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R45 <strong>Mens</strong>fitness.co.za<br />
JULY / AUGUST <strong>2017</strong><br />
17010<br />
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Features<br />
July / Aug<br />
Game<br />
Changers<br />
<strong>2017</strong><br />
60 The Game<br />
Changers<br />
Some got ridiculously<br />
ripped, some got rich<br />
doing right, some dared<br />
to scale the heights, and<br />
one even swims with the<br />
sharks — but all of them<br />
have taken on the world.<br />
Meet the dreamers and<br />
doers who own <strong>2017</strong>.<br />
62 A Genuine<br />
Mountain Man<br />
Get the inside scoop on<br />
Eben Etzebeth, a <strong>South</strong><br />
<strong>Africa</strong>n rugby legend and<br />
Evox’s poster boy and<br />
brand ambassador.<br />
BY BEN KARPINSKI<br />
84 Join the<br />
Supermeal<br />
Revolution<br />
We corralled the most<br />
nutrient-dense superfoods<br />
in six categories to<br />
show you how to combine<br />
them into delicious,<br />
mega-healthy meals.<br />
BY NILS BERNSTEIN<br />
91 Ask<br />
Men’s <strong>Fitness</strong><br />
Want to bench 100-plus?<br />
A quick way to scrub up<br />
your Converse? A chance<br />
for great sex if you’re not<br />
well-endowed? Get these<br />
answers and more.<br />
Look Great<br />
53 The New<br />
Old School with<br />
Boyd Allen<br />
Get an urban overhaul<br />
with some classic pieces<br />
that we think are ready<br />
for a serious comeback.<br />
59 The New Man<br />
About Town<br />
Pull off a R300k look —<br />
for about R270k less.<br />
Score!<br />
62<br />
Pull off a R300k look<br />
— for about R270k<br />
less. Score!
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July / Aug<br />
92 How many<br />
superfoods can<br />
you fit into a single<br />
“supermeal”? A lot.<br />
12 Get a jump<br />
on keeping your<br />
heart healthy.<br />
Game Changers<br />
21 Sharpen<br />
Your Skills<br />
Simple techniques to<br />
take your braai game<br />
to the next level.<br />
24 Muscle Up<br />
A more efficient way to<br />
pyramid train.<br />
26 Eat Lean<br />
Your new treat:<br />
Buffalo cauliflower.<br />
28 Sweat Smart<br />
How to use mobility<br />
balls for gains.<br />
30 Lose It<br />
Eat for rippedness —<br />
and cut rice calories<br />
in half!<br />
32 Suit Yourself<br />
Sartorial wisdom from<br />
the Obi-Wan Kenobi of<br />
men’s tailoring.<br />
34 Bring It<br />
How Mark Cuban came<br />
to rule the Mavs, the<br />
Shark Tank, and the<br />
world at large.<br />
36 Go Fast<br />
Up close and personal<br />
with the brand-new<br />
GTI, CX-5 and Clio RS.<br />
40 Play On<br />
Hot releases include<br />
an action RPG, suspenseful<br />
horror, and<br />
an epic DC fighting<br />
sequel.<br />
44 Talking Points<br />
USN Elite Athlete<br />
Marco Araujo on how<br />
he’s reached his peak.<br />
46 Hot Seat<br />
Alrieta De Wet shares<br />
her journey into fitness.<br />
42 The new GS is<br />
your ticket to the<br />
ultimate adventure.<br />
Breakthroughs<br />
12 Top News<br />
Aerobic exercise can<br />
literally heal a broken<br />
heart.<br />
14 <strong>Fitness</strong><br />
Why lifting lighter may<br />
be your best plan.<br />
16 Nutrition<br />
What’s up with gluten?<br />
And why you should<br />
grease up and go drink<br />
in the sun (sort of).<br />
18 Brain<br />
She wants it as much<br />
as you do—seriously.<br />
Columns<br />
48 Earn It!<br />
What does ‘Junk<br />
Status’ actually mean<br />
to ordinary <strong>South</strong><br />
<strong>Africa</strong>ns?<br />
50 Burn It!<br />
Every man needs an ice<br />
- crushing blender. We<br />
found the best.<br />
The Body Book<br />
95 Lift like a<br />
Springbok<br />
Enforcer<br />
Lift hard and get a<br />
body worthy of a rugby<br />
world champion.<br />
103 Better-body<br />
Burgers<br />
Five awesome and<br />
healthy meals to help<br />
keep you lean.<br />
109 Muscle Up<br />
How to turn a tight<br />
schedule into tight abs.<br />
On the Cover<br />
EBEN<br />
ETZEBETH<br />
PHOTOGRAPH:<br />
GARRETH<br />
BARCLAY<br />
8<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
’<br />
PUBLISHER’S NOTE<br />
Advisory Board<br />
SOMETIMES, EVEN WE NEED ADVICE. HERE’S WHO WE ASK.<br />
In the thick of it<br />
STRENGTH TRAINING<br />
FOOD<br />
Danny Boome Celebrity<br />
chef, currently on Good Food<br />
America for Veria Living<br />
MOTIVATION<br />
Martin E. Ford, Ph.D.<br />
Professor of education,<br />
George Mason University<br />
Well, that just sort of came out of nowhere, one day it was warm and then it just<br />
wasn’t anymore. Suddenly, those of us who do the morning training session find<br />
ourselves heading to our chosen training destination while it’s still dark and for the<br />
most part there’s a fully stocked weight rack. It’s way too cliché to use the “summer<br />
bodies are built in winter” line, but it is so incredibly true. As much as it sucks to<br />
get up and out of bed in the dark, there is no better time to reflect and start your<br />
day than that initial training session, especially when you are free from the chatter<br />
encountered during the more mainstream months of training. Something else to<br />
consider over the next two months, try doing something you haven’t done before,<br />
maybe that dreaded CrossFit class you’ve been contemplating, or joining a Jiu-Jitsu<br />
gym. The camaraderie at these places as opposed to your normal commercial hull of<br />
metal is something that can certainly assist with your motivational needs, creating<br />
a sense of belonging among peers. Otherwise, work in<br />
that 5km run twice a week, but the key is to change it<br />
up, do something a bit different. We have tons of quality<br />
content for you in this issue as well as incredibly tasty<br />
and healthy recipes. We sit down with some world-class<br />
athletes as well your local heroes, take a look at what’s<br />
cooking in the world of fashion and get some investment<br />
advice from the experts. Stay warm out there, train<br />
hard, remain motivated and push just a little bit harder<br />
each day.<br />
PUBLISHER & CEO<br />
Dirk Steenekamp<br />
dirk@mensfitness.co.za<br />
I hope you enjoy this issue.<br />
CREATIVE DIRECTOR Jodie Graves - jodie@dhsmedia.co.za<br />
DIGITAL & CLIENT MANAGER Charelle Johnson - charelle@dhsmedia.co.za<br />
MANAGING EDITOR Jason Fleetwood - jason@dhsmedia.co.za<br />
GROOMING EDITOR Greg Forbes - greg@dhsmedia.co.za<br />
GAMING EDITOR Andre Coetzer - andre@dhsmedia.co.za<br />
TECH EDITOR Peter Wolff - peter@dhsmedia.co.za<br />
ILLUSTRATIONS EDITOR Toon53 Prod. - toon53@dhsmedia.co.za<br />
MOTORING EDITOR John Page - john@dhsmedia.co.za<br />
MOTORCYCLE EDITOR Gavin Perry - gavin@dhsmedia.co.za<br />
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SENIOR PHOTO EDITOR Luba V Nel - luba@dhsmedia.co.za<br />
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EMAIL: info@dhsmedia.co.za<br />
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INTERNATIONAL<br />
International editions of Men’s <strong>Fitness</strong><br />
are published in the following countries:<br />
Australia<br />
Kuwait<br />
Qatar<br />
Turkey<br />
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New Zealand<br />
Russia<br />
United Arab<br />
Emirates<br />
Germany<br />
Oman<br />
Saudi Arabia<br />
United<br />
Kingdom<br />
CJ Murphy, M.F.S.<br />
Owner, Total Performance<br />
Sports, Everett, MA<br />
Jim Smith, C.P.P.S.<br />
Owner, Diesel Strength &<br />
Conditioning<br />
Zach Even-Esh<br />
Owner, Underground<br />
Strength Gym, Edison, NJ<br />
WEIGHT LOSS<br />
Bob Harper <strong>Fitness</strong> expert;<br />
trainer, NBC’s The Biggest<br />
Loser<br />
Chris Powell, C.S.C.S.<br />
Trainer; author; transformation<br />
specialist, ABC’s<br />
Extreme Weight Loss<br />
Frank G. Bottone Jr.,<br />
Ph.D., R.D. Author, The<br />
Diet Denominator: Fill Your<br />
Tank for Less<br />
FINANCE<br />
Roy Cohen Career counselor;<br />
author, The Wall Street<br />
Professional’s Survival<br />
Guide; careercoachny.com<br />
Chris Bart, Ph.D. Business<br />
consultant; author, A Tale of<br />
Two Employees<br />
DERMATOLOGY<br />
Tina West, M.D. Boardcertified<br />
dermatologist;<br />
founder of the West Institute,<br />
westskinlaser.com<br />
Annet King, Director<br />
of global education, the<br />
International Dermal Institute<br />
and Dermalogica<br />
PHYSICAL THERAPY<br />
Jay Dicharry, M.P.T.,<br />
C.S.C.S. Director of<br />
biomechanics, Rebound<br />
Physical Therapy<br />
Candice Kumai Author,<br />
Clean Green Drinks,<br />
candicekumai.com<br />
Devin Alexander Celebrity<br />
chef; host, PBS’s America’s<br />
Chefs on Tour; New York<br />
Times best-selling author<br />
SPORTS PERFORMANCE<br />
Jason Ferruggia,<br />
<strong>Fitness</strong> expert; owner,<br />
jasonferruggia.com<br />
Dan Trink, C.S.C.S.<br />
Owner, Trink <strong>Fitness</strong><br />
Jon Hinds Owner, Monkey<br />
Bar Gym, Madison, WI<br />
Kevin Lilly Former D1<br />
football player; trainer of<br />
actors and athletes<br />
ENDURANCE<br />
Pete Jacobs 2012 Ironman<br />
world champion, Sydney,<br />
Australia<br />
SPORTS NUTRITION<br />
Shelby Starnes IFBB<br />
bodybuilder; owner,<br />
shelbystarnes.com<br />
Nate Miyaki, C.S.S.N.<br />
Author, The Samurai Diet;<br />
owner natemiyaki.com<br />
NUTRITION<br />
Angela Lemond, R.D.N.<br />
Owner, Lemond Nutrition;<br />
spokesperson, American<br />
Academy of Nutrition and<br />
Dietetics<br />
Elizabeth M. Ward, M.S.,<br />
R.D.N. Award-winning<br />
writer, nutrition consultant,<br />
spokesperson<br />
RELATIONSHIPS<br />
Tammy Nelson, Ph.D.<br />
Certified sex therapist,<br />
New Haven, CT<br />
Michael Aaron, Ph.D.<br />
Certified sex therapist<br />
and couples counselor,<br />
drmichaelaaronnyc.com<br />
Moushumi Ghose, M.F.T.<br />
Licensed psychotherapist<br />
and sex therapist,<br />
New York City<br />
WILDERNESS SURVIVAL<br />
Thomas Coyne, E.M.T.<br />
President, Survival Training<br />
School of California,<br />
Tehachapi, CA<br />
MALE HEALTH<br />
Steven Lamm, M.D.,<br />
Director, Men’s Health<br />
Center, New York University<br />
Medical Center<br />
FASHION<br />
Jorge Valls Men’s fashion<br />
director, Nordstrom<br />
Michael Gordon<br />
Store director, Tourneau<br />
TimeMachine, NYC<br />
GROOMING<br />
Anthony Sosnick Founder,<br />
Anthony grooming brand<br />
Israel Leon Master barber,<br />
The Art of Shaving, NYC<br />
PSYCHIATRY<br />
Michael A. Grandner,<br />
Ph.D., Instructor, Penn<br />
Center for Sleep and<br />
Circadian Neurobiology<br />
Men’s <strong>Fitness</strong> <strong>South</strong> <strong>Africa</strong> is published by DHS Media Group (Pty) Ltd in <strong>South</strong> <strong>Africa</strong> for <strong>South</strong> <strong>Africa</strong>.<br />
Material in this publication, including text and images, is protected by copyright. It may not be copied,<br />
reproduced, republished, posted, broadcast, or transmitted in any way without written consent of<br />
DHS Media Group (Pty) Ltd. The views and opinions expressed in Men’s <strong>Fitness</strong> <strong>South</strong> <strong>Africa</strong> by the<br />
contributors may not represent the views of the publishers. DHS Media Group (Pty) Ltd as well as its<br />
employees accept no responsibility for any loss that may be suffered by any person who relies totally or<br />
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Media, Inc., and used under license by DHS Media Group (Pty) Ltd. All rights reserved. The United States<br />
edition of Men’s <strong>Fitness</strong> is published monthly by American Media Inc.<br />
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TRY TO LOSE YOURSELF .”<br />
JESSICA KING<br />
Peloton Instructor, New York City<br />
10<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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MAY <strong>2017</strong> MEN’S FITNESS 11
Edited by Jason Fleetwood<br />
Hard-hitting news from the cutting edge of modern research<br />
Breakthroughs<br />
Cardio does what<br />
no medicine can:<br />
repair damaged<br />
heart cells to keep you<br />
alive and jumping.<br />
12<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
Tank: MATIERE<br />
Shorts:<br />
LULULEMON<br />
Sneakers:<br />
NEW BALANCE<br />
Tech: POLAR<br />
Aerobic exercise<br />
can heal your heart<br />
■<br />
Running, rowing, cycling, skipping: They may not just<br />
strengthen your heart, they may also actually repair it<br />
when it’s damaged. Proteins that help keep cells healthy usually<br />
mend themselves when they get degraded from normal wear and<br />
tear. Sometimes, though, as in heart failure, damaged proteins<br />
accumulate and cause heart disease — and there’s no drug that<br />
can restore these essential cells to their previous grandeur. But<br />
here’s where aerobic exercise — which we already know strengthens lungs, lowers cholesterol, reduces blood<br />
pressure, and improves the immune system — comes in. New research on rats found that when rodents with<br />
damaged hearts were put on a steady routine of intense cardiovascular exercise (no doubt wearing tiny little<br />
leg warmers and sweating to a Jane Fonda’s Workout tape), their cardiac proteins were restored, making their<br />
broken tickers healthy again, the Journal of Cellular and Molecular Medicine reports. It’s an amazing discovery,<br />
because it shows just how powerful exercise — specifically, aerobic exercise — is at boosting heart health. And<br />
though the findings will be most immediately beneficial to people already dealing with heart failure, they also<br />
reinforce how important working out is to our cardiovascular system. So get in at least 25 minutes of vigorous<br />
aerobic activity three days a week (the American Heart Association’s recommendation) and add at least two<br />
days a week of resistance exercise to keep that pump primed. —ADAM BIBLE<br />
Styling by Christina Simonetti; Grooming by Sylvester Castellano/<br />
Bernstein & Andriulli using Chanel skin care
<strong>Fitness</strong><br />
Breakthroughs<br />
LIFTING LIGHTER<br />
GETS THE SAME<br />
RESULTS AS<br />
GRUNTING UNDER<br />
HEAVY PLATES.<br />
Smarter<br />
people<br />
walk more.<br />
Duh.<br />
■ If you live in a big,<br />
dense, pedestrianfriendly<br />
metropolis<br />
instead of a carbased<br />
city whose<br />
citizens drive half a<br />
block to the store,<br />
you’re probably smarter than average. A<br />
report by Smart Growth America found that<br />
the most walkable of the 30 biggest US cities,<br />
including NYC, DC, and Boston, have 33%<br />
more educated people than those that are<br />
less walkable (heads up, Orlando, Tampa, and<br />
Phoenix). Makes sense: The more you learn,<br />
the more you know about health and fitness,<br />
and the better you understand the need to get<br />
off your ass and — hey, buddy, stay in your<br />
own lane!<br />
Attention:<br />
Exercise<br />
improves<br />
your focus<br />
■ Often feeling like<br />
you’ve got ADHD —<br />
anxious, depressed,<br />
and unmotivated — after<br />
trying to multitask your<br />
ass off every workday?<br />
A study from the US<br />
University of Georgia’s<br />
Exercise Psychology<br />
Laboratory found that<br />
exercising (in this case,<br />
cycling at moderate<br />
intensity for 20 minutes)<br />
before tough mental<br />
tasks can part the clouds<br />
of confusion and fatigue,<br />
while also upping energy.<br />
Puff & get<br />
buff at the<br />
first-ever potsmoking<br />
gym<br />
■ If you like a little<br />
cannabis with your<br />
cardio, former<br />
American NFL running<br />
back Ricky Williams and<br />
snowboard exec Jim<br />
McAlpine are opening<br />
Power Plant <strong>Fitness</strong> in<br />
San Francisco this year.<br />
Members (you need<br />
a medical marijuana<br />
prescription to join) will<br />
be allowed to toke up,<br />
nosh on edibles, and<br />
apply topical gels to get<br />
high while working out.<br />
Blaze on, bro.<br />
Pumping light<br />
weights puts<br />
on real muscle<br />
FOR MORE GREAT FITNESS<br />
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■Busting out big weight<br />
at the gym can be<br />
addictive — it’s so satisfying<br />
to finally get to the point<br />
where you can start moving<br />
real weight and build massive muscles. But new research<br />
from McMaster University in Canada has shown that you<br />
don’t have to lift heavy to get the strength and size gains you<br />
want. Scientists challenged the traditional weightlifting<br />
notion of “go big or go home” by dividing up two groups<br />
of experienced lifters and having them either hit lighter<br />
weights (up to 50% of their one-rep max) for sets of 20–25<br />
reps, or go for weights up to 90% of their max for just 8–12<br />
reps. Each group was instructed to lift till failure. After<br />
12 weeks, the researchers found that gains in muscle<br />
mass and muscle fibre size were basically identical. The<br />
key to it all is making sure you lift to the point of fatigue,<br />
no matter the weight you’re throwing up. And, bonus: If<br />
you have a nagging injury like tendinitis, adjusting the<br />
weight down can alleviate or eliminate the discomfort.<br />
Sure, going light could be a bit of an ego deflator, but<br />
you’ll still end up with bulging muscles, so who cares?<br />
14<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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Nutrition<br />
Breakthroughs<br />
YOU MAY NOT<br />
BE IMAGINING<br />
YOUR PROBLEMS<br />
WITH GLUTEN.<br />
“Funny,<br />
insulin<br />
dependence<br />
wasn’t on the<br />
drive-thru<br />
menu…”<br />
■ Seems every<br />
month another bit<br />
of smart research<br />
craps on fast<br />
food’s head —<br />
and this month<br />
is no different.<br />
A new study in<br />
Experimental<br />
Physiology has tied<br />
fast food to the type<br />
of kidney damage<br />
seen in folks with<br />
type 2 diabetes.<br />
Supersize that<br />
insurance plan!<br />
Wheat takes<br />
another beating<br />
A<br />
And processed food<br />
gets kicked in the gut, too<br />
Ask why someone’s banned wheat from their<br />
diet, and nine times out of 10 they’ll proudly<br />
proclaim they’re “gluten intolerant.” But doctors<br />
have stayed sceptical, maintaining that the only<br />
people who really need to avoid gluten — the protein “glue”<br />
that holds wheat grains together — are those actually<br />
diagnosed with celiac disease, an autoimmune disorder<br />
that causes gluten to attack the small intestine. In fact,<br />
reports show that if a person doesn’t have celiac (and<br />
less than 1% of people do) yet follows a gluten-free diet, it<br />
could raise their risk of obesity and insulin resistance by<br />
steering them toward higher-fat, higher-sugar “glutenfree”<br />
packaged foods. But a new study out of Columbia<br />
University Medical Center in the US may be what the antigluten<br />
warriors have been waiting<br />
for: It found that a significant<br />
■ Yet another reason to back away from any<br />
food born or raised in a factory: It turns out<br />
that the emulsifiers — the ingredients added<br />
to processed foods like ice cream and peanut<br />
butter to improve texture and extend shelf<br />
life — dramatically increase gut inflammation,<br />
which then ups your risk of developing a<br />
chronic condition like inflammatory bowel<br />
disease or metabolic syndrome. Thanks for the<br />
tip, Georgia State University researchers!<br />
number of people complaining of<br />
celiac-like symptoms may really<br />
have a weakened intestinal barrier,<br />
which can lead to an immune<br />
response that can create the<br />
problems. So if you do suffer from<br />
the symptoms linked to gluten<br />
intolerance — upset stomach,<br />
gut pain, diarrhoea, bloating —<br />
avoid gluten and see your doctor.<br />
It may not be all in your head.<br />
To live longer,<br />
oil up and get<br />
drunk in the sun<br />
■ Okay, that’s not<br />
exactly what new<br />
research says, but<br />
it’s close.<br />
According to a<br />
study just out in<br />
Molecular Psychiatry,<br />
there are<br />
three things you<br />
need more of daily<br />
to keep the Grim<br />
Reaper cooling his<br />
heels: omega-3<br />
fatty acids, typically<br />
found in oily<br />
fish; resveratrol,<br />
found in wine and<br />
dark red fruits,<br />
like grapes; and<br />
vitamin D, from<br />
either supplements<br />
or the sun.<br />
Scientists believe<br />
these compounds<br />
— which are easily<br />
gotten by sticking<br />
Grease is the word.<br />
Oily fish like<br />
sardines and<br />
anchovies can help<br />
you live longer.<br />
to a healthy Mediterranean-type<br />
diet (or, of course,<br />
trolling the Mediterranean<br />
itself on<br />
your well-stocked<br />
yacht) — may positively<br />
affect genes<br />
that promote<br />
longevity.<br />
...and finish<br />
that glass of<br />
wine!<br />
■ To superstar<br />
antioxidant<br />
resveratrol’s long<br />
list of bennies<br />
(better blood flow,<br />
less oxidative<br />
stress, improved<br />
insulin resistance),<br />
Georgetown University,<br />
USA has just<br />
added another: “It<br />
limits the negative<br />
effects of a high-fat/<br />
high-sugar diet on<br />
muscles.” ¡Salud!<br />
From top: Levi Brown/Trunk Archive; Jarren Vink<br />
16<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
JOHAN BOSHOFF<br />
SSN Ambassador &<br />
SA Bodybuilding Champion<br />
1. What first sparked the idea of going to the gym and doing weight training?<br />
I’m the youngest of 3 brothers and was always the smallest so I initially started<br />
going to the gym and doing weight training to stop them from bullying me.<br />
2. What are some of the most valuable lessons you have learned through<br />
training?<br />
To stick to the basics and always expect more from yourself.<br />
3. What are the key character traits required by individuals to become<br />
successful bodybuilders?<br />
Discipline, determination and being able to diet and being goal oriented.<br />
4. The sport and the industry has changed so much since you began and not<br />
many people are chasing the bodybuilding look and size anymore. Tell us<br />
how you think peoples’ work ethic has changed, be it for the better or worse.<br />
It all depends on the individual, people don’t make enough time for themselves<br />
and dont care what they put into their bodies as long as they get results fast and<br />
dont have to work hard to look good.<br />
5. Tell us why you choose to use SSN sports supplements and how important<br />
is it to you to be aligned with the best brand on the market.<br />
To be the best you have to use the best.<br />
6. What is your favourite supplement stack?<br />
My favourite supplement stack is the SSN Muscle Vitamin Pack, SSN 100%<br />
Whey Protein, SSN BCAA Powder, SSN Thermobuild, SSN Ignite, SSN Anabolic<br />
Muscle Builder, SSN Test RX and SSN IsoPro Protein.<br />
7. Tell us how you use your supplements and the timing thereof to best<br />
benefit your physique.<br />
Morning - SSN Muscle Vitamin Pack, SSN CLA, SSN EFAs.<br />
Half an hour before training - SSN 100% Whey Protein.<br />
During training - SSN BCAA Powder.<br />
After training - SSN 100% Whey Protein.<br />
At night - SSN Anabolic Muscle Builder.<br />
With meal times - SSN CLA, SSN Test RX.<br />
8. What are some of the best and most useful supplement tips and nutritional<br />
tips you could offer up and coming bodybuilders?<br />
For size - SSN Mass Addiction, SSN Anabolic Muscle Builder, SSN Cytomaize.<br />
SSN Muscle Vitamin Pack for you body’s daily needs.<br />
For fast release protein to the muscle you can use SSN 100% Whey Protein or<br />
SSN IsoPro and at night you can use SSN Micellar Casein Protein.<br />
Pre-workout, for a good pump and energy, there is SSN NO Crea-pump<br />
Concentrate and SSN NO Rage.<br />
For muscle recovery and the prevention of muscle break down you can use<br />
SSN CytoGuard.<br />
For more info about the products mentioned above visit:<br />
SSN is a division of Ascendis Health
Brain<br />
Breakthroughs<br />
She wants it as<br />
much as you do<br />
(You’re just too much of an idiot to realise it)<br />
■<br />
Women<br />
want to have sex. Like<br />
to have sex. May even crave<br />
sex more than we do, a new study<br />
says. So why does it seem like they<br />
couldn’t care less? Because we’re<br />
morons. The study, in the Journal of<br />
Personality and Social Psychology,<br />
asked 229 hetero couples (average<br />
time together: six years) how often<br />
they want to have sex, as opposed<br />
to actually having it. The startling<br />
conclusion: Women want sex just as<br />
much as men — but men consistently<br />
misinterpret their signals, taking<br />
any turn-down as disinterest in<br />
sex in general, when it’s really just<br />
disinterest right then. Remember<br />
that the next time. —JAMES ROSENTHAL<br />
Workaholics<br />
need their heads<br />
examined<br />
■ The term worka holic<br />
generally has a fairly<br />
positive connotation,<br />
describing someone<br />
who’s driven to achieve,<br />
always wants the work<br />
to be better... right?<br />
Wrong. A workaholic<br />
is a person with a<br />
psychological addiction,<br />
according to new<br />
Norwegian research<br />
published in PLOS One.<br />
Using standard<br />
Then one day<br />
the rats got<br />
really smart<br />
and strong…<br />
psychological protocols,<br />
the researchers<br />
surveyed more than<br />
16 000 online<br />
respondents over six<br />
months and found that<br />
those who met the<br />
criteria for “workaholic”<br />
also met the criteria for<br />
ADHD (attention deficit/<br />
hyperactivity disorder),<br />
OCD (obsessivecompulsive<br />
disorder),<br />
anxiety disorders,<br />
and/or depression<br />
much more often than<br />
non-workaholics.<br />
In short: Go home!<br />
■ Aerobic exercise<br />
doesn’t just fix heart<br />
tissue, it grows brain<br />
cells, too. The Journal<br />
of Physiology reports<br />
that in an experiment in<br />
Finland, rats that ran on<br />
a wheel showed the most brain cell growth (their<br />
brains were dissected after), followed by those<br />
prodded to sprint (to simulate HIIT). Oddly, neither<br />
rats who climbed with their tails weighted<br />
(to mimic weightlifting) nor those who just sat on<br />
their little rat asses grew any new brain cells at<br />
all. [Your punch line here.]<br />
Remember.<br />
Eating more<br />
curcumin-filled<br />
dishes can fight<br />
memory loss.<br />
Don’t want<br />
your memory<br />
to get blurry?<br />
Eat curry.<br />
■ Curcumin — a<br />
bright orange-ish<br />
spice that’s found in<br />
turmeric and is integral<br />
to most curries<br />
and many other<br />
Asian foods (not<br />
to mention mustard!)<br />
has already<br />
been shown to be<br />
a powerful antiinflammatory.<br />
Now<br />
evidence is growing<br />
that it also stymies<br />
the destruction of<br />
brain neurones —<br />
meaning it may<br />
combat dementia<br />
and even Alzheimer’s<br />
disease.<br />
Researchers in<br />
a year-long study<br />
at Australia’s Edith<br />
Cowan University<br />
gave cognition tests<br />
to 96 middle-aged<br />
and elderly subjects,<br />
then sent half<br />
of them home with<br />
concentrated curcumin<br />
pills, and<br />
the other half with<br />
a placebo.<br />
When all were<br />
retested just six<br />
months later, those<br />
who’d been taking<br />
the placebo showed<br />
a decline in verbal<br />
and memory<br />
skills — but the ones<br />
taking curcumin<br />
showed no such<br />
decline.<br />
Though the study<br />
can’t be considered<br />
conclusive, it helps<br />
explain why many<br />
of India’s urban and<br />
rural populations<br />
have some of the<br />
lowest Alzheimer’s<br />
rates in the world.<br />
How to get<br />
more curcumin<br />
into your diet<br />
■ Pop it. Get<br />
400 to 600mg of<br />
turmeric extract in<br />
tablets/capsules<br />
three times a day.<br />
■ Cook with it.<br />
Curcumin is an<br />
unstable chemical,<br />
so store turmeric in<br />
darkness and add<br />
to an acid like lemon<br />
juice when cooking.<br />
■ Marinate in it.<br />
A turmeric-garlic<br />
mix can cut carcinogens<br />
in grilled<br />
steak, the Cancer<br />
Research Center of<br />
Hawaii says.<br />
From top: Folio ID - Jesus Alonso / Trunk Archive; Johnny Autry / Offset<br />
18<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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BRAAI<br />
Special!<br />
Everything you need to make life work for you<br />
Lord of<br />
THE COALS<br />
Whether you’re<br />
a cookout rookie<br />
or a braai maestro,<br />
these simple but<br />
sophisticated<br />
hacks will<br />
raise your<br />
grilling game<br />
BY MATT GILES<br />
PHOTOGRAPHS BY<br />
JARREN VINK<br />
■ Are you a barbeque<br />
virtuoso who lives to<br />
man the flames? Or<br />
a braai master who<br />
gets weak-kneed at<br />
the mere thought of<br />
holding the tongs?<br />
Either way, we’ve<br />
got all the ace techniques<br />
and easy tricks<br />
you need to take your<br />
braai skills to the next<br />
level. For example, the<br />
best way to transform<br />
a less-pricey slab of<br />
meat so it tastes like a<br />
prime cut? Age it. Finish<br />
a steak perfectly<br />
without overcooking<br />
it? Reverse-sear it.<br />
Keep a burger delectably<br />
juicy? Flip it, flip<br />
it, flip it!<br />
Yes, with these 16<br />
top tips, a few hours’<br />
practise, and a little<br />
patience, you too can<br />
enter the Pantheon of<br />
braai gods (or, at least<br />
not fall flaming from<br />
the heavens).<br />
The searing truth.<br />
There’s a trick to getting<br />
a steak perfectly done —<br />
not overdone.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 21
● Game Changers<br />
Sharpen your skills<br />
Know thy<br />
wood chips.<br />
Kameeldoring,<br />
mopane or rooikrans<br />
form good<br />
embers after<br />
burning.<br />
1) Funkify<br />
Your Meat<br />
■ Dry-ageing a<br />
steak gives it such an<br />
incredible boost of<br />
flavour that restaurants<br />
typically sell<br />
aged steaks for twice<br />
or even three times<br />
the price of nonaged.<br />
So ageing your<br />
own is a sure way to<br />
show off your chops.<br />
It may seem<br />
extreme, but do you<br />
want to hit braai<br />
highs or not?<br />
It’s fairly simple.<br />
The goal is to dry out<br />
the meat’s exterior —<br />
so bacteria forms and<br />
imparts flavour —<br />
but avoid rot-causing<br />
moisture, says The<br />
Food Lab author<br />
J Kenji Lopez-Alt, of<br />
Serious Eats (serious<br />
eats.com).<br />
Start with a bonein<br />
prime rib (with the<br />
fat cap intact), which<br />
will make about six<br />
rib-eye steaks. While<br />
it’s a bit pricey, it has<br />
enough fat to protect<br />
the interior from<br />
bacteria — cheaper<br />
Salt is the essence<br />
of life — and of a<br />
memorable burger.<br />
cuts don’t.<br />
All you need is a<br />
mini fridge (“The<br />
meat will pick up<br />
too many aromas<br />
in a regular fridge”,<br />
says Lopez-Alt), a<br />
cooking rack, a small<br />
fan, and some time.<br />
The steps:<br />
1) Plug in the fridge<br />
and the fan. Set<br />
the fan inside (cut<br />
a tiny hole in the<br />
door’s seal for the<br />
cord, if necessary)<br />
to circulate air and<br />
speed up the drying<br />
of the fat.<br />
2) Place the meat on<br />
a wire shelf or cooking<br />
rack (not a plate<br />
or solid shelf). Close<br />
the door.<br />
3) Wait three weeks<br />
— or, for a more<br />
umami (savoury)<br />
flavour, four.<br />
4) Remove the meat<br />
and trim areas that<br />
have the texture of<br />
biltong (typically<br />
the fat cap) until the<br />
meat is purplishred.<br />
2) Master Your<br />
Reverse Sear<br />
■ To give steaks<br />
maximum flavour,<br />
learn the art of<br />
reverse-searing to<br />
minimise the risk of<br />
overcooking, says<br />
Lopez-Alt.<br />
First, blanket the<br />
steaks with kosher salt<br />
and pepper (½ teaspoon<br />
of each on both sides),<br />
which will help the meat<br />
stay moist as it cools. Let<br />
it rest for about an hour.<br />
Next, fill and light a<br />
chimney starter; once<br />
the coals turn grey<br />
(about 20 minutes),<br />
spread them under half<br />
the grill and place the<br />
steaks on the braai’s<br />
other (cool) side. Cover<br />
and cook them, flipping<br />
occasionally, for about<br />
20 minutes, till the meat’s<br />
internal temp is within<br />
at least 5° of the final<br />
desired temperature.<br />
For medium-rare,<br />
that would be 45°; for<br />
medium, 50°.<br />
Add fresh coals to the<br />
hot side of the braai, and<br />
when it begins to scream<br />
with heat, transfer the<br />
steaks and sear. Rest<br />
the meat for at least<br />
10 minutes.<br />
3–5) Pamper<br />
Your Burgers<br />
Even if you’ve got<br />
the perfect burger<br />
recipe (and who<br />
doesn’t think they<br />
do?), you could<br />
still screw it all up<br />
with a few silly<br />
mistakes. Here’s<br />
how not to.<br />
■ Don’t<br />
preseason the<br />
meat before you<br />
form the patties.<br />
Salt dissolves<br />
meat proteins,<br />
which makes<br />
the texture too<br />
springy. Mould<br />
the patty, then<br />
season.<br />
■ Flip burgers<br />
often — every 15<br />
to 30 seconds —<br />
while cooking and<br />
they’ll be done<br />
30% faster.<br />
■ Upgrade<br />
your cheese.<br />
A few slices of<br />
provolone — or<br />
our go-to, soft<br />
blue Gorgonzola<br />
Dolce — will pair<br />
harmoniously<br />
with the burger’s<br />
well-salted crust.<br />
6) Get Smokin’<br />
on Your Ribs<br />
■ You don’t need to<br />
drop thousands of<br />
bucks on equipment<br />
to become an awardwinning<br />
smoker<br />
— take it from Billy<br />
Durney, who had<br />
only his backyard<br />
grill to train on<br />
before opening his<br />
Hometown Bar-B-<br />
Que in Brooklyn,<br />
USA in 2013. His<br />
simple tricks:<br />
Start with cherryand<br />
apple-wood<br />
chips. “Together,<br />
they’re the PB&J of<br />
smoking”, he says.<br />
To set up the<br />
smoker, arrange a<br />
50/50 mix of wood<br />
chips and coals<br />
under half of a braai’s<br />
rack (similar to the<br />
reverse sear, left) and<br />
place the ribs on the<br />
cooler side; cover and<br />
cook for three hours,<br />
or till the smoker’s<br />
internal temp is 120°.<br />
“If the temperature<br />
isn’t consistent”,<br />
Durney says, “the<br />
water in the meat<br />
won’t combust, so<br />
the collagen and fat<br />
won’t break down”<br />
— meaning the ribs<br />
won’t fall apart in<br />
your mouth. Next,<br />
spray the ribs with<br />
apple juice, wrap in<br />
foil, and cook over<br />
indirect heat for one<br />
more hour.<br />
A minute-long sear<br />
on a separate braai<br />
or chimney will add a<br />
satisfying char.<br />
WHO NEEDS<br />
TO SPEND<br />
ZILLIONS ON A<br />
RIB SMOKER?<br />
NOT YOU.<br />
Food styling by Michelle Gatton/ Stockland Martel;<br />
Prop styliing by Megumi Emoto/ Anderson Hopkins; Burger: Christopher Testani<br />
22<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
You’ve eaten kale —<br />
but never after<br />
it’s gotten crispy<br />
and flavourful over<br />
an open flame.<br />
8–10) Hack<br />
Your Braai<br />
Save yourself a<br />
ton of grilling<br />
heartache with<br />
these handy tips.<br />
Don’t blow it:<br />
Actually, do —<br />
with a hairdryer,<br />
to heat the coals.<br />
■ Use a charcoal<br />
chimney to get a great<br />
(superhot) sear. Once<br />
the coals are extremely<br />
hot, top<br />
the chimney with a<br />
rack and sear off<br />
the steaks for just<br />
a minute.<br />
■ A hairdryer can be<br />
a braai master’s best<br />
friend, especially<br />
if you don’t have a<br />
chimney. Duct-tape<br />
3cm or so of zinc piping<br />
(available at hardware<br />
stores) to the<br />
dryer’s mouth. Use<br />
it to blow the coals<br />
(wear a oven mitt), so<br />
they burn hotter.<br />
■ Cooking a fatty<br />
fish like salmon? Line<br />
the braai with foil to<br />
reflect heat back into<br />
it. This overheats<br />
the grate and flashcauterises<br />
the fish’s<br />
skin so it doesn’t stick<br />
to the grill.<br />
11) Brewski Your Beef<br />
7) Update<br />
Your Veggies<br />
■ Mielies, potato, butternut<br />
and onions are<br />
the oldies but goodies<br />
on the braai scene. oldies<br />
but goodies of the<br />
grilling scene. But that’s<br />
the problem — they’re<br />
dated. So why not try<br />
something new?<br />
There are very few<br />
veggies that Amanda<br />
Cohen, Head Chef at<br />
American-based vegetarian<br />
restaurant Dirt<br />
Candy, hasn’t tried to<br />
grill at the eatery, from<br />
avocados (“not my<br />
favourite”, says Cohen)<br />
to baby artichokes<br />
(a seasonal treat) to<br />
lemons (a simple trick<br />
to boost lemonade’s<br />
flavour).<br />
Her recommendation:<br />
Create a uniquely<br />
delicious salad by<br />
grilling up some dark,<br />
leafy greens like kale,<br />
spinach, collards, or<br />
Swiss chard (the blend<br />
of smoke and crispness<br />
unlocks different<br />
flavour profiles, she<br />
says) and pair them<br />
with fresh fruits and a<br />
cheese like feta.<br />
And the grilling is a<br />
snap to do: Toss them<br />
with olive oil and salt,<br />
place over the flames,<br />
then briefly spritz the<br />
greens with water (to<br />
speed up the cooking<br />
time).<br />
“Once you see the<br />
first wilt, flip them<br />
and cook them till<br />
they have a bit of char”,<br />
Cohen says. It takes<br />
just a minute or so:<br />
“They’ll continue to<br />
cook once you take<br />
them off the grill”,<br />
she explains, so don’t<br />
overdo it.<br />
If you shy away<br />
from greens, cut<br />
sweet potatoes into<br />
wedges, parboil for<br />
a couple of minutes,<br />
add a bit of salt and<br />
olive oil, and grill for a<br />
savoury treat.<br />
FOR THE COMPLETE<br />
RECIPE, GO TO<br />
MENSFITNESS.CO.ZA<br />
■ It’s not just a clever<br />
marketing campaign<br />
to sell more suds.<br />
According to a 2014<br />
study in the Journal<br />
of Agricultural and<br />
Food Chemistry,<br />
marinating raw meat<br />
in dark beer, like a<br />
stout, for at least four<br />
hours before braaing<br />
reduces by more than<br />
50% the presence<br />
of carcinogens that<br />
form when meat is<br />
cooked over an open<br />
flame.<br />
We recommend<br />
making a marinade<br />
using Castle Milk<br />
Stout that finishes<br />
with notes of caramel<br />
Get hopped up.<br />
A stout marinade<br />
makes a robust cancer<br />
fighter.<br />
and licorice.<br />
In a pan, combine<br />
the beer, apple-cider<br />
vinegar, soy sauce,<br />
honey, and spices<br />
(like chili). Set the<br />
steaks, burgers, or<br />
pork chops in it and<br />
marinate in a sealed<br />
bag in the fridge for<br />
a day.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 23
● Game Changers<br />
Muscle up<br />
The great pyramid<br />
Pyramid training is the most<br />
popular muscle-building method<br />
in history—but are you getting<br />
the most out of it? Probably not.<br />
BY SEAN HYSON, C.S.C.S.<br />
PHOTOGRAPH BY NICK FERRARI<br />
■<br />
Arnold did them. Physique models do them. You’ve done them, too, whether you<br />
realised it or not at the time. Yes, if there’s one skill likely to be found in most<br />
gym-goers’ repertoires — besides posing their biceps in the mirror afterward — it’s<br />
pyramiding. Undoubtedly the most intuitive way to train, pyramiding usually means<br />
starting with light weight and doing high reps (usually 12–15), then increasing the load<br />
and reducing the reps. Sets usually total four or five, and reps typically descend from<br />
12 to 10, 8, 6, then 4. As the weight goes up, the reps go down — which, if you visualise it,<br />
makes a pyramid shape. The advantage of the classic pyramid is that the warm-up is<br />
built in. The first, higher-rep sets prepare your body to handle the heavier sets safely.<br />
And as you tire, you do fewer reps, so it’s a very natural way to train. Pyramiding also<br />
exposes your muscles to a wide range of reps, which trains all types of muscle fibres for<br />
optimal growth. But surprisingly, as good as it sounds on paper, pyramiding this way<br />
isn’t the best strategy for most people. You’re about to learn how to make this ancient<br />
training idea more relevant — and effective — than ever.<br />
Pyramid scheme.<br />
Focus on weight,<br />
not reps, so you don’t<br />
burn out as fast.<br />
The Problem<br />
with Pyramids<br />
The main drawback<br />
to pyramiding is the<br />
fatigue it produces. “If<br />
you’re doing sets of 12<br />
down to 2”, says<br />
Don Saladino, an<br />
American trainer to<br />
celebrities and athletes<br />
(driveclubs.com),<br />
“by the time you get<br />
to the double, you’re<br />
smoked”.<br />
A very strong, experienced<br />
lifter might<br />
squat 60 kilograms for<br />
12, then jump to 100<br />
for 10, 140 for 8, and<br />
180 for 6, getting<br />
the full benefit of loads<br />
that suit each of those<br />
rep numbers. But<br />
most of us aren’t<br />
strong enough to make<br />
such big jumps in<br />
weight. For example,<br />
your squat day might<br />
Prop styling by Rachel Stickley/Bernstein & Andriulli<br />
24<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
look more like 60 for<br />
12, 70 for 10, 75 for 8,<br />
and 85 for 6.<br />
In that case, says<br />
Saladino, “your loads are<br />
so close together, you’re<br />
not getting the effect you<br />
think you are”. You’re<br />
too tired to lift what<br />
you could normally do<br />
for 6 reps once you get<br />
there, thereby reducing<br />
the challenge to your<br />
muscles.<br />
The New Architecture<br />
of Muscle<br />
A better way to<br />
pyramid, for regular<br />
guys and beginners<br />
in particular, is to<br />
focus on the weight,<br />
not the reps. Saladino<br />
likes another classic<br />
routine, 5 sets of 5, for<br />
these purposes. Do 5<br />
sets total, gradually<br />
increasing the weight<br />
you use until you arrive<br />
at the heaviest load you<br />
can complete 5 reps<br />
with. This approach<br />
gives you the volume<br />
to make size gains but<br />
also practise handling<br />
heavier weights so you<br />
can build a base of<br />
strength. Because all<br />
the sets are low rep, you<br />
don’t burn out before<br />
you reach the most<br />
challenging load.<br />
Another option is to<br />
do what’s commonly<br />
called a reverse<br />
pyramid. Here, you<br />
warm-up and then<br />
do your heaviest set<br />
first, followed by a few<br />
lighter sets for higher<br />
reps. “You could do<br />
2 feeler sets,” says<br />
Saladino, which are<br />
light but low rep to<br />
prepare your body for<br />
heavy weights, “and<br />
then do work sets of 2<br />
reps and 4 reps. Then<br />
back off with sets of 6<br />
and 8.”<br />
Still a third type of<br />
pyramid is a combination<br />
of the classic<br />
ascending version and<br />
the reverse style. Start<br />
with light weights and<br />
higher reps and work<br />
up heavy, then back off<br />
to high reps again. A<br />
2012 study from the<br />
University of Guilan<br />
in Iran examined the<br />
effect of an ascending<br />
and descending<br />
pyramid model versus<br />
a reverse pyramid on<br />
wrestlers. One group<br />
who used the former<br />
approach made slightly<br />
greater gains in benchpress<br />
strength, while<br />
those who did the<br />
reverse pyramid experienced<br />
a bit more growth in<br />
leg muscle size. The<br />
researchers concluded<br />
that “both training<br />
models were suitable<br />
for increasing strength,<br />
endurance, muscle<br />
mass, and muscular<br />
power… However, if the<br />
aim is increasing<br />
strength along with<br />
increasing muscular<br />
endurance, the [reverse<br />
pyramid] model is<br />
more appropriate”.<br />
Saladino also cautions<br />
that going up and<br />
down a pyramid is more<br />
work than most people<br />
need. If you miss your<br />
target number of reps<br />
on any set, end the<br />
exercise.<br />
SAMPLE<br />
PYRAMIDS<br />
Choose the one that<br />
suits you best, or try<br />
them all.<br />
The Classic<br />
(ascending weight)<br />
EXAMPLE: Sets: 5<br />
Reps: 12, 10, 8, 6, 4<br />
Reverse Pyramid<br />
(descending weight)<br />
EXAMPLE: Sets: 4<br />
Reps: 2, 4, 6, 8<br />
Ascending and<br />
Descending<br />
EXAMPLE: Sets: 5<br />
Reps: 8, 6, 4, 10, 15<br />
FOR MORE TIPS ON<br />
BUILDING STRENGTH AND<br />
MUSCLE, GO TO<br />
MENSFITNESS.CO.ZA<br />
Hard Facts<br />
Our Training Director, Sean Hyson, solves your workout conundrums<br />
Workout: James Michelfelder<br />
“How can I<br />
strengthen<br />
my grip?”<br />
MILT J, CAPE TOWN<br />
■ First, do as many<br />
exercises as you can<br />
that work your grip<br />
automatically while<br />
you’re training something<br />
else. Start doing<br />
deadlifts, one-arm<br />
dumbbell rows, farmer’s<br />
walks, and shrugs.<br />
Avoid using straps on<br />
these exercises so<br />
that your hands have<br />
to work their hardest.<br />
Focusing on making<br />
your training harder<br />
rather than easier is<br />
probably enough alone<br />
to remedy the problem.<br />
If after a few weeks<br />
you still can’t crunch<br />
your empty proteindrink<br />
can, add some<br />
moves that train your<br />
grip directly, like plate<br />
pinches: Squeeze<br />
two 5-kilogram plates<br />
together, smooth<br />
sides facing out, using<br />
just your fingertips<br />
and thumbs. Hold<br />
for as long as you<br />
can; repeat for three<br />
sets. Work your way<br />
up to more plates and<br />
longer times until<br />
your handshake can<br />
crush bone.<br />
Sean Hyson, CSCS, is the<br />
Men’s <strong>Fitness</strong> Training<br />
Director and author of 101<br />
Best Workouts of All Time,<br />
101bestworkouts.com.<br />
Heavy rowing<br />
builds strong<br />
hands and<br />
thick forearms.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 25
● Game Changers<br />
Eat lean<br />
Buffalo gets buff<br />
Cauliflower bumps off chicken to<br />
become fall’s top tailgate treat<br />
BY PAUL UNDERWOOD<br />
PHOTOGRAPH BY<br />
WILLIAM & SUSAN BRINSON<br />
■<br />
Deep-fried buffalo wings are a social staple.<br />
But at about 100 calories each (not counting<br />
blue cheese dressing, which can run 600 calories for<br />
little more than a third of a cup!), just a few wings — and who eats just a few? — can<br />
wreck your pre-game-day workout. That’s why chefs and tailgaters alike are ditching<br />
the fowl and turning fresh, crunchy, nutrient-loaded cauliflower into a healthy,<br />
low-cal, vegetarian spin on the classic. Sure, cue the eye rolls — but hear us out.<br />
Baked buffalo “bites” like these, a slight variation of the dish served at an American<br />
restaurant Mohawk Bend, taste seriously incredible, so crisp and deliciously spicy<br />
you can’t just eat one — which is fine, since they rack up only 145 calories per serving.<br />
Oh, and Mohawk’s leaner buffalo dip is amazing, too (you know you can trust a<br />
veggie-centric spot that also serves bacon and has 70 craft beers on tap).<br />
No harm, no fowl.<br />
Buffalo cauliflower<br />
bites add heat — not<br />
weight — to your<br />
game-day feast.<br />
INGREDIENTS<br />
1 head cauliflower<br />
½ cup almond milk<br />
¼ cup almond flour<br />
2 tbsp cornmeal<br />
• 240ml Nando’s Peri-<br />
Peri sauce<br />
DIRECTIONS<br />
1) Cut cauliflower into<br />
florets and soak<br />
in almond milk for<br />
10 minutes. Drain;<br />
add to an almond<br />
flour–cornmeal mix<br />
and toss until well<br />
coated.<br />
2) Pre-heat oven to<br />
230°. Spread cauliflower<br />
on a baking<br />
sheet, and bake for<br />
20 to 25 minutes.<br />
3) Remove cauliflower<br />
from oven, place<br />
in a mixing bowl, and<br />
toss with Nando’s<br />
Peri-Peri sauce.<br />
Once the cauliflower<br />
is coated, bake<br />
for 10 more minutes.<br />
Serves four.<br />
4) For a healthier<br />
alternative to blue<br />
cheese dressing,<br />
combine 1 cup<br />
vegan mayonnaise,½<br />
block firm<br />
tofu, 1 tbsp of lemon<br />
juice, a pinch of<br />
garlic powder and<br />
onion powder, and<br />
salt and pepper to<br />
taste. Mix until the<br />
dip has a creamy<br />
consistency, and<br />
chill for an hour.<br />
Food Styling by Suzanne Lenzer; Prop Styling by Emily Rickard/Tricia Joyce<br />
26<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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Meet the press.<br />
Putting pressure<br />
on tight muscles<br />
tells your<br />
nervous system<br />
to relax them.<br />
Sweat smart<br />
Tank: LASC<br />
Pants: Vimmia<br />
Sneakers: New<br />
Balance<br />
Ball busters<br />
Open up gains with The reason you can’t seem to get stronger<br />
mobility balls ■ or add more muscle is rarely that you’re not<br />
BY SEAN HYSON, CSCS training hard enough. More than likely it’s that<br />
PHOTOGRAPH BY your form is breaking down when the weight<br />
JAMES MICHELFELDER<br />
gets heavy. The solution? Use balls to improve<br />
your mobility. We like the specially designed<br />
mobility balls from Acumobility (acumobility.com), but<br />
lacrosse or tennis balls work, too, to help open up every<br />
muscle group. For example, here’s how to use them if<br />
your bench press is stuck, according to orthopedic acupuncturist<br />
and Acumobility CEO Brad Cox.<br />
FOR MORE<br />
BENCH-PRESS<br />
TIPS AND BACK<br />
OPENERS, GO TO<br />
MENSFITNESS<br />
.CO.ZA<br />
How to Do It<br />
1 Place the balls on<br />
the floor so they fit<br />
on each side of your<br />
spine.<br />
2 Grasp a light<br />
kettle bell with both<br />
hands and lie on<br />
your back, resting<br />
against the balls so<br />
they dig into your<br />
back, 8cm below<br />
your shoulder<br />
blades. Bend your<br />
knees 90 degrees.<br />
Hold the kettlebell<br />
above your chest.<br />
3 Take a deep breath,<br />
then slowly let it out<br />
as you do a crunch,<br />
driving your back<br />
into the balls as you<br />
curl your torso up a<br />
few centimetres. Lift<br />
the bell overhead as<br />
you rise. Your lower<br />
back must remain<br />
against the floor.<br />
4 Slowly lower<br />
your torso and the<br />
weight back down.<br />
That’s 1 rep. Do 5<br />
reps, and then move<br />
your body down a<br />
few centimetres<br />
or so to target the<br />
upper back. Repeat<br />
once more so you’re<br />
pressing right below<br />
the shoulder blades.<br />
■ The balls work<br />
like a massage,<br />
releasing chronically<br />
tight muscles in the<br />
back that prevent<br />
you from arching<br />
your thoracic spine<br />
and retracting your<br />
shoulder blades<br />
when you bench<br />
press and shoulder<br />
press. Improving<br />
your ability to<br />
achieve these<br />
positions makes for a<br />
stronger platform to<br />
bench press from.<br />
LIES WE LIVE BY<br />
MYTH: “You can change<br />
the shape of your muscles<br />
with certain exercises.”<br />
■ The shape of your<br />
muscles — their<br />
length, structure,<br />
and where they<br />
attach — are all<br />
determined by your<br />
genes and can’t<br />
be trained. When<br />
bodybuilders (or<br />
infomercial gurus<br />
who want your<br />
money) say they<br />
can help you get the<br />
“shape” you want,<br />
what they’re really<br />
saying is that you<br />
can build muscles<br />
in proportion to<br />
one another so they<br />
create a particular<br />
visual effect.<br />
For example, if<br />
HOLLYWOOD<br />
MUSCLE<br />
Build wings<br />
like Batman<br />
Widen your back<br />
with more pull-ups<br />
you want your waist<br />
to look smaller,<br />
you can build up<br />
your shoulders and<br />
lats so your body is<br />
wider on top. If you<br />
want thicker arms,<br />
you can focus on the<br />
brachialis muscle<br />
that lies between the<br />
biceps and triceps<br />
(reverse curls).<br />
But if you have<br />
genetically short<br />
bi’s with flat muscle<br />
bellies and you want<br />
mountainous peaks<br />
like Arnold in his<br />
prime… you’d better<br />
go back in time<br />
and find different<br />
parents.<br />
■ If you want a wide<br />
set of lats, why not<br />
ask the man who<br />
helped Batman<br />
spread his wings?<br />
Walter Norton Jr<br />
(ipfitness.com)<br />
trained Ben Affleck<br />
for Batman vs<br />
Super man: Dawn of<br />
Justice with special<br />
focus on the actor’s<br />
back.<br />
“We had three<br />
pull-up days a week,<br />
usually paired with<br />
other torso work or<br />
squats”, he says.<br />
Affleck rotated types<br />
of pull-ups, including<br />
parallel grip (palms<br />
facing each other);<br />
alternating grip (one<br />
palm away, one facing);<br />
and chin-ups<br />
(palms facing you).<br />
Intensity varied,<br />
too, as he sometimes<br />
worked up to heavy<br />
sets of just 3 reps and<br />
other times did higher<br />
reps with slow negatives<br />
(taking several<br />
seconds to lower his<br />
body to the bottom of<br />
a rep). It worked!<br />
Styling by Christina Simonetti; Grooming by Casey Geren/Bernstein and Andriulli<br />
using Chanel Skincare: Ben Affleck: John Russo/Contour by Getty<br />
28<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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● Game Changers<br />
Lose it<br />
spinach<br />
Trick yourself into eating more (weight-loss-inducing!)<br />
veggies by hiding greens in a fruit-and-nut-butter smoothie<br />
BY ADAM BIBLE<br />
Hide the<br />
PHOTOGRAPH BY JARREN VINK<br />
The more vegetables you eat, the<br />
■ less weight you gain over time,<br />
a recent US-based Harvard study found<br />
— so there’s no healthier diet hack<br />
than “eat a veggie at every meal”. Not a<br />
huge fan? There’s a painless way to do<br />
it: Hide frozen spinach in a smoothie.<br />
The operative word here is hide: Into<br />
a powerful blender, toss a package of<br />
frozen spinach (kale and Swiss chard<br />
also work well), a banana, 2 tbsp peanut<br />
or almond butter, ½ cup water or<br />
almond milk, and a scoop of protein<br />
powder, and pulverise. Believe it or not,<br />
you’ll barely even taste the spinach. We<br />
thought our group Training Director,<br />
Sean Hyson, was nuts when he gave us<br />
this tip, but damned if it doesn’t work.<br />
Cut Rice Calories in Half!<br />
THE FLAB<br />
BLASTER<br />
Fat-loss tips from<br />
the world’s most<br />
famous trainer<br />
BY GUNNAR<br />
PETERSON<br />
(@GUNNAR)<br />
“I train early;<br />
How should I eat<br />
to get ripped?”<br />
BRANDON G, BLOEMFONTEIN<br />
■ I asked my friend,<br />
nutrition genius<br />
and Performance<br />
<strong>Fitness</strong> Concepts<br />
founder Philip<br />
Goglia, PhD, to<br />
help me synopsise<br />
“eating for<br />
rippedness”, so here<br />
goes:<br />
PRE-WORKOUT:<br />
1 tbsp almond<br />
butter; 1 tbsp fruit<br />
jam<br />
Rice cooked this<br />
way can help keep<br />
the kilograms off.<br />
POST-WORKOUT:<br />
3 whole eggs (or<br />
150g chicken breast<br />
or a protein shake);<br />
1 piece fruit<br />
MIDMORNING:<br />
Another fruit<br />
LUNCH: 150g protein;<br />
vegetable; ½ potato<br />
or ½ cup rice<br />
To fight weight<br />
gain, you need<br />
to eat more<br />
veggies — but<br />
that doesn’t mean<br />
you need to taste<br />
more veggies.<br />
■ If you love rice — but not its 200<br />
starchy calories per cup — a new<br />
cooking method can cut that number<br />
in half. Just add 1 tsp coconut oil and ½<br />
cup white rice (brown won’t work) to<br />
boiling water and simmer 40 minutes.<br />
Refrigerate for 12 hours, and... skinny<br />
rice! The starch in cooked white<br />
rice quickly raises blood sugar and<br />
leads to weight gain if not burned off<br />
immediately through exercise. The fat in<br />
the coconut oil provides a barrier that<br />
makes the starch less digestible.<br />
Portion of the Month<br />
Cooked rice: ½ cup = billiard ball<br />
MIDAFTERNOON:<br />
1 piece fruit; 1<br />
serving (about 12)<br />
raw almonds<br />
DINNER: 400g<br />
salmon, sea bass,<br />
or black cod; 1 cup<br />
spinach or asparagus<br />
AFTER DINNER:<br />
Another fruit or<br />
1 tbsp honey<br />
Here’s why: You need<br />
a light meal of fat/<br />
carbs for energy for<br />
AM. training, then<br />
protein/carbs for<br />
recovery. At night,<br />
fatty fish promotes<br />
deep sleep, resulting<br />
in growth-hormone<br />
release. And a simple<br />
carb before bed<br />
makes blood sugar<br />
spike then crash,<br />
readying you for<br />
sleep (crucial for<br />
fat burning/muscle<br />
repair).<br />
Food styling by Michelle Gatton/Stockland Martel; Prop styling by Megumi Emoto/Anderson Hopkins;<br />
Clockwise from top: Maya Koyacheva/Alamy; Maria Toutoudaki/Getty; Gresei/Shutterstock<br />
30<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 31
● Game Changers<br />
Suit yourself<br />
Bespoke big shot<br />
Umberto Pitagora is the Obi-Wan Kenobi of suit making: One of the few<br />
bespoke tailors left in the world today, the 75-year-old has a clientele<br />
that’s among the 1% of the 1%. When the US Connecticut-based tailor<br />
was a teen, he wanted to be a mechanical engineer, but once he’d sewn<br />
his first pair of pants, he was hooked. Here, Pitagora dispenses 60-plus<br />
■ You never finish<br />
learning. Nobody<br />
wants to learn<br />
anymore because<br />
it takes a long time.<br />
I started when I<br />
was 10 years old in<br />
my hometown of<br />
Nicastro, Italy. I used<br />
to go to the tailor<br />
shop after school to<br />
stay away from the<br />
streets. When I finished<br />
eighth grade, I<br />
went to work in the<br />
tailor shop to learn.<br />
I’m still learning<br />
after 63 years.<br />
years worth of sartorial wisdom.<br />
BY MARTIN MULKEEN<br />
PHOTOGRAPHS BY WILLIAM AND SUSAN BRINSON<br />
■ You feel good<br />
when you create<br />
something yourself<br />
— like a sculptor or<br />
a painter. I made<br />
my first suit in 1959.<br />
I was 19. First, you<br />
learned how to make<br />
the suit, then you<br />
learned how to cut. It<br />
was a grey and black<br />
suit with pin dots for<br />
my sister-in-law’s<br />
brother. I’ll have to<br />
ask him if he still<br />
has it.<br />
■ If you came of<br />
age with the iPhone,<br />
there’s no way you<br />
could be a tailor. For<br />
the new generation<br />
to learn would be<br />
near to impossible.<br />
It’s a dying art. Very<br />
few of us are left<br />
— most are in the<br />
cemetery. When I<br />
was 28, there were<br />
49 tailor shops in my<br />
hometown. Today,<br />
there’s one left.<br />
■ With a good custom<br />
suit, you feel the<br />
difference. It feels<br />
free. The way I see<br />
it, 75% of the human<br />
body is not perfect.<br />
Everybody has some<br />
problem: big shoulders,<br />
big chest, small<br />
waist, whatever. It’s<br />
cutting for the contours<br />
of the person<br />
that matters.<br />
■ Suits used to<br />
be very boring;<br />
45 years ago, the<br />
uniform used to be a<br />
blue suit, white shirt,<br />
and blue tie. I called<br />
it the IBM uniform.<br />
But it’s changed —<br />
there are so many<br />
colours and patterns<br />
now, it’s much better.<br />
■ You need more<br />
than one suit. The<br />
finest material is<br />
not necessarily the<br />
strongest. In fact,<br />
something like<br />
Superfine 210 wool<br />
is good to wear only<br />
Pitagora, who has<br />
made thousands of<br />
suits during the past<br />
63 years, stocks his<br />
sartoria, or tailor shop,<br />
with more than 500<br />
swatches of shirt<br />
fabric, each in different<br />
styles and colours.<br />
“ You feel good when you create<br />
something yourself. I made my<br />
first suit in 1959. I was 19. First,<br />
you learned how to make the suit,<br />
then you learned how to cut it.”<br />
once in a while, on<br />
a special occasion.<br />
It’s like having a<br />
Lamborghini when<br />
you need to go to the<br />
mountains — you<br />
need a Jeep for that.<br />
■ A classic suit<br />
never dies. It will be<br />
good for the next 20<br />
years. If you always<br />
go for the newest<br />
style, in a few years,<br />
it will look terrible.<br />
■ The customer is<br />
always right — at<br />
my approval. I don’t<br />
want anyone coming<br />
here to tell me<br />
what to do. I become<br />
their adviser — let’s<br />
put it that way.<br />
■ The weirdest<br />
thing I ever had to<br />
make was a long-tail<br />
coat for a magician.<br />
I had to sew in all the<br />
pockets for a rabbit<br />
and a pigeon. He<br />
even brought two<br />
pigeons to the store<br />
to check the size for<br />
the pocket.<br />
■ The best advice<br />
I ever received was<br />
to be humble. My<br />
father told me that.<br />
Be nice to people.<br />
If you can help a<br />
person, do it.<br />
32<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 33
● Game Changers<br />
Bring it<br />
The Cuban<br />
advantage<br />
In his debut monthly column for Men’s <strong>Fitness</strong>, everyone’s favourite<br />
billionaire investor, NBA owner, TV star, fitness fiend, and all-around guy’s<br />
guy reveals the very high-level secrets behind his winning ways.<br />
By MARK CUBAN<br />
“ Nice always<br />
works better.”<br />
What’s the best decision<br />
you ever made?<br />
SIPHO M, JOHANNESBURG<br />
Careerwise, it was<br />
learning how to sell,<br />
which meant I could<br />
always find a job. It<br />
also meant that any<br />
company I ever started<br />
would always have a<br />
chance of survival.<br />
What’s the smartest thing<br />
you ever spent money<br />
on? The dumbest?<br />
DAN S, PRETORIA<br />
Smartest? A plane. It<br />
is obviously brutally<br />
expensive, but time is<br />
the one asset we simply<br />
don’t own. It saves me<br />
hours and hours. And<br />
the dumbest? Let’s see…<br />
if I could remember<br />
them, I could list you<br />
a couple hundred bar<br />
tabs with my buddies.<br />
How much money is<br />
“enough”?<br />
ATLEGANG S, JOHANNESBURG<br />
“Enough” is what it<br />
takes to not worry<br />
about the bills. “A lot” is<br />
enough that you never<br />
have to worry about<br />
working again. “F***<br />
you” money means<br />
you can rent a jet to go<br />
wherever you want,<br />
whenever you want, and<br />
no party is out of reach.<br />
“F*** everyone” money<br />
means you can have<br />
your favourite band in<br />
your backyard, not care<br />
how much it costs, and<br />
lend them your jet to<br />
get there.<br />
How can you tell the<br />
difference between a<br />
good idea and a bad idea?<br />
DAVID M, JOHANNESBURG<br />
By whether or not<br />
the person started a<br />
company around it.<br />
Ideas are worthless<br />
until you do something<br />
with them.<br />
What’s the real key to<br />
your success?<br />
JUSTIN W, CAPE TOWN<br />
I grind harder than<br />
anyone.<br />
If you could live your 20s<br />
or 30s again, what would<br />
you do more — and less<br />
— of?<br />
JOE M, JOHANNESBURG<br />
Are you kidding me?<br />
Wouldn’t change a<br />
damn thing.<br />
What things have you<br />
found are important<br />
in life, and what really<br />
aren’t?<br />
SVEN E G, CAPE TOWN<br />
Family, time, being<br />
nice, not being stressed<br />
are things that make<br />
a difference. Trying to<br />
have more than the next<br />
guy isn’t.<br />
What do you say to<br />
yourself when you fail at<br />
something?<br />
DEELAN S, DURBAN<br />
What can I learn?<br />
Whose ass am I going<br />
to kick in business to<br />
get back in the win<br />
column?<br />
What do you do when<br />
you get mad?<br />
NOAH T, PORT ELIZABETH<br />
Shoot baskets.<br />
How do you choose your<br />
friends — what’s most<br />
important?<br />
SHAUN B, JOHANNESBURG<br />
I don’t choose new<br />
friends. I’ve had mine<br />
forever.<br />
What are the best things<br />
a boss can do to run a<br />
healthy company and<br />
have happy employees?<br />
HARRY N, CAPE TOWN<br />
Have a vision for the<br />
company. Know what<br />
it takes to get there,<br />
and share that with<br />
your employees and<br />
customers. Realise<br />
you’re responsible for<br />
everything. Be involved<br />
in sales. Understand<br />
that your employees<br />
have goals that may<br />
not match yours. You<br />
have to give them a<br />
reason to adapt to the<br />
vision. Be nice and<br />
reduce the stress of<br />
those around you. Nice<br />
always works better.<br />
Andrew Eccles/August<br />
34<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
MKI<br />
ANY RESEMBLANCE TO THE DASHBOARD OF<br />
THE E-TYPE JAGUAR IS PURELY INTENTIONAL.<br />
Enzo Ferrari called it the most beautiful car in the world. Now three new watches pay<br />
homage to Malcolm Sayer’s ground-breaking design. The Bremont MKI, MKII and MKIII<br />
have been developed in partnership with Jaguar. The dials are inspired by the E-Type’s<br />
tachometer and the winding weight is based on the car’s iconic steering wheel. You may<br />
never own the car, but a Bremont Jaguar timepiece might just be the next best thing.<br />
Montres du Monde · T: +27 (0) 11 783 8813 · info@montresdumonde·co.za<br />
Bellagio Jewellers, Johannesburg · T: +27 (11) 784 0206<br />
Bellagio Jewellers, Durban · T: +27 (31) 566 2527
● Game Changers<br />
Go fast<br />
THE CAR<br />
COACH<br />
All things speed, from<br />
an auto engineer and<br />
lifelong racer<br />
BY JOHN DINKEL<br />
(AKA @CARMUDGEON)<br />
Automatic vs<br />
manual gearbox:<br />
Which is better?<br />
BRYAN S, PRETORIA<br />
Hot hatch education<br />
GTI progressing<br />
through technology<br />
BY JOHN PAGE<br />
re there any guarantees in<br />
motoring? The Golf GTi<br />
A<br />
could be the closest thing to<br />
it: flawlessly fast. Solidly competent.<br />
The very definition of a modern hot<br />
hatch at the zenith of its genre. With a<br />
mild enhancement swapping out the old<br />
with the new, the not-quite-Golf-VIII<br />
(or Golf 7.5 should you wish) delivers<br />
fiercely on reputation.<br />
There is a small difference in output;<br />
162kW becomes 169kW, which if you<br />
know your hatches scores it near the<br />
bottom but because of its DSG gearbox,<br />
no manual is available, GTI maintains<br />
blistering real-world sure-footed<br />
pace, dispatching 0-100km/h in 6.4<br />
seconds. Handling is remarkably<br />
compliant but if you believe somehow<br />
in the microscopic compromises in<br />
ride quality the GTI can be ordered<br />
with Active Dynamic Dampers at an<br />
additional expense.<br />
Connecting new LED lights is an<br />
extended chrome blade with meaty<br />
cooling apertures in the bumper<br />
eluding to a wider, lower stance. As<br />
with every iteration of GTI, the wheels<br />
take on a new design. That and the<br />
two exhaust pipes have become iconic<br />
visual hooks we subconsciously identify<br />
from a distance.<br />
The GTI is not spared from carrying<br />
a list of optional equipment but it does<br />
mean you can be rather choosy about<br />
what you need from your performance<br />
hatch.<br />
Active Info Display is a digitally<br />
customisable 12.3-inch display that<br />
replaces the conventional instrument<br />
cluster. It’s almost as good as<br />
heads-up display with crisp graphics<br />
for navigation merging with media,<br />
telephone and of course speedometer<br />
and rev counter.<br />
A first for the GTI is Gesture Control<br />
as part of the optional Discover Pro<br />
System. A swipe of the hand toggles<br />
through menus but greater effort is<br />
expended to reach out and touch the<br />
9.2-inch screen – with a new finish<br />
that mimics a tablet, gesture control<br />
almost seems to deny you the feedback<br />
from swift haptics. Then again, neither<br />
is necessary with voice control. A<br />
configurable home screen is another<br />
■ I do enjoy the feel<br />
of a walnut knob in<br />
my hand as my feet<br />
perform the threepedal<br />
ballet Henry<br />
Ford intended every<br />
driver to master.<br />
But in stop-andgo<br />
traffic during<br />
Friday rush hour,<br />
I won’t deny I’d<br />
give my kingdom<br />
for horsepower<br />
connected to an<br />
automatic tranny.<br />
For the average<br />
driver who wants<br />
only to get from<br />
Point A to Point<br />
B with the least<br />
amount of angst,<br />
an auto trans is the<br />
way to go. Today’s<br />
automatic features<br />
a lockup clutch,<br />
which eliminates<br />
transmission slippage<br />
and offers better<br />
fuel economy.<br />
Plus, it’s more<br />
environmentally<br />
friendly.<br />
But if you want<br />
the feel of a manual<br />
minus the complications,<br />
try a dualclutch<br />
gearbox, like<br />
those found in Fiats<br />
and VWs. With its<br />
second clutch, it’s<br />
ever ready to shift<br />
up or down without<br />
the slightest hesitation,<br />
so it’s faster<br />
and smoother<br />
than any conventional<br />
manual or<br />
automatic.<br />
36<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
feature carried over from the smartphone<br />
world, dragging with it Apple CarPlay<br />
compatibility.<br />
Sensors and radars range from the<br />
simple reverse parking with cross traffic<br />
alert to blind spot monitoring, to the<br />
sophisticated active cruise control which<br />
maintains a steady safe distance to the<br />
car ahead.<br />
Nestled below the GTI, the entire range<br />
benefits from a number of tweaks as the<br />
Volkswagen Golf continues to assert<br />
dominance as the country’s favourite<br />
premium hatchback.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 37
● Game Changers<br />
Go fast<br />
Light the fuse<br />
A naughty 162kW of<br />
fireworks are always<br />
bubbling near the<br />
surface<br />
BY JOHN PAGE<br />
ittle turbo hatches are<br />
gaining muscle, fast. The<br />
L<br />
fourth-generation Clio<br />
RS is now firmly where the big boys<br />
once wrestled bragging rights. The<br />
turbocharged petrol engine is tuned to<br />
147kW in the LUX version or a beefier<br />
162kW in the stiffer, gripper Trophy<br />
version. We’ll get to that in a minute.<br />
Renault’s loaded the Clio RS to the<br />
gunwales with technology. Navigation is<br />
standard, hands-free key, cruise control<br />
tally to a car that will flatter the daily<br />
chores in anticipation of a small gap in<br />
traffic or a Sunday blast.<br />
The uncanny ability to do both<br />
is partially down to the dual clutch<br />
automatic gearbox – manual fans will<br />
soon be won over by the millisecond<br />
shift times plus launch control which<br />
sees the Clio rocket to 100km/h in<br />
6.6 seconds. And if you have a nous<br />
for detailed performance data the RS<br />
monitor is capable of recording realtime<br />
telemetry.<br />
But to the crux of the matter; Trophy<br />
versions come with the louder Akrapovic<br />
exhaust and 18-inch wheels compared<br />
to the LUX’s 17s, bolted over the same<br />
brakes albeit with red calipers. The LUX<br />
is no distant runner-up. Speed over the<br />
majority of distances is a near match<br />
not only for the Trophy but when pitted<br />
against other brands.<br />
38<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
No copying here,<br />
CX-5 is unique<br />
High Five<br />
CX-5 stirs soul into<br />
the SUV<br />
BY JOHN PAGE<br />
ith a cutting-edge design,<br />
quality that belies the price<br />
W<br />
point and value as its major<br />
tenets, Mazda is undergoing a product<br />
resurgence vying for your attention. The<br />
CX-5 fits perfectly into the mould of<br />
family SUV, carrying on<br />
where the smaller CX-3 left off.<br />
Mazda’s philosophy towards the<br />
SUV is commendably simple. It wins<br />
your interest, effuses personality, then<br />
warms you into the cabin through soft<br />
leather padding and cushy seats with<br />
focal highlights here and there. It’s a<br />
remarkably easy concoction when you<br />
think about it, executed in a way that is<br />
fresh: Non-German sombreness but not<br />
Japanese cheaply sourced finishes either.<br />
In the thick end of the model range<br />
you get to enjoy daily convenience<br />
features like powered tailgate, blind<br />
spot monitoring, lane keeping assist,<br />
heads-up display and navigation. But<br />
even the base model sports a lengthy list<br />
of standard equipment from dual zone<br />
climate, Bluetooth, USB, cruise control<br />
and reverse camera.<br />
Men’s <strong>Fitness</strong> found that the petrol<br />
engines were outshone by the brawnier<br />
diesel versions – incidentally also the only<br />
path to specifying a CX-5 with all-wheel<br />
drive. The numbing petrol engines can<br />
be lethargic but the attitude changes<br />
quickly with the diesel with the rest of the<br />
package engaged with newfound vigour.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 39
● Game Changers<br />
Play on<br />
The Surge offers a<br />
grim vision of the<br />
future.<br />
THE FIT<br />
GAMER<br />
Optic Gaming’s Halo<br />
master and resident<br />
gym rat<br />
MICHAEL<br />
“FLAMESWORD”<br />
CHAVES<br />
How do you<br />
sleep after staring<br />
at the screen<br />
for so long?<br />
BEN S, JOHANNESBURG<br />
Games for Days<br />
We explore a creepy space station with<br />
shape-shifting enemies, fight as our<br />
favourite heroes (and villains) from the<br />
DC Universe, and don an exo-suit for<br />
some serious ass-kicking RPG action!<br />
BY ANDRE COETZER<br />
1) THE SURGE<br />
Set in a heavily dystopian<br />
future as Earth nears the<br />
end of its life and with the<br />
intelligence of technology<br />
incrementally increased<br />
over the years, many jobs<br />
for the human race have<br />
been made redundant,<br />
forcing Earth’s citizens to<br />
head out into the suburbs<br />
seeking labour, aided by<br />
exoskeletons to improve<br />
their efficiency. The world<br />
of The Surge offers a very<br />
grim vision of the future,<br />
where the evolution of our<br />
technology, our society,<br />
and our relation with<br />
the environment led to<br />
a decadent state of the<br />
Human civilisation. The<br />
Surge features innovative<br />
combat mechanics and<br />
an original character<br />
progression system based<br />
on modular upgrades<br />
gained through tight,<br />
visceral combat. Battle<br />
through a world gone mad<br />
as Warren, on his first day<br />
of work at CREO, a mega<br />
corporation that has<br />
been hit by a devastating<br />
catastrophe. Balancing risk<br />
and reward is at the heart<br />
of The Surge, as the unique<br />
loot system gives you<br />
greater control over what<br />
you claim from defeated<br />
enemies. In visceral combat,<br />
you can individually<br />
target specific body parts,<br />
damaging them with a<br />
combination of vertical and<br />
horizontal attacks before<br />
slicing the part off entirely<br />
- and what you dismember<br />
directly determines what<br />
piece of equipment you<br />
loot. The Surge will feel<br />
very familiar if you’ve<br />
played any of the Souls<br />
games, and the influence is<br />
obvious, yet the futuristic<br />
setting, as well as a few unique<br />
ideas, sets The Surge apart.<br />
Available on PS4 and Xbox<br />
One at awx.co.za (R765)<br />
Break Things.<br />
■ There are boxes everywhere. Jump<br />
and smash your way through them to<br />
find additional tech scrap. There are<br />
also a few places in the game where you<br />
can upgrade your rig to get more implant<br />
sockets, giving you even more perks to<br />
play with.<br />
2) INJUSTICE 2<br />
Injustice 2 continues the story set<br />
in motion in Injustice: Gods Among<br />
Us, beginning in a fractured<br />
universe where bonds are broken<br />
and every alliance is thrown into<br />
war. Batman and his allies work<br />
towards putting the pieces of<br />
society back together, but struggle<br />
against those who would restore<br />
Superman’s Regime. In the midst<br />
of this chaos, a new threat appears<br />
that will put Earth’s very existence<br />
at risk. Players will decide where<br />
their loyalties lie and have the<br />
ability to personalise iconic DC<br />
characters with unique and<br />
■ When I first<br />
started gaming, I<br />
had trouble falling<br />
asleep. I’d been given<br />
all sorts of advice —<br />
one guy told me that<br />
he sleeps six hours<br />
a night, then takes<br />
an hour-long nap<br />
during the day.<br />
But naps make<br />
me groggy, so I<br />
developed a ritual: I<br />
attack my body during<br />
the day, working<br />
out in the morning<br />
and pushing to tire<br />
myself out. Then<br />
I set a deadline to<br />
fall asleep exactly<br />
two hours later. So<br />
if my team finishes<br />
our practise session<br />
at 10pm, I’m in<br />
bed by 12. In those<br />
two hours I relax<br />
and try to slow my<br />
thoughts. By the<br />
time I get to the end<br />
of the day, my body’s<br />
exhausted and<br />
needs to sleep.<br />
Once in bed, I shut<br />
everything down —<br />
including screens.<br />
[Studies show LED<br />
screens’ blue light<br />
can interfere with<br />
sleep.] I set my<br />
bedroom temperature<br />
to 20°, which<br />
I’ve read is optimal<br />
for recharging one’s<br />
brain. I’ve been<br />
doing this for a year<br />
now, and it works.<br />
40<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
powerful gear earned throughout the<br />
game. As with the original, Injustice<br />
2 delivers amazing gameplay along<br />
with an extremely compelling story<br />
that resonates with core and casual<br />
gamers. Each of the dozens of playable<br />
DC characters has their own unique<br />
play style and roster of special moves.<br />
Regardless of the outcome, each battle<br />
brings the opportunity to earn new<br />
gear and abilities. Injustice 2 also<br />
features an all-new Multiverse Mode,<br />
offering players a whole world beyond<br />
the game’s story campaign and the<br />
opportunity to take part in a variety<br />
of uniquely themed challenges to<br />
earn additional rewards. As with the<br />
Mortal Kombat series, Injustice 2 is<br />
incredibly fun to play, easy to learn<br />
and difficult to master. If you’re a fan<br />
of comic books and good fighting<br />
games then Injustice 2 is a must buy.<br />
Available on PS4 and Xbox<br />
One at awx.co.za (R860)<br />
3) PREY<br />
Set on a run-down space station<br />
infected with hostile Aliens, Morgan Yu<br />
sets out to unravel the clues you’ve left<br />
behind for yourself, and discover the<br />
truth about your past. The shadowy<br />
extraterrestrial presence that has<br />
infested Talos I is a living ecology bent<br />
on annihilating its prey. It’s up to you,<br />
one of the last remaining survivors<br />
aboard the station, to end the deadly<br />
attack of these haunting predators.<br />
Orbiting the Moon, the Talos I space<br />
station symbolises the height of private<br />
space enterprise. Explore a lavish craft<br />
designed to reflect corporate luxury of<br />
the 1960s, and navigate interconnected,<br />
non-linear pathways built to hide<br />
countless secrets. Gain alien abilities<br />
to develop a distinct combination of<br />
powers and upgrade your unique<br />
skills. Craft increasingly useful items<br />
with the blueprints, gadgets and tools<br />
on board the station to overcome<br />
dangerous obstacles in your way.<br />
Survive unprecedented threats with<br />
your wits and ability to improvise.<br />
Dubbed by many as Bioshock in space,<br />
it would be hard to argue. The look<br />
and feel of Prey is incredibly similar<br />
to the Bioshock series yet it brings so<br />
much more to the table. It’s a genuinely<br />
terrifying game filled with jump scares<br />
galore, yet the mystery of the Talos I<br />
space station keeps you going forward.<br />
Available on PS4 and Xbox<br />
One at awx.co.za (R860)<br />
Prey is a psychological<br />
thriller set<br />
on a space station<br />
orbiting the<br />
moon in the year<br />
2032.<br />
Injustice 2 features<br />
an all-new<br />
Multiverse Mode<br />
with themed<br />
challenges and<br />
rewards.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 41
● Game Changers<br />
Ride<br />
The ticket to freedom<br />
Take a sneak peek<br />
at the all-new<br />
BMW 1200 GS<br />
and Adventure<br />
models that’ll have<br />
you sailing through<br />
just about any<br />
obstacle like a pro.<br />
BY GAVIN PERRY<br />
henever I get invited to a<br />
BMW press launch event I<br />
W<br />
get excited. I get flashbacks<br />
of all the amazing times I’ve<br />
attended in the past and relive memories<br />
of some of the greatest bikes I’ve gotten<br />
to ride at those events. I also wonder to<br />
myself, how could they possibly improve<br />
on the near close to perfection that is<br />
their press events and the way they host,<br />
and allow, and plan, for the press to<br />
experience said new bike to the max.<br />
The GS launch set a new bar in my eyes.<br />
We arrived at the BMW rider training<br />
centre in Zwartkops and were given<br />
our press packs and a nice sit-down<br />
presentation on the 37 years of GS history<br />
and a further update and walk-through<br />
of the new bike and the features we could<br />
expect to enjoy on the ride over the next<br />
two days.<br />
What I really love about BMW launches<br />
is the setting, locations and routes they plan<br />
for you to ride. Because the GS is an on-off<br />
adventure themed bike I was expecting<br />
to be thrown into some off-road riding of<br />
which I have no experience at all, and I was<br />
a little concerned at how I would handle<br />
it. So, when we finally did arrive at some<br />
dirt roads and bush, I made the switch to<br />
off-road mode (Enduro Pro) and changed<br />
the suspension using the all new “next<br />
generation’’ electronic suspension Dynamic<br />
ESA, both of which you can do on the fly…<br />
I was really surprised and impressed with<br />
how effortless the GS made riding on dirt<br />
and bumps and over rocks or through<br />
water. Many times over the two days I<br />
found myself coming into a dirt road bend<br />
to hot, or over gravel and deep sand, and<br />
thought to myself “now I’ve really done<br />
it…” and lo and behold, the GS just sailed<br />
through all the obstacles and really made<br />
me look and feel like a pro.<br />
The GS is rather iconic and sells like hot<br />
cakes in <strong>South</strong> <strong>Africa</strong>. I don’t actually think<br />
there is a bike out there that even comes<br />
close to BMW GS sales. It’s popular and<br />
sought after and on the road I see loads of<br />
them. Until now, I didn’t get the appeal of<br />
this type of bike, but now I do, after two<br />
days on tar, sand, gravel and grass all over<br />
the Pilanesberg and surrounding areas.<br />
After travelling in convoy with press and<br />
BMW staff alike with little to nothing in<br />
common but the same bike between our<br />
legs and the open vastly<br />
differing road surfaces… I felt<br />
so connected in that moment<br />
and imagined how planned<br />
trips like this with family and<br />
friends could be so extremely<br />
fun and amazing. It all made<br />
sense, and having such a<br />
versatile bike as your weapon<br />
of choice for life as a whole<br />
also rang true.<br />
The New GS has many<br />
engine updates and<br />
improvements. Powered<br />
as before by the air/liquidcooled<br />
boxer with an output<br />
of 92kW at 7750rpm and<br />
a maximum torque of<br />
125Nm at 6500rpm, the<br />
new R1200GS now has an<br />
altered catalytic converter<br />
and a new data status for the<br />
engine management to meet<br />
the latest EU4 requirements.<br />
The <strong>2017</strong> model already<br />
saw the addition of a judder<br />
damper on the transmission<br />
output shaft and a revision<br />
of the selector drum actuator<br />
and transmission shafts…<br />
all make for smooth and<br />
responsive power delivery<br />
through all gears and<br />
in all situations. There<br />
is also additional tech<br />
and electronics for days.<br />
There are some sport and<br />
superbikes that still don’t<br />
even have quick shifters<br />
and only the real serious<br />
ones have an auto blip and<br />
downshift assist. The GS has<br />
both, and they’re good, real<br />
fast and smooth and made<br />
riding absolute bliss.<br />
Apart from the amazing<br />
food and the way BMW hosts<br />
one like royalty, treating you<br />
to locations and experiences<br />
you don’t often get to<br />
experience, you get to also<br />
do it on an exceptional new<br />
bike, which you get to ride… a<br />
42<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
lot. They make sure that after the launch you<br />
have put that bike through all its paces. So,<br />
you truly know what it can do and are able to<br />
relate what it is about this new machine that<br />
you like or dislike. I must commend BMW<br />
SA on their GS launch and the roads and<br />
routes they planned for us. My eyes have been<br />
opened to a whole new world of motorbikes<br />
that I’ve been depriving myself of. When I<br />
do make the step into this world, the GS is at<br />
the top of my list of bikes to choose from. I’m<br />
sure even when I do compare it to the others,<br />
it’ll still be high up there if you take the GS<br />
sales into account as the most popular public<br />
opinion of this type of bike.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 43
44<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
Talking points<br />
Game Changers ●<br />
Marco<br />
Araujo<br />
USN Elite Athlete and WBFF Pro <strong>Fitness</strong><br />
Model Marco Araujo shares his journey<br />
into the fitness industry. We discuss<br />
who inspires him, why he loves training<br />
legs, and what are some of his favourite<br />
supplements.<br />
BY CHARELLE JOHNSON<br />
hen did your fitness journey<br />
begin and what got you into<br />
W<br />
competing? I started at the<br />
age of 20 with weight training after I<br />
had picked up a serious injury playing<br />
soccer. The injury ended my soccer<br />
career which led me to weight training.<br />
I needed to do something to keep my<br />
health and fitness going. In 2011 I did<br />
my first show, completely off the books<br />
and not planned. I walked into the<br />
gym the one day and one of the guys<br />
in the gym, Juan Botha, approached<br />
me and asked me if I’d be standing in<br />
three weeks. I had no idea what he was<br />
talking about, so he explained it all and<br />
asked me if I was keen on a challenge,<br />
and I accepted. I successfully won my<br />
first show - Mr and Miss Body Beautiful<br />
SA 2011.<br />
What would you say has been the most<br />
rewarding part of your career in fitness?<br />
I’d say it’s the number of people, brands<br />
and companies who believe in me. Being<br />
offered sponsorships, or asked to be the<br />
face of a brand is a really rewarding and<br />
satisfy feeling. We all work so hard, so<br />
to be rewarded with that is an amazing<br />
feeling.<br />
Which industry athlete has been the<br />
most inspirational for you throughout<br />
your career? That’s going to be Jaco de<br />
Bruyn. I met him at my first show and<br />
we both landed up winning our line-ups<br />
and look where he is today.<br />
What is your favourite muscle group<br />
to train and why? My favourite muscle<br />
group to train is definitely legs. There<br />
is no better feeling than completing<br />
a killer leg workout - the adrenaline<br />
and the endorphins. The amount of<br />
testosterone your body releases is way<br />
more than any other muscle group. And<br />
come on, we all want serious legs.<br />
There’s been rapid growth in the<br />
<strong>South</strong> <strong>Africa</strong>n fitness industry; do you<br />
think this adds pressure on current<br />
athletes to continuously grow and better<br />
themselves? It most definitely does. The<br />
truth is, there will always be someone<br />
better than you. The trick is to always be<br />
one step ahead, think outside the box,<br />
try new things, use every opportunity<br />
given to you, and help others to help you.<br />
Market yourself in a way that suits you,<br />
build your own brand and allow people<br />
to know the real you.<br />
What has been the most difficult<br />
part of competing in the <strong>South</strong> <strong>Africa</strong>n<br />
fitness industry? <strong>Fitness</strong> and competing<br />
isn’t nearly as big in SA as it is overseas,<br />
so it can be costly preparing for a show.<br />
Also, choosing which federation to get<br />
into and which one will benefit you<br />
best and help build your career is a<br />
challenging decision to make.<br />
What has been the most memorable<br />
moment for you throughout your<br />
career? The most memorable for me<br />
is definitely the night of WBFF <strong>South</strong><br />
<strong>Africa</strong> 2015; when I received my PRO<br />
status. That feeling is indescribable. It<br />
feels surreal, like a dream. There are<br />
so many emotions, relief, satisfaction,<br />
gratitude and a whole lot more.<br />
As a certified trainer you see many<br />
people fall off the wagon. What would<br />
you say is the number one contributor<br />
to people not following through with<br />
their goal to be fit? People are often very<br />
impatient and want immediate results<br />
within their first few weeks. They forget<br />
what a shock it is to their body when you<br />
have a complete lifestyle change. I also think<br />
friends and family play a big role in this process<br />
as people are often shy or scared that people<br />
might judge them.<br />
What’s your personal take on nutrition and<br />
dieting? I take my nutrition and dieting very<br />
seriously. I am a firm believer in feeding the<br />
body key nutrients at the right time of day. This<br />
has helped me reach my best fitness levels.<br />
Many people sell themselves short because<br />
they don’t think diet is that important. I believe<br />
maximum results are based on 80% nutrition<br />
and 20% training.<br />
Athletes Choice<br />
1) USN L-Carnicut<br />
L-Carnitine taps into your fat supply and may<br />
provide support to burn it as fuel, resulting in<br />
increased energy. Without L-Carnitine, these<br />
fats cannot be burned for energy and are instead<br />
shunted to store body fat.<br />
2) USN BlueLab Whey Protein<br />
Supplement consumers have spoken, and USN<br />
have listened. That means that in addition to the<br />
basic flavours (chocolate, vanilla & strawberry),<br />
USN BLUELAB 100% Whey Protein is now also<br />
available in Caramel Popcorn Flavour, Chocolate<br />
Peanut Butter, Wheytella and Double Chocolate<br />
Rocky Road flavours. USN BlueLab Whey offers<br />
optimal muscle support and recovery, optimal<br />
nitrogen retention and amino acid conversion<br />
and is an easy to digest whey protein isolate,<br />
hydrolysate and concentrate blend.<br />
3) USN Pure Vitargo<br />
USN’s Pure Vitargo is a superior formulation<br />
that fuels performance and recovery. It has<br />
shown to increase muscle glycogen stores and<br />
heighten insulin response. Used as an intraworkout<br />
supplement, USN Pure Vitargo fuels both<br />
performance during exercise and recovery.<br />
4) USN Amino Stim<br />
USN Amino Stim has been developed as an intraworkout<br />
supplement to support performance<br />
levels throughout activity, as well as muscle<br />
development and recovery. Amino Stim is a<br />
scientific blend of mostly essential and semiessential<br />
amino acids, including the Branched<br />
Chain Amino Acids and Glutamine, potent energy<br />
stimulants and green tea actives.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 45
● Game Changers<br />
Hot seat<br />
46<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
Road rocket. The<br />
Stingray reaches 60 mph<br />
in nearly four seconds,<br />
slicing through S-curves<br />
thanks to an eight-speed<br />
automatic transmission.<br />
Alrieta De Wet<br />
We secured a<br />
seat with Alrieta<br />
De Wet - USN<br />
Ambassador,<br />
WBFF Bikini Pro<br />
and Personal<br />
Trainer.<br />
BY CHARELLE<br />
JOHNSON<br />
Take us back to the beginning.<br />
Tell us where you grew up<br />
T<br />
and what sparked your love<br />
for fitness? I am, and have always been a<br />
Pretoria girl. Since my school days I have<br />
been active and grew up in a house where<br />
we always had home cooked meals. Since<br />
the age of 16 I was tearing exercise pages<br />
out of magazines and making my own<br />
workouts. The book even had a dancing<br />
Timone from The Lion King with flowers<br />
around its neck, coconut cups and a dress<br />
to motivate me for summer.<br />
How would you advise someone<br />
on maintaining a healthy lifestyle?<br />
Maintaining a healthy lifestyle<br />
throughout the year is a choice; it’s<br />
the best I have made so far. It is not<br />
just about choosing to live healthy<br />
but is also about educating yourself.<br />
As females, we tend to forget that our<br />
bodies need food in order to function<br />
properly and that yo-yo dieting and<br />
starving ourselves to fit in our dress by<br />
the weekend is not the healthy option.<br />
If you did not plan your meals or just<br />
want to start off slow, always remember<br />
to base them off having protein, good<br />
fats, light carbs and veggies.<br />
Tell us a bit about what motivates you<br />
to get up daily and continue living a<br />
healthy lifestyle. Motivation is definitely<br />
the key; I am privileged to have amazing<br />
clients in the early morning hours from<br />
5am that want me to help them change<br />
their lives. It motivates me to see the<br />
difference I can make in someone else’s<br />
life by educating them in something they<br />
can take with them forever.<br />
Which muscle group is the most<br />
difficult for you and how do you go<br />
about ensuring your progress in its<br />
development? Personally, the muscle<br />
group that takes the longest for me<br />
to grow is my gluteus. I have started<br />
training them twice a week by doing a<br />
heavy session in the beginning of the<br />
week (so I can secure my Sunday cheat<br />
meal), and my second session would<br />
normally be focused on the burn and<br />
doing isolated exercises like Single-leg<br />
Hip Thrusts.<br />
Give us a little insight into who has<br />
motivated you most during your journey<br />
in the fitness industry. My biggest<br />
inspiration throughout my journey I<br />
would say has been Jaco de<br />
Bruyn. He has not changed<br />
since the first day I met<br />
him (except in size). He<br />
has time for everyone and<br />
is a genuine and honest<br />
individual.<br />
<strong>2017</strong> has kicked off and is<br />
in full swing at this point,<br />
we’d like to know what<br />
fitness related goals you<br />
have set up for yourself? My<br />
fitness related goals for the<br />
year are to work harder, eat<br />
healthier, fall in love with<br />
this lifestyle over and over<br />
again and to grow my glutes<br />
and shoulders.<br />
We all know nutrition<br />
is king and we’d love to<br />
know what supplements<br />
you cannot live without?<br />
My favourite USN<br />
supplements are Amino-<br />
Lean orange flavour,<br />
Phedra-Cut Slim Packs,<br />
Diet Whey Wheytella and<br />
the new Trust Protein bars.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 47
Earn It! The<br />
guy’s guide to spending money<br />
Worth-less<br />
or Worthless?<br />
Poor Credit Ratings, Unfavourable Investment Prospects, Junk Status - these are<br />
terms being attached to this part of the globe that we call home. But what does this<br />
mean to us?<br />
48<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
y Kim White<br />
Firstly we need to define the meaning<br />
of Junk Status before we can fully<br />
understand its effect. Having<br />
consulted the internet, reference<br />
material and the good old fashioned<br />
dictionary, I discovered that it is<br />
barely a “real” term at all, but rather a<br />
concept. The meaning of Junk is quite<br />
simply, ‘anything that is regarded as<br />
worthless, meaningless, or<br />
contemptible; trash’ and sadly very<br />
applicable to the investment and<br />
credit rating of our beloved country.<br />
With this in mind, we need to<br />
understand what this means for the<br />
country as a whole. The recent<br />
downgrade from BBB- a couple of<br />
years ago, to our current rating of<br />
“Junk Status” this year essentially<br />
means that the Credit Rating of <strong>South</strong><br />
<strong>Africa</strong> is really bleak. This translates<br />
into the world view that the<br />
government has increased the<br />
possibility that it will default on debt<br />
repayment, thus increasing risk,<br />
which in turn affects interest rates of<br />
said debt, and decreases the chances<br />
of more money becoming available<br />
from outside of <strong>South</strong> <strong>Africa</strong>’s<br />
borders. So if the country tries to<br />
borrow, less money will be available<br />
and that which will be on offer will<br />
have higher costs and more stringent<br />
terms attached to it. Essentially this<br />
means that more of the country’s<br />
budget is going to be used to repay<br />
interest and debt, making less money<br />
available for the internal needs of<br />
running and growing the country, for<br />
things such as state healthcare and<br />
pensions, education, research and<br />
development, housing, tending to the<br />
poor, maintenance of government<br />
institutions and building and<br />
repairing infrastructure such as<br />
roads, parks, water and electricity<br />
supply etc. Junk Status also reduces<br />
the chances of foreign investment,<br />
due to a growing lack of confidence in<br />
the return of such investments. This<br />
could also be coupled with a possible<br />
outflow of current investors.<br />
So, how does this affect us?<br />
Fortunately there will be little<br />
‘immediate effect’ on the average<br />
<strong>South</strong> <strong>Africa</strong>n, but this window of<br />
reprieve will be short lived as the<br />
effects of what has happened begin to<br />
impact our everyday spending. The<br />
chances of interest rates going up are<br />
high and this will affect anyone with a<br />
bond, a vehicle loan, a personal loan<br />
or a credit card etc, thus decreasing<br />
one’s disposable income. With less<br />
money to spend, the average <strong>South</strong><br />
<strong>Africa</strong>n will essentially be spending<br />
only on the necessities such as food,<br />
vehicles and one’s bond in order to<br />
cover the higher cost of debt.<br />
Another knock-on effect could be a<br />
IN REAL TERMS, HOW DOES THIS AFFECT ME?<br />
2% interest<br />
rate hike has<br />
the following<br />
impact on<br />
your monthly<br />
expenses<br />
Interest<br />
rate<br />
Home loan<br />
R2m over 20<br />
years<br />
further drop in the Rand, thus<br />
increasing the price of all imported<br />
goods such as petrol, food, vehicles,<br />
electronics and a surprising amount of<br />
raw materials. A decrease in the Rand<br />
translates into direct increases in<br />
relation to the cost of living which<br />
further decreases our disposable<br />
income.<br />
With personal debt becoming an<br />
increasing factor in the day-to-day<br />
living of <strong>South</strong> <strong>Africa</strong>ns, with statistics<br />
of last year showing that more than half<br />
of <strong>South</strong> <strong>Africa</strong>’s Consumers owe 75%<br />
or more of their income to creditors,<br />
such increases are bound to cause<br />
everyday living to become a difficult<br />
state for the average person. ■<br />
Kim White CA (SA), CFP and Master tax<br />
practitioner (SA)<br />
Personal loan<br />
R50k over 2 years<br />
Car finance<br />
R600k over 5<br />
years<br />
10.5% R 19,967 R 2,318 R 12,896<br />
12.5% R 22,722 R 2,365 R 13,498<br />
Increase<br />
in monthly<br />
expenses<br />
R 2,755 R 47 R 602<br />
SO WHERE TO FROM HERE? Measures need to be taken into consideration so that<br />
we can weather the storm:<br />
■ Make a concerted effort to reduce you debt (personal loans, credit cards,<br />
bonds, vehicle finance etc).<br />
■ Tackle high-interest debt first<br />
■ Live within your means.<br />
■ Support local enterprise over imported goods, as much as possible.<br />
■ Buy wisely.<br />
■ Save for rainy days.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 49
Burn It! The<br />
guy’s guide to spending money<br />
2<br />
Give these four a whirl.<br />
Pick up one of the top .001% of blenders<br />
on the market.<br />
1<br />
3<br />
4<br />
Buying preowned<br />
tech is<br />
like buying a<br />
car: Steer clear<br />
of shady deals<br />
on Craigslist.<br />
The best<br />
of the blades<br />
Our guide to buying IF YOU ASKED ME what my favorite moment in a<br />
man’s favourite kitchen Will Smith movie was (because, why wouldn’t<br />
appliance and healthyeating<br />
status symbol: the wouldn’t be when he played a certain pugilist<br />
you?), my answer wouldn’t be the time he flashed<br />
his inner bad guy in the hit Suicide Squad. It<br />
all-powerful blender named Ali, either. No, it would be a forgettable<br />
scene from the forgettable 1998 thriller Enemy of the State.<br />
When his house gets ransacked by government agents, Smith is<br />
incensed. “They took my blender!” he gasps, before explaining<br />
his attachment to the kitchen appliance: “Some people<br />
meditate. Some get massages. I blend.” It’s like he was speaking<br />
directly to me. I swear by my blender, regardless of whether<br />
I’m making margaritas, banana smoothies, or tomato soup.<br />
But the big problem with blenders? Choosing one. There are so<br />
many on the market right now, all of varying degrees of power<br />
and quality. So I gave the top-of-the-line best sellers a rigorous<br />
testing and decided on my favourites.<br />
FOR: THE FRUGAL FOODIE<br />
1) The Oster Heritage Blend Beehive<br />
R1 450, za.wellindal.com<br />
The minimum you should pay for a<br />
budget countertop blender is about<br />
R500. Why? Well, a countertop blender’s<br />
overall performance comes down to three<br />
components: the power of the motor, the<br />
construction of the blade, and the design<br />
of the jug — also known as a “carriage”.<br />
The only way to make a cheaper version is<br />
to downgrade all three, which is far from<br />
ideal.<br />
The old-school Oster Beehive,<br />
meanwhile, is a bargain buy. It has<br />
almost 1 horsepower of crushing<br />
strength, which will easily pulverise leafy<br />
greens into a smooth purée. The grooves<br />
on the carriage aren’t cosmetic details,<br />
either: They help keep the mixture<br />
Food styling by Michelle Gatton/Stockland Martel; Prop styling by Megumi Emoto/Anderson Hopkins<br />
50<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
y Mark Ellwood<br />
moving while the blades spin, so the<br />
blending’s even. It’ll look great on a<br />
kitchen counter, too, thanks to its retro<br />
styling and stainless steel finish.<br />
The catch: It loses marks for the twospeed<br />
setting with a high-low toggle<br />
switch, making the Beehive slightly less<br />
easy to control.<br />
FOR: THE DAILY SMOOTHIE FANATIC<br />
2) Nutri Ninja Auto-IQ Compact<br />
System BL 682<br />
R5 000, ninjablenders.co.za<br />
When it comes to high-calibre,<br />
dependable blenders, smoothie<br />
elitists are divided into two warring<br />
camps: Vitamix guys and Nutri Ninja<br />
guys. “If you’re a member of either<br />
team, you’re going to brag about it”,<br />
says Lauren<br />
Slayton, nutritionist of Foodtrainers.<br />
At first glance, I can see the appeal of<br />
both. The Vitamix 7500, for instance,<br />
is a high-quality, American-made<br />
product with the power to pulverise<br />
just about anything — nuts, dates,<br />
fibrous greens. It comes equipped<br />
with a hefty 2-horsepower motor. The<br />
company also boasts an excellent<br />
customer service apparatus if<br />
anything goes wrong or you have a<br />
question about how to use it. The<br />
problem, however, is the cost: around<br />
R18 000.<br />
It’s for that reason alone I’m<br />
staunchly Team Ninja. Its<br />
comprehensive BL682 system, which<br />
is both a blender and an extractor<br />
(which keeps nutrients in the final<br />
smoothie), costs less than a third of<br />
the comparable Vitamix. Its<br />
1.6 horsepower motor is plenty<br />
powerful. And if you break the<br />
carriage, replacement parts are easily<br />
available online. Finally, it’s<br />
generously packaged with<br />
accessories, notably the double-wall<br />
stainless steel “go-cup”, which will<br />
keep your smoothie cold on the drive<br />
to work.<br />
The catch: It needs a thorough<br />
cleaning each time, because the<br />
stacked blade setup traps food easily.<br />
FOR: THE AT-HOME CULINARY GOD<br />
3) The NutriBullet Pro 900<br />
R2 700, yuppiechef.com<br />
Make no mistake: This Infomercial<br />
Hall of Fame-worthy blender really is a<br />
badass. But if you go for the<br />
NutriBullet, eschew the entry-level<br />
model and opt instead for the Pro<br />
version.<br />
At 900 watts, the Pro’s motor is 50%<br />
more powerful than the basic version,<br />
so you’ll have greater control and make<br />
less-lumpy concoctions. It has two<br />
carriages instead of one, which is useful<br />
if you’re planning on impressing<br />
overnight guests with your breakfast<br />
finesse. Bonus: That second carriage is<br />
also 945ml, or exactly double the<br />
standard quantity<br />
of most online smoothie recipes.<br />
The catch: Thanks to the inverted<br />
design, it’s almost impossible to avoid<br />
leakage, so stick to thicker recipes if<br />
you can.<br />
FOR: MULTI-TASKING GOURMET<br />
4) The Breville Control Grip<br />
Immersion Blender<br />
R2 900, @home<br />
Immersion — aka handheld — blenders<br />
are multifunctional tools you can use in<br />
myriad ways. (That “whisk”<br />
attachment? It’s a nifty way to make an<br />
extra-wet cappuccino at home, or churn<br />
up a frothy cocktail.) They’re also much<br />
smaller than countertop blenders,<br />
making them easier to stow away.<br />
Because of its ergonomic design<br />
and precise control, the Breville<br />
is the best of the bunch. It’s strong<br />
enough — 280 watts — to crush ice,<br />
and comes with a 1.2 litre cup, roomy<br />
enough to serve a crowd. Bonus: It<br />
has a built-in scratch guard so the<br />
blade doesn’t damage the container it’s<br />
blending in, either.<br />
The catch: The price is higher than<br />
some other brands. But for quality<br />
alone, this is the one to beat. ■<br />
Mark Ellwood is the author of Bargain<br />
Fever: How to Shop in a Discounted World.<br />
Clean your machine!<br />
Word to the<br />
wise: Your<br />
blender<br />
needs more<br />
attention than<br />
your toaster<br />
■ Prolonging the life<br />
of your blender means<br />
keeping it gunk-free — but<br />
that doesn’t mean putting<br />
it in the dishwasher, as<br />
prolonged exposure to<br />
water can rust the bottom<br />
couplings of the container.<br />
But don’t worry, scouring<br />
it is still nearly effortfree:<br />
According to Tess<br />
Masters, author of The<br />
Blender Girl cookbook,<br />
just squirt a little dish<br />
soap into the carriage,<br />
add water, and blend it<br />
till it froths. Then empty,<br />
rinse, and air-dry it.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 51
INTERACTIVE MOTORING<br />
PRESENTS<br />
4X4 EXPERIENCE<br />
ELITE CLASSICS<br />
TEST DRIVES<br />
SUPERCARS<br />
PIT ACCESS<br />
SA’S ONLY NATIONAL AND MOTORING INDUSTRY SUPPORTED AUTOSHOW.<br />
MEDIA PARTNERS:<br />
ORGANISED BY:<br />
KYALAMI GRAND PRIX CIRCUIT<br />
1-3 SEPT <strong>2017</strong>
S T Y L E<br />
Look Great<br />
OLD SCHOOL<br />
COOL<br />
This season sees the serious urban<br />
overhaul of some of your favourite<br />
staple outerwear pieces. See our<br />
pick of classic pieces that we think<br />
are ready to make a comeback, and stay – a definite must<br />
for your closet this season. From detachable hoods, a<br />
classic trench and the streetwise bomber, this season’s<br />
protectors should see you through for many years<br />
to come. MMA and fighting champion Boyd<br />
Allen is our athlete to know this month.<br />
We’ve got some serious info on how he<br />
rose to become an EFC champion.<br />
BY CHARELLE JOHNSON<br />
PHOTOGRAPHS BY<br />
KIRSTEN HO<br />
THE TAILORED<br />
BLAZER<br />
Buy bespoke<br />
We love a suit jacket<br />
made to measure, but<br />
it’s time to leave your<br />
favourite designer black<br />
tailored blazer behind<br />
this season, and opt for<br />
its richer, warmer colour<br />
and old-school chic retail<br />
ready cousin.<br />
Jacket: TOPMAN R1 799;<br />
Jersey: H&M R399; Jeans:<br />
H&M R329; Shoes: ALDO R2<br />
299; Watch: BELL & ROSS<br />
R67 000<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 53
THE HOODED<br />
COAT<br />
Add a little<br />
something<br />
Maintain street cred and<br />
maximise on your look<br />
with this hooded Zara<br />
coat. It may look like<br />
multiple layers of thick<br />
winter fabric, but its<br />
removable hood and inner<br />
zip, prove it to be the<br />
perfect rendition of hiphop<br />
inspired street wear.<br />
Coat: ZARA R1 799; Shirt:<br />
TOPMAN R549; Cardigan:<br />
H&M R429; Pants: TOPMAN<br />
R599; Tie: WOOLWORTHS<br />
- STUDIO W R130; Watch:<br />
BELL & ROSS R210 000<br />
54<br />
MEN’S FITNESS MAY <strong>2017</strong>
THE CAMEL<br />
TRENCH<br />
Keep it classic<br />
When it comes to classic<br />
attire, staying on trend<br />
and making sure you’re<br />
always the best-dressed<br />
man in the room, a long<br />
camel trench should be<br />
every guy’s go-to coat of<br />
choice.<br />
Coat: H&M R1 499; Shirt:<br />
H&M R379; Jeans: H&M R329;<br />
Sweater: ZARA R529; Watch:<br />
ULYSSE NARDIN R460 000
THE NECESSARY<br />
RAINCOAT<br />
A rainy day<br />
With unpredictable<br />
weather that might turn<br />
on you at any moment,<br />
a trusty raincoat proves<br />
still to be an absolute<br />
necessity to save you<br />
from being drenched in<br />
unexpected rainfall or, as<br />
of late over the past few<br />
seasons, snow.<br />
Coat: ZARA R1 899; Shirt:<br />
ZARA R429; Jacket: TOPMAN<br />
R1 699; Tie: WOOLWORTHS -<br />
STUDIO W R130; Jeans; H&M<br />
R329; Shoes: ALDO R2 399;<br />
Watch: ORIS R30 000<br />
56<br />
MEN’S FITNESS MAY <strong>2017</strong>
LOOK GREAT STYLE<br />
12 MONTHS<br />
ONLY R430!<br />
Boyd Allen<br />
■ The enthusiastic professional<br />
boxer turned MMA fighter from<br />
Johannesburg who’s determined to<br />
defeat any and all who challenge<br />
him on his ascent towards<br />
dominating the EFC. Ask any of his<br />
opponents and they’ll tell you how<br />
the self-proclaimed ‘student of the<br />
art’ utilises a combination of foot<br />
movements and boxing angles to<br />
strike with brutal efficiency. Here’s<br />
a glimpse into the routine of a<br />
champion.<br />
Competitive History<br />
Amateur boxer 28 - 4<br />
Former Gauteng Boxing Champion<br />
Former SA Boxing Champion<br />
Saturday<br />
10:00 Open mat jiu-jitsu<br />
Sunday<br />
Light technical rolling or sparring<br />
(sometimes), otherwise rest.<br />
Daily Diet<br />
Meal 1<br />
Morning (shake) Blueberries, baby<br />
spinach, almond butter, banana and<br />
Optimum Nutrition Hydro Whey.<br />
Meal 2<br />
Sweet potato and a grilled chicken<br />
breast.<br />
Meal 3<br />
(lunch) Chicken, rice and<br />
mixed vegetables and an orange<br />
Lucozade (only ever orange).<br />
ADVERTISEMENT<br />
SUBSCRIBE NOW!<br />
’<br />
Optimum Nutrition Supplements:<br />
• Hydro Whey<br />
• Amino Energy<br />
• Glutamine<br />
• BCAA<br />
Weekly Workout Schedule<br />
Monday<br />
08:00 to 09:00 Stand-up striking class<br />
11:30 to 13:00 Jiu-jitsu class<br />
15:30 to 16:30 Wrestling<br />
Tuesday<br />
08:00 to 09:00 Stand-up technical class<br />
11:30 to 13:00 Jiu-jitsu class<br />
15:00 Padwork (boxing)<br />
Wednesday<br />
08:00 Sparring striking with<br />
takedowns<br />
11:30 to 13:00 Jiu-jitsu class<br />
15:30 to 16:30 Wrestling<br />
Thursday<br />
08:00 to 09:00 Stand-up<br />
11:30 to 13:00 Jiu-jitsu<br />
15:30 to 16:30 Judo<br />
Friday<br />
11:00 Sparring<br />
15:00 Conditioning<br />
Meal 4<br />
15:00 (smoothie) With 100%<br />
Optimum Nutrition Gold Standard<br />
Whey Protein, baby spinach, almond<br />
nuts, a banana and some honey.<br />
Meal 5<br />
Chicken or fish with<br />
green vegetables and brown rice,<br />
and then a Cadbury Bubbly chocolate<br />
after that - because who doesn’t enjoy<br />
Bubbly.<br />
Favourite Motivational Quote<br />
“Shut up and train.” - Richie Quan<br />
FOR MORE ON OUR INTERVIEW WITH BOYD ALLEN,<br />
GO TO MENSFITNESS.CO.ZA<br />
Subscribe to Men’s <strong>Fitness</strong><br />
for 12 months and get<br />
25% off!<br />
Email: subscribe@mensfitness.co.za<br />
or call +27 11 463 35 46<br />
WIN! A<br />
YEAR'S<br />
SUPPLY OF<br />
WHEY<br />
PROTEIN<br />
First 5 000 Men’s <strong>Fitness</strong> subscribers<br />
will all receive a USN hamper worth R400<br />
& one lucky subscriber will win a year’s<br />
supply of USN premium whey.
THE UPGRADED<br />
BOMBER JACKET<br />
The bomber<br />
It’s safe to say that the<br />
bomber jacket has made<br />
the ultimate fashion<br />
comeback in the last<br />
few years, and we’re still<br />
welcoming it with open<br />
arms.<br />
Bomber jacket: ZARA R1 399;<br />
Shirt: TOPMAN R R649;<br />
Jersey: H&M R529; Pants:<br />
TOPMAN R599; Watch: ORIS<br />
R24 000<br />
58<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
LOOK GREAT CONFIDENCE<br />
Hack the look<br />
The new man about town<br />
Re-invent this nearly R300 000 high-end Kiton look for less than a<br />
tenth of its original value with our recommended pieces and stay on top<br />
of your style game. PHOTOGRAPH BY KIRSTEN HO<br />
■ Seasonal changes are no excuse<br />
for you to forget your stylish self. So<br />
why not stay as trendy as this Kiton<br />
look by staying under budget with<br />
selected pieces from some of our<br />
favourite easy to find retailers.<br />
Here, a brilliant<br />
casual-to-formal<br />
getup from Italian<br />
suitmaker Kiton.<br />
Below, how we<br />
hacked it.<br />
The Coat<br />
A black overcoat is a definite season<br />
staple, and this hooded ZARA piece with<br />
removable zip and hood, is a great way to<br />
remain on trend and practical throughout<br />
the season (R1 799)<br />
YOU SAV E: R 102 100<br />
The Blazer<br />
When it comes to an old-school chic classic,<br />
like this plaid blazer jacket, we see no need<br />
to reinvent the wheel. This ZARA jacket<br />
stays true to its trendy roots and comes in at<br />
a steal (R1 799)<br />
YOU SAV E: R97 000<br />
The Cardigan<br />
H&M seals the deal with this well fitted<br />
extra layer of timeless and tasteful<br />
merchandise. With its knitted fabric and<br />
chunky black buttons this cardigan is a<br />
bargain replacement for any high-end<br />
cashmere sweater (R429)<br />
YOU SAV E: R25 500<br />
The Shirt and Tie<br />
Pull your look together with classic finishing<br />
touches. Add this staple navy blue tie from<br />
Woolworths and classic white stand collar<br />
shirt from Topman, and you’re good to go<br />
(Shirt: R649; Tie: R130)<br />
YOU SAV E: R12 300<br />
DON’T BE<br />
AFRAID TO MIX<br />
PATTERNS LIKE<br />
PLAID AND<br />
PAISLEY. JUST<br />
MAKE SURE<br />
ONE IS MORE<br />
SUBDUED THAN<br />
THE OTHER.<br />
The Jeans and Shoes<br />
These distressed ZARA jeans are as loud<br />
and rugged as can be, pair them with a less<br />
abrasive pair of Aldo boots, and you’re bound<br />
to have an outfit fit for only the manliest of<br />
men (Jeans; R899; Boots: R2 399)<br />
YOU SAV E: R31 600<br />
THIS LOOK: R8 100<br />
KITON LOOK: R279 00<br />
TOTA L SAVINGS: R270 800<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 59
THE GAME CHANGERS<br />
Some transformed their bodies,<br />
some fulfilled their dreams,<br />
some challenged the impossible<br />
for good, some even built<br />
billion-rand empires. They’re<br />
the real-life superheroes whose<br />
individual feats, performances,<br />
and innovations have defined<br />
their industries. Meet the Game<br />
Changers of <strong>2017</strong>.<br />
60<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
GC<br />
A Mighty Etzebeth<br />
Rugby superstar Eben Etzebeth<br />
shows us his game<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 61
GC<br />
When you hear the name Eben Etzebeth it is pretty clear<br />
what comes to mind. You think of a genuine man mountain<br />
and physical colossus, which is clearly part of the reason he’s<br />
become Evox’s poster boy and brand ambassador.<br />
b y BEN KARPINSKI<br />
p h o t o g r a p h s b y GARRETH BARCLAY<br />
EBEN ET
ZEBETH
S<br />
Comparisons<br />
SOME PRETTY WEIGHTY PROSE, I know. But when you meet the man<br />
you get a true understanding of what is meant when people say<br />
someone has ‘presence’. There is a lot more to Etzebeth than his<br />
2-metre frame and 118kg bulk though. He is someone that gives<br />
his all on the field of play which has seen him achieve a great deal<br />
in the world of rugby so far. It is also something that has built him<br />
into being one of the world’s most iconic rugby players right now,<br />
and the backbone of the Stormers and Springbok teams.<br />
He debuted for the Stormers and Springboks in the same<br />
year back in 2012 aged just 20, and as a result knew all about the<br />
highest level of the game before even playing Currie Cup rugby<br />
for Western Province. These initial accolades were testament to<br />
his work ethic and desire to assert himself in the most physical of<br />
sports. This was in no small way rooted in a dedication to training<br />
that the big lock perhaps doesn’t always get credit for. It’s one thing<br />
being gifted with a genetic edge, being someone who is literally<br />
head and shoulders above the rest, but it always comes down to<br />
what you do with it.<br />
As he neared the later stages of high school, he experienced a bit<br />
of a growth spurt which set his sporting destiny in motion. From<br />
there he knew he had to work really hard in building muscle to not<br />
only match his structural growth, but also to ensure he had a future<br />
in the game. Initially taking to gym work from the age of 16, it was<br />
only when he joined the Western Province Academy as an under 19<br />
player that he was able to really apply himself in his training.<br />
He soon went on to make an impression there though,<br />
outgrowing the dumbbells on offer for free weight exercises. The<br />
union literally had to order in custom made weights to cater for<br />
Etzebeth’s strength training needs.<br />
From excelling in the gym, to excelling on the field, a successful<br />
Varsity Cup stint with UCT and the <strong>South</strong> <strong>Africa</strong>n under 20 team<br />
saw him make serious strides towards the big stage. From here it<br />
was clear that Western Province certainly had something special in<br />
the young player.<br />
Though it’s not completely unheard of for a 20-year-old to break<br />
onto the international rugby scene, to do so at that age, as a tight<br />
forward in one of the major tier one nations, is rather impressive.<br />
Having worked so hard physically as he rose through the ranks,<br />
he had the confidence to do so, and with that, made the transition<br />
really quickly.<br />
Fast forward to today, Eben Etzebeth is now 25 years old.<br />
Although still young, he is essentially a grizzly test veteran having<br />
won 54 caps* for the Springboks. In better shape than ever, he has<br />
not just taken over from Bakkies Botha as the chief enforcer for the<br />
national team, he has raised the bar in the physicality stakes, using<br />
his experience to assert himself with greater impact for his team.<br />
With so much happening so early in his career, a natural<br />
question to ask is what continues to drive him to be better and<br />
continue to grow as a player? Often being the best is understanding<br />
that such a thing is not a goal, or a definite thing, but more a<br />
process that you continually give your all to.<br />
His philosophy towards training mirrors this ideal, as for him<br />
it is something that constantly improves you as a player and an<br />
individual. So, whether it’s an hour long gym session, or something<br />
more demanding with his team, the old adage of giving nothing<br />
less than 100% is something he lives by.<br />
Training wise, his season is typically broken into two clear<br />
phases (see page 95 for Eben’s supplements and a full body workout<br />
routine). The pre-season phase is characterised by a great deal of<br />
weight training, a sort of bulking stage. This is where Etzebeth can<br />
focus on building his strength for the gruelling season ahead. During<br />
this phase, the big man is at his biggest going up to 122/123kgs.<br />
Over the years his weight training programs haven’t changed all that<br />
much. Working within the team structures, Etzebeth has managed<br />
to refine what works best for him, and of course for his team.<br />
With pre-season strength and conditioning work done, the<br />
majority of the year training wise is then characterised by simply<br />
working towards and being ready for<br />
game day. Here he may get to the gym a<br />
maximum of three times a week, as travel<br />
and a greater cardio focus comes into<br />
play with more time spent on technical<br />
team training. In this match phase, he<br />
will cut down to his ideal game weight<br />
which is 117/118kgs, where he feels he is<br />
at his optimal balance with regards to<br />
strength and mobility.<br />
Conditioned and ready to dominate<br />
each season, the challenges naturally<br />
don’t end there. We take for granted that<br />
sports people just continue to excel as<br />
‘it’s their job’. Complacency though often<br />
becomes the biggest threat to successful<br />
sports stars, and it has certainly been<br />
something that has derailed careers in<br />
with Bakkies<br />
are natural I<br />
guess, but I<br />
think that’s<br />
just because<br />
we like to<br />
play the same<br />
way.”<br />
64<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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66<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
MAY <strong>2017</strong> MEN’S FITNESS 67
68<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
“As an individual, if you look after yourself and are constantly in<br />
good shape you will play your best and benefit the team. That is<br />
always really important.”<br />
the past. As a virtual Bok certainty nowadays on experience alone,<br />
and someone that knows he can go toe-to-toe against anyone in the<br />
game, Etzebeth is anything but complacent.<br />
“The thing about rugby is that you never know when the next<br />
big star is coming through. I mean he could be a lock so I know<br />
I have to be good enough to be picked ahead of anyone coming<br />
through. Whether for the Stormers or the Springboks, it’s a big<br />
challenge for me to make the team and keep that no.4 jersey, and<br />
that is always the main motivator for me”, says Etzebeth.<br />
With a great understanding of the competitive nature of his<br />
profession, Etzebeth also stays motivated by investing heavily in the<br />
importance of being a team player to stay at the top of his game.<br />
“As an individual, if you look after yourself and are constantly in<br />
good shape you will play your best and benefit the team. That is<br />
always really important.”<br />
With the physical demands being what they are for rugby<br />
players, they generally don’t have to be the strictest when it comes<br />
to nutrition. Etzebeth has though become more conscious of this<br />
element of conditioning over the last year, in ways that go beyond<br />
just making sure he keeps up to date on the protein shakes.<br />
“Up until recently I haven’t worried too much about what I eat,<br />
but lately I have made an effort to stay away from sugar. I have also<br />
realised that bread is not your friend even though I still love it, but<br />
there is always a time for a good cheat meal within a healthy eating<br />
plan, and of course, a nice braai.”<br />
Going back to the constant process of staying at the top of<br />
the game, like anyone else, the Springbok enforcer still has those<br />
moments when training is the last thing he feels like doing. “There<br />
are days, especially early in the week after a tough game, when you<br />
ask yourself how much longer you can do this for. Getting out of<br />
bed some mornings can be tough, but you push yourself during the<br />
week in training because you know it is always worth it on Saturday<br />
when you run out and see all<br />
The thing about<br />
rugby is that you<br />
never know when<br />
the next big star<br />
is coming. I have<br />
to be good enough<br />
to keep that no.4<br />
jersey, and that is<br />
always the main<br />
motivator for me.”<br />
these people cheering you on.”<br />
For Etzebeth it really is about<br />
giving it his all on match day,<br />
and his natural fire is certainly<br />
something that is showing<br />
no signs of diminishing. His<br />
intensity and appetite for<br />
the physical side of the game<br />
naturally saw him billed as the<br />
long-term replacement for the<br />
Bok legend Bakkies Botha. His<br />
views on this and the role of<br />
being an ‘enforcer’ so to speak<br />
are rather understated though.<br />
“I’ve always played my own<br />
game, ever since school days.<br />
Comparisons with Bakkies are<br />
natural I guess, but I think that’s<br />
just because we like to play the<br />
same way.”<br />
Being such a physical force<br />
on the field and someone<br />
that never backs down from a<br />
challenge, Etzebeth has become<br />
a bit of a target when it comes<br />
to the off-the-ball scuffles. His<br />
exemplary disciplinary record,<br />
however, tells a story that goes<br />
beyond basic perceptions. In his<br />
50-plus appearances for both the<br />
Stormers and the Springboks,<br />
he has received just one yellow<br />
card*. This came during his 50th<br />
Test versus Australia, and it was<br />
technical in nature as he was<br />
found offside after numerous team<br />
infringements. This is something<br />
that he will just have to live with<br />
though, and something that he<br />
accepts as part of the game.<br />
Etzebeth has had his injury<br />
woes during his career, the 2014<br />
season in particular being a tough<br />
time that saw him sidelined for<br />
an uncomfortably long period.<br />
When you consider a player of this<br />
nature, it appears that injury is<br />
the only thing that could possibly<br />
hold him back.<br />
Thankfully greater focus is<br />
being applied to Springbok stars<br />
like him by SA Rugby, with their<br />
workloads during the Super<br />
Rugby season being managed<br />
accordingly. When you add this to<br />
the acute physical awareness that<br />
young players like Etzebeth have<br />
around their games nowadays, we<br />
can expect great things from our<br />
young stars going forward.<br />
And when Etzebeth himself<br />
says he is always working on<br />
staying ahead of the pack selection<br />
wise, you just know that <strong>South</strong><br />
<strong>Africa</strong>’s still producing amazing<br />
rugby talent that are not only<br />
incredibly physical specimens, but<br />
modern athletes looking to raise<br />
the bar in their sport.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 69
70<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
GAME CHANGERS <strong>2017</strong><br />
JORDY SMITH<br />
Swimming<br />
with the<br />
Big Fish<br />
BY CHARELLE JOHNSON<br />
BORN STRAIGHT OUTTA<br />
Durban, <strong>South</strong> <strong>Africa</strong><br />
Jordy Smith began surfing<br />
at the age of 3. Smith is a<br />
professional surfer, competing on<br />
the World Championship Tour<br />
(WCT). In 2007 he won surfing’s<br />
World Qualifying Series - the<br />
second-tier tour, which qualified<br />
him to compete in the WCT. In<br />
both 2010 and 2011 Jordy Smith<br />
won the Billabong J-Bay Pro in<br />
<strong>South</strong> <strong>Africa</strong>. He has also won<br />
the 2014 and 2016 Hurley Pro at<br />
Trestles California and in 2013 he<br />
won the Rio Pro in Brazil.<br />
After a year of hard work and<br />
sheer determination, Jordy Smith<br />
became the first <strong>South</strong> <strong>Africa</strong>n<br />
to ring the bell at the Rip Curl<br />
Pro Bells Beach in Victoria,<br />
Australia. The win saw the surfer<br />
jump up in world rankings to<br />
the number two spot during the<br />
third leg of the World Championship<br />
Tour. In May <strong>2017</strong>,<br />
Smith completed the 4th leg of<br />
the tour at the Oi Rio Pro in 5th<br />
place. With still several legs to go<br />
before the tour sees its end, we<br />
predict this local surfing professional<br />
will soar right to the top of<br />
the World Championship Tour.<br />
RICH MNISI<br />
THE LOCAL<br />
DESIGNER WHO<br />
PREVAILED<br />
BY CHARELLE JOHNSON<br />
MIKE COLTER<br />
THE SUPERHERO WHO<br />
BULKED UP NETFLIX<br />
BY KAREN VALBY<br />
THE SOUTH AFRICAN BASED FASHION BRAND<br />
founded in 2014 by LISOF graduate and <strong>Africa</strong>n<br />
Fashion International Young Designer of the Year<br />
2014, Rich Mnisi. The brand is young at heart and<br />
highlights the cultural beauties of <strong>Africa</strong> and the world<br />
of modern and pop culture to tell a unique story of<br />
both present and past. With, designer Rich Mnisi’s<br />
keen interest in the modern world and in different cultures,<br />
each collection is designed with a global view. He has developed the<br />
brand to maintain a contemporary outlook with an aesthetic appeal that<br />
brings various visions and worlds of imagination together. RICH MNISI<br />
produces garments inspired by sources outside of conventional fashion,<br />
including film, music, and art. Only in its 3rd year, RICH MNISI has<br />
managed to create hype in both local and international media, appearing<br />
in the editorial pages of Marie Claire, ELLE, Business Class, GQ Online,<br />
Chasseur, Dazed & Confused, Mail & Guardian, House and Leisure,<br />
Fashion Glossary UK, True <strong>Africa</strong>, Dossier, i-D Vice, GQ Style, Hunger,<br />
VOGUE Italia, Highsnobiety, L’official Manila, Sicky, WGSN, BBC, WWD,<br />
Sunday Times and more. RICH MNISI items are currently sold locally on<br />
Spree and Woolworths.<br />
■ How do you gear up<br />
to play a Marvel superhero<br />
who’s a superhuman<br />
blue-collar joe able to<br />
lift 25 tons and punch<br />
through four-inch steel<br />
plates?<br />
If you’re Mike Colter —<br />
whose starring vehicle,<br />
Luke Cage debuted on<br />
Netflix late last year —<br />
you start by packing on<br />
15 kilograms of muscle.<br />
Colter, who first<br />
brought stoic Cage<br />
to vivid life in Netflix’s<br />
Jessica Jones, has long<br />
known very physical<br />
roles, having played a<br />
boxer in Million Dollar<br />
Baby. But the superhero<br />
character demanded<br />
even more of him. “Cage<br />
hearkens back to the time<br />
of Shaft”, he says. “He’s a<br />
badass dude.”<br />
At first Colter went<br />
hard on cross-training<br />
workouts. “I felt like I<br />
needed to shock my<br />
body”, he says. “I overlifted<br />
and, because of<br />
that, ended up hurting my<br />
shoulder.”<br />
So he rethought both<br />
his gym and diet regimen,<br />
adding swimming into the<br />
mix, downing two vegan<br />
plant protein shakes a<br />
day, and taking glutamine<br />
to stop muscle breakdown<br />
once the barbell<br />
is down.<br />
“When I take the<br />
supplements, they definitely<br />
help me recover”,<br />
says Colter, who admits<br />
the rigours of a proteinheavy<br />
training diet can<br />
get tiresome.<br />
While waiting for the<br />
premiere of Luke Cage,<br />
Colter — who’s also a<br />
new father — stayed<br />
limber by filming Girls<br />
Trip alongside Queen<br />
Latifah, Regina Hall, and<br />
Jada Pinkett Smith in New<br />
Orleans, USA.<br />
The comedy, directed<br />
by The Best Man Holiday’s<br />
Malcolm Lee, will be<br />
in theatres this July <strong>2017</strong>.<br />
Hey, Mike: Hope you<br />
stayed away from the<br />
beignets, dude.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 71
GC<br />
“ OUR PRIMARY<br />
OBJECTIVE WAS TO END<br />
UP WITH MONSTER AS A<br />
FULLY GLOBAL BRAND.”
GAME CHANGERS <strong>2017</strong><br />
RODNEY SACKS &<br />
HILTON SCHLOSBERG<br />
Two Monster<br />
Billionaires<br />
BY JASON FLEETWOOD<br />
WE’RE ALL TOO FAMILIAR WITH MONSTER ENERGY<br />
drinks, though not everyone knows the game-changing<br />
story behind the brand. It all began over two decades<br />
ago, when two <strong>South</strong> <strong>Africa</strong>ns used their passion and<br />
determination to create a multi-billion-rand empire.<br />
When <strong>South</strong> <strong>Africa</strong>n-born Rodney Sacks and Hilton<br />
Schlosberg partnered and purchased debt-laden soda<br />
maker Hansen Natural in 1992 it was the beginning<br />
of their journey towards creating the Monster Energy<br />
mega-brand we all know today.<br />
After two decades of hard work, a well-planned name<br />
change (Monster Energy then Monster Beverage in<br />
2012) and repositioning their brand within the market;<br />
Sacks and Schlosberg soon caught the attention of global<br />
beverage company Coca-Cola. “Our primary objective<br />
was to end up with Monster as a fully global brand”, said<br />
Schlosberg. At the time, Monster’s growth rate in the<br />
multi-billion-rand energy drinks market soared beyond<br />
expectations, resulting in Coca-Cola offering to purchase<br />
a 16.7% stake of Monster for a whopping R23.7 billion<br />
in 2014. Since the transaction, Monster’s growth and<br />
brand awareness has significantly accelerated due to<br />
the increased production and distribution possibilities.<br />
“Our equity investment in Monster is a capital efficient<br />
way to bolster our participation in the fast-growing and<br />
attractive global energy drinks category”, Muhtar Kent,<br />
Coca-Cola Chairman and CEO said in a statement.<br />
Hansen Natural first introduced their own branded<br />
energy drinks in 1997 which wasn’t received well.<br />
Their fortunes improved in April 2002 when they<br />
introduced the Monster brand of energy drinks as a<br />
direct competitor to Red Bull. The selling point was<br />
simple, achieving price parity with Red Bull but offering<br />
cans twice the size – proving to be a hugely successful<br />
strategy. Till today the Monster brand has continued to<br />
be an entrepreneurial success in building and extending<br />
its market share across the world.<br />
The New Billionaires<br />
• Rodney Sacks studied at the University of the<br />
Witwatersrand and graduated with a law degree and a<br />
postgraduate higher diploma in tax law. He is Monster’s<br />
Chairman and Chief Executive Officer and has an<br />
estimated R20 billion net worth - according to Forbes<br />
(June <strong>2017</strong>).<br />
• Hilton Schlosberg, who also studied at the University<br />
of Witwatersrand is Monster’s Vice-chairman, Chief<br />
Financial Officer and Chief Operations Officer and<br />
has an estimated R21 billion net worth – according to<br />
Forbes (June <strong>2017</strong>).<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 73
PETER KIM<br />
THE HARLEY-<br />
RIDING BADASS<br />
WHO INVENTED<br />
YOUR FAVOU-<br />
RITE JEANS<br />
BY MICHAEL RODIO<br />
■ Peter Kim once tested a<br />
prototype pair of jeans by<br />
wearing them to the Long<br />
Beach Grand Prix, where<br />
he tried to vault over a<br />
barricade from the pit onto<br />
the track.<br />
Bad idea.<br />
“I lifted my leg up to jump,<br />
but the fabric was so stiff,<br />
my knees smashed into<br />
the concrete, I flipped over<br />
onto the track, and all I<br />
could think was, ‘Oh, crap’.”<br />
So, it’s no surprise that<br />
Kim — who founded the Los<br />
Angeles–based Hudson<br />
Jeans in 2002 — is weaving<br />
flexibility into his denim.<br />
“Stretch is the biggest<br />
thing for me right now”,<br />
he says.<br />
It’s not just the cloth<br />
that sets Hudson apart, he<br />
insists — it’s the brand’s<br />
passionately anti-BS<br />
culture. “For example, our<br />
moto-style jean needs to<br />
be an authentic piece,<br />
because a lot of us here<br />
ride motorcycles” — in his<br />
case, a rebuilt ’99 Harley-<br />
Davidson FXR.<br />
Which means he crafts<br />
jeans for guys who live like<br />
he does, “constantly in the<br />
gym, doing MMA, rockclimbing,<br />
surfing as much<br />
as possible”.<br />
His next denim test?<br />
“I’ve thought about running<br />
a marathon in them.”<br />
MICHAEL SOLOMONOV<br />
The chef who’s<br />
manned up<br />
in the kitchen<br />
BY NILS BERNSTEIN<br />
GC<br />
“ NOTHING’S MORE<br />
INTENSE THAN A<br />
BOXING WORKOUT”,<br />
SAYS SOLOMONOV.<br />
“ AND YOU GET TO<br />
PUNCH SHIT.”<br />
“TO BE IN THE BEST SHAPE OF MY LIFE AT 38 — IT FEELS<br />
amazing”, says star Philadelphia-via-Israel chef and restaurateur<br />
Michael Solomonov, who credits his un-chefly physique to boxing<br />
workouts, year-round surfing, and hotel stairwell laps, not<br />
just his vegetable-forward diet. And having a career peak after a<br />
decade-plus in the fickle restaurant world probably doesn’t feel<br />
so bad either. In May 2015, Solomonov’s first cookbook — titled<br />
Zahav: A World of Israeli Cooking, for the flagship restaurant<br />
he started with partner and co-author Steven Cook — won the<br />
prestigious James Beard Foundation Award, establishing him<br />
as the key player in bringing the eatery’s lesser-known cuisine, a<br />
Mediterranean diet heavy on fruits and vegetables, to mainstream<br />
mouths. In 2016 he also opened a restaurant outside Philly in the USA, the first<br />
offshoot of Dizengoff, his hummusiya (hummus stall) in New York’s Chelsea<br />
Market, with more to open across America in <strong>2017</strong>. Giving back is also important<br />
for Solomonov, who almost lost everything in 2008 due to crack and heroin addictions.<br />
So he and Cook, along with partners from Federal Donuts, are opening<br />
Rooster Soup, a luncheonette that will use his restaurants’ leftover chicken backs<br />
and bones, and donate 100% of its net profits to Philadelphia’s Broad Street<br />
Hospitality Collaborative — so a smoked brisket-fat matzo ball soup won’t only<br />
taste good, it’ll do good, providing food and services for the poor. Solomonov says<br />
it’s his intensive regimen at Philly’s Joe Hand Boxing Gym that’s given him the<br />
physical and mental fortitude to beat down his demons and maintain seven years<br />
of sobriety. “Nothing’s more effective than a boxing workout”, he says. “It covers<br />
everything — co-ordination, speed, dexterity — which helps with the intensity of<br />
my job. And you get to punch shit.”<br />
74<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
GAME CHANGERS <strong>2017</strong><br />
KEVIN PLANK<br />
THE CEO WHO’S<br />
AMPING UP YOUR GEAR<br />
BY TOM FOSTER<br />
■<br />
When Under<br />
Armour founder<br />
Kevin Plank, 44, created<br />
his first formfitting<br />
performance<br />
undershirt back in<br />
1995, he couldn’t believe<br />
how obvious the<br />
opportunity was.<br />
“I was like, why has<br />
no one else done this? It<br />
makes so much sense!”<br />
he says. Recently, the<br />
former US University of<br />
Maryland football player<br />
had another one of<br />
those moments. As everyone<br />
was obsessing<br />
about fitness-tracking<br />
wearables and apps,<br />
he says, he realised no<br />
one was doing much to<br />
help users understand<br />
and act on all their data.<br />
“I thought, imagine if<br />
I could actually solve<br />
people’s health and fitness<br />
problems.”<br />
So the self-made<br />
billionaire went out<br />
and bought three of<br />
the leading fitness<br />
and diet-tracking<br />
apps — MapMy<strong>Fitness</strong>,<br />
My<strong>Fitness</strong>Pal, and the<br />
Copenhagen-based<br />
Endomondo; integrated<br />
them into Under<br />
Armour; and this year<br />
started an aggressive<br />
push to release new<br />
“Connected <strong>Fitness</strong>”<br />
products — including<br />
a wrist-strap fitness<br />
tracker, an internetconnected<br />
scale, connected<br />
running shoes,<br />
and a new app called<br />
UA Record that’s like a<br />
central clearing house<br />
for all your fitness and<br />
wellness data — that<br />
deliver on his dream.<br />
And though Plank’s<br />
still just getting<br />
started transforming<br />
Under Armour, the US’s<br />
second-largest sportswear<br />
maker, into a tech<br />
company, he already<br />
has 170 million users<br />
across his apps — “the<br />
world’s largest fitness<br />
community”, he boasts<br />
— and mountains of<br />
data about their fitness<br />
habits. That means he<br />
knows when a customer<br />
needs a new pair<br />
of shoes, what kind<br />
of shoes might work<br />
best for him, and even<br />
whether he needs to<br />
drop a few kilograms.<br />
Plank, who in the<br />
company’s early days<br />
was its one-man focus<br />
group, still works out<br />
like an elite athlete.<br />
He runs three times a<br />
week, he lifts, he cycles<br />
— and, of course,<br />
he tracks everything<br />
with his apps. He built<br />
a mammoth gym on<br />
the ground floor of his<br />
waterfront Baltimore<br />
headquarters, and<br />
hired world-class trainers<br />
so his employees<br />
can keep up with him.<br />
“Winning is a part of<br />
our culture”, he says.<br />
“It’s who we are.”<br />
NATE EBNER<br />
THE NFL STAR<br />
WHO DREAMED OF<br />
OLYMPIC RUGBY<br />
BY JOSH DEAN<br />
MARCH 2015, JUST TWO MONTHS<br />
after his New England Patriots lost a<br />
nail-biter in the NFC Championship<br />
game, Nate Ebner made a surprising announcement:<br />
Instead of taking some time off before<br />
resuming his normal off-season training program,<br />
he was going to pick up a different kind<br />
of oblong leather ball, in the hopes of making the US Olympic rugby team for<br />
the 2016 games in Brazil. Rugby hasn’t been an Olympic sport since 1924, and<br />
the version played in Brazil will be seven-a-side — better known as “sevens” —<br />
a frenetic wide-open game that, because of the small teams, will have room for<br />
only 12 players. That means that Ebner, who hasn’t played competitive rugby<br />
since college, had to beat out dozens of full-time players, many of them pros.<br />
It’s not like he had to start from scratch, though. Ebner, who’s from Columbus<br />
in Ohio USA, learned the game from his father. He began to play at 6, and by<br />
the time he was 17 he was on the USA Sevens team, the youngest player ever to<br />
compete at that level. Then he gave up the sport in his sophomore year at Ohio<br />
State University to attempt to walk-on to the football team, a challenge no less<br />
daunting than this one, considering that OSU is one of America’s top college<br />
programs. He became a star of the special teams, blowing up kick returns so<br />
impressively that the New England Patriots took him in the sixth round of<br />
the 2012 draft. Four seasons later, he’s become such a valuable member of<br />
the Patriots’ special teams, they gave him a two-year, R32 million contract<br />
last March. In 2016, Ebner asked and received permission from the Patriots<br />
to chase his dream, and by June, he had played in three World Cup events<br />
and was one of 30 finalists vying for those 12 spots. He felt confident, but also<br />
knew what he was up against. “There are guys who have been on this team six<br />
or seven years waiting for the Olympics”, he says. And while Ebner’s strength<br />
and explosiveness were far superior to what they had been before football, the<br />
overall physical challenge of the training — “the volume of running”, he says<br />
— had been rough. “It’s as demanding as anything I’ve ever<br />
done”, Ebner explains. The players cover 10 to 15 kilometres<br />
a day — “all sprinting”, he says. “I knew coming into this that<br />
I didn’t have much time to get my skill set up — it was a big<br />
challenge. I’ll be able to sleep well at night knowing that I<br />
won’t have any regrets about trying to do this.”<br />
Nate Ebner,<br />
photographed by<br />
Mitchel Gray for<br />
his forthcoming<br />
book, Bodies in<br />
Action,<br />
available in <strong>2017</strong>.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 75
“This is the year I’ve<br />
worked my entire career<br />
for. It’s amazing to<br />
finally feel comfortable<br />
in your skin.”<br />
GC<br />
“ EVERYBODY<br />
I WORK WITH,<br />
I LEARN FROM”,<br />
SAYS DIPLO,<br />
“ THEN TRY TO<br />
DO WHAT THEY<br />
DO, BETTER.”<br />
This page: Grooming by Sylvester Castellano/BA Reps; opposite<br />
page, from top: Peter Yang/August; Dave M. Bennet/Getty Images<br />
76<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
GAME CHANGERS <strong>2017</strong><br />
DIPLO<br />
The beat master<br />
who runs in<br />
hyperdrive<br />
BY TOM FOSTER<br />
WHEN I TALK TO DIPLO (AKA<br />
Thomas Wesley Pentz) in LA,<br />
USA, the electronic-music trailblazer<br />
and one of today’s most influential<br />
producers, he’s just finished helping his<br />
6-year-old son build a Millennium Falcon.<br />
It’s a rare domestic moment for the<br />
music mogul, who’s had a monster year<br />
and shows no signs of slowing down.<br />
The previous week, he’d spent time<br />
in the studio, then was flown out to do<br />
shows in Las Vegas, Surrey, BC, and<br />
Alaska — where he played the state’s<br />
largest outdoor electronic-music show<br />
ever (dubbed “Diplaska”) — then back to<br />
Vegas again. He’s then headed to Europe<br />
to play 17 shows in 14 days, sometimes<br />
doing two a day: a concert with his band<br />
Major Lazer, then a solo Diplo set in a<br />
nightclub. He’s psyched to have a day<br />
and a half off in Ibiza — “That’s a big<br />
deal”, he tells me — but says he’ll spend<br />
it shooting a music video for his record<br />
label, Mad Decent.<br />
It’s a pretty standard schedule for the<br />
38-year-old, who’s also won two Grammys<br />
for his DJ collaboration Skrillex and<br />
Diplo Present Jack Ü (including one for<br />
the track “Where Are Ü Now”, which<br />
finally made Justin Bieber cool); released<br />
Spotify’s most streamed song ever with<br />
Major Lazer & DJ Snake with MØ<br />
(“Lean On”); played historic concerts in<br />
Pakistan and Cuba (the latter for 450<br />
000 people); invested in the pro Arizona<br />
United soccer team; run a travelling<br />
music festival, produced two tracks on<br />
Beyoncé’s Lemonade album… Well, you<br />
get the idea.<br />
Physically, he works out six days a<br />
week. “I’ve been doing Bikram yoga for<br />
10 or 15 years”, he says. “No matter where<br />
I go, there’s always a studio, and I don’t<br />
need to know the language because I<br />
know the moves.” He does yoga about<br />
twice a week and mixes in some strength<br />
training on the remaining days.<br />
“My favourite place to work out<br />
is Parque de Arpoador, in Rio — a<br />
little beach between Copacabana and<br />
Ipanema with an outdoor gym that has<br />
weights made of concrete and metal<br />
poles. You don’t need much.”<br />
TOM HIDDLESTON<br />
THE BABE MAGNET<br />
WHO MAY<br />
BECOME BOND<br />
BY MICHELLE RUIZ<br />
AH, TOM HIDDLESTON. NOT SINCE BENEDICT<br />
Cumberbatch has a British actor with a name that<br />
sounds like a Hogwarts House had such a massive<br />
year. Best known as Loki, Thor’s Norse nemesis (you<br />
know, with the greasy Van Helsing hair), Hiddleston,<br />
36, also turned heads through the years in bit parts<br />
as a kindly soldier in War Horse and the dandy F<br />
Scott Fitzgerald in Woody Allen’s Midnight in Paris. But in 2016, he went<br />
from smarmy villain to bona fide badass. In the addictive AMC mini-series<br />
The Night Manager, he played the title soldier-turned-spy tapped to crack<br />
an evil arms dealer’s inner circle. The performance proved why Hiddleston<br />
is in the running to succeed Daniel Craig as the next 007 (earmuffs, Idris<br />
Elba) — and won him throngs of new “Hiddlestoners”, the name for his army<br />
of “stans”. Revealing his bare buttocks in a memorable sex scene helped, unleashing<br />
the #hiddlesbum. What was I saying? Sorry, I got distracted. Throw<br />
in an eerily good starring turn as country legend Hank Williams in the<br />
biopic I Saw the Light (he ran gruelling 12Ks through the Tennessee hills to<br />
get lean for the role) and a whirlwind romance with a certain pop star with<br />
the initials TS and we’re all getting a little Hiddlestoned. “In an industry<br />
that’s feast or famine”, he’s said, “I’ve got no complaints”.<br />
LORENZO FERTITTA<br />
The biz guy who bought the UFC<br />
for R17M — and sold it for R58B<br />
BY SEAN HYSON<br />
■<br />
In 2001, Lorenzo<br />
Fertitta — co-owner<br />
of the Station Casinos<br />
in Las Vegas — bought<br />
the Ultimate Fighting<br />
Championship for R17<br />
million with his brother,<br />
Frank. The fledgeling<br />
mixed martial arts<br />
organisation was facing<br />
bankruptcy, a victim of<br />
its own aggressive marketing,<br />
which promised<br />
brutality and aroused<br />
American Senator John<br />
McCain to call for its dismemberment,<br />
branding it<br />
“human cockfighting”.<br />
The Fertitta brothers,<br />
along with high school<br />
pal Dana White, whom<br />
the brothers installed<br />
as President, rebuilt<br />
the business of ultimate<br />
fighting, changing its<br />
image as a bloody<br />
spectacle to that of a<br />
legitimate sport with<br />
top-notch athletes. With<br />
Fertitta as the UFC’s<br />
Chief Executive and<br />
main power, the trio<br />
expanded the promotion<br />
abroad, and negotiated<br />
to get its biggest stars<br />
from rival organisations.<br />
In July 2016, the<br />
Fertittas sold the majority<br />
of their stake in the<br />
UFC for a reported R58<br />
billion to sports/entertainment<br />
management<br />
group WME-IMG. Eclipsing<br />
even the R22 billion<br />
sale of the LA Clippers in<br />
2014, the deal was one<br />
of “the largest ever in<br />
the history of sports”,<br />
Fertitta crowed.<br />
To further put it into<br />
perspective, it rivals<br />
the price George Lucas<br />
got from Disney when<br />
he sold the entire Star<br />
Wars franchise in 2012.<br />
Fertitta isn’t wistful<br />
about parting with the<br />
organisation. “When you<br />
take something from<br />
nothing to [R58 billion],<br />
I don’t think you should<br />
have regrets.”<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 77
JIMMY CHIN<br />
THE MOUNTAIN CLIMBER<br />
WHO MADE IT TO SUNDANCE<br />
BY JOSH DEAN<br />
THIS SUMMER, WHEN THE NEW YORK TIMES M AGA ZINE<br />
needed someone to climb the spire atop the New Yorkbased<br />
Freedom Tower (One World Trade Center), the<br />
T tallest building in the Western Hemisphere, to capture<br />
an image of the men who have the preposterous job of<br />
actually fixing things up there, 546 metres over lower Manhattan, the<br />
editors knew there was only one man for the job: Jimmy Chin.<br />
Chin, 43, is one of the most<br />
esteemed and talented photographers<br />
in the outdoor-adventure<br />
realm. He’s also a world-class<br />
athlete who’s climbed every one<br />
of the planet’s 8000-metre peaks.<br />
(And skied down a few of them,<br />
including Mount Everest.) North<br />
Face signed Chin to its athlete<br />
team 14 years ago for his skill on<br />
big walls, but he was already well<br />
on his way to becoming the guy<br />
adventure magazines called when<br />
they needed a photographer to<br />
accompany the world’s top athletes<br />
into the field.<br />
Fast-forward to today, and he’s<br />
a full-blown movie mogul.<br />
He’s co-directed a film with his<br />
wife, E Chai Vasarhelyi, called<br />
Meru, which chronicled the story<br />
of Chin, cinematographer Renan<br />
Ozturk, and longtime climber<br />
Conrad Anker attempting — and<br />
succeeding at — ascending the<br />
460-metre “Shark’s Fin” granite<br />
wall on the 6400-metre Meru<br />
Peak, in India. The movie won<br />
the Audience Award for US<br />
Documentary at the Sundance<br />
Film Festival and was nominated<br />
for an Independent Spirit Award<br />
in 2016, proving that Chin’s just<br />
as adept with moving images as<br />
he is with still photos.<br />
Today he’s busy churning<br />
out new films and commercial<br />
projects for major brands like<br />
-Apple and Land Rover. But that<br />
doesn’t mean he’s sedentary.<br />
“I love being a climber and a<br />
skier and a surfer”, he says, from<br />
Sayulita, Mexico, where he’s<br />
decamped for the powerful south<br />
swell. “The most important<br />
thing for me is getting out.<br />
The mountains and the ocean<br />
provide so much inspiration<br />
and life force.”<br />
He splits time between<br />
Wyoming and New York, where<br />
his wife is based, but he can<br />
handle the latter for only a short<br />
time. “I function better in difficult<br />
situations than in normal life”,<br />
he says. “Going to the Licensing<br />
Department is far more painful<br />
than hanging on a wall in<br />
minus-20 weather at 20 000 feet.<br />
I’m way more chill up there.”<br />
78<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
GAME CHANGERS <strong>2017</strong><br />
ADRIAN GORE<br />
The Optimistic CEO<br />
BY JASON FLEETWOOD<br />
■<br />
The man who literally<br />
transformed the <strong>South</strong><br />
<strong>Africa</strong>n medical insurance<br />
industry. When he launched<br />
Discovery Health in 1992 his<br />
goal was simple, to help keep<br />
people healthy, and after 25<br />
years, Discovery has grown<br />
to become a household<br />
name, pioneering the healthy<br />
living rewards program:<br />
Vitality – which encompasses<br />
the ideals that living healthy<br />
is the key to overall wellness<br />
and longevity. Today,<br />
Discovery Limited offers<br />
a wide range of insurance<br />
and investment products<br />
including life, household and<br />
car insurance.<br />
After listing on the JSE in<br />
1997 Discovery has grown<br />
exponentially, expanding its<br />
reach internationally and<br />
serving satisfied customers<br />
across the United States,<br />
China and the United<br />
Kingdom. Discovery is home<br />
to over 8000 employees<br />
and serves over six million<br />
customers across the world.<br />
Gore is an actuary by<br />
profession and graduated<br />
from Wits University in<br />
1986. In 1998, Gore was<br />
recognised as <strong>South</strong> <strong>Africa</strong>’s<br />
best entrepreneur by<br />
Ernst & Young, and in 2004<br />
he was chosen as <strong>South</strong><br />
<strong>Africa</strong>’s leading CEO in the<br />
annual MoneyWeb CEO of<br />
the Year Awards. In 2008,<br />
he received the Investec<br />
award for considerable<br />
contribution in a career or<br />
profession, and in 2010, he<br />
was named as the Sunday<br />
Times business leader<br />
of the year. In 2013 Gore<br />
received the Manex Award<br />
from the University of the<br />
Witwatersrand Business<br />
School.<br />
Adrian Gore is the current<br />
Chief Executive Officer of the<br />
Discovery Group. Towards<br />
the end of 2015 Business<br />
Tech listed him as number<br />
11 of the 16 richest <strong>South</strong><br />
<strong>Africa</strong>ns with an estimated<br />
net worth of close to R6.8<br />
billion ($480m). Having<br />
achieved so much, in such<br />
little time, and doing it with<br />
an overwhelming amount<br />
of success and recognition<br />
is the definition of a game<br />
changer.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 79
GAME CHANGERS 2016<br />
B. BONIN BOUGH<br />
THE CREATIVE GENIUS<br />
WHO’S TEAMED<br />
WITH LEBRON TO RAISE<br />
CLEVELAND’S GAME<br />
BY MICHAEL RODIO<br />
That time a single<br />
■ Oreo tweet owned<br />
the Super Bowl XLVII<br />
blackout? That was<br />
B Bonin Bough’s idea.<br />
And when Gatorade<br />
launched its real-time<br />
“Mission Control?” Yup,<br />
Bough again.<br />
As Chief Media and<br />
E-commerce Officer of<br />
food giant Mondelez International,<br />
Bough is an<br />
advertising titan who’s<br />
overseen billions in marketing<br />
and ad spend for<br />
some of the world’s biggest<br />
brands. But in 2016,<br />
the tireless, whip-smart<br />
marketing whiz outdid<br />
even himself by creating<br />
a once-in-a-lifetime publicity<br />
stunt even most<br />
daredevils considered<br />
simply insane: He paid<br />
professional skydiver<br />
Luke Aikins, a grizzled<br />
dude with 16 000-plus<br />
jumps to his name (and a<br />
credit on Iron Man 3) to<br />
leap out of a plane at 25<br />
000 feet without a parachute,<br />
hoping (and, we’d<br />
guess, praying) he’d<br />
land on a net suspended<br />
60 metres above the<br />
California desert.<br />
And of course, the<br />
entire spectacle, to<br />
benefit Mondelez’s<br />
Stride gum brand, aired<br />
live in an hour-long TV<br />
special.<br />
“The concept for the<br />
brand was ‘Mad Intense’,<br />
and what could<br />
be more mad intense<br />
than a guy jumping out<br />
of a plane without a<br />
chute?” says Bough,<br />
who freely admits he<br />
was nervous as hell<br />
about the stunt till Aikins,<br />
barrelling towards<br />
Earth at 200km/h,<br />
turned over on his back<br />
at the last second and<br />
landed safely in the<br />
30-by-30-metre net.<br />
“At the end of the<br />
Skydiving into a net<br />
from almost 5 miles<br />
up, sans parachute,<br />
was just one of<br />
Bough’s wild ideas.<br />
day, we made history”,<br />
Bough says.<br />
But the unrivalled<br />
master of grabbing the<br />
public’s attention isn’t<br />
just an ad king — he’s<br />
forayed into publishing<br />
and made waves there,<br />
too. For example, on<br />
the cover of his book<br />
Txt Me — which came<br />
out in August 2016 and<br />
explores how texting<br />
has revolutionised<br />
everything from youth<br />
rebellion to political<br />
engagement to sexual<br />
behaviour — he printed<br />
his actual phone number<br />
so readers could<br />
give him one-on-one<br />
feedback.<br />
Bough’s also stepped<br />
into the TV spotlight as<br />
host of a CNBC series<br />
produced by LeBron<br />
James, Cleveland<br />
Hustles, a sort of Shark<br />
Tank-meets-Our Town<br />
in which he mentors<br />
local entrepreneurs<br />
hoping to achieve their<br />
dreams in Believeland —<br />
the nickname Cavaliers<br />
fans have bestowed on<br />
their city.<br />
“Small businesses<br />
need to think bigger”,<br />
Bough says. “Most<br />
people find millions of<br />
reasons why they can’t<br />
do something. Very<br />
few people say, ‘I can,<br />
and I’m gonna find out<br />
how’.”<br />
STEPH CURRY<br />
The baller who’s<br />
truly a Warrior<br />
BY JASON ADAMS<br />
WHEN THE JORDAN COMPARISONS STOP<br />
being a thing of fanboy fantasy and move<br />
into the realm of plausible argument, you<br />
know you’ve become one of a handful of basketball<br />
players touched by the hand of God. When<br />
you start to beat the greatest player ever at his<br />
own game — like, say, leading your team to the<br />
best single-season NBA record ever — you know<br />
God is now using that hand to shake yours, with<br />
an added pat on the back for a job well done.<br />
Steph Curry, the three-point sharpshooter who’s<br />
racked up back-to-back MVP nods, All-Star<br />
games, and All-NBA first-team honours these<br />
past two seasons, also became the regular-season<br />
scoring champ in 2016, all the while leading his<br />
Golden State Warriors to that unprecedented<br />
73 wins. And all this just a year after helping<br />
them clinch their fourth championship. Off the<br />
court, Curry trades hustle for humility, playing<br />
another pivotal role: that of doting father<br />
and in-this-together husband. He’s also been a<br />
staunch advocate, from ESPYs stage to public<br />
service announcements, in the fight to stop gun<br />
violence. No wonder fellow MVP and All-Star<br />
Kevin Durant decided to join him for another<br />
run for a ring in the Bay Area next season. God,<br />
we’re betting, will, too.<br />
80<br />
MEN’S FITNESS MAY JULY <strong>2017</strong> / AUGUST <strong>2017</strong>
SCOOTER BRAUN<br />
THE MUSIC<br />
BOSS WHO BECAME<br />
THE BIEBER<br />
WHISPERER<br />
BY KAREN VALBY<br />
ON NEW YEAR’S EVE, SCOOTER<br />
Braun made the same promise to<br />
himself we all make: The 93-kilogram<br />
businessman behind Justin Bieber,<br />
Kanye West, and many other artists<br />
swore he’d hit the gym and get his<br />
body right. Except he actually did it.<br />
Now clocking in at 80 kilograms, the<br />
former college basketball player finally<br />
recognises himself when he looks in<br />
the mirror. “For 10 years, I let myself<br />
go because all I was focusing on was<br />
my career”, he says. And what a career:<br />
The party promoter–turned–record<br />
label owner was the steady tether<br />
during Bieber’s spiralling out, guiding<br />
him back to his comeback tour, he<br />
also joined forces with West in 2016<br />
to orchestrate the hip-hop megastar’s<br />
groundbreaking Adidas Yeezy deal.<br />
Scooter recently took part in the One<br />
Love Manchester benefit concert with<br />
stars like Ariana Grande, Pharrell Williams,<br />
Miley Cyrus and Justin Bieber<br />
paying tribute to the victims and<br />
families of the May 22 terror attack at<br />
the Manchester Arena. The foundation<br />
of Braun’s recent successes is his fitness,<br />
he says. He circuit-trains five days<br />
a week, plays basketball once a week,<br />
and meditates. He credits his newfound<br />
motivation to a doctor’s warning<br />
that his LDL cholesterol levels were<br />
through the roof. “He told me, ‘With<br />
your stress levels and lack of sleep,<br />
I can guarantee you a heart attack<br />
within the next five to ten years’.”<br />
BRENT SAUNDERS<br />
THE PHARM<br />
BOSS WHO<br />
DECLARED<br />
WAR ON FAT<br />
BY MICHAEL RODIO<br />
Back in 2003,<br />
■ Brent Saunders<br />
took the biggest risk<br />
of his career. Then a<br />
young dad with a baby at<br />
home and a new house,<br />
Saunders walked away<br />
from a partnership<br />
at Pricewaterhouse-<br />
Coopers, accepted a<br />
66% salary cut, and<br />
started over again in the<br />
business world.<br />
Smart move: Now CEO<br />
of Allergan (most famous<br />
for Botox), Saunders<br />
is following up the<br />
pharmaceutical giant’s<br />
blockbuster cosmetic<br />
drugs by introducing<br />
Kybella, the first US FDAapproved<br />
injection to<br />
destroy double chins (OK,<br />
“submental fat”) without<br />
surgery. “It’s a stubborn<br />
area — even some guys<br />
who are quite fit have it”,<br />
says Saunders, who, at<br />
a fresh-faced 47, is one<br />
of the youngest Fortune<br />
500 Chief Executives in<br />
the USA. “I think it’s going<br />
to be a real door opener<br />
for men looking to enter<br />
the facial-aesthetics<br />
market.”<br />
You won’t find much<br />
cellulite on him, though.<br />
When Saunders isn’t<br />
with his family or working<br />
on the next wonder<br />
drug — mental health is<br />
his next big focus — he’s<br />
at the gym by 5am for<br />
functional strength and<br />
cardio. Everything else,<br />
he says, is secondary.<br />
“You can’t be great at<br />
everything”, he explains.<br />
“So you have to pick the<br />
most important things<br />
and do them exceedingly<br />
well with tremendous<br />
passion. Without sacrifice,<br />
you’ll never reach<br />
excellence.”<br />
RIZ AHMED<br />
The HBO star who<br />
got jacked in jail<br />
BY JULIAN SANCTON<br />
“IT’S BEEN A TOUGH YEAR, MAN,” SAYS<br />
Riz Ahmed. “Bowie, Prince, Brexit, the American<br />
presidential election, Iraq…” Frankly,<br />
I’d expected the 34-year-old actor and rapper to<br />
instead list the many blessings 2016 had conferred<br />
on him: roles in two major franchise films (Jason<br />
Bourne and last December’s Rogue One: A Star Wars<br />
Story) a critically admired album (“Englistan”, about<br />
the complexities of being a British Muslim), and a<br />
smash-hit HBO series, The Night Of. But not that he<br />
doesn’t appreciate how transformational last year —<br />
particularly The Night Of — has been, both for his career<br />
and for his body. To grow from a scrawny, naive<br />
Queens kid into a Rikers-hardened badass over the<br />
course of the eight-episode season, Ahmed worked<br />
with trainer Ben Glassman of The Lab in New York,<br />
USA. “I switched from metabolic conditioning<br />
workouts — with a ketogenic diet to burn fat and get<br />
really trim — into big compound lifts and almost no<br />
cardio”, says Ahmed. He also relied on yoga and Pilates<br />
to maintain good posture and avoid injury while<br />
training six days a week, often after a full day’s shoot.<br />
As for mental fitness? “The Headspace [meditation]<br />
app that Andy Puddicombe developed”, says Ahmed.<br />
“It’s a really effective tool not just for relaxation but<br />
also focus.” To tune out everything that’s going on in<br />
his life — and in the world. ■<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 81
Mid-mounted engine. Lightweight construction.<br />
Over 1,000 racing victories.<br />
For once you can blame the parents.<br />
The new 718 Boxster and 718 Cayman.<br />
Sporty heritage: with new four-cylinder turbocharged horizontally opposed boxer engines and<br />
direct steering. With Variable Turbine Geometry (VTG) and PASM sports suspension in the S models.<br />
With a sharp, snappy design and an untamed desire for curves. Let‘s go: www.porsche.com/718<br />
718 Boxster S: Fuel consumption in l/100 km: combined 7.3 • Power: 257 kW (350 hp) • Torque: 420 Nm • 0–100 km/h: 4.2 seconds (Sport Plus)
www.porschesouthafrica.com<br />
Porsche Centre Johannesburg<br />
Tel: 011 540 5000<br />
Porsche Centre Cape Town<br />
Tel: 021 555 6800<br />
Porsche Centre Umhlanga<br />
Tel: 031 514 3000<br />
Porsche Centre Pretoria<br />
Tel: 012 816 7600
Join the supermeal<br />
84<br />
MEN’S FITNESS MAY JULY <strong>2017</strong> / AUGUST <strong>2017</strong>
evolution<br />
Revolutionise your diet by making each meal you<br />
eat the most nutritious it can possibly be, with<br />
the fewest calories it can possibly have. It’s easy:<br />
Just pack your plate with simple, delicious combos<br />
of these high-powered superfoods.<br />
BY NILS BERNSTEIN<br />
PHOTOGRAPHS BY CHRISTOPHER TESTANI<br />
FOOD STYLING BY EUGENE JHO<br />
A perfect protein.<br />
Salmon is versatile and<br />
packed with omega-3<br />
fatty acids.<br />
Let’s face it: The term superfood<br />
is as manipulative as all natural,<br />
detoxifying, and the “fat-burning<br />
zone” setting on an elliptical<br />
machine. That said, certain foods’<br />
concentrations of vitamins,<br />
minerals, phytochemicals, antioxidants,<br />
and other nutrients mean<br />
they pack more health benefits<br />
into each serving than other foods<br />
you might think are healthier. With<br />
the help of some of the world’s top<br />
nutritionists and the most recent<br />
research, we put together lists of<br />
the most nutrient-dense foods—that<br />
is, those that give you the most<br />
nutritional bang for your caloric<br />
buck — in six categories, and show<br />
you how to combine them into<br />
delicious, nutrient-packed meals<br />
every single day.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 85
SUPERMEAL #1<br />
SALMON (LEFT)<br />
WITH:<br />
Acorn squash,<br />
chard, pistachios,<br />
parsley, lemon<br />
■ The vitamins in<br />
chard (A, E, K) and<br />
squash (A, C) are<br />
better absorbed<br />
with fat, like that in<br />
salmon. A gremolata<br />
(chopped mix)<br />
of parsley, lemon,<br />
and pistachio adds<br />
flavour/nutrients<br />
with few calories.<br />
The Most<br />
Filling,<br />
Lowest-<br />
Calorie<br />
Superfoods<br />
Hoping to lose<br />
weight but don’t<br />
want to miss out<br />
on nutrients?<br />
Fibre, protein,<br />
and water are<br />
what make you<br />
feel satiated.<br />
That means:<br />
Soulful salmon.<br />
Grilled or baked,<br />
fatty fish should<br />
be your go-to<br />
for protein.<br />
■ Lentils and black<br />
beans will give<br />
heft to any meal<br />
without unnecessary<br />
calories.<br />
■ Lean chicken and<br />
broccoli should<br />
be your meat and<br />
veggie go-tos.<br />
Super proteins<br />
1) Oily fish (salmon, anchovies, sardines, mackerel)<br />
So-called oily fish has a higher fat content, which means more omega-3 fatty<br />
acids, as well as lots of protein and high vitamin D levels. Additionally, some<br />
studies have shown oily fish to have beneficial effects on heart disease, prostate<br />
cancer, vision loss, and dementia. It’s easy to use in meals: Salmon, for example,<br />
works with any cooking technique and seasoning; anchovies dissolve into sauces<br />
(making them taste balanced and robust rather than fishy); and high-quality<br />
canned sardines and mackerel, which are becoming increasingly available, are<br />
great snacks — just drain well and serve with a squeeze of lemon.<br />
2) Chicken<br />
High in protein but<br />
relatively low in fat<br />
and calories, chicken<br />
is a dietary staple<br />
that is easy to cook<br />
and takes to just about<br />
any seasoning. You can<br />
even grind it in a food<br />
processor and use in<br />
place of ground beef.<br />
3) Grass-Fed Beef<br />
Grass-fed beef has<br />
more vitamins (e.g., up<br />
to 10x more A), minerals,<br />
and omega-3s than<br />
grain-fed. Don’t buy<br />
pre-ground, which may<br />
come from hundreds of<br />
cows; have a butcher<br />
grind it, or pulse cubed<br />
meat in a processor.<br />
4) Eggs<br />
Egg whites are almost<br />
all protein, with minimal<br />
calories. But the yolk<br />
is where all the other<br />
nutrients are. For<br />
scrambled, use one<br />
whole egg for every<br />
four egg whites. (Add<br />
turmeric for flavour<br />
and extra nutrients.)<br />
5) Greek Yoghurt & Kefir<br />
Greek yoghurt (which<br />
has had the whey<br />
strained out) has fewer<br />
carbs and more protein<br />
than regular yoghurt.<br />
Use kefir, a fermented<br />
milk product similar to<br />
thin yoghurt, to replace<br />
milk in smoothies and<br />
on cereal.<br />
Grass-fed<br />
beef isn’t just<br />
ethically sound:<br />
It has more<br />
vitamins than<br />
grain-fed.<br />
■ Watermelon can’t<br />
be beat for a filling,<br />
low-cal fruit.<br />
Don’t discount<br />
psychology:<br />
Studies show that<br />
people perceive<br />
viscous foods as<br />
more filling, so<br />
think:<br />
■ Yoghurt (also<br />
a good protein<br />
source)<br />
■ Oatmeal (also<br />
good for fibre)<br />
■ Thick puréed<br />
vegetable soups<br />
And eating what<br />
looks like a large<br />
quantity makes<br />
people feel more<br />
satisfied with<br />
fewer calories,<br />
so opt for:<br />
■ Huge leafy salads<br />
■ Big bowls of soup<br />
■ Chicken pounded<br />
to plate size<br />
Food styling by Eugene Jho/Plum Reps; Prop styling by Kaitlyn Du Ross Walker/Honey Artists<br />
86<br />
MEN’S FITNESS MAY JULY <strong>2017</strong> / AUGUST <strong>2017</strong>
SUPERMEAL #2<br />
SCRAMBLED<br />
EGGS (RIGHT)<br />
WITH:<br />
Tomato, oregano,<br />
lemon juice<br />
■ Deconstruct<br />
your omelette:<br />
Pairing scrambled<br />
eggs with a fresh<br />
tomato-oregano<br />
salad looks heartier<br />
— which means<br />
psychologically it’ll<br />
seem filling — than<br />
a watery tomato<br />
omelette.<br />
SUPERMEAL #3<br />
BERRY<br />
SALAD (RIGHT)<br />
WITH:<br />
Walnuts, kefir<br />
■ Kefir makes a<br />
rich dressing to<br />
add to berries<br />
and walnuts to<br />
create a satisfying<br />
breakfast, lunch,<br />
or dessert dish<br />
(honey optional).<br />
It even doubles as<br />
a nutritious pickme-up<br />
after a<br />
gruelling workout.<br />
Remix the scramble.<br />
Upgrade your eggs<br />
with a beautiful and<br />
filling tomato salad.<br />
Super vegetables<br />
1) Cruciferous greens<br />
(Chinese cabbage, broccoli,<br />
brussels sprouts, kale, collards)<br />
If anything deserves the term superfoods,<br />
it’s cruciferous vegetables.<br />
They’re packed with vitamins, minerals,<br />
antioxidants, fibre, and sulphuric<br />
compounds called glucosinolates,<br />
which have shown promise in reducing<br />
lung and colorectal cancer risk.<br />
They can be eaten raw or cooked; try<br />
using Chinese cabbage (aka napa cabbage<br />
and bok choy) or brussels sprouts<br />
in place of regular cabbage in coleslaw.<br />
2) Leafy greens (chard,<br />
spinach, watercress)<br />
Always choose darker<br />
greens like spinach,<br />
chard, and especially<br />
watercress, which<br />
is high in vitamin K,<br />
beta-carotene, and<br />
the cancer-fighting<br />
compound PEITC.<br />
3) Seaweed<br />
Seaweed is full of iron<br />
and vitamin C. Get premade<br />
seaweed salads,<br />
add spirulina powder<br />
to offset smoothies’<br />
sweetness, and shred<br />
toasted nori sheets<br />
over eggs and salads.<br />
4) Winter squash<br />
(pumpkin, butternut,<br />
kabocha)<br />
A top source of carotenoids<br />
(lutein, zeaxanthin),<br />
roasted or boiled<br />
squash boosts salads<br />
and pastas. And don’t<br />
forget edible seeds, like<br />
pepitas (pumpkin).<br />
5) Onions<br />
Onions have more antioxidants<br />
than other veggies,<br />
mostly in the outer<br />
layers, so peel off only<br />
the papery coating and<br />
sauté or roast whole<br />
at 200° for 1 hour to eat<br />
in place of baked potato.<br />
FOR MORE GREAT<br />
NUTRITION TIPS, VISIT<br />
MENSFITNESS.CO.ZA<br />
Super fruits<br />
1) Blueberries<br />
Blueberries have it all: mega antioxidants (organically<br />
grown berries have even higher levels), anthocyanins,<br />
resveratrol, quercetin. They’re also super low maintenance:<br />
You can eat them by the handful fresh from the farmers’<br />
market, add them to oatmeal and smoothies, or freeze them<br />
for later use — they’ll retain virtually all their nutrients.<br />
2) Strawberries<br />
Strawberries have<br />
antioxidant and<br />
anti-inflammatory<br />
properties. Tart green<br />
strawberries have<br />
also become a trendy<br />
addition to salads and<br />
savoury dishes.<br />
3) Watermelon<br />
This high-fibre, low-cal<br />
staple has more lycopene<br />
than tomatoes.<br />
Swap<br />
watermelon cubes<br />
for tomato in green<br />
and grain salads, toss<br />
minced watermelon<br />
into any salsa, and<br />
serve grilled watermelon<br />
slices topped<br />
with watercress.<br />
4) Tomatoes<br />
Tomatoes (yes, they’re<br />
really a fruit) are high in<br />
dozens of phytonutrients<br />
and are perhaps<br />
the most heart-healthy<br />
vegetable.<br />
5) Lemons<br />
A prime source of the<br />
anticancer compound<br />
limonin, vitamin C–<br />
rich lemons can be<br />
squeezed over everything;<br />
or blend one<br />
— peel and all — with<br />
parsley, oregano, and<br />
garlic for a marinade.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 87
SUPERMEAL #4<br />
GRILLED<br />
CHICKEN (RIGHT)<br />
WITH: Quinoa,<br />
tomato, parsley,<br />
almonds, watercress,<br />
lemon juice,<br />
garlic, yoghurt<br />
■ Garlic-andlemon-spiked<br />
yoghurt makes a<br />
quick sauce for<br />
grilled chicken.<br />
Adding tomato,<br />
parsley, and<br />
almonds to quinoa<br />
evokes the Middle<br />
Eastern salad<br />
tabbouleh. Garlic<br />
slices fried quickly<br />
in olive oil add a<br />
surprising twist<br />
to peppery greens<br />
like watercress<br />
— and almost<br />
anything else.<br />
Bulk up the<br />
nutrients of a<br />
plain chicken<br />
breast with<br />
garlic, lemon,<br />
and almonds.<br />
The end of<br />
“boring” chicken.<br />
By adding just a few<br />
super ingredients, a<br />
drab breast can pop<br />
with flavour.<br />
Super herbs and spices<br />
1) Parsley<br />
Think of parsley as a herb and a salad green. Italian parsley dressed with olive<br />
oil, salt, and a squeeze of lemon adds a refreshing contrast to rich grilled salmon<br />
or steak. Parsley and garlic form the basis for many easy no-cook all-superfood<br />
sauces: Blend with olive oil and oregano to make the Argentinian steak sauce<br />
chimichurri; chop with lemon zest for a Milanese gremolata; add anchovies<br />
and lemon juice and you’ve got a powerhouse salsa verde for fish; and blitz with<br />
walnuts for a twist on a tasty pesto.<br />
2) Turmeric<br />
Its earthy, peppery<br />
flavour comes from<br />
curcumin, a phenol<br />
with antibacterial properties.<br />
The spice pairs<br />
well with scrambled<br />
eggs, salad dressings,<br />
and even dessert.<br />
3) Cinnamon<br />
Cinnamon, with its<br />
essential oils full of<br />
anti-inflammatory and<br />
antimicrobial properties,<br />
boosts both<br />
savoury dishes (like<br />
steak or cooked grains/<br />
lentils) and desserts.<br />
4) Oregano<br />
Oregano’s bacteriafighting<br />
oils kill some<br />
infections faster than<br />
drugs, one study found.<br />
Use it to season meats,<br />
or mince it with tomato,<br />
garlic, and anchovies<br />
for a quick Italian salsa.<br />
5) Garlic<br />
Slice the tops off heads<br />
of this virus/bacteriafighting,<br />
cholesterolcutting<br />
herb; roast at<br />
200° for 1 hour. They<br />
keep in the fridge for a<br />
week and add buttery<br />
flavour to dishes.<br />
More<br />
Protein<br />
for Fewer<br />
Calories<br />
If packing on<br />
muscle is your goal,<br />
stock up on:<br />
■ Egg whites and<br />
hard-boiled eggs<br />
■ Chicken breast<br />
■ Beef sirloin<br />
(a lean but<br />
tasty cut)<br />
■ Greek yoghurt<br />
■ Black beans<br />
Tip: Blend black<br />
beans with onion,<br />
garlic, and lemon<br />
juice as a dip for<br />
steamed broccoli.<br />
88<br />
MEN’S FITNESS MAY JULY <strong>2017</strong> / AUGUST <strong>2017</strong>
Super grains<br />
and beans<br />
1) Barley<br />
You love it in beer — but make it one of<br />
your whole-grain staples, too. Barley<br />
has a nutty flavour and is packed with<br />
nutrients like manganese, selenium,<br />
vitamin B1, and a type of fibre that<br />
digests slowly to help stabilise glucose<br />
levels — and keep you feeling full longer.<br />
Eating it regularly can also lower<br />
blood cholesterol, the American Journal<br />
of Clinical Nutrition reported.<br />
2) Oats<br />
Oats are tops for<br />
manganese (crucial<br />
for bone health and<br />
glucose control) and<br />
fibre. Swap steel-cut<br />
oats for risotto.<br />
3) Quinoa<br />
The rare grain with all<br />
nine essential aminos,<br />
quinoa’s also packed<br />
with antioxidants.<br />
4) Navy and<br />
Black Beans<br />
Navy beans are high in<br />
omega-3s; black are<br />
a rich protein source.<br />
BTW, canned beans are<br />
as nutritious as fresh.<br />
5) Lentils<br />
High in omega-3s/fibre,<br />
lentils cook quickly and<br />
pair well with turmeric<br />
and cinnamon.<br />
SUPERMEAL #5<br />
CHIA PUDDING (RIGHT)<br />
WITH: Chia seeds, almond milk, dark chocolate,<br />
strawberries<br />
■ Scrap the tapioca mix: This raw pudding is<br />
just chia seeds soaked overnight in almond milk<br />
and garnished with fresh strawberries and<br />
the darkest chocolate you still like. No extra<br />
sweetener needed!<br />
Guilt-free dessert.<br />
This tapioca-like<br />
Aztec staple is<br />
loaded with antioxidants.<br />
Super nuts<br />
and seeds<br />
1) Cacao nibs and dark chocolate<br />
(the darker, the better)<br />
Yep, chocolate. Cacao nibs, the<br />
unsweetened, plant-based source<br />
of prepared chocolate, have a high<br />
flavonoid content — comparable to<br />
that of tea, grapes, and berries — as<br />
well as fibre, iron, and copper. They’re<br />
subtly bitter but contrast well in<br />
sweets and even on pasta (in place of<br />
bread crumbs) or in salads for a nice<br />
crunch. With prepared chocolate, the<br />
key is finding the darkest chocolate<br />
you can still enjoy, then eating it daily<br />
in moderation as a snack or dessert.<br />
2) Pistachios<br />
A very low-calorie nut<br />
(30 pistachios have<br />
only 100 calories),<br />
pistachios are one<br />
of the only nuts to<br />
contain the antioxidant<br />
carotenoids lutein and<br />
zeaxanthin (also found<br />
in winter squash).<br />
3) Chia Seeds<br />
An Aztec staple, chia<br />
seeds have lots of calcium,<br />
omega-3s, and<br />
antioxidants. They can<br />
absorb about 10 times<br />
their weight in liquid, so<br />
they make a great pudding.<br />
(Mix with coconut<br />
or almond milk and let<br />
sit overnight.) Tiny and<br />
almost tasteless, they<br />
can also be sprinkled<br />
on anything or coated<br />
on meat/fish as a crust.<br />
4) Almonds<br />
Along with tomatoes,<br />
eggs, and onions,<br />
almonds — the seed of<br />
the fruit of the almond<br />
tree — are a good<br />
source of biotin, a<br />
B-complex crucial for<br />
fat/sugar metabolism.<br />
Unsweetened almond<br />
milk (sub it in for dairy)<br />
is almost as nutritious<br />
as whole almonds.<br />
5) Walnuts<br />
High in omega-3s,<br />
copper, manganese,<br />
and vitamin E, walnuts<br />
also contain phytonutrients<br />
found in few<br />
other foods: Juglone<br />
(a possible cancer<br />
fighter) and morin<br />
(which may combat<br />
Alzheimer’s and<br />
diabetes). ■<br />
MAY <strong>2017</strong> MEN’S FITNESS 89
Wise up<br />
Send your questions to ask@mensfitness.co.za<br />
Ask Men’s <strong>Fitness</strong><br />
Prop styling by Rachel Stickley/Bernstein & Andriulli<br />
Big wheel.<br />
There are myriad types<br />
of cheese you can eat<br />
and still get ripped.<br />
Can I eat cheese<br />
and still be fit?<br />
Man, I do not want<br />
to give it up!<br />
LES F. CAPE TOWN<br />
Yes, you can<br />
■ have your<br />
cheese and stay<br />
fit, too.<br />
According<br />
to sports dietitian<br />
Christina<br />
Strudwick, CSSD,<br />
founder of The<br />
Fueled Athlete,<br />
“Cheese can be<br />
part of a healthy<br />
lifestyle when<br />
it’s unprocessed<br />
and eaten in<br />
moderation”. Just<br />
think natural (like<br />
everything from<br />
our favourite family<br />
of cheesemakers —<br />
Simonsberg).<br />
That’s not all.<br />
“Cheese has lots of<br />
nutrients, like filling<br />
protein and bonebuilding<br />
calcium”,<br />
says dietitian Amy<br />
Gorin, RDN.<br />
Its biggest plus<br />
is by far its protein<br />
content. Swiss,<br />
cheddar, and mozzarella<br />
have 7–8<br />
grams per 30g serving,<br />
which can help<br />
pack on muscle.<br />
Hard cheeses can<br />
also lower blood<br />
pressure — especially<br />
Grana Padano,<br />
a new study has<br />
found. And ricotta is<br />
packed with whey,<br />
the most satiating<br />
of all proteins,<br />
Finally, always go<br />
for quality cheeses.<br />
Just watch the<br />
quantity, and err on<br />
the side of “Damn,<br />
that tasted great”,<br />
not “Damn, I can’t<br />
buckle my belt”.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 91
Ask Men’s <strong>Fitness</strong><br />
The Sex Files<br />
Our experts answer your most intimate questions — no holds barred<br />
I’d love to try a threesome with two women.<br />
But how can I bring up the idea so it won’t upset my<br />
girlfriend? And if she does agree, are there certain<br />
ground rules we should stick to?<br />
Sex with a third<br />
■ person is tricky<br />
because it brings a<br />
potentially destabilising<br />
element into<br />
the relationship. So<br />
when you discuss it<br />
with her, I’d focus on<br />
1) creating a new fantasy<br />
experience with<br />
her and 2) her needs<br />
and pleasure.<br />
That is, be sure it’s<br />
about bringing you<br />
closer, not providing<br />
a guilt-free way for<br />
you to have sex with<br />
another woman.<br />
DR AARON<br />
To avoid jealousy,<br />
tell her you think a<br />
threesome could be<br />
really hot for her, not<br />
just for you.<br />
But: It’s best to<br />
avoid doing it with<br />
someone she knows<br />
or you could set<br />
yourself up for a<br />
problem: Are you<br />
comparing her with<br />
her friends? Do you<br />
desire someone<br />
else? Instead, let her<br />
pick the girl so you<br />
both feel secure.<br />
Also, set the rules<br />
for kissing, oral, and<br />
intercourse before<br />
you get into bed.<br />
You could find that<br />
after all this talk,<br />
you’re so excited you<br />
don’t even need a<br />
threesome!<br />
DR NELSON<br />
I’ve never had a<br />
threesome, but<br />
if I had to guess,<br />
I’d say be sure it’s<br />
consensual and<br />
the other woman’s<br />
legal (agewise, not<br />
immigration-wise —<br />
illegal immigrants<br />
need threesomes,<br />
too!). Then I’d hope<br />
she’s pro-choice,<br />
so if a condom<br />
breaks and she gets<br />
pregnant…<br />
And rather than<br />
talk about it with<br />
your gf up front,<br />
maybe Netflix and<br />
chill to Love — a<br />
film with beautiful<br />
Hoping for a<br />
ménage à trois?<br />
It can be tricky, so<br />
tread carefully.<br />
JACOB M. JOHANNESBURG<br />
(but awful) actors<br />
about a threesome<br />
that goes badly<br />
awry — and float the<br />
idea then.<br />
Worst case, she<br />
laughs it off but you<br />
guys still get off to<br />
the porniest film<br />
on Netflix!<br />
JENA<br />
KEEP HER<br />
NEEDS IN<br />
MIND OR<br />
YOU CAN<br />
KISS THAT<br />
THREE-WAY<br />
GOODBYE.<br />
I think I might be a<br />
little on the small<br />
side. What can I do to<br />
make sex as satisfying<br />
as possible for her?<br />
LES T. DURBAN<br />
DR NELSON: Having<br />
a smaller penis<br />
doesn’t mean you<br />
can’t satisfy a lover.<br />
During sex, the walls<br />
of a woman’s vagina<br />
close just a third<br />
of the way into the<br />
vaginal canal; that<br />
means it’s the girth<br />
or movement — not<br />
the depth of penetration<br />
— that matters.<br />
But stimulating<br />
the clitoris and the<br />
G-spot (2 to 5cm, on<br />
the vagina’s front<br />
side) is what will give<br />
her a mind-blowing<br />
orgasm. Be aware: It<br />
can take 17 minutes<br />
or more (not four, as<br />
some men think!) of<br />
clitoral stimulation<br />
for a woman to come.<br />
Master that and<br />
you can be a great<br />
lover despite the size<br />
of your man parts.<br />
DR AARON: You may<br />
not be as small as<br />
you think. In a recent<br />
British study of<br />
more than 15 000<br />
men, average penis<br />
size was 13cm — and<br />
more than half of the<br />
men were within just<br />
an inch of each other.<br />
But assuming<br />
you are actually<br />
smaller, there are<br />
still many ways to<br />
satisfy a woman. In<br />
terms of positions,<br />
try doggy style for<br />
deeper penetration.<br />
This month’s panel<br />
PSYCHOTHERAPIST/<br />
SEX THERAPIST<br />
TAMMY NELSON, PHD<br />
WRITER/STAND-UP COMIC<br />
JENA FRIEDMAN<br />
PSYCHOTHERAPIST/<br />
SEX COUNSELLOR<br />
MICHAEL AARON, PHD<br />
And bone up (so to<br />
speak) on your oral<br />
skills for clitoral<br />
stimulation.<br />
When I meet a girl from<br />
Tinder and see she’s a<br />
little overweight, I get<br />
really turned off. But<br />
my mom’s chubby and<br />
my dad always loved<br />
her… So should I just<br />
close my eyes and try<br />
it anyway?<br />
DAVID L. BLOEMFONTEIN<br />
DR NELSON: You<br />
know how most<br />
women judge<br />
whether a man they<br />
meet is date-able?<br />
They wait till he<br />
opens his mouth. A<br />
gorgeous guy can<br />
be boring once he<br />
starts talking, and a<br />
not-as-good-looking<br />
guy can be a total<br />
turn-on because he’s<br />
incredibly interesting<br />
— and nothing’s<br />
sexier than that.<br />
So it sounds as if<br />
you’ve answered<br />
your own question:<br />
“Try it anyway?” Yes!<br />
You know you’re<br />
being superficial, so<br />
give her a chance<br />
and see if there’s<br />
chemistry.<br />
She might be truly<br />
fabulous — and think<br />
you are, too.<br />
DR AARON: We can’t<br />
control whom<br />
we’re attracted to,<br />
so there’s no use<br />
feeling guilty about<br />
it. Your dad might<br />
like your mom’s<br />
body type, but that<br />
doesn’t mean you<br />
will — or should.<br />
Physical appeal is<br />
an important part<br />
of attraction. Some<br />
people may find<br />
this view politically<br />
incorrect, but who’s<br />
going to be in your<br />
relationship — you<br />
or them?<br />
JENA: Sure, if you<br />
think she can handle<br />
a guy who sounds<br />
like kind of an<br />
asshole.<br />
Beth Studenberg/thelicensingproject.com<br />
92<br />
MEN’S FITNESS MAY JULY <strong>2017</strong> / AUGUST <strong>2017</strong>
Got a helluva beard?<br />
Let your facial hair<br />
run free, but don’t<br />
neglect the upkeep.<br />
“I’d love to bench 100<br />
kilograms, for more<br />
than 5 reps. Any tips<br />
on how to get there?”<br />
Combine nation.<br />
Press your way to beating<br />
your all time record<br />
record.<br />
JOE S. JOHANNESBURG<br />
■ “You need to<br />
bump up your max<br />
so “it’s well beyond<br />
100”, says Arizona<br />
Cardinals strength<br />
and conditioning<br />
coach Buddy Morris.<br />
That doesn’t mean<br />
just lifting heavy<br />
— you also need to<br />
build power to fire<br />
the bar up off your<br />
chest.<br />
Morris recommends<br />
training the<br />
bench press twice a<br />
week. One day, work<br />
up to a weight you<br />
can lift only three<br />
to five times. Three<br />
days later, do eight<br />
sets of three reps<br />
using 50–60% of<br />
your one-rep max,<br />
resting one minute<br />
between sets. Do<br />
these reps as explosively<br />
as you can,<br />
lowering and pressing<br />
the bar fast.<br />
On both days,<br />
after benching, “do<br />
either dumbbell<br />
pressing or some<br />
push-up variation”,<br />
says Morris. “I’d also<br />
hammer triceps<br />
and upper back to<br />
death.”<br />
FOR MORE REC<br />
ORD BEATING<br />
WORKOUT<br />
CHALLENGES, GO<br />
TO MENSFITNESS<br />
.CO.ZA<br />
Clockwise from top left: James Michelfelder; John Balsom/Trunk Archive;<br />
Courtesy of Shorty Maniace; Richard Pierce<br />
How can I clean my<br />
Converse Chuck<br />
Taylor sneakers?<br />
They’re pretty<br />
gross, but I don’t<br />
want to throw<br />
them out…<br />
PAUL S. PORT ELIZABETH<br />
■ Got a washing<br />
machine and a Mr.<br />
Clean Magic Eraser<br />
(R240; takealot.<br />
Don’t Chuck ’em.<br />
In a few easy steps,<br />
you can get dirty<br />
sneaks looking<br />
like new.<br />
com)? Then it’s a<br />
cinch.<br />
“If your Chucks<br />
have seen better<br />
days, it’s easy to get<br />
them looking — and<br />
smelling — like<br />
new again”, says<br />
cleanandscentsible<br />
.com’s Jenn Lifford.<br />
First, remove the<br />
laces; use a dry<br />
brush to loosen dirt,<br />
debris, and mud in<br />
the grooves of the<br />
soles; treat major<br />
stains with a laundry<br />
stain remover;<br />
and take a wet Magic<br />
Eraser to the dirty,<br />
nasty-looking rubber<br />
parts. (And when<br />
you’re done with<br />
that, use it on your<br />
golf clubs, bike helmet,<br />
tyre rims, even<br />
a scummy bathtub —<br />
the thing’s amazing,<br />
and we’re not getting<br />
paid to say that.)<br />
Put the shoes<br />
and laces in the<br />
washer with detergent,<br />
plus a cup of<br />
vinegar if the shoes<br />
are extra smelly.<br />
For dark or coloured<br />
shoes, use cold water<br />
to avoid fading;<br />
otherwise, wash on<br />
warm. But never use<br />
hot — it’s likely to<br />
weaken the glue on<br />
the shoes.<br />
When the cycle’s<br />
done, do not put your<br />
Chucks in the dryer<br />
— just let them dry<br />
naturally. If you’re in<br />
a real hurry, stuff the<br />
insides with paper<br />
towels and they’ll<br />
dry faster.<br />
Shorty the barber<br />
Enlightened advice from grooming expert Shorty Maniace<br />
I have a long, full<br />
beard. But, really —<br />
how much beard<br />
is too much?<br />
HARRY H. CAPE TOWN<br />
Shorty Maniace is the<br />
owner of J.P. Kempt<br />
Barber & Social in San<br />
Francisco, USA.<br />
If you get out of the shower and can’t<br />
■ figure out where your beard ends<br />
and your pubes start, it’s too long.<br />
If people start asking you for your<br />
autograph, thinking you’re someone from<br />
Duck Dynasty, it’s too long.<br />
Longer beards — lumberjack beards<br />
— are out of fashion. Yeah, there are still<br />
guys who carry on with it, but supertrendy<br />
it’s not. But if that doesn’t bother you, and<br />
you don’t have really thin facial hair that<br />
makes you look like Che Guevara, grow<br />
it as long as you want. Join one of those<br />
beard competitions. Have fun with it.<br />
Just take good care of it. You can use<br />
normal shampoo on it — do that once<br />
every two weeks, or even every week,<br />
just the way you wash your hair: Use a<br />
moisturising shampoo, and definitely<br />
condition it, preferably with a conditioner<br />
that has spearmint or peppermint, which<br />
is really good at getting the natural oils to<br />
come out of your skin and into the beard.<br />
Then there are beard oils, balms, and<br />
waxes (not just mustache waxes) that<br />
are really good for shaping a beard —<br />
just don’t make it really thin and raspy<br />
at the ends. And Proraso has a great<br />
hot-oil treatment (R190; fruugo.co.za).<br />
And keep it shaped nicely. Bottom line,<br />
no matter how long it is, if your beard’s<br />
looking really scraggly and sparse and<br />
broken at the ends, trim that sucker.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 93
I.N.O.X. CARBON #241776<br />
LIFE IS YOUR ADVENTURE<br />
For further information contact Picot & Moss 011.669.0500. www.picotandmoss.co.za<br />
MAKERS OF THE ORIGINAL SWISS ARMY KNIFE | ESTABLISHED 1884
Edited by Jason Fleetwood<br />
Your better-body blueprint<br />
LIFT LIKE<br />
A SPRINGBOK<br />
ENFORCER<br />
The crux of Eben’s workout<br />
philosophy is to always give<br />
it nothing less than 100%.<br />
Proving the old adage of “No<br />
Pain No Gain”.<br />
While you can’t<br />
choose your own<br />
W<br />
genetics, you<br />
can determine<br />
how much “blood, sweat<br />
and tears” you’re prepared<br />
to put into your workout<br />
routine. Real gains aren’t<br />
about the first 10 reps,<br />
but rather about pushing<br />
through the last 2. Here, we<br />
lay out and follow the ideals<br />
of an iconic Stormers and<br />
Springbok player who knows<br />
how to push the body to<br />
new physical limits. In this<br />
edition, Men’s <strong>Fitness</strong> will<br />
show you how to train like<br />
a Test match Veteran and<br />
outgrow your dumbbells by<br />
training harder, longer, and<br />
more efficiently so you can<br />
ultimately become bigger,<br />
stronger, and faster, all while<br />
maintaining your current<br />
strength and mobility. The<br />
goal is to go hard (not home)<br />
and to keep yourself as<br />
motivated as a Super Rugby<br />
champion as you push to<br />
become your own physical<br />
force to reckon with.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 95
● Body Book<br />
Star workout<br />
HOW IT WORKS The biggest mistake most make when trying to lose fat fast is performing high-rep workouts and overdoing cardio.<br />
The best way to increase your metabolism is to increase your muscle mass, so you burn more calories both during exercise and at<br />
rest — and that means heavier weights and lower reps. It also means hard exercises. Moves like the Zercher squat, farmer’s walk, and<br />
deadlift promote the release of testosterone and growth hormone, which tell your muscle cells to grow and your fat cells to shrink.<br />
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<br />
required. We’re so confident that the weight training prescribed here — combined with a high- protein, lower-carb diet — will carve you<br />
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<br />
while the other guys are still slogging away on the treadmill.<br />
DIRECTIONS<br />
Perform each workout<br />
once per week.<br />
You can do I and II on<br />
back-to-back days,<br />
rest a day, and then<br />
do III and IV.<br />
Superset exercises<br />
marked A and B. So,<br />
you’ll do a set of<br />
A, then B, rest as<br />
prescribed, and<br />
repeat. The remaining<br />
exercises are done<br />
normally. Take three<br />
seconds to lower the<br />
weight on each rep of<br />
each exercise.<br />
In the first week,<br />
use light weights —<br />
about 60% of what<br />
you can handle.<br />
Increase your loads<br />
gradually each week<br />
until, in Week 6,<br />
you’re sure you’re<br />
going heavier than<br />
you could have in<br />
Week 1. At this point,<br />
add one set to each<br />
exercise (the number<br />
of reps is up to you,<br />
where applicable). Do<br />
no training the next<br />
week. Your body will<br />
compensate for the<br />
intensity by growing<br />
bigger and stronger.<br />
Day I<br />
1<br />
WEIGHTED<br />
PULL-UP<br />
Sets: 4 Reps: 4–6, 4–6, 4–6, as<br />
many as possible Rest: 120 sec<br />
Attach a weighted belt to your<br />
waist or hold a dumbbell between<br />
your feet. Hang from a pull-up bar<br />
with hands just outside shoulder<br />
width, palms facing away from<br />
you. Pull yourself up until your<br />
chin is over the bar. It’s OK to<br />
use body weight alone, or a latpulldown<br />
machine, if need be.<br />
2A<br />
BENCH PRESS<br />
Sets: 3 Reps: 8<br />
Rest: 0 sec<br />
Grasp the bar just outside shoulder<br />
width and arch your back so<br />
there’s space between your lower<br />
back and the bench. Pull the bar<br />
out of the rack and lower it to your<br />
sternum, tucking your elbows<br />
about 45 degrees to your sides.<br />
When the bar touches your body,<br />
drive your feet hard into the floor<br />
and press the bar back up.<br />
Styling by Seth Howard/Exclusive Artists; Grooming by Rachel Wood/ABTP.com<br />
Athletes Choice<br />
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results, longer than that of Whey Protein Concentrate or Whey Protein Isolate. It represents a collective<br />
of 5 premium, highly bio-available and easy to digest protein sources, in a phased format that<br />
ensures the staged-release of essential muscle building amino acids for recovery and growth.<br />
2) 100% Ultra-Pure L-Glutamine on a daily basis, and particularly around training will assist with<br />
post-training muscle adaption and may support muscle glycogen replacement after exhaustive exercise.<br />
L-Glutamine supports a healthy gut and aids to strengthen the natural defences.<br />
3) Evox BCAA Stack is the key to success for any active person, from novice to professional, is the<br />
ability to recover post training. BCAA Stack contains Leucine, Isoleucine and Valine with added glutamine;<br />
this is a powerful balance of Branched Chain Amino Acids (BCAA) which are the building blocks<br />
of lean muscle. Their branched chemical structure is essential in that the body cannot make them from<br />
other compounds. These 4 amino acids have proven to be the biggest contributors to muscle gain,<br />
energy production and muscle recovery.<br />
96<br />
MEN’S FITNESS MAY JULY <strong>2017</strong> / AUGUST <strong>2017</strong>
2B<br />
DUMBBELL<br />
PULL OVER<br />
Sets: 3 Reps: 8<br />
Rest: 60–90 sec<br />
Grasp a dumbbell and<br />
lie back on a bench<br />
so your body is perpendicular<br />
to it. Hold<br />
the weight over your<br />
face and, keeping your<br />
elbows slightly bent,<br />
lower the dumbbell<br />
behind your head until<br />
you feel a stretch. Pull<br />
it back over your face.<br />
3A<br />
LOW-<br />
INCLINE<br />
DB BENCH<br />
PRESS<br />
Sets: 3 Reps: 8–10<br />
Rest: 0 sec<br />
Set a bench to a<br />
30-degree incline<br />
or less and lie back<br />
on it with a dumbbell<br />
in each hand at<br />
shoulder level. Press<br />
the weights up directly<br />
over your chest.<br />
3B<br />
ONE-ARM<br />
DB CHEST–<br />
SUPPORTED<br />
ROW<br />
Sets: 3 Reps: 6–10<br />
(each side)<br />
Rest: 30–60 sec<br />
Set an adjustable<br />
bench to a 30- to<br />
45-degree angle and<br />
lie on it chest down.<br />
Grasp a dumbbell in<br />
one hand and draw<br />
your shoulder blade<br />
back as you row the<br />
weight to your side.<br />
4A<br />
SPLIT-<br />
STANCE<br />
DB PUSH<br />
PRESS<br />
Sets: 3 Reps: 8–12<br />
Rest 0 sec<br />
Hold a dumbbell in<br />
each hand at shoulder<br />
level and stand with<br />
feet staggered. Brace<br />
your core and dip both<br />
knees to gather momentum.<br />
Immediately<br />
explode the weights<br />
upward to press them<br />
overhead. Switch the<br />
front leg each set.<br />
OPTIMAL FORM<br />
EQUALS<br />
OPTIMAL MUSCLE<br />
DEVELOPMENT.<br />
4B<br />
FACE PULL<br />
Sets: 3 Reps: 12–16<br />
Rest: 30 sec<br />
Attach a suspension<br />
trainer to a sturdy<br />
object and grasp an<br />
end in each hand with<br />
palms facing each<br />
other. Lean back and<br />
then pull the handles<br />
to bring your body up<br />
to vertical. Your hands<br />
should end up near<br />
your ears and your<br />
upper back should be<br />
fully contracted.<br />
5<br />
HIGH-<br />
INCLINE<br />
TREADMILL<br />
SPRINT (OPTIONAL)<br />
Sets: 4–6 Reps: Run 30<br />
sec. Rest: 60 sec<br />
Warm up for a minute<br />
on the treadmill and<br />
then set it to a steep<br />
angle. Sprint 30<br />
seconds, then lower<br />
the speed and incline.<br />
Walk for 60 seconds.<br />
That’s one set.
● Body Book<br />
Star workout<br />
Day II<br />
1A<br />
ZERCHER<br />
SQUAT<br />
Sets: 4 Reps: 6, 6, 8–10,<br />
12–15 Rest: 0 sec<br />
Set up a barbell in a<br />
power rack just below<br />
chest height. Wrap a<br />
towel around the bar<br />
and then hook your<br />
arms under it so the<br />
bar rests in the crooks<br />
of your elbows. Take<br />
the bar out of the rack<br />
and stand with feet<br />
shoulder-width apart<br />
and toes turned out.<br />
Squat as low as you<br />
can, keeping your torso<br />
as upright as possible.<br />
Shorts: SUNSPEL<br />
Shoes: BALLY<br />
1B PUSH-UP PLANK<br />
Sets: 3–4 Reps: Hold for 30–60 sec. Rest: 120 sec<br />
Get into push-up position with your abs braced and hands shoulder-width<br />
apart on the floor. Your entire body should form a straight line.<br />
IN THIS<br />
ROUTINE,<br />
CARDIO IS<br />
OPTIONAL.<br />
2A SNATCH-GRIP ROMANIAN DEADLIFT<br />
Sets: 3 Reps: 8 Rest: 0 sec<br />
Hold the bar with a wide grip and stand with feet hip-width apart. Push<br />
your hips back and, keeping your lower back in its natural arch, bend your<br />
torso forward, lowering until you feel a stretch in your hamstrings. Bend<br />
slightly at the knees as needed. Squeeze your glutes as you come back up.<br />
2B<br />
PLATE PUSH<br />
Sets: 3 Reps: Push for<br />
45–60 sec. Rest: 90 sec<br />
Place a weight plate on<br />
a towel on a waxed floor<br />
or other slick surface<br />
so it slides easily. Bend<br />
down and push the<br />
weight along the floor<br />
with both hands.<br />
3<br />
SPLIT SQUAT<br />
Sets: 3 Reps: 6–8 (each<br />
side) Rest: 30–60 sec<br />
Hold a dumbbell in<br />
each hand and stand<br />
with feet staggered.<br />
Bend both knees and<br />
lower your body until<br />
your rear knee nearly<br />
touches the floor.<br />
4A<br />
HAMMER<br />
CURL<br />
Sets: 2 Reps: 8–10<br />
Rest: 0 sec<br />
Hold a dumbbell in each<br />
hand at arm’s length.<br />
Keeping your upper<br />
arms stationary at your<br />
sides and your palms<br />
facing your sides, curl<br />
the weights.<br />
4B<br />
W PUSH-UP<br />
Sets: 2 Reps: 8–20<br />
Rest: 0–30 sec<br />
Get into push-up<br />
position and place<br />
your hands close with<br />
thumbs touching so<br />
they form a W shape.<br />
98<br />
MEN’S FITNESS MAY JULY <strong>2017</strong> / AUGUST <strong>2017</strong>
Day III<br />
1<br />
BENCH<br />
PRESS<br />
Sets: 4 Reps: 4–6, 4–6,<br />
4–6, 6–8 Rest: 120 sec<br />
See page 96.<br />
2A<br />
TWISTING<br />
DUMBBELL<br />
BENCH<br />
PRESS<br />
Sets: 3 Reps: 8–10<br />
Rest: 0 sec<br />
Lie back on a flat bench<br />
with a dumbbell in each<br />
hand. Hold the weights<br />
at shoulder level with<br />
palms facing forward.<br />
Press them over your<br />
chest and twist your<br />
wrists as you go so<br />
your palms end up<br />
facing your face in<br />
the top position.<br />
2B<br />
INVERTED<br />
ROW<br />
Sets: 3 Reps: 8–10 Rest:<br />
60–90 sec<br />
Set a barbell in a power<br />
rack (or use a Smith<br />
machine) at about hip<br />
height. Lie underneath<br />
it and grab it with hands<br />
about shoulder-width<br />
apart. Hang from the<br />
bar so your body forms<br />
a straight line. Squeeze<br />
your shoulder blades<br />
together and pull yourself<br />
up until your back is<br />
fully contracted.<br />
3A NEUTRAL-GRIP OVERHEAD PRESS<br />
Sets: 3 Reps: 6–10 Rest: 0 sec<br />
Hold a dumbbell in each hand at shoulder level with palms facing each<br />
other. Brace your core and press overhead.<br />
3B<br />
LAT<br />
PULLDOWN<br />
Sets: 3 Reps: 6–10<br />
Rest: 30–60 sec<br />
Attach a lat bar to the<br />
pulley of a lat-pulldown<br />
machine. Grasp the<br />
bar outside shoulder<br />
width and set your<br />
thighs under the pad.<br />
Pull the handle to your<br />
collarbone, driving your<br />
elbows down and back.<br />
4A<br />
CABLE<br />
LATERAL<br />
RAISE<br />
Sets: 3 Reps: 12–20<br />
(each side) Rest: 0 sec<br />
Attach a single-grip<br />
handle to the low pulley<br />
of a cable station and<br />
stand perpendicular<br />
to the machine. Grasp<br />
the handle with your far<br />
hand and raise your arm<br />
straight out to your side<br />
until it’s parallel with<br />
the floor.<br />
4B<br />
FARMER’S<br />
WALK<br />
Sets: 3 Reps: Walk as far<br />
as possible<br />
Rest: 30–60 sec<br />
Pick up the heaviest<br />
pair of dumbbells you<br />
can handle and walk as<br />
far as you can. If you<br />
don’t have much room,<br />
walk in a figure-eight<br />
pattern. Keep your core<br />
braced and let your<br />
arms hang straight at<br />
your sides.<br />
5<br />
BURPEE<br />
W/PULL-UP<br />
(OPTIONAL)<br />
Sets: 8 Reps: Perform<br />
reps for 20 sec.<br />
Rest: 10 sec<br />
Stand under a pull-up<br />
bar and bend down to<br />
touch the floor. Shoot<br />
your legs behind you<br />
so you land in push-up<br />
position. Reverse the<br />
motion and then jump<br />
up to grasp the pull-up<br />
bar and perform a pullup.<br />
That’s one rep.<br />
A super<br />
solution<br />
■ Another feature<br />
of our plan<br />
is supersets.<br />
Performing two<br />
exercises backto-back<br />
without<br />
rest is a great<br />
way to get the fatburning<br />
effects<br />
of cardio without<br />
putting up with<br />
the boredom of<br />
it. A 2010 study<br />
from Syracuse<br />
University in the<br />
US found that<br />
subjects who used<br />
supersets burned<br />
more calories<br />
relative to the<br />
time they spent<br />
training than a<br />
group performing<br />
traditional straight<br />
sets did. The<br />
supersetters also<br />
burned calories at<br />
a faster rate after<br />
training.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 99
● Body Book<br />
Star workout<br />
Day IV<br />
1A<br />
DEADLIFT<br />
Sets: 3 Reps: 3–4, 3–4,<br />
6–8 Rest: 0 sec<br />
Stand with feet about<br />
hip-width apart. Bend<br />
your hips back to reach<br />
down and grasp the bar<br />
so your hands are just<br />
outside your knees.<br />
Keeping your lower<br />
back in its natural arch,<br />
drive your heels into<br />
the floor and pull the<br />
bar up along your shins<br />
until you’re standing<br />
with hips fully extended<br />
and the bar is in front of<br />
your thighs.<br />
1B<br />
DEADBUG<br />
Sets: 3 Reps: 6–8 breath<br />
cycles Rest: 120 sec<br />
Lie on your back on<br />
the floor and bend<br />
your hips and knees<br />
90 degrees. Reach<br />
one arm overhead<br />
behind you while you<br />
extend the opposite leg.<br />
Reverse the motion and<br />
repeat on the opposite<br />
side. Breathe in as you<br />
extend your limbs and<br />
out as they come back.<br />
Each in-and-out breath<br />
counts as one cycle.<br />
SUPERSETS BURN<br />
MORE CALORIES<br />
DURING AND<br />
AFTER TRAINING.<br />
2B<br />
JUMP SQUAT<br />
Sets: 3 Reps: 8–10<br />
Rest: 60–90 sec<br />
Stand with feet<br />
shoulder-width apart<br />
and squat down until<br />
your thighs are parallel<br />
to the floor. Hold for a<br />
second, then jump as<br />
high as you can.<br />
3<br />
HIP THRUST<br />
Sets: 3–4 Reps: 10–15,<br />
10–15, 10–15, 16–25<br />
Rest: 30–60 sec<br />
Rest your upper back<br />
on a bench and sit<br />
on the floor with legs<br />
extended. Roll a loaded<br />
barbell up your thighs<br />
until the bar sits on your<br />
lap (you may want to<br />
place a towel on your<br />
hips or attach a pad to<br />
the bar). Brace your<br />
abs and drive your<br />
heels into the floor to<br />
extend your hips and<br />
raise them until your<br />
torso and thighs are<br />
parallel with the floor.<br />
4A<br />
BICEPS ROW<br />
Sets: 3 Reps: 8–15<br />
Rest: 0 sec<br />
Perform the inverted<br />
row but grasp the bar<br />
with palms facing you.<br />
Squeeze your biceps at<br />
the top of each rep.<br />
4B<br />
DIP<br />
Sets: 3 Reps: 8–15 Rest:<br />
0–30 sec<br />
Set up on dip bars.<br />
Lower your body until<br />
your upper arms are<br />
parallel with the floor.<br />
2A GOBLET SQUAT<br />
Sets: 3 Reps: 8–10 Rest: 0 sec.<br />
Hold a dumbbell at one end with both hands in front of your chest. Stand<br />
with feet turned out, shoulder-width apart. Squat as low as possible.<br />
100<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
● Body Book<br />
Eat lean<br />
burgers<br />
better-body<br />
Five new (and healthier)<br />
ways to assemble<br />
the ultimate man meal<br />
By Devin Alexander<br />
■<br />
If you follow a lean, highprotein<br />
diet, or at least<br />
try to, the idea of a drippy,<br />
delicious burger that can also<br />
help you build muscle and burn<br />
fat probably sounds like a myth,<br />
or, at best, a bunch of marketing<br />
hype. So we decided to take<br />
matters — along with a diverse<br />
array of meats, seasonings,<br />
and other physique-friendly<br />
ingredients — into our own hands<br />
and do some experimenting to<br />
prove to you it’s possible. The<br />
results blew even us away. And<br />
the nutrition numbers? Well…<br />
take a look for yourself.<br />
PEPPERONI<br />
PIZZA<br />
BURGER<br />
INGREDIENTS<br />
• 170g 99% lean ground<br />
chicken<br />
2 tbsp plus ¼ cup<br />
low-fat marinara<br />
sauce, heated in<br />
microwave<br />
½<br />
Olive oil spray<br />
cup green bell pepper<br />
strips<br />
• 30g low-fat<br />
mozzarella, shredded<br />
6 slices pepperoni<br />
1 whole-wheat<br />
hamburger bun (10cm<br />
in diameter)<br />
Double down.<br />
With lean meat, two<br />
wrongs — pizza and<br />
burgers — can make<br />
a right.<br />
DIRECTIONS<br />
1) In a medium bowl, mix<br />
chicken and 2 tbsp<br />
marinara until well<br />
combined. Shape<br />
mixture into patty with<br />
a diameter that’s 1cm<br />
larger than the bun.<br />
2) Place a non-stick skillet<br />
over medium-high<br />
heat. Mist pan with<br />
spray, then add patty<br />
to one side of the pan<br />
and peppers to the other.<br />
Cook burger about<br />
2–3 minutes per side<br />
while rotating peppers<br />
occasionally until peppers<br />
are tender and<br />
burger is cooked to desired<br />
doneness. About<br />
1 minute before burger<br />
and peppers are done,<br />
place cheese and pepperoni<br />
on top of patty.<br />
3) Place patty on bun bottom.<br />
Top with peppers.<br />
Spoon sauce onto<br />
burger. Add bun top<br />
and enjoy immediately.<br />
NUTRITION<br />
421 calories, 57g protein,<br />
29g carbs, 10g fat<br />
103<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong><br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 103
● Body Book<br />
Eat lean<br />
Mexi-can.<br />
Substituting<br />
lettuce for a tortilla<br />
or bun will<br />
spare you up to<br />
300 calories .<br />
LETTUCE<br />
TACO<br />
BURGER<br />
INGREDIENTS<br />
• 230g extra-lean<br />
ground beef<br />
1 tsp lime seasoning<br />
1 large iceberg<br />
lettuce leaf<br />
¼<br />
cup fresh red<br />
tomatoes, chopped<br />
• 30g extra light cheddar<br />
cheese<br />
1 tbsp sliced jalapeño<br />
chilli pepper, or to taste<br />
1½ tbsp red taco sauce,<br />
or to taste<br />
DIRECTIONS<br />
1) Pre-heat grill to high.<br />
2) In a medium bowl, mix<br />
the beef and lime seasoning<br />
until well combined.<br />
Shape into an<br />
oval patty about 10cm<br />
long and 8cm wide.<br />
Grill until desired doneness<br />
is reached, about<br />
2 minutes per side for<br />
medium rare.<br />
3) Place patty on lettuce<br />
at stem end of leaf (the<br />
firmer end). Top with<br />
tomatoes, cheese, and<br />
jalapeño. Spoon taco<br />
sauce over top. Fold<br />
lettuce over filling and<br />
enjoy immediately.<br />
NUTRITION<br />
345 calories, 54g protein,<br />
6g carbs, 12g fat<br />
FOR THE<br />
PERFECT<br />
MEDIUM<br />
RARE, THE<br />
INTERNAL<br />
TEMP<br />
SHOULD<br />
BE 70°.<br />
104<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
CHICKEN CORDON<br />
BLEU BURGER<br />
BACON CHEDDAR<br />
OPEN-FACE TOMATO SLIDERS<br />
INGREDIENTS<br />
• 120g lean ground<br />
chicken breast<br />
Olive oil spray<br />
• 30g fat-free<br />
deli ham<br />
1 slice light Swiss<br />
cheese<br />
1 whole-wheat<br />
hamburger bun<br />
1 lettuce leaf<br />
3 small tomato slices<br />
1 tsp fresh thyme,<br />
or to taste<br />
Dijon mustard<br />
(optional)<br />
DIRECTIONS<br />
1) Pre-heat grill to high.<br />
2) Shape chicken into<br />
patty; mist on both<br />
sides. Grill until no longer<br />
pink inside, about 3<br />
minutes per side.<br />
3) During the last minute<br />
of cooking, top patty<br />
with ham and cheese.<br />
Toast bun by placing<br />
insides facing down,<br />
away from direct heat.<br />
4) Stack lettuce, tomato,<br />
patty, and thyme on<br />
bottom bun. Spread<br />
mustard inside top bun.<br />
Close and serve.<br />
NUTRITION<br />
325 calories,<br />
42g protein,<br />
23g carbs,<br />
7g fat<br />
INGREDIENTS<br />
2 medium plum or<br />
roma tomatoes<br />
• 180g lean ground beef<br />
1 tsp minced onion, dried<br />
• Salt to taste<br />
• 30g light cheddar<br />
cheese, cut into slices<br />
2 strips bacon or macon,<br />
cut in half<br />
¼<br />
cup red onion slivers,<br />
chopped, or to taste<br />
DIRECTIONS<br />
1) Pre-heat oven to 230°.<br />
2) Cut tomatoes in half<br />
horizontally and scrape<br />
out the seeds and ribs.<br />
Place “shells” on nonstick<br />
baking sheet,<br />
open side up.<br />
3) In a medium bowl,<br />
mix beef, dried onion,<br />
and salt. Spoon beef<br />
equally among tomato<br />
halves, filling them,<br />
then flatten any<br />
overflowing meat to<br />
resemble patties atop<br />
the tomatoes. Top<br />
with cheese.<br />
4) Place ½ bacon or macon<br />
strip on top of each<br />
cheese slice. Top with<br />
onion. Bake until bacon<br />
is cooked, tomatoes<br />
are warm, and patties<br />
are cooked to<br />
desired doneness,<br />
about 5 minutes, or<br />
longer to preference.<br />
Serve immediately.<br />
NUTRITION<br />
362 calories, 54g protein,<br />
9g carbs, 12g fat<br />
Meat in the middle.<br />
For an even leaner<br />
burger, substitute<br />
ostrich for beef.<br />
TO REDUCE<br />
CALORIES<br />
AND FAT, ADD<br />
SALT FOR<br />
FLAVOUR — NOT<br />
CONDIMENTS.
● Body Book<br />
Eat lean<br />
Bun way or<br />
another.<br />
If you’re allergic<br />
to wheat or<br />
gluten, you can<br />
use a tapioca<br />
rice bun instead.<br />
THIS<br />
BURGER IS<br />
STRAIGHT<br />
FROM THE<br />
BAYOU.<br />
JAMBALAYA<br />
BURGER<br />
INGREDIENTS<br />
2 tbsp no-salt-added<br />
tomato sauce<br />
½<br />
tsp salt-free Cajun or<br />
Creole seasoning, plus<br />
extra to taste, divided<br />
(if you can’t find salt<br />
free, go for low sodium)<br />
• 120g lean ground<br />
chicken breast<br />
Olive oil spray<br />
4 large shrimp (about<br />
60g each), peeled<br />
and deveined<br />
1 1cm slice red<br />
onion (full round<br />
with rings)<br />
½ green bell pepper<br />
• 60g lean smoked<br />
chicken sausage, cut in<br />
half to open, keeping<br />
the halves connected<br />
1 whole-wheat<br />
hamburger bun (10cm<br />
in diameter)<br />
DIRECTIONS<br />
1) Pre-heat grill to high.<br />
2) Mix tomato sauce and<br />
seasoning in a small<br />
bowl. Shape chicken<br />
into patty with a diameter<br />
that’s 1cm larger<br />
than the bun.<br />
3) Mist both sides of patty,<br />
shrimp, onion slice<br />
(keeping it intact) and<br />
bell pepper with spray<br />
and then sprinkle with<br />
extra seasoning to<br />
taste on both sides.<br />
4) Grill patty (until no<br />
longer pink), pepper<br />
and onion (until tender),<br />
and sausage (until<br />
hot through) about 3<br />
minutes per side, and<br />
shrimp (until no longer<br />
translucent) about<br />
1 minute per side. Toast<br />
bun away from direct<br />
flame for 1 minute,<br />
if desired.<br />
5) Place bun bottom<br />
on plate. Top with<br />
chicken, onion,<br />
pepper, sausage,<br />
then shrimp. Spoon<br />
sauce onto inside<br />
of bun top and place<br />
top on burger. Enjoy<br />
immediately.<br />
NUTRITION<br />
452 calories,<br />
57g protein,<br />
32g carbs, 10g fat<br />
106<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
JACK LOTTER<br />
Muscle Model Pro Athlete<br />
SSN Ambassador<br />
by Jack ‘The Sheriff’ Lotter
Winter is a time to commensurate with multiple layers of thick clothing, a general<br />
lack of vitamin D and an absence of skin. It should NOT however be an excuse merely<br />
to accumulate superfluous amounts of adipose tissue!<br />
Although I never shy away from an abundance of strategically placed calories in my<br />
athletes’ training protocols, the prospect of “dirty bulking” and having my clients<br />
and athletes resemble undisciplined and bloated chipmunks is certainly not good for<br />
business frankly, and it definitely adds no value to their aesthetic endeavors either.<br />
If our goal is to gain muscle mass this winter we need to understand basic arithmetic,<br />
but do so using the smart bodybuilders greatest and most powerful weapon in the<br />
arsenal- KNOWLEDGE. To gain muscle mass, we simply need to consume more<br />
calories than we burn. This is not an excuse to binge eat and indulge to our hearts<br />
content as the cons thereof far outweigh any potential benefits, so we will start off<br />
slow and assess weekly.<br />
Step 1: Ascertain your BMR (Basal Metabolic Rate). Without boring the laymen, this<br />
is the term to describe all the calories a person will burn in a 24 hr period by merely<br />
existing- going through all the body’s metabolic processes like breathing, sleeping,<br />
digesting and living and not doing any additional activity. The quickest and easiest<br />
way to do this is to use an online calculator and plug in your gender, height, age and<br />
weight. Write this figure down.<br />
Step 2: Ascertain your TDEE (Total Daily Energy Expenditure). This is the total<br />
calories you will burn by going through your daily activities, training and working<br />
added to your BMR figure. The energy expenditure on the days you train bigger muscle<br />
groups like legs and back will differ from smaller muscle groups like shoulders and<br />
arms, and so too from your rest days where overall energy expenditure will be greatly<br />
reduced. However, start off with working out an overall weekly average. To do this,<br />
take your BMR and multiply it by a figure of in between 1.1 and 1.5. If you are severely<br />
sedentary, with a very physically untaxing profession then your figure will be as close<br />
as can be to 1.1, and if you are a hyper active, spinning and aerobics instructor who<br />
trains twice per day, this figure will be closer to 1.5. However, if you are a hardcore<br />
and muscular enough bodybuilder to use SSN products, chances are I’d allocate<br />
you a figure of around 1.35. Take your BMR, and multiply it by 1.35. Write this figure<br />
down.<br />
Step 3: We have now ascertained how many calories your body requires each<br />
and every day to neither gain weight, nor lose weight. This figure that we have now<br />
generated is our ‘break-even’ point. For a broad brush-stroke approach from here,<br />
evaluate what body type you are. If you struggle to gain muscle mass and are of a<br />
‘leaner disposition’ then we will need to go in harder and more aggressively hence<br />
forth. However, if you tend to gain body fat too quickly you will need to apply a more<br />
tempered and conservative approach. So, the skinny dude will add 850-1250 calories<br />
on top of their TDEE, the tubbier guy will add a mere 350-500 calories to their TDEE.<br />
Write this figure down.<br />
Step 4: This number is the required amount of calories you will need to ingest daily,<br />
to gain a decent amount of muscle mass this season. We now need to put this into<br />
application. Before we do so, we need to manage our expectations and understand<br />
what our goals are in micro increments. Every week we should look to increase our<br />
overall weight by no more than 350g-600g for any decent “off season winter bulk”.<br />
Any less and you’re wasting your time, any more and you are becoming a fatty. In<br />
16 weeks this equates to a gain of around 5,6 to 9,6kg. Dunno about you, but that<br />
sounds pretty damn impressive to me.<br />
Step 5: Not so quick there champ! Before we rush out there and start cramming<br />
these calories down our throats, we now need to work out the ratio, and breakdowns<br />
of proteins, carbohydrates and fats in our diet. This can be really confusing and<br />
there are a thousand ways to skin a cat. Anecdotally, my clients and I have got very<br />
good results using a 30/55/15 ratio. 30% of these total calories will be protein, 55%<br />
carbohydrates and 15% fats. Let’s work out our protein totals at 30%- take your<br />
magic figure above and multiply it by 0.3 and then divide this figure by 4, as there<br />
are 4 calories per gram of protein. That’s the total amount of protein you need daily.<br />
Write it down. Once more, using the ratio above let’s work out carbohydrates at 55%-<br />
take your magic figure and multiply it by 0.55 and then divide this figure also by 4,<br />
as there are also 4 calories per gram of carbohydrates. That’s the total amount of<br />
carbohydrates you need daily. Write it down. Lastly, to calculate our total fat intake<br />
and using our ratio above, take your magic figure and multiply it by 0.15, to work out<br />
our fat intake at 15%, and then divide this figure by 9, as there are 9 calories per gram<br />
of fat. That’s your total fat intake daily. Write this down.<br />
Step 6: You now know how many calories you need, and of that how much of<br />
that is broken down into protein, fats and carbs. Divide these figures into the 4-6<br />
meals you consume daily and voila! This figure can be overly daunting so I suggest<br />
using supplements and mass gainers to get the calories in. Why? Whole foods greatly<br />
increase satiety, which can making bulking extremely arduous, onerous and difficult.<br />
Getting in shakes, such as SSN’s Mass Addiction in between meals and SSN’s<br />
Cytomaize during training sessions can greatly assist one reach their daily calorific<br />
intake without making one feel uncomfortable, bloated and nauseas as a result of<br />
cramming food in their face all day.<br />
In the event you are not gaining the required 350-600g weekly, up your carbs<br />
gradually, and conversely if you are gaining too much then lower your carbs. This<br />
approach is typically lower in fat as fat slows gastric emptying which also greatly<br />
increases satiety, so we don’t want to increase nor decrease our fat too much as we<br />
also need fat for adequate metabolic, endocrine and recovery etc functions so don’t<br />
want to drop it too low, but in the same vein we also don’t want to add too much and<br />
make us stuffed and incapable of meeting our daily calorific demands. Fiber is also<br />
kept to a minimum as studies suggest that more than 30g of fiber per today can cause<br />
malabsorption of nutrients and fiber also makes you feel very full and satiated as it<br />
also greatly slows gastric emptying.<br />
This is a very broad ‘shot gun’ type approach to gaining quality mass this winter.<br />
For more intricate information tune into SSN Feed Your Addiction’s Facebook page<br />
each and every week for yours truly’s live Q&A feed where I happily field all of your<br />
questions, queries and concerns myself personally, and go through topics such as<br />
this more intricately with a fine-tooth comb.<br />
To reach any goals, remember to make the sacrifice, be disciplined and always<br />
FEED YOUR ADDICTION!
● Body Book<br />
Muscle Up<br />
the<br />
exercise workout<br />
Turn a tight schedule into tight abs By Steve<br />
Pulcinella<br />
■<br />
When you’re busy there isn’t always time for a workout. One or two exercises<br />
maybe, but not a whole routine. Most of the time you skip it altogether; after<br />
all, what good is just a half-hour session? But that’s a mistake. A short workout<br />
forces you to perform only the most essential exercises — the ones responsible<br />
for most of your gains — with an increased focus and intensity that revs your<br />
metabolism harder and keeps your heart rate elevated. Spend the season<br />
mastering those cornerstone movements with this routine. You’ll wonder who<br />
needs all that “extra” time anyway.<br />
How It Works<br />
You need only two lifts<br />
per session: a main<br />
exercise that works<br />
multiple muscles, and<br />
one that enhances<br />
your ability to perform<br />
that lift. For example,<br />
the front squat works<br />
the lower body<br />
thoroughly, and the<br />
good morning directly<br />
strengthens the lower<br />
back and hamstrings,<br />
allowing you to use<br />
more weight on the<br />
squat.<br />
The only catch<br />
when doing shorter<br />
workouts is that you<br />
need to compensate<br />
with volume — more<br />
sets — ensuring that<br />
you get the most work<br />
out of your muscles<br />
in the little time you<br />
have.<br />
DIRECTIONS<br />
Perform each<br />
workout (Days I, II,<br />
III, and IV) once a<br />
week, resting a day<br />
between sessions.<br />
Choose a load that<br />
allows you to perform<br />
two more reps<br />
than prescribed,<br />
and use that weight<br />
on each set. The<br />
workouts should<br />
take 35 minutes.<br />
Day I<br />
1<br />
FRONT<br />
SQUAT<br />
Sets: 8 Reps: 5<br />
Set a barbell on a power<br />
rack at about shoulder<br />
height. Grasp the bar<br />
with hands shoulderwidth<br />
apart and raise<br />
your elbows until your<br />
upper arms are parallel<br />
to the floor. Take the bar<br />
out of the rack and let it<br />
rest on your fingertips.<br />
Step back and set your<br />
feet shoulder-width<br />
apart with your toes<br />
turned out slightly.<br />
Squat as low as you can<br />
without losing the arch<br />
in your lower back.<br />
2<br />
GOOD<br />
MORNING<br />
Sets: 8 Reps: 10<br />
Step under the bar and<br />
nudge it out of the rack<br />
so it’s resting on the<br />
back of your shoulders.<br />
Set your feet shoulderwidth<br />
apart. Take a<br />
deep breath and push<br />
your hips back. Lower<br />
your torso as far as you<br />
can, keeping your lower<br />
back in its natural arch.<br />
Allow your knees to<br />
bend slightly.<br />
110<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
Day II<br />
1 DUMBBELL BENCH PRESS<br />
Sets: 8 Reps: 15<br />
Hold a dumbbell in each hand and lie on your back on a flat bench. Press the<br />
dumbbells up from shoulder level to straight over your chest.<br />
Day III<br />
1<br />
DEADLIFT<br />
Sets: 9<br />
Reps: 3 waves of 8, 5, 2<br />
Stand with your feet<br />
about hip-width apart<br />
and bend your hips<br />
back; reach down and<br />
grasp the bar so your<br />
hands are just outside<br />
your knees. Keeping<br />
your lower back in its<br />
natural arch, drive your<br />
heels into the floor and<br />
pull the bar up along<br />
your shins until you’re<br />
standing with your hips<br />
fully extended and the<br />
bar in front of your<br />
thighs.<br />
Perform 8 reps the<br />
first set, 5 the second,<br />
and 2 the third; repeat<br />
this pattern for Sets<br />
4–9.<br />
2<br />
CLOSE-GRIP BENCH PRESS<br />
Sets: 8 Reps: 8<br />
Grasp the bar with hands shoulder-width apart and arch your back so there’s<br />
space between your lower back and the bench. Pull the bar out of the rack and<br />
lower it to your sternum, tucking your elbows so they’re about 45 degrees to<br />
your sides. When the bar touches your body, drive your feet hard into the floor<br />
and press the bar back up.<br />
T-shirt: THEORY<br />
Pants: ISAORA<br />
Sneakers: NIKE<br />
THINK ABOUT<br />
FALLING<br />
BACKWARD<br />
AS YOU LIFT<br />
THE BAR. IT<br />
WILL BETTER<br />
ACTIVATE YOUR<br />
HAMSTRINGS.<br />
JULY / AUGUST <strong>2017</strong> MEN’S FITNESS 111
● Body Book<br />
Muscle Up<br />
Day IV<br />
1<br />
BEHIND-<br />
THE-NECK<br />
PRESS<br />
Sets: 10 Reps: 10<br />
Stand holding<br />
the bar with your<br />
hands just outside<br />
shoulder width so<br />
your forearms are<br />
perpendicular to the<br />
floor. Press the bar<br />
straight overhead,<br />
then lower it behind<br />
your head, stopping<br />
halfway down your<br />
neck. Press it back<br />
up to begin the next<br />
rep. Try to keep your<br />
head upright and use<br />
a conservative load to<br />
ensure proper form.<br />
KEEP YOUR<br />
HEAD AS<br />
UPRIGHT AS<br />
POSSIBLE.<br />
2<br />
BARBELL<br />
CURL<br />
Sets: 10 Reps: 8<br />
Hold the bar with<br />
hands shoulderwidth<br />
apart. Keeping<br />
your upper arms at<br />
your sides, flex your<br />
elbows to curl the bar<br />
all the way up.<br />
2 PULL-UP<br />
Sets: 9 Reps: As many as possible<br />
Hang from a pull-up bar with your hands outside<br />
shoulder width. Pull yourself up until your chin<br />
is over the bar.<br />
112<br />
MEN’S FITNESS JULY / AUGUST <strong>2017</strong>
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