others with your captions

DONT

Post unless you are happy with it first Be offensive to others Post mirror selfies in your messy bedroom or with rubbish in the background

W H AT I S YO U R T R A I N I N G A N D N U T R I T I O N P H I LO S O P H Y?

For me training and exercise is essential for everyone. It can be in many different forms. It is important for people to find the type of exercise they enjoy and not be afraid to try new things. When it comes to my training, I always like to be active. It makes me feel good which is good for the mind also. My training style is definitely weight and strength training. I really enjoy pushing myself and I like to feel strong and know that I am getting stronger. I also incorporate some plyometrics into my routine and walk my chihuahuas. For nutrition I believe it is important to live a healthy and balanced lifestyle. Being healthy isn’t just an 8-week diet to lose weight, only to go back to what you were eating before. It’s about making the right choices and being consistent. It is a lifestyle because you are doing it every day! The cleaner the food, the better. And I am a big believer in drinking lots of water. W H AT ’ S YO U R TA K E O N S U P P L E M E N TAT I O N ?

I have always taken supplements even before I got into bodybuilding. I think you should keep it simple because you only need a few key supplements. Everyone is diﬀerent so you need to ﬁnd what is best for you. As for training supplements, recovery is important to me so I make sure I take glutamine, BCAA’s, magnesium and Epsom salt baths. W H AT D O YO U F E E L I S T H E M O S T O V E R LO O K E D A S P E C T I N H E A LT H AND FITNESS?

The fact that everyone is diﬀerent and what works for one person may not work for another. It is important to try diﬀerent things but also do what’s best for you rather than following trends.

“My advice would be to have a goal and be accountable”

H O W D O YO U S TAY M O T I VAT E D , E S P E C I A L LY W H E N P R E PA R I N G F O R A S H OW ?

I am a very competitive person so that definitely helps to keep me motivated. I also like to remind myself of the end goal and how good it will feel once I’ve achieved it. F I T N E S S I S O B V I O U S LY A H U G E PA R T O F YO U R L I F E , W H AT OTHER INTERESTS AND HOBBIES D O YO U H AV E ?

To be honest, I have lots of hobbies but my top few would be fashion, travel, music and animals. W E A R E H E A D I N G TOWA R D S AUTUMN AND WINTER AND IT B E C O M E S H A R D E R T O S TAY O N T R A C K . W H AT A D V I C E C A N YO U GIVE OUR READERS TO KEEP MAKING PROGRESS EVEN ON T H E C O L D E ST DAYS !

My advice would be to have a goal and be accountable. The best way to help with that is to have a gym buddy or a support person who will help motivate you when you are cold or tired. Also, good music helps me. If you listen to some motivating music that will help get you into the mood. And of course, wear layers, and just strip them oﬀ when you get to the gym. W H AT WO R D S D O YO U L I V E BY?

Live life to the full and don’t be afraid to try new things!

Leading biohackers, US Special Forces, NASA, and the most accomplished exercise physiologist on the planet all agree on one thing: That a strict low-carb, high-fat “ketogenic diet” won’t just help you lose weight, exercise more efficiently, feel better, and generally improve your life (and even your chances of getting to Mars!) — it may also ﬁght cancer and wipe out diabetes forever. The only wrinkle? It’s not for the faint of heart. BY TYLER GRAHAM PHOTOGRAPHS BY LEVI BROWN

HOW THE KETO DIET CHANGES EVERYTHING

Timothy Noakes, MD, is an

emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He’s one of the most accomplished exercise

physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option” — say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun — and evidence of his teachings seems to be everywhere, mostly in the form of our nation’s best-known athletes, including ageless golﬁng legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes is a celebrity these days, he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic weight loss a result of the Noakes Diet?” No one is sure about the president, but his wife, deﬁnitely: She’s lost 30 kilograms following the Noakes plan.

To high-performing athletes, Noakes preaches that the bedrock tenet of endurance athletic nutrition — that winning performance is best fueled by eating lots of carbohydrates — is simply wrong. Instead, he believes athletes can alter their bodies so that their metabolism burns fat as a primary fuel source, a physiological process known as ketosis, either from stored body fat or from the foods they eat every day. For non-athletes and anyone trying to lose weight or keep it off, Noakes’ advice is that eating a high-fat diet, with few if any reﬁned carbs and as little sugar as possible, will switch on the same fatburning system and keep your body lean and your weight stable without making you hungry. According to Noakes and a growing number of nutritionists, physiologists, and biohackers, when you’re in a state of ketosis — best attained through a strict “ketogenic diet” — good things happen. Sometimes, amazingly good things. Two years ago, NBA’s LeBron James famously lost 11 kilograms and upped his late-game endurance by cutting carbs and sugars from his diet. Tim Ferriss, the author of the Four-Hour selfimprovement book series, followed a strict keto diet to cure his Lyme disease, and performs a long multi-day fast every four months as a means, he says, of pushing ketosis further and starving incipient pre-cancerous cells of sugar (more on that later). Not too long ago, Sami Inkinen, the ultra-ﬁt co-founder of American real estate juggernaut Trulia, rowed with his wife from California to Hawaii in record time on a keto diet, to promote high-fat eating and raise awareness about the dangers of too much sugar. The Keto

The Eat This, Not That! Guide to the Ketogenic Diet No carbs, no sugars, no fruits. And all proteins aren’t created equal. Confused? Read on. BY ADAM BIBLE

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein and keep your carb intake low— but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit (fruit!) is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go Keto with confidence.

Good news: Bacon is keto-friendly. (Bad news: You shouldn’t eat a lot of it.)

C AT E G O RY

FATS EAT THIS! Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard, all essential for a healthy immune system, dense bones, and proper testosterone levels; monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E, important for vision and a strong immune system; polyunsaturated omega-3s, such as wildcaught salmon, sardines, and sustainably harvested seafood, to prevent heart disease and stroke and reduce blood pressure; and medium-chain triglycerides (MCTs), fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev up metabolism.

Some are found in coconut oil, but you can buy a concentrated form of MCT oil. NOT THAT! Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high temperatures, creating free radicals that can damage cells; and trans fats, such as margarine and other spreads, which contribute to weight gain, increase stroke risk. C AT E G O RY

PROTEINS EAT THIS! Meat and offal (e.g, tongue, liver, heart) from grass-fed or pastureraised animals — it’s low in calories and contains vitamins like A and E along with tons of antioxidants; wild-caught and sustainably harvested seafood, which is higher in omega-3 fatty acids and

stories and offers his own food for thought: “Consumption of refined Diet, say its ardent supporters, is a natural way to literally reprogram your metabolism and transition to an upgraded operating system. grains, sweets and desserts, sugared drinks, and deep-fried foods You’ll ultimately feel better and perform better, and your body fat = more heart disease” or “Truth wins in the end. But it takes time”. will plummet. But this sort of “low-carbohydrate, high-fat” (LCHF) diet, The healthy ultramarathoner who as Noakes calls it, is still far from mainstream. It takes serious Sex with a Porn Star or a Run Through Bavaria: You Decide dedication to drop your daily total carb intake to below 50 grams (or 20 to 30g of net carbs, which are sans fibre), the equivalent of a single Noakes’ war on sugar goes back a generation, to when his father cup of brown rice. The United States Department of Agriculture developed type-2 diabetes. Type-2 is a disease in which the body Dietary Guidelines were changed to mention the need to limit intake gradually loses its ability to regulate blood sugar through the of added sugars and refined carbs like bread, rice, pasta, cookies, and production of the hormone insulin. It’s linked to genetics, but also crackers, which spike blood sugar more rapidly than candy. Check to diet — particularly sugar and refined carbs — as well as obesity the label of nearly any sports drink, and it’s most and inactivity. Diabetes experts estimate that the likely loaded with natural or added sugar. Go to the disease speeds up the ageing process by roughly a grocery store today and the labels are awash with the third, damaging the body from the inside out. Too message of “low fat”, “no fat”, or “zero fat”. much blood sugar slowly destroys blood vessels, Meanwhile, Noakes continues preaching that the with results ranging from mild — early wrinkling right kinds of fats — the ones our bodies evolved to of skin — to catastrophic: Heart disease, blindness, process, like animal fat and butter, olive and coconut stroke, amputations due to poor circulation, and oil (but not vegetable oils like corn oil and soybean even Alzheimer’s disease (more on that later). oil) — are extremely healthy. Noakes titled his 2012 Noakes’ father eventually died from type-2, autobiography Challenging Beliefs, and, at age 67, but because Noakes himself followed a low-fat he’s publicly waging a war against carbs and sugar diet, exercised regularly (he’s run upward of 70 from his Twitter account, @ProfTimNoakes, where marathons, as well as a handful of ultras), and he chimes in every few hours and has churned out didn’t smoke, he figured he’d be spared. Carb killer. When South African exercise physiologist Tim Noakes more than 27 000 tweets since 2012. went keto, he dropped from 101 to 81kg - his high school weight. Noakes constantly retweets the latest nutrition

better for the environment than farmed fish; and freerange, organic eggs, which contain higher levels of vitamin A and E, betaCarotene, and omega-3 fatty acids than the farmed variety. NOT THAT! Factoryfarmed animal products and seafoods, which are lower in nutrients and often worse for the environment than their healthier counterparts; and processed sausages and hotdogs, which, more often than not, have preservatives called nitrates that have been linked to cancer. C AT E G O RY

VEGETABLES EAT THIS! Dark leafy greens, like Swiss chard, spinach, kale, and lettuce; lower-carb veggies, like cucumber, celery, asparagus, squash, and zucchini; cruciferous

veggies, like cabbage, cauliflower, broccoli, and brussels sprouts; nightshades, like eggplant, tomatoes, and peppers; root vegetables, like onion, garlic, and radishes, and sea veggies, like nori and kombu. The guidelines are simple: Focus on dark, leafy greens, then the stuff that grows above the ground, then root vegetables. NOT THAT! Starchy, high-carb vegetables, like potatoes, peas, corn, yucca, parsnips, beans, yams, and legumes are great, nutritious whole foods that work well in the regular diet of a guy looking to get healthy and fit — however, their elevated carbs make them a no-go for achieving ketosis. C AT E G O RY

DAIRY EAT THIS! Full-fat dairy products, such as yoghurt, cottage cheese,

cream, sour cream, goat cheese, and other cheeses. Note: Dairy should be eaten sparingly, but when you do eat it, stick with full-fat, as it’s more filling and nutritious. NOT THAT! Milk — but not cheese — is off the list because it contains a lot of lactose, a form of sugar, which makes it high in carbohydrates. When cheese is made, all the sugar is eaten by bacteria and turned into lactic acid, cutting the carb content way down. Low- and reduced-fat dairy products are to be avoided as they’re overly processed, which strips out nutrients like the fatty acids that make you feel full. Plus, sugar is often added to make up for a loss of flavour and texture, so some actually have more sugar than full-fat dairy. Resist shredded cheese, too, as it contains a carby potato starch that keeps it from sticking together.

C AT E G O RY

NUTS AND SEEDS DRINKS

SWEETS

EAT THIS! Macadamia nuts, pecans, walnuts, almonds, flax seeds, and sunflower seeds. Be careful when eating nuts, as they’re calorie-dense and can easily put you over your carb limit for the day.

EAT THIS! Sweeteners like stevia, erythritol, and xylitol can be made a part of your keto diet, but try to buy only the pure versions, as the powdered products usually have a small amount of sugar added as a bulking agent; inulin is a sweet and starchy plant fibre that helps regulate blood sugar; monk fruit powder is 300 times sweeter than sugar and doesn't have a bitter aftertaste like stevia; and at least 70% cocoa dark chocolate and cocoa powder as they’re packed with antioxidants.

NOT THAT! Cashews, pistachios, and chestnuts are on the higher end for carbs in nuts, and should be avoided. C AT E G O RY

FRUITS EAT THIS! Avocados are low in carbs and have great fat and fibre content; berries are okay since their carb content is negligible; and 1 cup of tomatoes has just 6g of carbs. NOT THAT! Fruits in general, dried or otherwise, are forbidden since most have high sugar and carb content.

DRINK THIS! Water, sparkling water, black coffee, unsweetened and herbal teas, unsweetened nut milks, wine, light beer, and liquor. Caffeine is fine for most people — just don't go pouring in sugar or milk; the same goes for tea and nut milk. Lower-carb alcohol in moderation is okay, especially if you’re at the point where you’re just trying to maintain weight. NOT THAT! Soft drinks, fruit juices, sweet wines, craft beers, and flavoured liquor are filled with way too much sugar and/or carbs to be allowed if you’re serious about keto. Some people will drink diet, or “zero”, soft drinks, but avoid them if you can because the citric acid and aspartame often found in them may derail your trip to ketosis.

NOT THAT! Sugar, high-fructose corn syrup, honey, and agave nectar need to be ditched. Even if honey and agave are healthy whole foods, sugar is still sugar and will bump you out of ketosis.

To be sure, as he got older he put on some weight, and his energy sagged, but he was in good shape. Regardless, in 2010, Noakes was diagnosed with type-2 diabetes. Though he didn’t know it yet, a lifetime of well-intentioned carboloading for his athletic endeavours had set him up for a fall. Not long after he got the news, he happened to receive an e-mail about a book title The New Atkins for a New You, and realised he recognised many of the authors’ names on the cover, which belonged to respected exercise experts Stephen Phinney, MD, PhD; Jeff Volek, PhD, RD; and Eric Westman, MD. They argued that the late Dr Robert Atkins, who famously promoted a lowcarb, high-fat diet in the 1980s — and was routinely lampooned for promoting eggs, bacon, and cheese as healthy foods that worked great for weight loss — had been right all along. The professors backed up their position with more than 50 new dietary

The Road to 7% Body Fat

studies and an action plan for getting lean and maintaining weight loss. Noakes says he learned more about nutrition that year than in his previous 42 years as a doctor. “I was 101 kilograms when I picked up that book”, he tells me. “Today, I’m 81. I’ve achieved my high school weight and my old running times.” His new way of eating, he says, also cured his migraines and acid reﬂux. On top of that, it eliminated spikes in blood sugar, kept his appetite in check, and allowed his body to burn its own fat as fuel. After Noakes’ diabetes had reversed course, he wrote about it for Discovery Health News; that triggered a national debate across South Africa, which is plagued by an epidemic of diabetes and its associated conditions. Last year, Noakes published his fourth book, The Real Meal Revolution, which explains why high-fat diets work and how to incorporate them into everyday life. “It’s gone viral”, he says.

What it feels like to go Keto

FIRST FEW DAYS

FIRST WEEK

Putting your body into ketosis — causing it to switch from burning carbs to burning fat for fuel — is a major metabolic change. Some people don’t react well, while others thrive on it and feel more energy. “Low-carb and ketogenic diets aren’t for everyone, so it’s important to listen to your body”, says Alissa Rumsey, RD, CSCS, of the Academy of Nutrition and Dietetics, USA. “If after a few weeks you still feel worse than you did before you started, you should stop and reconsider if it’s the right diet for you.” Here’s what she says you should expect when going keto:

SECOND WEEK

3–4 WEEKS OUT

You may feel low on energy, lethargic, and dizzy. Some people suffer from headaches or flu-like symptoms during the first few days or weeks due to the depletion of muscle glycogen and the lack of glucose. This is the hard part, because you have to avoid eating carbohydrates to halt the cycle of glucose-based metabolism, even though your glycogen stores are dwindling and your cravings are probably increasing. Your body is used to burning glucose, not fat, for fuel, which is why — for the first few weeks, while your body adapts — your energy levels may be down. You’ll likely see a pretty rapid weight loss in the first week, though this will be from water depletion. Glycogen is attached to water in our bodies, so when you lose glycogen, you also lose water — as much as two-plus kilograms of just fluid. Your workouts may also suffer during the first few weeks; many people report a loss of strength and endurance until their bodies become more efficient at using fats for fuel. Your body will still be adapting to using fat for fuel, but towards the end of the second week and into the third week, you may start to see increasing energy levels. As glycogen becomes depleted, your body will start producing ketones — some of which are excreted in the urine, so you can now start measuring the levels with keto test strips (available at ketolife.co.za ) to see if you’re at a low enough level of carbohydrate restriction. At this point, if you’ve been keeping your total carbs to less than 50g per day, you should be in ketosis. Getting down to 10% body fat, or even 7% — a truly shredded physique — is totally doable, depending on your starting percentage. Your energy levels should start to improve, though it can take several months for your body to fully adapt to using fat for fuel. The desire to eat regularly throughout the day to sustain mental clarity will have faded, and your muscles will have access to a near-limitless supply of energy.

Prop st yling by Sarah Guido/Halley Resources

Cancer cells thrive in high-sugar environments. On a Keto Diet, your body will be primed to ﬁght back. Hard.

How to eat in a post “bonk” world

Though higher-fat diets go by many names — most recently, the well-known Paleo Diet, as well as the Zone and the South Beach Diet, both of which restrict sugary foods and refined carbs — the Ketogenic Diet has taken the zero-carb and high-fat stance to a whole new level. It’s especially resonated in the biohacker community of Silicon Valley, USA. From an evolutionary standpoint, ketones — molecules formed by the breakdown of stored fat — are a very important fuel. And ketosis, the process by which the body uses those fuels, is essential for survival. Here’s how it works: The body — even that of a very lean athlete — stores about 40 000 calories of fat compared with just 2000 calories of the carbohydrate glycogen. When those carbs have been depleted, the body taps its fat stores for energy. The same is true for athletes who “bonk” during exercise — it’s because they’ve used up all their stored carbs. To go on, they must either eat more carbs (to burn as sugar) or start burning fat. When marathoners break through the so-called “wall” late in a race, they’ve begun to burn fat. Thanks to Noakes and other Keto Diet supporters, a growing number of athletes today prefer to be in that state at all times. Once they make the switch, they say, not only are their race results and game-day performances better, they report sustained energy, better moods, and clearer thinking. Switching from foods that cause chronic illness and make you fat to foods that keep you permanently lean and energetic without getting hungry would seem like a no-brainer. But it’s difficult, and most of us don’t really know what ketosis is like. The average South African today is what nutritionists call “a sugar burner”. We ingest carbs for breakfast, so our blood sugar goes up quickly then comes crashing down before lunch, when we get our next carb fix. The process happens over and over again without our bodies entering ketosis. But getting your body to enter full ketosis is no small feat. Imagine forgoing all starchy vegetables, breads, sugary drinks (including fruit juice), pasta — essentially everything that isn’t meat or a non-starchy vegetable. It’s a tall order that only gets taller, because, once you’ve started the process, the body, feeling deprived, undergoes a transition phase often termed the “lowcarb flu”. For a few weeks, physical and mental performance — at work, in the gym — dips noticeably and uncomfortably as the body tries to tap its missing fuel source. Not everyone sticks it out. (For more on what it’s like to go Keto, see “The Road to 7% Body Fat”, opposite page.) There’s a shortcut to ketosis, however: Fasting. If you don’t eat for many hours, your body will naturally go into fat-burning mode. There are many different fasting protocols to get into ketosis, but the most common is called intermittent fasting, which consists of not eating for 12 to 16 hours. For instance, one can eat dinner at 8pm, skip breakfast the next morning, and eat lunch at noon. Or, like Matt Mattson, PhD, chief of the Laboratory of Neurosciences at the National Institute on Aging, USA, you can push it even further: Mattson regularly skips

Zucch-guini. A spiralizer turns zucchini into tasty “linguini”.

Four killer keto dishes Ready to take the keto journey to a tight belly and rippling abs, but not so thrilled about having to stay away from your favourite carbo concoctions? Follow this handy guide from keto master chef Marie Emmerich, author of Quick and Easy Ketogenic Cooking, and fool your brain—and stomach—with these low-carb but satisfying replacement dishes.

If you’re craving chicken parm:

Q Use a no-sugar marinara sauce and replace the carb-laden pasta noodles with thin-sliced chicken breast to cut way down on the carbs but still have a satisfying meal. And make sure you use grassfed ground beef for the filling so you get more vitamins and omega-3s. If you’re craving pasta:

Q Spend a few bucks on a spiralizer — seriously, this thing is great for turning veggies into long noodlelike strands (check amazon.com ). To get your pasta fix without the carbs, make spaghetti out of a couple of zucchinis, then dress it with parmesan cheese — which is high in protein — and medium-chain triglyceride (MCT) oil. If you’re craving mashed potatoes:

Q Chop up a cauliflower head and cook it with organic broth and turnips for a few hours. Then blend it with a handheld immersion blender or in a food processor until smooth. Add chives, salt, pepper, and butter for guilt-free, low-carb gorging. You won’t be able to tell the difference. If you’re craving rice:

Q Hit up the versatile cauliflower again to make a delicious “rice” that has only 5g of carbs per cup compared with cooked white rice’s 45g. To prepare, chop up the cauliflower head and put the pieces into a food processor; pulse until the bits are so tiny they resemble rice grains. Fry it all up with soy sauce and a dash of fish sauce for fried rice, or use it to make your own keto-friendly sushi rolls.

breakfast and lunch altogether. With no blood sugar spikes and crashes, just steady fat burning, he, like most intermittent fasters, feels mentally sharp and experiences little if any sense of deprivation.

Keto: the official diet of Mars But if all of this sounds like too much misery for you, consider another reason for going keto: Evidence shows that ketosis could not only help stave off Alzheimer’s but also help cure cancer. A few years ago, Dominic D’Agostino, a PhD and associate professor at the University of San Francisco, USA, was trying to solve a big problem for the Navy SEALs. Military divers, he learned, use a device called a rebreather, which is silent and allows for extra-long dives — but, for reasons that are not yet fully understood, makes divers prone to unpredictable, life-threatening oxygen toxicity seizures. While looking for a way to treat these seizures, D’Agostino stumbled upon the Ketogenic Diet, which also happens to be a proven treatment for a possibly related malady; epileptic seizures in kids. “There are a lot of treatments for epilepsy”, he says, “but the only one we, board-certified neurologists, can say cures the disease is the Ketogenic Diet”. Why? D’Agostino believes the diet remedies a metabolism imbalance in which brain cells are starved of, or unable to process, glucose, causing the brain to go haywire. Live brain cells are extremely difficult to study (for obvious reasons), but researchers have been able to tease out some clues from the petri dish about why keto diets are good for the brain. Aside from being an energy source, ketones are also important neural signalling molecules and gene transcription facilitators. Ketones also seem to modulate the stress response in neurones and make them more resilient to excitatory nerve transmissions — the kind that can cause seizures. D’Agostino also found that ketones can elevate levels of the calming neurotransmitter GABA. Theories aside, when he treated SEALs with a keto diet, their seizures stopped. But brain diseases aren’t the only illnesses doctors are beginning to think are metabolic rather than purely genetic in origin. Many common types of cancer — oesophagal, pancreatic, colon, kidney, thyroid — are associated with obesity and diabetes, and D’Agostino believes he’s on the path to understanding why. Cancer cells thrive in high-sugar environments because they rely on glycogen (sugar burned for energy) to survive; type-2 diabetes, especially, provides potential cancer cells with a highsugar environment. (Interestingly, PET scans detect cancer by finding areas in the body with excess glucose compared with normal tissues.) This suggests not only that glycogen may contribute to cancer, but also that it may be cancer’s Achilles’ heel: If cancer cells become compromised when their host is in a ketogenic state, the body’s own immune responses may be able to effectively fight the disease. “We think the majority of cancers could be metabolically managed through nutritional ketosis, either as a stand-alone pill or an adjunct to standard care”, says D’Agostino, who has published research showing that ketogenic diets can double the lifespan of mice with

metastatic cancers. For a more emphatic take: Leading Boston College, USA, cancer researcher Thomas Seyfried, MD, believes that a ketogenic diet is therapeutically even more valuable in ﬁghting cancer than chemo. Achieving a ketogenic state could get a lot easier in the coming years. D’Agostino believes a ketone supplement will be the breakthrough, making the job of drastically cutting carbs from the diet much easier. His latest creation is KetoCana, which ﬂoods the body with ketones and eliminates the symptoms of carbohydrate withdrawal. (For more about ketone supplements, turn to Page 124.) Meanwhile, military researchers are focused on keto diets as well, believing soldiers could operate optimally on fewer, denser meals. Currently, America’s Defense Advanced Research Projects Agency, Department of Defense, and NASA, are all running ketogenic experiments. NASA believes the diet will be important for manned missions to Mars because it protects against higher levels of radiation in space by increasing the brain’s resilience to stress. Plus, “the energy density of a ketogenic diet is higher, so you have to carry less weight”, says D’Agostino. But for evidence of the Keto Diet’s more immediate effects, Noakes brings up South African athlete Bruce Fordyce, 61, who won the country’s biggest ultramarathon, the 89-kilometre Comrades, a record nine times. He ate high-carb his whole life, eventually putting on weight and becoming insulin resistant. Recently, though, he switched to a high-fat diet — and has regained his former waistline and dramatically improved his marathon times. Little by little, according to Noakes, we’re learning. “This is the single most important health intervention we can make as doctors”, he says. “And as a nation.”

Cauli-rice. Blend your cauliflower-head into cauli-rice .

Your better-body blueprint

Ed i t e d by S e a n H ys o n , C S C S

Build your own Greek physique Use the workout that is recommended by professional athlete Tom Coleman, to create your own killer physique. By Ghia ten Doeschate

We all know that becoming competition ready is no joke, and takes loads of hard work, sacrifice and dedication. And even then, without the correct workout plan, you efforts will go unnoticed. But never fear, we have a stepby-step guide on how to achieve a chiselled Greek God physique that will have you looking ripped in no time.

O Body Book

HOW IT WORKS

Directions

Sets: As many as needed Reps: Work up to one heavy rep

Stand with feet hipwidth apart and hold the bar at shoulder width in front of your thighs. Bend your hips and knees so the bar lowers to just above your knees. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so your palms face the ceiling and catch the bar at shoulder level with your upper arms parallel to the floor. This is a hang clean. From there, dip your knees quickly and extend them again to power the bar up overhead. As it rises, jump one foot in front of you and one foot behind, as in a lunge, to finish the lift in a staggered stance with the bar locked out overhead. Perform as many warm-up sets as you need, gradually building to the heaviest load you can handle for one rep with good form.

Clothing: ASICS Sneakers: NEW BALANCE

Cosmetics; Assistant: Jonét Williamson

Perform the workout once per week. Exercises marked with a letter (“A,” “B,” and so on) are done in sequence and flow into each other. You’ll use the same weight and do one set of A, then immediately go on to one set of B, and so on for all the moves in the group. Rest, then repeat the sequence.

1 HANG CLEAN AND JERK

S t y l i n g by B a r r e t We r t z; G r o o m i n g by Ma hf u d Ib ra h i m / E xc l u s i ve A r ti s t s u s i n g O r i b e Ha i r c a r e a n d Na r s

Q Tom’s program for competition time comprised four phases: preparation, bulking, leaning out, and maintenance. The bulking phase, demonstrated here, centers on Olympic weightlifting movement — complex but hugely effective lifts that build muscle, strength, and speed simultaneously. When done in circuit fashion, they’re also very demanding on the heart, which then boosts endurance. There’s a misconception that cardio will negatively impact muscle. A larger work capacity can allow you to train harder and longer. Building muscle without conditioning is akin to having an impressive engine without a gas tank — it’s worthless. This conditioning helped later when trimming fat.

Get jacked like Tom

2A CLEAN PULL Sets: 4 Reps: 1

Stand with feet hipwidth apart and bend down to grasp the bar at shoulder width. Keep your lower back flat, chest up, and eyes looking forward. Begin extending your hips to pull the bar off the floor—keep your weight on your heels and your shoulders directly over the bar as it rises. When the bar reaches the top of your thighs, explosively extend your hips, shrug the bar, and come up onto your toes. Control the bar back to the floor.

2D PUSH PRESS Sets: 4 Reps: 1

Standing tall again, dip your knees and quickly extend them, using the momentum to press the bar straight overhead. Return the bar to your shoulders.

2B POWER CLEAN

Sets: 4 Reps: 1

Begin as you did the clean pull, but when you come to the explosive shrug and hip extension, continue pulling the bar up to shoulder level as described in the hang clean and jerk above. Catch the bar at your shoulders and immediately begin the front squat.

2C FRONT SQUAT

Sets: 4 Reps: 1

From the top of the power clean, bend your hips back and lower your body into a squat, keeping your lower back in its natural arch and your elbows raised so your upper arms are parallel to the floor. Extend your hips to come out of the squat.

PERFORM THE ENTIRE CIRCUIT FLUIDLY. LET ONE LIFT SET UP THE NEXT SMOOTHLY.

O Body Book

Get jacked like Tom

2E SPLIT JERK

3 FRONT SQUAT

Sets: 4 Reps: 1

Sets: As many as needed Reps: Work up to one heavy rep

With the bar held at your shoulders, dip your knees and press the bar up again while splitting your stance, just as you did for the hang clean and jerk. Lock the weight out as your feet land.

Perform the front squat as described on the previous page, taking as many warmup sets as needed to reach a load that allows you only one rep with good form. Make sure you take only 10 total reps or fewer to reach your max. This will conserve energy. So you might do two reps each at about 50% and 70% of your max, and then several single-rep sets as you close in on the right load.

DON’T MUSCLE THE WEIGHT OVERHEAD. LET YOUR HIPS POWER IT UP.

4 FRONTSQUAT/ BACK-SQUAT COMBO Sets: 3 Reps: 7 for front squat, 13 for back squat

Now that you’ve determined your max front squat above, use 70–75% of it and alternate sets of front and back squats. So if you worked up to a front squat of 100 kilograms, you could use 70 kilograms. Perform seven reps of the front squat and then rack the bar. As soon as possible, set up for a back squat (described below), and do 13 reps with the same load. That’s one set. Back squat: Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulderwidth apart and your toes turned slightly outward. Take a deep breath, bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back.

O Body Book

Mightygreat sandwiches

Eat lean

If she’d known how ripped these protein-packed combos could get you, Mom would have made them for you herself BY LIV L ANGDON PHOTOGR APHS BY WILLIAM AND SUSAN BRINSON

No marshmallow fluff with the crusts cut off or American cheese on Wonder Bread is going to get you strong or keep you lean. So it’s time to leave all those childhood slabs of processed crap back where they belong—at the bottom of your sixth-grade locker. In their place, put these healthy, proteinpacked, still-delicious sandwiches you can eat every day, any time of day, with a clear conscience. Your inner kid will thank you.

Pig out on protein: Bacon meets rotisserie chicken, yoghurt, tomato, and onion in this powerhouse pita (next page).

AU N G2 2001 291 MMEENN’ ’SS FFII TT N S J UT LU/M AU NE ES SS

8 77 8

O Body Book

Eat Lean Green beef. Make sure you buy steak that’s grass-fed, not “grass-finished,” which means the cattle ate grass only part of the time.

A meal within a meal. Asparagus contains prebiotics, which act as food for the healthy bacteria in your gut.

Loaded Steak Sandwich MAKES: 1 SERVING

INGREDIENTS

tbsp olive oil

tbsp grass-fed butter

•

115g grass-fed lean steak

•

Salt to taste

•

Black pepper to taste

spears of asparagus

tbsp goat cheese

tbsp Greek yoghurt

½ tsp dried rosemary ½ tsp dried thyme 2

slices sprouted grain bread

DIRECTIONS

Not ba-a-a-d. Goat cheese is lower in calories and fat than cheese from cows.

1) Place a medium saucepan on mediumhigh heat and add the olive oil and butter. Season the steak with salt and pepper, then add to the pan. Sear on each side and cook until desired doneness. Transfer from pan to a plate and let cool for 10 to 15 minutes before slicing diagonally against the grain. 2) While the steak cooks, boil a small pot of water. Add the asparagus and blanch for 3 to 4 minutes.

Honey-Mustard BLT ( P A G E 1 0 8 )

½ tsp garlic powder Pinch of salt Pinch of black pepper

MAKES: 1 SERVING

INGREDIENTS

slices smoked bacon

•

115g rotisserie chicken breast, shredded

tbsp non-fat Greek yoghurt

tbsp Dijon mustard

tsp honey

¼ cup diced red onion

large whole wheat pita

½ cup mixed baby greens ½ tomato, sliced DIRECTIONS

1) Preheat the oven to 200°C. Line a sheet pan with the bacon and bake 15 to 20 minutes until crispy. (If you’re too impatient to

wait for the bacon to bake, cook it in the microwave by placing on a paper-towellined plate, then topping with another paper towel; cook for 6 to 8 minutes.) 2) Meanwhile, in a medium mixing bowl, add the shredded rotisserie chicken, yogurt, mustard, honey, red onion, and seasonings. Toss until well combined. 3) Lightly heat the pita in the microwave to

soften. Cut it in half and stuff with the honey-mustard chicken, baby greens, and tomato slices, and add one bacon strip to each half. N U T R I T I O N (PER SERVING)

615 calories, 46g protein, 56g carbs,23g fat

THE “SANDWICH” WAS SUPPOSEDLY INVENTED BY THE EARL OF SANDWICH, AFTER HE REFUSED TO LEAVE A GAMING TABLE FOR A MEAL.

4) Add the steak slices on one-half of bread, then top with the blanched asparagus and combine the halves to form a sandwich. Lightly drizzle olive oil on the outside of each piece of bread. Press in a panini maker, or toast in a cast-iron skillet and apply pressure with a spatula to make it panini-like. N U T R I T I O N (PER SERVING)

512 calories, 41g protein, 40g carbs, 21g fat

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3) In a small mixing bowl, add the goat cheese, yoghurt, rosemary, and thyme. Mix until a smooth paste forms. Smear the herbed goat cheese mixture liberally on each piece of bread.

Smoked Salmon, Avocado, and Egg Stack

Double duty. Avocados are a major source of healthy fat and fibre.

Pimp juice. Squeezing lemon on avocado keeps it fresh and green.

MAKES: 1 SERVING

INGREDIENTS

tsp white vinegar

tsp salt

large eggs

whole-grain English muffin

•

Ripe avocado

½ lemon •

85g smoked salmon

•

Pinch of black pepper

•

Diced scallions, for garnish

DIRECTIONS

1) Fill a large saute pan with five centimetres of water, the vinegar, and salt. Bring to a boil, then reduce to medium-low heat. Crack each egg into its own small bowl and then slowly tip one egg at a time into the simmering water. Cook until the whites are firm and the yolk is soft but runny, about 3 to 4 minutes. Remove each egg with a slotted spoon and rest on a plate. 2) While the eggs cook, halve and toast the muffin. Spread the avocado on each toasted half—it should be ripe enough to spread easily. Squeeze fresh lemon juice on top. 3) Add two slices of smoked salmon to each muffin half. Top with a poached egg on each. Sprinkle with salt and pepper and garnish with diced scallions if desired. Crack down. Adding vinegar to the water keeps boiling eggs from falling apart in the pot.

Tuna-Avocado Un-wich

tbsp unsweetened dried cranberries

tbsp toasted almond slivers

Bibb lettuce leaves

MAKES: 1 SERVING

INGREDIENTS

•

115g can albacore tuna, packed in olive oil

½ avocado •

Juice from ½ lemon

•

Garlic powder to taste

•

Salt (Himalayan if possible) to taste

•

White pepper to taste

DIRECTIONS

1) Rinse the tuna thoroughly. In a medium mixing bowl, add the tuna, avocado, lemon, and seasonings. Mix and mash with a fork. 2) Add the dried cranberries and toasted

almonds to the bowl and gently fold in. 3) Divide a scoop of tuna mixture into each Bibb leaf, roll it up, and add a small toothpick to hold in place for easier serving.

TUNA PACKED IN OIL IS MUCH MOISTER AND TASTIER THAN TUNA PACKED IN WATER, FOR NOT THAT MANY MORE CALORIES.

N U T R I T I O N (PER SERVING)

583 calories, 45g protein, 38g carbs, 28g fat

PB&J Smoothie

scoop protein powder (preferably vanilla or berry flavoured)

ice cubes

MAKES: 1 SERVING

INGREDIENTS

cup unsweetened vanilla almond milk

tbsp peanut butter

N U T R I T I O N (PER SERVING)

367 calories, 37g protein, 13g carbs, 19g fat

tbsp peanut butter powder

tbsp chia seed

tbsp flaxseed or meal

¾ cup frozen strawberries

DIRECTIONS

Add all ingredients to a high-powered blender. Pulse until thick and creamy. N U T R I T I O N (PER SERVING)

518 calories, 42g protein, 38g carbs, 22g fat

O Body Book

Shoulder Workout

■

There are two secrets to building cantaloupe-size shoulders like Vin Diesel’s. First, go slow and don’t hurt yourself (more on that below). Second, make sure you develop the deltoids evenly, giving the rear head as much love as the front, which you’re no doubt already pounding with pressing exercises. In eight weeks, you can correct any imbalance to get your shoulders worthy of a close-up. HOW IT WORKS Because the joints in the shoulder are very mobile, they’re more susceptible to injury than other body parts, especially when you’re pressing heavy weights. Warming up properly so that the shoulders are pumped and well-prepared

Warm-up:

for heavier training to come cuts down your risk of feeling something pop or strain. That’s why we want you to follow the warmup we’ve included before the real lifting begins. It’s also why we put traditional meat-and-potatoes muscle-building moves like the military press later in the workouts. Yes, the exercises you do beforehand might fatigue you and limit the weight you can use on these lifts, but you’ll make it up in short order as you adapt. We’re also focusing on the rear delts, which you’ll hit early on in each session. Because you can’t see them in the mirror, the rear delts tend to be forgotten, and their lack of development can result in a lopsided, incomplete look. Prioritising the delts and pumping them up with plenty of reps will bring them up to Diesel proportions fast.

1 BAND DISLOCATION

Directions The program has two parts (Phase I and Phase II), each lasting four weeks. In both phases, you’ll train shoulders only one day per week, so you can complete your other training on separate days (allow a day before and after chest training). Perform the warm-up before each workout.

Sets: 3 Reps: 10

Hold a band with hands outside shoulder width, keeping it taut. Raise the band over your head and behind it, keeping your arms straight. Go as far as your shoulders will comfortably allow, but feel the stretch. Rotate your arms forward and back for reps, choking up on the band more as your shoulders loosen up.

Sets: 3 Reps: 8

Hold a dumbbell with both hands and circle your head with it, rotating the weight around, behind, and in front of you.

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2 DUMBBELL HALO

3 DUMBBELL Y-T-W-I Sets: 3 Reps: 8 (each direction)

Set a bench to a 45-degree incline and lie on it facedown with a dumbbell in each hand. With thumbs pointing to the ceiling, raise your arms to make a Y shape. Lower them and raise your arms to form a T. Lower again and raise them with bent elbows to make a W. Finally, make an I shape.

4 SPIDER CRAWL

Sets: 3 Reps: 3 (up and down)

Wrap a loop band around your wrists and place your hands against a wall with your arms straight. Move your arms apart so there’s tension on the band and walk your hands up the wall and then back down. Keep pushing your hands away from each other so you feel your shoulders working. Each trip up and down the wall is one rep.

5 BAND PULL APART Sets: 3 Reps: 10

Hold a band, hands shoulder width and arms extended in front of you. Squeeze your shoulder blades together and move your arms outward as if you were pulling the band apart. Change your grip on each set. You can grasp the band underhand, with palms facing each other, one hand choked up on the band, etc. C

O Body Book

Shoulder Workout

WORKOUT 1: Phase I, Weeks 1–4 1 LATERALRAISE SWING

Sets: 4 Reps: 30

Hold a dumbbell in each hand with arms at your sides. Use momentum to swing the weights a few inches away from your sides. The range of motion isn’t big (unlike a conventional lateral raise).

2 INCLINE REARLATERAL RAISE Sets: 2 Reps: 35 (see below)

Set a bench to a 45-degree incline and lie face-down with a dumbbell in each hand. Raise your arms out to your sides. Perform 20 reps and then quickly switch to dumbbells that are half as heavy. Without rest, perform 10 reps. Halve that weight for 5 final reps.

3 BRADFORD PRESS Sets: 2 Reps: 10

Hold a barbell just outside shoulder width and press it overhead, but do not lock out your elbows. Lower the bar behind your head, but not all the way—keep the tension on your shoulders.

WORKOUT 2: Phase II, Weeks 5–8 A

1 BENTOVER LATERAL RAISE Sets: 4 Reps: 15

Hold a dumbbell in each hand and bend over at the hips so your torso is parallel to the floor. Raise the weights out to your sides at a 90-degree angle. Hold the top position for two seconds each rep.

O Body Book

Shoulder Workout

2 MILITARY PRESS

3 SHOULDER COMPLEX

Hold a barbell at shoulder height with your forearms perpendicular to the floor. Keeping your core braced, press the bar overhead. Push your head forward as the bar clears your face.

Grasp a light pair of dumbbells and perform the following moves: lateral raise (lift the weights to 90 degrees); upright rows (raise your elbows out to 90 degrees so the weights are chest level); overhead press (lift the weights straight overhead).

Sets: 4 Reps: 8

Sets: 3 Reps: 10 (each move)

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O Body Book

Weight loss

Lose kilograms today with… water? The simplest solution to a problem is often the best. That applies even when the problem is T losing weight — because how many times in your life have you heard of a simpler solution than “just drink a glass of water”? A study in the journal of Obesity divided clinically obese subjects into two groups: One that drank 470 millilitres of water 30 minutes before meals and one that only visualised a full stomach before eating. After 12 weeks, the water-drinking subjects had lost almost a kilogram more than the control group. The exact reason why isn’t clear, but it’s believed that water helps you feel fuller, leading you to eat less. If the taste of plain water doesn’t interest you, feel free to use a non-nutritive sweetener like SweetLeaf drops (sweetleaf.com), which are fruit-flavoured and sweetened with stevia. Or toss in some frozen berries — they’ll jazz up water with almost no calories.

Drink down. A glass of water before meals can cut fat.

PHILIP M, DURBAN

From a numbers standpoint, butter (1 tbsp: 100 cal/11g) looks like the worst diet option, but it’s actually the handsdown winner, says Matt Kadey, RD, the author of Rocket Fuel ( rocketfuelfoods.net ). “You have to think beyond just calories,” Kadey says. More fat means more calories but also more fullness after meals, which can keep you from overeating later in the day. Plus, a new study in the American Journal of Clinical Nutrition found that subjects who ate the most high-fat dairy products lowered their risk of being overweight or

obese by 8% compared with low-fat eaters. Also, if the butter is from grass-fed cows, like Kerrygold Pure Irish Butter (1 tbsp: 100 cal/11g fat), says Kadey, it has more vital nutrients, like omega-3 fats and vitamin E, than regular butter; it’s also healthier than a nondairy spread, like I Can’t Believe It’s Not Butter, which has refined fats that can increase inflammation. Still, if you want to keep calories low, here are a few notunhealthy options—and one superhealthy one!— to try (serving size: 1 tbsp):

“Eyeball” your plate to estimate portions accurately.

The eyes have it PORTION CONTROL

Kerrygold Reduced Fat Irish Butter

Never overeat again

8 0 C A L / 8 G FAT

Laughing Cow Swiss Light 3 5 C A L / 1.5 G FAT

Philadelphia Light Cream Cheese 3 0 C A L / 2 .3 G FAT

And the indisputably best, healthiest option: Fresh avocado 2 2 C A L / 2 G FAT

Still a phat choice. Eating high-fat foods (like butter) can cause more weight loss, not less.

Q How do you know how much of each food to eat in a meal? Ask yourself, “When it was alive, did it have eyes?” Foods that contain protein typically come from animals — beef, fish, and fowl — which all have eyes (Okay, there are a few exceptions, like beans and tofu). Carby fruits, tubers, grains, and vegetables, on the other hand, are always eyeless. If you tend to feel hungry all the time, make every meal one-half “eye” foods, one-third carbs (the eyeless), and one-fifth high-fat foods (avocados, nuts), says Paul Chek, the author of How to Eat, Move, and Be Healthy! On a dinner plate you could put steak on one side and veggies and/or rice on the other, carving out a little corner at the top for avocado.

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I like having a piece of buttered toast with breakfast. Should I use old-fashioned butter or one of those other “spreads” if I’m trying to lose weight?