Men S Health May 2017 ZA PDF

Unbox yo
ur phone
The
Weight
Loss
Issue
Burn fat. Build muscle. Engineer
your own ultimate transformation
52
6 MUSCLE SECRETS
Muscle up with a
workout from the worlds
toughest trainer
56
BLAST BODY FAT This
is our fastest fat-melting
plan ever!
66
GYM-FREE GAINS No
gym? No problem. Get
ripped in just 12 minutes
72
TURN STRESS INTO
MONEY Workplace axe
hovering? Cash in on the
crisis with these rolled-
gold tips
88
I LOST 7KG! This
boxer got back in shape,
in just seven weeks
91
42 TRICKS FOR SIZE
AND DEFINITION
These hacks will slash
PHOTOGRAPH CAMERON MACDONALD
inches off your waistline
102
GOT BEEF? If it bleeds,
it leads. Red meat is
back, baby
REGULARS & DEPARTMENTS 05.17
MUSCLE+
FITNESS
33/ Set the Pace Tackle the
tarmac with tips from road
warrior Dominique Scott
60/ Run Your Best 5km

Ever Go from a 30-minute
meander to a sub-24 sprint
with this four-week guide
62/ Whats Your Type?

The new take on old body types
HEALTH+
WEIGHT LOSS
82/ Is Your Liver Cooked?
This organ can be a ticking time-
116 PUFF UP YOUR bomb. Decode, and disarm
LOOK THIS VERSATILE
LAYER WILL TAKE YOU 84/ Think on Your Feet
FROM BOARDROOM
TO THE BAR Solve these seven common
foot problems
86/ Sleeper Hit

GUY WISDOM FOOD+ Your foolproof recovery plan
22/ Turn the Scales How NUTRITION

singer JSomething strummed
out the ultimate weight loss 32/ A Game-Changing Dip STYLE+
26/ No Strings Attached
Your best new Bluetooth buds
Super Rugby on? Whip this up,
break out the chips and wait for
the whistle
GROOMING
28/ Master Your Domain 30/ Rise of the Machines
A mans bar is his castle
80/ Bowling for Breakfast
Four heart-healthy, fibre-rich, Automate your morning routine
single-serving meals worth
29/ Hammer Time Stop 34/ Edit Your Wardrobe
waking up for
being a tool. Heres how to We took this reporter from
really wield a mallet rough draft to front-page
81/ Battle Snacks Its fruit
versus nuts in a fight for your material
SEX+ health
RELATIONSHIPS
ON THE COVER
68/ The Imitation Game Cover Guy
Decode her mind with our Michael Markram
Photograph
certified cipher Byron Keulemans
6 Eds Letter a workout when

EVEN Leading losers my kid is at the
22 Malegrams
Your guide to
MORE 12 Man of
playground? everything a man
needs in life
USEFUL Action Stand-up
guy Chris Bertish
17 Bulletins
Short answers 36 Worth Your
STUFF.. 14 Ask MH
for big health
and fitness
Time How to
spend your free
How can I get in results time this month
May 2017 | MH.CO.ZA 5

Strong
Words
Bobby Maximus is
going to make you Our art director led by
stronger physically example. Check out our
and mentally. p52 other success stories! p88
Aim high: Robin Verhoog Its Mothers Day this

turned his life and body Chris Bertish braved great odds, month dont forget
around. p92 and so can you. p12 to call yours. p44
LEADING
IN THE 11 YEARS THAT IVE BEEN WORKING WITH THIS BRAND IVE
had one unwavering favourite: a Mens Health staple story that has never lost
THROUGH
its appeal or gone out of fashion. It is normally found upfront, and while the
design has evolved over the years, there are some parts thatll never change.
These Belly Off! stories are the lifeblood of the brand, and the purest example
of the power of reinvention. The before and after pictures, and the details of the
LOSING
comeback are always inspiring, regardless of the number of kilograms lost.
The best part of these stories is in the details. Plenty of these men dodged
heart disease, diabetes, cancer, depression and more some even kicked addic-
tion all by changing their diet and starting a proper training plan. In all of these
cases, their social lives became better too they became better partners, fathers,
brothers and friends. They also became role models in their social circles Pa-
tient Zeroes who ignite positive changes in family and friends. Theyve become
leaders through losing unwanted weight, and through taking control of their
health, and by extension, their lives.
But they all had to start somewhere. And thats where this brand comes in.
Weve got the blueprint to your success the roadmap to your comeback
story. The best coaches, dieticians and real-life role models will help you get
to your own after photo. This weight-loss package has everything you need to
lose the flab, become stronger and healthier, and to build the body youve
always wanted. Check out our collection of the best Belly Off! stories (p88):
RUNNING AS RECOVERY weve got advice from boxers, like Michael Markram, through to David Cross,
who transformed his life and body, and became one of the best coaches in the
It is a purging of the soul a physical country. In fact, weve even had success stories on our staff our art director,
challenge that tests you to the core. Clinton Jurgens, overhauled his body using the advice in this magazine. This
Hylton Dunn p38 is his last issue with MH, but we know hell remain a brand ambassador.
And its not just about weight loss and healthier lifestyles we want to give
you the weapons to succeed in anything. Read about Hylton Dunns epic
LEARN FROM BOBBY MAXIMUS journey (p38) from heroin addict to elite ultrarunner, the recipe of success
(p22) for Mi Casa musician JSomething, lessons in ownership (p48) from
Ive followed his methods ever since, Navy Seals Commander Jocko Willink, the dangers of depression (p110)
and theyve changed me both physi- and how its killing South African men, and a potent training plan and life rules
cally and mentally. I no longer make from one of the best coaches in the world: Bobby Maximus (p52).
excuses, and I understand my fatigue. Finally, Michael Easter pays tribute to his mother (p44) and reveals
how everything he learned about being a man he learned from a woman.
As a result, I can detach from the pain Its Mothers Day on the 14th of May dont forget to thank your mom for
and gain an edge. making you a better man.
Michael Easter p52 Arthur Jones
EDITOR
Email: tellmh@media24.com Twitter: @MensHealthZA Facebook: MensHealthSA Instagram & Twitter:
@ArthurJonesSA
6 MH.CO.ZA | May 2017

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MH WORLD
May 2017
Download your digital copy at
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Works on iPad, Mac or PC.
YOUR GUIDE TO THE EXPANDING EMPIRE OF MENS HEALTH, THE WORLDS LARGEST MENS BRAND.
MUSCLE & FITNESS
MEET YOUR NEW

PERSONAL TRAINERS!
As the largest mens health brand in
the world, its safe to say weve got a few LEARN FROM THE BEST
Bobby Maximus sets the
friends in fit places. We asked the experts benchmark for extreme
fitness. Learn from him
to design workouts for you and then at mh.co.za/videos and
demonstrate them on video! Expect

on page 52, too.
everything from HIIT routines for shredding

fat and targeted strength training thatll
blow up your muscles, to perfect-form
tutorials for guys who are new to the
weights room. Hit play. Start sweating!
MH.CO.ZA/VIDEOS
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Man of
Action
ANTIGUA
There were moments that frightened me.

The isolation, the fear that my craft may
not see me through to the end and the
deafening silence of night. My solution:
take it one stroke at a time. I didnt think
about the journey, I focused on the next
night and how to get through it.
Chris Bertish, stand-up paddleboarder
P H O T O G R A P H B R I A N O V E R F E LT
BERTISH EXPERIENCED VISIONS OF HIS FATHER, WAS CHARGED BY SHARKS AND

whipped by savage storms. But he was able to brave the elements through to
the finish thanks to one magical elixir: Coffee, coffee and more coffee. To
stay topped up on water to brew new cups and keep hydrated while paddling
the equivalent of an Ironman every single day he relied on a desalination kit
hooked up to a set of solar panels. But 5.3 litres a day wasn't enough. It wasnt
about energy levels; it was about my mentality. I had to keep going.
Ask
MH
TM
LIFES QUESTIONS,
ANSWERED
My kid lives at
the playground,
which means I
do too. Whats
a quick workout
that wont make
me look like the
show-off dad?
CHRIS, DURBAN
Take advantage of the paral-

lel bars you wont find
them at most regular gyms,
says Dave Durante, a former
national champion gymnast
and the co-owner of Power
Monkey Fitness.For the best
workout on the bars, start
at one end and do five dips.
Shuffle your hands down the
bar to the other end, and do
another five dips. Then shuf-
fle backward to the starting
point and do four, continu-
ing that same sequence
until you make it all the
way down to one.Darn kids
in the way? Try Durantes
favourite workout, the
CrossFit Cindy: five pull-
ups, ten push-ups, and 15
body-weight squats. Repeat
as many times as you can
in 20 minutes. Do it with
a smile, like the kids.
Ask MH
HEALTH from Turkey, people illness, upgrade to an at a desk, your heart

I get jaw pain
pretty often.
who popped gluco-
samine and chondroitin
N95 respirator mask,
suggests Jonathan
and lungs are taken by
surprise. They might rev
DOES IT
Whats going sulfate saw the same Temte, a professor into overdrive as they WORK?
on, and how pain relief as those on of family medicine prepare for sustained
can I get it prescription painkillers. at the University of work, not knowing
can fixed? Wisconsin. youre just going to a
LEON, PORT ELIZABETH HEALTH meeting.Plus, going up Snooze you loose?
Sounds like something I see people CARDIO stairs works your lungs MAYBE
with a jawbreaker of wearing sur- My heart harder than running on NO
a name: temporo- gical masks pounds when a flat surface. Its a
mandibular disorder, these days, I bound up the reminder to mix up
or TMD. It has many like in China. stairs. Am I your workout, Dr Faulx
possible causes, Will it protect one of those says. Do some intervals
including genetics, me from flu? fit guys wholl and hill climbs, and
stress, teeth grinding or TAYLOR, CAPE TOWN keel over from maybe leave a little I love naps. Like, really love.
clenching, and trauma. Not really. That masked a heart attack? earlier for that meeting. Do I have a problem? MSIZI, SANDTON
Your brain processes dude on the train might OSCAR, PRETORIA
If your boss has to shake you awake, then yes.
those conditions in be paranoid, or just a Probably not. This is GROOMING But an occasional 20-minute nap to boost your
a way thats not fully really nice guy. Surgical not uncommon among I like to yank productivity and put some pep in your step is
understood, says masks arent that good active guys. Sure, you out nose hairs. perfectly fine.Whats not fine is being unable to
specialist Haissam at protecting you from might be able to run Is that okay? get through the day without a siesta. Depend-
Dahan.Its your dentist, other peoples germs, forever or bench twice JAVED, DURBAN
ing on your nap like a skydiver depends on a
not your doctor, who which are everywhere. your weight, but to your Your own, right? Either parachute means something is wrong, says
can best determine But if youre the one body, thats not quite way, the answer is W. Christopher Winter, author of The Sleep
whether the muscles whos sick, a basic the same as racing pluck no. Its not only Solution. If youre so tired that naps kidnap
or joints in your jaw cloth mask can limit up to a third-floor gross, but unhealthy. you, then your night-time sleep is either
need long-term help. the nastiness you meeting.Climbing The area around the poor quality or insufficient. Napping is like a
A mouthguard can spread around. Coughs stairs uses a whole hair follicles in your multivitamin it should be a supplement, not a
help people who grind and sneezes can send different set of muscles nose can become replacement, Dr Winter says. As for timing, try
their teeth at night. Jaw snot and saliva flying and puts a load on infected, says clinical to do your snoozing before lunchtime. That way
stretching exercises, more than 2 metres, your heart and lungs in assistant professor of you augment your previous nights sleep total
yoga and meditation MIT research reveals. If a way that your bodys dermatology, Kenneth instead of disrupting your upcoming night.
are other possible youve travelled lately not used to, says Mark. If the infection is
fixes, says Dr Dahan. A and think you might cardiologist Michael left untreated, you may Send your questions to
supplement may help, have an unusual strain Faulx. And if youre develop painful boils tellmh@media24.com,
and well get the answers.
too. In a recent study of flu or respiratory jumping up after sitting under the skin.
How can
I rid my
hands of
callouses
but keep
them tough
enough to
lift? RIAAD, CAPE TOWN
Skin is a relatively dumb organ,
says Kenneth Beer, a clinical
associate in dermatology. It only
P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O
knows how to protect itself by

getting thicker, he says. Dumb,
sure, but also effective those
callouses are layers of protection
from all of your iron gripping.So
yes, you need them. But if theyre
extra rough, pick up a skin file, and
use it to gently remove some of
the dead skin, which is wonderful
on fresh pasta. (Joke!) Careful
now if youre too aggressive,
youll just make the problem worse.

TOP MENSWEAR BRANDS DELIVERED TO YOUR DOOR
VISIT SPREE.CO.ZA OR DOWNLOAD THE SPREE APP

Bulletins
NEWS THAT IMPROVES YOU
MAY 2017
WATCH
AND
LEARN
Muscle Media
Hit a plateau? Try hit play. Turns out that watching
a Youtube clip of Conan the Barbarian lopping off
heads, or any other suitably aggressive stream,
might help you push harder next time you hit
the gym. In a study published in the journal
Hormones and Behaviour, researchers measured
subjects testosterone after watching video clips,
then had them perform squat tests on six different
PHOTOGRAPH ISTOCKPHOTO
occasions, around 15 minutes after screening either

a scene from The Big Bang Theory (ouch), a sad
news story, an erotic dance, athletes training or
rugby players acting aggressively. While training
clips and erotica triggered a workout-boosting
testosterone surge, the aggressive video signifi-
cantly improved the subjects three-rep max.
April 2017 | MH.CO.ZA 17

Bulletins/
For more weight-loss
news and tips, go to
mh.co.za/weight-loss
Weight Loss
Roast Your Waistline

Drowning meat and potatoes in gravy is a sacred
Sunday right preserved for centuries. But chances are
youve been counting your seventh-day insatiability as
detour from your meal plan. However, new research from
China has shown that a thick slice of the right joint
can trim extra fat from your mid-riff. Researchers
found that the amino acid l-histidine can cut away body
fat. Subjects who were dosed up on the nutrient shrunk
their fat mass by more than 2kg over a three month
period, while those who were knocking back a placebo
lost none. The richest natural source of histidine? Lamb.
Tuck in.
THE
RIGHT CUT
FOR YOUR
CUT
60
DITCH THE DATE, LOSE THE WEIGHT COLD COM FOR T
You know what they say, keep your friends close, but not too
close? Actually, dont go near your friends at all. Turns out your
mates could be standing between you and your goal weight.
According to a study presented at the American Heart Associations
Epidemiology and Prevention/Lifestyle and Cardiometabolic Health
2017 Scientific Sessions, the chances of having a diet lapse jumps
dramatically when eating with others (around 60%). Similarly, your
risk of overeating rises when youre out dining at a restaurant. Two
solutions: willpower, lots of it, or isolate yourself from society
indefinitely. Wed go with the former. JACKED FROST
Dont give up on your
training plan just
PERCENT OF PEOPLE WHO GIVE because the mercury
INTO THEIR WORST CRAVINGS
P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O
is dropping: scientists
WHEN THEYRE EATING OUT have discovered that
winter may be the
AT A RESTAURANT. best time to work out.
Source: American Heart Association
According to the Journal
of Scientific Reports,
50 SHADES OF GRAIN spending time in cooler
A study in the American Journal of Clinical Nutrition suggests eat- temperatures can increase
ing wholegrains can help you shave off weight. Men who ate a the number of calories you
wholegrain-oriented diet, within RDA guidelines, burnt an burn by 30%. Go ahead,
extra 480 kJ a day over those on a refined diet. Researchers take that early morning
say wholegrains spike your resting metabolic rate. Plus, wholegrains run into tundra temps.
reduce your risk of heart disease and type 2 diabetes.

P H O T O G R A P H R U D I G E Y S E R AT H E R O
C R E AT I V E M A N A G E M E N T H A I R & M A K E U P
S E B A S T I N E P E P L E R AT B I R D O N A W I R E
M O D E L YA N N I C K AT B O S S M O D E L S
CLOTHING H&M
Dark Brown Leather

Seafarer Boat Shoe Mohawk
Promotion
Bulletins/
For up-to-the-minute
sex news and tips, go to
mh.co.za/health
Health
Guacamole-
cular Science GREEN
Avos are back in season. Thats a good SCREEN
thing. Not just because natures butter THE AIR
is the wonderful green glue that holds
the world and your toastie together,
but because the fruit is packed with vita-
min E. Heres the deal: Kings College
found that vit E can shield your lungs
from harmful particles and has potent
anti-ageing qualities. Welcome news,
considering scientists now say toxic
fumes could be the primary cause of
premature skin-ageing for city-dwellers.
Its estimated that more than 90% of the
worlds population are affected by ele-
vated pollution levels. Thats a whole lot
of people who need to eat more guac.
MORE SOCIALLY ISOLATED:

HOW YOU MIGHT FEEL IF
YOU VISIT SOCIAL MEDIA
300%
TOO FREQUENTLY.
LIVE B E T TE R Source: American Journal of Preventative Medicine
Home Is Where Your Health Is

You know Bill? Hes the guy who goes on pre-
dawn trail runs and eats quinoa... for fun. Maybe
he won the genetic lottery, or hes discovered the
elusive secret behind willpower. Or maybe he
happened to move into the right neighbourhood.
A University of Arizona study has found that your
neighbourhood has a massive impact on how
healthy and active you are. For example, those
guys staying out in low-density, suburban areas
have great mental wellbeing, while people living
in gated communities actually feel more stressed
out and anxious. Were not saying you have
to move, but think of swopping out the gym
for some time on the open trail for a change.
It might refresh your outlook, and your workout.
DONT GIVE GLUTEN THE BOOT

P H O T O G R A P H G E T T Y/ G A L L O I M A G E S
The gluten-free fad might be just that. A new study

conducted by the American Heart Society has revealed
that eating more of the G can actually lower your risk
of contracting Type 2 diabetes. But and this is a big EXCUSE MY FRENCH ITS HEALTHY
ol but researchers claim this is because people who Molo, sawubona, bonjour, hola! Turns out being able to speak more than one language doesnt just
tend to eat less gluten also consume less cereal fibre, make you look smarter, it may also reduce your risk of developing dementia or Alzheimers later on
a.k.a. a protective barrier against developing diabetes. in life. An Italian study published in PNAS found that being bilingual can help improve your memory
Our recommendation: unless you have Celiac disease and focus. The best part: we have 11 official languages in this country and thats a lot of hardcore
or a gluten sensitivity, keep the G. brain-training right on your doorstep. No, knowing how to swear in Afrikaans doesnt count.

From healthy hospitals to happy homes.
At Plascon, when we design our paints, we dont start with pigments or solvents, we start with people. We start by finding
out exactly what it is that they need and want in a paint. Whether its quick-drying paint for contractors or paint specifically
designed for hospitals all our paints are not only inspired by people, theyre created to improve peoples lives.
Because if it doesnt improve peoples lives, it isnt Plascon.
FOR MORE INFORMATION GET IN TOUCH WITH US ON 0860 20 40 OR WWW.PLASCON.COM
@PlasconSA @Plascon @plasconspaces @plascontrends

Malegra
THE BEST WAY TO SPEND YOUR TIME AND MONEY
MAN OF MANY TRADES JSomething

is a master of multitudes, heading
up the house band Mi Casa, an
acclaimed cooking show and now,
his own restaurant.
ms
Ed i te d by K i e ra n Le g g
Turn
the
Scales
Musician, TV cook and
now weight loss machine:
JSomething knows what it
takes to tune up your life
BY KIERAN LEGG
PHOTOGRAPHS AUBREY JOHNSON
A HECTIC SCHEDULE OF TRAVELLING, GIGS

and cameos, Joo da Fonseca (its fine,
A you can just call him JSomething) was

packing on the weight. Hed be the first
to admit hes never been ripped. But
this was bad! he laughs.
He would scroll through his Insta-
gram feed after gigs, through countless pictures posted by
fans, and what he saw wasnt flattering. The fans saw a musi-
cian they loved he saw a guy who could do better.
At his heaviest, Jay weighed in at 97kg, but even worse:
he felt all of it. Man, I had no motivation to go the gym, he
says. My busy schedule became an excuse. I told myself
I was too exhausted, I had too little time. Thats what your
mind tells you.
At the time the artist, who fronts the jazz-soul-house melt-
ing pot that is Mi Casa, was riding a high. His music career was
anchored by two chart-dominating albums, and his cooking
hobby had taken him from Instagram to the TV screen. The
craziest part: he was gearing up to open a restaurant.
Wait say that last bit again. I know, right? Me? he laughs.
Having his name behind a major eatery is still something that
takes him by surprise.
He realised that he needed to bring his health in line with
his success. But he also knew he was never going to brave the
Pretoria traffic for a stint at the gym and lose hours on the
road that could be spent in the kitchen or the studio.
I needed to bring the gym right here to my doorstep and
scrap the excuses. So he started planning.

Malegrams Profile
/Adapt listened to a guitarist skilfully strumming on stage. He

Jay was born in Portugal before moving to the Eastern Cape begged his mom for a guitar and lessons afterwards, but the
when he was just 7 years old. It was a culture shock that left interest was short-lived.
him reeling, and homesick. He couldnt speak the language, Then, inexplicably, when he was 16, he suddenly knew he
and the land around him seemed foreign and impenetrable. wanted to write songs. Since that day, the process has become
His parents worked in the hospitality industry, and Jay something he turns to every day.
spent those first years hanging out in the staff village
attached to the hotel. /Aspire
A few moments stand out; mainly when he tried to dribble After finishing a BComm at Stellenbosch University, where
a rugby ball eagerly tossed in his direction by a group of kids. the highlight wasnt the course load but winning a Varsity
I told my mom, crying, that I hated this place they dont Idols competition, Jay found himself back home in Port
even know how to make footballs properly, he says. Alfred with nothing to do. He formed a band and started
As he uncovered the mysteries of South Africa, from the gigging at local bars and clubs.
strangely-shaped footballs to the language decorated with It felt like, something... it felt like maybe I could go some-
clicks and clacks, he became immersed in the culture. Not where with this, he says.
only did he pick up English, Afrikaans and Xhosa, but he He was being paid R100 a show.
began playing cricket and rugby too. When his cousin visited for a World Cup game this was
The music? The music came later. First in the form of a back in 2010 he was worried about the young musician. I
trip to the restaurant in which his mom worked, where he think in his eyes he saw my ambition, but he didnt see where

JAYS FAT-
BUSTING
POWERCHORDS
MiFitnesss Rob
Labuschagne
(mifitness.co.za)
helped engineer
Jays monster
weight loss. Here
are the moves
studio party when he discovered the final two thirds of Mi
that matter:
Casa Dr. Duda and Mo-T playing on stage.
I walked up and said, Hey man! Do you think I can sing
with you guys? he laughs. I thought theyd laugh at me.
But they just said, Sure, take the mic.
For the next hour he riffed over house tracks, tapping
into the lyrics of songs that were nothing but ink marks in
his notebook. After the show the audience started asking
for photos.
I remember them asking where could they get the album. THE
I laughed. I said, I dont even know these guys. DEADLIFT
Months later they were a fully-fledged band that had The deadlift allowed
written a monster hit: These Streets. Jay to build a decent
After two years of gigging with Mi Casa, recording two amount of strength,
says Labuschagne.
albums and keeping up the demands of a hectic tour sched-
It requires a huge
ule, Jay began to feel burnt out. He still loved the industry; he
amount of muscle to
still lived to perform. But he needed a distraction. be recruited at the
same time and
requires your whole
I STILL LOVE FOOD, BUT I NOW UNDER- body to work as a unit.
STAND HOW TO EAT. ONCE A WEEK I TREAT
MYSELF TO A PIZZA BECAUSE, HEY,
SOMETIMES YOU JUST NEED A PIZZA.
He declared Monday a cooking day and started learning
recipes. But his Midas touch meant that nothing could
remain a hobby for long. First, his creations began trending
on Instagram, next, he had offers to cook on television. Now,
FARMERS
hes opened a restaurant.
WALK
The latter is an emotional moment for the singer who Loaded carries burn
recently lost his father, a man who spent his entire life in the fat plus, theyll help
food and hospitality industry. you develop a rock-
Somethings Cooking by J opened in Menlyn in Pretoria solid midsection.
in March. The restaurants theme is a home away from Try them: grab two
home; a kind of Mi Casa es Su Casa if you will. And while the kettlebells that you can
road to opening the eatery has been arduous but rewarding, carry, then pace out
Jay has spent the past few months focusing on another 40 steps forward and
another 40 back. Take
personal challenge.
a 90-second rest, then
Ive been working out a lot, he says. repeat three times.
Following an epiphany around his weight gain, Jay con-
I could go in such a small town. He said, Come back to structed a home gym inside his old garden shed. Armed
Joburg with me, says Jay. with new equipment including a calorie-melting assault
The night before his cousin was set to leave, Jay lay in bike and an expert workout plan from MiFitnesss Rob
bed tossing and turning. He was scared of leaving behind Labuschagne, Jay got to work. With his workout space just
the comforts of home and his fledgling band. But he also metres from his studio, he no longer had any excuses.
knew he needed to switch environments, find new inspira- In 12 weeks he tore through the weight, losing 8kg of fat
tion and new opportunities. and packing on lean muscle. But that wasnt all about his
The following morning he packed up his guitar and his hours in the gym he also rejigged his approach to food.
bags and set off with his cousin. I still love food, but I now understand how to eat, he says. ASSAULT BIKE
I still eat pasta, but I watch my portions. And once a week Intervals on an
/Accomplish I treat myself to a pizza because, hey, sometimes you just assault bike are brutal,
Jay started working at Soul Candi records, the studio where need a pizza. and get you shredded
like nothing else, says
his cousin was working at at the time. He did the crap work, Hes discovered a passion for training; yet another motiva-
Labuschagne. I had
sorting out artists royalty statements, cleaning the recording tor to add the myriad that drive him every day. With the him vary intervals
spaces and making sure the fridges were stocked with drinks. weight gone, hes got new goals, new ambitions: he wants by either using pre-
But after spending months milling about in his cousins flat, it to drop a little more body-fat and bolster his muscle mass. programmed workouts
was a relief. The best part is, Ive found a way to balance everything. or by customising the
In many ways I was living the dream. Im happy that I can play a gig, that I can appear on TV and intervals to make them
The real turning point came later that year. He was at a that I can keep on working on my fitness, he says. a little more sinister.
Malegrams Tech
Best
Buds
Sink your Bluetooth
into truly wireless
sound that hits all
the right notes no
strings attached
1/ For Siri-ous Comfort
The one-size-fits-all Apple AirPods are
remarkably comfortable, but theyre
so small we were sure theyd slip out. Yet
even during runs, burpees and headbanging
to Metallica, they stayed put. For easy volume
and track control, you can double-tap and
ask Siri to be your audio spotter.
R2 599, myistore.co.za/airpods
2/ For Pocketless Playback

Heart-rate monitoring and intuitive controls
make the Samsung Gear IconX a slick work-
out companion. Swipe a finger to control vol-
ume; tap lightly to pause or play. With 4GB
of storage, you can load up on songs trans-
ferred from your computer or phone.
R2 999, dionwired.co.za
3/ Best Overall
It has an in-ear heart-rate monitor, VO2 data
collection system, preloaded workouts and
a rep counter. Oh, and music on the Jabra
Elite Sport sounds crisp and clean. The buds
themselves are noise-cancelling too, so youll
stay focused on the workout at hand not the
chatty gym fauna. R1 499, takealot.com
* De-Gunk Your
Earphones
Some manufacturers websites provide
cleaning info, but lets face it: you wont bother
with those instructions. Simply detach the
silicone parts and wash them in warm water
with a drop of dish soap. Reattach when
dry. No detachable parts? Grab a clean, dry
P H OTO G R A P H R A L P H S M I T H
toothbrush and gently scrub wax deposits.

Source: Steven Sobol, otolaryngologist,
Childrens Hospital of Philadelphia

C AT F O O T W E A R . C O M
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2017 Wolverine World Wide. All Rights Reserved. CAT, CATERPILLAR, BUILT FOR IT, their respective logos, Caterpillar Yellow, the Power
Edge trade dress as well as corporate and product identity used herein, are trademarks of Caterpillar and may not be used without permission
Promotion
P H O T O G R A P H R U D I G E Y S E R AT H E R O C R E AT I V E M A N A G E M E N T H A I R & M A K E - U P S E B A S T I N E P E P L E R AT
B I R D O N A W I R E M O D E L PA L E D I S E G A P O ( B R A N D A M B A S S A D O R F O R C AT E R P I L L A R ) C L O T H I N G PA L S E
Malegrams How To
DEFUSE A DRUNK
Handle a boozer with the
MASTER YOUR DOMAIN calm rationality of a bar-
Sports Bars
tender. My first response is
to acknowledge the way
someone feels, says Jim
Meehan of New York bar
Beer! Rugby! Wings! PDT. Tell him youre sorry
hes upset and leave it at
What could possibly go that. Dont engage. If things
wrong? Use this battle map

escalate, the manager can
give the belligerent brute
to navigate the madness

the boot.
of Super Rugby
season
BY BRIELLE GREGORY
WIN FREE BEER

Hold out your hands and
ask your buddy how many
fingers he sees, including
thumbs, says Richard
Wiseman, author of 101
Bets That You Will Always
Win. Hell say 10. Then ask
how many fingers are on 10
hands. Hell likely say 100.
The correct answer is 50.
Proof that booze and maths
never, ever mix.
GET DRINKS QUICK

Busy bartenders make
split-second decisions
about who to serve
next, says Meehan
and its not the guy
whos yelling. Use the
same techniques youd
use to get a friends
attention: make eye
contact and smile.
The guy will see you
as accommodating,
not demanding.
SCORE FOOD SOONER

AVOID LONG LINES What are they doing back
Theres a time to be the there, milking cows for the
cool guy who shows nacho cheese? Dont
up late to the party, but blame the kitchen, says
this isnt it. Do your Carducci. Everyone
DONT BELLY UP
homework: use the orders during the game,
Your first impulse may
popular times feature on especially between halves.
be to sit close to the bar.
I L L U S T R AT I O N C H R I S P H I L P O T
Google Maps to see when If you want fast service,

But beware of waistline
a place is busiest. Plan to order drinks first, which
peril: Cornell researchers
arrive an hour before the opens your ticket. But
found that people who
peak period, says Tad before the drinks arrive,
sit within two tables of
Carducci, of the beverage add an appetiser and
the bartender have three
consulting company entre to the tab. This
more alcoholic drinks, on
Tippling Bros. should fast-track your
average, than those who
food before other orders.
sit three tables away.
Gear Malegrams
3
DO IT YOUR DAMN SELF
Hammer
It Home
Step one: buy the
tools. Step two:
know how to use
them. Step three:
get to work
BY KIRSTY MACNAB
2
1/ Claw Hammer
This is your jack-of-all-trades mallet, and the
nucleus of every mans toolkit. Go for the
Groz Claw Hammer, its got a 13 handle for
extra leverage and two steel bars running
from top to bottom meaning this thing is
about as indestructible as Thors hammer.
A claw hammer isnt just for pounding in
nails you can pull em out or even split
wood when youre bringing down a dry wall.
R550, Hawkes & Findlay
J IOMNMAYL)D, G E T T Y/ G A L L O I M A G E S , I S T O C K P H O T O
2/ Ball Pein Hammer

This hammer used to be the tool of choice
for swordsmiths, but its not just for the forge.
The Lasher Ball Pein Hammer will give you
an accurate strike, and can be used to
straighten soft metals or even bash out
those dents on your car (it doesnt leave a
mark on most surfaces). R120, Obaro.co.za
GUY SKILL GET A GRIP/ Beginners firm, but not a choke- ARM YOURSELF/ Your
Hit the should hold the ham-

mer in the middle. But
hold. A little give will
stifle the shockwave of
powerplay: engaging
your arm, not just your
3/ Club Hammer
Think of this as your mobile wrecking ball.
S C(D
Mark The Topline Club hammer weights in at

RA
once youre hitting the impact and create wrist. Allow the weight
NNT EM
more nails than finger- more momentum. If of the hammer to pro- around 1.8kg and its your wingman during
M EWRIO
Bryn Hunter of Laughtons nails, its more energy a job calls for precise vide the power. Letting a demolition derby. Use it to split bricks
RAAPPHHS CJAI M
Hardware store knows how efficient to hold it at hammering rather than the tool lead will let the when youre laying out a new brick path
to wield a hammer. Follow the end of the handle powerful pounding, rest of you follow, and or bring it along when you go camping to
his advice to maximise power. move your hand up to will increase strength make easy work of your tent pegs. R249,
OG
P H O TTO GR
Your grip should be the hammers head. behind every blow. Makro or R225, Laughtons Hardware
April 2016 | MH.CO.ZA 29

Rise of the THE FIRST TIME A GUY FIRES UP A POWER TOOL IS AN EPIPHANY.
A little extra juice can help you finish the job in half the time
Machines
(and feel like a badass). So it seems kind of remarkable that
men havent fully embraced this when it comes to dreaded
tasks like shaving, scrubbing, and brushing. Using an
electic razor or an air flosser is like the difference between
One day, theyll take your job. Until then, swinging a hammer and using a nail gun, says Michael
Gilman, founder of the Grooming Lounge. Use the accesso-
put them to work! These 6 high-tech ries on these pages to supercharge your grooming regimen,
tools will automate your regimen and look better than ever. PHILIPS SERIES 7000 WET AND DRY
SHAVER R2 799 TAKEALOT.CO.ZA

Grooming Malegrams
1
1/ Take a Trim
If youre not a fan of taking a blade
to your body but still want that
closely shaved feel, we suggest
picking up this tool. Its ideal for
safe trimming under the arms, on
6 the chest and any other sensitive
areas that she might notice.
PHILIPS WET & DRY BODY GROOMER
R299 PICK N PAY
2/ Degunk Your Mouth

Flossing can be a chore, and far
too easy to skip before a night
out. This futuristic tool removes
the grunt work with a few bursts
of air and water. Use some
mouthwash to loosen debris first.
PHILIPS SONICARE AIRFLOSS ULTRA
R2 667 CLICKS
2 Aim this tool at 3/ Self-Manicure

your fangs, and
you can quit lying
Walking around with grimy
to your dentist nails is just gross. This combina-
about how often 5 tion of scissors, nail filler and
you floss. clipper is sturdy enough to keep
your manicure intact when you
offer that firm handshake.
TWEEZERMAN MULTITOOL
R500 DIS-CHEM
4/ Prep Your Shave

To gently drive out impurities
from your skins pores that the
fingertips just cant reach, you
need help. If you use this brush
before you shave, youll reduce
your chances of razor bumps
and irritation. Its like having a
facial in the comfort of your
own home. REMINGTON RECHARGE
FACIAL BRUSH R1 399 CLICKS
5/ Polish Your Pearlies

Nothing impresses quite like
a set of perfectly clean teeth.
This smart gadget, which
removes 100% more plaque
than a manual brush, warns you
3 if youre applying too much pres-
P H O T O G R A P H S T R AV I S R AT H B O N E , C A M E R O N M C D O N A L D
4 sure, and keeps you on track for

the full two minutes. ORAL-B
TRIUMPH 5000 RECHARGEABLE
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6/ Be Your Own Barber

Shorter is always better. If all you
need is a trim, take matters into
your own hands. With its adjust-
able combs and titanium-tough
blades, this clipper is the next
best thing to a trip to the barber.
REMINGTON TITANIUM HAIR CLIPPER
R399 CLICKS

Malegrams Food
The Ultimate
Gameday Dip
Build a better Super Rugby snack with help
from Jason Dady, owner of Two Bros. BBQ
Your Bargaining Chips
Nothing screws up a good dip like a bad
chip, says Dady. Serve yours with
hardy corn nachos or wavy Simba
chips. Ridges and cup-like
shapes help you get the bite
to your mouth without a
knock-on.
1. Fresh
Go wild with toppings like shredded
cheddar, diced tomato, diced onion,
fresh corainder and diced jalapeo.
One must-have, says Dady, is shredded
iceberg lettuce. It gives the dip a crisp,
fresh pop.
2. Tangy
Keep the toppings in place with either
sour cream or Greek yoghurt. Slather
it on and, if you want, top it with Dadys
secret weapon: ranch dressing powder.
3. Buttery
Ripe avocados will stand out from
the texture of the cream cheese and
beans. Add thin slices of ripe avo as a
middle layer. This will also support the
ingredients that go on top.
4. Savoury
Raid your supermarkets Mexican
aisle for refried black beans. Unlike
traditional refried kidneys, says Dady.
They taste much better cold.
PHOTOGRAPHS SAM KAPLAN FOOD STYLING JAMIE KIMM
5. Creamy
You want a strong base that
wont get soggy, says Dady. Go
with whipped cream cheese, which
is more dippable (and lower in
calories) than the regular kind.
YOULL PROBABLY WANT A BEER WITH THAT

You could pop a lime in the neck of a light beer and call it a day, but a Belgian white beer is the power pair-up you're really after.
The bitterness is a satisfying contrast to every crunch mouthful. Our pick: Celis White Beer (R299 for a 12-pack, bottleshop.co.za)

Woman Malegrams
Q 1/ Whats a punishing training

drill that you dread but is too
effective to skip? Its not the drills that
Ahead
bother me; its what comes after the drills.
I have to bribe myself to do recovery exer-
cises, like icing, stretching and rolling.
Theyre not painful, but they take up time
of the
when all I want to do after a workout is go
shower and eat. But they have a huge
impact on my recovery.
Pack
Q 2/ When it comes to running
shoes, whats better: cushion or
minimalism? Neither. You dont want
a shoe that sticks to either of those
extremes. Most of these types of shoes
Dominique Scott are only designed for neutral runners, and

will probably injure you in the long run.
TeamSA Olympic What will work for you depends on your

running style if youre neutral, an over
runner and national pronater or supinater. If you have no idea
what those mean, get your gait tested at
record holder is a running store, and make your decision
based on the results.
here to give you the Q 3/ Will strength training
ultimate rundown improve my PB? Without a doubt!
Most runners neglect strength training
because they think its not good to lift
weights and get heavy. But the reality
is that strength training is a vital part
of my regime. I do two one-hour
weight-training sessions each week,
with a certified strength coach.
Q 4/ I took on a Parkrun and

found myself at the back of the
pack, out of breath. How do
I get over the sensation of my
lungs closing up? Heres one of the
best tips I have on breathing: aim to create
a rhythmic pattern of breathing that is in
sync with your foot strikes. For example,
breathing in using your nose and mouth
during two foot strikes, and out through
your nose and mouth on the third.
Q 5/ Ive spent most of my life

glued to the couch. I want to start
running and get back into shape.
What is step one? Create a goal for
yourself, then set yourself a time limit to
achieve it. For example, your goal could be
to finish your first 5km. Find a Parkrun near
you, and sign up. Write down your goal
and put it up in a place youll see every day
(try the bathroom mirror). Its a constant
reminder of what youre working towards,
and will keep you motivated.
Q 6/ What should I eat to keep up

P H O T O G R A P H PA U L S A M U E L S
my energy levels during a run?

Stick to wholefoods, like fruits, vegetables,
wholegrains and good-quality, unpro-
cessed meats. Stuff to avoid? Steer clear
of too much fibre or dairy before you set
off. Too much of either will result in a very
uncomfortable run!

Malegrams Makeover
THE MH
UPGRADE
Style
STYLE TRAPS
A / SCOOPED-NECK TEES ARE OUTDATED
B / KEEP YOUR HOODIE FOR THE WEEKEND
C / JEANS ARE TOUGH. FOR A NATURALLY DISTRESSED
LOOK, WEAR THE HELL OUT OF THEM
Rewrite
AS A JOURNALIST, THEOS NOT
going to be presenting any board
reports anytime soon. But he
still needs to be taken seriously,
whether its hunting down a source
or arguing with his editor. Thats
not happening with this jeans-and- We gave journalist Theo
T-shirt combo. Hold the presses.
Tembo a polished look
P H O T O G R A P H G A R R E T H B A R C L AY FA S H I O N A S S I S TA N T N A D I A W I N D T G R O O M I N G D E N N I E AT O N E L E A G U E
fit for the front page
1/ Be Flexible BY AZEEZ JACOBS
Smart-casual fits almost any occa-
sion, so youll never run the risk of
rocking up under-dressed. A black
blazer is easy to wear and versatile,
while a printed shirt hints at some per-
NAME THEOLIN TEMBO
sonality. The kick of tan suede boots LOCATION CAPE TOWN
balances out the darker tones and OCCUPATION MULTIMEDIA REPORTER
give his look a modern edge.
Casual Blazer
2/ Shop Right R4 999 Denham at Infinite 60
Checked Pocket Square
Fit is everything stand out from the R49 Spree
crowd in a relaxed yet formal jacket. Printed Shirt
Tell the salesman you want a jacket R895 Design of Europe
with natural-looking shoulders, or Slim-Fitted Jeans
something unlined. And dont be R699 Old Khaki
afraid to ask to see the in-store tailor. Chelsea Boots
R3 999 Hudson at Replay
Haircut & Shave
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The same is true for hair on your face
and on top: shorter is more manage- DESIGN OF EUROPE 011 403 3088
able. This faded cut is both fresh and INFINITE 60 011 326 6688
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Malegrams Worth Your Time
Game On
You have 150* hours of free time this month, dominate every second
Upgrade REFUEL
Here at MH, were all
Dont get us wrong: the about a balanced diet.
jeans and T-shirt combo And sometimes that diet
is a comfortable staple includes a fair amount
of wine, and a few olives.
that isnt going any- Trek out to the Riebeek
where. But theres a fine Valley for the local Olive
line between rocking Festival and chow down
on some of the best coun-
your denim get-up tryside prada. R80 will
occasionally and it nab you an all-weekend
slowly becoming your pass, which is more than
enough time to knock back
uniform. Upgrade your red and white alike, and
wardrobe with a trip to soak it all up with a few oily
Soweto Fashion Week olives and freshly-baked
loaves of bread. 6-7 MAY
where top designers
and promising new
talent will be putting Rev
their ranges on display. You dont have to join
The theme is Black/ a motorcycle gang to
White, and the fashion straddle a turbocharged
is cutting edge. 24-28 MAY chopper. Realise all
your leather-clad, tat-
tooed aspirations at
RIDE the Kyalami Grand Prix
Tucked away just circuit for the SA Bike
outside of Pretoria, is Festival. Not only will
a cyclists oasis. Think you be able to take
farm roads, cattle a few steeds out for
paths, dual tracks a test drive, but theres
and strategically music and roadster
designed single food that will have you
track. Its where the feeling like a son of
Trailseeker Gauteng anarchy (without the
Series takes place, anarchy). 26-28 MAY
and its where you
can come to truly test
your riding mettle.
RUN
Pick a route theres
Easy mode: cruising
a few tailored to vari-
along the south coast
ous skill levels from
of KwaZulu-Natal
weekend walkabout
on four wheels with
to warrior and get
a boot filled with
pedalling. 20 MAY
snacks. Hard mode:
doing it on two legs.
The Hibiscus Coast
MH is Watching... ultramarathon is
* S O U R C E S TAT S S A . G O V. Z A , 2 0 0 1 R E C I P E S H A N N O N B U R K E
Take Guardians of the your chance to show

Galaxy. Make it bigger. off the results of all
A little funnier. And add those pre-dawn runs.
a lot more Groot. Thats Pick from a 10km,
what you can expect 24km, or monster
from Volume 2 which 48km route, and
aims to top the already hit the road. 1 MAY
brilliant original. 5 MAY
Awesome THE DRINK: AUTUMN GNOME THE WORKOUT: HIKE A TRAIL THE MINDSET: FIX SOMETHING
Autumn Muddle 3 sage leaves, 3 cranberries, 2 tsp Youve got dwindling days to enjoy the A UK study showed that our minds function
Make the most of this brown sugar and tsp cinnamon in a mountainside before the fog settles. better when the mercury dips. That means
in-between season. shaker. Add 90ml bourbon, 15ml cranberry The cooler weather means fewer people youll have more headspace to tackle those
Heres how juice, fill shaker with ice, stir and strain.* and even fewer bugs. projects youve been putting off.

The Survivor/
SKY HIGH
A TROT AROUND THE NEIGHBOUR-
hood can lift your spirits. The
A
Parkrun, where you destroy half
the field, can make your day. That
goal achieved, the personal best;
endorphins coursing through
Today, Hylton Dunn finds his fix in the mountains your veins. Runners high, we call
but he was once addicted to something far it. Some people start to seek this
out more and more often they
darker. This is how he kicked heroin, and got may even describe themselves as addicted. Some then tackle
hooked on a new life races that, to many of us, seem like torture. And then you get
those who take on a run so ridiculous that in 20 years, only
BY JESS NICHOLSON PHOTOGRAPHS CRAIG KOLESKY AND BRUCE VIAENE 500 have finished.
The SkyRun is a 100km race along the top of the Witteberg
mountains at a average altitude of 2 750m. Finishing it with-
out being carted off the mountain on a quad bike with a drip
in your arm, means getting a lot of things right. It means pre-
paring for hail, snow and wind, or blue skies and scorching
heat, for 30 hours. Each step, of which there can be 150 000,

The pristine glory of these mountains and the constant
desire to be among them, could not be further from the play-
grounds Hylton sought out in his youth when his passion was
darker and his life was different. A concealed back street, a
fast food toilet, a park, an alley anywhere where there was
heroin. I did whatever it took to get drugs. I would do any-
thing. It was all I lived for.
His gateway, as it is for many young men, was naive
curiosity. I started out smoking cigarettes, then dagga. That
wasnt enough for me, I basically went straight on to heroin,
then crack cocaine. I lost
everything. I prostituted
my body on the streets of The
Pretoria and I stole things
anything. I lived in pawn reality of
shops. And then I started
spending a lot of time living
rehab hits
in prison. I went in and out of you hard.
And you
jail five times.
Eventually a lawyer got
Hylton into a rehabilitation
centre. I was so out of it on know, this
the way to Noupoort, I cant
even remember the trip is make or
there. Hylton was heading
for one of the toughest
break.
rehabs in South Africa, one
that has had its share of controversy. He was about to start a
new life, with 300 other addicts: people he describes as some
of the hardest criminals he has ever met. The chances of kick-
ing heroin are slim, but possible. Many studies say the chance
of long term abstinence is less that one in three, perhaps less
than one in six.
The reality of rehab hits you hard. It shocks you. And you
just know, this is make or break now. I started to see that I had
been living in a dream. Everything was false. Thats what her-
oin does. It takes away all the bad emotions. You feel lekker.
You forget about life.
There was no pleasure at rehab. No sitting around watch-
ing TV. You could smoke cigarettes, but if you wanted more
privileges and to go further, you had to give them up too. You
were given four months. Hylton spent 10 years in rehab. It
took him two years to give up smoking. Once he had he was
allowed more time for recreation and he started running.
Once I started to run and especially to work towards a race,
I found there was no time for smoking and doing drugs. There
is a potentially twisted ankle, for this is rugged terrain. Ath- was no time for jolling. I became motivated focused and
NOT ALL WHO
letes must watch their hydration: not sweat too much, or WANDER ARE
goal-oriented. I started taking running seriously and wanting
vomit too much, or cry too much. And the top contenders LOST Deep in the medals. I knew that to be a top contender I had to behave
wilderness, Hylton
must not stop for too long. It seems like pure suffering until it Dunn chases a
myself and watch what I ate and get enough sleep. I started
is finished, but many Skyrunners say the euphoria afterwards different high. enjoying myself again. I had new goals.
makes it worth it. They say ordinary life just seems so easy What also helped Hylton was working to help others in
once youve done it. rehab. In 2004 he pursuaded a group of guys to work towards
entering the Comrades Marathon with him. I was going to
True Suffering gym with some other guys and doing a bit of other exercise
Hylton Dunn is one of those top runners. He has nailed the and I said to them, Lets go out and do a race. Lets train.
SkyRun four times, coming fourth in 2016. He also finished From there we did a marathon and qualified for the Two
second just two months ago in the first leg of Wartrail, an Oceans. Four or five of us did it. Two of us went on to do the
adventure race that follows large parts of the 65km SkyRun Comrades. Hylton has since run South Africas favourite
Lite. I have such a passion for these mountains. I have spent ultra-marathon four times, with a PB of 6 hours, 54 minutes.
days and days up here. I have probably run the route about 25 Eventually they trusted us with a vehicle and I could drive
times. I do what it takes to get up here as often as I can. to races and move around more. After Comrades I entered
Hylton says he has never experienced the sensations of a couple of trail races and my love for trail running started
runners high or euphoria after finishing. But as for suffering growing. I sought out the most challenging just going for
and life? What brought me to my knees was heroin. a run doesnt always do it for me. So I tackled The Kalahari

The Survivor
SkyRun is a purging of the We live in a beautiful place. Even now

after all these years, when I go back to the KEEP MOVING SERENITY,
soul... a physical challenge

FORWARD This GRANTED
cities and the places I used to hang out, I get former addicts Running is more
that cold feeling again. Its easy to go back: secret to staying than a habit for
that tests you to the core.

off heroin: focus Hylton. Its how
like hooking up with an old friend. But here on the future. he comes home.
in the mountains of the Eastern Cape I
dont think about it too much.
Augrabies 250km Extreme Marathon; the Wild Coast Often, people say to me, Youve just replaced one
Ultra, when it was all the way from Port St Johns to East addiction with another, but its not that simple. There
London, the Addo 50-mile trail run, Racing the Planet is a big difference, says Hylton. Running is a means to
Kimberley Ultramarathon 100km and of course SkyRun. stay focused, and I do it because I love it. In the past if
The most amazing part was being able to help the other you put heroin in front of me, I could do it all day, no
guys too. It feels good to give back. problem, but to go out and run all day is going to be
one heck of a mission.
Hooked for Life It takes a special type of person to excel at a trail run-
Now, out of rehab, Hylton is still giving back: training peo- ning race like the SkyRun. You have to be able to main-
ple to become better athletes, on his farm in the Southern tain all aspects of yourself under extreme conditions. It
Drakensberg. In 2013 Hylton and his wife, Sunelle, a is a purging of the soul a physical challenge that tests
physiotherapist, moved to Rhodes and started Alpine you to the core.
Swift Trails. This is a high-altitude training facility that It takes an even more extraordinary person to kick
will host anyone keen to up their game particularly heroin. And unlike the emotional rewards for finishing
trail and mountain runners and cyclists. Visitors have the Skyrun, normal life is not easy afterwards. But
included Olympic swimmers, rugby players and even running helps, says Hylton. Other sports help, too.
water polo players. Hylton and his wife offer physiother- What is really rewarding in my life now, is to watch the
apy, Pilates, coaching, gym, swimming and a whole lot of people we help and sponsor achieve and become better
advice as well as guided running up the mountains. athletes. Its lekker to give back.
Running, apart from being physically reduce anxiety and depression and too hard, they force the brain to release
healthy and rewarding, can be a great help people focus. It releases natural protective chemicals to suppress pain.
way to tackle lifes miseries, big and feel-good chemicals. It is like an addic- These chemicals are addictive. Some
small. The reason: it helps people chill tion because often people want to do of the same brain systems are being
IS RUNNING out. As I run, the problems that have it more and more because it is helping activated when you take painkillers.
ADDICTIVE? been screaming in my brain start to them feel better about life, but it is not In a similar way, opioids like heroin
How far should make less of a noise. I gradually stop necessarily unhealthy. When it starts to also reduce pain and eliminate negative
you push mind thinking so much and exist in the pres- cause dysfunction or distress to an indi- emotions. The problem with substance
over matter? The ent moment. By the end of the run my vidual, then it might be problematic, or addiction is the drug will reset the
experts weigh in. thoughts have stopped their circular become a behavioural addiction. A run- brains pleasure centre, meaning
cycle and I feel better: the days frus- ner might be spending all his spare time addicts will need something more
trations and anxieties have been lifted running, or all his money on running, and more extreme in order to feel good.
and I can think with a fresh and clear and this then has a negative impact on And the problem with heroin is that it
resolve, says recreational and mara- his marriage or family or work life. destroys the brains pleasure centre
thon runner Jens Reuning. When a person is running despite completely, sometimes forever. This
Psychiatrist Matthew Ehrlich says damaging his body, this may indicate a is why it is so dangerous. For many
running is generally a healthy cop- more serious need. When ultra-mara- people, there just is no way to
ing mechanism: a way to be mindful, thoners, for example, push their bodies experience pleasure after heroin.

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Take My Advice/
THE
REWARDS
OF RISK
Mark Fitzloff, a top player in the ad game,
reveals his secrets to creativity and
connectivity BY TOM FOSTER
IN THE ADVERTISING BUSINESS, BIG RISKS

can lead to big rewards. But back in 2000, Mark
I
Fitzloff was afraid hed gone too far after he cre-
ated an edgy Nike ad that appeared with a con-
troversial wheelchair joke. It provoked Nike
founder Phil Knight to suggest that Fitzloff,
then a junior copywriter at the Oregon-based
agency Wieden+Kennedy, be fired. But the
bosses at W+K believed in the value of creative
risk, so they took their own leap of faith: they said no to Knight.
Now, more than a decade and a half later, Fitzloff is W+Ks executive cre-
ative director. He and his partners helm a ship of nearly 600 and manage
the core creative work for accounts such as Coca-Cola, KFC, and yes, Nike.
His team created those Old Spice commercials (Hello, ladies...), as well
as Super Bowl spots for Chrysler with Eminem (Born of Fire) and Clint
Eastwood (Its Halftime in America).
The key to creating something memorable is not to be intimidated
by the possibility that people will think its foolish, Fitzloff says. If we
didnt make room for people to utter their most harebrained ideas, nobody
would ever be furious at us, but wed also just make the same time-tested
tropes over and over again.
A 45-year-old father of two, Fitzloff is now focusing on the spots he has
planned for this years Super Bowl the biggest game of the year in adver-
tising. Heres how the 22-year veteran keeps pushing boundaries and finds
peace despite a pressure-packed career.
Do What Others Wont Beware the Big Break Make the Boring Exciting Get a Laugh
Fitzloff did standout work on less Especially in a visible industry like In any line of work, you can be A lot of the best commercials work
prestigious assignments. When he advertising, other opportunities given assignments that seem like because they make people laugh.
started as a copywriter, he had no come calling if you succeed. duds at first. If you fixate on not One of Fitzloffs go-to humour
training and took a job writing junk Thats a dangerous path, because having an emotional attachment devices is what he calls the nth
mail letters. That led to a better job if you take a job youre not actually to that brand, youre missing the degree. You say a thing, and then
writing stuff nobody wanted to. qualified for, very soon youll be opportunity, Fitzloff says. Think you say an extra thing that didnt
Then W+K hired him to work on found out as a bullshit artist, says about ways you can make the need to be said about it, and then
P H O T O G R A P H H O L LY A N D R E S
Microsoft, the only tech client in an Fitzloff. The next thing you know, project your own. So in my case, take it another step. You go until
agency built around Nike. I had a right when you should be in the Im really into science fiction and the viewer thinks you cant possibly
mentor telling me, Its a trap. Youll prime of your career, youre a bit of fantasy. If thats what Id rather escalate it any further, and then you
get pigeonholed. Dont do it! But a has-been. His solution is simple: be thinking about, then how do I do. Sometimes, Fitzloff says, great
I did, and when Microsoft left the Show patience. Be able to say, Im find a way to make the brand exist ideas come from applying the nth
agency six months later, I was still in a good place; Im still growing in my sci-fi fantasy? I call it being degree to thoughts that initially
there, he says. and learning. selfish in your work. seem ho-hum.

MAKE AN IMPACT
Fitzloff picks his three top spots that
grabbed people for very different reasons:
Fitzloffs Portland office
features unique portraits
of each W+K employee,
and a mural that reads
Fail Harder.
The Ad Born of Fire, Chrysler

The Hook The fighting instinct
When this ran during the 2011 Super Bowl,
Detroit was being written off by the whole
country, and the ad tapped into a prideful
defiance that was right for the times.
The Ad Im on a Horse, Old Spice

The Hook Mocking the form
Deodorant ads traditionally make ridic-
ulous promises like if you choose this
brand youll have better lady-getting skills.
Rather than make one of those promises
earnestly, we took it over the top. The take-
away is that Old Spice is basically admit-
ting the lie, which makes them so honest
that maybe its true.
Fail So Hard Pursue Passions

In creative work, youre putting a If your only source of happiness
piece of yourself out there, Fitzloff is how you do at work, then
says. Rejection can be devastat- youre setting yourself up for
ing, whether its by a client or the disappointment, says Fitzloff.
public. The pain it brings is punish- Hitting a dry spell or a stretch of The Ad Best Job, Procter & Gamble
ment enough. For that, Fitzloffs bad business can be deflating. So The Hook Love of Mom
company has a mantra: fail harder. you have to look for the things in When the parent company of so many
Instead of rewarding people for daily life you love, and then make household brands sponsored the Olympics
the amount of work theyve sold those things as habitual as brushing in 2012, we focused on Olympic house-
or something like that, we reward your teeth. For Fitzloff, that means holds. We realised that the unsung heroes
are the moms around the world making
them on their ability to take risks playing the piano every day for at
selfless commitments to allow their kids
and the natural surprise and inter- least a half hour. Playing music to follow their sporting dreams.
est of their ideas, no matter what is like reading or going for a run:
happens to those ideas. it tunes out the rest of the world.

Manhood/

MY BADASS
MOM
Everything I know about being a man I learned from a woman
BY MICHAEL EASTER PHOTOGRAPH AUSTIN HARGRAVE
MY MOM GOT SOBER WHEN MY DAD WAS IN REHAB. THIS WAS 1985.
M
She was sitting in the bathtub sipping a vodka tonic and
flipping through a paperback. It was the same book my
father would be reading in his recovery programme. She
came across these lines: Try to drink and stop abruptly.
Try it twice. After years of boozing and drugging, those words revealed
an undiscovered truth: at 35, she, too, needed to clean up. With their
shared source of misery behind them, my parents found calm, and my
mom soon became pregnant with me. But five months in, my dad, at
29, decided the party wasnt over and that a pregnant, dry, drinking
buddy was no drinking buddy at all. He walked out on his two-year
marriage for good.
SO THERE SHE WAS: ALONE, BABY ON THE WAY, Have you ever played tug-of-war with a pit
white-knuckling the wagon, no varsity educa- bull? Itll pull until you quit, or it dies. Thats
tion or money in the bank. The only things to Lynda Easter. She called on more clients, did
her name were a failing womens clothing store more favours, and drove more miles than any-
and our home a bank-owned trailer on the side one in her industry. We ate a lot of takeaways.
of a highway outside Ketchum, Idaho. Youre lucky, my moms work friends would
This was a rotten hand. The American dream tell me as I sat in her office playing Game Boy or
isnt so easy to find when you have two X chro- reading while she faxed in orders and prepared
mosomes, an infant, and no help or degree. the next seasons line. Your mother works very
According to one estimate, the poverty rate hard for you.
of single mothers is five times that of married That work paid off. When I was 8, she bought
couples, and half of single mothers live in what us a house in the nice part of town. Our first
researchers call extreme poverty, getting by nights there, we blasted Motown Smokey, the
on less than R1 000 a week. Temptations and danced like fools in the living
So my mother folded. She closed the store, room, her shimmering brown hair horizontal as
walked away from the trailer, and moved us we twirled.
closer to family. Despite the misgivings of her Every summer we took a two-week holiday to
parents, who wanted her to take a safe job, she a faraway country, like China, or Hungary an edu-
started a business as an independent wholesaler cation for us both. And after I graduated from high
of womens clothes. school, she put me through university.

Manhood
In our small town, where the nuclear, When I wanted to go fishing, shed pass me
patriarchal family ruled and one religion off to her father a businessman who inspired
dominated, Lynda stood out. She was a single her work ethic whod get a speeding ticket on
mother who not only worked but made good every trip and pull more trout out of high-coun-
money, didnt go to church, travelled the world try streams than I could believe.
and read 100 books a year. She was viewed by My mom and I have always had each HOW STRONG IS
some as a beacon of hope and by others as a others back. I never knew when we struggled YOUR MOM?
threat to the community. financially, how she felt about my dad leaving
Tell us what your mom means
We felt the glances. People spoke in poor or the trials she faced in our community. I, too, to you at tell@mh.co.za, and
you subtext. Certain kids werent allowed to gave her an edited version of my own issues dont forget a photo! She
hang out with me. But I never once heard my because I didnt want her to worry. But two may appear on mh.co.za
mom complain about what she faced then and things happened over the past few years that in time for Mothers Day.
still faces today. I have, however, seen her help drew us closer. Theres a good boy.
others cope with their own hurdles. Like when First, I realised that I have the family drinking
wed deliver food to a man dying of HIV/Aids. bones, a condition that leads a man to believe My mother worked
exceptionally hard to provide
Or visit a womens shelter, offering time and his world will be perfect after one more drink.
for me. She gets up at 5am
empathy. Once we picked up an elderly woman She was the first person I called. Youre not a
and somehow makes it until
hitchhiking outside New Mexico, and drove her bad person, she said. Youre just a sick person. midnight every evening. I once
to her hogan deep in the Navajo Nation. Heres what I did when I was in your situation... asked her, how do you run on
In our hours of conversation afterwards, she so few hours of sleep? She
People ask me delivered empathy and advice in a nonjudg-

mental way that let me know she was there for
told me: Son, Ill do anything
in my power to try and give you
what it was like me, but that this was my journey and I wasnt
that damn special. I now understand that I
the best life you can have.
That sat with me. I channel my
to grow up with- dont have to worry whether I can stop drinking

abruptly if I dont start drinking in the first place.
moms qualities today.
Recently she asked me, You
out a father. I tell Last May she called to tell me she had cancer.
train so hard, aren't you
worried youll burn out? I told
them I have a
For the first time, I saw a chink in her armour. her this success is what she
She said she was afraid of what shed see at the deserves, after she gave me
really good mom.

hospital, that she was tired from all the chemi- everything I could ever have
cals in her body and angry that all her beautiful wanted and needed. Boxer
hair was falling out. Michael Markram, Canada
I gave whatever advice I could and told her
My mom is a warrior.
People ask me what it was like to grow up when her thoughts were getting ahead of her.
Shes a loving, amazing
without a father. I used to say I didnt really Ive been able to return, in a small way, all the
woman full of faith. She has
know because I had nothing to compare it to. help shes given me. Cancer didnt get my mom, gone through domestic abuse
But Ive come to realise my answer shows just but it sure did kill our filters. and a son in prison, and as a
how adept my mom was at creating comfort, As men, we think we can control everything. single mother she raised me
stability, and knowledge, pulling double duty I now realise that its not only okay to be vulner- to be the man I am today. She
as both mother and father. I now only say, I able, but that embracing your powerlessness is has always said, Everything
have a really good mom. necessary for emotional and spiritual growth. happens for a reason.
I never regretted not having a dad talk to me It allows you to stop fighting when you know Craig, Midrand
about standing up for myself because I had youre beaten, and cures you of the notion that
I started a gay youth group
a 50kg pitbull in my corner. (My mom once your way is the one and only way.
when I was 16. My mother, who
shoved an 80kg+ guy who cut into our movie When I try to understand the ultimate prom- is a single parent, came to the
line.) And who needs a father running the ise of my mother, Im left with the idea that you meetings to share her support
sidelines when I have a mother who wouldnt need to bet on and strengthen yourself so that of my coming out. Her own
let me win in our driveway games of basketball, you can improve the lives of others. She placed battle as a woman and a
and worked overtime so we could have season a bet on herself: that she could get clean, build a single mom sent a message
tickets to our local team? business, and be a good parent. Then she tipped to those young people: never
The downfall of some fathers is that they the odds in her favour by working her hardest, give up being yourself.
Themba, Soweto
are men, and men dont ask for help. From my and most important paying it forward.
mother I learned that not asking for help is self- Seeing her live out this idea recently gave
My super, single mom
centred. She recognised her weaknesses. When me the strength to leave a high-profile magazine doubled down and adopted
I wanted to learn outdoorsy, manly stuff, job and move across the country to teach at my sister when I was in matric.
for example, she signed me up for Scouts and university. So now, happy with my choice, She made it home for dinner
hassled me until I earned Eagle Scout. Always I remember a lesson she taught me: when the every night and went to all our
finish what you started, shed say once Id cards fall your way, dont forget to stop and events. She provided for us,
reached my teenage years and became more dance to a little Motown. then retired to take care of her
interested in girls and cars than tying knots and Michael Easter teaches journalism at the parents. Kagiso, Dundee
building makeshift tents. University of Nevada, Las Vegas

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October 2016 | MH.CO.ZA 47
and his own reader workshop. POWERED BY
Role Model/
STAY IN
BEFORE WE COULD CUFF THE
mans hands and begin a pat-
B
down search for weapons, I heard
movement. As I looked down the
COMMAND
alleyway through my night-vision
goggles, suddenly seven or eight
men rounded the corner not forty
metres from us. They were heavily
armed and rapidly moving toward
us. For a split second, my mind questioned what my eyes
Navy Seals have to make split-second were seeing. But there it was: the unmistakable outlines of
AK-47 rifles, an RPG-72 shoulder-fired rocket and at least one
decisions with real-world consequences. belt-fed machine gun. They werent there to shake our hands.
The secret: prioritise, and execute These were armed enemy fighters maneuvering to attack.
BY LEIF BABIN We were in trouble.

and outgunned. Finally, I desperately needed to resume my
role as ground force commander, dispense with handling
prisoners, and get back to my job of command and control
for the assault force, our vehicles, and coordination with our
distant supporting assets. All this had to be accomplished
immediately.
I had been deployed to Iraq before, but never had I been
in a situation like this. Though combat is often depicted in
movies and video games, this was not a movie and it certain-
ly was no game. These were heavily armed and dangerous
men determined to kill American and Iraqi troops. Were any
of us to fall into their hands, we could expect to be tortured in
unspeakable ways and then decapitated on video for all the
world to see. They wanted nothing more than to kill us and
were willing to die by the dozen to do so.
THE LAWS OF COMBAT

Blood pumping, adrenaline surging, I knew every nano-
second counted. This situation could overwhelm the most
competent leader and seasoned combat veteran. But the
words of my immediate boss our task unit commander,
Lieutenant Commander Jocko Willink echoed in my head,
words Id regularly heard during a full year of intensive train-
ing and preparation: Relax. Look around. Make a call. Our
Seal platoon and task unit had trained extensively through
dozens of desperate, chaotic and overwhelming situations
to prepare for just such a moment as this. I understood how
to implement the Laws of Combat that Jocko had taught us:
Cover and Move, Simple, Prioritise and Execute, and Decen-
tralised Command. The Laws of Combat were the key to not
Moments earlier, our Navy Seal squad had breached the just surviving a dire situation such as this, but actually thriv-
GO TIME Think
door of a target building in the small Iraqi village potentially your deadlines are
ing, enabling us to totally dominate the enemy and win. They
housing an Al-Qaeda insurgent responsible for the deaths of deadly? Navy Seals guided my next move.
put your problems
American soldiers. As the team of armed men moved in, me in perspective:
Prioritise: of all the pressing tasks at hand, if I didnt first
and the EOD (thats the explosive ordnance bomb technician) learn from them. handle the armed enemy fighters bearing down on us within
had spotted a man dash from the property into the narrow the next few seconds, nothing else would matter. We would
alleyways nearby. We knew we couldnt risk anyone getting be dead. Worse, the enemy fighters would continue their
anyway, so we gave chase. While we had caught up, we were attack and might kill more of our Seal assault force. This
now separated from our team and facing an armed threat was my priority.
with an intent to kill. Execute: without hesitation, I engaged the enemy fighters
The subdued Iraqi man and possible terrorist we were moving towards us with my Colt M4 rifle, hammering the
holding had not yet been searched, a situation that carried first insurgent in line carrying the RPG with three to four
huge risks. We needed to fall back and link up with the rest of rounds to the chest, dead centre. As he dropped, I rapidly
our force. Now, with a larger enemy force manoeuvering on shifted fire to the next bad guy, then to the next. The muzzle
us with heavier firepower, the two of us were outnumbered flashes and report of the rifle announced to all within earshot

Role Model
that a firefight was on. The group of enemy fight-

ers hadnt bargained for this. They panicked,
and those who could still run beat a hasty retreat
back the way they had come. Some crawled and
others dragged the wounded and dying around
the street corner and out of sight as I continued
to engage them. I knew I had hit at least three or
four of them. Though the rounds had been accu-
rate and impacted the enemy fighters centres
of mass, the 5.56mm round was just too small
to have much knock-down power. Now the bad
guys were around the corner, some no doubt
dead or gravely wounded and soon to be. But
surely those who were unscathed would re-
group and attack again, likely rounding up even
more fighters to join their efforts.
In any team,
understanding
and executing the
Laws of Combat
leads to one
thing: victory.
We needed to move. There was no time for
a complex plan. Nor did I have the luxury of
providing specific directions to my shooting
buddy, the EOD operator next to me. But we
had to execute immediately. Having dealt
with the priority task armed enemy fighters
maneuvering to attack and with that threat
at least temporarily checked, our next priority
was to fall back and link up with our Seal assault
force. To do this, the EOD operator and I utilised
Cover and Move teamwork. I provided cover
fire while he bounded back to a position where
he could cover me. Then I moved to a new posi-
tion to cover for him. Thus, we leapfrogged our
way back toward the rest of our team with the
prisoner in tow. As soon as we reached the cover
of a concrete wall in a perpendicular alleyway, I
kept my weapon at the ready to cover while the
EOD operator conducted a quick search of the
prisoner. Finding no weapons, we then contin-
ued back and linked up with our team and, once
there, handed off the prisoner to the designated
prisoner-handling team with the assault force.
Then I resumed my role as ground force com-
mander, directing my mobility commander in
charge of the vehicles to move a Humvee with
its .50-caliber heavy machine gun to a position
where we could repel any further attacks from
the direction the enemy fighters had come. Next

RANK UP YOUR MOBILITY
Three moves that keep Navy

Seals limber and fighting fit:
1. Modified Pigeon Stretch

People typically favour their right
side when they stand. This causes
your left hip to tighten up, because
it rarely moves through the full
range of motion. This isnt a prob-
lem if you arent exercising often,
but when you dial up the intensity
you could find yourself with low-
er back issues and hip pain. The
modified pigeon stretch hits the
oft-tight, left hip area, preventing
problems that arise, says Doug
Kechijian, a Doctor of Physical
Therapy at Peak Performance.
HOW TO DO IT Get on all fours,
placing your left knee on a pad.
Shift your left heel so it is under
your right hip. Bring your right
knee in to meet your left calf, pin-
ning your left leg in place. Oscil-
late your hips side to side, for-
wards and back. Spend extra time
pushing through your left hip.
2. Lat Hang
Climbing, pull-ups and farmers
carries require strong lats. Most
guys have tight lats and this im-
mobility can decrease your abili-
I had our Seal radioman communicate with our the area around the target for those times when ty to fully engage those muscles.
Tactical Operations Center (TOC) located miles I couldnt immediately access my map. Some The lat hang loosens your upper
away to keep them informed and get the TOC lessons were procedural, like establishing clear- back. The trick: inhale and exhale
spinning to coordinate air support to assist us. guidance for all our operators about just how far deeply with each rep.
For the next half hour, the insurgent fighters we should chase squirters the guys trying to HOW TO DO IT Hang from a bar
attempted to maneuver on us and dumped dash from target buildings without first coor- with your heels on a bench thats
hundreds of rounds in our direction. But we re- dinating with the rest of the team. Other lessons in front of you. Your legs should
mained one step ahead of them and repeatedly were strategic: with proper understanding and be straight. Sit back, so your torso
beat back their attacks. The man we had chased application of the Laws of Combat, we had not is perpendicular to the floor. Your
legs should be on a diagonal from
down turned out not to be our target. He was only survived a difficult and dangerous situa-
your hips. Inhale deeply, trying to
briefly detained for questioning, turned over to tion but dominated. fill your diaphragm with air, and
a detention facility, but then released. We didnt As I would learn, these Laws of Combat exhale, trying to force the air out of
find our target that night. The Al-Qaeda in Iraq could be applied with equal effectiveness in your lungs. Repeat for 5 breaths.
Al-Emir had apparently departed sometime an intense firefight or in far less dynamic or Thats 1 set. Do 4.
prior to our arrival. But we killed at least a hand- high-pressure situations. They guided me
ful of the fighters and we collected valuable throughout my career as a Seal officer. 3. Belly Lift Walk
intelligence on their operations and organisa- Those same principles are the key to any Immobile ankles and upper backs
tion. Though the operation failed to achieve its teams success on the battlefield or in the busi- can throw off your ability to per-
primary objective, we did demonstrate to the ness world any situation where a group of peo- form exercises, putting your shoul-
terrorist and his cronies that there were no areas ple must work together to accomplish a mis- ders, neck, lower back and hips at
where they could safely hide. This likely forced sion. When applied to any team, the proper risk. The belly lift walk mobilises
them (in the short term, at least) to focus efforts understanding and execution of these Laws of your ankles and upper back while
on their own preservation rather than plotting Combat would mean one thing: victory. bumping up your breathing.
the next attack. In that, we had helped protect HOW TO DO IT Get into a push-
American lives, in addition to Iraqi security up position, your hands elevat-
ed on a box. Keeping your legs
P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S
forces and innocent civilians, which was at least

straight, walk your feet up as
a consolation prize. Extracted from Extreme
close as possible to your hands,
Ownership: How Navy Seals Lead
and Win, by Jocko Willink and rounding your upper back. Stop
SQUAD GOALS Leif Babin. A book about the at the point where you can no lon-
hard-hitting combat stories
For me, the biggest gain was in leadership they learned while deployed in
ger keep your legs straight. At that
lessons learned. Some were simple, as in the Iraq, and how these translate point, take 5 deep inhales and ex-
acknowledgment that before any combat into lessons for business and life. hales. Dont rush your breathing.
Available now at takealot.com
operation, I needed to do a much more careful (R376) and your local bookstore.
Thats 1 set. Do 5.
map study to memorise the basic layout and

Muscle
Fitness
SIX STEPS TO
MAXIMUM FITNESS
The only way to build the muscles you want is to take on challenges
that others wont. Go all in with our six-step, best-body-ever plan,
created by Gym Jones trainer Bobby Maximus
BY MICHAEL EASTER

THE BUILDING IN SALT
T
Lake City was all black
with no signage. It felt
like stepping into an
underground club, one
where the laws of gods
and men dont apply. Once
inside, I was immediately overpowered by
the smell of sweat and bleach, the screech and
thump of punk music, and the whirring of
Concept2 rowers.
Eight men cranked on the machines at a sui-
cidal pace. Sweat streamed down their tattooed
backs. Spurring them on was one of the largest
human beings I had ever seen. Whats causing
you to slow down? he shouted. Your mind
or your body? The man had the calm confi-
dence of a star athlete and the brick-shithouse
physique of someone who fights in a cage for
money. Which, I later learned, he used to do
in the UFC.
I first heard of Robert Bobby Maximus
MacDonald while reporting a story for this
magazine. In a mass email to some of the best
and brightest people I knew in fitness, Id asked
a simple question: Who are the fittest men in
the world?
Each respondent named three or four
people, most of whom were pro athletes. But
the name that popped up most frequently was
unfamiliar to me: Bobby Maximus, training
director of Gym Jones in Salt Lake City.
This impossibly large Canadian, they said,
was not only breaking world records but also
helping pro athletes win championships,
teaching Special Forces soldiers to attain
elite fitness and turning average guys into
superheroes.
So I went to Gym Jones and soon found
myself sitting on a rower as Maximus
programmed 2 000 metres into its computer.
Try to finish in seven minutes, he said. If you
dont want to quit halfway through, youre not
going hard enough. Go!
Ive been covering fitness for a decade.
Ive finished in the top 3% of half marathons,
completed 24-hour endurance challenges, and
trained at the best facilities in the country. But
Bobby Maximus nothing prepared me for this.
has three words of
In the final 500 metres, with Maximus
advice: Decide.
Commit. Succeed. reminding me that fatigue is more mental than
physical, I reached a new level of intensity. This
was not a workout. It was a revelation.
Ive followed his methods ever since, and
theyve changed me both physically and
mentally. I no longer make excuses, and I
understand my fatigue. As a result, I can detach
PHOTOGRAPH LISA MACDONALD
from the pain and gain an edge.

Im hardly unique. Maximus has helped
countless people shatter their notion of what
their best could be. Thats why we wrote
Maximus Body together. To give you a taste, I
asked him to reveal whats most important to
reach peak fitness.

Always be willing
to place a bet
on yourself,
says Maximus.
Forge the I frequented the most my cars steering wheel,

the bathroom mirror, the fridge, the weight rack.
east to west to raise funds for cancer research,
a trek he started in 1980. He averaged a
Maximus Body Every time I saw a green dot, I told myself one
reason I was going to succeed. The very next
marathons worth of miles every day (on one
real leg and one prosthetic) until the cancer
Hone your body and endurance fight, I won Submission of the Night. You can spread and he had to stop after four and a
the Gym Jones way Bobby Maximus buy green dots at any office-supply store. half months and 5 300km. Still think a single
Every time you see one, tell yourself why marathon is a worthwhile goal?
Step 1: Get Your Mind Right youll reach your goal.
People who become supremely fit dont do Understand the Maximus 130-Hour Rule PHOTOGRAPHS BOBBY MAXIMUS (MAN ROWING), LISA MACDONALD (BIKE)
secret one-of-a-kind exercises, eat superfoods Fitness can seem like a journey with no end in
ARE YOU MAXIMUS FIT?
or chug magic supplements. They just work sight. Heres a different take on it: 130 hours. In
If you can attain all these fitness
harder. They dont quit or make excuses or my experience, thats all it takes to get yourself
metrics, youre truly fit.
take shortcuts. That kind of discipline comes into shape. Train hard for an hour a day, five
from the organ between your ears, not the days a week, and youre there in six months. Back squat Twice your body weight
muscles below them. Try these two mind-
Deadlift 2.5 times your body weight
hardening exercises. Step 2: Dream Big
Front squat 1.5 times your body weight
Go Green People often come to me with goals that are far
Self-doubt poisons performance; green-light too easy. Their ceiling should actually be their Bench press Your body weight for 10 reps
thoughts are the antidote. If you catch yourself floor the least they expect to achieve. Turkish getup Half your body weight
thinking Im too tired or I need to slow down, For example, if a guy tells me his goal is to do 500-metre row 1 minute, 30 seconds
reverse it by saying, Ive got this, or This is a marathon, I tell him about Terry Fox. In 1977 60-second fan bike sprint Burn 55 calories
easy, or I feel great. Fox was diagnosed with osteosarcoma, a rare 2 000-metre row 7 minutes
You can take it a step further. When I was in cancer, and doctors amputated his leg. 1.5-km run 8 minutes, 45 seconds
the UFC, my sports psychologist, Brian Cain, Even with one leg, Fox wanted to run. To 10K run 50 minutes
had me put little green stickers over the places him, that meant running across Canada from

Muscle + Fitness
THE THREE BEST CARDIO

WORKOUTS FOR LIFTERS
The Treadmill Burner

Run for 8 minutes. Then rest for 2 minutes
as you set the treadmill to its steepest
incline 15 degrees is ideal. Now run as
fast as you safely can for 45 seconds.
Maximus Stats Hop off (feet on the rails) and rest for
Height 1.9m 30 seconds. Thats 1 round; try for 6.
Weight 114kg
Body fat 10% The Top-End Test
Row for 60 minutes straight, trying to cover
100kg bench
press 36 reps as much distance as possible. If you can
Squat 238kg hit 15 400 metres, youre a cardio beast.
Deadlift 274kg
The Perfect Recovery
500-metre row 1:16.9
On days you dont lift, do 30 to 60 minutes
60 sec. AirDyne 89 calories of low-intensity rowing, running or biking.
Daily calories 8 000
Favourite muscle
meal Organic double Step 4: Be Good at Everything
cheeseburger Too many people pursue one aspect of fitness at
the expense of all others. Lifters wont do cardio
because it might limit their gains, while runners
Step 3: Kill Your Excuses wont lift because they fear the extra muscle
Robert Wood, 45, is 1.7m and weighs 72kg. He works about 60 hours a week and travels at least might slow them down. Those concerns may
a week out of every month. He has a wife and family that he puts above all else, and he lives about have some validity, but only at the highest levels
45 minutes from our gym, a 90-minute round trip. of sport. The rest of us can and should achieve
Despite all those built-in excuses, Wood can hit all the fitness standards laid out in Are You high levels of fitness in multiple areas.
Maximus Fit? [previous page], a truly incredible achievement for anyone. Thats why I use him as a Consider Paul Timmons, a 48-year-old
litmus test for bullshit. When someone tells me he cant achieve his goals because of some limitation, gym owner from Rehoboth Beach, Delaware.
I can say, Well, Rob did it. Why cant you? Timmons is a prime example of what happens
when you vary your training. He looks rather
unassuming, and you wouldnt feel intimidated
if you ran into him on the street. In fact, if you
RUN A TIME AUDIT BUILD A REP GRID
had to guess what Timmons does for a living,
I dont have the time is the single The second most common excuse:
you might peg him as a high school maths
most common excuse I hear. I respond I dont have equipment. I train a lot of
teacher, or maybe an accountant. Thats why
with my infamous time audit. We stand Special Forces soldiers, men who more
most people are shocked when I mention that
at a whiteboard and I write a big 168: often than not are deployed to areas
Timmons is one of the fittest men to ever train
the number of hours in a week. Then where they have the same limitations.
at Gym Jones. He set a Delaware state power
we break it down, as shown below. The solution: rep grids.
lifting record, finished the Ironman triathlon
Estimate the number of hours you spend Draw a 1010 grid on a piece of paper. in Kona in a blindingly fast 11 hours, and was
per week on each activity. You dont have Choose a body-weight exercise push-up, the top-placing American in his age group
to be exact. If anything, you want to err on squat, lunge and do a few reps. Write the at the 2 000-metre World Indoor Rowing
the high side. number of reps in one of the boxes. Keep Championships.
at it throughout the day until youve filled If youre an endurance freak, check out our
Work: _____ hours strength programme in the next few pages.
Sleep: _____ hours the grid. Even if you do just 3 reps each
time, youll do 300 by the end of the day. If youre mostly a lifter, add the three cardio
Eating: _______ hours routines above to your regimen.
Commuting: ______ hours
Family time: ______ hours
Errands: ______ hours
Its not a pull-up unless

Chores: ______ hours
Total: ______ hours
your chest touches the bar.

168 (your total) = hours each week you
have for exercise

Muscle + Fitness
The Maxims of Maximus

Sometimes youre the hammer, other
times the nail.

No rest is taken except the rest that is earned.
Do whats right, not whats easy.
Step 5: Strive for Daily Gains

During a challenging workout, your brain The Hacks Pack athletes followed the four
holds your body back. To bypass those self- strategies below, and it paid off in a big way: The
imposed limitations, you need to understand squad won the CrossFit Games two years in a row.
the difference between exercising and training.
About a year and a half ago, I met Matt. He was 1. Get More Sleep
far from a fitness rookie. He had been working Poor sleep saps your strength, makes you
out four to five days a week with personal more prone to injury, and messes with your
trainers and was in good shape. But Matt was metabolism. When I work with people who
only doing exercise. I showed him how to train. need to get ripped quickly, I require them to
I worked with him to create a plan with big get at least nine hours of sleep a night. Here
fitness goals that he thought were unattainable. are two easy ways to help make that happen:
But he changed his mentality, focusing on Step 6: Sweat the Small Stuff hang blackout curtains to turn your bedroom
performing slightly better each day than the In theory, if you exercise too hard and too often, into a darkroom, and shut off and stash all your
previous day and pushing through pain. your body starts to break down. Thats called electronics an hour before bedtime.
Within just weeks, Matt showed overtraining. Sure, muscle can literally break
improvement. After months, there was down in extreme cases, but the truth is theres 2. Manage Your Stress
significant physical change. This programme no such thing as overtraining; however, its Life stress impairs healing, and your body
allowed him to hit those seemingly impossible possible to under-recover. doesnt have the resources to recover from both
performance goals and build more strength In 2012 and 2013, I trained Hacks Pack, a life stress and workout stress. Theres no single
than he thought he could. six-member squad from Ute CrossFit that com- best way to recover from life stress, and we all
This incremental approach works for three peted in the CrossFit Games team series. They have our own tricks. Rob Wood meditates for
reasons. First, it forces you to train that is, to trained 15 to 20 hours a week running, sprinting, 20 minutes a day. A friend of mine builds Lego
P H O T O G R A P H S B O B B Y M A X I M U S ( S K I - E R G A N D S Q U AT ) , L I S A B O S H A R D ( K E T T L E B E L L S )
keep specific performance goals in mind. Sec- rowing, lifting always at full tilt. Yet they never sets with his kids. Whatever helps you unwind,
ond, it allows for steady improvement, which became overtrained. Thats because I hammered do it daily.
builds fitness and psychological resilience. this point home: training your body is just half
Third, and perhaps most important, it can help the battle. 3. Walk
you overpower mental roadblocks and teach Hard workouts tear up your muscles and A few years ago, I suddenly found myself lifting
you the feeling of hard work. impose stress on your system. Fitness improves heavier and running faster. What changed?
Over time, as the small improvements add outside the gym, when your body repairs itself. Id recently adopted a dog, and I was walking
up, you understand what hard work feels like, More efficient recovery allows you to train more an extra 30 to 60 minutes a day. A daily walk
and you find your true limits. often and improve faster. increases bloodflow, helping you recover from
tough workouts. Its also a low-impact way to
burn a few more calories.
There are seven days

4. Tend Your Muscles
Life and exercise conspire to make some of your
muscles tighter than others. Tighter muscles
in a week. Someday is increase your risk of injury. My clients foam-

roll and do targeted mobility exercises before
not one of them.

workouts for at least 10 minutes. I roll my muscles
for 20 minutes each night as my wife and I watch
our favourite TV series.

The Maximus
Body Plan
These five ready-to-roll workouts will harden your body, strengthen your mind,
and push you to new peaks of fitness and health
DIRECTIONS You can mix and match these five workouts in any way that makes sense to you as a
stand-alone programme, as add-ons to your current plan, or as an occasional challenge or change
of pace. The goal is to improve your performance each time you repeat one of the workouts.
workout 1 When I was fighting in the UFC and directions Do 1 set of push-ups, 1 set of pull-ups, and 1. Push-ups: AMRAP
The Holy working as a police officer, my time 1 set of dips. Thats 1 round. Do as many rounds as you 2. Pull-ups: AMRAP
Trinity was extremely limited. I needed to can, resting as little as possible. Your goal is AMRAP (as 3. Dips: AMRAP
pack a ton of work into a short time many reps as possible) of each exercise in 30 minutes. Time: 30 minutes
so this body-weight workout was But dont max out on a set or youll be too tired to continue.
born. Itll give your muscles size That means if you can do 30 push-ups, 15 dips, and 10
and staying power. pull-ups, you should do sets of 5 to 10 push-ups, 3 dips,
and 2 or 3 pull-ups. Increase your total reps each workout.
workout 2 This workout presents you with what directions Programme a rower for intervals: 30 seconds 1. Row: 30 seconds on, 90
Cant I call the moment, when your brain of work and 90 seconds of rest. Pace yourself so you row off, starting at 140 metres and
Versus tells you to shut it down and quit. If exactly 140 metres no more in 30 seconds. Rest 90 adding 1 metre each round
you obey your brain, youll stay the seconds. Thats 1 round. Next round, row 141 metres in Time: 30 minutes minimum
Wont same. Persevere and youll achieve 30 seconds. Add 1 metre to each round until you cant (15 rounds) or until you or
an improved version of yourself. or wont go any further. your body quits
Each time, ask yourself if it was your
mind or body that decided to quit.
workout 3 This deceptively simple total-body directions Do the exercises in order as a circuit. Start 1. Barbell bench press
Five workout mixes heavy lifts and with 10 reps of each. Then do 9, 8, and so on until you do 2. Barbell deadlift
Fifty-Five body-weight exercises; the goal is just 1 of each in the final circuit. Thats 55 reps of each 3. Push-up
to build both muscle and functional exercise, or 275 reps altogether. Rest as needed through- 4. Pull-up
strength. When you finish, youll be out, but try to complete the workout as quickly as possible 5. Barbell back squat
done, figuratively and literally. while maintaining good form. If you need to use a single Reps: 10-9-8-7-6-5-4-3-2-1
barbell, choose a weight that works for the weakest of the Time: 15 to 25 minutes
three powerlifts (probably the bench press), keeping in
mind that youll have to move it from the bench to the floor
to your shoulders between exercises.
workout 4 This workout ramps up your car- directions Do any cardio exercise you want running, 1. Hard cardio (your
30/30 diovascular output so you can go cycling, rowing, stair-climbing as hard as you can for choice), in 3 blocks
faster and longer in endurance 30 seconds. Then rest 30 seconds. Thats 1 round. After of 10 minutes each
events and can better handle 6 rounds, rest 4 minutes. Thats 1 block. Do 3 blocks Time: 30 minutes
high-intensity lifting days. (18 total rounds).
workout 5 If just one workout could give you directions Perform the exercises in the order shown. 50 reps each
The the Maximus Body, it would be Complete 50 reps of each and move on to the next, rest- 1. Pull-up
Maximus this 500-rep nightmare. It includes ing as little as possible. Once you complete 50 reps of 2. Barbell back squat
my favourite muscle and strength the final exercise, youre done. 3. Barbell deadlift
500 exercises, all done at a rapid pace 4. Goblet squat
to increase fitness as you burn fat. Note: If your pull-up form falters because youre too tired, 5. Barbell bench press
Win-win! Finish as quickly as pos- switch to inverted rows. Theyre easier and will help you 6. Barbell strict press
sible while maintaining excellent build the required strength to eventually do 50 pull-ups. 7. Push-up
form. Ill often do this workout both 8. Ball slam
before and after a training pro- 9. Box jump
gramme to help me see just how 10. Burpee
much Ive improved. Enjoy. Time: 15 to 30 minutes
Trainer: Bobby Maximus, coauthor of Maximus Body and general manager and training director of Gym Jones in Salt Lake City

Muscle + Fitness
Push-Up
Assume a push-up position with your arms straight and hands slightly beyond shoulder width. Bend at the elbows and lower your body until your
chest nearly touches the floor. Pause and push your body back up.
Dip Pull-Up
Grab the bars of a dip station and lift yourself so your arms are straight. Hang at arms length from a pull-up bar using an overhand grip
Bend your knees slightly and cross your feet behind you; this is the start- thats about shoulder width. Pull your chest to the bar as fast as you
ing position. Shift your torso forward, bend your elbows, and lower yourself can; then pause and take 2 seconds to lower yourself back to the
as far as you can without discomfort. Push back up to the starting position. starting position.
Barbell Bench Press Barbell Deadlift Barbell Back Squat

Lie on your back on a bench, a barbell racked Bend at your hips and knees and grab the bar Load a barbell and hold it across your back
overhead. Using an overhand grip thats just overhand, your arms straight and hands just out- using an overhand grip. Your feet should be
beyond shoulder width, unrack the bar and side your legs. Brace your core and flatten your slightly wider than shoulder width. Push your
hold it above your sternum, keeping your arms lower back. Pull the bar straight up your shins as hips back, bend your knees, and lower your
straight. Lower the bar to your chest, and then you thrust your hips forward. Carefully lower the body until your thighs are parallel to the floor.
push it back to the starting position. bar to the floor, keeping it close to your body. Push back to the starting position.

Goblet Squat Box Jump
Using both hands, cup a dumbbell in front of your Stand facing a box, your feet slightly wider than
chest. Push your hips back, bend your knees, your hips. Push your hips back, bend your knees,
and lower your body until your thighs are parallel and jump onto the box. Land with both feet. Step
to the floor. Push back to the starting position. down and reset your body for the next jump.
W O R KO U T B Y B O B B Y M A X I M U S P H O T O G R A P H S B E N G O L D S T E I N
Ball Slam Barbell Strict Press

Keep your elbows slightly bent as you lift a ball With your hands just beyond shoulder-width
overhead and then slam it to the floor in front apart, grab the bar overhand and hold it in front of
of you as hard as you can. If the ball doesnt your shoulders. Press the bar directly above your
bounce back up to your hands, grab it from the head, moving your chin out of the way, until your
floor and immediately start the next rep. arms are straight up. Lower it along the same path. Burpee
Stand with your feet slightly beyond shoul-
der width. Bend at your hips and knees and
squat until you can place both hands on the
Want More Workouts? There are hundreds of them in Maximus Body, floor. Kick your legs back into a push-up posi-
plus the most effective fat loss plan MH has ever created, along with tion. Do a push-up; then immediately reverse
thousands of ways to maximize your fitness. R399, maximusbody.com the move, jumping at least 6 inches as you rise
from the squat. Begin the next rep as soon as
your feet land on the floor.

Run
Your
Best
5K
Every guy and his granny is
out slogging a 5K. Cut your
30-minute time to under 24
with this plan from running
coach Greg McMillan
BY JULIA BEESON POLLORENO
PHOTOGRAPH SEAN LAURENZ

Muscle + Fitness
BEFORE YOU START

WEEK 1 WEEK 2 WEEK 3 WEEK 4
Find a watch with a lap button.
Run 20 to 40 minutes, 3 or 4 days MONDAY MONDAY MONDAY MONDAY
a week, for 2 weeks. Rest or cross-train Rest or cross-train Rest or cross-train Rest or cross-train
Complete at least one 45-minute TUESDAY TUESDAY TUESDAY TUESDAY
run at your own pace with rela- Cross-train or 100m, 8-10 times, at Cross-train or 40-60 100m, 6-8 times, at
tive ease. No walking or whining! 40-60 min. easy run 5:10min/km (100m min. easy run 5:10min/km (100m
jog between each) jog between each)
WEDNESDAY WEDNESDAY
WHY THIS PLAN WORKS Rest, cross-train, or WEDNESDAY Rest, cross-train, or WEDNESDAY
Yes, its a tough programme 30-45 min. easy run Rest, cross-train, or 30-45 min. easy run Rest, cross-train, or
youre teaching your body to 30-45 min. easy run 15-20 min. easy run
THURSDAY THURSDAY
outwit your mind. Researchers
400m, 8-12 times, at THURSDAY Three 1.5km runs at THURSDAY
suggest that your brain can act 5min/km (200m jog 800m, 4-6 times, at 5min/km (400m jog 400m, 4-6 times, at
as a brake by anticipating dam- between each) 5min/km (400m jog between each) 5:10min/km (200m
age to your body and slowing you between each) jog between each)
down before youve reached your FRIDAY FRIDAY
potential. To get faster, you need Rest, cross-train, or FRIDAY Rest, cross-train, or FRIDAY
to override this wiring, McMillan 30-45 min. easy run Rest, cross-train, or 30-45 min. easy run Rest, cross-train, or
30-45 min. easy run 15-20 min. easy run
says. That means pushing through SATURDAY SATURDAY
discomfort, which may help you 30-45 min. easy run SATURDAY 30-45 min. easy run SATURDAY
go harder. Mid-race, km 2.5 to 3 is 30-45 min. easy run 15-20 min. easy run
critical. Know that if you can just SUNDAY SUNDAY
keep your pace on target through 1.5km run at 5min/ SUNDAY 2.5-3km run at 5min/ SUNDAY
km; push harder the 1 mile as fast km; push harder the Race day!
this section of the race, you will
last 200-400m as you can last 200-400m
achieve your goal.
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than a few km before falling out of form. But to and stable support mechanics into one big feet or a tendency to lean forwards while
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when you started, you need to be able to har- FlyteFoam is the lightest cushioning ASICS ankle and under your heel to prevent that
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an engineered forefoot that generates force bounces back well after every strike, making bootie fit with a thick, single layer of underfoot
from both heel strike and toe-off, propelling you feel like youre running on a cloud, while cushioning that absorbs the upward force of
you forward at speed. The tight fit is another reinforced fibres in the upper mesh wont let impact and distributes it evenly along the
plus, locking your foot in place and helping your foot rock from side to side as you run: length of your foot. In English: you can move
you maintain proper form just long enough to together, these features keep you comfortable naturally at your own pace, comfortably and
finish with the flyers. and well-aligned while moving forward, without injuring yourself, for longer.
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Muscle + Fitness
Does My Body
THE AGE OF
T
ectomorphs
and endo-
Look Big/Skinny/
morphs is
over. In 2017,
a mans phy-
sique follows
Fat in This?
the more modern trends of Skinny
Fat, Gym Bro and Dad Bod. You
might recognise yourself as one.
You may have aspects of all three.
Either way, youre not doing your
The answer? Probably, yes. Most modern men can count them- health or physique any favours.
To transform you inside and
selves in one of three clubs: Skinny Fat, Gym Bro or Dad Bod. out, weve compiled a guide to
To truly transform, you need to understand your weaknesses, the three shapes, with fitness
and know how to defeat them. Start here prescriptions to cure yourself
of their symptoms. This is your
BY JAMIE MILLAR PHOTOGRAPHS OLIVER BURSTON
body of evidence.

Muscle + Fitness
The beanpole-fatty boasts a

naturally slender frame, but
most of his bulk is hidden.
THE STATS /
Compound Carving
While compound lifts reawaken both metabolism and mus-
cle, theres more fun to be had in ditching the barbell for
unstable random-object work. These moves from Walker
incorporate the most underused gym kit so thats less time
queuing at the rack and more time working. Forget long-dis-
tance cardio, too: cutting down rest between sets is a far supe-
rior way of torching fat. Call it the Everyman Strongman Plan.
20%
The fat-begetting
1. Farmers Walk
increase in blood
3 sets of 30sec
glucose caused by
with 10sec rests
an overabundance B
Holding two heavy things
of the stress hor-
dumbbells, hay bales
mone cortisol*.
walk forwards, taking
short, quick steps while
keeping your posture
upright, shoulders back
(A & B). Keep going until
1/ The Skinny Fat Man your grip gives out. A
That most deceptive of body types, the beanpole-fatty boasts

a naturally slender frame, but like an iceberg, most of his bulk
is hidden. Its this visceral fat around the midriff that makes 2. Single-Arm
him critically unfit, with worrying long-term health implica-
21 Kettlebell Swing B
tions. Its time to stop hiding and redress the balance. 3 sets of 20 reps
The number of with 10sec rests
days of HIIT it takes Feet shoulder-width apart
Visceral Panic
to reduce visceral and knees soft, take a 12kg
Often found hiding in plain sight, the Skinny Fat man is fat by 18%. kettlebell in one hand then
unlikely to fess up to the appellation mainly because hes swing it through your legs
unaware of it. Sure, he looks okay in a T-shirt, but underneath THE BODY SHOP / (A). Engage your core, hips
hes a not-so-hot mess, with visceral fat suffocating his inter- Drink This! and shoulders to drive it up
nal organs, drastically increasing his risk of type 2 diabetes. A study in Obe- to chin height (B). Do 10
In short, his long-term prospects are slimmer than his arms sity Journal found reps per side to complete A
and he has fat chance of reaching a ripe old age. adirect correlation one set.
As well as poor training habits, stress and overeating between zero-calo-
rie fizzy drinks and
can cause your body to stockpile fat, says PT Tim Walker of
visceral fat around
Evolution of Man Training. As a result, its likely that your your waist. Soda
testosterone levels have plummeted in inverse proportion water with a slice
3. Medicine Ball Lunge
to oestrogen, leading you to pack on lard in female places. of lemon is a sugar-
with Overhead Press
Think triceps (bingo wings), chest (man boobs) and hips free alternative to
3 sets of 20 reps
A
(they dont lie). So, while you may feel in fine fettle, if youre hit that refreshing
with 10sec rests
Grab a medicine ball (A)
carrying a little extra heft, ask yourself: are you burning the sweet spot dont
and step forward with your
candle at both ends by getting to work early then staying up be fooled by Diet
right foot, lowering your
late? Does training actually mean the occasional jaunt round labels and badges.
left knee to the ground.
the park? If the answer to either is yes, its time to act. Both legs should form right
Buy This!
The immediate reaction when we gain weight is to hit A pair of dumbbells.
angles. Simultaneously
the cardio hard, but steady-state runs actually raise the stress push the ball overhead (B)
If youre new to B
hormone cortisol, cannibalising what muscle you do have, and hold for three seconds.
lifting, these are
says Walker. Cue severe iron deficiency, leading to lethargy, Drive back up and repeat
an ideal tool for
10 times per leg.
heart palpitations and headaches none of which will put teaching stability
you in an optimum training mindset. The key issue at the and form, with
heart of the Skinny Fat physique is an imbalance between adjustable weight
lean muscle and fat, he says. The solution is to reverse options preventing
you from lifting too
this ratio in favour of muscle by shocking your system into
heavy too soon.
action. Joining the gym might be a good start.

Muscle + Fitness
The Dad Bod physique will

hinder your ability to grow
new muscle and repair injury.
THE STATS /
Growth Spurt
If age or indolence has grounded your gains, high-intensity
drop sets will lift things off the ground. Whatever youre
doing, aim for twice as many reps as normal, lifting your usual
weight. When you tire, drop the weight by 20% and keep
going with this method until youve finished all reps. Pushing
through fatigue engages dormant muscle fibres, promoting
growth and strength to recapture your youthful physique.
34% 1. Dumbbell Squat

The amount by
2 sets of 20 reps
which testosterone A
A heavy bar on your back
in new dads can
isnt ideal when working
plummet.
towards failure. Hold dumb-
bells by your sides (A) and
slowly lower into a squat B
with your back straight (B).
Explode up and repeat,
2/ The Dad Bod reducing the weight by
2kg each time you feel
like you cant go on.
The owner of the ubiquitous Dad Bod combines the occa-
sional moderate hour at the gym with more frequent epicu- 8
rean sensibilities. Unchecked, his Mr Average physique The number of 2. Bench Press
will hinder both his ability to grow new muscle, and to weeks spent taking 2 sets of 20 reps A
repair injury. And, unless youre a millionaire film star, omega-3 supple- Lying on a bench, start
its a difficult look to pull off. ments for anabolic with a barbell weight you
resistance to can comfortably lift for
reduce, reigniting 10 reps. Lower the bar
Benched Benefits your ability to to touch your chest (A),
Whether youre out of the game completely or no longer see- build muscle. then power it back up
ing the fast results you did 10 years ago, lapsed athletes face (B). Once you hit the wall,
a triple threat, says career extension specialist Mackie Shil- THE BODY SHOP / drop 5kg and continue
stone. Having helped quarterback Peyton Manning lift the Eat This! with a spotter on hand
Super Bowl trophy last year after his multiple neck surgeries, Uncovering hidden should your arms give B
65-year-old Shilstone still terrifies clients such as, ahem, abs involves rework- out before your will does.
Serena Williams with his fitness levels. If we let fitness ing your nutritional
intake. With excep-
slide, we face sarcopenia, or age-related muscle loss; anabolic
tional levels of glu-
resistance, which is the failure of exercise to stimulate growth tamate source of
like it did when you were 20; and a significantly reduced abil- the satiating fifth
3. Dumbbell
ity to recover, he says. taste umami soy
Lateral Raise
A
If you happen to be a Dad Bod denier, complacency is your sauce is your friend.
2 sets of 20 reps
A bodybuilders favour-
enemy. Whether its a penchant for partying or a new addition Douse lean meats
ite, this ropes in the entire
to the family keeping you awake at night, its clear your prior- and veg in the Japa-
upper back, shoulders and
ities have shifted since those halcyon days when you could nese staple to curb
triceps. Stand up straight
pack on muscle and keep off fat while eating whatever, when- overeating. B
with a medium-weight
ever. In your head, youve still got it; in reality, youve got a dumbbell in each hand
Buy This!
burgeoning middle-aged spread and fading muscle memory. If you are going
(A). Raise your arms to
But turning things around doesnt require Inception levels the sides to make a T
back to the gym,
of complexity. By far the biggest contributor to the Dad Bod is shape (B). Lower and
dont just reach for
being too busy or tired to dedicate proper time to progression, repeat, working down the
your old knackered
rack until all reps are done.
says Shilstone. The answer isnt more time in the gym, but to trainers. The Nike
rethink what youre doing while youre there. The same short Metcon offers the
warm-up on the bike followed by those biceps curls youve stability and grip
been doing forever wont solve anything, says Shilstone. To you need to lift with
confidence and stay
mix things up, its time to embrace a technique beloved of
injury-free.
Arnold Schwarzenegger, a.k.a. the True Fitness Daddy.

Muscle + Fitness
Egocentric strength training

lacks imagination and can
hide serious weaknesses.
THE STATS /
Muscle-bound Mobility
Bringing in the neglected postural muscles and glutes will
promote far greater mobility than simply alternating chest
and arms ad infinitum. However, bad habits are the hardest to
break and in the gym, our man has a reputation as someone
who lifts and leaves. The solution is to continue behind closed
doors with Wongs 20-minute evening stretch session. (You
can even do it in front of Jersey Shore.)
1. Ys and Ts
3 sets of 10 reps
Hinge forward at the
15
A
waist, knees slightly
bent and back flat.
The number of
Raise your arms over-
minutes, three
head to form a Y-shape B
times a week, you
with your thumbs up
should spend
(A). Then reach your
working on back
3/ The Gym Bro stretches to main-
arms to the sides for
Mr T (B). Thats one rep.
tain good posture.
He definitely lifts, but sadly hes more focused on filling his

deep V-neck T-shirt than crafting a well-balanced physique.
He might act like king of the gym, but his egocentric strength 2. Single-leg squat
training lacks imagination and is invariably hiding serious 3 sets of 10 reps
weaknesses which become painfully apparent on legs day. Start with your right leg
raised off the ground
Upfront Imbalances
This guy is at his best when approached face-on, thanks to
150% (A). With your arms out-
stretched in front of you,
The rise in hospital- slowly lower into a squat
his habit of constantly training from the front in the following isations from weight position with your left
order: chest, shoulders, abs. But a sideways glance tells a dif- training since 2003. leg bending through 90 B
ferent story: his shoulders slump forward over his too-tight degrees, and your right
A
pecs, his behind protrudes and his lower back curves because THE BODY SHOP / leg parallel to the ground
of taut hip flexors. He may hold the gyms deadlift record, but Eat This! (B). Return to the start;
hed struggle to raise his hands above his head or complete The connective tis- 10 reps per leg is one set.
a 5K without collapsing all of which can lead to flexibility sues around your
muscles have vis-
issues in later life.
coelastic proper-
Dalton Wong of Twenty Two Training started out in mobil- ties, meaning theyre
ity and rehab and has seen his fair share of poor postures. slow to recover from
3. Prone Leg Curl
A
Many men who train have that rounded kyphotic posture, damage. Give them
3 sets of 20 reps
leading to shoulder, neck and back pain, he says. They have Lie face down with a resis-
a much-needed hit
tance band looped around
a no pain, no gain mentality, so they work through it. Inside, of reparatory col-
both ankles. Tighten your
theyre in terrible shape: stiff, sore and shovelling protein into lagen by dining on
core and bend your right
their stomach, which is distended because they cant digest it bone broth after your
leg at the knee (A). Bring
all. Not the kind of bulking you had in mind, is it? toughest session.
your right heel as close
When it comes to rectifying the situation, regeneration is to your glutes as possible
Buy This!
the name of the game. For the most part, those MMA fighters A resistance band
before slowly letting go
the Gym Bro wants to emulate go hard, go home and get mas- (B). Do 10 reps per leg to
may not be the man-
sages. Wong suggests releasing your hip flexors with a foam complete a set.
liest of purchases,
roller and your pecs with a therapy ball. Not only will this but if you want to B
improve your range of motion, it will also flush toxins from keep training long
your muscles, saving you painful DOMs while boosting your after your bros have
bench press PB in the long run. injured themselves
You should also rejig your regime to emphasise your pos- out of the game, this
is the heavy hitter
terior chain: For every one chest exercise, do three back,
for you.
says Wong. Having good posture will never be a negative.

Muscle + Fitness
BRAND
NEW
SERIES!
GUILT-FREE "RICE"
This swap-out trick from
Mike Roussell was a big hit
when I Instagrammed it
(@bjgaddour). Cut cauli
flower into chunks and pulse
it in a food processor until
it looks like rice. (Its easier
to do in batches.) Use it any
way youd use rice; even stir-
fry with eggs and chicken.
1 1 Single-leg hip thrust, s

Put your head and shoul-
extended in a T. Lift your
hips upward. Complete th
1 1 Single-leg hip thrust, should

Put your head and shoulders o
extended in a T. Lift your left leg
1 1 Single-leg hip thrust, shou
hips upward. Complete the reps
Put your head and shoulders
extended in a T. Lift your left
2 hips upward. Complete the re
BINGE TRAINING
The Couch Crusher

Cricket and golf are back slow as ever. Squeeze in these moves
2
2
2
2 Bulgarian Split Squat
Put your right foot on the
body as deeply as you ca
into the floor to push bac
2 Bulgarian Split Squat
Put your right foot on the couch
body as deeply as you can. Pres
2 Bulgarian
into the floor toSplit
push Squat
back up. S
Put your right foot on the cou
body as deeply as you can. Pr
into the floor to push back up
(and your glutes) while you watch

BY BJ GADDOUR ILLUSTRATION MICHELE MELCHER 3
3 Decline Pushup
Put your feet on the couc
close to the floor.
3
3 Decline Pushup
DIRECTIONS This sequence is perfect for those commercial breaks. Do the moves for 50 seconds 3
Put your feet on the couch and
close to the floor.
3 Decline Pushup
each, resting 10 seconds between them. For the hip thrust and split squat, spend 25 seconds
Put your feet on the couch an
close to the floor.
3
on one leg before switching to the other. Finish with the push-up variations. Complete 3 to 5
circuits. Its body weight only, but your body will feel like heavy weights in the later reps.
I L L U S T R AT I O N S + I S M ( W O R K O U T )
1 Single-Leg 2 Bulgarian 3 Feet- Elevated 4 Hands-Elevated

Hip Thrust Split Squat Push-Up Push-Up 4
4
4 Incline Pushup
Put your hands on the co
Use the couch to support Put your right foot behind Put your feet on the Put your hands on the 4 to it.
your head and shoulders, you on the couch and couch and lower your couch and lower your 4 4 Incline Pushup
Put your hands on the couch an
with your arms extended in lower your body as deeply chest close to the floor. chest to it. When youve
to it.
4 Incline Pushup
Put your hands on the couch
a T. Bring your right leg as you can. Press your front Maybe put a towel on the finished your circuits, to it.
toward your chest and heel into the floor to push couch to protect it from spread that towel out
push your hips upward. back up. your filthy sneakers. before flopping down.

WHAT
DO YOU
MAPULE NDHLOVU
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Star 2016
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/
January/February 2017 49
W O M E N S H E A LT H
Sex
Relationships
ARE YOU
YOU SEEM
UPSET.
YOU NEVER
ABOUT WHAT?
IM
CONFUSED.
ARE YOU
WAIT, WHAT?
BATTLE OF THE
ANGRY?
IM NOT ANGRY.
LISTEN TO ME.
THATS IT EXACTLY.
CALLING ME FAT?
In case you havent
BRAINS
noticed, her mind
works differently
from yours. Heres
how to bring the
two closer together
BY ERIC SPITZNAGEL
STEPHEN HAWKING, THE MOST FAMOUS LIVING
S
quantum physicist in the world, is baffled by 2. MAN BRAIN WONDERS... 3. MAN BRAIN WONDERS...
women. Think about that: this is a man who
expounds on Euclidean quantum gravity and has She cried during an Allan Why does she get miffed
Gray commercial. Thats... when I happen to notice other
theories about the black hole information paradox,
insane, right? womens cleavage?
a concept we cant even pretend to grasp. But when
it comes to members of the opposite sex, Hawking
calls them a complete mystery. As Dr Brizendine explains, Women may actually be
This might seem discouraging. If the author of The Theory of Every- About 24 to 48 hours before biologically programmed to
thing thinks women are unfathomable, what hope do regular guys have? a womans period begins, her pro- notice us noticing breasts. When
But the problem isnt that Hawking, a brilliant man, cant understand gestin is dropping and she... a mother nurses her offspring,
them. The problem is that Hawking, like a lot of us, isnt looking at the Ooookay, Doc, lets stop there a mother lode of the love hor-
situation properly. before someone gets hurt. While mone, oxytocin, floods into her
A big mistake men make is trying to put themselves in a womans this may be true, making hormonal brain. The intense bond this cre-
shoes, says Louann Brizendine, a neuropsychiatrist at UC San Fran- assumptions is always a bad idea. ates basically hardwires the mater-
cisco and the author of The Female Brain. They look at a woman cry- Itd be like a woman saying to a nal instinct to protect her young,
ing and try to identify with it. But they cant do that. For a guy, if youre man, Why are you staring at me? says Larry Young, a neuropsychia-
crying, it means some serious shit has happened. So in that situation, Do you have a boner? trist at Emory University. A similar
putting yourself in another persons shoes wont bring you closer to Theres better biology to explain bond is aroused when she sees you
understanding them. her tears. In the 1980s, the bio- her baby now eyeballing another
Hawking didnt approach the riddle of black holes by thinking, chemist William H. Frey analysed womans breasts.
How is this black hole like me? He did it by removing emotion from the chemical properties of emo- But what about the woman
the equation and saying, Okay, lets see whats really going on here. tional tears (as opposed to those sporting the cleavage? When she
So thats our plan. Were going inside the female brain (headlamps onion-caused tears) and found that wears something revealing, is it
on; body armour secure!) where well use cold, objective science to they contain prolactin. As it turns cultural? Is she being driven by
explain her most perplexing behaviours. And while were at it, well out, women have much higher evolutionary history? Possibly. Its
identify what befuddles women most about men. blood levels of prolactin than men also possible that what she wears
Now thats what we call a meeting of the minds. do. Ipso facto, tears are more easily has nothing to do with attracting
provoked in women. a male gaze. Women may have
Men may also have a built-in many socially dictated reasons for
governor on tears. Testosterone adopting the sexualised look, none
has an inhibiting influence and of which have much to do with
to take it personally. Its not about elevates the threshold to cry, says intent to convey an interest in or
1. MAN BRAIN WONDERS... whether you can or cant solve the Ad Vingerhoets, author of Why consent to sex, notes Avigail Moor,
problem; its just the way her brain Only Humans Weep. Meaning, our of Tel-Hai College in Israel.
Why does she want to discuss is wired for problem-solving. testosterone is one of many rea- Translation: Her body may
every detail of a problem, She derives comfort from emo- sons why our tears dont spill until be on display, but its unlikely
even if I already know the tionally analysing the problem first something serious hits us, like a its on display for you, according
solution? in the same way you get comfort death or a World Cup loss. to the women Moor surveyed.
from acting on the problem imme-
If theres one thing weve diately, Dr Brizendine says. 2. WOMAN BRAIN WONDERS... 3. WOMAN BRAIN WONDERS...
learned from every hack stand-
up comic, its that women love to
He nearly cried the last time Why does he get miffed
yack. Except, sorry, its not true. 1. WOMAN BRAIN WONDERS...
he had the flu! Why is he such when I accuse him of always
A 2007 study from the University a baby when hes sick? thinking about sex?
of Arizona found that men average Why does he think he has
15 669 words a day, versus 16 215 the immediate answer to
everything and never seems The reason were not getting Men think about sex 19 times
for women.
to listen to me? any sympathy when we have a bug a day, or once every 50 minutes,
But even though the word salad
is because oestrogen not only pro- an Ohio State University study
is about the same size for each sex,
tects women from the flu but also found. Its still more often than
women seem to prefer to use ver- A lot depends on what was
helps lessen its severity. Thats women (10 times a day), but its
bal strategies to solve problems. happening while she was tell-
according to research published not always. The same study
Women have increased connec- ing you whatever it was you dont
this year in the American Jour- revealed that men think about
tivity between the left and right remember. Next time, tell her you
nal of Physiology. Apparently the food 18 times a day and sleep an
hemispheres of the brain, and men may have been suffering from
so-called man flu isnt entirely average of 11 times a day. So tell
connect more from front to back, inattentional deafness. If she
a myth. The next time youre sick her that if hot daydreams about
says Ragini Verma, a professor at questions whether such a thing
and she tells you to stop complain- taking long naps in nacho cheese
the University of Pennsylvania exists, cite the 2015 study pub-
ing, remind her that its easy to act count as sex to her, then sure,
who studies structural differences lished in the Journal of Neurosci-
tough with all that oestrogen. youre always thinking about sex.
P H OTO G RA P H S G A L LO/G E T T Y I M AG ES
between male and female brains. ence that reported the condition.
Male brains facilitate connectivity Researchers theorise that it stems
between regions that handle per- from focusing so intently on a
ception and action. Once men hear
something, they want to act on it. But
visual task that you momentar-
ily become deaf literally deaf to You dont have to know
with women, its more about the con-
nection between logic and intuition.
sounds you would otherwise hear.
Tell her that if you arent making why shes angry
So whats the solution? Take a
deep breath, let her talk, and try not
eye contact with her while shes
talking, youre not listening. just care that she is.
Sex + Relationships
reminded her that, yeah, hot fried

potatoes would taste really good.
(The hunger hormone ghrelin can
be stimulated visually.) So next
time, just order the large fries and
look the other way.
5. WOMAN BRAIN WONDERS...
Why did he eat all that

pepperoni pizza? I barely
got any of it!
Men are more likely to stuff

their faces when a woman is pres-
ent. Well eat 93% more pizza (or
1.44 more slices) and 86% more
salad than usual, according to a
2015 Cornell study. This appears
to have evolved partly as a way of
signalling that the man has surplus
health, says study author Kevin
Kniffin. So tell her you ate the last
slice to prove you could protect her.
6. MAN BRAIN WONDERS...
She says shes not angry, but

I can tell she is. Why wont
she admit it and just say
whats bothering her?
Women are rarely rewarded

response typically used by males for anger the way men are, says Jes-
4. MAN BRAIN WONDERS... to deal with anxiety. When life gets 5. MAN BRAIN WONDERS...
sica Salerno, a behavioural scientist
stressful, women huddle together at Arizona State. Men, she says, are
Why does she go to the while the menfolk either start Why does she say shes
bathroom with her friends? not hungry and then keep seen as more competent when they
throwing punches or run for it. get mad, but women are labelled
eating my chips?
Remember this the next time as emotional. The good news: you
Women seek friendships for she has yet another girls night out dont have to know why shes angry,
different reasons than men or travels by female posse to the Some women have a com-
just care that she is. In a 2012 study,
do. They want to coruminate, restroom. What shes really saying, plicated relationship with food.
womens relationship satisfaction
says Tamas David-Barrett, a deep in her evolutionary memory, Nearly 90% of women are unhappy
strongly relied on whether their
behavioural scientist at the Uni- is I need to be with other women with their weight. They think about
partners were trying to understand
versity of Oxford. They meet up because Im worried our tribe might food roughly once an hour, and sex
their emotions and that was true
and then tell each other, often be gored by saber-toothed tigers or about every 90 minutes. (When
even if they werent succeeding,
in sequential monologue form, decimated by famine or pestilence. was the last time you thought
says study author Shiri Cohen. So
about their issue at that particular about sex? Probably while you
dont feel youre a failure if shes
moment in their lives. But men, were reading this sentence.)
4. WOMAN BRAIN WONDERS... cross. Just acknowledging her anger
he says, prefer active friendships. Theres the cultural pressure
will make her feel better.
Theyd rather socialise with other to be thin, which can make them
guys through another activity, such Why is he in the bathroom for self-conscious about eating in social
as playing golf or fishing. It could hours by himself?
situations, says Dr Brizendine. 6. WOMAN BRAIN WONDERS...
even be an imaginary action, says They dont want to be viewed as
David-Barrett, like going to the Men dont get nearly enough overindulging. Just because they How can he forget our
pub to watch a game on TV. alone time. In fact, we actively dont order their own chips doesnt anniversary again?
Women in particular typically avoid it. In a University of Virginia mean theyre not hungry. But for
behave this way because of an study, 67% of men opted to give many women, ordering a big meal is Seven out of 10 men struggle
innate biological instinct research- themselves a shock rather than the social equivalent of a man cry- recalling dates, according to a 2013
ers call tend and befriend, a UCLA be alone with their thoughts. So ing in public. Even if nobody cares, study of 50 000 people. And no, age
study discovered. Females of a spe- anytime a man is alone, even if its it still feels like everybody is staring didnt matter. Phrase it this way:
cies cope with stress by nurturing just on the porcelain throne, its in judgement. With so much uncertainty in the
their young (tending) and seeking a good thing. Tell her youre just Or maybe she wasnt hungry world, isnt it a comfort that you can
social contact (befriending). This staying on the can a while longer until she caught sight of your fries, rely on me to forget our anniversary
is different from the fight-or-flight to be a better man for her. and then her internal chemistry for the next 30 years?

Success
Money
RECYCLE
YOUR
CAREER
When my desk phone rang a rare
occurrence these days and I was asked
to meet my manager, now, there was only
one thought: was this it? Was this the
moment Id been anticipating for months,
the moment they dropped the hammer?
BY JOHN DENNIS
MAKING MY WAY PAST
M
oblivious colleagues, I
couldnt help but notice that
their phones hadnt stopped
ringing like mine had since
being moved sideways from
my dream job. Determined
not to live in the past, Id thrown myself into the
newly-created future-directions role one floor
up, in a different department but it was soon
clear those I reported to didnt quite know how
to act on the costly and complex implications of
my output. Meeting requests went unanswered,
reports went unread. From being a fairly signifi-
cant part of the furniture, I had been trans-
formed into a wall hanging; filling space, but
peripheral.
And now, after days of ominous email silence,
my foreboding crystallised as soon I entered the
office and saw the HR manager seated inside.
After all, it hadnt been long since Id been sitting
beside her to inform one of my staff members
that they were check that, the position they
held was being made redundant.
Thats when my jaw started working.
Oh, it was all very civil, solicitous even, as my
manager explained how market pressures
meant the company needed to cut down on
costs.
And at the moment your role just isnt gener-
ating any revenue, he said, apologetically.
True.
But that was hardly surprising, was it? I mean,
I had been charged with plotting a new course
for a company of 600 people that had spent a
century doing largely the same thing before
being broadsided by digital. All of three months
had elapsed, during which no-one had shown
the slightest inclination to invest time or dollars
in my blueprint, to spend money to make
money.
Not generating any revenue? No fucking kid-
ding! And what, that was my fault!?

Success + Money
I didnt say any of this. My teeth clenched, I nod-

ded occasionally to indicate I understood what
was being said. Which, in essence, was that after
spending about 40% of my waking life over the
past decade between these walls, I was surplus
YOUR
SURVIVAL
DO
BOUNCE OFF THE CANVAS
GUIDE
to needs. Whether forced or voluntary, redundancy leads
Some small consolation: Im hardly alone. to the same reality: your new job is finding a job.
As recent figures from Satistics SA and the trade Some people see it as a bit of crisis, says career
counsellor Dr John Taccori. I tell them that in East-
union Solidarity show, in the year to April 2015
ern philosophy there is no crisis only opportunity.
to 2016, 58 549 South Africans were made
DONT
Identifying what that opportunity is may not come
redundant. instantly, but moving towards it is infinitely better
How each person responds is subject to a than wallowing in self-pity.
host of variables, including age, career stage and The longer you leave it, the harder it is to get
financial obligations. In my case, they included BLOW YOUR LOAD going again, says Adrian Kelly, director of an out-
equal parts anger, relief (thank goodness I dont Always dreamed of owning a Harley, or hitting placement company that advises those in career
have to spend another day pretending what I do the tables in Vegas while ordering Cristal for transition. Okay, you might not be ready to start
is productive), irritation (dont they realise how your entourage? If youre fortunate enough to talking to people right away, but at least start think-
receive a big redundancy payout, now could be ing about what youd like to do.
much of an asset I am to the company?) and that
the time or not. What Kelly says goes double for older workers,
giddy mix of elation-fear you get before a para- Craig Bartholomew was CEO of a start-up says Taccori. Young people know theres no loy-
chute jump. company when, with little warning, the whole alty anymore, whereas older employees, particularly
And now my day my life suddenly yawned operation folded last year. those the other side of 49, come unstuck because
vacant in front of me. With a young family, I It was incredibly raw and I needed to completely theyre from a time when there was.
couldnt take my modest payout and go wild, wash the experience away rather than spend days People around 30 tend to change their employ-
that much I knew. Nor was I going to waste any staring at spreadsheets, recalls the 42-year-old. ers every two years and their careers every 8 to 10
energy being resentful. Some might be able to do that with one surf, but years. On the other hand, older people feel theyve
I needed a plan. I needed more. given everything, and they havent seen it coming.
That more involved splurging a chunk of his
Today, 18 months on, that plan starting with
redundancy package on a ski trip to the US with his
accepting that changes in my field meant I was young family. I felt Id earned it, but in hindsight I
unlikely to land a role like the one Id previously definitely shouldnt have gone. It led to significant
relished sees me in a good place, both finan- sleep deprivation later on.
cially and professionally. Youre far too careful to do something so rash?
In Eastern
I wont say it conformed entirely to the expert Dont think the sensible option of dumping it on
prescription on the following pages, but many your bond or clearing all your debts is necessarily
philosophy
of the strategies ring true as Ive embraced a the right move, either.
consultants richly varied if sometimes uncer- Above everything, your redundancy payout is
your living wage until your next paycheck your
there is no
tain life, reconnected with my kids, boosted
buffer to ensure you dont end up having to put your
my fitness and savoured some quality, redun- sneaker collection on eBay, or accepting the career
crisis only
dancy-bankrolled holiday breaks. equivalent of a rebound girlfriend out of necessity.
Heres how you, too, can find your way back You have equity in your home, but I learnt the
opportunity.
into the workforce on your terms after being hard way its not money the bank will let you get to
steered towards the exit. if you dont have an income, says Bartholomew.
PREPARE YOUR PARACHUTE

IF, AS OUTPLACEMENT EXPERT ADRIAN KELLY SAYS, THERES NO
SUCH THING AS A PERMANENT JOB THESE DAYS, WHATS YOUR
BEST MOVE? GET AHEAD OF THE GAME, WHILE STILL PULLING IN
A REGULAR WAGE:
UPDATE YOUR RESUM What do people say LOOK AROUND YOU seeing the axe com-
Regularly. Note your that youre great at? The most accessible ing from a long way
projects and the prob- Thats your brand. network, of course, away.
lems youve solved, DEVELOP YOUR is the one available UPSKILL NOW
advises Kelly. You NETWORKS within your organi- If you can see the
dont want to have LinkedIn is a great sation. Dr John Tac- writing on the wall,
been in a job for 10 example of being cori distinguishes you have a chance
years and fish it out relationship-driven, between employ- to begin your trans-
to find you havent says Kelly. It can ees who put their formation now, says
updated it at all. Kelly be an easy thing to heads down and bea- Taccori. Study
also warns against the ignore, but all you ver away and those part-time, start a
old shortcut of cut- have to do is stay in who are savvy and business or a hobby
ting and pasting from touch occasionally, have their ear to the on the side. People
position descriptions. say hello, catch up for ground. Its the latter underestimate how
What makes you a coffee. It all helps who often gain a com- that can translate
different? he asks. keep you visible. petitive advantage by into a full-time job.

DONT
BURN YOUR BRIDGES
DO
BUY SOME TIME
DONT
IGNORE THE LESSON
That moment when I was being told it wasnt Kevin (not his real name), a technology Heres the thing about redundancies: theyre
personal, that it was the position that was executive in his 40s, was made redundant for telling you something loudly. Its your task to
being axed, not me? That was tough, and I could the second time in three years in mid-2015. decipher the lesson.
have so easily said something that would have Accustomed to poring over budgets, he decided In some cases, you could just be collateral
rebounded on me down the line, especially to make his payout last as a long as possible damage. Kevin had grown revenue sevenfold in
when the names of colleagues more deserving without living on baked beans. Good thing he one of his roles, only to be swept aside in a global
of being punted popped into my head. did: it took 13 months to find a job. restructure. Fact is, the new world business order
When its your job, it sure feels personal, says Every time you purchase something youve means if the companys Lisbon office is bleeding
Kelly. Thats where people can get upset, and thats got to reduce your timeline, he says. And one guy money, it could be your neck on the line.
precisely when youve got to make sure you dont do I know was out of work for three years. In other instances, you could have painted a tar-
any damage to your reputation. Remember, youre Your move? Give yourself some cooling-off get on your forehead by not performing up to your
likely to want to have a referee down the track. Its time after the redundancy to take full stock of your companys expectations. Be honest with yourself,
best to get home and process it with your tribe and financial situation. Bear in mind that, according to because history has a habit of repeating.
support base. Kelly, the average time between full-time jobs is Lastly, you could be in an industry for argu-
And until you really have processed it as in, you now an eye-watering 42 weeks. ments sake, lets say manufacturing or traditional
no longer feel the urge to bad-mouth your witless Book a session with a financial adviser, especially media that is shrinking faster than family jewels in
former employer and the incompetents associated if youve found yourself with a significant package an ice bath. Once valued, many of your skills may
with your redundancy stay well away from former the last thing you need is to discover youve been now be largely irrelevant to those looking for their
colleagues and contacts in your field, says Kelly. hit with a large tax bill at the end of the year. next hire.
Apart from the obvious point about defecating Then, after youve done your due diligence, you Depending on what category or categories you
in your own nest, you cant be sure that your next might find you can afford a trip to Vegas... just steer fall into, you need to weigh your next steps to avoid
paid employment isnt as a contractor for your old clear of the craps tables. becoming a serial redundancy candidate.
company, can you? It was for me.

Success + Money
DONT
LET YOURSELF GO
DO
REBOOT
Were not just talking about the physical here. Whatever else it is, redundancy offers a perfect
(Although thats definitely part of it.) We mean opportunity to ask whether youre in the right
professionally, starting with your confidence. line of work, in terms of ambition, money, quality
The negative voices can quickly creep in, so you of life and dreams. Pass up on the chance and
need to understand that redundancy is no longer a you could find yourself chasing a job similar to
red flag, says Kelly. It was a bigger thing 15 to 20 the one you last had.
years ago, but now its the norm to have a bit of a It gives you a chance to re-evaluate whether its
gap in your resume. The people interviewing you the job you want, says Jones. That will provide a
will likely have either experienced it themselves or guide as to what you want in your CV.
know someone who has. What you need in your CV is something bespoke,
Speaking from a recruiters perspective, Alex says Jones. It needs to be tailored to specific jobs,
Jones, regional director at a major recruitment and you need to have a cover letter that conveys
firm, is equally adamant that you shouldnt wear your passion and your motivation.
redundancy like a badge of dishonour. Its not a More important than your CV, though, is your
stigma, he says. Its not like youve been sacked. social media profile. Recruiters are looking for
You can be open about it, because theres simply bullet-pointed CVs so that they can scan them
less scepticism about hiring someone whos been quickly to get a feel for what youve done. Its also
made redundant. about using keywords so that those are picked up
Maintaining a sense of your own value, says Kelly, in searches.
will hold you in good stead when it comes to getting And if you dont have the exact skills needed for
through the final interviews. Ultimately, employers a job, what transferable skills do you have? In new
are just looking for someone whos capable and a tech roles, for instance, remember that the people
good fit, culturally, in their organisation. that fill them have to come from somewhere.
DO
GET FIGHTING FIT
Redundancy is
not a stigma. its
the norm to have
So how do you give yourself the best chance
of getting to those final interviews in the first
a bit of a gap in
place? Joness advice: dont necessarily wait
and wait, and wait for your ideal full-time job
to come up. It can be a good idea to take
a contract or temp job. That can often lead to
full-time work, while it keeps your skills relevant
and can even be used to upskill.
your CV.
Kelly sees it as a matter of momentum, too.
6
Search online job sites, join recruitment agencies
and start shaking the trees of your own personal
network, he says, pointing out that up to four out of
five jobs secured are unadvertised. And dont be
WARNING SIGNS THE

shy about targeting organisations directly and doing
your homework on them you can find out most
of what you need to know about their culture and
values on their corporate websites.
Taccori suggests looking at your former
AXE IS COMING
competitors. Youve got knowledge that could
be very attractive to them. And if you do see
or hear of something of interest? Send a letter,
rather than an email. Paper has to sit on someones
desk, be touched, passed on and filed. Its tactile
and unusual and our brains remember difference,
not sameness.
Kevin is another believer in standing out from
the crowd. He might have worked his LinkedIn
contacts extremely hard, joined peer groups and
spent countless hours tailoring resums, but it is
the business card he had produced with his photo
on the front and a conversation-starting personal
tidbit on the back that he credits with being his ace
in the pack.
Its harder for them to throw out when its got your
face on it, he says. Youre not ready to be discarded,
either, are you?

2 YO U R I N D U S T RY FAC E S
SEISMIC CHANGE 4 YO U R E A M I D D L E
MANAGER DISHING OUT 5 YO U R E A PAW N
IN A MERGER OR
Globalisation and digitisation have kicked REDUNDANCIES ACQUISITION

quite a few local industries in the goolies. In 2014, Kevin got the call to cut 20% of Acquisitions and restructures two
1 YO U R C O M PA N Y I S
UNDERPERFORMING
If your organisation is not meeting its

If you happen to be in one of those
industries, the fact is they are Not.
Coming. Back. Its only a matter of time,
his staff. They were the top 12 salary
earners and I had to call them in like a
conveyor belt, he recalls. It was the
words to send shivers down your spine.
People are jostling for positions, and you
may emerge a winner. Or maybe not.
then. Use it. hardest thing Ive ever done. The next day
6
financial targets and has either reduced
3
THERES A HIRING
profits or a loss, thats a clear sign, says I got a call to say they appreciated what
SOMEONE DROPPED THE
Adrian Kelly. Employees are generally Id done and could I please take a 50% FREE ZE ACROSS
the greatest cost to organisations, so

B A L L I N K A Z A K H S TA N pay cut and move cities. Lesson: if YO U R F I R M
thats where they cut first. How do you South Africans are working for global youve got a list of people to be made
redundant, your name is possibly on Often the first notch in a belt-tightening
track your companys performance? organisations. And as Kevin found out,
someone elses list. exercise. Suddenly, vacant roles arent
Both internal and external, competitor it might not matter if youre smashing
filled and fewer people are doing more.
networks, the finance pages, the your targets locally when a colleague
For senior managers, such efficiencies
companys website and its annual reports elsewhere is haemorrhaging cash.
can become addictive.
are all good sources of information. Heads will roll, and one might be yours.

Food
Nutrition
MEET THE
THIS MORNING I DRANK A GLASS OF ALGAE. Id like to proclaim that my main motivation
Two spoonfuls of powdered pond scum swirled was to be environmentally responsible by going
into almond milk. It looked like dried egg yolk meatless. But Ill be honest: it began because I
MEATLESS
and tasted faintly of pistachios. kept noticing cute, smart vegetarian women.
I chased it with a midmorning shake of Way These were not the unwashed hippies of yore
Better than Whey, a supplement containing rice, firing on two cylinders of brown rice and tofu.
PROTEINS
pea, flaxseed, hemp, quinoa and sacha inchi These were the BMW i3s of humanity, zooming
(a.k.a. the Inca peanut). down the fun lane on cutting-edge alt-fuels like
Lunch was a cricket bar (Exo PB&J, five crick- pea burgers, hemp smoothies and bug bars.
ets per bite) and crackers (Crickers, Classic Sea My previous resistance to a meatless diet was
Salt) with hummus. Dinner was a fungi burger, two-pronged: first, it seemed hard to get enough
Innovative food producers heavy on the t-sauce. protein without overdosing on carbs; and sec-
promise a fauxtein How did I feel? Lets just say I swam a mile, ond, I didnt want to spend my life prepping and
revolution with their pea split some wood, wrote two hours worth of scin-
tillating prose, and still had enough mojo in the
cooking. Im a writer. I bounce around the planet
with regularity, and my kitchen doesnt. But
powders and cricket flour. But tank for an evening of ardour. In my quest to now a number of companies are breaking into
is the stuff any good for us? go lean and green on a diet of faux protein the market with new products that can suppos-
BY ROWAN JACOBSEN fauxtein, if you will Im all aces so far. edly make healthy, high-protein, small-footprint
PHOTOGRAPHS SAM KAPLAN Of course, its only been a few months. And eating more convenient than ever.
I havent entirely dumped meat; were just I had all the standard suspicions. I try to
taking a little break from each other. avoid highly processed foods and always
Could pea-powered
burgers outmuscle
your taste for beef?

Food + Nutrition
that became part of my life. It felt easy and

uneventful. More important, I felt energised.
Perhaps its simply the result of my food smell-
THE NEW PROTEINS
ing like pond weed and crickets, but I lost a cou-
Hemp powder, cricket bars, ple of kilos on my modified diet. My wife,
vegan mayo, meatless however, was less enamoured. Lets just say
chicken and vegan eggs
are just a few options. clouds of methane gas from a fibrous diet arent
exclusively produced by cows.
If fauxteins have a downside, its the same
one shared by classic protein supplements
made from milk, egg white, and soy: they arent
actually whole foods. Artificially removing pro-
tein from whole foods can change its nature.
Most protein isolates, fauxtein or otherwise, are
extracted using chemicals and solvents that can
make them less nutritious or even toxic.
In general, the quality of proteins that are
not sourced from animals isnt as high, says
Stuart Phillips, a protein researcher at McMaster
University in Ontario. In other words, fauxteins
may not deliver all the essential amino acids you
need. As for me, Im several months in and still a
believer. I keep thinking about gorillas: body by
bamboo, yet completely ripped. Ive found that
I adore a well-made veggie burger and cant get
enough bug bars.
consider unfamiliar foods guilty until proven plant foods in just the right ways (such as rice That said, I still hear the siren song of meat.
innocent. Would fauxteins turn me into a and beans) at every meal to get all the amino Most of my eating these days falls into the plant
histamine-addled pufferfish? Would rare amino acids your body needs. New science: thats a and freakish categories, but Ill gladly go with
acid deficiencies leave me the color of my algae myth. According to the Academy of Nutrition the flow at a dinner party, and when I do, I find
smoothie? Would I lose muscle? and Dietetics, not only is it possible to get that I have a new perspective. Plants will never
Then theres the question of complementary enough protein from plant sources but there taste as good as bacon and burgers do. I crave
proteins. We humans need to consume all nine are other nutrition benefits as well, including those meats. And when I get them, Im very,
essential amino acids the molecular compo- a greater intake of fibre, potassium, and disease- very happy.
nents of protein. Various friends and experts fighting phytonutrients. But maybe thats a good way to be: spend
had warned me that this wasnt easy on a meat- As money and expertise pour into alternative most of your days tooling along in the electric
less diet. Meat, a complete protein, provides the proteins, were seeing new creations that in both Bimmer lane, and every now and then take the
entire set of nine in sufficient quantities; most ambition and scope leave Tofurky in the break- exit to Flesh Alley. The world is full of beautiful
plant-based proteins are missing some. Old sci- down lane. I didnt blink at the flax shakes, and varied proteins. Who wouldnt want to get
ence: you need to assemble complementary mycoprotein burgers and cricket-flour pizzas to know them all?
THE MEATY TRUTH ABOUT THE LATEST FAUXTEINS

A STAMPEDE OF TRENDY NEW MEATLESS PROTEINS MADE FROM WHOLE FOODS ARE HITTING THE
MARKET. BEFORE YOU START CHEATING ON YOUR RIB-EYE, HERES WHAT YOU NEED TO KNOW ABOUT
SOME OF THE POPULAR ONES
ALGAE HEMP INSECTS MYCOPROTEIN PEA PROTEIN
What These plants form the Because hemp protein Crickets, the bugs du jour, These microscopic Derived from the Cana-
It Is base of the marine food is made from whole are raised on farms and fungi are fermented in a dian yellow pea (think
chain. Some producers hemp seeds, it also has then typically frozen, dried tank, just like beer. Then split pea soup), pea pro-
ferment algae cells and a decent amount of fibre and ground. They have theyre dried, flavoured tein is easily digestible,
dry them; then companies and vitamins. Yes, its about as much protein as and shaped into patties, though it may not have
add the powder to shakes, usually Cannabis sativa. chicken, with extra fatty burgers, sausages, as much lysine, a key
breads, bars, pasta, etc. No, it wont get you high. acids thrown in. and other products. amino acid, as meat.
How to TerraVia (terravia.com) has Many supplement and The standouts here are Quorn products can be Vegan mayo, cheese,
Find It customised algae grown health-food stores carry Crickers, Classic Sea Salt found at most big stores. cereals, burgers, and
STYLING JAMIE KIMM
in its retrofitted breweries. hemp protein powders. crunchy-nutty crackers Though the FDA has energy shakes can
Its also the main ingredi- Good powders are made (crickersfoods.com), and cleared it for consumption, contain pea protein, or
ent in fake huevos, known from cold-processed, Exos line of protein bars some people have it can stand alone in
as VeganEgg. raw hemp seeds. (exoprotein.com). GI issues after eating it. protein supplements.
Taste: Like pond weeds Taste: Slightly vegetal Taste: Surprisingly subtle Taste: Kind of like meat Taste: Needs masking

1 4
Food + Nutrition
2
Bowling for Breakfast
Four heart-healthy, fibre-rich, single-serving, grain-based meals worth waking up for
3
1 Savoury
Breakfast
Pap 2 Crushed
Wheat
Fruit Bowl 3 Cranberry
Taystee
Wheat 4 Overnight
Protein
Oats
PHOTOGRAPHS SAM KAPLAN STYLING JAMIE KIMM ICON MICHAEL BRANDON MYERS
If you like to start your A spoonful tastes like you Make a double batch: Its the ultimate one-
day with eggs, youll dig rolled out of bed and into this will keep well in the minute meal for a
the yolks with the grits. a tropical resort. fridge. Eat hot or cold. morning workout guy.
HOLY WHOLE-
GRAINS!
2 Tbsp chopped spring onion cup crushed wheat cup frozen cranberries cup old-fashioned
cup low-sodium chicken 1 tangerine, peeled, sectioned 1 Tbsp maple syrup rolled oats Call it fibre power:
broth cup milk people who ate at
1 kiwifruit, peeled and sliced 3 Tbsp Jungle Taystee
1 packet (30g) cornmeal Wheat Bran 2 Tbsp chocolate least three servings
1 Tbsp unsweetened coconut
protein powder of wholegrains a day
2 large eggs A few mint leaves, to garnish 2 Tbsp chopped toasted
pecans 1 banana, sliced were less likely to die
1 radish, thinly sliced
In a small, microwave- 2 Tbsp full-cream milk cup blueberries
of heart disease or
avocado, thinly sliced cancer than those
safe bowl, stir the cracked
In a pan on medium, heat wheat into cup water; In a pan, add the berries, In a jar or bowl, stir together who ate none, a 2016
1 tsp oil. Add the spring add a pinch of kosher salt. 1 cup water and a little salt. the oats, milk, and protein study in Circulation
onion and cook until soft, Cover and microwave on Boil until the berries burst, powder. Cover and refrig found. Wholegrains
two minutes. Add the broth; high for five minutes; then eight minutes. Stir in syrup erate overnight. In the offer nutrients that
boil. In a bowl, stir the broth let the bowl stand two more and Taystee Wheat and cook morning, just take off the may delay conditions
and grits till thick. Cook the minutes. Stir and top with per package directions. Turn lid and heat the oats in that could lead to
eggs with 1 tsp oil in the the tangerine, kiwi, coconut off the heat; stir until fluffy. the microwave for a minute. disease, and the fibre
pan. Top the grits with and mint. 1 124 kJ, 7g protein, Serve in a bowl with pecans Stir in the fruit and enjoy. fills you up. (One
eggs, radish and avocado. 52g carbs (9g fibre), 5g fat and milk. 1 365 kJ, 6g protein, 1 800 kJ, 22g protein, serving is cup
1 947 kJ, 18g protein, 47g carbs (5g fibre), 14g fat 72g carbs (9g fibre), 9g fat cooked hot cereal.)
34g carbs (6g fibre), 30g fat

Food + Nutrition
Battle Snacks
Fruit has traditionally enjoyed the nutritional limelight, with nuts maligned
by their association with salt and beer. But could an upset be in order?
FRUITS vs. NUTS
238 kJ
The number of
energy units in
100g blueberries.
They have a low-GI
profile, too.
34% The reduction in
your risk of heart
disease if you eat
peanuts (or peanut
butter) every day*.
Star Player
Packed into whole fruit, fibre slows the release of Poly- and monounsaturated fats reduce levels
sugar into your bloodstream, avoiding the spikes that of bad cholesterol to protect against heart
are associated with an increased risk of diabetes**. disease and strokes.
1 / Lifts porridge Ups & Downs 1 / Protein source

2 / Wide variety 2 / Great on toast
1 / Quick to perish 1 / Can be pricey

2 / Stains clothes 2 / Often salted
21g of sugar in a glass of orange juice Saboteur 1 2420 kJ in a 100g bag of almonds
Fibre in whole fruit is removed by juicing, Thats double the calories of a cheese-
intensifying the blood-sugar spikes that lead burger with roughly four times the fat. You
* S O U R C E B R I T I S H M E D I C A L J O U R N A L * * J O T R AV E R S T H E L O N D O N N U T R I T I O N I S T. C O . U K
to insulin resistance or weight gain. can have too much of a good thing.
MORE? THINK..
W O R D S T E D L A N E | P H O T O G R A P H Y A G ATA P E C AT H E A R S T S T U D I O S
Unsung Hero Hunger Games Unsung Hero
Fructose, the sugar in fruit, doesnt The act of unshelling disrupts

GRAPEFRUIT raise levels of appetite-suppressing mindless snacking, reducing PISTACHIOS
Combats cancer. Reduces Supports digestion.
heart disease risk. Slows
hormones, making second help- calorie intake by 59%. Shun salty Reduces bad LDL choles-
skin ageing. ings hard to resist. bar snacks for raw varieties. terol. Improves
circulation.
THE MH While the spectre of sugar has been overplayed with regard to whole fruit, theyre no match for nuts healthy fats.
VERDICT: Curbing cravings, supporting muscle growth and protecting your heart, theyre the most rewarding snack to
squirrel away in your desk drawer.

Health
Wellness
MAYBE YOUVE HEARD THIS LINE
M
just before last call: The liver can
grow back! Well, yes, but lets not
rationalise ourselves into the hos
pital. Your liver is incredible, but
IS YOUR
boozing is just one way to ruin this
vital organ, which turns food into
nutrients and filters toxins from blood. Another big
threat is fat. As many as a third of adults have a build-up
of extra fat cells, a condition with a lovely name: fatty
liver disease.
LIVER
Early medical literature described fatty liver as a
problem afflicting heavy drinkers, but thats no longer
the case, says W. Ray Kim, a professor of medicine at
Stanford University. Now it increasingly occurs in people
who dont drink in excess. In those people, its called
nonalcoholic fatty liver disease, or NAFLD the most
COOKED?
prevalent chronic liver disease in Western countries.
Its normal for a liver to contain fat cells, but
things change once its fat content hits 10% or more.
Inflammation can set in. The livers spongy texture can
coarsen as its function declines. But this might sneak up
on you. Your liver can still power on when only a fraction
of its tissue is healthy, so most people with NAFLD go
Millions of men have hidden liver trouble. years without symptoms. Its often detected by chance
through unrelated blood work or imaging tests.
Follow our advice to keep yours healthy
BY AIMEE SWARTZ ILLUSTRATION SCIEPRO
Health + Wellness
Up to 20% of the time, NAFLD may take on ning or swimming) as well as strength training.
a more serious form: nonalcoholic steatohep- In one UK study, people who cycled and did
atitis, or NASH. This, too, is often silent. Most resistance training three days a week for three
people with NASH feel fine and only notice months reduced their liver fat by an average of
symptoms like weight loss and fatigue once 16% compared with those who didnt do the
the liver is badly damaged, a process that can exercises. Whatever habit you establish, keep it
take years. By then they may have cirrhosis, up. If you quit working out, your liver fat levels
potentially fatal damage from scarring. As scar will rebound within a year, suggests a new study
tissue replaces healthy liver tissue, the liver in the International Journal of Obesity.
will begin to fail, says Dr Kim. Once a person
with NASH has cirrhosis, there is no reversing 5/ Maintain a Healthy Weight
it. Eventually the only option is a transplant. For every extra BMI point, your NAFLD risk rises
Whats more, NASH is emerging as a major cause 13%. Often a 10% body-weight reduction trans-
of liver cancer, a disease that kills the major- lates into a big improvement, says Dr Kelly. If
ity of its victims. The good news is that unlike you need to slim down, do it gradually; Dr Kim
cirrhosis, NAFLD and NASH can be reversed. advises taking six months to a year, because
Heres how to show your liver some love. losing two or more kilos a week can bring on
or worsen fatty liver. Avoid weight-loss or body-
1/ Beware of Metabolic Syndrome building supplements, some of which can hurt
Fatty liver is a classic 21st-century disease; its your liver. Twenty percent of people with sub-
rise coincides with our increasingly poor diet stance-induced liver injury can blame it on a CAN YOU SPARE
and lack of exercise. High blood pressure, high supplement, versus 7% a decade ago, the jour- SOME LIVER?
blood sugar, unhealthy cholesterol levels, and nal Hepatology reports.
If you keep your liver in tip-top
excess abdominal fat that constellation known shape, you could help more
as metabolic syndrome also threaten a mans 6/ Limit Your Alcohol Intake than yourself. In April 2015,
liver, says Sean Kelly, an assistant professor of Drinking can send your liver into overdrive as 30-year-old David Denovchek
medicine at Ohio States Wexner Medical Cen- it tries to process the alcohol and detoxify your caught the tail end of a local
ter. Having only one of these factors is a signal of blood. Theres no hard and fast rule, but the news report. A 4-year-old
poor health; two or more will multiply your risk Office of Disease Prevention and Health Promo- girl named Jamie needed
of developing NAFLD (plus plenty of other prob- tion recommends that men limit alcohol to one a new liver, and doctors
lems, such as heart disease and diabetes). As or two drinks a day. If you already have NAFLD, were seeking a living donor
someone who could donate
metabolic syndrome compromises your bodys its probably okay to have a drink from time to
part of their organ so it could
machinery, fat accumulates in your liver. Your time, but not on the regular. NASH patients, then grow and function
doctor can detect blood sugar and cholesterol however, should be totally off the sauce, say in Jamies body. Thanks
levels through a simple blood test. researchers in Germany. to the livers regenerating
properties, this can be done
2/ Watch Your Enzymes 7/ Mind Your Medicines safely with a healthy donor.
While youre arranging for your blood work, Some medicines and supplements even ones Denovchek fit the criteria
ask for a comprehensive metabolic panel. This that tout liver benefits can actually harm your perfectly. He was young and
will indicate whether key liver enzymes are in liver. Case in point: the pain reliever acetamino- healthy, he had Jamies blood
type, and his liver was pristine.
the normal range. Men may be programmed to phen can wreck your liver if you take too much
I never drank or smoked
metabolise fats in a way that makes them more (more than 4 000 milligrams in 24 hours). You in my life, he says. So that
prone to fatty liver than women, according to probably know that acetaminophen is in Tyle- very night he contacted the
research from the UK. nol, but its also in hundreds of other drugs, hospital where Jamie was
especially cold and flu remedies and prescrip- being treated.
3/ Nourish Your Liver tion pain relievers. Only take medicines that you Several weeks later,
Excess calories and carbs promote the formation need, follow dosing recommendations, and let surgeons cut out 30% of
of fat deposits in your liver, but a smart diet can your doctor or pharmacist know everything you Denovcheks liver and trans-
actually help your liver regenerate new cells. are taking, even if its sold over the counter. planted it into Jamies body.
Denovchek remembers the
Eat plenty of fruits, vegetables and wholegrain
surgeons exact words: Had
carbs, and limit foods high in saturated fats and 8/ Protect Yourself from Hepatitis we not done the surgery,
sugar. Start small. Even simple modifications, Viral hepatitis A, B or C can wreck a liver. Hep- she would have had days.
like avoiding fried foods or giving up soda, can atitis A is primarily spread through food or water Denovchek was out of the
make a big difference, says Dr Kelly. Hit the tainted with microscopic amounts of faeces, and hospital in four days and back
I L L U S T R AT I O N G A R Y W I L L I A M M U S G R AV E
bulk aisle: In a recent study in the International is endemic in South Africa. You can immunise to his routine morning runs
Journal of Food Sciences and Nutrition, people yourself against it with the help of a vaccine; three weeks later. And seven
with NAFLD who consumed just over 30 grams doses six to 18 months apart will ensure months after the surgery, he
of brown milled flaxseed a day for 12 weeks long-lasting, life-long protection. Hep B and C, finally got to meet Jamie, on
her fifth birthday. They belted
improved their liver health. on the other hand, are spread via blood and
out Let It Go from Frozen.
other body fluids. Theres a shot for B; and to
Want to be a hero? Go to
4/ Be Religious About Exercise avoid B and C, use latex condoms and never odf.org.za and sign up
Recent studies have shown that regular exer- share toothbrushes, razors or needles. Anyone to become a donor with the
cise can reduce liver fat even without weight being tested for HIV should consider hepatitis B Organ Donor Foundation.
loss. That goes for aerobic exercise (such as run- and C testing as well. JAMES NOSEK

Health + Wellness
Put Your Best

Foot Forward
They hold you upright and get you where
4
you need to go. Keep em walking and

avoid these seven foot faults
BY JULIE STEWART PHOTOGRAPH JAMIE CHUNG
EXTRA KILOS. CRUSTY SOCKS. DO YOUR FEET DESERVE THIS

mistreatment? Remember, your feet play a crucial role in keeping
you active. Theyre the only body parts that are almost always in
contact with the ground, says podiatrist Duane J. Ehredt. They
tell your brain where you are in space. So when something feels
wrong, dont ignore it. Its the subtle, nagging injuries men put off
that become chronic problems, says Dr Ehredt. And if your feet ar-
ent in top shape, your whole body suffers. Weve got the fixes.
1
3
THE PROBLEM 1 THE PROBLEM 2 THE PROBLEM 3 THE PROBLEM 4

Fungus Bunions Hammertoe Foot/Ankle Arthritis
Athletes foot isnt just an irksome Bad shoes or genetics can cause This is a toe (usually the second or Your feet are feats of engineering
itch; its a fungal infection that can a realignment of the joint at the base third) that bends in the middle joint each one has 26 bones and 33
turn your skin scaly. Fungi can also of your big toe, which bends side in a clawlike Z shape. It happens tiny joints. Over time, especially if
invade your nails, making them ways and can crowd other digits. when your toes are jammed into youve had a foot injury, joint carti
yellow and chalky. Either condition Every step is like closing a door on shoes that dont fit properly, or if lage deteriorates and bones can
can progress to a more severe a crooked hinge. We cant predict you have muscle imbalances in grind together. Its often a dull pain
infection, says dermatologist Evan how fast a bunion will progress, your feet that keep your toes from that eases up once you stop walking
Rieder, of NYU School of Medicine. says orthopaedist Judith Baumhauer. straightening when you walk. and rest, says Dr Baumhauer.
ATTACK PLAN Foot fungus can be ATTACK PLAN Bunions can be ATTACK PLAN Wear shoes with ATTACK PLAN Vary your work-
notoriously hard to treat because corrected surgically, but its a tough roomy toe boxes, says orthopaedic out routine to include exercise
it can return and spread; youre operation. The surgeon has to crack surgeon James Jastifer. You can thats easy on your lower limbs, like
better off preventing it. Fungi the bone and straighten it, which is even have a shoe repair shop stretch swimming. People in a University of
befriend your feet in warm, moist as painful as it sounds. Patients need the forefoot of your current shoes, Texas study who swam three days
environments, like sweaty shoes, weeks of post-op care and wont see he says. But while stretching your a week experienced a significant
so find a foot powder with the the full benefit for several months. shoes may help right now, thats not reduction in arthritis pain and stiff-
antifungal miconazole nitrate, into Its a last-resort option for people a long-term solution. Keep your toes ness. Since you cant (and shouldnt)
your shoes and on your feet before whose bunions interfere with daily flexible so they dont end up locked stay off your feet all the time, make
workouts, Dr Rieder says. If youre life or make wearing most shoes in a permanent deformity. Set a sure your walking and running
already infected, dont mess around. impossible. For mildly painful bun- tennis ball on the floor and attempt shoes are suitably supportive.
Ask your doctor for a prescription ions, try wider shoes or even toe to grip and lift it with your toes every Switch them out after youve walked
antifungal product. spacers; let painless bunions be. time you work out. about 650km in them.

MH TESTED
OUR READERS
HAVE THE
LOWDOWN
ON THREE
FOOT-HUGGING
INSOLES
THE CLASSIC
Sofcomfort Mens
Air Sport
Like many guys with
office jobs, I have tight
hips. My physical therapist
7 checked my hip mobility
and confirmed it. Then
he handed me a pair of
these insoles. I slid them
into my shoes and walked
around a bit. When he
retested, my mobility was
much better. I still do the
hip exercises prescribed
by my PT, but the insoles
help me maintain my form
and avoid injury. R200,
6 Sportsmans Warehouse
DANIEL, HERMANUS
THE SECRET MASSEUSE

Sofsole Mens
Gel Arch
The initial delight of wear-
ing most insoles fades
5 as your tired feet become
accustomed to them.
That didnt happen with
these. They contain gel
that moves through chan-
nels as you step. It feels
like youre getting a non-
stop foot massage, even
after youve been wearing
THE PROBLEM 5 THE PROBLEM 6 THE PROBLEM 7 them for weeks. They also
lend an overall feeling
Plantar Warts Flat Feet Heel Pain of stability and balance.
R280, Sportsmans
Rough spots on your soles? No Sometimes hip pain and back pain If your heels hurt or you feel a stab- Warehouse JOEL, DURBAN
biggie. But if a callous encircles black actually originate with flat feet. The bing pain with each step, plantar
specks and hurts when its pinched, foot is a complex body part one we fasciitis could be the reason. Your THE CUSTOM FIT
its probably a plantar wart. These understand the least, says physical plantar fascia is that taut band on the Footlogics Comfort
grow inwards after an HPV virus infil- therapist Douglas Kechijian. If your underside of your foot that connects Walking or standing
trates the skin, says Tracey Vlahovic, foot is unstable or misaligned, joints your heel and toes. Its easily agi- for long periods of time
a podiatrist who specialises in treat- and muscles elsewhere in your body tated, whether youre a runner always left my heels and
ing plantar warts. overcompensate. or just stand around a lot. the balls of my feet sore.
ATTACK PLAN Your mom was ATTACK PLAN Ask a trainer, ATTACK PLAN Lay off your dogs I have high arches, so
right wear shower shoes! The floors physical therapist or physio to per- but not for long. A pet peeve gel inserts do little to
I L L U S T R AT I O N S G A R Y W I L L I A M M U S G R AV E
of changerooms and decks of swim- form a comprehensive functional of mine is the notion that this just stop the source of my
ming pools are petri dishes. If you movement test to see how your needs to be rested, says sports pain. But these custom-
develop a wart anyway, apply a wart feet, legs and hips move, inde- medicine physician Mederic Hall. fit inserts feature foam
remover with 40% salicylic acid. (A pendently and together. The expert Immobilisation will weaken your and a moisture-wicking
weaker concentration wont do the can also massage your foot (yes, feet and ankles, which puts more fabric. Within hours of
trick.) Wart still kicking? See a der- please!) to relieve tension. Then hit strain on your fascia. Instead, sliding these into my
matologist or podiatrist. Todays a speciality shoe store to find the strengthen your foundation with shoes, I noticed less
docs dont just freeze warts. Many size and styles that are best for your physical therapy, says Dr Hall. To pain and pressure.
inject the lesions with yeast to stim- arch. Shoes are like tyres on a car; relieve pain, freeze a water bottle R145, footlogics.co.za
ulate your immune system to heal you get what you pay for, says Dr and roll your hooves on it for three MIKE, PORT ELIZABETH
warts from within. Ehredt. Insoles also even you out. to five minutes twice a day.

Health + Wellness
Feel Great
After a 7:00 AM 7:05 AM 7:15 AM 7:30 AM
Bad Night
of Sleep
Late nights happen.
The baby cries; you
put on just one
episode of Stranger Spend a few min-
utes quietly watch-
Play a video game or
read on a laptop for 10
Achy back? Poor sleep
may disrupt pain regu-
Have sex. The surge of
serotonin will help you
Things. Then you ing your thoughts go minutes, says W. Chris lation systems in your wake up, says Dr Win-
wake up feeling out by, says Jason Ong, a
sleep psychologist and
Winter, author of The
Sleep Solution: Why
brain. Do the runners
stretch, Dr Winter says.
ter. Even better, make
morning sex a habit: itll
of whack. Heres mindfulness expert at Your Sleep is Broken and Sit on the floor, extend signal the start of your
how to put a bad Northwestern Univer- How to Fix It. The blue one leg, and reach for day and jumpstart your
sity. Self-awareness will light tells your brain to your toes, keeping your internal clock, which
nights sleep to rest help you cope with the halt production of sleep- back straight. Switch may help you sleep
BY JERILYN COVERT days challenges. promoting melatonin. legs and repeat. better later tonight.
3:00 PM NOON 10:00 AM 9:05 AM 8:30 AM
Craving sugar? In a Use your lunch break Scott from marketing Choose your three Have some eggs with
study published in to do something you sends you a typo-filled most important tasks hot sauce. Protein
Sleep Health, people actually enjoy youll report. Of course he for today and back- plus spice is a recipe
who logged five hours feel more energised, did! Take deep breaths, burner the rest. Help for alertness, says
of sleep or less drank studies suggest. says Aric Prather, a your company out: Dr Winter. Your body
21% more soda than Cardio in particular sleep researcher at employers sustain converts proteins
those who slept can boost alertness, UC San Francisco. billions a year in amino acids into brain
seven to eight hours. says Dr Winter, and Sleep deprivation losses due to food, while spicy foods
Snack on fresh fruit heading outdoors to impairs your ability sleepy workers low interrupt sleep signals.
or a piece of dark get a dose of sunlight to handle frustrating productivity, the Rand
chocolate instead. also helps. situations. Corporation reports.
4:00 PM 7:00 PM 9:00 PM 9:30 PM 11:00 PM
Stash coffee beans The missus wants to Disconnect. No more Hungry? You might just Go to bed only when
in your drawer. Take see the in-laws on Sun- phone or computer be tired. But if youre you feel sleepy, says
I L L U S T R AT I O N S P E T E R A R K L E
a whiff: the smell day. Tell her youd rather and their rousing light. sure its true hunger, Ong. To increase your
can boost alertness, decide later. When you If you absolutely must have a bowl of oatmeal, odds of restful slum-
says Wendy Troxel, a sleep poorly, youre use your computer, use walnuts, and dried tart ber, make sure the bed-
behavioural scientist. less empathetic, more a screen filter or install cherries. All three can room is dark and cool,
And it wont disrupt conflict-prone and f.lux, a free program boost your serotonin and read a book if you
that nights sleep the less effective at prob- that alters the light qual- and/or melatonin lev- want (just be sure its
way an afternoon cup lem solving, Troxels ity of your screen so els and help you sleep, the printed kind). You
of coffee might. research suggests. its less stimulating. says Dr Winter. made it. Goodnight!

The12-week The12-week plan
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bellyoff.co.za
WEVE GOT YOU
COVERED WITH
EVERYTHING YOU
NEED TO GET YOU
READY FOR YOUR
OWN AFTER PHOTO
THE By Kieran Legg / Page 89
PROFILES P90
Seven readers
lost a combined
272kg!
42 FAT LOSS
HACKS P91
Forty-two ways
to lose that
first kilo
THE WEIGHT-
LOSS QUIZ
P100 Test your
fat-burning
knowledge
MANUAL
I watch my
CUT DOWN 7KG! diet like a hawk.
MICHAEL MARKRAM
Im counting
everything and
THIS HARD-HITTER KICKED making sure
HIS ASS INTO SHAPE IN JUST I never, ever
7 WEEKS put junk in
my body.
MICHAEL MARKRAM physical results he wanted from other sports.

AGE is a boxer who kicks Now, the Mens under-91kg SA champion is
22 ass in the ring. But fighting in Canada to prove himself on the
JOB hes also got losing international scene.
Boxer
weight down to a He starts every morning with a 6km jog or a
BEFORE/AFTER science. During a series of sprints, followed up with condition-
94kg 87kg
recent bootcamp ing and explosive workouts in the gym. During
in Canada, the his final session, hell go 12 rounds at a heavy
prizefighter burnt bag or jump between six rounds of sparring and
through 7kg of fat another six of squaring off against hand pads.
in just seven weeks, His cooldown: 15 minutes of straight ab work,
managing to pack on muscle at the same time. followed by three rounds with speed ball. He
How did he do it? It was partly down to training always tries to weave in his two power moves,
three times a day, striking a healthy balance deadlifts and pull-ups, too.
between strength and cardio, and mostly down Markrams days are gruelling, but the fighter
to eating clean. Very clean. relishes the challenge. I never think about giv-
Before every big tournament, where I need ing up. Its just not in my nature, he says. Sure,
to make a certain weight limit, I watch my diet sometimes Im frustrated or unhappy, but I just
like a hawk. Im counting every calorie I eat and have to remind myself of the end result and that
making sure I never, ever put any junk in my keeps me motivated. As with anything in life, its MICHAELS TOP
body, he says. about meeting the man in the mirror and seeing PRE-WORKOUT
Its about having the fuel to take on three a better reflection every day. HACK: GO 12
hardcore training sessions every day, with To me the thought of achieving the body I ROUNDS
want is enough motivation on its own. The fact FURTHER!
enough in reserve to jumpstart his recovery.
that its attainable, that I will have what I want if
Train Like a Champion I just carry on doing what Im doing that moti-
Markram admits hes always been a fitness vates me too. Even a fitness freak
The real challenge: his diet. When hes on like Markram can
freak. In high school he was drawn to the sports
feel lethargic or
field, and later the boxing gym. He was attracted calorie lockdown, Markram says he can be
slow. His secret
to the latter because he had always considered short-tempered, or start to feel impatient with weapon: a cup of
himself a lone wolf a product of being an only stuff that would otherwise be trivial. Finding black coffee and a
child and because he wasnt getting the that balance between his career and his social green apple. I find
life takes work, and he has to actively focus on PLACE THE
this combo gives CAPTION
remaining as calm as possible. me the extra bit of This is where the
Hes a firm believer that once youve tuned energy I need to short caption for
make it through my the picture will go
your brain to the right channel, the results are
inevitable. The mind is such a powerful thing, next workout. For
a mid-session
he says. If you really want to become a better
push, its all about
version of yourself, and truly believe that you mentality, adds
can get there Im talking day to day here then the boxer. I like to
its definitely possible. remind myself how
Fitness has changed Markrams life. For blessed I am able
me, boxing was my answer, but we all have to do this exercise,
different exam papers in life, so not everyone because theres
has the same solutions. Do what inspires you. someone out there
I remember being 16 and looking at the cover with an injury or dis-
ability who would
of this magazine, saying one day I was going
do anything to be
to make it there. I started working towards that, in my position.
and now here I am.

42Hacks, Tricks,
Workouts and
Tweaks to Drop
1 Kilogram
01. SCALE UP
Time taken: 3 weeks

The bathroom scales
are as good a place to
start as any. Men who
weigh themselves
every morning lose an
average of 9.2kg over
six months, compared
to an average 3.1kg
for non-weighers, the
Journal of the Acad-
emy of Nutrition and
Dietetics reports.
Youll be tipping them
in your favour well
inside a month.
02. COUNT IT OFF
Count the bites you

take per meal, then
set a bite limit. Youll
lose 1kg in two weeks,
claims Brigham Young
University.
03.EAT A MONSTER
BREAKFAST
Israeli scientists found
people who eat big
breakfasts lose 2
times more weight than
meal-skippers, equat-
ing to a potential 10%
body weight loss within
30 days.
04. A QUESTION
OF SPORT
Time taken: 1 month

Looking to supplement
your gym sessions
with something more
engaging? Heres how
many kilojoules an hour
of your favourite sports
burn, and how many
sessions you need to
schedule in order to
shift that kilo. AstroTurfs
at the ready...
Five-a-side football:
3 800 kJ; 9 sessions
Mountain biking:
Tennis: 3 030 kJ;
11 sessions
Ultimate Frisbee:
Cricket: 1 820 kJ;
18 sessions
Surfing: 1 140 kJ;
28 sessions
Walking the dog:
580 kJ; 55 sessions

05. DISH OUT BENEFITS
Time taken: 2 weeks

Small plates limit your
food intake by 30%,
says Bond University,
while subjects using
blue crockery pile up
22% less. Combine
the two.
06. TRIM THE FAT
Time taken: 2 weeks

Cooking oils can con-
tribute up to 1 000 kJ
a day. Swap 2Tbsp of
oil for diluted soy sauce
and not only will you
cut out calories, soys
umami effect will ward
off cravings.
07. EYES ON THE PRIZE
Time taken: 1 month

A Health Education
Behaviour study found
that people who keep
fruit on display weigh
up to 12kg less than
those who store sugary
snacks in sight.
08. RETUNE YOUR

HUNGER
Time taken: 2 weeks

We eat less when we
can hear ourselves
chew, according to the
Food Quality and Pref-
erence journal. Put
iTunes on mute. no idea what he was doing. I klapped those
weights, he laughs. I was still boozing and
LOST 31KG!
ROBIN VERHOOG
09. SLEEP IT OFF

eating like an animal; literally inhaling any-
thing and everything.
Time taken: 3 weeks However, that whirlwind of time in the
Watching one more
weights room paid off. He finished 2015 six
episode of Westworld
is all well and good,
kilograms lighter. Proof that doing something,
LIFT HEAVY, FEEL

but the resulting lack anything at all, is better than turning into a
of sleep can increase couch potato.
your food intake the
following day by up to LIGHTER - AND Yeah, I felt good, he says.
And even when his work schedule became
1 200 kJ, according to
the American Journal LEAVE THE WEIGHT overwhelming again, he was determined to
stay on track.
of Clinical Nutrition.
If youre struggling to
break the cycle, scare
IN THE GYM Designed to Fail
yourself off staying up
One of Robins biggest challenges has always
late with ahorror movie been his busyness. When hes at work, his
classic. The University approach is tunnel-visioned. Its about doing
of Westminster found a IT WAS 2014 WHEN THE PROVERBIAL SHIT the best job that he can, and as a creative, it put
heart-pounding night in hit the fan for Robin. Axed from his job, he a lot of strain on the rest of his schedule.
front of Jaws burns 672 AGE found himself with spare time to assess where I just lacked the time to focus on anything
extra kilojoules. 38
he was in his life. else, he says.
JOB I took a good, hard look at myself, and I When he did have time off, he would grab
Designer
10. CASH IN, FAT OUT didnt like what I saw, he says. Staring back the chance to de-stress with colleagues after
Paying by cash instead
BEFORE/AFTER at me in the mirror was a tired, frustrated, work at the pub, knocking back calorie-
116kg 85kg
of card reduces your unhealthy 116kg man who needed an outlet. heavy drinks and soaking up the brews with
monthly junk-food Like many aspiring big losers, he jumped greasy food. It was a lifestyle that added inches
orders by 23%, reports on the new year, new you bandwagon and to his waistline, tanking his self-esteem and
Cornell University. dragged his spare tyre to the gym. But he had gutting his drive to turn things around.

11. THE LUNCHTIME
LEVELLER
Time taken: 2 weeks

Achieving serious
weight-loss results from
your lunch break gym
sessions is a tough ask.
Well, not for PT Alan
Levi. This 40-minute
workout is all about
feeling the burn. When
your lactic acid levels
increase, a message
is sent to the pitu-
itary gland to alkalise
ROBINS TOP the blood. This results
TRAINING TIP: knowledge to guide and inform his weight-loss in a huge increase in
MIX IT UP! journey. Armed and dangerous, he was ready growth hormone and
for a change. basal metabolism, both
of which stay elevated
A New Layout long after youre back
I switch it up every in the office. Perform
He approached his plan with something that
day, swapping moves A1-A3 three
between free had been sorely lacking in his life: a routine.
times with a 30-second
weights and bar- My training regimen and meal plan became
rest between each set,
bells. And I add strict and informed, he says. Then to do the same
a strong finisher Once he knew what he was doing, the focus with set B.
to my routine that followed. He worked on small tasks, first improv- A1/ Handstand
targets multiple ing his form and conditioning and then moving Push-Up 3 sets
muscle groups. on to adding weight and mixing in new methods of 6 reps each
For example, he and techniques. A2/ Elevated Push-Up
finishes his free- 3 sets of 12 reps
Instead of using his days off from the gym to
weights sessions A3/ Standard Push-Up
with dips and leg work, he started spending more time with family
3 sets of 25 reps
raises. Barbell days and friends. For the first time, it felt like he was
B1/ Eccentric Chin-Up
are crowned with truly beginning to relax. 3 sets of 1 rep
pull-ups and hang- He cut out the post-work drinks, and replaced B2/ Rack Inverted Row
ing leg raises. sugary beverages with regular trips to the water 3 sets of 12 reps
fountain adding a few valuable steps to his B3/ TRX incline Row
pedometer. 3 sets of 25 reps
The results speak for themselves: in just two
PUSH BACK Add that to a bad sleeping pattern it wasnt years he dropped from a 38 to a 32-inch waist, 12. CUT AND GO
Working out gave uncommon for him to get as little as three hours losing 31kg in total. His self-confidence is back, Time taken: 2 weeks
Robin perspec-
tive: get fit, and the of shut-eye a night it wasnt surprising that his and so is his motivation whether thats at home, A Belgian study found
rest will follow. stints at the gym were doing little to counteract in the office or at the gym. men who exercised
his bad habits. Not only do I feel like I have more time to before breakfast main-
Looking in the mirror was a harsh reminder relax and spend with my family, but Im more tained asteady weight,
of his unhealthy lifestyle. But it was one of the focused and I cope with stress far better, he says. despite being fed 30%
most important steps he took. The acceptance But most of all, Im happy. (3 000) more kilojoules
that he had a problem led to him researching Its been a long journey, but he attributes his over six weeks. Keep
your kilojoule count
training and nutrition tips on the internet, success to keeping his goal in his sights, and
around the 10k mark
joining forums and equipping himself with the sticking doggedly to his plan to achieve it. (as normal) and youll
shed akilo in just 10
sessions.
Alwyn Marx, 32 When did it hit you that it was time to make a big change? 13. RISE AND SHINE
This pro stuntman After losing a very close friend, I started eating too much by the time I took
lost 18kg without a look in the mirror, I was overweight. I was strong in the gym, but very unfit in Time taken: 2 weeks
having to rope in every other way. And it wasnt just a physical problem; I was depressed and According to North-
a stunt double I had developed lots of unhealthy habits. Once I knew what the problem was, western University, tak-
I knew it was time to make a change. ing your cardio outside
How did you start losing the weight? between the hours of
Effective immediately, I instituted a sugar ban during the week. I woke up early 8am and midday can
every morning to sneak in 20 minutes of cardio work before breakfast. I was lower your BMI by up to
introduced to calisthenics and have never looked back. Couple that with a strict 20%. Its thought sun-
curfew on carbs (not a single carb after lunch), and the fat started melting away. light resets your circa-
The best part? On the weekends, I could eat whatever I wanted. dian rhythm, raising
What results did you notice first? metabolism. The tread-
In 10 months, I dropped from 93kg to 75kg. My body fat went from 24 to 5.5%. mill wont cut it, either;
I added muscle and Im lean, but it wasnt just aesthetic. Im now sleeping better, even the most overcast
I have better endurance and I have an all-round better mental state. park offers more benefi-
cial rays than the gym.

14. WEIGH YOUR
OPTIONS
Time taken: 3 weeks

Not only will you feel
like a Marine, wearing
aweighted vest during
cardio can boost calorie
burn by 10%. A quick bit
of maths reveals that 12
weighted 6-km slogs
should suffice to sear
away a kilo of fat.
15. SKIP THE CARDIO
Time taken: 3 weeks

Jumping rope is the
SHED 20KG!
KYLE DANIELS
professional pugi-
lists torture method
of choice, and with
very good reason. Two
15-minute blasts per
day will tie up 1 300
kilojoules, getting you BLAZE TRAILS,
ring-ready when each
second counts. SCORCH FAT: TAKE
YOUR WEIGHT-
LOSS OUTSIDE
16. BAND TOGETHER
Time taken: 1 month

Incorporating a resis-
tance band into your
workout burns 600-700
extra kilojoules in30
minutes. Complete 10
minutes of squats per BREAD WAS HIS KRYPTONITE. HE WAS EATING
day with the band AGE four slices for breakfast and another four for
under your feet, ends 27 lunch. The starchy substitute had become a
in your hands, to burn a JOB vessel for anything destined for his gullet and
kilo in just 30 days. Coach it showed. Kyle Daniels was a couch potato,
BEFORE/AFTER carbo-loading and never spending any of that
96kg 76kg
surplus energy.
17. SWING IT TO WIN IT
And what he saw in the mirror, when he
Time taken: 2 weeks hazarded a glance, was a frightening trajec-
Thirty minutes of tory. His waistline was ballooning and he was
explosive kettlebell slowly slipping into scary territory. I had a
swing sets will gym membership, but I lacked consistency.
blastthrough 1 200 I had no motivation; I had no guidance and
kJ. Aim for about 300
that all just fuelled my complacency.
swings per day. Hold
the bell between your This all changed in 2014 when he discovered
knees, then thrust the 12-week Belly Off challenge, an MH project he had completed the Belly Off programme,
your hips to power it that has been helping guys burn through their he weighed in at a lean 73kg - a far cry from the
up to shoulder-height bellies and reset their lifestyles for years. It was one-man bread factory he had been 365 days
for optimum and the kick up the flabby backside he needed: It prior. Through his journey he had discovered a
impressively macho was a competition and I wanted to win, so I passion for trail running, tackling 8km routes in
fat burning. started off strong. Newlands forest and supplementing that daily
He was training every day and eating clean, cardio with three HIIT classes a week.
18. ROLL UP chucking out the white loaves and choosing That work had real results: 23kg of real
Time taken: 1 month more nutritious options. The trajectory had results. But success is never a straight line. He
The American Council shifted, and then, bang the same hardcoded was leaner, but he was unhappy. I looked too
on Exercise says a complacency returned. He told himself he thin it just wasnt the body Id imagined
15-minute session couldnt win; that there was just no point. I could build, he says.
with the roller burns
Its not just
That was rock bottom. I went back to my He stopped going to classes and put the
over 400 kJ. Unpack about how
old ways. But one day I just had this epiphany. brakes on his runs. A few weeks later, he was
this whenever youve I look. I am For eight weeks I was able to push myself fur- piling the weight back on. Its a reminder of
time to kill. Regular mentally, ther and harder than I have ever been able to the importance of routine, and of how quickly
sessions will flatten a physically and
kilo and your gut in do before. I still had the ability to do that again - good results can turn sour.
four weeks. emotionally prize money or no prize money. However, its was also a reminder that
stronger now. By the following year, less than a year after setbacks are inevitable, and that clawing

19. SANDED ABS
Time taken: 1 week

Adding this very
heavy, cumbersome
bag to your workout can
burn up to 1 200 kJ in
25 minutes. Clean it,
press it, then put it
back down again.
Sprint back and forth
with it in your arms.
Use it to add imbalance
to your bodyweight
squats. Basically, just
go nuts with it.
20. HIIT MASTER
KYLES 5 FAT- Time taken: 1 week

LOSS LESSONS: This bodyweight
FIGHT FAT WITH workout designed
FIRE! to light a (metabolic)
fire in your living
room/office/hotel suite.
Compiled by sensei
1. Rope in a buddy,
David Mesa Rey from
If theyre fitter and
Budokwai Martial Arts
stronger than you,
Club, the focus is on
even better.
prolonging time under
2. Take your energy
tension, which means
out on the trail or
your muscles will be
at the gym, rather
working harder, for
than eating.
longer, boosting
3. Get comfortable
your post-exercise
with being uncom-
burn. Complete this
fortable. There will
before breakfast for
be times when you
one week to leave fat
feel you cant push
begging for mercy.
your body any fur-
ther, but theres 1/ Star jump x30
always one more. 2/ Crunch x30
4. Track your prog- 3/ Sit-Up x30
ress. Seeing real, 4/ Squat x30
objective progress 5/ Push-Up x30
is a reward that 6/ Crunch x30
keeps on giving. 7/ Lunge x30
5. Never take more 8/ Twist x30
than a single day 9/ Sprint 30sec
off from training. 10/ Burpee x30
11/ Plank 30sec
21-26. GORGE
YOURSELF LEANER
yourself back into fighting shape is the true The third time was the charm, he admits. RUN IT OFF
Kyle didnt need a Nutritionist Dr Laura
test of your character. Last year, as Kyle neared For some reason, the new lifestyle stuck where gym membership. Thomass favourite
another summer, he vowed to get back into others had failed, and now he cant imagine his Just a mission and fat-loss foods:
shape before the beach days began. life without working out. an open trail.
Liver Pat Contains
I wanted to be able to see my abs again, he I am 20kg lighter now, he says. But its not pantothenic acid, which
says. That was enough motivation. just about how I look. I am mentally, physically turns fat into fuel.
He started training aggressively, clocking and emotionally stronger than I was, and I Mustard Boosts
in four mammoth runs a week. His focus had appreciate life a lot more. Im happier and Ive metabolism by 25%.
shifted from speed training to inclines and leg learned to love the outdoors. Whole Milk Same
carbs, protein as
development. The result? It felt more rewarding. He has started bringing his new ethos into the
skimmed, plus
The rewards were more obvious and it didnt feel office, challenging colleagues to team challenges healthy fats.
like a begrudging responsibility, but something such as seeing how many push-ups they can Potato High in fat-
he relished. nail in a single push-up meeting. Its earned him burning copper.
Kyle also learned you dont need a gym the moniker of Coach Kyle and he wears the Grapes Contain
membership to get into shape. On his runs he nickname proudly. resveratrol which
would use the environment to his advantage, People who didnt know me before my limits fat storage.
practicing bodyweight exercises on fallen logs transformation cannot believe I was overweight Pork Crackling
or using the natural lay of the land make his and unfit. I sometimes forget that I couldnt even High on appetite-
levelling protein.
push-ups more challenging. run a single kilometre, he laughs.

27. SWEAT BOX
Time taken: 2 weeks

Using a sauna before
your workout promotes
bloodflow, helping
transport fat-burning
enzymes to stubborn
areas, says PT and
I enjoy how my body

hormone expert Karen
Austin of Topaz Fitness
performs and
Academy. This will
increase fat breakdown
looks, and I know I

during your workout. Do
it eight times over afort-
never want to be
night to cut a kilo of fat.
28. CARVE OUT

CR AVINGS that fat guy again.
Time taken: 3 weeks
You might not be able
to pronounce it, but the
tropical fruit garcinia
cambogia inhibits the
production of fat-pro-
ducing enzymes while
releasing serotonin to
calm your sugar crav-
ings. In a recent study
review, it helped sub-
jects cut an average of
1.76kg over four weeks.
29. UNLOCK FAT CELLS
Time taken: 1.5 weeks

A triple threat, Meratrim
helps your cells
accumulate less fat,
burn stored fat and
makes it harder for fat
cells to multiply. The
herbal supplement a Viking funeral, wolfing down a full English
was found to shave breakfast then hit the ground running.
DOWN 29KG!
DAVI D CROSS
5.2kg over the course

of eight weeks. A Gentlemans Agreement
Through a friend, Cross tracked down a per-
30. HACK AND BURN sonal trainer and went along for a free session.
I died, he says. But some part of me enjoyed
Time taken: 2 weeks
BIG LIFTS, EVEN

Irvingia gabonensis, or it, I think, because I went back. Money was
African mango, is high tight so he could only afford a single session a
in a water-soluble fibre
that turns to a satiating BIGGER BURNS week. For the rest of the time he was left to his
own devices. Admittedly, he was fairly clue-
gel once digested. In a
study, volunteers given POWER UP less. He flung himself at cardio and light resis-
tance training, relishing the challenge, testing
150mg, three times a
day, lost 6.3% of their
body fat over 10 weeks.
YOUR ROUTINE the waters of new moves and new circuits.
While the work was rewarding, change was
slow. One the biggest lessons he learnt in the
beginning was: be patient.
31. CUT TO THE CHASE Look, it took me a long time to get that
Time taken: 1 week DAVID CROSS DIDNT HAVE A WAKE-UP CALL. fat, he says. And while you can lose it quicker
Sinister-sounding fat- No heart issues, impending diabetes or any- than you gained it, it still takes time. Its diffi-
loss pill Hydroxycut has AGE thing like that, he says. I wasnt getting laid at cult to deal with, because when youre on this
some pretty positive 36 all, which was probably the biggest concern. mission to change your life, you dont want to
effects. Its primary JOB This was 11 years ago, when Cross weighed wait. Im pretty sure thats why most people
ingredient veldt Strength and in at 137kg: the byproduct of a corporate life- give up: they run out of patience and start con-
grape led to 4.8kg nutrition coach
style that was big on booze, junk food and not vincing themselves they will never get there.
weight-loss in a six- BEFORE/AFTER
week study by the much else. It was just a drunk night at a pub However, since that agreement, Cross has
137kg 108kg
University of Yaound, and my mate said to me I was too fat, and that stuck doggedly to training. He dropped down
Cameroon. I would never change. I told him Id do it. The to 86kg that was during his manorexic
following morning he gave his old lifestyle running days before bulking up to 108kg

32-36. HUMAN
RESOURCES
The Big Fat Excuse
Your 9-5 is a minefield,
Cross now works as a strength and nutrition with stress and sed-
coach, running his own gym from his family entarism adding kilos.
home in Pinelands. Hes used to hearing excuses Make it work for you:
from potential clients on why they cant lose 7am: Do
weight. Its made him an expert at calling people Your Homework
on their bullshit. Weight loss is actually easy, According to Yale sci-
but people go about it the wrong way. Theres so entists, back pain trig-
much nonsense out there on social media and gers overeating. Limber
being spouted by celebrities who dont know up with an activity you
their ass from their elbow, he says. But people enjoy: viewing exer-
cise as fun, not a chore,
still buy their books without a second thought.
DAVIDS TOP reduces snacking.
NUTRITION TIP: They need real-world, basic science thats 10am: Be Upstanding
DONT CROSS- proven and tested over and over again, but some According to the Univer-
OUT THE CARBS people just want miracles. sity of Iowa, men who
While Cross is a powerlifter, hes trained on stand for an extra hour
both sides of the cardio/resistance equator. a day burn 360 extra kJ.
Honestly, there arent really any negatives Triple your standing time
One of the biggest
to either, he says. It depends on how you by investing in an adjust-
mistakes most guys
approach them. If you take something to the able sit-stand desk.
make when they
1pm: Take a
start dieting is they extreme, without building up to it, youre going
Longer Lunch
cut out carbs. They to get into trouble. When I wasnt careful I suf- Whether al desko or
get such a bad rap, fered a lot of injuries as a result of either. fresco, studies by Weill
says Cross. And its Both allow me to eat a lot more than most Cornell Medical College
completely unjusti-
people thats a huge benefit for someone like found eating your pro-
fied. Carbs provide
immediate fuel to me, who will always have that fat kid deep- tein 15 minutes before
rooted inside them. your carbs lowers blood
help you power-up
Exhibit A: protein choc-chip pancakes decked sugar by 37%, for less
during your gym
out with chocolate ice cream, raspberries and fat storage.
sessions, helping
3pm: Hit the Drink
you push further, lift crushed Ferroro Rocher. Its not something
Ditch cortisol-boosting
heavier and keep Cross eats often (I prefer to go with the smart- caffeinated coffees in
burning calories for est choice when it comes to micronutrient con- favour of H2O and your
longer. sumption, thats why I stick to whole foods) gut will thank you. Vir-
but it is something that fits easily into his If It ginia Tech found a pint
Fits Your Macros eating plan. of cool water pre-meal
Sometimes his biggest motivation to keep leads to 44% greater
LIFT TO LOSE through powerlifting. It hasnt been easy. When training is so he can wolf down a massive sup- weightloss.
Deadlifting in the
youve been that fat, you have a lot of internal per with all the trimmings. But I also have to 4pm: Now Tap Out
gym has helped Rhythmically tapping
David keep off the wiring and brain chemistry that wants you to be a role model, not just to my clients but to my
dead weight. your toes as you ponder
locate the closest full English and go to town, 4-year-old daughter, he says. She is so active snack time is proven to
he laughs. It takes time to understand what already. She can do three full bodyweight chin- cut cravings. It disrupts
your body is saying and what your triggers are ups no problem, plus perfect push-ups and your image of food,
when life gets shit, and how to best manage squats without even being shown. Guess its a reports Mt Sinai
those situations. case of monkey see, monkey do. I want to con- St Lukes Hospital,
What keeps him on the straight and narrow? tinue to inspire her to understand her body reducing impulsivity.
I enjoy how my body performs and looks, and I and use it how it was meant to be used, and not
know that I never want to be a fat person again. how society has pushed us to be. 37. LAUGH IT OFF
See the funny side.

Men who laugh for
15 minutes a day torch
Neil Carrick, 42 When did you realise it was time to turn things around? 200 extra kilojoules.
A foolproof eating The turning point for me happened when an overweight colleague of mine had
plan and consis- such a severe back injury while on holiday that he ended up stuck overseas and
ten weigh-ins was not able to work for months. I had a long hard look at myself. In my current 38. CHEAT TOGETHER
helped him job I still do a lot of entertaining and its easy to wine and dine and not look after Men eat 35% fewer
drop 70kg yourself. My work environment is also very stressful, and I realised that this was calories with a partner,
the ideal recipe for a heart attack. so turn cheat day into
What was your weight-loss plan? date night.
After many failed diets, I finally focused on a low-GI eating plan. I weighed my
portion sizes, ramped up my fruit and vegetable intake daily, cut alcohol and
39. CHEW THE
limited carbs, and drank two to three litres of water per day. In the beginning, RIGHT FAT
I couldnt do any exercise so that wasnt on the agenda I first needed to drop
20kg and get into better shape. Slowly, I started to see progress, but it was not Increasing your brown
always plain sailing. There were always challenges and some months went fat helps you burn
better than others. When the kilograms take longer to drop, its encouraging to 2 000 extra kilojoules
see the centimetres fall away. a day. Boost yours with
an icy shower.

WRECKING
40. MONDAY... CREW
Vinson
... is the best day to start demolished
a diet, according to his bad habits.
researchers at the Uni-
versity of Pennsylvania.
was from a family of
41. THE PIG-OUT big people.
BACON SANDWICH My father was
Time taken: 2 weeks 1.9m and weighed
According to Kyoto 125kg. He used to say
University in Japan, a that once I learned
morning rasher can how to make a mince
be your metabolisms sandwich, it was all
best friend. It contains over from there.
coenzyme Q10, which
Vinson lost his
boasts the crisp benefit
of boosting fat burn by
dad when he was 16.
50%. Scarf this sand- He was diagnosed
wich an hour before with liver cancer in
your three weekly January 2005 and
workouts for guilt-free passed away seven
fitness fuel: months later. It was
Ingredients (serves 1) thanks to his sports
6 rashers smoked coaches, and a good
bacon, fat trimmed support system in his
2 slices rye bread small town, that Vin-
1 Tbsp olive oil
son was able to stay
1 Tbsp tomato sauce
focused and maintain
Method
his playing weight
Grill bacon until crisp,
then place on kitchen
at 150kg. But a year
roll. Toast bread until after his final semes-
golden; packed with rye ter at high school, he
and wheat flour, Rus- had already packed
sian rye offers multiple on 35kg.
complex carbs to keep I just didnt have
you energised through any direction, he
your morning session. remembers. The
PHOTOGRAPHS BYRON KEULEMANS (MARKRAM), CAMERON MCDONALD (VERHOOG, DANIELS, CROSS), JEREMY M. LANGE (SMITH)
Once toasted, spread
man whod taught me
both slices with olive
oil. In addition to its LDL
everything wasnt there. I had no idea what I
cholesterol-lowering wanted to do. But one thing I did know how
129KG DOWN!
VINSON SMITH
monounsaturated fats, to do was eat. My mom used to make one pot

olive oil is proven to of spaghetti for the family and another pot for
keep you satiated lon- me. Id eat the whole thing within a day or two.
ger than other dietary I once ate 100 chicken wings in a sitting. I was
fats, according to the eating for reasons I didnt even understand.
Universities of Munich
and Vienna. Finish with
a healthy dollop of a HAMMER FAT Turn the Scale
low-sugar T-sauce,
containing 2 fewer WITH A KILLER His biggest challenge: learning to eat enough
to stay satisfied. In the morning, after my
grams of sugar than
other sauces. COMBO: YOGA cardio, Ill have a cup or two of fruit. I eat a
lot of watermelon, melon, strawberries and
42. NOW KEEP IT OFF

AND CARDIO grapes. For snacks Ill eat cucumbers and rad-
ishes. Then Ill typically do chicken, asparagus
and brown rice for dinner.
Time taken: The
rest of your life This combination helped Vinson drop from
If you only have time- 229kg to a slim 97 and the 132kg hes at right
for one adjustment, HE WAS A GROOMSMAN AT HIS COUSINS now includes a whole lot of new, lean muscle.
make it a diet overhaul. wedding and he could barely stand for 45 min- Vinson still struggles with emotional eating,
The American Medi- AGE utes. He was 229kg, and sweating. The tux- but now he knows exactly why. I had to cry
cal Association found 29
edo coat he had on was a size 64, and was still about my dad. Opening up extinguished my
cutting your daily kilo- JOB a snug fit. Vinson Smith remembers think- hunger. Hes now gone from shopping in plus-
joules by 800 will lead Sports develop-
ing: How am I going to look into the eyes of
ment coach
size stores to visiting branded shops. Its a big
you to make other
a woman and tell her shes going to have a victory for the former big guy.
changes, helping you BEFORE/AFTER
avoid regaining the 71% 229kg 132kg
healthy, long life with me at this weight? Thats a treat for me because I never
of weight most people Turning things around was never going to thought Id be able to shop like a normal per-
put on after a crash diet. be easy. In his own words, Vinson has always son. I like my shirts to fit tight now every-
Good luck. been a big guy. And to make matters worse, he things a slimmer fit.

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YOUR YOUR YOUR GAINS THE RESULTS You could feature
MOTIVATION TRAINING Dont forget to tag Challenge ends in the November
...before 22 May ...by 5 June #menshealthza 29 September issue of MH!
Q1\
MH
WEIGHT LOSS When should you
QUIZ schedule your workout
for maximum fat-
shredding impact?
WILL
A On waking
B After breakfast
C At lunch
A If youre sweating it out to no avail, try delaying your morning smoothie. In
2017
a Belgian study, men who hit the gym before breakfast burnt more fat and
avoided weight gain, even when increasing their calorie intake. Its the fasted
route to victory.
BE THE
Q2\ Q3\
Which of these can be A glass of water before
a side effect of following meals can help you lose
the Paleo diet? _ _ in three months
YEAR
A Smug #foodstagrams A 2kg
B A high grocery bill B 3kg
C Weight gain C 4kg
YOU
C A Nature journal study found that a C Your problem may not be one of
sudden drop in carbs and boost in fats excess, but deficiency of water. An
can destabilise blood sugar and trig- Obesity study found knocking back
ger weight gain, particularly in men a large glass before each meal curbs
GET IN
who dont exercise. If our cave-dwell- hunger sufficiently to cut your weight
ing ancestors had sourdough and by as much as 4.3kg. Black coffee and
quinoa, theyd damn well eat it. tea also help. Caramel Lattes do not.
SHAPE?
Q4\ Q5\
Taking a daily fish oil Which supplement is
supplement can help a proven fat-burner?
you offset a sub-par diet... A Ginkgo biloba
A True B Green tea
With a plethora B False C Raspberry ketones
of fat-melting plans on the A One for those whose resolutions B Now is the time to expunge any cap-
menu, how can you be dont include taking the pizza joint off sules that are giving you night sweats.
speed dial... The Journal of Physiol- When researchers from Oregon
sure youve chosen well?

ogy found fish oil tempers the dam- State University reviewed hundreds
age of a high-calorie diet by improving of weight-loss supplements, green
Take our test for starters

metabolism. Though it doesnt justify tea was one of the few demonstrated
an extra battered cod. to have a proven, positive effect.
Q6\ Q7\
Whats the best way to Which of the following is
future-proof weight loss? best for reducing body fat?
A Exercise A Long-distance running
B Cut calories B Interval training
C You cant
B Steady-state cardio packs perfor-

A The University of Florida found mance benefits, but HIIT smacks your
exercise releases the hormone irisin, fat stores harder. In an East Tennessee
which makes fat cells more metabol- State study, guys on an interval-training
ically active inhibiting the formation regime lost 2% body fat, while men on
of new fatty tissue. the treadmill saw no change.
100 MH.CO.ZA | May 2017

Q8\ Q9\ Q10\
Eating carbs at dinner
will pile on the kilos...
Compared to simple
calorie-counting, the What percentage of
A Fact
5:2 fasting plan is...
overweight people can
blame faulty genetics?
B Myth A Scientifically superior
B Just another diet
B In fact, in an Obesity journal A 5%

study, dieters who saved their quota B If subsisting on salad for two days B 15%
of carbs for the evening lost 2kg a week appeals, who are we to dis- C 1%
more than those who spread them suade you? But keep in mind that,
throughout the day. Adopt this tactic in research by Austin Health, partici-
if you struggle to switch off, as carbs pants on the 5:2 lost the same weight C Theres no use bemoaning your lack of skinny genes. While research in Nature
also stimulate the production of sleep as those keeping to 7 500 kJ a day. Communications found that a mutation in the MC4R gene causes intense crav-
hormones. Going hungry is so 2014. ings for fatty food, only one in 100 are believed to have it. Your body is in your hands.
Q11\ Q12\ Q13\ Q14\

Losing 80 minutes sleep By how much have Can reducing your intake Men who consume sports
increases the next days average portion sizes of saturated fats help you drinks are likely to be...
calorie intake equal to... grown since the mid-90s? lose weight faster? A Fitter
A Slice of toast A They havent A Yes B Leaner
B Almond croissant B 50% B No C Fatter
C Chocolate muffin C 100%
A Though not for the reasons youd C An Obesity journal study correlated
C If youre wont to burn the candle at C Size matters. A BHF review found think. A study in the journal Frontiers energy drink intake with weight gain
both ends, you could land yourself ready meals have doubled in volume. in Cellular Neuroscience found that hardly surprising given the average
with an extra 2 300 kJ to burn, too. Not much of a chef? At least read the a diet high in sat fats triggers brain 30g of sugar per serving. A pre-
Thats a leisurely hour round the park back of the box before accidentally changes that make it harder to reg- gym espresso and post-workout
ora tough lunchbreak circuits session. devouring a family-size lasagne. ulate your food intake. Red-blooded electrolyte supplement make a far
appetite? Theres no need to sacrifice smarter pair when training hard.
pleasure of the flesh. Balancing your
rack of lamb with the unsaturated fats
Q15\ in nuts and fish will keep your appe-
How long do you need tite in check. Youd best buy kitchen
scales just in case. Q17\
When should you eat your
to maintain your weight main meal if you want to
lose weight?
loss to raise your odds Q16\
Which of the following A Breakfast
of staying slim for life? takes calories off your

plate?
B Lunch
C Dinner
A One year A Bright lighting

B Eight weeks B Colourful crockery B In a 12-week study, those who ate
C Four months 50% of their calories at lunch lost a
third more weight than those who
B Be first to the office kitchen cup- went big in the evening. Whats more,
A If your weight fluctuates more than post-junk financial predictions, you need to board. Eating off a plate thats a con- a BJN study found that when men
start thinking in the long term. According to the European Journal of Endocrinol- trasting colour to your food cuts the stopped eating after 7pm, they took in
ogy, it takes a year for the bodys hormones and hunger cues to reset. Chuck amount you serve by a quarter, says 995 kJ fewer. If wolfing down a sand-
your analogue scales and get your your body fat measuredinstead for an accu- Cornell University, while bright light wich on the bus home isnt too bleak
rate gauge of progress. just makes us eat faster. a proposition.
Q18\
0-6 7-12 13+

An active sex life counts HOW
as a workout... DID
YOU
A Fact SCORE? HEAV Y DUT Y MIDDLE WEIGHT LEAN SWEEP
B Myth
Heres a takeaway for you by It seems counterintuitive, but It looks like youve got the skinny
B Unless youre swapping dessert for which we mean a parting tip, your next step to efficient fat loss on weight loss. For that extra
nudge, nudge dessert, sex wont not a briyani. Cornell University is ditching the word diet. Accord- 10%, get to grips with kettlebell
impact your weight. The New England research found that dining with ing to Cornell studies, were more swings: five minutes work burns
Journal of Medicine reports the aver- overweight friends encourages likely to overdo it on lite foods, 100 calories, says the American
age session lasts six minutes and us to overindulge. Pick your meal as the labelling leads us to dras- Council on Exercise. Try to make
burns about 80 kJ. Youll need to work before your companions order. tically increase our portion sizes, it through a full 300 seconds,
on your stamina. a.k.a. a net calorie increase. and youll soon see why.
May 2017 | MH.CO.ZA 101

SOME ALARMISTS
WOULD LIKE
YOU TO BELIEVE
THAT EATING BEEF
WILL KILL YOU.
BUT WEVE GOT
THE TRUTH BEHIND
THE HYPERBOLE.
READ IT. DIGEST IT.
FIRE UP A STEAK
By Markham Heid
Photographs by
Christopher Testani
THE
TRIUMPHANT
RETURN
OF RED
PA G E
103
How Much Red
Meat Is Too Much?
Avoid processed or 5
cured meats as much
as possible. Think of
them as something
you could have once
or twice a month at
most. As for unpro-
cessed red meat, evi-
dence suggests that 4
you can have two or
three servings a week.
A serving is 100 to
180 grams. DARIUSH
MOZAFFARIAN, SCHOOL OF
NUTRITION SCIENCE AND
POLICY AT TUFTS UNIVERSITY
Heart disease! Cancer! Stroke! Diabe- lain if you eat it in moderation. Even fatty cuts
tes! Brutal murder by cow! If youve read of beef arent inherently bad for you. When I
any news about beef and health in the past started researching fat and saturated fat 15
year, you might think some super PAC had years ago, I thought Id find all these harms,
staged a political takedown of cattle farmers. Dr Mozaffarian says. But the more research
Butacloserlookattheresearchrevealsthatthe Ive done, the more total saturated fat seems
evils ofbeefare aload ofbull. Redmeat canbe neutral neither good nor bad for your heart.
a nutrient-rich addition to an otherwise healthy What about the links between red meat and
6
diet,saysDariushMozaffarian, chairofnutrition cancer? Again, the most damning evidence
at Tufts University. Its true that processed and pointstoprocessedmeats,saysHarvardoncol-
curedmeats(likedelimeatsandsalamisticks) ogistJonathanSchoenfeld. Plus,unprocessed
can raise your risk of stroke and heart disease, red meat delivers zinc, selenium, iron, B vita-
he says. But unprocessed red meat steaks, mins and some fatty acids.
chops, and other whole cuts isnt a health vil- Bring on the beef.
104 MH.CO.ZA | May 2017
VALUE
SIX CUTS
BEST YOU MUST TRY
BEST
E
VALU
Filet mignon is overrated, says
Joshua Applestone, founder
of the Applestone Meat Company
RIB EYE
1 The king of steak I prefer it to sirloin
because it has a little more fat, Apple-
stone says. Salt and pepper are the only
spices it needs. I love rib eye served with
sweet potatoes, he adds. The flavours
just seem to go well together. Savour
that luscious marbling.
SHOULDER TOP STEAK

2 This is the cut your butcher keeps. It
comes from the shoulder and tastes
amazing, Applestone says. Towards
its end there are lines of fat that spider
down. If you sear it over high heat, he
2 says, that fat melts in with the protein for
a really rich bite that has good chew.
BEEF HEART
3 When properly cleaned, beef heart is
delicious, Applestone says. Its lean and
gamey and can be tough if overcooked.
Cube it, skewer it, brush it with a sauce
you like, and then grill it to medium rare.
(Whether or not you reenact the Temple
of Doom scene is up to you.)
SIRLOIN FLAP
4 As the name suggests, this is the flap of
muscle covering the sirloin. For that reason
its rich with fat, but it can be tough if not
cooked correctly. Cube the meat and sear
it to medium rare in a hot pan, just a few
minutes on each side. Serve with sauted
mushrooms or stirred into a curry.
SIRLOIN TOP
5 Located just below the tenderloin, this
lean-yet-still-succulent cut is ideal in tacos
or burritos because it bites off easily
when served in strips. Sear the cut whole,
and then slice it. Because its lean, youll
want to eat it with some fat (sour cream,
avocado) to balance the flavour.
3
TRI TIP
6 Ask your butcher for this West Coast
favourite, which is sliced from the bottom
portion of the sirloin. Its rich. Its tender.
Its awesome served with cold salads
that feature tangy cheeses like Parme-
san. Grill it low and slow, cut it against
the grain, and toss into a Caesar salad.
1 4
2 5
3 6
May 2017 | MH.CO.ZA 105

BURGERS
MADE
BETTER
Those pre-
ground patties
at the supermarket?
They often go through
several grinders and
contain meat from
many cows, according
to Consumer Reports.
That raises your risk
of foodborne illness.
So buy a grinder
like the durable Ken-
wood Chef Multi Food
Grinder Attachment
(R1 179, yuppiechef.
com) and make DIY
burgers. Stuff pieces
of steak (try a sirloin-
brisket blend for bal-
ance) in the hopper
and watch the burger
meat spill out. Shape,
season, sizzle, chow.
TheOtherRedMeat
Any dedicated hunter will tell you that the best red meat isnt beef or lamb. Its
venison, which has all the heartiness of the former with far less gaminess than
the latter. Dont hunt? Head to The Venison Company (CPT, thevenisoncom-
pany.co.za), Kings Meat (PTA, kingsmeatdeli.co.za) or even Woolworths (R180/
kg) for tenderloin, and cut into medallions. Grab a lightly oiled cast-iron pan
and set it on the stovetop over high heat. Season the medallions on both sides
with salt and pepper and add them to the pan. Flash-sear the venison on each
side until medium rare, 2 to 3 minutes. Serve the meat with sauted mush-
rooms and a sturdy red wine. Consider applying for a hunting license.
THE
DIRT ON
GRASS FED
Know these answers

before you make the
switch from the usual
grain-finished fare
What does grass fed

actually mean?
First off, for the major- HOW YOU SLICE IT
CUT THE STEAK;
ity of their lives, most THEN SAUCE IT.
cattle are grass fed. But THAT WAY YOU
then some farmers ship ENHANCE EVERY
the animals to feedlots BITES FLAVOUR.
where theyre fattened
on grain. (The heavier
the cow, the more cash
it brings in.) Ranch-
ers can choose to skip
this step and stick with
grass. So grass fed
really means grass fin-
ished. Its a nuance,
yes, but its important.
Is grass-finished beef
healthier for me?
The meat contains
nearly 50% more
heart-healthy omega-3
fatty acids than beef
from grain-fed cattle,
according to research
from Gillian Butler of
Newcastle University.
Though grass-finished
beef doesnt carry
the omega-3 punch
that salmon does, it
may be lower in some
unhealthy fatty acids
than grain-finished beef,
the research revealed.
Is there a label
I should look for?
South Africas food
labelling regulations are
a minefield for farmers
and consumers alike.
(Read more about that
at farmerangus.co.za,
or give the Director-
MAKE STEAK SAUCE IN 3 STEPS

ate of Food Control a
call on 012 395 8800.)
Already at the butch-
ers? Ask the man: fed
or finished?
Some meat
1 2 3
eaters will argue
that a great steak Cook the Steak Get Saucy Bathe the Meat
needs no sauce. Salt and pepper the steak. Take the pan off the heat Lovingly spoon the
They havent Heat a cast-iron pan on and add about cup of luscious sauce from
experienced the high. Open the windows; red wine. Use the back the pan and onto the
flavour force of flip on the exhaust fan. of a wooden spoon to stir, sizzling surface and
Heat 1 Tbsp canola oil. Add scraping up the bits on the ruby-red interior flesh
nature that is this steak. Flip each minute until bottom. Add 1 Tbsp butter of the warm, moist
four-ingredient medium rare, about 6 min- and stir until melted. Sea- meat. Sexy.
combination utes total. Remove; let rest. son with salt and pepper.
May 2017 | MH.CO.ZA 107

The Chain Burger Smackdown
Which menu staple reigns supreme in the battle for the healthiest(ish) burger? Eight contenders
entered the ring. Adrian Penzhorn, R.D., of Food for Sport, refereed the battle royale
R O U N D O N E
SPUR BURGER KING WIMPY STEERS MUGG & BEAN HUDSONS MCDONALDS ROCOMAMAS
Original Burger Whopper Classic Burger Classic Burger BBQ Wise Guy Quarter Pounder Old Skool
A higher protein count wins this Both burgers pack an even 25g of While both burgers serve up simi- Battle of the bulk! Both burgers are
round for Spur that, and the protein, but Steers Classic offers lar calories, the Wise Guy lands the high in fat and salt, true but Roco-
Whoppers whopping 50g of carbs fewer calories and less fat than all TKO with a higher protein content mamas fails to land any punches,
(and thats without any chips). other contenders. and lower fat and carb count. with 2 750 kJ and 43g of fat.
R O U N D T W O
The Original proves In this one-sided

itself a better all- contest, the Wise
round fighter, with Guy takes the
the kind of balanced win with a health-
protein and fibre ier protein count,
thatll keep you fewer calories,
SPUR fuller for longer. STEERS HUDSONS less salt and fat. MCDONALDS
Original Burger Classic Burger Wise Guy Quarter Pounder
R O U N D T H R E E
Nutrition Nutrition
Per Serving: Per Serving:
2 150 kJ 2 140 kJ
44g protein 42g protein
VS.
31g carbs 33g carbs
24g fat 22g fat
SPUR HUDSONS
Original Burger Wise Guy
WINNER!
THE WISE
GUY
ALMOST TOO CLOSE
TO CALL. MATCHED FOR
CALORIES AND PROTEIN,
PLUS SIMILAR IN CARBS
AND FAT, THIS ONE CAME
DOWN TO A TASTE TEST.
DESPITE ITS FRESHER,
TASTIER BUN, THE SPUR
ORIGINAL WAS PIPPED BY
THE WISE GUY IN A SPLIT
DECISION WITH A JUICIER,
FLAVOURFUL, FRESH-
FORMED PATTY, A HANDFUL
OF NUTRIENT DENSE
ROCKET, RELISH AND
JALAPEOS. WISDOM WINS.
108 MH.CO.ZA | May 2017

THE
WORLD
OF BEEF
Roam beyond
borders and
youll find these
delicious meat-
eating traditions
FOCUS ON FAT
WAGYU STEAKS
HAVE RICH
INTRAMUSCULAR BRAZIL / Picanha
MARBLING. At a churrascaria, or
TRANSLATION: Brazilian BBQ, picanha
DROOOOOOOL. is the thick, fat-draped,
skewered steak that
your server saves for
the end of the meal.
KOREA / Kalbi
This umami-tastic
version of short ribs
involves marinating
the meat in a mixture of
soy sauce, garlic, and
sugar and then grilling
it to juicy perfection.
THIS IS LEGITIMATE WAGYU BEEF

Most steaks touted on menus as Wagyu arent authentic. Save your money
GUYANA /
Blood Sausage
Its seasoned rice thats
been mixed with cows
blood; also called black
pudding. The Guyanese
Restaurants and online-order outlets charge wallet-drain- indicator of marbling or quality, Olmsted says. But destau- like it with some pickles
ing sums for cuts billed as Wagyu or Kobe beef. But if rants dont have to meet this minimal standard for Wagyu on the side.
you think youre getting the intricately marbled meat that DNA. Most dont sell true Japanese Wagyu, and when it
Japan made famous, youre kidding yourself, says Larry comes to Kobe beef, only a handful restaurants in the
Olmsted, author of Real Food, Fake Food. In SA super- entire country is certified to import and sell true Japanese
markets, Wagyu refers to cattle breeds that are 46.9% Kobe. Everyone else is slapping a hot marketing term on
(minimum) Japanese Wagyu. The term Wagyu is not an questionable steak and charging you a hefty suckers fee.
Find Wagyu Beef

These four local 1 2 3 4 PHILIPPINES /
spots serve it. For Kare Kare
others, contact Woodview Wagyu Braeside Butchery Frankie Fenner Oak Valley Made from rich oxtail,
the Wagyu Cattle Arlington, FS Randburg, GP CBD, Cape Town Gourmet Meats this hearty, fortifying
Breeders Society Serves Steaks, ribs, Serves Free-range, Serves Ethically Elgin, WC stew contains vegeta-
of South Africa at biltong and burgers grass-fed beef sourced patties Serves Cuts vary bles like eggplant and
wagyu-sa.co.za Contact accounts@ Contact braeside- Contact ffmm.co.za Contact mail@ daikon, plus spices
wagyu.co.za butchery.co.za for order list oak-valley.co.za and ground peanuts.
May 2017 | MH.CO.ZA 109

SPECIAL REPORT
THE
UNBEARABLE
BURDEN
Five times more

men than women
die by suicide
in South Africa.
One of the main
reasons: we just
dont talk about
it. Lets try
BY J OA N N E L I L L I E
J U L I A N T U R N E R I S A 5 4 -Y E A R - O L D Men & Suicide
SUICIDE ACCOUNTS
FOR AROUND 10%
OF ALL NON-NATURAL
B A N K M A N AG E R W I T H T W O S O N S , DEATHS IN SA,
ACCORDING TO
THE MRC NATIONAL
B OT H I N T H E I R T W E N T I E S . TO LO O K INJURY MORTALITY
SURVEILLANCE
(NIMSS).
AT H I M , YO U D N E V E R G U E S S H E O N C E
LEFT HIS OFFICE IN THE MORNING, 8 000

South Africans die by
suicide a year thats
D R OV E F I V E H O U R S TO T H E COA ST, 667 deaths a month,
or 1 every hour.
A N D J U M P E D O F F A N 8 0 - M E T R E C L I F F.
5 TIMES
as many men die by
suicide than women.
25-34
The age group with the
TURNER WAS POPULAR AT SCHOOL AND SUCCESSFUL able to manage them carefully. Daily medication is non-nego- highest rates of male
tiable; sticking to a regular sleep pattern is absolutely critical, suicide.
in both sports and academics. He continued his success into
adult life, securing a position at a top financial institution as is surrounding myself with positive people, and having
800 000
after university, meeting and marrying his beautiful wife and spirituality in my life. I also find that helping others who suffer people a year die by sui-
having a happy family. from depression keeps me on the right track. cide worldwide. (Suicide
By all accounts, he had it all. But in private, life was a struggle. was the second leading
Turner battled with depression all his life, although he only iden- cause of death among
tified it in his 20s. My father suffered from an anxiety disorder ACCORDING TO RESEARCH, THE MOST PROMINENT 15-29 year olds, world-
and my mother from a mood disorder. Put this concoction triggers for suicide are: interpersonal, marital, family, or finan- wide, in 2015.)
together and you can imagine what my life was like, he says. cial problems; stress; academic pressure; and depression.
20
His moods were characterised by extreme highs and dev- Stress and mood disorders are among the greatest mala-
suicide attempts take
astating lows. I would strive for the things that made me dies of our time and often go undetected, says Professor Lou- place for every suicide
happy, but the happiness was momentary and would always rens Schlebusch, an international expert on stress and suicide recorded as successful.
be followed by lows, like the waves of the sea. I constantly felt and the author of Suicidal Behaviour in South Africa and Mind
stressed and extremely anxious about things and always Shift: Stress Management and Your Health. 30.3%
thought the worst. At work I always thought other people In 98% of suicides there is a diagnosis of at least one The lifetime prevalence
were better than me. I had very low self-esteem and a perse- mental disorder, most often a mood disorder. Psychological for a mental health
cution complex. My life was filled with darkness and hope- autopsies show that about half of victims suffered from condition.
lessness for many years. depression, and thats true across all ethnic groups in South
40 SECONDS
Turners wife was the one who picked up that he was Africa, says Schlebusch.
Someone, somewhere
depressed and encouraged him to see a professional for a Chronic and acute stress are critical co-morbid causal con- in the world, dies by
diagnosis and treatment. But I never went because I didnt siderations in suicidal behaviour, says Schlebusch. He also suicide every 40 sec-
trust anyone, he says. emphasises the role of socio-economic pressures, high crime onds. (The World Health
Turner hit rock bottom when he was 51. I was completely and violence rates as suicide triggers. HIV is also having an Organisation estimates
burned out. The signs were there but I ignored them. In Feb- effect on suicide rates. that by 2020, 1.5
ruary 2014 the wheels finally fell off. I said goodbye to my Suicide rates here are inordinately high, says Schlebusch. million people will die
family in the morning for what was to be the last time. I went Men are five times more likely to succeed at suicide than every year from suicide:
to work as usual. Then I left mid-morning to commit suicide. women for a number of reasons, including choosing more Thats one death every
20 seconds.)
I drove from Johannesburg to Kranskloof in KwaZulu-Natal, brutal methods, like shooting and hanging, rather than the
where I jumped 80 metres off the cliff edge to what I thought more hit-and-miss approach of overdose. DEPRESSION
would be a certain death. Miraculously, I survived without Another reason is that men often do not talk about feeling will be the leading cause
major injury and during my rehabilitation for a crushed nerve depressed, and dont seek help. of disability by 2030,
in my left leg and mental observation, I was eventually diag- Traditionally, we have not supported men in their according to the WHO.
nosed with bipolar disorder. attempts to become emotional or vulnerable This attitude Suicide is recognised by
P H O T O G R A P H S G E T T Y/ G A L L O I M A G E S
On the right medication, Turners life changed. I felt more often compounds a depressed mans condition, so that he WHO as a global health
stable, more consistent in my behaviour and happier than I gets depressed about being depressed, or ashamed about priority.
had been in years. I no longer experience the extreme highs feeling ashamed. Because of the stigma attached to depres-
10%
and lows. The dark side of life disappeared and the thoughts sion, men often allow their pain to burrow deeper and further
of people will become
of suicide have been eradicated. from view, says Terence Real in his book I Dont Want To Talk depressed at some
He admits his medical condition will always need manage- About It: Overcoming the Secret Legacy of Male Depression. point in their lifetime,
ment. Without my medication I would die. I know the pitfalls Men who either do not recognise that they are depressed according to the South
of depression and the dark hole one can fall into because I or know it and dont get help risk the illness becoming so African Stress and
have been there. I know the triggers of my depression, and Im severe that it totally impacts their lives or they become Health Study.
112 MH.CO.ZA | May 2017

Because
of the stigma
attached to
depression,
men allow
their pain
to burrow
deeper.
It doesnt
take away
from your Take the Test
masculinity DECIDE HOW MUCH OF THE TIME THESE STATEMENTS DESCRIBE HOW YOUVE
BEEN FEELING DURING THE PAST TWO WEEKS. TICK THE APPROPRIATE COLUMN
to say,
AND TOTAL UP AT THE END
s y
me n tl
Everything
ly eti ue
rd m q ot
Ha So Fre Al
is not okay. I feel down-hearted and blue 1234

Morning is when I feel the best 4321
I have crying spells, or feel like it
1234
1234
suicidal, says Johannesburg-based psychiatrist Dr Frans
Korb. Stigma works against men taking a step forward to get I have trouble sleeping at night
help, says Korb. Severe depression is not something you can
4321
snap out of and its certainly not going to go away by itself.
I eat as much as I used to
DEPRESSION DOESNT DISCRIMINATE. IT AFFECTS
astronauts (Buzz Aldrin), authors (Stephen King), comedians
(Stephen Fry, Trevor Noah, David Letterman), captains of
I still enjoy sex
4321
1234
industry (JD Rockefeller), elite sportsmen (Frank Bruno, Dan
Vickerman), screen stars (Owen Wilson, Heath Ledger), musi- I notice that I am losing weight
cians (Bon Jovi, Michael Hutchence), world leaders (Winston
1234
Churchill, Abraham Lincoln, John Adams) and men across all
socio-economic strata and ethnicities. But there is one thing I have trouble with constipation
that men have in common that prevents them accessing help
and that is their very nature. Their masculinity.
Pride prevents men getting help. The fact that men cant
My heart beats faster than usual 1234
1234
be seen to be weak. Its a fallacy that men cannot be allowed
to show emotion. Acknowledging that you have this illness I get tired for no reason
and being prepared to seek professional help is the first big
step to take. Once you have done this the pieces will fall into
place. Imagine a world where your life changes for the better
forever. It can happen. It happened to me, Turner says.
My mind is as clear as it used to be 4321
I think this is a problem not only for men to solve but the
whole of society. The basis of acceptance lies in understand-
I find it easy to do the things I used to
4321
1234
ing all aspects of mental illness. For instance, that mental ill-
ness is a medical condition like any other physical illness and I am restless and cant keep still
should be treated as such. It has its origins in genetics, biology,
chemicals and as well as psychological aspects, says Korb.
Men are brought up with the perception that they always I feel hopeful about the future
4321
1234
have to be strong, the provider, and the protector as well as
the fighter, says Korb. It doesnt take away from your mascu- I am more irritable than usual
linity, or your strength to man up and say, Everything is not
4321
okay. I feel depressed. I need help. And if we did this, fewer
men would die. I find it easy to make decisions
Although I wish Id spoken up earlier, and had the oppor-
tunity to understand the illness sooner, I realise that my jour-
ney was meant to happen. It was important for me to travel to I feel that I am useful and needed 4321
4321
the gorge that day to jump off as it opened up new doors for
me.I have true happiness for the first time in my life. I trea- My life is pretty full
sure life now and my family. Work is more enjoyable than it
4321
has ever been, says Turner. I only hope my experience can
help others be more open and save them the decades of pain I still enjoy the things I used to do
I went through.
Having been through my personal experience, know that
there is hope. However, you cannot tackle this illness alone.
The first critical point is to admit that you have an illness. It is
I feel that others would be better off
if I were dead 1234
not anything to be ashamed of. With the right medication and
lifestyle adjustments you can live a successful, happy life. But SCORING RESULTS:
it does start with you knowing that there are many people Add the values of all the boxes you ticked. If you have a score between 50 and 80, you could
out there who care, says Turner. be depressed. Contact the South African Depression and Anxiety Group (sadag.org) or see
your GP or mental health professional. Bring these test results to your appointment.
114 MH.CO.ZA | May 2017

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STRADDLING A STYLISH
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A U T U M N 2017
RIGHT AMOUNT OF
COMFORT AND SWAGGER,
THE PUFFER JACKET IS FAST
BECOMING AN ICONIC
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TIME TO GET PUFFED UP
MAKE
THE CUT
If you associate puffers with cold,
early-morning treks to the trail
or the train, think again: the right
one will make an impression in
the office, too. A gilet in a luxurious
texture works well layered under
a blazer, keeping you warm and
helping you stand out in a sea
of soulless suits.
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FASHION EDITOR
AZEEZ JACOBS
PHOTOGRAPHS
JACQUES WEYERS
TO
AT T E N T I O N
The bomber-style silhouette adds
a masculine, military-esque edge
to your wardrobe. If youre unsure
about olive green, dont be: it goes
well with most neutral colours, like
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HI-T OPS R1 795 CARVELLA AT SPITZ
May 2017 | MH.CO.ZA 117

TURN UP
YOUR
COLOUR
Doubling down on denim?
Good call. A bold gilet spices up
the look, acting as the fresh focal
point of a subtle, smart outfit.
Too stuffy? Keep the bottom
layers buttoned, and leave the
puffer unzipped.
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R4 300 REPLAY PAR ACORD SW ISS ARMY
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BOO T S R4 499 G-STAR RAW
118 MH.CO.ZA | May 2017

C L IM B T H E
R A NK S
Store racks used to be stacked
with black now, you can find
puffers like these: interesting, more
refined, and not so puffy. Plus, they
have a matte finish and ultra-light
fabric. Green-on-green brings some
crucial detail, but stay away from
cargo pants flannel or denim is
a smarter approach.
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May 2017 | MH.CO.ZA 119

MAKE IT
A DOUBLE
A glossy texture will give your
outerwear much-needed life.
Keep the rest of your look
understated (we like chinos
and sneakers) to keep the
focus on the puffer. Reversible
options allow you to update the
exterior, easily and immediately
freshening up your look.
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SW E AT SHIR T R1 599 LE COQ SPORTIF
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TAG HEUER AT PICOT & MOSS
120 MH.CO.ZA | May 2017

COVER
UP
With the built-in insulation
of their down filling, puffers
are a winter staple. Another
warming option: quilting, or the
practice of sewing two or more
layers of fabric together to make
a thicker padding. This can tone
down the fullness of a puffer jacket,
while making it versatile enough
to wear as a top or bottom layer.
Bonus: this ones waterproof.
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TR ANSIT JACK E T R2 199 FIRST ASCENT
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R4 899 G-STAR RAW
May 2017 | MH.CO.ZA 121

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May 2017 | MH.CO.ZA 123

WHERE
YOUR
WILD THINGS
ARE
BY JOE KITA
PHOTOGRAPHS BY MARTIN OEGGERLI
Prepare to meet some of the
billions of microbes that live
in your gut (left), on your feet
(right), under your arms and even
inside your belly button. But try
to resist the urge to disinfect;
these are the good guys in
your everyday battle to fend off
invaders and stay healthy.
Theres a party going on in your gut. Right now, billions of microbes are enjoying
one big belly dance, working together to extract nutrients from food and crowd
T
out the uninvited guests. This gut microbiome has been big news lately,
with plenty of probiotic foods and supplements claiming to keep the party
going, which benefits health. But heres even bigger news: microbiomes can
be found all over your body armpits, mouth, nose, toes, and more. Collectively
they can weigh 2.5kg in a 90kg man about twice the weight of your brain.
We had people swab their belly buttons, says Rob Dunn, a biologist
at North Carolina State University, and found thousands of different species
of beneficial microbes in there. Microbiomes like this are thriving societies that we need for life. We rely
on them, says Dunn, but unfortunately our lifestyles are causing some of these species to disappear.
Their loss has been linked to conditions such as inflammatory bowel diseases, MS, asthma and even
Alzheimers. New discoveries about these links are ushering in a new phase of public health. Heres a
scarier way to view it: You have at least a thousand species of good microbes on you now, says Dunn,
which means there are at least a thousand different ways for you to get sick in new and chronic ways if
you harm them. Got your attention? Good. Lets meet these creatures via photography done under an
electron microscope. With Dunn as our guide, lets hunt down your wild things.
Intestinal Smelly-
Micro Feet
organisms Bacteria
PREVIOUS PAGE, LEFT: PREVIOUS PAGE, RIGHT:
This is what the party These tiny yellow
in your gut looks like. dandies are called
So far, thousands of Staphylococcus, and
bacteria species have they play a starring
been found, most in role in the microbiome
the large intestine on your feet. Back
(colon). Theyre highly when your ancestors
specialised. Some roamed the forest
digest difficult foods, shoeless, their odds
like the fibre in broccoli, of developing foot
with enzymes that act infections were high.
as microscopic knives, Dunn thinks these
says Dunn. Others microbes helped keep
help strengthen the your forebears alive by
intestinal lining. Still producing compounds
others may hold the that kill fungi. Now their
keys to weight gain and valiant role has been
mood disorders. Theyre reduced to mostly pro
so vital that your body tecting you in locker-
produces a compound room showers. Your
that helps them clump feet sweat out as much
together so theyre not as a cup of water a
easily excreted. Despite day. We used to think
its apparent ferocity, this that helped cool the
microbiome is delicate. body, says Dunn, but I We think of these bacteria as pathogens. But theyre in your gut right now,
ICONS MICHAEL BRANDON MYERS
And its built shortly believe it was to favour where theyre working happily with the rest of your microbiome to keep
after birth, so we must microbes like these. you healthy. The photo above shows them as blue capsules at low density
protect it. Antibiotics Being inside shoes in the colon, which is fine, says Dunn. Its only when an E. coli species thats
kill the good and bad, and socks is a whole new to your system or has special pathogenic genes is introduced that
he says, and you may different environment you can get sick and even die. What is good and what is bad is a complex
never fully recolonise for them, so mostly E. Coli question in your bodys ecosystem, explains Dunn. What you want is
the good ones. they now just make Bacteria moderation with your microbes; you want to figure out how to keep new
your feet stinky. things out while being okay with what you already have.
126 MH.CO.ZA | May 2017

Belly Button
Bacteria and
Fungi Spores
The type of navel
warfare shown here
is representative of
whats happening
everywhere on your
skin. You wear a
cloak of beneficial
microbes, says
Dunn, and it has two
main jobs. It protects
you from pathogens
(imagine a flu virus
landing in the middle
of this; it wouldnt
stand a chance), and
it helps create your
personal odours, good
and bad: your eau
de you. Glands all
over your body feed
these microbes with
secretions, says Dunn.
The belly button even
has specialised glands
that seem to nourish
the ones in there.
Theyre like your bodys
bird feeders. These
microbes then produce
waste that goes off
into the air, influencing
the way mosquitoes
(and people) are
either drawn to you
or repelled by you.
Ironically, if you
removed this cloak
you would die, but
thats precisely what
were doing with
antimicrobial lotions
and wipes or even
antiperspirants, says
Dunn. He advocates
plain old soap and
water, and skipping
the pit stick on your
days off.
May 2017 | MH.CO.ZA 127

Mouth and
Tongue
Microbes
These confetti-like
strands are some
of the millions of
microbes that live
on your tongue and
mouth lining (seen
here in dark red). When
theyre working to
benefit you, they help
break down food and
subdue pathogens.
But your diet can
make their job harder.
Hunter-gatherer
mouth microbes
were quite different
from agricultural
mouth microbes,
Dunn says. Once we
started eating sugar,
our entire oral biome
changed, resulting in
the onset of cavities
and periodontal
disease. And the
more sugar we eat,
the more we alter the
microbial battlefield.
Toothpastes and
mouthwashes may
also change the
overall balance.
128 MH.CO.ZA | May 2017

THERES A
BUG ON YOU!
As if hosting billions
of bacterial microbes
A Single werent enough, these
Microbe like you too
Reproducing
This microscopic
creature belongs to a
larger group of bac-
teria, some of which
are beneficial and oth-
ers of which cause ear
infections and deadly
pneumonia. The image
showcases a process
that occurs hundreds DEMODEX MITE
of millions of times Several of these are living in
a day in your mouth every one of your follicles.
and gut a microbe Theyre geographically distinct,
dividing to become so mites on people in China
the next generation of differ from those in Europe.
itself. This microbe Dunn and his colleagues have
is also found in some studied them for years but dont
cheeses, says Dunn. know much about them, other
In fact, many microbes than that theyre fed by the
used to make foods like follicle and, because they
kimchi and sourdough lack an anus, pop when full.
bread were outsourced
human body microbes.
Eating foods like these
that are alive can help
recolonise your gut
with good microbes.
HOOKWORM
About half of people worldwide
will host an intestinal worm at
some point in their lifetime. This
monster siphons its food and can
harm its host. But despite its evil
look, it can be beneficial. Some
autoimmune conditions seem
to be connected to the loss of
these worms, says Dunn. In
fact, some people are taking
them as medicine.
FUR MITE
One theory of why we dont
have hair all over our bodies is
because critters like these once
These golden threads are H. pylori, a species of bacteria living in most peoples clung to us and transmitted
stomach lining (a piece of which is shown here). Blame these for peptic ulcers and pathogens, Dunn says. So your
some stomach cancers. But heres the thing: theyre not inherently evil. In fact, when nakedness is a result of fur mites
viewed as part of the entirety of the gut microbiome, theyre important team players. past. We dont like thinking of
For example, they help regulate stomach acid, thereby reducing acid reflux and the things living on us, he adds.
Helicobacter risk of oesophageal cancer. They may also, in some as-yet-undetermined way, Yet they do. Your body is like
Pylori Bacteria battle asthma and allergies. So once again we have this balance, says Dunn. a habitat, the Serengeti of your
Upset it, and even good friends like these can turn on you. back hair.
May 2017 | MH.CO.ZA 129

The
List
13 Reasons
the Future
May Suck
BY MH STAFF
4 Genome editing. Guys

with Donald Trump haircuts
disappear, along with our feelings
of superiority toward them.
Nobody explains a full head of hair
with Ihave good genes. Now its
My dad bought me my own gene
splicer back in 2073.

5 Thanks to brain-computer
interfaces, you can be miles
away from your computer, taking a
1 Hyperspeed flights will

eliminate jet lag and with
it your excuse for that sublime
long, refreshing hike to reconnect
with nature, and still be interrupted
by your cousin Donnas 400th
afternoon nap by the hotel pool. invitation to play Candy Crush Saga.

2 When your buddy tells you

another story about an epic
night with a staggeringly beautiful
6 Space tourism! Sure, it
impresses the neighbours,
but spending a cool mill to look
woman, youll never know whether out the window at an empty void
hes conveniently omitting the fact before landing on a frozen rock
he was wearing a virtual reality
headset at the time.

seems like a downgrade from the
annual summer roadtrip to the
Outer Banks. 10/ Thanks 11 Clever new dating app
Cringe transmits your
horrified reaction to her profile
3 Men used to say I love

you by mowing the lawn or

7 Debit orders once made to self-driving photo instantly and vice versa,
bringing loneliness, alienation
cleaning the garage or changing
spent lightbulbs chores made
sense. But bad decisions will
always have a way of happening,
cars, using a and despair to depths unmatched
in human history.
obsolete by replicants. Which especially after a long night of steering wheel
means men will actually have
to say I love you. Damn.
drinking with the guys. Long story
short, you would not believe how while rooting 12 Sure, we liked our
smartphones and smart
hard it is to stop payment on the
Nacho of the Month club. through a bag TVs and smart thermostats. But
smart garbage cans? Thats a

for the last thing now? Here, well save you
P H O T O G R A P H S G E T T Y/ G A L L O I A M G E S , I S T O C K P H O T O
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(and record) exactly when
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chip and hold-
two hundred bucks. Take a look
in the can. Is it full? Then empty
it. Not full yet? Keep putting
check out that hot woman and ing a cooldrink trash in the big hole on top.
then stopped for that 5 000-
calorie soft-serve waffle cone. without spilling Problem solved.

9 Jetpacks are cool. No it is now a use- 13 Youll think, I should call

Mom this weekend. And
arguments there. But were
not looking forward to having our
less and kind your telepathic autodial will be like,
Calling Mom. And youre all, No,
newsfeeds filled with headlines
like Another Dumbass Dies in
of stupid skill. no, I didnt mean... wait, cancel,
cancel! Thats not what I But
Jetpack Selfie Accident. shes already picked up.
130 MH.CO.ZA | May 2017

J H B /E
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