Fitness His Edition Issue 31

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TRAINING ■ FITNESS NEWS 135

TWREAIGINHITNG MILLION
+ CARDIO
THE NUMBER OF
Healthy men who did 20 PEOPLE GLOBALLY
minutes of daily weight WHO ARE AFFECT BY
training had a lower MUSCULOSKELETAL
increase in age-related INJURIES.
abdominal fat than men
who spent the same SHOP
amount of time doing
only aerobic activities. SOAK OUT TENSION
However, combining AND FATIGUE
weight training Wintergreen’s Relaxing Bath Soak is the
and aerobic activity answer to fatigued muscles. This heat-
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results. soothe tired, exhausted muscles, and
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STUDY BY HARVARD T.H. CHAN include mustard powder to stimulate
SCHOOL OF PUBLIC HEALTH (HSPH) blood flow and the circulatory system,
RESEARCHERS AND COLLEAGUES.
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anti-inflammatory and
TRAINING analgesic properties,
and camphor oil to
RESEARCH, NEWS, AND THE LATEST PRODUCTS soothe internal and
TO BOOST YOUR HEALTH AND FITNESS external inflammation
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reduce the risk of Shoprite, Checkers and
having a lower-back- Medirite.
pain episode by 35%,
according to researchers LESS SLEEP, MORE WEIGHT
in Australia and Brazil, Research presented at the European
who collected 23 studies Congress of Endocrinology in Lisbon
from around the world highlights how disrupted sleep patterns,
that involved nearly 31,000 a common feature of modern living, can
back-pain sufferers. predispose a person to weight gain through a
combination of effects on energy metabolism, such
3 BEST as appetite and responses to food and exercise.
EXERCISES
TO RELIEVE
BACK PAIN:

■ WALKING
■ ABDOMINAL BRACING

■ BRIDGING – GLUTE
& CORE

50 SEPTEMBER - OCTOBER 2017

6LE0SMSITNHUATNES

A study led by Esmée Bakker of
Radboudumc involving more than 7,000
participants from the Aerobics Center
Longitudinal Study in the USA found
that less than one hour of resistance
training per week lowers the risk of
developing metabolic syndrome.

FINDINGS WERE PUBLISHED ON THE MAYO CLINIC
PROCEEDINGS WEBSITE.

Cardio exercise appears to be inversely 50% CARTILAGE CARE
related to the risk of a fatty liver, regardless
of a person’s weight. Even moderate THE PROPORTION Many people don’t understand
cardiorespiratory fitness was able to protect OF ATHLETES
participants from a fatty liver, which has DIAGNOSED WITH how the cartilage in their joints
significant implications in the fight against INJURIES WHO ARE
lifestyle-related diseases. LIKELY TO DEVELOP enables their bodies to function
OSTEOARTHRITIS 10
STUDY CONDUCTED AT THE UNIVERSITY OF TURKU, PUBLISHED IN TO 20 YEARS LATER. day to day, especially when
THE JOURNAL MEDICINE & SCIENCE IN SPORTS & EXERCISE. exercising. It’s important to
MULTI-SPORT STUDY (AMOAKO ET understand its role in keeping
AL. 2014) CONDUCTED IN THE USA. your body moving, and how
cartilage damage can cause
RESEARCH pain. Cartilage acts as a shock
absorber for the body and is
Researchers at the University of Bath’s School of constituted of a
Management have found an association between marriage tough and flexible
and fatherhood and weight gain in men. The study shows material. Despite
that married men have a higher body mass index than their its make up, it can
non-married counterparts, with the two life events be damaged and
adding approximately 1.4kg to family men. in some cases
can degenerate
SHOP with age, leading
to inflammation,
COLLAGEN SUPPORTS TISSUE HEALTH pain and stiffness.

Collagen proteins are the building blocks of cartilage, tendons, bones, Akash Beecum, brand manager
muscles, blood vessels and the skin. Age and poor lifestyle habits such as high for OsteoEze, offers 5 tips to
sugar consumption, smoking and excessive sun exposure all lower collagen
levels, making replenishment important, especially for injury prevention and 1keep cartilage in tip-top shape:
avoiding osteoarthritis later in life. Collagen also assists in soothing joint A moderate exercise
discomfort, supporting muscle recovery, improving joint mobility and range regimen slows down the
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placing excessive stress
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Takealot.com. Visit www.brunel.co.za for more info. A healthy weight decreases
the amount of stress placed

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A joint support supplement
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contains active ingredients
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cartilage and curb degeneration –
an underlying cause of many

5joint problems.
Warming-up before exercise
loosens joints and increases
blood flow to muscles, reducing
the risk of injury.

www.fitnesshis.co.za 51

TRAINING ■ TECHNIQUE

REST

BETWEEN SETS

RESEARCH REVEALS THE IDEAL
DURATION OF REST INTERVALS BETWEEN

SETS FOR MAXIMUM MUSCLE GROWTH

In the realm of physique to fully recover (convert adenosine Rest periods ■ REST MORE, GROW MORE
development there are wide- diphosphate or ADP back into usable between
ATP). The general guideline for rest intense According to a study published in
ranging variations in the rest periods between powerlifting, near-max exercise the journal Experimental Physiology
strength sets, or plyometric exercise sets is five in 2016, a team of researchers
intervals taken between exercise sets is therefore five minutes as this minutes as from the University of Birmingham,
allows for complete recovery and energy this allows led by James McKendry, determined
sets in the gym. While those looking regeneration. for complete that “short inter-set rest blunts
recovery resistance exercise-induced increases
to create an environment where Bodybuilders tend to favour options and energy in myofibrillar protein synthesis
that span this spectrum (30 seconds to regeneration. and intracellular signalling in
calorie-consumption is maximised five minutes), depending on the aims young males.”
of their training session or cycle, with
tend to keep rest intervals between an average of 1-2 minutes the norm. By studying the effects of resistance
However, recent research has helped to exercise on 16 males, the researchers
sets short – between 30 to 60 seconds shed some light on the most effective sought to dispel the commonly-held
rest intervals between sets when muscle belief that shorter rest periods between
– those on the hunt for increased gain is the primary goal, and it's more sets were better for anabolism
than two minutes... because they promoted a superior
strength will wait up to five minutes

before getting under a loaded barbell

again to knock out the next set.
The reason for this is that the body's

primary energy source for short duration,
highly-intense muscle contractions
comes from the ATP-PCr system,
which takes at least three minutes

52 SEPTEMBER - OCTOBER 2017

“STUDIES SHOW THAT SHORT REST PERIODS LAOTIOCNH&KADEAIFRUNHRIETSEGEENTARYRFELOOSTYINHRUS?
BETWEEN SETS OF MODERATE-INTENSITY, HIGH-
VOLUME RESISTANCE EXERCISE ACTUALLY BLUNTS WE
THE ACUTE MUSCLE ANABOLIC RESPONSE” OFFER:

anabolic response by boosting Research This effectively means REGISTRATION
circulating testosterone and growth found that that while the hormonal
hormone levels. for loads response is, in fact, NOFOWR O20P1E8N!
between superior with shorter
However, what they found was 50 and 90 rest periods, the actual NEW COURSES AVAILABLE
that short rest periods of one minute percent anabolic muscle response
between sets of moderate-intensity, of one rep – the generation of new FITNEESXSEIRNCSITSREUSCCTIOENRCCEO: URSE
high-volume resistance exercise max, 3-5 or more muscle tissue Self-study/online and part time)
actually blunts the acute muscle minutes – is blunted, which is NATIONAL CERTIFICATE IN FITNESS
anabolic response, compared with of rest counterproductive for
a longer rest period of five minutes, between physique athletes who aim (Full-time)
“despite a superior circulating sets allowed to add significant muscle PERSONAL FITNESS TRAINING
hormonal milieu”. for greater mass to their frame.
repetitions (Full-time / Part-time)
The study protocol required that the over The researchers CONTINUED EDUCATION COURSES
male participants completed bilateral multiple concluded that
leg-press and knee-extension exercise sets. manipulating the rest- ONLINE COURSES
at 75 percent of their one-repetition recovery periods between All courses available right accross SA.
maximum to momentary muscular sets may influence
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ingestion of 25g of whey protein. The as “resistance exercise with short (1 WHERE SCIENCE & PASSION FOR FITNESS MEET
sets were interspersed by either one- min) inter-set rest duration attenuated
minute or five-minute rest intervals. myofibrillar protein synthesis during WWW.FITPRO.CO.ZA
Muscle biopsies were obtained at 0, the early postexercise recovery
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this was significantly greater (152%
■ SUPPORTING SCIENCE
versus 76%) in the five-minute inter-
These findings also echo a 2009 review that
set rest group. Serum testosterone
incorporated 35 studies from the Scielo, Science
was, however, greater 20-40 minutes
Citation Index, National Library of Medicine,
after exercise, as was plasma lactate
MEDLINE, Scopus, Sport Discus and CINAHL
immediately after exercise for the
databases that looked to quantify optimal rest
one-minute inter-set rest group
periods between sets.
versus the five-minute group. The review, which examined both acute

responses and chronic adaptations to training, with
rest interval length as the experimental variable,
found that with loads between 50 and 90 percent
of one rep max, 3-5 minutes of rest between sets
allowed for greater repetitions over multiple sets.
This, of course, increases total volume and time
under tension. This structure also “produced
greater increases in absolute strength, due to
higher intensities and volumes of training.” ■

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54 SEPTEMBER - OCTOBER 2017



TRAINING ■ FORM FIRST

OVERHEAD SQUAT
THE BIOMECHANICS OF THIS ADVANCED SQUAT
VARIATION make it difficult to perform properly under load

as it requires good shoulder and hip mobility. It therefore
requires perfect form and flawless execution.

Caution: It is WHAT IT Shoulders: In the

imperative that you WORKS: The overhead position, externally
first learn how to overhead squat rotate the shoulders, retract
safely get the bar and elevate the scapula.
up overhead and is great for and draw the humeral
into the locked arm developing greater heads into the sockets to
position before create structural support
attempting the lower back and and stability within the joint.
overhead squat. core strength. This ensures that shoulder
muscles aren’t required to
Bar: Keep the bar over perform primary stabilisation,
because they can quickly
your base of support and fatigue. Pull the bar apart
behind your head once in the with your arms to activate the
overhead position. Aim to shoulder muscles needed to
align the bar with your heels maintain the position of the
and maintain this position arms overhead.
throughout the lift. This may
require deliberately pulling Head: Keep your head up
the bar back as you descend.
and look forward.
Grip: Hold the bar with a
Back: Squeeze your upper
very wide overhand snatch
grip. Tilt your wrists back back.
so that your palms face up
towards the ceiling once in Torso: Keep your upper
the overhead position.
body upright and chest tall.
Arms: In the overhead Maintain an engaged core
throughout the exercise.
position, your arms should
be locked with your elbows Hips: Hinge at the hips and
turned out. Push against the
bar with your arms as you lower yourself down toward
descend, don’t just hold it in the ground by moving your
position. glutes back and down.

ABOUT THE ATHLETE: Knees: Descend until your
Andrew Ramsay is a
strength & conditioning legs are fully bent at the
specialist, and the co- knee, or until your thighs
owner and Head Coach are just past parallel to the
at WICO Fitness (50 floor. Ensure that your knees
Chrisoliet St, Jukskei travel out slightly in the same
Park, Randburg). He direction as your toes.
holds an Honours degree
in Sport Science, and Feet: Use a wide stance
is a CrossFit Level
1 instructor. He is a with your feet pointing
two-times National slightly outward. Maintain
Powerlifting champion complete contact with the
(74kg division), with floor through all phases
personal bests of of the squat, with an equal
217.5kg in the back distribution of weight through
squat, 140kg in the your forefoot and heel. ■
bench press, and
260kg in the deadlift. >> Performed by Andrew Ramsay >> Photography by Cindy Ellis
Follow him on Instagram
@trainerdrew.

56 SEPTEMBER - OCTOBER 2017

TRAINING ■ ENDURANCE

ABOUT THE
AUTHOR:
STeve Attwell,
Level 2
Triathlon
South Africa (TSA) and
certified Ironman coach, and
founder of Embark triathlon
coaching www.embark.co.za

BREAKING IntheworldofIronman-TIM DON IMAGE BY FERNANDA PARADIZO / SHUTTERSTOCK.COM from the circuit racing (much like Jan
BY PAVEL BURCHENKO / SHUTTERSTOCK.COM Frodeno, who is also an Olympic winner
7H30 distancetriathlons, from 2012) into the ultimate distance of
that mythical barrier is triathlon. World Champs in Kona this
undoubtedly the 7h30m year will be very interesting, to say
the least.
HOW FAST CAN THEY mark. It seems now that the question is no longer ‘if’, but
‘TRI’ AND GO? THERE’S rather ‘when’ this will be broken. Every year now we see While the prospects of a Don versus
records being broken, and increasingly so, in almost every Jan showdown are hugely enticing, what
BEEN A LOT OF HYPE distance, from the Olympics to full Iron-distance events. lies ahead for the future of the sport
RECENTLY AROUND potentially holds much more promise
ATTEMPTS BY THE It was just last year when legendary German athlete Jan for a sub-7h30 Ironman record. The
WORLD’S BIGGEST Frodeno set a new Iron-distance record of 7h35m39s at talent that has emerged from Olympic-
APPAREL BRANDS Challenge Roth Germany. It was the culmination of numerous distance triathlon is nothing short of
TO BREAK THE TWO- top performances, which have seen the elite sub 8-hour extraordinary. The racing in the ITU
Ironman group triple in size of late, as more and more WTS over the past few years has been
HOUR BARRIER IN THE athletes go under the milestone. dubbed the golden era of triathlon, as
MARATHON. IT’S A arguably some of the world’s greatest
The next stop in the minds of many in ever talents have been going head to
MONUMENTAL FEAT the triathlon world is the once mythical head, month after month. The likes of
OF BOTH SPEED AND 7h30 mark, especially since Tim Don Spanish duo Javier Gomez and Mario
ENDURANCE, PITTING recently set a new official Ironman Mola, the Brownlee brothers from
HUMAN PHYSIOLOGY record, finishing the Ironman Brazil Britain, and local hero Richard Murray
AGAINST THE ODDS IN event in May in 7h40m23s, to break have combined their considerable talents
AN ATTEMPT TO BREAK Canadian Lionel Sanders’ previous to deliver some of the most exhilarating
PERCEIVED BARRIERS. (and fast) racing ever seen in the world
of triathlon. They’re the cream of the
record of 7h44m29s. Tim has risen TIM DON crop, and these guys are now stepping
steadily through the ranks of the sport, recently set up to the half-Ironman distance. It won’t
making the move up from the fast ITU a new official be long before this generation of athlete
WTS racing series, where he competed Ironman record, makes the big leap up to Ironman racing,
for some 15 years, during which time he finishing the and when they do it will be nothing
represented England at the Olympics, to Ironman Brazil short of epic.
the 70.3 distance and now full Ironman event in May in
Bigger prize money, big-name
7h40m23s. sponsors, and expanded racing
calendars are also attracting more
races. He is another athlete on a elite athletes to the sport, crossing
over from running or cycling, which
growing list who holds the potential to also sets up an exciting prospect for
racing at all levels in the years to come.
break the 7h30 barrier. He is pushing Couple this with continued advances in
technology, especially in the water and
the boundaries and bringing the speed on the bike, and we can expect to see
times coming down across all the splits
when the best we’ve ever seen finally
line up for a 3.8km swim, a 180km ride
and a 42.2km run. Many, many records
are undoubtedly in jeopardy, not least
of which is that once mythical 7h30
Ironman performance. ■

www.fitnesshis.co.za 57

TRAINING ■ CROSSFIT

ABOUT THE
AUTHOR:
Julian
Reichman-
Israelsohn is
the owner and head trainer
at CrossFit Platinum

previously, in every type of sporting and

training arena, nutrition can make or

break your performances. To get the best

from your body and your training, whether

you’re an elite athlete or just training to

stay fit and healthy, your nutrition needs to

be dialled in to almost perfection.

An example shared with me the other

day, which resonated, is: Imagine you were

THINKING given only one pair of shoes to last you for
TINHSEIDBEOX the rest of your life. You’d be exceptionally
cautious about how you take care of those
shoes. Well, your body is meant to last you
for the rest of your life. So how you fuel it
should be of utmost importance. So take
care of your nutrition to live a healthier,
more energetic life. Fuelling the body
through the training and post-workout
recovery is also extremely important. Other
elements to recovery include sleeping,
massage, stretching and mobility, and

WHAT TO DO OUTSIDE THE BOX TO prehab. Be sure to listen to your body and
BECOME A BETTER CROSSFITTER INSIDE IT assist it where you can with any recovery
methods available to you. This will ensure
you’re well prepared for anything that may

Watching the CrossFit Games this year the pull up rig, you have to muster up THREE come your way during training. This will
showed the existing CrossFit community the will and tap into those last energy IMPORTANT also keep you ahead of any injuries that
and the public that CrossFit for general reserves to complete the workout. OCR VARIABLES will slow you down. These methods are as
physical preparedness (GPP) covers training delivers similar effects, making which are necessary for the average joe, as much as
all aspects of fitness, including you better able to function at or near potentially they are for the elite athlete.
strength, speed, power, conditioning, your absolute physical limit to overcome more important
endurance, co-ordination, balance, obstacles. than the Make both your training and your
agility, accuracy, flexibility and stamina. training itself: nutrition priorities in your life. It all boils
It also highlighted the importance of This year’s CrossFit Games even put ■ Nutrition, down to the old saying: “What you put in
endurance exercise such as running, athletes through a military-type obstacle ■ Recovery is what you get out.” Make the time to
swimming, and cycling. To an endurance course – the second time that elements ■ M ind-set / exercise and make good decisions when
athlete, aerobic capacity, interval of OCR have found their way into the it comes to what you choose to fuel your
sprints, and distance training are all CrossFit world. dedication. body with.
included in their programming. Now,
many are seeing the importance of these Then there are the three most Mind-set is also paramount. Be
three domains within the CrossFit arena important variables to improving as mindful of what you do and how you do it.
to develop a well-rounded training an athlete outside the box, which are When you decide to do something, commit
regimen. These areas of fitness are now potentially more important than the to it 100%. Give it everything in your
training itself: Nutrition, recovery, and power. It will be worth it in the long run,
mind-set or dedication. As mentioned guaranteed.

being tested way more than just who can

lift the biggest load. WARNING: Don’t get caught in the Games hype!
CrossFit’s reputation has gets clouded with regard excited by the Games, but this
Therefore, outside “traditional”
CrossFit training, there’s a growing often been tarnished in the to the distinction between can cloud their judgement in
need to get outside of the box to improve

aerobic and endurance capacity. This public’s eye by overzealous, CrossFit the exercise terms of how they programme
should involve strategically planned misdirected (albeit often regimen designed for General for their box members, who
interval sprint training using a variety of well-meaning) affiliate owners Physical Preparedness (GPP) definitely are not Games

endurance modalities. who may have recently and CrossFit, the sport of athletes. It’s therefore
Another beneficial form of fitness for qualified and opened a box, fitness. This confusion is more imperative to check the
with just a two-day Level common after the CrossFit qualifications and experience
CrossFit is obstacle course racing (OCR)

and training. It not only improves aerobic One certification to their Games, when the smell of of a coach and affiliate owner,
capacity, but also enhances grip and name. The judgement of many competition still lingers fresh before trusting them with
upper body strength. As with CrossFit, of these affiliate owners in the air. Granted, affiliate your training to ensure a safe

when your heart rate has skyrocketed (and many existing ones) owners and coaches get CrossFit journey. ■

or you’re staring at the barbell and or

58 SEPTEMBER - OCTOBER 2017



5SMTORVEENSGTHTRAINING ■ WORKOUT A ‘GET STRONG FIRST’
APPROACH WILL ALWAYS DELIVER

THE RESULTS YOU’RE AFTER

>> By Lil Bianchi Kimble, strength and conditioning coach and founder of OTG Athletic
>> Performed by Scott Kimble

>> Shot on location at OTG Athletic, Umhlanga Rocks
>> Photography by Slade Pure Studios

The ‘strong first’ training principle should ■ PROGRAMMING STRENGTH
underpin every form of training, from functional
exercise for everyone, be they stay-at-home Accordingly, it’s important to make and power, aim to perform 4-5 sets and
dads, professionals or a member of a special strength work the foundation of your limit reps to 3-5 per set (your percentage
population, to performance training for athletes or for programme. That means starting of weight will depend on your rate of
physique enhancement. That’s because strength builds any new programme with a phase perceived exertion). However, this is
the foundation needed for the effective development of of strength-based work and then merely a general guideline as strength
every other physical characteristic or quality. maintaining that strength with a selection training programming is highly specific to
of exercises included in more specific individual needs.
■ WEAK AT LIFE phases of the programme. This work
should be done at the start of selected As a guidelines for a member of the
Whatever your goal, be it to get leaner, sessions when your nervous system is
not taxed and you have fuel in the tank. general population looking to improve
fitter, faster, more explosive, stronger
When your focus is on building strength their strength, the general loading
or more muscular, you need to get
pattern for a beginner during a six-week
strong first. There are a myriad reasons
phase could look something like this:
for this, not least of which is the fact
EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
that modern life makes us weak.
That means that if we don’t invest the Strength Sumo 70% 75% 80% 85% 90% Deload
training also Deadlift / of 1RM of 1RM of 1RM of 1RM of 1RM 60%
time upfront to get strong first, we’ll be helps to Jefferson 5x5 5x4 5x3 5x2 5x1 of 1RM
more prone to injury. That’s because develop all the deadlift 5x1
strong muscles are needed to stabilise supporting
the body, particularly during periods structures Zercher 55% 60% 65% 70% 75% 50%
of repetitive force or prolonged stress, in our body, Squat of 1RM of 1RM of 1RM of 1RM of 1RM of 1RM
whether that’s training in the gym, from joints 3x6 3x6 3x6 3x6 3x6 3x1
running a race, or simply going about our and joint
daily lives. tissues, to Viking Push 70% 80% 90% 70% 90% 95%
ligaments and Press of 1RM of 1RM of 1RM of 1RM of 1RM of 1RM
Strength training also helps to tendons. 3x8 3x6 3x3 3x8 3x3 3x2
develop all the supporting structures
in our body, from joints and joint tissues, Kettlebell 70% 80% 90% 70% 90% 95%
to ligaments and tendons. Without Snatch of 1RM of 1RM of 1RM of 1RM of 1RM of 1RM
adequate strength we’ll also be less 3x8 3x6 3x3 3x8 3x3 3x2
efficient, which means our time spent
training will be less effective, no matter You can split these lifts over four days and follow each lift with exercises that will assist the
what your aim is. main lift by developing strength in your weaker areas. For example, this could include:

Sumo 5x5 Conventional 3 x 8 Barbell 3 x 8/8 Back 3 x 15
deadlift deadlift lunge extensions

Zercher 3x6 Barbell high 5 x 7 Barbell good 3 x 10 Calf raises 3 x 15
squat bar squat mornings

60 SEPTEMBER - OCTOBER 2017

“THIS UNILATERAL “AN EXCELLENT
MOVEMENT BUILDS SOLID MOVEMENT
SHOULDER STRENGTH.”
THAT BUILDS TOTAL
LIL SAYS: “Due to BODY STRENGTH
the need to slow the AND EXPLOSIVE
movement down at the POWER FROM THE
top end of the drill, GROUND UP”
there is a significant
amount of work done 1■ KETTLEBELL
in and around the SNATCH
shoulder joint.”
HOW TO DO IT: Place a heavy
kettlebell on the floor between
your legs. Hinge at the hips and
bend your knees to drop down.
Grab the handle with an overhand
grip. Keep your arm straight and
your shoulder over the kettlebell.
‘Clean’ the kettlebell off the floor
by extending your hips and knees.
As you do so, shrug your shoulder
and pull the kettlebell up with
your arm. As you rise up, press
the kettlebell overhead. Allow it to
rotate around your hand. ‘Catch’
the kettlebell at shoulder height
as you dip into a squat. Extend up
into a standing position, keeping
the kettlebell in the locked-out
overhead position.

www.fitnesshis.co.za 61

TRAINING ■ WORKOUT “THIS SQUAT
VARIATION
LIL SAYS: “This is one
of my favourite squat PLACES THE
movements as I like LOAD IN FRONT
to stick to the basics OF YOUR BODY,
and the Zercher is a WHICH ALLOWS

2pretty simple move to FOR A MORE
execute.” UPRIGHT TORSO

■ Z ERCHER POSITION. IT
SQUAT ALSO TEACHES

HOW TO DO IT: Rack and stack YOU TO PUSH
a barbell at upper waist height YOUR KNEES
(above the waist but below the OUT AND BUM
chest) in a squat rack. Position
your forearms under the bar, with BACK”.
your elbows placed shoulder-width
apart. Cross your wrists and pull “DUE TO THE BAR BEING
the bar in close against your body. AXIALLY LOADED THERE IS NO
Lift the bar up so that it is resting COMPRESSIVE FORCE ON THE
on top of your forearms. Take SPINE, AND THE FACT THAT THE
a step away from the rack and LOAD IS CARRIED IN THE FRONT
position your legs shoulder-width
apart with your toes pointing out OF THE BODY MAKES FOR A
slightly. Hinge at the hips and SAFE DEEP SQUAT THAT TRAINS
bend the knees to squat down, ALL THE MUSCLES COMMONLY
keeping your head and chest up
as you do so. Push through your ACTIVATED DURING THE
entire foot as you extend your STANDARD MOVEMENT, WHICH
hips and knees to return to the
upright starting position. MEANS TONS OF POSTERIOR
CHAIN ACTIVATION.”
62 SEPTEMBER - OCTOBER 2017

■ VIKING
PUSH PRESS

HOW TO DO IT: Place the ends

3of two barbells, each loaded on
the side opposite the anchor
point, securely against the wall,
or in pivot anchors. Grab the
loaded end of each barbell with
a pronated grip. Stand with your
feet shoulder-width apart, bending
slightly at the knees while pushing
your glutes back. Start with
your elbow by your side with
your wrist up near your
shoulder. Brace your core
and press your arms up.

LIL SAYS: “I love this
movement as it allows you
to press with a pronated
grip, which means you
can handle heavier loads
without aggravating your
rotator cuffs. It hits your
front delts like a ton of
bricks, while training the
entire shoulder girdle. In
my opinion, this is the king
of shoulder exercises, but
it’s rarely done.”

“THIS VARIATION BLENDS
SHOULDER MOBILITY AND CORE
STABILITY, ALLOWING THE SCAPULA
TO MOVE FREELY WHILE ALSO GETTING
MORE CORE RECRUITMENT.”

www.fitnesshis.co.za 63

TRAINING ■ WORKOUT 4■ SUMO DEADLIFT
HOW TO DO IT: Stand in front of a loaded barbell. Place
LIL SAYS: “The sumo your feet in a wide stance, with your toes pointing
deadlift has the outwards. Grasp the bar between your legs using a mixed
biggest carryover to grip that is slightly narrower than shoulder-width apart.
everyday movements Drop your hips down until your thighs are parallel to the
and lifting styles, floor. From a stabilised, deep squat position, lift up the
and is a great option bar by driving your legs and hips upwards through your
for taking the stress feet. Keep your chin up and your back straight as you lift,
off the lumbar spine pulling your shoulders back at the top of the lift.
that a conventional
deadlift imposes.” “THIS
VARIATION

IS MORE
TECHNICAL

THAN THE
CONVENTIONAL

DEADLIFT AND
REQUIRES

MORE GLUTE
RECRUITMENT

AND HIP
STRENGTH.”

KEEP YOUR BACK
STRAIGHT AND YOUR
KNEES POINTED IN THE
SAME DIRECTION AS

YOUR FEET.

64 SEPTEMBER - OCTOBER 2017

“IT’S POSSIBLY 5■ JEFFERSON
THE BEST DEADLIFT
MOVEMENT
FOR CORE HOW TO DO IT: Place a
STABILITY loaded barbell on the floor.
AND HIP Straddle the bar with a
DURABILITY.” wide stance. Drop down
and grasp it with one hand
LIL SAYS: “I love in front of your body and
this unconventional the other hand behind it.
deadlift as it hits Keep your back straight
a lot of areas that as you slowly extend your
are missing in most hips and knees to lift the
people’s trained barbell off the floor. Once
movement patterns. in the upright position,
I use this movement hold the bar for a few
often with clients seconds before you squat
who struggle with down to return to the
back issues as starting position. ■
it allows more
compressive force
and imposes fewer
shearing forces on
the lower back.”

www.fitnesshis.co.za 65

SUPPLEMENTS ■ LATEST PRODUCTS

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function, elasticity, and flexibility. Many CITRULLINE MALATE
Serious lifters take a of its active ingredients provide the basic
building blocks required to maintain human L-citrulline is the natural form
beating in the gym. How structural integrity. Each pack consists of of citrulline. Although your
several key protective complexes: a potent body produces its own supply,
you recover, respond joint construction complex that repairs consuming extra citrulline can
connective tissue; a lubrication compound have significant performance
and deal with the to cushion joints from lifting; a support benefits. Citrulline plays a major
complex to promote rehabilitation and role in two important processes:
resultant damage will reduce soreness; and an essential vitamin/ it helps boosts nitric-oxide levels,
mineral blend to underscore optimal joint which can help dilate blood
ultimately determine health. Potent natural herbal extracts, like vessels, allowing more oxygen
turmeric, boswellia and ginger root, help and nutrients to be delivered to
how strong or big you address the free radical load and inhibit pro- your muscles; and it plays a role
become. No other joint inflammatory metabolites, which reduces in the removal of ammonia, from
supplement designed inflammation. your blood, a compound known to
for serious lifters has cause exercise-related fatigue.
won more awards and NPL 100% Citrulline Malate
accolades than Animal combines L-citrulline and malic
Flex. It helps strengthen acid, which is a combination that
joints and ligaments, can have a significant impact on
shielding them from the wear and tear of performance. Malate serves as
rigorous training. The ingredients, such an important component in the
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is one way your body produces
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400mg of Valine, more reps, more effective time
and EFA requirements of as well as 2500mg in the gym, and better results.
Glutamine. This Another advantage to using
bodybuilders, strength and zero-sodium, citrulline malate is that you
stimulant-free don’t have to load with it, unlike
power athletes, and serious drink assists with muscle recovery, L-citrulline. That means you can
trainers. A convenient strength and stamina. Suitable for take it right before your workout
one-sachet per day serving use before, during and after training and experience immediate
will ensure an optimal to potentially promote muscle performance benefits.
micronutrient intake, which is crucial for those stamina, strength and recovery, and
seeking enhanced recovery and accelerated boost muscle training intensity and
muscle building effects. Vitamins, minerals and endurance. Currently available in a
other performance and growth amplifiers are refreshing Green Apple flavour.
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increased nutrient demands of intense weight
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TITAN TRUE WHEY AND OATS

Titan True Whey and Oats is a great-tasting and nutritious meal replacement that combines Titan’s micro-filtered whey

protein, True Whey, with organic, non-GMO stone-milled oats – and nothing else, offering sheer purity, sheer simplicity
and sheer goodness. With each 50g serving you get 24 grams of the highest quality protein and nearly 10 grams of BCAAs
and glutamine combined, to revitalise your body. This protein volume and quality is delivered along with all the benefits that
100% cold-climate organic oats offer, such as ample dietary fibre. It’s also a viable source of vital minerals, electrolytes and
trace elements, and is extremely convenient. Contains no saturated fat or sugar.

66 SEPTEMBER - OCTOBER 2017

SUPPLEMENTS ■ RECIPES

PPROOWTEERINUP!>>ByNelmarieKlopper

PROTEIN TO TOP IT OFF... ftibhGnroiaaIeuaatnmv,tvthaeraseianlinaunexnearadcen,senRpettaitlrratOlhdnehooheedLnrbcnenaLteea,yasmtEsnasrehtsteDnoiedaie-d–uraveodOretlsdxoscAhii.inpdoaeeeTstatymloSiotano’farwrtoneynreter
PUDDING DID YOU KNOW?
MUG CAKE ALMONDS OFFER A GREAT SOURCE OF Cacao powder
PROTEIN. ALSO TRY DESSICATED COCONUT contains more
MAKES 2 SERVINGS. OR A LIGHT DUSTING OF CACAO POWDER. than 300
different chemical
Chocolate mug cake compounds,
1 scoop whey chocolate flavour including highly
1 tbsp unsweetened cacao beneficial
1 egg polyphenols known
½ tsp baking powder as flavonoids.
3-4 tbsp milk of choice
1 tsp sweetener of choice

Caramel cheesecake layer
2 caramel flavoured protein bars
3-5 tbsp milk of choice
3 tbsp fat-free cottage cheese
2 tbsp fat-free plain yoghurt
1 tbsp sweetener of choice

Chocolate sauce
2 tsp whey chocolate flavour
1 tsp unsweetened cacao
3 tbsp water

Topping
4 tbsp rolled oats
2 tbsp honey
1 tbsp unsweetened cacao

1. Mix all the chocolate mug cake
ingredients in a giant mug and microwave
for 1 ½ minutes. Keep watching the mug
cake to ensure that it doesn’t rise over
the top.
2. Melt the protein bars with the milk until
it has a creamy consistency. Blend the
cottage cheese, yoghurt and sweetener
with the melted bars.
3. Mix all the chocolate sauce ingredients
together until a sauce consistency is
achieved.
4. Mix all the topping ingredients and fry
in a well-greased pan until the oats are
toasted and slightly sticky.
5. Layer your dessert in a cup as follows:

1. Chocolate cake
2. Caramel cheesecake filling
3. Chocolate cake
4. Caramel cheesecake filling
5. Chocolate sauce
6. Topping

www.fitnesshis.co.za 67

SUPPLEMENTS ■ TRENDS

INSIDE THE>>ByWernerBeukes,DeputyEditor
PROTEIN BAR
ARE YOU GETTING EVERYTHING ENTER THE
YOU NEED AND NOTHING THAT YOU DON’T? PROTEIN BAR

LOOK DOWN THE AISLE OF YOUR FAVOURITE STORE AND YOU WILL The best Athletes require 1.5-2g/kg of
QUICKLY NOTICE THEM STACKED ON A SHELF - THE OMNIPRESENT sources of high-
PROTEIN BAR. CONSUMERS TODAY DEMAND AN INCREASE IN PORTABLE quality protein protein on a daily basis. Competitive
CONVENIENCE FOODS GLOBALLY, THE TARGET MARKET BEING NOT are also found
ONLY ATHLETES BUT ANYONE WHO WANTS TO SNACK ON SOMETHING in nutritional bodybuilders often depend on even
WHOLESOME IN TODAY’S GRAB-AND-GO WORLD. supplements
such as higher amounts of protein to maintain
PROTEIN STILL KING catering to the local market, have tried casein, whey,
to tap into this 'functional' food trend colostrum, egg a certain daily macronutrient intake,
No one can dispute the fact that protein driven primarily by protein-enriched protein and milk
food products. peptides. especially when they are on a low-
is more popular than ever. The quicker
Research over the past few decades carbohydrate diet before a contest.
you can consume it, the better. has supported the need for protein, Traditionally the best dietary sources
We live in a society where we prefer to recommending that athletes who are
engaged in intense training need to of protein are fish, egg whites, various
get our food on the run. Author Michael consume about two times the usual forms of milk, including casein and
Pollan writes in his book “Cooked” that recommended daily allowance (RDA) of whey, chicken and beef. The best
the average person spends only 23 protein in their diet to maintain protein sources of high-quality protein are also
minutes preparing food in the kitchen and balance. An insufficient amount of found in nutritional supplements such
another 4 minutes in the kitchen cleaning protein can quickly cause a negative as casein, whey, colostrum, egg protein
up. In a survey conducted in 2006 by the nitrogen balance which can lead you and milk peptides.
National Marketing Institute, 39 percent of down a road to muscle catabolism and
Americans sought out foods that are high impaired post-workout recovery. Not Ideally, protein should be consumed
in protein. By 2014 this figure had risen to good when you want to pack on muscle. every 2 to 3 hours in portions of 30
53 percent of the US population seeking to 40g as part of a body building diet.
high-protein options.
“AN INSUFFICIENT
Then with the rise of the Paleo diet, AMOUNT OF
which calls for healthy animal fats,
grass-fed protein and leafy vegetables, PROTEIN CAN
the need for protein increased even QUICKLY CAUSE
further. Companies across the food
industry spectrum, including those A NEGATIVE
NITROGEN

BALANCE WHICH
CAN LEAD YOU
DOWN A ROAD
TO MUSCLE
CATABOLISM
AND IMPAIRED

POST-WORKOUT
RECOVERY.”

68 SEPTEMBER - OCTOBER 2017

While no supplements on the market KNOW YOUR BARS
can replace food itself, they do
present a snack option for people on 1. PROTEIN CONTENT “LOOK FOR BARS
the go, those on a diet, or when used WITH MSUOGRAERP.”ROTEIN
as part of a post-workout recovery Protein bars are generally characterised THAN
regimen. as having a higher proportion of protein-
PROTEIN derived calories than from carbohydrates WHAT THE NUMBERS MEAN
The protein bar has over the BARS or fats. They may also contain additional PROTEIN
years metamorphosed from barely CATEGOR- vitamins and minerals. While some bars ■ 20g protein = 3 oz meat.
edible bricks and sugar-laden high- ISED have 25g of protein, some also contain ■ 14-15g protein = 2 oz meat
calorie mislabeled delectables to over 25g of sugars and over 14g of fat. ■ 7g protein = 1 egg worth of protein
today's version of tasty nutritional Meal replace- Some bars also have glycerin added to SUGAR
treats. Consumers can also pick and ment bars: their ingredient mix, which is a popular ■ 4g of sugar = 1 teaspoon of sugar.
choose between several interesting additive to increase palatability and Artificial sweeteners: Ideally try to
flavours. Some protein bars are, 280 consistency. Glycerin should be counted avoid artificial sweeteners.
however, still a hidden haven for among the carbohydrate grams. Is that Sugar alcohols: Sugar substitutes
sugar – as much as in any chocolate CALORIES better than what you can get from a maltitol and erythritol are most
bar. Bars are clearly not all created OR MORE, chicken sandwich without mayonnaise from commonly associated with stomach
equal. The truth is, sometimes, their high in your local deli? Probably not. However, as a upset in sensitive individuals. Sugar
ingredients can be deceiving. protein and protein supplement these bars are useful alcohols also have a lower caloric value
carbohydrate, when you are in a rush and don't have time than regular carbohydrates or sugars.
Apart from taste, texture and moderate in to eat a proper meal, but not a sensible
flavour, what then are the most fat content. option when your goal is not to add more 3. CHECK CALORIES
important things to think about when notches to your belt.
choosing a protein bar? Protein bars: WHAT TO DO? Look for a bar with at Decide whether you are going to eat
least 25g of protein that is also low in a protein bar as a snack or a meal
SPACE FOOD STICKS 225-320 fat, sodium and sugar. replacement. For a snack, 200 calories
is more than adequate, while a meal
The first high-energy protein CALORIES, 2. SNEAKY SUGAR replacement option should offer between
bars, known as Space Food high in protein, 250 to 400 calories. The level of
Sticks were manufactured to moderate in Some protein bars are nothing more than saturated fat or trans fat should be as
capitalise on the popularity carb and fat glorified chocolate bars. There should low as possible. Fat content should ideally
of the global space race content. not be more than 8-10 grams of sugar come from unsaturated fats like nuts
back in 1961. Created by contained in your bar of choice. To keep and other natural sources. A protein bar
food technologist Howard Low-carb the calorie content low, many protein bars should ideally have no more than 4g of
Bauman, Space Food Sticks bars: also contain sweeteners such as xylitol, saturated fat.
were promoted as high-energy sorbitol, maltitol or lactitol. Also known WHAT TO DO? Check the calorie content
protein bars available in 280 as sugar alcohols, these may replace of a protein bar because they can vary
flavours such as chocolate, traditional sugar but can cause bloating, from a mere 70 calories to over 400
peanut butter and caramel. CALORIES OR severe gas and abdominal distress. Other calories.
Space Food Sticks largely LESS, high in ways to sneak sugar into a bar is to include
contained ingredients that protein, low in ingredients such as high fructose corn 4. THE THREE C'S
included carbohydrates and fat. carbohydrate, syrup, maltodextrin or fructose in the
Soon other companies started and moderate formulation. Low-carb bars may contain Choose a protein bar that suits your
to develop their own versions to high in fat less carbohydrates, but it is important individual needs. Read labels to ensure that
of these high-energy protein content. to determine the source of these before you are getting everything you need and
bars. Today, protein bars have deciding on the specific product or brand. nothing that you don't. If you are someone
exploded onto the market WHAT TO DO? Look for bars that who is looking to lose fat, choose bars
and are either consumed as a don't use sugar as a primary source of with less than 280 calories, with less than
healthy snack alternative, an carbohydrates. 25g of carbohydrates and more than 25g
additional protein source, or as of protein. If you are sensitive, avoid bars
a weight loss alternative. containing additional stimulants. If you
use the bar immediately after a workout
“PROTEIN BARS ARE USEFUL WHEN you can afford more carbohydrates since
YOU ARE IN A RUSH AND DON’T the main objective at this time is to boost
HAVE TIME TO EAT A PROPER MEAL, carbohydrate intake to aid anabolism.
BUT NOT A SENSIBLE OPTION WHEN WHAT TO DO? If you want to use them
YOUR GOAL IS NOT TO ADD MORE as part of a meal replacement option
NOTCHES TO YOUR BELT.” check out the three C's: calories (a
reasonable meal replacement should
contain between 200-300 calories. Cut
this number in half if the bar is used as a
snack), composition (read labels and check
the total dietary intake) and convenience
(you don't have to carry containers that
need to be microwaved). ■

www.fitnesshis.co.za 69

FUEL UP ■ NUTRITION NEWS

BLUEBERRIES: SUPERFOOD WITH SUPER POWERS... AN EXTRACT OF WORMWOOD
(ARTEMESIA ANNUA)
■ P acked full of lower cholesterol, ■ Provides 25% of AT A DOSAGE OF 150MG
antioxidants that and reduce risks for your daily vitamin C DAILY IMPROVED
reduce your risk for several cancers. requirements to boost PARTICIPANTS’
heart disease, cancer ■ Nutrient-dense fruit immunity. SENSATIONS OF
and Alzheimer’s. with a low GI (20g of PAIN MEASURED
carbs per serving) ■ P rovide 95mg of ON THE WOMAC
■ The peel is an and a moderate potassium per SCALE.
excellent source calorie value – only one-cup serving.
of fibre – 6g per 80 calories per one- Potassium is a blood STUDY PUBLISHED IN 2016 IN
one-cup serving – to cup serving. pressure-lowering THE JOURNAL CLINICAL
improve digestion, mineral. RHEUMATOLOGY

SHOP

JAGUAR PS / SHUTTERSTOCK.COM FUEL UP! MONTAGU’S DATE
AND NUT TRUFFLES
ALL THE LATEST INFORMATION ON EATING The Montagu Dried Fruit and Nuts raw date and
CLEAN AND LIVING HEALTHY nut truffles are a tasty on-the-go snack.
The gluten-free truffles are also vegan
"SNOUIMTRPITOIROTNAINST. friendly and come in four flavours,
IT CAN'T BE namely cinnamon, coconut,
SENTROEUSGSHE.D" cranberry and ginger. Dates
are a low-glycaemic
DWAYNE JOHNSON index fruit that
are high in
dietary fibre
and a source of
copper. Available at
all Montagu
Dried Fruit &
Nuts outlets
for R18.90
(45g).

SPRING SEASONAL FRUITS & VEG

Stock up on the freshest fruits and veg this season.

FRUITS VEGETABLES

Apples Guavas Pears Prunes Artichokes Red onions Baby Kale spinach
Avocados Naartjies Pineapples Raspberries Asparagus marrows Turnips
Bananas Lemons Sweet melon
Nectarines Strawberries Beetroot Watercress
Cape Oranges
gooseberries Pawpaws or Apricots Plums Mielies Rhubarb Brussels
papaya Blackberries Sweet melon Parsnips sprouts
Coconuts Watermelon Aubergines
Dates Cherries or eggplants

Grapefruit

70 SEPTEMBER - OCTOBER 2017

MAKE BAKED SWEET POTATO
WITH CRISPY KALE, WALNUTS AND FETA

4 large sweet potatoes 1. Pre-heat oven to 200°C.
1 medium-sized bunch of kale 2. Scrub potatoes, wipe dry and place on a baking
1 tbsp olive oil sheet. Bake for 45 to 55 minutes, or until potatoes
1 tsp sea salt are tender when pierced with a fork.
½ tsp black pepper 3. Remove the centre ribs from the kale leaves and
½ cup walnuts, chopped cut into chip-sized pieces.
¾ cup crumbled feta cheese 4. In a medium bowl, toss the chopped kale in
olive oil, salt and pepper. Place kale mixture on a
parchment-lined baking sheet and bake in oven at
200°C for about 10 to 12 minutes, or until crispy.
Turn kale leaves for even cooking.
5. Slice sweet potatoes in half, lengthwise. Use a

fork to loosen potato, then mix in kale, feta,
and walnuts.
6. Return to oven for 10 to 12 minutes
to melt the feta.

SWEET POTATOES
RANK AS MEDIUM ON THE
GLYCEMIC INDEX (GI).

SWEET POTATO NUTRITIONAL
The sweet potato CONTENT
is often considered
a superfood due to A MEDIUM-SIZED
its rich vitamin and RAW SWEET POTATO
mineral content. It
is rich in complex (200G) CONTAINS:
carbohydrates, 172 calories
dietary fibre and 3.2g protein
beta-carotene, 40.2g carbs
a provitamin A
carotenoid. 6.6g of dietary fibre
0.2g fat

Vitamin A 150%
Vitamin C 45%
Potassium 15%
Sodium 5%
Calcium 6%
Iron 6%

www.fitnesshis.co.za 71

FUEL UP ■ NUTRITION NEWS PINEAPPLE

DAILY FRUIT

POWERFUL PINEAPPLE

One cup of pineapple provides more than 100% of your
recommended daily amount of vitamin C. Also a rich source of
manganese – a one-cup serving contains 75% of your RDA.

MIND YOUR DIRTY DOZEN
FOOD CHOICES
The MIND diet – a mash-up The Environmental Working
of the Mediterranean and
DASH diets for the Intervention Group's (EWG) 2017 Shopper's
for Neurodegenerative Delay,
has been developed using Guide to Pesticides in Produce™
current science to take the best
of both diets to help reduce the helps shoppers make informed
risk of cognitive decline from
dementia and Alzheimer’s decisions when buying fresh fruit and
disease. It was developed vegetables. The EWG's Dirty Dozen™
by Martha Clare Morris, a lists the 12 most heavily contaminated
nutritional epidemiologist at commercially-produced fruits and
Rush University Medical Center, vegetables. When buying these foods
through a study funded by the it is highly advisable to select organic
National Institute on Aging. options when possible, or to thoroughly
wash produce before eating or cooking.
SHOP
1. Strawberries 7. Cherries
NULAID’S ‘SAFE EGGS’ 2. Spinach 8. Grapes
PASTEURISED FOR PROTECTION 3. Nectarines 9. Celery
Nulaid’s pasteurised ‘Safe Eggs’ offer a long shelf life 4. Apples 10. Tomatoes
and peace of mind. Safe Eggs have two major advantages 5. Peaches 11. Bell peppers
over normal eggs – they are bacteria free and therefore 6. Pears 12. Potatoes
protect against food-borne illnesses, most notably
salmonellosis, and have an extended shelf life of up to $15 –THE
56 days at ambient temperature. The eggs, produced ESTIMATED
by hens fed an all-grain diet, are pasteurised using a VALUE OF
technologically advanced heating method that does not THE GLOBAL
boil the eggs but kills bad bacteria. Nulaid, which recently
acquired Safe Eggs, BILLION YOGHURT
has now re-launched INDUSTRY
under the Nulaid BY 2024.
brand. Available at
various Checkers
stores in Gauteng,
Western Cape and
KwaZulu-Natal. Visit
www.nulaid.co.za for
more info.

72 SEPTEMBER - OCTOBER 2017

JOURNEY WORKOUTS

MEALS SUPPLEMENTS

Personalised training in the palm of your hand.
Soon to be released. Visit: www.fiyre.com

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FUEL UP ■ NUTRITION NEWS

STUDIES SHOP

LSIABFIFDROO, NEAMSAEYDBEOPORESSTSION

The ancient spice, Saffron, may help boost libido, alleviate Health and wellness expert, PHYTO PRO
depression and enhance mood, studies show. Aphrodisiac THRIVE
claims for saffron have been made for centuries and are backed Vanessa Ascencao offers these VANILLA is
by a host of research, including a study by the University of flavoured with
Guelph in Canada that found that men who took 200mg of additional tips to help improve Madagascan
saffron a day for 10 days reported improved erectile function vanilla bean
and sexual satisfaction. Numerous other studies have found that sexual health and mood: powder and
saffron may help relieve sexual dysfunction and improve erectile ■ Stop smoking and reduce sweetened with
function. Additionally, Saffron, found in food supplement Felix alcohol intake; a unique blend of
(available at leading health stores, pharmacies and Dis-Chem), ■ Go for a medical check-up and Stevia and Xylitol.
is increasingly being used to help ease depression, enhance test for diabetes and testosterone; Available in 500g
mood and boost overall health. ■ Drink lots of clean, purified (R245) and 1250g
water; tubs (R560). Visit
■ Avoid refined sugar, processed phytopro.co.za/
food and “fast food”; Store-Locator to
■ Get lots of regular exercise; find your nearest
■ Manage stress better and get stockist.
eight hours of sleep a night;
■ Eat a balanced, healthful diet
with lots of fruits and vegetables
and try healthy libido-enhancing
foods such as avos, almonds,
strawberries, oily fish, arugula,
figs and citrus fruits like grape
fruit, oranges and lemons.

SESAME SEEDS MAKE PHYTO PRO
Add nutty taste PISTACHIO, SESAME SEED &
and crunch to VANILLA PROTEIN BALLS
dishes. Sesame
seeds are nutrient ½ cup almond butter
dense, offering an ½ cup pistachios
excellent sorce of ½ cup sesame seeds
copper, along with 1 s erving Phyto Pro Thrive with real
beneficial amounts
of manganese, Madagascan vanilla
calcium, 6 pitted medjool dates
magnesium, iron, 1 tbsp coconut oil
phospharus, vitamin
B1, zinc and fibre. 1. Add all ingredients into a food processor. Process until the
pistachios are chopped finely and everything is well blended.
74 SEPTEMBER - OCTOBER 2017 2. Using a teaspoon, take a spoonful at a time and
squeeze it into the palm of your hand a couple of times to
compact the mixture, then roll into a ball shape.
3. Leave as is or roll lightly in sesame seeds before
placing in the refrigerator for 15-30 minutes to firm up.

FIBO BUSINESS
SUMMIT LAUNCHES
IN AFRICA!

7 – 8 NOVEMBER 2017

EMPERORS PALACE, JOHANNESBURG

THE EXHIBITION:

• 30 table top exhibition spaces only for key
industry suppliers

• Business matchmaking
• Product showcases
• Brand awareness
• 2-day summit with only international speakers

attended by 200 industry decision makers

Summit programme of international speakers:

• Trends and opportunities for Africa
• How to build a successful fitness business
• Retention: some thoughts on solutions
• The future of personal training
• Attracting and engaging the younger generation

Want to exhibit or attend?

Contact: Adele Eloff, General Manager - Africa: +27 84 658 6551 | [email protected]

Organised by: In partnership with:

www.fibosa.co.za business inspiration network know-how

FUEL UP ■ FEATURE

PROPOSING A
POTENTIAL NEW
APPROACH TO DIET
THEORY AMIDST
PREVAILING DIETARY
EXTREMISM

DIE T>>ByPedrovanGaalen,Editor
PERIODISATION ■ THE VALUE OF
IN THE WORLDS OF HEALTH, FITNESS AND SPORTS PERFORMANCE VARIETY
WE'RE TOLD THAT TO GET THE BEST RESULTS FROM OUR BODY
AND PHYSIOLOGY WE NEED TO CONSTANTLY VARY OUR EXERCISE, The truth of the matter is that we'll all
MANIPULATING INTENSITY, VOLUME, FREQUENCY AND RECOVERY
TO ENSURE THE BODY KEEPS ADAPTING AND ADVANCING WITHOUT generally respond to a change in one
REACHING A PLATEAU. TERMS SUCH AS PROGRESSIVE OVERLOAD,
SPECIFIC ADAPTATIONS TO IMPOSED DEMANDS, AND PERIODISATION or more variables in our diet, but the
PERVADE OUR EXERCISE-RELATED LEXICON.
effect will diminish over time.
Yet, when diet and nutrition are differently to diet than it does to For example, in the case of obese
discussed – if we're honest they're exercise? Surely if we follow the same
rarely discussed, but rather fiercely approach, be it macronutrient ratios individuals, it is often a shift to low-carb
debated – proponents of a specific diet or total calorie intake over prolonged diets that deliver the most dramatic
vehemently defend the principles of periods of time, we'll stop responding effects, at least initially – usually up to
their touted approach over all others. due to a normalisation or equilibrium about six months, but then those results
in our hormonal response and/or start to diminish over time.
The low-carb versus high- shifts in our metabolism?
carb debate is a prime example. This effect was borne out in a study on
Proponents of either dietary approach "ACCORDING TO THE LOW-CARB low-carb diets for obesity, published in
contend that it's either one or the VERSUS HIGH-CARB DEBATE, the New England Journal of Medicine in
other. According to their view, the THE DEFINITION OF HEALTHFUL 2003. The randomised trial conducted on
definition of healthful eating exists 63 individuals showed that the low-carb
on either end of a spectrum, and EATING EXISTS ON EITHER END OF A group lost almost double the weight
that's the way we should eat SPECTRUM, AND THAT'S THE WAY WE (7.3% versus 4.5% of total body weight)
without deviation. than the low-fat diet intervention group,
SHOULD EAT WITHOUT DEVIATION." with statistically significant variations
But why would your body respond at three and six months. However,
by 12 months the effect disappeared
and both groups had lost the same
amount of weight.

The pronounced initial effect that

76 SEPTEMBER - OCTOBER 2017

low-carb eating has on obese individuals DIETS TO ■ ENTER "WHEN
is generally attributed to the improved AVOID: PERIODISATION MUSCLE
insulin response it purportedly promotes, GAINS AND/
known generally as the carbohydrate- No-fat diets It therefore stands to reason that, in OR FAT LOSS
insulin model. No-carb SEEMS TO
diets the case of obese individuals, once STALL, A
The real effect of this model is hotly Very-low CHANGE IN
debated, though, with some in the their insulin response has improved DIET MIGHT
scientific community even arguing as to calorie diets BE THE
its basis in reality. However, there is a (VLCDs) and they've lost substantial weight, ANSWER."
large body of evidence to suggest that
both low-carb and low-fat diets have an a change in diet is warranted to keep This would require low-calorie days
effect on weight loss. The degree and (ideally on days when physical demands
duration of this effect seems to hinge seeing results. are low), followed by high-calorie
on myriad factors around individual The same applies for someone who days (ideal for big training sessions or
difference, such as genetics, lifestyle, recovery days). Over the course of a
hormonal profiles, and activity levels, to has been making gains in muscle mass week your average calorie intake might
name just a few. and improved body conditioning up be the same, but the variety in your daily
to a point, but these gains and/or fat consumption has important hormonal,
■ D IET PLATEAUS loss then seems to stall. Do you keep physiological and metabolic implications
plugging away with the same diet while that can help reignite your metabolism or
However, putting the debate around pushing harder during training? It's an shift your progress back into gear.
approach many adopt, yet few tend to
mechanisms aside for a moment, the achieve the results they're after with ■ BETTER PRINCIPLES
this strategy.
fact remains that many studies show This approach to dietary variety also
A more appropriate response negates the need to follow conventional
an initial loss in weight and fat, which might be to change your diet before dieting approaches that deliver often
changing your training programme disastrous effects, such as severely
tends to plateau at some point after for the umpteenth time. To this end, restricting calories or excluding entire
diet periodisation is a robust system food or macronutrient groups.
six months of adherence to a specific that entails fluctuating macronutrient
(carbohydrate, fat, and protein) intakes By regularly switching up your
diet. So, what then? How do you keep and/or calorie intakes, often in concert approach you are stimulating your
with exercise programming to improve body and forcing it to respond, but by
the needle on the scale moving in the body composition. not imposing long-term restrictions
you should never reach a point where
right direction, or how do you keep As an example, if you've been on a a survival response is initiated due to
low-carb diet for more than six months a perceived threat of starvation. This is
losing body fat? Perhaps our approach and your rate of weight or fat loss is what slows your metabolism and can
slowing, include in your dietary approach preferentially divert ingested calories to
to training holds the answer – change some carb cycling – alternating between fat storage to sustain life.
days of low carb intakes and higher carb
things up! Periodise your diet! days – for three months to see how your Of course, the caveat to any of these
Just because a specific dietary body responds. When that stops working, proposed approaches is that healthful
go on a high-carb diet for a while. eating guidelines need to be followed
approach has worked for you up to a and adhered to at all times. That means
point, doesn't mean it will keep working And you don't only have macronutrient eating predominantly whole, natural
for you in perpetuity. Just like a training manipulation at your disposal as a foods, with little or no processed, refined
programme needs to be changed when suitable intervention. Meal timing and or convenience foods. Nutrient-dense
you reach a plateau, surely your dietary frequency can also be varied by adopting foods are vital to the success and
approach should also change when your an intermittent fasting approach for a sustainability of any dietary approach.
body stops responding? As it is often month or two.
said, one specific diet won't work for all It is also important to not self-
people, all the time. And along similar lines to carb cycling, diagnose and try to self-treat medical
calorie shifting – change your daily conditions through diet manipulation
calorie intake, rather than eating a set without the guidance or advice of a
number each day – is another dietary qualified medical professional or health
manipulation tool that we can consider. and fitness expert. Any form of dietary
manipulation suggested in this article
PROVEN DIETARY TOOLS AT YOUR DISPOSAL should only be adopted by otherwise
FOR DIET PERIODISATION INCLUDE: healthy individuals who have a strong
■ L ow-carb, high-fat diet eight-hour window each day, grasp of healthful dietary guidelines and
variants (20-200g of and other variants) those whose diets are already on point,
carbs per day. Fat sources ■ Carb cycling (alternating whatever diet that may be. ■
and proportions may vary between days of low-carb,
between diets) moderate-carb and high-
■ H igh-carb, low-fat diets carb intakes)
(Up to 80% of calories from ■ Carb backloading (eating
natural carb sources) most, if not all, carbs after
■ K etogenic diets (very low- strenuous exercise)
carb intakes that places the ■ Calorie shifting (alternating
body in a state of ketosis) between days of low-calorie,
■ I ntermittent fasting moderate-calorie and high-
(consuming all calories in an calorie intakes)

www.fitnesshis.co.za 77

SHOW REPORT ■ COMPETITION ROUND UP

GARDEN ROUTE CLASSIC

WHEN: 24 June 2017 WHERE: Mossel Bay

IFBB H&H BODYBUILDING
& FITNESS CLASSIC

WHEN: 5 August 2017 WHERE: Pretoria North

PHOTOGRAPHY BY VALENTINO STANDERMen’s Cover ModelMen’s Muscle Model
PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA1 Herman Mostert1 Stephan Mulder
PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA2 Cameron Izaakse2 Marlon Michaels
3 Christo Oschmann

SCOHVOEWRAGE Men’s Athletic Men’s Muscular Masters Athletic
ALL THE LATEST ACTION FROM THE Physique Athletic Physique Physique
COMPETITIVE PHYSIQUE STAGE 1 Hazem Malaka 1 Vincenzo 1 Hendrik Prinsloo
2 Jaco van Wyk van der Merwe
3 Jonathan Lauibet 2 Kyle Pietersen
3 Wayne Naude

IFBB MUSCLE MULISHA GRAND PRIX 2

WHEN: 8 July 2017 WHERE: The Alexander Theatre, Johannesburg

Men’s Muscular Men’s Athletic Men’s Athletic OVERALL Masters Men’s
Athletic Physique Physique up to 1.74m Physique up to 1.78m MEN’S Athletic Physique
1 Roger de Kramer 1 Zola Mbanguta 1 Ryno van Heerden 1 Koos Laas
2 Stephen Botha 2 Yugeshan Govender 2 Herman Rousseau ATHLETIC 2 Olaf Birkner
3 Kyle Petersen 3 Collen Kekana 3 Maanea Hamisis PHYSIQUE
Men’s Athletic
Physique O/1.78m
1 Jacques Fagan
2 Nishalen Govender
3 Kyle Muller

78 SEPTEMBER - OCTOBER 2017

RISE OF THE PHOENIX 3.0

WHEN: 8 July 2017 WHERE: Abbotsford Christian Centre, East London

Men’s Beach Model O/1.75m
1 Ross van Reeken
2 Mkuseli Kalawe
3 Nathi Ndelebe

OVERALL Men’s Muscle Model O/1.75m
MEN’S 1 Sean Essop
BEACH 2 Lulamile Wapi
MODEL

Men’s Beach Model up to 1.75m
1 Itumeleng Tshabalala
2 Michael Booth

PHOTOGRAPHY BY STEHAN SCHOEMAN Men’s Muscle Model O/35 OVERALL
1 Justin Sweetnam MUSCLE
MODEL
Men’s Muscle Model up to 1.75m
1 Stephan Strydom

SHOW REPORT ■ COMPETITION ROUND UP IFBB BOKSBURG CLASSIC

IBFF WELKOM CLASSIC WHEN: 22 July 2017
WHERE: Kaleido Auditorium, Kempton Park
WHEN: 29 July 2017 WHERE: Welkom, Free State

Mr. Athletic O/1.77m MEN’S PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA
1 Johan Geyser (C) 2 Rudi Pieters (R) 3 Janco van der Westhuizen (L) ATHLETIC
Mr. Athletic up to 1.77m PHYSIQUE
1 Dewayne van Jaarsveld (C) 2 Efraim Nkhahle (R) 3 Anga Ndum-Ndum (L) OVERALL

Men’s Athletic Men’s Athletic Men’s Muscular
Physique up to 1.78m Physique O/1.78m Athletic Physique
1 Tiaan van Graan 1 Francois Chapman 1 Matthew Albrecht
2 John-Jacques Murray 2 Sajida Khan 2 Laurence Portwig
3 Renier Naude 3 Thomas Jardine 3 Trevor Johnston

SA XTREME 2017

WHEN: 17 June 2017 WHERE: Pretoria

PHOTOGRAPHY BY RIAAN ROSSOUW OVERALL PHOTOGRAPHY BY SOULBY JACKSON | WWW.SKJPHOTOGRAPHY.CO.ZA
MEN’S
Men’s Muscular Men’s Athletic
Athletic Physique ATHLETIC Physique up to 1.78m
1 Kyle Pietersen PHYSIQUE 1 Ivanilson Abilio
Men’s Athletic 2 Henk Fokkema
Mr. Fitness (Board Shorts) Physique O/1.78m 3 Ruan Smit
1 Schalk Moolman (C) 2 Rudi Pieters (L) 3 Sean Reynolds (R) 1 Jacques Fagan
Mr. Fitness Model 2 Zander Mouton
1 Janco van der Westhuizen 2 Tshibiso Mokhothotso 3 Bafana Msiwa 3 Greig McConnell

80 SEPTEMBER - OCTOBER 2017 * All results and spelling as supplied by the event organisers.
Fitness His Edition accepts no responsibility for any
errors or omissions. ■



NEW

TRAIN HARDER.

GET STRONGER.
BUILD MORE. RECOVER FASTER.

Ryan Terry

USN INTL. BRAND AMBASSADOR,
MR. OLYMPIA CHAMP 2017

FRUIT FUSION ORANGE

ANABOLIC MUSCLE BUILDING FORMULATION 2:1:1 5g

BOOST WORKOUT INTENSITY OPTIMAL BCAAs
& MUSCLE RECOVERY RATE BCAAs RATIO PER SERVING

USN GLOBAL MANUFACTURING IS CERTIFIED BY THE FOLLOWING QUALITY CONTROL ENTITIES, WHERE RELEVANT.

USN.CO.ZA USN SA @USNSA @USNSA

INDIVIDUAL RESULTS MAY VARY. FOR OPTIMAL RESULTS, COMBINE WITH A MUSCLE-BUILDING EATING PLAN AND TRAINING PROGRAMME.