Fitness 101 September Digital Magazine

September 2014 | 1

contents 

VOLUME 2 | SEPTEMBER – OCTOBER 2014 

20 

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6 NUTRITION TIPS YOU NEED TO 

KNOW 

Six tips from our nutritional team to keep you healthy and happy 

BUILDING MUSCLE ON A BUDGET 

Build muscle with this awesome article about how to meet your targets without 

breaking the bank 

KILLER ABS WITH SQUATS AND 

BARBELLS 

We show you how to get the six pack you’ve always dreamt about without doing 

crunches or any other ab exercices. 

8 TIPS TO SHRED FAT 

Follow our top tips to shred fat for fast results. 

HOW TO INCREASE PROTEIN 

SYNTHESIS 

How bioactive peptides assist in improving muscle protein synthesis. The more 

protein that is synthesized by our muscles, the more chance they have to grow. 

COMMERCIAL GYM VS 

HOME TRAINING 

We take a look at the pros and cons of home and commercial gym training. 

MEET DALE HORNE 

The Fitness 101 team had a sit down with 2013 Mr South Africa finalist and USN 

ambassador Dale Horne 

ANDENE THOMSON 

Fitness 101 interview with the sexy and gorgeous USN Ambassador and owner 

of Healthy Girl with a Sweet Tooth Andene Thomson 

FITNESS COMPATIBILITY 

We test the fitness compatibility of couple Dale Horne and Andene Thomson 

2 |

egulars 

5 

6 

10 

12 

14 

16 

18 

49 

EDITOR’S PAGE 

LATEST NEWS: TRAINING 

LATEST NEWS: SUPPLEMENTS 

LATEST NEWS: NUTRITION 

LATEST NEWS: TECHNOLOGY 

Q&A 

FITNESS 101 WORKOUT FIX 

RECIPES 

“ 

Fitness is not about being 

better than someone else. 

It’s about being better than 

you used to be. 

“ 


4 |

[EDITOR’S PAGE] 

It’s 

baby! 

Welcome to issue 02! 

Can you smell that, and no, it’s not The Rock 

that is cooking something, its spring! This is the 

time of the year when most of us realize how little 

time we have left to get into “Beach Mode”; with 

that said; I want to welcome you to our second 

digital edition. We are still trying to find our feet 

in this fast-paced and booming industry, and we 

are very fortunate to be a part of it. At Fitness 

101, it is all about leading our readers to selfimprovement, 

not only in the health and fitness 

industry but also in their everyday lives. 

In our magazine you will always find interesting 

tips, tricks and methods to help improve your 

overall physique and performance, and in this 

edition we are not only going to provide you 

with the latest supplement, training and nutrition 

news, but we are also going to show you: 

• 8 Simple techniques to help you burn more fat 

• How to develop your abs without specific ab 

exercises 

• And how to build muscle on a budget 

We also share some delicious healthy homemade 

recipes with you from Healthy Girl With A 

Sweet Tooth and the Fitness 101 team also had 

an interesting sitdown with fitness couple and 

USN ambassadors, Andene Thomson and Dale 

Horne. 

Here is issue 2, enjoy. 

Jandre de Beer 


[TRAINING] 

Latest news 

ENDURANCE TIP 

Shock Intervals 

With experience, we learn to ration our energy throughout a 

workout. That’s a good skill to have, but it can become selflimiting 

if you never break out of that shell. Once every few 

months, try a workout that involves pushing into deep pain 

early in the workout–and then regrouping and running more 

intervals. 

Suffer it: Run 8 to 10 × 600 meters with 90 seconds recovery, 

aiming for 5K pace. The catch: Run the fourth repeat as hard 

as you can. Pretend it’s the end of the workout (this is not 

easy–you really have to focus on the self-deception). Then 

resume as if nothing had happened–no extra rest, no missed 

repeats. Don’t worry too much about the pace, which will 

slow significantly; the point is to practice continuing to push 

when you’re hurting. 

– Runners World 

PRO TIP 

Barefoot running shoes 

Barefoot running shoes have made 

tremendous strides in the running 

community but they could also see 

your weight-room gains taking a giant 

step forward 

Make sure to 

check out 

Vibram Five 

Fingers! 

Fat loss tip 

GO HEAVY 

Yes ladies, this is for all of you as well! Keep 

training heavy. Heavy resistance training burns a 

significant amount of calories post-workout due 

to the amount of stress caused on the muscles. 

It can also help you to build more muscle and the 

more muscle you have, the more calories you will 

be able to burn at the end 

of the day. 

http://www.theoriginalminimalistshoes.co.za/ 

6 |

Latest news 

[TRAINING] 

MUSCLE TIP 

STRETCH 

FOR MORE MUSCLE 

According to research, 

another great reason to 

stretch is that it can actually 

increase the rate of hypertrophy. 

This is done through the enhanced 

activation of satellite cells and via 

the increased release of GH factors 

(myogenin, IGF1 and hepatocyte 

growth factor) within muscle tissue. 

Just including one set of hard-core fascial 

stretching, besides the apparent benefits 

of enhanced flexibility, can help achieve an 

unprecedented effect on muscle growth. 

Go to www.fitness101.co.za for more articles 


[TRAINING] 

Latest news 

LEARN TO 

PROGRAM 

One of the biggest mistakes an athlete 

can make is to train without a program. 

It’s like going to find an address in an 

unfamiliar place without directions. 

Think of a program as a map to 

success. Programs have purpose; for 

example, if your goal is to build muscle, 

you could then implement a progressive 

overload training program on the 

offseason. 

PRO TIP 

TAKE A BREAK NOT A KIT-KAT 

Not incorporating a rest day into your regime can lead to 

overtraining which has a number of pitfalls including halted 

muscle growth, altered sleep patterns and a decreased libido 

to name a few. Yes, we know you want to hit the gym hard 

to smash out results, but unfortunately, this is not 

how muscle building or weight loss works. 

Rather take a day or two off every week, let your muscles 

recover and have some fun with family and friends. 

8 |

Latest news 

[TRAINING] 


[SUPPLEMENTS] 

Latest news 

SUPPLEMENTS 

OUR RECOMMENDATIONS 

Muscle 

BOOST ANABOLIC HORMONES 

Ensuring optimal release of growth hormone 

and testosterone is crucial in maintaining an 

anabolic state and building muscle. Growth 

hormone is imperative for adding on lean 

muscle mass, losing fat weight, increasing 

stamina and improving healthy sleep. 

Supplementing with compounds 

like GABA and arginine can help increase 

growth hormone release. 

Fat Loss 

DETOX FOR FAT LOSS 

The benefits which are most noticeable when 

performing a detox are the physical ones. The 

biggest build-up of toxins in our bodies is in 

our organs, and luckily, detoxification gets to 

work in these areas the most effectively. These 

organs include the liver and stomach. Once our 

bodies have been cleansed of all these nasty 

toxins, internal processes will begin to work more 

efficiently. This can lead to that ‘light’ feeling and 

can have an increase on energy levels. 

Detoxification is also used to eradicate free 

radicals (which cause a decline in cell functioning), 

boost your immune system and lower the risk of 

getting cancer. With the optimisation of bodily 

functions, your metabolism will be dramatically 

improved, and with the calorie deficit which usually 

comes along with a detox regime, you are bound 

to lose some unwanted poundage rather rapidly. 

Just keep in mind that a detox diet cannot be 

maintained for long periods of time 

and although detoxification 

methods vary, they should 

only be done for a 1-2 

weeks at a time. 

EVOX’s DETOX 

SLIM & CLEANSE 

TONIC is a complete 

natural cleanser 

containing 13 powerful 

herbs that will cleanse 

your colon and organs, 

including bowel, kidney, 

liver and bloodstream. 

10 |

Latest news 

[SUPPLEMENTS] 

Pro Tip 

LEUCINE 

Performance 

BCAAS 

BCAAs can help prevent 

fatigue by inhibiting the uptake 

of tryptophan which is used to 

make serotonin in the brain. 

Serotonin basically tells the 

brain that it’s tired and mentally 

forces the body to lower its 

performance. Valine in BCAAs 

helps prevent this uptake of 

tryptophan, which indirectly 

prevents serotonin from telling 

the brain how tired it is. 

According to studies, leucine acts like the 

key to an ignition of a car, the car being the 

muscle cell or fibre and key being leucine. 

Like a key fires-up the engine of a car, 

leucine activates a complex called m-TOR 

pathway which increases protein synthesis 

in the muscle cell. 

Leucine also helps spike insulin levels. 

We know that regular spikes in insulin 

can lead to the storage of body fat, 

however, if you can manipulate it to happen 

at the right times, like before and after 

training, it can actually be a potent muscle 

building hormone. Insulin can help drive 

glucose straight into the muscles where 

they can aid in recovery and replenishing of 

glycogen. 


[TECHNOLOGY] 

Mobile apps 

Drink Water Plan 

and Reminders 

You’re not drinking enough water. We can help 

with reminders to keep you going. Calculate how 

much you need to drink each day and receive 

reminders. If you do not know how much you 

need to drink each day, no problem! Our app has 

a super water calculator to help you. Just enter 

your weight and Drink Water tells how much you 

should drink per day. 

You do not need to worry about remembering to 

drink water, just set the time you wake up, the 

time you go to bed and our app does the rest. 

It will send you notifications during the day to 

remind you the right time to drink. 

Download Apple: https://itunes.apple.com/us/app/ 

drink-water-plan-reminders/id833348933?mt=8 

Download Android: https://play.google.com/store/ 

apps/details?id=chickpin.water&hl=en 

WellnessFX 

Take control of your health with WellnessFX by adding new goals 

to help develop and maintain healthy activities. 

• Build a personalized plan to help you develop and track 

healthy activities. 

• Track your progress over time by checking completed 

activities and saving notes for your personal records. 

• See your nutritional supplements ingredient and mineral 

totals. 

• Easily share your WellnessFX plan. 

• As a WellnessFX Member, you’ll also be able to access your 

lab results and practitioner recommendations. 

Download Apple: https://itunes.apple.com/za/app/7-minute-workoutquick-fit/id783214985?mt=8 

Download Android: https://play.google.com/store/apps/ 

details?id=com.minhphan.android.seven&hl=en 

12 |

Mobile apps 

[TECHNOLOGY] 

RunTastic 

Mountain Bike 

Bike wherever the path leads you – 

without losing orientation! – with the 

Runtastic Mountain Bike app. Turn 

your smartphone into the ideal bike 

computer, offering numerous online 

& offline features plus incredibly 

accurate elevation calculation. 

Whether your track is a lap around 

the house or the deepest mountain 

trail, Runtastic Mountain Bike is your 

ideal MTB companion. 

Download Apple: https://www.runtastic. 

com/apps/iphone/mountainbike/lite 

Download Android: https://www. 

runtastic.com/apps/android/ 

mountainbike/lite 

FitBit 

With the Fitbit app, your stats 

will automatically sync to select 

smartphones wirelessly - nothing to 

plug in! See how you are tracking 

against your daily goals with 

friends and against your historic 

averages. Bring fitness into your life 

seamlessly with the Fitbit App 

Download Apple: http://itunes.apple. 

com/us/app/fitbit-activity-calorietracker/id462638897?mt=8&uo=4 

Download Android: http://play.google. 

com/store/apps/details?id=com.fitbit. 

FitbitMobile 

7 Min Workout – 

Quick Fit 

Don’t have enough time to exercise every day? Try 

the 7-Minute Workout! 

Based on ‘The Scientific 7-Minute Workout’ routine 

posted in the American College of Sports Medicine’s 

Health & Fitness Journal and highlighted by The New 

York Times, this high intensity interval training app 

will get you sweating. 

12 exercises, 3 required items (yourself, a chair, a 

wall), and 7 minutes is all you need to start getting in 

shape again! 

Download Apple: https://itunes.apple.com/za/app/7- 

minute-workout-quick-fit/id783214985?mt=8 

Download Android: https://play.google.com/store/apps/ 

details?id=com.minhphan.android.seven&hl=en 


[TECHNOLOGY] 

Latest news 

HYDRACUP IS THE ONE AND ONLY 

dualshaker! 

• Stash Stuff in each side 

• Put ice on one side to keep the other side cool 

• Save time and its more convenient 

• Features of Hydracup 

• Holds 900ml total 

• Made in the USA 

• BPA Free 

• Dishwasher Safe 

• Fits in most backpacks 

14 |

AMPLIFY 

YOUR WORKOUT 

Take Ampli-Pump 3.0 along with your favourite 

pre-workout and boost your results. 

1156 - 011 054 0470 

Available at a CHROME store near you or shop online 

www.chromesa.co.za. 

Trade enquiries welcome | wholesale@chromesa.co.za 

ULTIMATE PERFORMANCE ULTIMATE HEALTH ULTIMATE MUSCLE 

Follow Us 

www.chromesa.co.za | Head Office: 0861 000 638 | info@chromesa.co.za 


[Q&A] 

Ask the experts 

ASK THE FITNESS EXPERTS 

EAT YOUR WAY TO LOW BODY FAT 

Q 

What foods should I eat in order to 

lower my body fat? 

When it comes the form of glycogen in the 

to burning fat, muscles and liver or as fat. 

make sure to To make sure that it’s not 

opt for foods that are low in stored as fat you will have to 

GI (glycaemic index), low in limit your carbohydrate intake 

trans fats and high in protein depending on your activity 

along with healthy unsaturated level. It’s recommended 

fats. 

to have anything between 

Keep in mind that the body 2-3grams of carbohydrates 

stores excess carbohydrates per kilogram of body weight 

as energy for future use; if you are a moderately active 

this energy can be stored in individual. 

Vegetables are very important; they 

are filled with vitamins, minerals and 

phytochemicals that boost immune 

system, fight free radicals and help 

your body to recovery effectively after 

training. 

Fruits are allowed but in moderation; 

keep in mind that fruits are filled with 

fructose. Fructose is a more complex 

version of glucose (normal sugar), 

although it’s healthier, it still has an effect 

on your body’s insulin levels. Unstable 

insulin levels are one of the main reasons 

you experience cravings and store fat. 

Tips to build muscle 

Q 

I don’t have access to a gym? 

Will I still be able to build 

muscle? 

To an extent yes! But remember, muscle mainly 

grows due to progressive overload. It’s also 

recommended that you try and stick to your 

hypertrophy zone, which are 8-12 reps per set. 

The time will come that you will be able to do a 

lot more than that, which indicates that you need 

more resistance, that’s one of the main reasons 

why weight training works best. 

Q 

What protein shake is highly 

recommended in order to help me 

build muscle? 

If you are looking for a specific shake 

that can help you build muscle, opt for 

a mass builder and have a 

look at the product label. You will need a product 

that has a moderate to high carbohydrate content 

(e.g. anything from 35grams and up). Protein is 

essential; make sure it contains at least 

20 grams of protein per serving. 

Added BCAAs, glutamine and other substances like 

creatine can help the product stand out above the 

rest. 

16 |

Latest news 

[Q&A] 

ASK THE F101 DOC 

Wrist Pain 

Q 

A 

When I perform barbell curls my wrist hurts, what can 

it be and how can I fix it? 

It could be a wrist strain which is a tear in the muscle fibres 

caused by repetitive movements with bad form. In my 

opinion, try and avoid all straight bar movements for now. 

You can look at strengthening your wrist grip by incorporating 

exercises into your routine like the kettlebell swing. Give it a 

few weeks to see if it gets better, if not make sure to go have 

it checked out. 

Knee pain from running 

Q 

The back part of my knee 

gets sore when running. 

Any idea what it could be? 

Not necessarily, this could 

be an injury you might not 

have been aware of. Poor 

posture could also be the cause. Some 

knee injuries are unknown until you move 

your knee in a specific way or perform 

exercises such as full squats. Full squats 

are a great way to strengthen ligaments 

and knee joint, however they need to be 

executed with perfect form and 100% 

healthy knees. I suggest taking a 

break from squatting, and make 

sure to implement the RICE method, 

(Rest, Ice, Compression, Elevation). 

• Rest - Make sure to rest from 

squats for a week or two. 

• Ice - Ice your knee for approx. 10- 

20 minutes 2-3 times per day. 

• Compression – Wrap your knee 

with an elastic bandage, which 

will help decrease swelling, but be 

careful not to rap it too tightly! 

• Elevation - Elevate the injured or 

sore area on pillows while applying 

ice and anytime you are sitting or 

lying down. 

Have any questions? Email us on info@fitness101.co.za 


[TRAINING] 

F101 WORKOUT FIX 

F101 Workout Fix 

Welcome to the 1st edition of our F101 Workout Fix! We all have different goals and we 

would like to achieve them in the shortest time possible, unfortunately, these goals take 

patience, perseverance, and most importantly time; however, that doesn’t mean that 

there aren’t quick fixes you can implement to help you get there faster. 

Kenny Van Rensburg 

City Cape Town 

Weight 85kg 

Height 1.86m 

Goal Build Muscle 

Focus Point Chest 

the Fix: 

1. Kenny, yes it’s important to warm up your 

chest before jumping into your working 

sets, but you can maybe look at doing only 

2 warm up sets as opposed to 3. You don’t 

want to tire yourself out before starting the 

actual session. 

2. You have a total of 17 working sets which 

can be quite taxing on your body; I would 

recommend lowering that to between12-15 

and targeting the fibres from different 

angles. 

Also make sure to back it up with a solid posttraining 

supplement and meal plan. Remember, 

it all comes down to repairing those torn fibres 

and nutrition is the key in doing so! 

Hi my name is Kenny. I currently weigh 85 kilograms and 

would like to get to 90 kilograms. I’m struggling to build my 

upper chest and was wondering if F101 would be able to help 

me out. This is what my current CHEST ROUTINE looks like: 

1. Barbell Bench Press 3x Warm Up x 15 reps 

2. Barbell Bench Press 5x 12,10,8,6,6 

3. Incline Dumbbell Press 4 x 10 

4. Incline Dumbbell Flyes 4x12 

5. Chest Dips 4x Max 

Here is the training plan 

we suggest: 

You can do the following training plan for 

approximately four weeks before switching things up: 

1. Barbell Bench Press (Warm Up) 2x 10-15 

(Upper chest focus) 

2. Incline Barbell Press 3x8 

3. Reverse Grip Smith Machine Chest Press 3x10 

4. Incline Dumbbell Cable Flye’s (superset with) 

5. Chest Dips 3x 12 

(Lower and middle chest focus) 

6. Flat Dumbbell Press 2x 8-10 

7. Cable Crossovers 2 x 12 

18 |

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UR 

NEW 

LIFE 

ST 

TARTS 

HERE 

A WORLD LEADER IN HEALTH AND WELLNESS 

SUPPLEMENTS NOW IN SOUTH AFRICA 

Now’s the time to change your health, change your fitness 

and change your life! How you power that change is what 

GNC does best. As a world leader in health and wellness 

supplements, we have helped millions achieve their fitness 

goals. And now it’s your turn. 

@GNC_SA 

LiveWellGNC 

www.gnc.co.za 

0860 254 257 

only at 

CONCEPT 

STORES 

Available in larger stores 


[NUTRITION] 

6NUTRITION 

you need to know 

tips 

1.Fat Loss | DON’T SKIP MEALS 

Skipping meals can be dangerous because of 

the constant wobble in your blood sugar levels. 

Simple sugars in foods like carbohydrates help 

boost your energy levels. So not having that meal 

can affect your blood sugar causing you to feel 

sluggish and tired. 

3.Pro Tip | PEANUT BUTTER 

Two tablespoons of peanut butter 

contain approximately seven grams 

of protein. Our bodies use the 

amino acids found in protein to 

build and repair muscle tissue. In 

addition to building and repairing 

the muscles, protein-rich foods 

such as peanut butter keep you 

feeling fuller for a longer period of 

time. The protein in peanuts, as well 

as other plant proteins, are made 

up of incomplete amino acids. 

Adding milk into your shakes with 

a tablespoon of peanut butter is a 

great way to complete the set. 

2.Muscle | BEANS AND RICE 

Rice and beans are a part of the staple diet of 

cultures the world over. The reason we have 

listed these two protein powerhouses together 

is that they are not complete proteins and what 

the one lacks, the other makes up for. Beans are 

low in methionine and high in lysine while rice 

is low in lysine and high in methionine, making 

them the perfect pair. You can substitute lentils 

or chickpeas for beans. Each of these bad boys 

packs 7 grams per 1 cup serving. Just keep 

in mind the high carbohydrate content when 

consuming large portions. 

PRO TIP 

20 |

[NUTRITION] 

4.Bone Health | VITAMINS AND MINERALS 

We all know the importance of including calcium and phosphorus 

in our daily diet to improve overall bone health, but there are 

other minerals which are central in structural and functional roles. 

Magnesium, along with these minerals help to configure enzymes, 

regulate genes and even signal cells which are involved in bone 

formation. 

BONE HEALTHY MINERALS: 

• Zinc 

• Copper 

• Manganese 

• Potassium 

• Boron 

BONE HEALTHY FOODS: 

• Nuts 

• Seeds 

• Dark green veg 

BONE HEALTH 

5.Beat The Bloat | BE SENSIBLE 

Yo-yo dieting and an unbalanced nutrition plan is often the 

culprit for water retention. So start eating a consistent 

diet and treat your body’s needs with respect. 

Continuing with the above point, be sure to 

include foods that are high in potassium, 

protein and fibre to beat the bloat. 

These include but are not limited 

to broccoli, sweet potatoes, 

tomatoes, prunes, kiwis, 

bananas, citrus fruit, apricots, 

milk, yogurt, nuts, salmon, flax 

seed and spinach. 

6.Brain Health | BLUE 

BERRIES 

By protecting brains cells 

against free radicals, the 

antioxidants in blueberries help 

prevent age-related memory loss. 

They also have an anti-inflammatory 

effect which protects neurons from 

damage, therefore helping improve motor 


[TRAINING] 

We tell you how 

Building 

Muscle 

on a 

Budget 

22 |

We tell you how 

[TRAINING] 

Building muscle can be an 

extremely expensive process. 

Besides all the supplements, 

which don’t come cheap, eating 

clean and in large quantity can 

be rather pricy. Yes, most of 

us don’t mind sacrificing here 

and there to achieve our dream 

physique, but why not get more 

bang for your buck and keep 

your grocery bill down at the 

same time. 

1 Stick to a set menu 

Variety is great, but it can 

become very expensive. Rather 

try and stick to a menu which 

is the same every day. In order 

to prevent this from becoming 

boring, try to set a new meal 

plan every 4 weeks (every 

month). By doing this, you will 

be able to take advantage of a 

number of benefits which I will 

be listing in my next 2 points. 

2 Buy in bulk 

If you are smart in your grocery 

shopping, you will be able to 

save up to about 40% on your 

grocery bill by shopping in bulk. 

Rather than shopping at your 

local supermarket, try shopping 

at wholesalers. For example, 

I buy my chicken breasts for 

almost half the price from a 

wholesaler as opposed to my 

local supermarket. If you are 

looking for fruit and veg, rather 

try shopping at your nearest 

fresh produce market. 

3 Prepare in bulk 

If you are going to buy in bulk, 

it is best to prepare your food 

in bulk as well. This will prevent 

foods going off the refrigerator, 

you can store them in the 

freezer for ages and because 

you always have food on hand 

and ready-to-go, it will help you 

to stop shopping at convenient 

food stores which are awfully 

overpriced. 

4 Try cheaper alternatives 

Trying cheaper alternatives 

does not mean that you need 

to compromise on quality. Here 

are a few examples of how you 

can mix things up to make your 

money go further. 

Swop steak for mince 

We all love having a juicy, tender 

fillet steak, but swopping out 

steak for mince will give you 

more bang for your buck and will 

also add more variety to your 

food. Mince can be made in 

hamburger patties, mince balls 

or you can have it just the way 

it is. Cook it with some peeled 

tomatoes, onion and garlic and 

add it to your rice and veg for a 

tasty lunchtime meal. Make sure 

you buy topside mince as it is 

far less fatty. 

Swop expensive meats for 

eggs 

Eggs are a great source of 

protein and often work out 

cheaper than most meats when 

comparing protein per gram. 

Example, 3 large eggs will give 

you 33g of protein and 100g 

chicken breast will give you 

roughly 30g. However, 3 eggs 

work out way cheaper than 100g 

chicken breast. They are also 

extremely versatile as they can 

be poached, fried, scrambled or 

made into an omelette. 

5 Stop being brand conscious 

This can be a tricky one 

because, yes, some brands 

are clearly better than others. 

However, certain brands 

demand a premium price as 

they have built a name around 

their products. Paying more 

doesn’t necessarily mean you 

are getting a superior product. 

Rather check out the ingredient 

labels to compare and try some 

of the ‘house’ brands from 

grocery outlets; you may be 

pleasantly surprised at the taste 

and quality of some of these 

products. 


1159 - 011 054 0470 

Trade enquiries welcome | wholesale@chromesa.co.za 

ULTIMATE PERFORMANCE ULTIMATE HEALTH ULTIMATE MUSCLE 

Follow Us 

24 | 

www.chromesa.co.za | Head Office: 0861 000 638 | info@chromesa.co.za

KILLER 

ABS 

WITH 

SQUATS 

AND 

BARBELLS 

Written by Tash Nel 


[TRAINING] 

We show you how 

You’re doing cardiovascular and 

abdominal training until you’re blue in the 

face but your abs are still looking flabby? 

Stop wasting your time by over-doing 

those typical abdominal crunches (sorry, 

cardio not excluded) and get real results 

with squats and a barbell. 

For those sought after ‘cover model’ 

abs, include these ‘unconventional’ ab 

exercises into your training schedule and 

kill two birds with one stone. We don’t skip 

leg day! Or any training day for that matter. 

PRO TIPS 

#1 

Front Squat 

Know how to do these movements 

correctly and warm up before loading 

heavier weights – preferably have the 

assistance of a ‘spotter’ and do not 

compromise your form for any reason. 

If you have back/knee injuries, consult 

a professional - squats have an unfair 

reputation for worsening such injuries. 

Fight to lift your barbell instead of 

dropping it when you’re tired – 

you’ll gain strength by completing 

movements. 

1. SET-UP: The squat rack pins should be set 

more or less at the height of your clavicles in 

order to get under the bar easily. 

2. HAND GRIP: Choose a grip similar to the grip 

that you would normally use for a clean and 

press (comfortable shoulder width apart) and 

lightly hook your hands under the bar. 

3. PLACEMENT: With the bar resting above 

your clavicles, rotate your elbows upwards, 

ensuring that your triceps are more or less 

horizontal with the ground. It’s normal to feel 

discomfort in your wrists if you have poor 

flexibility. 

4. UN-RACK: It is super important to take this 

step seriously. If you are sturdy and well 

balanced under the bar, you set yourself up 

for good form beginning to end, so tighten 

your core as you step away from the squat 

rack. If you make mistakes during this 

process, you’re likely to make mistakes 

during your squat. 

5. MOVEMENT: Look straight ahead and keep 

your elbows up at all times. With the barbell 

26 |


[TRAINING] 

resting on your clavicles, begin with feet more 

or less shoulder width apart and toes pointing 

outwards at a 30-45 degree angle aligned with 

knee direction (if you have knee problems, it’s 

advisable to keep your toes pointing forwards 

rather than outwards at an angle and because 

everyone is unique, you must play around with 

your own stance to find the most comfortable 

position). With your hips slightly backwards 

to place resistance into your heels, take a 

deep breath to engage your midline core 

and descend into a squat (hips parallel at 90 

degrees or below parallel for the best results). 

Ascend with your chest out and weight in your 

heels – if you stumble at any point, you need 

to engage your core or rethink the weights that 

you are lifting! 

6. RE-RACK 

Food for thought: From the above, it’s easy to see that 

your abs will be worked extensively with front rack 

squats – more so than back squats. Barbell (most free 

weight) exercises require solid core stability so they are 

excellent ‘indirect’ measures to target stubborn muffin 

tops. Warm up with a rowing machine sprint and burpee 

box jumps for a no-nonsense abdominal burn! 

#2 

Overhead Squat 



order to get under the bar easily. 

2. HAND GRIP: Choose a wide snatch grip and 

point your elbows downwards. Get your wrists 

in line with your elbows – if they’re bending 

backwards, you’re not ‘getting under the bar’ to 

do a powerful overhead press. Simply stated; 

don’t make yourself work harder than necessary 

to get the bar overhead, you’ll just risk getting 

injured! 

3. PLACEMENT: The bar will be resting on the 

base of the neck, lying across the top of your 

traps with your hand grip ready in a wide snatch 

position. 

4. UN-RACK: It is super important to take this step 

seriously. If you are sturdy under the bar, you set 

yourself up for good form so tighten your core 

as you step away from the squat rack. If you 

make mistakes during this process, you’re likely 

to be unbalanced and make mistakes, especially 

with an overhead squat. 


[TRAINING] 


5. MOVEMENT: With feet more or less shoulder 

width apart and toes pointing outwards at a 30-45 

degree angle aligned with knee direction (if you 

have knee problems, it’s advisable to keep your 

toes pointing forwards rather than outwards at 

an angle and because everyone is unique you 

must play around with your own stance to find 

the most comfortable position), begin in back 

squat position. Take a deep breath to engage 

your midline core and NB - make sure that your 

feet are firmly planted! Do a very slight but quick 

downward dip and drive the bar straight up 

overhead with that momentum. The bar should 

be aligned with your heels at all times during the 

overhead part of the squat. You will continuously 

press back on the bar with locked arms (squeeze 

your shoulder blades together) to maintain your 

balance (hips parallel at 90 degrees or below 

parallel for the best results). Remember that a 

wide snatch grip will give you the best control 

over this movement! 

6. RE-RACK 

Food for thought: The overhead squat is a tremendous 

abdominal workout because, to state the obvious, an 

overhead barbell is highly unstable (and heavy). It is 

important to have good shoulder and hip flexibility (at the 

very least) before attempting it. If your form is even slightly 

off you will risk hurting yourself so be deliberate and in 

control of every aspect, especially when you start to load 

weights. This is a great workout finisher – you will be 

finished after a few sets of these! 

Improved mobility tips: 

A ¾ PVC pipe is a useful, dirt cheap piece of 

hardware that makes a valuable addition to your 

workout –it also has the ability to turn you into a 

ninja and combat expert so proceed with caution! 

There are endless variations and stretches 

that can be done to improve your ability. Here 

are two to start you out; 

• Standing full shoulder rotations: a great 

warm-up tool and will gradually improve 

your shoulder flexibility for challenging 

movements such as the overhead squat 

and other Olympic lifts. 

• Standing lateral bends: done correctly and 

with control will strengthen your abdominal 

region and spine for powerful lifts. 

28 |


[TRAINING] 

#3 

Overhead Press 



order to easily get under the bar. 

2. HAND GRIP: Choose a grip similar to the grip 

that you would normally use for a clean and 

press (comfortable shoulder width apart) and 

hook your hands under the bar. 

3. PLACEMENT: With the bar above your 

clavicles, rotate your elbows downwards. Get 

your wrists in line with your elbows – if they’re 

bending backwards, you’re not ‘getting 

under the bar’ to do a powerful overhead 

press. Simply stated; don’t make yourself 

work harder than necessary to get the bar 

overhead, you’ll just risk getting injured! 

4. UN-RACK: It is super important to take this 

step seriously. If you are sturdy under the bar, 

you set yourself up for good form so tighten 

your core as you step away from the squat 

rack. 

5. MOVEMENT: Begin with feet more or less 

shoulder width apart. Take a deep breath to 

engage your midline core. Do a very slight but 

quick downward dip and drive the bar straight 

up overhead with that momentum. Bring the 

bar down onto your clavicles and repeat until 

you need to re-rack. 

6. RE-RACK 

Food for thought: Overhead presses, similarly to overhead squats, demand a whole lot of core stability so you 

can still reap the belly burning benefits if overhead squats are not your forte! Remember that your weaknesses 

can only improve by working on them. 


[TRAINING] 


#4 

Back Squat 

1. SET-UP: The squat rack pins should be set more 

or less at the height of your clavicles in order to get 

under the bar easily. 

2. HAND GRIP: Choose a grip similar to the grip you 

would normally use for an overhead press and hook 

your hands under the bar. 

3. PLACEMENT: With the bar resting on the base of 

the neck, lying across the top of your traps, squeeze 

your shoulder blades together to create a nice 

comfortable cushion for the bar to rest on – this is 

the most favourable position for beginners. 


seriously. If you are sturdy under the bar, you set 

yourself up for good form so tighten your core as you 

step away from the squat rack. If you make mistakes 

during this process, you’re likely to be unbalanced 

and make mistakes when you squat. 

5. MOVEMENT: Keeping your elbows facing down 

towards the ground and your eyes looking straight 

30 |


[TRAINING] 

ahead at all times, begin with feet 

more or less shoulder width apart 

and toes pointing outwards at a 

30-45 degree angle aligned with 

knee direction (if you have knee 

problems, it’s advisable to keep your 

toes pointing forwards rather than 

outwards at an angle and because 

everyone is unique you must play 

around with your own stance to 

find the most comfortable position). 

With your hips slightly backwards 

to place resistance into your heels, 

take a deep breath to engage your 

midline core and descend into a 

squat (hips parallel at 90 degrees or 

below parallel for the best results). 

Ascend with your chest out and the 

weight in your heels – if you stumble 

at any point, you need to engage 

your core or rethink the weights that 

you are lifting with! 

6. RE-RACK 

Food for thought: Back squats are a killer 

workout when combined with plyometric 

exercises such as tyre flips and battling 

ropes. They target the lower abdominal 

quarter where that undesirable belly fat is 

stored! 

#5 

Barbell Good 

Mornings 

1. SET-UP: As above for back squats unless you’re 

using a very light barbell or PVC pipe to master the 

movement first. 

2. HAND GRIP: As above, hands comfortably shoulder 

width apart and elbows pointing downwards. 

3. PLACEMENT: With the bar resting on the base of the 

neck, lying across the top of your traps, squeeze your 

shoulder blades together to create a nice comfortable 

cushion for the bar to rest on – this is the most 

favourable position for beginners. 


seriously no matter what movement you’re set up for. If 

you are sturdy under the bar, you set yourself up for a 

good lift! Tighten your core as you step away from the 

squat rack. 

5. MOVEMENT: Begin with feet more or less shoulder 

width apart and toes pointing outwards at a slight 

angle. With eyes looking straight ahead at all 

times, bend your knees slightly and push your hips 

backwards to engage your glutes and deep core 

muscles. Balance the weight between mid-foot and 

heel, take a deep breath to tighten your core and lower 

your chest parallel to the floor. Do not round your 

spine! Stay in control as you ascend back up. 

Food for thought: A 

good ‘good morning’ 

utilizes the entire length 

of the body as a lever 

arm which means that 

the weight load of the 

barbell is distributed 

throughout the posterior 

chain. That’s a lot of 

muscle worked so ladies 

and gents, don’t miss 

out on this movement! 

If you’ve been doing 

it with straight legs, 

there’s no doubt that 

you haven’t been 

‘feeling it’. 


Only effective as part of a weight management programme when combined with a balanced, energy-controlled eating plan and regular exercise. Individual results may vary. 

BODY MAKEOVER SERIES 

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[GENERAL] 

8TIPS 

to shred fat 


[GENERAL] 

#1Keep pushing heavy 

A common misconception is that when you are trying to strip 

away the kilograms, you need to push light weights for higher 

reps. The problem with this is that you will inevitably end up 

losing hard-earned muscle mass, especially when you are on a 

low calorie diet. So yes, you are going to become a thinner you, 

but not an athletic toned you. My advice – keep pushing heavy 

in order to maintain as much muscle mass as possible. This will 

also help to burn more calories while in the gym and with added 

muscle mass, your body will burn more calories, even at rest. 

#2 

Slowly lower calorie intake 

Everyone wants to lose weight at the drop of a hat. Unfortunately, like 

most good things in life, this takes time.So eating half the amount you 

generally eat sounds like a good idea as you think you will lose double the 

weight; however, this is not how weight loss works I’m afraid. Yes you will 

lose weight, but after a while, your body will reach homeostasis and fat 

loss progression will come to a stand-still. Besides that, it is very difficult 

to stick to a diet where you are barely eating and most people end up 

cheating or just plain giving up on it. I would rather suggest dropping daily 

calories by 300-400 for the first 2 weeks or so and when your weight loss 

slows, tweak your diet downwards by another 200-300 calorie. 

#3 

Don’t overdo 

cardio 

Diet is key when it comes to 

weight loss, so before you 

kill yourself with copious 

amounts of cardio, make 

sure that this is on point. If 

you are eating 100% clean 

and have a calorie deficit 

in your diet, you may not 

even need to add in any 

additional cardio sessions. 

Stick to 3-5 cardio sessions 

per week of 20-30 minutes 

each. This should be 

enough to get you to lose 

the weight you require. If 

fat loss stops and your 

diet is already very low in 

calories, only then would I 

recommend adding in more 

time on the treadmill. 

34 |

[GENERAL] 

#4 Make your workouts fun 

Cardio has to be one of the most boring things to do in the gym. 

So why not take it out of the gym? Cardio can involve any type of 

movement, as long as you keep moving. So rather go for a dam 

swim or hike in our beautiful South African bush. You could even go 

rollerblading on the promenade at your local beach or for those in 

the city, why not go for a walk in the park. In the winter, if you prefer 

keeping it in the gym, why not mix it up and do circuit training, HIIT 

sprints on the treadmill or even try jumping jacks followed by jump 

squats, mountain climbers and push ups. You can include any 

combo, just keep moving and get that heart rate up. 


[GENERAL] 

#5 

Meals don’t have to 

be bland 

You may think of diet food as tasteless and 

bland, however, it doesn’t have to be this 

way. Be creative and have fun when you 

are cooking. Look for new and interesting 

ways to prepare food. Try spices, herbs and 

low calorie sauces that don’t contain a lot 

of unnecessary sugars and fats. These days, 

there are a lot of health food shops that have 

some awesome alternatives to the fatty meals we 

are used to buying. 

#6 

Don’t do fad diets 

Fad diets are just that, fads. They come and go 

on a daily basis and more often than not, they 

don’t work. I would rather suggest tailoring your 

diet around your eating habits. For example, if 

you get hungry at night, save more calories for 

supper. If a diet fits into your lifestyle, you are 

more likely to stick to and see progress in your fat 

loss. 

36 |

#7 

[GENERAL] 

Be flexible with cheat meals 

It is important to have a cheat meal for two reasons; firstly, it will reset 

your metabolism and actually help you to continue losing weight; and 

secondly, having the foods you crave every now and again just 

makes it easier for you to stick to the diet long term. 

My recommendations for cheat meals either includes eating as 

much clean food as you can for an hour (which allows you to 

eat a bit more food than usual) or by eating one dirty meal per 

week. Make sure to limit this to just one plate of food and don’t 

absolutely pig-out. I prefer this method as it makes it easier to 

have a life. You can go out for supper with friends, enjoy family 

gatherings and make the most of the holidays. 

#8 

Supplement correctly 

Supplements are a great way to speed-up fat loss, especially if everything else is in check. These 

can not only help you maintain lean muscle mass while shredding unwanted poundage, but can 

also help you melt that poundage faster. When ripping-out, I always make sure to use a good whey 

protein, BCAAs, glutamine, multi-vitamins and a powerful fat burner. 


[NUTRITION] 

Protein synthesis 

How to increase 

PROTEIN 

synthesis 

38 |

E 


[NUTRITION] 

Ever heard of bioactive peptides? Well, these 

little helpers assist in improving muscle protein 

synthesis. The concept is simple, the more 

protein that is synthesized by our muscles, the 

more chance they have to grow. 

What Is Protein 

Synthesis? 

Basically, protein 

synthesis is the term used 

to describe the act of 

building new and fortifying 

existing protein structures 

within the body. This is 

carried out in a number 

of ways, but the stimulus 

for activation is by the 

continuous breaking-down 

of these protein structures. 

Integral to muscle protein 

synthesis is the matter of 

constant demand-supply 

of amino acids, which 

are the essential building 

blocks of protein, and the 

capability of the pathways 

that contribute to muscle 

protein synthesis to be 

opened. In order for this 

to be successful, it is 

crucial that there is a direct 

intervention of bioactive 

peptides on this cycle. 

What Are Bioactive 

Peptides? 

To put it simply, bioactive 

peptides are protein 

fragments and because 

of their specific structure, 

they have a positive 

effect on biological 

functions. Together, 

micro-concentrated 

bioactive peptides form 

growth factors, prolinerich 

peptides (which are 

signalling proteins) and 

immunoglobins (immune 

fighters) which cause an 

instantaneous effect on 

muscle protein synthesis, 

along with many other 

great benefits. If it wasn’t 

for bioactive peptides, 

protein synthesis wouldn’t 

happen. This is why they 

occur naturally in the body. 

However, what is new, 

when consuming bioactive 

peptide supplements, 

are the processes that 

pull important elements 

out of the basic proteins. 

Supplement manufacturers 

are continually trying to 


[NUTRITION] 


refine their production process 

which can be clearly seen by the 

development of whey proteins, 

from concentrates came isolates 

and then from isolates came 

hydrolysates. More than that, 

they have been extracting, 

analysing and perfecting the 

individual amino acids and amino 

acid combinations to investigate 

their effect on performance 

and health. This continual 

development has brought about 

combinations that do everything 

from improving muscle protein 

synthesis to boosting immune 

function and even excite specific 

pathways to increase effects on 

other bodily functions. 

Why Supplement With 

Bioactive Peptides 

As with all supplements, the 

idea of using them is to enhance 

specific internal bodily actions 

and functions by supplying it 

with the ingredients it needs to 

stimulate a particular function 

through a specific pathway. 

Because micro-concentrated 

bioactive peptides are isolated 

and extracted from a full protein, 

they are able to specifically 

target and activate the exact 

sequence of events that cause 

muscle protein synthesis. Instead 

of trying to overload muscles 

with large quantities of protein in 

order to trigger a response, these 

bioactive peptide combinations 

are a direct signalling mechanism 

which trigger muscle protein 

synthesis itself. 

A simple way to explain how 

bioactive peptides work is to use 

the analogy of yeast when baking 

a loaf of bread. You put it all the 

ingredients to make your bread, 

and without yeast, you can still 

make bread, however, if you add 

yeast, your bread will rise and 

become light and fluffy. In the 

same way, if you train and eat 

clean, you will achieve results; 

but if you want to push your 

gains to the max, including 

a product that is specifically 

engineered to enhance a specific 

process like bioactive peptides is 

a must. 

Bioactive peptides can be 

consumed at any time of the 

day and although they are not a 

direct substitute for whey protein 

or individual amino acids, their 

components are more powerful. 

So by adding them to your whey 

or BCAA shakes, you can create 

a greater effect. 

40 |


42 |

[GENERAL] 

COMMERCIAL 

GYM 

VS 

HOME 

TRAINING 

Are you currently working out at home and not sure whether it’s worth 

your investment to start training at a commercial gym, or maybe you 

are considering setting-up your own home gym. Today we take a look 

at the pros and cons of home and commercial gym training. 


[GENERAL] 

Round 1: 

FIRST, LET’S HAVE A LOOK AT COSTS 

If you are planning on signing-up for a gym 

membership, then you should know that you are on 

average going to fork-out between R250 – R500 per 

month depending on what gym you are planning on 

signing-up at, it also depends on the city and area. 

But, let’s say you sign up for 12 months, R300 

x 12 = R3600 per year, excluding the extra fuel 

consumption and time spent in traffic to get there. 

If you are looking to set up a home gym, you are 

going to need a couple of bucks. Let’s have a 

closer look at the essential requirements: 

1. Barbell (Olympic bar with weights) = R3150 

2. Bowflex Dumbbell = R4200 

3. Adjustable Bench = R2950 

4. Multi-Grip Chin Up Bar = R1100 

If you look at the total costs you will notice that 

gym equipment can be quite pricy and to set up 

your home gym can easily cost you about 3-5 

years-worth of gym fees, and that’s just for the 

basics; however, gym equipment can easily last up 

to 20 years meaning that in the long run you will 

be saving some money. Unfortunately, you need to 

keep in mind that your exercises will be limited. 

Winner Round 1 = 

Commercial Gym 

In my opinion the winner of this round 

is commercial gyms, they require no 

initial set-up fee and provide you with a 

wide range of different exercises. 

Please note: Prices are estimates only and may vary. 

44 |

[GENERAL] 

Round 2: 

TIME 

You might think that training at home can save you a lot more 

time then training at a commercial gym, but here are some 

things you probably didn’t think of that can waste time. If 

you had enough money initially to purchase enough weights, 

dumbbells and barbells then you probably won’t have a 

problem super-setting, tri-setting and moving between stations, 

however if you didn’t spend all your savings then you might end 

up changing weights and moving plates a lot more than actually 

lifting them. 

At a commercial gym you have more equipment like machines 

and cables at your disposal. Depending on what time of day 

you train, you might find it easier to jump around between 

exercises then at home. If you work from 8-5 like most of us, 

you will probably need to train early mornings or after work, 

which means that, the gym is going to be packed. This can also 

lead to you waiting on other individuals to finish their sets which 

can waste timae. 

Winner Round 2 = Home Gym 

I personally think that a home gym can save 

more time if you have enough weights at your 

disposal; if you don’t have enough weights, then 

I suggest that you plan supersets and tri-sets 

with bodyweight exercises to prevent you from 

wasting time. 


[GENERAL] 

Round 3: 

SPOTTERS 

If you are training alone at home you might find it 

difficult to test your strength limits if it’s just you. 

The benefit of a commercial gym is that you will 

always find a trainer, consultant or even another 

gym-goer willing to spot you with a lift, this will 

allow you to test your strength levels and also help 

you push past your comfort zone, which is exactly 

what you need to stimulate new growth and lean 

muscle. 



Round 4: 

DISTRACTIONS / FOCUS 

You might find it easier to train at home due 

to fewer distractions. This will allow you to 

stay focused and continue your session with 

intensity, and for the record INTENSITY IS KEY! 

Many individuals find it easy to stay focused in 

commercial gyms, I only find this possible if I 

wear headphones, and not make eye contact 

with anyone, otherwise someone always 

comes over to say hi or ask how it’s going 

during my set. So from personal experience I’ll 

have to say that this round’s 


Home Gym 

46 |

[GENERAL] 

Round 5: 

EQUIPMENT AVAILABILITY 

One thing I love about training at 

commercial gyms is the opportunity to 

try out new machines! Another benefit 

is that you have a huge range of variety 

in the sense of machines, cables, 

kettlebells and TRX when it comes 

to targeting a specific muscle group. 

Unfortunately not all of us have the 

budget to set this up at home. 



OTHER PROS AND CONS 

Commercial Gyms 

• Running Tracks 

• Sauna 

• Steam Rooms 

• Some have great vibes 

• Training classes 

• Different types of training 

equipment 

Home Gyms 

• Convenient 

• Train anytime you want 

• Open on public holidays 

• You can have a serious 

meal directly after 

training if you prefer 

• Train like a gorilla without 

being kicked out 

• Bad weather or traffic 

can’t prevent a training 

CONCLUSION 

All in all, both have a lot of pros, but it depends on personal choice and 

preference. For me, it’s about the cost; I don’t have the funds to set up a home 

gym that would provide my muscles with all the stimulation I want and need. So 

in my opinion the overall winner is COMMERCIAL GYMS. 


48 |

[NUTRITION] 

Recipes 

Recipes by Healthy Girl with a sweet tooth 

https://www.facebook.com/HealthyGirlZA 


[NUTRITION] 

Recipes 

INGREDIENTS: 

(Serves 8) 

• 1 tbs raw cacao powder 

• 1 heaped tbs peanut butter (no 

added salt / sugar) 

• 1 scoop of chocolate whey protein 

powder 

• ½ cup rolled oats 

• 1 ml sucralose based sweetener 

• 2 tbs of melted coconut oil 

• 4 tbs of coconut shreds 

NUTRITIONAL INFORMATION 

Calories Fat (g) Carbohydrate 

(g) 

Per ball 84 5 5 5 

Protein (g) 

METHOD: 

• Place cacao, peanut butter, whey 

protein, oats and sweetener into the 

mixing bowl 

• Mix all ingredients together either 

using a spoon or your hands 

• Lastly, add the coconut oil. This will 

help the mixture to stick together. 

(If mixture is too dry – add one 

tablespoon of coconut oil) 

• Roll mixture into 8 balls. 

• Once the balls have been rolled 

place the coconut shreds on a 

separate side plate. 

• Roll each ball in coconut shreds until 

completely covered. 

• Place balls into an air-tight container 

and freeze for 20 - 25 minutes. 

• Once solid, take the balls out of 

freezer and keep chilled in the fridge. 

• EAT UP! 

Protein delightball 

50 |

Recipes 

[NUTRITION] 

INGREDIENTS: 

(Serves 1) 

Nut Butter Cup 

• 1 tbs of almond butter 

• 1 tbsp no added salt/sugar peanut butter 

• 1.5 tbs of melted coconut oil 

• 1 tbs of coconut shreds 

• 1 small thinly sliced strawberry 

Icing 

• 2 tbs vanilla whey protein powder 

• 1 tbs of water 

METHOD: 

• Mix almond butter, peanut butter, 

coconut oil and coconut shreds with a 

spoon in a bowl 

• Chop the strawberry up into thin slivers 

• Spray one muffin tray/silicon mold with a 

non-stick cooking spray 

• Place one tablespoon of nut butter into 

the mold 

• Top this layer with sliced strawberries 

• Lastly, top the strawberries with the 

remaining nut butter mixture so that 

strawberries are covered 

• Freeze for 15 minutes – until solid 

• Take tray out of freezer – let it chill for a 

couple of minutes. Gently pop the cup 

out of mold using a knife. 

• While the cup is chilling, mix the icing 

layer with a spoon in a bowl 

• Top the cup with icing 

• ENJOY! 

NUTRITIONAL INFORMATION 

Calories Fat (g) Carbohydrate 

(g) 

Per cup 198 16 3 12 

Protein (g) 

Fresh strawberry 

nutbuttercup 


core SERIES 

THE TRiED AND TESTED 

BEST ALL-ROUND WHEY 

Per 26g ServiNg 

CARBOHYDRATE * 

ULTRA PREMIUM 

PROTEIN 

2.5g 

* 

20.6g 

BCAAs, L-gLUTAMINE 

& gLUTAMIC ACID 

* 

8.9g 

*vanilla / Strawberry flavour. 

At USN we pride ourselves on being a trusted sports supplement brand 

always striving to offer superior products by demanding the absolute 

highest standard at all times. Our formulations are based on 

the latest scientific global research findings and are tested 

regularly for quality control. 

TeST reSULTS WHeY ULTrA-100 

PROTEIN BY DUmAS mETHOD: 

06/02/2014 79.1g/100g average 

TO vieW cOmPLeTe TeST reSULTS, viSiT 

WWW.USN.cO.zA 

52 | 

www.usn.co.za USN SA @USNSA @USNSA 

BEST fORmULA 

BEST pROTEiN 

cOmpOSiTiON 

BEST fLAvOUR

[GENERAL] 

DALE 

HORNE 

Meet 


[GENERAL] 

personal 

UP CLOSE & 

with 

DALE HORNE 

The Fitness 101 team had a sitdown with 2013 Mr South Africa 

finalist and USN ambassador Dale Horne. 

54 |

More about Dale 

Age: 30 

Weight: 86 

Body Fat: 5% 

Height: 186cm 

Choose 1 of the following: (max 

squats, bench, deadlift, overhead 

press, front squats) 

Max squats…like a boss. ;) 

FOR HOW LONG HAVE YOU BEEN PART OF THE 

FITNESS INDUSTRY? 

3 years 

WHAT GOT YOU STARTED? 

A few years after school my passion for sports 

changed to the gym, training and living a healthy 

lifestyle. My best friend and personal trainer at 

the time tried to get me to take my fitness more 

seriously and compete, however it was never an 

interest of mine. When he passed away in 2011, 

I decided to take on that challenge and compete 

in my first fitness show in memory of him and 

since then I have loved every minute and have not 

looked back. 

WHAT WOULD YOU SAY WAS YOUR BIGGEST 

ACHIEVEMENT TO DATE? 

Men’s Health 200th Cover. 

WHAT KEEPS YOU MOTIVATED? 

The fear of being average. 

WHAT DOES YOUR CURRENT TRAINING PLAN 

LOOK LIKE? 

I’m currently training twice a day from Monday to 

Friday and once on Saturday. My training all 

depends on what is in the pipeline; however, I love 

to train and stay in shape all year 

Week one & two: Isolated body training. 

Monday – Chest, Tuesday – Arms, Wednesday – 

Legs, Thursday – Shoulders, Friday – Back, Sat – 

All round body. 

Cardio in the mornings. 


[GENERAL] 

Week three & four: Super set training. 

Monday – Legs, Tuesday – Chest & Triceps, 

Wednesday – Shoulders & Biceps, Thursday – Legs, 

Friday – Back, Saturday – All round body. 

Cardio in the mornings. 

have so many amazing products but I’m all for the 

Whey Ultra, Lean 8 Multi-Phase Protein, BCAA 

Amino Lean and the Diet Whey Choc Crunch Slabs. 

Beware though, those Diet Whey slabs call your 

name at night! 

TELL US MORE ABOUT YOUR NUTRITION PLAN. 

I keep it simple. Lean proteins, good fats and 

healthy carbs. I also have my own personal Healthy 

Girl with a Sweet Tooth to put together some crazy 

nutritional creations. I have no idea what’s in them 

but they taste awesome and make me lean so I’m 

happy! ;) 

LET’S TALK SUPPLEMENTS… DO YOU USE 

THEM, AND WHAT DO YOU OPT FOR? 

Definitely! I’m fortunate enough to be sponsored 

by the no.1 supplement brand in SA, USN. USN 

DO YOU HAVE ANY ROLE MODELS? 

I have a number of people in the fitness industry 

who inspire me, guys like Jaco De Bruyn, Simeon 

Panda & Joey Swoll to name a few. However as 

cliché as it sounds my parents are my greatest 

role models. They have always been my number 1 

supporters and have always made sure to provide 

me with the necessities growing up as well as 

teaching me the life values of morals, ethics and 

integrity. 

56 |

[GENERAL] 

Andene 

THOMSON 


[GENERAL] 

More about Andene 

Age: 23 

Weight: 52,5kg 

Body Fat: 15% 

Choose 1 of the following: (max 

squats, bench, deadlift, overhead 

press, front squats) 

Max squats : 80kg 

58 |

[GENERAL] 

Sexybeautiful 

ANDENE THOMSON 

Fitness 101 interview with the sexy and gorgeous USN Ambassador and 

owner of Healthy Girl with a Sweet Tooth Andene Thomson. 

HOW LONG HAVE YOU BEEN 

PART OF THE FITNESS 

INDUSTRY? 

About a year and a half. 

WHAT GOT YOU STARTED? 

It all began for me in 2012 when 

I was approached to be a USN 

brand ambassador! 

WHAT WOULD YOU SAY WAS 

YOUR BIGGEST ACHIEVEMENT 

TO DATE? 

I would have to say passing my 

BCom Marketing Management 

Degree with distinction and 

starting my own company, 

Healthy Girl With A Sweet Tooth. 

WHAT KEEPS YOU 

MOTIVATED? 

To be the best that I can be! 

WHAT DOES YOUR CURRENT 

TRAINING PLAN LOOK LIKE? 

Monday – Legs & Shoulders with 

cardio 

Tuesday – Back & cardio 

Wednesday – Shoulders & cardio 


[GENERAL] 

Thursday – Legs and light cardio 

Friday – Bootcamp and cardio 

Saturday – SWEAT 1000 

Sunday – Rest! 

TELL US MORE ABOUT YOUR 

NUTRITION PLAN. 

My eating philosophy is all about skipping 

the diet and just eating healthy! I usually 

have 5 – 6 small to medium meals a day 

and drink lots of water. It’s important to 

have balance so that you can maintain a 

happy and healthy lifestyle! 

LET'S TALK SUPPLEMENTS… DO YOU 

USE THEM, AND WHAT DO YOU OPT 

FOR? 

Absolutely! Supplements are the perfect 

add-ons to help you achieve your goals. 

My favourite USN supplements include: 

• CLA Pure 1000 (Morning & Night) 

• BCAA Amino lean (Intra-workout) 

• Whey Ultra-100 (Post-workout & 

baking) 

• ZMA (Before I go to bed) 

• Diet Whey Slab Bars (For the 

weekend!) 

DO YOU HAVE ANY ROLE MODELS? 

Founder & CEO of USN, Albe Geldenhuys. 

I have always been so inspired by his 

vision and his drive to succeed. Much 

respect must be given to him for turning 

USN into what it is today and I cannot wait 

to see how they are going to take on the 

world in the future! 

60 |

BODY MAKEOVER SERIES 

WEIGHT LOST 

IN 12 WEEKS: 

8.2kg 

BODY FAT % 

DROPPED IN 12 WEEKS: 

8.4% 

“I never thought it would be possible! I lost 

8kg and changed my body completely” 

2012/2013 BODY MAKEOVER CHALLENGE 

WINNER 

See more results at usn.co.za 

Lisl Windt 

* Only effective when combined with a balanced, energy-restricted eating plan 

and regular exercise. Individual results may vary. 

new 

BREAKTHROuGH IN 

BODY FAT 

REDucTION 

Cut down on centimetres and your weight. 

With the help of USN’s NEW Phedra-Cut Lipo XT, a synergistic blend of powerful 

botanical ingredients, as well as our easy-to-follow, balanced, energy-restricted 

eating plans and regular exercise, you can cut down and look your best. 

Includes 

RASPBERRY 

KETONE 

plus 

Green coffee Bean 

TrusTed. ConvenienT. effeCTive 

September 2014 | 61 

usn.co.za USN SA @USNSA @USNSA

[GENERAL] 

Fitness couple Dale & Andene: 

We test their fitness 

compatibility 

Dale 

Andene 

WHAT'S YOUR FAVORITE MUSIC TO WORK OUT TO? 

Anything upbeat 

I love hip hop, pop and definitely some 

high energy dance tracks to get me 

PUMPED Bro! ;) 

WHAT DO YOU PREFER? MORNING OR EVENING WORKOUTS? 

Evening 

Morning! I love starting off my day 

early with a good workout! 

WHAT'S YOUR FAVORITE CHEAT MEAL? 

Tough one…Pizza 

Pizza, a glass of red wine and some 

Healthy Girl treats! 

ANY SPECIFIC MUSCLE GROUPS YOU ARE FOCUSING ON? 

Legs and Chest 

It’s all about the BOOTY for me right 

now! 

WHAT DO YOU PREFER? HIIT OR STEADY STATE CARDIO? 

Steady 

I enjoy both, it just depends what my 

goals are at the time. 

WHAT TRAINING DAY IS YOUR FAVOURITE? 

Monday, Leg Day. Time to work off that 

pizza! 

Definitely leg day! I also love hitting 

a good SWEAT 1000 workout just to 

change it up from being in the gym. 

DO YOU PREFER TRAINING LIGHT OR HEAVY? 

Depends on the body part I’m training 

but between medium and heavy. 

At the moment I am focusing on 

strength straining so I am lifting heavy. 

Other times I enjoy light weights with 

higher reps for endurance! 

CHICKEN OR FISH? 

Love Salmon! 

Chicken please! 

BROCCOLI OR SPINACH? 

Broccoli 

Brocolli 

WHAT DO YOU PREFER? MACHINES OR FREE WEIGHTS? 

Machines 

All weights are good weights to me! I 

like to mix it up between to two. 

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