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Features

July / Aug

Game

Changers

2017

60 The Game

Changers

Some got ridiculously

ripped, some got rich

doing right, some dared

to scale the heights, and

one even swims with the

sharks — but all of them

have taken on the world.

Meet the dreamers and

doers who own 2017.

62 A Genuine

Mountain Man

Get the inside scoop on

Eben Etzebeth, a South

African rugby legend and

Evox’s poster boy and

brand ambassador.

BY BEN KARPINSKI

84 Join the

Supermeal

Revolution

We corralled the most

nutrient-dense superfoods

in six categories to

show you how to combine

them into delicious,

mega-healthy meals.

BY NILS BERNSTEIN

91 Ask

Men’s Fitness

Want to bench 100-plus?

A quick way to scrub up

your Converse? A chance

for great sex if you’re not

well-endowed? Get these

answers and more.

Look Great

53 The New

Old School with

Boyd Allen

Get an urban overhaul

with some classic pieces

that we think are ready

for a serious comeback.

59 The New Man

About Town

Pull off a R300k look —

for about R270k less.

Score!

62

Pull off a R300k look

— for about R270k

less. Score!


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July / Aug

92 How many

superfoods can

you fit into a single

“supermeal”? A lot.

12 Get a jump

on keeping your

heart healthy.

Game Changers

21 Sharpen

Your Skills

Simple techniques to

take your braai game

to the next level.

24 Muscle Up

A more efficient way to

pyramid train.

26 Eat Lean

Your new treat:

Buffalo cauliflower.

28 Sweat Smart

How to use mobility

balls for gains.

30 Lose It

Eat for rippedness —

and cut rice calories

in half!

32 Suit Yourself

Sartorial wisdom from

the Obi-Wan Kenobi of

men’s tailoring.

34 Bring It

How Mark Cuban came

to rule the Mavs, the

Shark Tank, and the

world at large.

36 Go Fast

Up close and personal

with the brand-new

GTI, CX-5 and Clio RS.

40 Play On

Hot releases include

an action RPG, suspenseful

horror, and

an epic DC fighting

sequel.

44 Talking Points

USN Elite Athlete

Marco Araujo on how

he’s reached his peak.

46 Hot Seat

Alrieta De Wet shares

her journey into fitness.

42 The new GS is

your ticket to the

ultimate adventure.

Breakthroughs

12 Top News

Aerobic exercise can

literally heal a broken

heart.

14 Fitness

Why lifting lighter may

be your best plan.

16 Nutrition

What’s up with gluten?

And why you should

grease up and go drink

in the sun (sort of).

18 Brain

She wants it as much

as you do—seriously.

Columns

48 Earn It!

What does ‘Junk

Status’ actually mean

to ordinary South

Africans?

50 Burn It!

Every man needs an ice

- crushing blender. We

found the best.

The Body Book

95 Lift like a

Springbok

Enforcer

Lift hard and get a

body worthy of a rugby

world champion.

103 Better-body

Burgers

Five awesome and

healthy meals to help

keep you lean.

109 Muscle Up

How to turn a tight

schedule into tight abs.

On the Cover

EBEN

ETZEBETH

PHOTOGRAPH:

GARRETH

BARCLAY

8

MEN’S FITNESS JULY / AUGUST 2017



PUBLISHER’S NOTE

Advisory Board

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

In the thick of it

STRENGTH TRAINING

FOOD

Danny Boome Celebrity

chef, currently on Good Food

America for Veria Living

MOTIVATION

Martin E. Ford, Ph.D.

Professor of education,

George Mason University

Well, that just sort of came out of nowhere, one day it was warm and then it just

wasn’t anymore. Suddenly, those of us who do the morning training session find

ourselves heading to our chosen training destination while it’s still dark and for the

most part there’s a fully stocked weight rack. It’s way too cliché to use the “summer

bodies are built in winter” line, but it is so incredibly true. As much as it sucks to

get up and out of bed in the dark, there is no better time to reflect and start your

day than that initial training session, especially when you are free from the chatter

encountered during the more mainstream months of training. Something else to

consider over the next two months, try doing something you haven’t done before,

maybe that dreaded CrossFit class you’ve been contemplating, or joining a Jiu-Jitsu

gym. The camaraderie at these places as opposed to your normal commercial hull of

metal is something that can certainly assist with your motivational needs, creating

a sense of belonging among peers. Otherwise, work in

that 5km run twice a week, but the key is to change it

up, do something a bit different. We have tons of quality

content for you in this issue as well as incredibly tasty

and healthy recipes. We sit down with some world-class

athletes as well your local heroes, take a look at what’s

cooking in the world of fashion and get some investment

advice from the experts. Stay warm out there, train

hard, remain motivated and push just a little bit harder

each day.

PUBLISHER & CEO

Dirk Steenekamp

dirk@mensfitness.co.za

I hope you enjoy this issue.

CREATIVE DIRECTOR Jodie Graves - jodie@dhsmedia.co.za

DIGITAL & CLIENT MANAGER Charelle Johnson - charelle@dhsmedia.co.za

MANAGING EDITOR Jason Fleetwood - jason@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

MOTORCYCLE EDITOR Gavin Perry - gavin@dhsmedia.co.za

SENIOR PHOTOGRAPHER Charlemagne Olivier - charlemagne@dhsmedia.co.za

SENIOR PHOTO EDITOR Luba V Nel - luba@dhsmedia.co.za

ADVERTISING SALES

pieter@dhsmedia.co.za

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EMAIL: info@dhsmedia.co.za

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FACEBOOK: facebook.com/MensFitness South Africa

TWITTER: @mensfitness_sa

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INTERNATIONAL

International editions of Men’s Fitness

are published in the following countries:

Australia

Kuwait

Qatar

Turkey

Bahrain

New Zealand

Russia

United Arab

Emirates

Germany

Oman

Saudi Arabia

United

Kingdom

CJ Murphy, M.F.S.

Owner, Total Performance

Sports, Everett, MA

Jim Smith, C.P.P.S.

Owner, Diesel Strength &

Conditioning

Zach Even-Esh

Owner, Underground

Strength Gym, Edison, NJ

WEIGHT LOSS

Bob Harper Fitness expert;

trainer, NBC’s The Biggest

Loser

Chris Powell, C.S.C.S.

Trainer; author; transformation

specialist, ABC’s

Extreme Weight Loss

Frank G. Bottone Jr.,

Ph.D., R.D. Author, The

Diet Denominator: Fill Your

Tank for Less

FINANCE

Roy Cohen Career counselor;

author, The Wall Street

Professional’s Survival

Guide; careercoachny.com

Chris Bart, Ph.D. Business

consultant; author, A Tale of

Two Employees

DERMATOLOGY

Tina West, M.D. Boardcertified

dermatologist;

founder of the West Institute,

westskinlaser.com

Annet King, Director

of global education, the

International Dermal Institute

and Dermalogica

PHYSICAL THERAPY

Jay Dicharry, M.P.T.,

C.S.C.S. Director of

biomechanics, Rebound

Physical Therapy

Candice Kumai Author,

Clean Green Drinks,

candicekumai.com

Devin Alexander Celebrity

chef; host, PBS’s America’s

Chefs on Tour; New York

Times best-selling author

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

ENDURANCE

Pete Jacobs 2012 Ironman

world champion, Sydney,

Australia

SPORTS NUTRITION

Shelby Starnes IFBB

bodybuilder; owner,

shelbystarnes.com

Nate Miyaki, C.S.S.N.

Author, The Samurai Diet;

owner natemiyaki.com

NUTRITION

Angela Lemond, R.D.N.

Owner, Lemond Nutrition;

spokesperson, American

Academy of Nutrition and

Dietetics

Elizabeth M. Ward, M.S.,

R.D.N. Award-winning

writer, nutrition consultant,

spokesperson

RELATIONSHIPS

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

WILDERNESS SURVIVAL

Thomas Coyne, E.M.T.

President, Survival Training

School of California,

Tehachapi, CA

MALE HEALTH

Steven Lamm, M.D.,

Director, Men’s Health

Center, New York University

Medical Center

FASHION

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

PSYCHIATRY

Michael A. Grandner,

Ph.D., Instructor, Penn

Center for Sleep and

Circadian Neurobiology

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.

“ALWAYS LOOK FOR AN

INSTRUCTOR WHO NOT ONLY

ENGAGES YOU PHYSICALLY,

BUT CAPTIVATES YOU.

TRY TO LOSE YOURSELF .”

JESSICA KING

Peloton Instructor, New York City

10

MEN’S FITNESS JULY / AUGUST 2017


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Edited by Jason Fleetwood

Hard-hitting news from the cutting edge of modern research

Breakthroughs

Cardio does what

no medicine can:

repair damaged

heart cells to keep you

alive and jumping.

12

MEN’S FITNESS JULY / AUGUST 2017


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Aerobic exercise

can heal your heart


Running, rowing, cycling, skipping: They may not just

strengthen your heart, they may also actually repair it

when it’s damaged. Proteins that help keep cells healthy usually

mend themselves when they get degraded from normal wear and

tear. Sometimes, though, as in heart failure, damaged proteins

accumulate and cause heart disease — and there’s no drug that

can restore these essential cells to their previous grandeur. But

here’s where aerobic exercise — which we already know strengthens lungs, lowers cholesterol, reduces blood

pressure, and improves the immune system — comes in. New research on rats found that when rodents with

damaged hearts were put on a steady routine of intense cardiovascular exercise (no doubt wearing tiny little

leg warmers and sweating to a Jane Fonda’s Workout tape), their cardiac proteins were restored, making their

broken tickers healthy again, the Journal of Cellular and Molecular Medicine reports. It’s an amazing discovery,

because it shows just how powerful exercise — specifically, aerobic exercise — is at boosting heart health. And

though the findings will be most immediately beneficial to people already dealing with heart failure, they also

reinforce how important working out is to our cardiovascular system. So get in at least 25 minutes of vigorous

aerobic activity three days a week (the American Heart Association’s recommendation) and add at least two

days a week of resistance exercise to keep that pump primed. —ADAM BIBLE

Styling by Christina Simonetti; Grooming by Sylvester Castellano/

Bernstein & Andriulli using Chanel skin care


Fitness

Breakthroughs

LIFTING LIGHTER

GETS THE SAME

RESULTS AS

GRUNTING UNDER

HEAVY PLATES.

Smarter

people

walk more.

Duh.

■ If you live in a big,

dense, pedestrianfriendly

metropolis

instead of a carbased

city whose

citizens drive half a

block to the store,

you’re probably smarter than average. A

report by Smart Growth America found that

the most walkable of the 30 biggest US cities,

including NYC, DC, and Boston, have 33%

more educated people than those that are

less walkable (heads up, Orlando, Tampa, and

Phoenix). Makes sense: The more you learn,

the more you know about health and fitness,

and the better you understand the need to get

off your ass and — hey, buddy, stay in your

own lane!

Attention:

Exercise

improves

your focus

■ Often feeling like

you’ve got ADHD —

anxious, depressed,

and unmotivated — after

trying to multitask your

ass off every workday?

A study from the US

University of Georgia’s

Exercise Psychology

Laboratory found that

exercising (in this case,

cycling at moderate

intensity for 20 minutes)

before tough mental

tasks can part the clouds

of confusion and fatigue,

while also upping energy.

Puff & get

buff at the

first-ever potsmoking

gym

■ If you like a little

cannabis with your

cardio, former

American NFL running

back Ricky Williams and

snowboard exec Jim

McAlpine are opening

Power Plant Fitness in

San Francisco this year.

Members (you need

a medical marijuana

prescription to join) will

be allowed to toke up,

nosh on edibles, and

apply topical gels to get

high while working out.

Blaze on, bro.

Pumping light

weights puts

on real muscle

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ROUTINES, GO TO

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/MUSCLE.

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■Busting out big weight

at the gym can be

addictive — it’s so satisfying

to finally get to the point

where you can start moving

real weight and build massive muscles. But new research

from McMaster University in Canada has shown that you

don’t have to lift heavy to get the strength and size gains you

want. Scientists challenged the traditional weightlifting

notion of “go big or go home” by dividing up two groups

of experienced lifters and having them either hit lighter

weights (up to 50% of their one-rep max) for sets of 20–25

reps, or go for weights up to 90% of their max for just 8–12

reps. Each group was instructed to lift till failure. After

12 weeks, the researchers found that gains in muscle

mass and muscle fibre size were basically identical. The

key to it all is making sure you lift to the point of fatigue,

no matter the weight you’re throwing up. And, bonus: If

you have a nagging injury like tendinitis, adjusting the

weight down can alleviate or eliminate the discomfort.

Sure, going light could be a bit of an ego deflator, but

you’ll still end up with bulging muscles, so who cares?

14

MEN’S FITNESS JULY / AUGUST 2017


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Nutrition

Breakthroughs

YOU MAY NOT

BE IMAGINING

YOUR PROBLEMS

WITH GLUTEN.

“Funny,

insulin

dependence

wasn’t on the

drive-thru

menu…”

■ Seems every

month another bit

of smart research

craps on fast

food’s head —

and this month

is no different.

A new study in

Experimental

Physiology has tied

fast food to the type

of kidney damage

seen in folks with

type 2 diabetes.

Supersize that

insurance plan!

Wheat takes

another beating

A

And processed food

gets kicked in the gut, too

Ask why someone’s banned wheat from their

diet, and nine times out of 10 they’ll proudly

proclaim they’re “gluten intolerant.” But doctors

have stayed sceptical, maintaining that the only

people who really need to avoid gluten — the protein “glue”

that holds wheat grains together — are those actually

diagnosed with celiac disease, an autoimmune disorder

that causes gluten to attack the small intestine. In fact,

reports show that if a person doesn’t have celiac (and

less than 1% of people do) yet follows a gluten-free diet, it

could raise their risk of obesity and insulin resistance by

steering them toward higher-fat, higher-sugar “glutenfree”

packaged foods. But a new study out of Columbia

University Medical Center in the US may be what the antigluten

warriors have been waiting

for: It found that a significant

■ Yet another reason to back away from any

food born or raised in a factory: It turns out

that the emulsifiers — the ingredients added

to processed foods like ice cream and peanut

butter to improve texture and extend shelf

life — dramatically increase gut inflammation,

which then ups your risk of developing a

chronic condition like inflammatory bowel

disease or metabolic syndrome. Thanks for the

tip, Georgia State University researchers!

number of people complaining of

celiac-like symptoms may really

have a weakened intestinal barrier,

which can lead to an immune

response that can create the

problems. So if you do suffer from

the symptoms linked to gluten

intolerance — upset stomach,

gut pain, diarrhoea, bloating —

avoid gluten and see your doctor.

It may not be all in your head.

To live longer,

oil up and get

drunk in the sun

■ Okay, that’s not

exactly what new

research says, but

it’s close.

According to a

study just out in

Molecular Psychiatry,

there are

three things you

need more of daily

to keep the Grim

Reaper cooling his

heels: omega-3

fatty acids, typically

found in oily

fish; resveratrol,

found in wine and

dark red fruits,

like grapes; and

vitamin D, from

either supplements

or the sun.

Scientists believe

these compounds

— which are easily

gotten by sticking

Grease is the word.

Oily fish like

sardines and

anchovies can help

you live longer.

to a healthy Mediterranean-type

diet (or, of course,

trolling the Mediterranean

itself on

your well-stocked

yacht) — may positively

affect genes

that promote

longevity.

...and finish

that glass of

wine!

■ To superstar

antioxidant

resveratrol’s long

list of bennies

(better blood flow,

less oxidative

stress, improved

insulin resistance),

Georgetown University,

USA has just

added another: “It

limits the negative

effects of a high-fat/

high-sugar diet on

muscles.” ¡Salud!

From top: Levi Brown/Trunk Archive; Jarren Vink

16

MEN’S FITNESS JULY / AUGUST 2017


JOHAN BOSHOFF

SSN Ambassador &

SA Bodybuilding Champion

1. What first sparked the idea of going to the gym and doing weight training?

I’m the youngest of 3 brothers and was always the smallest so I initially started

going to the gym and doing weight training to stop them from bullying me.

2. What are some of the most valuable lessons you have learned through

training?

To stick to the basics and always expect more from yourself.

3. What are the key character traits required by individuals to become

successful bodybuilders?

Discipline, determination and being able to diet and being goal oriented.

4. The sport and the industry has changed so much since you began and not

many people are chasing the bodybuilding look and size anymore. Tell us

how you think peoples’ work ethic has changed, be it for the better or worse.

It all depends on the individual, people don’t make enough time for themselves

and dont care what they put into their bodies as long as they get results fast and

dont have to work hard to look good.

5. Tell us why you choose to use SSN sports supplements and how important

is it to you to be aligned with the best brand on the market.

To be the best you have to use the best.

6. What is your favourite supplement stack?

My favourite supplement stack is the SSN Muscle Vitamin Pack, SSN 100%

Whey Protein, SSN BCAA Powder, SSN Thermobuild, SSN Ignite, SSN Anabolic

Muscle Builder, SSN Test RX and SSN IsoPro Protein.

7. Tell us how you use your supplements and the timing thereof to best

benefit your physique.

Morning - SSN Muscle Vitamin Pack, SSN CLA, SSN EFAs.

Half an hour before training - SSN 100% Whey Protein.

During training - SSN BCAA Powder.

After training - SSN 100% Whey Protein.

At night - SSN Anabolic Muscle Builder.

With meal times - SSN CLA, SSN Test RX.

8. What are some of the best and most useful supplement tips and nutritional

tips you could offer up and coming bodybuilders?

For size - SSN Mass Addiction, SSN Anabolic Muscle Builder, SSN Cytomaize.

SSN Muscle Vitamin Pack for you body’s daily needs.

For fast release protein to the muscle you can use SSN 100% Whey Protein or

SSN IsoPro and at night you can use SSN Micellar Casein Protein.

Pre-workout, for a good pump and energy, there is SSN NO Crea-pump

Concentrate and SSN NO Rage.

For muscle recovery and the prevention of muscle break down you can use

SSN CytoGuard.

For more info about the products mentioned above visit:

SSN is a division of Ascendis Health


Brain

Breakthroughs

She wants it as

much as you do

(You’re just too much of an idiot to realise it)


Women

want to have sex. Like

to have sex. May even crave

sex more than we do, a new study

says. So why does it seem like they

couldn’t care less? Because we’re

morons. The study, in the Journal of

Personality and Social Psychology,

asked 229 hetero couples (average

time together: six years) how often

they want to have sex, as opposed

to actually having it. The startling

conclusion: Women want sex just as

much as men — but men consistently

misinterpret their signals, taking

any turn-down as disinterest in

sex in general, when it’s really just

disinterest right then. Remember

that the next time. —JAMES ROSENTHAL

Workaholics

need their heads

examined

■ The term worka holic

generally has a fairly

positive connotation,

describing someone

who’s driven to achieve,

always wants the work

to be better... right?

Wrong. A workaholic

is a person with a

psychological addiction,

according to new

Norwegian research

published in PLOS One.

Using standard

Then one day

the rats got

really smart

and strong…

psychological protocols,

the researchers

surveyed more than

16 000 online

respondents over six

months and found that

those who met the

criteria for “workaholic”

also met the criteria for

ADHD (attention deficit/

hyperactivity disorder),

OCD (obsessivecompulsive

disorder),

anxiety disorders,

and/or depression

much more often than

non-workaholics.

In short: Go home!

■ Aerobic exercise

doesn’t just fix heart

tissue, it grows brain

cells, too. The Journal

of Physiology reports

that in an experiment in

Finland, rats that ran on

a wheel showed the most brain cell growth (their

brains were dissected after), followed by those

prodded to sprint (to simulate HIIT). Oddly, neither

rats who climbed with their tails weighted

(to mimic weightlifting) nor those who just sat on

their little rat asses grew any new brain cells at

all. [Your punch line here.]

Remember.

Eating more

curcumin-filled

dishes can fight

memory loss.

Don’t want

your memory

to get blurry?

Eat curry.

■ Curcumin — a

bright orange-ish

spice that’s found in

turmeric and is integral

to most curries

and many other

Asian foods (not

to mention mustard!)

has already

been shown to be

a powerful antiinflammatory.

Now

evidence is growing

that it also stymies

the destruction of

brain neurones —

meaning it may

combat dementia

and even Alzheimer’s

disease.

Researchers in

a year-long study

at Australia’s Edith

Cowan University

gave cognition tests

to 96 middle-aged

and elderly subjects,

then sent half

of them home with

concentrated curcumin

pills, and

the other half with

a placebo.

When all were

retested just six

months later, those

who’d been taking

the placebo showed

a decline in verbal

and memory

skills — but the ones

taking curcumin

showed no such

decline.

Though the study

can’t be considered

conclusive, it helps

explain why many

of India’s urban and

rural populations

have some of the

lowest Alzheimer’s

rates in the world.

How to get

more curcumin

into your diet

■ Pop it. Get

400 to 600mg of

turmeric extract in

tablets/capsules

three times a day.

■ Cook with it.

Curcumin is an

unstable chemical,

so store turmeric in

darkness and add

to an acid like lemon

juice when cooking.

■ Marinate in it.

A turmeric-garlic

mix can cut carcinogens

in grilled

steak, the Cancer

Research Center of

Hawaii says.

From top: Folio ID - Jesus Alonso / Trunk Archive; Johnny Autry / Offset

18

MEN’S FITNESS JULY / AUGUST 2017


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BRAAI

Special!

Everything you need to make life work for you

Lord of

THE COALS

Whether you’re

a cookout rookie

or a braai maestro,

these simple but

sophisticated

hacks will

raise your

grilling game

BY MATT GILES

PHOTOGRAPHS BY

JARREN VINK

■ Are you a barbeque

virtuoso who lives to

man the flames? Or

a braai master who

gets weak-kneed at

the mere thought of

holding the tongs?

Either way, we’ve

got all the ace techniques

and easy tricks

you need to take your

braai skills to the next

level. For example, the

best way to transform

a less-pricey slab of

meat so it tastes like a

prime cut? Age it. Finish

a steak perfectly

without overcooking

it? Reverse-sear it.

Keep a burger delectably

juicy? Flip it, flip

it, flip it!

Yes, with these 16

top tips, a few hours’

practise, and a little

patience, you too can

enter the Pantheon of

braai gods (or, at least

not fall flaming from

the heavens).

The searing truth.

There’s a trick to getting

a steak perfectly done —

not overdone.

JULY / AUGUST 2017 MEN’S FITNESS 21


● Game Changers

Sharpen your skills

Know thy

wood chips.

Kameeldoring,

mopane or rooikrans

form good

embers after

burning.

1) Funkify

Your Meat

■ Dry-ageing a

steak gives it such an

incredible boost of

flavour that restaurants

typically sell

aged steaks for twice

or even three times

the price of nonaged.

So ageing your

own is a sure way to

show off your chops.

It may seem

extreme, but do you

want to hit braai

highs or not?

It’s fairly simple.

The goal is to dry out

the meat’s exterior —

so bacteria forms and

imparts flavour —

but avoid rot-causing

moisture, says The

Food Lab author

J Kenji Lopez-Alt, of

Serious Eats (serious

eats.com).

Start with a bonein

prime rib (with the

fat cap intact), which

will make about six

rib-eye steaks. While

it’s a bit pricey, it has

enough fat to protect

the interior from

bacteria — cheaper

Salt is the essence

of life — and of a

memorable burger.

cuts don’t.

All you need is a

mini fridge (“The

meat will pick up

too many aromas

in a regular fridge”,

says Lopez-Alt), a

cooking rack, a small

fan, and some time.

The steps:

1) Plug in the fridge

and the fan. Set

the fan inside (cut

a tiny hole in the

door’s seal for the

cord, if necessary)

to circulate air and

speed up the drying

of the fat.

2) Place the meat on

a wire shelf or cooking

rack (not a plate

or solid shelf). Close

the door.

3) Wait three weeks

— or, for a more

umami (savoury)

flavour, four.

4) Remove the meat

and trim areas that

have the texture of

biltong (typically

the fat cap) until the

meat is purplishred.

2) Master Your

Reverse Sear

■ To give steaks

maximum flavour,

learn the art of

reverse-searing to

minimise the risk of

overcooking, says

Lopez-Alt.

First, blanket the

steaks with kosher salt

and pepper (½ teaspoon

of each on both sides),

which will help the meat

stay moist as it cools. Let

it rest for about an hour.

Next, fill and light a

chimney starter; once

the coals turn grey

(about 20 minutes),

spread them under half

the grill and place the

steaks on the braai’s

other (cool) side. Cover

and cook them, flipping

occasionally, for about

20 minutes, till the meat’s

internal temp is within

at least 5° of the final

desired temperature.

For medium-rare,

that would be 45°; for

medium, 50°.

Add fresh coals to the

hot side of the braai, and

when it begins to scream

with heat, transfer the

steaks and sear. Rest

the meat for at least

10 minutes.

3–5) Pamper

Your Burgers

Even if you’ve got

the perfect burger

recipe (and who

doesn’t think they

do?), you could

still screw it all up

with a few silly

mistakes. Here’s

how not to.

■ Don’t

preseason the

meat before you

form the patties.

Salt dissolves

meat proteins,

which makes

the texture too

springy. Mould

the patty, then

season.

■ Flip burgers

often — every 15

to 30 seconds —

while cooking and

they’ll be done

30% faster.

■ Upgrade

your cheese.

A few slices of

provolone — or

our go-to, soft

blue Gorgonzola

Dolce — will pair

harmoniously

with the burger’s

well-salted crust.

6) Get Smokin’

on Your Ribs

■ You don’t need to

drop thousands of

bucks on equipment

to become an awardwinning

smoker

— take it from Billy

Durney, who had

only his backyard

grill to train on

before opening his

Hometown Bar-B-

Que in Brooklyn,

USA in 2013. His

simple tricks:

Start with cherryand

apple-wood

chips. “Together,

they’re the PB&J of

smoking”, he says.

To set up the

smoker, arrange a

50/50 mix of wood

chips and coals

under half of a braai’s

rack (similar to the

reverse sear, left) and

place the ribs on the

cooler side; cover and

cook for three hours,

or till the smoker’s

internal temp is 120°.

“If the temperature

isn’t consistent”,

Durney says, “the

water in the meat

won’t combust, so

the collagen and fat

won’t break down”

— meaning the ribs

won’t fall apart in

your mouth. Next,

spray the ribs with

apple juice, wrap in

foil, and cook over

indirect heat for one

more hour.

A minute-long sear

on a separate braai

or chimney will add a

satisfying char.

WHO NEEDS

TO SPEND

ZILLIONS ON A

RIB SMOKER?

NOT YOU.

Food styling by Michelle Gatton/ Stockland Martel;

Prop styliing by Megumi Emoto/ Anderson Hopkins; Burger: Christopher Testani

22

MEN’S FITNESS JULY / AUGUST 2017


You’ve eaten kale —

but never after

it’s gotten crispy

and flavourful over

an open flame.

8–10) Hack

Your Braai

Save yourself a

ton of grilling

heartache with

these handy tips.

Don’t blow it:

Actually, do —

with a hairdryer,

to heat the coals.

■ Use a charcoal

chimney to get a great

(superhot) sear. Once

the coals are extremely

hot, top

the chimney with a

rack and sear off

the steaks for just

a minute.

■ A hairdryer can be

a braai master’s best

friend, especially

if you don’t have a

chimney. Duct-tape

3cm or so of zinc piping

(available at hardware

stores) to the

dryer’s mouth. Use

it to blow the coals

(wear a oven mitt), so

they burn hotter.

■ Cooking a fatty

fish like salmon? Line

the braai with foil to

reflect heat back into

it. This overheats

the grate and flashcauterises

the fish’s

skin so it doesn’t stick

to the grill.

11) Brewski Your Beef

7) Update

Your Veggies

■ Mielies, potato, butternut

and onions are

the oldies but goodies

on the braai scene. oldies

but goodies of the

grilling scene. But that’s

the problem — they’re

dated. So why not try

something new?

There are very few

veggies that Amanda

Cohen, Head Chef at

American-based vegetarian

restaurant Dirt

Candy, hasn’t tried to

grill at the eatery, from

avocados (“not my

favourite”, says Cohen)

to baby artichokes

(a seasonal treat) to

lemons (a simple trick

to boost lemonade’s

flavour).

Her recommendation:

Create a uniquely

delicious salad by

grilling up some dark,

leafy greens like kale,

spinach, collards, or

Swiss chard (the blend

of smoke and crispness

unlocks different

flavour profiles, she

says) and pair them

with fresh fruits and a

cheese like feta.

And the grilling is a

snap to do: Toss them

with olive oil and salt,

place over the flames,

then briefly spritz the

greens with water (to

speed up the cooking

time).

“Once you see the

first wilt, flip them

and cook them till

they have a bit of char”,

Cohen says. It takes

just a minute or so:

“They’ll continue to

cook once you take

them off the grill”,

she explains, so don’t

overdo it.

If you shy away

from greens, cut

sweet potatoes into

wedges, parboil for

a couple of minutes,

add a bit of salt and

olive oil, and grill for a

savoury treat.

FOR THE COMPLETE

RECIPE, GO TO

MENSFITNESS.CO.ZA

■ It’s not just a clever

marketing campaign

to sell more suds.

According to a 2014

study in the Journal

of Agricultural and

Food Chemistry,

marinating raw meat

in dark beer, like a

stout, for at least four

hours before braaing

reduces by more than

50% the presence

of carcinogens that

form when meat is

cooked over an open

flame.

We recommend

making a marinade

using Castle Milk

Stout that finishes

with notes of caramel

Get hopped up.

A stout marinade

makes a robust cancer

fighter.

and licorice.

In a pan, combine

the beer, apple-cider

vinegar, soy sauce,

honey, and spices

(like chili). Set the

steaks, burgers, or

pork chops in it and

marinate in a sealed

bag in the fridge for

a day.

JULY / AUGUST 2017 MEN’S FITNESS 23


● Game Changers

Muscle up

The great pyramid

Pyramid training is the most

popular muscle-building method

in history—but are you getting

the most out of it? Probably not.

BY SEAN HYSON, C.S.C.S.

PHOTOGRAPH BY NICK FERRARI


Arnold did them. Physique models do them. You’ve done them, too, whether you

realised it or not at the time. Yes, if there’s one skill likely to be found in most

gym-goers’ repertoires — besides posing their biceps in the mirror afterward — it’s

pyramiding. Undoubtedly the most intuitive way to train, pyramiding usually means

starting with light weight and doing high reps (usually 12–15), then increasing the load

and reducing the reps. Sets usually total four or five, and reps typically descend from

12 to 10, 8, 6, then 4. As the weight goes up, the reps go down — which, if you visualise it,

makes a pyramid shape. The advantage of the classic pyramid is that the warm-up is

built in. The first, higher-rep sets prepare your body to handle the heavier sets safely.

And as you tire, you do fewer reps, so it’s a very natural way to train. Pyramiding also

exposes your muscles to a wide range of reps, which trains all types of muscle fibres for

optimal growth. But surprisingly, as good as it sounds on paper, pyramiding this way

isn’t the best strategy for most people. You’re about to learn how to make this ancient

training idea more relevant — and effective — than ever.

Pyramid scheme.

Focus on weight,

not reps, so you don’t

burn out as fast.

The Problem

with Pyramids

The main drawback

to pyramiding is the

fatigue it produces. “If

you’re doing sets of 12

down to 2”, says

Don Saladino, an

American trainer to

celebrities and athletes

(driveclubs.com),

“by the time you get

to the double, you’re

smoked”.

A very strong, experienced

lifter might

squat 60 kilograms for

12, then jump to 100

for 10, 140 for 8, and

180 for 6, getting

the full benefit of loads

that suit each of those

rep numbers. But

most of us aren’t

strong enough to make

such big jumps in

weight. For example,

your squat day might

Prop styling by Rachel Stickley/Bernstein & Andriulli

24

MEN’S FITNESS JULY / AUGUST 2017


look more like 60 for

12, 70 for 10, 75 for 8,

and 85 for 6.

In that case, says

Saladino, “your loads are

so close together, you’re

not getting the effect you

think you are”. You’re

too tired to lift what

you could normally do

for 6 reps once you get

there, thereby reducing

the challenge to your

muscles.

The New Architecture

of Muscle

A better way to

pyramid, for regular

guys and beginners

in particular, is to

focus on the weight,

not the reps. Saladino

likes another classic

routine, 5 sets of 5, for

these purposes. Do 5

sets total, gradually

increasing the weight

you use until you arrive

at the heaviest load you

can complete 5 reps

with. This approach

gives you the volume

to make size gains but

also practise handling

heavier weights so you

can build a base of

strength. Because all

the sets are low rep, you

don’t burn out before

you reach the most

challenging load.

Another option is to

do what’s commonly

called a reverse

pyramid. Here, you

warm-up and then

do your heaviest set

first, followed by a few

lighter sets for higher

reps. “You could do

2 feeler sets,” says

Saladino, which are

light but low rep to

prepare your body for

heavy weights, “and

then do work sets of 2

reps and 4 reps. Then

back off with sets of 6

and 8.”

Still a third type of

pyramid is a combination

of the classic

ascending version and

the reverse style. Start

with light weights and

higher reps and work

up heavy, then back off

to high reps again. A

2012 study from the

University of Guilan

in Iran examined the

effect of an ascending

and descending

pyramid model versus

a reverse pyramid on

wrestlers. One group

who used the former

approach made slightly

greater gains in benchpress

strength, while

those who did the

reverse pyramid experienced

a bit more growth in

leg muscle size. The

researchers concluded

that “both training

models were suitable

for increasing strength,

endurance, muscle

mass, and muscular

power… However, if the

aim is increasing

strength along with

increasing muscular

endurance, the [reverse

pyramid] model is

more appropriate”.

Saladino also cautions

that going up and

down a pyramid is more

work than most people

need. If you miss your

target number of reps

on any set, end the

exercise.

SAMPLE

PYRAMIDS

Choose the one that

suits you best, or try

them all.

The Classic

(ascending weight)

EXAMPLE: Sets: 5

Reps: 12, 10, 8, 6, 4

Reverse Pyramid

(descending weight)

EXAMPLE: Sets: 4

Reps: 2, 4, 6, 8

Ascending and

Descending

EXAMPLE: Sets: 5

Reps: 8, 6, 4, 10, 15

FOR MORE TIPS ON

BUILDING STRENGTH AND

MUSCLE, GO TO

MENSFITNESS.CO.ZA

Hard Facts

Our Training Director, Sean Hyson, solves your workout conundrums

Workout: James Michelfelder

“How can I

strengthen

my grip?”

MILT J, CAPE TOWN

■ First, do as many

exercises as you can

that work your grip

automatically while

you’re training something

else. Start doing

deadlifts, one-arm

dumbbell rows, farmer’s

walks, and shrugs.

Avoid using straps on

these exercises so

that your hands have

to work their hardest.

Focusing on making

your training harder

rather than easier is

probably enough alone

to remedy the problem.

If after a few weeks

you still can’t crunch

your empty proteindrink

can, add some

moves that train your

grip directly, like plate

pinches: Squeeze

two 5-kilogram plates

together, smooth

sides facing out, using

just your fingertips

and thumbs. Hold

for as long as you

can; repeat for three

sets. Work your way

up to more plates and

longer times until

your handshake can

crush bone.

Sean Hyson, CSCS, is the

Men’s Fitness Training

Director and author of 101

Best Workouts of All Time,

101bestworkouts.com.

Heavy rowing

builds strong

hands and

thick forearms.

JULY / AUGUST 2017 MEN’S FITNESS 25


● Game Changers

Eat lean

Buffalo gets buff

Cauliflower bumps off chicken to

become fall’s top tailgate treat

BY PAUL UNDERWOOD

PHOTOGRAPH BY

WILLIAM & SUSAN BRINSON


Deep-fried buffalo wings are a social staple.

But at about 100 calories each (not counting

blue cheese dressing, which can run 600 calories for

little more than a third of a cup!), just a few wings — and who eats just a few? — can

wreck your pre-game-day workout. That’s why chefs and tailgaters alike are ditching

the fowl and turning fresh, crunchy, nutrient-loaded cauliflower into a healthy,

low-cal, vegetarian spin on the classic. Sure, cue the eye rolls — but hear us out.

Baked buffalo “bites” like these, a slight variation of the dish served at an American

restaurant Mohawk Bend, taste seriously incredible, so crisp and deliciously spicy

you can’t just eat one — which is fine, since they rack up only 145 calories per serving.

Oh, and Mohawk’s leaner buffalo dip is amazing, too (you know you can trust a

veggie-centric spot that also serves bacon and has 70 craft beers on tap).

No harm, no fowl.

Buffalo cauliflower

bites add heat — not

weight — to your

game-day feast.

INGREDIENTS

1 head cauliflower

½ cup almond milk

¼ cup almond flour

2 tbsp cornmeal

• 240ml Nando’s Peri-

Peri sauce

DIRECTIONS

1) Cut cauliflower into

florets and soak

in almond milk for

10 minutes. Drain;

add to an almond

flour–cornmeal mix

and toss until well

coated.

2) Pre-heat oven to

230°. Spread cauliflower

on a baking

sheet, and bake for

20 to 25 minutes.

3) Remove cauliflower

from oven, place

in a mixing bowl, and

toss with Nando’s

Peri-Peri sauce.

Once the cauliflower

is coated, bake

for 10 more minutes.

Serves four.

4) For a healthier

alternative to blue

cheese dressing,

combine 1 cup

vegan mayonnaise,½

block firm

tofu, 1 tbsp of lemon

juice, a pinch of

garlic powder and

onion powder, and

salt and pepper to

taste. Mix until the

dip has a creamy

consistency, and

chill for an hour.

Food Styling by Suzanne Lenzer; Prop Styling by Emily Rickard/Tricia Joyce

26

MEN’S FITNESS JULY / AUGUST 2017


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Meet the press.

Putting pressure

on tight muscles

tells your

nervous system

to relax them.

Sweat smart

Tank: LASC

Pants: Vimmia

Sneakers: New

Balance

Ball busters

Open up gains with The reason you can’t seem to get stronger

mobility balls ■ or add more muscle is rarely that you’re not

BY SEAN HYSON, CSCS training hard enough. More than likely it’s that

PHOTOGRAPH BY your form is breaking down when the weight

JAMES MICHELFELDER

gets heavy. The solution? Use balls to improve

your mobility. We like the specially designed

mobility balls from Acumobility (acumobility.com), but

lacrosse or tennis balls work, too, to help open up every

muscle group. For example, here’s how to use them if

your bench press is stuck, according to orthopedic acupuncturist

and Acumobility CEO Brad Cox.

FOR MORE

BENCH-PRESS

TIPS AND BACK

OPENERS, GO TO

MENSFITNESS

.CO.ZA

How to Do It

1 Place the balls on

the floor so they fit

on each side of your

spine.

2 Grasp a light

kettle bell with both

hands and lie on

your back, resting

against the balls so

they dig into your

back, 8cm below

your shoulder

blades. Bend your

knees 90 degrees.

Hold the kettlebell

above your chest.

3 Take a deep breath,

then slowly let it out

as you do a crunch,

driving your back

into the balls as you

curl your torso up a

few centimetres. Lift

the bell overhead as

you rise. Your lower

back must remain

against the floor.

4 Slowly lower

your torso and the

weight back down.

That’s 1 rep. Do 5

reps, and then move

your body down a

few centimetres

or so to target the

upper back. Repeat

once more so you’re

pressing right below

the shoulder blades.

■ The balls work

like a massage,

releasing chronically

tight muscles in the

back that prevent

you from arching

your thoracic spine

and retracting your

shoulder blades

when you bench

press and shoulder

press. Improving

your ability to

achieve these

positions makes for a

stronger platform to

bench press from.

LIES WE LIVE BY

MYTH: “You can change

the shape of your muscles

with certain exercises.”

■ The shape of your

muscles — their

length, structure,

and where they

attach — are all

determined by your

genes and can’t

be trained. When

bodybuilders (or

infomercial gurus

who want your

money) say they

can help you get the

“shape” you want,

what they’re really

saying is that you

can build muscles

in proportion to

one another so they

create a particular

visual effect.

For example, if

HOLLYWOOD

MUSCLE

Build wings

like Batman

Widen your back

with more pull-ups

you want your waist

to look smaller,

you can build up

your shoulders and

lats so your body is

wider on top. If you

want thicker arms,

you can focus on the

brachialis muscle

that lies between the

biceps and triceps

(reverse curls).

But if you have

genetically short

bi’s with flat muscle

bellies and you want

mountainous peaks

like Arnold in his

prime… you’d better

go back in time

and find different

parents.

■ If you want a wide

set of lats, why not

ask the man who

helped Batman

spread his wings?

Walter Norton Jr

(ipfitness.com)

trained Ben Affleck

for Batman vs

Super man: Dawn of

Justice with special

focus on the actor’s

back.

“We had three

pull-up days a week,

usually paired with

other torso work or

squats”, he says.

Affleck rotated types

of pull-ups, including

parallel grip (palms

facing each other);

alternating grip (one

palm away, one facing);

and chin-ups

(palms facing you).

Intensity varied,

too, as he sometimes

worked up to heavy

sets of just 3 reps and

other times did higher

reps with slow negatives

(taking several

seconds to lower his

body to the bottom of

a rep). It worked!

Styling by Christina Simonetti; Grooming by Casey Geren/Bernstein and Andriulli

using Chanel Skincare: Ben Affleck: John Russo/Contour by Getty

28

MEN’S FITNESS JULY / AUGUST 2017


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● Game Changers

Lose it

spinach

Trick yourself into eating more (weight-loss-inducing!)

veggies by hiding greens in a fruit-and-nut-butter smoothie

BY ADAM BIBLE

Hide the

PHOTOGRAPH BY JARREN VINK

The more vegetables you eat, the

■ less weight you gain over time,

a recent US-based Harvard study found

— so there’s no healthier diet hack

than “eat a veggie at every meal”. Not a

huge fan? There’s a painless way to do

it: Hide frozen spinach in a smoothie.

The operative word here is hide: Into

a powerful blender, toss a package of

frozen spinach (kale and Swiss chard

also work well), a banana, 2 tbsp peanut

or almond butter, ½ cup water or

almond milk, and a scoop of protein

powder, and pulverise. Believe it or not,

you’ll barely even taste the spinach. We

thought our group Training Director,

Sean Hyson, was nuts when he gave us

this tip, but damned if it doesn’t work.

Cut Rice Calories in Half!

THE FLAB

BLASTER

Fat-loss tips from

the world’s most

famous trainer

BY GUNNAR

PETERSON

(@GUNNAR)

“I train early;

How should I eat

to get ripped?”

BRANDON G, BLOEMFONTEIN

■ I asked my friend,

nutrition genius

and Performance

Fitness Concepts

founder Philip

Goglia, PhD, to

help me synopsise

“eating for

rippedness”, so here

goes:

PRE-WORKOUT:

1 tbsp almond

butter; 1 tbsp fruit

jam

Rice cooked this

way can help keep

the kilograms off.

POST-WORKOUT:

3 whole eggs (or

150g chicken breast

or a protein shake);

1 piece fruit

MIDMORNING:

Another fruit

LUNCH: 150g protein;

vegetable; ½ potato

or ½ cup rice

To fight weight

gain, you need

to eat more

veggies — but

that doesn’t mean

you need to taste

more veggies.

■ If you love rice — but not its 200

starchy calories per cup — a new

cooking method can cut that number

in half. Just add 1 tsp coconut oil and ½

cup white rice (brown won’t work) to

boiling water and simmer 40 minutes.

Refrigerate for 12 hours, and... skinny

rice! The starch in cooked white

rice quickly raises blood sugar and

leads to weight gain if not burned off

immediately through exercise. The fat in

the coconut oil provides a barrier that

makes the starch less digestible.

Portion of the Month

Cooked rice: ½ cup = billiard ball

MIDAFTERNOON:

1 piece fruit; 1

serving (about 12)

raw almonds

DINNER: 400g

salmon, sea bass,

or black cod; 1 cup

spinach or asparagus

AFTER DINNER:

Another fruit or

1 tbsp honey

Here’s why: You need

a light meal of fat/

carbs for energy for

AM. training, then

protein/carbs for

recovery. At night,

fatty fish promotes

deep sleep, resulting

in growth-hormone

release. And a simple

carb before bed

makes blood sugar

spike then crash,

readying you for

sleep (crucial for

fat burning/muscle

repair).

Food styling by Michelle Gatton/Stockland Martel; Prop styling by Megumi Emoto/Anderson Hopkins;

Clockwise from top: Maya Koyacheva/Alamy; Maria Toutoudaki/Getty; Gresei/Shutterstock

30

MEN’S FITNESS JULY / AUGUST 2017


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JULY / AUGUST 2017 MEN’S FITNESS 31


● Game Changers

Suit yourself

Bespoke big shot

Umberto Pitagora is the Obi-Wan Kenobi of suit making: One of the few

bespoke tailors left in the world today, the 75-year-old has a clientele

that’s among the 1% of the 1%. When the US Connecticut-based tailor

was a teen, he wanted to be a mechanical engineer, but once he’d sewn

his first pair of pants, he was hooked. Here, Pitagora dispenses 60-plus

■ You never finish

learning. Nobody

wants to learn

anymore because

it takes a long time.

I started when I

was 10 years old in

my hometown of

Nicastro, Italy. I used

to go to the tailor

shop after school to

stay away from the

streets. When I finished

eighth grade, I

went to work in the

tailor shop to learn.

I’m still learning

after 63 years.

years worth of sartorial wisdom.

BY MARTIN MULKEEN

PHOTOGRAPHS BY WILLIAM AND SUSAN BRINSON

■ You feel good

when you create

something yourself

— like a sculptor or

a painter. I made

my first suit in 1959.

I was 19. First, you

learned how to make

the suit, then you

learned how to cut. It

was a grey and black

suit with pin dots for

my sister-in-law’s

brother. I’ll have to

ask him if he still

has it.

■ If you came of

age with the iPhone,

there’s no way you

could be a tailor. For

the new generation

to learn would be

near to impossible.

It’s a dying art. Very

few of us are left

— most are in the

cemetery. When I

was 28, there were

49 tailor shops in my

hometown. Today,

there’s one left.

■ With a good custom

suit, you feel the

difference. It feels

free. The way I see

it, 75% of the human

body is not perfect.

Everybody has some

problem: big shoulders,

big chest, small

waist, whatever. It’s

cutting for the contours

of the person

that matters.

■ Suits used to

be very boring;

45 years ago, the

uniform used to be a

blue suit, white shirt,

and blue tie. I called

it the IBM uniform.

But it’s changed —

there are so many

colours and patterns

now, it’s much better.

■ You need more

than one suit. The

finest material is

not necessarily the

strongest. In fact,

something like

Superfine 210 wool

is good to wear only

Pitagora, who has

made thousands of

suits during the past

63 years, stocks his

sartoria, or tailor shop,

with more than 500

swatches of shirt

fabric, each in different

styles and colours.

“ You feel good when you create

something yourself. I made my

first suit in 1959. I was 19. First,

you learned how to make the suit,

then you learned how to cut it.”

once in a while, on

a special occasion.

It’s like having a

Lamborghini when

you need to go to the

mountains — you

need a Jeep for that.

■ A classic suit

never dies. It will be

good for the next 20

years. If you always

go for the newest

style, in a few years,

it will look terrible.

■ The customer is

always right — at

my approval. I don’t

want anyone coming

here to tell me

what to do. I become

their adviser — let’s

put it that way.

■ The weirdest

thing I ever had to

make was a long-tail

coat for a magician.

I had to sew in all the

pockets for a rabbit

and a pigeon. He

even brought two

pigeons to the store

to check the size for

the pocket.

■ The best advice

I ever received was

to be humble. My

father told me that.

Be nice to people.

If you can help a

person, do it.

32

MEN’S FITNESS JULY / AUGUST 2017


JULY / AUGUST 2017 MEN’S FITNESS 33


● Game Changers

Bring it

The Cuban

advantage

In his debut monthly column for Men’s Fitness, everyone’s favourite

billionaire investor, NBA owner, TV star, fitness fiend, and all-around guy’s

guy reveals the very high-level secrets behind his winning ways.

By MARK CUBAN

“ Nice always

works better.”

What’s the best decision

you ever made?

SIPHO M, JOHANNESBURG

Careerwise, it was

learning how to sell,

which meant I could

always find a job. It

also meant that any

company I ever started

would always have a

chance of survival.

What’s the smartest thing

you ever spent money

on? The dumbest?

DAN S, PRETORIA

Smartest? A plane. It

is obviously brutally

expensive, but time is

the one asset we simply

don’t own. It saves me

hours and hours. And

the dumbest? Let’s see…

if I could remember

them, I could list you

a couple hundred bar

tabs with my buddies.

How much money is

“enough”?

ATLEGANG S, JOHANNESBURG

“Enough” is what it

takes to not worry

about the bills. “A lot” is

enough that you never

have to worry about

working again. “F***

you” money means

you can rent a jet to go

wherever you want,

whenever you want, and

no party is out of reach.

“F*** everyone” money

means you can have

your favourite band in

your backyard, not care

how much it costs, and

lend them your jet to

get there.

How can you tell the

difference between a

good idea and a bad idea?

DAVID M, JOHANNESBURG

By whether or not

the person started a

company around it.

Ideas are worthless

until you do something

with them.

What’s the real key to

your success?

JUSTIN W, CAPE TOWN

I grind harder than

anyone.

If you could live your 20s

or 30s again, what would

you do more — and less

— of?

JOE M, JOHANNESBURG

Are you kidding me?

Wouldn’t change a

damn thing.

What things have you

found are important

in life, and what really

aren’t?

SVEN E G, CAPE TOWN

Family, time, being

nice, not being stressed

are things that make

a difference. Trying to

have more than the next

guy isn’t.

What do you say to

yourself when you fail at

something?

DEELAN S, DURBAN

What can I learn?

Whose ass am I going

to kick in business to

get back in the win

column?

What do you do when

you get mad?

NOAH T, PORT ELIZABETH

Shoot baskets.

How do you choose your

friends — what’s most

important?

SHAUN B, JOHANNESBURG

I don’t choose new

friends. I’ve had mine

forever.

What are the best things

a boss can do to run a

healthy company and

have happy employees?

HARRY N, CAPE TOWN

Have a vision for the

company. Know what

it takes to get there,

and share that with

your employees and

customers. Realise

you’re responsible for

everything. Be involved

in sales. Understand

that your employees

have goals that may

not match yours. You

have to give them a

reason to adapt to the

vision. Be nice and

reduce the stress of

those around you. Nice

always works better.

Andrew Eccles/August

34

MEN’S FITNESS JULY / AUGUST 2017


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● Game Changers

Go fast

THE CAR

COACH

All things speed, from

an auto engineer and

lifelong racer

BY JOHN DINKEL

(AKA @CARMUDGEON)

Automatic vs

manual gearbox:

Which is better?

BRYAN S, PRETORIA

Hot hatch education

GTI progressing

through technology

BY JOHN PAGE

re there any guarantees in

motoring? The Golf GTi

A

could be the closest thing to

it: flawlessly fast. Solidly competent.

The very definition of a modern hot

hatch at the zenith of its genre. With a

mild enhancement swapping out the old

with the new, the not-quite-Golf-VIII

(or Golf 7.5 should you wish) delivers

fiercely on reputation.

There is a small difference in output;

162kW becomes 169kW, which if you

know your hatches scores it near the

bottom but because of its DSG gearbox,

no manual is available, GTI maintains

blistering real-world sure-footed

pace, dispatching 0-100km/h in 6.4

seconds. Handling is remarkably

compliant but if you believe somehow

in the microscopic compromises in

ride quality the GTI can be ordered

with Active Dynamic Dampers at an

additional expense.

Connecting new LED lights is an

extended chrome blade with meaty

cooling apertures in the bumper

eluding to a wider, lower stance. As

with every iteration of GTI, the wheels

take on a new design. That and the

two exhaust pipes have become iconic

visual hooks we subconsciously identify

from a distance.

The GTI is not spared from carrying

a list of optional equipment but it does

mean you can be rather choosy about

what you need from your performance

hatch.

Active Info Display is a digitally

customisable 12.3-inch display that

replaces the conventional instrument

cluster. It’s almost as good as

heads-up display with crisp graphics

for navigation merging with media,

telephone and of course speedometer

and rev counter.

A first for the GTI is Gesture Control

as part of the optional Discover Pro

System. A swipe of the hand toggles

through menus but greater effort is

expended to reach out and touch the

9.2-inch screen – with a new finish

that mimics a tablet, gesture control

almost seems to deny you the feedback

from swift haptics. Then again, neither

is necessary with voice control. A

configurable home screen is another

■ I do enjoy the feel

of a walnut knob in

my hand as my feet

perform the threepedal

ballet Henry

Ford intended every

driver to master.

But in stop-andgo

traffic during

Friday rush hour,

I won’t deny I’d

give my kingdom

for horsepower

connected to an

automatic tranny.

For the average

driver who wants

only to get from

Point A to Point

B with the least

amount of angst,

an auto trans is the

way to go. Today’s

automatic features

a lockup clutch,

which eliminates

transmission slippage

and offers better

fuel economy.

Plus, it’s more

environmentally

friendly.

But if you want

the feel of a manual

minus the complications,

try a dualclutch

gearbox, like

those found in Fiats

and VWs. With its

second clutch, it’s

ever ready to shift

up or down without

the slightest hesitation,

so it’s faster

and smoother

than any conventional

manual or

automatic.

36

MEN’S FITNESS JULY / AUGUST 2017


feature carried over from the smartphone

world, dragging with it Apple CarPlay

compatibility.

Sensors and radars range from the

simple reverse parking with cross traffic

alert to blind spot monitoring, to the

sophisticated active cruise control which

maintains a steady safe distance to the

car ahead.

Nestled below the GTI, the entire range

benefits from a number of tweaks as the

Volkswagen Golf continues to assert

dominance as the country’s favourite

premium hatchback.

JULY / AUGUST 2017 MEN’S FITNESS 37


● Game Changers

Go fast

Light the fuse

A naughty 162kW of

fireworks are always

bubbling near the

surface

BY JOHN PAGE

ittle turbo hatches are

gaining muscle, fast. The

L

fourth-generation Clio

RS is now firmly where the big boys

once wrestled bragging rights. The

turbocharged petrol engine is tuned to

147kW in the LUX version or a beefier

162kW in the stiffer, gripper Trophy

version. We’ll get to that in a minute.

Renault’s loaded the Clio RS to the

gunwales with technology. Navigation is

standard, hands-free key, cruise control

tally to a car that will flatter the daily

chores in anticipation of a small gap in

traffic or a Sunday blast.

The uncanny ability to do both

is partially down to the dual clutch

automatic gearbox – manual fans will

soon be won over by the millisecond

shift times plus launch control which

sees the Clio rocket to 100km/h in

6.6 seconds. And if you have a nous

for detailed performance data the RS

monitor is capable of recording realtime

telemetry.

But to the crux of the matter; Trophy

versions come with the louder Akrapovic

exhaust and 18-inch wheels compared

to the LUX’s 17s, bolted over the same

brakes albeit with red calipers. The LUX

is no distant runner-up. Speed over the

majority of distances is a near match

not only for the Trophy but when pitted

against other brands.

38

MEN’S FITNESS JULY / AUGUST 2017


No copying here,

CX-5 is unique

High Five

CX-5 stirs soul into

the SUV

BY JOHN PAGE

ith a cutting-edge design,

quality that belies the price

W

point and value as its major

tenets, Mazda is undergoing a product

resurgence vying for your attention. The

CX-5 fits perfectly into the mould of

family SUV, carrying on

where the smaller CX-3 left off.

Mazda’s philosophy towards the

SUV is commendably simple. It wins

your interest, effuses personality, then

warms you into the cabin through soft

leather padding and cushy seats with

focal highlights here and there. It’s a

remarkably easy concoction when you

think about it, executed in a way that is

fresh: Non-German sombreness but not

Japanese cheaply sourced finishes either.

In the thick end of the model range

you get to enjoy daily convenience

features like powered tailgate, blind

spot monitoring, lane keeping assist,

heads-up display and navigation. But

even the base model sports a lengthy list

of standard equipment from dual zone

climate, Bluetooth, USB, cruise control

and reverse camera.

Men’s Fitness found that the petrol

engines were outshone by the brawnier

diesel versions – incidentally also the only

path to specifying a CX-5 with all-wheel

drive. The numbing petrol engines can

be lethargic but the attitude changes

quickly with the diesel with the rest of the

package engaged with newfound vigour.

JULY / AUGUST 2017 MEN’S FITNESS 39


● Game Changers

Play on

The Surge offers a

grim vision of the

future.

THE FIT

GAMER

Optic Gaming’s Halo

master and resident

gym rat

MICHAEL

“FLAMESWORD”

CHAVES

How do you

sleep after staring

at the screen

for so long?

BEN S, JOHANNESBURG

Games for Days

We explore a creepy space station with

shape-shifting enemies, fight as our

favourite heroes (and villains) from the

DC Universe, and don an exo-suit for

some serious ass-kicking RPG action!

BY ANDRE COETZER

1) THE SURGE

Set in a heavily dystopian

future as Earth nears the

end of its life and with the

intelligence of technology

incrementally increased

over the years, many jobs

for the human race have

been made redundant,

forcing Earth’s citizens to

head out into the suburbs

seeking labour, aided by

exoskeletons to improve

their efficiency. The world

of The Surge offers a very

grim vision of the future,

where the evolution of our

technology, our society,

and our relation with

the environment led to

a decadent state of the

Human civilisation. The

Surge features innovative

combat mechanics and

an original character

progression system based

on modular upgrades

gained through tight,

visceral combat. Battle

through a world gone mad

as Warren, on his first day

of work at CREO, a mega

corporation that has

been hit by a devastating

catastrophe. Balancing risk

and reward is at the heart

of The Surge, as the unique

loot system gives you

greater control over what

you claim from defeated

enemies. In visceral combat,

you can individually

target specific body parts,

damaging them with a

combination of vertical and

horizontal attacks before

slicing the part off entirely

- and what you dismember

directly determines what

piece of equipment you

loot. The Surge will feel

very familiar if you’ve

played any of the Souls

games, and the influence is

obvious, yet the futuristic

setting, as well as a few unique

ideas, sets The Surge apart.

Available on PS4 and Xbox

One at awx.co.za (R765)

Break Things.

■ There are boxes everywhere. Jump

and smash your way through them to

find additional tech scrap. There are

also a few places in the game where you

can upgrade your rig to get more implant

sockets, giving you even more perks to

play with.

2) INJUSTICE 2

Injustice 2 continues the story set

in motion in Injustice: Gods Among

Us, beginning in a fractured

universe where bonds are broken

and every alliance is thrown into

war. Batman and his allies work

towards putting the pieces of

society back together, but struggle

against those who would restore

Superman’s Regime. In the midst

of this chaos, a new threat appears

that will put Earth’s very existence

at risk. Players will decide where

their loyalties lie and have the

ability to personalise iconic DC

characters with unique and

■ When I first

started gaming, I

had trouble falling

asleep. I’d been given

all sorts of advice —

one guy told me that

he sleeps six hours

a night, then takes

an hour-long nap

during the day.

But naps make

me groggy, so I

developed a ritual: I

attack my body during

the day, working

out in the morning

and pushing to tire

myself out. Then

I set a deadline to

fall asleep exactly

two hours later. So

if my team finishes

our practise session

at 10pm, I’m in

bed by 12. In those

two hours I relax

and try to slow my

thoughts. By the

time I get to the end

of the day, my body’s

exhausted and

needs to sleep.

Once in bed, I shut

everything down —

including screens.

[Studies show LED

screens’ blue light

can interfere with

sleep.] I set my

bedroom temperature

to 20°, which

I’ve read is optimal

for recharging one’s

brain. I’ve been

doing this for a year

now, and it works.

40

MEN’S FITNESS JULY / AUGUST 2017


powerful gear earned throughout the

game. As with the original, Injustice

2 delivers amazing gameplay along

with an extremely compelling story

that resonates with core and casual

gamers. Each of the dozens of playable

DC characters has their own unique

play style and roster of special moves.

Regardless of the outcome, each battle

brings the opportunity to earn new

gear and abilities. Injustice 2 also

features an all-new Multiverse Mode,

offering players a whole world beyond

the game’s story campaign and the

opportunity to take part in a variety

of uniquely themed challenges to

earn additional rewards. As with the

Mortal Kombat series, Injustice 2 is

incredibly fun to play, easy to learn

and difficult to master. If you’re a fan

of comic books and good fighting

games then Injustice 2 is a must buy.

Available on PS4 and Xbox

One at awx.co.za (R860)

3) PREY

Set on a run-down space station

infected with hostile Aliens, Morgan Yu

sets out to unravel the clues you’ve left

behind for yourself, and discover the

truth about your past. The shadowy

extraterrestrial presence that has

infested Talos I is a living ecology bent

on annihilating its prey. It’s up to you,

one of the last remaining survivors

aboard the station, to end the deadly

attack of these haunting predators.

Orbiting the Moon, the Talos I space

station symbolises the height of private

space enterprise. Explore a lavish craft

designed to reflect corporate luxury of

the 1960s, and navigate interconnected,

non-linear pathways built to hide

countless secrets. Gain alien abilities

to develop a distinct combination of

powers and upgrade your unique

skills. Craft increasingly useful items

with the blueprints, gadgets and tools

on board the station to overcome

dangerous obstacles in your way.

Survive unprecedented threats with

your wits and ability to improvise.

Dubbed by many as Bioshock in space,

it would be hard to argue. The look

and feel of Prey is incredibly similar

to the Bioshock series yet it brings so

much more to the table. It’s a genuinely

terrifying game filled with jump scares

galore, yet the mystery of the Talos I

space station keeps you going forward.

Available on PS4 and Xbox

One at awx.co.za (R860)

Prey is a psychological

thriller set

on a space station

orbiting the

moon in the year

2032.

Injustice 2 features

an all-new

Multiverse Mode

with themed

challenges and

rewards.

JULY / AUGUST 2017 MEN’S FITNESS 41


● Game Changers

Ride

The ticket to freedom

Take a sneak peek

at the all-new

BMW 1200 GS

and Adventure

models that’ll have

you sailing through

just about any

obstacle like a pro.

BY GAVIN PERRY

henever I get invited to a

BMW press launch event I

W

get excited. I get flashbacks

of all the amazing times I’ve

attended in the past and relive memories

of some of the greatest bikes I’ve gotten

to ride at those events. I also wonder to

myself, how could they possibly improve

on the near close to perfection that is

their press events and the way they host,

and allow, and plan, for the press to

experience said new bike to the max.

The GS launch set a new bar in my eyes.

We arrived at the BMW rider training

centre in Zwartkops and were given

our press packs and a nice sit-down

presentation on the 37 years of GS history

and a further update and walk-through

of the new bike and the features we could

expect to enjoy on the ride over the next

two days.

What I really love about BMW launches

is the setting, locations and routes they plan

for you to ride. Because the GS is an on-off

adventure themed bike I was expecting

to be thrown into some off-road riding of

which I have no experience at all, and I was

a little concerned at how I would handle

it. So, when we finally did arrive at some

dirt roads and bush, I made the switch to

off-road mode (Enduro Pro) and changed

the suspension using the all new “next

generation’’ electronic suspension Dynamic

ESA, both of which you can do on the fly…

I was really surprised and impressed with

how effortless the GS made riding on dirt

and bumps and over rocks or through

water. Many times over the two days I

found myself coming into a dirt road bend

to hot, or over gravel and deep sand, and

thought to myself “now I’ve really done

it…” and lo and behold, the GS just sailed

through all the obstacles and really made

me look and feel like a pro.

The GS is rather iconic and sells like hot

cakes in South Africa. I don’t actually think

there is a bike out there that even comes

close to BMW GS sales. It’s popular and

sought after and on the road I see loads of

them. Until now, I didn’t get the appeal of

this type of bike, but now I do, after two

days on tar, sand, gravel and grass all over

the Pilanesberg and surrounding areas.

After travelling in convoy with press and

BMW staff alike with little to nothing in

common but the same bike between our

legs and the open vastly

differing road surfaces… I felt

so connected in that moment

and imagined how planned

trips like this with family and

friends could be so extremely

fun and amazing. It all made

sense, and having such a

versatile bike as your weapon

of choice for life as a whole

also rang true.

The New GS has many

engine updates and

improvements. Powered

as before by the air/liquidcooled

boxer with an output

of 92kW at 7750rpm and

a maximum torque of

125Nm at 6500rpm, the

new R1200GS now has an

altered catalytic converter

and a new data status for the

engine management to meet

the latest EU4 requirements.

The 2017 model already

saw the addition of a judder

damper on the transmission

output shaft and a revision

of the selector drum actuator

and transmission shafts…

all make for smooth and

responsive power delivery

through all gears and

in all situations. There

is also additional tech

and electronics for days.

There are some sport and

superbikes that still don’t

even have quick shifters

and only the real serious

ones have an auto blip and

downshift assist. The GS has

both, and they’re good, real

fast and smooth and made

riding absolute bliss.

Apart from the amazing

food and the way BMW hosts

one like royalty, treating you

to locations and experiences

you don’t often get to

experience, you get to also

do it on an exceptional new

bike, which you get to ride… a

42

MEN’S FITNESS JULY / AUGUST 2017


lot. They make sure that after the launch you

have put that bike through all its paces. So,

you truly know what it can do and are able to

relate what it is about this new machine that

you like or dislike. I must commend BMW

SA on their GS launch and the roads and

routes they planned for us. My eyes have been

opened to a whole new world of motorbikes

that I’ve been depriving myself of. When I

do make the step into this world, the GS is at

the top of my list of bikes to choose from. I’m

sure even when I do compare it to the others,

it’ll still be high up there if you take the GS

sales into account as the most popular public

opinion of this type of bike.

JULY / AUGUST 2017 MEN’S FITNESS 43


44

MEN’S FITNESS JULY / AUGUST 2017


Talking points

Game Changers ●

Marco

Araujo

USN Elite Athlete and WBFF Pro Fitness

Model Marco Araujo shares his journey

into the fitness industry. We discuss

who inspires him, why he loves training

legs, and what are some of his favourite

supplements.

BY CHARELLE JOHNSON

hen did your fitness journey

begin and what got you into

W

competing? I started at the

age of 20 with weight training after I

had picked up a serious injury playing

soccer. The injury ended my soccer

career which led me to weight training.

I needed to do something to keep my

health and fitness going. In 2011 I did

my first show, completely off the books

and not planned. I walked into the

gym the one day and one of the guys

in the gym, Juan Botha, approached

me and asked me if I’d be standing in

three weeks. I had no idea what he was

talking about, so he explained it all and

asked me if I was keen on a challenge,

and I accepted. I successfully won my

first show - Mr and Miss Body Beautiful

SA 2011.

What would you say has been the most

rewarding part of your career in fitness?

I’d say it’s the number of people, brands

and companies who believe in me. Being

offered sponsorships, or asked to be the

face of a brand is a really rewarding and

satisfy feeling. We all work so hard, so

to be rewarded with that is an amazing

feeling.

Which industry athlete has been the

most inspirational for you throughout

your career? That’s going to be Jaco de

Bruyn. I met him at my first show and

we both landed up winning our line-ups

and look where he is today.

What is your favourite muscle group

to train and why? My favourite muscle

group to train is definitely legs. There

is no better feeling than completing

a killer leg workout - the adrenaline

and the endorphins. The amount of

testosterone your body releases is way

more than any other muscle group. And

come on, we all want serious legs.

There’s been rapid growth in the

South African fitness industry; do you

think this adds pressure on current

athletes to continuously grow and better

themselves? It most definitely does. The

truth is, there will always be someone

better than you. The trick is to always be

one step ahead, think outside the box,

try new things, use every opportunity

given to you, and help others to help you.

Market yourself in a way that suits you,

build your own brand and allow people

to know the real you.

What has been the most difficult

part of competing in the South African

fitness industry? Fitness and competing

isn’t nearly as big in SA as it is overseas,

so it can be costly preparing for a show.

Also, choosing which federation to get

into and which one will benefit you

best and help build your career is a

challenging decision to make.

What has been the most memorable

moment for you throughout your

career? The most memorable for me

is definitely the night of WBFF South

Africa 2015; when I received my PRO

status. That feeling is indescribable. It

feels surreal, like a dream. There are

so many emotions, relief, satisfaction,

gratitude and a whole lot more.

As a certified trainer you see many

people fall off the wagon. What would

you say is the number one contributor

to people not following through with

their goal to be fit? People are often very

impatient and want immediate results

within their first few weeks. They forget

what a shock it is to their body when you

have a complete lifestyle change. I also think

friends and family play a big role in this process

as people are often shy or scared that people

might judge them.

What’s your personal take on nutrition and

dieting? I take my nutrition and dieting very

seriously. I am a firm believer in feeding the

body key nutrients at the right time of day. This

has helped me reach my best fitness levels.

Many people sell themselves short because

they don’t think diet is that important. I believe

maximum results are based on 80% nutrition

and 20% training.

Athletes Choice

1) USN L-Carnicut

L-Carnitine taps into your fat supply and may

provide support to burn it as fuel, resulting in

increased energy. Without L-Carnitine, these

fats cannot be burned for energy and are instead

shunted to store body fat.

2) USN BlueLab Whey Protein

Supplement consumers have spoken, and USN

have listened. That means that in addition to the

basic flavours (chocolate, vanilla & strawberry),

USN BLUELAB 100% Whey Protein is now also

available in Caramel Popcorn Flavour, Chocolate

Peanut Butter, Wheytella and Double Chocolate

Rocky Road flavours. USN BlueLab Whey offers

optimal muscle support and recovery, optimal

nitrogen retention and amino acid conversion

and is an easy to digest whey protein isolate,

hydrolysate and concentrate blend.

3) USN Pure Vitargo

USN’s Pure Vitargo is a superior formulation

that fuels performance and recovery. It has

shown to increase muscle glycogen stores and

heighten insulin response. Used as an intraworkout

supplement, USN Pure Vitargo fuels both

performance during exercise and recovery.

4) USN Amino Stim

USN Amino Stim has been developed as an intraworkout

supplement to support performance

levels throughout activity, as well as muscle

development and recovery. Amino Stim is a

scientific blend of mostly essential and semiessential

amino acids, including the Branched

Chain Amino Acids and Glutamine, potent energy

stimulants and green tea actives.

JULY / AUGUST 2017 MEN’S FITNESS 45


● Game Changers

Hot seat

46

MEN’S FITNESS JULY / AUGUST 2017


Road rocket. The

Stingray reaches 60 mph

in nearly four seconds,

slicing through S-curves

thanks to an eight-speed

automatic transmission.

Alrieta De Wet

We secured a

seat with Alrieta

De Wet - USN

Ambassador,

WBFF Bikini Pro

and Personal

Trainer.

BY CHARELLE

JOHNSON

Take us back to the beginning.

Tell us where you grew up

T

and what sparked your love

for fitness? I am, and have always been a

Pretoria girl. Since my school days I have

been active and grew up in a house where

we always had home cooked meals. Since

the age of 16 I was tearing exercise pages

out of magazines and making my own

workouts. The book even had a dancing

Timone from The Lion King with flowers

around its neck, coconut cups and a dress

to motivate me for summer.

How would you advise someone

on maintaining a healthy lifestyle?

Maintaining a healthy lifestyle

throughout the year is a choice; it’s

the best I have made so far. It is not

just about choosing to live healthy

but is also about educating yourself.

As females, we tend to forget that our

bodies need food in order to function

properly and that yo-yo dieting and

starving ourselves to fit in our dress by

the weekend is not the healthy option.

If you did not plan your meals or just

want to start off slow, always remember

to base them off having protein, good

fats, light carbs and veggies.

Tell us a bit about what motivates you

to get up daily and continue living a

healthy lifestyle. Motivation is definitely

the key; I am privileged to have amazing

clients in the early morning hours from

5am that want me to help them change

their lives. It motivates me to see the

difference I can make in someone else’s

life by educating them in something they

can take with them forever.

Which muscle group is the most

difficult for you and how do you go

about ensuring your progress in its

development? Personally, the muscle

group that takes the longest for me

to grow is my gluteus. I have started

training them twice a week by doing a

heavy session in the beginning of the

week (so I can secure my Sunday cheat

meal), and my second session would

normally be focused on the burn and

doing isolated exercises like Single-leg

Hip Thrusts.

Give us a little insight into who has

motivated you most during your journey

in the fitness industry. My biggest

inspiration throughout my journey I

would say has been Jaco de

Bruyn. He has not changed

since the first day I met

him (except in size). He

has time for everyone and

is a genuine and honest

individual.

2017 has kicked off and is

in full swing at this point,

we’d like to know what

fitness related goals you

have set up for yourself? My

fitness related goals for the

year are to work harder, eat

healthier, fall in love with

this lifestyle over and over

again and to grow my glutes

and shoulders.

We all know nutrition

is king and we’d love to

know what supplements

you cannot live without?

My favourite USN

supplements are Amino-

Lean orange flavour,

Phedra-Cut Slim Packs,

Diet Whey Wheytella and

the new Trust Protein bars.

JULY / AUGUST 2017 MEN’S FITNESS 47


Earn It! The

guy’s guide to spending money

Worth-less

or Worthless?

Poor Credit Ratings, Unfavourable Investment Prospects, Junk Status - these are

terms being attached to this part of the globe that we call home. But what does this

mean to us?

48

MEN’S FITNESS JULY / AUGUST 2017


y Kim White

Firstly we need to define the meaning

of Junk Status before we can fully

understand its effect. Having

consulted the internet, reference

material and the good old fashioned

dictionary, I discovered that it is

barely a “real” term at all, but rather a

concept. The meaning of Junk is quite

simply, ‘anything that is regarded as

worthless, meaningless, or

contemptible; trash’ and sadly very

applicable to the investment and

credit rating of our beloved country.

With this in mind, we need to

understand what this means for the

country as a whole. The recent

downgrade from BBB- a couple of

years ago, to our current rating of

“Junk Status” this year essentially

means that the Credit Rating of South

Africa is really bleak. This translates

into the world view that the

government has increased the

possibility that it will default on debt

repayment, thus increasing risk,

which in turn affects interest rates of

said debt, and decreases the chances

of more money becoming available

from outside of South Africa’s

borders. So if the country tries to

borrow, less money will be available

and that which will be on offer will

have higher costs and more stringent

terms attached to it. Essentially this

means that more of the country’s

budget is going to be used to repay

interest and debt, making less money

available for the internal needs of

running and growing the country, for

things such as state healthcare and

pensions, education, research and

development, housing, tending to the

poor, maintenance of government

institutions and building and

repairing infrastructure such as

roads, parks, water and electricity

supply etc. Junk Status also reduces

the chances of foreign investment,

due to a growing lack of confidence in

the return of such investments. This

could also be coupled with a possible

outflow of current investors.

So, how does this affect us?

Fortunately there will be little

‘immediate effect’ on the average

South African, but this window of

reprieve will be short lived as the

effects of what has happened begin to

impact our everyday spending. The

chances of interest rates going up are

high and this will affect anyone with a

bond, a vehicle loan, a personal loan

or a credit card etc, thus decreasing

one’s disposable income. With less

money to spend, the average South

African will essentially be spending

only on the necessities such as food,

vehicles and one’s bond in order to

cover the higher cost of debt.

Another knock-on effect could be a

IN REAL TERMS, HOW DOES THIS AFFECT ME?

2% interest

rate hike has

the following

impact on

your monthly

expenses

Interest

rate

Home loan

R2m over 20

years

further drop in the Rand, thus

increasing the price of all imported

goods such as petrol, food, vehicles,

electronics and a surprising amount of

raw materials. A decrease in the Rand

translates into direct increases in

relation to the cost of living which

further decreases our disposable

income.

With personal debt becoming an

increasing factor in the day-to-day

living of South Africans, with statistics

of last year showing that more than half

of South Africa’s Consumers owe 75%

or more of their income to creditors,

such increases are bound to cause

everyday living to become a difficult

state for the average person. ■

Kim White CA (SA), CFP and Master tax

practitioner (SA)

Personal loan

R50k over 2 years

Car finance

R600k over 5

years

10.5% R 19,967 R 2,318 R 12,896

12.5% R 22,722 R 2,365 R 13,498

Increase

in monthly

expenses

R 2,755 R 47 R 602

SO WHERE TO FROM HERE? Measures need to be taken into consideration so that

we can weather the storm:

■ Make a concerted effort to reduce you debt (personal loans, credit cards,

bonds, vehicle finance etc).

■ Tackle high-interest debt first

■ Live within your means.

■ Support local enterprise over imported goods, as much as possible.

■ Buy wisely.

■ Save for rainy days.

JULY / AUGUST 2017 MEN’S FITNESS 49


Burn It! The

guy’s guide to spending money

2

Give these four a whirl.

Pick up one of the top .001% of blenders

on the market.

1

3

4

Buying preowned

tech is

like buying a

car: Steer clear

of shady deals

on Craigslist.

The best

of the blades

Our guide to buying IF YOU ASKED ME what my favorite moment in a

man’s favourite kitchen Will Smith movie was (because, why wouldn’t

appliance and healthyeating

status symbol: the wouldn’t be when he played a certain pugilist

you?), my answer wouldn’t be the time he flashed

his inner bad guy in the hit Suicide Squad. It

all-powerful blender named Ali, either. No, it would be a forgettable

scene from the forgettable 1998 thriller Enemy of the State.

When his house gets ransacked by government agents, Smith is

incensed. “They took my blender!” he gasps, before explaining

his attachment to the kitchen appliance: “Some people

meditate. Some get massages. I blend.” It’s like he was speaking

directly to me. I swear by my blender, regardless of whether

I’m making margaritas, banana smoothies, or tomato soup.

But the big problem with blenders? Choosing one. There are so

many on the market right now, all of varying degrees of power

and quality. So I gave the top-of-the-line best sellers a rigorous

testing and decided on my favourites.

FOR: THE FRUGAL FOODIE

1) The Oster Heritage Blend Beehive

R1 450, za.wellindal.com

The minimum you should pay for a

budget countertop blender is about

R500. Why? Well, a countertop blender’s

overall performance comes down to three

components: the power of the motor, the

construction of the blade, and the design

of the jug — also known as a “carriage”.

The only way to make a cheaper version is

to downgrade all three, which is far from

ideal.

The old-school Oster Beehive,

meanwhile, is a bargain buy. It has

almost 1 horsepower of crushing

strength, which will easily pulverise leafy

greens into a smooth purée. The grooves

on the carriage aren’t cosmetic details,

either: They help keep the mixture

Food styling by Michelle Gatton/Stockland Martel; Prop styling by Megumi Emoto/Anderson Hopkins

50

MEN’S FITNESS JULY / AUGUST 2017


y Mark Ellwood

moving while the blades spin, so the

blending’s even. It’ll look great on a

kitchen counter, too, thanks to its retro

styling and stainless steel finish.

The catch: It loses marks for the twospeed

setting with a high-low toggle

switch, making the Beehive slightly less

easy to control.

FOR: THE DAILY SMOOTHIE FANATIC

2) Nutri Ninja Auto-IQ Compact

System BL 682

R5 000, ninjablenders.co.za

When it comes to high-calibre,

dependable blenders, smoothie

elitists are divided into two warring

camps: Vitamix guys and Nutri Ninja

guys. “If you’re a member of either

team, you’re going to brag about it”,

says Lauren

Slayton, nutritionist of Foodtrainers.

At first glance, I can see the appeal of

both. The Vitamix 7500, for instance,

is a high-quality, American-made

product with the power to pulverise

just about anything — nuts, dates,

fibrous greens. It comes equipped

with a hefty 2-horsepower motor. The

company also boasts an excellent

customer service apparatus if

anything goes wrong or you have a

question about how to use it. The

problem, however, is the cost: around

R18 000.

It’s for that reason alone I’m

staunchly Team Ninja. Its

comprehensive BL682 system, which

is both a blender and an extractor

(which keeps nutrients in the final

smoothie), costs less than a third of

the comparable Vitamix. Its

1.6 horsepower motor is plenty

powerful. And if you break the

carriage, replacement parts are easily

available online. Finally, it’s

generously packaged with

accessories, notably the double-wall

stainless steel “go-cup”, which will

keep your smoothie cold on the drive

to work.

The catch: It needs a thorough

cleaning each time, because the

stacked blade setup traps food easily.

FOR: THE AT-HOME CULINARY GOD

3) The NutriBullet Pro 900

R2 700, yuppiechef.com

Make no mistake: This Infomercial

Hall of Fame-worthy blender really is a

badass. But if you go for the

NutriBullet, eschew the entry-level

model and opt instead for the Pro

version.

At 900 watts, the Pro’s motor is 50%

more powerful than the basic version,

so you’ll have greater control and make

less-lumpy concoctions. It has two

carriages instead of one, which is useful

if you’re planning on impressing

overnight guests with your breakfast

finesse. Bonus: That second carriage is

also 945ml, or exactly double the

standard quantity

of most online smoothie recipes.

The catch: Thanks to the inverted

design, it’s almost impossible to avoid

leakage, so stick to thicker recipes if

you can.

FOR: MULTI-TASKING GOURMET

4) The Breville Control Grip

Immersion Blender

R2 900, @home

Immersion — aka handheld — blenders

are multifunctional tools you can use in

myriad ways. (That “whisk”

attachment? It’s a nifty way to make an

extra-wet cappuccino at home, or churn

up a frothy cocktail.) They’re also much

smaller than countertop blenders,

making them easier to stow away.

Because of its ergonomic design

and precise control, the Breville

is the best of the bunch. It’s strong

enough — 280 watts — to crush ice,

and comes with a 1.2 litre cup, roomy

enough to serve a crowd. Bonus: It

has a built-in scratch guard so the

blade doesn’t damage the container it’s

blending in, either.

The catch: The price is higher than

some other brands. But for quality

alone, this is the one to beat. ■

Mark Ellwood is the author of Bargain

Fever: How to Shop in a Discounted World.

Clean your machine!

Word to the

wise: Your

blender

needs more

attention than

your toaster

■ Prolonging the life

of your blender means

keeping it gunk-free — but

that doesn’t mean putting

it in the dishwasher, as

prolonged exposure to

water can rust the bottom

couplings of the container.

But don’t worry, scouring

it is still nearly effortfree:

According to Tess

Masters, author of The

Blender Girl cookbook,

just squirt a little dish

soap into the carriage,

add water, and blend it

till it froths. Then empty,

rinse, and air-dry it.

JULY / AUGUST 2017 MEN’S FITNESS 51


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1-3 SEPT 2017


S T Y L E

Look Great

OLD SCHOOL

COOL

This season sees the serious urban

overhaul of some of your favourite

staple outerwear pieces. See our

pick of classic pieces that we think

are ready to make a comeback, and stay – a definite must

for your closet this season. From detachable hoods, a

classic trench and the streetwise bomber, this season’s

protectors should see you through for many years

to come. MMA and fighting champion Boyd

Allen is our athlete to know this month.

We’ve got some serious info on how he

rose to become an EFC champion.

BY CHARELLE JOHNSON

PHOTOGRAPHS BY

KIRSTEN HO

THE TAILORED

BLAZER

Buy bespoke

We love a suit jacket

made to measure, but

it’s time to leave your

favourite designer black

tailored blazer behind

this season, and opt for

its richer, warmer colour

and old-school chic retail

ready cousin.

Jacket: TOPMAN R1 799;

Jersey: H&M R399; Jeans:

H&M R329; Shoes: ALDO R2

299; Watch: BELL & ROSS

R67 000

JULY / AUGUST 2017 MEN’S FITNESS 53


THE HOODED

COAT

Add a little

something

Maintain street cred and

maximise on your look

with this hooded Zara

coat. It may look like

multiple layers of thick

winter fabric, but its

removable hood and inner

zip, prove it to be the

perfect rendition of hiphop

inspired street wear.

Coat: ZARA R1 799; Shirt:

TOPMAN R549; Cardigan:

H&M R429; Pants: TOPMAN

R599; Tie: WOOLWORTHS

- STUDIO W R130; Watch:

BELL & ROSS R210 000

54

MEN’S FITNESS MAY 2017


THE CAMEL

TRENCH

Keep it classic

When it comes to classic

attire, staying on trend

and making sure you’re

always the best-dressed

man in the room, a long

camel trench should be

every guy’s go-to coat of

choice.

Coat: H&M R1 499; Shirt:

H&M R379; Jeans: H&M R329;

Sweater: ZARA R529; Watch:

ULYSSE NARDIN R460 000


THE NECESSARY

RAINCOAT

A rainy day

With unpredictable

weather that might turn

on you at any moment,

a trusty raincoat proves

still to be an absolute

necessity to save you

from being drenched in

unexpected rainfall or, as

of late over the past few

seasons, snow.

Coat: ZARA R1 899; Shirt:

ZARA R429; Jacket: TOPMAN

R1 699; Tie: WOOLWORTHS -

STUDIO W R130; Jeans; H&M

R329; Shoes: ALDO R2 399;

Watch: ORIS R30 000

56

MEN’S FITNESS MAY 2017


LOOK GREAT STYLE

12 MONTHS

ONLY R430!

Boyd Allen

■ The enthusiastic professional

boxer turned MMA fighter from

Johannesburg who’s determined to

defeat any and all who challenge

him on his ascent towards

dominating the EFC. Ask any of his

opponents and they’ll tell you how

the self-proclaimed ‘student of the

art’ utilises a combination of foot

movements and boxing angles to

strike with brutal efficiency. Here’s

a glimpse into the routine of a

champion.

Competitive History

Amateur boxer 28 - 4

Former Gauteng Boxing Champion

Former SA Boxing Champion

Saturday

10:00 Open mat jiu-jitsu

Sunday

Light technical rolling or sparring

(sometimes), otherwise rest.

Daily Diet

Meal 1

Morning (shake) Blueberries, baby

spinach, almond butter, banana and

Optimum Nutrition Hydro Whey.

Meal 2

Sweet potato and a grilled chicken

breast.

Meal 3

(lunch) Chicken, rice and

mixed vegetables and an orange

Lucozade (only ever orange).

ADVERTISEMENT

SUBSCRIBE NOW!


Optimum Nutrition Supplements:

• Hydro Whey

• Amino Energy

• Glutamine

• BCAA

Weekly Workout Schedule

Monday

08:00 to 09:00 Stand-up striking class

11:30 to 13:00 Jiu-jitsu class

15:30 to 16:30 Wrestling

Tuesday

08:00 to 09:00 Stand-up technical class

11:30 to 13:00 Jiu-jitsu class

15:00 Padwork (boxing)

Wednesday

08:00 Sparring striking with

takedowns

11:30 to 13:00 Jiu-jitsu class

15:30 to 16:30 Wrestling

Thursday

08:00 to 09:00 Stand-up

11:30 to 13:00 Jiu-jitsu

15:30 to 16:30 Judo

Friday

11:00 Sparring

15:00 Conditioning

Meal 4

15:00 (smoothie) With 100%

Optimum Nutrition Gold Standard

Whey Protein, baby spinach, almond

nuts, a banana and some honey.

Meal 5

Chicken or fish with

green vegetables and brown rice,

and then a Cadbury Bubbly chocolate

after that - because who doesn’t enjoy

Bubbly.

Favourite Motivational Quote

“Shut up and train.” - Richie Quan

FOR MORE ON OUR INTERVIEW WITH BOYD ALLEN,

GO TO MENSFITNESS.CO.ZA

Subscribe to Men’s Fitness

for 12 months and get

25% off!

Email: subscribe@mensfitness.co.za

or call +27 11 463 35 46

WIN! A

YEAR'S

SUPPLY OF

WHEY

PROTEIN

First 5 000 Men’s Fitness subscribers

will all receive a USN hamper worth R400

& one lucky subscriber will win a year’s

supply of USN premium whey.


THE UPGRADED

BOMBER JACKET

The bomber

It’s safe to say that the

bomber jacket has made

the ultimate fashion

comeback in the last

few years, and we’re still

welcoming it with open

arms.

Bomber jacket: ZARA R1 399;

Shirt: TOPMAN R R649;

Jersey: H&M R529; Pants:

TOPMAN R599; Watch: ORIS

R24 000

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MEN’S FITNESS JULY / AUGUST 2017


LOOK GREAT CONFIDENCE

Hack the look

The new man about town

Re-invent this nearly R300 000 high-end Kiton look for less than a

tenth of its original value with our recommended pieces and stay on top

of your style game. PHOTOGRAPH BY KIRSTEN HO

■ Seasonal changes are no excuse

for you to forget your stylish self. So

why not stay as trendy as this Kiton

look by staying under budget with

selected pieces from some of our

favourite easy to find retailers.

Here, a brilliant

casual-to-formal

getup from Italian

suitmaker Kiton.

Below, how we

hacked it.

The Coat

A black overcoat is a definite season

staple, and this hooded ZARA piece with

removable zip and hood, is a great way to

remain on trend and practical throughout

the season (R1 799)

YOU SAV E: R 102 100

The Blazer

When it comes to an old-school chic classic,

like this plaid blazer jacket, we see no need

to reinvent the wheel. This ZARA jacket

stays true to its trendy roots and comes in at

a steal (R1 799)

YOU SAV E: R97 000

The Cardigan

H&M seals the deal with this well fitted

extra layer of timeless and tasteful

merchandise. With its knitted fabric and

chunky black buttons this cardigan is a

bargain replacement for any high-end

cashmere sweater (R429)

YOU SAV E: R25 500

The Shirt and Tie

Pull your look together with classic finishing

touches. Add this staple navy blue tie from

Woolworths and classic white stand collar

shirt from Topman, and you’re good to go

(Shirt: R649; Tie: R130)

YOU SAV E: R12 300

DON’T BE

AFRAID TO MIX

PATTERNS LIKE

PLAID AND

PAISLEY. JUST

MAKE SURE

ONE IS MORE

SUBDUED THAN

THE OTHER.

The Jeans and Shoes

These distressed ZARA jeans are as loud

and rugged as can be, pair them with a less

abrasive pair of Aldo boots, and you’re bound

to have an outfit fit for only the manliest of

men (Jeans; R899; Boots: R2 399)

YOU SAV E: R31 600

THIS LOOK: R8 100

KITON LOOK: R279 00

TOTA L SAVINGS: R270 800

JULY / AUGUST 2017 MEN’S FITNESS 59


THE GAME CHANGERS

Some transformed their bodies,

some fulfilled their dreams,

some challenged the impossible

for good, some even built

billion-rand empires. They’re

the real-life superheroes whose

individual feats, performances,

and innovations have defined

their industries. Meet the Game

Changers of 2017.

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MEN’S FITNESS JULY / AUGUST 2017


GC

A Mighty Etzebeth

Rugby superstar Eben Etzebeth

shows us his game

JULY / AUGUST 2017 MEN’S FITNESS 61


GC

When you hear the name Eben Etzebeth it is pretty clear

what comes to mind. You think of a genuine man mountain

and physical colossus, which is clearly part of the reason he’s

become Evox’s poster boy and brand ambassador.

b y BEN KARPINSKI

p h o t o g r a p h s b y GARRETH BARCLAY

EBEN ET


ZEBETH


S

Comparisons

SOME PRETTY WEIGHTY PROSE, I know. But when you meet the man

you get a true understanding of what is meant when people say

someone has ‘presence’. There is a lot more to Etzebeth than his

2-metre frame and 118kg bulk though. He is someone that gives

his all on the field of play which has seen him achieve a great deal

in the world of rugby so far. It is also something that has built him

into being one of the world’s most iconic rugby players right now,

and the backbone of the Stormers and Springbok teams.

He debuted for the Stormers and Springboks in the same

year back in 2012 aged just 20, and as a result knew all about the

highest level of the game before even playing Currie Cup rugby

for Western Province. These initial accolades were testament to

his work ethic and desire to assert himself in the most physical of

sports. This was in no small way rooted in a dedication to training

that the big lock perhaps doesn’t always get credit for. It’s one thing

being gifted with a genetic edge, being someone who is literally

head and shoulders above the rest, but it always comes down to

what you do with it.

As he neared the later stages of high school, he experienced a bit

of a growth spurt which set his sporting destiny in motion. From

there he knew he had to work really hard in building muscle to not

only match his structural growth, but also to ensure he had a future

in the game. Initially taking to gym work from the age of 16, it was

only when he joined the Western Province Academy as an under 19

player that he was able to really apply himself in his training.

He soon went on to make an impression there though,

outgrowing the dumbbells on offer for free weight exercises. The

union literally had to order in custom made weights to cater for

Etzebeth’s strength training needs.

From excelling in the gym, to excelling on the field, a successful

Varsity Cup stint with UCT and the South African under 20 team

saw him make serious strides towards the big stage. From here it

was clear that Western Province certainly had something special in

the young player.

Though it’s not completely unheard of for a 20-year-old to break

onto the international rugby scene, to do so at that age, as a tight

forward in one of the major tier one nations, is rather impressive.

Having worked so hard physically as he rose through the ranks,

he had the confidence to do so, and with that, made the transition

really quickly.

Fast forward to today, Eben Etzebeth is now 25 years old.

Although still young, he is essentially a grizzly test veteran having

won 54 caps* for the Springboks. In better shape than ever, he has

not just taken over from Bakkies Botha as the chief enforcer for the

national team, he has raised the bar in the physicality stakes, using

his experience to assert himself with greater impact for his team.

With so much happening so early in his career, a natural

question to ask is what continues to drive him to be better and

continue to grow as a player? Often being the best is understanding

that such a thing is not a goal, or a definite thing, but more a

process that you continually give your all to.

His philosophy towards training mirrors this ideal, as for him

it is something that constantly improves you as a player and an

individual. So, whether it’s an hour long gym session, or something

more demanding with his team, the old adage of giving nothing

less than 100% is something he lives by.

Training wise, his season is typically broken into two clear

phases (see page 95 for Eben’s supplements and a full body workout

routine). The pre-season phase is characterised by a great deal of

weight training, a sort of bulking stage. This is where Etzebeth can

focus on building his strength for the gruelling season ahead. During

this phase, the big man is at his biggest going up to 122/123kgs.

Over the years his weight training programs haven’t changed all that

much. Working within the team structures, Etzebeth has managed

to refine what works best for him, and of course for his team.

With pre-season strength and conditioning work done, the

majority of the year training wise is then characterised by simply

working towards and being ready for

game day. Here he may get to the gym a

maximum of three times a week, as travel

and a greater cardio focus comes into

play with more time spent on technical

team training. In this match phase, he

will cut down to his ideal game weight

which is 117/118kgs, where he feels he is

at his optimal balance with regards to

strength and mobility.

Conditioned and ready to dominate

each season, the challenges naturally

don’t end there. We take for granted that

sports people just continue to excel as

‘it’s their job’. Complacency though often

becomes the biggest threat to successful

sports stars, and it has certainly been

something that has derailed careers in

with Bakkies

are natural I

guess, but I

think that’s

just because

we like to

play the same

way.”

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MAY 2017 MEN’S FITNESS 67


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MEN’S FITNESS JULY / AUGUST 2017


“As an individual, if you look after yourself and are constantly in

good shape you will play your best and benefit the team. That is

always really important.”

the past. As a virtual Bok certainty nowadays on experience alone,

and someone that knows he can go toe-to-toe against anyone in the

game, Etzebeth is anything but complacent.

“The thing about rugby is that you never know when the next

big star is coming through. I mean he could be a lock so I know

I have to be good enough to be picked ahead of anyone coming

through. Whether for the Stormers or the Springboks, it’s a big

challenge for me to make the team and keep that no.4 jersey, and

that is always the main motivator for me”, says Etzebeth.

With a great understanding of the competitive nature of his

profession, Etzebeth also stays motivated by investing heavily in the

importance of being a team player to stay at the top of his game.

“As an individual, if you look after yourself and are constantly in

good shape you will play your best and benefit the team. That is

always really important.”

With the physical demands being what they are for rugby

players, they generally don’t have to be the strictest when it comes

to nutrition. Etzebeth has though become more conscious of this

element of conditioning over the last year, in ways that go beyond

just making sure he keeps up to date on the protein shakes.

“Up until recently I haven’t worried too much about what I eat,

but lately I have made an effort to stay away from sugar. I have also

realised that bread is not your friend even though I still love it, but

there is always a time for a good cheat meal within a healthy eating

plan, and of course, a nice braai.”

Going back to the constant process of staying at the top of

the game, like anyone else, the Springbok enforcer still has those

moments when training is the last thing he feels like doing. “There

are days, especially early in the week after a tough game, when you

ask yourself how much longer you can do this for. Getting out of

bed some mornings can be tough, but you push yourself during the

week in training because you know it is always worth it on Saturday

when you run out and see all

The thing about

rugby is that you

never know when

the next big star

is coming. I have

to be good enough

to keep that no.4

jersey, and that is

always the main

motivator for me.”

these people cheering you on.”

For Etzebeth it really is about

giving it his all on match day,

and his natural fire is certainly

something that is showing

no signs of diminishing. His

intensity and appetite for

the physical side of the game

naturally saw him billed as the

long-term replacement for the

Bok legend Bakkies Botha. His

views on this and the role of

being an ‘enforcer’ so to speak

are rather understated though.

“I’ve always played my own

game, ever since school days.

Comparisons with Bakkies are

natural I guess, but I think that’s

just because we like to play the

same way.”

Being such a physical force

on the field and someone

that never backs down from a

challenge, Etzebeth has become

a bit of a target when it comes

to the off-the-ball scuffles. His

exemplary disciplinary record,

however, tells a story that goes

beyond basic perceptions. In his

50-plus appearances for both the

Stormers and the Springboks,

he has received just one yellow

card*. This came during his 50th

Test versus Australia, and it was

technical in nature as he was

found offside after numerous team

infringements. This is something

that he will just have to live with

though, and something that he

accepts as part of the game.

Etzebeth has had his injury

woes during his career, the 2014

season in particular being a tough

time that saw him sidelined for

an uncomfortably long period.

When you consider a player of this

nature, it appears that injury is

the only thing that could possibly

hold him back.

Thankfully greater focus is

being applied to Springbok stars

like him by SA Rugby, with their

workloads during the Super

Rugby season being managed

accordingly. When you add this to

the acute physical awareness that

young players like Etzebeth have

around their games nowadays, we

can expect great things from our

young stars going forward.

And when Etzebeth himself

says he is always working on

staying ahead of the pack selection

wise, you just know that South

Africa’s still producing amazing

rugby talent that are not only

incredibly physical specimens, but

modern athletes looking to raise

the bar in their sport.

JULY / AUGUST 2017 MEN’S FITNESS 69


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MEN’S FITNESS JULY / AUGUST 2017


GAME CHANGERS 2017

JORDY SMITH

Swimming

with the

Big Fish

BY CHARELLE JOHNSON

BORN STRAIGHT OUTTA

Durban, South Africa

Jordy Smith began surfing

at the age of 3. Smith is a

professional surfer, competing on

the World Championship Tour

(WCT). In 2007 he won surfing’s

World Qualifying Series - the

second-tier tour, which qualified

him to compete in the WCT. In

both 2010 and 2011 Jordy Smith

won the Billabong J-Bay Pro in

South Africa. He has also won

the 2014 and 2016 Hurley Pro at

Trestles California and in 2013 he

won the Rio Pro in Brazil.

After a year of hard work and

sheer determination, Jordy Smith

became the first South African

to ring the bell at the Rip Curl

Pro Bells Beach in Victoria,

Australia. The win saw the surfer

jump up in world rankings to

the number two spot during the

third leg of the World Championship

Tour. In May 2017,

Smith completed the 4th leg of

the tour at the Oi Rio Pro in 5th

place. With still several legs to go

before the tour sees its end, we

predict this local surfing professional

will soar right to the top of

the World Championship Tour.

RICH MNISI

THE LOCAL

DESIGNER WHO

PREVAILED

BY CHARELLE JOHNSON

MIKE COLTER

THE SUPERHERO WHO

BULKED UP NETFLIX

BY KAREN VALBY

THE SOUTH AFRICAN BASED FASHION BRAND

founded in 2014 by LISOF graduate and African

Fashion International Young Designer of the Year

2014, Rich Mnisi. The brand is young at heart and

highlights the cultural beauties of Africa and the world

of modern and pop culture to tell a unique story of

both present and past. With, designer Rich Mnisi’s

keen interest in the modern world and in different cultures,

each collection is designed with a global view. He has developed the

brand to maintain a contemporary outlook with an aesthetic appeal that

brings various visions and worlds of imagination together. RICH MNISI

produces garments inspired by sources outside of conventional fashion,

including film, music, and art. Only in its 3rd year, RICH MNISI has

managed to create hype in both local and international media, appearing

in the editorial pages of Marie Claire, ELLE, Business Class, GQ Online,

Chasseur, Dazed & Confused, Mail & Guardian, House and Leisure,

Fashion Glossary UK, True Africa, Dossier, i-D Vice, GQ Style, Hunger,

VOGUE Italia, Highsnobiety, L’official Manila, Sicky, WGSN, BBC, WWD,

Sunday Times and more. RICH MNISI items are currently sold locally on

Spree and Woolworths.

■ How do you gear up

to play a Marvel superhero

who’s a superhuman

blue-collar joe able to

lift 25 tons and punch

through four-inch steel

plates?

If you’re Mike Colter —

whose starring vehicle,

Luke Cage debuted on

Netflix late last year —

you start by packing on

15 kilograms of muscle.

Colter, who first

brought stoic Cage

to vivid life in Netflix’s

Jessica Jones, has long

known very physical

roles, having played a

boxer in Million Dollar

Baby. But the superhero

character demanded

even more of him. “Cage

hearkens back to the time

of Shaft”, he says. “He’s a

badass dude.”

At first Colter went

hard on cross-training

workouts. “I felt like I

needed to shock my

body”, he says. “I overlifted

and, because of

that, ended up hurting my

shoulder.”

So he rethought both

his gym and diet regimen,

adding swimming into the

mix, downing two vegan

plant protein shakes a

day, and taking glutamine

to stop muscle breakdown

once the barbell

is down.

“When I take the

supplements, they definitely

help me recover”,

says Colter, who admits

the rigours of a proteinheavy

training diet can

get tiresome.

While waiting for the

premiere of Luke Cage,

Colter — who’s also a

new father — stayed

limber by filming Girls

Trip alongside Queen

Latifah, Regina Hall, and

Jada Pinkett Smith in New

Orleans, USA.

The comedy, directed

by The Best Man Holiday’s

Malcolm Lee, will be

in theatres this July 2017.

Hey, Mike: Hope you

stayed away from the

beignets, dude.

JULY / AUGUST 2017 MEN’S FITNESS 71


GC

“ OUR PRIMARY

OBJECTIVE WAS TO END

UP WITH MONSTER AS A

FULLY GLOBAL BRAND.”


GAME CHANGERS 2017

RODNEY SACKS &

HILTON SCHLOSBERG

Two Monster

Billionaires

BY JASON FLEETWOOD

WE’RE ALL TOO FAMILIAR WITH MONSTER ENERGY

drinks, though not everyone knows the game-changing

story behind the brand. It all began over two decades

ago, when two South Africans used their passion and

determination to create a multi-billion-rand empire.

When South African-born Rodney Sacks and Hilton

Schlosberg partnered and purchased debt-laden soda

maker Hansen Natural in 1992 it was the beginning

of their journey towards creating the Monster Energy

mega-brand we all know today.

After two decades of hard work, a well-planned name

change (Monster Energy then Monster Beverage in

2012) and repositioning their brand within the market;

Sacks and Schlosberg soon caught the attention of global

beverage company Coca-Cola. “Our primary objective

was to end up with Monster as a fully global brand”, said

Schlosberg. At the time, Monster’s growth rate in the

multi-billion-rand energy drinks market soared beyond

expectations, resulting in Coca-Cola offering to purchase

a 16.7% stake of Monster for a whopping R23.7 billion

in 2014. Since the transaction, Monster’s growth and

brand awareness has significantly accelerated due to

the increased production and distribution possibilities.

“Our equity investment in Monster is a capital efficient

way to bolster our participation in the fast-growing and

attractive global energy drinks category”, Muhtar Kent,

Coca-Cola Chairman and CEO said in a statement.

Hansen Natural first introduced their own branded

energy drinks in 1997 which wasn’t received well.

Their fortunes improved in April 2002 when they

introduced the Monster brand of energy drinks as a

direct competitor to Red Bull. The selling point was

simple, achieving price parity with Red Bull but offering

cans twice the size – proving to be a hugely successful

strategy. Till today the Monster brand has continued to

be an entrepreneurial success in building and extending

its market share across the world.

The New Billionaires

• Rodney Sacks studied at the University of the

Witwatersrand and graduated with a law degree and a

postgraduate higher diploma in tax law. He is Monster’s

Chairman and Chief Executive Officer and has an

estimated R20 billion net worth - according to Forbes

(June 2017).

• Hilton Schlosberg, who also studied at the University

of Witwatersrand is Monster’s Vice-chairman, Chief

Financial Officer and Chief Operations Officer and

has an estimated R21 billion net worth – according to

Forbes (June 2017).

JULY / AUGUST 2017 MEN’S FITNESS 73


PETER KIM

THE HARLEY-

RIDING BADASS

WHO INVENTED

YOUR FAVOU-

RITE JEANS

BY MICHAEL RODIO

■ Peter Kim once tested a

prototype pair of jeans by

wearing them to the Long

Beach Grand Prix, where

he tried to vault over a

barricade from the pit onto

the track.

Bad idea.

“I lifted my leg up to jump,

but the fabric was so stiff,

my knees smashed into

the concrete, I flipped over

onto the track, and all I

could think was, ‘Oh, crap’.”

So, it’s no surprise that

Kim — who founded the Los

Angeles–based Hudson

Jeans in 2002 — is weaving

flexibility into his denim.

“Stretch is the biggest

thing for me right now”,

he says.

It’s not just the cloth

that sets Hudson apart, he

insists — it’s the brand’s

passionately anti-BS

culture. “For example, our

moto-style jean needs to

be an authentic piece,

because a lot of us here

ride motorcycles” — in his

case, a rebuilt ’99 Harley-

Davidson FXR.

Which means he crafts

jeans for guys who live like

he does, “constantly in the

gym, doing MMA, rockclimbing,

surfing as much

as possible”.

His next denim test?

“I’ve thought about running

a marathon in them.”

MICHAEL SOLOMONOV

The chef who’s

manned up

in the kitchen

BY NILS BERNSTEIN

GC

“ NOTHING’S MORE

INTENSE THAN A

BOXING WORKOUT”,

SAYS SOLOMONOV.

“ AND YOU GET TO

PUNCH SHIT.”

“TO BE IN THE BEST SHAPE OF MY LIFE AT 38 — IT FEELS

amazing”, says star Philadelphia-via-Israel chef and restaurateur

Michael Solomonov, who credits his un-chefly physique to boxing

workouts, year-round surfing, and hotel stairwell laps, not

just his vegetable-forward diet. And having a career peak after a

decade-plus in the fickle restaurant world probably doesn’t feel

so bad either. In May 2015, Solomonov’s first cookbook — titled

Zahav: A World of Israeli Cooking, for the flagship restaurant

he started with partner and co-author Steven Cook — won the

prestigious James Beard Foundation Award, establishing him

as the key player in bringing the eatery’s lesser-known cuisine, a

Mediterranean diet heavy on fruits and vegetables, to mainstream

mouths. In 2016 he also opened a restaurant outside Philly in the USA, the first

offshoot of Dizengoff, his hummusiya (hummus stall) in New York’s Chelsea

Market, with more to open across America in 2017. Giving back is also important

for Solomonov, who almost lost everything in 2008 due to crack and heroin addictions.

So he and Cook, along with partners from Federal Donuts, are opening

Rooster Soup, a luncheonette that will use his restaurants’ leftover chicken backs

and bones, and donate 100% of its net profits to Philadelphia’s Broad Street

Hospitality Collaborative — so a smoked brisket-fat matzo ball soup won’t only

taste good, it’ll do good, providing food and services for the poor. Solomonov says

it’s his intensive regimen at Philly’s Joe Hand Boxing Gym that’s given him the

physical and mental fortitude to beat down his demons and maintain seven years

of sobriety. “Nothing’s more effective than a boxing workout”, he says. “It covers

everything — co-ordination, speed, dexterity — which helps with the intensity of

my job. And you get to punch shit.”

74

MEN’S FITNESS JULY / AUGUST 2017


GAME CHANGERS 2017

KEVIN PLANK

THE CEO WHO’S

AMPING UP YOUR GEAR

BY TOM FOSTER


When Under

Armour founder

Kevin Plank, 44, created

his first formfitting

performance

undershirt back in

1995, he couldn’t believe

how obvious the

opportunity was.

“I was like, why has

no one else done this? It

makes so much sense!”

he says. Recently, the

former US University of

Maryland football player

had another one of

those moments. As everyone

was obsessing

about fitness-tracking

wearables and apps,

he says, he realised no

one was doing much to

help users understand

and act on all their data.

“I thought, imagine if

I could actually solve

people’s health and fitness

problems.”

So the self-made

billionaire went out

and bought three of

the leading fitness

and diet-tracking

apps — MapMyFitness,

MyFitnessPal, and the

Copenhagen-based

Endomondo; integrated

them into Under

Armour; and this year

started an aggressive

push to release new

“Connected Fitness

products — including

a wrist-strap fitness

tracker, an internetconnected

scale, connected

running shoes,

and a new app called

UA Record that’s like a

central clearing house

for all your fitness and

wellness data — that

deliver on his dream.

And though Plank’s

still just getting

started transforming

Under Armour, the US’s

second-largest sportswear

maker, into a tech

company, he already

has 170 million users

across his apps — “the

world’s largest fitness

community”, he boasts

— and mountains of

data about their fitness

habits. That means he

knows when a customer

needs a new pair

of shoes, what kind

of shoes might work

best for him, and even

whether he needs to

drop a few kilograms.

Plank, who in the

company’s early days

was its one-man focus

group, still works out

like an elite athlete.

He runs three times a

week, he lifts, he cycles

— and, of course,

he tracks everything

with his apps. He built

a mammoth gym on

the ground floor of his

waterfront Baltimore

headquarters, and

hired world-class trainers

so his employees

can keep up with him.

“Winning is a part of

our culture”, he says.

“It’s who we are.”

NATE EBNER

THE NFL STAR

WHO DREAMED OF

OLYMPIC RUGBY

BY JOSH DEAN

MARCH 2015, JUST TWO MONTHS

after his New England Patriots lost a

nail-biter in the NFC Championship

game, Nate Ebner made a surprising announcement:

Instead of taking some time off before

resuming his normal off-season training program,

he was going to pick up a different kind

of oblong leather ball, in the hopes of making the US Olympic rugby team for

the 2016 games in Brazil. Rugby hasn’t been an Olympic sport since 1924, and

the version played in Brazil will be seven-a-side — better known as “sevens” —

a frenetic wide-open game that, because of the small teams, will have room for

only 12 players. That means that Ebner, who hasn’t played competitive rugby

since college, had to beat out dozens of full-time players, many of them pros.

It’s not like he had to start from scratch, though. Ebner, who’s from Columbus

in Ohio USA, learned the game from his father. He began to play at 6, and by

the time he was 17 he was on the USA Sevens team, the youngest player ever to

compete at that level. Then he gave up the sport in his sophomore year at Ohio

State University to attempt to walk-on to the football team, a challenge no less

daunting than this one, considering that OSU is one of America’s top college

programs. He became a star of the special teams, blowing up kick returns so

impressively that the New England Patriots took him in the sixth round of

the 2012 draft. Four seasons later, he’s become such a valuable member of

the Patriots’ special teams, they gave him a two-year, R32 million contract

last March. In 2016, Ebner asked and received permission from the Patriots

to chase his dream, and by June, he had played in three World Cup events

and was one of 30 finalists vying for those 12 spots. He felt confident, but also

knew what he was up against. “There are guys who have been on this team six

or seven years waiting for the Olympics”, he says. And while Ebner’s strength

and explosiveness were far superior to what they had been before football, the

overall physical challenge of the training — “the volume of running”, he says

— had been rough. “It’s as demanding as anything I’ve ever

done”, Ebner explains. The players cover 10 to 15 kilometres

a day — “all sprinting”, he says. “I knew coming into this that

I didn’t have much time to get my skill set up — it was a big

challenge. I’ll be able to sleep well at night knowing that I

won’t have any regrets about trying to do this.”

Nate Ebner,

photographed by

Mitchel Gray for

his forthcoming

book, Bodies in

Action,

available in 2017.

JULY / AUGUST 2017 MEN’S FITNESS 75


“This is the year I’ve

worked my entire career

for. It’s amazing to

finally feel comfortable

in your skin.”

GC

“ EVERYBODY

I WORK WITH,

I LEARN FROM”,

SAYS DIPLO,

“ THEN TRY TO

DO WHAT THEY

DO, BETTER.”

This page: Grooming by Sylvester Castellano/BA Reps; opposite

page, from top: Peter Yang/August; Dave M. Bennet/Getty Images

76

MEN’S FITNESS JULY / AUGUST 2017


GAME CHANGERS 2017

DIPLO

The beat master

who runs in

hyperdrive

BY TOM FOSTER

WHEN I TALK TO DIPLO (AKA

Thomas Wesley Pentz) in LA,

USA, the electronic-music trailblazer

and one of today’s most influential

producers, he’s just finished helping his

6-year-old son build a Millennium Falcon.

It’s a rare domestic moment for the

music mogul, who’s had a monster year

and shows no signs of slowing down.

The previous week, he’d spent time

in the studio, then was flown out to do

shows in Las Vegas, Surrey, BC, and

Alaska — where he played the state’s

largest outdoor electronic-music show

ever (dubbed “Diplaska”) — then back to

Vegas again. He’s then headed to Europe

to play 17 shows in 14 days, sometimes

doing two a day: a concert with his band

Major Lazer, then a solo Diplo set in a

nightclub. He’s psyched to have a day

and a half off in Ibiza — “That’s a big

deal”, he tells me — but says he’ll spend

it shooting a music video for his record

label, Mad Decent.

It’s a pretty standard schedule for the

38-year-old, who’s also won two Grammys

for his DJ collaboration Skrillex and

Diplo Present Jack Ü (including one for

the track “Where Are Ü Now”, which

finally made Justin Bieber cool); released

Spotify’s most streamed song ever with

Major Lazer & DJ Snake with MØ

(“Lean On”); played historic concerts in

Pakistan and Cuba (the latter for 450

000 people); invested in the pro Arizona

United soccer team; run a travelling

music festival, produced two tracks on

Beyoncé’s Lemonade album… Well, you

get the idea.

Physically, he works out six days a

week. “I’ve been doing Bikram yoga for

10 or 15 years”, he says. “No matter where

I go, there’s always a studio, and I don’t

need to know the language because I

know the moves.” He does yoga about

twice a week and mixes in some strength

training on the remaining days.

“My favourite place to work out

is Parque de Arpoador, in Rio — a

little beach between Copacabana and

Ipanema with an outdoor gym that has

weights made of concrete and metal

poles. You don’t need much.”

TOM HIDDLESTON

THE BABE MAGNET

WHO MAY

BECOME BOND

BY MICHELLE RUIZ

AH, TOM HIDDLESTON. NOT SINCE BENEDICT

Cumberbatch has a British actor with a name that

sounds like a Hogwarts House had such a massive

year. Best known as Loki, Thor’s Norse nemesis (you

know, with the greasy Van Helsing hair), Hiddleston,

36, also turned heads through the years in bit parts

as a kindly soldier in War Horse and the dandy F

Scott Fitzgerald in Woody Allen’s Midnight in Paris. But in 2016, he went

from smarmy villain to bona fide badass. In the addictive AMC mini-series

The Night Manager, he played the title soldier-turned-spy tapped to crack

an evil arms dealer’s inner circle. The performance proved why Hiddleston

is in the running to succeed Daniel Craig as the next 007 (earmuffs, Idris

Elba) — and won him throngs of new “Hiddlestoners”, the name for his army

of “stans”. Revealing his bare buttocks in a memorable sex scene helped, unleashing

the #hiddlesbum. What was I saying? Sorry, I got distracted. Throw

in an eerily good starring turn as country legend Hank Williams in the

biopic I Saw the Light (he ran gruelling 12Ks through the Tennessee hills to

get lean for the role) and a whirlwind romance with a certain pop star with

the initials TS and we’re all getting a little Hiddlestoned. “In an industry

that’s feast or famine”, he’s said, “I’ve got no complaints”.

LORENZO FERTITTA

The biz guy who bought the UFC

for R17M — and sold it for R58B

BY SEAN HYSON


In 2001, Lorenzo

Fertitta — co-owner

of the Station Casinos

in Las Vegas — bought

the Ultimate Fighting

Championship for R17

million with his brother,

Frank. The fledgeling

mixed martial arts

organisation was facing

bankruptcy, a victim of

its own aggressive marketing,

which promised

brutality and aroused

American Senator John

McCain to call for its dismemberment,

branding it

“human cockfighting”.

The Fertitta brothers,

along with high school

pal Dana White, whom

the brothers installed

as President, rebuilt

the business of ultimate

fighting, changing its

image as a bloody

spectacle to that of a

legitimate sport with

top-notch athletes. With

Fertitta as the UFC’s

Chief Executive and

main power, the trio

expanded the promotion

abroad, and negotiated

to get its biggest stars

from rival organisations.

In July 2016, the

Fertittas sold the majority

of their stake in the

UFC for a reported R58

billion to sports/entertainment

management

group WME-IMG. Eclipsing

even the R22 billion

sale of the LA Clippers in

2014, the deal was one

of “the largest ever in

the history of sports”,

Fertitta crowed.

To further put it into

perspective, it rivals

the price George Lucas

got from Disney when

he sold the entire Star

Wars franchise in 2012.

Fertitta isn’t wistful

about parting with the

organisation. “When you

take something from

nothing to [R58 billion],

I don’t think you should

have regrets.”

JULY / AUGUST 2017 MEN’S FITNESS 77


JIMMY CHIN

THE MOUNTAIN CLIMBER

WHO MADE IT TO SUNDANCE

BY JOSH DEAN

THIS SUMMER, WHEN THE NEW YORK TIMES M AGA ZINE

needed someone to climb the spire atop the New Yorkbased

Freedom Tower (One World Trade Center), the

T tallest building in the Western Hemisphere, to capture

an image of the men who have the preposterous job of

actually fixing things up there, 546 metres over lower Manhattan, the

editors knew there was only one man for the job: Jimmy Chin.

Chin, 43, is one of the most

esteemed and talented photographers

in the outdoor-adventure

realm. He’s also a world-class

athlete who’s climbed every one

of the planet’s 8000-metre peaks.

(And skied down a few of them,

including Mount Everest.) North

Face signed Chin to its athlete

team 14 years ago for his skill on

big walls, but he was already well

on his way to becoming the guy

adventure magazines called when

they needed a photographer to

accompany the world’s top athletes

into the field.

Fast-forward to today, and he’s

a full-blown movie mogul.

He’s co-directed a film with his

wife, E Chai Vasarhelyi, called

Meru, which chronicled the story

of Chin, cinematographer Renan

Ozturk, and longtime climber

Conrad Anker attempting — and

succeeding at — ascending the

460-metre “Shark’s Fin” granite

wall on the 6400-metre Meru

Peak, in India. The movie won

the Audience Award for US

Documentary at the Sundance

Film Festival and was nominated

for an Independent Spirit Award

in 2016, proving that Chin’s just

as adept with moving images as

he is with still photos.

Today he’s busy churning

out new films and commercial

projects for major brands like

-Apple and Land Rover. But that

doesn’t mean he’s sedentary.

“I love being a climber and a

skier and a surfer”, he says, from

Sayulita, Mexico, where he’s

decamped for the powerful south

swell. “The most important

thing for me is getting out.

The mountains and the ocean

provide so much inspiration

and life force.”

He splits time between

Wyoming and New York, where

his wife is based, but he can

handle the latter for only a short

time. “I function better in difficult

situations than in normal life”,

he says. “Going to the Licensing

Department is far more painful

than hanging on a wall in

minus-20 weather at 20 000 feet.

I’m way more chill up there.”

78

MEN’S FITNESS JULY / AUGUST 2017


GAME CHANGERS 2017

ADRIAN GORE

The Optimistic CEO

BY JASON FLEETWOOD


The man who literally

transformed the South

African medical insurance

industry. When he launched

Discovery Health in 1992 his

goal was simple, to help keep

people healthy, and after 25

years, Discovery has grown

to become a household

name, pioneering the healthy

living rewards program:

Vitality – which encompasses

the ideals that living healthy

is the key to overall wellness

and longevity. Today,

Discovery Limited offers

a wide range of insurance

and investment products

including life, household and

car insurance.

After listing on the JSE in

1997 Discovery has grown

exponentially, expanding its

reach internationally and

serving satisfied customers

across the United States,

China and the United

Kingdom. Discovery is home

to over 8000 employees

and serves over six million

customers across the world.

Gore is an actuary by

profession and graduated

from Wits University in

1986. In 1998, Gore was

recognised as South Africa’s

best entrepreneur by

Ernst & Young, and in 2004

he was chosen as South

Africa’s leading CEO in the

annual MoneyWeb CEO of

the Year Awards. In 2008,

he received the Investec

award for considerable

contribution in a career or

profession, and in 2010, he

was named as the Sunday

Times business leader

of the year. In 2013 Gore

received the Manex Award

from the University of the

Witwatersrand Business

School.

Adrian Gore is the current

Chief Executive Officer of the

Discovery Group. Towards

the end of 2015 Business

Tech listed him as number

11 of the 16 richest South

Africans with an estimated

net worth of close to R6.8

billion ($480m). Having

achieved so much, in such

little time, and doing it with

an overwhelming amount

of success and recognition

is the definition of a game

changer.

JULY / AUGUST 2017 MEN’S FITNESS 79


GAME CHANGERS 2016

B. BONIN BOUGH

THE CREATIVE GENIUS

WHO’S TEAMED

WITH LEBRON TO RAISE

CLEVELAND’S GAME

BY MICHAEL RODIO

That time a single

■ Oreo tweet owned

the Super Bowl XLVII

blackout? That was

B Bonin Bough’s idea.

And when Gatorade

launched its real-time

“Mission Control?” Yup,

Bough again.

As Chief Media and

E-commerce Officer of

food giant Mondelez International,

Bough is an

advertising titan who’s

overseen billions in marketing

and ad spend for

some of the world’s biggest

brands. But in 2016,

the tireless, whip-smart

marketing whiz outdid

even himself by creating

a once-in-a-lifetime publicity

stunt even most

daredevils considered

simply insane: He paid

professional skydiver

Luke Aikins, a grizzled

dude with 16 000-plus

jumps to his name (and a

credit on Iron Man 3) to

leap out of a plane at 25

000 feet without a parachute,

hoping (and, we’d

guess, praying) he’d

land on a net suspended

60 metres above the

California desert.

And of course, the

entire spectacle, to

benefit Mondelez’s

Stride gum brand, aired

live in an hour-long TV

special.

“The concept for the

brand was ‘Mad Intense’,

and what could

be more mad intense

than a guy jumping out

of a plane without a

chute?” says Bough,

who freely admits he

was nervous as hell

about the stunt till Aikins,

barrelling towards

Earth at 200km/h,

turned over on his back

at the last second and

landed safely in the

30-by-30-metre net.

“At the end of the

Skydiving into a net

from almost 5 miles

up, sans parachute,

was just one of

Bough’s wild ideas.

day, we made history”,

Bough says.

But the unrivalled

master of grabbing the

public’s attention isn’t

just an ad king — he’s

forayed into publishing

and made waves there,

too. For example, on

the cover of his book

Txt Me — which came

out in August 2016 and

explores how texting

has revolutionised

everything from youth

rebellion to political

engagement to sexual

behaviour — he printed

his actual phone number

so readers could

give him one-on-one

feedback.

Bough’s also stepped

into the TV spotlight as

host of a CNBC series

produced by LeBron

James, Cleveland

Hustles, a sort of Shark

Tank-meets-Our Town

in which he mentors

local entrepreneurs

hoping to achieve their

dreams in Believeland —

the nickname Cavaliers

fans have bestowed on

their city.

“Small businesses

need to think bigger”,

Bough says. “Most

people find millions of

reasons why they can’t

do something. Very

few people say, ‘I can,

and I’m gonna find out

how’.”

STEPH CURRY

The baller who’s

truly a Warrior

BY JASON ADAMS

WHEN THE JORDAN COMPARISONS STOP

being a thing of fanboy fantasy and move

into the realm of plausible argument, you

know you’ve become one of a handful of basketball

players touched by the hand of God. When

you start to beat the greatest player ever at his

own game — like, say, leading your team to the

best single-season NBA record ever — you know

God is now using that hand to shake yours, with

an added pat on the back for a job well done.

Steph Curry, the three-point sharpshooter who’s

racked up back-to-back MVP nods, All-Star

games, and All-NBA first-team honours these

past two seasons, also became the regular-season

scoring champ in 2016, all the while leading his

Golden State Warriors to that unprecedented

73 wins. And all this just a year after helping

them clinch their fourth championship. Off the

court, Curry trades hustle for humility, playing

another pivotal role: that of doting father

and in-this-together husband. He’s also been a

staunch advocate, from ESPYs stage to public

service announcements, in the fight to stop gun

violence. No wonder fellow MVP and All-Star

Kevin Durant decided to join him for another

run for a ring in the Bay Area next season. God,

we’re betting, will, too.

80

MEN’S FITNESS MAY JULY 2017 / AUGUST 2017


SCOOTER BRAUN

THE MUSIC

BOSS WHO BECAME

THE BIEBER

WHISPERER

BY KAREN VALBY

ON NEW YEAR’S EVE, SCOOTER

Braun made the same promise to

himself we all make: The 93-kilogram

businessman behind Justin Bieber,

Kanye West, and many other artists

swore he’d hit the gym and get his

body right. Except he actually did it.

Now clocking in at 80 kilograms, the

former college basketball player finally

recognises himself when he looks in

the mirror. “For 10 years, I let myself

go because all I was focusing on was

my career”, he says. And what a career:

The party promoter–turned–record

label owner was the steady tether

during Bieber’s spiralling out, guiding

him back to his comeback tour, he

also joined forces with West in 2016

to orchestrate the hip-hop megastar’s

groundbreaking Adidas Yeezy deal.

Scooter recently took part in the One

Love Manchester benefit concert with

stars like Ariana Grande, Pharrell Williams,

Miley Cyrus and Justin Bieber

paying tribute to the victims and

families of the May 22 terror attack at

the Manchester Arena. The foundation

of Braun’s recent successes is his fitness,

he says. He circuit-trains five days

a week, plays basketball once a week,

and meditates. He credits his newfound

motivation to a doctor’s warning

that his LDL cholesterol levels were

through the roof. “He told me, ‘With

your stress levels and lack of sleep,

I can guarantee you a heart attack

within the next five to ten years’.”

BRENT SAUNDERS

THE PHARM

BOSS WHO

DECLARED

WAR ON FAT

BY MICHAEL RODIO

Back in 2003,

■ Brent Saunders

took the biggest risk

of his career. Then a

young dad with a baby at

home and a new house,

Saunders walked away

from a partnership

at Pricewaterhouse-

Coopers, accepted a

66% salary cut, and

started over again in the

business world.

Smart move: Now CEO

of Allergan (most famous

for Botox), Saunders

is following up the

pharmaceutical giant’s

blockbuster cosmetic

drugs by introducing

Kybella, the first US FDAapproved

injection to

destroy double chins (OK,

“submental fat”) without

surgery. “It’s a stubborn

area — even some guys

who are quite fit have it”,

says Saunders, who, at

a fresh-faced 47, is one

of the youngest Fortune

500 Chief Executives in

the USA. “I think it’s going

to be a real door opener

for men looking to enter

the facial-aesthetics

market.”

You won’t find much

cellulite on him, though.

When Saunders isn’t

with his family or working

on the next wonder

drug — mental health is

his next big focus — he’s

at the gym by 5am for

functional strength and

cardio. Everything else,

he says, is secondary.

“You can’t be great at

everything”, he explains.

“So you have to pick the

most important things

and do them exceedingly

well with tremendous

passion. Without sacrifice,

you’ll never reach

excellence.”

RIZ AHMED

The HBO star who

got jacked in jail

BY JULIAN SANCTON

“IT’S BEEN A TOUGH YEAR, MAN,” SAYS

Riz Ahmed. “Bowie, Prince, Brexit, the American

presidential election, Iraq…” Frankly,

I’d expected the 34-year-old actor and rapper to

instead list the many blessings 2016 had conferred

on him: roles in two major franchise films (Jason

Bourne and last December’s Rogue One: A Star Wars

Story) a critically admired album (“Englistan”, about

the complexities of being a British Muslim), and a

smash-hit HBO series, The Night Of. But not that he

doesn’t appreciate how transformational last year —

particularly The Night Of — has been, both for his career

and for his body. To grow from a scrawny, naive

Queens kid into a Rikers-hardened badass over the

course of the eight-episode season, Ahmed worked

with trainer Ben Glassman of The Lab in New York,

USA. “I switched from metabolic conditioning

workouts — with a ketogenic diet to burn fat and get

really trim — into big compound lifts and almost no

cardio”, says Ahmed. He also relied on yoga and Pilates

to maintain good posture and avoid injury while

training six days a week, often after a full day’s shoot.

As for mental fitness? “The Headspace [meditation]

app that Andy Puddicombe developed”, says Ahmed.

“It’s a really effective tool not just for relaxation but

also focus.” To tune out everything that’s going on in

his life — and in the world. ■

JULY / AUGUST 2017 MEN’S FITNESS 81


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Join the supermeal

84

MEN’S FITNESS MAY JULY 2017 / AUGUST 2017


evolution

Revolutionise your diet by making each meal you

eat the most nutritious it can possibly be, with

the fewest calories it can possibly have. It’s easy:

Just pack your plate with simple, delicious combos

of these high-powered superfoods.

BY NILS BERNSTEIN

PHOTOGRAPHS BY CHRISTOPHER TESTANI

FOOD STYLING BY EUGENE JHO

A perfect protein.

Salmon is versatile and

packed with omega-3

fatty acids.

Let’s face it: The term superfood

is as manipulative as all natural,

detoxifying, and the “fat-burning

zone” setting on an elliptical

machine. That said, certain foods’

concentrations of vitamins,

minerals, phytochemicals, antioxidants,

and other nutrients mean

they pack more health benefits

into each serving than other foods

you might think are healthier. With

the help of some of the world’s top

nutritionists and the most recent

research, we put together lists of

the most nutrient-dense foods—that

is, those that give you the most

nutritional bang for your caloric

buck — in six categories, and show

you how to combine them into

delicious, nutrient-packed meals

every single day.

JULY / AUGUST 2017 MEN’S FITNESS 85


SUPERMEAL #1

SALMON (LEFT)

WITH:

Acorn squash,

chard, pistachios,

parsley, lemon

■ The vitamins in

chard (A, E, K) and

squash (A, C) are

better absorbed

with fat, like that in

salmon. A gremolata

(chopped mix)

of parsley, lemon,

and pistachio adds

flavour/nutrients

with few calories.

The Most

Filling,

Lowest-

Calorie

Superfoods

Hoping to lose

weight but don’t

want to miss out

on nutrients?

Fibre, protein,

and water are

what make you

feel satiated.

That means:

Soulful salmon.

Grilled or baked,

fatty fish should

be your go-to

for protein.

■ Lentils and black

beans will give

heft to any meal

without unnecessary

calories.

■ Lean chicken and

broccoli should

be your meat and

veggie go-tos.

Super proteins

1) Oily fish (salmon, anchovies, sardines, mackerel)

So-called oily fish has a higher fat content, which means more omega-3 fatty

acids, as well as lots of protein and high vitamin D levels. Additionally, some

studies have shown oily fish to have beneficial effects on heart disease, prostate

cancer, vision loss, and dementia. It’s easy to use in meals: Salmon, for example,

works with any cooking technique and seasoning; anchovies dissolve into sauces

(making them taste balanced and robust rather than fishy); and high-quality

canned sardines and mackerel, which are becoming increasingly available, are

great snacks — just drain well and serve with a squeeze of lemon.

2) Chicken

High in protein but

relatively low in fat

and calories, chicken

is a dietary staple

that is easy to cook

and takes to just about

any seasoning. You can

even grind it in a food

processor and use in

place of ground beef.

3) Grass-Fed Beef

Grass-fed beef has

more vitamins (e.g., up

to 10x more A), minerals,

and omega-3s than

grain-fed. Don’t buy

pre-ground, which may

come from hundreds of

cows; have a butcher

grind it, or pulse cubed

meat in a processor.

4) Eggs

Egg whites are almost

all protein, with minimal

calories. But the yolk

is where all the other

nutrients are. For

scrambled, use one

whole egg for every

four egg whites. (Add

turmeric for flavour

and extra nutrients.)

5) Greek Yoghurt & Kefir

Greek yoghurt (which

has had the whey

strained out) has fewer

carbs and more protein

than regular yoghurt.

Use kefir, a fermented

milk product similar to

thin yoghurt, to replace

milk in smoothies and

on cereal.

Grass-fed

beef isn’t just

ethically sound:

It has more

vitamins than

grain-fed.

■ Watermelon can’t

be beat for a filling,

low-cal fruit.

Don’t discount

psychology:

Studies show that

people perceive

viscous foods as

more filling, so

think:

■ Yoghurt (also

a good protein

source)

■ Oatmeal (also

good for fibre)

■ Thick puréed

vegetable soups

And eating what

looks like a large

quantity makes

people feel more

satisfied with

fewer calories,

so opt for:

■ Huge leafy salads

■ Big bowls of soup

■ Chicken pounded

to plate size

Food styling by Eugene Jho/Plum Reps; Prop styling by Kaitlyn Du Ross Walker/Honey Artists

86

MEN’S FITNESS MAY JULY 2017 / AUGUST 2017


SUPERMEAL #2

SCRAMBLED

EGGS (RIGHT)

WITH:

Tomato, oregano,

lemon juice

■ Deconstruct

your omelette:

Pairing scrambled

eggs with a fresh

tomato-oregano

salad looks heartier

— which means

psychologically it’ll

seem filling — than

a watery tomato

omelette.

SUPERMEAL #3

BERRY

SALAD (RIGHT)

WITH:

Walnuts, kefir

■ Kefir makes a

rich dressing to

add to berries

and walnuts to

create a satisfying

breakfast, lunch,

or dessert dish

(honey optional).

It even doubles as

a nutritious pickme-up

after a

gruelling workout.

Remix the scramble.

Upgrade your eggs

with a beautiful and

filling tomato salad.

Super vegetables

1) Cruciferous greens

(Chinese cabbage, broccoli,

brussels sprouts, kale, collards)

If anything deserves the term superfoods,

it’s cruciferous vegetables.

They’re packed with vitamins, minerals,

antioxidants, fibre, and sulphuric

compounds called glucosinolates,

which have shown promise in reducing

lung and colorectal cancer risk.

They can be eaten raw or cooked; try

using Chinese cabbage (aka napa cabbage

and bok choy) or brussels sprouts

in place of regular cabbage in coleslaw.

2) Leafy greens (chard,

spinach, watercress)

Always choose darker

greens like spinach,

chard, and especially

watercress, which

is high in vitamin K,

beta-carotene, and

the cancer-fighting

compound PEITC.

3) Seaweed

Seaweed is full of iron

and vitamin C. Get premade

seaweed salads,

add spirulina powder

to offset smoothies’

sweetness, and shred

toasted nori sheets

over eggs and salads.

4) Winter squash

(pumpkin, butternut,

kabocha)

A top source of carotenoids

(lutein, zeaxanthin),

roasted or boiled

squash boosts salads

and pastas. And don’t

forget edible seeds, like

pepitas (pumpkin).

5) Onions

Onions have more antioxidants

than other veggies,

mostly in the outer

layers, so peel off only

the papery coating and

sauté or roast whole

at 200° for 1 hour to eat

in place of baked potato.

FOR MORE GREAT

NUTRITION TIPS, VISIT

MENSFITNESS.CO.ZA

Super fruits

1) Blueberries

Blueberries have it all: mega antioxidants (organically

grown berries have even higher levels), anthocyanins,

resveratrol, quercetin. They’re also super low maintenance:

You can eat them by the handful fresh from the farmers’

market, add them to oatmeal and smoothies, or freeze them

for later use — they’ll retain virtually all their nutrients.

2) Strawberries

Strawberries have

antioxidant and

anti-inflammatory

properties. Tart green

strawberries have

also become a trendy

addition to salads and

savoury dishes.

3) Watermelon

This high-fibre, low-cal

staple has more lycopene

than tomatoes.

Swap

watermelon cubes

for tomato in green

and grain salads, toss

minced watermelon

into any salsa, and

serve grilled watermelon

slices topped

with watercress.

4) Tomatoes

Tomatoes (yes, they’re

really a fruit) are high in

dozens of phytonutrients

and are perhaps

the most heart-healthy

vegetable.

5) Lemons

A prime source of the

anticancer compound

limonin, vitamin C–

rich lemons can be

squeezed over everything;

or blend one

— peel and all — with

parsley, oregano, and

garlic for a marinade.

JULY / AUGUST 2017 MEN’S FITNESS 87


SUPERMEAL #4

GRILLED

CHICKEN (RIGHT)

WITH: Quinoa,

tomato, parsley,

almonds, watercress,

lemon juice,

garlic, yoghurt

■ Garlic-andlemon-spiked

yoghurt makes a

quick sauce for

grilled chicken.

Adding tomato,

parsley, and

almonds to quinoa

evokes the Middle

Eastern salad

tabbouleh. Garlic

slices fried quickly

in olive oil add a

surprising twist

to peppery greens

like watercress

— and almost

anything else.

Bulk up the

nutrients of a

plain chicken

breast with

garlic, lemon,

and almonds.

The end of

“boring” chicken.

By adding just a few

super ingredients, a

drab breast can pop

with flavour.

Super herbs and spices

1) Parsley

Think of parsley as a herb and a salad green. Italian parsley dressed with olive

oil, salt, and a squeeze of lemon adds a refreshing contrast to rich grilled salmon

or steak. Parsley and garlic form the basis for many easy no-cook all-superfood

sauces: Blend with olive oil and oregano to make the Argentinian steak sauce

chimichurri; chop with lemon zest for a Milanese gremolata; add anchovies

and lemon juice and you’ve got a powerhouse salsa verde for fish; and blitz with

walnuts for a twist on a tasty pesto.

2) Turmeric

Its earthy, peppery

flavour comes from

curcumin, a phenol

with antibacterial properties.

The spice pairs

well with scrambled

eggs, salad dressings,

and even dessert.

3) Cinnamon

Cinnamon, with its

essential oils full of

anti-inflammatory and

antimicrobial properties,

boosts both

savoury dishes (like

steak or cooked grains/

lentils) and desserts.

4) Oregano

Oregano’s bacteriafighting

oils kill some

infections faster than

drugs, one study found.

Use it to season meats,

or mince it with tomato,

garlic, and anchovies

for a quick Italian salsa.

5) Garlic

Slice the tops off heads

of this virus/bacteriafighting,

cholesterolcutting

herb; roast at

200° for 1 hour. They

keep in the fridge for a

week and add buttery

flavour to dishes.

More

Protein

for Fewer

Calories

If packing on

muscle is your goal,

stock up on:

■ Egg whites and

hard-boiled eggs

■ Chicken breast

■ Beef sirloin

(a lean but

tasty cut)

■ Greek yoghurt

■ Black beans

Tip: Blend black

beans with onion,

garlic, and lemon

juice as a dip for

steamed broccoli.

88

MEN’S FITNESS MAY JULY 2017 / AUGUST 2017


Super grains

and beans

1) Barley

You love it in beer — but make it one of

your whole-grain staples, too. Barley

has a nutty flavour and is packed with

nutrients like manganese, selenium,

vitamin B1, and a type of fibre that

digests slowly to help stabilise glucose

levels — and keep you feeling full longer.

Eating it regularly can also lower

blood cholesterol, the American Journal

of Clinical Nutrition reported.

2) Oats

Oats are tops for

manganese (crucial

for bone health and

glucose control) and

fibre. Swap steel-cut

oats for risotto.

3) Quinoa

The rare grain with all

nine essential aminos,

quinoa’s also packed

with antioxidants.

4) Navy and

Black Beans

Navy beans are high in

omega-3s; black are

a rich protein source.

BTW, canned beans are

as nutritious as fresh.

5) Lentils

High in omega-3s/fibre,

lentils cook quickly and

pair well with turmeric

and cinnamon.

SUPERMEAL #5

CHIA PUDDING (RIGHT)

WITH: Chia seeds, almond milk, dark chocolate,

strawberries

■ Scrap the tapioca mix: This raw pudding is

just chia seeds soaked overnight in almond milk

and garnished with fresh strawberries and

the darkest chocolate you still like. No extra

sweetener needed!

Guilt-free dessert.

This tapioca-like

Aztec staple is

loaded with antioxidants.

Super nuts

and seeds

1) Cacao nibs and dark chocolate

(the darker, the better)

Yep, chocolate. Cacao nibs, the

unsweetened, plant-based source

of prepared chocolate, have a high

flavonoid content — comparable to

that of tea, grapes, and berries — as

well as fibre, iron, and copper. They’re

subtly bitter but contrast well in

sweets and even on pasta (in place of

bread crumbs) or in salads for a nice

crunch. With prepared chocolate, the

key is finding the darkest chocolate

you can still enjoy, then eating it daily

in moderation as a snack or dessert.

2) Pistachios

A very low-calorie nut

(30 pistachios have

only 100 calories),

pistachios are one

of the only nuts to

contain the antioxidant

carotenoids lutein and

zeaxanthin (also found

in winter squash).

3) Chia Seeds

An Aztec staple, chia

seeds have lots of calcium,

omega-3s, and

antioxidants. They can

absorb about 10 times

their weight in liquid, so

they make a great pudding.

(Mix with coconut

or almond milk and let

sit overnight.) Tiny and

almost tasteless, they

can also be sprinkled

on anything or coated

on meat/fish as a crust.

4) Almonds

Along with tomatoes,

eggs, and onions,

almonds — the seed of

the fruit of the almond

tree — are a good

source of biotin, a

B-complex crucial for

fat/sugar metabolism.

Unsweetened almond

milk (sub it in for dairy)

is almost as nutritious

as whole almonds.

5) Walnuts

High in omega-3s,

copper, manganese,

and vitamin E, walnuts

also contain phytonutrients

found in few

other foods: Juglone

(a possible cancer

fighter) and morin

(which may combat

Alzheimer’s and

diabetes). ■

MAY 2017 MEN’S FITNESS 89


Wise up

Send your questions to ask@mensfitness.co.za

Ask Men’s Fitness

Prop styling by Rachel Stickley/Bernstein & Andriulli

Big wheel.

There are myriad types

of cheese you can eat

and still get ripped.

Can I eat cheese

and still be fit?

Man, I do not want

to give it up!

LES F. CAPE TOWN

Yes, you can

■ have your

cheese and stay

fit, too.

According

to sports dietitian

Christina

Strudwick, CSSD,

founder of The

Fueled Athlete,

“Cheese can be

part of a healthy

lifestyle when

it’s unprocessed

and eaten in

moderation”. Just

think natural (like

everything from

our favourite family

of cheesemakers —

Simonsberg).

That’s not all.

“Cheese has lots of

nutrients, like filling

protein and bonebuilding

calcium”,

says dietitian Amy

Gorin, RDN.

Its biggest plus

is by far its protein

content. Swiss,

cheddar, and mozzarella

have 7–8

grams per 30g serving,

which can help

pack on muscle.

Hard cheeses can

also lower blood

pressure — especially

Grana Padano,

a new study has

found. And ricotta is

packed with whey,

the most satiating

of all proteins,

Finally, always go

for quality cheeses.

Just watch the

quantity, and err on

the side of “Damn,

that tasted great”,

not “Damn, I can’t

buckle my belt”.

JULY / AUGUST 2017 MEN’S FITNESS 91


Ask Men’s Fitness

The Sex Files

Our experts answer your most intimate questions — no holds barred

I’d love to try a threesome with two women.

But how can I bring up the idea so it won’t upset my

girlfriend? And if she does agree, are there certain

ground rules we should stick to?

Sex with a third

■ person is tricky

because it brings a

potentially destabilising

element into

the relationship. So

when you discuss it

with her, I’d focus on

1) creating a new fantasy

experience with

her and 2) her needs

and pleasure.

That is, be sure it’s

about bringing you

closer, not providing

a guilt-free way for

you to have sex with

another woman.

DR AARON

To avoid jealousy,

tell her you think a

threesome could be

really hot for her, not

just for you.

But: It’s best to

avoid doing it with

someone she knows

or you could set

yourself up for a

problem: Are you

comparing her with

her friends? Do you

desire someone

else? Instead, let her

pick the girl so you

both feel secure.

Also, set the rules

for kissing, oral, and

intercourse before

you get into bed.

You could find that

after all this talk,

you’re so excited you

don’t even need a

threesome!

DR NELSON

I’ve never had a

threesome, but

if I had to guess,

I’d say be sure it’s

consensual and

the other woman’s

legal (agewise, not

immigration-wise —

illegal immigrants

need threesomes,

too!). Then I’d hope

she’s pro-choice,

so if a condom

breaks and she gets

pregnant…

And rather than

talk about it with

your gf up front,

maybe Netflix and

chill to Love — a

film with beautiful

Hoping for a

ménage à trois?

It can be tricky, so

tread carefully.

JACOB M. JOHANNESBURG

(but awful) actors

about a threesome

that goes badly

awry — and float the

idea then.

Worst case, she

laughs it off but you

guys still get off to

the porniest film

on Netflix!

JENA

KEEP HER

NEEDS IN

MIND OR

YOU CAN

KISS THAT

THREE-WAY

GOODBYE.

I think I might be a

little on the small

side. What can I do to

make sex as satisfying

as possible for her?

LES T. DURBAN

DR NELSON: Having

a smaller penis

doesn’t mean you

can’t satisfy a lover.

During sex, the walls

of a woman’s vagina

close just a third

of the way into the

vaginal canal; that

means it’s the girth

or movement — not

the depth of penetration

— that matters.

But stimulating

the clitoris and the

G-spot (2 to 5cm, on

the vagina’s front

side) is what will give

her a mind-blowing

orgasm. Be aware: It

can take 17 minutes

or more (not four, as

some men think!) of

clitoral stimulation

for a woman to come.

Master that and

you can be a great

lover despite the size

of your man parts.

DR AARON: You may

not be as small as

you think. In a recent

British study of

more than 15 000

men, average penis

size was 13cm — and

more than half of the

men were within just

an inch of each other.

But assuming

you are actually

smaller, there are

still many ways to

satisfy a woman. In

terms of positions,

try doggy style for

deeper penetration.

This month’s panel

PSYCHOTHERAPIST/

SEX THERAPIST

TAMMY NELSON, PHD

WRITER/STAND-UP COMIC

JENA FRIEDMAN

PSYCHOTHERAPIST/

SEX COUNSELLOR

MICHAEL AARON, PHD

And bone up (so to

speak) on your oral

skills for clitoral

stimulation.

When I meet a girl from

Tinder and see she’s a

little overweight, I get

really turned off. But

my mom’s chubby and

my dad always loved

her… So should I just

close my eyes and try

it anyway?

DAVID L. BLOEMFONTEIN

DR NELSON: You

know how most

women judge

whether a man they

meet is date-able?

They wait till he

opens his mouth. A

gorgeous guy can

be boring once he

starts talking, and a

not-as-good-looking

guy can be a total

turn-on because he’s

incredibly interesting

— and nothing’s

sexier than that.

So it sounds as if

you’ve answered

your own question:

“Try it anyway?” Yes!

You know you’re

being superficial, so

give her a chance

and see if there’s

chemistry.

She might be truly

fabulous — and think

you are, too.

DR AARON: We can’t

control whom

we’re attracted to,

so there’s no use

feeling guilty about

it. Your dad might

like your mom’s

body type, but that

doesn’t mean you

will — or should.

Physical appeal is

an important part

of attraction. Some

people may find

this view politically

incorrect, but who’s

going to be in your

relationship — you

or them?

JENA: Sure, if you

think she can handle

a guy who sounds

like kind of an

asshole.

Beth Studenberg/thelicensingproject.com

92

MEN’S FITNESS MAY JULY 2017 / AUGUST 2017


Got a helluva beard?

Let your facial hair

run free, but don’t

neglect the upkeep.

“I’d love to bench 100

kilograms, for more

than 5 reps. Any tips

on how to get there?”

Combine nation.

Press your way to beating

your all time record

record.

JOE S. JOHANNESBURG

■ “You need to

bump up your max

so “it’s well beyond

100”, says Arizona

Cardinals strength

and conditioning

coach Buddy Morris.

That doesn’t mean

just lifting heavy

— you also need to

build power to fire

the bar up off your

chest.

Morris recommends

training the

bench press twice a

week. One day, work

up to a weight you

can lift only three

to five times. Three

days later, do eight

sets of three reps

using 50–60% of

your one-rep max,

resting one minute

between sets. Do

these reps as explosively

as you can,

lowering and pressing

the bar fast.

On both days,

after benching, “do

either dumbbell

pressing or some

push-up variation”,

says Morris. “I’d also

hammer triceps

and upper back to

death.”

FOR MORE REC­

ORD­ BEATING

WORKOUT

CHALLENGES, GO

TO MENSFITNESS

.CO.ZA

Clockwise from top left: James Michelfelder; John Balsom/Trunk Archive;

Courtesy of Shorty Maniace; Richard Pierce

How can I clean my

Converse Chuck

Taylor sneakers?

They’re pretty

gross, but I don’t

want to throw

them out…

PAUL S. PORT ELIZABETH

■ Got a washing

machine and a Mr.

Clean Magic Eraser

(R240; takealot.

Don’t Chuck ’em.

In a few easy steps,

you can get dirty

sneaks looking

like new.

com)? Then it’s a

cinch.

“If your Chucks

have seen better

days, it’s easy to get

them looking — and

smelling — like

new again”, says

cleanandscentsible

.com’s Jenn Lifford.

First, remove the

laces; use a dry

brush to loosen dirt,

debris, and mud in

the grooves of the

soles; treat major

stains with a laundry

stain remover;

and take a wet Magic

Eraser to the dirty,

nasty-looking rubber

parts. (And when

you’re done with

that, use it on your

golf clubs, bike helmet,

tyre rims, even

a scummy bathtub —

the thing’s amazing,

and we’re not getting

paid to say that.)

Put the shoes

and laces in the

washer with detergent,

plus a cup of

vinegar if the shoes

are extra smelly.

For dark or coloured

shoes, use cold water

to avoid fading;

otherwise, wash on

warm. But never use

hot — it’s likely to

weaken the glue on

the shoes.

When the cycle’s

done, do not put your

Chucks in the dryer

— just let them dry

naturally. If you’re in

a real hurry, stuff the

insides with paper

towels and they’ll

dry faster.

Shorty the barber

Enlightened advice from grooming expert Shorty Maniace

I have a long, full

beard. But, really —

how much beard

is too much?

HARRY H. CAPE TOWN

Shorty Maniace is the

owner of J.P. Kempt

Barber & Social in San

Francisco, USA.

If you get out of the shower and can’t

■ figure out where your beard ends

and your pubes start, it’s too long.

If people start asking you for your

autograph, thinking you’re someone from

Duck Dynasty, it’s too long.

Longer beards — lumberjack beards

— are out of fashion. Yeah, there are still

guys who carry on with it, but supertrendy

it’s not. But if that doesn’t bother you, and

you don’t have really thin facial hair that

makes you look like Che Guevara, grow

it as long as you want. Join one of those

beard competitions. Have fun with it.

Just take good care of it. You can use

normal shampoo on it — do that once

every two weeks, or even every week,

just the way you wash your hair: Use a

moisturising shampoo, and definitely

condition it, preferably with a conditioner

that has spearmint or peppermint, which

is really good at getting the natural oils to

come out of your skin and into the beard.

Then there are beard oils, balms, and

waxes (not just mustache waxes) that

are really good for shaping a beard —

just don’t make it really thin and raspy

at the ends. And Proraso has a great

hot-oil treatment (R190; fruugo.co.za).

And keep it shaped nicely. Bottom line,

no matter how long it is, if your beard’s

looking really scraggly and sparse and

broken at the ends, trim that sucker.

JULY / AUGUST 2017 MEN’S FITNESS 93


I.N.O.X. CARBON #241776

LIFE IS YOUR ADVENTURE

For further information contact Picot & Moss 011.669.0500. www.picotandmoss.co.za

MAKERS OF THE ORIGINAL SWISS ARMY KNIFE | ESTABLISHED 1884


Edited by Jason Fleetwood

Your better-body blueprint

LIFT LIKE

A SPRINGBOK

ENFORCER

The crux of Eben’s workout

philosophy is to always give

it nothing less than 100%.

Proving the old adage of “No

Pain No Gain”.

While you can’t

choose your own

W

genetics, you

can determine

how much “blood, sweat

and tears” you’re prepared

to put into your workout

routine. Real gains aren’t

about the first 10 reps,

but rather about pushing

through the last 2. Here, we

lay out and follow the ideals

of an iconic Stormers and

Springbok player who knows

how to push the body to

new physical limits. In this

edition, Men’s Fitness will

show you how to train like

a Test match Veteran and

outgrow your dumbbells by

training harder, longer, and

more efficiently so you can

ultimately become bigger,

stronger, and faster, all while

maintaining your current

strength and mobility. The

goal is to go hard (not home)

and to keep yourself as

motivated as a Super Rugby

champion as you push to

become your own physical

force to reckon with.

JULY / AUGUST 2017 MEN’S FITNESS 95


● Body Book

Star workout

HOW IT WORKS The biggest mistake most make when trying to lose fat fast is performing high-rep workouts and overdoing cardio.

The best way to increase your metabolism is to increase your muscle mass, so you burn more calories both during exercise and at

rest — and that means heavier weights and lower reps. It also means hard exercises. Moves like the Zercher squat, farmer’s walk, and

deadlift promote the release of testosterone and growth hormone, which tell your muscle cells to grow and your fat cells to shrink.

We’ve included cardio intervals at the end of two of the workout days. They take only four to eight minutes to do, but they’re still not

required. We’re so confident that the weight training prescribed here — combined with a high- protein, lower-carb diet — will carve you

up that we’ll leave the cardio to your discretion. Whether you do it or not, rest assured that you’ll be home, showered, and watching TV

while the other guys are still slogging away on the treadmill.

DIRECTIONS

Perform each workout

once per week.

You can do I and II on

back-to-back days,

rest a day, and then

do III and IV.

Superset exercises

marked A and B. So,

you’ll do a set of

A, then B, rest as

prescribed, and

repeat. The remaining

exercises are done

normally. Take three

seconds to lower the

weight on each rep of

each exercise.

In the first week,

use light weights —

about 60% of what

you can handle.

Increase your loads

gradually each week

until, in Week 6,

you’re sure you’re

going heavier than

you could have in

Week 1. At this point,

add one set to each

exercise (the number

of reps is up to you,

where applicable). Do

no training the next

week. Your body will

compensate for the

intensity by growing

bigger and stronger.

Day I

1

WEIGHTED

PULL-UP

Sets: 4 Reps: 4–6, 4–6, 4–6, as

many as possible Rest: 120 sec

Attach a weighted belt to your

waist or hold a dumbbell between

your feet. Hang from a pull-up bar

with hands just outside shoulder

width, palms facing away from

you. Pull yourself up until your

chin is over the bar. It’s OK to

use body weight alone, or a latpulldown

machine, if need be.

2A

BENCH PRESS

Sets: 3 Reps: 8

Rest: 0 sec

Grasp the bar just outside shoulder

width and arch your back so

there’s space between your lower

back and the bench. Pull the bar

out of the rack and lower it to your

sternum, tucking your elbows

about 45 degrees to your sides.

When the bar touches your body,

drive your feet hard into the floor

and press the bar back up.

Styling by Seth Howard/Exclusive Artists; Grooming by Rachel Wood/ABTP.com

Athletes Choice

1) Evox Synergy Whey Protein MP-5 is a multi-phase protein supplement that yields sustained

results, longer than that of Whey Protein Concentrate or Whey Protein Isolate. It represents a collective

of 5 premium, highly bio-available and easy to digest protein sources, in a phased format that

ensures the staged-release of essential muscle building amino acids for recovery and growth.

2) 100% Ultra-Pure L-Glutamine on a daily basis, and particularly around training will assist with

post-training muscle adaption and may support muscle glycogen replacement after exhaustive exercise.

L-Glutamine supports a healthy gut and aids to strengthen the natural defences.

3) Evox BCAA Stack is the key to success for any active person, from novice to professional, is the

ability to recover post training. BCAA Stack contains Leucine, Isoleucine and Valine with added glutamine;

this is a powerful balance of Branched Chain Amino Acids (BCAA) which are the building blocks

of lean muscle. Their branched chemical structure is essential in that the body cannot make them from

other compounds. These 4 amino acids have proven to be the biggest contributors to muscle gain,

energy production and muscle recovery.

96

MEN’S FITNESS MAY JULY 2017 / AUGUST 2017


2B

DUMBBELL

PULL OVER

Sets: 3 Reps: 8

Rest: 60–90 sec

Grasp a dumbbell and

lie back on a bench

so your body is perpendicular

to it. Hold

the weight over your

face and, keeping your

elbows slightly bent,

lower the dumbbell

behind your head until

you feel a stretch. Pull

it back over your face.

3A

LOW-

INCLINE

DB BENCH

PRESS

Sets: 3 Reps: 8–10

Rest: 0 sec

Set a bench to a

30-degree incline

or less and lie back

on it with a dumbbell

in each hand at

shoulder level. Press

the weights up directly

over your chest.

3B

ONE-ARM

DB CHEST–

SUPPORTED

ROW

Sets: 3 Reps: 6–10

(each side)

Rest: 30–60 sec

Set an adjustable

bench to a 30- to

45-degree angle and

lie on it chest down.

Grasp a dumbbell in

one hand and draw

your shoulder blade

back as you row the

weight to your side.

4A

SPLIT-

STANCE

DB PUSH

PRESS

Sets: 3 Reps: 8–12

Rest 0 sec

Hold a dumbbell in

each hand at shoulder

level and stand with

feet staggered. Brace

your core and dip both

knees to gather momentum.

Immediately

explode the weights

upward to press them

overhead. Switch the

front leg each set.

OPTIMAL FORM

EQUALS

OPTIMAL MUSCLE

DEVELOPMENT.

4B

FACE PULL

Sets: 3 Reps: 12–16

Rest: 30 sec

Attach a suspension

trainer to a sturdy

object and grasp an

end in each hand with

palms facing each

other. Lean back and

then pull the handles

to bring your body up

to vertical. Your hands

should end up near

your ears and your

upper back should be

fully contracted.

5

HIGH-

INCLINE

TREADMILL

SPRINT (OPTIONAL)

Sets: 4–6 Reps: Run 30

sec. Rest: 60 sec

Warm up for a minute

on the treadmill and

then set it to a steep

angle. Sprint 30

seconds, then lower

the speed and incline.

Walk for 60 seconds.

That’s one set.


● Body Book

Star workout

Day II

1A

ZERCHER

SQUAT

Sets: 4 Reps: 6, 6, 8–10,

12–15 Rest: 0 sec

Set up a barbell in a

power rack just below

chest height. Wrap a

towel around the bar

and then hook your

arms under it so the

bar rests in the crooks

of your elbows. Take

the bar out of the rack

and stand with feet

shoulder-width apart

and toes turned out.

Squat as low as you

can, keeping your torso

as upright as possible.

Shorts: SUNSPEL

Shoes: BALLY

1B PUSH-UP PLANK

Sets: 3–4 Reps: Hold for 30–60 sec. Rest: 120 sec

Get into push-up position with your abs braced and hands shoulder-width

apart on the floor. Your entire body should form a straight line.

IN THIS

ROUTINE,

CARDIO IS

OPTIONAL.

2A SNATCH-GRIP ROMANIAN DEADLIFT

Sets: 3 Reps: 8 Rest: 0 sec

Hold the bar with a wide grip and stand with feet hip-width apart. Push

your hips back and, keeping your lower back in its natural arch, bend your

torso forward, lowering until you feel a stretch in your hamstrings. Bend

slightly at the knees as needed. Squeeze your glutes as you come back up.

2B

PLATE PUSH

Sets: 3 Reps: Push for

45–60 sec. Rest: 90 sec

Place a weight plate on

a towel on a waxed floor

or other slick surface

so it slides easily. Bend

down and push the

weight along the floor

with both hands.

3

SPLIT SQUAT

Sets: 3 Reps: 6–8 (each

side) Rest: 30–60 sec

Hold a dumbbell in

each hand and stand

with feet staggered.

Bend both knees and

lower your body until

your rear knee nearly

touches the floor.

4A

HAMMER

CURL

Sets: 2 Reps: 8–10

Rest: 0 sec

Hold a dumbbell in each

hand at arm’s length.

Keeping your upper

arms stationary at your

sides and your palms

facing your sides, curl

the weights.

4B

W PUSH-UP

Sets: 2 Reps: 8–20

Rest: 0–30 sec

Get into push-up

position and place

your hands close with

thumbs touching so

they form a W shape.

98

MEN’S FITNESS MAY JULY 2017 / AUGUST 2017


Day III

1

BENCH

PRESS

Sets: 4 Reps: 4–6, 4–6,

4–6, 6–8 Rest: 120 sec

See page 96.

2A

TWISTING

DUMBBELL

BENCH

PRESS

Sets: 3 Reps: 8–10

Rest: 0 sec

Lie back on a flat bench

with a dumbbell in each

hand. Hold the weights

at shoulder level with

palms facing forward.

Press them over your

chest and twist your

wrists as you go so

your palms end up

facing your face in

the top position.

2B

INVERTED

ROW

Sets: 3 Reps: 8–10 Rest:

60–90 sec

Set a barbell in a power

rack (or use a Smith

machine) at about hip

height. Lie underneath

it and grab it with hands

about shoulder-width

apart. Hang from the

bar so your body forms

a straight line. Squeeze

your shoulder blades

together and pull yourself

up until your back is

fully contracted.

3A NEUTRAL-GRIP OVERHEAD PRESS

Sets: 3 Reps: 6–10 Rest: 0 sec

Hold a dumbbell in each hand at shoulder level with palms facing each

other. Brace your core and press overhead.

3B

LAT

PULLDOWN

Sets: 3 Reps: 6–10

Rest: 30–60 sec

Attach a lat bar to the

pulley of a lat-pulldown

machine. Grasp the

bar outside shoulder

width and set your

thighs under the pad.

Pull the handle to your

collarbone, driving your

elbows down and back.

4A

CABLE

LATERAL

RAISE

Sets: 3 Reps: 12–20

(each side) Rest: 0 sec

Attach a single-grip

handle to the low pulley

of a cable station and

stand perpendicular

to the machine. Grasp

the handle with your far

hand and raise your arm

straight out to your side

until it’s parallel with

the floor.

4B

FARMER’S

WALK

Sets: 3 Reps: Walk as far

as possible

Rest: 30–60 sec

Pick up the heaviest

pair of dumbbells you

can handle and walk as

far as you can. If you

don’t have much room,

walk in a figure-eight

pattern. Keep your core

braced and let your

arms hang straight at

your sides.

5

BURPEE

W/PULL-UP

(OPTIONAL)

Sets: 8 Reps: Perform

reps for 20 sec.

Rest: 10 sec

Stand under a pull-up

bar and bend down to

touch the floor. Shoot

your legs behind you

so you land in push-up

position. Reverse the

motion and then jump

up to grasp the pull-up

bar and perform a pullup.

That’s one rep.

A super

solution

■ Another feature

of our plan

is supersets.

Performing two

exercises backto-back

without

rest is a great

way to get the fatburning

effects

of cardio without

putting up with

the boredom of

it. A 2010 study

from Syracuse

University in the

US found that

subjects who used

supersets burned

more calories

relative to the

time they spent

training than a

group performing

traditional straight

sets did. The

supersetters also

burned calories at

a faster rate after

training.

JULY / AUGUST 2017 MEN’S FITNESS 99


● Body Book

Star workout

Day IV

1A

DEADLIFT

Sets: 3 Reps: 3–4, 3–4,

6–8 Rest: 0 sec

Stand with feet about

hip-width apart. Bend

your hips back to reach

down and grasp the bar

so your hands are just

outside your knees.

Keeping your lower

back in its natural arch,

drive your heels into

the floor and pull the

bar up along your shins

until you’re standing

with hips fully extended

and the bar is in front of

your thighs.

1B

DEADBUG

Sets: 3 Reps: 6–8 breath

cycles Rest: 120 sec

Lie on your back on

the floor and bend

your hips and knees

90 degrees. Reach

one arm overhead

behind you while you

extend the opposite leg.

Reverse the motion and

repeat on the opposite

side. Breathe in as you

extend your limbs and

out as they come back.

Each in-and-out breath

counts as one cycle.

SUPERSETS BURN

MORE CALORIES

DURING AND

AFTER TRAINING.

2B

JUMP SQUAT

Sets: 3 Reps: 8–10

Rest: 60–90 sec

Stand with feet

shoulder-width apart

and squat down until

your thighs are parallel

to the floor. Hold for a

second, then jump as

high as you can.

3

HIP THRUST

Sets: 3–4 Reps: 10–15,

10–15, 10–15, 16–25

Rest: 30–60 sec

Rest your upper back

on a bench and sit

on the floor with legs

extended. Roll a loaded

barbell up your thighs

until the bar sits on your

lap (you may want to

place a towel on your

hips or attach a pad to

the bar). Brace your

abs and drive your

heels into the floor to

extend your hips and

raise them until your

torso and thighs are

parallel with the floor.

4A

BICEPS ROW

Sets: 3 Reps: 8–15

Rest: 0 sec

Perform the inverted

row but grasp the bar

with palms facing you.

Squeeze your biceps at

the top of each rep.

4B

DIP

Sets: 3 Reps: 8–15 Rest:

0–30 sec

Set up on dip bars.

Lower your body until

your upper arms are

parallel with the floor.

2A GOBLET SQUAT

Sets: 3 Reps: 8–10 Rest: 0 sec.

Hold a dumbbell at one end with both hands in front of your chest. Stand

with feet turned out, shoulder-width apart. Squat as low as possible.

100

MEN’S FITNESS JULY / AUGUST 2017


● Body Book

Eat lean

burgers

better-body

Five new (and healthier)

ways to assemble

the ultimate man meal

By Devin Alexander


If you follow a lean, highprotein

diet, or at least

try to, the idea of a drippy,

delicious burger that can also

help you build muscle and burn

fat probably sounds like a myth,

or, at best, a bunch of marketing

hype. So we decided to take

matters — along with a diverse

array of meats, seasonings,

and other physique-friendly

ingredients — into our own hands

and do some experimenting to

prove to you it’s possible. The

results blew even us away. And

the nutrition numbers? Well…

take a look for yourself.

PEPPERONI

PIZZA

BURGER

INGREDIENTS

• 170g 99% lean ground

chicken

2 tbsp plus ¼ cup

low-fat marinara

sauce, heated in

microwave

½

Olive oil spray

cup green bell pepper

strips

• 30g low-fat

mozzarella, shredded

6 slices pepperoni

1 whole-wheat

hamburger bun (10cm

in diameter)

Double down.

With lean meat, two

wrongs — pizza and

burgers — can make

a right.

DIRECTIONS

1) In a medium bowl, mix

chicken and 2 tbsp

marinara until well

combined. Shape

mixture into patty with

a diameter that’s 1cm

larger than the bun.

2) Place a non-stick skillet

over medium-high

heat. Mist pan with

spray, then add patty

to one side of the pan

and peppers to the other.

Cook burger about

2–3 minutes per side

while rotating peppers

occasionally until peppers

are tender and

burger is cooked to desired

doneness. About

1 minute before burger

and peppers are done,

place cheese and pepperoni

on top of patty.

3) Place patty on bun bottom.

Top with peppers.

Spoon sauce onto

burger. Add bun top

and enjoy immediately.

NUTRITION

421 calories, 57g protein,

29g carbs, 10g fat

103

MEN’S FITNESS JULY / AUGUST 2017

JULY / AUGUST 2017 MEN’S FITNESS 103


● Body Book

Eat lean

Mexi-can.

Substituting

lettuce for a tortilla

or bun will

spare you up to

300 calories .

LETTUCE

TACO

BURGER

INGREDIENTS

• 230g extra-lean

ground beef

1 tsp lime seasoning

1 large iceberg

lettuce leaf

¼

cup fresh red

tomatoes, chopped

• 30g extra light cheddar

cheese

1 tbsp sliced jalapeño

chilli pepper, or to taste

1½ tbsp red taco sauce,

or to taste

DIRECTIONS

1) Pre-heat grill to high.

2) In a medium bowl, mix

the beef and lime seasoning

until well combined.

Shape into an

oval patty about 10cm

long and 8cm wide.

Grill until desired doneness

is reached, about

2 minutes per side for

medium rare.

3) Place patty on lettuce

at stem end of leaf (the

firmer end). Top with

tomatoes, cheese, and

jalapeño. Spoon taco

sauce over top. Fold

lettuce over filling and

enjoy immediately.

NUTRITION

345 calories, 54g protein,

6g carbs, 12g fat

FOR THE

PERFECT

MEDIUM

RARE, THE

INTERNAL

TEMP

SHOULD

BE 70°.

104

MEN’S FITNESS JULY / AUGUST 2017


CHICKEN CORDON

BLEU BURGER

BACON CHEDDAR

OPEN-FACE TOMATO SLIDERS

INGREDIENTS

• 120g lean ground

chicken breast

Olive oil spray

• 30g fat-free

deli ham

1 slice light Swiss

cheese

1 whole-wheat

hamburger bun

1 lettuce leaf

3 small tomato slices

1 tsp fresh thyme,

or to taste

Dijon mustard

(optional)

DIRECTIONS

1) Pre-heat grill to high.

2) Shape chicken into

patty; mist on both

sides. Grill until no longer

pink inside, about 3

minutes per side.

3) During the last minute

of cooking, top patty

with ham and cheese.

Toast bun by placing

insides facing down,

away from direct heat.

4) Stack lettuce, tomato,

patty, and thyme on

bottom bun. Spread

mustard inside top bun.

Close and serve.

NUTRITION

325 calories,

42g protein,

23g carbs,

7g fat

INGREDIENTS

2 medium plum or

roma tomatoes

• 180g lean ground beef

1 tsp minced onion, dried

• Salt to taste

• 30g light cheddar

cheese, cut into slices

2 strips bacon or macon,

cut in half

¼

cup red onion slivers,

chopped, or to taste

DIRECTIONS

1) Pre-heat oven to 230°.

2) Cut tomatoes in half

horizontally and scrape

out the seeds and ribs.

Place “shells” on nonstick

baking sheet,

open side up.

3) In a medium bowl,

mix beef, dried onion,

and salt. Spoon beef

equally among tomato

halves, filling them,

then flatten any

overflowing meat to

resemble patties atop

the tomatoes. Top

with cheese.

4) Place ½ bacon or macon

strip on top of each

cheese slice. Top with

onion. Bake until bacon

is cooked, tomatoes

are warm, and patties

are cooked to

desired doneness,

about 5 minutes, or

longer to preference.

Serve immediately.

NUTRITION

362 calories, 54g protein,

9g carbs, 12g fat

Meat in the middle.

For an even leaner

burger, substitute

ostrich for beef.

TO REDUCE

CALORIES

AND FAT, ADD

SALT FOR

FLAVOUR — NOT

CONDIMENTS.


● Body Book

Eat lean

Bun way or

another.

If you’re allergic

to wheat or

gluten, you can

use a tapioca

rice bun instead.

THIS

BURGER IS

STRAIGHT

FROM THE

BAYOU.

JAMBALAYA

BURGER

INGREDIENTS

2 tbsp no-salt-added

tomato sauce

½

tsp salt-free Cajun or

Creole seasoning, plus

extra to taste, divided

(if you can’t find salt

free, go for low sodium)

• 120g lean ground

chicken breast

Olive oil spray

4 large shrimp (about

60g each), peeled

and deveined

1 1cm slice red

onion (full round

with rings)

½ green bell pepper

• 60g lean smoked

chicken sausage, cut in

half to open, keeping

the halves connected

1 whole-wheat

hamburger bun (10cm

in diameter)

DIRECTIONS

1) Pre-heat grill to high.

2) Mix tomato sauce and

seasoning in a small

bowl. Shape chicken

into patty with a diameter

that’s 1cm larger

than the bun.

3) Mist both sides of patty,

shrimp, onion slice

(keeping it intact) and

bell pepper with spray

and then sprinkle with

extra seasoning to

taste on both sides.

4) Grill patty (until no

longer pink), pepper

and onion (until tender),

and sausage (until

hot through) about 3

minutes per side, and

shrimp (until no longer

translucent) about

1 minute per side. Toast

bun away from direct

flame for 1 minute,

if desired.

5) Place bun bottom

on plate. Top with

chicken, onion,

pepper, sausage,

then shrimp. Spoon

sauce onto inside

of bun top and place

top on burger. Enjoy

immediately.

NUTRITION

452 calories,

57g protein,

32g carbs, 10g fat

106

MEN’S FITNESS JULY / AUGUST 2017


JACK LOTTER

Muscle Model Pro Athlete

SSN Ambassador

by Jack ‘The Sheriff’ Lotter


Winter is a time to commensurate with multiple layers of thick clothing, a general

lack of vitamin D and an absence of skin. It should NOT however be an excuse merely

to accumulate superfluous amounts of adipose tissue!

Although I never shy away from an abundance of strategically placed calories in my

athletes’ training protocols, the prospect of “dirty bulking” and having my clients

and athletes resemble undisciplined and bloated chipmunks is certainly not good for

business frankly, and it definitely adds no value to their aesthetic endeavors either.

If our goal is to gain muscle mass this winter we need to understand basic arithmetic,

but do so using the smart bodybuilders greatest and most powerful weapon in the

arsenal- KNOWLEDGE. To gain muscle mass, we simply need to consume more

calories than we burn. This is not an excuse to binge eat and indulge to our hearts

content as the cons thereof far outweigh any potential benefits, so we will start off

slow and assess weekly.

Step 1: Ascertain your BMR (Basal Metabolic Rate). Without boring the laymen, this

is the term to describe all the calories a person will burn in a 24 hr period by merely

existing- going through all the body’s metabolic processes like breathing, sleeping,

digesting and living and not doing any additional activity. The quickest and easiest

way to do this is to use an online calculator and plug in your gender, height, age and

weight. Write this figure down.

Step 2: Ascertain your TDEE (Total Daily Energy Expenditure). This is the total

calories you will burn by going through your daily activities, training and working

added to your BMR figure. The energy expenditure on the days you train bigger muscle

groups like legs and back will differ from smaller muscle groups like shoulders and

arms, and so too from your rest days where overall energy expenditure will be greatly

reduced. However, start off with working out an overall weekly average. To do this,

take your BMR and multiply it by a figure of in between 1.1 and 1.5. If you are severely

sedentary, with a very physically untaxing profession then your figure will be as close

as can be to 1.1, and if you are a hyper active, spinning and aerobics instructor who

trains twice per day, this figure will be closer to 1.5. However, if you are a hardcore

and muscular enough bodybuilder to use SSN products, chances are I’d allocate

you a figure of around 1.35. Take your BMR, and multiply it by 1.35. Write this figure

down.

Step 3: We have now ascertained how many calories your body requires each

and every day to neither gain weight, nor lose weight. This figure that we have now

generated is our ‘break-even’ point. For a broad brush-stroke approach from here,

evaluate what body type you are. If you struggle to gain muscle mass and are of a

‘leaner disposition’ then we will need to go in harder and more aggressively hence

forth. However, if you tend to gain body fat too quickly you will need to apply a more

tempered and conservative approach. So, the skinny dude will add 850-1250 calories

on top of their TDEE, the tubbier guy will add a mere 350-500 calories to their TDEE.

Write this figure down.

Step 4: This number is the required amount of calories you will need to ingest daily,

to gain a decent amount of muscle mass this season. We now need to put this into

application. Before we do so, we need to manage our expectations and understand

what our goals are in micro increments. Every week we should look to increase our

overall weight by no more than 350g-600g for any decent “off season winter bulk”.

Any less and you’re wasting your time, any more and you are becoming a fatty. In

16 weeks this equates to a gain of around 5,6 to 9,6kg. Dunno about you, but that

sounds pretty damn impressive to me.

Step 5: Not so quick there champ! Before we rush out there and start cramming

these calories down our throats, we now need to work out the ratio, and breakdowns

of proteins, carbohydrates and fats in our diet. This can be really confusing and

there are a thousand ways to skin a cat. Anecdotally, my clients and I have got very

good results using a 30/55/15 ratio. 30% of these total calories will be protein, 55%

carbohydrates and 15% fats. Let’s work out our protein totals at 30%- take your

magic figure above and multiply it by 0.3 and then divide this figure by 4, as there

are 4 calories per gram of protein. That’s the total amount of protein you need daily.

Write it down. Once more, using the ratio above let’s work out carbohydrates at 55%-

take your magic figure and multiply it by 0.55 and then divide this figure also by 4,

as there are also 4 calories per gram of carbohydrates. That’s the total amount of

carbohydrates you need daily. Write it down. Lastly, to calculate our total fat intake

and using our ratio above, take your magic figure and multiply it by 0.15, to work out

our fat intake at 15%, and then divide this figure by 9, as there are 9 calories per gram

of fat. That’s your total fat intake daily. Write this down.

Step 6: You now know how many calories you need, and of that how much of

that is broken down into protein, fats and carbs. Divide these figures into the 4-6

meals you consume daily and voila! This figure can be overly daunting so I suggest

using supplements and mass gainers to get the calories in. Why? Whole foods greatly

increase satiety, which can making bulking extremely arduous, onerous and difficult.

Getting in shakes, such as SSN’s Mass Addiction in between meals and SSN’s

Cytomaize during training sessions can greatly assist one reach their daily calorific

intake without making one feel uncomfortable, bloated and nauseas as a result of

cramming food in their face all day.

In the event you are not gaining the required 350-600g weekly, up your carbs

gradually, and conversely if you are gaining too much then lower your carbs. This

approach is typically lower in fat as fat slows gastric emptying which also greatly

increases satiety, so we don’t want to increase nor decrease our fat too much as we

also need fat for adequate metabolic, endocrine and recovery etc functions so don’t

want to drop it too low, but in the same vein we also don’t want to add too much and

make us stuffed and incapable of meeting our daily calorific demands. Fiber is also

kept to a minimum as studies suggest that more than 30g of fiber per today can cause

malabsorption of nutrients and fiber also makes you feel very full and satiated as it

also greatly slows gastric emptying.

This is a very broad ‘shot gun’ type approach to gaining quality mass this winter.

For more intricate information tune into SSN Feed Your Addiction’s Facebook page

each and every week for yours truly’s live Q&A feed where I happily field all of your

questions, queries and concerns myself personally, and go through topics such as

this more intricately with a fine-tooth comb.

To reach any goals, remember to make the sacrifice, be disciplined and always

FEED YOUR ADDICTION!


● Body Book

Muscle Up

the

exercise workout

Turn a tight schedule into tight abs By Steve

Pulcinella


When you’re busy there isn’t always time for a workout. One or two exercises

maybe, but not a whole routine. Most of the time you skip it altogether; after

all, what good is just a half-hour session? But that’s a mistake. A short workout

forces you to perform only the most essential exercises — the ones responsible

for most of your gains — with an increased focus and intensity that revs your

metabolism harder and keeps your heart rate elevated. Spend the season

mastering those cornerstone movements with this routine. You’ll wonder who

needs all that “extra” time anyway.

How It Works

You need only two lifts

per session: a main

exercise that works

multiple muscles, and

one that enhances

your ability to perform

that lift. For example,

the front squat works

the lower body

thoroughly, and the

good morning directly

strengthens the lower

back and hamstrings,

allowing you to use

more weight on the

squat.

The only catch

when doing shorter

workouts is that you

need to compensate

with volume — more

sets — ensuring that

you get the most work

out of your muscles

in the little time you

have.

DIRECTIONS

Perform each

workout (Days I, II,

III, and IV) once a

week, resting a day

between sessions.

Choose a load that

allows you to perform

two more reps

than prescribed,

and use that weight

on each set. The

workouts should

take 35 minutes.

Day I

1

FRONT

SQUAT

Sets: 8 Reps: 5

Set a barbell on a power

rack at about shoulder

height. Grasp the bar

with hands shoulderwidth

apart and raise

your elbows until your

upper arms are parallel

to the floor. Take the bar

out of the rack and let it

rest on your fingertips.

Step back and set your

feet shoulder-width

apart with your toes

turned out slightly.

Squat as low as you can

without losing the arch

in your lower back.

2

GOOD

MORNING

Sets: 8 Reps: 10

Step under the bar and

nudge it out of the rack

so it’s resting on the

back of your shoulders.

Set your feet shoulderwidth

apart. Take a

deep breath and push

your hips back. Lower

your torso as far as you

can, keeping your lower

back in its natural arch.

Allow your knees to

bend slightly.

110

MEN’S FITNESS JULY / AUGUST 2017


Day II

1 DUMBBELL BENCH PRESS

Sets: 8 Reps: 15

Hold a dumbbell in each hand and lie on your back on a flat bench. Press the

dumbbells up from shoulder level to straight over your chest.

Day III

1

DEADLIFT

Sets: 9

Reps: 3 waves of 8, 5, 2

Stand with your feet

about hip-width apart

and bend your hips

back; reach down and

grasp the bar so your

hands are just outside

your knees. Keeping

your lower back in its

natural arch, drive your

heels into the floor and

pull the bar up along

your shins until you’re

standing with your hips

fully extended and the

bar in front of your

thighs.

Perform 8 reps the

first set, 5 the second,

and 2 the third; repeat

this pattern for Sets

4–9.

2

CLOSE-GRIP BENCH PRESS

Sets: 8 Reps: 8

Grasp the bar with hands shoulder-width apart and arch your back so there’s

space between your lower back and the bench. Pull the bar out of the rack and

lower it to your sternum, tucking your elbows so they’re about 45 degrees to

your sides. When the bar touches your body, drive your feet hard into the floor

and press the bar back up.

T-shirt: THEORY

Pants: ISAORA

Sneakers: NIKE

THINK ABOUT

FALLING

BACKWARD

AS YOU LIFT

THE BAR. IT

WILL BETTER

ACTIVATE YOUR

HAMSTRINGS.

JULY / AUGUST 2017 MEN’S FITNESS 111


● Body Book

Muscle Up

Day IV

1

BEHIND-

THE-NECK

PRESS

Sets: 10 Reps: 10

Stand holding

the bar with your

hands just outside

shoulder width so

your forearms are

perpendicular to the

floor. Press the bar

straight overhead,

then lower it behind

your head, stopping

halfway down your

neck. Press it back

up to begin the next

rep. Try to keep your

head upright and use

a conservative load to

ensure proper form.

KEEP YOUR

HEAD AS

UPRIGHT AS

POSSIBLE.

2

BARBELL

CURL

Sets: 10 Reps: 8

Hold the bar with

hands shoulderwidth

apart. Keeping

your upper arms at

your sides, flex your

elbows to curl the bar

all the way up.

2 PULL-UP

Sets: 9 Reps: As many as possible

Hang from a pull-up bar with your hands outside

shoulder width. Pull yourself up until your chin

is over the bar.

112

MEN’S FITNESS JULY / AUGUST 2017


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