Fitness His Edition Issue 32

THE SUMMER ISSUE!

HIS EDITION

BEACH THREE-TIME
BODY
WBFF WORLD
ABSTHIS CHAMPION

HOLIDAY!WORKOUT INSIDE AJ ELLISON

XMAS HIGH
GIFT GUIDE
SPECIAL INTENSITY

WHAT'S HOT THIS BODYWEIGHT
FESTIVE SEASON TRAINING

THE HUNGER MAINTAIN YOUR GAINS THIS SUMMER!

WHY YOUR FOOD
BILL IS INCREASING

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NOVEMBER - DECEMBER 2017
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CONTENTS >> O n the cover AJ Ellison POWER UP
AJEllison3
74 COMPENSATION ajellison 12 General news
HUNGER
The struggle >> I mage by Arsenik Studios Industry update
is real
28 COVER PROFILE 15 Ask Fitness His Edition
Three time WBFF
World Champion All your health and fitness questions answered
AJ Ellison
19 Gym gear
26 MALE
FIXATION Xmas gift guide special – go ahead, spoil yourself
Monique
Lopes 23 Grooming

38 HOLIDAY Get your grooming game on point this summer
BODYWEIGHT BLAST
Maintain your 24 Guy gear
gains, anywhere
and any time The latest gear, fashion and accessories to
complement your fitness lifestyle
6 NOVEMBER - DECEMBER 2017
32 CNS recovery

Is this the missing link in your ability to make gains?

34 Body quirks during exercise

Strange things your body does and how to take
immediate steps to fix them

TRAINING

48 Fitness news

The latest news, stats and info

52 Form first

Challenge yourself with the overhead kettlebell squat

53 CrossFit column

The importance of strength symmetry

54 De-training

What happens when you stop exercising?

56 Beach-worthy abs

Your roadmap to a chiselled midsection

62 Crank up your cardio

Transform your body into a fat-incinerating furnace

SUPPLEMENTS & NUTRITION

66 Supplement news

Power your performance

67 Protein power up!

Protein-packed chocolate cake

68 Functional protein-fortified foods

The rise of highly bioavailable protein-enriched products

70 Nutrition news

Eat clean, live healthy

78 Show coverage

All the latest action from the competitive
physique stage



EDITOR’S LETTER DON’T MISS OUT!

WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

behavioural psychologist, a MacArthur @alroydixon @don_saunders
‘Genius’ fellow, the founder and CEO of
the Character Lab, and author of the New @jason_dunning_fitness @jono.pooler
York Times bestseller, Grit: The Power of
GOT GRIT? Passion and Perseverance. She studies @neil.vanrooyen @smitfitness
grit and self-control, which her website
The dictionary definition of grit (n) explains are “two attributes that are CRANK UP YOUR CARDIO!
distinct from IQ and yet powerfully
is - ‘courage and resolve; strength of predict success.” 62TPUARNGTEO

character.’ I don’t think that definition In the context of behaviour, Duckworth ON THE COVER...
defines grit as “perseverance and passion
does this powerful personality trait for long-term goals.” Based on her A TOTAL AB
studies, Duckworth has identified that WORKOUT FOR
justice, though. individuals who exhibit high levels of grit THE ULTIMATE
In my line of work I get to meet and are able to maintain their determination BEACH-READY
and motivation over long periods, despite
speak to many outstanding people who experiences with failure and adversity. MIDSECTION
have achieved many amazing feats, PG 56
whether it be reaching the pinnacle of However, in spite of her extensive
their sport, or achieving their physical or research into the subject, Duckworth HOW
physique oriented goals. says that the essence of grit remains COMPEN-
elusive. What she has unearthed are a
Over the years these interactions have number of other traits and tools that we SATION
helped to distill the character traits and can apply to our own lives, to up our ‘Grit HUNGER
attitudes shared by these successful score’. This will harden our mettle and FUELS YOUR
people, and the overriding attribute shared our resolve in achieving what we want FOOD BILL
by them all is best described as ‘grit’. most in life. It’s a compelling book that will
This type of grit is more than just courage make for highly beneficial holiday reading. PG 74
and resolve. It runs much deeper. It’s I highly recommend that anyone who is
what drives them to succeed in the face serious about achieving their goals in MAINTAIN YOUR HARD
of adversity. It shapes their perceptions of 2018 read the book. EARNED PHYSIQUE THIS
challenges, and reframes their vocabulary,
their thinking and their daily actions around In closing out what has been one of SUMMER PG 38
how they tackle the task at hand. the most challenging yet still immensely
rewarding years of my life, and in FOLLOW US ON
It’s a subject that holds intense interest preparation for 2018, I can think of nothing TWITTER @FITNESSHISEDITION
for me, particularly from a sporting more apt than sharing Duckworth’s OR INSTAGRAM @FITNESSHISEDITION
perspective. For example, the performance insightful take on grit: “Grit isn’t talent. OR FIND UPDATES ON FACEBOOK
of two athletes of similar genetic and Grit isn’t luck. Grit isn’t how intensely, for WWW.FACEBOOK.COM/FITNESSHE
physical ability often comes down to their the moment, you want something. Instead,
‘grit’ – how they doggedly chase after grit is about having ... an”ultimate concern”
their goals, making sure they complete - a goal you care about so much that it
every training session, giving it 100% each organises and gives meaning to almost
time. And if they miss their target, it’s everything you do. And grit is holding
how they pick themselves back up and get steadfast to that goal. Even when you fall
straight back onto the path towards their down. Even when you screw up. Even when
next attempt. progress toward that goal is halting or slow.
Talent and luck matter to success. But
In my quest to deepen my understanding talent and luck are no guarantee of grit.
of the psychology behind grit, given recent And in the very long run, I think grit may
personal failures and my burning desire to matter as least as much, if not more.”
perform to my full potential, I came across
the work of an amazing human being. Here’s to an all-round ‘grittier’ 2018!

Angela Duckworth is an academic, PEDRO VAN GAALEN

Editor

@PedrovanG @pedrovang

8 NOVEMBER - DECEMBER 2017



PUBLISHER’S LETTER

manifest in illness and burn-out. PUBLISHER
But this year was different. After a ANDREW CARRUTHERS
[email protected]
tumultuous 2016, I chose to focus on
getting my health back on track in 2017. EDITOR
I’ve had more surgery, recovery and PEDRO VAN GAALEN
rehabilitation than I care to remember, [email protected]
but the experience has taught me that you
can’t control everything in life, particularly DEPUTY EDITOR
when it comes to the process of recovery. WERNER BEUKES
Sometimes you just have to go through shit
to get well again. CO-PUBLISHER SENIOR
Tanja Schmitz DESIGNERS
In addition to accepting the things that Christian Nel,
are out of my control, I’ve also learned ADMINISTRATION Teya Esterhuizen
to take charge of things that I can do Leoni Needham
something about, like my expectations CONTRIBUTORS
about work and the realistic need for PHOTOGRAPHERS & ADVISORY
adequate rest to keep both body and mind Jason Ellis, Cindy Ellis, Gareth Powell,
at 100%. I’ve never been good at balancing Sean Johnson,
either as I’ve always been a balls-to-the- Hennie Lombard, Julian Reichman-
wall, full-speed-ahead kinda guy, but I’m Slade, Michael Neveux, Israelsohn,
working hard to change that. Steve Attwell
James Patrick,
I also haven’t taken a holiday in Soulby Jackson
December for probably 4 or 5 years, simply
TIME TO TAKE because I hate the mad rush – the traffic TECHNICAL
TIME OUT at the coast, the wait in restaurant queues, Cory Schmitz
the packed malls and everything else that
When we started building this company comes with going away at the same time ADVERTISING SALES
as everyone else. But this year I don’t care ANDREW CARRUTHERS
over 14 years ago, I quickly lost count for staying in Jozi. With my folks retired [email protected]
in Port Elizabeth and the entire family
of how many sunrises I watched from getting together there for the first time in 011 791 3646
years, I’m going to brave the insanity that
whatever office park we were in at the is coastal life in December. And you know PUBLISHED BY THE MAVERICK
what, I’m actually quite excited! PUBLISHING CORPORATION
time. We used to pull a few all-nighters Publishers of Muscle Evolution,
I’ve had to reprogramme my thinking
on deadline, doing whatever it took to to accept that taking time out can actually fitness magazine and FATLOSS magazine.
propel you further forward when you www.maverickpublishing.co.za
get the job done and get the mags printed go back to work. With that realisation, I Postnet suite 99, Private Bag X8
earmarked this December as a time to North Riding, 2162
and on shelf. refocus on friends, training, relaxation and Head Office: +27 11 791 3646
Fast forward to today and much has time with those who mean the most to me
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sun rise over the office park, even though Doggedly working to build the life you
the workload has increased significantly, want for yourself is one thing, but what Unit 7, Ground Floor, Boskruin View
because our staff compliment has good is it if you don’t take time to stand 181 Girdwood road, RandparkRidge, 2169
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and online. to do just that this December. I hope you RNA DISTRIBUTION, Tel +27 11 473 8700
will too.
We’ve also worked tirelessly to instil an FOR SUBSCRIPTION ENQUIRIES
entrepreneurial mindset in the company Enjoy your time out with your family. Ramsay Media Tel 0860 100 456;
where we believe in getting things done See you next year!
now instead of later. While this is a great Fax 086 670 4101 International +27 21530 3385;
trait to develop, you have to be strict on Email: [email protected]
yourself when it comes time to rest. I’ve
learned the hard way how a lack of rest and ANDREW CARRUTHERS No liability is assumed by The Maverick Publishing
recovery can negatively impact you by going Corporation, Muscle Evolution (and M.E’s Fitness) nor
from one deadline straight into another Publisher any of the authors of the information provided in this
without a break. This is similar to training, publication. The Maverick Publishing Corporation cannot
where going day in and day out and not _MAV3RIK_ mav3rik be held liable for any advice provided in this publication.
listening to your body has a knock-on The information published in this magazine should not be
effect. Eventually you’ll reach a point where considered as medical advice, please consult a registered
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Being such a strong-minded individual, be liable for any unsolicited material, nor photographs
I would often refuse to allow myself to or manuscripts submitted to our publication office.
believe that I’m tired, lethargic or fatigued. The Maverick Publishing Corporation reserve the right
I’d simply push through, telling myself to reject any advertising without notification, and will
that “this too shall pass”. The inevitable not publish any editorial material nor advertising that
result was chronic fatigue, which tended to we feel does not comply with our readership audience.

FROM THE PUBLISHERS OF All Stock photography via www.dreamstime.com &
Combined circulation of 82,000 magazines
www.shutterstock.com
10 NOVEMBER - DECEMBER 2017



POWER UP ■ GENERAL NEWS

TECHNOLOGY LOWERS COURSE DATES
LEVELS OF PERCEIVED
EXERTION NEW ONLINE COURSES 11 Nov - Boxing Level 1
• Exercise Science: 18 Nov - CPR Course
A research team led by Jinger Fitness Instructor 18 Nov - Functional
• Personal Fitness
Gottschall, associate professor at Trainer certification Movement
• Introduction to Digital Assessment
Penn State University, found that Media as a Marketing tool 24 Nov - R unning Analysis
• F unctional Nutrition & Corrective
adding visual effects to a structured for Trainers Exercises
25 Nov - Boxing Level 2
workout creates an “immersive” JOHANNESBURG 25, 26 Nov - Exercise and
3 Nov - Exercise is Medicine 3
fitness experience that increases 4 Nov - Pillars of Human Pregnancy
Movement course
satisfaction and lowers the rate of 4 Nov - Sports Massage 1 Dec - Strapping course
4 Nov - Johnny G ® Spinning 9 Dec - Boxing Level 3
perceived exertion for beginners. 4 Nov - G roup Fitness
The study, which was published in Trainer CAPE TOWN
the Medicine & Science in Sports 4 Nov - Strapping course
& Exercise journal and presented
at the American College of Sports Visit www.fitpro.co.za for more info or
Medicine 2017 Annual Conference, email [email protected] for bookings.
demonstrates that “immersive classes
are ideal group fitness environments
for newcomers to achieve their fitness
goals because they reach a high heart
rate zone to get fitter, faster, without
feeling the discomfort of the intensity
level.” Les Mills International funded
this research study.

7-8 FIBO POWER UP!
BUSINESS
SUMMIT
AFRICA
NOV B2B Conference
& Expo Discover

the latest innovations and trends in the

global health & fitness market. Find ALL THE LATEST
NEWS IN THE WORLD
suppliers, the latest equipment, products OF FITNESS OSHEE FUNCTIONAL
and technology. DRINKS & SNACKS NOW IN SA
Date: 7-8 November 2017
Venue: Emperors Palace

www.fibosa.co.za

APP

FITNESS AR OSHEE is a new healthy sugar option. The range
lifestyle brand for active also includes functional
Explore your Strava bike rides and people, imported into snacks, including bars
South Africa by CAP and vitamin candy. In
runs in augmented reality. A 3D terrain map, Trading (Pty) Ltd. OSHEE keeping with the global
is the market leader in brand ethos, OSHEE
powered by Mapbox, is placed in the real world functional beverages in South Africa recently
Poland, with a range that announced a sponsorship
allowing you to walk around and explore your past includes isotonic sports with the Toyota Warrior
and vitamin-enriched OCR series as the official
activities in a way that wasn’t possible before. energy drinks, with a sports supplement
The featured gallery of rides and runs lets users zero-calorie and zero- partner.
explore famous cycling routes like Alpe D’Huez and
Mont Ventoux, and stunning terrain like Yosemite
Valley. After choosing an activity or route on
Strava and bringing up the AR camera, users can
tap to place the map in the real world. Once you’ve
started recording in AR, the phone becomes like a
camera and you can act like the director of your
own action replay - panning, zooming, and tracking
your route. Once you’re finished, the video will
show up in the camera roll.

$2.99 Available on the App Store for iOS devices.

For more info, visit www.captrading.co.za

12 NOVEMBER - DECEMBER 2017

TOP READS THIS MONTH

THE KETO RESET DIET: REBOOT YOUR
METABOLISM IN 21 DAYS AND BURN
FAT FOREVER (KINDLE EDITION)

By Mark Sisson and Brad Kearns
Mark Sisson—author of the mega-bestseller The
Primal Blueprint—unveils his groundbreaking
ketogenic diet plan that resets your metabolism
in 21 days so you can burn fat forever. In this book,
Sisson presents a unique two-step, scientifically
validated approach for going keto the right way. He
first reveals the real secret to rapid and sustained
weight loss, which is becoming “fat-adapted” before
entering full nutritional ketosis. This process allows
your body to learn to burn fat more efficiently,
resulting in increased and sustained weight loss
over the long-term. It takes as little as 21-days to
reprogram your metabolism to burn fat for fuel,
by ditching processed grains, sugars, and refined
vegetable oils in favour of nutrient-dense, high fat,
primal foods, and you’ll see immediate results. Next,
you’ll fine-tune with Intermittent Fasting and then
foray into full ketogenic eating for a further weight
loss boost and improved health.

$17.09 www.amazon.com

POWERFUL MOBILITY: CORRECTIVE
EXERCISES FOR BETTER PERFORMANCE
AND JOINT HEALTH (KINDLE EDITION)

By Chad Waterbury
Powerful Mobility is a no fluff, condensed handbook of
terrific corrective exercises. It will quickly teach you
the latest exercise-based interventions to improve
performance and reduce pain and strain in the knees,
hips, lower back and shoulders. Dr. Chad Waterbury
has spent more than 20 years helping athletes
and fitness enthusiasts reach the highest level of
performance through a combination of corrective
exercise and strength training. With Powerful
Mobility, you will learn how to keep your clients and
patients moving by activating key muscles that reduce
joint strain.

$9.99 www.amazon.com
THE WAY OF THE ICEMAN: HOW THE
WIM HOF METHOD CREATES RADIANT
LONG-TERM HEALTH- USING THE
SCIENCE AND SECRETS OF BREATH
CONTROL, COLD-TRAINING AND
COMMITMENT (KINDLE EDITION)

By Wim Hof
Science has now proved that the legendary Wim
Hof Method of breath control and cold-training
can dramatically enhance energy levels, improve
circulation, reduce stress, boost the immune system,
strengthen the body and successfully combat many
diseases. While Wim Hof himself has run marathons
in -30 C in shorts, swum hundreds of metres under the
ice, sat in a tank of ice for 90 minutes without his core
temperature changing and boosted his metabolism
by over 300%, The Way of The Iceman documents how
anyone can use Wim’s methods to transform their
health and strength, quickly and safely.

$11.39 www.amazon.com

POWER UP ■ EVENTS CALENDAR

2297 2017 FNB 11 DURBAN WELLNESS FESTIVAL
OCT WINES2WHALES Enjoy a 5km run or walk, which includes a wellness festival
Celebrating its ninth and other activities like live music. This event aims to promote
anniversary in 2017, general health and wellness, in particular an awareness
the FNB Wines2Whales NOV campaign on behalf of Diabetes SA. Experts in their field will be
MTB events return to
the Western Cape. present to answer any diabetes-related questions.
Starting in the Date: 11 November 2017
Venue: The Durban Amphitheatre at the Bay of Plenty

Winelands of Somerset West, riders will cross
through and over 13 wineries, 26 private
IMAGE BY TOBIAS GINSBERGfarms, six mountains, historic roads and
IMAGE BY MARK SAMPSONmountain passes, nature conservation areas
(including the Kogelberg Biosphere) before
finishing within sight of the famous whales of 1189 IMPI
Hermanus! CHAL-
FNB Wines2Whales MTB Adventure: LENGE
Dates: 27–29 October 2017 OBSTACLE
FNB Wines2Whales MTB Ride: TRAIL RUN
Dates: 30 October – 1 November 2017 #4 CAPE
FNB Wines2Whales MTB Race: TOWN
Dates: 3–5 November 2017
NOV The IMPI
For more info, e-mail [email protected], Challenge
[email protected] or is a spectacular trail run that
[email protected], or visit features fun, but challenging
obstacles. Although challenging,
all obstacles are safe making
www.wines2whales.co.za

the IMPI Challenge ideal for
entrants of all ages.
Dates: 18, 19 November 2017
Venue: Wiesenhof Wildlife Park, 2256 WARRIOR
Stellenbosch RACE
SERIES
For more info, email South Africa’s
[email protected] or largest
visit www.impichallenge.co.za

NOV obstacle
course race
series, the Toyota Warrior powered
EVENTS by Reebok consists of eight events
in four provinces, offering three
distances where athletes from
different sporting disciplines can
compete against one another. The
event incorporates trail running
with various physical challenges in
the form of obstacles.
5 OLD MUTUAL Toyota Warrior event #8
SOWETO Date: 25, 26 November 2017
MARATHON Venue: Riversands Farm, Rose Road,
Knopjeslaagte, Midrand
N O V Hosted by the City IMAGE BY TOBIAS GINSBERG
of Johannesburg, Visit www.warrior.co.za for more info
the iconic Soweto marathon will once or to enter.
again bring runners together via a
10km, 21.1km or 42.2km route to 2256 BUCO ORIGIN OF
celebrate the rich heritage of Soweto. TRAILS
Six significant sites are dotted along The fifth annual BUCO 10 JAILBREAK
the marathon route, including Chris Origin Of Trails two- TRIATHLON
Hani Baragwanath Hospital, Walter day mountain bike This is a themed race
Sisulu Square, Vilakazi Street and stage race combines a where athletes and
D E C sponsors nominate to
Hector Pieterson Memorial. The Old NOV vast network of world- be “parole officers” or
class trails with beauty
Mutual Soweto Marathon is a qualifier and exclusivity, giving riders the unique “prime suspects”. All athletes compete hard
for both Comrades and Two Oceans.
Date: 5 November 2017 opportunity to experience a spectacular to win their “freedom” at the end of the race,
and great prizes are up for grabs.
Venue: FNB Stadium, Soweto combination of exclusive single-track routes. Date: 10 December 2017
Dates: 25-26 November 2017
For more info, visit Venue: Stellenbosch, Western Cape Venue: Paardeberg at Doran Vineyards,

www.sowetomarathon.com. For more info, email [email protected] Western Cape

or visit www.stillwatersports.com. For further info, visit www.iqela-events.co.za.

14 NOVEMBER - DECEMBER 2017

POWER UP ■ READER Q&A

ASK THE EXPERTS

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

“SIGNALLING
PATHWAYS THAT
GOVERN SKELETAL
MUSCLE MASS
INCLUDE THE
MYOSTATIN, MTOR,
FAPOANXTDHOβ,W-NCAAFY-TΚSEB.N”, IMNAPK

PROTEIN PAUCITY of biosynthesis, anabolism relies on
QWhat happens to my muscle tissue after a heavy weight training session this sequence of metabolic reactions,
if I don’t consume enough protein? Robert which are catalysed by enzymes, to
create complex protein molecules
AThere is delicate balance that exists level to other forms of supporting and Regeneration from simple amino acids, in a process
in your body that works to repair structural elements. of damaged called protein synthesis. It is through
and rebuild muscle tissue following the this mechanism that the body is able
damage caused by physical activity of any This process is what initiates a muscle fibres to repair muscle, ensuring that muscle
kind. Weight training is, of course, one compensatory response from the takes about cells are rebuilt bigger and stronger
of the more extreme forms of damage- body that seeks to repair the damaged than they were before the workout,
inducing activities. tissue, and also create and lay down 36–72 hours. through the process of hypertrophy
new fibres to help deal with the (read more about the different forms
To explain it as simply as possible, impending stress of the next heavy in the other Q&A in this section). Gene
the forceful contractions or mechanical lifting session. Accordingly, what expression runs concurrently, creating
loading associated with heavy weight ensues is a complicated and highly new muscle cells in a process known
lifting literally tears muscle fibres. This involved hormonally-mediated response as hyperplasia. It is during this phase
breakdown, also known as catabolism, whereby growth factors, cytokines and of proliferation when skeletal muscle
includes the physical separation of nutrients activate cellular signalling satellite cells begin to appear along the
the fibres that comprise the muscle pathways to initiate the rebuilding periphery of damaged muscle fibres.
structure and microtrauma on a cellular process known as anabolism. A form These satellite cells are a form of stem
cells that will eventually differentiate
“A POSITIVE LEUCINE BALANCE IS into new muscle tissue and create
CONSISTENT WITH A STATE OF ANABOLISM.” the new, bigger and stronger muscle
cells. This process continues until the
damaged muscle fibres are completely
regenerated, which is usually complete
within 36–72 hours following a heavy
training session. However, studies
show that this regeneration process
seems to peak about 24 hours after
a workout, which means that your
nutrition and supplementation regimen
needs to be strict following heavy bouts
of exercise to ensure proper recovery.
Accordingly, protein synthesis can be
limited by factors such as poor nutrient
and substrate availability. Therefore,
to repair damaged tissue and feed
new cells, the body requires a steady
and abundant supply of its constituent
amino acids from diet-derived protein,
be it from a whole-food meal or a highly
bioavailable protein supplement. Your
ability to keep adding muscle mass is
dependent on maintaining a state where
the body’s rate of protein synthesis
exceeds the rate of protein degradation.

www.fitnesshis.co.za 15

POWER UP ■ READER Q&A

When you skip a post-workout meal, Studies show THE FIBRE FACTS
or fail to include sufficient protein, the that proper
catabolic signalling pathways are not QMy training partner recently told me that proper hydration can be
‘turned off’. This means your body will post-exercise as important for muscle growth as proper nutrition. While I can
continue to break down muscle tissue, nutrition can understand a potential, albeit indirect link between proper hydration
sending muscle-derived amino acids and your ability to perform in the gym, as this impacts your ability to
into the bloodstream to be metabolised help protein lift heavy weights and therefore build more muscle, surely drinking
for energy as the body tries to return to synthesis sufficient water can’t help you increase the size of your muscle fibres in
a state of homeostasis. The body’s main the same way eating protein, carbs and fats can? Jarred
aim in this regard is the restoration of to return to
depleted energy system – both ATP and normal after AThe tried and trusted approach “SARCOPLASM CAN
glycogen –, oxygen restoration, and heat approximately to body building and aesthetic SUPPOSEDLY GAIN
loss. When there is insufficient diet- development that seeks to deliver an LARGE AMOUNTS OF
derived protein, anabolism falls far down 28 hours. increase in the size of each individual SIZE WITHOUT A LOT
the list of your body’s biological priorities muscle fibre, is the gym rat’s holy OF COINCIDING
as it enters a type of survival mode. In grail. Achieving the biggest muscles STRENGTH. THIS CAN
these instances, amino acids will be – not necessarily the strongest MAKE UP AS MUCH
taken from muscle tissue, rather than or most powerful – requires the AS 25-35% OF A
preferentially used for anabolism. correct mix of volume and intensity, MUSCLE’S SIZE.”
generally achieved with multiple
However, with proper post-exercise exercises per session that isolate size of a muscle – each muscle is
nutrition, studies show that short-term and target one specific muscle composed of hundreds or thousands
increases in protein synthesis following group. This is what delivers the best of muscle cells. This increase in
resistance training return to normal after stimulus (read more in the first the size of the muscle cell due
approximately 28 hours “in adequately question) to increase muscle fibre to an increase in its constituent
fed male youths”. size and stimulate new growth. This elements, is known as sarcoplasmic
is known as myofibrillar hypertrophy. hypertrophy. This is, however, a
It is therefore best directly after transient effect, and it is considered
exercise to consume a combination There is, however, another way a non-functional form of hypertrophy
high-GI carbs and protein to aid protein in which muscles can increase in as it does not correlate with an
synthesis and replenish glycogen stores. size, as muscle fibres are not only increase in contractile strength.
composed of proteins. Each muscle Myofibrillar hypertrophy, on the
This carb-protein combination also cell also contains fluid, known other hand, is functional, as this
maximises the effect of physiological as the sarcoplasm, a cell wall, form for muscle fibre growth delivers
hyperinsulinemia, an exercise-induced storage units such as glycosomes, a significant increase in strength
heightened sensitivity to insulin in the and mitochondria, among other and power. The effect can also be
muscle cell. This helps to drive nutrients, structural elements. This means prolonged – you can stay jacked,
including amino acids, into muscle cells factors such as glycogen, creatine in other words – with the correct
to aid the repair and recovery process. and water content can also affect the approach to training and nutrition.
size of each cell and, subsequently,
WHAT TO USE have a cumulative effect on the

POST-WORKOUT CARBOHYDRATE
intake has a positive impact on protein
restoration in muscles, because it
both inhibits protein breakdown and
stimulates protein synthesis.

GLUCOSE and SUCROSE appear
to be of equal value in terms of their
effectiveness in post-workout
recovery drinks,

WHEY PROTEIN is the most
bioavailable source of protein.

Studies have shown that the
BRANCHED CHAIN AMINO ACID
(BCAA) LEUCINE can speed muscle
recovery after exercise. Leucine,
which is similar to insulin, stimulates
a cascade of chemical signals that
act as a catalyst for anabolism after
intense exercise.
It is beneficial to use a post-exercise supplement that
includes leucine, such as BCAAs or whey.

16 NOVEMBER - DECEMBER 2017

ADVERTORIAL ■ DIS-CHEM

HEALTHFUL

N&HCOUOLNTVIRDENIATIEYINOTN

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disputes, Dis-Chem reserves the right of nal decision. 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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COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL
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POWER UP ■ GYM GEAR

SALOMON
SPEEDCROSS 4
Lightweight, highly cushioned and with
monster grip on soft trail conditions.

R1,999 www.trappers.co.za

FIFTH ELEMENT GSPIFETXCGMIAULAIDSE
SPORTSWEAR FIRE RANGE SPOIL YOURSELF THIS
FESTIVE SEASON WITH AN
BLAZE AND BLAZE BLU UPDATE TO YOUR WORKOUT
COMPRESSION TIGHTS GEAR OR THE LATEST FITNESS
TECH TO HIT THE MARKET
R399–499 www.myfifthelement.co.za

*PRICING AND AVAILABILITY IS CORRECT AT TIME OF PRINT AND SUBJECT TO CHANGE. EVERLAST BODY GLOVE TREK 9.0 MADONE
Sleeveless Hoodie WATERPROOF WIRELESS EARPHONES Includes advanced aerodynamics, light weight
R199 Game & Makro stores Boast an inbuilt MP3 Player with a built-in
memory card. Has an IPX7 waterproof rating. and superb ride quality. Features include
Kammtail Virtual Foil tube shaping for cutting-
R1,299 www.gammatek.co.za
edge speed and performance.
R64,999 www.trekbikes.com/za

www.fitnesshis.co.za 19

POWER UP ■ GYM GEAR

UNDER ARMOUR BANDIT 3 BONTRAGER VELOCIS HELMET
Provides a versatile, lightweight style A new lightweight Multi-directional Impact
that accompanies its charged cushioning Protection System helmet, as worn by the
technology, which absorbs impact and Trek Segfredo pro cycling team. Suitable for

returns explosive energy. both road and mountain biking.
R1,999 www.underarmour.com/en-za R3,299 www.trekbikes.com/za

HUAWEI FIT EVERLAST SKULLCANDY INK’D WIRELESS
An all-in-one sports activity tracker, Zip Through Hoodie Skullcandy, Inc. has upgraded their best-
sleep monitor and heart rate monitor, R279 Game & Makro stores selling Ink’d® earbud to a Bluetooth hybrid.
with notification display.Supports most The Ink’d Wireless provides a sleek and low-
activities and provides exercise statistics, ADIDAS profile design that enables wireless freedom.
with the ability to display training plan ULTRABOOST ATR MID LTD EDITION
suggestions and reports. When paired with R699 luksbrands.com
your smartphone, the watch will provide A full boost mid sole with a
valuable health related information. Full continental outsole, a higher
functionality is best achieved when pairing detached tongue, heel pull tab and
with the Huawei Wear app. The perfect ankle stabiliser which provides a
combination of sports, fashion, and stable and comfortable wear.

intelligent design. R3,499 shop.adidas.co.za
From R1999 www.huawei.com/za

SABRE RED
RUNNER PEPPER GEL
Ideal for runners, athletes and active
individuals for added protected when

on the go.
R189 www.trappers.co.za

20 NOVEMBER - DECEMBER 2017

EVERLAST FIFTH ELEMENT
Trackies SPORTSWEAR FIRE

R189 Game & Makro stores RANGE
PUNISHER COMPRESSION VEST

R250 www.myfifthelement.co.za

UNDER ARMOUR THREADBORNE FORTIS TREK ÉMONDA SLR ROAD BIKES ADIDAS ALPHABOUNCE
Built to provide cushion, comfort and support. A new generation of ultralight bikes, weighing Reflective Silver, the latest colourway
The Threadborne embroidered upper gives a update to the AlphaBounce franchise, offering
lightweight compression-like fit that provides in at a svelte 640g. The range includes the an adaptive fit and feel for runners and
breathability, structure and directional strength. Émonda SLR 8, SL 6 Pro and SL 5. Disc brake
R2,199 www.underarmour.com/en-za options available through Trek’s Project One. versatile athletes.
R1999 shop.adidas.co.za
www.trekbikes.com/za

THULE NOKIA 3 TARGUS WORK + PLAY BACKPACKS
Shield Saddle Bag An aluminium frame forged out of a single A stylish and durable solution for
R559 www.thule.com/en/za piece of aluminium, laminated 5” display with
sculpted Corning® Gorilla® Glass and a 8MP professionals with busy and active lifestyles.
wide aperture cameras (front and back). Features three dedicated compartments for
laptops, work accessories and sports gear.
R2,199 www.nokia.com/en_za
www.targus.com/za

www.fitnesshis.co.za 21

POWER UP ■ GYM GEAR

THULE GARMIN® FORERUNNER® 30
Sapling Child Backpack A GPS running watch with built-in Garmin
R4,499 www.thule.com/en/za Elevate™ wrist-based HR technology that

delivers running, activity tracking and
connected features.

R2,599 shop.garmin.co.za

FIFTH ELEMENT EVERLAST HUAWEI BAND 2
SPORTSWEAR T-Shirt This functional wearable band serves as a
FIRE RANGE heart rate sensor, a GPS positioning device,
R149 Game & Makro stores a fitness tracker, a sleep monitor, and a
STORM COMPRESSION message notification device. Once paired with
TIGHTS your smartphone, the band provides you with

R350–399 valuable health-related information.
Water-resistant up to 50m.
www.myfifthelement.co.za
From R1895 www.huawei.com/za

BODY GLOVE THULE
ENDURANCE SPORT EARPHONE Roundtrip Pro XT Bike Travel Case
Locks into position. Dust and sweat resistant.
Bluetooth-enabled for audio and calls. Battery R10,999 www.thule.com/en/za
life of up to 4 hours for music playback and up

to 120 hours in standby mode.

R499 www.gammatek.co.za

22 NOVEMBER - DECEMBER 2017

POWER UP ■ GROOMING

5 ESSENTIAL SUMMER GROOMING TIPS

To look your best this summer, it’s important to first consider whether
your skincare routine and lifestyle habits are on par. To get your
grooming game on point, follow these 5 essential grooming tips
during the hotter summer months:

1 AVOID SOAP 3 PROTECT 5 CARE
When cleansing your As the temperatures FOR
face daily, use a face wash rise and season changes,
that not only hydrates but your skin will be exposed FACIAL HAIR
is purpose-made for men to more UVA & UVB Whether you
as we have thicker, oilier radiation from the sun. shave regularly or
skin and have a different pH An ideal moisturiser is sport a beard, it’s
balance than women. Avoid therefore one that will important to use
soap and any products that protect your skin all day products that actively
dry out your face. from the elements. nourish, protect and
soften both facial hair
2 MOISTURISE 4 POWER SHOWER and the skin underneath.
It’s important to always Hot water dries When shaving, use
moisturise, but more so as out skin, so finish your products that penetrate
the summer sun attacks our showers with a blast the skin with oils that help
faces. Always moisturise of cold water over the create a smooth gliding
after cleansing by using a face. This will help surface and that nourish
moisturiser that hydrates retain moisture and will the skin. Use an aftershave
and nourishes with essential close skin pores to avoid balm to moisturise
oils and natural ingredients. breakouts and irritation. and soothe the skin
after shaving.

BY FARAMARZ KHAZE, FOUNDER OF LOCAL MEN’S SKINCARE RANGE, RED DANE.

GROOMING

SHOP

RED DANE TWO-PHASE REFECTOCIL BEAUCIENCE MEN’S FINO MAN GEL FACE ABOUT RED DANE
NOURISHING OIL Enhancing facial features FACIAL SCRUB AND BEARD WASH Introduced in 2015,
A lightweight multi- or taming them down by This pre-shave cleanser FINO Man Face Wash Red Dane is packed
functional oil that provides lightening or darkening and exfoliating agent helps gently cleanses to remove with superior oils and
UVA & UVB protection, facial hair has never been remove dead skin cells and daily impurities and natural ingredients
while nourishing facial hair easier. prevent in-grown hairs. promotes soft, supple and that are animal
and moisturising skin. >> moisturised skin. friendly and paraben
>> R119.00 (15ml) >> R79.99 free. The range is
R350 (30ml) www.refectocil.co.za www.beaucience.co.za >> R120.00 suitable for all skin
www.reddane.co.za www.finocosmetics.com types, including
vegetarians and
vegans. Activated
charcoal, essential
oils, kelp, apricot
kernels, grapeseed
oil, peppermint
extract and green
tea are just a few
ingredients included
in this skincare
range. Available at
stockists nationwide.
For more info, visit
www.reddane.co.za
or follow @reddane_
man on Facebook and
Instagram.

www.fitnesshis.co.za 23

POWER UP ■ GUY GEAR

PTIERMFIENCTG

GUY GEAR WE LIKE LG WATCH STYLE RANGE
The new LG Watch Style is a small, slim, and
THE LATEST GEAR, FASHION, AND ACCESSORIES stylish accessory designed for urbanites
TO COMPLEMENT YOUR FITNESS LIFESTYLE looking for a chic look with the practicality of
a smartwatch. Powered by the Qualcomm®
TUDOR HYBRID HERITAGE Snapdragon™ Wear 2100 processor for
BLACK BAY CHRONO next-gen wearables and runs on Android
The hybrid Heritage Black Bay Wear 2.0, Google’s newest wearable OS,
Chrono combines the aquatic offering Google Assistant, an improved
heritage of the Black Bay family user interface, enhanced messaging and
with the racetrack-inspired advanced fitness features with Google Fit.
chronograph. With the famous
snowflake hands, the Heritage
Chrono model offers optimum
readability against the domed matt
black dial. Its sub-counters are
hollowed for optimum contrast and
a date aperture is positioned at 6
o’clock. Boasting a 70-hour power
reserve, a silicon balance spring and
certification by the Swiss Official
Chronometer Testing Institute, the
Manufacture chronograph Calibre
MT5813 that drives the Heritage
Black Bay Chrono model is a high-
performance movement.
www.tudorwatch.com.

24 NOVEMBER - DECEMBER 2017

SKULLCANDY HESH 3 LOOK HUAWEI P8 LITE
WIRELESS HEADPHONE With chic curves and contours,
The third generation Hesh the Huawei P8 Lite 2017 offers a
headphones offer a mix of sleek aesthetic with performance
technology, comfort, build in one streamlined package, with a
quality and design, to deliver a 5.2-inch FHD display and Dual 2.5D
superior listening experience. Glass. Robust hardware and next-gen
Representing a total redesign technology provide uninterrupted
of Skullcandy’s best-selling performance for a non-stop lifestyle,
Bluetooth headphone, the Hesh powered with a Kirin 655 processor
3 is built for all-day functionality and 3GB RAM. Additional features
and portability, providing 22 include a Fingerprint 4.0 Sensor, an
hours of battery life, with Rapid optimised file management system,
Charge technology delivering and excellent audio capabilities.
3 hours of additional listening From R2699 (16GB)
after just 10 minutes of charging. www.huawei.com/za
Its low-profile, multi-foldable
design houses 40mm drivers, an FOSSIL Q HYBRID SMARTWATCH
integrated digital amplifier, and Offering classic Fossil cases and smart
noise-isolating memory foam technology, the Fossil Q hybrid smartwatch
ear cushions for a highly refined allows users to control music, receive
acoustic experience. notifications, take a selfie, track activity, and
R1,799 more, all by simply assigning functions to
buttons. The Q Hybrid instantly updates to the
65” 4K ULED Smart TV – R39,999 current date and time, and this battery-powered
75” 4K ULED Smart TV – R69,999
smartwatch does not require charging.
HISENSE 4K ULED SMART TVS www.WatchRepublic.co.za.
of design features, including
Hisense has released two HUAWEI WATCH 2
The latest smartwatch from
new 4K Ultra LED (ULED) a frameless, ultra-slim Huawei integrates health and
fitness, message notifications,
television models – the 8.9mm body, along with voice calls, voice services,
and mobile payments into one
flagship 75” N9700 and 65” Dolby Digital audio device. The device features a
dual watch crown accompanied
N8700. Featuring a unique functionality and peak by an HD retina display and a
ceramic bezel. Equipped with
design, the 75” N9700 sees a brightness of 1,000 nits, all Android Wear 2.0, Qualcomm

Dolby Digital-enabled sound of which sits on a centrally Snapdragon Bluetooth 4.1 1.1GHz,
768MB RAM, 4GB ROM, WiFi and GPS.
bar situated below the narrow mounted aluminium stand. Choose from a selection of straps for
different occasions. Available in Sport
aluminium frame that houses The new VIDAA U operating and Classic watch styles.
From R3900 www.huawei.com/za
its Quantum Dot technology system has been integrated
www.fitnesshis.co.za 25
display. It offers brightness on both models, turning the

of 2,200 nits for a superb TVs into home entertainment

viewing experience. The hubs when connected to a

65” 65N8700 sports a variety Wi-Fi network.

POWER UP ■ MALE FIXATION MOLNOIQPUESE
26 NOVEMBER - DECEMBER 2017
QUICK STATS WHEN MONIQUE LOPES
Age: 23 STEPS ON STAGE IN HER
Height: 1,69m BIKINI, HER ATHLETIC
Lives: Greenstone, PHYSIQUE PACKS A
Johannesburg SERIOUS PUNCH, AND
Hair colour: Dark brown THIS MULTIPLE KARATE
Eye colour: Combination of WORLD CHAMPION CAN
PROBABLY KICK YOUR
yellow, green and blue LIGHTS OUT, TOO.
Occupation: Entrepreneur,
What inspires you?
fitness coach, student Sometimes, inspiration just happens in
Hobbies: Cooking and my world. Sometimes it’s something I
baking with mom, walks on see, hear or experience. I’m continuously
the beach, exercising and inspired by the beauty of the world.
spending quality time with
loved ones. Collecting and What’s your dream in life?
reading healthy cook books. I want to add as much value to our world
as I possibly can. I want to enrich lives,
Coach: Riaan Dohne inspire others, and be happy.
Sponsors: Ultimate Glamour,
What’s your pet hate?
Fabulash, Tammy Taylor The sound of people chewing food,
Boksburg, Wildcat, Rishape especially crunchy foods.
Fitness, Switch Playground
What does fitness mean to you?
monique.fit It’s everything to me. It’s where I was
Monique Lopes & able to find the true Monique Lopes.
MoniqueLopesFit Fitness to me is happiness, love, health
and strength. I love how it makes me
>> Photography by Richard Cook feel and it empowers me in every
www. www.richardcook.co.za aspect of life.

>> Dressed by MillionMama Have you always been fit and athletic?
million.mama I’ve been active throughout my life,
starting with karate at the age of six,
“SUCCESS and I loved sports at school, especially
IS BEING athletics. I was a 400m queen!

ABLE TO BE How did you get your first break
YOURSELF AND in the industry?
At the age of 10 in 2004 I became KSI
BE A POSITIVE (Kimura Shukokai International) Karate
INFLUENCE World Champion for Kumite (fighting),
TO THOSE a title I won another 4 times after that.
I made the switch to competitive fitness
AROUND YOU TO in 2014 and got my break when I won
MOTIVATE AND my line-up and the Overall title at the
INSPIRE THEM NABBA/WFF SA Championships and
BY LEADING A landed my first two sponsorships.

HEALTHY, ACTIVE, Would you describe yourself as
FIT AND HAPPY an exercise addict?
LIFESTYLE.” If feeling the need to exercise at least
1-2 times per day, 7 days a week
classifies me as such, then yes!

What does success in the fitness Favourite music: Commercial
industry mean to you? music that you can sing along to.
Finding pure happiness and comfort in I also love classical and jazz.
the person you are. Success is being able Favourite book: The power of
to be yourself and be a positive influence Positive Thinking by Norman
to those around you to motivate and Vincent Peale, and anything
inspire them by leading a healthy, active, related to healthy recipes.
fit and happy lifestyle. Favourite movie: Despicable Me
& A Cinderella Story
What’s your view on the current state
of the gym? hand when it comes to achieving health
Sometimes the gym can seem like a and fitness goals, and achieving their
social club. It’s positive in the sense that dream bodies. Often, people think that
it’s a great environment to network with eating very little and training very hard
like-minded individuals, but it becomes is what you need to get results. People
negative when it’s your only real escape seldom find the correct balance.
from a full day of work and detracts from
your focus. If you had a choice of doing only one
exercise for the rest of your life,
When do you know you’ve nailed what would it be?
a session? Burpees! They target your entire body
When I’m completely out of breath and and get your heart racing super fast!
covered in sweat (sparkles), with tender
muscles, but I feel on top of the world Who is the fittest person you know?
because of the endorphin rush. I don’t Steve Uria. To date, I still haven’t come
leave the gym when I’m tired, I leave across anyone else who can run circles
when I’m done! around me or do burpees and box jumps
faster than I can.
What’s your most embarrassing
gym moment? What’s been the best investment
The first time I met a MoniqueFit “fan”: you’ve made into improving your health
I was on the stepper when a sweet girl or physique?
approached me and introduced herself That’s simple, time. Spending time on
as a huge fan of mine. I got all excited, myself and on achieving my goals is
gave her a massive hug and asked her the best thing I’ve done for myself, both
to join me on an adjacent stepper. I physically and mentally. Investing in a
then accidentally dropped my water fitness coach to guide me in the right
bottle, which shattered into a million direction and hold me accountable has
pieces, covering me in water. I felt so also been extremely valuable.
embarrassed. I searched for a mop and
cleaned up my mess… during my first What fitness-related goals do you still
‘fan encounter’. want to achieve?
I still want to win my Pro Card and
What motivates you to train harder? possibly share the stage with my all-time
I have a song on my phone that instantly favourite fitness idols. I also hope to
motivates me. I play it, walk up close to a land a cover on a local and international
mirror, stare into my eyes and give myself fitness magazine, and will continue
the “how much do you want this” look… to grow my MoniqueFit Movement,
empowering women all over the world
What’s the industry’s biggest through health and fitness.
misconception?
I feel that people don’t understand that What’s your favorite cheat meal?
both training and nutrition go hand in Either pizza or sushi, or something
yummy that my mom has either
cooked or baked. That woman is a total
champion in the kitchen.

CONTEST HISTORY: 2014 ■ NABBA/WFF Pretoria Classic - 1st Junior Bikini U23 ■ NABBA/WFF
Gauteng Provincials - 1st Junior Bikini U23 & Overall Bikini Model ■ NABBA/WFF SA Championships -
1st Junior Bikini U23 & Overall Bikini Model ■ Body Beautiful - 1st Miss Teen Body Beautiful & 2nd Miss
Fitness Body Beautiful 2015 ■ Rossi Grand Prix - 1st Miss Bikini Model U23 & 1st Miss Bikini Model
Over 163cm ■ Rossi Classic - 2nd Miss Bikini Model Over 163cm & 3rd Miss Toned Bikini Over 163cm
■ NABBA/WFF Gauteng Provincials - 1st Junior Bikini U23 & Overall Bikini Model ■ NABBA/WFF SA
Championships - 2nd Sports Model Over 163cm ■ WFF World Championships - 2nd Junior Sports Model
2016 ■ Rossi Grand Prix - 1st Miss Bikini Model U23 & 1st Miss Bikini Model Over 163cm ■ NABBA/
WFF Gauteng Provincials - 1st Junior Bikini U23 & Overall Bikini Model ■ NABBA/WFF Sa Championships
- 1st Junior Bikini U23 & Overall Bikini Model ■ WFF World Championships (Ireland) - 5th Bikini Model U23
2017 ■ NABBA/WFF Gauteng Provincials - 1st Place Junior Bikini U23 And Overall Bikini Model ■

www.fitnesshis.co.za 27

AJPOWER UP ■ COVER PROFILE

ELLISON>>ImagebyArsenikStudios
IN THE WORLD OF MALE MUSCLE MODELS, THEY DON’T GET Was there ever an approach you followed
MUCH BIGGER THAN THREE-TIME WBFF WORLD CHAMPION, AJ
ELLISON, BOTH LITERALLY AND FIGURATIVELY SPEAKING. at first that may not have worked?
When I started competing I carb cycled
Not only does he sport one of the most iconic muscular physiques in the industry, but he also has as much as 3 days on less than 50g of
a huge following around the world and a thriving personal training and coaching business in the US. carbs. Prepping like that definitely tested
my mental fortitude. I had some really
However, it hasn’t always been all fitness, all the time. It was only after he became fed up with low energy days, but now I rarely have
the 8-5 corporate grind while working as a test engineer at a major cellular company, that he days where I pull carbs completely out. I
dumped his career and decided to chase his passion. That’s when AJ Ellison’s legacy of like having a steady source of energy and
aesthetic perfection was born. keeping it balanced, rather than having

What motivated you to pursue a career and haven't had too many hard knocks. peaks and valleys.
However, in 2015 I was crippled with Why did you switch from track & field
in health and fitness? knee injuries. I had ignored the issue for
When I made the move to personal

training, I soon realised that I enjoy so long, until it finally caught up to me. It to the gym?
helping others achieve their fitness goals sideline me for a solid 4-5 months, which I actually switched from track and field to

and decided that is what I wanted to do drove me to depression. I finally sought BJJ and MMA, and then into the gym for

for a living. The sense of gratification I out the help of an orthopedist, who fitness. After my track career I went to the

get from seeing others reach their goals initially suggested cortisone injections. 8-5 corporate world and I lost part of me.

is a huge rush. I refused the cortisone as it would treat It took some odd years to find BJJ and I got

the pain but not the underlying issue, so that fire back, and then transitioned into

What's your approach to developing a he pointed me to a physical therapist. MMA. During preparation for my last fight
I worked with him for about 8 weeks. I in 2010, I suffered a nasty tricep tear in my
physique of mythical proportions, like also began doing some of my own active right arm. That put me out for a while, and
treatment by going back to ergonomics at age 34 I felt it was time to re-evaluate
yours?
The best way to start seeing changes

in your body is balance. Have a well and relearning how to squat keeping my my choice in sport. Once I healed up I set

balanced diet of 40% protein, 40% carbs knee joint completely immobilised and out on a mission to get published as a

and 20% fats. Add in moderate cardio and then mimicking that same technique fitness model. Through that journey I found

regular resistance training to complete for lunging, leg pressing and other leg my way into competing with the WBFF.

the trifecta. This is the quickest way to exercises. This took about three months

get you from point A to B. You're covering to get back in the gym and the reminder How did you get your first break in the
all the bases by focusing on these three of 2015 to get back to where I left off. fitness industry?

things. Most people slack and do one or My knees still give me trouble, but I'm I think I got my first publication in some

two out of this group. able to continue training because I took small local magazine, but I can't even

the time to identify my issue and do the recall the name of it. I'll go with my first

What's the overriding philosophy you necessary work to get back in the gym cover with Natural Muscle Magazine.
doing what I love. After finding a bit of success within the
follow with regard to your training?
Don't be set in your ways. You have to

evolve with your training style. This is

something I had to figure out as I got older. PROFILE QUALIFICATIONS: National HEIGHT: 1,8m
I'm 41 now, and there's no way I can train Academy of Sports Medicine WEIGHT: 100kg
exactly like I did when I was 25 or even 30. BORN: Merced, California (NASM) CPT TRAINS: Golds Gym in
LIVES: Kansas City, Missouri AGE: 41 Westport, Kansas City
What's been one of the biggest OCCUPATION: Personal
challenges on your path to success and trainer and coach

how did you overcome it? ajfit.online AJEllison3 ajellison
I'd like to think I've been fairly lucky

28 NOVEMBER - DECEMBER 2017

“DON’T BE SET QUICK WBFF and landing my Pro Card and
IN YOUR WAYS. FACTS: placing third at my World Championships
YOU HAVE TO ■ Favourite debut, I was blessed to be put on the
EVOLVE WITH YOUR music to train cover, with an image shot by Eva Simon.
TRAINING STYLE.” to? Hip-hop for I can recall what a surreal moment that
lifting. EDM or was when I found out.
pop for cardio.
■ Favourite What was it that first attracted you to
exercise or
workout? the competitive stage?
Box squats, I don't think I was attracted to the stage
bench presses, initially. I was actually put off by it, but
pendalay rows I was told that if I wanted recognition
(bent-over row and a chance to get published, this was
pulling each rep a better route for me to go than just
from the floor) blindly chasing down photographers. I
■ Favourite wasn't sure what I was getting into and I
cheat meal? didn't have a coach or mentor telling me
Burger, fries, what to expect about competing and the
and frozen fitness industry as a whole.
yoghurt.
■ What do you What do you wish you knew before
do to relax?
Chill with my stepping out on stage for the first time?
dogs Roscoe Many things. I wish someone would have
and Weezy, told me that even though I'm brown,
watch movies, I wasn't dark enough to roll on stage
or hang out at without a spray tan! I wish someone would
a coffee shop. have told me it was an all day event and
■ What’s in I should've brought food with me. I wish
your gym bag? that I would have had a better handle on
Beats, straps, posing as I only watched the first few guys
wrist wraps, ahead of me and just mimicked what they
Alpha stringer did. Looking back at my first competition, I
vest, body fat can only laugh and appreciate how far I've
calipers, a come. Humble beginnings, most definitely!
folder of client
check-ins, Why did you choose to commit your
weight belt,
knee sleeves, competitive career to the WBFF?
and gum. At the time the only other option for me
was to wear board shorts with other
federations. That wasn't appealing to me
then, so I stuck with the WBFF.

www.fitnesshis.co.za 29

POWER UP ■ COVER PROFILE ready for a show, as I focus on work and my a day for 45 minutes, with 15 minutes of
training. During the other months I'll be a interval training.
What, in your experience, was harder bit more relaxed with my diet, with a more
– winning your first world title, or normal training regimen, travelling and AJ’s favourite training split during the
winning it the second and third times? having somewhat of a social life. off-season:
The first was a big surprise. The second
and third time winning was at the forefront What are your interests outside of the gym? MON Back
of my thoughts while I trained for the I have a BMW S100RR sport bike that I just TUE Chest
competitions. My workload has increased haven't had much time to ride, but I can't WED Legs
exponentially each year, and along with get myself to sell it. Every time I start it up I THU Back
that came the stress of expectation. Maybe tell myself that I'll ride it more and validate FRI Shoulders
that was stress I've put on myself, but why I need to keep it. I like to travel, SAT Off (or arms)
since I've been at it for seven years now, sightsee, watch movies, hit up local coffee SUN Legs
consistently placing in the top 3 (aside from shops, try new restaurants, go hiking or do
one off year) I feel everyone expects me to anything outdoors.
show up looking like 'prime time'. The level
that we all compete at nowadays makes What do you spend most of your money on? What are your top 3 tips for achieving
it ridiculously hard to keep outdoing what As for what I spend my money on... maybe
you achieved the previous year. With that shoes. It's like my business attire so I have great abs?
said, I think the third win was the hardest 1. Cut out sugars, alcohol and
because the pressure to defend my title to have a decent collection
was in the back of my head because I had of shoes. It's what I tell processed foods.
failed to defend my title the first time. Now myself, anyway. 2. Put yourself in a slight calorie deficit.
that I've done it, I think the pressure is off 3. Utilise resistance training and
and I'll be in a much better state next year If a reader only had one
when I attempt a fourth world title. cardio progressions.
hour a day to dedicate
Could you give our readers a peak into You're a huge source of inspiration
your fridge and grocery cupboard? to improving their
What are the foods you eat most often and motivation for physique-conscious
and why? health and fitness,
I always have on hand 93% lean ground individuals around the world. What are
turkey, jasmine rice, Quaker Oats rice what would you
cakes, almond butter, peanut butter, your top motivation tips?
cashews, pre-chopped broccoli, oatmeal, suggest they focus on? The name of the game is longevity. If
banana, and protein isolate. I use these Definitely nutrition. As you don't genuinely have a passion for
foods when I'm cutting or bulking. it, you won't make it last. Find meaning
far as training goes, and value in what you're doing, because
What does 'balance' mean I'd incorporate then it becomes almost second nature.
to you in the context of your training two Finally, learn how to enjoy the present so
lifestyle? body parts you're not just focused on an end result
Balanced is everything that may or may not happen.
outside of contest prep!
I'm very two-dimensional COMPETITIVE
when it comes to getting ACHIEVEMENTS:

“THE 1994 ■ Kansas State Champion
NAME (Boy’s 800m) ■ USATF National
OF THE Champion (Boy’s 1500m) ■ AAU
GAME IS National Champion (Boy’s 1500m)
LONGEVITY. 1999 ■ NCAA Championships
IF YOU Qualifier (Men’s 800m) ■ USA
DON’T Indoor Championships – 4th Place
GENUINELY (Men’s 800m) 2000 ■ USA Olympic
HAVE A Trials Qualifier (Men’s 800m)
PASSION 2008 ■ North American Grappling
FOR IT, YOU Association – Arnold’s Classic
WON’T Welterweight No-gi Champion
MAKE IT 2011 ■ WBFF World Championships
LAST.” – 3rd in the world Muscle Model
2012 ■ WBFF World Championships
30 NOVEMBER - DECEMBER 2017 – 2nd in the world Muscle Model
2013 ■ WBFF World Championships
– World Champion Muscle Model
2014 ■ WBFF World Championships
– 2nd in the world Muscle Model
2015 ■ WBFF World Championships
– 4th in the world Place Muscle
Model ■ WBFF European
Championships – 2nd place Muscle
Model 2016 ■ WBFF World
Championships – World Champion
Muscle Model 2017 ■ WBFF World
Championships - world Champion
Muscle Model ■ 3 x WBFF Muscle
Model World Champion ■

today!YOUTRRBAONDSFYORM

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101 TIPS TO STAY HEALTHIER & LIVE LONGER

POWER UP ■ HEALTH

ENSURE SYSTEMIC FATIGUE
AT LEAST
48 HOURS Whenever you isolate a body part,
OF REST
BETWEEN you're not only imposing a stress on
‘INTENSE’
TRAINING that specific structural unit, you're
SESSIONS.
also calling on your central nervous
IS THIS THE
MISSING LINK IN YOUR system (CNS) to manage a whole host
ABILITY TO MAKE
EXPONENTIAL GAINS? of functions.
CNS>> By Pedro van Gaalen & Sean Johnson These include local factors related
RECOVERY
directly to the exercise, like your grip on
THOSE WHO TRAIN FOR AESTHETICS ARE GENERALLY LESS the bar or handle, and the initiation of
CONCERNED ABOUT RECOVERY THAN GYM-GOERS WHO primary mover muscles to shift the load
TRAIN FOR STRENGTH OR PERFORMANCE. But does training just and execute the movement correctly.
The CNS also has to deal with all the
one muscle group at each workout really insulate your body from the cumulative general inputs and outputs, like the
proprioceptive information needed to
stress of multiple hard sessions? maintain balance and coordination.

On the face of it, a week between individual muscle groups, because And that's the case whether you're
insane leg training sessions should your body functions as an integrated doing standing lateral raises or ass-
surely be more than enough time for system, not as independent, isolated to-grass squats. As a result, with every
muscle and connective tissues to be units. While the physical structures rep, no matter what the exercise, your
repaired and rebuilt. In a world of overly of specific muscles and joints can be nervous system gets a little more
reductionist views, it’s not surprising repaired in as little as 48 hours, a fatigued. Over time this central fatigue
that this myth persists within the heavy-ass quad and hammie session accumulates, and the proverbial battery
broader gym community. impacts your neurological and hormonal that powers all human movement can
systems in a very similar way to a start to run flat.
If we’re honest, optimal recovery monstrous back workout.
is about more than merely resting STRESSED OUT

Despite its central role, very few

conventional gym goers give much

thought to the importance of the CNS

and the need to help it recover. Your

CNS comprises your brain and spinal

cord, and connects to muscles via

nerves, synapses and motor neurons –

your peripheral nervous system.
It's a complex system that controls

just about every aspect of your body's
daily functions, not just your movements
through muscle contractions. That
means that CNS fatigue can be caused
by excessive stimulation in all its forms.
This may include workout stress, as well
as life stress (a lack of adequate sleep),
emotional stress, work stress, or dietary
stress – think how too many cups of
coffee or a handful of thermogenics can
make you feel 'wired'.

When we constantly hammer the
CNS, we start to change the synaptic
concentrations of neurotransmitters
within the system. This includes
exercise-induced increases in serotonin,
dopamine, epinephrine, cortisol and
noradrenaline in the brain, which may
influence mood, the sensation and

THE CENTRAL NERVOUS SYSTEM (CNS) IS A COMPLEX SYSTEM THAT
CONTROLS JUST ABOUT EVERY ASPECT OF YOUR BODY’S DAILY FUNCTIONS,
NOT JUST YOUR MOVEMENTS THROUGH MUSCLE CONTRACTIONS.
32 NOVEMBER - DECEMBER 2017

perception of effort, and tolerance to pain “CNS FATIGUE IS ONE OF THE PRESSING RESET
and discomfort. MAJOR FACTORS ASSOCIATED WITH
UNEXPLAINED UNDERPERFORMANCE Function can be restored to the
By releasing these neurotransmitters, SYNDROME (UUPS) AND OVERTRAINING
the CNS is attempting to protect the body SYNDROME (OTS), WHICH ARE BECOMING nervous system when the body is taken
from damage by increasing sensations INCREASINGLY MORE PREVALENT AMONG
of fatigue. Those who choose to ignore HARD-TRAINING INDIVIDUALS ACROSS out of the extreme environment, and
these feelings and sensations place
themselves at greater risk of injury, SPORTING CODES.” the two branches are given the time
and this practice will eventually lead to
burnout, or chronic fatigue syndrome. perform and respond to stimuli in CNS fatigue to re-balance through a process of
However, it's important to note that an optimal manner. However, the can be
while the CNS plays a large role in this extremes of modern life and regular caused by self-regulation.
condition, it's not the only factor in the hard gym sessions can overstimulate excessive This requires that you turn down the
chronic fatigue equation. your sympathetic nervous system, stimulation
which warrants a larger inhibition in all its amount of stimulation you're forcing
BALANCING STRESS by the parasympathetic nervous system forms such through your nervous system – CNS
to recover. as workout recovery is all about reducing that
Regardless, being aware of and stress, life excitement level, which is best achieved
But we seldom give our stress, through a combination of several
understanding the implications of CNS parasympathetic system the time it emotional methods that span the spectrum of
needs to help the body fully recover. stress, work rest and recovery techniques (yes, there
fatigue can dramatically improve your So, to maintain function, your body stress, or is a difference).
automatically starts to “shut down” your dietary
recovery between sessions, leading to parasympathetic branch. That means stress. The most important factors needed
that digestion, sleep and hormonal to aid the parasympathetic nervous
increased performance in the gym and function all become compromised, which system are sleep, relaxation, and stress
subsequently affects your health reduction, be it through meditation or
better gains in both size and strength. and performance. other psychological coping mechanisms.
To get the most from our training, we In the context of recovery, consider that
ENSURE if you train for six to seven hours a week,
have to optimally balance stress and OPTIMAL then you have up to 161 hours in which
recovery – and one rest day a week often NUTRITION AND to optimise your rest and recovery. You
won't cut it. Both of these functions HYDRATION IS need to allocate at least 49 of those hours
are controlled by the autonomic ACHIEVED. to sleep, but getting closer to 56 hours a
nervous system, which comprises two week is recommended.
subsystems, namely the sympathetic
nervous system and the parasympathetic Any extra time – aiming for at least
nervous system. These two branches 7 hours a week, which isn't asking too
are in charge of our 'excitation' and much – should be allocated to active
'inhibition' responses, respectively. recovery techniques such as mobility
and stretching, foam rolling, cold water
The sympathetic nervous system immersions or contrast therapies,
controls our "fight or flight" regular movement (even just getting up
response. It's the and walking every hour), compression,
excitable branch and massage and/or other proactive
of our CNS, forms of physical therapy. And don't
which means forget that optimal nutrition and
overstimulation hydration also fall into the optimal
is a real and recovery category.
ever present risk,
particularly when we train to extremes Ultimately, recovery is a multifaceted
every time we enter the gym, and when approach that aids the body's attempts
we don't have constructive ways to deal to compensate for the physical demands
with life's other stresses. you place on it, while also working
towards restoring homeostasis. It
Your parasympathetic nervous therefore encompasses more than just
system, on the other hand, is said to tissue repair, as it also involves restoring
control our “rest and digest” bodily chemical and hormonal balance, and,
functions, providing the vital 'inhibition' importantly, nervous system repair and
that calms and regulates, with 80% of recovery. So make sure you give your CNS
bodily functions and systems linked to the time it needs to fully recover if you're
this branch of our nervous system. This serious about making gains in the gym.
means that important physiological
processes such as sleep regulation, CNS RECOVERY GUIDELINES
digestion, growth, tissue repair and our
hormonal response, which are all critical ■ Ensure at least 48 hours of rest between ‘intense’ training sessions,
functions for those looking to build their even when following a traditional bodybuilding muscle isolation split routine.
best body, are linked to and rely on the
parasympathetic branch of our nervous ■ Manage and mitigate all forms of stress.
system to function correctly. ■ E nsure optimal nutrition and hydration is achieved.
■ Combine highly-intense activities on the same day. This may include a
Maintaining balance between the
two branches of the CNS is of utmost two-a-day split for training big muscle groups.
importance if you want your body to ■ Get at least 7-8 hours of sleep a night. ■

www.fitnesshis.co.za 33

POWER UP ■ HEALTH

ASUDDEN, INTENSE CRAMP
IN A SOLITARY MUSCLE
AS YOU REP IT OUT; AN
ABRUPT AND URGENT NEED
TO USE THE TOILET A FEW
KILOMETRES INTO YOUR RUN;
AN UNCONTROLLABLE URGE TO
YAWN AS YOU PEDAL AWAY ON
THE STATIONARY BIKE.

These are just a few of the all-too-
common body quirks we experience
during exercise. While some may
seem strange and incongruent
with how our bodies naturally
work, all have a basic explanation.
And by better understanding the
mechanisms of these quirks, we can
reduce how often they occur, or

6QBOUDIRYKStake immediate steps to fix them.
DURING EXERCISE
& HOW TO FIX THEM

>> By Pedro van Gaalen

1. MUSCLE CRAMPS

There are few things as debilitating Cramping is throughout the body. down to is an athlete trying to do more
primarily a As such, we now know that these than his body has been conditioned to
as an intense muscle cramp. It has case of under- do. Cramping is therefore primarily a
training or are seldom the reasons, particularly case of under-training or overexertion.
the potential to literally stop you overexertion. for isolated muscle cramps. When a
single muscle cramps during exercise, It can also be linked to poor
in your tracks, especially during it is more likely that neuromuscular biomechanics that limit the movement
fatigue and the loss of inhibitory of a muscle or joint structure through
running. reflexes are what cause the excessive its natural range of motion during
Over the years this body quirk, muscle activity during exercise that highly repetitive activities such as
results in most cramps. What this boils running.
referred to as exercise-associated
muscle cramping (EAMC) in the HOW TO FIX IT: According to Lindsey Parry, head of the High
exercise science community, was
linked to an electrolyte imbalance, Performance Centre at the University of Pretoria, only about a third
dehydration, or the effects of heat (33%) of athletes who cramp find relief from ingestion of sodium and/or
on the body. While these causes are electrolytes. For most other cramps, the best approach is to stop and
not wrong, they’re less prevalent release the muscle cramp, either through massage and/or stretching, then
than previously thought. Also, if low carry on with the activity at a reduced intensity.
electrolyte levels or dehydration
were to blame, you would more likely
experience generalised cramping

34 NOVEMBER - DECEMBER 2017

2. GASTROINTESTINAL DISTRESS 3DEX.UYERARINWCGINSEING
And the food you eat before training
By far the most common complaint can also impact on the potential for GI IMPACT Conventional wisdom would
distress. This is highly individualised, FORCES AND
among athletes and gym goers of all though, as not everyone responds in the POSTURE suggest that yawning during
same way to certain foods. However, in CAN ALSO
levels is the upset stomach, which general, foods associated with bouts of GI CAUSE GI exercise is symptomatic of a lack
distress, in all its various forms, include STRESS
is generally characterised by nasty fibre, fat, protein, and fructose. ■ Runners: of oxygen in the body. It’s certainly
repetitive
diarrhoea. Nearly everyone has There can also be mechanical causes gastric a common physiological response
of GI problems, which are related to ‘jostling’
experienced that terrible feeling of either the impact forces experienced that happens to a lack of adequate sleep, and
during certain activities, or due to your on impact.
needing to urgently visit the bathroom, posture. For example, runners generally ■ Cyclists: it does help to balance oxygen
experience these symptoms, more so hunched
particularly when engaged in high- than other athletes, due to the repetitive position for and carbon dioxide levels at rest,
gastric ‘jostling’ that happens on impact, extended
intensity exercise. while cyclists, who are in a hunched periods. however, when you’re active it
The main reason for this is a shift in position for extended periods of time, may
also feel discomfort, particularly in the may serve a different purpose.
blood flow, as hard-working muscles upper GI tract. Interestingly, it seems that a
place increased demands on our
physiology during bouts of intense “DURING MAXIMAL yawn during your run or between
training, more so than during lower- EXERCISE, BLOOD circuits may be your body’s way of
intensity exercise. This results in a FLOW TO INTERNAL cooling down the brain, suggests
reduction in mesenteric blood flow (blood ORGANS MAY BE a study published in the journal
that flows from the heart to the GI tract) REDUCED BY UP TO Physiology & Behavior (Yawning
as the majority of our blood volume is 80% TO PROVIDE and Thermoregulation; 2008).
preferentially diverted to our extremities SUFFICIENT BLOOD
and other working skeletal muscles, as TO WORKING According to study co-author
well as the skin (to cool our bodies). MUSCLE AND SKIN.” Andrew Gallup, Ph.D, yawning
increases the amount of blood that
This shift in blood flow decreases reaches your brain, while the extra
oesophageal peristaltic activity, increases air lowers the temperature of that
bowel transient time, and reduces gastric blood. This happens as yawning
emptying. As a result of a reduction in boosts your blood pressure and
GI tract perfusion, absorption might be your heart rate.
affected and gut barrier function might
also be compromised. If you’ve recently It seems the frequency of your
eaten a meal, this food is still busy being yawns and the duration of your
digested as it passes through the GI tract. yawning depend on the ambient
If this process suddenly slows or stops temperature of your environment
due to a reduction in available blood, and the type and intensity of
then your body will respond by trying to exercise you’re engaged in,
eliminate whatever is left. particularly when other measures
aimed at cooling you down fail.
HOW TO FIX IT: If you’re midway through a race or a HIWT circuit and
Gallup explained that a vigorous
feel the sudden and urgent need to visit the bathroom, first slow down. workout or performing exercises
Often a change in intensity will allow the body to divert some blood back to that incorporate big muscle groups,
the GI tract to continue the normal digestion process. If the urge persists quickly raises body temperature,
and intensifies then you’d better make a swift detour to the nearest often resulting in a gaping yawn.
bathroom, portaloo or bush, as that’s the only option left to get relief. While this link is by no means
definitive, it certainly seems that
If your GI distress is caused by the food you eat prior to racing or there is more to yawning than a
training, consider reducing or eliminating the fibre, fat and/or protein simple lack of oxygen to the brain.
content of the meal you eat before training. Otherwise, look to avoid the
problem ingredient 2-4 hours before a workout and 24 hours before a race. HOW TO FIX IT: Lower your

core body temperature any way
you can. You can either pour
water on your head (only do so
if not in a humid environment
with no wind), or stand in front
of an open window or fan to
allow the sweat on your skin
to cool down your body. It’s
also worth taking a few deeper
breathes to see if that helps,
be it for a bit of extra oxygen
or the cooling effect that this
supposedly has on the blood
travelling to your brain.

www.fitnesshis.co.za 35

POWER UP ■ HEALTH

6&.BFULARTPUINLEGNCE

“THE MOST When you’re training hard you’re likely
COMMON CAUSE to take big gulps of air, some of which
OF NAUSEA AND can enter your digestive system.

VOMITING IS The old 'toot and run' is a common
TYPICALLY OVER-
HYDRATION, OR occurrence at races and while out

EARLY-STAGE training with a group. Predominantly,
HYPONATREMIA.”
this is caused by the foods an athlete
4. NAUSEA & VOMITING
eats, which produces gases when
The longer you engage in an activity, the more likely it becomes that you’ll suffer from nausea
the bacteria in the gut digests them.
and, possibly, bouts of vomiting. While many often attribute this to low blood sugar or low
There are, of course, those foodstuffs
blood pressure, and the possibility of a stomach bug or some food that disagrees with your
that are more to blame than others,
digestive system cannot be ruled out, the most common cause of this bodily reaction is typically
such as cabbage and broccoli as
over-hydration, or early-stage hyponatremia.
This is caused when excessive fluid intake dilutes the concentration of sodium in the blood. these contain raffinose, a type of

Early signs and symptoms include nausea and vomiting, a headache, and confusion. It is also carbohydrate that produces
worth noting that nausea and vomiting can be symptoms of heat illness, or heat stroke.
more gas.
HOW TO FIX IT: A proactive measure to reduce the likelihood of hyponatremia is to Foods that are also more slowly

limit fluid intake to 200-300ml per hour, or up to 500ml in very hot and humid conditions. digested, such as fat, protein and
If you start to feel nauseas and start vomiting well into a long-distance event like a fibre can also cause the build up of
triathlon, marathon, ultra-marathon or cycle race, stop drinking immediately. Allow your gas during the digestion process,
body to do what it has to to restore balance, which is normally the reason why you vomit which then need to be released,
in the first place. Once the body has emptied the stomach of excess liquid, you may feel especially when blood is diverted
well enough to continue. In this instance, be conservative with fluid intake. If symptoms away from the large intestine.
progress, stop immediately and seek medical assistance as this condition can be fatal. This
also applies to vomiting and nausea caused by heat illness. In all other cases, there is very Burping, on the other hand, is
little you can do, other than let things run their course to get whatever is causing the GI often a case of air in the digestive
distress out of your system. system. When you're training hard, or
swimming for that matter, you're likely
5. HEART BURN DURING EXERCISE “According taking big gulps of air, some of which
the oesophagus, particularly those to research can enter your digestive system. This
Another effect of reduced blood flow to exercises executed when lying on published in can also happen when trying to drink
your back. Holding your breath during the journal or eat something while exercising at
internal organs during intense exercise heavy lifts can have a similar effect, Medicine & high intensity as you try to breathe and
forcing stomach contents back up into Science in swallow at the same time.
can result in heart burn or gastro- your oesophagus or even mouth. This Sports &
condition can be aggravated by the Exercise, HOW TO FIX IT: Avoid the
oesophageal reflux, as the structures types of food you eat before your race or those who
training session. lift weights main culprits in your diet at
used to keep stomach contents in place experience least 4 hours before training and
more reflux 24 hours before races. A low
lose their ability to function properly. than athletes FODMAP diet is also touted as a
Your body position during specific who engage in suitable approach for those who
other sports.” suffer from chronic flatulence
exercises can also cause food, bile and or indigestion, as it reduces
stomach acid to move back up into the intake of foods that contain
Fermentable Oligosaccharides,
HOW TO FIX IT: Avoid spicy, fried and fatty foods prior to exercise to Disaccharides, Monosaccharides
and Polyols (FODMAPs), which
minimise the chances of reflux. If you experience reflux during a race or are the substances that are
more likely to result in bloating
intense training session, the same rules apply – reduce your intensity. and conditions like irritable
bowel syndrome. In terms of
burping, practise inhaling and
holding your breath while you
drink from your bottle during
intense exercise. ■

36 NOVEMBER - DECEMBER 2017



TRAINING ■ WORKOUT

>> Performed & written by Dr. Matt Gaston Villanueva,
Ph.D., Elite Performance Coach, Nutritionist >> Images by James Patrick

BHOOLDIYDWAYEIGHT■ TRAINING

PROGRAMMING

BLAST Todesigntrainingprotocolsforwhen
you cannot make it to the gym, focus on
these 4 elements:

MAINTAIN YOUR GAINS, 1. MINIMAL EQUIPMENT: This workout
ANYWHERE AND ANY TIME, is bodyweight only. Without question,
WITH THIS HIGH-INTENSITY extremely challenging and awesome
BODYWEIGHT WORKOUT workouts performed on the go and/or
outdoors can be completed with the
use of just your own bodyweight and
nothing else.

2. TIME EFFICIENCY: This workout is

targeted, effective, and efficient. It can be

completed in 45 minutes or less, including

Year-round, we strive to maintain our fitness-focused lifestyle. This a 5- to 10-minute warm-up.
means always trying to balance our training with an all-out mindset
and pushing our physical and mental limits within all the areas in 3. INTENSITY: Effort drives everything,
our daily lives. So, as the holiday season arrives, inevitably, many of including the results you will experience
us begin to wonder and worry if we’ll have access to the facilities necessary from this training protocol. Basically,
to continue with our usual high-intensity training sessions at our vacation the workout should seriously test you as
you’ll exert maximum effort during short-

destination oo choice. go, there are certain muscle-preserving duration, high-intensity bouts, coupled
If that’s you, allow me to give you some with very minimal rest.

reassurance: this article offers a perfect nutritional strategies that can keep your 4. TOTAL BODY: This 9-exercise training
formula for making it through even the body’s anabolic switch turned on. protocol allows you to hit and exhaust your
busiest of holidays, without losing your entire body and several large (primary)
hard-earned gains. In fact, this approach Here, I’ve outlined a total body, all- muscle groups. This is achieved with multi-
may even accelerate your progress and encompassing, results-driven workout joint exercises that have been precisely
leave you feeling stronger than ever protocol that can be performed anywhere, selected and sequenced to work specific
before, both physically and mentally. at any time, especially outdoors, with just muscle groups for both the upper and
the use of your bodyweight. No gym, no lower body.
For one, not having access to a gym or equipment, and no inordinate amount
a lot of training equipment will no longer of time needed. All you need is an open

be an excuse and a reason to miss a space, less than 45 minutes, and your

workout, ever. Second, when you’re on the maximum focus and effort.

38 NOVEMBER - DECEMBER 2017

■ THE TRAINING
PROTOCOL

■ MINIMAL EQUIPMENT

Because this workout requires
only your bodyweight as the load,
keep these important considerations
in mind:
1. Perform a bodyweight warm-up,
prior to the workout, to adequately
prepare your body for the high-intensity
work and to avoid injury. This should
last approximately 5-10 minutes and
consist of continuous movement, such
as: jogging, skipping, jumping jacks,
high-knee skipping, bodyweight squats
and/or lunges.
2. Execute all movements with
proper technique. This will ensure
you are training through a full range
of motion and prevent injury.
3. Because your training load is
constant and un-changing, you can

modulate the intensity of your
individual work bouts and overall
training session by increasing
or decreasing your work rate.
Specifically, to increase intensity,
move faster (higher work rate);

contrastingly, to decrease intensity,
move more slowly (lower work rate).

■ TIME EFFICIENCY

To ensure your training time won’t
interfere with other holiday plans,
use one of these 3 different and highly
effective work:rest templates, which
also cater to varying fitness levels.

■ Beginner: 30 seconds of non-
stop work with 15 seconds
of passive rest in between

■ Intermediate: 35 seconds
of non-stop work with
10 seconds of passive rest
in between

■ Advanced: 40 seconds of
non-stop work with 5 seconds
of passive rest in between

Notice that all of these work:rest
templates equate to 45 seconds of total
time (work + rest). As you advance,
you simply work for slightly longer and
separate each individual work bout with
less passive rest. I prefer to create my
own unique timer in my phone, using
the Seconds Pro app.

Regardless of your current state of
fitness, mentally prepare for an all-out,

www.fitnesshis.co.za 39

POWER UP ■ EVENTS CALENDAR

sprint-type workout, which means you’ll ■ THE WORKOUT The specificity of the exercise
push your physical capacity to move selection and sequencing will also
non-stop at your self-selected work These are all multi-joint exercises. ensure that you can work non-stop at
rate for the working interval, in addition Together they hit your entire body, a continuous rate, which will optimally
to training yourself to recover as quickly including primary and secondary sustain an elevated heart rate during
as possible during the corresponding movers, in addition to stabilisers. The the entire workout. This will not only
passive rest interval. exercise sequencing is very specific, challenge your muscular system,
in that it can allow you to move from but will concomitantly stimulate your
In terms of the total time one exercise to the next, with minimal cardiovascular system to improve
needed to complete this passive rest in between, and hit a your aerobic capacity, fitness and
9-exercise bodyweight relatively “fresh” set of targeted heart health.
workout, following a warm-up muscle groups from one exercise
that suits you, here are three to the next.
examples:
■ 1 round = 9 exercises x EXERCISE 1:

45s (work + rest) = 6m45s MOUNTAIN CLIMBERS
total running time
■ Beginner workout (30s:15s PURPOSE: To increase heart rate and activate your core and trunk musculature.
work:rest): 5 rounds =
33m45s of total running time EXECUTION: Assume a push-up position, with ankles, perfectly aligned and stable. From here,
= 22m30s of total work and drive one leg straight forward, as far as possible, by
11m15s of total passive rest your hands directly beneath your shoulders, arms bending at the knee joint. Don’t lose your alignment
■ I ntermediate workout fully extended, and your feet positioned shoulder- by arching your back when you drive your leg forward.
(35s:10s work:rest): width apart. Your body should be in a straight line Alternate leg drives smoothly and as fast as possible.
5 rounds = 33m45s of total from your shoulders, through your hips, to your
running time = 26m15s
of total work and 7m30s
minutes of total passive rest
■ Advanced workout (40s:5s
work:rest): 5 rounds =
33m45s of total running
time = 30m of total work and
3m45s of total passive rest

No matter what work:rest template
you select, your total workout time is
the same. As you advance, you’ll put in
more overall work, combined with less
passive rest during the session.

■ INTENSITY

I cannot emphasise this enough: go

hard! Even if you follow the advanced

template, you’ll spend no more than

30 minutes at maximum effort!

From over a decade of experience,

personally and with hundreds

of clients, that’s a near-perfect

amount of time to emerge from the

workout feeling both challenged and

accomplished.
Remember, to modulate your

intensity, increase and/or decrease
your work rate, while maintaining
perfect form. Your priority must be
to move non-stop during your work
intervals. Ideally, move seamlessly
and efficiently during all work intervals,
recover as quickly as you possibly
can during your very brief rest periods,
and begin the next exercise in the
sequence at the very beginning of the
work interval.

40 NOVEMBER - DECEMBER 2017

EXERCISE 2:

ALTERNATING
REVERSE LUNGES

PURPOSE: To target all major lower body

muscle groups unilaterally.

EXECUTION: Keep your chest up and trunk

straight, maintaining a neutral spine at all times.
Start with both feet together, approximately hip-
width apart. Begin by moving one leg backwards,
keeping the other leg stationary. The foot of the
stationary leg should always remain flat, with both
the heel and ball of the foot in contact with the
ground; this will allow you to achieve a maximal
contribution from all working muscles, including
the glutes, quads, and hamstrings. Continue until
full range of motion is attained – when the moving
leg achieves a ~90-degree angle at the knee joint,
with the knee lightly touching the ground. At this
point, the stationary leg will also have a ~90-degree
angle at the knee joint. From here, drive powerfully
forward and upward with the supporting leg, so that
the moving leg drifts back to the starting position.
Continue to alternate legs in this manner.

www.fitnesshis.co.za 41

TRAINING ■ WORKOUT EXERCISE 4:

EXERCISE 3: SQUAT JUMPS

PUSH-UPS PURPOSE: To target all major lower body muscle groups bilaterally and in an

PURPOSE: To target the chest, explosive manner

shoulders, and triceps, while activating EXECUTION: Keep your chest up and knee joints). At the bottom end of the
core/trunk musculature squat, bring your arms out in front of
trunk straight to maintain a neutral spine you for balance as you explode out of the
EXECUTION: Assume an extended at all times during the squat jump. Start deep squat position. Jump up, leaving
with both feet planted approximately the ground as you achieve full extension
push-up position. Remember to keep your shoulder-width apart. Begin by at the ankles, knees, and hip. Bring your
neck (cervical spine) neutral during every performing a full range of motion squat; arms down to your sides as you rise into
rep. Flex (bend) at the shoulder and elbow maintain heel and forefoot contact with the air. As you land, immediately drop
joints, until your upper arms are parallel the ground as you shift your hips back down into another deep squat and repeat
to the ground. Extend through those joints, and down to achieve a deep squat (but the movement sequence.
smoothly and powerfully, until you are back no more than a 90-degree angle at both
in the starting position. Execute all reps in
a controlled fashion, without losing your
neutral body alignment.

“FLARE YOUR
ELBOWS OUT AS
YOU DESCEND.”

42 NOVEMBER - DECEMBER 2017

EXERCISE 5:

CLOSE-GRIP PUSH-UPS

PURPOSE: To target the upper chest, shoulders, and triceps, while activating

core/trunk musculature

EXECUTION: Assume an extended upper arms are parallel to the ground. Extend
through those joints smoothly and powerfully,
push-up position, with your hands and feet until you are back in the starting position.
positioned inside shoulder-width, arms fully Execute all reps in a controlled fashion,
extended, and your feet elevated. Flex (bend) without losing your neutral body alignment.
at the shoulder and elbow joints, until your

“KEEP ELBOWS IN CLOSE
TO YOUR SIDES.”

www.fitnesshis.co.za 43

TRAINING ■ WORKOUT

EXERCISE 6:

ALTERNATING
SPLIT SQUAT JUMPS

PURPOSE: To target all major lower

body muscle groups unilaterally and in an

explosive manner

EXECUTION: Start in a split stance, with both

feet approximately hip-width apart and your toes
pointed forward. Begin by lowering the knee of
your rear leg towards the ground, while the front
leg bends at the knee joint. The foot of the front leg
should always remain flat, with both the heel and
ball of the foot in contact with the ground – this will
allow you to achieve a maximal contribution from all
working muscles, including the glutes, quads, and
hamstrings. Continue until both knee joints achieve
a ~90-degree angle, with the rear knee lightly
touching the ground. Drive powerfully in the vertical
direction with both legs, so that your feet explode off
of the ground. While in the air, switch the position
of your legs (back to front, and front to back). As you
land, immediately drop back down into another full
range of motion split squat. Continue to alternate in
an uninterrupted and continuous manner.

“THE FOOT OF THE FRONT LEG SHOULD
ALWAYS REMAIN FLAT, WITH BOTH
THE HEEL AND BALL OF THE FOOT IN
CONTACT WITH THE GROUND.”

44 NOVEMBER - DECEMBER 2017

EXERCISE 7:

INVERTED PUSH-UP

PURPOSE: To target the shoulders, while activating core/trunk musculature

EXECUTION: Assume an extended push- Remain perfectly stable as you flex (bend) at and powerfully, until you are back in the starting
the shoulder and elbow joints, until your upper position. Execute all reps in a controlled fashion,
up position. Move into an inverted “V” position, arms are as close as possible to parallel to the without losing your inverted “V” position. Maintain
starting from your shoulders to your hips (top of ground. Extend through those joints smoothly a neutral cervical spine throughout the movement.
the inverted “V”) and back down to your ankles.

EXERCISE 8:

HIGH KNEES

PURPOSE: To increase heart rate and involve the entire body
EXECUTION: Essentially, you’re sprinting in place. Incorporate smoothly

coordinated arm movements that are in sync with powerful alternating knee drives.
As you sprint in place, maintain foot-to-ground contact with only the ball of your foot,
and do so without completely losing body alignment (do not hunch over or arch your
back). Continue to alternate leg drives efficiently, powerfully, and as fast as possible.

www.fitnesshis.co.za 45

TRAINING ■ WORKOUT

EXERCISE 9:

PLANK WITH ALTERNATING REACH

PURPOSE: To activate all core/trunk musculature in a total body manner

EXECUTION: Assume an extended plank the exercise. Extend one arm at the shoulder until ■ RESET & RECOVER
your arm is straight and parallel to the ground,
position, with your arms directly beneath the then return to the starting position. Alternate Two of the major keys to achieving
shoulders. Position your feet narrower than arms, repeating the movement sequence in
shoulder-width apart. You should achieve a this manner without losing body alignment and continual progress along your
straight line from your shoulders, through your keeping your hips level and square to the ground
hips, to your ankles, perfectly aligned and stable. (do not rotate your hips as you perform the reach). fitness journey, particularly in
Keep your neck in a neutral position throughout
terms of physical output and
“DON’T ALLOW YOUR HIPS AND
SHOULDERS TO ROTATED AS YOU mental strength, are: 1) Optimal

PERFORM THE REACH.” Recovery, and 2) Training

Variation. A bodyweight

workout like this one can

help you to attain both of these.

The nature of a bodyweight-

only training protocol, specifically,

with the prescription to not lift

any additional resistance or load,

is a great way to de-load, and give

your body additional recovery time,

while still remaining active.
Also, this workout, if performed

as specified, can elicit a tremendous
shock to your muscular,
cardiovascular, and energy systems,
translating into even more progress.

In addition, scientific research
tells us that, even at rest, you
can stimulate muscle protein
synthesis by ingesting branched
chain amino acids (BCAAs) or a
complete protein source. So, if
you find yourself on the go during
this holiday season, I strongly
recommend you take the guesswork
and meal prep out of the equation,
by having your favourite BCAA
powder and/or protein powder
on hand with a shaker bottle and
water. As a convenient muscle-
preserving quick-fix and to enhance
recovery, drink a serving or two
between solid-food meals and
around your workouts to trigger
muscle protein synthesis and
maintain those gains!

■ BODYWEIGHT
BOOST

With that, there’s no need to

stress about the impact that your

busy beach holiday will have on

your physique.
To plan ahead, just pack your

supplements and shaker bottles,
and bring workout clothes. Then,
find an open space, whether it’s a
sidewalk, the beach, or your hotel
room, follow this plan, and boost
your progress with a results-driven
bodyweight blast! ■

46 NOVEMBER - DECEMBER 2017



TRAINING ■ FITNESS NEWS

IMMUNE
BOOST

JUST ONE MODERATE
20-MINUTE EXERCISE
SESSION IS SUFFICIENT
TO STIMULATE THE
IMMUNE SYSTEM AND
SETS OFF A CELLULAR
RESPONSE THAT MAY
HELP TO SUPPRESS
INFLAMMATION IN
THE BODY.

STUDY PUBLISHED IN BRAIN,
BEHAVIOR, AND IMMUNITY.

SHOP

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Health and wellness expert,
Vanessa Ascencao, says natural sources
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yeast, shellfish and sunflower seeds. RESEARCH, NEWS, AND THE LATEST PRODUCTS
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food of nutrients, so

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within three weeks.”
and two year) outcomes were better for

participants who lost a consistent number of

kilos each week, compared to those whose

weight fluctuated the most during the first

21The reduction in time spent sitting few weeks of a behavioural weight-loss
each day, expressed in minutes, programme. Lead researcher Emily Feig,
PhD attributed the results to the “stable,
repeatable behaviours related to food intake
and weight loss” that participants established
early on in the study. More extreme or erratic
behaviour early in the programme that led
to rapid weight loss failed to establish these
beneficial behaviours.

that conferred health benefits to STUDY AT DREXEL UNIVERSITY, THE RESULTS WERE PUBLISHED
participants in a one-year study conducted at the IN THE JOURNAL OBESITY.
University of Jyväskylä, Finland. This decrease in

sedentary time each day was enough to improve

some health biomarkers and to maintain muscle

mass during the study period.

48 NOVEMBER - DECEMBER 2017