Fitness His Edition Issue 31

HIS EDITION

SUMMER GET
STRONG
MISakCyeoOusM'ruerIeNreGady!
FIRST
>BUILD MUSCLE
>LOSE THE FAT 5 STRENGTH MOVES THAT
>GET STRONGER GUARANTEE RESULTS
>BUILD A BETTER

LOOKING BODY

HEAVY FUEL UP!
LIFTING
WITH CLEAN &
DOES MORE HEALTHY LIVING
WEIGHT BUILD
MORE MUSCLE? PROTEIN MUG CAKE
VANILLA PROTEIN BALLS
DIET
BAKED SWEET
POTATO

ONJCAOVCEOR:
VAN WYK

PA ENERWIOADPPIRSOAATCHION 8 WEEK TRAINING GUIDE INSIDE

TO DIET THEORY
BEATCHEHUBLTOIMDATYEwww.fitnesshis.co.za
ISSUE 31 R45.00
SEPTEMBER - OCTOBER 2017
PRINTED IN SOUTH AFRICA
OTHER COUNTRIES R39,47 EXCL TAX





CONTENTS

>> O n the cover Jaco van Wyk POWER UP
J aco van Wyk
jaco_vw 8 G eneral news

>> I mage by Sean Levitt Industry update
sean.levitt.photographer
12 Ask Fitness His Edition
28 COVER PROFILE
We feature rising All your health and fitness questions answered
fitness star
Jaco van Wyk 14 Grooming

26 MALE Avoid discomfort and irritation after shaving
FIXATION
Micaela 17 Gym gear
Markides
Gear up with the latest fitness apparel on shelf
68 INSIDE THE PROTEIN BAR
Are you getting everything you 20 G uy gear
need and nothing that you don’t?
The latest gear, fashion and accessories to
38 ULTIMATE BEACH compliment your fitness lifestyle
BODY WORKOUT
Get shredded by 24 Fit tech
summer with our
8 week workout Tech to give you the edge in your training and racing

32 Health tests every man needs

Prevention or early detection is the best approach
to maintain optimal health

36 Take a load off

Challenging the heavy weights paradigm

TRAINING

50 Fitness news

The latest news, stats and info

52 R est intervals

The ideal duration for maximum growth

56 Form first

Challenge yourself with the overhead squat

57 Endurance column

Breaking the 7h30m mark

58 C rossFit column

How to become a better CrossFitter

60 Five strength moves

Build strength and explosive power

SUPPLEMENTS & NUTRITION

66 Supplement news

Power your performance

67 P rotein power up!

Protein pudding mug cake

70 N utrition news

Eat clean, live healthy

76 Diet periodisation

A new approach to diet theory

78 S how coverage

All the latest action from the competitive
physique stage

2 SEPTEMBER - OCTOBER 2017



EDITOR’S LETTER DON’T MISS OUT!

‘‘ LIVING WHAT READERS HAVE BEEN UP TO ON INSTAGRAM
YOUR BEST
LIFE HAPPENS ‘‘ we can find an @jaco_vw @leandrevz_wffpro
AT THE hour each day to
CONFLUENCE lift weights or get
OF HEART,
BODY AND
MIND.

a training session in,

yet we struggle to find

10 minutes to clear our heads of stress

or manage emotions? Why does it take a

mental or emotional breakdown before we

seek help, advice or assistance in getting

out heads in order. Why does it take a blood

pressure reading of 160/100, skyrocketing @matthewlarkins_wbffpro @neil.vanrooyen

The team behind LDL cholesterol levels, or, worse, a heart
this issue’s workout
attack, before we start paying attention to
shoot - Dylan, our state of health?

Cindy & our model, Optimal health and wellbeing is not
Matthew. one dimensional. It’s not just a factor of

HOW’S YOUR how good you look naked, or how fast you @ruallaubscher @sean.levitt.photographer
HEALTH? cover a race distance by foot or by bike. It’s
multi-faceted. Living your best life happens
at the confluence of heart, body and mind.

It’s amazing just how much thought, It requires dedicated attention and focus on 5 STRENGTH
MOVES TO MASTER
planning, time and effort we all put into every aspect of your overall development,

improving our bodies and our sporting from your underlying health and emotional

performances. We test our strength wellbeing, to your strength, mobility and

or fitness, we construct a programme, the amount of muscle you carry. Focusing

we implement that plan, ticking off on any one aspect in isolation is futile.

consecutive workouts day after day, I would therefore like to encourage

week after week, month after month. you to dedicate more time to all the other

We retest. We compete. We perform and aspects of your life that you’ve potentially

achieve our goals. We start the process been neglecting, regardless of your age.

all over again to become even better It’s never too early, or to late to start caring

versions of ourselves. about the state of our insides, as much

While these are highly commendable as we fixate on our outward appearance. 60TPUARNGTEO

and admirable traits, this approach also And the best place to start is with an ON THE COVER...

creates a lack of balance in our lives. assessment of your current state, from MAKE THIS
YOUR BEST
Our preoccupation with the attainment of your basic health and your emotional state, SUMMER YET.
WE DELIVER
physical goals often leaves little room for to prevailing levels of stress, and, yes, your ALL THE INFO

other forms of development, which are physical prowess. These proactive steps YOU NEED

often as important, if not more so, than will allow you to take control of your life LIGHTER
WEIGHTS TO
physical improvements. and steer it in the direction you want it to FAILURE AS

When last did you get a health go, with a vastly reduced risk of unexpected EFFECTIVE
AS HEAVY
assessment done? When, if ever, did you ‘bumps’ on your journey to your best WEIGHTS
PG 36
sit down with those results and formulate possible life.
8 WEEKS TO A BODY
a plan to improve those measures, PEDRO VAN GAALEN WORTHY OF THE BEACH
especially if you were found to be just
Editor PG 38
within acceptable parameters? I’m willing
@PedrovanG @pedrovang FOLLOW US ON
TWITTER @FITNESSHISEDITION
to bet that “acceptable” is a word that OR INSTAGRAM @FITNESSHISEDITION
OR FIND UPDATES ON FACEBOOK
doesn’t even feature in your vocabulary START YOUR JOURNEY HERE: WWW.FACEBOOK.COM/FITNESSHE
when you discuss your physical goals.

Why then should your state of health be

treated as second-rate? In fact, it could be

argued that optimal health is a precursor

to optimal physical performance and

should therefore be a priority, yet very

few guys I know can tell me the results

of their fasted glucose test or their

triglyceride levels. They can, however,

rattle off their one-rep bench press max

or half marathon PB without a pause. 22 HEALTH TESTS EVERY MAN NEEDS
And even less, if any, proactive attention Prevention or early detection is the best
approach to maintain optimal health
is given to emotional hygiene. Why is it that

4 SEPTEMBER - OCTOBER 2017

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IFBB EVENTS Weider Global Nutrition South Africa

PUBLISHER’S LETTER

‘‘Always be open ‘‘ PUBLISHER
to new ideas and ANDREW CARRUTHERS
new concepts, but [email protected]
remember that there
is no substitute for EDITOR
good old-fashioned PEDRO VAN GAALEN
hard work. [email protected]

DEPUTY EDITOR
WERNER BEUKES

businesses constantly try to persuade CO-PUBLISHER SENIOR
the growing number of individuals who Tanja Schmitz DESIGNERS
are engaging in fitness and embarking on Christian Nel,
some sort of physique transformation, to ADMINISTRATION Teya Esterhuizen
try their ‘new’ or ‘improved’ ways to build a Leoni Needham
great physique. With the number of people CONTRIBUTORS
flooding into gyms across the country, PHOTOGRAPHERS & ADVISORY
fitness is big money, so don’t get caught up Jason Ellis, Cindy Ellis, Gareth Powell,
in all the new technique hype. Sean Johnson,
Hennie Lombard, Julian Reichman-
Your body is a resilient structure that Slade, Michael Neveux, Israelsohn,
is constantly trying to return to a state of Steve Attwell
homeostasis. Only through vigorous and James Patrick,
intense exposure to weight training and Soulby Jackson
solid nutrition will it be forced to change
NO SUBSTITUTE and grow. I say forced because if you’re not TECHNICAL
FOR HARD WORK training with intensity and intent then there Cory Schmitz
is no reason for your body to adapt to the
There hasn’t been much of a climate stresses and forces you’re imposing on it. ADVERTISING SALES
ANDREW CARRUTHERS
shift between the hot months and the It’s no secret that the best physiques in [email protected]
the world are carved and shaped by people
so-called colder winter months this year, who have an absolute passion for training. 011 791 3646
If you don’t have a similar level of passion,
but people certainly tend to be happier or you simply don’t enjoy training then, PUBLISHED BY THE MAVERICK
much like anything else in life, you won’t PUBLISHING CORPORATION
when the shift from winter to summer succeed in achieving your goals if you don’t Publishers of Muscle Evolution,
enjoy what you’re doing. Simply enjoying
begins. Days get longer and warmer, training and the challenge of pushing fitness magazine and FATLOSS magazine.
yourself further and harder is half the www.maverickpublishing.co.za
so people become more active and battle won. Then throw in a little discipline Postnet suite 99, Private Bag X8
and consistency and you’ve got the perfect North Riding, 2162
their general mood starts to lift. I don’t recipe for success when it comes to Head Office: +27 11 791 3646
building your dream physique.
know many people who prefer winter, Fax: 086 660 4761 E-mail: [email protected]
As we do in every edition, we’ve gone www.fitnesshe.co.za
but considering all the other political all out to rip out the fluff to only bring you
the quality content you need to succeed Unit 7, Ground Floor, Boskruin View
instability we have to put up with in SA, in building your best physique. There’s no 181 Girdwood road, RandparkRidge, 2169
time like the present, so with the hotter
it’s amazing to see that something as summer months ahead, let’s crack open a DISTRIBUTION ENQUIRIES
few fresh cans of drive and motivation and RNA DISTRIBUTION, Tel +27 11 473 8700
small as a change in temperature can power through the next few months giving
it nothing but our all. FOR SUBSCRIPTION ENQUIRIES
bring about such positivity. Ramsay Media Tel 0860 100 456;
However, come rain or shine, winter Enjoy issue 31.
Fax 086 670 4101 International +27 21530 3385;
or summer, the amount of work required Email: [email protected]
to maintain or improve a great physique
doesn’t change. The fitness industry is ANDREW CARRUTHERS No liability is assumed by The Maverick Publishing
constantly in a state of evolution and Corporation, Muscle Evolution (and M.E’s Fitness) nor
there are always new techniques being Publisher any of the authors of the information provided in this
developed for both nutrition and training. publication. The Maverick Publishing Corporation cannot
Whether they work or not is irrelevant _MAV3RIK_ mav3rik be held liable for any advice provided in this publication.
as my point is that we’re constantly The information published in this magazine should not be
bombarded with new theories on how to considered as medical advice, please consult a registered
train or eat better, build more muscle doctor. The Maverick Publishing Corporation shall not
and drop more fat, often with supposedly be liable for any unsolicited material, nor photographs
‘easier’ methods. I would like to caution or manuscripts submitted to our publication office.
against chasing after these ‘revolutionary’ The Maverick Publishing Corporation reserve the right
physique-enhancement concepts. Always to reject any advertising without notification, and will
be open to new ideas and new concepts, not publish any editorial material nor advertising that
but remember that there is no substitute we feel does not comply with our readership audience.
for good old-fashioned hard work. If it looks
easy or feels easy, then it’s probably not All Stock photography via www.dreamstime.com &
going to work.
www.shutterstock.com
I’m not saying there’s only one way to
build and maintain a great physique, but
it’s worth being aware of the ways in which

FROM THE PUBLISHERS OF
Combined circulation of 82,000 magazines

6 SEPTEMBER - OCTOBER 2017



POWER UP ■ GENERAL NEWS

DEEP HEAT ARNICA SHOP
MASSAGE OIL
Used for the temporary relief of AFTTCITPHOMONREMGAEEGRRSDPLOKSOIOCEWUATBTNEPAAIDDPSTL
stiffness and pain in your muscles, PAERNRAINOTUDEDAO2UL0FRG1I2NR79OG-.24WT05HT2%H1E
joints and tendons. The oil is easily
absorbed and is made with natural ACCORDING TO THE GLOBAL FITNESS
herbs to relieve muscular sprains, APP MARKET 2017-2021 REPORT,
bruises and swelling as well as to
improve circulation.

POWER UP!

ALL THE LATEST NEWS IN THE WORLD OF FITNESS

HIIT NOT IDEAL FOR ALL, SAYS EXPERT

PEOPLE NOT The rising popularity of High Intensity the different intensity levels of exercise
USED TO HIIT PUT and what it does to the body. A lot of
THEMSELVES AT Interval Training (HIIT) could put those who will join a HIIT workout will
SERIOUS RISK, tend to be people who have not done a
SPECIFICALLY certain individuals at serious health great deal of exercise in recent times,
HEART so their body is just not used to that
RELATED, risks, according to a North East level of intensity. They therefore put
BECAUSE themselves at serious risk, specifically
THE INTENSITY academic whose scientific research heart related, because the intensity
LEVEL IS SO level is so extreme. This is maximum
EXTREME. has led him to update his handbook intensity training and although there
on the subject. Morc Coulson, a sports are many really good instructors, there
and exercise lecturer at the University is sometimes a lack of experience
of Sunderland, has been involved in the and scientific knowledge to be able
health and fitness industry for the past to prescribe and monitor the correct
20 years. With the rising popularity for intensity appropriate to each individual
HIIT workouts, also known as interval in the session. As sessions are often
training or metabolic conditioning, so diverse in terms of the fitness level
Morc has drawn on the latest scientific of participants, for some it’s just not
research behind the routines in the right. There’s a moral responsibility to
third edition of his Fitness Instructor’s provide the most appropriate type of
Handbook. Morc states: “There’s a exercise for the individual.”
huge area of research around HIIT
training, a fitness trend made hugely
commercial across the world in recent
years. I have tried to dispel the myths
and talk about the real science about

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and Gym. The free versions of these completely customised to the user

apps contain a selection of workouts using artificial intelligence learnt

Available for iOS and Android, www.freeletics.com/en

8 SEPTEMBER - OCTOBER 2017

TOP READS THIS MONTH

FITNESS INSTRUCTOR’S HANDBOOK,
A COMPLETE GUIDE TO HEALTH AND
FITNESS, 3RD EDITION
(KINDLE EDITION)

By Morc Coulson
The Fitness Instructor’s Handbook, 3rd Edition,
is a resource for students and qualified fitness
professionals alike. The handbook covers correct
technique, safety points, step-by-step photos
and updated references. Other updates reflect
the latest changes to the National Occupational
Standards for both Level 2 and 3 qualifications.
Morc has written eight books in his Complete
Guide Series, a culmination of his knowledge
in the areas of health and fitness, which have
become key texts for many institutions around
the UK and globally.

$27.35 www.amazon.com

TIM NOAKES: THE QUIET MAVERICK

By Daryl Ilbury
On 5 February 2014, world-renowned scientist
Tim Noakes fired off a tweet allegedly dispensing
dietary advice to a young mother into a highly
volatile media space; the fallout threatened to
destroy his career. This is the untold backstory.
Veteran journalist and writer Daryl Ilbury unveils,
layer by layer, a combustible mix of scientific
ignorance, academic jealousy, the collapse
of media ethics, and the interests of a world-
renowned scientist in highlighting the intricacies
of human nutrition and exposing those he
believes have vested interests in regulating it.

R169 www.loot.co.za

THE TB12 METHOD: HOW TO ACHIEVE
A LIFETIME OF SUSTAINED PEAK
PERFORMANCE (KINDLE EDITION)

By Tom Brady
New England Patriots quarterback and 5-time
Super Bowl champion, Tom Brady explains how
he developed his approach to long-term fitness,
presenting a comprehensive, step-by-step guide
to his personal practice. He offers the principles
behind pliability – a new paradigm toward a more
natural, healthier way of exercising and living that
challenges some commonly-held assumptions
around health and wellness. The method
also advocates for more effective approaches
to strength training, hydration, nutrition,
supplementation, cognitive fitness, recovery, and
lifestyle choices.

$17.09 www.amazon.com

POWER UP ■ EVENTS CALENDAR

SPORTING EVENTS FED-
HEALTH
2 NEON RUN
Get ready, set, glow! 16 MTB
Jozi runners and party CHAL-
S E P T animals will once LENGE
again light up the
17 Mountain
S E P T bikers of all
ages can
night with the lights and sounds of the Neon look forward to spectacular,
Run Johannesburg. The 5km course, which
entrants can run, walk, skate or cycle, is well-designed mountain bike
tracks, wholesome family fun
lavishly lit with spectacular light activations and magnificent scenery. Junior
and participants are rewarded at the finish
line with entertainment from a variety of SA’s mountain bikers saddle up on
Saturday for the Fedhealth Kids
hottest musical acts. MTB events, with the more
Venue: St Stithians College, Sandton IMAGE BY TOBIAS GINSBERG
serious 15km, 28km or 60km
events on Sunday.
www.neonrun.co.za

Venue: Boschendal Wine Estate

www.stillwatersports.com

[email protected]

7 NISSAN
TRAIL-
SEEKER
T WESTERN
O C CAPE
The magnificent valley
of Hemel & Aarde hosts the
EVENTS Nissan TrailSeeker Western
Cape series. A diverse array of
mountain biking trails are on
offer, catering for all levels of
riders and families.
Venue: Sumaridge Estate Wines,
IMAGE BY DANIEL COETZEE FOR WWW.ZCMC.CO.ZA Hemel & Aarde, Hermanus

10 DISCOVERY Wanderers, Randburg Harriers and Rockies COURSE DATES
VITALITY RUN road races. The events include entry level
SERIES distances including 5km, 10km, and 21km JOHANNESBURG
options, to encourage people of all ages 26 August
S E P T Discovery Vitality and fitness levels to take part. Event Periodization
has launched the 2 September
Discovery Vitality Run Series. Designed to EVENT 3: Randburg Harriers Boxing Level 1
help people improve their health through 9 September
physical activity, the series connects Adrienne Hersch Challenge Functional Movement Assessment
four iconic running events in the city Venue: Randburg Sports Complex, 16 September
of Johannesburg, namely the Old Eds, Johannesburg Boxing Level 2
www.discovery.co.za/vitality/runseries 30 September
Boxing Level 3

CAPE TOWN
30 September
Sports Massage course
16 & 17 September
Bootcamp course
4 November
Strapping course

Visit www.fitpro.co.za for more info or

email [email protected] for bookings.

10 SEPTEMBER - OCTOBER 2017

OBSTACLE COURSE RACING IMABE GY ANDREW DRY FOR ZCMC.CO.ZA CROSSFIT FEAST! 1135 UNITED
WE STAND
16 WARRIOR RACE LAST MAN OCT United We
SERIES STANDING Stand (UWS) is a
South Africa’s largest weekend-long,
S E P T obstacle course race 22 INDIVIDUALS multi-disciplined
series, the Toyota Warrior Last Man Standing CrossFit team
(LMS) is a brand competition. This year the UWS event
will take place over three days and
powered by Reebok consists of eight events in 24 for the CrossFit will expose teams comprised of
four provinces, offering three distances where 3 men and 3 women to a range of
athletes from different sporting disciplines S E P T community, by
can compete against one another. The event testing workouts.
the community. Having grown from Venue: Old Mutual Sports Centre,
incorporates trail running with various physical a single event in 2014, LMS now UKZN Campus, Berea, Durban
challenges in the form of obstacles. generates year-round activity through
live events, global online events and www.unitedwestand.co.za
EVENT 6: Toyota Warrior engagement with community partners.
Venue: Tierpoort, Pretoria East Delivered in partnership with CrossFit AFRICAN
Date: 16 September 2017 Radium, a CrossFit Inc. affiliated box CHAMPS 2017
located in Gauteng.
Venue: Modder Sports Complex, 27 Set to be an annual
Johannesburg, South Africa competition,

www.lms360.ne 28 the African

EVENT 7: Toyota Warrior O C T Championships
Date: 21 October 2017 provides a platform
Venue: Meerendal Wine Estate, Durbanville for CrossFit athletes to compete for titles
and prizes. Prize money of R40,000 has
www.warrior.co.za been allocated to the men’s and the
ladies’ categories. The men and ladies
7 IMPI CHALLENGE leaders after each heat will be awarded
This adrenalin-charged the African Champs Yellow Jersey. About
event combines trail 300 RX (elite) athletes are expected
O C T running, obstacles, mud to fight for the individual title to be
and fun in an action- crowned Africa’s Fittest.
packed race that caters for athletes of all Venue: Sun Park, Carnival City,
fitness levels. Each event is designed to Brakpan, Boksburg
incorporate each unique venue’s natural
terrain, which may include running up [email protected]
a hill, getting across a river or jumping
into a mud pit. All events include a best AfricanChamps ChampsAfrican
dressed competition.

IMPI EVENT 3
Venue: Jan Smuts House, Centurion

www.impichallenge.co.za

IMAGE BY ZOON CRONJE FOR ZCMC.CO.ZA PHYSIQUE AND BODYBUILDING CONTESTS

7 THE BEAST SEPTEMBER IBFF National Championships
OBSTACLE Date: 9 September 2017
CHALLENGE IFBB SA National Championships Contact Arnie Williams on 082 410 7858 or email
Date: 1-3 September 2017 [email protected]
O C T An obstacle course Venue: The Ridge Casino, Witbank, Mpumalanga
race that involves trail Visit www.ifbbsa.com, or email [email protected] IFBB Gentle Giant Classic
Athletes who have qualified
Wiehann van will gather to compete in the IFBB Gentle Giant
Wyk took Classic, an IFBB-sanctioned show and a 2018
the Overall Arnold Classic Africa qualifier. R500,000 in prize
Athletic money will be on offer. Each division’s top six
Physique competitors will receive a cash prize.
title at the Date: 16 September 2017
IFBB SA Venue: Johannesburg
2016. Visit www.ifbbsa.co.za

running and climbing, crawling, and sliding
across various types of obstacles that have
been designed by professional obstacle OCTOBER
course race athletes.
NABBA/WFF National Championships
EVENT 12: THE BEAST Date: 6, 7 October 2017
Venue: The Wedge 4x4 trail, Beyers Naude Venue: Unisa Auditorium, Pretoria
Drive, Muldersdrift Contact Alet Lemmer on 079 377 4350 or
email [email protected]
www.thebeastchallenge.co.za

www.fitnesshis.co.za 11

POWER UP ■ READER Q&A

ASK THE EXPERTS

>> Question answered by Mario van Biljon and Pedro van Gaalen

“MANY PROTEIN
BARS CONTAIN
ADDED FATS, SO
READ THE LABEL OF
YOUR PREFERRED
PRODUCT TO
CONFIRM TOTAL
CALORIES OF EACH
BAR AND FACTOR
THAT INTO YOUR
DAILY INTAKE.”

R(PARISOITNEGINT)HBEAR carbs too low, while certainly conducive
QWhat is your view on eating protein bars while on a low-carb diet and can I to short-term weight loss, ultimately has
include them as a replacement meal or snack? Is it possible to lose body fat Do not add oil a negative effect on your metabolic rate,
while consuming a moderate amount of good carbs, as I’m carb sensitive and gain and/or sugar- energy levels and exercise performance.
weight quickly? To what amount (in grams) should I drop my carbs to not gain fat It is generally the overly starchy and
but still have enough energy? I currently weigh 82kg, and supplement with whey rich sauces processed carbs that pose the biggest
protein, a testo booster, a multivitamin and a fat burner. Vuyo to your carbs threat to weight loss, in addition to the
things people add to their carbs like
AProtein bars used in moderation selecting options that contain healthier as this is a oil and/or sugar-rich sauces that are
should be no problem. Just bear sources of fat, with no trans fats. While bigger problem the problem, not the complex carbs
in mind that many low-carb bars do not protein bars are certainly a convenient, themselves.
have their sugar alcohol levels declared reasonable dietary option for someone than the
under their total carbohydrate content, looking to drop body fat, they aren’t complex carbs To answer your third question, it is
so you need to factor this into the bar’s a suitable long-term substitute for a difficult to advocate a level of carbs that
total calorie content. Also remember healthful whole food meal. themselves. you should strive for without having a
that many protein bars contain added feel for your individual metabolism, daily
fats, so read the label of your preferred With respect to your second question, activity levels, training frequency and
product to confirm total calories of each it’s definitely possible to lose body fat intensity, and current body composition.
bar and factor that into your daily intake. while consuming a moderate level of However, given your carb sensitivity,
Any product over 200 calories shouldn’t good carbs. Good quality complex and consuming most if not all of your daily
be considered fit for purpose in the fibrous carbs such as oats, quinoa, sweet carbs around your workouts, and limiting
context of providing a healthy, convenient potato, vegetables and salads serve as their intake during the remainder of
on-the-go snack option. It’s also worth metabolic fuel and help to ignite and the day, is often a beneficial approach
sustain a healthy metabolic rate. Cutting to sharpen your insulin response, while
ensuring you have the energy needed to
complete your workouts.

12 SEPTEMBER - OCTOBER 2017

CREATINE & TESTO-
BOOSTING SUPPLEMENTS
QI have a question regarding the timing of creatine use.
The suggested use in most cases seems to be taking
creatine before training. However, in many athlete profiles
featured in the magazine, it seems they take creatine

after their training session with their protein shake. Is it

better to take creatine before or after training? My second

question pertains to the use of testosterone-boosting

supplements. Hanno

AWith regard to the timing of creatine of this phosphate, the body is able to
intake, you need to understand regenerate ATP. Accordingly, with more
that creatine is not some kind of creatine phosphate stored in the cells
thanks to supplementation, intense
stimulant, like caffeine or ephedrine. physical activity can be extended. In
more practical terms, during weight
In other words, it’s not something you During training creatine phosphate’s role in TESTO-BOOSTER
take, then wait 20 or 30 minutes for it weight regenerating extra ATP will allow you
to “kick in” and deliver an adrenaline training to force out a couple more reps that QI feel my diet is on point, and
boost or surge of energy to enhance creatine you might not have had the ability to do I’m using the standard whey
workout performance. Creatine works phosphate’s before, thus increasing the stress placed protein, glutamine, creatine and
somewhat differently. Once ingested it role in on working muscles. This, in turn, multivitamin at the moment.
will be delivered, via the digestive tract, regenerating should stimulate a greater adaptive Would I benefit from using a
to the bloodstream. It is then carried to extra ATP will response, in this case hypertrophy, testosterone booster? Hanno
muscle cells before being transported allow you to thereby adding more muscle. With the
across the muscle cell membrane into force out a aforementioned in mind, it then seems AI have always found ZMA or
the cell, where it is stored as something couple more prudent to consume your creatine when ZMA-based testosterone
its absorption and transportation across support formulas to be the most
reps. the cell membrane and into muscle efficacious. There are a number
cells will be maximised. We know that of them on the market, but the
called creatine phosphate. This stored muscle cell sensitivity and the whole important thing to make sure of
form of creatine will then sit latent until hormonal and enzymatic environment is is that the brand you choose is
most conducive to nutrient absorption using the original patented form
that particular muscle cell comes under and retention in the period immediately of ZMA. There are a number of
after training – often referred to as knock-off ZMA brands on the
stress from intense anaerobic exertion, the window of opportunity. This is the market that are not backed by
reason why many seasoned athletes the clinical research done on
as is the case during weight training. As take their creatine with their post- the patented material. If you’re
workout shakes, as you suggest. unsure, don’t be afraid to contact
the muscle’s adenosine triphosphate the manufacturer and ask for their
(ATP) reserves are depleted from licence agreement, or to confirm
which other local manufacturers
intense exertion, creatine phosphate is use this form.
synthesised to donate a phosphate group

to the by-product of the process that
metabolises ATP to release the energy

muscle cells need (a process called

oxidative phosphorylation), adenosine

diphosphate (ADP). With the addition

THE PRESSING TRUTH

QI have recently started using flaxseed oil compressed tablets.
What is the difference between the flaxseed oil (liquid) and
compressed tablets? If there’s a difference which is the best, oil or
tablet form? Mark

AThe active ingredients in compression used in tableting can
flaxseeds are omega-3s generate heat, which could adversely
(linolenic acid) and to a lesser extent affect the heat and light-sensitive
omega-6s (linoleic acid) oils. Oils, essential fatty acids. To get an
as the name implies, are liquid at efficacious daily dose of the essential
room temperature and thus can’t be omega-3 fatty acid linolenic acid, I
compressed. The oil can be extracted would recommend two tablespoons of
from the flaxseed (linseed) and cold-temperature processed flaxseed
bottled or encapsulated in soft gel oil purchased from refrigerated
caps. I suspect what you are referring storage and packaged in a dark, light-
to is compressed whole flaxseed protective, glass bottle. Do not heat
or flaxseed powder. Either way, or cook with this oil. To preserve its
this would not provide a sufficiently nutritional integrity, sprinkle it over
concentrated amount of essential your vegetables, salads, or add it to
fatty acids per dose. Furthermore, the your protein shakes or smoothies. ■

www.fitnesshis.co.za 13

POWER UP ■ GROOMING

AVOID DISCOMFORT AND IRRITATION AFTER SHAVING

Every day, men’s skin is irritated by the
repeated movement of the razor. With each
movement of the razor across the skin, facial
micro traumas are created by the resistance
of stubborn facial hair. The epidermis becomes
damaged and can provide an easy gateway for
germs. In addition, traditional shaving foams
and shaving soaps have highly basic pH levels,
which tend to break down the lipids that form
the skin’s protective hydrolipidic film. Without this
crucial protective layer, the skin becomes dehydrated,
increasing the feeling of discomfort and tightness.

WHAT TO DO: Avoid irritating that are soap-free with
the skin with soaps or cleansers a neutral pH to minimise
that are too aggressive. Wet the deterioration of the skin’s
your facial hair with warm hydrolipidic film. After shaving,
water in order to facilitate apply a moisturiser to soothe
shaving. Choose shaving foams and rehydrate your skin.

TIP PROVIDED BY FLORENCE BENECH, PHARMACIST, DIRECTOR OF VICHY LABORATORIES - ACTIVE COSMETICS

GROOMING

AVOID DISCOMFORT AND IRRITATION
AFTER SHAVING

SHOP

THE RED DANE THE SORBET MAN VICHY’S MINERALIZING SORBET MAN NEW LOCALLY-MADE
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with a luxurious silky and aloe vera to soften the your skin type the risk of nicks and skin essential oils, kelp,
consistency. hair and lubricate the skin. irritation. apricot kernels,
>> R169 grapeseed oil, peppermint
>> R590 (150ml) >> R149 www.vichy.co.za >> R159 extract and green tea
www.reddane.co.za www.sorbetman.co.za www.sorbetman.co.za are just a few ingredients
you’ll find in South
Africa’s latest skincare
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For more info, visit

www.reddane.co.za

14 SEPTEMBER - OCTOBER 2017

ADVERTORIAL ■ DIS-CHEM

6 PAGCETKA

THIS SUMMER

QI’ve been training hard in the gym all through winter, but I’m still a bit soft in the middle.
How can I ensure that those six-pack abs are ready for the beach this summer?

AThe ultimate midsection are numerous dietary approaches burners to enhance their effect, to burn more calories throughout
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after, you first need to ‘expose’ and metabolise body fat more targeted ab sessions 2-3 times
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Coupon not valid for products already on promotion. Coupon not valid for products already on promotion. Coupon not valid for products already on promotion. Coupon not valid for products already on promotion.
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accepted. O er not valid for online purchases. In the event of accepted. O er not valid for online purchases. In the event of accepted. O er not valid for online purchases. In the event of accepted. O er not valid for online purchases. In the event of
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Coupon not valid for products already on promotion. Coupon not valid for products already on promotion. Coupon not valid for products already on promotion. Coupon not valid for products already on promotion.
Only one coupon per product may be redeemed. This Only one coupon per product may be redeemed. This Only one coupon per product may be redeemed. This Only one coupon per product may be redeemed. This
coupon is not exchangeable for cash. No photocopies will be coupon is not exchangeable for cash. No photocopies will be coupon is not exchangeable for cash. No photocopies will be coupon is not exchangeable for cash. No photocopies will be
accepted. O er not valid for online purchases. In the event of accepted. O er not valid for online purchases. In the event of accepted. O er not valid for online purchases. In the event of accepted. O er not valid for online purchases. In the event of
disputes, Dis-Chem reserves the right of nal decision. disputes, Dis-Chem reserves the right of nal decision. disputes, Dis-Chem reserves the right of nal decision. disputes, Dis-Chem reserves the right of nal decision.

COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL
NEEDS AND PROFESSIONAL ADVICE

POWER UP ■ GYM GEAR

UNDER ARMOUR NIKE ZOOM FLY
HORIZON RTT Lightweight upper, soft and resilient
TRAIL SHOE Lunarlon foam midsole, a 10-mm offset and
33-mm stack height makes it one of the
These were made for the
runner who makes the trail fastest everyday shoes.
R2,299.95 www.store.nike.com/za
their second home. With
superior cushioning

and incredible durability,
they‘re ready to put

in some serious miles.
R1,899

www.underarmour.com/en-za

PUMA G-STAR STRETT JACKET GGEETAROUUTP!,
Graphic tee Constructed from a lightweight GEAR UP FOR ANY ACTIVITY
R699 www.puma.com high-tech fabric and features an integrated WITH THE LATEST FITNESS
APPAREL ON SHELF.
detachable backpack.
R3,199 www.g-star.com/en_za

UNDER ARMOUR SWACKET NIKE AIR ZOOM PEGASUS 34 EVERLAST
A sweatshirt with the protection of a jacket A Flymesh upper made of lightweight Tee
that’s also water-resistant. Dual-layer fleece translucent monofilament yarn contains the
base with woven overlays, providing added foot but allows for ventilation. Radiused heel R149 Game & Makro stores

protection and warmth retention. taper promote a natural strike. www.fitnesshis.co.za 17
R2,299 www.underarmour.com/en-za R1,999.95 www.store.nike.com/za

POWER UP ■ GYM GEAR

UNDER ARMOUR COLDGEAR
Double-layer fabric wicks moisture away
from the wearer’s skin and circulates body
heat. The lightweight construction allows for
high levels of warmth without added bulk.

PUMA EVERLAST FLEECE ¼ ZIP TOP
Ignite Netfit Hoodie R999
R2,799 www.puma.com
R229 Game & Makro stores

NIKE ZOOM VAPORFLY 4% PUMA INFRARED ¼ ZIP FLEECE
Created in conjunction with Nike’s Breaking2 NightCat reflective 7” short R1,299

project, with new Nike ZoomX foam that is R999 www.puma.com ARMOUR COMPRESSION CREW
ultra-lightweight, soft and capable of providing R899

up to 85% energy return.
Price TBA www.store.nike.com/za

EVERLAST PUMA
Shorts NightCat Reflective Jacket
R1,999 www.puma.com
R199 Game & Makro stores
ARMOUR TWIST COMPRESSION
18 SEPTEMBER - OCTOBER 2017 R999

eben etzebeth

100% Whey Protein Advanced Supports:
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• Lean Mass Gains

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bioavailable, rapidly IN BLOOD 1. Protein Hydrolysate 2. Whey Protein Isolate 3. Whey Protein Concentrate

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and lean mass gains.

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evoxAdvancednutrition evoxnutrition www.evox.co.za

POWER UP ■ GUY GEAR SCOHOALDES
PROTECT

Police “Flow 1” sunglasses R2,790

Polar “The Warren” sunglasses R1,290 GUY GEAR

Police “Master 3” sunglasses R2,490 THE LATEST GEAR, FASHION, AND ACCESSORIES TO
COMPLEMENT YOUR FITNESS LIFESTYLE
Police “Jungle 3” sunglasses R3,190
Available from Execuspecs CANON EOS 200D
The Canon EOS 200D is a new lightweight,
easy-to-use DSLR camera ideal for photos
or videos. Features a vari-angle screen,
the world’s fastest Dual Pixel CMOS Auto
Focus, which ensures the camera quickly
and accurately focuses on subjects, the
newest APS-C sensor for improved low-light
performance, and Canon’s latest processor, the
DIGIC 7, which optimises settings automatically
in any situation.

THE CANON EOS 200D IS ALSO COMPATIBLE WITH SMART PHONES, FEATURING BUILT-IN WI-FI AND BLUETOOTH®
TO RAPIDLY SHARE HIGH-QUALITY PHOTOS VIA THE CANON CAMERA CONNECT APP.

20 SEPTEMBER - OCTOBER 2017

TUDOR STYLE WOLVERINE RAIDER ROMEO
Features a full-grain leather upper, CK
With its elegantly mesh lining, a removable full-cushion
insole, and a MultiShox comfort system
sophisticated lines, the Tudor with individual compression pads built
into the soles that absorb shock and
Style borrows its aesthetic return energy. Wolverine Contour Welt
allows the boots to bend and flex at
codes from classic watches essential points for maximum performance,
comfort and durability.
of the ‘50s, ‘60s and ‘70s, R2,099

making it a retro-chic watch WOLVERINE BLACK LEDGE
for all occasions. Features This hiking shoe has a waterproof full-
a round case available in grain leather upper with a moisture-
four sizes: 28, 34, 38 and managing mesh lining. The boots also
41mm, which is enhanced feature compression-moulded EVA
with a double bezel featuring inner- and midsoles, offering supportive
alternating surface finishes cushioning around the ankle and the sole.
and dauphine hands. Newly Mid-height boots also available.
available is an additional R1,600
design with a steel or gold
fluted bezel and baton hands.
Dials are interspersed with
markers inspired by the
timepieces of the 1950s,
including the famous double
markers at 12 and 6 o’clock.
Dial colour options include
blue sunray, burgundy sunray,
gloss black, champagne
sunray and silver sunray.
Available at selected Rolex
retailers country wide.

www.tudorwatch.com

SKULLCANDY LISTEN
CRUSHER WIRELESS
WOLVERINE RAIDER
Skullcandy's new A six-inch Contour Welt Premium Leather
boot that features a full-grain leather
Crusher Wireless upper and CK Mesh Lining. The Wolverine
MultiShox rubber lug outsole is slip, oil and
headphone replicates abrasion resistant.
R2,099
the ‘live concert’
feeling. Designed Wolverine footwear available at leading
with premium sport and outdoor retailers. For info, visit
materials and www.wolverinesa.co.za
engineered to
emphasise fit, www.fitnesshis.co.za 21
comfort and
durability, the
headphone
features a
flexible headband,
an amplifier and a
battery in the ear cup to
drive the level-adjustable subwoofer.
Includes removable/replaceable cables
and collapsible ear cups for easy storage.
Also equipped with an auto on/off smart
circuit that senses when music has
stopped playing and turns off the amp
automatically, improving battery life and
removing the need for a power switch.

R2,499

www.luksbrands.co.za

ADVERTORIAL ■ miha bodytec

HOW TWO CORPORATE points out, with a proud smile.
HIGH FLIERS LEFT IT They also enrolled for the EMS Licence

ALL BEHIND TO PURSUE Trainer Course with HFPA, offered in
THEIR PASSION FOR conjunction with GluckerKolleg, a German
institution providing EMS courses since
HEALTH AND FITNESS 2010. Having qualified, they then received an
equipment certification from miha bodytec’s
DREAMING BIG, local representative.
STARTING SMALL
“We also found a suitable location – a
Shayne Hollenberg and Janitra Dookhi soon started riding competitively.” EMS treatment room in the Naturally Yours
Wellness Centre in Bryanston. It’s small but
met while working corporate jobs in the has since helped Shayne start running. it’s ideal for our growing business,” explains
Janitra. “It keeps overheads low and we’ve
insurance industry and they instantly “I’ve completed marathons and have picked up clients from visitors to the centre.
More importantly, though, it’s discreet. Those
felt a connection. “One reason was our committed to running Comrades with who sign up with us are often nervous about
training in the franchise environment as
shared passions for endurance sport and Janitra,” he adds. “We offer a many are located in shopping centres where
unique blend passers-by can peer in. Also, because clients
a health and fitness-focused lifestyle,” Based on these results and what their of strength, don’t wear anything underneath the EMS
bodysuits it can be embarrassing for self-
explains Janitra. new-found strength has enabled them to cardio and conscious individuals. We offer something
relaxation less intimidating.” Bodypulse also segments
At the time, she’d been incorporating achieve in endurance sports, an idea began clients to create a more comfortable
sessions environment – ladies train with Janitra, men
electro-muscle stimulation (EMS) training to grow. “After 20 years in the insurance to meet a work out with Shayne.
variety of
into her routine, with beneficial results. industry, I was ready for a change,” says needs. We try Their client base also includes
all workouts endurance athletes as they offer a unique
“As a single mom with limited time to Shayne, while Janitra admits that as a ourselves blend of strength, cardio and relaxation
before doing sessions to meet various needs. Sessions
train, I started EMS training at Bodytec qualified attorney, she never felt like her them with are based on vouchers, each with a specific
target. The Bodyfit offering, for instance, is
to help me shape up and strengthen my personality was a fit with corporate culture. clients.” aimed at endurance athletes. “Our unique
cardio sessions are dynamic in nature,
body for running as I prepared for my first “As our relationship developed, our and we use a constant impulse instead of
the traditional 4-seconds on, 4-seconds
Comrades marathon.” faith in each other strengthened, as off phased impulses of strength training,”
she explains. The Bodyboost voucher is
After meeting Shayne, who had a long did our belief in the potential of EMS,” a 6-week regimen aimed at those who
want to shape up quickly, like brides, and
history of serious injuries, including a continues Janitra. “So, in March 2017, we there’s a Bodybalance voucher, which is
valid for 6 months and clients can choose
broken ankle and surgeries on his knee took the plunge – we resigned from our how they structure their sessions. “We also
offer annual, six-month and three-month
“THE EFFECTIVENESS AND BENEFITS jobs to chase our dream contracts, and clients generally see us twice
OFFERED BY MIHA BODYTEC EMS of becoming health and a week,” adds Shayne.
TECHNOLOGY HAS BEEN THE CATALYST, fitness professionals.”
NOT ONLY FOR THE CHANGES WE SEE IN After only a few months, Shayne and
OUR CLIENTS, BUT ALSO THE GROWTH OF With no existing client Janitra are confident they made the
OUR BUSINESS AND THE TRANSFORMATION base, they looked online correct decision. “It has already been an
OF OUR LIVES. IT’S A TECHNOLOGY WE for opportunities. “The amazing experience to witness clients
BELIEVE IN AND TRUST IMPLICITLY.” more corporate feel of reach their goals, and how we’re able to
EMS franchises didn’t help them build their self-confidence.”
resonate with us, so we In fact, business has been so good that
Bodypulse SA opened a second location
and neck, Janitra suggested he try EMS looked for something we could apply our in Killarney in August. “The effectiveness
and benefits offered by miha bodytec EMS
to improve his cycling. “After my neck own unique approach to.” They found the technology has been the catalyst, not only
for the changes we see in our clients, but
operation my orthopaedic surgeon advised Bodypulse SA business was for sale, so also the growth of our business and the
transformation of our lives. It’s a technology
me to avoid weightlifting, so I needed an they cashed in their pension funds and we believe in and trust implicitly.” ■

alternative. Janitra was so confident in tapped their savings to purchase it, along For more info on the
Miha Bodytec EMS
EMS based on her results that I agreed to with a miha bodytec in-studio device and training system, e-mail
[email protected] or
try it.” After his first session at Bodytec a portable machine to offer mobile EMS visit www.miha-bodytec.com

Atholl, Shayne remembers being extremely training to corporate clients. “When going

stiff, but he persisted. “It started to help, a out with the miha bodytec mobile unit, we

lot, so I signed a contract. Not long after, carry nothing short of an ultra-modern

my cycling improved tremendously and I fitness studio in that travel case,” Shayne

22 SEPTEMBER - OCTOBER 2017

Dive into

The World of miha bodyTec

a technology is striding ahead!

Active musculature is the key to a body with great capacity, as well as being a precondition for health, fitness, wellbeing, and
an aesthetically pleasing appearance – in short, for that kind of physical and mental ability you’ve always really wanted. miha
bodytec guarantees results that will astound you, results you can achieve rapidly, and results you can really see. Right in step

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- experience miha bodytec for yourself!

impulse Workout cc

Phone: +27 21 4243760
[email protected]

w w w.miha - bodytec .com

POWER UP ■ FIT TECH

GARMIN FORERUNNER 935

The Garmin Forerunner 935 is a GPS-enabled running and triathlon watch with new

performance monitoring tools and 24/7 Elevate™ wrist-based heart rate technology. Available in
Also includes new training features that allow users to fine-tune exercise and recovery. At only black at a RRP
49g, it’s a lightweight, comfortable device. The simple-to-use and unobtrusive new Running
Dynamics Pod clips to the waistband allowing athletes to track on a compatible device six of R8,999.
running dynamics, including cadence, ground contact time, and stride length, without the need A tri-bundle
for a chest strap. Also features advanced dynamics to help with cycling and swim training.
option is
NEW TRAINING FEATURES INCLUDE: available for

■ TRAINING STATUS: time, complete with R10,999.

Using Firstbeat intensity targets and

technology, analyses interval durations.

previous exercise ■ TRAINING EFFECT:

and fitness levels Tracks and reviews

to provide insight the aerobic and

into the body’s anaerobic benefit of a

response to training – training session.

productive, peaking or ■ TRAINING LOAD:

overreaching. An overview of

■ TRAINING PEAKS: weekly activity to

The app is pre- determine if athletes FIT TECH

installed, allowing are training in the

users to download correct zone and

free workouts to their whether sessions are

watch to view in real too easy or hard.

Offers up to 24 hours of battery life in GPS GADGETS AND TECH TO GIVE YOU THE EDGE IN
mode, up to 60 hours in UltraTrac battery saver YOUR TRAINING AND RACING
mode without optical HR, and up to two weeks
in watch mode.

TRACK IT 20%
THE GLOBAL
WHOOP WEARABLES
Billed as the ‘first product engineered to unlock human performance’, MARKET IS
EXPECTED
Whoop automatically measures physiological markers to indicate TO GROW
an athlete’s personal readiness to perform each day. Metrics include ABOUT 20% IN
‘Strain’ to ensure the load from an entire day of activity aligns with what 2017, WITH
an athlete’s body can respond to, and ‘Recovery’ to optimise activities 125.5 MILLION
and workouts to prepare the body for more Strain. Whoop automatically DEVICES
measures heart rate variability and resting heart rate at the optimal SHIPPED.
times each night to determine the ‘Recovery’ metric. After assessing MARKET INTELLIGENCE
‘Strain’, Whoop will AND RESEARCH FIRM
indicate how much INTERNATIONAL DATA
sleep is needed to CORPORATION (IDC)
fully recover and
then calculates a
detailed breakdown
of time spent in each
wave of sleep. The
Whoop strap 2.0 is
suitable for wearing
24 hours a day with
its lightweight,
waterproof design.

www.whoop.com

24 SEPTEMBER - OCTOBER 2017

SMART WATCH

APPLE WATCHOS 4 UPDATED
Apple recently released an update for its
watchOS. Version 4 offers Apple Watch users
personalised Activity coaching, an enhanced
Workout app, and introduces GymKit, a platform
that will connect users to gym cardio equipment
such as Technogym. The Activity app delivers
intelligent coaching and daily encouragement
to help achieve goals or sustain longer ‘success
streaks’ to close Activity Rings. Users will
also receive personalised Monthly Challenges. The updated Workout
app also includes auto-sets for pool swim workouts and new motion
and heart rate algorithms for High Intensity Interval Training (HIIT)
workouts. With watchOS 4, users doing back-to-back workouts or
multi-sport training can combine multiple workouts to capture overall
calorie and time measurements. www.apple.com

POLAR M430
The Polar M430 – an iterative update

of the M400 – offers GPS tracking

and an optical heart-rate monitor

with six LEDs in a waterproof body
rated to 30m (3 ATM rating). Aimed
predominantly at the running market,
with the ability to measure running
metrics and feedback offered via its
Running Index and Recovery Status
functionality, additional activities
such as biking can also be tracked. It
also measures daily steps, distance
covered, and calories burned, with enhanced automatic sleep-tracking
functionality through Polar Sleep Plus™, which detects the timing,
amount, and quality of sleep. The device pairs with the Polar Flow app
(available on Android and iOS) for smart coaching. Available in dark gray,
white, and orange colourways. www.polar.com/za

LUMO RUN
The first smart wearable sensor that

analyses form and offers personalised

coaching to help improve running.
Simply clip the Lumo Run sensor onto
the back of running shorts, go for a
run, with or without a phone, then get
a full analysis of running form and
recommended exercises personalised
to individual requirements. Tracks
cadence, braking forces, bounce
(vertical oscillitation), and pelvic
drop and rotation to improve form.

Real-time feedback is delivered
through headphones when
paired with a smartphone,
with pre- and post-run
exercise recommendations
delivered based on the
data recorded.

www.lumobodytech.com

POWER UP ■ MALE FIXATION MMARICKAIDEELAS

“I’M QUITE THE QUICK FACTS: FOOD, FITNESS AND
EXTREMIST, AND A Nickname: Kindle FAMILY ARE WHAT DRIVE
PERFECTIONIST, Height: 1.62m THIS RISING FITNESS
SO I DON’T BELIEVE IN Contest weight: 54kg BIKINI STAR FROM
DOING ANYTHING IN Off-season weight: 62kg PRETORIA
HALF MEASURES.” Category you compete in:
How did you get involved in the fitness
26 SEPTEMBER - OCTOBER 2017 Fitness Bikini U/1.63m industry?
Birthday: 15 February In 2015 my boyfriend and his best friend
Birth place: Pretoria entered a novice IFBB show. The thought
excited me, even though I wasn’t competing.
Lives: Pretoria I was captivated by the atmosphere at the
Occupation: event and all I could think was “I need to be
up there!” Two months later I was on stage.
Hospitality student
Sponsors: Sponsored What was your first show like?
trainer – Dr. Sajila from I competed in the Beach Bikini division and
Dynamikmuscle, PureO2SA placed 5th, which was not acceptable for me.
I decided I wouldn’t stop until I won.
Life motto:
Have you always been active?
NO SPIRIT I’ve been an athlete my entire life. I started
OF FEAR, BUT gymnastics as a two-year-old and did
OF LOVE AND competitive gymnastics, six hours a day, six
days a week for 15 years.
OF POWER
AND A SOUND What’s your training philosophy?
It’s ‘all or nothing’. I’m quite the extremist,
MIND. and a perfectionist, so I don’t believe in doing
anything in half measures.
mic_markides
micaela.markides On a scale of 1 to 10, how obsessed are you
with exercise?
>> Photography by Sean Levitt Probably 12.
sean.levitt.photographer
What approach did you follow at first that
>> Dressed by MillionMama may not have worked?
million.mama Something I now call “the housewives
diet” - eating foods like muesli, yoghurt,
chicken salads, and fruit, with the occasional
binge. This inconsistent way of eating didn’t
allow my body to effectively burn fat and
retain muscle.

When you’re not training, what do you
spend the most of your time and money on?
Eating and cooking food. I know, it’s a cliché
for a fitness athlete, but food really is my
passion. I’m currently studying to become
a chef, so if training isn’t on my mind, food
most certainly is.

What’s in your fridge and grocery
cupboard?
My fridge will bore you. You’ll always find
zucchini (my fav vegetable), egg whites,

and white meat. In my cupboard I have whey What’s in your gym bag? My iPod,
protein, seasoning, and sugar-free sauces. earphones, water bottle, waist-
trainer, and 105 empty chewing
How do you prefer to cook when preparing gum wrappers.
healthy meals? Favourite cheat meal? Giant
I steam veg to be al dente and then sauté saucy burger and loaded fries,
them in a small amount of coconut oil with followed by Belgian waffles and
herbs and spices. I oven grill fish and chicken. ice cream smothered in caramel
Favourite healthy dish? Zucchini
What specific dietary rules do you follow noodles and grilled lemon
when you diet for a show? chicken breast.
A low-carb diet as my body responds best to Best music to train to?
complex, fibrous carbs from green veg like Deep house.
green beans and zucchini. Protein sources
remain fish and sometimes chicken. I cut WORKOUT SPLIT
out dairy.
SUN Quads & calves
What do you do to unwind? MON Shoulders
I bake, mainly for the people I love as I can’t TUE Back & abs
eat most of the items. It makes me happy WED Glutes & hammies
doing this for others, and you know what they THU Shoulders with
say, “bake for your friends, the fatter they get,
the skinnier you look!” kettlebells

What does ‘balance’ mean to you? FRI Arms & abs
Finding that happy medium between my love SAT Rest day
for fitness and my love for food. Both aspects
are so significant in my life, but one can easily 40 minutes of fasted
override the other. HIIT cardio in the morning
+ 20 minutes cardio in
What is the best fitness-related advice the evening.
anyone has ever given you? CONTEST HISTORY: 2015 ■ IFBB H&H Classic – 2nd Beach Bikini U/1.63m
My coach Dr. Sajila emphasises the 2016 ■ Arnold Classic Africa – 4th Fitness Bikini U/23 years ■ IFBB West Rand
importance of the Train Smart concept. She Provincials - 1st Fitness Bikini U/1.63m ■ IFBB SA Championships - 3rd Fitness
taught me that by training strategically with Bikini U/1.63m 2017 ■ Invite and participation at the Arnold Classic Ohio, USA
workouts and diets that target your specific U/1.63m Fitness Bikini ■ IFBB Millennium Gold Plate – 1st Fitness Bikini U/1.63m
weaknesses and embrace your strengths you and Overall Fitness Bikini ■ Arnold Classic Africa – 1st Fitness Bikini U/23 years &
can achieve success without killing yourself in 1st Fitness Bikini U/1.63m ■
the process.
www.fitnesshis.co.za 27
When you hear the word “successful”, who
comes to mind?
My parents. They embody tenacity. They’ve
encountered so many obstacles that should
have knocked them down for good, but yet
they stood back up and kept pushing forward.
They taught me that when life gets hard,
you don’t just pack your things and leave for
greener pastures.

What makes your skin crawl?
Hearing someone chew or slurp when
they eat.

What attributes do you look for in the
ideal man?
Compassion, goal-driven, strength, both
emotionally and physically, and I’m a sucker
for great arms and shoulders.

What’s your next goal?
IFBB SA Championships. I’m working hard for
that gold medal and a potential invite to World
Championships. Just like any serious athlete,
I’m also constantly chasing that Pro Card.

POWER UP ■ COVER PROFILE FAST
FACTS
JACO>> I mage by Sean Levitt sean.levitt.photographer
BORN: Johannesburg
VAN WYK LIVES: Potchefstroom

JACO VAN WYK IS A RISING AGE: 20
STAR IN THE WORLD OF HEIGHT: 1.74m
COMPETITIVE FITNESS, AND HE
HAS BIG AMBITIONS, BOTH FOR WEIGHT: 79kg
THE STAGE AND IN BUSINESS. QUALIFICATIONS:
We caught up with this full-time
student who has, in a short period Studying B.Com
of time, achieved what many fail Entrepreneurship and
to accomplish in a lifetime. Business Management

What do you do for a living and at North West
what are your interests? University (NWU) in
I'm a student, so I spend most of my Potchefstroom (Full-
time either dedicated to my studies or to time). Studying Personal
fitness. I also enjoy off-road 4x4 activities Training online at Trifocus
with my dad and adventure sports like
mountain biking and hiking. When I'm not Fitness Academy
studying or training, I love spending time (Part-t­ ime).
with family and friends.
OCCUPATION:
How did you get involved in the Full-time student
fitness industry?
I played hockey throughout high school SPONSORS:
and at university in my first year. I then Bodysketch, Trifocus
decided it was time for a new challenge.
I then met my personal trainer, Marco Fitness Academy,
Araujo from Bodysketch, who got Armure Fitness, Victory
me started on a formalised training
programme and a personalised meal Body Potchefstroom
plan. It's been an incredible journey so far (Bult), FitFoodSA,
with his guidance and support. Training Elite

What's your secret to getting lean? Jaco van Wyk
Although I spend a lot of time in the jaco_vw
gym, it will all be a waste if I don't stick
to my meal plan. Basically, you eat
yourself lean.

What does your average diet
consist of?
Egg whites, oat bran and almond nut
butter in the morning. The other meals
vary between lean red meat, skinless
chicken breast, white fish, white basmati
rice, sweet potato, butternut, corn, peas
and cucumber throughout the day. I eat
every three hours.

28 SEPTEMBER - OCTOBER 2017

What's been the biggest challenges “NEVER WAIT FOR FAVOURITE What is the best fitness-related advice
on your path to success and how THE RIGHT MOMENT ■ Training anyone has ever given you?
did you overcome it? TO START AS IT WILL music? Do not over train! Overtraining will break
Maintaining a healthy balance between House music & down muscle. Secondly, fitness is a
fitness and full-time studies. What NEVER COME. deep house. lifestyle. It's not about week-day activity
helped me tremendously was my peak SET YOURSELF A ■ Exercise? with cheating during weekends!
performance mind coach, William GOAL AND THEN Bicep curls as
Badenhorst. He has assisted me in getting JUST START AS SOON one can feel When you hear the word “successful”,
everything onto a list in order of priority. It's the contraction who comes to mind?
all a mind game! AS POSSIBLE.” of the muscle Jaco de Bruyn
and I love
You're relatively young, yet you've added healthy mass, and a number of boxes of the pump. What are a few conventional wisdoms
significant muscle to your frame already. oat bran, which is good for the digestive ■ Cheat meal? that pervade the broader industry that
What approaches have delivered the system as my diet is high in protein. In I try to choose you feel need to be changed?
best results? my fridge I have eggs and lean proteins healthier That one needs to use extremely heavy
Maintaining a high calorie intake and to assist in building muscle, as well as options for weights to build muscle. This is not
consistency in my training. I also changed starchy vegetables to assist in picking up cheat meals, true. Lighter weights, with controlled
my programme to lower reps with higher healthy mass. like sushi or movement and good posture, focusing on
weights when bulking, and high reps with a wrap, but squeezing of the muscle, provides better
many supersets to cut. What does 'balance' mean to you in the when I feel like results without the risk of injury.
context of your lifestyle? I deserve a
What approach did you follow at first To find balance on an emotional (to keep dirty cheat, How important are supplements in
that may not have worked and what was my mind positive), physical (keeping my nothing beats your meal plan?
it that finally made you decide to make body healthy) and spiritual (building my a King Steer Majorly important as it supplements
a change it? relationship with God) level. burger with your meal plan and improves muscle
My meal plan didn't align with my blood fries. recovery, energy, stamina and
type, which we figured out over time. If a reader only had one hour a day to muscle growth.
I realised that although I was working dedicate to improving their body, what
extremely hard in the gym, I wasn't seeing would you suggest they focus on? What does your daily supplement
any results. I would recommend 45 minutes plan look like?
of weight training and 15 I drink whey protein 2-3 times daily and
What did you learn from the experience? minutes of cardio. Train each sip on a mix of BCAA, glutamine and
That everyone's body reacts differently to muscle group once a week and Vitargo during workouts. I also use CLA
a meal plan and that it's important to have have one rest day per week for 2-3 times daily; vitamin C twice daily; a
a personalised diet according to one's the body to recover. multi-vitamin once daily; and 1 fat burner
specific needs and blood type. prior to and after training in the morning.
In your opinion, what are
Where did you acquire the knowledge the most important qualities What are your future ambitions in life
to structure your workouts and what for anyone who wants and in the sport?
are the guiding principles you use when to change their life My short to medium term goals are to
planning a programme? and/or body? achieve Pro status as a fitness athlete
My personal trainer and Fitness His Edition, Perseverance and
which complimented the information I consistency! The little and to complete my studies. My longer
gained from my Trifocus study programme. things in life that will make term goals are to settle down, have
The guiding principles I use are to focus you successful are easy to a family and to pursue personally
on each muscle group separately, doing do, but it's very easy not to owned/partnered business(es), of
four exercises per muscle group. It's also do them. Making the choice which some will definitely be related
important not to over train the muscle. to do them continuously on a to health and fitness. ■
Sometimes less is more. daily basis with perseverance
and consistency over time COMPETITIVE
When you're not training, what do you compounds to greatness. Also, ACHIEVEMENTS:
spend most of your time and money on? never wait for the right moment
Supplements, golf and adventure activities. to start as it will never come. MODELLING: 2016 ■ Mr Rand
Set yourself a goal and Show 2015 ■ Mr Social Media
What other types of exercise do you then just start as soon as North West University ■ Mr Campus
do and why? possible. North West University - 2nd Prince
Jogging and bike riding, to introduce more 2014 ■ Mr Beach Body - 2nd Prince
cardio into my programme because when What has been the
I'm in the gym I mainly concentrate on best investment FITNESS: 2017 ■ IFBB H&H, Men’s
weight training. you've made into Athletic Physique, Bodybuilding &
improving Fitness Classic - 2nd 2016 ■ Rossi
What's in your fridge and grocery your health or Classic, Mr Beach Body - 1st
cupboard? physique? ■ WFF Pretoria Classic Male
In my grocery cupboard I have 10 jars of Personalised Sports Model - 1st ■ IFBB Boksburg
almond nut butter to assist in picking up nutrition. Classic. Junior Men’s Physique - 2nd
■ IFBB Boksburg Classic, Men’s
Physique - 3rd ■ Mr Physique Rand
Show - 3rd ■ WFF Provincials, Male
Sports Model - 4th

www.fitnesshis.co.za 29



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OF OUR MSPAORNCHSO/ARPSRHILIP2F0R1O8MEDNIPTILO–N &
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POWER UP ■ HEALTH

Given the prominence of lifestyle- ■ BLOOD PRESSURE
related diseases, many of which
are considered silent killers as This test can now be conducted
they seldom present with noticeable
symptoms before causing a significant at home with widely-available
life-threatening event, like a heart
attack, stroke or cancer-related automated, digital pressure cuffs
health complications, it’s worth being
proactive by regularly testing for early available for purchase from most
indicators of these conditions.
pharmacies or health shops.
While there are a few early warning If you don’t perform regular
signs that you can measure yourself
tests at home (monthly testing is
at home and should monitor on ideal to determine baseline values
a regular basis, like your weight and track changes), then a test
and body mass index (BMI), the every time you visit your doctor or
pharmacy is suggested.
circumference of your midsection
and your waist-to-hip ratio, your Men older than 18 should check
body fat distribution, and the their blood pressure at least
number and prominence of skin once every 24 months, with more
frequent screenings as you get
blemishes or moles, there’s also older. Normal blood pressure is less
a battery of tests you should than 120/80 mm Hg, with 110/70
request from your doctor on a mm Hg now considered ideal.
regular basis to stay on top of

your health.

LOW BLOOD PRESSURE:
100/60 mm Hg

PREVENTION NORMAL BLOOD PRESSURE:
OR EARLY 110/70 to 120/80 mm Hg

ISDTEHTEECBTEIOSNT HIGH BLOOD PRESSURE:
APPROACH 140/100 mm Hg
TO MAINTAIN
High blood pressure can indicate
OPTIMAL increased risk of cardiovascular
HEALTH disease, such as heart attacks or
strokes, or may indicate kidney
>> By Pedro van Gaalen, Editor disease or diabetes. If your blood
pressure reading is high, retest
again at least four hours later to
determine a pattern. If high blood
pressure is diagnosed, regular
check-ups are warranted.

HEALTH TESTS
EVERY MAN NEEDS

32 SEPTEMBER - OCTOBER 2017

“MEN SHOULD GET ■ DIABETES AND/OR
REGULAR (EVERY 5 YEARS) INSULIN RESPONSE
CHOLESTEROL TESTS FROM
THE AGE OF 20, WITH ANNUAL
TESTS FROM THE AGE OF 35.”

■ CHOLESTEROL TEST Untreated diabetes can lead to heart

Depending on factors such as a family low-density lipoprotein (LDL). Higher HDL HDL VS LDL disease and stroke, kidney disease,
history of CVD, your genes, and your levels (above 1.6 mmol/L) are considered ■ Higher
lifestyle, men should get regular healthy, whereas high LDL levels (1.8 HDL levels blindness from damage to the blood
(every 5 years) cholesterol tests from mmol/L or higher) are closely linked with (above 1.6
the age of 20, with annual tests from greater CVD risk. Your LDL levels should mmol/L) are vessels of the retina, nerve damage,
the age of 35. ideally be 3.3 mmol/L or lower to be considered
considered healthy. healthy. impotence, and vascular degeneration
TOTAL CHOLESTEROL MEASUREMENT: ■ High LDL
GOOD Obviously total cholesterol tests levels (1.8 that can often lead to foot amputations.
fail to distinguish between these two mmol/L or Testing for diabetes may include a
5.2 mmol/L or below values, which doesn’t offer a clear higher) are
picture of your overall health – high closely linked haemoglobin A1c blood test, a fasting
BORDERLINE total cholesterol is often associated with greater plasma glucose (FPG) test, or an oral
5.2-6.2 mmol/L with greater risk, but that may be a CVD risk. glucose tolerance test (OGTT). A single
consequence of higher HDL levels, which test is insufficient to diagnose diabetes,
CAUSE FOR CONCERN is no cause for concern. so multiple readings of 100 mg/dL
6.2 mmol/L & above or more from consecutive FPG tests
A test that measured specific indicates a high probability of type-2
Basic tests measure total cholesterol via cholesterol markers will also include diabetes, as does a score above 6 percent
blood sampling. However, total cholesterol triglycerides, which are also used to on the A1c test.
is a blunt instrument in the context of determine CVD risk. A higher reading
measuring such a complex compound (2.3 mmol/L or higher) is considered To confirm the diagnosis, insist on
as there are two forms of lipoproteins unhealthy and is associated with an OGTT. This is a time-based (0-hour,
that transport cholesterol around our metabolic syndrome, while levels under 1-hour, and 2-hour) test that determines
bodies – high-density lipoprotein (HDL) and 1.7 mmol/L are considered ideal. insulin response and blood glucose
levels. The 1-hour mark is key as it
BONUS TIP may indicate hyperinsulinaemia, insulin
resistance or type-2 diabetes.
Dr. Peter Attia, the a Nuclear Magnetic Attia explained
founder of Attia Resonance (NMR) that the higher the The 0-hour fasting test should return
Medical, PC, a medical test be conducted number of these a score of 3.3 to 5.5 mmol/L to be
practice that applies on LDL particle particles, the greater considered normal. At the 1-hour mark,
nutrition science, number and an the risk of CVD. a score of 11.1 mmol/L or less is ideal,
lipidology, four-system LP(a) lipoprotein “This is the most while at the 2-hour mark, a reading of 7.8
endocrinology, sleep analysis be done to atherogenic particle mmol/L or less is considered a normal
physiology, stress count the number in the body. If this is blood glucose level and indicates an
management, and of lipoproteins in the elevated (independent adequate insulin response.
exercise physiology to blood, particularly LDL of the LDL particle
minimise the risk of particles. number) it is an IDEAL OGTT SCORES:
chronic disease onset, enormous predictor 0-HOUR
while simultaneously Providing insights of risk and something
improving health span, on Tim Ferriss’s to act on indirectly,” 3.3 to 5.5 mmol/L
also suggests that Fourhourwork- he said.
week.com podcast, 1-HOUR
11.1 mmol/L or less

2-HOUR
7.8 mmol/L or less

“A READING ABOVE
140 MG/DL AT THE 2-HOUR

MARK DURING AN OGTT
MEANS YOU’RE PRE-DIABETIC.”

www.fitnesshis.co.za 33

POWER UP ■ HEALTH

■ CANCER SCREENING It’s best to ■ BLOOD PANEL
perform self
Skin, prostate, colon and testicular checks every A complete blood count (CBC) panel is a suitable test to establish
month In baseline values for key factors such as red blood cells (haematocrit and
cancers are the diseases men should terms of skin haemoglobin measurement), white blood cells (immune-system function),
fear most. In terms of skin and and testicular and platelets (clotting particles). This is an ideal test for younger men as
testicular cancers, it’s best to perform cancers, to it serves as a baseline for comparison against measures in later life to
self checks every month, to track if track if moles identify any major changes.
moles have changed shape, colour or have changed
size, or if they look abnormal in the case shape, colour
of skin cancer, or to track changes in or size, or
shape or size, or identify lumps in the identify lumps
case of testicular cancer. in the case
of testicular
A GUIDELINE FOR CHECKING SKIN cancer.
MOLES INCLUDES:
Asymmetry: ■ METABOLIC PANEL a month apart to get an average of the
two scores. Ideal levels are under 1 mg/L,
If the mole is cut in half vertically, A comprehensive metabolic panel can with readings above 3 mg/L indicative of a
the two halves are not the same. inform other tests, confirm findings, higher risk of a heart attack.
or may indicate higher risks for
Border: specific conditions in isolation. For A thyroid function test is also
The edges of the mole are irregular. instance, testing for elevated levels of warranted as stress, poor diets, and less-
C-reactive protein (CRP) in your blood than-ideal sleeping habits are so prevalent
Colour: points to inflammation and can indicate today. Hyperthyroidism, or an overactive
There are changes in the colour higher risks for CVD, especially when thyroid, can lead to an increased heart
of the mole or surrounding area. combined with high blood pressure and rate, anxiety, sleep problems, and weight
elevated LDL and triglyceride readings. loss. Symptoms of hypothyroidism, or an
Diameter: under-active thyroid, include personality
The diameter of the mole Measuring CRP is usually achieved changes, hair loss, weight gain, and a
with a prick test, conducted twice at least cloudy memory. Both thyroid conditions
is larger than 5mm. can lead to more serious, life-threatening
illnesses when left untreated.
Everything else:
Check if the mole starts to itch, Testing thyroid-stimulating hormone
bleed, or change in any other way. (TSH) levels will determine if an issue
exists, with a score under 0.5 mIU/L
Prostate cancer screening generally indicative of hyperthyroidism, and
involves a physical examination by a readings over 4.5-5.0 mIU/L a good sign
general practitioner, who checks for that hypothyroidism is an issue. Follow-
signs of an enlarged prostate. If prostate up tests of specific free T3 and free T4
cancer is suspected, a prostate specific levels will usually be ordered in either
antigen (PSA) test is often ordered, which instance to make a final diagnosis.
measures the level of PSA in your blood.
Optimal levels are usually considered to Attia also suggests that men measure
be under 4 ng/mL. This test is, however,
controversial, in part because of concern Insulin-like Growth Factor (IGF)-1 levels,
over the possibility of false positives and as this hormone has been shown to be a
over-treatment. strong driver of cancer. ■

In terms of colorectal cancer, “AN OVERACTIVE THYROID CAN LEAD TO AN
there are several testing options, INCREASED HEART RATE, ANXIETY, SLEEP PROBLEMS,
including a colonoscopy with a flexible
sigmoidoscopy, a CT colonography, a CT AND WEIGHT LOSS. SYMPTOMS OF AN UNDER-ACTIVE
scan, or a double-contrast barium enema. THYROID, INCLUDE PERSONALITY CHANGES, HAIR
LOSS, WEIGHT GAIN, AND A CLOUDY MEMORY.”
From the age of 50, every man needs a
regular physical examination for prostate
cancer, with a flexible sigmoidoscopy
every five years, a colonoscopy every
10 years, and a double-contrast
barium enema every 5 years, or a CT
colonography every 5 years to check for
colon cancer.

34 SEPTEMBER - OCTOBER 2017

Health & FAistsnoecsisation®
Professionals

POWER UP ■ RESEARCH

LTOAOFKAFED A>>ByPedrovanGaalen
RECENT
RESEARCH Lifting to ■ LIGHT WEIGHTS to improved endurance, rather than
CHALLENGES failure and size. However, in doing so it seems
THE “LIFT doing so It seems that lifting to near or absolute we've been short-changing our muscle-
HEAVY TO more often failure using light weights, which to building potential.
GROW” GYM targets this point has mainly been used to
PARADIGM the type-I deliver a 'muscle pump' or to aid To this point, studies that focused on
slow-twitch conditioning rather than promote the hypertrophic capacity of type-I fibres
CONVENTIONAL muscle muscle gain, can be just as effective as were few and far between. However,
WEIGHT TRAINING fibres. the conventional six to 12 rep structure recent research has uncovered truths
GUIDELINES AS THEY of conventional sets. about the growth rates of different
PERTAIN TO STRENGTH muscle fibre types in response to various
DEVELOPMENT AND The main reason for this is that lifting training intensities, which specifically
MUSCLE GAIN, AND OUR to failure and doing so more often targets shows that type-I fibres offer a reserve
EGO-DRIVEN NEED TO the type-I slow-twitch muscle fibres that of untapped muscle-growth potential.
MANHANDLE HEAVY physique-conscious individuals tend to However, this potential can only be
WEIGHTS TO PROVE OUR neglect as they are considered central unlocked with a shift in our approach to
PROWESS, HAVE CREATED conventional weight training.
A GYM CULTURE WHERE
HEAVY WEIGHTS DOMINATE
OUR APPROACH TO
TRAINING.

While this may be true for
those looking to build strength,
recent research has brought
into question the need to
constantly move heavy loads
to build the most muscle. In
fact, research on the subject
of light-load training has helped
to dispel the myth that the
best stimulus for anabolism
is short, intense fibre-tearing
sets using heavy weights.

36 SEPTEMBER - OCTOBER 2017

■ LOAD OF LITTLE CONSEQUENCE ■ NOTHING NEW

One important study in this regard “PEOPLE WHO PERFORMED While these studies have thrust the
EXERCISES USING LESS THAN
was published last year in the Journal 60% OF THEIR 1RM TO FAILURE topic of light-load training back into the
EXPERIENCED MUSCLE GAINS
of Applied Physiology. Researchers EQUIVALENT TO THOSE WHO broader sports science discourse, it is
LIFTED HEAVIER WEIGHTS OVER
from McMaster University in Hamilton, AN EIGHT-WEEK PERIOD.” a concept that has been tackled in other

Canada, led by Stuart Phillips and Robert published in the Journal of Sports Lifting lighter studies for at least the last decade.
Science and Medicine. loads, so long For instance, a study published in the
Morton looked at the effects of training as fatigue
Their findings provided evidence is induced, Journal of Applied Physiology in 2012 by
to repetition failure, and determined that: “training in different loading zones leads to a research team led by Cameron Mitchell,
elicit(s) differential muscular adaptations roughly titled “Resistance exercise load does not
that load had no effect on hypertrophy or in resistance-trained men when an equal equivalent determine training-mediated hypertrophic
number of sets are performed. Although hypertrophy gains in young men”, determined that a
strength in experienced lifters. the mechanisms remain undetermined, and strength 10-week programme that consisted of three
During the 12-week study, participants we can infer that strength related gains. sessions a week, with exercises performed
adaptations are maximized by training over three sets to failure using either a
performed three sets of nine to 12 reps closer to one’s 1RM. Alternatively, load of 80% of 1RM or 30% of 1RM resulted
to failure in four exercises, three times increases in muscle size seem to be in “equivalent” hypertrophic responses.
per week. One group lifted heavy weights driven more by higher training volumes, According to the researchers, the results
(75-90% of 1RM), while the other used at least up to a certain threshold. It is were “congruent with a number of other
light loads (30-50% of 1RM). conceivable that combining loading lines of evidence showing that lifting lighter
strategies may have a synergistic loads, so long as fatigue is induced, leads
By the end of the study both groups effect on strength and hypertrophic to roughly equivalent hypertrophy and
had substantially increased their improvements. This hypothesis warrants strength gains.”
strength and muscle mass, but there further investigation.”
were no differences between groups, The findings from all of these studies
suggesting that training load had no also support a slew of research that
effect on gains in lean muscle mass emerged from Russia (Netreva et al
or strength. 2007; Netreba et al 2009; Netreba et
al 2013; Vinogradova et al 2013), which
Two other related studies also also indicated that light loads enhanced
emerged in 2016 with findings that the hypertrophic response to training by
support this stance, both involving promoting greater gains in type-I fibres,
American hypertrophy researcher and while heavy loads increase type-II fibre
fitness expert, Brad Schoenfeld, Ph.D. hypertrophy to a greater extent.
In one of his studies, published in the
Journal of Strength and Conditioning ■ COMBINED
Research, Schoenfeld and his colleagues APPROACH BEST
found that people who performed
exercises using less than 60% of their What we know is that type-I muscle
1RM to failure experienced muscle gains
equivalent to those who lifted heavier fibres are maximally stimulated during
weights over an eight-week period.
longer duration sets that incorporate
Following that study, Schoenfeld,
together with Bret Contreras, Andrew lower loads (less than 50% of 1RM) and
Vigotsky and Mark Peterson, released
in December 2016 the findings on their that type-II fibers respond better to short

research on “Differential Effects sets where heavy weights (greater than
of Heavy Versus Moderate Loads
on Measures of Strength and 50% of 1RM) are used. However, what
Hypertrophy in Resistance-
Trained Men”, which was this research suggests is that fibre-type

“RESEARCH SHOWS THAT specific hypertrophy – a combination
LIFTING LIGHTER LOADS,
of both approaches – will yield the best
SO LONG AS FATIGUE IS
INDUCED, LEADS TO ROUGHLY adaptive results when it comes to building

EQUIVALENT HYPERTROPHY the most muscle.
AND STRENGTH GAINS.” According to Schoenfeld, lifting to

near failure is the real key to inducing a
hypertrophic response, regardless of how
much weight you’re using. Taking this
evidence into account, it seems reasonable
to conclude that differing training
intensities can produce comparable
degrees of hypertrophy across both muscle
fibre types. Accordingly, to maximise the
anabolic response to training, it makes
sense to work across the load continuum,
using a range of reps, but always aiming to
work to near failure with each set. ■

www.fitnesshis.co.za 37

TRAINING ■ WORKOUT

bwywMwa.ttrtahienw-gLyamr.kcion.sza www.cindyphoto.co.za
>>BSyhoPteodnrolovcaantiGoanaaletnT,rEaidnitBorou>>tiqPueerfFoirtmneesds >> Photography by Cindy Ellis,

TO THE8BSBHREWEDUODELDAETBDIYEMCSUKAMYMHTSEER>>

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DAY 1 Metcon
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DAY 2 Upper body

DAY 3 Lower body
DAY 4 Scuiprecru-istest

38 SEPTEMBER - OCTOBER 2017

THIS COMPLEX COMPOUND ■ DAY 1
EXERCISE COMBINES A
DUMBBELL DEADLIFT WITH A WMOERTKCOOUNT
TWO-ARM HAMMER CURL AND METABOLIC CONDITIONING
AN OVERHEAD DUMBBELL
SHOULDER PRESS. Metabolic conditioning training is one of the most effective forms
of exercise to help you shred excess fat and blast calories due to its
ability to create a metabolic ‘disturbance’, both during and after your
session as your body works to recover by restoring your energy reserves

and repairing muscle tissue after these intense workouts.

HOW TO DO IT
Complete all 5 exercises for 1 round

EXERCISE
MOVE 1 King kongs
MOVE 2 Tuck jumps with step outs
MOVE 3 Front-loaded good morning with bent-over

dumbbell rows
MOVE 4 Sumo squat with high pull
MOVE 5 Single-arm dumbbell snatch switches

PROGRESSIONS
WEEK 1 - 2 10 reps EMOM. Complete 3 rounds
WEEK 3 - 4 15 reps EMOM. Complete 3 rounds
WEEK 5 - 6 AMRAP 40 seconds + 20 seconds rest

per exercise. Complete 4 rounds
WEEK 7 - 8 AMRAP 50 seconds + 10 seconds rest

per exercise. Complete 5 rounds

EMOM = Every minute, on the minute. AMRAP = As Many Reps As Possible

FORM TIP

Drive through your
entire foot to ensure
you don’t fall forward

– your feet should
remain flat on the
floor throughout

the exercise.

A

MOVE 1 ■ KING KONGS your legs and driving your hips upwards. B C
In the upright position, curl the weights
Place dumbbells between your legs, up to your shoulders in a hammer curl
movement, maintaining the neutral
which should be wider than shoulder- grip. At the top of the movement, press
width apart. Bend your knees, lowering the weights up overhead to complete a
yourself to the floor until your thighs dumbbell press. Lower the dumbbells
are parallel to the ground. Grab the back down to the starting position and
dumbbells using a neutral grip, with repeat for the required reps.
both arms positioned inside your knees.
From a stabilised, deep squat position,
deadlift the dumbbells by straightening

www.fitnesshis.co.za 39

TRAINING ■ WORKOUT

■ DAY 1 METCON WORKOUT

AB C D

MOVE 2 ■ TUCK JUMPS WITH STEP OUTS

Stand with your feet apart and knees slightly bent. Drop down into a semi-squat, before exploding upward as high as you can. As your feet leave
the floor, raise your knees up and tuck them into your torso. Land softly on bent knees, then immediately step outward with both feet, repeating
the step out 2-3 times.

MOVE 3 ■ F RONT-LOADED GOOD MORNING WITH BENT-OVER DUMBBELL ROWS

Stand upright holding perpendicular to the floor. Row “DRIVE YOUR
dumbbells in either hand. Pull the dumbbells up toward your ELBOWS
the dumbbells up and in to your upper rib cage, keeping your
chest, into the front-loaded elbows close to your body. At the BACK AND
position. With your feet hip- top of the movement, squeeze SQUEEZE YOUR
width apart, with a slight bend in your back muscles and hold for
your knees, bend forward at the a count. Lower the dumbbells SHOBULALDDEESR
hips, keeping your legs in the back down to the starting TOGETHER AT
same position. Stop when your position, then return them to
upper body is just above parallel the front-loaded position at THE TOP OF
to the floor. In the bent-over chest level. Engage your glutes THE ROW.”
position, lower the dumbbells and hammies to extend your
down so that they hang directly hips and return to the starting
below you with your arms position. That’s one rep.

AB FORM TIP D

40 SEPTEMBER - OCTOBER 2017 Ensure
that your head
and neck remain

in a neutral
position.

C

KEEP YOUR
ELBOWS ABOVE
YOUR SHOULDERS
AT THE TOP OF THE
UPRIGHT ROW.

A

FORM TIP

Keep your
core engaged
throughout the

movement.

A B B

MOVE 4 ■ SUMO MOVE 5 ■ SINGLE-ARM
SQUAT WITH DUMBBELL SNATCH
HIGH PULL SWITCHES

Set up with the dumbbells Stand with a dumbbell in one hand. Dip
down, dropping the dumbbell between your
placed on the floor legs. Pull the dumbbell up and overhead by
extending your hips and knees forcefully.
between your legs, with your ‘Catch’ the dumbbell at arms length
overhead in a semi-squat position. Lower
feet wider than hip-width the dumbbell back down, switch hands and
repeat the movement with the other arm.
apart and toes pointing out.
Squat down by bending www.fitnesshis.co.za 41
your knees and pushing
back your hips, then
grasp a dumbbell in
either hand. Drive up
through your feet and
extend your knees and
hips to rise back up.
As you do so, pull the
dumbbells up to your
chin, keeping your
elbows above your
wrists as you do so.
Lower the dumbbells
down and drop
into a deep squat
to repeat the
movement.

TRAINING ■ WORKOUT

MOVE 1 ■ NEUTRAL GRIP B
DUMBBELL PRESS

Hold dumbbells in either

hand using a neutral grip.

Lie back on a flat bench.
Position the dumbbells to

the sides of your chest.
Press the dumbbells up
until your arms are fully
extended, then lower the
weights under control until
there is a slight stretch in

the chest.

C

DROP THE
ANGLE OF THE
BENCH AFTER
EVERY SET.

A D

■ DAY 2 MOVE 2 ■ SINGLE-ARM
BENT-OVER ROW TO
WUPOPREKROBUOTDY DUMBBELL KICKBACK

EXERCISE Hold a dumbbell in one hand. Bend over and
MOVE 1 Neutral grip dumbbell press – bench angle place your free hand on your hip or upper leg for
support. Keep your back straight and knees slightly
drop sets bent. Allow the arm holding the dumbbell to hand
MOVE 2 Single-arm bent-over row to dumbbell kickback straight down. Row the dumbbell up to the side of your
ribcage by driving your elbow back and up and pulling
(repeat on other arm) back your shoulder. At the top of the row movement,
MOVE 3 Half kneeling curl to press (repeat on other side) extended your elbow to lift the dumbbell backwards to
MOVE 4 Sit up to Z press perform the tricep kickback.

PROGRESSIONS AB C
WEEK 1 - 2 3 sets x 8 reps
WEEK 3 - 4 3 sets x 10 reps
WEEK 5 - 6 4 sets x 10 reps
WEEK 7 - 8 4 sets x 12 reps

42 SEPTEMBER - OCTOBER 2017

MOVE 3 ■ H ALF KNEELING A
CURL TO PRESS
FORM TIP
Hold a dumbbell in one hand.
Drop one knee (on the same side keep the bar
as the dumbbell) to the floor while close to your
keeping the opposite foot flat on chest during
the floor to adopt a half-kneeling
position. Curl the weight to your sit up.
shoulder. Rotate it before pressing
it up overhead. Complete the B
required reps on one side before
repeating on the other side. C

A FORM TIP MOVE 4 ■ SIT UP TO Z PRESS
Keep your torso
and rear glute Lie on your back with your legs bent and
engaged to help your feet on the floor. Hold a barbell
avoid arching with both hands at upper chest level.
your back. Keep your legs together and your
feet on the floor as you engage
B your core to perform a sit up. At
the top of the movement, press
C the bar up overhead to perform a
Z press. Lower the bar back down,
then control the descent of your
torso back down as you return to the
starting position.

“IN THE EXTENDED
Z PRESS POSITION,
BRING YOUR TORSO TO
THE UPRIGHT POSITION
HEADATNHDROPUUGSHH YYOOUURR
EXTENDED ARMS.”

www.fitnesshis.co.za 43

TRAINING ■ WORKOUT

■ DAY 3 FORM TIP

BLWOOOWDRYEKROUT Keep your heels
planted firmly on the
EXERCISE floor and make sure
MOVE 1 Squats that your weight is
MOVE 2 Clean deadlifts
MOVE 3 Barbell hip thrusts distributed evenly
MOVE 4 Standing calf raise off step on both feet.

PROGRESSIONS A B
WEEK 1 - 2 3 sets x 8 reps
WEEK 3 - 4 3 sets x 10 reps
WEEK 5 - 6 4 sets x 10 reps
WEEK 7 - 8 4 sets x 12 reps

MOVE 1 ■ SQUATS

Position the barbell across your upper back, holding it with
an overhand grip. Position your feet hip-width apart with your
toes pointing slightly outwards. Bend your knees and lower
your hips back and down. Maintain an upright posture and do
not arch your back as you lower yourself down. At the bottom,
contract your glutes to initiate the movement back up. Push
through your feet as you extend your legs and hips to return to
the starting position.

MOVE 2 ■ CLEAN DEADLIFTS

KEEP YOUR BACK Grip the bar with an overhand grip,
STRAIGHT AND
HEAD AND NECK with your hands placed just wider than
IN A NEUTRAL
POSITION. shoulder-width apart. Keep your torso

tall as you raise your shoulders up and

straighten your arms. Sit your hips down

and back. Your shoulders should be

directly above the bar and the bar against

your shins. Brace your core muscles and

forcefully drive your feet into the ground as

you raise your shoulders and extend your

knees. Actively contract your glutes as you

rise up, keeping the bar

close to your legs.

FORM TIP Finish with your hips
Keep your torso as locked out. Return
upright as possible, the bar to the floor
maintaining the
A B arch in your back by reversing the
throughout the movement, setting
44 SEPTEMBER - OCTOBER 2017 your hips back as
movement. you bend your knees.

MOVE 3 ■ B ARBELL FORM TIP A
HIP THRUSTS
Drop the heal
Lie with your shoulder blades across below the level
the edge of a bench. Place a loaded of the step to
barbell across your hips. Bend your increase range
knees to form a 45-degree angle.
Engage your glutes, squeezing hard, of motion.
and push through your heels to raise
your hips past parallel to the floor. A
Pause for two seconds at the top
position, then lower yourself back
down by bending your hips. Aim to
get your butt as close to the floor as
possible, then repeat the movement.

DRIVE HARD
THROUGH YOUR FEET
AND ENGAGE YOUR
GLUTES TO INITIATE
THE MOVEMENT.

B

MOVE 4 ■ SINGLE-LEG
CALF RAISE OFF STEP

Stand on a step holding a dumbbell in one hand.
Extend the heel of the leg on the same side as the
dumbbell off the end of the step. Raise your heel
as high as possible by extending your ankle. Lower

B your heel back down until a stretch is felt in the calf.
Repeat for the required reps before switching sides.

www.fitnesshis.co.za 45

TRAINING ■ WORKOUT

■ DAY 4 SUPERSET 1

SCUIRPCEURISTSET MOVE 1 ■ SINGLE-ARM
OVERHEAD
EXERCISE SPLIT SQUAT
SUPERSET 1 Single-arm overhead split squat +
Hold a dumbbell in one hand.
T-rotation to same side (repeat on other side)
From the upright position,
SUPERSET 2 Dumbbell swing +
dumbbell press to pullover extend one leg back onto a
bench. Clean the dumbbell
SUPERSET 3 Single-leg leg extension + overhead on the same side as the
single-leg leg curl leading leg. Flex the knee and hip
of the leading leg to drop down
GIANT SET Spider complex – rows + curls + into a lunge. Extend the hip
FINISHER: reverse flyes and knee of your loaded leg
to return to the starting
position and repeat for
the required reps.

PROGRESSIONS FORM TIP
WEEK 1 - 2 8 reps per exercise
WEEK 3 - 4 10 reps per exercise Keep your torso
WEEK 5 - 6 12 reps per exercise upright and resist
WEEK 7 - 8 15 reps per exercise
the rotational
forces applied by the

overhead dumbbell
during the entire

split squat.

FORM TIP B MOVE 2 ■ T-ROTATIONS

Keep your abs and From an extended push-up
core braced, and position, shift your weight onto one
maintain alignment straightened arm as you lift the
other arm and rotate your torso
with the head outwards. Rotate until your arm is
and neck. fully extended and pointing
directly upwards.
A

46 SEPTEMBER - OCTOBER 2017

SUPERSET 2 FORM TIP A
B
Use the momentum
generated by the
hip thrust to raise
the dumbbell up.
Do not perform a
front raise.

C

AB C

MOVE 1 ■ D UMBBELL SWING MOVE 2 ■ DUMBBELL PRESS TO PULLOVER FORM TIP
Do not lock the
Hold a dumbbell with one hand with your feet positioned Hold dumbbells in both hands. Lie back onto a flat bench and bring elbows out at
shoulder-width apart. Bend your knees slightly, push your the dumbbells to chest level. Keep your elbows out and parallel to the top of the
hips back, and swing the dumbbell between your legs. the floor. Press the dumbbells upwards, keeping them in-line with
Once the weight is behind you, forcefully contract your movement.
glutes and thrust your hips forward to swing the dumbbell
up. At the top position, switch hands and allow the your upper chest. Touch the dumbbells at the top of the movement and
dumbbell to fall back down under control between your
legs, before repeating the movement sequence. hold for a count. From the extended position, lower the dumbbells back over
Keep alternating hands.
your head until the upper arms are in line with the torso, parallel to the floor. Pull the

dumbbells back up over your chest in an arc-like motion. Do not allow your hips to

rise up significantly during the movement. Bring the dumbbells in towards your chest

again, then rotate your elbows to return to the starting position and repeat.

SUPERSET 3

MOVE 1 ■ S INGLE-LEG DO NOT ARCH YOUR BACK
LEG EXTENSION DURING THE CURL. ENGAGE
THE HAMSTRING TO INITIATE
Sit on a leg extension machine with your THE MOVEMENT.
back against the padded support. Place one
leg under the padded lever. Position your www.fitnesshis.co.za 47
knee at the pivot point of the lever fulcrum.
Extend your knee to raise the padded
support upward, then slowly lower the pad
back down under control by flexing your
knee, while keeping tension on the muscle.

MOVE 2 ■ SINGLE-LEG LEG CURL

Sit or lie on the hamstring curl machine. Place the back of your lower legs against
the padded lever arm. Pull the lever to the back of your thighs by flexing the knee of
one leg. Return the lever to the starting position, until your knee is straight again.

TRAINING ■ WORKOUT

“ALLOW YOUR
ARMS TO HANG
DBEOLWONWDYIROEUCRTLY
SHOULDERS.”

FORM TIP Spider rows
Spider curls
Ensure that your Spider reverse flyes
feet are well

positioned and firmly
planted on the floor

or against the
bench stand.

SUPERSET 4 MOVE 2 ■ S PIDER MOVE 3 ■ SPIDER
CURLS REVERSE
MOVE 1 ■ SPIDER FLYES
ROWS While still laying on
the incline bench, While still laying on the
Set a bench to an having completed the incline bench, having
rows, perform two-arm completed the curls,
incline of 45° or slightly dumbbell curls. perform reverse flyes by
more. Lay chest down raising your arms up to the
on the bench, holding sides, until your elbows are
dumbbells in either at shoulder height.
hand with a neutral grip
(palms facing in), with
your arms extended and
hanging straight down
under your shoulders.
Row the weights up to
your chest, driving your
elbows back behind you.

BODYBUILDING COMPONENTS
approach to training, when used in
Go back to basics with this classic

bodybuilding split workout. It's conjunction with the correct diet and

a tried-and-trusted approach that the metabolic conditioning workouts

works by targeting specific muscle included will yield the best results

groups with the right mix of volume when it comes to sculpting the

and intensity. This traditional ultimate beach body. ■

48 SEPTEMBER - OCTOBER 2017