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 April
Features Breakthroughs

74 The King 97 Ask

of Combat Men’s Fitness 13 Top News 16 Fitness
How UFC star Conor What’s the best way to One minute of all-out Build strength by join-
McGregor stays ripped jump on the ostrich- exercise equals ing the “underwater
like a champion. burger bandwagon? 45 minutes of moderate resistance”; check out
BY BOB GUCCIONE JR Talk to that hot girl in work — or does it?oes the coolest foldable
your hot yoga class? it? commuter bike; and
82 Real Sweat, Tame that grizzly back- hands off.
Virtual Worlds hair situation? We’ve
14 Health
got answers to these
What can’t aspirin 18 Nutrition
A dispatch from the
questions and more.
cure? Plus: BPA lowers Butter really is
weird, wonderful,
sperm count, so can it! healthier to eat and
whiz-bang world of
(Actually, don’t.) cook with than veg-
virtual-reality fitness
etable oil. Really.
BY SCOTT CHRISTIAN
20 Brain
88 Can the Why you should sleep
Keto Diet Save on important deci-
Your Life? sions, how chocolate
The truth about the helps you snooze,
world’s most cutting- and what to do when
edge fat-burning you’re depressed.
performance diet.
BY TYLER GRAHAM

What’s better
than watching
Conor McGregor
fight? Try listening
to one of his
controversial
comebacks.

6 MEN’S FITNESS APRIL 2017

 OPTIMUM OPTIMUM OPTIMUM
NUTRITION NUTRITION NUTRITION
GOLD STANDARD 100% WHEY GOLD STANDARD 100% WHEY
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11 YEARS IN A ROW
 April

36 Track your
activity (while
looking like
a debonair
superspy).

Game Changers
40 The drift
22 Ride 44 Inspiration star that’s
Feast your eyes on Meet the KO Kid shared a pit
the meanest GS 1200
you’ve ever seen.
who knocked out 6
opponents in 9 fights.
with Hamilton
and Rossi.
26 Training 48 Drinks
How to mix weight- Cheer the Masters
lifting and cardio once Games with the best
and for all. spirits New Zealand
Look Great The Body Book
has to offer.
28 Adventure
Meals 50 Drive 65 Extra Layers 101 Lean Muscle
The best dishes for Compare the new Autumn wardrobe at Knockout Speed
hiking, biking, and long BMW 5 Series’ mind- must haves to see To sculpt a body that’s
days in the outdoors. boggling technology you through the chilly out of this world, try
with the new Ford nights. Conor McGregor’s rou-
30 Nutrition Everest SUV’s tine to get shredded.
A bird, a beer, and a legendary toughness. 70 Grooming
braai. What else do you Effective heat shields 105 Apple, Jacked
need this season. 52 Gaming to save your skin this Use hard cider, the
From aliens to season. go-to booze, to make
32 Weight Loss androids, science fat-burning, muscle-
How to survive a fiction rules the roost 72 Major League
building meals.
potjie without feeling this April. This month’s top 3
deprived. accessories. 108 We Made
54 Hot Seat
Cross Fitter
34 Fitness Hacks We catch up with the
Columns This is how to combine
Own the gym. It’s easy. fitness angel herself,
CrossFit-style moves
Angie Snyman.
36 Wearables with a classic
57 Learn It!
Elevate your fitness bodybuilding routine.
Three kick-ass dishes
with the best trackers. using the ingredients in
40 Guy Wisdom your fridge right now. CONOR
Riding shotgun with 97 You love burgers. 60 Earn It!
MCGREGOR
EXTREME Drift Allstars But are you man Sort out your personal
winner and drift car
superstar Steve enough for a finances with the best,
ostrich burger? most millennial-friendly
On the Cover

‘Baggsy’ Biagioni.
apps.
54 Dating
62 Burn It!
Things to know before
Just in time for your
bringing your girl to a
vacation: The Seven
buddy’s wedding.
Rules of Room Service.

8 MEN’S FITNESS APRIL 2017

 I.N.O.X. CARBON #241776

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 ’
PUBLISHER’S NOTE
Advisory Board
SOMETIMES, EVEN WE NEED ADVICE. HERE’S WHO WE ASK.

Modern Day Gladiator

I’ve been involved in some form of martial arts for the better part of the last decade STRENGTH TRAINING FOOD M O T I VAT I O N

and a half, be it as a human on the kickboxing mats in high school or an analyst and Danny Boome Celebrity Martin E. Ford, Ph.D.
colour commentator for our own world class MMA promotion, the Extreme Fighting chef, currently on Good Food Professor of education,
America for Veria Living George Mason University
Championship. There is just something desperately honest about hand-to-hand combat in
Candice Kumai Author,
its purest form, a true separating the strong from the weak type scenario. The one place R E L AT I O N S H I P S
Clean Green Drinks,
where you cannot hide behind laziness and get by only based on your natural talent and candicekumai.com Tammy Nelson, Ph.D.
ability, in this arena it will cost you more than just a bruised ego. Legends of a previous CJ Murphy, M.F.S. Certified sex therapist,
Owner, Total Performance Devin Alexander Celebrity
era: Lidell, Silva, Couture, Penn have since passed and it’s the dawn of a new day, a super New Haven, CT
Sports, Everett, MA chef; host, PBS’s America’s
athlete unlike something the world has seen. Cue this month’s cover star, the pride of Chefs on Tour; New York Michael Aaron, Ph.D.
Jim Smith, C.P.P.S. Certified sex therapist
Ireland and a man that has single-handedly thrown the sport into the mainstream, Connor Times best-selling author
Owner, Diesel Strength & and couples counselor,
McGregor. He burst onto our television sets for the first time only a few years ago, known Conditioning drmichaelaaronnyc.com
SPORTS PERFORMANCE
for his slick mouth, charisma and $10 000 suits he dons at press conferences. A man that Zach Even-Esh
Jason Ferruggia,
has successfully predicted when he will knock his opponent out, even when he faced then Owner, Underground
Fitness expert; owner,
Strength Gym, Edison, NJ
champion Aldo who hadn’t lost in 10 years, he said he would put him to sleep in the first jasonferruggia.com
and it took him only 13 seconds in the end. Apart from Mayweather, most likely now the Dan Trink, C.S.C.S.
WEIGHT LOSS
wealthiest person in all of combat sports. We have an exclusive one-on-one with him to Owner, Trink Fitness
Bob Harper Fitness expert;
see what training actually entails, the moments he’s spent trainer, NBC’s The Biggest Moushumi Ghose, M.F.T.
crying and bleeding in the gym, far away from cameras, Loser Licensed psychotherapist
and sex therapist,
fame and money. The actual day-to-day grind that has made Chris Powell, C.S.C.S. New York City
him one of the biggest targets in the sport, and the most Trainer; author; transfor-
mation specialist, ABC’s
modern of modern day gladiators. We are fast approaching W I L D E R N E S S S U RV I VA L
Extreme Weight Loss
the changing of the season and with that we have compiled Jon Hinds Owner, Monkey Thomas Coyne, E.M.T.
Frank G. Bottone Jr., Bar Gym, Madison, WI President, Survival Training
some of the best threads, tech, recipes and training routines Ph.D., R.D. Author, The
Kevin Lilly Former D1 School of California,
to ensure you remain motivated throughout the times Diet Denominator: Fill Your
football player; trainer of Tehachapi, CA
where it would seem like staying in is the right thing to do. Tank for Less
actors and athletes
M A L E H E A LT H
FINANCE Steven Lamm, M.D.,
ENDURANCE
Roy Cohen Career coun- Director, Men’s Health
Enjoy this issue. Pete Jacobs 2012 Ironman
selor; author, The Wall Street Center, New York University
Professional’s Survival world champion, Sydney, Medical Center
PUBLISHER & CEO
Guide; careercoachny.com Australia
Dirk Steenekamp
dirk@mensfitness.co.za Chris Bart, Ph.D. Business FAS H I O N
SPORTS NUTRITION
consultant; author, A Tale of Jorge Valls Men’s fashion
Two Employees Shelby Starnes IFBB director, Nordstrom
CREATIVE DIRECTOR Jodie Graves - jodie@mdhsmedia.co.za bodybuilder; owner,
Michael Gordon
DIGITAL & CLIENT MANAGER Charelle Johnson - charelle@dhsmedia.co.za
D E R M AT O LO GY shelbystarnes.com
MANAGING EDITOR Jason Fleetwood - jason@dhsmedia.co.za
Store director, Tourneau
Tina West, M.D. Board- Nate Miyaki, C.S.S.N. TimeMachine, NYC
GROOMING EDITOR Greg Forbes - greg@dhsmedia.co.za
certified dermatologist; Author, The Samurai Diet;
GAMING EDITOR Andre Coetzer - andre@dhsmedia.co.za
founder of the West Institute, owner natemiyaki.com
TECH EDITOR Peter Wolff - peter@dhsmedia.co.za GROOMING
westskinlaser.com
FOOD EDITOR Andene Thomson - andene@dhsmedia.co.za Anthony Sosnick Founder,
Annet King, Director NUTRITION
ILLUSTRATIONS EDITOR Toon53 Prod. - toon53@dhsmedia.co.za Anthony grooming brand
MOTORING EDITOR John Page - john@dhsmedia.co.za of global education, the Angela Lemond, R.D.N.
MOTORCYCLE EDITOR Gavin Perry - gavin@dhsmedia.co.za International Dermal Institute Owner, Lemond Nutrition; Israel Leon Master barber,
SENIOR PHOTOGRAPHER Charlemagne Olivier - charlemagne@dhsmedia.co.za and Dermalogica spokesperson, American The Art of Shaving, NYC
SENIOR PHOTO EDITOR Luba V Nel - luba@dhsmedia.co.za Academy of Nutrition and
PHYSICAL THERAPY Dietetics P SYC H I AT RY

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10 MEN’S FITNESS APRIL 2017

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 Edited by Nina Combs Hard-hitting news from the cutting edge of modern research

Breakthroughs
Is fantastic
fitness
just a minute
away?
Few discoveries
in fitness will
F likely ever match
this for sheer
excitement: The recent
finding that three 20-second
intervals of all-out exertion
the same health benefits
as 45 minutes of moderate
exercise. In a 12-week
study at Canada’s McMaster
University, 27 sedentary
men performed three weekly
training sessions, one
group doing three intense
20-second cycle sprints,
the other, 45 minutes of
moderate cycling. Yet both
groups showed a 19% rise
in cardio ability and better
insulin sensitivity. Sounds
like a brilliant way to get fit
in no time flat, right? Not so
fast. Though the untrained
subjects did benefit from the
short HIIT bursts, untrained
people will always benefit
from increased activity;
chances are fit folks won’t
see the same gains. And
studies show that 20–30
minutes of HIIT helps athletes
boost oxygen intake; so
consider combining the two. Going balls-to-the-wall for
Some good interval apps to just three brief HIIT intervals
get you started: Seconds
(iOS, Android; free) and Bit
may rival a much longer
(iOS; R29.99). — A D A M B I B L E session — but there’s a big “but”.

APRIL 2017 MEN’S FITNESS 13

 Health Breakthroughs

Aspirin a day
keeps Grim
Reaper away
Ancient peoples made the
first “aspirin” using ace-
A tylsalicylic acid, an ingre-
dient found in plants like
willow trees. Over the centuries, sal-
icylic concoctions became known
as the most effective anti-inflam-
matories and pain relievers on earth.
A DAILY
ASPIRIN Now aspirin’s reputation as a won-
CUTS HEART der drug is getting another good pol-
ATTACK ishing: The US Preventive Services
AND STROKE Task Force has declared that a daily
RISKS.
dose of the little white pill can cut
the risk for heart attacks, strokes,
and colon cancer for people over 50.
Taking aspirin regularly also less-
ened the likelihood of tumours in
4000 brain cancer patients, accord-
ing to a study presented at an annual
meeting of the American Associa-
BPA may lower sperm count THE MORE tion for Cancer Research. The drug is
(and even cans have it!) YOU EARN, thought to block a body compound
THE LONGER linked to inflammation and tumours.
■ Bisphenol A, or BPA, a chemical found in loads YOU LIVE Study scientists also checked to see
of plastic products, has been shown to cause
if other common pain relievers like
reproductive problems in lab animals — one study ■ We like to think
concluded that male rats had decreased sperm the secret to living ibuprofen and naproxen had the
count after exposure to even small amounts of longer is reading same effect, but found no evidence
BPA. But just choosing “BPA-free” products isn’t Men’s Fitness every of that. The aspirin dosage used in
P r o p s t y l i n g b y A n g e l a C a m p o s / S t o c k l a n d M a r t e l ; J o h n B a l s o m / Tr u n k A r c h i v e
enough to steer clear of the vile stuff: A new month. But, it turns most studies is about 75mg a day,
study conducted by six non-profit organisations out, it also doesn’t
hurt to make tons but talk to your doc before starting
revealed that 67% of 200 canned products had
high levels of BPA. and tons of money, any aspirin therapy on your own.
Glass warfare. Avoid
say researchers
To lower your exposure to BPA and its evil BPAs by swapping plastic
and metal for glass. at America’s
cousins, phthalates (see Page 24), opt for fresh, Stanford and
unpackaged food and drink out of glass (like That’s rich. Money can Harvard’s Health Aspirin Over the Centuries
Lifefactory’s glass bottle with medical-grade add 15 years to your life. Inequality Project.
silicone sleeve, right; lifefactory.com) whenever In fact, the richest 400 > Hippocrates gives willow bark tea to
possible. Americans live 15 BC women to ease childbirth pains.
years longer than 1899 > Bayer dubs acetylsalicylic acid
the poorest, they “Aspirin”.
Male circumcision doesn’t found. Even more
lessen sexual pleasure 1974 > Aspirin found to reduce/prevent
shocking, from heart attacks.
2001 to 2014, the
■ A study of 67 circumcised and uncircumcised 1986 > Aspirin linked to Reye’s syndrome,
wealthy gained
contraindicating it in kids with flu
men found there were “no differences” in three years of
symptoms.
sensations when their penises were subjected to longevity, while
pain, warmth, and other stimulants, the Journal poorer folks’ life 1997 > Stroke damage found to be limited if
of Urology reports. During the pain testing, the spans stayed the aspirin is taken early after the event.
circumcised penises were overheard groaning, same. 2016 > Docs approve daily aspirin for prevent-
“Again?” ing heart attacks, cancer, and strokes.

14 MEN’S FITNESS APRIL 2017

 Fitness
Breakthroughs

Join the
underwater
resistance
What do America’s top
W surfer Kelly Slater and
NBA Orlando Magic’s
player Aaron Gordon
have in common? Their love for
underwater workouts. Water is 800 AND YOU
times denser than air, so resisting THOUGHT
AQUAMAN GOT
it as you raise weights or do squats SUPERHUMAN
gives you a super-intense workout STRENGTH
without stressing your joints. Slater RESISTING
runs on the ocean floor carrying MERE AIR?
rocks to boost lung power and
muscle strength; Gordon became
a high-leaping dunk king by
carrying a huge kettlebell across
the bottom of a deep pool. To start,
go to mensfitness.com/underwater This Blackbird flies — and folds! GRAB A
for some great H2O workouts TOILET
and links to underwater-exercise ■ Bring on the hassle- looks cool — when SEAT AND DO
videos from Speedo USA, then find free bike commute! we rode it around for A FEW SETS
Sleek and sturdy, testing, we were asked
yourself a beach or pool and some ■ We call them
Tern heads. the Tern Eclipse X22 about it twice in the
kettlebells or dumbbells and hop in. The X22 rides like a “Blackbird” is a road- first five minutes — but dumbbells,
dream but folds in racing–inspired has the tech to match: treadmills, and
just 10 seconds. commuter/light tourer Hand-built 26” wheels spin bikes. What
that rides like a full- with race-tuned frame do billions of
Speedo gear
size bike yet folds geometry as well as bacteria call them?
down in 10 seconds so Shimano’s 22-speed We’re guessing
it can be carried neatly drivetrain and hydraulic “carnival rides”.
onto an elevator and disc brakes to make it Fitness
cosied up right next to tight and responsive. reviewer FitRated
your desk. R33 000, ternbicycles. recently swabbed
com (with distributors 27 pieces of
With its sleek design
equipment at three
and stealth black paint in Gauteng and the
gyms and found
job, the bike not only Western Cape).
F r o m t o p : C o u r t e s y o f S p e e d o ; C o u r t e s y o f Te r n B i c y c l e s

they were crawling

with millions of
potentially harmful
■ To make underwater training more com- bacteria. Worst
fortable and effective for land-dwellers, offender: free
Speedo has unveiled a new line called Speedo weights, with 362
Fit, which consists of specially designed gog- times more germs
gles, hand paddles, compression swimwear, than a toilet seat.
fins, and sneakers, like these men’s Upswell To stay safe,
water shoes, which have S-Trac outsoles to avoid touching
maximise traction and FluidFlow technology your eyes/mouth
that lets water flow freely through the during a workout,
midsole to increase water resistance and and be sure to
drag. From R960, ubuy.za.com . wash your hands
afterwards.
FOR MORE FITNESS TECH, GO TO MENSFITNESS.CO.ZA

16 MEN’S FITNESS APRIL 2017

 Nutrition Breakthroughs

THE PRODIGAL
STICK: BUTTER
IS FINALLY
COMING HOME,
FULLY FORGIVEN.
Fast-food takeaway:
deadly chemicals
■ As if you needed another reason to avoid
drive-thru windows: A new study out of George
Washington University, USA, of almost 9000
subjects found that fast-food eaters had
phthalate (“THAL-ate”) levels up to 40% higher
than non-fast-food eaters. Phthalates, harmful
industrial chemicals used in food packaging,
are linked to birth defects, asthma, obesity, and
Butter
beats
veg oil,
low-fat
dairy
Yet another nail in vege-
table oils’ coffin: A recent
Y study in the British Medi-
cal Journal confirmed that
not only is vegetable oil not health-
ier to eat than butter, it may actu-
ally be worse. Researchers focused
on the cholesterol levels of more
than 9500 seniors and found that
those who used oils high in linoleic
acid — like corn, soybean, and sun-
flower oil — died at an earlier age
than those who stuck with but-
ter. They also found that switching
from butter to veggie oil did noth-
ing to reduce heart disease or over-
all mortality. To add even more,
uh, fat to the fire, a newly released
15-year study on 3000-plus adults
FRUCTOSE
who ate higher levels of full-fat
F’S YOU UP dairy products came to the happy
■ Fructose, the
conclusion that full-fat dairy is
sugar found in even healthier than low-fat dairy,
high-fructose corn as subjects ended up with a 46%
syrup (the bane lower risk of developing diabetes,
of soft drinks and
processed foods) the journal of Circulation reports.
It’s a real drag.
as well as natural
From top: Claire Benoist / The Licensing Project; Jarren Vink

Fructose, the
foods like fruit and
brain-development problems in babies, as well curse of sodas/
honey, can alter processed foods,
as, from now on, fast-food fiends. Melt yourself a better butter
brain genes and up can alter genes
the risk of diseases (and not for
such as diabetes, the better). ■ To easily step up your butter game —
Going high-fat? Eat grapes, too heart disease, especially when using it for cooking — make
and Alzheimer’s, clarified butter (aka “ghee”), a clear, pure
■ As you transition from vegetable oils and low-fat the University of butter thought to be healthier (one study found
dairy to butter and other whole-fat dairy products California, USA it lowers LDL cholesterol); it keeps longer and
(see story, far right), consider this too: Adding reports. But relax: has a higher smoke point, so you can sear
grapes to a high-butter-fat diet (that is, a diet with The study also foods without setting off smoke alarms. Just
33–44% of its calories from fat) boosts the amount found that DHA, an melt a cut-up stick of grass-fed, unsalted
of polyphenols you get — a good thing, since omega-3 fatty acid
butter in a pan over medium heat; it’ll bubble
polyphenols cut overall body fat and increase good in foods like fatty
(that’s the water boiling out of it) and the milk
gut bacteria, according to two new studies from fish and eggs, can
completely repair
fat solids will foam. Simmer till the bubbling
the University of North Carolina at Greensboro. almost stops, then set a coffee filter in a
the damage.
Aim for a cup of red grapes a day. strainer and pour the liquid through into a jar.

18 MEN’S FITNESS APRIL 2017

 Brain Breakthroughs

A BLONDE’S
Sleep on it, Baby, Baby (and give them
FAVOURITE NEW an answer in the morning)
JOKE: WHY DID
THE REDHEAD ■ Meat Loaf had the kept or dumped while
KEEP STARING right idea: Next time asleep. They (again
AT THE OJ? IT SAID you’ve got a big decision — and much to their
“CONCENTRATE”. to make, go to bed — chagrin — the rats, not
odds are, you’ll have a the scientists) were
better answer when you then euthanised and
wake up. their brains probed.
Scientists at the The takeaway:
University of Bristol During sleep, the brain
in England implanted swiftly sorts the day’s
electrodes in the experiences and files
brains of male rats. the meaningful ones to
Dark Chocolate After recovering from the memory, essentially
Helps You the surgery, they (the “decluttering” the
Snooze rats, not the scientists) mind and allowing it to
alternated sleeping, focus better on what’s
■ Prone to tossing resting, and roaming important — like making
and turning? Try eating free while scientists crucial decisions.
foods high in magnesium, tracked what info they’d —J A M E S R O S E N T H A L
say researchers at
Scotland’s Edinburgh
and England’s Cambridge
universities. Magnesium

Blondes win IQ
regulates circadian
rhythms, so you get
sounder, more satisfying

contest by a hair
sleep. Dark chocolate
is a great source of
magnesium, as are leafy
greens, seeds, nuts…
How many blondes does it take to change a Yeah, never mind, you Cover your eyes.
lightbulb? Just one — and she’s smart enough To make better
H to know she doesn’t have to spin the ladder or
stopped reading at “dark
chocolate”.
decisions, go to bed.

the house to do it. American Ohio State Uni-

versity researcher Jay Zagorsky, PhD, compared data on
more than 10 000 14 to 21-year-olds who’d been included
in a US Longitudinal Survey and had also taken the Narcissists Take More “Reality” Trips
Armed Forces Qualification Test, which measures IQ
and lists race and hair colour. What he found: Among ■ Surprise! The Personality Inventory.
most narcissistic The study was unable
Caucasian women (Hispanics and African-Ameri- people watch the to conclude whether
cans were excluded from the study), blondes average most television — and, pre-existing narcissism
IQ was the highest, at 103.2; brunettes followed at 102.7, particularly, the most caused the self-
with redheads next at 101.2, and raven-haired women reality shows, say absorbed students
at 100.5. This doesn’t mean that blonde women, with Ohio State University to watch and identify
and University
P r o p s t y l i n g b y A n g e l a C a m p o s / S t o c k l a n d M a r t e l ; J a m e s D e v a n e y/ W i r e i m a g e
with the narcissists on
their 0.5-point lead, are actually smarter than non- of Pennsylvania reality TV, or watching
blondes, says Zagorsky, just that they’re certainly not researchers who so much narcissistic
dumb. And in case you’re wondering, blond Caucasian monitored the behaviour caused them
men lost to brown-haired men 103.9 to 104.4 — which, TV-viewing habits to become narcissistic.
we feel compelled to point out, proves just one thing: of 565 students, Either way, everyone in
Selfie idolatry.
F r o m t o p : J e n n i f e r L i v i n g s t o n / Tr u n k A r c h i v e ; B e n A l s o p ;

then gave each the Kardashian family

The guys’ IQs were still all higher than the women’s. Egocentric people love
the Narcissistic wants a copy.
reality TV.

Don’t despair: Though things may seem bleak, there’s powerfully effective help out there — and some of it’s even free, fun,
and right outside your door. A new batch of studies confirm you can successfully fight depression with:
Three
(Proven!) 1) Strenuous aerobic exercise. As Cognition and Emotio n reports, 80 subjects took a psychological survey after watching a sad
Ways to Beat scene from the 79 film The Champ (“Wake up, Champ! Don’t sleep now; we gotta go home!”), then half did 30 minutes of vigorous
aerobics while the other half just sat and (we assume) sobbed. Afterwards, the exercisers had less of an emotional hangover and
Depression
felt happier than the idlers. So, when you’re down, go run — or bike, or swim — it off. And for god’s sake, no tearjerkers!
2) Again, exercise. DNA research on 396 adult subjects at the University of Florida revealed that those who had a gene
predisposing them to depression usually also had a gene that allowed exercise to help or even prevent that depression.
3) Mindfulness-based cognitive therapy (MBCT). If you’re glum, using a combo of cognitive (thinking-related) therapy and
mindfulness training can lift the depression and make it 31% less likely you’ll relapse for a year, says the Journal of the American
Medical Association, Psychiatry .

20 MEN’S FITNESS APRIL 2017

your limits.then push further.

NEW

Tel: +27 11 234 9890 I sales@optimumnutrition.co.za

 Close your eyes and picture one of
the most versatile adventure bikes
on the market, the BMW GS. Now
combine that with the meanest
bobber imaginable and what do
you get? The GS Mad Max.
By Gavin Perry
Photography by Nicole Louw

The

MadMax Machine
22 MEN’S FITNESS APRIL 2017
All About Mad Max

I have seen some interesting creations

over the last year, and they seem to
be getting better and better in South
Africa. There is customising; like a paint
job and some after-market parts. And
then there are those jobs that entirely
change the base bike into something Rizoma black quick filler cap completes the look. It also
unrecognisable. The GS Mad Max makes refuelling quick and convenient.
project was one of these builds.
This particular build was done by
Theunis and his team at Reconstructed
Customs. Their client had just bought
a brand new BMW GS 1200 and rode it
from BMW to Reconstructed, arriving
there with only 5km on the clock. His
entire brief to Theunis, with some hand
gestures and limited words were “OFF”
while pointing to the seat, and “MAD
MAX”.
From there they were not entirely sure
what the plan was. And even now when Black stretched and widened side panels add an aggres-
you ask where the ideas and inspiration sive look up front.
came from they say step-by-step; as
throughout the build they implemented
every new idea that came to mind. Once
the bike was stripped down of everything
including the motor and only a frame
remained, they did the first request of
cutting half the seat away, which was the
first visual cue that helped the flow of
additional plans and ideas.
When I say this bike ended up entirely
different I really mean it. The parts added
and changed are so extensive that the Reworked and oversized rear mag, fully exposed for
mental picture your mind builds leaves view complements of a short compact Akrapovic pipe.
you itching to see what the bike is actually
going to look like. This is as much of the
additions and build as I was able to get
from Theunis in our interview.
A massively thick 160 front wheel was
added. The bike is fitted with Pirelli Rally
off-road tyres for that rugged off-road
look. For the rear they ordered a standard
GS 1200 rim and turned their own spokes
and inner hub.
They then added disc spacers and
mounting brackets, new calliper brackets
Reconstructed custom short chopped seat, with
custom leather stitch work offers a new level of
exclusivity.

APRIL 2017 MEN’S FITNESS 23

 ● Game Changers Ride

“But one thing was clear, loads of thought,

planning and passion went into the GS
Mad Max project!”

24 MEN’S FITNESS APRIL 2017

with spacers and new braided hoses.
The front mudguard was modified to
fit the new massive wheel. The GS has
a new Trelli lever system designed and
engineered to fit the new triple clamps.
(This is that funny little thing at the
bottom of the triple clamp that can move
360.) From the front of the bike you can
see right into what I am talking about.
New triple clamps (much bigger), new top
yokes (much bigger) with stoppers and
new off-road style, and of course Pro Taper
handle bars. There’s a semi-progressive
spring on the front shock with a new
headlight and clock bracket designed and
made up to house a Triumph scrambler
headlight, ordered and modified to fit. A
front fog light was fitted and modified at
the end of the front shocks down by the
front wheel axil; this took me time to like,
but it grew on me, I would have maybe
just made the casing clear glass instead
of yellow. They had to retrofit the entire
wiring harness and computer box, which
meant modifying the complete wiring
harness to get all the fault codes away…
The ECU was flashed and loaded with
custom maps so Traction Control, Heated
Grips, and all original riding aids would
work according to BMW spec.
The build up until this point was no joke,
the time taken just to get to this point…
From there the radiator was flared for
a more aggressive look plus they needed
to make space for the wider forks to
turn. New radiator piping and wiring
was added, original side panels were
completely modified and rebuilt to fit. A
completely new subframe was built. they
used the original seat and modified that
so it can still lock as standard. With an
added Reconstructed logo. They built a
completely new battery box and installed
a BMW quickshifter. I love it this kind of
detail, it gives thought to the ride, adding
the needed modern features we all want
in a bike.
The airbox was removed and a K&N
filter kit was modified and added. A full
Akrapovic titanium headers system was
also installed and modified to fit the
titanium Akrapovic slip on. This was the
one part left that was not blacked out, I
get it because titanium burns blue on the
pipe and its pretty to look at…. If it were
my bike I would have ceramic coated the
thing black! Alas it’s not my bike. If you
think this is where the list ends you’d be
wrong because complete custom LED
tail light with custom plastic covers were Rizoma mirror, smaller and more sleek-looking
than the standard. This vastly improves the look of
also added with a custom mesh to finish the bike.
off the look as well as some small detail
accessories fitted namely:
Foldaway brake and clutch levers,
foldaway rear brake pedal, foldaway
gear selector, bar ends, Rizoma Fuel cap,
Rizoma Mirrors, Rizoma frame plugs,
Rizoma adventure foot pegs, Rizoma side
stand base. And then the final touch of
blackout custom paint – frame, engine,
engine covers, shocks, springs, wheels,
all panels, everything! I am sure there
was more done and some of the really
technical stuff I didn’t understand or get.
But one thing was clear, loads of thought,
planning and passion went into the GS
Mad Max project! And it really shows in
the end result.
When the bike arrived at studio for
photographic work I literally stood there
amazed, it is the meanest most badass bike
I had ever seen. I couldn’t even visually
take in all the detail, but one thing was for
sure, it had presence! It was a head turner.
I enjoyed getting the needed images in The view from the back gives one a clear idea of how
wide the engine pops out on each side and an apprecia-
studio, but all I really wanted to do was go tion for the short seat and custom built-in lights.
for a test drive.
When it was finally time to test ride I was
curious if all the crazy changes made to
this great looking bike would compromise
the ride. A standard GS 1200 is an
amazing riders bike, it can really hold its
own on and off the road. I was concerned
about the massive front tyre… And then
straight away as I set off all concerns were
dissolved. It was good, so very good, the
front tyre made a difference to how agile
the GS usually is, but nothing terrible. The The de-cat short circular pipe looks and sounds
rest was absolute magic. The sound, the awesome. Adding to the overall appeal.
power, and the overall feel are all there to
compliment the killer look this Mad Max
bike puts out.
This was my first exposure to
Reconstructed Customs and the work
they do and I am so impressed. It has
really put them on the map for me. If I
had the money I would love the Mad Max
build. But if you go for a brand new GS
at R200 000 you are going to be in for
another R200 000 on custom parts, as
far as fully custom bikes go that isn’t bad.
This build takes about three months to
complete. So if you want one that’s all you
need to know. ■
From the front the massive tyre lets any onlooker
know this bike means serious business.
 ● Game Changers Training

Cardio your way

Believe it or not, the latest
research will have you rethinking your
weight-training sessions — and adding
aerobic exercise
By Sean Hyson, CSCS
Photograph by Jorg Badura
Why Cardio
cally no proof it harms
actual muscle gains
muscle fibres, while
heavy lifting works
caution that over-
training is a possibil-
Got a Bad Rep over time. mainly type II fibres. ity with any exercise,
■ When you do It’s the difference And how does HIIT and that if you mix
steady-state cardio between smelling affect lifters? The cardio and lifting, you
(i.e, aerobic training, smoke and seeing fire. American Journal should consider how
including long runs, Another study in of Strength and Con- much you can recover
cycling, etc), you run PLOS ONE pitted a ditioning Research from. Ask yourself
down your body’s resistance-training– found not only that it how active you are

■ The fitness world has always

been split down the middle
between those who love to lift and
energy reserves. That
causes the activation
of a compound called
only group against
subjects who lifted
and did steady-state
didn’t hinder gains in
strength or muscle
mass, but that it
out of the gym — e.g,
do you work at a desk,
or do manual labour?
AMPK. In vitro and cycling for 30 to 60 also actually led to — and how much your
those who love doing cardio. Most minutes. Not only did improved body com- diet and sleep are on
rodent studies over
people who seek to get in shape the past 20 years have both groups improve position. point. But one to two
choose to either build muscle by shown that, in an their max leg press HIIT sessions and two
lifting weights and training with effort to protect your by about the same or more low-intensity
amount, but the How You Can aerobic workouts on
short, intense workouts, or burn fat body by preserving its Strike a Balance
energy stores, AMPK lifting-plus-cardio top of three to four
by hitting the treadmill and exer- guys actually gained ■ “The idea that 30 lifting days per week
inhibits a protein
cising at a moderate intensity for called mTOR, which is much more muscle minutes of cardio is should work well for
longer workouts. Obviously, for well- the body’s main driver than the lifting-only going to eat up muscle most people.
of muscle growth. guys — and of course, makes me laugh”, Sceptical? Consider
rounded fitness, you need a blend of says Don Saladino
Add to that the that’s in addition to this: Any given week,
both approaches; but past research improved aerobic (driveclubs.com), a Saladino uses various
findings of a study
had shown that aerobic exercise can that showed leg-press capacity. Why they trainer to celebrities aerobic and anaerobic
lessen muscle and strength gains strength was reduced gained more muscle and athletes in New cardio methods rang-
isn’t clear, but it may York City. “The body ing from walking to
— a heartbreaking compromise for more in a group that
lifted and did aerobic be because aerobic is more resilient than battling ropes — and
lifters, and fuel for grizzled gym training activates we think.” he looks like a Roman
training than in guys
veterans who like to warn skinny type I endurance He does, however, gladiator.
who only lifted, and
newbies that doing any cardio will you can see how the
keep them small forever. But, good anti-aerobics move-
news: Recent studies indicate that
the so-called “interference effect” that
ment gained steam.
In other words, it HARD “I want to test myself
and max out my lifts.
Week nine, work up
to a 3-rep max, and

FACTS
would seem that at What’s the best way then in Week ten go
aerobics has on muscle isn’t what we least slow cardio (as to do that?” for one set of 1 rep.
thought. And that means a lifter can DOUG F, DURBAN By gradually working
opposed to high- OUR TRAINING your way down in reps
have his weights and his treadmill intensity interval DIRECTOR, SEAN ■ I like the system and up in weight, you
too. Here’s how to do it. training, or HIIT, HYSON, SOLVES used by Ed Coan, prepare your body to
which is cardio but YOUR WORKOUT who’s widely regarded handle the heaviest
anaerobic in nature) CONUNDRUMS as the greatest load safely.
would sabotage powerlifter of all time. Feel free to repeat
It’s simple to follow and the cycle for another
your ability to make
works great. ten weeks afterwards
strength gains.
Give yourself 10 when you will have a
Right? weeks and focus on significantly better
one major lift — the idea of what you
What the New
Science Says squat, bench-press, or can lift and can set
deadlift — per workout. specific goals. That’s
■ Wrong — at least For the first two what Coan did, and he
according to long- weeks, work up to the ultimately deadlifted
term human studies. heaviest load you can 407kg at a bodyweight
A recent review in handle for two sets of of 100.
Sports Medicine 10 reps — each should
be explosive and done Sean Hyson, CSCS,
found evidence to
with perfect technique. is the Men’s Fitness
suggest that, while
Spend the next two Training Director and
the interference effect weeks doing sets of 8 author of 101 Best
does damage muscle reps. Then go to five Workouts of All Time,
FOR MORE ABOUT CARDIO WORKOUTS, signalling within the sets for four weeks. In 101bestworkouts.com.
GO TO MENSFITNESS.CO.ZA
body, there’s practi-

26 MEN’S FITNESS APRIL 2017

to muscle

Cardio and lifting

don’t need to be
mutually exclusive
anymore.
 ● Game Changers Nutrition

Power picnics
For your next BOMBPROOF GRAIN BOWL

big adventure, whip 1) Quinoa with Shrimp

up one of these
6-minute muscle- ■ “This is basically like As long as you
P A C K I T:
friendly meals to go. one of those -Chipo- eat it the same day you
By Shawn Donnelly tle bowls, except much pack it, this bowl doesn’t
Photographs by healthier”, says Lentzke. need to be refriger-
Ben Alsop “It’s super filling, but the ated. Good ole Tupper-
fibre comes from qui- ware is perfect because
noa instead of rice and no amount of jostling
beans, the protein from of these hearty ingre-
the shrimp, and the dients (shrimp is even
healthy fats from the more durable than
Packing avocado.” salmon; and quinoa,
meals
P for a
M A K E I T : Cook a cup
of quinoa. Add in diced
unlike rice, stays slightly
crunchy no matter how
day out grilled shrimp, half a moist it gets) will change
sliced avocado, and a their taste or texture. In
isn’t as easy
dollop of your favou- fact, it may even add fla-
as it sounds: rite salsa to flavour the vour, as the quinoa mar-
Pre-packaged quinoa. Mix everything inates in the shrimp and
meals are often together. salsa.
heavy on empty
calories, fat, and
preservatives; and Have a steak out.
that hotchpotch Keep steak salad
cool with bottles of
of foods you grab frozen water you can
from the fridge drink afterwards.
often ends up a
mess by the time
you open your
pack to eat. Solve
both problems by
pre-making meals
that are filled with
superfoods and
easily stowed.

Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Angela Campos/Stockland Mar tel;
“Once you know
how to cook and
stow your own
meals, you’ll
stop grabbing
nutritionally
empty snacks
when you’re on
the go”, says elite-
level duathlete
Jennifer Lentzke,
RD, a sports
dietitian with Toro
Performance. “It’s
Ya k i m a C a m p B l a n k e t c o u r t e s y o f P e n d l e t o n

all about packing

a meal that’s
satisfying, but also
getting the right
1
balance of protein, Go Nuttzo. Toted in
fibre, and healthy a zip-close, ritzier
(healthier!) PB&Js
fats.” turn out almost like
power bars. mens
fitness.com/picnic

28 MEN’S FITNESS APRIL 2017

2
TORTILLA TORPEDO
Chicken and
Avocado Wrap
■ Wraps are far supe-
rior to bread when
it comes to staving
off sogginess, says
Lentzke, so they’re
built for loading up on
veggies. Here, you get
your healthy fats from
almonds and avocado,
protein from chicken,
and fibre from the flat-
bread, hummus, and
spinach. Top off with
your favourite veggies.
Take a large
M A K E I T:
whole-wheat wrap, flat-
bread or roti, line with
hummus, layer in raw
spinach. Add sliced
grilled chicken breast
and top with sliced avo-
cado and a few slivered
almonds.
Rolled in a cou-
P A C K I T:
ple layers of aluminium
foil, a wrap is indestruc-
tible and can even be
easily eaten on the move
— just unwrap it as you
go. For extra protec-
tion, a flask or insulated
coffee mug works as a
“wrap canister”.
3
PROTEIN POUCH
Loaded Chicken
Sweet Potato
■ Compared with
regular potatoes, sweet
potatoes — which are full
of vitamin A for stronger
bones and better
immune function — pack
more of a nutritional
punch and are equally
as filling. But the skin
is the best part, not
Bonus tip
■ If you’re cooking
for a group or for more
than one outing in a
week, bake a batch —
they keep really well.
3
because it’s full of fibre
but because it acts as a
natural carrying case.
2 three cloves of chopped
Bake a sweet
M A K E I T:
potato for 45 minutes
(or nuke it for five), and
scoop out some of the
potato from the skin.
Grill some chicken and
chop it up small. As soon
as the potato is done,
drop in the chicken and
some shredded cheese
and close up the potato
so it melts. Open back up
and layer with sautéed
kale, sea salt, and a
dollop of salsa. Close it
up again. Wrap in foil.
Foil and a
P A C K I T:
plastic bag are plenty
to keep a sweet potato
safe. “It’s so hearty,
and it doesn’t matter if
it gets smashed”, says
Lentzke. “It’s like an
indestructible nutrition
bomb that works warm
or cold.”
Pro Picnic Tip!
Carb-Free
Sugar
■ “Foods that are
on the lower end of
the glycaemic index
provide a slower
release of sugar into
the bloodstream so
you don’t get a tem-
porary energy high
followed by a big
crash”, explains
Lentzke. “It’s that
crash that causes
you to go looking for
artificial energy in
the form of caffeine
or sugar.”
4
LIQUID LUNCH
Black Bean
Chicken Chilli
■ Meat and beans are
what makes chilli such
a protein powerhouse
— use ground chicken
to keep it lean and
black beans for extra
iron. Hot and hearty,
chilli goes great on
a high-altitude hike,
ride, or climb.
In a pan, sauté
M A K E I T:
450g of lean ground
chicken until brown.
Add a chopped onion,
garlic, and cook for two
more minutes, stirring
occasionally. Add a can
of black beans, two
tablespoons of chilli
powder, one tablespoon
each of ground cumin,
sea salt, and peri-
peri sauce, two cans
of diced tomatoes, a
dollop of tomato sauce,
and a cup of water.
Simmer on low for
30 minutes.
4 A good flask
P A C K I T:
will keep chilli or soup
hot for up to 12 hours.
A 450ml model or
A potato’s skin is full smaller stashes easily
inside any backpack or
of fibre and acts shoulder bag, or in your
as a carrying bike’s water bottle cage
case for everything (maybe even in a large
coat pocket). Eat with a
you load inside. spoon or simply drink it!
APRIL 2017 MEN’S FITNESS 29
 ● Game Changers Nutrition
Ace the summer’s outdoor-cookout sensation with this recipe, which is
way faster and healthier than your average braaivleis
Eat This, Not That!

The king
Who knew that taking a half can of beer, stuffing it in a
whole chicken where the sun don’t shine, then smoking
W it would be a super-healthy way to cook a bird? Not to
mention a super-effective way to get rid of the worst-

of birds
tasting beer in your fridge. The suds turn to steam, which helps
cook the chicken from the inside, keeping it moist. Also, stand-
ing the chicken up on the braai means the legs — which take the
most time to cook — are exposed to the most intense heat, so your
chicken cooks evenly without drying out the breast. The result?
One of the tastiest chickens imaginable — one that requires pre-
cisely zero heavy sauces or distracting sides. So ditch your usual
tjop en dop recipes, with their sugary sauces and overly salty dry
rubs, and go with this simple classic.

MAKES 4 SERVINGS

INGREDIENTS

1 chicken (1.5kg)
Go Heavy • 700ml Coca-Cola
or Go Home ¾ tsp salt

■ A Hansa 440ml • Freshly cracked pepper

long tom is our 1 can beer
go-to choice for
beer-can chicken HOW TO MAKE IT
because a) the
Combine the chicken
bigger can offers
and the Coke and soak
extra support on
overnight in the fridge.
the braai; and b) the
Prep the braai. If using
lighter pilsner taste
charcoal, bank the hot
won’t overpower
coals to one side to
your meat.
create a cooler section
for indirect cooking. If
using a gas braai, leave
one section of burners
off and the others set
on medium. Remove the
MASTER CLASS chicken from the soda
Brine and dry it all over. Rub
your bird with salt and pepper.
Open up the beer can;
■ Lean meats like slug half of it. Mount
chicken, turkey, the chicken on top of
and pork tend to dry the beer can, running
out easily, which the can through the
is why they bene- chicken’s cavity until
fit immensely from it’s firmly lodged. Place
a long soak in fla- on the cooler side of the
voured liquid. A braai, cover, and cook
standard brine (and until a thermometer
one that you can inserted into the thigh
F r o m l e f t : u r b a n b u z z /A l a m y ; S c o t t G r u m m e t t

use here) consists reads 70°C, about 1

of 6 cups water, to 1½ hours. You can
2 cups salt, and 2 baste the chicken with
cups sugar. Add any
other flavour boost- Can it: Standing your favourite sauce
in the last 20 minutes
ers you want (garlic, your chicken or so, but it’s so moist,
herbs, apple juice)
and heat to dissolve upright means you don’t really need
it. Remove the chicken
the salt/sugar; cool, it’ll cook evenly and allow to rest for 15
then add the meat.
Store in the fridge (breast included). minutes before carving.
Serve with rolls, gravy
for a few hours, or
or chakalaka and a
overnight.
salad.

30 MEN’S FITNESS APRIL 2017

 Popcorn. Load up on lean

Weight loss
fare like grilled veggies
to keep your gains.
● Game Changers

Mains Sides Desserts Drinks

Pork ribs, Mac & Ice cream, Soft drinks

boerewors, cheese, cakes,
hotdogs, potato cheesecake

AWFUL
fried chips, dips,
chicken processed
snack
foods

Pork chops, Baked Pies, Beer,

NOT AS BAD
smoked beans, pap, cookies, margarita,
meats, potato salad, brownies sangria, dark
prime rib mayo-based liquor
coleslaw

How to Cheese-
burgers,
Corn on the
cob w/
Pudding,
sorbet
Light beer,
clear liquor,

survive a potjie
chicken with butter, lemonade
BBQ sauce, deviled eggs,
OK all-beef chips and
hotdogs salsa

(without feeling deprived)

Lean Green beans, Jelly, Diet soft
PRETTY GOOD

■ You haven’t been

The Potjie Battle Plan: Portions hambur gers, bean salads, frozen drinks, red/
busting your ass in the
ostrich meat, fruit salads, yoghurt, white wine,
gym for months just to skinless baked Italian ices, fruit juice
see your abs and pecs Mains and Sides: Feel free to fill up a chicken potatoes ice lollies
go up in flames on a plate — and a second, if you’re famished thighs,
buddy’s backyard potjie. — but make sure that no more than ¼ of pork loin,
the plate is awful/not as bad items; no beef ribs
But you don’t want to
more than ¼ is okay items, and at least ½
be rude… To navigate is pretty good and great items.
the obstacle course
that is the typical South Desserts: Whatever you have, eat it in a Lamb/ Vinegar- Fruit salad, Sparkling
African potjie without cup, not on a huge plate. And think small: beef shish based melon, water/
A scoop of ice cream, 2 cookies, etc. And kebabs, fish, coleslaw, unbuttered seltzer,
blowing your diet or
G R E AT

don’t eat more than a cup full. skinless nuts & popcorn, unsweet-
looking like a douche,
chicken seeds, raw hard cheese ened teas,
use this chart, which Drinks: For a three-hour potjie, max out

C l o c k w i s e f r o m t o p l e f t : C l a i r e B e n o i s t ; B o n A p p e t i t /A l a m y ; D . H u r s t /A l a m y ; F r a n k B e a n / G e t t y ; V i k t o r
breasts, or grilled (not (saved from iced coffee
ranks the most common at 1 awful/not as bad drink, 2 okay/pretty sirloin/flank burnt) fruits/ the buffet) (light on
offerings by nutritional good drinks, and unlimited great drinks. steak veggies sugar/cream)
value. — A D A M B I B L E

F i s c h e r /A l a m y ; Va l e n t y n Vo l k o v/A l a m y ; Z o o n a r G m b H /A l a m y ; B i n h T h a n h B u i / S h u t t e r s t o c k
11 Healthy Ways to Hack a Potjie

1) Drink tons of water 6) Chew sugar-free pep- ■ If you’re craving a FILE UNDER:

before you go — you’ll
not only feel fuller, you’ll
spend so much time
peeing you won’t have a
chance to eat!
2) Have an apple, two
hard-boiled eggs, or a
small whey protein shake
pre-potjie to ease hunger.
3) Bring a “gift”— lean
ground beef, melon — to
guarantee at least one
healthy item to eat.
4) Make double-decker
burgers on just one bun.
5) Can’t beat tempta-
tion? Join it by going for
variety, eating a little bit
of everything.
permint gums (peppermint
can reduce hunger).
7) Hit the lean meats and
veggies before the junk
food starts seducing you.
8) Carry a water bottle to
sip between “real” drinks.
9) If you feel a splurge
coming on, find a remote
spot and knock out a few
sets of push-ups — it’ll
take your appetite away.
10) Play as many games—
lawn darts, cornhole,
soccer — as you can to stay
in a fitness state of mind.
11) Make it a cheat meal
— easy if you know about
the shindig in advance.
good schmear on your
bagel but don’t want
Dream the added calories of
Greek out. Boost Cheese regular cream cheese,
your breakfast switch to the new
with protein-
Greek cream cheese:
packed Greek
It’s got the richness of
cream cheese.
full-fat cream cheese
but almost half the
calories, 50% less fat,
four times the protein,
plus the active
bacterial cultures of
Greek yoghurt. Try
Green Mountain’s
version (available
online, igourmet.com ),
or check your local
grocery.
Bored Stuff
■ Keep healthy
snacks nearby
during downtime:
People consume
more junk — chips,
sweets, fast food
— when they’re
bored, researchers
at a meeting of the
British Psychological
Society reported.
Also reported: During
the presentation of
the study, 90kg of
chips, doughnuts,
and Big Macs were
consumed by
audience members.

32 MEN’S FITNESS APRIL 2017

 ● Game Changers Strength strategies
■ Sometimes you don’t
have to actually lift
Tank: PITBULL H O L LY W O O D weights to get bigger—
Shorts: MUSCLE
LULULEMON you can just hold them.
A chest Isometric training, in
which you typically hold
like Terry a rep at the midpoint
Crews’ or bottom for a few
seconds, is a valid
Build muscle with technique. “I use it to
isometric training
stimulate muscle growth
and strengthen con-
nective tissues”, says
Latreal Mitchell, a Holly-
wood trainer who works
with movie star Terry
Crews. For example, “if
it’s a leg day, I may have
him hold a squat with
heavy dumbbells for 10
seconds in the bottom”.

Chest Workout
with Isometrics
Alternate sets of A and
B. Rest only after sets of
isometric push-ups.

A SMITH MACHINE
BENCH PRESS
Sets: 3 Reps: 15, 8, as
many as possible
Rest: 0 sec

B ISOMETRIC PUSH-UP
Sets: 3 Reps: 10
Rest: 90–120 sec
Hold the midpoint of each
rep for five seconds.

Twisting your
LIES WE LIVE BY
feet activates
more muscle.
Myth: “Low reps build muscle,
high reps define it.”
■ This idea began on size, then switched

Want to lift
in the sport of to lighter, higher-rep
bodybuilding, training when trying
where competitors to get defined before

S t y l i n g b y C h r i s t i n a S i m o n e t t i ; G r o o m i n g b y C a s e y G e r e n / B e r n s t e i n & A n d r i u l l i u s i n g Av è n e ;
more? Screw it!
traditionally lifted a show. While the
heavy weights to put bodybuilders typically
took this to mean that
Hang tough. The combo sets of 10 or more reps
of building muscle and “burned cuts” into their
burning fat gets you cut.
muscles, the credit
Get strong from You can’t just stand there and expect to should really have gone
the ground up by to the fat-shedding
imagining you’re
Y build muscle — not even when you’re lift-
diet they followed
ing. Before you begin a set of any stand-
twisting your feet simultaneously.
ing exercise, place your feet flat on the True, high-rep sets
into the floor floor and imagine you’re using your soles to tighten do burn more calories
before a set screws — your toes seemingly pushing outwards than low-rep ones,
By Sean Hyson, CSCS and your heels straining to come inward. Here’s the but the difference is
Photographs by James nominal. And research
trick though: You don’t want to actually move your suggests that high reps
Michelfelder
feet. Just actively drive them downwards and exter- can be as effective for
nally so they root into the floor and nothing can putting on muscle as
move them. If you do it right, the arches of your feet heavy training — in fact,
the American Public
will become more pronounced and your glutes will Library of Science
tighten up immediately, which prepares your body reported that subjects
for the lift. It also ensures that your knees will line who did 24-rep sets
Crews: Jim Wright

up with your toes when you squat or deadlift. Keep made better gains than
those who did 5-rep
this tension in your feet throughout the whole set. sets. In short: Any kind
The more you practise it, the more natural it will of weight training can
become and the more weight you’ll pile up on the bar. build muscle.

34 MEN’S FITNESS APRIL 2017

 Wrist
rockets
The newest wearable fitness trackers
are slim, sexy, and as smart as a NASA
supercomputer (well, almost). These five
releases have us seriously considering
an upgrade.

By Michael Frank

Photographs by Jarren Vink

SWISS STYLE
(AND SUBTLETY)

Mondaine Helvetica
No.1 Smartwatch
■ If your career or
lifestyle calls for a
tracker that doesn’t
look like a tracker, this
Mondaine number,
which combines the
classic Swiss styling
of a leather-banded
heirloom wristwatch
with the brain of a top
athletic wearable, is
the one for you.
Though it has you
covered in all the
basics — steps, calorie
burn, movement
alerts, sleep tracking
— there’s nothing
basic about its smooth
interface. The watch
itself maintains its
clean look by display-
ing only the time, date,
and your progress
towards your overall
fitness goals (0–100%)
and feeds you all the
Prop St yling by Angela Campos/Stockland Mar tel

Less is more. The
Mondaine maintains
its standout styling
by pushing most of its
data display to your
smartphone.
other numbers on a
phone app.
You’ll need a sepa-
rate tracker for more
advanced metrics
like heart rate or reps,
but the Mondaine
can serve as your
everyday go-to for
the next decade.
R12 300, watchrepublic.co.za
 ● Game Changers Tech
a powerful machine:
THE BEAST 2
On a run or ride, it
SENSOR tracks both speed
MEASURES THE and distance; in a
EXPLOSIVENESS, THE WORKHORSE pool it tracks laps
SPEED, AND
POWER WATTAGE and stroke type. Its
Fitbit Blaze
OF YOUR LIFTS. sensors even give
■ This new Apple- you extra credit for
esque Fitbit pairs well bursts of intensity
with work or workout toward your overall
wear but is still fitness goal, whether
2 packed with features that’s banging out
like a sleep tracker, a set of deadlifts or
heart-rate monitor, running up 10 flights
and step counter. of stairs. It also has
The Blaze can even eight days of battery
tell if you’re running, life and pairs with a
biking, or doing a smartphone.
multisport workout R4 999, shop.garmin.co.za
without you pushing
a single button; and
its “FitStar” coaching
program has a library 4
of short, intense
guided workouts
A GIFT FOR LIFTERS
with graphically
rich animated Beast Sensor
demonstrations. ■ The folks at Beast
If you like to track have gone several
runs and rides with steps beyond
GPS, you’ll need to tracking rep count
pair it with your by creating a device
phone — but it does purpose-built for
3 have on-wrist con- lifting.
trols for your phone’s The Beast Sensor —
music library and for which can be fixed to
forwarding texts and a body vest for things
voice mails. like pull-ups or push-
R4 399, superbalist.com ups or to a wristband
for weight work — is
able to measure
explosiveness, speed,
3 and power wattage,
feed that info to a
heat map on your
READY FOR ANY
ADVENTURE
smartphone, then
4 rate your effort. You
Garmin can further refine
Vivoactive HR those metrics by
■ A go-to for every- choosing a specific
one from triathletes goal, whether it’s
to arctic explorers, building speed,
the Garmin has long power, or just size.
dominated the multi- It can even warn
sport market. Now you about overtrain-
the company has ing, sending each rep
figured out a way to to your smartphone
cram everything that in real time, allowing
makes its products you to make adjust-
great into a smooth, ments, such as add-
svelte package. ing reps or weight.
The Vivoactive is R3 330; thisisbeast.com

FOR MORE ABOUT THE LATEST TECH WATCHES,

GO TO MENSFITNESS.CO.ZA

APRIL 2017 MEN’S FITNESS 37

 ● Game Changers Tech

BIGGER, BETTER,
SMARTER

Samsung Gear
S3 Frontier
■ The S3 Frontier is
the first smartwatch
that promises a
fully untethered
experience. It’s a
bigger, better, more
refined take on the
Samsung range. The
stainless-steel case
is attractive with
serrations on the
rotating bezel making
it both stylish and
user-friendly. It’s
packed with features
like an altimeter, a
barometer, a heart-
rate monitor, GPS
and optional LTE. The
Frontier is compatible
with any Android
phone and is truly
built to be tough. Its
face is protected by
Gorilla Glass which
is rated to withstand
drops of about 1.5m
and it can withstand
being submerged in
water at a depth of
1.5m for 30 minutes.
The Gear S3 Frontier
with its authenticity
in design and function
has all the makings of
the best smartwatch
ever.
R5 050, pclinkshop.co.za

■ Scientists at King’s College London have created tights that can detect muscle fatigue.
FUTURE TRACKER

Feel the burn
Coming soon: Gym clothing that can
sense when you’re spent
It’s understood that this breakthrough fibre, with sensors embedded in the fabric (previously
tested only in a lab setting), could be used in wearable trackers and workout clothing to accurately
predict things like exactly how many reps your body has left before the end of a set or at what
mileage you’ll begin to lose form and efficiency. But the primary function of the technology, say
researchers, is injury prevention.

38 MEN’S FITNESS APRIL 2017

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 ● Game Changers Wisdom

Riding shotgun
withBaggsy
Steve ‘Baggsy’ Biagioni has been
driving from the day his feet could
reach the pedals.
by Jason Fleetwood

In the decade that passionate close-

Baggsy has been knit clique. We’re
competitively able to stay focused
drifting he’s made on the task at hand.
appearances at the
FIA World Rallycross How do you keep
Championship, your mental focus?
Gymkhana GRiD It’s all about building Baggsy
Series, and Monza the excitement. I celebrates his
Rally Show where get amped at the
he shared a pit thought of racing
victory after
garage with greats because it’s my winning the 2016
like Lewis Hamilton passion. It has to EXTREME Drift
and Valentino be electric, my
Rossi. The Monster- whole team has to
Allstars final in
sponsored driver has be pumped, then Hungary.
also made selected the vision becomes
appearances in the clear.
Japanese-based I’m not really the moment as yet. But is a continuous
King of Asia and What makes you a type of guy to get the Monza Rally thing. I am always
D1 Grand Prix great driver? all up in your face. in 2015 was truly trying to develop my
championship in As a kid, I grew up I’d rather be subtle epic for me. I got to skills and advance
2015. Baggsy has racing go-karts and about it. I prefer to share a pit garage myself forward as a
proved his mettle I also took part in be humble. And if a with greats like professional driver.
and judging from motocross. My dad competitor decides Lewis Hamilton and
to underestimate Valentino Rossi. What car best
the talented and raced karts while
me, well then, that’s That was definitely describes your
charismatic drifter’s my mum was into
on them. one of the highlights personality, now, in
success and skill, horse riding so Steve ‘Baggsy’ Biagioni.
of my career. 2017?
he has all the this all felt really Winner of the
2009 British Drifting Do your racing That’s easy. It’s
necessary traits to natural for me.
Championship, 2014 instincts kick-in in Since you began got to be the new
make him a drifting Competitive racing
European King of regular traffic? Not your journey into Nissan GT-R. That’s
legend. always seemed Kings Super-final and
really. As stressful motorsport, how what I’m all about.
to be in my blood; the 2016 EXTREME Drift
How do you prepare Allstars. as traffic can be I am have you changed Versatility. It’s the
needless to say, the
for a race? actually very calm and what lessons perfect everyday car,
love for motorsports
on the road. If there have you learnt? yet it still has some
Every big event is won. I remember
stressful because attending some is any frustration, I can’t say I’ve serious power under
there is a lot of drifting events well, I save that for changed all that the hood, just in case
planning involved. in 2007 and I the track. much, though over you need it.
Also, teamwork immediately fell in the years I have
What’s been the best become a lot sharper For more information
plays a big role in love with the sport. FOR OUR
Do you ever try to EXTENDED day of your career? and more refined on Baggsy’s
the preparation CONVERSATION
process. Fortunately, psych other drivers WITH BAGGSY VISIT I wouldn’t say I’ve with my driving. upcoming events
my team is a very out?
MENSFITNESS.CO.ZA had that ‘best’ For me, learning visit baggsyboy.com

40 MEN’S FITNESS APRIL 2017

The 29-year-old English driver has come a long way since his street drifting days in 2007.

APRIL 2017 MEN’S FITNESS 41


Should you
bring her to the
wedding?
Watching a buddy
get hitched can be a
fun, happy time or —
with a girlfriend as
your “plus-one” — a
shrapnel-dodging
crawl through
relationship hell. Take
your pick.
BY SARAH ROSE
42 MEN’S FITNESS APRIL 2017
● Game Changers
The Invitation
YO U T H I N K : Do I want
steak or fish for
dinner?
S H E T H I N KS : Was the
invite addressed to a)
You alone; b) You and
a “guest”; or c) You,
and the bride called
to ask what your
girlfriend’s name
was so she could be
included?
T H E R E A L I T Y: a) and b)
are insults; c) is a sign
you’re known to be
madly in love and off
the market forever.
There is no d).
The Wedding
Guests
YO U T H I N K : What a
great time you’re
having with your
buddy and all the
friends who knew
you in your former
life.
S H E T H I N KS : She’s
meeting the ghosts
of all your girlfriends
past, and is on display
and being judged by
everyone you care
about, and who cares
about you.
T H E R E A L I T Y: As
drinks flow, so do
the secrets — will
you (or she) mind if
she knows them?
And everyone will
be wondering, “Is
It’s high season for she good enough for
happily ever after — but him?” So… is she?
I other people’s weddings
can be relationship
Thunderdomes. Should you bring The Production
your significant other? You could YO U T H I N K : Let’s party!
go alone and be the party’s bachelor S H E T H I N KS : Weddings
du jour, sitting beside the cutest are opportunities for
bridesmaids and dancing with the critique — of friends,
most eligible hotties, while simulta- flowers, dresses,
neously letting your sweetie know bridesmaids, bands,
food: Those olives
you consider yourself still on the
were so small.
market. That’s a lot of drama. Or you
Not bad for a first
could take a cover date — your sister, wedding. Kirkland
your cousin, your lesbian ex-lover. wine, really? The
But if you bring a girlfriend along, bride is totally
be prepared: As the happy couple pregnant, mark my
are pledging their love, you’ll be shotgun.
fighting your way through an ultra T H E R E A L I T Y: Are you
sure you want to see
Ninja Warrior zone loaded with razor
this side of her?
blades and tiger sharks.
Relationships
The Ceremony The Toasts
YO U T H I N K : How touch- YO U S AY: The blushing
ing, she’s crying. couple was meant to
S H E T H I N KS : When she be together.
says, “’Till death do us S H E T H I N KS : We’re
part” — you’ll repeat it. meant to be together.
T H E R E A L I T Y: Are T H E R E A L I T Y: All
you ready? Not just wedding toasts are
Kleenex-ready, but the same: Everyone
“diamonds that was meant to be
cost 2.5 times your together.
monthly salary”
ready? (That’s the
rule of thumb — or, The Pictures
more accurately, YO U T H I N K : Do I have
finger.) something in my
teeth?
S H E T H I N KS : This
The Dinner loving portrait of
YO U T H I N K : There’s the two of you will
your best friend’s last forever. (Or at
dad! High five, old least as long as the
marriage does.)
guy!
T H E R E A L I T Y: In 50
S H E T H I N KS : You’re
ignoring her. years, when an as-yet-
T H E R E A L I T Y: Is she
unborn grandchild
Okay in a room full of stumbles on the pic,
strangers? Will she will you remember
resent you for aban- who she is?
doning her or become
BFFs with the band?
The Dancing
YO U T H I N K : Can I
dance?
How to give S H E T H I N KS : Your
the perfect dance skills predict
wedding gift your future capacity
as a lover.
■ Gifts are hard— T H E R E A L I T Y: Can you
you’ll be scrutinised stare deeply into her
for your generosity. eyes during lyrics
Guestimate
that include the
spending around
words Forever,
R1500 for yourself
and another R1500 Together, Only,
Happy, Wonderful,
for each guest you
have in tow. What Lucky, Love, Loving,
to give? and Lovable?
But, say she really is
EASY WIN:
At least two place the perfect girlfriend:
settings of china confident, happy,
from the registry. considerate, kind,
HOME RUN: thrifty, loyal, helpful,
A benchmark courteous, cheerful,
appliance like a brave, clean, and
KitchenAid mixer. reverent - a scout of a
JUDGEMENT CALL: woman.
When cash is Then, yes, by
appropriate, start
all means, bring
with R1500/guest her — and thank
and increase for the newlyweds for
swagger.
providing a prepaid
PERSONAL FOUL: romantic date, replete
Saying a honeyfund with band, open bar,
(aka honeymoon and cake.
registry) is like Then get ready for
Tr u n k A r c h i v e
shoving dollar bills
snark about how it’s
in the bride’s garter.
your turn next, Dead
Even if it is.
Man Walking.
 ● Game Changers Inspiration

Putting the
‘K’ in KO
With an astonishing record of 9 knockouts
in 18 bouts, it’s easy to see that Kevin
“The KO Kid” Lerena has the potential
to become a boxing legend. And at only
24, the possibilities for this young South
African athlete are seemingly endless.
by Jason Fleetwood

The 24-year-old South African

W southpaw from Johannesburg, who
has just been signed as an athlete
for global sporting apparel and footwear
brand Under Armour, loves his boxing and
has the resume to prove it. Having been
a pro boxer for over five years he’s got the
experience, tenacity, and raw knockout
power required to take him all the way to the
top. Aside from being quoted as “SA’s most
popular boxer” by Golden Gloves, and winning
the SA and World Boxing Association (WBA)
Pan African cruiserweight titles, Kevin is
also seriously into fitness. He has his own
“It would be
24/7 approach to training and is a proud an honour to
ambassador for the innovative sports apparel be in the ring
brand Under Armour. The KO Kid is currently with Floyd
ranked as the number one cruiserweight
fighter in South Africa by boxrec.com and
Mayweather”,
he’s set his mind on winning a major world says Kevin.
title - and we believe he can do it.

Johnny Muller, but boxer? If I’m not pushing a healthy diet and
does it even count, I guess you never out of my comfort nutrition, as well as
considering you know until you zone, I’m moving feeding a positive
avenged yourself in keep winning and backwards, and that outlook. My mental
your second fight? beating the guys isn’t an option. and emotional well
Yeah it counts in front of you... being is essential to
because that loss But I have had the For those that success. The recipe
You’ve achieved a is on my record but desire to be the don’t know, what of these parts is the
lot in your five-year it doesn’t bother best since day one. exactly is the sum of my success.
career as a pro me because it was And that is what 24/7 approach to
boxer. What’s the a learning curve. drives me forward. training? Cruiserweight
Ph o to g ra p h e r: S te p h e n S e g a l / We a r i n g : Un d e r A r m o u r

next milestone for I didn’t lose badly, Kevin Lerena. For me, there is no Success comes division aside, if
Kevin ‘The KO Kid’ The International Boxing you could fight
it was close, and alternative to great. from a combination
Organization has ranked
Lerena? in the rematch I Kevin as one of top ten Golden Gloves has of physical, mental any boxer, past or
Thank you. The KNOCKED HIM OUT, cruiserweight boxers in quoted you as being and emotional present, who would
next milestone the world for 2017. “arguably SA’s most fitness. Yes, I train it be and why?
so I feel avenged!!
I would say is popular boxer” who three times a day, If it’s not
winning a major Looking at the is “obsessed with (6 hours a day) but cruiserweight
world title. That beginning of your self-improvement”, it doesn’t end there. guys... I would
means I’m #1 in the career you had would you agree Yes, it begins with a say it would be
world in my weight an impressive 6 with that? Yes, maximum workout an honour to be
division & I won’t knockouts in 9 I’m a student of ethic, but my in the ring with
FOR MORE ON
rest until I get there! fights. Did you OUR ONE-ON-ONE
the sport & I am approach to fitness Floyd Mayweather,
always know you INTERVIEW WITH always learning is holistic and because he is a
KEVIN LERENA VISIT
You’ve only had were destined to MENSFITNESS and growing with includes stringent boxing genius and
one career loss to become a great .CO.ZA the sport of boxing. rest and recovery, you are also going

44 MEN’S FITNESS APRIL 2017

 epitomises all the How has Under
qualities I see in Armour technology
myself: young, helped enhance
fearless, aggressive, your personal
and hungry to training and
challenge the performance?
world. The products A professional
are world class athlete’s kit is our
and not only from physical armour and
a compression if it is uncomfortable,
perspective. They is it seriously
are challenging the distracting. Under
norms and pushing Armour’s technology
the boundaries of is next level,
all footwear and they are forever
apparel. There is so re-engineering and
much consideration investing in R&D for
that goes into how tomorrow’s athletes.
apparel impacts They have just
the athlete, and launched their new
at the end of the technology platform
day Under Armour called Threadborne
builds superior – it’s radical. There
products, allowing are four different
us to perform better. technological
The fact is that innovations,
this is not just lip Para, Seamless,
service, when you Microthread and
train and perform at Siro, each offering
the level that I do, it a new level of
makes a really big engineering.
difference. Essentially, they
have broken it all
Besides those cool down to the thread
Stephen Curry level and re-created
shoes, what are what we know about
Timing is the key some of your other performance fabric.
to get paid $$$. shared and learned Golden Lions. Would
to success, and favourite Under It’s lighter, cooler,
He is Money May!! from. I train as an you ever consider a
success is the only Armour products? gives more support
Hahaha individual but within career in rugby?
option. The boots are key where needed and
a great community The contract was
Aside from being to my performance, gets rid of all excess.
at Smith’s Gym a junior contract
a promising American brand so of course, I love When performance
and have loads to and no I’m passed
upcoming boxer, Under Armour has these the most. is paramount, this
learn Peter and my rugby days...
you’re also very selected you as a Their compression stuff really makes a
Sean my trainers. I’ve moved on to
serious about brand ambassador gear is truly massive difference.
In fact, there’s an a different type of
fitness. How has for their South remarkable and
opportunity to come beating now. There
African division. makes a big We already
that benefited your train with us on the is only one focus for
How does that difference to know that the
career? 8th April, so readers me and it’s in the
make you feel performance and International
I’m just a good should enter the ring.
and what are your recovery. Under Boxing Organization
athlete who takes competition (see
thoughts on their Armour makes gear has rated you
it seriously and I bottom of page 44 Currently you hold
products? It’s a that is extremely as one of top ten
like to help people. for details). When the SA and World
true honour. The comfortable to cruiserweight
There is a load of I’m not training, I am Boxing Association
Under Armour wear. Their apparel boxers in the
intel that goes into actively involved in (WBA) Pan African
brand has exploded is lightweight, world for 2017. Any
training and I like a company called cruiserweight titles.
internationally and soft and cool - you estimates on when
to share this where Premium Security, Will 2017 see you
is fast taking hold can hardly feel you’ll be numero
possible. Everyone which I love. setting your sights
in the SA market. them in the ring. uno?
is an individual on a world title?
For those that didn’t I am extremely You’ll pretty much Hmmmmmm give
and their bodies Possibly yes, if the
know, you actually proud to be a brand find me in Under me this year! I’m
differ, but there money is right.
turned down a rugby ambassador and it’s Armour 24/7. It’s working my way
are fundamental Otherwise we have
contract with the a great partnership. quite hard to take up there! 2018 =
elements that can be plans for early 2018.
Under Armour off. Numero uno.

46 MEN’S FITNESS APRIL 2017

 ● Game Changers Mix it up

has soft caramel

Your new
favourite
drink… the
Greenpeace
Sorbet
INGREDIENTS
• 30ml Cointreau
• 60ml White Wine
1 Kiwi
• Crushed Ice
GiTa! Give a toast to
TO MAKE
some of New Zealand’s
finest malt, hops and Peel off kiwi and add
vodka. other ingredients in a
blender machine.
Blend with ice and
pour into a cocktail
glass. Serve. Optional:
Garnish with a wedge
of lime or pineapple or
a sprig of mint.
spicy flavours. The
finish is satisfyingly
warm with a lingering
toffee aftertaste.
W H E R E T O B U Y I T:
R979; bottleshop.
co.za.
overtones from three
malt varieties and a
citrusy fruit-cocktail
hops aroma.
W H E R E T O B U Y I T:
24 : 440ml, R840;
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42 Below Vodka
W H AT I T I S : A vodka
that is distilled to near
benchmark purity.
Interestingly enough,
it is produced ‘42
degrees’ below the
equator and made
from GM-free wheat
before it is distilled
three times, then
washed in spring
water – only to be
distilled yet again.

World Masters
W H Y YO U ’ L L L I K E I T:

Aside from its purity

Brewhogs India
Pale Lager and the traditional
‘neat’ vodka format,

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DoubleWood
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that doesn’t mean you can’t get a taste of Zealand Whisky
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a rich, full natural
enced. It’s really fun to try them out, learn
about them, and see what you like. Here’s sweetness with
our primer to get you started: pleasant fruit and
W H AT I T I S : Although
Brewhogs brewery
is actually situated
use some of the finest
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hops varieties. And
the result? A true
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42 Below also
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W H E R E T O B U Y I T: R175
(without shipping);
masterofmalt.com

48 MEN’S FITNESS APRIL 2017

 Sheer
Driving Pleasure
 ● Game Changers Drive
are clearly marked
(not a guarantee in
South Africa), the
5 Series permits
roughly 10 seconds
of hands-free driv-
ing up to highway
speeds in conjunc-
tion with adap-
tive cruise control.
The system reacti-
vates once the driver
returns his hands to
the wheel.
The launch was
our first experi-
ence of BMW’s self-

The five senses

parking system.
Designed for narrow
garages or parking
bays, the driver-
You don’t have
It has are the modular 4 and gearbox, which is a with your index finger less system is eerily
to look far to see I gleaned 6-cylinder engines. ubiquitous feature causes the volume to adept at sliding
systems Modular meaning among all modern be raised or lowered in R800 000 of BMW to
where the latest
from the rolling for- they’re used in a hand- BMWs, feels like it was much the same fash- and from a parking
BMW 5 Series tress that is the 7 ful of other BMWs with made specifically for ion. Then there’s the bay thanks to myr-
gets its array of Series, yet despite varied outputs from this car. easiness with which iad sensors while
the overwhelming the same configura- All combine for a you can synch your you stand a few feet
mind-boggling
parity, undercuts it, tion. Petrol and diesel drive that multitasks phone’s calendar to away, mouth agape
technology. and the X5, on cost. take you up each run incredible proficiently the car, allowing loca- in astonishment as
By John Page The 5 Series recently of the ladder – Men’s from spirited driv- tions to be transferred crowds form.
launched in South Fitness drove the 520d ing to relaxed gait. But into the navigation All these niceties
Africa is probably all followed by the 530i, like with all premium ahead of time. BMW’s come at a price but
the badge you need missing out on BMW’s execs these days, the rather accent-chal- it’s one that gives
and that’s before the velvety 6-cylinder definitive measure lenged concierge ser- you the very latest,
mighty M5 due later in turbo engines in the is the intuitive (read vice is another option, cutting-edge stuff
the year. 535d and 540i. autonomous) on-board so is the larger heads- on the road in what
It’s not a BMW The technical par- functionality. After up display. has to simply be one
unless it is athletic and adoxes surround- choosing between Autonomous driv- of BMW’s neatest,
the marketing around ing these engines are Luxury Line, Sport or ing includes lane well-sized and hum-
the new 5 Series is such; across the board M Sport, this is where keeping assist. Provid- blest badges out
peppered with notions each is an average 10 it proves prudent to ing the road markings there.
that the new car com- percent more fuel effi- start adding from the
bines luxury with cient compared to list price.
sportiness like never their less powerful A prodigiously
before. Poring over the forebears. In the full- equipped 5 Series can
numbers suggests ness of time, BMW mimic a 7 Series rather
some truth to that; it’s SA plans to bring a well. Remember ges-
100 kilograms lighter hybrid model which ture control? Swiping
due to new suspen- has the potential to your hand sideways
sion geometry and further deliver on both has the same effect
improved, but no less bookends of the driv- on answering a phone
FOR MORE INFO
AND PHOTOS OF THE
NEW 5 SERIES, GO TO
plush, interior trim- ing spectrum. The call while circling the
The Choice. Three trim levels ranging from Luxury
MENSFITNESS.CO.ZA
mings. Then there 8-speed automatic air in either direction Line, Sport and M Sport characterise the exterior.

50 MEN’S FITNESS APRIL 2017

 Broader engine
range could
take Everest to
the top. rear parking cameras.
When the new
Everest arrived it
rapidly established a
number of segment
benchmarks for
safety and in-car
technology. Even
at this point the
Everest still holds
the edge, migrating
advanced under-
the-skin niceties
first sampled on
models like Fusion
and Focus. Not much
bargaining is needed

Everest poised to
to fit blind spot
indicators, adaptive
cruise control,

reach SUV summit

heads-up display,
distance alert and
active park assist,
which just goes to
By the alchemy Local engine choices, three another indented sub- 8-inch touchscreen. show how the SUV

of legendary L production specification levels, menu appears. Yet the XLS models still and passenger car
of the Ford manual and automatic task isn’t as daunting maintain a high have finally come
toughness with Everest coupled with transmissions, as well as it first seems; Ford’s level of functionality together from

passenger comfort new export channels as the option of two or latest 2.2-litre TDCi with Bluetooth and a technological
into Sub-Saharan four-wheel drive. engine is available in multimedia as well as standpoint.
the bigger Everest
Africa has been the Built at Pretoria’s XLS and XLT, a choice
range is climbing catalyst for a more Silverton plant, of manual or automatic
varied range. Good alongside the Ranger, and lastly a preference
to the top
news if you’d previously the Everest is born between 4x2 or 4x4.
By John Page
taken a liking to the South-African tough The 5-cylinder 3.2-
American-styled SUV with none of the last- litre petrol which
but couldn’t find the minute climate and was present from
model that clicked terrain provisos. the beginning is now
with your budget and Predictably, Everest available in XLT 4x2.
equipment needs. shares parity with The new Everest
The Everest’s the Ranger primarily wasn’t solely revised
mechanical through the bluff nose. to cover ground in a The Popular Engine. The Ford Ranger migrates to
the Everest.
specification has But everywhere else it’s more efficient way,
been fattened up rendered into a comfier instead piggybacking
considerably so now family SUV capable of on the car’s launch
they are almost seating seven adults. to introduce SYNC 3
as diverse as the It’s a neatly groomed to customers. Fitted
exterior paint options. brute that mitigates on XLT and Limited
Guaranteed to spread many of those slightly models, SYNC 3
the Everest name crass bakkie-based ride includes a booming
into new corners tendencies. 10-speaker audio
of the market, the Unpack the Everest system with 2 USB
FOR MORE INFO
AND PHOTOS OF THE
NEW EVEREST, GO TO
8-strong model range model range and for ports as extra bits of
Up Front. In this 7-seater Ford’s nifty noise-cancelling
MENSFITNESS.CO.ZA
is available with two every one box ticked, value to the existing system gives the cabin class-leading quietness.

APRIL 2017 MEN’S FITNESS 51

 ● Game Changers Gaming

The sci-fi wars

From aliens to
a riveting campaign Chief learned One and PC, R979; Effect Andromeda,
Halo Wars 2
androids, science which reintroduces that it is the literal takealot.com you will get to start
In this long- the Spirit of Fire to birthplace of the a whole new quest,
fiction rules the
awaited sequel the current Halo series’ eponymous with brand new
roost this April. Mass Effect:
to the acclaimed timeline, as Captain Halo rings. Now Andromeda characters in an
By Andre Coetzer Halo Wars, a new Cutter and his crew players will have a exciting new galaxy.
enemy threatens fight a dangerous chance to fight to The original Mass You take on the
the Halo universe new enemy intent control that power Effect trilogy was role of Ryder, one
and the only thing on conquering the for themselves. Halo one of the most of two twins who
standing between galaxy. Brought Wars 2 also marks beloved game series has been selected
Armageddon and to life through a new frontier for in video gaming as humanity’s
humanity is the detailed in-game strategy gaming on history. Taking your Pathfinder, leading
brave crew on board graphics and the Windows 10 with Commander Shepard the search for a
the Spirit of Fire. Halo cinematic artistry special features through three epic new home in the
Wars 2 returns fans of Blur Studio, the designed just for PC games building your unexplored and
worldwide to the story of Halo Wars gamers. Through squad and fending unforgiving space of
role of commander 2 dives straight into Xbox Play Anywhere, off the reapers. With Andromeda. Chart
throughout an the chaotic state of the Xbox One and Mass Effect 3, the your own course,
incredible campaign the Halo universe Windows 10 version Shepard journey navigating the
featuring the directly after the of Halo Wars 2 are came to a conclusion galaxy to unravel its
biggest battles events of Halo 5: included with a single and now with Mass mysteries, discover
in Halo history. Guardians. Halo digital purchase, at
In addition to the Wars 2 takes place no additional cost.
epic campaign, on the mythical Ark, Whether you want
Halo Wars 2 the largest, most to lead your army
comes packed mysterious and most from your desk or
with competitive powerful installation your sofa, with a
and cooperative ever created by the mouse and keyboard
multiplayer modes Forerunners. The Ark or controller in your
built specifically was first introduced hands, it’s time to hit
for a wide range of in the third game of the battlefield with
FOR MORE INFO
OF THESE GAMES,
GO TO
new and veteran the original series, “Halo Wars 2”.
Top Down Domination: Return to the world of Halo as
MENSFITNESS.CO.ZA
gamers. Experience where the Master Available on Xbox you commandeer Elite units to save the galaxy.

52 MEN’S FITNESS APRIL 2017

 map. You play as
YoRHa No.2 Type B,
an all-purpose battle
android deployed
as a member of
the automated
infantry squad. She
is equipped with
a sword for close-
With the quarter combat and
FrostBite 3 can attack from
engine, range using the Pod
Andromeda’s tactical system. The
planets are controls are easy
extremely and fluid, meaning
detailed. anyone will be able
to unleash fast and
stylish combos
vivid alien worlds Effect feels more unleashing a new using light attacks
and lead the charge vibrant than ever. type of threat: and heavy attacks.
to find humanity a As per the original, Weapons known as PlatinumGames
new home among tough choices need “machine life forms”. (developers of the
the stars. As per the to be made in this In the face of this Bayonetta series)
original series, you game as you come insurmountable has created a truly
once again have the across various threat, mankind is unique game that
ability to upgrade situations around driven from Earth seamlessly flows
and customise the galaxy with and takes refuge from a third person
your gameplay the choices you on the Moon. The game to a top-down
experience with a make having major Council of Humanity action adventure, to a
deep and flexible consequences organises a side scrolling shooter,
progression system. throughout the resistance of android without ever feeling
Those who played game. Although soldiers in an effort jarring or out of place.
Krogan Combat. Discover a new star system and find the original series Andromeda feels to take back their Nier: Automata is
a new hope for humanity with some familiar alien
friends. or Bioware’s fantasy very familiar, it is planet. To break a unique blend of
RPG Dragon Age: still an amazing the deadlock, the PlatinumGames
Inquisition will galaxy to explore Resistance deploys a action and modern
feel right at home and you will grow new unit of android JRPG gameplay
as the exploring to love your Ryder infantry: YoRHa. mixed in with
and dialogue as much as you In the forsaken every other genre
choice feels very loved the original wasteland below, one can think of.
familiar. Running Shepard. the war between It’s a wonderfully
off a brand new Available on PC, the machines and weird game set in a
engine, Andromeda PS4 and Xbox One, androids rages on. fascinating setting
looks fantastic R960; awx.co.za A war that is soon with charming
and exploring to unveil the long- and memorable
new planets is an forgotten truth of characters, that truly
Nier: Automata
absolute treat. this world. In this deserves your full
With a brand new In the distant future, open world action attention.
galaxy and aliens invaders from RPG, the war with Available on PC,
Deus Ex Machina. It’s android versus machine as to meet/fight the another world attack machines takes PS4 and Xbox One,
you look to claim back your planet and shut down the
machines. world of Mass without warning, place on a seamless R990; awx.co.za

APRIL 2017 MEN’S FITNESS 53

 ● Game Changers Hot seat

Fitness Angel
We got to speak
Let’s start from hockey, netball and In addition to being and then from there, Tell us, what inspires
to fitness model, the beginning squash to name a a personal trainer, nothing could hold you to help others

personal trainer Angie, where did few. However, once you have also earned me back. I had found in achieving their
you grow up and I matriculated and your WBFF Fitness a burning desire fitness journey.
and USN brand
what sparked your began working, I Pro accreditation within myself to reach Nothing makes me
ambassador, Angie interest in fitness? stopped being active and sponsorships. my ultimate goal of happier than seeing
I was born in and found myself, Tell us how you went paging through a someone else realise
Synman
Pietermaritzburg 7 years later, at an about achieving magazine, seeing what they are capable
By Charelle Johnson
but grew up in unhealthy weight of it all. myself in it and saying of doing and achieving
Photography by
Naco Rautenbach Durban. I have 47kgs on my 171cm tall I began by setting “I Did it”, while still the reward of looking
always been very frame. Makin a change myself two massive sharing a bit of my and feeling beautiful
active and athletic, became a crucial goals in the industry, story and journey. about themselves.
participating in lifestyle change for one of which was to Consistency is key and
sports and other me and so, my fitness compete in the IFBBSA we must never allow Both men and
physical activities journey began on 14th KZN Provincials, in our circumstances to women would kill for
like athletics, May 2012. which I took 3rd place, define us. your incredible legs,

54 MEN’S FITNESS APRIL 2017

how do you plan (Branched Chain I have also been by inspiring and
your leg workouts Amino Acids), USN working on my helping others reach
and how often do Diet Whey Isolean boxing skills with their full potential
you target them? which is great for MADfit co-owner and having a positive
I usually do legs maintaining lean and professional impact on their lives.
twice a week, muscle mass, and boxing coach
focusing on heavy USN BlueLab Whey. Matthew Leisching.
weights with high What are your I’m moving towards
reps and then drop fitness plans and possibly doing my
setting to failure. goals for 2017? I am first boxing match
looking forward later this year.
What are your to getting back
four favourite on stage at the What inspires you
supplements? 2017 WBFF World to stay motivated?
FOR MORE ON OUR
USN Pure Glutamine, Championships in Knowing that I am INTERVIEW WITH
ANGIE, GO TO
USN Pure BCAA London in August. living my purpose MENSFITNESS.CO.ZA

APRIL 2017 MEN’S FITNESS 55

 Learn It! Tips and tactics for living smarter By Jeff Wilser

What happens when

three world-class chefs
are let loose in a regular
guy’s kitchen?
P h otog ra phs by B e n A l sop

Empty
your fridge
If I were a betting

I man, I’d bet you don’t

keep fresh kale in your
apartment at all times.
You probably don’t have any fresh
artichokes, celery root, or locally
grown herbs on hand either. I’m not
saying you’re not healthy — after
all, you read this magazine, so you
do your best to eat clean. I’m just
saying, well, you’re a guy, and that
usually means stuffing your freezer
with frozen veggies and meats, and
your cupboard with dried pastas.
We know this because a) we’re guys
too, and b) we conducted a casual,
totally non-scientific poll of several
working-age adult males and then
compiled the world’s most defini-
tive list of the ingredients, from
beer to frozen veggies, that are
pretty much guaranteed to be in
the average guy’s fridge. (For the
complete list of every guy’s everyday
basics, see the next page.) But what
if you’re home and you want to
impress a date with a good, healthy
meal at a moment’s notice? Or host
an impromptu dinner party? Or
just make something decent with
the stuff you have in your kitchen
before it goes bad? Well, we spoke
to three top chefs and asked them
how, if they were in your kitchen,
they’d use your ingredients — and
only your ingredients — to make
something that kicks all kinds of Chicken “pucks”.
ass. Here are the three dishes that A tasty twist on
your regular frozen
immediately leapt to their minds. chicken breasts.

APRIL 2017 MEN’S FITNESS 57

 Learn It!

THE DISH
onto the chicken. Add a bit of butter. T H E D I S H
Turn the heat off. Let it sit there
Ground
“THE KITCHEN “DRUNKEN
CABINET RIDER” for 10 minutes. You now have a MEAT SAUCE”
Rules: nicely roasted, caramelised chicken
Every
Guy’s
FROM breast. Now mince it into little FROM

Kitchen Chef Patrick Connolly of Rider bits. Pour the chicken back into the Chef Tommy Elbashary of
Supplies in Brooklyn, New York, USA B&B Butchers in Texas, USA
saucepan; add the cooked rice.
Shake your frozen veggies in a
The chefs Why he went with a chicken breast– Why he opted for a hamburger-
can only cook based dish... ziplock bag. Pound the bag with based dish...
with these It’s your healthiest option, but the your fist — mash it up. Add them
Hey, I’m a butcher. But also, with
ingredients, trick is to not make it so bland. And to the chicken pan with more salt, the basic ingredients you have,
the most
people don’t realise how versatile pepper, olive oil. Mix it all together.
common in any chiefly beer, you can cook your beef
chicken breasts can be. You don’t Keep stirring. (You should now
guy’s kitchen with a ton of flavour.
have to just throw them in a pan or have a blended mix of chicken, rice,
according to an Then we’ll serve it all over pasta.
informal poll of bake them, as most guys do. That and vegetable paste.)
Normally I would use white wine
16 men, ages 24 said, I recommend a dish that’s Now form little cakes, or
for this, but given what you have,
to 36. inspired by salt-cod cakes or crab “pucks”. You can shape them with
beer will do the trick. I’d splurge
cakes. Chicken translates great for your hands — like hamburger
on the beer though — don’t go with
Milk this dish because the sugars from patties, basically — or use a jar
anything too lite. And go with the
Butter a vegetable purée will bind the lid like a cookie cutter. Crisp the
obvious whole-wheat pasta to be
Can of beans whole thing together; it’ll be crisp pucks — this adds a touch of the
healthier.
Salt and on the outside, chewy on the inside. gourmet, man! — by putting them
pepper
And the presentation will be much back on the stove: medium-high, How to pull it off on the fly...
Chicken
better than barbeque, trust me. a bit of oil, 3 minutes per side. The Take a saucepan and add some
breasts
sugars from the vegetable purée olive oil. Brown the ground beef,
Minced meat How to pull it off on the fly... will bind the whole thing together. then add some salt, pepper, garlic
Can of tuna First, cook your rice. While that’s Now it’s crisp on the outside, powder. Remove beef from pan
Bags of frozen boiling, season the chicken breast
vegetables
chewy inside. and drain grease. Then glaze the
(broccoli, with salt and pepper. Add some pan with beer. (About a cup of beer
And for that side dish...
spinach, and olive oil to a saucepan. Cook it on is enough for half a kilo of meat.)
those gross-
medium-high for 5 minutes. Flip Cold bean salad. Run cold water Add the meat back into the pan
looking sacks
of “mixed it. Another 5 minutes. (If it starts over the beans, strain them, and and keep it cooking until it absorbs
vegetables”).
to smoke, turn the heat down.) Cut add olive oil, salt, pepper, and a all the beer — you don’t want it to
Sugar and
open a lime; squeeze the entire lime squeeze of lime. Easy! be soupy. When it’s soaked up all
flour
Tomato Sauce, the beer, add your marinara sauce
mayonnaise as well as two spoonfuls of tomato
Garlic sauce to get some sweetness.
powder
Bruschetta. And for that side dish...
Olive oil
Without a
Cook up those veggies, boy. To do

Food st yling by Michelle Gat ton/Stockland Mar tel; Prop st yling by Angela Campos/Stockland Mar tel
Marinara doubt, this is the
sauce fanciest way it, pre-heat a frying pan, then add
Pasta to eat a slice
of processed some olive oil, salt, pepper. Throw
Parmesan cheese. in the frozen vegetables. Sauté
cheese
Loaf of
them (medium-high, 5 or 6 min-
bread utes) until they turn a really nice
(whole wheat) colour. Set these aside.
Slices of Take a few slices of bread; add
Clover
processed some butter and garlic powder.
cheese Toast it in the oven (2 minutes, 140
Tabasco sauce degrees) — just enough so it’s not
Brown rice soggy. Put the vegetables on the
Beer toast, then add slices of cheese.
A fresh lime You’ve just made “Veggie Brus-
One 500ml chetta”.
lemon & lime
Energade Bonus tip! The best ingredient that
every guy should splurge on...
Buy the best butter you can find at
the store. Go for Flora or Clover’s
Butro. If you have good butter, you
have the perfect base for every-
thing. And seasoned salt. You can
put it on anything — chicken salad,
tuna, fish, meat — and it will give it
a little something extra.

58 MEN’S FITNESS APRIL 2017


THE DISH
“SPAGHETTI &
TUNA AMERICANO”
FROM
Chef Gabe Rucker of
Le Pigeon in Oregan, USA
Why he combined tuna and pasta...
If I were a single guy in this
kitchen, I’d make a really great
sauce from the cheese and frozen
vegetables. We can use the flour
to give it some texture. (You have
flour, right? Good.) This will let
us create a sauce with a really
fancy French name called
“béchamel”. Don’t be grossed out
by tuna and pasta. This is a
seriously tasty dish.
How to pull it off on the fly...
You can do many things with these
basics. For example, I use garlic
powder (not garlic salt) at home all
the time; it has zero caloric impact
but packs tons of flavour.
Take 2 tablespoons of butter,
2 tablespoons of flour, and 2 ½
Béchamel.
cups of warm milk. (Just nuke the
The fanciest name
ever bestowed on milk in the microwave — a single
a sauce made from guy doesn’t want extra dirty pans
frozen veggies.
because that’s a lot of work.) Add
it all to a saucepan, and whisk it
together. Cook it on medium-high.
It’s going to thicken.
Add a half cup of frozen
vegetables. Toss in some salt,
garlic powder, and a dash of
Tabasco. Now add a slice or two
of processed cheese. This is
your béchamel sauce. Now add
tuna. The faint of heart can skip
the tuna. Or the cheese, for that
matter.
Cook your pasta, add the
sauce, and then top it with more
parmesan cheese. Add more
garlic powder and Tabasco —
these are really crucial.
Bonus tip! The one thing that every
guy should always keep handy to
elevate any dish...
Dude, spend some money on
balsamic vinegar— you can drizzle
it on anything. And lemons. A
man’s kitchen should always have
some good, fresh lemons.
Because you’re a man now,
right? ■
Jeff Wilser is the author of the
upcoming Alexander Hamilton’s
Guide to Life, published by
Three Rivers Press.
 Earn It! Sharp strategies for building wealth

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extra funds, and control your
spending patterns.

Prop st yling by Sarah Guido/Halley Resources

EREMY BENNETT COULDN’T believe the pie chart on his iPhone. He’d recently started using a
personal-finance app to track his spending habits and was now faced with a painful reality in
yellow, orange, and blue. “I had an ‘Oh, shit’ moment”, he says over a beer in lower Manhattan,
USA. “I spend how much on food?” He ended up saving a whole lot of money every month just by
cutting back on dining out. “I was blown away by how much I could save by changing one little
thing.” And he’s not the only one opening his eyes to the power of your phone over your finances.
Thanks to an explosion of innovation — and R260 billion in venture capital in just 18 months
— financial technology, or FinTech, is upending the banking industry and changing the way we
interact with our money. FinTech is exploding so fast I had three tech-savvy 20-something guys
test-run the latest and greatest apps on the market. Then we met at a bar to discuss our findings.

60 MEN’S FITNESS APRIL 2017


An app for investing on the JSE
Standard Online Share Trading
This savvy app allows you to conduct
real-time trading on JSE listed
products as offered by SBG Securities.
The app is fast, secure, and free
to use. To begin trading you will
need to register for a share trading
The best app for budgeting account with Standard Bank - regular
your life trading fees and charges apply. The
22seven Standard Online Share Trading app
lets you transfer funds between your
This proudly South accounts, create watchlists to keep
African app track of shares, initiate stop
commissioned losses, access historical share
by Old Mutual FinTech apps information, and it provides an
allows you to offer users a overall view of your portfolio.
convenient
see all your way to save Another cool thing about
money in and invest Standard Bank is that they offer
one place. their money, free seminars on investing in
budget cash,
It’s perfect and monitor the JSE (for more information
for people their finances. or to book a free seminar visit
keen to see securities.standardbank.co.za).
their budget from an The Standard Online Share Trading
overall perspective. The app is available for free on Android and
app links all your bank iOS.
accounts, credit and
store cards, loans and An app to help you spend better
investments, allowing Moneysmart SA
you to see what your
money’s worth, what Moneysmart is a practical spending app
you owe, and even that can be very useful in any person’s
what you can borrow. endeavour to spend their money better.
22seven takes financial This app shows you how much money
planning a step further you can spend on a daily basis after your
by actually generating fixed expenses have been taken into
a personalised budget account. The goal is to give you a daily
based on your actual amount to stick to. That’s if you want to
spending patterns. The reach the end of the month comfortably
app keeps track of all your electronic and not start penny-pinching around
transactions and sorts them into the 15th. The app can link your cheque,
categories. This information is savings and credit card accounts to
exportable and helps make eFiling give you automatic account updates.
that much easier. Speaking of tax, It conveniently organises your money
22seven allows you to invest, including in one place, monitors your spending
a tax-free option. You can invest patterns, predicts your future spending
100% online, in as little as 5 minutes. and informs you of your available cash at
22seven is available for free on any particular moment. Moneysmart is
Android and iOS. available for free on Android and iOS.
by Jack Otter
A final caveat
Don’t let the apps control you.
As with any tool, of course, these apps
can be abused. Behavioural Economist
Shlomo Benartzi has written that
smartphones are not well-suited for
making complex financial decisions and
might even encourage bad ones.
Steve Wolf, 27, learned his lesson when
a stock he owned tanked earlier this
year. Seeing the red on his phone, he
sold in a panic. “I should have doubled
down”, he says. Since then, the stock has
rebounded 50% off its low.
On the other hand, he set the “open
order” option on his E*Trade app to take
profits if a small company investment
rose by 15%. It did, and he’s glad he got
out — the stock fell from R183 to R52
shortly after he sold.
Sometimes robots know best.
Attack your student debt!
We’ve all seen #FeesMustFall gaining
momentum, but in the meantime,
resist offers to consolidate student
loans. However, unless the move
will dramatically lower your interest
payments. You’ ll probably save more
money by paying off the highest-rate
loan first.
Eat more oatmeal!
Yes, in a rare instance when “healthy”
and “cheap” intersect, it turns out that a
Men’s Fitness recommended breakfast,
oatmeal, is also incredibly light on your
budget. Credit.com pegged the cost at
just R2.10 (including milk) if you buy
your rolled oats in bulk.
Buy an old Smartphone!
It may not be the latest, but it
definitely is the most cost effective.
The price of the previous-generation
smartphone always goes down when
the new one rolls out. ■
APRIL 2017 MEN’S FITNESS 61
 Burn It! The guy’s guide to spending money

The Seven Rules of

ROOM
SERVICE
On your next summer getaway,
navigate in-room dining like a
true pro (and never drop R120 on
a bland club sandwich again)

SHOW HER YOUR

ROOM-SERVICE
SAVVY AND REAP
THE REWARDS.

NOTHING SAYS “I’M ON VACATION” LIKE

chilling in your best borrowed terrycloth
robe, waiting for someone to deliver a
tray of fresh-cooked, delicious food right
to your room. But I know what you’re
thinking: Room service? It’s the hotel
bogeyman! The food sucks, and it’s way
overpriced. And the minibar? Don’t even
think about it, unless you want to spend
R60 on a domestic beer. Well, you can
A n d e r s O v e r g a a r d / Tr u n k A r c h i v e

listen to the haters about in-room dining

(IRD), or you can start getting smart
about it. With that in mind, I called
some hotshot hospitality insiders to get
their secrets for hacking the system and
scoring a killer meal every single time.
And I compiled their advice into the
definitive Seven Rules of Room Service.

62 MEN’S FITNESS APRIL 2017


1) Pick up the phone!
It’s an automated world these days, and
fancy hotels are increasingly equipped
with bedside tablets loaded with apps
for ordering room service. But go old-
school, brother. “The person on the
phone will tell you honestly the best
dishes to order, because they know it will
affect the tip for the waiter”, says Lisa
Brefere, a former hotel chef who now
runs her own consulting firm, GigaChef.
Now, I know this defeats the purpose
of “room service”, but if you slid on some
slippers and padded down to the hotel’s
main restaurant to order directly, that
would be even better. A dirty secret:
Head Chefs usually cook for the big
seated restaurant, and humble trainees
handle the in-room dining. So, if you
want your food prepped right, order at
the restaurant and ask them to bring it
up to your room. They will.
2) Say no to room-service coffee
For starters, it’s a rip-off. Veteran hotel
GM Anthony Arbeeny calls it the “all-
time No. 1 profit generator” because of
the insane mark-up. To make matters
worse, it’s shitty coffee, filled from the
kitchen’s giant urns that have been
brewing longer than the Middle East
peace accords. The same goes for the
“fancy” French press. More often than
not, say my experts, the kitchen simply
adds a few grounds to the press, then
tops it with coffee from aforementioned
urn. But since we all need that morning
jolt, I recommend travelling with an
Aeropress (R689) and a small bag of
grounds; it makes a great brew with just
a little hot water.
3) While we’re talking about breakfast:
Order your eggs like a damn lumberjack
Here’s a fun fact from chef Lisa Brefere:
Only 1% or less of orders are placed for
lunch, 30% for dinner — but the
majority arrive at breakfast time. So, at
7am, kitchens are overloaded. Eggs are
left idling and congealing before they’re
delivered (even ickier, they’re likely
made from defrosted liquid eggs rather
than fresh-cracked and free-range). So
the best way to guarantee quality and
rapid delivery is to ask for your eggs
sunnyside up. It forces the chef to use
actual eggs, and the servers to deliver
them quickly before they visibly
congeal.
4) For dinner, go Big Paleo. Trust me.
Hotels make the slimmest profit on the
highest-priced items on the menu. That
means, believe it or not, all of the high-
protein treats are the best value at your
typical hotel. I’m talking veal, lamb, and
especially filet mignon. But when you’re
ordering a steak to your room, ask for it
one shade rarer than you’d usually eat,
because while it’s en route in the hotel’s
warming trolley, it will continue to cook.
If you’re hungry en route to your lodging
late at night, be sure to pre-order and
ask for that grilled steak to be ready and
waiting when you arrive. Otherwise, the
kitchen will be closed and you’ll be stuck
with a cold club.
FOR THE ULTIMATE DO’S AND DONT’S OF ROOM-
SERVICE DINING, VISIT MENSFITNESS.CO.ZA/TRAVEL.
by Mark Ellwood
5) Don’t order when it’s raining
Lisa Brefere says hotels can “really get
screwed” by a deluge of orders during a
downpour and will often commandeer
staffers from other departments to man
the kitchen. Translation: Your dinner
might well be prepped by someone with
no better culinary kudos than you have.
6) Don’t tip twice, dumbass
Hidden fees are virtually everywhere in
hotels. When you order, ask the operator
if there’s a delivery charge — it’s usually
a couple of bucks — and whether it’s
levied per order or per person. And, by
god, don’t be fooled by the extra gratuity
line either. Mark my words: Ninety-nine
percent of in-room dining orders will
already include a generous gratuity.
Usually around 21–22%.
7) Buy your minibar at check-in
Minibars are increasingly falling out of
fashion. There are multiple reasons:
Charges are easily disputed at check-
out, and customers are getting savvy
about their astronomical mark-ups. But
why deprive yourself of that late-night
can of ice-cold beer, especially on
vacation? Some hotels, allow you to buy
the whole thing at a markdown
beforehand. So do yourself a favour:
Treat yourself. ■
Mark Ellwood is the author of Bargain Fever:
How to Shop in a Discounted World.
APRIL 2017 MEN’S FITNESS 63
 Like and follow us
on Facebook for
SA’s leading the latest deals
supplement brands and products
available at
Game Underground
Deals
 LookGreat
S T Y L E | G R O O M I N G

EXTRA
LAYERS!
THE WEATHERPROOF

■ A weatherproof
jacket once meant
wearing anything that
would save you from the
cold and wet regardless
It’s time to pack of its appearance,
away your lightweight but this waxed cotton
favourites and pull out canvas Idris Alba for
your best cable knit Superdry leading
sweater and leather motorcycle jacket with
jacket. Check out these its multi-layer zips
could easily be worn
autumn wardrobe must
to even the most lush
haves to see you right
hangout spots in town.
through the season of
falling leaves, chilly
nights and blue-skied +
Ja ck e t: S U PERDRY
mornings.
R 6 649; T-s h i rt : TOPMAN
By Charelle Johnson R 269; Pa nts : Z ARA R6 2 9 ;
Photography by Mike Mullane Wa tch: B EL L & ROSS
R 47 0 0 0

APRIL 2017 MEN’S FITNESS 65

 LOOK GRE AT ST Y LE

THE TRENDIEST GILET

The transition from the summer sun to the less favoured colder season is a
confusing one when it comes to choosing the perfect outfit. This Superdry
gilet with its Sherpa collar is the perfect item to keep in the front of your
wardrobe and stay trendy all season long.

+
Ja ck e t: S UPER DRY N R 2 899; T-s hir t: Top ma n R 229; Je a ns : ZA R A R6 2 9 ; Wat c h:
OM EGA R 267 000

66 MEN’S FITNESS APRIL 2017

Jacques
Fagan
USN ELITE AMBASSADOR

OCCUPATION

Owner Body 20 Silverlakes, EMS

treatments,

+
COMPETITIVE HISTORY

2016: 1st Place IFBB Millennium

Gold Plate Mens Physique

2 0 1 4 : WBFF Fitness Model

Champion and Pro Card Awarded

2013: Mr South Africa Best Body

2013: Mr South Africa 2nd Runner-

up and Western Province Sevens
Seniors Rugby

+
WEEKLY TRAINING SPLIT

MONDAY
Chest and back

TUESDAY
Triceps, biceps and abs

WEDNESDAY
Legs

THURSDAY
Shoulders and abs

FRIDAY
Chest and back

SATURDAY
EMS or Rest Day

SUNDAY
Legs and abs

+
DAILY DIET

(3-4 litres of water a day)

BREAKFAST: 100g oats 1 scoop

USN BlueLab whey

MEAL 2: 2 Rice cakes, almond nut

butter (Youthful Nut Butters)

LUNCH: 200g Chicken, 100g sweet

potatoes and 100g rice
THE LIGHTWEIGHT SWEATER
SNACK: 2 rice cakes and almond
nut butter Plagued with not knowing
PRE-WORKOUT: USN B4 Bomb whether to wear a long
sleeved t-shirt or a sweater
INTRA-WORKOUT: USN BCAA in our unpredictable
VITARGO temperatures in the cold
months, this perfect 100%
POST WORKOUT: 2 Scoops USN wool pull-over sweater from
BlueLab Whey Protein H&M is the perfect layer to
accompany you while we
D I N N E R : 250g Ostrich mice & salad
transition from hot to cold.
or 150g to 200g salmon with half an
avocado +
Je r s e y : H& M R 629; Pant s: Z ARA
LAST MEAL: 100g double cream R 899; Wa tch: B ELL & ROSS
plain yoghurt 1 full scoop USN R 60 00 0
BlueLab Whey Protein or 5-6
scrambled eggs with cinnamon
APRIL 2017 MEN’S FITNESS 67
 LOOK GRE AT ST Y LE

FAVOURITE SUPPLEMENTS

• USN L-CARNICUT

• USN BLUELAB WHEY

CARAMEL POPCORN FLAVOUR

• USN - BCAA

• USN PHEDRA CUT LIPO XT

THE LEATHER ESSENTIAL

Having a good quality leather

jacket should be high on your
list of essential items to have.
This camel toned faux leather
zip-up from Zara ticks all the
boxes of a perfect barrier
between you and the growing
cold.

+
T-sh irt : TO PMAN R 229;
Jac ket : Z ARA R1099;
Pan t s: H&M R379;
Wat c h : O ME GA R65 000

68 MEN’S FITNESS APRIL 2017

 CHUNKY KNIT

Nothing beats the perfect

autumn chunky knit to see you
right through the cold season.
This olive green sweater from
Topman will do just that and
keep you looking stylishly warm.

+
Je r s e y : TOPM A N R74 9 ;
Pa nts : H& M R3 7 9 ;
Wa tch: B ELL & ROSS R13 0 0 0 0

APRIL 2017 MEN’S FITNESS 69

NEUTROGENA
Ultra Sheer Body
Mist SPF 45
■ On the beach or
around town, remem-
bering to cover any
exposed skin with SPF
is key. Reapply!
R132, neutrogena.com

AV E D A
Outer Peace
Cooling Masque
■ An intensive cream
masque that restores
sun-exposed hair as it
moisturises and helps
defend against free
radicals.
R 416, za.carethy.net

LAB SERIES
Water Lotion
■ Refresh and
hydrate while pro-
tecting skin with this
weightless toner-
and-lotion combo.
R825, fragrancefanatic.co.za

NIVEA
Smoothness Lip
Care SPF 15
■ Aloe and shea
butter keep lips
moisturised, and SPF
15 protects them.
R22, Clicks

K I E H L’ S
Smooth Glider
■ Eucalyptus and
cypress invigorate the
skin while cooling and
calming, preventing
irritation.
R170, kiehls.co.za

GILLETTE
Fusion
Proglide Styler
■ Get unruly body
hair ready to see the
sun with this 3-in-1
trimmer.
R340, Clicks

The
shields Blistering temperatures and
scorching sun are no match for
these grooming must-haves
By Barret Wertz
Photograph by Jarren Vink
LOOK GRE AT GROOMING

Like air conditioning,

cotton sheets, and
your morning iced
coffee, these hair, face,
and body tools are keep-
cool essentials.

M O LT O N B R O W N
Water Mint
Body Wash
■ Mint and buchu
extracts revive your
senses while they
banish oil and grime.
R600, fragrancefanatic.co.za

(MALIN + GOETZ)
Jojoba Face Scrub
■ Jojoba grains
gently scrub, and
cilantro balances oily,
breakout-prone skin.
R600, maisonmara.co.za

SCHICK
Hydro 5 Razor
■ The hydrating-
gel reservoir helps
the five blades glide
quickly and easily
for a fast, smooth
summer shave.
R115, Clicks

CLINIQUE FOR MEN

Broad Spectrum
SPF 21 Moisturizer
■ Daily use of an
SPF with both
UVA and UVB protec-
tion is essential to
combat ageing.
R495, clinique.co.za

SHISEIDO
Sun Protection Eye
Cream SPF 34
■ This all-purpose
eye cream camou-
flages existing wrin-
kles and helps fend off
damaging UV rays.
R510, za.biuky.com

DOVE MEN+CARE
Clinical Protection
■ Men+Care Anti-
Perspirant Deodorant
Invisible Dry 150ml.
Apply this deodorant
to help prevent day-
time sweating. It’s
also free of alcohol
and won’t stain your
clothes
R42, Clicks
 LOOK GRE AT ST Y LE

Major
League
Accessories can easily turn your look from
a 9 to a 10 within seconds. Check out our 3
must-have autumn staples to keep you feeling
perfectly put together throughout the chillier
months.
By Charelle Johnson
Photography by Mike Mullane

Bag, SUPERDRY
R1 900; Boots,
SUPERDRY R1 999;
Sneakers, ZARA
R699.

72 MEN’S FITNESS APRIL 2017

THE
Conor McGregor is the UFC. He’s the
savviest striker in the Octagon and a
poet on the mic. From his calculated
retirement and verbal spats with Dana
White to the main event against Eddie
Alvarez at UFC 205, the one-time
plumber from Ireland has become a
polarising figure, leaving the world
wanting more — win, lose, or draw.

BY BOB GUCCIONE JR.

NOTORIOUS
FIGHTER
ZUFFA LLC/GET T Y IMAGES
In April 2016,
UFC superstar Conor McGregor, although “superstar” is an insipid word for his
actual stratospheric stardom and importance to the UFC, did something he rarely
has the immortal swagger of a rock star. His
pre-match, in fact, anytime, comments are
does: After underestimating Nate Diaz at UFC 196 in March 2016, he made a the gold dust of provocative, harshly funny
put-downs that build ticket sales and generate
complete cock-up of a move — he retired. He unretired two days later, in what
millions in pay-per-view revenue. Videos of his
must be some kind of record for big-statement futility. (It’s hard to call it a come- fights, where you know the result, cost R320 to
back when you haven’t left the building yet.) The 28-year-old’s out-of-the-blue watch on the UFC site (ufc.tv).
In the ring, his fat-free, almost fleshless
announcement that he was giving up the fight game came just weeks after the
slight frame transforms into a ruthless brutal
rematch with Diaz was announced, who had handed him his one UFC loss to date. weapon. He fights more like a traditional boxer,
It was a power struggle with UFC boss Dana White over whether McGregor would swivelling his shoulders to dodge murderous
blows and delivering combinations of punches
leave his training camp in Iceland to fulfil contractual promotional obligations in
of deceptive power from someone his weight. In
Las Vegas, USA, which he did not want to do. “I have become lost in the game of films of his fights, the astonishment of his oppo-
promotion and forgot about the art of fighting”, McGregor declared at the time. nents when punched betrays their pain. The
kicks, elbows, and knees strikes must hurt too,
“Sitting in a car on the way to some dump in Connecticut or somewhere, to speak to
but the punches rattle their being and look as
Tim and Suzie on the nobody-gives-a-fuck morning show did not get me this life.” if they penetrate to the places closest to death.
His rise to the top was, to cuddle a cliché,
One could speculate, not unreasonably, that having lost so meteoric. It took him just over two years from his first UFC fight
surprisingly but categorically to Diaz, beaten by a move he himself to his first championship. White brought him to the States after
fetishises, the rear naked choke, McGregor didn’t want to take the hearing so much about him on a trip to Dublin, Ireland, where
slightest chance of being unprepared for the rematch. But we all McGregor, then an apprentice plumber, was building a reputa-
know what the second word of show business is, and by the time tion in cage fights, and signed him never having seen him fight. In
he announced he was back, a time measured in nanoseconds, he McGregor’s second UFC fight, against Max Holloway in Boston,
was gone: White had dropped him from the bill and replaced him. USA, in 2013, he tore the ACL in his knee, one of the hardest inju-
White and McGregor subsequently hugged it out, and two fight ries for any athlete to recover from, but still won the fight. It could
nights later, at UFC 202 in August 2016, McGregor was back in the have all ended there. For someone less determined, and less singu-
Octagon and outlasted Diaz in a thrilling five-round split decision, larly focused, it would have. After 11 months of rehab and training,
as narrow a victory as a fighter can attain. Reporters noted how ignoring advice to sit still — “movement is medicine to me”, he said
intelligently McGregor adjusted his style to patiently exercising in an interview with Esquire — McGregor returned and fought
unexpected restraint, beat the taller, canny Diaz. What sticks out Brazilian MMA champion Diego Brandão, in front of a hometown
is their surprise. It seems never to have occurred to them that the crowd in Dublin, and destroyed him, mercilessly knocking him out
Rock ’Em Sock ’Em Robot that McGregor resembles was capable of in the first round.
adapting his style against a tricky, more fluid opponent.

IRISH BORN AND SOAKED, CONOR MCGREGOR , A 1.75M, 70KG

Edward Scissorhands-and-feet of an MMA fighter — is by a country

mile, the greatest, most charismatic athlete in the fastest-growing
sport on the planet.
Although “superstar” is an insipid word
He looks like a leprechaun, not the false mythology of the fat little for his actual stratospheric stardom
cheerful chap winking at you, but the original mythology of the and importance to the UFC, McGregor
vicious creature that wants the pot of gold and will tear your body did something he rarely does: After
apart if you try to take it from him. Out of the ring, he’s a handsome,
often sartorial sprite, with an oblong rather than round face that
underestimating Nate Diaz at UFC 196 in
can, even when he’s talking calmly, look like a wounded Alsatian March 2016, he made a complete cock-
snarling. He’s a born showman, whose simple walk across a room up of a move — he retired.”
APRIL 2017 MEN’S FITNESS 77
 McGregor wants to fight Floyd Mayweather. He says he would
“kill him in less than 30 seconds”, which is patently ridiculous.
Except it’s not to McGregor. He believes it.
“I’ve lost my mind being in this game, yeah?” he says on an Irish
TV documentary. “Like Vincent van Gogh. He dedicated his life
to his art, and lost his mind in the process. That’s happened to
me. Well, fuck it.”
Then he smiles his demonic grin and says: “I’ll die a crazy old
man!”
M & F : W H A T WA S Y O U R F I R S T I M P R E S S I O N O F C O N O R ?
Owen Roddy: When Conor first stepped into the gym and
onto the Irish team, we were all mainly grapplers with a fair
amount of striking prowess. There wasn’t anybody that was a
particularly strong or powerful striker. But when Conor came
in that all changed. I knew, as a fighter, he had unbelievable
power and extremely good timing. From very early on I knew
he had something special. He was always very confident from
day one. He hasn’t really changed in that regard. People often
think that he puts on a persona for the TV, but he is always being
100% genuine. He always had that belief in himself. So those two
things set him up to have the potential to be one of the greats.
78 MEN’S FITNESS APRIL 2017
CONOR’S BEEN FIGHTING FOR 10 YEARS. HOW MUCH LONGER
D O E S H E H AV E L E F T ?
I always say this: It’s not about how many years, it’s about how
many times that chin has been touched. I can count on my hand
how many times Conor has been hit clean on the chin. It’s very,
very little. He hasn’t taken any damage realistically. He took some
damage in the Diaz fights. Other than that his chin is perfect. If he
keeps doing what he’s done for the past 10 or 12 years, he could fight
until he’s 40.
HOW OFTEN DOES CONOR SPEND WORKING ON STRIKES?
When we’re in camp it’s almost every single day, a half an hour
straight just working on refining strikes. Everybody knows it’s the
left hand, his uppercut. He lands his shots over and over and over
and over again.
It was a Bruce Lee saying: Fear not the man who has practised
10 000 kicks once, but fear the man who has practised one kick 10
000 times. Conor has his set shots that he lands on everybody and
that’s because we spend a lot of time refining those.
WHO ARE SOME OTHER GREAT STRIKERS?
Everybody at SBG [Straight Blast Gym] has fantastic striking,

although they don’t get the knockouts that Conor seems
to get. They’re all different in regards to how they move. If
you look at Artem Lobov, he moves completely different
from Conor, but it works for him. And he also has amazing
knockout power. They’re all doing fantastic, but Conor, he’s a
step above everyone else.
WHAT ARE CONOR’S WEAKNESSES?
I think hardening the leg kicks — he never leg-kicks. He’s
never really had to, and setting them up would have been
a little more difficult for him being a southpaw. Conor is a
competitor; people don’t realise how good he is on the ground
and how good he is at wrestling. He’ll go for the ground if
need be or if he sees something there, but he wants to knock people
out. The way a common fight with Conor is, if he manages to take
the shots off, he’s going to be trying for the takedown. It’s just the
way it is. That’s why people are saying, “Conor hasn’t been tested in
the ring, I haven’t seen him wrestle people, I haven’t seen him on
the ground”.
SPEAKING OF WRESTLING, HOW WOULD CONOR DO IN WWE?
Don’t be surprised if you see him in WWE down the line putting
shots on people. He’s got the mic skills. He would definitely be a
super villain in WWE. I think it’d be great, it would be a spectacle.
Ronda [Rousey] has done it, Mayweather has done it; a lot of
celebrities do it.
I could see him going in as a general manager or that sort of a plot
line and taking over the whole thing; it would be great to watch.
HOW IS CONOR’S FOOTWORK?
He’s got some of the best feet in the game. You can’t really see it
because it’s so subtle. He always maintains his lanes perfectly at all
times. Floyd Mayweather is the best at maintaining his range and
just staying fluid and making people fall into his shot. Conor’s so
good at that. When it comes to landing the strikes, his feet position
is on par with the best in the world in boxing; possibly one of the
best, if not the best in MMA.
WHY DOES EVERY BOXER AND FIGHTER JUMP ROPE?
Skipping is fantastic. It gets your coordination up, it gets your
timing up, and it gets you light on your feet. In order to be able to
move quickly and stable you have to be able to transfer your weight
evenly and you have to be able to do it very quickly and in the blink
of an eye. People don’t realise how important it is.
DISTANCE IS KEY IN TERMS OF STRIKING, BUT IF YOU CAN ’ T
REACH YOUR OPP ONENT YOU CAN ’ T REALLY HIT THEM. HOW DO
YO U T E A C H K E E P I N G T H E P R O P E R D I S TA N C E ?
It takes years and years of training. For the new guys coming in
we’ll get them to fire at arm’s length and stay there, just at the
edge of range. If they keep moving their head around and play
with that edge of range, when their opponent throws a jab and
they slip his shot, their opponent will often pull down forward.
When that happens, realistically, your opponent is going to get
pulled into your range, and that’s when you can fire off. It just
takes years and years of timing and knowing exactly where your
range is. With regards to your opponent,
for guys your height, you know the range
and distance. If you’re fighting a taller
guy your range is a bit further out, so
I’m like Vincent when you get them to throw a shot you
van Gogh. He gotta be able to make a miss and close at
the same time.
dedicated his
life to his art HOW HAS CONOR’S TRAINING CHANGED
and lost his SINCE YOU’ VE BEEN WORKING WITH HIM?
Since we started he was more of a boxer,
mind in the but he had the same power. He was easily
process.” taken down, he was easily submitted.
When I say easily submitted, he was a bit
of a quick, scrambly guy. He resisted everything to look great, but
he had no skill set on the ground. He’s open-minded, he realised
where his holes were and he started to learn how to kick and how to
withstand a takedown. He started to enjoy jiu-jitsu. I forced him to
take jiu-jitsu, he had to do it. Maybe 6 to 7 years ago, he started to
enjoy jiu-jitsu. He put the gi on, and he started to enjoy it.
ARE YOU STILL FOCUSING ON THAT ?
Oh, we’ve done everything. There’s always room to improve. We’re
APRIL 2017 MEN’S FITNESS 79
80 MEN’S FITNESS APRIL 2017
always trying to add new skills. When it comes to fight camp, WILL THERE BE ANOTHER CONOR MCGREGOR?

then it’s strike down the opponents and put the shot in that we I don’t think there will ever be another Conor McGregor. The next
can land on him. breed is better than the last, but to have what Conor has is different.
He’ll be like Ali. He is one of those special fighters that only comes
W H AT I S T H E C O N O R M C G R E G O R WO R KO U T ? once in a lifetime. To have everything, that’s unique. I don’t know
The Conor McGregor workout, realistically, there is no such thing. if we’ll ever see another Conor McGregor, but as in skill, the next
But if you wanted to land the shot that Conor lands you just have to generation of guys coming are unbelievable.
watch the shots that he lands continuously. Look at how he moves
his body, watch it slowly, watch it a thousand times, watch how he
leaves his head there. Everyone takes the bait, he pulls away from
the shot, falls into dead space, and he lands his shots. Realistically
there is no magic potion. It’s down to hours on the mat. Put the
hours in and you’ll get the reward.

DOES CONOR PRACTISE ANY KIND OF YOGA?

He does a lot of those stretching movements — he

won’t do a specific yoga routine but he’ll do aspects
of yoga. He’ll do aspects of Pilates and every sort
of movement that you can think of. But even
before he was discovering movement, he was
discovering being a lot more loose and nimble,
and being able to put his body in positions that are
uncomfortable and stretching out from there.

W H AT T I P S D O Y O U H AV E F O R T H E AV E R A G E

PERSON WHO’S TRYING TO GAIN

FLEXIBILITY?

Go join a yoga or a Pilates class or

gymnastics or something like that. If you
can’t afford that, go onto YouTube and
do it at home. It’s not about what you can
do, it’s about what you actually do. Just get
up and start moving, that’s the main thing.
Squat, stretch, do some bear crawls up and
down the mat or up and down your home. Just get
the body moving and in positions where you feel slightly
uncomfortable and from there you can get loose and more nimble.

AFTER TRAINING CONOR FOR 10 YEARS, DO YOU PUSH EACH

OTHER’S BUT TONS?

No, not really. We know each other so well that we get in and we
can build off each other. It just gels. I know what he likes. He likes
to have power, he likes to move. He knows what I’m trying to get
from him.
JIBBER- JABBER
Conor McGregor’s exceptional skills extend well beyond the Octagon. His wit
and intellect are as quick as his jabs, and his trash-talking persona stands head and
TELL US A TIME WHEN THINGS GOT HEATED. shoulders above his 1.75m frame. Here are five of McGregor’s greatest burns:
When I was fighting and he was fighting, we would spar very hard.
He’d be trying to take your head off and he’d land a lot of times and 1 2 3 4 5
I’d land some shots on him. He was always the more powerful kind
To Rafael dos To 1.68m Chad Calling out all Responding to After KOing
of striker. The only way it gets uncomfortable is when everyone’s Anjos lead- Mendes before fighters at the a ribbing from pound-for-
ing up to their they fought UFC “Go Big” lightweights pound great
tired and all he wants to do is just eat and stuff like that. So that’s
scheduled at UFC 189 on press confer- Jose Aldo and Jose Aldo at
the only time he gets uncomfortable. A lot of the time he’s enjoying fight at UFC July 11, 2015. ence on Sept. Rafael dos UFC 194 on
196 on March 4, 2015. Anjos after a Dec. 12, 2015.
life and living it.
5, 2016. (Dos loss to Nate
Anjos pulled Diaz at UFC 196
out with a bro- on March 5,
IF YOU FOUGHT CONOR IN YOUR PRIME, WHO’D WIN?
ken foot.) 2016.
Conor, without a doubt. He’s so good, he’s just special. He’s the best
in the world.

APRIL 2017 MEN’S FITNESS 81

 Real sweat,

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

82 MEN’S FITNESS APRIL 2017

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

virtual worlds

APRIL 2017 MEN’S FITNESS 83

 It’s a little
disorienting
at first,
flying 1500 feet in the air with nothing between me and the ground
but a mythical winged horse. As we crest over a small rise I glance
down past Shadow’s flapping wing — for the record, I’ve named
my Pegasus “Shadow” — when suddenly the rocky hillside below
gives way to a sheer, grass-covered canyon. A jolt of pure adrenaline
flushes through me as I feel like I’m going to die. But then I feel free.
It’s just Shadow and me now, soaring off into the bright blue sky.
Peace out, Earth. Nice knowing you.
“Cool, right?” says a disembodied voice behind me.
For the past 10 minutes I’ve been huffing away on a bike in a
drab office at VirZoom, an American-based tech company in
Massachusetts, about 2km from Harvard University. And the
voice I hear behind me isn’t disembodied at all — it’s coming from
VirZoom exec Spencer Honeyman. He’s actually standing nearby,
but I can’t see him because I’m wearing an HTC Vive virtual-reality
headset, which works in conjunction with my present ride — the
R5 250 VirZoom stationary VR bike that’s officially been launched.
After slaloming through some trees where Shadow and I chase
after floating apples, I decide to let him rest his virtual wings and
end the game. Honeyman, the company’s director of business
development, then saddles up on a bike next to me and proceeds to
lead me through a dizzying number of virtual worlds.
I ride along with seven prototype games in total, including a tank
shooter, an Old West game in which you
chase down and lasso bandits, and a
helicopter game similar to the Pegasus; Your new spotter
The new VirZoom
but it’s a multiplayer race car game that stationary VR bike
offers several virtual
finally makes me sweat. The reason is adventures, including
simple: The faster you pedal, the faster one in which you ride
a pegasus.
84 MEN’S FITNESS APRIL 2017
your car goes — and thanks to my competitive nature as a former
bike racer, I’m on a mission to beat Honeyman.
By the time we’re done, 20 minutes have flown by and I haven’t
even noticed. When
I finally remove the damp headset, I look down and find my shirt
entirely soaked in sweat. I can’t tell what I feel like more; a kid who
just played Mario Kart or an adult who just had his ass kicked in
some high-octane spin class.
Honeyman shoots me a knowing look.
“Right now we’re at a crazy-weird intersection between fitness,
gaming, and VR”, he says. “It’s something that’s actually fun and
with the added result that you get, a really badass workout.”
Sex with a Porn Star or a Run Through Bavaria: You Decide
Take a peek at the latest Consumer Electronics Show — essentially
the world’s biggest trade show for gadgets and cool new technology
— or scroll through any tech-centric website and the two letters
you’ll most likely run across are “VR”. If industry analysts are to be
believed, the world will soon be awash in goggled users navigating
realities previously thought unimaginable: Flying through the
air, fighting Orcs, having sex with porn stars. In the virtual world,
literally anything is possible. Or so they say.
This year three tech giants, Facebook, Valve HTC, and Sony, will
release, respectively, the Oculus Rift, the Vive, and the Playstation
Morpheus. The Oculus and Vive headsets will plug into high-end G r o o m i n g b y M a t t h e w Tu o z z o l i /A t e l i e r M a n a g e m e n t u s i n g D i o r H o m m e ;
gaming PCs and the Morpheus into the PS4 and drop the user into a
360-degree, fully immersive virtual world. “Think of all of the things
we can do with movie special effects”, says Ken Perlin, professor of
computer science at New York University and one of the leading
experts on virtual reality. “Now VR puts you in the middle of it.”
But perhaps no industry is as bullish on the untapped
possibilities of this technology than in-home fitness. Companies
like Australia’s The Realm System, which is designing an
Opening image: Dan Patitucci
accessory that will allow you to feel resistance while swinging
swords in a video game, and Icaros, a German firm developing
a machine to let you work out while flying through virtual
worlds, offer up a glimpse of what the future of VR could look
like. The gaming company Virtuix Omni, which produces
Tron-esque pedestals that allow users to roam through

Game Your Workout
Whether you’re working out, soaring through the galaxy, or both, here’s
the best new virtual-reality gear on the market right now
FOR The Fitness Guy
DEVICE The HTC Vive
R13 700, ubuy.za.com
■ The all-new Vive is a fully immersive VR
headset that comes tethered to a gaming PC.
With twin 360-degree motion-tracking sensors
and room scale, not to mention two wireless
motion controls, Vive captures your real-world
movements so precisely that it’s unrivalled as a
VR workout tool. It’s the preferred device of VR
fitness company VirZoom.
FOR The Total Virtual-Reality Neophyte
DEVICE Zeiss VR One
R2 500, takealot.com
■ While some VR headsets are geared for
specific devices (such as the Samsung Gear
VR, which is made specifically for the Samsung
Galaxy smartphone), Zeiss VR One is a wireless
headset that works with any smartphone
between 4.7 and 5.2 inches. That means that
just about anyone with a phone can use this rig
to dip a toe into the VR world.
FOR Walking on the Moon
DEVICE The Oculus Rift
R19 000, takealot.co m
■ There’s a reason Facebook bought this
company for R26 billion. It’s one of the biggest
and most high-profile players in tethered VR
(if not the biggest), and the new Oculus Rift VR
headset, with its external constellation tracker,
offers a fully immersive virtual experience. The
high refresh rate and low-persistence display
makes for arguably the best of the bunch.
FOR The Mobile Video Gamer
DEVICE The Samsung Gear VR
R670, ubuy.za.com
■ One of the industry leaders in wireless VR,
the all-new Gear VR works specifically with a
Samsung Galaxy smartphone for games and
movies in 360-degrees of augmented reality.
With the most mobile VR games to choose
from, including shooters and sports games,
it’s one of the lightest and most comfortable VR
headsets on the market, thanks to its soft foam
padding. This device will turn any Netflix binge
into a movie-theatre–quality viewing session.
APRIL 2017 MEN’S FITNESS
 virtual war zones carrying a gun, has just released A virtual ride on raised R1.6 billion in capital, R1 billion of which
a treadmill.
“Shadow” is pretty came from Catterton, a consumer-focused private
Of course, ever since Jane Fonda first squeezed
cool — but can it equity firm. And since January 2014, it’s sold nearly
beat a real ride
into a leotard, we’ve been using visual technology 20 000 bikes, primarily to affluent 40 to 50-year-
across a windy
— from Jazzercise VHS tapes to P90X DVDs bridge high above olds who, thanks to kids and work, can’t always get
to HIIT apps — to juice our workouts from the New York City? to the gym or summon up enough motivation to
comfort of our own homes. I need to find out. work out alone in the basement.
But what we’re seeing today with at-home Which is why VR holds so much allure for the
spinning bikes — just about all VR tech is geared towards bikes for fitness world — including less-gym-oriented young guys who’d
obvious, practical reasons (i.e, the participant is stationary) — is rather be playing video games than hitting the weights. By using
reaching cultlike devotion. virtual wizardry to fill the dead cognitive space of a traditional
And no single company has capitalised on the virtual craze like workout, the hope is that exercise can turn into an activity that’s
Peloton Cycle. as far from drudgery as possible. Which begs the question: Does it
Peloton inhabits a sector of the fitness industry that can best actually work? Or is Peloton the latest fitness fad, doomed to occupy
be described as augmented reality. Though you aren’t flying on a the space in a dusty corner next to the old Chuck Norris Total Gym?
winged Pegasus, you’re still on a bike, plugged into a reality that I interviewed several actual Peloton users and was surprised
exists mostly in a digital space — in this case, that digital space being by how positive the reviews were. “The digital leaderboard on
a streaming spin class delivered to you on a 22-inch tablet mounted the Peloton screen, that competition, for me it just changes the
on the handlebars. Every day you can plug into 10 live-streaming workout”, says John Bernstein, a 52-year-old investment banker
workouts complete with real riders taking the same workout in a real from Minneapolis, USA. “If I’m in the top 10, let’s just say I try like
studio in New York City. There’s a live instructor, and a huge digital crazy to stay there.” I heard similar ravings from less competitive
leaderboard that shows how you stack up against anywhere between users.
100 and several thousand virtual and in-studio riders. There are “For me, the addiction of Peloton was seeing my progress”, says
dance and Flywheel-style classes, metrics-based classes, classes Karen Holmes, a physician assistant from Texas, USA, who credits
based on particular types of music, even classes taught by former the bike for getting her into fitness. With the ability to measure
pro cyclists George Hincapie and Christian Vande Velde. herself against other riders, as well as her own metrics, she could
Originally launched as a Kickstarter campaign in 2012, Peloton see that each workout provided a baseline for improvement — a
has become a darling of the fitness world. Since its inception, it’s major win for any fitness regimen. Both Bernstein and Holmes

Virtually anything can

happen (and does!)
Virtual spin classes are a whole new world, as we
learned from super-popular Peloton instructor,
So You Think You Can Dance alum, and former Broadway
dancer Jessica King

The spin queen.

Jessica King leads a
virtual (and real) Peloton
class in the company’s
New York headquarters.

So what’s it like to like Soggy Waffles and on the screen, then it instructor had the the reason people click wonder my husband
teach a class when Magic Panties. There’s brings you into what’s ability to transport on my ride is they think rides Jessica’s rides.
no one is actually one whose name is happening on our side me out of whatever’s “Wow, she’s hot”, or “I He can get lost in her
in the room? It can Dude, and his location of it. And honestly, just going on and into this want to look like that”. cleavage”. And then
be really fun. I go into is “In My Basement”. trust us. 45-minute experience. I get it. If all you have a whole thread, 60 or
an imaginative space I’m always talking to the I’d be able to lose to go on is a photo to 70 comments, goes on
and play games with dude in his basement. What should someone myself. choose your workout, a about my boobs. It’s
myself: Who am I talking look for in an hot body is it. like, Hello?! I can read
to? What do I want What do we need to instructor? I’d say to What does it take to this! Try not to forget
them to feel or know? know to get a really look for an instructor gain a following in the What should you never that we’re people. It’s
There’s something to good virtual workout? who not only engages virtual space? I think message to a virtual a really vulnerable
be said about looking Remain open. If you you physically but who leading by example instructor? What thing for us to be on
through the camera can immerse yourself can keep your atten- is one of the most really blows my mind the stage, sweating,
and being able to speak by putting the head- tion and captivate you. motivating things. is when people make half naked, baring our
to someone you’ve phones on or dimming An experience that Walking the walk and comments on Facebook soul. Sometimes feed-
never met. Some of the lights, changing would feel successful having the aesthetic and think that I can’t back is welcome, but
them have really funny the environment to to me as a rider would that complements see them. A woman whatever you do, don’t
leaderboard names, match what you see be one in which the that. 9 times out of 10, once commented, “No talk shit.

86 MEN’S FITNESS APRIL 2017

praised the virtual community that formed around them. “I’ve made a
bunch of friends all over the US”, says Bernstein.
And all of the Peloton users I spoke to praised the variety of classes,
which also include 1500-plus on-demand workouts. This huge well of
ever-changing content is a huge factor in motivating yourself to keep A Short History
using it, says Richard M Ryan, professor of psychology, psychiatry, and
education at the University of Rochester in New York, co-founder of Self-
of Virtual Reality
Determination Theory, and an authority on human motivation. “Where
virtual-reality can help is in making the exercise more game-like and
The Stereoscope
fun”, he says. Simply put, “a boring exercise program will kill anyone’s British scientist Sir Charles
motivation”. Wheatstone uses two photos
1938 and a pair of mirrors to create
Still, as an old-school fitness guy and weight-room junkie, I remain the world’s first 3D viewer.
sceptical. I’ll admit that flying on Shadow is pretty cool, but any day of the It fell out of fashion with the
week I can ride a bike across New York’s Williamsburg Bridge, hovering arrival of “talkies”.

90 metres off the ground, fighting high winds with a god’s-eye view of the
city. With motivation like that, who needs the world of Super Mario? Also, Philco Corporation’s
Peloton costs R26 200 for the bike and R510 for a monthly membership. Headsight
The first-ever head-mounted
Are we spinning our wheels to replace our real world with a virtual one display, Headsight used
1961
simply because it looks cool? a small video screen and
With those questions in mind, I head to Peloton’s offices. magnetic tracking to show
remote video images that
correspond to head direction.

You Can’t See BigDaddy88 — But You Know He’s There

Sensorama
Part of the “-orama” invasion
As I tour Peloton’s gleaming facilities with the company’s PR Director, of the 50s and 60s, Morton
1962 Heilig’s phone booth–like
Jaime Kinsley, I feel like I’ve entered some hybrid of an Equinox and a
contraption elevated VR tech
James Bond villain’s command centre. There’s a small café, a work area by incorporating smells, wind,
with Wi-Fi, crisp white locker rooms, and a full-blown television studio and sound.
with a panoply of screens. And then there’s the spin room, which right now
is a darkened chamber of high-tech Peloton bikes all lined up as if they VPL DataGlove
were robot soldiers readying for battle. Thomas Zimmerman invents
I hop on a home version of the bike and confess I’m immediately impressed the first glove that can
1987
manipulate virtual objects on
by the design. I often have a hard time adjusting to the geometry of spin a computer. With the virtual
bikes, but the Peloton is modelled after a Pinarello road-racing bicycle, so hand established, science
has only 99.5% of the human
once in the saddle I feel right at home. body to go.
Eventually I settle on a 30-minute on-demand metric class, essentially
a spin version of HIIT, taught by Steven Little, one of Peloton’s lead Virtuality Arcade Games
instructors. On my 22-inch waterproof tablet screen I can see the class, British company Virtuality
the instructor, and the metrics, such as average and maximum power Group develops VR arcade
1990
machines with headsets
output, pedal cadence, resistance, and heart rate. On the right-hand side and controls. Though
is the most important tool: The leaderboard, on the bottom corner of the relatively immersive, crude
graphics dampen the
screen. Just as with other boutique workouts, your primary motivator experience. It fails.
with Peloton is the ability to measure yourself against others in the class.
The workout starts, and I gotta say: The virtual experience is Nintendo Virtual Boy
surprisingly close to the live one. The music is thumping, Little clearly A clunky red plastic eyepiece,
knows how to get your heart rate up, and the bike itself is comfortable. 3D graphics–induced
headaches, and the fact that
Unfortunately, the music and coaching don’t distract me at all from 1995
it isn’t technically VR sinks
the pain. Nothing does. I feel just about every second of that class. So I Nintendo’s foray into virtual
gaming before it’s barely out
concentrate on the leaderboard. My competitive streak pushes me to get
of the gate.
as high on that thing as possible, and when I see that just a little more
effort could get me ahead of BigDaddy88, I go for it.
The VR Explosion
Later, I ask Little over the phone whether he has any issues teaching
From high-end rigs like Oculus
a class that exists for him almost entirely in cyberspace, and he tells me and HTC Vive to Google’s R170
2016
that, aside from setup, it’s not much different — “Though I’d prefer to be mobile Cardboard, the next
generation of VR is here. But
there when I talk to new clients and be there to set them up.”
is it doomed to become a fad
All I know is that I beat BigDaddy88 — I just wish he were here in as well?
person so I could see the look on his face. ■

APRIL 2017 MEN’S FITNESS 87

88 MEN’S FITNESS APRIL 2017
Leading biohackers, US Special
Forces, NASA, and the most
accomplished exercise physiologist
on the planet all agree on one thing:
That a strict low-carb, high-fat
“ketogenic diet” won’t just help
you lose weight, exercise more
efficiently, feel better, and generally
improve your life (and even your
chances of getting to Mars!) — it
may also fight cancer and wipe out
diabetes forever. The only wrinkle?
It’s not for the faint of heart.
BY TYLER GRAHAM
PHOTOGRAPHS BY LEVI BROWN

HOW THE
KETO DIET
CHANGES
EVERYTHING
 Timothy Noakes, MD, is an To high-performing athletes, Noakes preaches that the bedrock

T
emeritus professor in the Division
of Exercise Science and Sports
Medicine at the University of
Cape Town. He’s one of the
most accomplished exercise
physiologists on the planet. You can’t walk by a restaurant
in Cape Town that doesn’t offer a “Noakes option” — say,
an avocado stuffed with breakfast sausage and eggs,
or a double cheeseburger with lettuce sans bun — and
evidence of his teachings seems to be everywhere, mostly
in the form of our nation’s best-known athletes, including
ageless golfing legend Gary Player and eight-time Ironman
World Champion Paula Newby-Fraser. In fact, Noakes is a
celebrity these days, he’s even been pulled into South African
presidential politics: To echo the country’s papers of record,
“Is President Jacob Zuma’s and his wife’s dramatic weight
loss a result of the Noakes Diet?” No one is sure about the
president, but his wife, definitely: She’s lost 30 kilograms
following the Noakes plan.
tenet of endurance athletic nutrition — that winning performance
is best fueled by eating lots of carbohydrates — is simply wrong.
Instead, he believes athletes can alter their bodies so that their
metabolism burns fat as a primary fuel source, a physiological
process known as ketosis, either from stored body fat or from the
foods they eat every day.
For non-athletes and anyone trying to lose weight or keep it off,
Noakes’ advice is that eating a high-fat diet, with few if any refined
carbs and as little sugar as possible, will switch on the same fat-
burning system and keep your body lean and your weight stable
without making you hungry. According to Noakes and a growing
number of nutritionists, physiologists, and biohackers, when you’re
in a state of ketosis — best attained through a strict “ketogenic diet”
— good things happen.
Sometimes, amazingly good things.
Two years ago, NBA’s LeBron James famously lost 11 kilograms
and upped his late-game endurance by cutting carbs and sugars
from his diet. Tim Ferriss, the author of the Four-Hour self-
improvement book series, followed a strict keto diet to cure his
Lyme disease, and performs a long multi-day fast every four
months as a means, he says, of pushing ketosis further and starving
incipient pre-cancerous cells of sugar (more on that later). Not too
long ago, Sami Inkinen, the ultra-fit co-founder of American real
estate juggernaut Trulia, rowed with his wife from California to
Hawaii in record time on a keto diet, to promote high-fat eating
and raise awareness about the dangers of too much sugar. The Keto

The Eat This, Not That!

Guide to the Ketogenic Diet

No carbs, no sugars, C AT E G O RY
no fruits. And all
proteins aren’t
FATS
created equal. EAT THIS! Saturated
Confused? Read on. fats including coconut
BY ADAM BIBLE oil, ghee, grass-fed
butter, duck fat, tallow,
and lard, all essential
The for a healthy immune
Some are found in coconut
oil, but you can buy a
concentrated form of
MCT oil.
NOT THAT! Refined
fats and oils like
sunflower, canola,
soybean, grapeseed,
and corn oils, which have

T ketogenic system, dense bones, been processed at high

diet can be and proper testosterone temperatures, creating
dizzyingly levels; monounsaturated free radicals that can
complicated. You want fats like olive, avocado, damage cells; and trans
to load up on fats and macadamia, and almond fats, such as margarine
protein and keep your oils, which boost heart and other spreads, which
carb intake low— but health and provide vitamin contribute to weight gain,
all fats and proteins E, important for vision increase stroke risk.
aren’t alike, and there and a strong immune
are some veggies system; polyunsaturated C AT E G O RY

higher in carbohydrates omega-3s, such as wild-

caught salmon, sardines,
PROTEINS
than others. Oh, and
fruit (fruit!) is pretty and sustainably harvested EAT THIS! Meat and offal
much banned. But seafood, to prevent heart (e.g, tongue, liver, heart)
don’t worry: We’ve put disease and stroke and from grass-fed or pasture-
Good news: together the best and reduce blood pressure; raised animals — it’s low
Bacon is worst of each category and medium-chain
triglycerides (MCTs),
in calories and contains
so you can go Keto with vitamins like A and E along
keto-friendly. confidence. fatty acids that are easily with tons of antioxidants;
(Bad news: absorbed and used for wild-caught and
You shouldn’t energy. Linked to weight sustainably harvested
eat a lot of it.) loss, MCTs increase satiety
and rev up metabolism.
seafood, which is higher
in omega-3 fatty acids and

90 MEN’S FITNESS APRIL 2017

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

better for the environment
than farmed fish; and free-
range, organic eggs,
which contain higher levels
of vitamin A and E, beta-
Carotene, and omega-3
fatty acids than the farmed
variety.
NOT THAT! Factory-
farmed animal products
and seafoods, which
are lower in nutrients
and often worse for the
environment than their
healthier counterparts;
and processed sausages
and hotdogs, which,
more often than not, have
preservatives called
nitrates that have been
linked to cancer.
C AT E G O RY
VEGETABLES
EAT THIS! Dark leafy
greens, like Swiss chard,
spinach, kale, and lettuce;
lower-carb veggies,
like cucumber, celery,
asparagus, squash, and
zucchini; cruciferous
veggies, like cabbage,
cauliflower, broccoli,
and brussels sprouts;
nightshades, like eggplant,
tomatoes, and peppers;
root vegetables, like onion,
garlic, and radishes, and
sea veggies, like nori and
kombu. The guidelines are
simple: Focus on dark, leafy
greens, then the stuff that
grows above the ground,
then root vegetables.
NOT THAT! Starchy,
high-carb vegetables,
like potatoes, peas, corn,
yucca, parsnips, beans,
yams, and legumes are
great, nutritious whole
foods that work well in the
regular diet of a guy looking
to get healthy and fit —
however, their elevated
carbs make them a no-go
for achieving ketosis.
C AT E G O RY
DAIRY
EAT THIS! Full-fat
dairy products, such as
yoghurt, cottage cheese,
cream, sour cream,
goat cheese, and other
cheeses. Note: Dairy
should be eaten sparingly,
but when you do eat it, stick
with full-fat, as it’s more
filling and nutritious.
NOT THAT! Milk — but
not cheese — is off the
list because it contains
a lot of lactose, a form
of sugar, which makes it
high in carbohydrates.
When cheese is made,
all the sugar is eaten by
bacteria and turned into
lactic acid, cutting the
carb content way down.
Low- and reduced-fat
dairy products are to be
avoided as they’re overly
processed, which strips
out nutrients like the fatty
acids that make you feel
full. Plus, sugar is often
added to make up for a loss
of flavour and texture, so
some actually have more
sugar than full-fat dairy.
Resist shredded cheese,
too, as it contains a carby
potato starch that keeps it
from sticking together.
C AT E G O RY
NUTS AND SEEDS DRINKS
EAT THIS! Macadamia
nuts, pecans, walnuts,
almonds, flax seeds, and
sunflower seeds. Be
careful when eating nuts,
as they’re calorie-dense
and can easily put you over
your carb limit for the day.
NOT THAT! Cashews,
pistachios, and chestnuts
are on the higher end for
carbs in nuts, and should
be avoided.
C AT E G O RY
FRUITS
EAT THIS! Avocados
are low in carbs and
have great fat and fibre
content; berries are okay
since their carb content
is negligible; and 1 cup of
tomatoes has just 6g of
carbs.
NOT THAT! Fruits
in general, dried or
otherwise, are forbidden
since most have high sugar
and carb content.
C AT E G O RY
DRINK THIS! Water,
sparkling water, black
coffee, unsweetened
and herbal teas,
unsweetened nut milks,
wine, light beer, and
liquor. Caffeine is fine for
most people — just don't
go pouring in sugar or
milk; the same goes for tea
and nut milk. Lower-carb
alcohol in moderation is
okay, especially if you’re at
the point where you’re just
trying to maintain weight.
NOT THAT! Soft drinks,
fruit juices, sweet
wines, craft beers, and
flavoured liquor are
filled with way too much
sugar and/or carbs to be
allowed if you’re serious
about keto. Some people
will drink diet, or “zero”,
soft drinks, but avoid
them if you can because
the citric acid and aspar-
tame often found in them
may derail your trip to
ketosis.
C AT E G O RY
SWEETS
EAT THIS! Sweeteners
like stevia, erythritol,
and xylitol can be made a
part of your keto diet, but
try to buy only the pure
versions, as the powdered
products usually have
a small amount of sugar
added as a bulking agent;
inulin is a sweet and
starchy plant fibre that
helps regulate blood
sugar; monk fruit
powder is 300 times
sweeter than sugar and
doesn't have a bitter
aftertaste like stevia; and
at least 70% cocoa dark
chocolate and cocoa
powder as they’re packed
with antioxidants.
NOT THAT! Sugar,
high-fructose corn
syrup, honey, and
agave nectar need to be
ditched. Even if honey and
agave are healthy whole
foods, sugar is still sugar
and will bump you out of
ketosis.

APRIL 2017 MEN’S FITNESS 91

 To be sure, as he got older he put on some weight, and his energy
sagged, but he was in good shape.
Regardless, in 2010, Noakes was diagnosed with type-2 diabetes.
Though he didn’t know it yet, a lifetime of well-intentioned carbo-
loading for his athletic endeavours had set him up for a fall.
Not long after he got the news, he happened to receive an e-mail
about a book title The New Atkins for a New You, and realised
he recognised many of the authors’ names on the cover, which
belonged to respected exercise experts Stephen Phinney, MD,
PhD; Jeff Volek, PhD, RD; and Eric Westman, MD. They argued
that the late Dr Robert Atkins, who famously promoted a low-
carb, high-fat diet in the 1980s — and was routinely lampooned
for promoting eggs, bacon, and cheese as healthy foods that
worked great for weight loss — had been right all along. The
professors backed up their position with more than 50 new dietary
studies and an action plan for getting lean and maintaining weight
loss. Noakes says he learned more about nutrition that year than
in his previous 42 years as a doctor. “I was 101 kilograms when I
picked up that book”, he tells me. “Today, I’m 81. I’ve achieved my
high school weight and my old running times.”
His new way of eating, he says, also cured his migraines and acid
reflux. On top of that, it eliminated spikes in blood sugar, kept his
appetite in check, and allowed his body to burn its own fat
as fuel. After Noakes’ diabetes had reversed course, he wrote
about it for Discovery Health News; that triggered a national
debate across South Africa, which is plagued by an epidemic of
diabetes and its associated conditions.
Last year, Noakes published his fourth book, The Real Meal
Revolution, which explains why high-fat diets work and how to
incorporate them into everyday life. “It’s gone viral”, he says.

The Road to 7% Body Fat What it feels like to go Keto

You may feel low on energy, lethargic, and dizzy.

Some people suffer from headaches or flu-like
FIRST symptoms during the first few days or weeks
FEW
DAYS due to the depletion of muscle glycogen and the
lack of glucose. This is the hard part, because
you have to avoid eating carbohydrates to halt
the cycle of glucose-based metabolism, even
though your glycogen stores are dwindling and
your cravings are probably increasing. Your body
is used to burning glucose, not fat, for fuel, which
is why — for the first few weeks, while your body
adapts — your energy levels may be down.

You’ll likely see a pretty rapid weight loss in

the first week, though this will be from water
FIRST depletion. Glycogen is attached to water in our
WEEK bodies, so when you lose glycogen, you also
lose water — as much as two-plus kilograms of
just fluid. Your workouts may also suffer during
the first few weeks; many people report a loss
of strength and endurance until their bodies
become more efficient at using fats for fuel.

Your body will still be adapting to using fat for

Putting your
fuel, but towards the end of the second week
P body into
ketosis —
SECOND
WEEK
and into the third week, you may start to see
increasing energy levels. As glycogen becomes
causing it to
switch from burning carbs depleted, your body will start producing ketones
to burning fat for fuel — is — some of which are excreted in the urine, so
a major metabolic change. you can now start measuring the levels with keto
Some people don’t react test strips (available at ketolife.co.za ) to see
well, while others thrive if you’re at a low enough level of carbohydrate
on it and feel more energy. restriction.
“Low-carb and ketogenic
diets aren’t for everyone, At this point, if you’ve been keeping your total
so it’s important to listen carbs to less than 50g per day, you should be
3–4
to your body”, says Alissa WEEKS in ketosis. Getting down to 10% body fat, or
Rumsey, RD, CSCS, of the OUT even 7% — a truly shredded physique — is totally
Academy of Nutrition and doable, depending on your starting percentage.
Dietetics, USA. “If after
Your energy levels should start to improve,
a few weeks you still feel
though it can take several months for your body
worse than you did before
to fully adapt to using fat for fuel. The desire to
you started, you should
stop and reconsider if eat regularly throughout the day to sustain mental
it’s the right diet for you.” clarity will have faded, and your muscles will have
Here’s what she says access to a near-limitless supply of energy.
you should expect when
going keto:

92 MEN’S FITNESS APRIL 2017

 Cancer cells How to eat in a post
thrive in high-sugar “bonk” world
environments.
On a Keto Diet, your Though higher-fat diets
body will be primed go by many names — most
to fight back. Hard. recently, the well-known
Paleo Diet, as well as the
Zone and the South Beach
Diet, both of which restrict sugary foods and refined carbs —
the Ketogenic Diet has taken the zero-carb and high-fat stance
to a whole new level. It’s especially resonated in the biohacker
community of Silicon Valley, USA.
From an evolutionary standpoint, ketones — molecules formed
by the breakdown of stored fat — are a very important fuel. And
ketosis, the process by which the body uses those fuels, is essential
for survival. Zucch-guini.
Here’s how it works: The body — even that of a very lean athlete A spiralizer turns
zucchini into
— stores about 40 000 calories of fat compared with just 2000 tasty “linguini”.

calories of the carbohydrate glycogen. When those carbs have been

depleted, the body taps its fat stores for energy. The same is true

for athletes who “bonk” during exercise — it’s because they’ve used
up all their stored carbs. To go on, they must either eat more carbs
(to burn as sugar) or start burning fat. When marathoners break
through the so-called “wall” late in a race, they’ve begun to burn fat.
Thanks to Noakes and other Keto Diet supporters, a growing
number of athletes today prefer to be in that state at all times.
Once they make the switch, they say, not only are their race results
and game-day performances better, they report sustained energy,
better moods, and clearer thinking.
Switching from foods that cause chronic illness and make you fat to
foods that keep you permanently lean and energetic without getting
hungry would seem like a no-brainer. But it’s difficult, and most of
us don’t really know what ketosis is like. The average South African
today is what nutritionists call “a sugar burner”. We ingest carbs for
breakfast, so our blood sugar goes up quickly then comes crashing
down before lunch, when we get our next carb fix. The process
happens over and over again without our bodies entering ketosis.
But getting your body to enter full ketosis is no small feat.
Imagine forgoing all starchy vegetables, breads, sugary drinks
(including fruit juice), pasta — essentially everything that isn’t
meat or a non-starchy vegetable. It’s a tall order that only gets
taller, because, once you’ve started the process, the body, feeling
deprived, undergoes a transition phase often termed the “low-
carb flu”. For a few weeks, physical and mental performance — at
Four killer
keto dishes
Ready to take the keto journey to a tight belly and rippling
abs, but not so thrilled about having to stay away from your
favourite carbo concoctions? Follow this handy guide from
keto master chef Marie Emmerich, author of Quick and Easy
Ketogenic Cooking, and fool your brain—and stomach—with
these low-carb but satisfying replacement dishes.
If you’re craving chicken parm:
1 ■ Use a no-sugar marinara sauce and replace the
carb-laden pasta noodles with thin-sliced chicken
breast to cut way down on the carbs but still have
a satisfying meal. And make sure you use grass-
fed ground beef for the filling so you get more
vitamins and omega-3s.
If you’re craving pasta:
2 ■ Spend a few bucks on a spiralizer — seriously,
this thing is great for turning veggies into long
noodlelike strands (check amazon.com ). To
get your pasta fix without the carbs, make
spaghetti out of a couple of zucchinis, then dress
it with parmesan cheese — which is high in protein
— and medium-chain triglyceride (MCT) oil.
If you’re craving mashed potatoes:

work, in the gym — dips noticeably and uncomfortably as the body
tries to tap its missing fuel source. Not everyone sticks it out. (For
more on what it’s like to go Keto, see “The Road to 7% Body Fat”,
opposite page.)
Prop st yling by Sarah Guido/Halley Resources
3 ■ Chop up a cauliflower head and cook it
with organic broth and turnips for a few hours.
Then blend it with a handheld immersion blender
or in a food processor until smooth. Add chives,
salt, pepper, and butter for guilt-free, low-carb

gorging. You won’t be able to tell the difference.

There’s a shortcut to ketosis, however: Fasting. If you don’t eat
for many hours, your body will naturally go into fat-burning mode.
There are many different fasting protocols to get into ketosis, but
the most common is called intermittent fasting, which consists of
4 ■ Hit up the versatile cauliflower again to make
not eating for 12 to 16 hours.
For instance, one can eat dinner at 8pm, skip breakfast the next
morning, and eat lunch at noon. Or, like Matt Mattson, PhD, chief
of the Laboratory of Neurosciences at the National Institute on
Aging, USA, you can push it even further: Mattson regularly skips
If you’re craving rice:
a delicious “rice” that has only 5g of carbs per
cup compared with cooked white rice’s 45g. To
prepare, chop up the cauliflower head and put
the pieces into a food processor; pulse until the
bits are so tiny they resemble rice grains. Fry it
all up with soy sauce and a dash of fish sauce for
fried rice, or use it to make your own keto-friendly
sushi rolls.

APRIL 2017 MEN’S FITNESS 93

 breakfast and lunch altogether. With no blood sugar spikes showing that ketogenic diets can double the lifespan of mice with
and crashes, just steady fat burning, he, like most intermittent metastatic cancers. For a more emphatic take: Leading Boston
fasters, feels mentally sharp and experiences little if any sense of College, USA, cancer researcher Thomas Seyfried, MD, believes that
deprivation. a ketogenic diet is therapeutically even more valuable in fighting
cancer than chemo.
Achieving a ketogenic state could get a lot easier in the coming
Keto: the official diet of Mars years. D’Agostino believes a ketone supplement will be the
breakthrough, making the job of drastically cutting carbs from the
But if all of this sounds like too much misery for you, consider diet much easier. His latest creation is KetoCana, which floods the
another reason for going keto: Evidence shows that ketosis could body with ketones and eliminates the symptoms of carbohydrate
not only help stave off Alzheimer’s but also help cure cancer. withdrawal. (For more about ketone supplements, turn to Page 124.)
A few years ago, Dominic D’Agostino, a PhD and associate Meanwhile, military researchers are focused on keto diets as well,
professor at the University of San Francisco, USA, was trying to solve believing soldiers could operate optimally on fewer, denser meals.
a big problem for the Navy SEALs. Military divers, he learned, use a Currently, America’s Defense Advanced Research Projects Agency,
device called a rebreather, which is silent and allows for extra-long Department of Defense, and NASA, are all running ketogenic
dives — but, for reasons that are not yet fully understood, makes experiments. NASA believes the diet will be important for manned
divers prone to unpredictable, life-threatening oxygen toxicity missions to Mars because it protects against higher levels of
seizures. radiation in space by increasing the brain’s resilience to stress. Plus,
While looking for a way to treat these seizures, D’Agostino “the energy density of a ketogenic diet is higher, so you have to carry
stumbled upon the Ketogenic Diet, which also happens to be a less weight”, says D’Agostino.
proven treatment for a possibly related malady; epileptic seizures But for evidence of the Keto Diet’s more immediate effects, Noakes
in kids. “There are a lot of treatments for epilepsy”, he says, “but the brings up South African athlete Bruce Fordyce, 61, who won the
only one we, board-certified neurologists, can say cures the disease country’s biggest ultramarathon, the 89-kilometre Comrades, a
is the Ketogenic Diet”. record nine times. He ate high-carb his whole life, eventually putting
Why? D’Agostino believes the diet remedies a metabolism on weight and becoming insulin resistant. Recently, though, he
imbalance in which brain cells are starved of, or unable to process, switched to a high-fat diet — and has regained his former waistline
glucose, causing the brain to go haywire. Live brain cells are and dramatically improved his marathon times. Little by little,
extremely difficult to study (for obvious reasons), but researchers according to Noakes, we’re learning.
have been able to tease out some clues from the petri dish about “This is the single most important health intervention we can
why keto diets are good for the brain. Aside from being an energy make as doctors”, he says. “And as a nation.”
source, ketones are also important neural signalling molecules
and gene transcription facilitators. Ketones also seem to modulate
the stress response in neurones and make them more resilient to
excitatory nerve transmissions — the kind that can cause seizures.
D’Agostino also found that ketones can elevate levels of the calming Cauli-rice.
Blend your cauli-
neurotransmitter GABA. flower-head into
cauli-rice .
Theories aside, when he treated SEALs with a keto diet, their
seizures stopped.
But brain diseases aren’t the only illnesses doctors are beginning
to think are metabolic rather than purely genetic in origin. Many
common types of cancer — oesophagal, pancreatic, colon, kidney,
thyroid — are associated with obesity and diabetes, and D’Agostino
believes he’s on the path to understanding why.
Cancer cells thrive in high-sugar environments because they
rely on glycogen (sugar burned for energy) to survive; type-2
diabetes, especially, provides potential cancer cells with a high-
sugar environment. (Interestingly, PET scans detect cancer by
finding areas in the body with excess glucose compared with normal
tissues.) This suggests not only that glycogen may contribute to
cancer, but also that it may be cancer’s Achilles’ heel: If cancer cells
become compromised when their host is in a ketogenic state, the
body’s own immune responses may be able to effectively fight the
disease.
“We think the majority of cancers could be metabolically managed
through nutritional ketosis, either as a stand-alone pill or an adjunct
to standard care”, says D’Agostino, who has published research

94 MEN’S FITNESS APRIL 2017

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 Wise up Send your questions to ask@mensfitness.co.za

Ask Men’s Fitness

Buffa-low fat.
Ostrich meat has as
much protein as beef,
but fewer calories and
half the fat.

I love a good flamed-grilled

burger, but I worry about
the fat in beef. Is ostrich
meat leaner?
And how do I cook it?
BEN R, JOHANNESBURG

Y
You can’t beat a big,
hot hunk of Klein
Karoo ostrich meat.
Ostrich has as much
as 21% protein per
100g, with less than
2% fat - making it
don’t cook it past
medium. Sports-
men, athletes, and
health-conscious
people with an
active lifestyle
benefit greatly
F o o d s t y l i n g b y B r e t t K u r z w e i l /A r t D e p a r t m e n t

the leaner, healthier from the high iron

option. content, which also
Ostrich is also attributes to the rich
readily available red colour. Ostrich
in many grocery meat is definitely
stores nowadays, a delicious and
not to mention how healthy alternative
tasty it is. And it’s so to beef – and yes,
damn easy to cook. they also taste good
To keep it juicy, flame-grilled.

APRIL 2017 MEN’S FITNESS 97

 Ask Men’s Fitness

To start a hot
romance in a
hot yoga class,
don’t put the heat I just started a Bikram hot yoga class,
and one girl in it is even hotter than the
on right away.
class itself. How can I approach her?
RAD D, CAPE TOWN

Ah, hot yoga is done Bikram’s “Awkward

at 105°, so she must Pose”.)
be hot! When you do
Some tips: “Don’t finally chat, have
try to get her atten- some Bikram trivia
tion during class”, ready to show her
Shorty the barber says Bikram Yoga you’re not there just
Enlightened advice from grooming expert Shorty Maniace New York City owner to pick up girls. For

St yling by Christina Simonet ti; Grooming by Casey Geren/Bernstein & Andriulli using Bumble and bumble;
Jen Lobo Plamon- example; founder
I’m incredibly hairy, wrong with being a broom. Especially Just don’t come to don. “Yogis often do Bikram Choudhury,
especially on my hairy, you’re a man. if you know you’re the barbershop and ‘moving meditation’, 71, likes to say, “It’s
back, so I hate taking But if it bothers going to the beach, ask me to manscape and you don’t want party time!” while
my shirt off in public. you, you can wax it. take care of that shit. you. I’m not doing it. to interrupt that. But teaching; also, he’s
Should I get waxed, There’s momentary There’s also a afterwards, they facing six students’
or even have the hair pain, but your hair depilatory you put usually feel so great sexual assault
removed perma- grows back slowly. on, then scrape they’ll talk to abso- charges in West
nently? It’ll last a week and a the hair off with a lute strangers.” Los Angeles. That
E VA N T, P O R T E L I Z A B E T H half or so. There are spatula. It makes Also: “No grunting should keep things
■ Are we talking also places that can you super smooth. in postures!” Pla- lively.
George “The Animal” do it for you. There’s That lasts about a mondon says. “And And if you really
Steele? Wolfman? nothing embarrass- week and a half too. no big meals within hit it off, bring her a
Box scores. Boxed
There’s nothing ing about it — you’re But if you’re rich wine is great for two hours of class little yoga-type gift,
outdoor fests and
just taking care of enough, get elec- — you shouldn’t do like a water flask or
saves you cash
yourself. trolysis. It’s the best, (and headaches). yoga on a full stom- a no-slip sweatband
Or if you have a and it’s permanent, ach.” (Plus, any al to keep the sweat
cool partner, get a though I hear it forte sound effects out of her eyes. All
Wine: Sam Kaplan

good pair of clippers can be painful. You could give a whole the better to see you
FOR THE BEST
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98 MEN’S FITNESS APRIL 2017


IS RENTING
A HOTEL
ROOM
SLEAZY OR
A GOOD
WAY TO
SPICE
THINGS UP?
I don’t want to sound
naive, but sometimes
when a girl goes
down on me, she
sounds like she’s
gagging, and her
eyes water. Is that
just part of the whole
thing, or am I doing
something wrong?
PAU L N , CA P E TOW N
MOUSHUMI GHOSE:
While this isn’t
necessarily part of
it, some girls like
the gagging/eyes
watering thing
because it’s a sym-
bol of submission
that, for some — not
all — men, is hot and
arousing.
If she’s okay with
“deep throating”, as
it’s called, go for it,
but go slow and be
careful. Gagging — a
physiological reflex
triggered by some-
thing unpleasant or
Ask Men’s Fitness
Our sex life has gotten a little
boring, so I’m thinking of spicing it
up by renting a hotel room for a night
for a change of scenery. Is that a good
idea or just sleazy? And any sugges-
tions for things to do there — jacuzzi,
rose petals in the bed… bondage?
JAKE L, JOHANNESBURG
I don’t think over, but that it might
I renting a
room is
need more than just
a little spicing up. So
sleazy at focus on rebuilding
all. In fact, a change of intimacy, bonding, and
scenery is one surefire heart-to-heart commu-
way to add novelty and nication first. Then rent
create some sparks, that hotel room.
since your bedroom MOUSHUMI GHOSE
may have already begun
to be associated with I don’t think a hotel room
domesticity and routine. is sleazy. Then again,
As for what you do maybe sleazy is what
there, check in with she’s into. So how about
your girlfriend to see a ‘cheap’ hotel instead?
what she wants. Maybe Bedbugs, old oil paint-
you require a little more ings, grocery store
The Sex Files adventure than she does
— and that’s okay. A solid
sparkling wine, other
people’s bodily fluids,
Our experts answer your most intimate questions — no holds barred
relationship can work what could be more
through these kinds of romantic? You’ll never
dangerous — isn’t D/s (Dominance/ I think my girlfriend’s discrepancies. know unless you try.
generally something submission), since reading my texts - DR AARON Jokes aside, instead
of worrying about your
the body likes, so it involves power how can I find out?
While all these ideas boring sex life, you
slow down, pull the and aggression. And please don’t tell sound enticing, you still should applaud yourself
penis back or out Some people are me I should ask her, might end up bored. Lust for sticking it out — most
and passion take a dip people leave relation-
occasionally, and really turned on she’ll just say I don’t
after the first few years ships once they get even
check in to make by gagging; in fact, trust her of a relationship; it’s a little stale, so that’s a
sure she’s doing if you research it ALEX A., BUTTE, MT having a true connection huge achievement. So
that drives a couple to give yourself a break
okay and not in ter- online (for scientific MOUSHUMI GHOSE:
feel pleasure. Which and take her out to cel-
rible pain or discom- reasons only, of If you don’t ask her, really just means it has ebrate: Steal a car, head
fort. Deep throating course), you’ll find you’re not giving her to be a two-way street. to Harare, get arrested,
Is she as into the sex and land yourselves in a
can and should be a large porn niche a chance to be hon-
as you are? If she’s not, Zimbabwean prison cell
done slowly, and on it. est, or allowing room you’re going to stay — talk about a change of
with her leading the Are guys brutes for communication bored. That doesn’t scenery!
mean the relationship’s JENA
way. for liking it? First, and trust to grow.
DR AARON: I think D/s isn’t a gendered If you want to stay
for many women, thing - plenty of in this relationship
putting a large women enjoy being but you don’t want to
object — such as an on the dominant discuss it, then you
erect penis — in their side too. have no choice but to JENA: Well, it sounds about her, like, “I love
mouth triggers a And second, sex is trust her and let it go. like you don’t trust when she makes me
gag reflex. If you about fun and plea- her, but fine, don’t be coconut chocolate
don’t want to trigger sure, so if you like it a mature adult and chip cookies” and
that response, you and it’s consensual, talk to her about it. “She’s so cute when
T H I S M O N T H ’ S PA N E L:
two can discuss just ride the wave WRITER/STAND-UP COMIC So let’s have fun she sticks her pinkie
JENA FRIEDMAN
how deep to put it and file any shame with this one: How up my butt”.
PSYCHOTHERAPIST/
in and how gently or self-judgement SEX COUNSELLOR about you text your If you wake up to
MICHAEL AARON, PHD
or vigorously you into a drawer — pref- most trusted friend fresh cookies and
PSYCHOTHERAPIST/
thrust. erably under lock SEX THERAPIST some cool but also butt stuff, then you’ll
MOUSHUMI GHOSE, MFT
I’d classify this as and key. super-specific things know the truth.
APRIL 2017 MEN’S FITNESS 99
 ADVERTISEMENT

GET ’ TO GO

Available on iPhone , iPad , and all Android tablets and phones.

 Ed i te d by S e a n H ys o n , C SC S Your better-body b l u ep r in t

LEAN
MUSCLE AT
KNOCKOUT
SPEED
Use old-fashioned dumbbells
to sculpt a body that looks like
it’s ready for fight night

With the highly

W anticipated UFC
211 happening in
May, it’s the perfect
opportunity to get yourself
looking like the number one
contender. And who better
to look up to for inspiration
than the iconic Irish-born
professional mixed martial
artist Conor McGregor. The
Rock ’Em Sock ’Em Robot
lookalike knows his way
around the ring, and the
gym. We’ve got the ultimate
routine to get you ready
for the ring in no time. It
utilises Clubbells, bowling
pin–shaped weights that are
lifted with various swing
and rotary motions. We’d
encourage you to try them
(for more, visit mensfitness.
co.za). But since just about
zero gyms carry Clubbells,
we’ve modified the workout
to incorporate the common
dumbbell. Now, go get ripped
for the octagon.

APRIL 2017 MEN’S FITNESS 101

 ● Body Book Star workout
How It Works 1 2
■ Clubbell motions GOBLET SIDE-TO-
strengthen muscles SQUAT SIDE SWING
and connective tis- Hold a kettlebell (or a Stand with feet wider
sue. But dumbbells dumbbell by one of its than shoulder width and
work, too. So whether ends) with both hands hold a kettlebell (or a
you’re in a bare- under your chin. Stand dumbbell by one of its
bones home gym or a with feet at shoulder ends) with both hands
hotel gym while you’re width and twist your between your legs.
feet into the floor so Squat down a bit so
travelling, you can
your toes turn out about hips and knees are bent
borrow McGregor’s 30 degrees. Squat, and swing the weight
training methods for pushing your knees up and over your left
great results. In this out so your elbows can shoulder. You can pivot
case, it’s good to do move in between them. on the trailing leg but
the exercises for time Go as low as you can don’t let your foot come
rather than reps, without losing the arch off the floor. Control the
which makes train- in your lower back and descent and repeat on
ing with whatever come back up. the opposite side.
equipment you have
more fun. Count up
how many total reps
you do for an exercise
in the workout, then
race the clock and
try to beat it the next
session.

Directions

Perform the work-

out up to twice per
week on a separate
day from your other
weight training. THE GOBLET
Complete one set SQUAT
of each exercise in IMPROVES
sequence, and then SQUAT
repeat the sequence FORM AND
for four rounds. FLEXIBILITY.
You’ll perform reps
of each move for 30
seconds and rest 30
seconds between
3
them. The entire DEADLIFT TO
workout should take
just 28 minutes.
CLEAN AND
Keep track of your PRESS
reps on each lift Place a kettlebell or
and try to improve dumbbell on the floor.
those numbers each Stand behind it with
time you repeat the feet shoulder width.
workout. Be sure to Bend your hips back
choose weights that and, keeping your back
allow you to work flat, reach down to
for the prescribed grasp the handle. Allow
St yling by Christina Simonet ti; Grooming by Casey Geren/

amount of time, and your knees to bend as

take into account
needed. Extend your
the multiple rounds
hips and knees to lift
you’ll be performing.
Be conservative.
the weight off the floor
and explosively heave it
Be rns te in & A n driulli u sin g Kevin Murp hy

to shoulder level. From

there, press the weight
straight overhead.
Alternate sides each
round.

Tank & Shorts:

2XU
Sneakers:
ADIDAS
Tech: SONY

102 MEN’S FITNESS APRIL 2017

4 REVERSE LUNGE 5
Hold a dumbbell or kettlebell in one hand and step SEATED
backwards. Lower your body until your rear knee
nearly touches the floor and your front thigh is RUSSIAN
parallel to the floor. Alternate sides each round. TWIST
Hold a dumbbell or
kettlebell and sit on
the floor with hips and
knees bent 90 degrees.
Twist to one side as
far as you can. Turn to
the other side. That’s
one rep.

6 7
DUMBBELL
SWING
Hold a dumbbell by one
of its ends or a kettlebell
and stand with feet
shoulder-width apart.
Bend your hips back
and swing the weight
through your legs and
behind you while keep-
ing your lower back flat.
Bend your knees as
necessary. Explosively
extend your hips to
swing the weight up to
shoulder level.
THE TURKISH
GETUP BUILDS CORE
STRENGTH AND
CONDITIONING.
ONE-HALF
TURKISH
GETUP
Hold a kettlebell or
dumbbell and lie on your
back on the floor. Press
the weight straight over
your head and bend the
knee on that same side
90 degrees. Raise your
torso off the floor and
turn to the non-working
side. Lower back down.
That’s one rep. Alternate
sides each round.

APRIL 2017 MEN’S FITNESS 103

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 ● Body Book Eat lean
Apple,
jacked
Use “this season’s favourite booze”, hard cider, to make mus-
cle-building, fat-burning meals with a sweet, refreshing tang
B Y M A T T H E W K A D E Y, R D
PHOTOGR APHS BY WILLIAM AND SUSAN BRINSON

That’s all folks.

Pork tenderloin
is just as lean as
skinless chicken
breast, with just
three grams of fat
and 120 calories
per serving.

Everybody knows you

can cook with wine and
beer. But there’s another
libation that will add a little
fist-pumping, cat-calling
action to your meals: Hard
cider. (Um, by the way,
please drink responsibly.)
Craft ciders are experi-
encing a major boom, and
not just as beverages: They
add an earthy sweetness
Food st yling by Carrie Purcell;

Orange crush.
Prop st yling by Sarah Smar t

to a brine or broth, to Sweet potato gets

create flavourful-yet- its colour from
lean pork, fish, and chilli beta-carotene, an
antioxidant that
dishes. There’s no buzz can help reduce
(sorry), since the alcohol signs of ageing
burns off — but then, so in the body, a
European Journal
will the fat from your abs. of Nutrition study
found.
 ● Body Book Eat lean

How ’bout them

apples?
Crab apples,
the only apples
native to the US,
were used in
cider since they
were too bitter to
eat whole.

Poached Halibut
and Stewed
Tomatoes
MAKES: 2 SERVINGS

INGREDIENTS
Muscle Maker.
Tomatoes con- 2 (170g) halibut or other
tain vitamin B6, white-flesh fish fillets
which helps your 1½ cups hard cider
body metabolise
protein. 1 yellow onion,
quartered
2 sprigs fresh thyme
½ tsp salt
1 tbsp olive oil
• 470g cherry or grape
tomatoes, halved
2 shallots, chopped
2 garlic cloves, chopped
1 tsp fennel seeds
¼ tsp black pepper
¼ cup sliced basil

DIRECTIONS

Hook, line, and 1) Place halibut, 1 cup

heart saver. cider, onion, thyme
The omega-3 sprigs, and salt in
fats in halibut a large saucepan.
can keep your Add enough water to
blood pres- completely submerge
sure from boil- the fish. Bring to a
ing over, say very slight simmer
researchers in with just a few
the Journal of bubbles breaking
Nutrition. the surface, reduce
heat to medium-low,
partially cover, and
cook for 10 minutes,
or until fish is cooked
through. Adjust heat
as needed during
¼ tsp chilli powder and place on a bak- until most of the cider
Brined Pork with cooking to maintain
2 tbsp chopped chives
ing sheet lined with has evaporated and Hard cider is the slight simmer.
Potato Mash parchment paper. Sea- potatoes are very made from a
son with black pepper. tender, about 10 min- 2) Place a skillet over
MAKES: 4 SERVINGS DIRECTIONS Roast until pork reach- utes. Add more cider combination medium heat and add
es an internal temper- to pan if needed. Stir of yeast and the oil. Add tomatoes,
INGREDIENTS 1) Boil 1½ cups water ature of 60°C, about 20 in butter, thyme, apples, so it’s shallots, garlic, and
2 tbsp sugar in a pot. Place sugar minutes. Let pork rest cinnamon, and chil- fennel seeds; heat 1
and salt in a contain- for about 5 minutes li powder and then
packed with minute. Pour in cider,
1 tbsp salt er large enough for before slicing. mash with a potato disease-fighting add a couple pinch-
2½ cups hard cider pork to lie flat and add
3) Place sweet potatoes, masher or fork. antioxidants. es of salt, and simmer
boiled water. Stir un- for 10 minutes. Stir in
• 450g pork tenderloin til sugar and salt are 1 cup cider, garlic, and 4) Place sweet pota-
black pepper.
dissolved. Pour in 1½ a couple pinches salt to mash on serving
Black pepper in a medium saucepan. plates and top with 3) Serve halibut topped
cups cider. Place pork
2 large sweet potatoes, in container, seal shut, Bring to a boil, reduce slices of pork. Garnish with tomato-cider
peeled and cubed and chill for at least 6 heat to medium-low, with chives. mixture and basil.
hours or overnight. and simmer covered
2 garlic cloves, chopped for 20 minutes, stirring N U T R I T I O N (PER SERVING) N U T R I T I O N (PER SERVING)
1 tbsp unsalted butter 2) Pre-heat oven to potatoes a few times.
220°C. Remove pork Uncover, raise heat to 304 calories, 359 calories,
2 tsp fresh thyme
from brine, pat dry medium, and simmer, 25g protein, 37g protein,
¼ tsp cinnamon with paper towel, stirring occasionally, 27g carbs, 5g fat 16g carbs, 11g fat

106 MEN’S FITNESS APRIL 2017

 Sausage Cups
MAKES: 4 SERVINGS

INGREDIENTS

2 tsp olive oil

• 450g lean chicken
sausage, squeezed
from casing
1 shallot, chopped
2 garlic cloves, minced
¼ tsp red chilli flakes
Lickin’ chicken.
Eating chicken 1 cup + 2 tbsp hard cider
sausage instead ¾ cup plain low-fat
of pork saves at yoghurt
least 50 calories/
1 tbsp Dijon mustard
serving.
1 tbsp fresh lemon juice
Salt and pepper to
taste
8 large lettuce leaves
2 carrots, cut into
matchsticks
½ cup sliced radish
1 Granny Smith apple,
cut into matchsticks

DIRECTIONS

1) Place a large skillet

over medium heat
and add the oil. Add
sausage, shallot, garlic,
and chilli flakes to pan
and cook 2 minutes,
breaking up sausage
into small pieces. Pour
in 1 cup cider, bring to a
boil, and simmer for 10
minutes.
2) Whisk together
yoghurt, 2 tbsp cider,
mustard, lemon juice,
and a couple pinches
each salt and pepper.
3) Divide sausage among
See red.
lettuce leaves and top
Radishes con-
with carrot, radish,
tain an antioxi-
apple, and yoghurt
dant that fights Evergreen.
sauce.
colon and pros- Granny Smith
tate cancer. apples turn
brown slowly N U T R I T I O N (PER SERVING)
once cut, so 261 calories,
they’re perfect 16g protein,
for salads. 21g carbs, 12g fat

1 tsp chilli powder pan; heat 4 minutes. Braised Greens DIRECTIONS

Chicken Chilli
1½ cups hard cider
MAKES: 4 SERVINGS
2 (425g) cans diced
fire-roasted tomatoes
INGREDIENTS
2 (425g) cans kidney
1 tbsp canola oil
beans, drained and
1 large yellow onion, rinsed
chopped
2 tbsp Worcestershire
2 large carrots, sauce 2) Add tomatoes, beans,
chopped
½ tsp salt DIRECTIONS
• 450g lean minced 1) Place a large
chicken saucepan over
medium N U T R I T I O N (PER SERVING)
3 garlic cloves, chopped heat and add oil.
3 tbsp tomato paste Add onion, carrots,
and salt; cook 5
2 tsp dried oregano minutes. Place
1 tsp cumin powder chicken and garlic in
Add tomato paste,
oregano, cumin,
chipotle chilli powder,
and salt; heat 30
seconds.
Add cider to pan,
bring to a boil, and
simmer uncovered
for 5 minutes
and Worcestershire
sauce; simmer for
20 min.
407 calories,
39g protein,
52g carbs, 6g fat
MAKES: 4 SERVINGS
We like the
less- sweet INGREDIENTS
Windermere
1 tbsp canola oil
Apple Cider for 2 shallots, chopped
cooking (and the
2 garlic cloves, chopped
occasional nip).
1 cup hard cider
Zest of 1 lemon
1 large bunch curly kale,
stems removed and
torn into 5cm pieces
1 tbsp cider vinegar
¼ cup chopped walnuts
¼ tsp salt
1) Place a large skillet
over medium heat
and add the oil. Add
shallot and garlic; heat
1 minute. Add cider
and lemon zest to pan
and bring to a simmer.
Add kale and heat until
wilted. Season with
vinegar and salt.
2) Place kale on serving
plates and garnish with
walnuts.
N U T R I T I O N (PER SERVING)
179 calories,
6g protein,
19g carbs, 9g fat

APRIL 2017 MEN’S FITNESS 107

 ● Body Book Hybrid training

We made Cross fitter

Turn yourself into an absolute specimen in just four weeks by combining CrossFit-style training with bodybuilding
By Don Saladino and Robert Yang Photographs by James Michelfelder

■ Bodybuilding makes you big and

strong. CrossFit builds power,
agility, and endurance. Now, imagine
what you would get if you combined
the two, taking the multitude of
CrossFit techniques used to maximise
athleticism and added to them the old,
reliable exercises bodybuilders employ
to maximise aesthetics? The answer:
This hybrid program, which promises
to get you into the best condition of
your life — big, lean, and unbelievably
powerful — in just four weeks flat.
How It Works
■ Four times a week you’ll train with mainly
CrossFit moves, which make you faster, more
explosive, and more athletic overall. You’ll also
time your workouts just like they’re CrossFit
WODs. When you repeat the sessions, try to beat
those times; that way, you’ll be competing with
yourself for better gains, just as CrossFitters
do (the aspect of CrossFit people seem to love
most). In two other weekly workouts, you’ll do
familiar exercises like bench presses and rows,
which build muscle in a way CrossFit moves
can’t, and round out your physique.
There are four workout
days you will use to train
six days per week. Per-
Directions form Day I’s workout on
Monday and Thursday;
Day II’s routine on Tuesday and Friday; Day III
on Wednesday, and Day IV Saturday. Complete
Days I and II as written on Monday and Tuesday
respectively. When you repeat them later in the
week, make this change: Take no rest after each
round of exercises and time the workout. Each
time you repeat it on these days, try to beat that
time. Exercises marked with a letter (“A”, “B”,
and so on) are performed in sequence.

1B
D AY I
HANDSTAND
PUSH-UP/
1A PIKE
SQUAT PUSH-UP
CLEAN Sets: 5 Reps: 5 Rest:
0 sec
Sets: 5 Reps: 6 Rest:
0 sec Kick up to a wall and
Hold a barbell with lower your body
hands shoulder-width until your head nearly
apart and stand with touches the floor. If
feet stand with feet at that’s too difficult or you
shoulder width. Bend don’t have a spotter,
your knees and slightly place your feet on a
at the hips, lowering the bench and pike your
bar to just above your body by bending your
knees. Now extend your hips 90 degrees so your
hips and knees until the head points to the floor.
bar reaches pocket-lev- Lower your body until
el on your pants. From your head is just above
there, jump and shrug the floor and press up.
the bar explosively so it
rises up your body and 1C
then pull yourself under DOUBLE
the bar and catch it at
shoulder level. Follow
KETTLEBELL
the momentum by SQUAT TO
descending into a squat. CARRY
Stand back up, lower Sets: 5 Reps: 10, 40
the bar to your knees steps Rest: 0 sec
again, and begin the Hold a pair of kettlebells
next rep. just under your chin and
stand with feet shoulder-
width apart and toes
turned out about 45
degrees. Twist your feet
into the floor firmly and
squat down as low as
you can without losing
the arch in your lower
back. Perform 10 reps,
Hoodie: ADIDAS then come back up
Pants: BRAND to standing and walk
BLACK
Sneakers: NEW forward 40 steps.
BALANCE
Tech: SONY

108 MEN’S FITNESS APRIL 2017

 1D 1E
PUSH PRESS HANGING D AY I I

Sets: 5 Reps: 8 Rest:

0 sec
KNEE-UP
Set a barbell on a rack
Sets: 5 Reps: 10 Rest:
60 sec 1A
at chest level. Grasp the Hang from a pull-up bar POWER
bar with hands at shoul-
der width and nudge it
with hips and knees bent SNATCH
off the rack. Step back
90 degrees. Contract
your abs and crunch
FROM HANG
Sets: 5 Reps: 6 Rest:
and stand with feet your knees to your 0 sec
shoulder-width apart. chest.
Dip your knees and Set up as you did for the
explosively press the squat clean but grasp
weight overhead using the bar with hands at
the momentum. double shoulder width.
Bend your knees and
slightly at the hips,
lowering the bar to
just above your knees.
Now extend your hips
and knees until the bar
reaches pocket-level on
your pants. From there,
jump and shrug the bar
explosively so it rises up
your body and then pull
yourself under the bar
and catch it overhead
with arms extended.

LET THE POWER

COME FROM
YOUR HIPS.
DON’T SWING
THE BAR
OVERHEAD.

1B 1C
RENEGADE BROAD JUMP
St yling by Christina Simonet ti; Grooming by Casey Geren/

ROW Sets: 5 Reps: 6 Rest:

Sets: 5 Reps: 10 (each
side) Rest: 0 sec
Hold a dumbbell in each
Be rns te in & A n driulli u sin g Kevin Murp hy
0 sec
Stand with feet hip-
width apart. Bend your

hand and get into push- hips and knees and

up position, balancing
on the handles. Shift
your body weight to
your right side so your
left arm feels light. Row
the left-hand dumbbell
to your hip. Repeat on
the opposite side. Keep
your body in a straight
line and your abs braced
throughout.
swing your arms behind
you to gain momentum.
Jump as high and as
far forward as you
can, landing softly by
absorbing the force in
a squat position. Reset
yourself and begin the
next jump.

APRIL 2017 MEN’S FITNESS 109

 ● Body Book Hybrid training
1D 1E
NEUTRAL- SINGLE-
GRIP LEG HIP
PULL-UP EXTENSION
Sets: 5 Reps: As many Sets: 5 Reps: 15 (each
as possible Rest: 0 sec side) Rest: 60 sec

Hang from a pull-up bar Rest your upper back on

with hands at shoulder a bench and place your
width and palms facing feet on the floor close
each other. Pull yourself to your butt. Brace
up until your chin is over your abs and raise one
the bar. Stop each set leg off the floor. Lower
two reps shy of failure. your hips until your butt
nearly touches the floor
and drive your heel into
the floor to raise your
hips up to level again.

1C 2B
D AY I I I
DECLINE LATERAL
PUSH-UP RAISE
1A 1B Sets: 4 Reps: 8 Rest:
30 sec
Sets: 3 Reps: 10 Rest:
30 sec
INCLINE DUMBBELL Elevate your feet on a Hold a dumbbell in each
DUMBBELL BENCH bench or box and place hand and raise the
PRESS PRESS your hands on the floor.
Lower your chest to just
weights out 90 degrees
to your sides. Avoid
Sets: 4 Reps: 8 Rest: Sets: 4 Reps: 8 Rest:
30 sec 30 sec above the floor and then swinging the dumbbells
press back up. and lower each rep with
Set an adjustable bench Lie back on a flat bench
control.
to a 30 to 45-degree with a dumbbell in
angle. Hold a dumbbell each hand at shoulder 2A
in each hand and lie level. Press the weights BENTOVER 3A
back against the bench. straight over your chest.
LATERAL EZ-CURL
Press the dumbbells
from shoulder level to RAISE SKULL
straight over your chest. Sets: 3 Reps: 10 Rest: CRUSHER
30 sec Sets: 3 Reps: 10 Rest:
30 sec
Hold a dumbbell in each
hand and bend your hips Hold an EZ-curl bar with
back until your torso hands at shoulder width
is parallel to the floor. and lie back on a bench.
Keep your lower back Press the bar over
flat. Raise the weights your chest. Lower the
out 90 degrees, squeez- bar to just above your
ing your shoulder blades forehead. Extend your
together. elbows to lockout.

3B
DIP
Sets: 3 Reps: 10 Rest:
30 sec.

Suspend your body over

parallel bars. Lower
yourself until your upper
arms are parallel to the
floor and then press
back up.

THIS PROGRAM
FILLS THE
GAPS IN BOTH
CROSSFIT AND
BODYBUILDING
TRAINING.

110 MEN’S FITNESS APRIL 2017

 D AY I V

1A 1B
CHEST- UNDERHAND-
SUPPORTED GRIP
ROW PULLDOWN
Sets: 4 Reps: 10 Rest: Sets: 4 Reps: 10 Rest:
30 sec 30 sec

Set an adjustable bench Set up at a lat-pulldown

to a 45-degree angle and station and grasp the
lie down with your chest bar at shoulder width
against it and a dumbbell with palms facing you.
in each hand. Row the Pull the bar to your
weights to your hips collarbone.
with your palms facing
each other. Squeeze
your shoulder blades
together at the top.

1C
STRAIGHT-
ARM
PULLDOWN
Sets: 4 Reps: 10 Rest:
30 sec

Stand behind a lat-

pulldown station and
grasp the bar with a
shoulder-width grip.
Bend your hips back
until your arms are
stretched overhead. Pull
the bar down to your
hips with arms straight.

2
DEADLIFT
Sets: 1 Reps: 20 Rest:
30 sec

Stand with feet hip-

width apart and bend
your hips back. Grasp
the bar just outside your
knees and, keeping your
lower back in its natural
arch, drive your heels
into the floor to raise the 3A 3B BY TIMING
YOUR
weight up until you’re STRAIGHT- INCLINE WORKOUTS,
standing tall with hips
locked out. Use 100kg BAR CURL HAMMER YOU CAN
if you can do 20 reps
Sets: 4 Reps: 8 Rest:
CURL MAKE EACH
safely — this is what
30 sec
Sets: 4 Reps: 8 Rest: SESSION A
CrossFit competitors Hold a barbell with 30 sec GAME OF
use. If not, choose a hands shoulder-width BEAT-THE-
Set an adjustable bench
weight that you can do apart and palms facing CLOCK.
to a 60-degree incline
well. up. Without allowing and hold a dumbbell in
your upper arms to each hand. Without
move forward, curl allowing your upper
the bar. arms to move forward,
curl both weights.

APRIL 2017 MEN’S FITNESS 111