Fitness His Edition Issue 32

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www.fitnesshis.co.za 49

POWER UP ■ EVENTS CALENDAR

Luke Gericke and Riana Booysen
are your quintessential fitness

couple – they live to train, love to
eat clean, and even get up on stage
occasionally to compete in physique

competitions. It’s a passion
they’ve shared in their personal
lives, and it’s now shaping their

professionals lives, too.

LIVINTHGATNHKES DTOREEAMMS

Having grown frustrated with the at-home training sessions to clients “We offer It’s not surprising then that
corporate grind, Luke and Riana new and
to supplement our service offering,” prospective TECHFITNESS clients have all experienced
knew they had to break free and clients free
continues Riana. “We currently have two trial sessions, significant results, be it weight loss,
chase their dream. “We live and breath the to educate
miha bodytec EMS devices at our studio.” them and to cellulite reduction, toning, increased
fitness lifestyle every day outside of work To grow their client base, Luke and Riana experience
it first hand. strength and fitness levels, or improved
hours, so the next logical step was to also took out ads in the local newspapers and This has been
magazines, and handed out pamphlets. our most endurance.
make a career of it,” says Riana. “I believe “Social media platforms Facebook and successful “The training is also easy on joints when
Instagram have also been invaluable in form of
that if you do what you love, you’ll never helping grow our business,” says Luke, a promotion – used in conjunction with bodyweight exercise,
prodigious Instagram user. the response which has helped clients with back problems
work a day in your life, so we decided to is always and other injuries experience a significant
They also offered various training phenomenal.” improvement in function,” adds Riana.
quit our jobs and follow our passion.” modalities in the studio, as EMS is a
While they knew what they wanted to relatively new concept for many people, Those clients who train at the studio
which can make them hesitant to use 2-3 times a week and follow the nutritional
achieve, they weren’t exactly sure what it. “We knew, however, that if they tried plan provided based on their specific goals,
form their passion project should take. “The EMS training, they’d realise its potential,” have seen significant drops in their body
gym industry is saturated in South Africa,” continues Riana. “That’s why we offer new fat percentages, with a large amount of
explains Luke. “We knew we needed to offer and prospective clients free trial sessions, centimetres lost. “Our clients have seen and
something unique that would deliver better to educate them and to experience it first felt a difference in their bodies after their
results than what was currently on offer in hand. This has been our most successful fourth session,” she says.
our area.” form of promotion – the response is always
phenomenal.” “The technology has not only changed
After much research, they discovered their lives, but it has helped us to create
Slowly but surely, more of their clients the type of lifestyle we’ve always wanted for
electro-muscle stimulation (EMS) training, moved over from conventional bodyweight ourselves. Running our own business gives
and weight training in the studio, to full- us the opportunity to do our training, or run
which, as Luke explains, has the potential body EMS sessions. “While our sessions errands during the day between clients.
are 35 minutes each, to allow for warm-ups More importantly, it has allowed us to make
“to create your dream body in just 20 and cool-downs, and that all-important health and fitness a part of every aspect of
minutes per session.” The effectiveness trainer-client small talk, EMS training our lives, and we’ve never been happier,”
of the technology really appealed to them allows clients to achieve a full-body concludes Luke. ■
as it offered a compelling alternative to workout in only 20 minutes, delivering
conventional exercise. equivalent benefits to a 3-4 hour traditional For more info on the Miha Bodytec
gym session. Clients who want to focus on EMS training system, e-mail
“Through our own experiences, we know specific muscle groups can also achieve [email protected] or
how hard it is to achieve physique-oriented targeted results in less time, by applying visit www.miha-bodytec.com
goals. If we could offer a more effective EMS directly on problem areas like calves,”
option to those who struggle to find time explains Luke.
to train, but still want to change their
bodies, then we knew we’d have a winning He adds that each 20-minute session
formula,” adds Riana. generates over 36,000 muscles contractions,
activating up to 90% of muscle tissue
However, they soon realised that and burning up to 500-600 calories. “By
deciding what to do was the easy part. advancing clients onto our specific strength
“Starting the business proved more difficult. and metabolism programmes, their
Finding the perfect location that would metabolism can remain elevated for up to six
appeal to the right target market took hours after training, aiding fat loss, with the
time,” says Luke, but after an exhaustive potential to burn an extra 1000 calories to
search, they found what they wanted at deliver weight-loss benefits.”
Northmead Square in Benoni. “That’s when
TECHFITNESS studio was born.”

The couple chose to implement miha
bodytec EMS equipment, because it’s
the industry-leader and also offered the
certifications needed to become qualified
EMS trainers. “The machines are also

portable, which enables us to offer

50 NOVEMBER - DECEMBER 2017

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TRAINING ■ FORM FIRST

Caution: If the kettlebell falls SKIONEVTGTELLRESEH-QBAEUERALAMDLT
SQUAT VARIATIONS KEEP OUR
forward during the descent into the TRAINING FRESH AND INTERESTING,
deep squat position then either your without having to skip out on the most
upper back and/or shoulder mobility effective exercise we can do in the gym.
needs to be improved or your In this way we keep making gains, while
squatting technique is incorrect. also challenging our bodies and minds
to master new moves.
To start: Hold a kettlebell in one hand,
WHAT IT WORKS:
in the top corner, with an overhand grip This advanced squat variation
(palm facing you). Stand upright with your feet has the power to improve flexibility and
positioned hip-width apart. Clean the kettlebell thoracic, hip and shoulder mobility,
up to your shoulder, rotating your wrist as you while also building a stronger lower
do so. Press and extend your arm to get the back, glutes, and quads, as well as
kettlebell into the overhead position. You are developing overall functional strength.
now ready to start the exercise. The overhead off-set position of the
single kettlebell also ensures more core
Kettlebell: Keep the kettlebell locked muscles are incorporated and engaged
to improve trunk stability and limit
out in position above your head throughout the unnecessary movement. The heart also
movement. has to work harder to pump

Hand: Hold the kettlebell with a regular blood to the arm when it is
above the head.
grip – the top corner of the handle should
sit in the palm of your hand, with the Free arm: Extend your free
kettlebell positioned on the outside of
your arm. arm out to the side to act as a
counterbalance to limit trunk rotation.
Loaded arm: Keep the elbow
Knees: Bend your knees to descend into a
of your extended arm locked (not
locked out) and your arm directly deep squat. Ensure your knees move outward in
overhead. the same direction as your feet.

Head and neck: Maintain Feet: Use a wide stance with your feet pointing

alignment in your head, neck and slightly outward. Maintain complete contact with
spine, with your head up and your the floor through all phases of the squat, with an
gaze cast forward. equal distribution of weight through your forefoot
and heel. Press through the heel and forefoot to
Chest: Keep your return to the upright position. ■

chest up throughout the ABOUT THE ATHLETE: Andrew Ramsay is a strength & conditioning specialist,
movement. and the co-owner and Head Coach at WICO Fitness (50 Chrisoliet St, Jukskei
Park, Randburg). He holds an Honours degree in Sport Science, and is a CrossFit
Back: Keep your spine Level 1 instructor. He is a two-times National Powerlifting champion (74kg
division), with personal bests of 217.5kg in the back squat, 140kg in the bench
in a neutral position and press, and 260kg in the deadlift. Follow him on Instagram @trainerdrew.
back straight. Squeeze
your upper back.

Torso: Keep your

upper body upright and
chest tall. Maintain an
engaged core throughout the
exercise.

Abdominals: Throughout

the exercise, keep your core
muscles braced.

Hips: Hinge at the hips

and lower yourself down
toward the ground by
moving your glutes back
and down.

>> Performed by Andrew Ramsay >> Photography by Cindy Ellis

52 NOVEMBER - DECEMBER 2017

TRAINING ■ CROSSFIT

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

TTINHHSIENIDBKEOINXG Some of the key accessory exercises
THE IMPORTANCE OF STRENGTH SYMMETRY
performed by CrossFitters who
For most CrossFitters, the heavier the everyone works to reach greater levels of Over and
performance and attain ever loftier goals above the usual prioritise performance and value
barbell, the happier they are. It’s one in terms of strength and fitness. stretching
and mobility strength symmetry, include:
of the core elements within the sport of Over and above the hours of strength work, nutrition,
training that serious CrossFitters already and multitude WEIGHTED EXERCISES:
fitness that drives constant progression put in, many now realise the necessity of specialist
and importance of additional accessory recovery tactics, ■ B ulgarian, Romanian, and
and continual improvement. However, work, as this helps to restore muscle more time is stiff-legged deadlifts – single
balance. Over and above the usual being spent on and double leg variants
with a predominance of squatting and stretching and mobility work, nutrition, strengthening
and multitude of specialist recovery the core and the ■ H ip thrusters – single and
pressing movements in traditional tactics, more time is being spent on posterior chain, double leg variants
strengthening the core and the posterior particularly the
CrossFit programming, strength chain, particularly the hamstrings, hamstrings, ■ G lute Ham Developer
glutes, and lower back. glutes, and (GHD) machine
imbalances are not uncommon. lower back.
This can greatly increase the risk of As previously explained, CrossFit FLOOR-BASED
training methods focus on functional EXERCISES:
injury, and any muscle imbalances will movements that emanate from the core to
negatively affect performance as the the extremities. Many of the movements ■ Side-leg glute bridge
athlete will battle to move the intended that are utilised within CrossFit training ■ Clams
load correctly and there will generally be routines already, to some extent, tax ■ Waving clams
a loss in form and technique, which will the core and the hamstrings. However, ■ Heels-to-floor
more than likely end in a failed attempt. quads, triceps and anterior deltoids tend ■ Circling
to overpower their antagonist muscles ■ Hip rotating
Accordingly, in order to go as heavy as due to the massive demands we place on ■ Donkey kicks
possible, one needs to have all muscles these anterior muscle groups with all the
working in harmony, which necessitates pressing and squatting, and the multitude STANDING DYNAMIC
appropriate strength symmetry between of variations performed. EXERCISES:
agonists and antagonists, and the
anterior and posterior chains. Therefore, in order to balance the ■ C rab walks with looped
dominance of the frontal musculature, theraband
As CrossFit as a training routine athletes need to incorporate a lot
evolves, both in terms of its use as a more glute and hamstring accessory ■ Hurdle trail leg exercise
means of general physical preparedness work, often between classes at the box,
and in the context of the sport of fitness, in conventional gyms, or at home. FULL-BODY EXERCISES
greater focus is being placed on a more FOR HIP CONTROL:
holistic approach to training.
■ Planks
With the evolution of the training ■ Side plank
modality, as well as the growing ■ Superman
experience and expertise of many trainers
and coaches, a greater understanding These listed exercises are just
about the need for extra work has the tip of the iceberg in terms
pervaded the broader community, as of the glute and hamstring
accessory work that can (and
should) be done, by CrossFitters
and athletes alike. If you are
training in a CrossFit gym, or
any other gym for that matter,
and you’re not including these
exercises somewhere in your
routines, then you need to beef
up your repertoire. An educated
coach should be able to guide
you through these exercises,
and they will make the world
of difference to your strength,
power and performance, no
matter your sport.

www.fitnesshis.co.za 53

TRAINING ■ FEATURE

HOW QUICKLY DOES
THE DREADED DECLINE IN
CONDITIONING OCCUR WHEN

DE-TRAININGYOU STOP EXERCISING?

IF THERE’S ONE THING HIGHLY ACTIVE
INDIVIDUALS AND SERIOUS ATHLETES HATE

MOST, IT’S TIME AWAY FROM TRAINING.

Whether it’s due to work commitments, family
responsibilities, a business trip or, worse, a layoff due to
injury, every day of training missed tends to fill us with fear

that we may be losing those hard-fought gains.
But just how concerned (and neurotic) should we be about a
few days off? How long does it really take before we start to lose
any significant amount of fitness, strength or muscle mass? We

consulted the lab coats to give you definitive answers...

“INDIVIDUALS WHO HAVE ■ LOST IN STAGNATION This rate of decline seems to be
BEEN TRAINING FOR greater among previously sedentary,
LONGER WILL EXPERIENCE A In a process commonly referred to as obese individuals. Participants in a
SLOWER RATE OF DECLINE study published in the journal Nutrition,
THAN BEGINNERS.” de-training, when you stop exercising Metabolism and Cardiovascular
Diseases, who exercised for four months,
54 NOVEMBER - DECEMBER 2017 for an extended period of time, a lost all improvements in health and
fitness a mere month after ceasing their
number of physiological changes regimen. This affirms the stance that
prior conditioning and health status are
happen inside your body and, in major factors in arresting the decline in
fitness levels when you're forced to take
particular, within muscle cells. time off.
However, the rate at which these
■ CARDIOVASCULAR
changes occur depend on a number of DECLINE
factors, including genetics and, most
importantly, a person's training history. But when, exactly, should a more
Based on a large body of scientific experienced athlete start worrying
evidence, individuals who have been that they're losing fitness? In general,
training for longer will experience a the loss of aerobic capacity occurs
slower rate of decline than beginners. more rapidly than declines in muscle
strength or size.
As an example, one study found
that well-trained endurance athletes According to the American College of
(runners, cyclists and swimmers) who Sports Medicine, aerobic fitness starts to
abstained from all exercise lost, on decline after roughly two weeks without
average, about 50% of their training- any form of cardiovascular exercise. The
induced gains in aerobic conditioning
over a period of three months. In
contrast, when previously sedentary
individuals engaged in a two-month
cycling or running programme, their
fitness levels returned to baseline after
just two months with no exercise.

general consensus is that from about cells also lose their ability to store and “A RECENT STUDY
10 days the body starts to experience retain glycogen (which also affects FOUND THAT
physiological changes that materially muscle size, but more on that later). TRAINED MEN
impact performance. A reduction in the amount of readily- RETAIN BOTH
available energy from stored glycogen STRENGTH AND
These include a loss in blood volume, will obviously affect performance, too. MUSCLE MASS
which reduces the amount of blood and DURING A 2 WEEK
red blood cells available to transport After two weeks there is a more PERIOD OF
oxygen from the lungs to working significant decline in VO2max, with DETRAINING.”
muscles. This reduces maximal cardiac up to a 20% decline reported in highly
output which, in turn, appears to be trained athletes after roughly four (HWANG ET AL., 2017)
mediated by a reduced stroke volume. weeks of detraining. Generally speaking,
This negatively affects maximal oxygen overall endurance performance tends ■ DISAPPEARING
uptake, commonly referred to as to decrease by between 4-25% after 3-4 MUSCLE
VO2max. weeks of no exercise. All previous gains
in cardiovascular fitness will be lost In terms of muscle size, as already
The muscle cells themselves also within two to eight months, depending on mentioned, the main contributor to a
lose some degree of physiological a variety of factors. reduction in muscle cell volume is the
'sharpness', with a decrease in the rapid loss of muscle glycogen stores in
efficiency of mitochondria, and a RATES OF DECLINE IN response to the cessation of physical
decline in the density of these energy- CARDIOVASCULAR FITNESS activity.
producing metabolic powerhouses. ■ 10-14 DAYS: Slight decline
This significantly impacts on a muscle's in fitness levels When muscle glycogen stores
metabolic potential to sustain intense or ■ 2-4 WEEKS: More rapid decrease, there is an associated loss of
prolonged efforts. decline in VO2max water as 1 glycogen molecule binds to 3
■ 2-8 MONTHS: Complete loss water molecules. Accordingly, this loss
Skeletal muscle capillary density also of cardiovascular fitness is size is more accurately described as
declines during this time, which means a loss of the water contents of muscle
less oxygenated blood gets to working cells (Nygren et al., 2001).
muscles, and exercise metabolites won't
be removed as efficiently. Your muscle In terms of any meaningful loss in
the cross-sectional area of muscle
■ STRENGTH EROSION may suffer significant declines in highly fibres, it seems that up to 3 weeks of
trained athletes, according to researchers no training shouldn’t affect muscle
For CrossFitters, Olympic and power- Mujika and Padilla (2001). size in any meaningful way. The rate of
muscle fibre loss can also be attenuated
lifters, and athletes who play sports From then on the decline in strength with an increase in protein intake. It is,
accelerates, with data from a meta- however, worth mentioning that muscle
that require explosive speed and power, analysis of 27 studies on how detraining atrophy will accelerate in those who are
affects strength, conducted by McMaster completely immobile for a period of 2 or
it seems (according to a number of et al., (2013), determining that strength more weeks. ■
“decay rates will increase thereafter
studies) that up to 3 weeks of detraining (5–16 weeks).”

should leave experienced weight lifters RATES OF DECLINE IN
STRENGTH
with little or no ill-effects. ■ 1-3 WEEKS: Little or
Take more time off, though, and you no decline
■ 4-5 WEEKS: Some loss in
start down a slippery slope of accelerating strength due to neuromuscular
losses in strength. The major factor training adaptations
related to detraining and strength is a lose ■ 5-16 WEEKS: A more rapid
in neuromuscular training adaptations. decrease in strength levels
Without the stimulus of training, impulse
firing at the neuromuscular junction “ACCORDING TO
becomes ‘sluggish’ after 2 or more weeks A STUDY, THE SQUAT
with no training. STRENGTH OF OLYM-
PIC WEIGHTLIFTERS
This does, however, mean that strength DECLINED APPROXI-
can be quickly regained after 3-4 weeks, MATELY 10% AFTER
as very little structural degradation 4 WEEKS FOLLOWING
occurs. Muscle tissue will only really THE CESSATION OF
start to atrophy (decrease in size and WEIGHT TRAINING.”
contractile strength) after 3 weeks of
detraining, but initial loses in muscle size (MUJIKA ET AL., 2000)
seem to be more closely related to a loss
in glycogen storage capacity.

Again, this effect is transient as
carbo-loading and sufficient water intake
can reverse the effects quite quickly, if
training is resumed within a 3-4 week
period. After 4 weeks of inactivity,
eccentric force and sport-specific power

www.fitnesshis.co.za 55

TRAINING ■ WORKOUT

>> Images by James Patrick >> Exercises performed by Skip Wood

ABSBEACH-WORTHY
WITH THE HOLIDAY SEASON FAST APPROACHING, WE’VE
GOT YOUR BEACH-READY AB DEVELOPMENT PLAN SORTED

YOU’VE MANAGED TO ADD 3 KILOS
OF LEAN MUSCLE TO YOUR FRAME
THROUGH STRICT EATING AND
INTENSE WEIGHT TRAINING. Now it’s almost
time to put all your hard work on display as you
hit the coast for a well-deserved beach holiday.
But before you rip that shirt off, there’s
one more step to take to achieve the ultimate
beach-worthy physique... a chiselled midsection.

THE MOVES

1 Plank up-downs
2 Lateral slide outs
3 Hanging leg raises
4 Medicine ball twists
5 Reverse planks
6 Ab roll-outs
7 Knee-ups

56 NOVEMBER - DECEMBER 2017

■ AB DEVELOPMENT ■ E AT CLEAN TO GET LEAN
FOR AESTHETICS
The path to great abs starts in the kitchen. In this regard, there are a few
The trick to crafting a head-turning fundamental points to follow. First, cut out fried foods, sugars, and refined and
midsection – other than a diet that’s processed foods. Try to limit your intake of alcohol and packaged foods, even
on point – is a holistic programme that so-called health foods. Aim to eat more natural foods, and be weary of starchy
targets every aspect of your abs. This carbs – get most of your carb-derived energy from veg, with some fruit.
should include exercises that target
your central abs (rectus abdominis), and “PLAN TO BREAK THE RULES
those on the sides (obliques and serratus 10% OF THE TIME. WHEN YOU
anterior muscles). DO CHEAT, TRY TO CHOOSE
THE BEST OF THE ABUNDANCE
■ P ROGRAMMING OF BAD OPTIONS WE HAVE
AB WORK AVAILABLE TO US.”

Sculpting a beach-worthy midsection
requires more than a few targeted
exercise sets performed at the end of
tough leg workout. In this phase of your
physique development, a dedicated abs
session once a week, with accessory
work on two additional days, will yield
the results you’re after.

WORKOUT STRUCTURE

WEEK 1 Perform the exercises in sequence as an ab complex. Perform each move for 30 seconds,
then move on to the next exercise. Only rest for 60 seconds once you’ve completed each
exercise. Complete 3 complexes

WEEK 2 Extend each interval to 45 seconds, repeating the same workout structure.
WEEK 3 Increase your exercise intervals to 60 seconds, repeating the same workout structure.
WEEK 4 Perform 3 sets of 30 seconds of each exercise before moving on to the next exercise.
WEEK 5 Perform 3 sets of 45 seconds of each exercise before moving on to the next exercise.
WEEK 6 Perform 3 sets of 60 seconds of each exercise before moving on to the next exercise.

www.fitnesshis.co.za 57

TRAINING ■ WORKOUT

MOVE 1 PLANK UP-DOWNS

Place your forearms on the floor place your hand on the ground
directly beneath your shoulder.
with your elbows under your Immediately place your other
shoulders. Place your feet together hand on the floor in an extended
and your legs stretched out behind plank position. Drop one arm back
you, with your toes on the floor. into the bent elbow position and
Raise your body upward, keeping immediately repeat the movement
your head, neck, back and legs in starting with the other arm.
alignment. Extend one arm and

FORM TIP: Do not allow your
hips to drop, and keep your core
engaged throughout the movement.

MOVE 2 P LANK LATERAL
SLIDE-OUTS

Start in a modified plank position, with your arms extended out in
front of your shoulders and each leg extended back and your feet
close together. Slide both arms out to the side, rotating your hands as
you do so, until they’re slightly wider than shoulder-width apart. Slide
them back together to complete one rep.

“KEEP YOUR CORE
BRACED THROUGHOUT
THE EXERCISE. DO NOT
LET YOUR HIPS DROP AT
ANY POINT DURING THE
MOVEMENT.”

58 NOVEMBER - DECEMBER 2017

MOVE 3

H ANGING
LEG
RAISES

Hang from a pull up

bar with your arms
fully extended. Keep
your core tight and raise
your legs to 90 degrees.
Lower them back down
to the starting position
and repeat for the
required reps.

MOVE 4 MEDICINE BALL TWISTS FORM TIP:
Move your head
Start by sitting on the floor with your feet of the ground. Rotate your with your body
torso and the ball through the waist as it twists so
your knees bent and your feet on to one side. Reach as far around you are looking
the floor. Hold a medicine ball in as possible. Rotate your torso back at the ball.
both hands in front of your chest. in the opposite direction. Continue
Lean back until your body is at alternating sides in this fashion. www.fitnesshis.co.za 59
roughly a 45 degree angle and lift

TRAINING ■ WORKOUT

MOVE 5 REVERSE PLANKS

Sit on the ground with your legs extended in front of
you and arms at your sides. behind your hips. Drive
through your hands and heels as you extend your hips
up toward the ceiling to move into the reverse plank.
Press your chest out and squeeze your glutes as you
bridge up. Hold this position.

FORM TIP:
Keep your hips
from dropping
and maintain
a straight line
between your
ankles and
shoulders.

MOVE 6 A B ROLL-OUTS

Kneel on the floor and grasp an Ab Roller.
Roll forward by slowly extending your hips
and arms. Stretch your arms out as far as
you can while maintaining a neutral spine.
Keep your abs tight and contracted. Be
sure to extend your hips and arms to equal
degrees. Engage your core as you roll back
to return to the starting position.

FORM TIP: Engage your
abdominals and keep them
braced throughout the exercise.

60 NOVEMBER - DECEMBER 2017

■ 10 RULES TO MOVE 7
EATING CLEAN TO
GET LEAN K NEE-UPS

Eating clean will not only ensure Hang from a pull up bar
with your arms fully
that you do, in fact, enjoy good results, extended. Keep your core
tight and raise your knees
but it will make you healthier all to 90 degrees. Lower them
back down to the starting
round, and lead to holistic wellness position and repeat for the
required reps. ■
and vitality.
www.fitnesshis.co.za 61
1. Eat every 2 - 4 hours.

Eating the right types of food
more frequently will stimulate your
metabolism, help you balance your
blood sugar and help you maintain a
lean body mass that will give the body
a reason to burn unwanted fat.

2. Include a source of complete
protein with every meal.
3. Eat vegetables with every
meal. Vegetables provide an alkaline

load to the blood, while proteins and
grains deliver an acid load to the
blood. It's important to balance the
acids with high-alkaline vegetables
as too much acid and not enough
alkalinity means the loss of bone
strength and muscle mass.

4. Manipulate your carb
intake. Eat veggies and fruit with

any meal, but eat starchy carbs only
after exercise.

5. Eat healthy fats daily.

Aim for a balanced intake of 1/3
saturated, 1/3 monounsaturated and
1/3 polyunsaturated fats. This will
optimise health, body composition and
performance.

6. Don’t drink your calories.

Avoid fruit juices, sodas, and coffees
or teas with added sugar. Rather
drink purified, ionised water.

7. Eat a diet comprised
predominantly of high quality,
unprocessed whole foods, using

supplements to enhance your dietary
approach rather than replace real food.

8. Don't get caught without
a healthy snack. Plan ahead

and prepare food in advance. If you
do so you'll be less likely to make poor
food choices.

9. Eat as wide a variety of
fresh foods as possible, including

as much colour as you can in very meal.

10. Don't be too rigid in
your approach. Abstinence and

deprivation often create powerful
cravings and an unhealthy relationship
with food. Plan to break the rules 10%
of the time. When you do cheat, try to
choose the best of the abundance of
bad options we have available to us.

TRAINING ■ WORKOUT CCUPARRAYODNUIKOR
62 NOVEMBER - DECEMBER 2017 IF THE IDEA OF ANOTHER DRAB AND DULL
STEADY-STATE STATIONARY BIKE SESSION FILLS
YOU WITH DREAD, THEN PERHAPS IT’S TIME TO
CRANK UP YOUR CARDIO A NOTCH OR TWO.

Give the lacklustre pedalling on the
recumbent bike a skip at the next
session and rather transform your

body into a fat-incinerating furnace.
There are a host of machines that can

help you light your metabolic fire and
help you get ripped for summer.

■ TREADMILL

The treadmill is the most common piece of cardio equipment you’re

likely to find in the gym. That’s because it is also one of the most effective.
On a calorie-per hour basis, few machines, if any, burn calories faster.
Treadmills also give you the option of walking or running, with the
ability to control your speed and incline to meet any goal.

TREADMILL PROGRESSIVE INTERVALS

WARM-UP Jog for 5 minutes @ 1% incline

INTERVAL 1 Run 400m at a comfortable speed. This will be
your baseline.

RECOVERY INTERVAL Jog for 60 seconds.

INTERVAL 2 Run another 400m interval at a comfortable
speed, but beat the time posted in your
first interval.

RECOVERY INTERVAL Jog for 60 seconds.

INTERVALS 3+ Continue to run each 400m slightly faster
than the previous interval, until you are unable
to continue with the level of effort required to
complete the distance.

COOL-DOWN 5 minutes @ 1% incline

BENEFITS OF Rowing is ■ ROWER makes it a great exercise to improve your
HIGH-INTENSITY a great fitness and blast calories. However, this
AEROBIC EXERCISE cardio Despite common misconceptions, the does make it difficult to row at a high
exercise to rower is more than just an upper body intensity for a prolonged period of time
■ Burn more calories per minute, use as part cardio workout. without sufficient conditioning. Rowing is
both from body fat and stored glycogen, of a circuit therefore a great cardio exercise to use
and keep you metabolism elevated for or intervals This machine works the entire body as part of a circuit or intervals to rapidly
longer after your session has ended to rapidly at once. This means your heart has increase your heart rate.
to burn more fat. increase to pump blood and oxygen to the two
■ Get more cardiovascular your heart largest muscle groups, namely your 5 minutes @ easy effort
benefits, faster. rate. legs and back, at the same time. This 1 minute row @ easy effort

■ Reduces the cortisol response ROWER POWER PYRAMID 2 minute row @ easy effort
commonly associated with long-
duration endurance-type exercise that WARM-UP 3 minute row @ easy effort
can leave your midsection soft. 1 minute row @ max effort
■ Quick and convenient. You can get a 4 minute row @ easy effort
beneficial effect from 20-30 minutes on 2 minute row @ max effort
a cardio machine. 5 minute row @ easy effort
■ Improves your health by boosting 3 minute row @ max effort
heart and lung (cardiorespiratory) Stretching and mobility work
function and your circulatory 4 minute row @ max effort
(cardiovascular) system.
■ Cardio in general improves mental 5 minute row @ max effort
health by reducing stress, anxiety
and/or depression, and can boost the COOL-DOWN
immune system.

ROW LIKE AN OLYMPIAN: The key to a fast, efficient rowing stroke is

all in the legs. Your legs and hips should generate the power for the first phase of
the rowing stroke. Start by driving back hard with your legs and extend your hips
powerfully. As you approach the end of the range of motion, engage the muscles in
your back and core, and then pull through the final phase with your arms.

www.fitnesshis.co.za 63

TRAINING ■ WORKOUT

■ ASSAULT AIRBIKE

Uses a 27-inch steel fan to create unlimited resistance, which is the
secret to its effectiveness – the harder you work, the greater the
resistance. This happens when the torque generated from the pedals and/
or the arm levers is transferred to the fan at the front of the bike. As the fan
blades spin, the air they move against provides resistance back to the rider.
Hence, the harder you push it, the more resistance you experience.
Delivers a full-body pedal, push and pull workout.

ASSAULT AIRBIKE LADDER

WARM-UP
5 minutes @ comfortable resistance
Maintain the resistance and increase
the your tempo for 30 seconds.
Reduce your tempo back to the pace you
started at to recover for 30 seconds.
Increase your tempo for 30 seconds,
then recover for 30 seconds.
Increase your tempo for 45 seconds,
then recover for 30 seconds.
Increase your tempo for 60 seconds,
then recover for 30 seconds.
Increase your tempo for 90 seconds,
then recover for 30 seconds.
Increase your tempo for 120 seconds,
then recover for 30 seconds.
Now reverse the structure, decreasing
the duration of your high tempo.
Increase your tempo for 90 seconds,
then recover for 30 seconds.
Increase your tempo for 60 seconds,
then recover for 30 seconds.
Increase your tempo for 45 seconds,
then recover for 30 seconds.
Increase your tempo for 30 seconds,
then recover for 30 seconds.
COOL-DOWN
5 minutes @ comfortable resistance

A STUDY SHOWED THAT 2 WEEKS OF
HIGH-INTENSITY CARDIO INTERVALS
IMPROVES YOUR AEROBIC CAPACITY AS
MUCH AS 6-8 WEEKS OF STEADY-STATE
ENDURANCE TRAINING.

2011 STUDY PRESENTED AT THE AMERICAN COLLEGE OF SPORTS MEDICINE ANNUAL MEETING

64 NOVEMBER - DECEMBER 2017



SUPPLEMENTS ■ LATEST PRODUCTS

NEW USN LAUNCHES BARONE® UNIVERSAL
WHEY FLAVOUR ETS FAT BURNER
NPL REFUEL
USN’s innovative BlueLab™ 100% Natural bodybuilders

Whey Protein range has once and gym goers

again met the demands of health- who want to avoid

conscious and fitness-focused the effects of

consumers by launching a new stimulants like
BarOne® flavoured product. This
delicious new flavour variant will pseudoephedrine
satisfy any discerning chocolate-
lover’s sweet tooth, without the guilt, and caffeine
as it contains only 3g of carbs and
1.8g of sugar per serving. BlueLab™ commonly contained in thermogenic fat burners can
100% Whey Protein products contain
premium quality whey, which is use Universal’s Easy-To-Swallow (ETS) Fat Burners.
digested and absorbed quickly to ETS Fat Burners is a lipotropic and metabolic complex
boost muscle recovery and maintain which contains over 10 nutrients designed to help you
lean muscle. reach your goals naturally. ETS Fat Burners can help your
body release stored body fat and then transport it into
the mitochondria of the cells, where it can be burned for
energy. ETS Fat Burners also come in a smaller, easier-to-
swallow size and are available in 55 tablet bottles.

SUPPLEMENTS
THE LATEST PRODUCT RELEASES AND
NEWS FROM THE SUPPLEMENT INDUSTRY.

This scientifically-formulated, TNT MERCURY
TITANIUM WHEY
all-in-one, zero carbohydrate
Titanium Whey boasts an isolate-dominant
post-workout recovery drink blend of whey proteins, with additional

leverages the latest advances high levels of whey hydrolysates and added
in supplement research. Refuel Essential Amino Acids. It has been designed
combines active ingredients
in effective doses to reduce specifically for athletes who require a
exercise-induced muscle damage, clean whey protein free from
supports rapid muscle recovery, unnecessary fillers or
and promotes strength and lean sugars. Available in
muscle growth. Refuel contains a 1,7kg tub.
zero carbohydrates and zero
sugar, which is perfect for those PHATBOY NUTRITION COMPWHEY
individuals trying to attain an A premium quality whey protein concentrate that
ultra lean physique, but still need has been instantised for easy mixing and formulated
optimum muscle recovery. Take for great taste. This product contains no added fats
your training to the next level by or carbohydrates which makes it the ideal choice
ensuring optimal protein synthesis for adding lean protein in your diet. Scientifically
to decrease muscle soreness, so manufactured using low temperature filtration
you can tackle each workout with technology, which preserves the integrity of the protein
full intensity. NPL adheres to a while avoiding denaturation.
strict no proprietary blends policy,
ensuring for full label disclosure of
every ingredient.

66 NOVEMBER - DECEMBER 2017

SUPPLEMENTS ■ RECIPES

PPROOWTEERINUP!>>ByMeliss>a>CBlyarBkyMelissaXXX

PCPCHAAROKCOEKTCEEOIDLNATE raewsshpoheliwtaduteaihscrrhaldtieceheitmohtemadcCeeyosaoo,sercOfdcfnaarognCeoifttccilronbOsofohattrurw.nN,oioentcIuitm,.nsUrGotenp.IinTtIsm.fgerItitnoirraaFseoetaniLfaneuadlleOstiindansorfUd–lenihocaayRtuahnolhrndfed

Cake ingredients TOPPINGS:
250g apple sauce or 1 jar apple purity
1 cup Greek yoghurt PEANUT BUTTER
3 tbsp coconut flour ALMOND FLAKES
1/3 cup cacao DRIED CRANBERRIES
½ cup xylitol COCONUT FLAKES
2 scoops chocolate whey protein
1 tbsp maize flour
½ tsp baking soda
½ tsp coffee

1. Combine the apple sauce and yoghurt.
2. In a separate bowl mix the dry
ingredients.
3. Pour the dry ingredients into the wet
mixture and blend.
4. Scoop the batter into a pan and bake
for 40-45 minutes at 180°C.

Icing ingredients
½ cup Greek yoghurt
1 tbsp coconut flour
1 tbsp xylitol
½ scoop chocolate whey protein

1. Mix all ingredients and frost cake once
it has cooled. Store cake in the fridge.

TIP: Avoid overly processed DID YOU KNOW?
instant coffee. Opt rather for The Greek yoghurt not only delivers
freshly ground coffee from your additional protein, but also boosts the
favourite local roastery as this calcium content of this healthier chocolate
packs the most nutrients and will dessert. It’s also a good source of
have a higher caffeine content. probiotics, potassium and vitamin B12.

www.fitnesshis.co.za 67

SUPPLEMENTS ■ FEATURE

PROTEIN

IN EVERYTHING
FUNCTIONAL PROTEIN-FORTIFIED FOODS DOMINATE
HEALTH PRODUCT CATEGORIES

IN OUR CONSTANT FUNCTIONAL PROTEIN BOOM The addition of protein to everyday
QUEST TO BOOST FOODS: dietary staples is now being used as
Fortified, A quick search online or a browse a differentiator in a cluttered retail
RECOVERY BETWEEN enriched or environment, and to cater to the
GYM SESSIONS AND enhanced through your nearest Dis-Chem, broader public's desire for healthy
BUILD MORE MUSCLE, foods that alternatives to traditional products,
have a health food shop or supplement store especially among health-conscious
SOME FORM OF potentially millennials.
PROTEIN IS NEVER TOO beneficial will reveal the scale of the protein-
effect on VARIOUS BENEFITS
FAR OUT OF REACH. health when enriched functional foods category,
consumed These foods are marketed as a means
Whether it's a convenient as part of a offering a host of options for just about
varied whole- to boost sporting performance, aid
whey protein shake or a whole- food diet. every meal and any taste preference.
A 2014 report by Packaged Facts, recovery from training, build muscle
food meal with a man-sized
titled Function Foods: Key Trends & mass, combat obesity, curb appetite
portion of animal protein, this Developments in Ingredients, identified
protein as “the hottest functional food and attenuate the loss of muscle
macronutrient takes pride of ingredient trend in the US”. Since then
it has continued to boom around the associated with ageing.
place in the dietary regimens of world as functional protein has moved They’re also really convenient,
from meeting the niched needs of
any physique-conscious male. serious gym-goers and athletes, to gain enabling consumers to get an
But now, more than ever widespread acceptance in mainstream immediate protein boost without having
food markets. It's so big, in fact, that to physically add in a scoop or two of
before, we're spoilt for choice industry pundits are now terming whey before preparing a meal.
when it comes to getting in that protein-enriched foods a mega-trend.
And these all valid benefits, many
next dose of highly bioavailable THE GLOBAL FUNCTIONAL FOODS of which are backed by science, which
protein, thanks to advances MARKET SIZE WAS ESTIMATED delivers a value proposition that is
in food manufacturing and AT $129 BILLION IN 2014, resonating with an increasing number
processing technologies and ACCORDING TO GRAND VIEW of consumers. To meet the spike in
RESEARCH, AND IS ESTIMATED TO demand, food manufacturers also have
innovation in the functional food REACH $255 BILLION BY 2024. access to a variety of protein sources,
and supplement markets. such as whey (from dairy), eggs, nuts,
plants and vegetables, and, more
recently, insects.

68 NOVEMBER - DECEMBER 2017

OPPTRIOONTESIN-PACKED BIOGEN PEANUT BUTTER NCN QUICK PRO-OATS offers
PROTEIN BITES provide a the ideal combination of oats
This has resulted in the ever- high protein snack alternative and whey for a quick-and-easy
increasing proliferation of protein- for those following an energy- breakfast meal or snack for all to
enriched products across many food controlled diet. These delicious use. Contains a ready-mix of raw
and beverage categories, including anytime snacks are made with oats and high-quality whey protein
nutritional bars and drinks, yoghurts, Biogen Iso-Whey Premium Protein powder, packaged in single-serving
breakfast cereals and oats, desserts, for a high-quality protein treat. sachets for optimal convenience
pastas, soups, baked goods and and a simple, daily solution.
confectionary. These are just a few of Available in Strawberry, Chocolate
the more widely available options in and Original flavours.
the local market:

HI-PROTEIN 35 is a smooth SUPPLEMENTS SA’S WHEY According to a MI WHEY is an all-natural,
peanut butter that has been NOUGAT bar is a delicious market report high protein ice-cream, available
enhanced with whey isolate to low-carb protein bar made from published by in South Africa through selected
deliver a great-tasting functional a combination of egg-based, Persistence retailers. This first-of-its-kind
food that contains 35% protein sugar-free nougat, whey protein, Market ice-cream in South Africa
per serving. It is also a rich non-nutritive sweeteners and Research, contains 30g of whey protein
source of eight amino acids that chocolate flavouring. the food and isolate, no gluten and is low in
aid in muscle repair and growth. beverage fat and carbs. Stevia is used as
It is cholesterol free and contains PRO-CHINO is a protein- segment a natural sweetener as it has a
no trans fats. enriched coffee-time snack that accounted negligible effect on blood glucose.
uses heat resistant hydrolysed for a 72.9% Available in Chocolate, Strawberry
TITAN TRUE WHEY & OATS whey isolate protein, which share of the and French Vanilla flavours in a
combines micro-filtered whey has been derived from sweet global casein convenient 230ml tub that also
protein with organic, non-GMO dairy whey and manufactured and caseinate contains a spoon.
stone-milled oats. Each 50g by a special cross-flow filtration market in
serving delivers 24g of the process and isolated via a 2014.
highest quality protein and nearly proprietary fractionation
10g of BCAAs and glutamine process. This form of protein MY PROTEIN PANTRY
combined, along with all the doesn’t lose any of its nutritional BY MY BODY GURU is a range
benefits of 100% cold-climate value after adding boiling water. of delicious and decadent high-
organic oats, which offers Pro-Chino evenly froths to protein gourmet snacks that
ample dietary fibre. It’s also a deliver a rich and foamy hot include Brownie Balls, Chocolate
viable source of vital minerals, drink. It is also easily digestible Bark, Protein Date Balls, Vege
electrolytes and trace elements, and has an excellent amino Protein Krispies, and Whey Coated
and is extremely convenient. acid profile, low glycaemic Espresso Beans, Pumpkin Seeds
index, is low in fat and lactose, and Walnuts. ■
and is gluten free. Available in
convenient single serving 30g
sachets or as 600g pouches for
bulk consumption.

www.fitnesshis.co.za 69

FUEL UP ■ NUTRITION NEWS

RWEAGLULLNAUTTESCRAVINGS "I EAT WELL. I DON'TKATHY HUTCHINS / SHUTTERSTOCK.COM
48g REALLY, I GUESS, LIKE,
The amount of walnuts contained in a smoothie used to STEAM MY OWN FOOD
AND COOK MY OWN
demonstrate the appetite-regulating effects of these nuts FOOD IN ADVANCE.
in a recent study. Using functional magnetic resonance I ENJOY FOOD, BUT I
imaging of the brain, researchers at Beth Israel Deaconess JUST DON'T MAKE BAD
DECISIONS."
Medical Center (BIDMC) demonstrated the neuro-cognitive
JOHN CENA
impact these nuts have on the brain, showing how consuming walnuts activates
SHOP
an area in the brain associated with regulating hunger and cravings.
FLAVOURED SNACK NUTS FROM BLUE
THE FINDINGS WERE PUBLISHED ONLINE IN THE JOURNAL DIABETES, OBESITY AND METABOLISM. DIAMOND GROWERS
Blue Diamond Growers, who have over 100
FUEL UP! years of experience in growing and harvesting
the world’s finest almonds, has launched Blue
ALL THE LATEST INFORMATION ON EATING Diamond Almonds locally. Naturally cholesterol
CLEAN AND LIVING HEALTHY free, Blue Diamond Almonds have a nutty crunch
and are perfect for curbing those mid-afternoon
INTERGENERATIONAL EFFECT snack cravings. The secret is in the oil roasting
process that safeguards the freshness and keeps
Researchers have found in the flavour. Blue Diamond Almonds contain
that it may take several calcium and vitamin E, and are also GMO, gluten,
generations to undo effects peanut and MSG free. Available in four flavours:
such as growth failure Chilli and Lime, Roasted Salted, Salt ‘n Vinegar and
and stunting associated Smokehouse, at selected Aroma, Spar, Food Lovers
with poor nutrition during Market, Wellness Warehouse and Thrupps stores.
pregnancy. The study found Visit www.bluediamondalmonds.co.za for more info.
that fathers who received
inadequate nutrition in utero
often have shorter children
at two years old.

STUDY FROM THE LONDON SCHOOL
OF HYGIENE AND TROPICAL MEDICINE
THE FINDINGS WERE PUBLISHED IN
THE FASEB JOURNAL.

23% The reduction in the risk of all-cause mortality of participants in the international
Prospective Urban Rural Epidemiology (PURE) study who ate diets with the highest
intake of dietary fat (35% of daily calories). According to the data, which recorded
the eating habits of 135,000 adults in 18 countries across all income groups, those
with the lowest fat intake (10% of total calories) had the highest mortality rates.

70 NOVEMBER - DECEMBER 2017

MAKE ZUCCHINI LASAGNE FOR ONE

ZUCCHINI 1 large zucchini 1. Using a food processor, process the dates,
½ cup of dates sun-dried tomatoes, and salt and pepper into
Available all year ½ cup sun-dried tomatoes a paste.
1 handful coriander leaves 2. Using a potato peeler, slice the zucchini
round, the zucchini 1 tbsp nutritional yeast lengthways.
½ cup of Kalamata Olives 3. Top the zucchini strips with the sweet
is a long, green or Pinch of salt and black pepper paste and layer.
4. Top with nutritional yeast.
yellow fruit. It is 5. Garnish with spring onion, coriander
leaves and olives.
a member of the
RECIPE PROVIDED BY ALANI KEISER, RAW FOOD CHEF AND AUTHOR OF THE RAW SEASONS SERIES OF RECIPE BOOKS AND NUTRISH 'N DELISH
summer squash

family and is more

commonly referred

to as a courgette.
Zucchinis are an

excellent source of
dietary fibre, which
protects the colon
against cancer, aids
proper digestion and
reduces constipation.

Zucchinis are at
their finest during
spring and summer
and are usually
harvested when
they are under 20cm
in length and are
flowering, as this
is when the seeds
are still soft and
immature and the
vegetable is at its
sweetest.

THE ZUCCHINI SKIN IS A
CONCENTRATED SOURCE OF
NUTRIENTS AND ANTIOXIDANT
CAROTENOIDS, INCLUDING LUTEIN,
ZEAXANTHIN AND BETA-CAROTENE.

NUTRITION INFO

Zucchinis contain folate.
Rich in manganese which supports skeletal structures
by contributing to cartilage and bone development,
and aids in the production of certain sex hormones.
High in potassium; an important intra-cellular electrolyte.
Rich source of vitamin C, which enhances iron absorption.

www.fitnesshis.co.za 71

FUEL UP ■ NUTRITION NEWS

SHOP

28% SIR JUICE COLD PRESSED RANGE

THE DEGREE TO WHICH Local premium fruit juice brand, Sir Juice is taking its
PARTICIPANTS IN THE PURE
STUDY WHO CONSUMED 77% OF fresh, zesty offering to the next level with the release
THEIR DAILY CALORIE INTAKE of its Cold Pressed range. Bursting with flavour and
FROM CARBOHYDRATES WERE nutrients, the vibrant new range is free from added
MORE LIKELY TO HAVE DIED sugar, preservatives,
THAN THOSE WITH THE LOWEST artificial flavours, colours
CARBOHYDRATE INTAKE or stabilisers. It is also
(46% OF CALORIES). unpasteurised and is
never heated. Three
RESULTS PRESENTED AT THE EUROPEAN SOCIETY variants are on offer,
OF CARDIOLOGY MEETING IN BARCELONA, AND namely apple, beetroot,
PUBLISHED IN THE LANCET. raspberry, orange,
carrot and ginger; carrot,
MEAT-FREE MONDAY apple, orange, granadilla
and ginger; and apple,
cucumber, spinach,
kale and mint. Available
nationally in selected retail
stores. For more info, visit
www.sirfruit.co.za.

Looking for a meat- FAT VS FAT

free Monday meal Metabolically healthy obese adults who consumed a diet high in
option? Chickpeas
are high in protein, unsaturated fat and low in saturated fat decreased their total cholesterol
fibre, folate and zinc,
and are a versatile by 10 points, according to a meta-analysis conducted by nutrition scientists
pulse that can be at the University of Illinois. However, reductions in 'bad' LDL cholesterol
eaten in many ways. and triglyceride concentrations were marginal, said lead author Bridget A.
Make a big batch of Hannon, which suggests a decrease in 'good' HDL levels. The findings
chickpeas and freeze were published recently in the Annals of Nutrition and Metabolism.
for a convenient,
more economical and
tastier alternative to
tinned chickpeas.

MAKE A CHICKPEA SALAD

1 small red onion, peeled and chopped
1 red chilli, deseeded and finely sliced
2 handfuls ripe red cherry tomatoes, chopped
1 lemon
Olive oil
2 cups Pouyoukas chickpeas prepared as per pack instructions
1 handful fresh mint, chopped
1 handful fresh green basil, chopped
100g feta cheese
Sea salt and freshly ground black pepper

1. Mix the chopped onion, chilli and tomatoes.
2. Squeeze the juice of half a lemon and 3 tbsp of olive oil. Season to taste.
3. Heat the chickpeas in a pan, then add 90% of them to the bowl.
4. Blend the remaining chickpeas, then add these as well. Allow to marinate
for a while. Serve at room temperature.
6. Dress the salad with fresh mint and basil, and crumble over the feta
cheese before serving.

72 NOVEMBER - DECEMBER 2017



FUEL UP ■ FEATURE

HCOUMPNENGSAETIORN>>ByPedrovanGaalen,Editor

THE STRUGGLE IS REAL
WHY YOUR FOOD BILL INCREASES
IN PROPORTION TO THE INTENSITY
AND VOLUME OF YOUR TRAINING

WE’VE ALL BEEN THERE
BEFORE – NECK DEEP
IN THE FRIDGE, ON THE
HUNT FOR MORE FOOD
MERE MINUTES AFTER
DINNER. It’s fairly common

for individuals who train and race
hard to find themselves in this
compromising situation, which is
far from ideal when you’re trying
to maintain race weight or keep
that conditioning you’ve worked
so hard to achieve.

Having devoured all the
leftovers from dinner, and
your pre-prepped lunch for the
next day, you’ll probably be
plagued by feelings of guilt and
resentment at your perceived
inability to control your
cravings. But don’t beat yourself
up about it. There is a perfectly
logical physiological answer
to your plight of ravenous,
insatiable hunger, and it’s called
the compensation effect.

74 NOVEMBER - DECEMBER 2017

■ EXERCISE- “A study ■ SEEKING
INDUCED HUNGER in which HOMEOSTASIS
overweight,
A growing body of research shows sedentary Noakes attributes this response
men and
that, in general, energy expenditure women were to the hunger-stimulating effects
placed on
from exercise results in an associated a rigorous that exercise produces, as the
increase in caloric intake. By exercise
burning calories through intense programme, body tries to return to a state of
or voluminous activity, researchers found that
have found that feelings of hunger for every 10 homeostasis – the more we train,
intensify as the sensitivity of the calories burnt
body’s hormonally-mediated appetite through the more our bodies crave fuel.
signalling system increases. This can exercise, an This process is underpinned by the
also stimulate unconscious changes extra three body’s regulation of energy balance,
in food preferences, and alters the food-derived a dynamic process comprised of a
pleasure response to food in ways that calories were number of metabolic, physiological
significantly boost daily calorie intake. consumed and hormonal components that seek
as a result to achieve energy homeostasis in a
Often referred to as compensation, of increased coordinated fashion.
this exercise-induced hunger not appetite.”
only cancels out the calories burnt When energy balance is
during an exercise session, but it’s disrupted to a large degree, either
not uncommon for hard-training through chronic exercise or calorie
individuals to consume more restriction, or a combination of both,
calories than they expended. This it’s often the most readily available
happens because the body initiates a and immediate source of fuel that
hormonally-driven survival response our brains and bodies crave -
aimed at restoring the energy reserves carbohydrates and sugar. This then
that were depleted, and simultaneously leads to the hormonal cascade that
tries to compensate for future bouts of increases hunger through the release
excessive energy expenditure. of ghrelin. The subsequent release of
insulin when we binge on carbs then
While the degree of compensation increases the ease with which excess
is highly individualised, research calories are stored as fat, particularly
findings suggest that energy intake around our mid-sections.
begins to exceed energy expenditure
by up to 30% during periods of chronic However, there is some
exercising, especially the longer one
spends in an energy deficit.

This theory was confirmed in
an 18-month study on children,
conducted by Boston academics Steven
Gortmaker and Kendrin Sonneville,
and published in 2008. The researchers
investigated what they termed “the
energy gap” – the daily imbalance
between energy intake and expenditure
— and found that when the children in
their experiment exercised, they ended
up eating up to 20 times as many
calories than they had just burned.

This echoes proclamations made
by acclaimed exercise scientist Prof.
Tim Noakes, who stated that exercise
only serves to increase appetite. In
his best-selling book, Challenging
Beliefs, he states: “In forty-one years
of running I have learnt that the
numerous benefits of exercise do
not include any sustained effects on
weight loss.” It is for these reasons
that serious endurance athletes can
often pick up weight during heavy
training blocks for big events such
as marathons, ultra-marathons or
Ironman-distance triathlons.

www.fitnesshis.co.za 75

FUEL UP ■ FEATURE

contradictory information available in “A WELL-
this regard, which goes against the FORMULATED
notion that exercise makes us hungrier. SUPPLEMENT
One such study, presented at the annual IMMEDIATELY
conference of the American College of AFTER A HARD
Sports Medicine, showed how exercise
blunted the appetites of healthy young TRAINING
men who ran for an hour and a half SESSION IS
on a treadmill at a fairly high intensity OFTEN BEST, AS IT
(blood concentrations of acylated ghrelin DELIVERS PRECISE
decreased and they reported a lack of DOSES OF THE
appetite for the remainder of the day). MACRONUTRIENTS
This has led to a view that acute bouts YOUR BODY NEEDS
of intense exercise have little if any MOST TO KICKSTART
compensation effect. THE RECOVERY
AND REBUILDING
Other research shows that lower PROCESS.”
intensity exercise may have a moderate
effect on our desire to eat. More
specifically, a study by researchers at
the University of Copenhagen found
that healthy, sedentary, moderately
overweight young men who exercised at
moderate intensities enjoyed a similar
degree of body fat loss than those
who exercised at higher intensities,
with higher dose exercise inducing
“a small but quantifiable degree of
compensation.”

“IT IS IMPORTANT TO ACKNOWLEDGE AND UNDERSTAND THAT YOUR HUNGER IS A
NATURAL RESPONSE. THE KEY IS TO MAKE BETTER FOOD CHOICES WHEN DIVING
HEAD FIRST INTO THE FRIDGE OR PANTRY CUPBOARD.”

■ M ANAGING following intense exercise. By scheduling level, requires that we eat when hungry
COMPENSATION By scheduling your workouts before your workouts and stop eating when full, instead of
before main force-feeding ourselves at specific
While gaining weight is not a major main meals, you’ll also ensure that a meals, you’ll times of the day and with set amounts
large dose of calories soon follow a ensure that of calories.
concern for most men, the type of weight post-workout supplement. This will a large dose
further satiate any exercise-induced of calories However, this approach to eating
we add is definitely a factor to consider. hunger pangs that may develop. Again, soon follow a requires a reconnection to physiological
We obviously want to avoid derailing the important factor to consider is meal post-workout hunger cues, rather than emotional
our conditioning by adding additional composition and total energy content. supplement. reasons. It can often be difficult to
weight in the form of body fat, especially You don’t want to break the proverbial make this distinction due to the operant
unhealthy visceral body fat. calorie bank in a single sitting, so conditioning instilled in us through
manage your portions. modern dietary practices. However,
It is therefore important to responding to internal physiological
acknowledge and understand that your Also, stay away from high-GI carbs, hunger and satiety cues to determine
hunger is a natural response. In so particularly the processed variety, as when and how much to eat can be
doing, you’ll be prepared for the spike is these can amplify the hormonal response relearnt, according to those who advocate
cravings when you start getting into the mentioned previously. A solid, nutritious this approach. This is the way to restore
meat of a training programme. The key meal comprised predominantly of protein, a healthy and well-functioning hunger
then is to make better food choices when some healthy fats and lots of vegetables response. At the end of the day, this
diving head first into the fridge or pantry will deliver across the macronutrient approach teaches us that it’s healthy to
cupboard. and micronutrient spectrums to feed and eat when hungry. The trick is to eat for
nourish your body. the right reasons and only when you’re
It is also beneficial to eat something truly hungry, and to eat the right type and
immediately after a hard training session. ■ I NTUITIVE EATING amount of food.
In these cases, a well-formulated
supplement is often best, as it delivers Another means to manage compensation Lastly, never use food as a reward
precise doses of the macronutrients your for exercising. Numerous studies
body needs most to kickstart the recovery hunger being touted by a growing demonstrate that individuals who
and rebuilding process. This is usually a contextualise hard or intense exercise
whey shake or protein blend with some number of experts is making a switch to as a reward-worthy endeavour tend to
form of natural higher-GI carb source overeat during post-workout meals, and
to shuttle amino acids into muscle cells what has been termed ‘intuitive eating’, tend to reward themselves with less
more efficiently. This should blunt the healthful meal options. ■
hormonal cascade that drives hunger or mindfulness, rather than habitual
eating. Intuitive eating, at its most basic

76 NOVEMBER - DECEMBER 2017

JOURNEY WORKOUTS

MEALS SUPPLEMENTS

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

FIYRE_APP FIYRE_APP FIYREAPP

SHOW REPORT ■ COMPETITION ROUND UP

2017 MR. OLYMPIA

WHERE: Orleans Arena, Las Vegas WHEN: 14-17 September 2017

CSOHVOEWRAGE PHOTOGRAPHY BY GARY PHILLIPS
ALL THE LATEST ACTION
FROM THE COMPETITIVE Classic Physique
PHYSIQUE STAGE 1 Breon Ansley 2 Chris Bumstead 3 George Peterson

IBFF SOUTH AFRICAN CHAMPIONSHIPS

WHEN: 9 September 2017 WHERE: Kaleido Auditorium, Kempton Park

Mr. Fitness Board Shorts Mr. Fitness Model
1 Michael van Niekerk 2 Wayne Young 3 Heinrich Fourie 1 Sheldon Thirion 2 Janco van der Westhuizen 3 Jason de Villiers

Mr. Athletic Small Mr. Athletic Tall PHOTOGRAPHY BY MARIUS BADENHORST
1 Jacques van Tonder 2 Bafana Msiwa 3 Anga Ndum-Ndum 1 Vincent Xaba 2 Dean Els 3 Michael van Niekerk

78 NOVEMBER - DECEMBER 2017

IFBB SA NATIONAL CHAMPIONSHIPS

WHEN: 1-3 September 2017 WHERE: The Ridge Casino, Witbank

OVERALL 2 2
MEN’S

ATHLETIC
PHYSIQUE

1 1
Men’s Muscular
Men’s Athletic Physique Physique
U/1.78m 1 Roger de Kramer
1 Hazem Malaka 2 Matthew Albrecht
2 David Tshose 3 Kyle Gary Pietersen
3 Tiaan van Graan 3 3

PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA 22

1 1
Men’s Athletic
Physique U/1.74m Men’s Athletic
1 Siyanda Sibango Physique O/1.78m
2 Ivanilson Abilio 1 Devonshire Pillay
3 Landu Mtyia 2 Ryan Leach Men’s Fitness
3 3 Francois Chapman 3 1 Peter Lekoma

SHOW REPORT ■ COMPETITION ROUND UP

USN GENTLE GIANT NABBA/WFF SOUTH AFRICAN NATIONAL CHAMPIONSHIPS
CLASSIC 2017
WHEN: 7 October 2017 WHERE: Unisa, Pretoria
WHEN: 16 September 2017
WHERE: Carnival City, Johannesburg

MEN’S 2 2
ATHLETIC
PHYSIQUE
OVERALL
Athletic Physique U/1.74m
1 Boaventura Macuacua
2 Cal Soliugram
3 Collen Mabusela Kekana

1 3 1 3
Male Sportsmodel Male Sportsmodel
U/1.72m O/1.72m
1 Clint Arendse 1 Romeo Moffat
2 Quinon Wolfaardt 2 Tumi Seeco
3 Kayalabo Ngudu 3 Lafras Taljaard

Athletic Physique O/1.74m
1 Francois Chapman
2 David Tshose
3 Tiaan van Graan

PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA 2 2
PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA
1 1
Bermuda Model
1 Reece da Silva Male Fitness Body
2 Sheperd Mfakose (Classic Bodybuilding)
Men’s Muscular Physique 3 David Selepe 1 Jures Pieterse
1 Roger de Kramer 2 Bafana Msiwa
2 Kyle Pietersen 3 3 William Motingoe 3
3 Matthew Albrecht
* All results and spelling as supplied by the event organisers. Fitness His Edition
80 NOVEMBER - DECEMBER 2017 accepts no responsibility for any errors or omissions. ■



Since the first Pak can rolled off a Jersey assembly line in ‘83, we’ve prided
ourselves in leading by example. Not content to follow, we’ve blazed our
own trail in the iron underground for close to four decades. We’ve been out
in front of the trends, the fads and the flashes in the pan. Being on the
frontline in defending the nutritional regimens of the hardest training
athletes in the world, as the “True Original” training multivitamin, we’ve
won the trust of the bodybuilders and powerlifters who lead the pack. In the
front of their minds, at the top of their lists, when the time came to put in the
work, it was Animal Pak that they called upon. Since day one, Pak has been
the one they could count on, the one who stood the test of time, the one to
lead from the front. Today, the original Animal Pak is also available in powder.

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