Men 39 S Fitness South Africa - May-June 2021

T H E N E W M E A S U R E O F S U C C E S S®
EASY LIFT
MONEY! SMART
AND START
SIT BACK SMASHING
AND RAKE YOUR
IT IN FAST PERSONAL
BESTS!
SUCCESS
WITHOUT
STRESS
TURN BACK
YOUR
BODY
CLOCK
Can you be in
your 40s-but still
keep-up with a
20-something?
R45 Mensfitness.co.za
M AY / J U N 2 0 2 1
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Adam Driver
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Advisory Board
SOMETIMES, EVEN WE NEED ADVICE. HERE’S WHO WE ASK.
STRENGTH TRAINING FOOD M O T I VAT I O N
CJ Murphy, M.F.S. Danny Boome Celebrity Martin E. Ford, Ph.D.

Owner, Total Performance chef, currently on Good Professor of education,
Sports, Everett, MA Food America for Veria Living George Mason University
Jim Smith, C.P.P.S. Candice Kumai Author,
Owner, Diesel Strength & Clean Green Drinks, R E L AT I O N S H I P S
Conditioning candicekumai.com Tammy Nelson, Ph.D.

Certified sex therapist,
Zach Even-Esh Devin Alexander Celebrity
New Haven, CT
Owner, Underground chef; host, PBS’s America’s
Strength Gym, Edison, NJ Chefs on Tour; New York Michael Aaron, Ph.D.
Times best-selling author Certified sex therapist
WEIGHT LOSS
and couples counselor,
drmichaelaaronnyc.com
Bob Harper Fitness expert; SPORTS PERFORMANCE
trainer, NBC’s The Biggest Jason Ferruggia, Moushumi Ghose, M.F.T.
Loser Fitness expert; owner, Licensed psychotherapist
jasonferruggia.com and sex therapist,
Chris Powell, C.S.C.S. New York City
Trainer; author; transfor- Dan Trink, C.S.C.S.
mation specialist, ABC’s Owner, Trink Fitness W I L D E R N E S S S U RV I VA L
Extreme Weight Loss
Jon Hinds Owner, Monkey Thomas Coyne, E.M.T.
Frank G. Bottone Jr., Bar Gym, Madison, WI President, Survival Training
Ph.D., R.D. Author, The School of California,
Kevin Lilly Former D1
Diet Denominator: Fill Your Tehachapi, CA
football player; trainer of
Tank for Less
actors and athletes
M A L E H E A LT H
FINANCE Steven Lamm, M.D., Direc-
ENDURANCE
Roy Cohen Career coun- tor, Men’s Health Center,
selor; author, The Wall Street Pete Jacobs 2012 Ironman New York University Medical
Professional’s Survival world champion, Sydney, Center
Guide; careercoachny.com Australia
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
bodybuilder; owner,
Michael Gordon
D E R M AT O LO GY
shelbystarnes.com
Store director, Tourneau
Tina West, M.D. Board-cer- Nate Miyaki, C.S.S.N. TimeMachine, NYC
tified dermatologist; founder Author, The Samurai Diet;
of the West Institute, owner natemiyaki.com
GROOMING
westskinlaser.com
Anthony Sosnick Founder,
Annet King, Director NUTRITION
Anthony grooming brand
of global education, the Angela Lemond, R.D.N.
International Dermal Institute Owner, Lemond Nutrition; Israel Leon Master barber,
and Dermalogica spokesperson, American The Art of Shaving, NYC
Academy of Nutrition and
PHYSICAL THERAPY Dietetics P SYC H I AT RY
Jay Dicharry, M.P.T., Elizabeth M. Ward, M.S., Michael A. Grandner,

C.S.C.S. Director of R.D.N. Award-winning Ph.D., Instructor, Penn
biomechanics, Rebound writer, nutrition consultant, Center for Sleep and
Physical Therapy spokesperson Circadian Neurobiology
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79 Eat your way to
“shredded” with this
get-lean plan.
30 Fashion staples
to keep you covered,
literally.
Breakthroughs Eat to Win The Body Book
08 Top News 19 Guy Food 76 Unbreakable

The best sports to What people from the Your total-body plan
beat back the Grim world’s longest-living to become a human
Reaper. regions eat to stay machine.
practically immortal.
08 Cardio 80 Chow Down
Cardio cancels out 22 Fast Fuel The low-fat meal
binge eating; and How to make Spain’s plan.
shocking your brain most iconic dish—
paella—into a robust, 82 Power Up
leads to gains.
better-for-you Simple ways to
09 Muscle one-pan meal. boost your testos-
Why meat eaters don’t terone.
have an advantage in 24 Fit Chef
The ex-pro swimmer 84 Melt the Fat
the gym. Tailor-made high-
creating an organic
10 Health chicken empire. intensity sugar-
How downward dogs burning workouts
25 Diet Hacks to burn flab.
can lower your blood
The ultimate salad
pressure. 86 The 500-Rep
bar smackdown.
Challenge
11 Nutrition HIIT at its absolute
Is broccoli the veggie finest.
of youth?
Columns
90 Celebrity Work-
26 Learn It! out
On Top One man dares to Keanu Reeves’
10 Namaste your de-clutter his apart- hitman plan to get a
ment.
14 Fight On way to lower blood killer body.
Enter the new world
of luxury boxing
pressure 28 Burn It!
Just in time for
gyms. your vacation: The
Seven Rules of Room
17 Lift Smart
Service.
Pace your workout
for better PRs.
M AY/J U N 2 0 21 MEN’S FITNESS 7

Cardio
Bring it, bro:
Competition gets
you to the gym
Been slacking off instead of hit-
ting the gym and throwing up some
iron? Get yourself an enemy to go
after. Okay, not an enemy, exactly, but some-
one who can give you some stiff competi-
tion. That’s the very best motivation to work
out, according to US University of Pennsyl-
vania researchers who found that, rather
than a cheering section, you need to feel a
sense of competitiveness to be extremely
consistent with your workouts. Their study,
an 11-week weightlifting, running, spin-
ning, and yoga program involving 790 stu-
dents, showed that exercisers who competed
for the top spot on leaderboards had 90%
higher gym-attendance rates than those in
BEST groups in which competition wasn’t empha-
WORKOUT sised. So, if you’re feeling less than excited
MOTIVATION: about crushing it these days, challenge one
BEATING
SOMEONE’S — or a whole gang — of your gym buddies to
ASS. a duel and watch the gains start rolling in.
Ask Men’s Fitness

Some studies claim Like any new tech,
fitness trackers trackers have their
of Michigan, USA. to boost exercise pros and cons, so nail-
are useless, while
WORKING In it, four subjects SHOCKING capacity. (Check it ing down benefits is
others say they’re
OUT MAKES (hey, we said it was EXERCISE out at mensfitness. tricky, says Kelly Even-
great for your
UP FOR BINGE a small study) who NEWS! com/tdcs.) And, boy, son, PhD, a profes-
health. What’s the sor at the University
EATING (WELL, ate 30% more calo- were they ahead of
lowdown?
Q In November of North Carolina at
A WEEK OF IT) ries for a week — but the curve. In a study
Chapel Hill in the US,
still did 150 minutes 2016, our US coun- at the University of CALEB R, JOHANNESBURG
terparts wrote about and the closest thing

Q The ill effects of cardio and worked Kent in the UK, nine
to a human fitness-
of a brief eating out six days — had transcranial direct- guys in their 20s did
tracker “tracker” there
binge can be off- none of the insulin current stimulation leg extensions at is. For example, one
set by exercise, says resistance/inflam- (tDCS), a new brain- about 20% of their recent study she did
a small study out mation that pigging stimulation treat- max; but when tDCS A fitness tracker suggested that track-
out usually causes. ment that seems electrodes jolted can work — if you
of the University actually use it. ers don’t improve
their heads with health; but her new-
a tiny bit (2 milli- est research shows
Q Many runners believe that landing on the amps) of juice, their they can, indeed,
RUN FOR IT ball of the foot is better than adjusting to a perceived effort lower heart disease
(BUT HEEL- heel-first gait, assuming that going balls- risk — but only if used
TOE OR lessened, allowing
first will cushion the impact better. Not so: A faithfully. For max use-
TOE-HEEL?) them to exercise
study in the Journal of Sports Sciences dis- fulness, she says,
about 15% longer.
covered that when runners switch up their wear it in the same
You can buy a tDCS position every day,
style, there’s no change in the amount of
device at wantitall. update software often,
force from one method to the other — the impact is just redirected
co.za but ask your and pair it with benefit-
through the body.
doctor first. boosting apps.
8 MEN’S FITNESS M AY/J U N 2 0 21

Muscle Breakthroughs
Carnivores have no
advantage over veggie
eaters in muscling up.
Vegetarians
build as much
lean muscle
Getting plenty of protein post-
workout is key to speed-
ing muscle growth and aiding
recovery — but what type of protein
is best? To find out, researchers at
the Arizona State University in the US
tracked the diet and workout habits of
70 elite endurance athletes — 43 meat
eaters and 27 vegetarians. And sur-
prise! At study’s end, the veggie eat-
ers had virtually the same lean muscle
mass as the carnivores and just as
much leg strength. And though the
groups’ VO2 max scores showed they
were equally fit, the vegetarian wom-
en’s numbers were 13% better. The
take-home: If you’re getting the right
amount of protein per day (1.2 to 1.6
grams per kilogram of body weight),
it doesn’t matter what form it comes
in — plant, animal, or supplement.
Ask Men’s Fitness

My weightlifting Your buddy’s rea-
partner is really sons for exercising
erratic about may be the problem.
group excelled in that concluded that Impulsive gymgoers
getting to the gym,
CROSS VS. whatever played SIZE DOESN’T the link between and it’s driving me
are most often moti-
CLANK: to their regimen: MATTER IN post-workout mus- crazy. Any idea
vated by feelings of
pressure, guilt, or
WHICH GETS CrossFit folks MUSCLES cle size and muscle what’s going on or shame about their
YOU FITTEST? had more endur- strength is tenuous what I should do? bodies, the Journal
ance, lifters more Q That guy with the at best. of Strength and Con-
Q CrossFitters and strength. So mix it ungodly big, bulging In fact, scientists J O E W, B LO E M F O N T E I N
ditioning Research
weightlifters often up to get the best of bi’s? He’s not neces- noted, even when reports. If those
clash over which both worlds — fit- sarily stronger than you lose muscle thoughts plague him,
What makes a great
workout is best — ness snobs always you are. mass after time (or lousy) gym pal? it’s going to be tough
and now we know. lose out in the end. That’s the upshot off, strength often What’s in his head. for him to stay con-
Sort of. In a new of a review in sticks around. sistent. “The gym
study in the Jour- Muscle & Nerve Take that, Hulk. should be seen as
nal of Exercise a thing of value, not
Physiology, 13 sea- a chore or punish-
soned CrossFitters ment”, says study
Q If you do want to build strength in your mus- author Dave Keat-
and 13 iron junkies
SHORT, cles, the best way to do it is through short, ley, PhD. If your pal’s
were put through
EXPLOSIVE impetus to work out
a barrage of tests, explosive contractions lasting less than a sec-
MOVES is negative (“I look
including pull-ups, ARE THE MOST ond. In a new study in the Journal of Applied
awful”), not positive
shuttle runs, and EFFECTIVE Physiology , researchers found that short
(“I’m doing something
P e t e r Ya n g
explosive jumps. exercises are not only less tiring and easier, great!”), you may
Who won? Well, no they also build more strength than longer, sustained contractions. need a new partner.
one, really. Each

Health Breakthroughs
Daily posing can

TO SLEEP GERMS lower your risk
of stroke and
SMART, CUT MAKE HUGE heart disease.
BLUE RAYS ATM
ALL DAY DEPOSITS
Q Getting enough Q An American
good sleep is one of New York Univer-
the best ways to stay sity sample of 66
fit and healthy. So New York City ATMs
hear this: The more found their key-
screen time you put pads to be teeming
in on your smart- with bacteria. Luck-
phone, computer, or ily, though, most
tablet — all day, not are harmless types
just near bedtime that thrive on skin
— the poorer and and home surfaces.
shorter your sleep No, the real evildo-
will be, say US Uni- ers are inside the
versity of California, ATMs, the research-
San Francisco scien- ers say: The cash
tists, who analysed the machines spit
data on 600-plus out is rife with more
subjects. The culprit: than 3000 types of
Blue light emitted by bacteria. Many are
screens, which hin- linked to acne (col-
ders the sleep hor- lective shudder), but
mone melatonin. some are deadly
Yoga lowers
To fight the blues, antibiotic-resistant
block rays from your strains. So, consider
phone or computer your hands tainted
blood pressure
with an app from after withdraw-
justgetflux.com or als — or, better yet,
twilight.urbanan- just swipe your card
droid.org. instore instead.
Thanks to the good folks at the Centers for Disease

Ask Men’s Fitness Control and Prevention in the United States we know
that about 75 million Americans have — and 59 mil-
I love to hit the Any consistent exer- lion more are on the verge of developing — high blood pressure,
golf course on the cise is good for you
— even golf, accord-
which can dramatically increase heart disease and stroke risk.
weekends, but my
ing to new data out Those are some scary numbers, even for us here in sunny SA.
gym-loving
of the University of Of course, if you think or have been told that you’re at risk, tak-
buddies say I’m
Edinburgh in Scot- ing sensible steps like quitting smoking and exercising can help
not getting any land, where golf
real exercise. Am I stave off high BP, also known as hypertension. But if you’d like to
was born back in the
wasting my time? 1400s. The study, be even more proactive, try yoga: A new study presented to the
the largest and most Cardiological Society of India shows that practising hatha yoga
systematic review Push blood an hour a day for a month can lower blood pressure even more
ever done, found that pressure than lifestyle changes. In the study, the yogis, who did stretch-
golfers live longer downward
than non-golfers and ing poses and breathing exercises, had a huge drop in diastolic
are in better health
with daily BP (pressure while your heart is resting) over 24 hours, from
overall, says author yoga a dangerously high 81 to a normal 76. A decrease that drastic
Get on the ball:
Golfers live longer Andrew Murray, sessions. could lower stroke risk by 15% and heart disease by 6%.
than non-golfers. MD. “Golf is a great
choice for longevity,
physical, and men- The way you breathe throughout the day and while exercising can
tal benefits — and you BREATHE calm your body and mind and help them both perform better. Yet
can play it from age 3 THROUGH YOUR proper breathing is one of the most overlooked methods of improving
to 103”, Murray says.
NOSE!
health. Now there’s even more evidence that breathing right is impor-
Just ditch the cart tant: In research at Northwestern University in the US, subjects who
and carry your clubs: inhaled through their noses were able to recognise fearful faces faster
An 18-hole round can
Juliachka/Getty
and remember images better than when they were exhaling or inhaling through their mouths.
burn 1200 calories, Researchers believe rapid (“panicky”) nasal inhalation synchronises brain areas to make us more
compared with 600 aware of our surroundings. For respiration tips, go to breathing.com.
for cart jockeys.

Broccoli can help head
Nutrition
off the ageing process.
Breakthroughs
Broccoli:
a pep
stalk from
Mother
Nature
Love broccoli or hate it, you’ll probably be wanting more of it once you read
this. Packed with tons of vitamins, minerals, and antioxidant phytonutrients
that help you stay fit and trim, broccoli also contains niacin (alias “vitamin B3”),
which helps create an enzyme called NMN (for nicotinamide mononucleotide). Now an
American study conducted on mice at the Washington University School of Medicine
has revealed that the NMN in broccoli helps your body use energy more efficiently,
slows age-related weight gain, boosts eyesight, and improves insulin sensitiv-
ity. In other words, it staves off many of the negative effects of ageing. Even as the
NMN-munching study mice got older, their metabolism and energy levels remained
comparable with that of younger, friskier rodents. Can’t stand broccoli? You can still
reap the benefits of NMN by eating foods like chicken, pork, tuna, mushrooms, pep-
pers, and peanuts, which are also extremely rich sources of niacin.
helps your body six extra months,

Ask Men’s Fitness SCIENCE burn more fat and YO-YO Nature reports. It
SAYS: LOSE protects it against DIETING MAY seems the little
I’ve picked up a diet Seems so, Sam. WEIGHT 3 high bp, pre-diabe- BE A GUT guys’ guts remem-
soda habit, but now Research increas- HEALTHY tes, and diabetes. REACTION bered obesity
I’m hearing that the ingly shows that NEW WAYS Q Pretend you’re
fondly and sped up
sugar substitutes Q After Israeli weight gain when
diet stuff is almost watching yourself
fail to do their job QHave dinner ear- researchers put off the diet. The
as bad as the regu- stuff your face. To mice through a finding may lead
— that is, prevent lier. Stop eating
lar. Is that true? obesity and diabe- drop kilograms, try cycle of weight to treatments to
around mid-after-
SAM R, DURBAN tes, says Richard a little mental imag- loss and gain, they combat yo-yo diet-
noon, and don’t start
Hodin, MD. Case in ery, says a new found that the ing. Till then, for-
point: Hodin’s latest
again till morning.
report from the Uni- rodents’ systems tify your gut with
study found that, in “Restricted feeding”
versity of Aberdeen all returned to nor- plenty of probi-
the stomach, aspar- cuts appetite and
in Scotland. Seeing mal but one: Their otic (yoghurt, kim-
tame actually blocks ups fat burning at
yourself from an microbiomes (germ chi) and prebiotic
an intestinal enzyme night, say research-
external perspec- colonies) stayed in (asparagus, onion)
that helps protect us ers from the Pen-
tive could help you “obese” mode for foods.
from gaining weight. nington Biomedical
put on the brakes.
F r o m t o p : L e v i B r o w n / Tr u n k A r c h i v e ; G e t t y
And it’s not just Research Center in

aspartame. Multiple the US.
studies show that, Q A compound in aged cheeses may help
OLDER keep you alive longer, says Nature Medi-
across the board, QGo low carb once CHEESE
sugar substitutes a week. Eating just HELPS YOU cine. Italian researchers found that subjects
To stay lean, tend to promote obe- three low-carb GET OLDER who ate higher amounts of mature cheese
drop diet soda. sity, plump up belly had 40% less risk of heart failure. The com-
meals in a 24-hour
fat, and, basically, pound, spermidine (also abundant in soy-
period lowers your
keep you fat. Hodin’s beans and mushrooms), was first isolated
insulin resistance,
advice: Stick to from semen, winning it our award for “Most Unappetising-Sounding
water. say US scientists
from the University Health Boon Ever”.
of Michigan. This

12 M E N ’S F I T N E S S M AY/J U N 2 0 21
ON
Everything
you need to
make life work
for you
TOP
I hated
every
minute of
training,
but I said,
‘Don’t quit.
Suffer now
and live the
rest of your
life as a
champion.’
Muhammad Ali

Snap your
fist, then pull
back for a
proper punch.
Enter
the ring
Boxing checks off all the right training criteria: It’s anaerobic!
Muscle toning! Core sculpting! And whether they’re grimy or
sparkling, boxing gyms have become beacons of total-body
fitness. Plus, you’ll never have more fun hitting things with all
your might. Ready to go a few rounds? Step this way.
By Mike Woods
Photograph by James Ryang

Boxing gyms have come a long way
from the gritty, dank caves Rocky
prowled in Philly’s predawn hours.
Just as we had the luxury-climbing-
gym revolution last year — when
men skipped the treadmill to flex
their bouldering skills — we’re now
witnessing an explosion of ultra-high-
end boxing temples. Leading the way
are US-based Box ’N Burn Boxing
and Fitness, Chicago’s Unanimous
Boxing Gym, and, most recently, the
gleaming Rumble, which opened a
550-plus-square-metre location
in New York City this last January.
At this knockdown palace, which is
partly co-owned by a former Google
executive and a master trainer from
Bravo’s Work Out New York, you can
work on full-body toning while hitting
an aqua heavy bag, which is much easier
on the joints and tendons. “Our clients Pugilist 101
don’t just punch a bag for 45 minutes.
We have weights and benches”, says
Eugene Remm, a head of the EMM
The beginner’s guide
Group and a Rumble co-owner. “Add
our overall cleanliness, and nobody
to picking a boxing gym
thinks ‘boxing’. ” We totally approve Before you ou’ve hit Bengay, with heavy heard of a swimming
of the rise in boxing gyms, and not can pull on the
gloves, you need
Y YouTube,
and after
bags wrapped with
duct tape.
instructor who hasn’t
been in the water?”
just because we’ve seen Creed too watching Next, find a trainer. And don’t be intimi-
to find the right
many times. Boxing isn’t just about place — and the highlights of Mike Tyson “Let the owner know dated. The camara-
fighting — it’s a great workout that right trainer. knocking heads into if you’re interested in derie found in boxing
boosts mental agility, improves the cheap seats, you’re competition or fitness”, gyms is second to
amped to learn the says Hardy. Then ask none, and most boxers
co-ordination, and blends cardio and ropes. Now what? about style: Do you are chill cats who are
muscle sculpting. “Boxing is the only “Start by going to a respond better to an happy to share tips.
sport where you have to stay on your reputable gym”, says earful of growls from a From the banker throw-
feet the whole time to be successful,” Heather Hardy, the grizzled vet, or pats on ing soft punches to the
WBC international the butt from a gentler welterweight prospect
says Eric Kelly, a four-time US amateur featherweight champ. soul? Make sure the fighting on HBO next
national champion who now trains What constitutes as gym trains “white- week, they’re all there
clients in NYC. “Meanwhile, you’ve “reputable” depends on collar types”, and steer to better themselves.
got to keep a guy’s foot out of your your personal prefer- clear of anyone lacking “It’s one of America’s
ence. The gym doesn’t ring time. “I don’t take last true melting pots”,
ass. That requires every muscle in says Bruce Silverglade,
have to be beautiful — the ‘no fighting experi-
the body!” Here’s what you need to it can be a hole-in- ence’ trainers as seri- owner of Gleason’s
know before you step into the ring. the-wall reeking of ously”, says Kelly. “Ever Gym in Brooklyn, USA.

On Top Slug away
Avoid this fate by
slipping, or ducking,
the next roundhouse
that comes your way.
THE SECRET TO
SURE-FIRE
RIPPED ABS
AND CHISELLED
ARMS? BOXING.
HOW TO
TAKE A PUNCH
bout to get clocked? Here’s
A how to avoid hitting the mat.

Keep your eyes open — don’t
blink — and focus on your
opponent’s chest to spot any muscle
movements that’ll indicate an incoming
bell ringer. Next, “slip” the punch, which
means moving your head to the side —
that way, you’ll deflect the hook’s full
force. Finally, tuck your chin. This is a
matter of discipline, but it’s the best way
to prevent an embarrassing TKO.
Group class or
one-on-one?
YOUR TOTAL-BODY
BOXING WORKOUT
The beauty of boxing workouts is that you can still become a mini Mayweather
whether you make it to the gym or not. Done right, this boxing workout will
eventually transform you into a Golden Gloves god.
Q As you hit the bag for

Group gigs STEP 1 to stay balanced when
are great Stretch you punch. It also puts three to four rounds, 1 3
for Spinning, No muscle goes unused, your hammies, adduc- make sure to snap the
but in the boxing so spend five to 10 min- tors, quads, and calves punch before you bring
space? There’s utes before the bell rings to work as you move lat- the hand back.
something to be stretching every body erally. Start with three
said for starting part. Work those ham- rounds, sliding and pop- STEP 5
strings: Stand straight ping combos — which Hit the speed bag
out by yourself
and bend over, with helps refine your eva- Fast-twitch muscles pop
and locking down
your fingers touching sion techniques — while as the speed bag goes Boxing gym essentials
the basics. But
the floor. To prevent rat-a-tat. The goal is to
Clock wise from top lef t: Jorg Badura; United Ar tists/Photofrest; Nick Ferrari; Prop
if you’re not picturing a foe in your

tearing your shoulder face. You’ll eventually be build combos, which
sure you’ll like will improve shoulder
muscles, place your able to shadowbox for
the sport at all, hand against a wall strength and train you
15 minutes (five rounds) Everlast 120" Hand Wraps
consider taking and lean away, which to keep your hands high.
and in the process build
a few group stretches the fibres. a toned trunk. Besides helping you get QThese wraps will keep your phalanges
classes — they some killer shoulders, and metacarpals from splintering. And the
are cheaper, STEP 2 STEP 4 practising the speed bag polyester-nylon material is breathable, so
have some nice Jump rope Hit the heavy bag is for rhythm, timing, they won’t get too stanky too quickly.
camaraderie, Jumping rope is crucial Learn how to control and relaxation. Punches
and can provide to building the quickness your “foe” with a jab shouldn’t be thrown Everlast Powerlock Hook &
a good intro. and agility you’ll need while also working your with flexed muscles
s t y l i n g b y R a c h e l S t i c k l e y/ B e r n s t e i n & A n d r i u l l i
Loop Gloves
“One-on-one is to be a ring king. Start core and hips, from — relax your arm to
best”, says Kelly. out jumping with both which you’ll transfer keep a steady rhythm, QVersatile enough for bag work and
“You get all the feet, then gradually power to your punches. which translates to a even sparring, Powerlock gloves are
attention. Your alternate, jumping five “The power comes from more fluid motion. Don’t constructed entirely of a proprietary foam
trainer can focus on the left and five on the ground up,” says “punch” the bag; it’s that grips every contour of your fist while
on technique and the right. Only after you Kelly, “and the core must as if your hand were absorbing shock upon impact.
make sure you master that will you be be strong to get the right holding a bicycle pedal
ain’t just staring co-ordinated enough velocity behind each moving in a continuous
Reebok Boxing Boot-Buck
to jump back and forth punch.” Aim for heavy circle, hitting the bag
at asses and
between right and left. bags attached to a every time it gets to the QThe go-to boxing shoe for ankle support
being lazy.”
chain, rather than those top. To improve your and style. You’ll get good traction while
STEP 3 connected to the wall — accuracy and head doing the Ali shuffle — and at the right price
Shadowbox the swinging helps hone movement, sub in a point for the average Joe Boxer.
This drill helps you learn your body movements. double-end bag.

On Top Lift smart
Change
the
pace! Varying the tempo of
your workout can bring
huge improvements
in strength and power
By Pete Williams,
Photographs by James Michelfelder
S t y l i n g by B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g
You’ll achieve that

extra power boost
you’ve always
coveted if you toss
the medicine ball at
just a modest pace.
L a u r a M e r c i e r ; F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
When it comes to setting personal records in the weight room, it’s natural to focus on sets, reps, and weight. But most athletes
give little thought to tempo — the cadence at which a movement pattern is performed. Enter tempo training, which was popular-
ised years ago by strength coach Ian King but has resurged. And no wonder: Changing up tempo can produce dramatic results,
including increased strength, power, and size. It can also help you bust through plateaus by mixing up stale routines that no
longer generate results. “By varying the speed, you trigger a response that creates muscle growth”, says Ken Croner, owner of
US-based Munster Sports Performance in Indiana. What’s more, being aware of your tempo ensures a more mindful workout, an
antidote to all the digital distractions that’s made it difficult for athletes — like everyone else — to concentrate on the rep at hand.
“Focusing on your lifting tempo forces you to think about what you’re doing”, says Croner. Muscular and mindful? Can’t beat that.

SLOW DOWN
TO BUILD
STRENGTH
Q Athletes typi- adds 100 seconds Looking for

cally lift at a steady to a 10-rep set and explosive power?
pace, power- raises the TUT Decrease the weight
and boost your rep
ing through the tenfold. Plus, squat- speed. You’ll soon see
eccentric (lower- ting — more than more gains than ever
before.
ing), isometric any other move
(holding), and — is about execu-
concentric (raising) tion, and a slower
portions of a lift. tempo forces you
But greater gains to squat properly.
require a change Tempo training
of pace. A slower even applies to
tempo increases thrusters, the
a muscle’s time popular CrossFit
under tension move: Slow down
(TUT) for each rep. in the squat portion SAMPLE
WORKOUTS
The greater the before exploding
TUT (on the lower- into a shoulder These can be
ing or holding por- press. Beyond the done on their own
tion), the greater or consecutively
greater TUT, this
the stress on the encourages proper
Slower-tempo
muscles; that leads form. A criticism workout
to optimum hyper- of CrossFit is that it
trophy, or muscle emphasises speed >10 push-ups:
4 seconds down,
building. As a at the expense of 2 seconds hold,
bonus, this speed form, and some 1 second up SPEED UP TO FOR A NEW
encourages proper athletes, especially INCREASE PR, MIX UP
>10 squats:
form. A push-up newbies, aren’t EXPLOSIVENESS THE TEMPO
6 seconds down,
is more effective ready for ballis- 1 second hold,
1 second up
Q On the other one-rep max — Q Alternating
if you spend three tic movements. hand, working and maintain a between various
to four seconds A slower tempo >5–10 pull-ups
(depending on at a faster tempo high effort while tempos will not
lowering yourself yields a correctly
ability): Starting with less weight moving quickly. only help you
and one to two performed lift. from the bar, is better when The end of a set break through
seconds holding Anthony 2 seconds down, training for power. shouldn’t feel plateaus, it’ll lead
just above the floor Hobgood of Exos 2 seconds (hold at
A quicker pace harder than the to a more focused
before powering in Gulf Breeze, bottom), 2 seconds
(hold at top) increases the beginning. Have workout and a
back up. There’s Florida, USA, body’s ability a 140kg bench more efficient
additional TUT, and recommends slow- Faster-tempo to handle rapid max? Load just gym session
the slower move- tempo training workout stretch loads; the 80kg and blast overall. “Tempo
ment recruits more with pull-ups. This
Do these as fast as faster movement through all is so valuable
shoulder stabiliser increases TUT and possible: also lengthens three phases. Or because it serves
muscles and better stops the natural
>10 bench presses your fascia’s do a squat jump so many goals”,
engages the core. tendency of using using 40% of 1RM elastic properties, using just your Hobgood says.
A squat becomes a body’s momen-
>10 squat jumps causing muscles body weight. For “You know the
extra challenging tum to get through using body weight to contract more both workouts, moves; this just
Brad Swonetz
if your eccentric a set, boosting the

>10 medicine ball forcefully. Focus you’re combin- changes things
phase takes 10 number of pull-ups rotational throws on moderate resis- ing speed and up to improve
seconds, which an athlete can do. using modest weight tance — 60% of a strength. results.”

Smarter ways to rule the kitchen
Eat toWin
The diet of Ikaria, Greece,
“the island where people
forget to die”, features
tomatoes, wild mushrooms,
and wild greens.
Forever fuel
WANT TO LIVE TO BE 100? THE PEOPLE IN SEVEN AREAS AROUND THE WORLD
DO JUST THAT — AND WE HAVE THEIR SECRETS.
BY NILS BERNSTEIN PHOTOGRAPHS BY LINDA XIAO

On the menu in Okinawa:
brown seaweed, pork,
and bitter melon, which
looks like ugly cucumber.
Can you eat your way to a long life?

People in a handful of regions across
the globe apparently do. Author Dan
Buettner identified seven so-called “blue
zones” — places where residents often
live past 100 — and analysed the factors
that may explain it. Along with lifestyle,
nutrition is key. So pick some favourites
from each and start beating the odds!
IKARIA, OKINAWA, SARDINIA, SOUTHERN NICOYA,

GREECE JAPAN HOW TO LIVE ITALY SWEDEN COSTA RICA
(ALMOST)
Q Called “the island Q Why such lon- FOREVER Q Carbo-loading for Q Scandinavia’s Q This Costa Rican
where people for- gevity among Oki- long life? Sardin- quality of life (low peninsula’s diet is
get to die” in Diane nawans? It could The basic principles ians eat gobs of crime, free health similar to the rest of
Kochilas’ cookbook be their superfood followed by citizens pasta and whole- care) offers some Latin America’s but
of “blue zones”
on its food, Ikaria intake: Turmeric grain breads — even non-dietary rea- with a few key dif-
is a hotbed of old- is a favourite here, The diet their famed soup, sons for long lives. ferences: The fruit
agers who follow a as is go-to veggie O Plant-based, zuppa gallurese, is a Still, something of its peach palm
Med-type diet but bitter melon — both though not entirely sort of bread casse- about the hearty tree is said to fight
vegetarian
eat less meat than thought to be dis- O Lotsa legumes—
role. It could be the cuisine of Sweden’s cancer, and its wild
most Greeks; farm ease fighters. Most beans, lentils, omega-3s they get Öland, Småland, ginger is a potent
or forage many foods are stir-fried peas from shellfish and and Skåne (their anti-inflammatory.
O Mostly organic
foods; and proudly quickly in minimal dairy or the crazy- flavonoid-packed Plus, little milk or
and local
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan
admit they f#ck oil. O Heavy on whole

high polyphenols in black currants, per- processed food is
like bunnies into grains the local red wine… haps?) keeps them consumed.
K EY FO OD S: Brown
their twilight years. hanging on.
seaweeds (hijiki, Shellfish
K EY FO OD S: Black
K EY FO OD S:
The lifestyle
K EY FO OD S: Wild wakame, kombu), O Not much smoking
(clams, mussels, K EY FO OD S: Oily fish beans, corn torti-
greens, olive oil, bitter melon, O Close family lobster); sheep’s/ like salmon and llas, winter squash,
chickpeas, lentils, turmeric, tofu, connections goat’s milk; toma- herring, whole ginger, eggs, yucca,
black-eyed peas, sweet potato, lots O Regular social toes, almonds, fava grains like rye and plantains, yams,
engagement
lemons, goat-milk of all forms of pork, beans, chickpeas, buckwheat, berries, tropical fruits
O Constant
cheese, potatoes, garlic, green tea, moderate flatbread, saffron, peas, oats, yoghurt, (bananas, papaya,
tomatoes, wild brown rice physical activity fennel, red wine root vegetables mango, guava,
mushrooms, sage, peach palms)
D ISH TO T RY: Goya D ISH TO T RY: Fregola D ISH TO T RY: Fiskbul-
rosemary
chanpuru: stir-fried sarda con arselle e lar med rotmos och Gallo
D ISH TO T RY:
D ISH TO T RY: Hortopi- bitter melon, egg, zafferano: semo- ärtor: fish cakes pinto: rice, black
ta: phyllo pie made tofu, and thinly lina pasta with with mashed beans, fried egg,
with wild greens sliced pork clams and saffron rutabaga and peas and corn tortillas

Eat toWin Live longer
Grazie,
Loma Linda’s Seventh Rosemary!
Day Adventists
thrive on fresh foods,
whole grains — and not
an ounce of meat. Q The diet of the
seventh “blue
zone”, the Italian
coastal town of
Acciaroli, is like that of
most of southern Italy,
but with one addition:
wild rosemary, eaten
all day, every day. The
local herb’s intense
aroma suggests it has
even more antibac-
terial, antioxidant,
anti-inflammatory,
and circulatory and
memory-boosting
properties than
ordinary rosemary.
Bonus: Dried rose-
mary retains most of
the nutrients of fresh.
Tip
Buy organic rosemary
to avoid nutrient-killing
irradiation.
LOMA LINDA,
CALIFORNIA, USA
Q Loma Linda has
one of the world’s
largest concentra-
tions of Seventh
Day Adventists,
who — believing the
body and soul to be
one — spurn meat,
most rich foods,
booze, cigs, and caf-
feine. But some do
eat fish — and, sorry,
Adventist vegans,
but pesco-vegetar-
ian Adventists live
longer than you do.
K EY FO OD S:Whole
grains (oats, barley,
quinoa), beans, len-
tils, peas, chickpeas,
citrus, whole-wheat
bread, almonds,
soy milk, salmon,
avocado
D ISH TO T RY: Black-

bean burger with
avocado and tomato

Eat toWin Fast fuel
Españainapan
CREATE AN INCREDIBLY HEARTY, PROTEIN-PACKED ONE-POT FEAST BY UPDATING THE MOST DELICIOUS
(AND ICONIC) OF ALL SPANISH DISHES — PAELLA — WITH A HEALTHY WHOLE GRAIN
BY TOBY AMIDOR / PHOTOGRAPH BY LINDA XIAO
Q The dish paella (pro-

nounced pa-AY-yuh) is
actually named for the shallow
Exotic Saffron Packs a Punch
(in more ways than one)
Shrimp Paella
with Quinoa and
Edamame
cooking pan in which it’s made SKILL LEVEL: BEGINNER
Just a bit turns a boring plate into a SERVES: 4
and served. Paella originated memorable meal. And luckily for your wallet, PREP TIME: 15 MINUTES
COOK TIME: 30 MINUTES
in Spain, where centuries ago a little goes a long, long way.
farmers would throw together INGREDIENTS
white rice and any proteins they Saffron may be Q Think of saffron isn’t difficult to 1 tbsp olive oil
expensive, but this 2 garlic cloves, minced
could find, and cook them over tasty, healthy spice as the truffle of do, since just a bit
1 medium yellow onion,
an open fire in the fields where is worth the price. the spice king- will be plenty for chopped
they worked. Over time, paella dom. The fra- pretty much any ½ tsp dried thyme
grant red strands, dish. According
evolved into a masterpiece of ½ tsp fennel seeds
harvested from to Alex Raij, Chef
Spanish cuisine: A dish typically ¼ tsp each salt and
the stigma of the and Co-owner of ground black pepper
made with white rice; a variety of saffron crocus US-based NYC’s La Pinch saffron threads
seafood (shrimp! mussels! lob- flower and then Vara restaurant, (crush between fingers
just before use)
ster!) and/or meat (chicken, cho- cured, are essen- always buy whole
1 can no-salt-added
rizo); a flavour base (sofrito) of tial to the flavour strands of saffron, diced tomatoes
garlic, onions, peas, and toma- of many Spanish not the pre-ground 3 cups low-sodium
dishes. But saf- variety, which vegetable broth
toes; and a sprinkling of saf-
fron isn’t just might be cut with • 450g peeled, deveined
fron. But white rice isn’t the powerfully tasty, marigolds. Ugh. large shrimp
optimum carb for health-con- it’s also mega- How to use saf- 1½ cups quinoa
scious guys; and what’s a meal healthy, packed fron: Before adding 1 cup shelled edamame
without plenty of veggies? So with a carotenoid it to a dish, crum- DIRECTIONS
we’ve put together this bet- called crocin — ble the strands in 1) Heat oil in a large skil-
an antioxidant your fingers so let over medium heat.
ter-for-you paella by swapping When it’s shimmering,
that helps fight the fragrance is
out rice for quinoa, the king of cancer, stabilise distributed evenly.
add garlic and onion
and cook until soft and
Food st yling by Hadas Smirnof f; Prop st yling by Maeve Sheridan; Saf fron: Givaga/Get t y
whole grains, and adding tasty blood sugar, and It’s particularly translucent, about
3 minutes.
edamame — a nutritious green promote memory tantalising when
2) Add thyme, fennel
soybean — to make a healthy, retention. Since added first to a seed, salt, pepper, and
protein-rich meal that’s lower in saffron is also pan of sizzling saffron; stir to com-
one of the priciest oil, which really bine. Add tomatoes
carbs, calories, fat, and sodium. and broth.
spices you’ll ever wakes up a dish,
And for four more great veggie- come across you’ll Raij says. Store
3) Raise heat to high and
bring mixture to a boil.
boosted paellas using quinoa, want to exercise it in an airtight Then reduce heat to
farro, buckwheat and sorghum. low, cover, and simmer
restraint when container in a cool, 2 minutes.
you use it — which dry place. 4) Raise heat to medium
and add shrimp; cook
for 5 minutes.
Q Want to make a super authentic paella from Valencia, Spain, the proud birthplace of this
EXPERT TIP
ultra-versatile dish? Then head straight for the rabbit. Top chefs often name famous Spanish 5) Add quinoa and eda-
Pull a rabbit chef Josefa Navarro’s simple rabbit paella as the best paella in the world; and many American
mame and raise heat
paella out of till mixture comes to a
students studying in Valencia have been welcomed their first day with a traditional rabbit boil, then reduce to low
your hat paella, cooked over an open fire and bestowed upon them by their host family as if it were a and simmer, covered,
till shrimp and quinoa
gift from the Spanish magi. And cooked right, it is. Because rabbit isn’t just delicious — it tastes are cooked through
a bit like chicken (no kidding) but with a slightly “wilder” flavour. It’s also a nutritional slam (20 to 25 minutes).
dunk: A super lean meat, it has more protein and less fat than chicken, veal, turkey, lamb, beef,
and pork and half the calories of lamb or beef. If you don’t have a local butcher who sells rab- N U T R I T I O N (PER SERVING)
bit, you can swop out rabbit for something a little easier to find, like say, chicken. Calories: 445,
Protein: 30g,
Carbs: 56g, Fat: 10g

3 Tips for Cooking a Great Paella
From expert Sarah Jay, who runs one of the best, most authen-
tic online sources for all things paella, paellapans.com:
1) Use a real 2) Don’t stir it once 3) Eat the paella

paella pan. the liquid is boiling. straight out of
Q To develop Q As paella cooks, the the pan.
maximum flavour, grains should form a Q Traditionally, the
paella needs to cook loose connection. If whole paella pan is
in a thin layer — that’s you stir it then, it dis- brought to the table,
why paella pans from rupts this network, where everyone claims
Spain are wide and changing the texture of a spot in front of it
shallow but not too the grain — and the final and digs right in. Try
deep. As an alterna- dish. So if the grain’s it, and you’ll find the
tive, use the largest in and the liquid’s bub- eating more fun, com-
sauté pan you have. bling, hands off! munal, and delicious.

Eat toWin Fit Chef
How can you love food been eating it since I
ASK THE but stay so fit?

I don’t understand that
was a year old. And
it’s so versatile! Make
WINE HACKER I don’t understand that a smaller piece of
“Don’t trust a skinny chicken with a mound
JEFFREY SCHILLER,
chef” stereotype. I of quinoa and you’re
AUTHOR OF WINE HACK:
W I N E E D U C AT I O N T H AT don’t want to eat what good to go. Throw it
S TA R T S W I T H YO U R a really unhealthy with chopped tomatoes
M O U T H , N O T W I T H YO U R guy eats; at the same and it’s quinoa salad.
HEAD @GONEDRINKIN time, I can’t call a salad You can substitute hot
“dinner” and be happy. quinoa for rice, or do
For a real meal, I want dessert — quinoa pud-
a beautiful protein and ding’s delicious.
super clean sides:
yucca, sweet potatoes, What do you eat for
quinoa, lentils. With the breakfast?
restaurant, it’s all my First I have green tea
I’ve heard you can favourite things in one with two tablespoons
place. of apple cider vinegar,
make cheap red
and wait 30 minutes.
wine taste more Baby Brasa’s chicken Then I usually do a
expensive by whip- is all-organic. Why? shake with almond
ping it in a blender. I ate organic in Peru, milk or açaí; and I have
Is that really a thing? where everything is tons of things on the
MARK MADISON, CAPE TOWN organic and local. counter — maca root,
When I came to the goji berries, bee pollen,
Q Putting wine in a US, I started gaining almond butter — so I
blender — let’s call it weight, feeling tired, add whatever’s there,
“aggressive decanting” getting sick. I mean, we with maybe banana or
— is an old winemaker’s are what we eat. I want avocado.
trick to simulate how food to taste good, but
the wine would taste Any tips for guys who
I also want to feel good.
after ageing. It can think “eating healthy”
At the restaurant, we
make a cheap wine is boring?
pay three times more
taste better, but only Q&A for organic chicken I enjoy every single
to a degree. bite I take. Having to
than regular. At first — I
How does decanting
work? First, most of
what you experience
in wine is its aromas.
The model cook
Ex-pro swimmer, runway strutter, and underwear
really wanted to make
a profit! — I cooked an
organic chicken and a
eat something bland or
boring just to get there
body-wise — for me it’s
steroid chicken at the not worth it. You can
When the compounds aficionado Franco Noriega is building an organic- same time, and it was still have great food and
that create these
chicken empire by Nils Bernstein like two different pro- look f#cking great.
aromas hit oxygen, they
fully release for your teins. The difference
was so f#cking clear. How do you work out?
nose to detect. With Peruvian chef Franco Noriega’s shred-
If you roast organic I ride my bike or skate-
Oxygen also mellows ded physique — he’s modelled for Dolce & -Gab-
chicken with only a board across the bridge
tannins, molecules
bana — and scantily clad YouTube cooking little salt, it’s delicious. into Manhattan two or
from the oak your wine
is aged in, which make demos, you’d think his boy toy rep might overshadow But if you do that with three times a day, so my
wine bitter. his kitchen cred. But at Baby Brasa, his US-based a regular supermarket cardio’s covered. And I
Of course, if you’re chicken, it’s horrible. go to the gym five times
Manhattan pollería, the food takes centre stage. A trib-
patient, a more practi- a week. I love it, but I’m
ute to taste, nutrition, and affordability, Baby Brasa What’s your favourite learning how important
cal alternative to using
offers organic rotisserie chicken, creative salads, and ingredient or side? rest days are, whether
a blender is to empty
the bottle into any sides that all redefine fast food for the fitness minded. Quinoa is an unbeliev- you want to get bigger
container — decanter, We asked Noriega how he stays in model shape. able superfood. I’ve or slim down.
pitcher, bucket — that
will maximise air con- Decanting red wine
tact with the surface, makes it taste even
splash it around, then more appealing W H AT ’ S
Q “Aquafaba”, a name made up to conjure something more fabulous than
THE DEAL “chickpea juice”, is simply cooking water or canned liquid from chickpeas
let it sit for half an hour.
(Don’t want to serve
WITH... or other legumes (like beans, peas, or lentils) that’s been beaten into a
Aquafaba? stiff froth for use as a vegan substitute for eggs or egg whites. Because
From top: Sandra Arenas; Sam Kaplan
from a bucket? Funnel

it back into the bottle.) its emulsifying properties are similar to that of eggs, it can be used raw or
Decanting is really cooked, in sweet or savoury foods from waffles to mousse — it even makes
for rare wines that a decent-tasting vegan mayo. Just don’t try scrambling the stuff — it’s best
have been cooped up in in dishes where eggs are just one of the ingredients, not the leading lady.
a bottle five-plus years To make aquafaba, drain the liquid from canned or cooked chickpeas or
and need to be woken white beans (they have the most neutral flavour), and whip it. When it’s the
up. So, your R60 bottle consistency of egg whites, it’s done; if it’s too watery, boil it down a little.
of cab? It won’t turn Three tablespoons (about 10 calories) replaces one egg.
into a 90-pointer, but it
will be more appealing.

Eat toWin Diet hacks
Salad bar
Our “bar” fight winners
THE FLAB
BLASTER In our head-to-head salad contest, the ingredi-
smackdown
FAT- LO S S T I P S F R O M ents highlighted in green came out on top:
THE WORLD’S MOST
FA M O U S T R A I N E R Spinach OR Mixed mesclun
BY G U N N A R P E T E R S O N Spinach is packed with vitamins — not the case
(@GUNNAR) with mesclun, a combo of less nutritious greens.
After all the holiday meals, braais, social parties, and
comfort-food binges, most of us are ready to race back Chicken OR Steak
to the salvation of the salad bar. The huge choice of
Three times leaner, with half the calories and more
ingredients can be daunting, though, so we compared protein, chicken easily beats steak.
the most popular salad fixings to see which have the
fewest calories, the most nutrients, and the best chance Kidney beans OR
Black beans
What’s the minimum of keeping you full all day. All beans are similar in nutrients, but we give black
amount of exercise beans the edge for slightly higher protein and fibre.
I can do and still see Winter hibernation
Tofu OR
Egg
results? is over—you need a
big bowl of something
JACK D, JOHANNESBURG
fresh and healthy. While tofu wins “calories by weight”, near-
perfect eggs have more protein and vitamins.
Q What year did
you graduate from Salmon OR Tuna
the University of
Underachievement? Tuna is a bit leaner and has more protein, but
salmon has near triple the heart-smart omega-3s.
Seriously, “the mini-
mum” — that’s what you Feta
Cheddar OR
want to know? As my
friend Zach Even-Esh, Feta has about half the calories of cheddar and is
from the Underground almost 30% lower in fat.
Strength Gym, says,
Cauliflower Broccoli
the way you do any- OR
thing is the way you do These veggies are similar in calories, but broccoli
everything. Think about has more calcium, iron, and vitamins C and K.
that: If you look for
the minimum you have Almonds OR Walnuts
to do, you’ll get the
minimum out of it. And You can’t go wrong with nuts, but almonds have
better macros for fat, protein, and vitamin E.
that’s across the board
— you’ll always leave Ham
Bacon OR
something on the table
and never reach your An easy choice: Bacon has almost five times the
full potential. So, fine: fat of ham and more than three times the calories!
If you follow the US
Department of Health Tomatoes OR Carrots
and Human Services’
Tomatoes ace out carrots for their slightly better
recommendation to get carbs and calories (and, IOHO, taste).
at least 150 minutes
of moderate (or 75 Beets OR
Red cabbage
minutes of vigorous)
From top: Jens Mor tensen/Galler y Stock; T VK8 8 8/Get t y; Juliachka/Get t y
aerobic activity a These two are much the same in nutrients, but we
pick red cabbage for more vitamin A, B 6, C, and K.
week, and pair that
with a decent diet and Raisins
adequate sleep, you Dried cranberries OR
won’t become morbidly Though similar in macros, raisins have less sugar—
obese. Or you can aim dried cranberries often have added sugar!
for 45 to 90 minutes a
day, five to six days a Order a
week, with workouts
that combine multi-joint
diet-friendly You’ve been Chop’t!
strength moves and salad—by
high-intensity intervals choosing If you’re heading to one of the trendy salad shops and want a low-calorie
(plus some steady- from our list option that’s good for you, try these hacks:
state cardio before or of champs.
after), and eat clean Chop’t Sweetgreen Just Salad
food, drink lots of PORTION Mexicali Vegan (360 Spicy Sabzi (440 cal): Mediterranean Mix
OF THE
water, and shoot for MONTH
cal): Ask them to hold Ask for red cabbage (570 cal): Switch out
eight hours of sleep the romaine, add more instead of beets and the romaine for spin-
a night, and see what ¼ CUP ALMONDS spinach, and swap in tomatoes in place of ach and the pita chips
=
those results look like. 1 GOLF BALL
walnuts for chips. carrots. for pumpkin seeds.
Your life, your choice!

Learn It! Tips and tactics for living smarter
Close
the
dooron
clutter
ONE EXTREMELY MESSY MAN
EMBRACES THE GREAT UNKNOWN:
AN ULTRA-CLEAN, HYPER ORGAN-
ISED, AND “JOYOUS” APARTMENT
The less junky your

junk-filled closet is, the
happier you’ll be, says
the wildly popular
KonMari Method.
As an unmarried man who works really hard, travels a ton, and leads an active social life, I’ve come to accept several less-than-awesome
realities about my daily existence. (For starters: I eat way too much take-out, I’m constantly forgetting my toothbrush on trips, and
these days, I could probably consume a few less sugary cocktails.) But if there’s one piece of man-on-the-go collateral damage I simply
can’t accept, it’s the increasingly gnarly state of my apartment. In recent months, I’ve found myself engaged in a daily battle against
the black hole of my storage closet, the mountain of mismatched clothes scattered across various pieces of furniture, and the towering
pile of envelopes on my desk. When it took me a full hour to locate my hiking boots (in a kitchen cupboard?) I realised: Holy shit, I’m
messy — and I need an intervention. So, I reached out to Patty Morrissey, a Jedi-level practitioner of the ultra-hot KonMari Method
of streamlining your life — inspired by the ultra-popular book The Life-Changing Magic of Tidying Up: The Japanese Art of Declut-
tering, by Marie Kondo — for her to whip me into shape. Here’s what I learned.

By Jeff Wilser
1) Keep only what brings you joy Soon I get to my hiking boots: Joy. home — I’m still working — you can
“Let’s start with your clothes”, says Backpack: Joy. Passport: Joy, joy, feel immediate results. Bite-size
Patty. She instructs me to put every joy. At a gut level, I realise how much chunks have value.
article of clothing — winter coats, adventure travel means to me. I’m
underwear, bathing suits, the works now headed to a trek in the mountains 8) You will like your stuff more when
— into a pile on my living room floor. of Thailand — not a coincidence. you have less of it
Good God. She calls this the “power of Changes like this are why Kondo One category is especially tough for
the pile”, since it forces you to confront claims in her book that “many of my me: books. I blanched at the idea of
how much you truly own. The Kondo clients remark that they have lost losing a single paperback, but I duti-
principle is dead simple: Touch every weight or firmed up their tummies. It’s fully went through each and every
single item. Feel it. Think about it. a very strange phenomenon, but when novel and was embarrassed to find
Ask yourself, does it bring me joy? If we reduce what we own and essentially stacks that I had never read. “If you
it does, keep it. If not, ditch it. Patty ‘detox’ our house, it has a detox effect missed your chance to read a particu-
hands me an old fleece sweatshirt. on our bodies as well”. lar book… this is your chance to let
“What do you think about this?” she it go”, Kondo explains. “Get rid of all
asks in a neutral voice. I haven’t worn 5) Never ball your socks those unread books.” So I did. And
it in years, and it doesn’t bring me joy. Kondo views balled-up socks as the then something unexpected hap-
Gone. devil’s work, since they are “always in a pened: Now I love my bookshelves.
state of tension, their fabric stretched They seem to sparkle. The only books
2) Saying thank-you to and their elastic pulled… what treat- that remain are the ones I really like,
garbage is weird but fun ment could be worse than this?” Patty so every time I glance in its direction,
Before I toss the sweatshirt, Patty asks instructs me to fold everything. On the bookshelves jolt me with a pick-
me to thank it for its many years of a philosophical level, the point is to me-up. Now extrapolate this sensa-
service. This is a pillar of the Kondo treat your possessions with respect, tion with everything you own, and the
method, as it helps you get closure which extends their lives and provides results can be, well, magical. Q
on the items you discard. “Thank you greater pleasure. On a more basic
for keeping me warm when I jogged level, now my socks don’t slide to my Jeff Wilser is the author of Alexander Hamilton’s Guide to
Life. Twitter: @JeffWilser
to the gym, sweatshirt”, I actually say ankles. Win.
out loud. This is goofy but strangely
empowering. In total, I stuffed 11 bags 6) Sorting your stuff
with clothes, which I donated to char- helps sort your past
ity. I hold a coffee mug from an ex-girl- Before I toss the old
friend. Joy? I’ve been lugging that sweatshirt, Patty tells
3) Decluttering will nudge sucker around for years, never using me to thank it for its
you to upgrade it but never quite having the guts to years of service. Closure
I have a knife rack in my kitchen. It’s throw it out. “Thank you for remind- is crucial, preach KonMari
practitioners.
the kind that hangs on the wall. To be ing me of the good times we had, coffee
honest, it looks kind of cool, but the mug”, I say, gently placing it in the
knives are dull, and I never use them. I trash. Kondo frowns upon clinging to
hold a knife in my hand. Does it bring the items that bring us pain. The focus
me joy? In its current condition… is now on the present, not the past.
no. But what if I get it sharpened? I
did just that. Now the knives get me 7) This is not an overnight process
excited to cook, and more cooking “You wouldn’t hire a personal trainer
(and less Chinese take-out) means to give you a hot body in four hours”,
healthier eating. Tiny upgrades can Patty tells me. It’s a journey. Kondo
have domino effects. suggests that the entire process can
take six months, but I’ve found that
4) Your stuff gives clues to your values even before you finish your entire

Burn It! The guy’s guide to spending money
The Seven Rules of
ROOM
SERVICE
On your next 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.

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

The Active Guy’s Guide to Style and Grooming
The
Perfect Fit
The
Winter
WARRIOR

3322 MEENN’ ’SS FFI ITTNNEES S
M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
A P R I L M/ AMY A
/ JYU N2 0
220 201 MMEENN’ ’SS FFII TT N
NEES
SSS 3
3 33
M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 3
3 55
M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 3 77
3
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 M AY/J U N 2 0 21 MEN’S FITNESS 39
Timothy Noakes, MD, is an To high-performing athletes, Noakes preaches that the bedrock
emeritus professor in the Division tenet of endurance athletic nutrition — that winning performance
T of Exercise Science and Sports is best fueled by eating lots of carbohydrates — is simply wrong.
Instead, he believes athletes can alter their bodies so that their
Medicine at the University of metabolism burns fat as a primary fuel source, a physiological
Cape Town. He’s one of the process known as ketosis, either from stored body fat or from the
foods they eat every day.
most accomplished exercise
For non-athletes and anyone trying to lose weight or keep it off,
physiologists on the planet. You can’t walk by a restaurant Noakes’ advice is that eating a high-fat diet, with few if any refined
in Cape Town that doesn’t offer a “Noakes option” — say, carbs and as little sugar as possible, will switch on the same fat-
burning system and keep your body lean and your weight stable
an avocado stuffed with breakfast sausage and eggs,
without making you hungry. According to Noakes and a growing
or a double cheeseburger with lettuce sans bun — and number of nutritionists, physiologists, and biohackers, when you’re
evidence of his teachings seems to be everywhere, mostly in a state of ketosis — best attained through a strict “ketogenic diet”
— good things happen.
in the form of our nation’s best-known athletes, including Sometimes, amazingly good things.
ageless golfing legend Gary Player and eight-time Ironman Two years ago, NBA’s LeBron James famously lost 11 kilograms
and upped his late-game endurance by cutting carbs and sugars
World Champion Paula Newby-Fraser. In fact, Noakes is a
from his diet. Tim Ferriss, the author of the Four-Hour self-
celebrity these days, he’s even been pulled into South African improvement book series, followed a strict keto diet to cure his
presidential politics: To echo the country’s papers of record, Lyme disease, and performs a long multi-day fast every four
months as a means, he says, of pushing ketosis further and starving
“Is President Jacob Zuma’s and his wife’s dramatic weight
incipient pre-cancerous cells of sugar (more on that later). Not too
loss a result of the Noakes Diet?” No one is sure about the long ago, Sami Inkinen, the ultra-fit co-founder of American real
president, but his wife, definitely: She’s lost 30 kilograms estate juggernaut Trulia, rowed with his wife from California to
Hawaii in record time on a keto diet, to promote high-fat eating
following the Noakes plan. 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
Some are found in coconut
no fruits. And all oil, but you can buy a
proteins aren’t
FATS
concentrated form of
created equal. EAT THIS! Saturated MCT oil.
Confused? Read on. fats including coconut NOT THAT! Refined
BY ADAM BIBLE oil, ghee, grass-fed fats and oils like
butter, duck fat, tallow, sunflower, canola,
and lard, all essential soybean, grapeseed,
The for a healthy immune and corn oils, which have
system, dense bones,
T ketogenic
diet can be and proper testosterone
been processed at high
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 in calories and contains
so you can go Keto with triglycerides (MCTs), 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
loss, MCTs increase satiety seafood, which is higher
eat a lot of it.) and rev up metabolism. in omega-3 fatty acids and

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, The healthy ultramarathoner who
as Noakes calls it, is still far from mainstream. It takes serious Sex with a Porn Star or a Run Through Bavaria: You Decide
dedication to drop your daily total carb intake to below 50 grams (or
20 to 30g of net carbs, which are sans fibre), the equivalent of a single Noakes’ war on sugar goes back a generation, to when his father
cup of brown rice. The United States Department of Agriculture developed type-2 diabetes. Type-2 is a disease in which the body
Dietary Guidelines were changed to mention the need to limit intake gradually loses its ability to regulate blood sugar through the
of added sugars and refined carbs like bread, rice, pasta, cookies, and production of the hormone insulin. It’s linked to genetics, but also
crackers, which spike blood sugar more rapidly than candy. Check to diet — particularly sugar and refined carbs — as well as obesity
the label of nearly any sports drink, and it’s most and inactivity. Diabetes experts estimate that the
likely loaded with natural or added sugar. Go to the disease speeds up the ageing process by roughly a
grocery store today and the labels are awash with the third, damaging the body from the inside out. Too
message of “low fat”, “no fat”, or “zero fat”. much blood sugar slowly destroys blood vessels,
Meanwhile, Noakes continues preaching that the with results ranging from mild — early wrinkling
right kinds of fats — the ones our bodies evolved to of skin — to catastrophic: Heart disease, blindness,
process, like animal fat and butter, olive and coconut stroke, amputations due to poor circulation, and
oil (but not vegetable oils like corn oil and soybean even Alzheimer’s disease (more on that later).
oil) — are extremely healthy. Noakes titled his 2012 Noakes’ father eventually died from type-2,
autobiography Challenging Beliefs, and, at age 67, but because Noakes himself followed a low-fat
he’s publicly waging a war against carbs and sugar diet, exercised regularly (he’s run upward of 70
from his Twitter account, @ProfTimNoakes, where marathons, as well as a handful of ultras), and
he chimes in every few hours and has churned out Carb killer. When South African didn’t smoke, he figured he’d be spared.
exercise physiologist Tim Noakes
more than 27 000 tweets since 2012. went keto, he dropped from 101 to
Noakes constantly retweets the latest nutrition 81kg - his high school weight.
C AT E G O RY C AT E G O RY
cream, sour cream, C AT E G O RY
better for the environment veggies, like cabbage, goat cheese, and other
than farmed fish; and free- cauliflower, broccoli, NUTS AND SEEDS DRINKS SWEETS
cheeses. Note: Dairy
range, organic eggs, and brussels sprouts; should be eaten sparingly, EAT THIS! Macadamia DRINK THIS! Water, EAT THIS! Sweeteners
which contain higher levels nightshades, like eggplant, but when you do eat it, stick nuts, pecans, walnuts, sparkling water, black like stevia, erythritol,
of vitamin A and E, beta- tomatoes, and peppers; with full-fat, as it’s more almonds, flax seeds, and coffee, unsweetened and xylitol can be made a
Carotene, and omega-3 root vegetables, like onion, filling and nutritious. sunflower seeds. Be and herbal teas, part of your keto diet, but
fatty acids than the farmed garlic, and radishes, and
careful when eating nuts, unsweetened nut milks, try to buy only the pure
variety. sea veggies, like nori and NOT THAT! Milk — but
as they’re calorie-dense wine, light beer, and versions, as the powdered
kombu. The guidelines are not cheese — is off the
NOT THAT! Factory- and can easily put you over liquor. Caffeine is fine for products usually have
simple: Focus on dark, leafy list because it contains
farmed animal products your carb limit for the day. most people — just don't a small amount of sugar
greens, then the stuff that a lot of lactose, a form
and seafoods, which NOT THAT! Cashews, go pouring in sugar or added as a bulking agent;
grows above the ground, of sugar, which makes it
are lower in nutrients pistachios, and chestnuts milk; the same goes for tea inulin is a sweet and
then root vegetables. high in carbohydrates.
and often worse for the are on the higher end for and nut milk. Lower-carb starchy plant fibre that
When cheese is made,
environment than their NOT THAT! Starchy, carbs in nuts, and should alcohol in moderation is helps regulate blood
all the sugar is eaten by
healthier counterparts; high-carb vegetables, be avoided. okay, especially if you’re at sugar; monk fruit
bacteria and turned into
and processed sausages like potatoes, peas, corn, the point where you’re just powder is 300 times
lactic acid, cutting the C AT E G O RY
and hotdogs, which, yucca, parsnips, beans, trying to maintain weight. sweeter than sugar and
carb content way down.
more often than not, have yams, and legumes are Low- and reduced-fat FRUITS NOT THAT! Soft drinks,
doesn't have a bitter
preservatives called great, nutritious whole aftertaste like stevia; and
dairy products are to be fruit juices, sweet
nitrates that have been foods that work well in the EAT THIS! Avocados at least 70% cocoa dark
avoided as they’re overly wines, craft beers, and
linked to cancer. regular diet of a guy looking are low in carbs and chocolate and cocoa
processed, which strips flavoured liquor are
to get healthy and fit — have great fat and fibre powder as they’re packed
C AT E G O RY
out nutrients like the fatty filled with way too much
however, their elevated content; berries are okay with antioxidants.
acids that make you feel sugar and/or carbs to be
carbs make them a no-go since their carb content
VEGETABLES full. Plus, sugar is often allowed if you’re serious NOT THAT! Sugar,
for achieving ketosis. is negligible; and 1 cup of
added to make up for a loss about keto. Some people high-fructose corn
EAT THIS! Dark leafy tomatoes has just 6g of
C AT E G O RY
of flavour and texture, so will drink diet, or “zero”, syrup, honey, and
greens, like Swiss chard, carbs.
some actually have more soft drinks, but avoid agave nectar need to be
spinach, kale, and lettuce; DAIRY sugar than full-fat dairy. NOT THAT! Fruits them if you can because ditched. Even if honey and
lower-carb veggies, Resist shredded cheese, in general, dried or the citric acid and aspar- agave are healthy whole
like cucumber, celery, EAT THIS! Full-fat too, as it contains a carby otherwise, are forbidden tame often found in them foods, sugar is still sugar
asparagus, squash, and dairy products, such as potato starch that keeps it since most have high sugar may derail your trip to and will bump you out of
zucchini; cruciferous yoghurt, cottage cheese, from sticking together. and carb content. ketosis. ketosis.

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

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 Four killer
(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. keto dishes
Ready to take the keto journey to a tight belly and rippling
Thanks to Noakes and other Keto Diet supporters, a growing
abs, but not so thrilled about having to stay away from your
number of athletes today prefer to be in that state at all times. favourite carbo concoctions? Follow this handy guide from
Once they make the switch, they say, not only are their race results keto master chef Marie Emmerich, author of Quick and Easy
Ketogenic Cooking, and fool your brain—and stomach—with
and game-day performances better, they report sustained energy, these low-carb but satisfying replacement dishes.
better moods, and clearer thinking.
Switching from foods that cause chronic illness and make you fat to
If you’re craving chicken parm:
foods that keep you permanently lean and energetic without getting
hungry would seem like a no-brainer. But it’s difficult, and most of 1 Q Use a no-sugar marinara sauce and replace the
carb-laden pasta noodles with thin-sliced chicken
us don’t really know what ketosis is like. The average South African breast to cut way down on the carbs but still have
today is what nutritionists call “a sugar burner”. We ingest carbs for a satisfying meal. And make sure you use grass-
fed ground beef for the filling so you get more
breakfast, so our blood sugar goes up quickly then comes crashing vitamins and omega-3s.
down before lunch, when we get our next carb fix. The process
happens over and over again without our bodies entering ketosis. If you’re craving pasta:
But getting your body to enter full ketosis is no small feat. 2 Q Spend a few bucks on a spiralizer — seriously,
this thing is great for turning veggies into long
Imagine forgoing all starchy vegetables, breads, sugary drinks
noodlelike strands (check amazon.com ). To
(including fruit juice), pasta — essentially everything that isn’t get your pasta fix without the carbs, make
meat or a non-starchy vegetable. It’s a tall order that only gets spaghetti out of a couple of zucchinis, then dress
it with parmesan cheese — which is high in protein
taller, because, once you’ve started the process, the body, feeling
— and medium-chain triglyceride (MCT) oil.
deprived, undergoes a transition phase often termed the “low-
carb flu”. For a few weeks, physical and mental performance — at If you’re craving mashed potatoes:
work, in the gym — dips noticeably and uncomfortably as the body 3 Q Chop up a cauliflower head and cook it
with organic broth and turnips for a few hours.
tries to tap its missing fuel source. Not everyone sticks it out. (For Then blend it with a handheld immersion blender
more on what it’s like to go Keto, see “The Road to 7% Body Fat”, or in a food processor until smooth. Add chives,
opposite page.) salt, pepper, and butter for guilt-free, low-carb
Prop st yling by Sarah Guido/Halley Resources
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. If you’re craving rice:
There are many different fasting protocols to get into ketosis, but
the most common is called intermittent fasting, which consists of
4 Q Hit up the versatile cauliflower again to make
a delicious “rice” that has only 5g of carbs per
cup compared with cooked white rice’s 45g. To
not eating for 12 to 16 hours. prepare, chop up the cauliflower head and put
For instance, one can eat dinner at 8pm, skip breakfast the next the pieces into a food processor; pulse until the
morning, and eat lunch at noon. Or, like Matt Mattson, PhD, chief bits are so tiny they resemble rice grains. Fry it
all up with soy sauce and a dash of fish sauce for
of the Laboratory of Neurosciences at the National Institute on fried rice, or use it to make your own keto-friendly
Aging, USA, you can push it even further: Mattson regularly skips sushi rolls.

breakfast and lunch altogether. With no blood sugar spikes metastatic cancers. For a more emphatic take: Leading Boston
and crashes, just steady fat burning, he, like most intermittent College, USA, cancer researcher Thomas Seyfried, MD, believes that
fasters, feels mentally sharp and experiences little if any sense of a ketogenic diet is therapeutically even more valuable in fighting
deprivation. 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
neurotransmitter GABA. Cauli-rice.
Blend your cauli-
Theories aside, when he treated SEALs with a keto diet, their flower-head into
cauli-rice .
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
showing that ketogenic diets can double the lifespan of mice with

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2Y1 2020
Can you be a 45-year-old but maintain the body of a guy in his 20s?
According to one world-renowned exercise scientist, the inventor
of a proprietary formula that assigns you a “fitness age”, the answer is:
Absolutely. And it’s going to change the way you train — forever.
By Eric Benson
Photographs by Dylan Coultier
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 5
4 75
great CRF — not to be confused with at us and ask, ‘OK, well, what is that?’”
cardiovascular fitness, which refers only So Wisløff set off to find a way to do two
to the heart and blood but not the body’s things simultaneously: 1) easily and
breathing apparatus — is such an impor- accurately calculate VO2 max without
tant factor to your longevity and your the hassle of equipment, and 2) translate
long-term health that a recent scientific the findings into something the average
statement from the American Heart athlete can understand and use to his
Like most fit guys, you’re probably Association described it as a “poten- advantage. Enter fitness age. In 2006
addicted to numbers. tially stronger predictor of mortality he and his colleagues began conducting
Chances are you know your max bench than established risk factors such as an enormous study of cardiorespiratory
and squat, and you might have a pretty smoking, hypertension, high choles- fitness and other health indicators in
good fix on your body mass index, too. If terol, and type-2 diabetes mellitus”. But 4637 Norwegian men and women, and
you’re super hardcore, you might even as Wisløff knows all too well, CRF is devised a proprietary formula, which
know your basal metabolic rate (for the difficult to measure — and even more you fill out on his website, that assigns
uninitiated, that’s the amount of energy difficult to make sense of once you have you a fitness age, essentially defined as
your body churns through when you’re at it. The surest way of gauging CRF is to the average VO2 max of healthy people
rest). And no doubt if you’re an endur- calculate your VO2 max, the maximum at any given age. That 34-year-old with
ance guy, you can list your PRs in every- amount of oxygen you can process during a VO2 max of 52? According to Wisløff ’s
thing from the 5K to a marathon. But an activity. (The average person has a calculations, he’s in fine shape. Generally
before you get too confident in the story VO2 max of 30 to 60, with some elite speaking, the average healthy guy in his
that these numbers tell, especially as they athletes, such as pro cyclists, reaching 30s has a VO2 max of roughly 49, so the
pertain to your long-term health, Ulrik the 90s.) Since the Nobel Prize-winning 34-year-old’s fitness age is close to his
Wisløff, PhD, a professor of physiology Physiologist AV Hill introduced the real age. But he could be doing better,
at the Norwegian University of Science concept in 1923, the only reliable way and with the right training regimen, he
and Technology, has an important ques- to measure VO2 max has been with an could easily bring his fitness age down to
tion for you: What is your fitness age? exercise test, which asks subjects to push something on par with a healthy man in
Wait, you don’t know? Well, according their bodies to exhaustion on a tread- his 20s. (Twentysomething males have
to Wisløff, a 49-year-old former semi- mill or a stationary bike while breathing an average VO2 max of 54.) But if that
pro soccer player who is also one of the into an ergospirometry system. Even same 34-year-old found out that he had a
world’s top exercise scientists, that’s if you endured the process, the larger VO2 max of 39? Well, he’d have the same
deeply unfortunate. Because your fitness question remained: What does it even fitness age of your typical 60-year-old.
age — even more than your real age — is mean? If you’re, say, a 34-year-old guy He’d be out of shape, with a dangerously
the key to providing confirmation of your with VO2 max of 52, how does that elevated risk of developing cardiovas-
physical prowess or exposing a gaping inform your health and your training? cular disease and, according to some
void at the centre of what you thought “When we started this research many studies, cancer and Alzheimer’s. But I
was a solid training program. What’s years ago”, Wisløff says, “we always told know what you’re thinking. “I work out.
more: Paying special attention to your people that they had a VO2 max of 30 I run. I lift. Surely my fitness age is super
fitness age, which you can maintain with or 40 or 50, and then they’d always look young!” Well, not necessarily. When
a very targeted HIIT training regimen, Wisløff began to measure the fitness
might just save your life years down the ages of his test subjects, he encountered
road. many people who looked fit and worked
out but had practically geriatric fitness
FITNESS AGE, DEFINED MANY GUYS WHO ages. One group of bodybuilders were
Fitness age, which Wisløff introduced
LOOKED FIT — AND lean and muscular, but “their fitness in
to the world in a 2014 study, is rooted
WORKED OUT A TON — terms of peak VO2 was very low”, Wisløff
in your body’s level of cardiorespiratory
TURNED OUT TO HAVE says. When he tested amateur endurance
fitness (CRF) — its ability to disperse
GERIATRIC FITNESS AGES. athletes — many of whom trained up to
and consume oxygen. In fact, having 10 hours per week — he also found unex-

There are a lot of factors that go
into calculating your fitness age —
by far the most important of them is
cardiorespiratory fitness,
says Ulrik Wisløff, PhD
pectedly high fitness ages. That’s because, STAY YOUNG TIP NO. 1:
as Wisløff has consistently found, great SO DO YOU WANT TO LIVE FOREVER? SUPERCHARGE YOUR HEART
CRF is achieved through high-intensity To calculate your fitness age, visit When Wisløff began to design a training
exercise, not long, slow jogging. This has worldfitnesslevel.org to fill out Wisløff ’s program that could boost VO2 max and
not gone unnoticed by Wisløff ’s peers, detailed online questionnaire (and be reduce fitness age, he asked himself one
who believe his greatest accomplishment sure to read “How to Calculate Your fundamental question: What limits the
might not be in creating the fitness-age Fitness Age”, on the next page, for our body’s ability to uptake oxygen? Wisløff
algorithm — a simple way to estimate analysis of the questions). Once you’ve knew skeletal muscles weren’t the prin-
VO2 max — but in devising an easy, got your fitness age, you can supplement cipal problem — they can handle more
efficient way to dramatically improve your training program with a scien- blood than they can possibly get. He
it. Carl “Chip” Lavie, MD, a leading tifically proven fitness-age-reducing also knew that the lungs, while crucial,
Cardiologist and the author of The intervention. Even if you don’t calculate couldn’t be dramatically altered with
Obesity Paradox, told me that he revered your exact fitness age, you can still follow training. But the heart is highly train-
Wisløff for expanding “our knowledge of these six tips to boost your body’s cardio- able, and increasing the heart’s pumping
the importance of higher-intensity exer- respiratory fitness, bulletproofing your capacity — the amount of blood it can
cise and its impact on improving fitness health while leaving plenty of time to do pump in a given amount of time —
and reducing the risk of cardiovascular all the activities you love: pick-up hoops, directly increases the body’s ability to
disease”. When Wisløff pioneered fitness distance running, or improving those uptake and distribute oxygen. In other
age, he didn’t just create a diagnostic max bench and squat numbers inside words, a more efficient, more powerful
tool; he laid the groundwork for devel- the power rack. Whatever your goals are, heart leads directly to a higher VO2
oping what might just be the world’s here are the six ways to keep your body max. But how exactly do you train your
most useful exercise cure. young. heart to be more efficient and powerful?

HOW TO Two factors govern pumping capacity: threshold, but they just don’t give your
CALCULATE YOUR maximal heart rate and stroke volume. heart enough sustained work at its
FITNESS AGE Your maximal heart rate is inborn. maximum stroke volume. Tabata training
(What’s the best formula? 211 minus with 20-second maximum-intensity
your age multiplied by 0.64.) No matter intervals followed by 10 seconds of rest
You’ll need to fill out a questionnaire
devised by exercise scientist Ulrik
how hard you train, that number will tick can work, but be aware that your heart
Wisløff at worldfitnesslevel.org. down throughout your life. But you can rate drops as soon as you stop moving.
Here Wisløff walks a casual lifter do a lot to increase the stroke volume of (And the more fit you are, the faster your
and an erstwhile CrossFitter through
each question. your heart. “The heart is like any other heart rate plummets.) If your goal is to
BY MICHAEL RODIO muscle”, Wisløff says. “It must be loaded improve VO2 max, then it’s better to
to get trained. And the only healthy way keep your heart pumping consistently at
STEP 1
to challenge the heart’s pumping capacity 85% of its maximum rate than for it to be
Where are you from? Ethnicity?
is to fill it with maximal amounts of blood yo-yoing from 75–100% of its max rate
Highest level of education?
W I S L Ø F F S A Y S : “We use that only for research
for long periods of time.” throughout your active workout time.
purposes so we can compare Norway, USA, The heart achieves maximum stroke How long is the ideal stroke-volume
Japan, etc, and different ethnicities — none of
volume when it’s pumping at 85–95% of maximising interval? In theory, make
this is used in the algorithm.”
R O D I O ’ S TA K E : I type in “Brooklyn”. its maximum beats per minute. (For most it as long as possible. (If you can push
people, the 85–90% range is sufficient.) out 30-minute intervals at 90% of your
STEP 2
So if you want to boost your VO2 max, max heart rate, go ahead and do it. Also,
Gender, age, height, weight.
W I S L Ø F F S A Y S : “Height/weight is just for cal-
Wisløff says, you’ll want to work out congratulations, your VO2 max is almost
culating BMI, which goes into the algorithm. within that range of cardiorespiratory certainly spectacular.) Wisløff and his
But gender matters a lot — women’s values
intensity for as long as you possibly can. colleagues found that four minutes is
tend to be about 20% lower.”
R O D I O ’ S T A K E : I’m 26, 1.75m, 79 kilograms. I
If you do it right, you’ll end up with a length most can manage. It lets your
enter twice, because I accidentally type in my an “athlete’s heart”, one that’s bigger, heart pump at its maximum stroke
weight in kilograms the first time.
contracts more forcefully, and relaxes capacity for an extended time, and it’s
STEP 3
quicker. As Wisløff puts it: “You’ll have a sustainable for untrained individuals
What’s your maximum heart rate? better motor.” and beneficial to elite athletes looking to
W I S L Ø F F S A Y S : “It’s a common means of
denoting intensity for endurance training.”
boost their already excellent CRF.
I had no idea, but the
R O D I O ’ S TA K E :
STAY YOUNG TIP NO. 2: Wisløff ’s recommended program is
site computes it for me. (It’s 196 bpm, appar- FOUR MINUTES IS YOUR INTERVAL simple: A 10-minute warm-up, followed
ently.)
SWEET SPOT by four four-minute intervals of large
STEP 4 So how exactly do you get your heart muscle mass exercise (running, cycling,
Exercise: How often, rate to the 85% threshold, and how long rowing, swimming) broken up by three
how long, and how intense?
can you (and should you) keep it there? minutes of active rest (a very low-inten-
W I S L Ø F F S A Y S : “All these factors matter in a
balanced way, but exercise intensity is the It usually takes more than a minute sity version of whatever you’re doing).
most indicative of fitness age.” of vigorous exercise before you reach The results can be dramatic. After the
R O D I O ’ S T A K E : I pick “little hard breathing and
maximum stroke volume. That’s easy seven-week program, Wisløff has seen
sweating,” because there’s no option for
“vigorous swearing or crying.” enough to do — try running, cycling, or spikes in VO2 max and benefits that go
STEP 5
rowing really hard for 60 seconds — but beyond CRF into weight-loss and lean-
What’s your waistline? the trickier and more exhausting part muscle gain. In Norway the response has
What’s your resting pulse? is keeping your heart rate and stroke been ecstatic.
W I S L Ø F F S A Y S : “A low resting heartbeat is the
volume locked at that rate. The key to “The biggest newspaper here [Verdens
sign of a fit heart — world-class endurance
athletes use it to see if they’re ready for their mentally and physically sustaining that Gang] presented this program on their
next exercise session — but we do know that kind of workload, Wisløff says, is to use online version”, Wisløff says. “That story
it’s not enough to predict fitness on its own.
Hydration can sway it, for example, so make interval training. “It is obvious that one is the most visited story in that newspa-
sure you’re hydrated when you take your cannot exercise for very long periods of per’s history. Now there are even training
measurement.”
time at 85–95% of maximal heart rate”, groups and training centres around
My belt suggests a 79cm
R O D I O ’ S TA K E :
waistline. My Fitbit says 55 bpm. he says. “But intervals get you up to that Norway that are using this. It’s used a lot.”
T H E TA K E A W AY
needed intensity” and give you enough
Even though I’m 26, with an expected rest in between “to get rid of lactic acid STAY YOUNG TIP NO. 3:
VO2 max of 53, I have the fitness age of that builds up during the interval”. DON’T TRAIN FOR A MARATHON
someone under 20 years old, with an
actual VO 2 max of 60.
But not all interval training is equal. Ask a random sampling of men and
W I S L Ø F F S A Y S : “That’s not bad for a 26-year-
Sprint intervals of one minute or less women to name the kind of athlete with
old. It’s about the same as mine.” can get your heart rate past the 85% the best cardiorespiratory fitness, and

you’ll almost certainly get answers like
marathoners, triathletes, and Tour de
France cyclists. While this may be true at
the elite level, it’s often not the case for
weekend-warrior endurance athletes,
and the reason is simple: Running,
cycling, and swimming for long distances
won’t push your heart to its maximal
stroke volume, so they won’t do a lot to
improve VO2 max if you are already in
good shape and go hard for four minutes.
“I know a lot of endurance athletes on
a really high level”, Wisløff says. “Even
in those people we have been able to
improve fitness a lot by exchanging two
to three hours of running for periods
of 4x4 intervals or even 3x3 intervals.”
Wisløff himself is a runner. He likes to
go on 45-minute runs through the forest
near his home in Trondheim, Norway.
When he does, he makes sure that he is
giving his heart extended periods of time
above the 85% threshold by working in
long, steep uphills. “I would like to say
that low-intensity long distance is the
best, because I like to do that”, he says.
“But it’s surely not the best.”
STAY YOUNG TIP NO. 4:

FORGET BEETROOT JUICE
AND HYPOXIC MASKS
You’ve seen those heart-healthy labels
THE 7-WEEK
at the supermarket, and you know that You’re a 35-year-old desk jockey
Y
“eating clean” is a good thing for your with the heart of a 60-something
health. So can you eat your way to a ADD-YEARS- couch potato? Join the club,
TO-YOUR-
Jack. But there’s hope for you:
lower fitness age? Nope. “Indirectly, it’s Wisløff has created a seven-week
important to have a good diet, because LIFE INTERVAL program that primes your heart for a better
fitness age — and burns plenty of fat — in just
if your diet is better, you adapt better to
WORKOUT minutes of sweat. It’s all built around Wisløff’s
PLAN
exercise”, Wisløff says. “There have been lab-tested “4x4 interval training” workout: Four
some reports that if you drink beetroot minutes of high-intensity exercise, followed by
Lower your “Fitness Age” three minutes of active recovery, repeated four
juice or stuff with a lot of nitric oxide times. The core concept is to blast your heart to
with just two interval workouts
in it, that may help your cardiorespira- a week 85–95% of its maximum rate — not quite all out
tory fitness — and that may be true with BY MICHAEL RODIO but intense enough that you’ll be able to say only
a few four-letter words by the end. Then you’ll
untrained people. But as you get fitter, downshift to a three-minute active-recovery
that supplement doesn’t seem to work a phase at 70% capacity — still moving, but moder-
lot.” What about training at elevation or ately enough to catch your breath and scrub
lactic acid from your muscles. The best part? You
working out on the treadmill with one can do any kind of exercise you want — swim-
of those Predator–style hypoxic masks? ming, cycling, rowing, and running are popular,
After all, don’t all the top endurance but anything will work, as long as you’re pushing
your heart to the limit. With just two of these
athletes run high up in the mountains? 4x4 workouts a week, Wisløff’s lab has made
Wouldn’t just living at altitude boost your progress with everyone from untrained shlubs to
VO2 max and reduce your fitness age? elite athletes. After the fourth round, you should
feel like you could have done another round. For
Nope again. The science on hypoxic Wisløff’s seven-week workout routine, check out
masks is thin. “Even though there are mensfitness.com/4x4plan.

some believers out there, I know that
world-class endurance athletes in, for
instance, some cross-country skiing do
not use them”, Wisløff says. While some
world-class endurance athletes travel
to high altitudes to train, the effect on
performance is tiny. If you’re the third-
best 800m runner in the world and you
want to become the best 800m runner in
the world, then by all means move to La
Paz, Bolivia (altitude: nearly 12 000 feet).
YOUR HEART IS MORE
But if you’re something other than an TRAINABLE
Olympian, you’re going to make the same AND ADAPTABLE THAN
gains if you do all your interval training YOU IMAGINED.
in Miami.
STAY YOUNG TIP NO. 5:

SAVE TIME FOR CROSS-TRAINING
You might expect that Wisløff would one week, then three times the next, and Wisløff ’s fitness-age calculator in
advise those looking to reduce their that’s a really good way to improve fitness weekly-exercise-plan app form. Your
fitness age to do nothing but lung- quickly”, Wisløff says. “It’s an oxygen PAI goal is to maintain a weekly score of
busting sessions of 4x4 interval training. cure.” more than 100. That’s the point at which
But he knows personally that such a Wisløff ’s studies show that a man’s risk
course would be counterproductive. “I Stay Young Tip No. 6: of cardiovascular disease gets reduced
can’t just do 4x4”, he says. “I think it’s Choose Your Devices Wisely by 17%. (After that point, you’ll get fitter,
totally boring to do just that.” In his By now you’ve probably realised that but your risk of cardiovascular disease
fitness-age-reducing fitness program, many popular device-based approaches to won’t significantly decrease.) A couple of
Wisløff reserves days for fun runs improving fitness just don’t pass muster exercises per week that in total raise your
and 60-minute activities like five-a- when you’re trying to reduce fitness age. heart rate so you breathe heavily for about
side soccer, and he practices what he Walk 10 000 steps per day? Why? Your 40 minutes will give you 100 PAI. You
preaches. He performs 4x4 interval heart rate is never going to get anywhere can get it also by exercising at moderate
training only a couple of times per close to a range where you can lower your intensity for a few hours. The higher the
week. (One session is always a lab-wide fitness age. Exercise for 150 minutes per intensity the more PAI you earn. It abso-
workout in which he leads his 60-person week? Sure, that sounds good. But what’s lutely can be achieved by low to moderate
staff in exercises.) The rest of the time, your real output going to be? Heart rate is intensity as well.
he works out like an outdoorsy and not a better measure, but Wisløff realised that Daily workouts are not required. “The
especially fitness-obsessed man. He plays on its own, it didn’t mean a whole lot. data is so clear. You don’t need to exercise
a weekly game of soccer and kayaks. “I’ve been struggling and trying to find every day; you just need to have 100 PAI
Wisløff views the 4x4 training as a key how we can translate changes in heart per week”, Wisløff says. So super intense
fitness intervention, something everyone rate into a meaningful index that actually workouts like 4x4 interval training can
should and can integrate into the fitness tells me if I’m doing enough exercise per easily be spaced out with rest days or days
routine that they’re already doing. week to be protected against lifestyle- of low-intensity workouts, and you’ll still
“When I stopped playing soccer, and I related diseases”, Wisløff says. be bulletproofing your body and health.
got kids, I became more inactive. But What he came up with was a new By that point, you might even be able to
when I started to become active again, metric called Personalized Activity compete with Wisløff. His fitness age, he
I would do interval training two times Intelligence (PAI), which is basically told me, is below 20. Q

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.

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
QAre 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
and have them trim shock the hair, and RECIPES FOR A new meaning to with.
HEALTHY BRAAI,
it down. It takes 15 eventually it stops GO TO MENSFITNESS
.CO.ZA.
to 20 minutes and growing.

Ask Men’s Fitness
Our sex life has gotten a little

boring, so I’m thinking of spicing it
IS RENTING up by renting a hotel room for a night
A HOTEL
ROOM for a change of scenery. Is that a good
SLEAZY OR idea or just sleazy? And any sugges-
A GOOD
WAY TO tions for things to do there — jacuzzi,
SPICE rose petals in the bed… bondage?
THINGS UP? JAKE L, JOHANNESBURG
I don’t think over, but that it might

renting a need more than just
I room is 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
I don’t want to sound dangerous — isn’t D/s (Dominance/ I think my girlfriend’s discrepancies. know unless you try.
naive, but sometimes generally something submission), since reading my texts - DR AARON Jokes aside, instead
of worrying about your
when a girl goes the body likes, so it involves power how can I find out?
While all these ideas boring sex life, you
down on me, she slow down, pull the and aggression. And please don’t tell sound enticing, you still should applaud yourself
sounds like she’s 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-
gagging, and her occasionally, and really turned on she’ll just say I don’t
after the first few years ships once they get even
eyes water. Is that check in to make by gagging; in fact, trust her of a relationship; it’s a little stale, so that’s a
just part of the whole 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
thing, or am I doing okay and not in ter- online (for scientific MOUSHUMI GHOSE:
feel pleasure. Which and take her out to cel-
something wrong? rible pain or discom- reasons only, of If you don’t ask her, really just means it has ebrate: Steal a car, head
PAU L N , CA P E TOW N 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
MOUSHUMI GHOSE: can and should be a large porn niche a chance to be hon-
as you are? If she’s not, Zimbabwean prison cell
While this isn’t done slowly, and on it. est, or allowing room you’re going to stay — talk about a change of
necessarily part of with her leading the Are guys brutes for communication bored. That doesn’t scenery!
mean the relationship’s JENA
it, some girls like way. for liking it? First, and trust to grow.
the gagging/eyes DR AARON: I think D/s isn’t a gendered If you want to stay
watering thing for many women, thing - plenty of in this relationship
because it’s a sym- putting a large women enjoy being but you don’t want to
bol of submission object — such as an on the dominant discuss it, then you
that, for some — not erect penis — in their side too. have no choice but to JENA: Well, it sounds about her, like, “I love
all — men, is hot and mouth triggers a And second, sex is trust her and let it go. like you don’t trust when she makes me
arousing. gag reflex. If you about fun and plea- her, but fine, don’t be coconut chocolate
If she’s okay with don’t want to trigger sure, so if you like it a mature adult and chip cookies” and
“deep throating”, as that response, you and it’s consensual, talk to her about it. “She’s so cute when
it’s called, go for it, two can discuss just ride the wave T H I S M O N T H ’ S PA N E L: So let’s have fun she sticks her pinkie
but go slow and be how deep to put it and file any shame WRITER/STAND-UP COMIC with this one: How up my butt”.
JENA FRIEDMAN
careful. Gagging — a in and how gently or self-judgement PSYCHOTHERAPIST/
about you text your If you wake up to
SEX COUNSELLOR
physiological reflex or vigorously you into a drawer — pref- most trusted friend fresh cookies and
MICHAEL AARON, PHD
triggered by some- thrust. erably under lock PSYCHOTHERAPIST/ some cool but also butt stuff, then you’ll
SEX THERAPIST
thing unpleasant or I’d classify this as and key. MOUSHUMI GHOSE, MFT super-specific things know the truth.

THE
EVERYDAY
FIT DAD!
Diego Carrete
;OPZ PZZ\L ^L»YL MLH[\YPUN HU PUZWPYH[PVUHS THU VU H Ä[ULZZ

mission. Diego Carrete has a vision where the average dad on his
KHPS`NYPUKJHUZ[PSSÄUK[PTL[VNL[PU[V[OLILZ[ZOHWLVMOPZSPML
Here Diego shares his tips, inspirations and goals for the everyday
Ä[KHK;HRLHSVVR

Hi Diego, it’s great to have you, thanks for years ago I also worked as a private corpo-
taking the time to talk to us! It’s not every rate wellness coach for financial leaders What is your typical daily workout routine
day a person wakes up and just decides and corporations handling big groups of like, starting from when you wake up in
“hey, I wanna get into fitness!” What employees whilst travelling the world for the morning? My daily morning non-
started you on your journey and what specific coaching assignments. negotiables are mobility routines (20
has been some of the highlights of your minutes) and daily movement (steps) then
career so far? I started in fitness when I Sometimes diligently following a workout depending on how I feel and how the day
was 14 years old, I was bullied at school and routine can be hard work. How do you is looking work-wise, I go for a resistance
I had a big complex of being super skinny stay motivated when the usual lazi- training session or any exercise of choice,
and tall so started sculpting my body and ness kicks in? Motivation is a fluctuating I tend to listen to my body for this, when
mind through the regular implementation emotion, it’s inevitable that it will go I do, I prefer to do it after my first meal
of exercise and mindset routines, this was through phases, when is low, I developed a with already some energy (calories) in my
the motivating factor in ensuring I pursue strategy to ensure I stay on track with my system, it enhances the output and strength
a career that preaches self-acceptance health and fitness, here is what I do: I make during the session. I have a semi-sedentary
through fitness coaching. My journey sure that I fulfil a series of non-negotiables lifestyle nowadays due to my digital busi-
caught the attention of the media and I even when motivation is not at its highest, ness so short lasting mobility routines are
have been featured in the biggest magazines this could be anywhere from getting my a must throughout the day if I have been
worldwide over 60 times during my career 10.000 steps a day or simply 30-minute sitting for long hours.
(This includes Men’s Fitness, Men’s Health, workouts 3 times a week as a matter of
Women’s Health, GQ, Cosmopolitan … etc) maintenance protocol; I understood We all love cheat days but I understood
these are definitely some of my proudest through trial and error that pushing myself you are more of an advocate of treat
moments. Also, I founded several 6 figure to attain regular performance levels with meals, what are some of your favourite
businesses which include a personal no motivation would develop a negative go-to treats? Exactly, as we discussed
training platform in Dubai and a successful emotion towards my fitness routine and it before I am a loyal advocate of flex-
digital business that operates worldwide could build up some serious negative side ible dieting whereby you get to eat your
with hundreds of clients currently. A few effects in the long run. favourite foods every day, my belief is that

labeling certain foods as cheats trigger in calories (this could be refined sugars sources and the remaining would come
a negative relationship with food that is or saturated fats) which are acceptable from whatever source.
why I teach my clients to include their to consume in moderation in order When it comes to my favourite treats I
favourites food daily and I obviously do to foster adherence to a more overall love sweet potato fries and pancakes.
the same. healthy protocol.
A treat meal basically means you I recommend sticking to the 80/20 What are some of your favourite
are consuming certain foods that are rule where 80% of your foods come healthy meals to snack on? I love
not so rich in nutrients but rather high from wholesome nutrient-dense homemade healthy ice cream which

is basically made of protein powder, frozen berries and
unsweetened almond milk. I normally add some granola in
the form of topping. This is a daily go to snack to keep me
satiated whilst enjoying volume rich high protein foods.
Now we all know about your program for fit dads, could
you tell us more about this 90 day program, what it’s all
about and what inspired you to start this project? When I
became a dad of my daughter, Iris, I became more aware of
the challenges father’s face whilst staying in shape combined
with all the other work and family-related responsibili-
ties; this led me to create a program just for dads who are
time-constrained, very busy, have high levels of stress, not
necessarily the best sleep but at the same time want to get
in shape without giving up their favourite foods, spending
their life at the gym doing hours of cardio or giving up their
social life.
My FD-90 program is a proven system that has helped
over 600 men to lose up to 35lb of fat permanently in 12
weeks or less.
On your Instagram, you offer a lot of free resources. Can

anyone following you start their own fitness journey?
Absolutely, providing value and focusing on delivering
positive impact is always my main objective. If you go to my
Instagram bio you will find a link with plenty of resources
aside from the tips, recommendations and material I offer
on a daily basis at no cost.
It’s no secret, mom’s love fitness too... have you got any
Fit Mom programs in the works yet? I am working on a
family oriented program although my niche is men over
30 who are frustrated with their exercise and nutrition
programs not working and want to lose up to 35lb in 12
weeks permanently with zero restrictions.
Being a fitness entrepreneur is hard work! How do

you find the time to juggle being a family man and a
successful entrepreneur all at the same time? Indeed,
although my business runs 100% online this does not
mean that I work less, some days I can work up to 14 hours
if me and the team are working on something specific but
the key to being able to maintain the quality standards
and always have time for my family is waking up early. My
alarm goes off at 4:45am every day and I go to bed no later
than 10:00pm. I find the first three hours in the day to be
ultra productive and I get 30% of my work done within
those hours.
Out of interest, how has the online coaching industry

changed over the recent year with ever-present chal-
lenges like Covid and lockdowns? If anything, covid has
increased the awareness of the online coaching industry
although it has enabled anybody without systems, protocols,
knowledge or education to call themselves an online trainer
which is something that has had a negative impact on

people’s wellness. What exercises do you recommend to get four different “L.I.F.E” variables aiming
As an online trainer, you have to have rid of body fat? or how do I manage to run to obtain life lasting results. The system is
had in ground experience for many years a business, be a role model for my family currently being used by over 150 people
to be able to be proactive and anticipate and stay in shape. and the transformations are just incred-
client issues or unexpected events, you ible, you can see that on my social media.
have to have a team to ensure you deliver You inspire a lot of people but we The fact that it provides a holistic and
timely and enough systems to guarantee wanna know, who inspires you!? sustainable approach to fitness taking
results and scalability. Do you have a personal role model into account all the different aspects of
that you look up to for guidance or someone’s life is the differentiator that
Your Instagram features a lot of inspiration? My wife has been the one makes the system a unique mechanism to
helpful information, what has the audi- behind my resurrection in the recent obtain life changing results.
ence’s reaction been like and what years after I fell into medical issues with
the most common question you get depression, also my mum and dad who Thanks for all the useful tips and infor-
asked? I started on Instagram in 2011, unconditionally supported me since I mation Diego. For any fans hoping to
since then, a lot of things have changed, was born, I am very lucky to have them. follow your journey or reach out to get
the main purpose of my social media is started using your system or on the Fit
to help others, is people-oriented and Aside from the success of Fit Dad, are Dad program.
not self-oriented, I only use myself as a you working on any new and exciting
source of motivation and as an example projects and could you tell us more Follow Diego’s fitness journey on
of someone who does not only talk the about that? I have been working on a Instagram @diego.carrete or visit
talk but also walks the walk. system called “The F.I.T L.I.F.E system” diegocarrete.com for all his latest news
The most frequent questions go along the for many years; it applies the principles and story updates!
lines of: How can I get rid of stubborn fat? of “Frequency, Intensity and Time” over

30
ways to
get the girl
We asked our sex experts for
30 tips for finding a keeper
Be authentic. “If she’s the

one for you, she’ll be attracted to
who you truly are”, says Ginnie
Love, PhD, author and intuitive
psychotherapist. “So be yourself,
and if that isn’t enough for her,
no worries — it will be for the one
who finds you.”
Think more about …but not too

who you are than much. Skip the
how you look. A power shave:
person with positive Evolution & Human
personality traits is Behavior found
much more attractive that women think a
to the opposite sex light beard or heavy
than the same person stubble is sexier than
without those traits, a a close shave.
2014 study found. So
buff your character Having said that:
and boost your brain Ditch the bun and
to win more dates. trash the ’stache.
A man bun is
Clean yourself kryptonite to 63% of
up...In one poll, 85% women, and just 2%
of single women said in a US West Coast
they’d prefer a well- survey thought a
dressed man over a moustache was sexy.
rich one. That doesn’t But keep the chest
mean a suit and tie, mat — 73% said they
says psychotherapist dig some body hair.
Moushumi Ghose,
“Jeans are fine — just
add a little something
to make it nicer than
normal”, like a cool
85%
of women
jacket or a (wrinkle- think a well-
free) shirt that dressed man
is sexier than
matches your eye a rich one.
colour…

M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
017
1987-2
30 YEARS

Give her an eyeful.
If you have a little bit
of game, use your
eyes to get the green
light: Glance down
at her lips, and if
she nods or smiles,
that’s a good signal
you won’t get a stiff
arm when you make
your move.
O p e n i n g s p r e a d : S t e p h a n i e R a u s s e r / Tr u n k I m a g e s . T h i s p a g e : C a v a n I m a g e s / O f f s e t ; I s t o c k ; O p p o s i t e p a g e : A r t h u r B e l e b e a u
Don’t freak out Get her laughing. compliment her.” level of comfort and Learn (yes, learn ) University found —
if you’re not a 97% of single women safety, says Love. “If how to relax. it’s worth it. (Try the
muscleman. Sure, say how funny a man Don’t play the the cues are right, “Take deep, slow calm.com app — it’s
women like men with is, is as important role of a trainer make your way breaths to calm free!)
bigger muscles — if as how he looks; unless you are over and introduce down enough to be
they’re looking for and a Psychological one. At the gym? yourself. It’s that your best self”, says Give her top
a short fling, an Reports study Don’t correct her easy.” But skip Love. If that means billing. “It may seem
American University found that a guy’s form or “suggest” anything canned (so mastering proper obvious, but ask her
of California, Los more likely to get how to do a move. to speak): One- nose breathing — about herself and
Angeles study found. a woman’s digits Instead, offer liners like “Are those which calms you and she’ll be more likely
But in long-term if he uses humour. to spot her, melons fresh?” get makes your brain to feel connected to
relationships, it’s not So steer clear of says author and guys eye rolls, not sharper, US-based you”, says Ghose. In
a key factor. serious topics at Sexologist Susan dinner dates. Northwestern other words: When
first. “Think about Block, PhD. If you
Spiff up your how you are when get a conversation
social media. you’re in a playful, going, talk about
About 48% of single comfortable your weekend,
women check mood”, says Ghose. mention your dog…
out their date on “And don’t be too
Facebook first, sarcastic or too Find love on
so get rid of any touchy. Keep it Aisle 9. The low-
unflattering pics or light and simple. key, family-friendly
posts. Ask her questions, vibe of a grocery
and definitely store gives some

you’re on a date to make the first lest she think you’ve Prove you’re that in mind in tiffs,
48%
together, don’t aim to move”, says Ghose. developed cold feet paying attention. and you won’t come
make her think you’re about meeting up. “Do things that let across as bullying.
the most interesting If you’re not her know you hear
of women
person in the room — sure, ask. No good check out a Don’t forget: Sex her”, says Ghose. If Give her space if
aim to make her think at reading body dude on Face- isn’t a contest… work’s stressing her, she wants to take
she is. language? Just book before It It doesn’t matter suggest something a break. Just hit the
the first date
say, “You’re really — make sure how long you go, or to help — a spa bricks and see what
Don’t be a beautiful. I’d like to your profile if you come every getaway, making her happens. A breakup
braggart. Got a fast kiss you”, and wait. reflects you time (though it dinner, giving her a doesn’t need to be
positively.
car, hot job, sweet If she doesn’t say no doesn’t hurt to try foot massage. She final — but if you
pad? Keep them to or run, go for it. Know her and make sure she won’t forget. stalk her, it will be.
yourself. Wearing go-to mode of does), says Love,
your heart on your Like her? Don’t communication. “Sometimes it’s Be passionate If you need to
sleeve can be play games. If Does she consider about the closeness about showing call it quits, do it
endearing—but not you’re genuinely e-mails and text and connection”. her respect. Let kindly. “We all know
your wallet. interested in a messages tacky? her know how much when the spell’s
second date, let Phone calls …then again, you admire her and been broken”, says
Surprise her her know right annoying? Find out, don’t be afraid to look up to her, says Love, “when not
with surprising away, and try to Ghose suggests. be a sexy beast. Ghose. Keeping just the attraction
flattery. “If she make a date for “That way, you Once you’re more the passion up is but the desire and
thinks she’s smart, three to four days meet her in her intimate, says all about respect, communication are
tell her she’s pretty”, later. Vulnerability comfortable space.” Ghose, “text her admiration, and gone”. But splitting
says Block. “If she (she may say no) sexy messages that appreciation. civilly earns you
thinks she’s pretty, combined with If you cancel a let her know you good karma — not
tell her she’s smart.” confidence (you’re date, reschedule desire her”. That’s Fight gently. “In to mention good
Keeping her a bit asking her anyway) asap. Consistency text, not sext — the moment, men word of mouth
off-balance — as shows sexiness and is key at the start. unless she starts it, often forget they’re around town (or the
long as you’re not a strength. If something comes keep your Anthony larger and their internet). And that
dick about it — will up, set up a new Weiner side on a voices are deeper”, certainly can’t hurt
up the intrigue. date right away, choke chain. says Love. Keep in the long run. Q
Know when
to play the
old-fashioned
gentleman. Treat
her right. Make her
feel special. Respect
her, says Love. And
a feminist streak is
great, but bury it
when the bill comes:
77% of couples say
the guy should pay
on the first date.
Look for the

linger. If she keeps
close to you — even
if her eyes or head is
down — or she stays
through awkward
moments when it
seems you’ve run
out of things to say,
you’ll know it’s time

ND TU
A
RF
SURF
L
OE L O BA
G
S G
THERE’S NO CLEAR ORIGIN for
surf and turf, the delicious marriage
of lobster tail and filet mignon. Some
say it was first served during the 1962
World’s Fair. Others claim it debuted
at the Continental Restaurant in Lowell,
USA, in 1966. In 2020, surf and turf
goes beyond lobster and steak — and
beyond borders. So, with the help of
NYC’s Institute of Culinary Education,
we’ve created these exciting new
combos packed with international flair.
RECIPES BY CHEF
BY JAMES BRISCIONE PHOTOGRAPHS
JASON AND ANTHONY BY JAMES
STAHL CAPORALE WOJCIK

M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
Shredded
beef &
lobster
“carnitas”
C A R N I TA S
PER SERVING
Calories 476
Protein 62g
Carbs 18g
Fat 16g
DRINKS
All drinks are
under 200
calories.
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 6
6 79
5) When beef is done,
Carnitas shred with a fork and
SERVES 6-8
set aside. Place tomato
mixture in a blender
INGREDIENTS
and blend until smooth.
2 tbsp vegetable oil
Add ½ cup of the purée
• 1.4kg beef chuck,
to the beef. If meat
cut into large cubes
seems dry, add more
1 tbsp kosher salt
purée. Fold lobster into
2 cups minced onion
beef mixture, adding
6 garlic cloves,
more purée as needed.
chopped
½ tsp cumin
6) Serve with warm
1 tsp coriander
tortillas, sliced scal-
1 tsp smoked paprika
lions, jalapeño pepper
1 tbsp chipotle in
slices, minced onion
adobo sauce
and coriander, and sour
1 (410g) can chopped
cream. If desired, pair
tomatoes
with a side of grilled
2 lobster tails or
zucchini and squash
about 350g cooked
scapece. (For recipe,
lobster meat
go to mensfitness.com
8 tortillas
/surfandturf.)
Scallions,
jalapeño pepper,
onion, coriander,
sour cream (for
serving)
DIRECTIONS
1) Preheat oven to 180˚C. DRINK PAIRING
2) Heat oil in a heavy-

bottomed, oven-safe
pan over medium-high Michelada
heat. Pat beef cubes dry
SERVES 1
and toss with salt. Add
beef to pan and cook un- INGREDIENTS
til browned on all sides. Juice of ½ lime
Remove from pan and Celery salt
set aside. • 30ml beef stock
Dash Worcester-
3) Drain oil from pan, shire sauce
add onions, and cook 3 Dash Tabasco
minutes over medium • 350ml Negra
heat. Stir in garlic, cum- Modelo
in, coriander, paprika,
chipotle, and tomatoes DIRECTIONS
and bring to a boil. 1) Rim a pint glass with
Remove from heat and lime juice, then dip in
return beef to pan along celery salt. Fill with ice
with any juices. Cover and add beef stock, lime
and transfer to oven; juice, Worcestershire
cook 2 hours. sauce, and Tabasco.
Stir well, then add
4) Meanwhile, bring a Negra Modelo.
large pot of salted
water to a boil. Drop lob-
ster tails into water
and cook until shells turn
CR AB CAKE
bright red, about
5 minutes. Transfer to Eating lobster BURGERS
PER SERVING
a large bowl filled with
ice water and let cool
regularly helps Calories 736
Protein 44g
5 minutes. Remove reduce the risk Carbs 68g
lobster meat from shells
and chop into chunks. of cardiovascu- Fat 31g
lar disease
67 80 MEENN’ ’SS FFI ITTNNEES S
M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
Crab cake
BLT burgers
until golden brown on
Burgers both sides. Transfer
SERVES 4 pan to oven and cook
4 minutes.
INGREDIENTS
2 tbsp butter 5) To assemble burgers,
4 scallions, sliced toast buns, then add
• 220g lump crabmeat crab cakes, bacon,
• 110g crab claw meat tomato slices, and
1 cup breadcrumbs arugula. Top with your
Juice of 1 lemon favourite aioli (option-
1 egg al). If desired, serve
2 tbsp chopped with a side of patatas
parsley bravas. (For recipe, go
1 cup flour to mensfitness.com
Canola oil for frying /surfandturf.)
4 hamburger buns
8 strips thick-cut
bacon, cooked
crisp
8 slices tomato
1 cup arugula leaves
DIRECTIONS DRINK PAIRING

1) Preheat oven to 200˚C.
2) Melt butter in a sauté

pan over medium heat. Plum Cider
Add scallions and cook SERVES 1
2 minutes.
INGREDIENTS
3) Transfer scallions • 15ml simple syrup
to a large bowl and mix • 30ml chilled rice wine
in crab, breadcrumbs, 2 plum slices
lemon juice, egg, and Juice of 1 lemon
parsley. Form into 4 wedge
patties. Place flour in a • 120ml chilled cider
shallow bowl, then dip 1 strip pancetta,
each patty into flour cooked
to coat, shaking off any 1 orange peel
excess flour.
DIRECTIONS
4) Heat a heavy- 1) In a mixing glass,
bottomed, oven-safe muddle together simple
sauté pan over medium- syrup, rice wine, plum,
high heat. Add oil to a lemon juice, and cider.
depth of 1cm and heat. Strain into glass over
Carefully add ice. Garnish with panc-
patties to oil and cook etta and orange peel.

TIP
Use a
triangle
fold if the
pleated
fold
is too
difficult.
PORK &
SCALLOP
DUMPLINGS
PER DUMPLING
Calories 42
Protein 3g
Carbs 5g
Fat 1g

M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
Pork & scallop
dumplings
with ginger
dipping sauce
Bring top and bottom

Dumplings edges together and DRINK PAIRING
MAKES 24
press to seal them shut.
INGREDIENTS
5) Place each finished
2 cups thinly sliced
cabbage
dumpling on a lightly Japanese
2 tsp kosher salt
oiled sheet pan and
keep covered with a
wasabi
• 120g ground pork
• 120g fresh scallops,
damp paper towel until cocktail
all dumplings have been SERVES 1
chopped
formed.
1 tbsp soy sauce
INGREDIENTS
1 tbsp sliced scallion
6) Arrange dumplings 1 bar spoon wasabi
2 tsp minced ginger
in a non-stick sauté pan powder
1 tsp sesame oil
and cook over medium • 60ml water
1 package 8cm round
heat until bottoms are • 60ml sake
dumpling wrappers
browned. Add 1 cup Juice of ½ lime, plus
water to pan, cover, lime hull
DIRECTIONS and cook until liquid • 15ml wasabi water
1) Toss cabbage with evaporates and dump- 3 thyme sprigs
salt in a large bowl. ling wrappers are
Mix well, squeezing tender. Serve with DIRECTIONS
cabbage with your ginger dipping sauce 1) Mix together wasabi
hands. Set aside (recipe below). powder and water,
15 minutes to let wilt. stirring well to dissolve.
Add sake, lime juice and
2) In a separate bowl, hull, wasabi water,
combine pork, scallops, and 2 thyme sprigs to a
soy sauce, scallion, shaker half-filled with
ginger, and sesame oil. ice and shake well.
Sauce Strain into a Collins
3) Remove cabbage MAKES ⅔ CUP
glass over ice and
from bowl and squeeze garnish with remaining
dry. Chop finely and mix INGREDIENTS
thyme sprig.
with pork mixture. 3 tbsp soy sauce
2 tbsp balsamic
vinegar
4) With a wrapper in the
2 tsp minced ginger
palm of your hand, wet
1 tsp sesame oil
your thumb and index Wasabi is known
finger with water and
wet the inside and
DIRECTIONS to reduce blood
1) Combine all ingredi-
outside edges of the
top half. Place 2 tsp
ents in a small bowl pressure, improve
filling in centre. Pleat
and mix well. Let stand
at least 20 minutes
bone strength and
the top part with 3 to 5
pleats in the centre.
before serving. liver function, and
kill cancer cells.
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 7 13
7
Shrimp & chorizo
skewers with
roasted garlic and
white bean dip
Skewers Dip DRINK PAIRING

MAKES 24 MAKES 2 CUPS
INGREDIENTS INGREDIENTS
2 garlic cloves,
minced
3 tbsp extra-virgin
olive oil
Seafood
Zest and juice of 4 garlic cloves, Bloody
1 lime
1 tbsp chilli powder
chopped
1 rosemary sprig
María
SERVES 1
1 tsp dried oregano 1 (410g) can white
2 tsp kosher salt beans, drained and INGREDIENTS
¼ cup extra-virgin rinsed
• 60ml blanco tequila
olive oil 1 cup water
• 120ml Clamato juice
24 medium shrimp, 2 tbsp low-fat plain
or tomato cocktail
peeled and deveined yoghurt
juice
24 slices chorizo
1 tsp horseradish
(about 1cm thick) DIRECTIONS
2 dashes Worcester-
1) Combine oil, garlic, shire sauce
DIRECTIONS and rosemary in a ½ tsp garlic powder
1) Whisk together saucepan. Cook over ½ tsp onion powder
garlic, lime zest and medium heat until ½ tsp celery salt
juice, chilli powder, garlic is lightly toasted. 2 tsp seafood sea-
oregano, salt, and oil Add beans and stir soning, plus more
in a bowl. Add shrimp to combine. for glass rim
and toss well to coat. Salt and pepper,
Cover and refriger- 2) Add water to pan and to taste
ate until ready to use. bring to a boil. Remove
(Shrimp may be mari- from heat and set aside
nated from 1 hour up to cool slightly. Discard DIRECTIONS
to overnight.) rosemary. 1) In a mixing glass
half-filled with ice, add
2) Brush excess mari- 3) Transfer beans and ingredients and stir
nade off shrimp with liquid to a blender. Add well. Pour into a tall
a pasty brush. Curl yogurt and blend on glass rimmed with sea-
each shrimp around a high until smooth. food seasoning.
chorizo slice and thread
onto a skewer.
3) Cook skewers on a
hot grill or under the
Shrimp and chorizo are
broiler, turning once, complementary. Shrimp is high
until shrimp are firm
and no longer opaque at
in protein and low in fat, which
the centre. Serve with makes it low in omega-3 fatty acids.
white bean dip (recipe
at right). Chorizo, also high in protein,
is high in fat and omega-3s.
RECIPES COURTESY OF THE INSTITUTE OF CULINARY EDUCATION. CHEF JAMES BRISCIONE IS THE DIRECTOR OF
CULINARY DEVELOPMENT AND ANTHONY CAPOR ALE IS THE DIRECTOR OF BEVER AGE STUDIES AT ICE. ICE.EDU

M S S MA
APY /RJ IULN/ 2M0A
2Y1 2020
TIP
Dip the
skewers
in the
cocktail
to add
flavour
to both.
SHRIMP &
CHORIZO
PER SKEWER
Calories 63
Protein 6g
Carbs 1g
Fat 4g
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 7 35
7
Gourmet
Biltong
Boeries SOUTH AFRICA
Boeries
SERVES 4
INGREDIENTS
• 250g cherry
tomatoes
1 glug balsamic DRINK PAIRING
vinegar
1 glug olive oil
2 red onions thinly
sliced
Springbok
SERVES 1
1 knob butter
4 hotdog rolls INGREDIENTS
1 packet farm style
1 part Amarula
boerewors, braaied
3 parts Crème de
and cut into 4
menthe
lengths
1 handful wild rocket
• game biltong to DIRECTIONS
garnish The Crème de
menthe is
DIRECTIONS poured into
1) Heat the braai to 180°C. the shot glass
2) Roast tomatoes and the Amarula
along with a glug each is carefully
of balsamic vinegar and layered on top.
olive oil until just begin- Use the back
ning to burst. of a spoon to
3) Remove and allow to ensure the
cool slightly. colours don’t mix.
4) Fry onions in a pan
along with butter and
a glug of olive oil until
caramelised.
5) Fill each hotdog roll BOERIE ROLLS
with boerewors and top PER SERVING
with caramelised on- Calories 642

ions, roasted tomatoes, Protein 67g
biltong and a little wild Carbs 26g
rocket to serve. Fat 66g
Biltong is not only a great source

of protein, it is also helps the
body produce red blood cells and
keep the nervous system healthy,
that paired with cherry toma-
toes which are also an excellent
source vitamin C.
76 MEN’S FITNESS A P R I L / M AY 2020
YOUR BET TER-BODY BLUEPRINT
Ed ite d by M ich ael Si mo ne
Hit the ropes

to develop
near- superhuman
endurance.
Battle ready
Build a body that’s more than just a big slab of meat. Our three-day, ready-for-anything program (next page) is the ultimate
combo of traditional lifts, hybrid modifications, and endurance challenges. Trim the extra fat — and keep it off — with our
lean-eating meal plan, which is specifically designed for steady weight loss. And for your monthly dose of inspiration, check out
a dude who lost 40 kilos — and increased his squat by 215%.

Body Book Power up
Unbreakable
YOUR READY-FOR-ANYTHING TOTAL-BODY PLAN BY MIKE SIMONE // PHOTOGRAPHS BY JAMES MICHELFELDER
Looking big, strong, and durable is one thing. Being big, strong, and durable is another. Can you push, pull, or carry something incredibly heavy?
How well do you sprint, jump, or climb—and do you have the stamina to keep it up for a sustained period of time? Instead of training for the pump,
use this program to take your conditioning to a whole new level.
HOW IT D AY 1 45-60 Minutes

WORKS
PUSH AND CARDIO

This routine is built
around founda- Exercise 1: Bench press. Tucking in your
elbows will save your shoulder joints.
tional lifts, but with
twists that are less
conventional. Each
day includes a unique
challenge to break up a
“routine” workout.
In Day 1, battle ropes
test your endurance,
burning up your shoul-
ders, arms, and even
your lungs. Day 2 you’ll
use the sled, a device
that’ll put your entire
body on blast. Finally,
Day 3 is arguably the
most gut-wrenching:
Front-racked hang
cleans to walking
lunges and trap-bar
deadlifts with farmer
walks will expose
and strengthen any
weak spots.
S t y l i n g by B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g C h a n e l;
To be ready for any-
thing, you need to take
your body to the brink
of failure and beyond.
With this plan, three
days are all you need.
1) BENCH PRESS 2) INCLINE 3) 3-PART PUSH- 4) 3-PART 5) DIP

Sets: 4 Reps: 10, 10, 6, 4, 4 BENCH PRESS UP VARIATION BATTLE ROPE Sets: 3 Reps: 25
Rest: 60/120 sec Sets: 4 Reps: 10, 10, 6, 4, 4 Sets: 3 Reps: 25 per VARIATION Rest: 60 sec
Directions Rest: 60/120 sec variation (3) Rest: 60 sec Sets: 3 Reps: 30
Grasp the bar just Suspend yourself
sec. per variation (3)
outside shoulder Set an adjustable Place your hands on Rest: 60 sec over the bars of a dip
width and slightly bench to a 30- to the floor at shoulder station and lower your
Rest 90-120 sec arch your back. Pull 40-degree angle and width. Keeping your Tuck your elbows body until your upper
after reps of 6 and the bar out of the rack lie back on it. Grasp body in a straight line, into your sides and arms are parallel to
F i t n e s s Te c h : J e b S t u a r t J o h n s t o n
below. Rest 60 sec and slowly lower it to the bar just outside squeeze your shoulder alternate pumping your the floor. Add weight
after reps above 6. your sternum, tucking shoulder width, arch blades together and arms up and down, cre- using a weighted belt or
Do these workouts your elbows about 45 your back, and pull it lower your body until ating alternate waves by holding a dumbbell
on non-consecutive off the rack. Lower the your chest is an inch in the rope. Switch to
degrees to your sides. between your feet.
days for two to four a double wave, where
When the bar touches bar to the upper part above the floor.
weeks. Do 10 min of your arms move in tan-
your body, drive your of your chest and then Position 2: Bring your
foam rolling before dem. Then move each Program designer Mike
the workouts and feet hard into the floor drive your feet into the hands close. Position Counihan is a NYC police
and press the bar floor as your press it 3: Place your hands arm in independent officer and personal trainer.
10 min of yoga after.
back up. back up. outside shoulder width. circles in front of you. @nodonutshere

D AY 2 Exercise 5: Dumbbell row. For variety, nix the
45-60 Minutes 1
bench and alternate two dumbbells.
PULL AND CARDIO

1) DEADLIFT 5) DUMBBELL
Sets: 6 Reps: 10, 10, 6, 4, ROW
2, 1 Rest: 60/120 sec Sets: 5 Reps: 15, 10, 10, 8,
8 Rest: 60 sec
Stand with your feet hip
width. Bend your hips Rest your right knee
back to reach down and and right hand on a
grasp the bar, hands bench and grasp a
just outside your knees. dumbbell with your left
Keeping your back in its hand. Let the weight 2
natural arch, drive your hang straight down.
heels into the floor and Retract your shoulder
pull the bar up along and row the dumbbell
your shins until you’re up and to your side.
standing with hips fully Squeeze your shoulder
extended and the bar is blades at the top and
in front of your thighs. hold for one second.
On the final two sets,
2) BENT-OVER choose a heavy weight
ROW and “cheat” it up,
Sets: 5 Reps: 10, 10, 6, 4, 4 performing your reps
Rest: 60/120 sec explosively and with
Exercise 1: Deadlift. If you’re having trouble with a slip-
Grasp the bar overhand ping bar, try an overhand and underhand grip. loose form. Switch
at shoulder width and sides with each set.
let it hang in front of
your thighs. Bend at
2 1
the hips and lower your
torso until it’s nearly
parallel to the floor.
Bend your knees a bit
to take tension off your
hamstrings. Squeeze
your shoulder blades
together and pull the
bar to your belly.
3) SLED PULL Exercise 3: Sled pull and push. Keeping your

AND PUSH weight on your heels will engage your legs, saving
Sets: 4 Reps: 20 metres your arms from fatigue.
down and back Rest:
60 sec
Facing the sled, pull the

straps taut with straight
arms. Slightly bend your
knees as you pull the
straps in a row move-
ment toward you. Then
move behind the sled
with your arms straight
and flexed and drive
it forward using slow,
controlled steps.
4) PULLDOWN
Sets: 5 Reps: 10, 10, 8, 6, 4,
Rest: 60/120 sec
Reach up and grasp the

handle at a cable sta-
tion. Pull it down to your
collarbone, squeezing
together as you pull.

Body Book Power up
D AY 3 45-60 Minutes
LOWER BODY AND CARDIO

1) SQUAT
Sets: 7 Reps: 15, 10, 10, 8, 6, 1 3
4, 2, Rest: 60/120 sec
Set up in a squat rack or

cage. Grasp the bar as
far apart as is comfort-
able and step under it.
Squeeze your shoulder
blades together and
nudge the bar out of
the rack. Step back and
stand with your feet
shoulder width and
your toes turned slightly
outward. Take a deep
breath and then bend
your hips and knees 2
to lower your body as
far as you can without
losing the arch in your
lower back. Push your
knees outward as you
descend. Extend your
hips to come back up,
continuing to push your
knees outward.
2) HANG CLEAN
Exercise 2: Front-rack walking lunge. Foam-roll shoulders/triceps before this move.
TO FRONT-RACK
WALKING LUNGE
Sets: 3 Reps: 10 with 20
metre walks Rest: 60 sec
Exercise 3: Trap bar deadlift with walk. For more
3) TRAP BAR
Holding a barbell at of a challenge, try the suitcase deadlift. Place two DEADLIFT WITH
shoulder width in front loaded barbells side by side; lift and walk. The exer- WALK
of your thighs, bend cise has four points of instability you must balance. Sets: 5 Reps: 10 with 20
metre walks Rest: 60 sec
your hips and knees so
that the bar lowers to Stand with feet hip
just above your knees. width. Bend your hips
Now explosively extend back and grasp the
your hips as if jumping handles. Keeping your
while at the same time lower back in its natural
shrugging your shoul- arch, drive through
ders and pulling the bar your heels to stand up
straight up in front of straight and extend
you. As the bar reaches your hips and knees.
chest level, quickly Walk 20 yards.
slip under the bar and
catch it at shoulder level 4) JUMP SQUAT
with your upper arms. Sets: 4 Reps: As many
Complete 10 repetitions. reps as possible in 30 sec
Then step forward into a Rest: 60 sec
forward lunge. Continue With your feet shoulder
walking for 20 yards. width, squat down
halfway, then jump as
high as you can.
Pants: TRACKSMITH
1 2 Sneakers: NIKE
Tech: POLAR

Body Book THE
NUMBERS
THE GUY
80kg, 1.8m, 35 year-
old active male
THE SINGLE- Recommended

Baseline Macros
CALORIES
DIGIT BODY-FAT
2100–2300
PROTEIN
1.7g /kg body weight
= 105g–115g protein
daily, 18g per meal
PROJECT
(20% of total calories)
C A R B O H Y D R AT E S
288g–316g total
(55% total calories)
FAT
To achieve the precise body-fat percentage that unsheathes your shredded 58g–64g (25% of total
calories)
physique, nutrition is key. With our sample three-day plan, you’ll learn how to melt fat
while maintaining muscle for the long haul. By Jim White, Photographs by Linda Xiao
Q
The secret to getting that cut, shrink-
wrapped look of a fitness model: Whit-
tling your body fat down to between 6%
and 13% (depending on how much you want
your abs to pop). To do that, you’ll need to
cut about 500 calories a day and adopt a
high-intensity resistance-training program
to add muscle and eviscerate fat. (You’ll
lose about a kilogram a week.) Use the
three-day sample eating plan on the next
pages to ensure that the weight coming off
is actual body fat — not water weight — then
create your own long-term plan.
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 7891
Body Book Chow down
Single-
digit fat:
Sample
Day 1
WORKOUT
• Drink 500ml water
BRE AKFAST
• 2 slices sprouted-
grain bread topped with:
1 tbsp natural almond butter
• 10cm fresh banana
• 1 cup skim milk
MID-MORNING SNACK
• ¼ cup trail mix made with:

Raw almonds, walnuts,
pistachios, raisins
• 1½ cups fresh pineapple
• 1 protein shake made
with:
20g protein powder
LUNCH
• 100g pan-seared then

baked salmon topped
with:
1 tbsp BBQ sauce
• 1 cup mashed sweet
potatoes topped with:
2 tbsp raisins
• 1 cup brussels sprouts,
roasted
SNACK Supersimple
• 20 whole-grain crackers BBQ Salmon
topped with: SERVES 1
• 60g favourite cheese
INGREDIENTS
• 1 cup strawberries,
grapes 100g wild-caught
salmon fillet
DINNER
Salt and pepper
• 100g grilled marinated 1 tbsp BBQ sauce
chicken breast
• 1 cup tabbouleh INSTRUCTIONS
• 2 cups salad made with: 1) Spray a non-stick

Tomato, cucumber, onion pan with cooking
spray and heat pan
*120g raw, 100g cooked on medium-high.
Season salmon with
a pinch of salt and
pepper, and add to
hot pan. Cook skin-
side down first for
3 to 4 minutes.
2) Flip salmon and
continue cooking
for about 1 minute,
then flip back.
3) Spread 1 tbsp BBQ
sauce on top of
Salmon is salmon, then place
in a preheated
brimming with 180°C oven. Cook
salmon until
anti-inflammatory medium (or your
omega-3 desired doneness).
fatty acids.
NUTRITION
(PER SERVING)
210 calories, 21g fat,

11g carbs, 21g protein

Body Book Chow down
Sample
Day 2
WORKOUT
• Drink 500ml water
BRE AKFAST
• 1 cup low-fat cottage

cheese topped with:
1 cup mixed berries
¼ cup low-sugar,
low-fat granola
10 walnut halves
MID-MORNING SNACK
• 1 cup quinoa
topped with:
¼ avocado
2 boiled eggs
1 tbsp fresh salsa
LUNCH
• Burger bowl Muesli

made with:
SERVES 11
450g ground chicken
½ onion, diced INGREDIENTS
1 garlic clove, chopped 2 cups old-fashioned

½ bell pepper, chopped rolled oats
1 bunch Tuscan kale 1 cup chopped almonds
Favourite spices 1 cup ground flax seeds
2 tbsp olive oil 1 cup raw pumpkin
• 1 cup farro seeds
• 1 cup Tuscan kale sautéed Sweet spot. 1 cup chopped walnuts

in: Foods high in 1 cup golden raisins
fibre and protein
2 tsp olive oil ½ cup dried unsweet-
help you feel
ened coconut flakes
fuller longer,
promoting ½ cup sunflower seeds
weight loss. ½ cup chopped dried
apricots
1 tbsp ground cinnamon
1 tsp vanilla extract
Dash of nutmeg
Sample Day 3 Pinch of sea salt
WORKOUT MID-MORNING SNACK SNACK INSTRUCTIONS
SNACK • Drink 500ml water • 1 cup black beans • 100g tuna packed in 1) In a large mixing bowl,
topped with: water combine all ingredi-
• Chocolate-PB BRE AKFAST ents and stir.
protein shake made with: 2 tbsp salsa • 2 cups fresh spinach
• ¾ cup cooked 2 tbsp cheddar cheese 2) Store in an airtight
20g protein powder • 1 cup wild rice
muesli topped with: container at room
• ½ cup brown rice temperature.
1 tsp cocoa powder DINNER
½ cup blueberries
1 tbsp peanut butter LUNCH 3) When ready to eat,
½ cup milk • Ostrich burger portion out ¾ cup
• Chicken sandwich made with:
DINNER • 1 whole egg + 2 egg made with: muesli and add
whites, hard-boiled 100g ostrich ½ cup low-fat or nut
• 100g baked trout or pan-fried, topped 90g chicken breast milk. Soak for about
1 slice Swiss cheese
• 1½ cups new potatoes with: 2 slices sprouted- 1 hour in refrigerator
roasted with: grain bread Whole-grain bun or microwave for
½ avocado
¼ avocado • Salad made with: 2 minutes.
Salt, pepper, fresh
rosemary Fresh arugula 2 cups greens and
fresh veggies N U T R I T I O N (PER SERVING)
• 1 cup asparagus, roasted • 1 medium apple
2 tbsp vinaigrette 330 calories, 15g fat,
36g carbs, 12g protein

Body Book Stay strong
Boosting testosterone
could be as simple as
adding some of these
powerhouses to your
existing routine.
Power
Fenugreek Ginger Tribulus Terrestris
Q According to a study in Q This Asian food staple has been Q Studies show that
the International Journal of shown to fight nausea, inflammation, consuming six grams of this
Sport Nutrition and Exercise and even cancer; and, according to ancient root for 60 days
up!
Metabolism, Fenugreek a study published a couple of years helped men with low sperm
helped to reduce body-fat back in the Tikrit Medical Journal, it counts to improve the quality
levels and improve total may also help to significantly improve of their erections and also
testosterone versus a pla- testosterone and semen quality in lead to more frequent sex. It
cebo in a double-blind trial. infertile men. The best way to get also reduced fatigue in the
Additional research has also more ginger in your system is through bedroom. Furthermore, these
Low testosterone can shown it could help to boost your food. Add ginger to vegetable guys’ T levels jumped by a
hurt everything from libido. You can get it in curries blends when juicing in the morning, whopping 16%. “Trib”, as it’s
your physique to your mood (it’s used to flavour them) grate some into a stir-fry, or add called, is thorny and bitter, so
to your performance in and teas, or as a supplement. thinly diced pieces to Asian-themed supplements are generally the
the bedroom. These three ( novexbiotech.com ) chowders and soups. best way to consume it.
supplements may reverse it.

Body Book Melt fat
Blast your gut away

These high-intensity sugar-burning workouts are tailor-made to trim your body’s flab by David Zinczenko
magine noise behind you about burning you need to burn

you’re — it’s an enor- calories, you’ll see more calories
I out for mous lion, out for why short, high- and includes
a walk blood. Suddenly energy bursts of three sets of 8 to One-minute
in the you’re sprinting, exercise make 12 repetitions of energser on a stationary bike
bush. During this and even though more sense — you push-ups, dumb-
leisurely stroll, you’re fighting burn off the stored bell squats, and E V E RY D AY
( E V E N D AY 7 )
your muscles for as much air as sugar in your other exercises.
are using a type you can get, it’s muscles, causing The latter mixes Q The three 20-sec- > 90 seconds —
of muscle fibre primarily stored your body to melt short bursts of ond bouts of all-out Recovery movement.
effort, in between Slow to a very easy
called slow-twitch sugar that’s pro- down fat in order high-intensity pace. Don’t stop;
slow bouts of recov-
fibre. These fibres pelling you. Your to replace the activity with ery movement, are keep pedalling slowly
circulate the muscles are on missing glycogen. less-intensity all you need to gain until your breathing
oxygen you take fire as you burn The secret to “recovery” peri- significant physical returns to a comfort-
benefits of exercise. able rate.
in, and with every glycogen like cracking this ods, a routine
You can also do the As you near the
breath, burn off mad! Suddenly, seemingly impos- that studies have 90-second mark,
energizer on a tread-
blood glucose the lion gets dis- sible barrier: shown targets mill or another cardio start to ramp up your
and the glycogen tracted by a leap- Exercise enough, belly fat. machine. intensity again.
stored in your ing springbok, but not too much. Every day, do > 2 minutes — Warm- > 20 seconds —
liver. You’re not and you collapse And here’s how this simple and up. Pedal at an easy High-intensity
breathing hard, safely in a heap. it’ll happen: For flexible one-min- pace. exercise.
but if you walk Your muscles six days a week, ute-in-the-morn- > 20 seconds — Pedal > 90 seconds —
briskly for 20 probably feel like alternate between ing energiser. as fast and hard as Recovery pace.
minutes or more, jelly because full-body toning This workout you can while main- > 20 seconds — High-
you’ll begin to run you’ve burned all and strengthen- works with taining control and intensity exercise.
good form.
out of glucose. To the sugar out of ing workouts (for whatever energy That’s 6 minutes;
Don’t hold
replace that blood them. 15 to 30 minutes) levels you’re anything back. At the you’re done!
glucose, your If you start and cardio inter- dealing with, get- end, you should be
body taps into thinking about val workouts (only ting you in the huffing and
your fat stores. burning sugar 10 to 30 minutes). groove to move puffing to catch your
breath.
Now imagine you when you The former adds more throughout
hear a crashing exercise, and not the muscle mass the day.
THE NIKE CHALLENGER MEN’S 7 ADIDAS ADIZERO SPLIT SHORTS
Kick It Up A These lined running shorts Focus on your stride over

Knotch With feature mesh sections and any distance in these men’s
These Train- sweat wicking fabric to help running shorts. Its Climalite
ing Shorts keep you cool, dry and com- fabric will draw moisture
fortable during your run. away from your skin while
the inner brief lining lends
ADIDAS 4KRFT GRADIENT support.
SHORTS
Stay dry while you stay

active in these men’s train-
ing shorts. Climalite fabric
sweeps moisture away from
your skin, so sweat doesn’t
hold you down.

THE
500 TURN YOUR BODY INTO A
FAT-BURNING MACHINE
WHILE YOU TEST YOUR
STRENGTH AND ENDURANCE
BY MIKE SIMONE
-REP CHALLENGE
If you’re the type who loves walking out of the gym drenched in sweat and
shaking with endorphins — this one’s for you. And we’re not just talking
about pumping up your pecs and biceps. This is all-out war — not a single
muscle will go untouched. No “runner’s high” can even touch the fix this
workout produces.
PHOTOGRAPHS BY JAMES MICHELFELDER
8
868 M
ME N ’’ S
EN S FFIITTNNEESSSS MAAPYR
/ JI U
L N/ M
2 0A2Y1 2 0 2 0
Body Book Hang tough
HOW IT
WORKS
Q Move through this circuit one time as

quickly as possible, completing 50 reps
per exercise. Rest as needed. For weighted
If you’re exercises, select resistance where you can
intimidated by perform between 15 and 20 unbroken repeti-
500 reps, cut tions at full capacity. It’s suggested you try
them in half and this in between rest days and after completing
go for 250. a normal program of four to eight weeks.
A P R I L M/ AMY A
/ JYU N2 0
NEES
SSS 8
8 79
Body Book Hang tough
1) PUSH-UP Push-up. To get more in one shot,

Reps: 50 Rest: 0 1 2 slightly reposition your hands each rep.
Place your hands on

the floor at shoulder
width. Keeping your abs
braced and your body in
a straight line, squeeze
together and lower your
body until your chest is
an inch above the floor.
2) SQUAT JUMP 3) INVERTED Dumbbell front squat. As you

4) NEUTRAL-
Reps: 50 Rest: 0 PULL-UP descend into the squat, squeeze
1 GRIP DUMBBELL
Stand with feet
Reps: 50 Rest: 0 your glutes. SHOULDER
Set a barbell in a power
PRESS
shoulder-width apart Reps: 50 Rest: 0
and squat down until rack (or use a Smith
your thighs are about machine) at about hip Stand tall holding a
parallel to the floor but height. Lie underneath dumbbell in each hand
no deeper. Jump as high it and grab it with hands at your shoulders. Turn
as you can. Land with about shoulder-width your wrist so your palms
soft knees and begin the apart. Hang from the face each other. Slightly
next rep. bar so your body forms bend your knees, then
a straight line. Squeeze explode upward while
your shoulder blades pressing the weights
together and pull over your head. For a
yourself up until your complete repetition your
back is fully contracted. elbows and shoulders
should be locked out
Squat jump. Your thighs must hit overhead. That’s one
1
parallel to the ground to count as a rep. rep. Slowly lower
the weights back to
shoulders and quickly
repeat the process.
5) DUMBBELL
FRONT SQUAT
Reps: 50 Rest: 0
Hold dumbbells at
shoulder level and stand
St yling by Christina SImonet ti; Grooming by Casey Geren/Bernstein & Andriulli using Chanel;
with your feet shoulder
width. Sit back with your
hips and lower your body
2 as far as you can without
losing the arch in your
lower back.
2

6) RUSSIAN
TWIST
Reps: 50 Rest: 0
Hold a 5-kilogram ball

with both hands and sit
on the ground with your
legs and feet slightly
elevated off the ground.
Extend your arms and
explosively twist your
body to your right. Twist
to the left. That’s one
rep.
If you can’t do
the Russian twist
with your feet up,
drop them to the
Hoodie:
AMERICAN RAG ground and bend
Pants: GAP
Sneakers: NIKE your knees.
Tech: FITBIT
7) PUSH-UP 9) BENCH HOP

1 RENEGADE ROW 1 Reps: 50 Rest: 0
Reps: 50 Rest: 0
Stand on one side of a
Get into push-up position bench or low box and
with dumbbell in each hop over it. Quickly
hand. Perform a push-up hop back and forth
and then, in the up posi- for the prescribed
tion, shift your weight to number of reps.
your right side and row
the left-hand dumbbell 10) MOUNTAIN
to your side. Perform CLIMBER
another pushup, shift Reps: 50 Rest: 0
your weight to the Hold the ball with both
left, and row with your hands and get into push-
2
right hand. up position on the floor.
Drive one knee up to your
8) V-UP chest and then quickly
Reps: 50 Rest: 0
drive it back while you
Lie on your back on the raise the
floor holding the ball Bench hop. Switch out for opposite knee.
with both hands behind box jumps if you prefer.
2
your head. Extend your
legs. Brace your abs and
sit all the way up. Raise
your legs simultaneously
and reach for your toes
with the ball. Your body
3 should form a V shape at
the top.
Push-up renegade row.

Beginners can eliminate the
pushup and focus
only on the dumbbell
row portion.

Celebrity Workout
The
hit-man
plan BULLETPROOF
YOUR KILLER BODY
BY MIKE SIMONE
PHOTOGRAPH BY DOUG INGLISH
John Wick has racked up 299 kills since the original film debuted in 2014 — not too shabby for a retired hit man.
The staples in his repertoire include judo, jiu-jitsu, gun fu (kung fu with guns), and hand-to-hand combat. But it
isn’t just these skills that let Keanu Reeves-as-John Wick rip someone’s face off with a roundhouse kick. No, what
Reeves has — and you can have, too — is something that takes his abilities to a higher level: an enhanced sense of
“proprioception”, or a heightened awareness of where every part of his body is and exactly what it’s doing at all
times. The following workout features multistep exercises that efficiently work several muscles and body parts
together, to earn you not just a killer physique but killer moves, too.

S t y l i n g b y J e a n n e Ya n g / T h e Wa l l G r o u p ; H a i r b y N i n a P a s k o w i t z ; M a k e u p B y G e r i O p p e n h e i m
M AY/J U N 2 0 21
MEN’S FITNESS
91
Celebrity Workout
Coldhearted circuits
MULTIPURPOSE MOVES AND A NON-STOP STRUCTURE ARE A DEADLY COMBINATION
PHOTOGRAPHS BY JAMES MICHELFELDER
HOW IT
WORKS
This is not your

traditional muscle-
building plan. Joint
stability, mobility,
injury prevention, and
explosive power are
its cornerstones.
“Keanu’s body was put
through the wringer”,
says his trainer,
Patrick Murphy. “I
had to implement the
safest, most effective
program possible.”
To accomplish that,
Murphy made heavy
use of bands: “They
can be easier on
the joints than free
weights”, he explains,
“but I also like the
negative resistance
they present.” Other
tools in the box are
unilateral exercises
like ice skaters and
single-leg pistol squat
hops, which enhance
proprioception — the
S t y l i n g By B a r r e t We r t z; G r o o m i n g by C a s ey G e r e n / B e r n s te i n & A n d r i u l l i u s i n g Sh i s e i d o;
body’s ability to sense
what all its parts are
doing — and balance.
Patrick Murphy is an L.A.-

based celebrity trainer, 2) Sync up your entire body.
murphyfitness.com.
1) ISO LUNGE 2) ALTERNATING 3) STEP 4) BAND OR

WITH BAND REVERSE LUNGE FORWARD AND CABLE PALLOF
FRONT RAISE WITH BAND ROW PRESS PUNCH PRESS
Directions
Hold the band in both Anchor your band at WITH BAND With a cable handle or
hands shoulder-width navel height. Facing With a band anchored band anchored about
apart. Step on the your band, hold it in about chest height, chest height, turn side-
Perform each circuit center of the band with both hands with light turn around so you’re ways and hold the band
two to three times one foot. Step forward tension. Step back with facing away from the in both hands in front of
per week. Complete into a lunge with your one foot into a lunge. band’s anchor point. your chest. Step away
Circuit 1
15–20 reps of each Hold the band with light

free foot. Hold the lunge Row your arms back, from the anchor point
exercise and then
while slowly raising elbows grazing your tension. Take a large so the band is tense.
move on to the next
exercise. That’s one your hands to shoulder sides. Resist as you step forward while Press both hands out
circuit. Rest one min- level. Resist the band as re-extend your arms. forcefully pressing the in front of you, keeping
ute upon completion you lower your hands. Step forward and band forward. Resist your shoulders square.
then start again. Do 10 reps on one side, repeat, lunging with the as you bring your hands Resist as you bring
then switch. opposite foot. back to the start. hands back to start.

Circuit 2
1) STANDING 3) MODIFIED
LEG SWING ICE SKATER
Balance on one foot. Start by standing on one
Swing the other foot. Push off that foot
forward as far as you to leap to the other side
can control, then back- and land softly. Quickly
ward the same way. repeat the process in
Do all reps on one side the other direction.
before switching. During each side leap,
tap your calf with the
2) SINGLE-LEG heel of the trailing foot.
BALANCE BODY
LEVER 4) REVERSE
Stand on one foot, with LUNGE KNEE-UP
both arms above your HOP
head. Hinge at the hips, Stand with feet hip-
extending the free leg width apart. Step back
back behind you and into a lunge with one
your arms forward so foot. Drive the back
that your body makes knee up and toward
one plane from finger- your chest to explode
tips to sole of foot. Use into a hop off your other 3) For a joint-friendlier version of this move, see description on left.
the standing leg to pull foot. Do all reps on one
yourself back up. side before switching.
Circuit 3
1) DUMBBELL
FLOOR PRESS
With a pair of moderate
to heavy dumbbells, lie
on the floor with your
knees bent. Hold the
weights and lay your
triceps on the floor with
your elbows slightly
elevated. Press the
2 weights up above your
chest. Squeeze and re- 2) Holding form will activate nearly
peat. Resist the weight every muscle in the body.
as you lower down.
2) IMAGINARY 3) SINGLE-LEG 4) SINGLE-LEG

CHAIR CABLE LEG PRESS PISTOL SQUAT
HIGH ROW Set up the leg press HOP
Attach a rope or straight for moderate to heavy Stand on one foot.
bar to a cable station weight. Place both feet Extend the other foot
set to the highest level. on the platform so your forward while bending
Holding a deep squat, knees are at right angles your standing knee
row the cable down to at the start. Remove and sending hips back
your chest with your one leg. Press with the to squat on one foot.
elbows coming toward leg remaining for a full Explode off the standing
your sides. Squeeze range of motion, but leg to hop up. Land
1) This shoulder-friendly alternative to the bench press eliminates leg drive,
and repeat. Resist as avoid locking out the softly with bent knee.
forcing your upper body to work harder. you release the cable, knee. Do all reps on one Switch to the other foot
maintaining your squat. leg before switching. and repeat.

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T H E N E W M E A S U R E O F S U C C E S S®

STRENGTH TRAINING FOOD M O T I VAT I O N

CJ Murphy, M.F.S. Danny Boome Celebrity Martin E. Ford, Ph.D.

Conditioning candicekumai.com Tammy Nelson, Ph.D.

Chris Bart, Ph.D. Business FAS H I O N

Jay Dicharry, M.P.T., Elizabeth M. Ward, M.S., Michael A. Grandner,

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if your eccentric a set, boosting the

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Can you eat your way to a long life?

IKARIA, OKINAWA, SARDINIA, SOUTHERN NICOYA,

admit they f#ck oil. O Heavy on whole

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Q The dish paella (pro-

without plenty of veggies? So with a carotenoid it to a dish, crum- DIRECTIONS

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1) Use a real 2) Don’t stir it once 3) Eat the paella

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How can you love food been eating it since I

ASK THE but stay so fit?

from a bucket? Funnel

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The less junky your

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The Seven Rules of

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