Fitness His Edition Issue 33

PULLDOWNS ALTERNATIVE:
Perform a rep on
This machine replicates the each arm in an
retraction movement at the alternating fashion.
lat pulldown cable machine
to activate the large muscles www.fitnesshis.co.za 49
of the back, the latissimus
dorsi. The lever arms move
independently for improved
neuromuscular involvement
and symmetrical muscle
development.

STARTING: Grasp the handles
using a wide overhand grip. Pull
the weight down and position
yourself on the seat with your
thighs secured under the
padded supports and your arms
extended overhead.

THE MOVEMENT: Pull the
handles down towards your
upper chest. Squeeze your
shoulder blades together at the
bottom of the movement and
hold for a count before returning
to the starting position with
your arms and shoulders
fully extended.

MUSCLES TARGETED:
Latissimus dorsi, Biceps,
Rhomboids, Lower Trapezius

“SQUEEZE YOUR SHOULDER
BLADES TOGETHER AT THE BOTTOM
OF THE MOVEMENT AND HOLD
FOR A COUNT BEFORE RETURNING
TO THE STARTING POSITION.”

TRAINING ■ WORKOUT

REECE’S PRIORITY
TRAINING WORKOUT SPLIT

FRIDAY:
SHOULDERS

Shoulder press machine
Dumbbell presses super-
setted with lateral raises
Bent over rear delt flyes

SHOULDER PRESS REECE’S PRIORITY TRAINING WORKOUT SPLIT

This machine replicates the overhead THURSDAY: HAMSTRINGS
press on the frontal plane, activating
the deltoids. The trajectory is the Stiff-legged deadlifts
safest for shoulder articulation to
limit joint stress. The lever arms Lying leg curls super-setted with single-leg leg curls
move independently for better
neuromuscular involvement and Seated leg curls (6 sets starting light - last 2 heavy)
symmetrical muscle development.

STARTING: Sit on the seat and grasp
the handles on each side with an
overhand grip.

THE MOVEMENT: Press the handles
upward until your arms are extended
overhead. Maintain a slight bend in your
elbows. Lower the handles back down to
the starting position and repeat.

MUSCLES TARGETED: Deltoids, Triceps
Brochii, Upper Trapezius

50 JANUARY - FEBRUARY 2018

REECE’S PRIORITY
TRAINING WORKOUT SPLIT

SATURDAY:
LOWER CHEST
& TRICEPS

Flat dumbbell presses

Seated chest presses

Decline bench presses

Cable pushdowns

Skull crushers

Dipping machine

SEATED CHEST PRESS

This machine replicates the dumbbell extension movement on
the flat bench. It is ideal for activating the mid to lower chest
muscles. The trajectory follows the best physiological movement
for shoulder articulation. The lever arms move independently
for better neuromuscular involvement and symmetrical muscle
development.

STARTING: Adjust the seat THE MOVEMENT: Exhale
on the chest press machine to while pushing the handles
your preferred setting. Grasp forward. Squeeze at the top of
the handles with a shoulder- the movement. Bring the handles
width grip. back towards your chest
while inhaling.

MUSCLES TARGETED: Pectoralis Major, Triceps, Anterior Deltoids

www.fitnesshis.co.za 51

TRAINING ■ WORKOUT

SKULL CRUSHERS

STARTING: Grasp the EZ bar THE MOVEMENT: Bend your
with an overhand grip. Sit on a flat elbows to lower the EZ bar down,
bench, with your feet placed flat under control, towards your
on the floor, hip width apart. Lean forehead. Reverse the movement
back to lower your upper torso by extending your elbows to
onto the bench. Press the EZ bar bring the EZ bar back up to the
up until your arms are extended. starting position.

MUSCLES TARGETED: Triceps

FORM TIP: Keep
your upper arms at
a 45° angle relative
to your shoulders
throughout the
movement.

52 JANUARY - FEBRUARY 2018

TRICEP DIPS

STARTING: Sit upright pointing back as you
on the seat. Grasp do so. Return to the
the handles in the starting position under
narrowest position. control by flexing your
elbows. Allow the lever
THE MOVEMENT: bar to rise until you feel
Push the levers down, a slight stretch in your
keeping your elbows shoulders.

MUSCLE TARGETED: Triceps Brachii, Anterior
Deltoid, Pectoralis, Rhomboids, Levator Scapulae,
Latissimus Dorsi

PLATE-LOADED TRAINING

Reece's workout was performed using
Powercore 750 Series gym equipment, an
affordable plate-loaded range of training
equipment designed for heavy duty
commercial use. It is available in South
Africa through MiFitness.

Through improved ergonomics,
biomechanics and applied exercise science,
the concept of plate-loaded strength training
equipment now allows gym-goers to achieve
advanced strength training objectives and
superior symmetry and balance, while still
enjoying the safety of machine-based training
without compromising on the freedom and feel
offered by free weights.

This is achieved by enabling users to move
both limbs at the same time, individually
for unilateral training or in an alternating

fashion, with the option of loading
different weights for each side to
improve imbalances or focus on
weak areas. They also allow you to

train independently without the need for a
spotter or a partner, which makes plate-

loaded equipment well suited to any schedule
or training requirements.
However, plate-loaded
equipment is also more effective
than conventional weight
training machines. They offer
ergonomic advantages due
to the fact that they utilise
converging and diverging
arcs of motion, and the
equipment also reduces
the frictional resistance
commonly associated with
conventional machines due to
the absence of guide rods, cables

and sliding weight stacks.
Most plate-loaded equipment lends
itself to popular pushing and pulling
movements, but many plate-loaded machine
manufacturers have developed equipment
that can accommodate more isolated rotary
movements for targeting individual
muscle groups.
Visit www.mifitness.co.za/powercore-
gym-equipment/ to view the full range. ■

www.fitnesshis.co.za 53

TRAINING ■ FITNESS NEWS 2

RESEARCH THE NUMBER OF WEEKS
OF INACTIVITY IT TOOK
LIFT WEIGHTS, FOR FIT, YOUNG PEOPLE TO
LIVE LONGER START SHOWING SIGNS OF
Strength training was significantly LONG-TERM DISEASE RISK.
more likely than cardio to prevent
premature death, especially RESEARCH PRESENTED AT THE 2017
cancer-related death. That was the EUROPEAN CONGRESS ON OBESITY
finding from research conducted HELD IN PORTUGAL.
at the University of Sydney, which
studied 80,000 adults over the age of TRAINING
30. Those who engaged in strength
training just twice a week were RESEARCH, NEWS, AND THE LATEST PRODUCTS
31% less likely to die from cancer. TO BOOST YOUR HEALTH AND FITNESS
All-cause premature mortality risk
dropped by 23%.

However, those who combined
both aerobic and strength training
had the best outcomes overall.
Findings were published in the
American Journal of Epidemiology.

ACSM’S HEALTH & FITNESS
JOURNAL® 2018 FITNESS TRENDS

1. HIGH-INTENSITY 2. GROUP TRAINING 3. WEARABLE 4. BODYWEIGHT 5. STRENGTH
INTERVAL Group exercise TECHNOLOGY TRAINING TRAINING
TRAINING instructors teach, lead, Wearable technology Dropping down from Most health and fitness
HIIT typically involves and motivate individuals includes activity trackers, the number 2 position professionals still
short bursts of high- through intentionally- smartwatches, heart rate in 2017, bodyweight incorporate some form of
intensity exercise followed designed larger group monitors, GPS tracking training remains popular strength training into the
by a short period of rest exercise classes. Group devices, and smart eye in various gyms and comprehensive exercise
or recovery and typically programmes are designed glasses. health clubs around the routines of their clients,
takes less than 30 to be effective sessions world. Typical body weight ensuring this trend keeps
minutes to perform. HIIT for different fitness levels training programmes its spot on the list from
makes a return to the and are motivational use minimal equipment, 2017.
top of the list, having last with instructors having which makes it a very
reach the position in 2014. leadership techniques inexpensive way to
that help individuals in exercise effectively.
their classes achieve
fitness goals. ROUNDING OUT THE TOP 10 FOR 2018 ARE:
6. Educated, certified, & experienced fitness professionals
7. Yoga
8. Personal training
9. Fitness programmes for older adults
10. Functional fitness.

54 JANUARY - FEBRUARY 2018

EXERCISE AWAY INFLAMMATION

Endurance training can help deal with muscle inflammation,

according to a paper co-written by faculty at Binghamton

University, State University of New York, and Karolinska Institutet

and Karolinska University Hospital in Stockholm, Sweden.
Researchers found that endurance exercise altered microRNAs
that target and down-regulate immune processes, and decreased
different microRNAs that target and up-regulate mitochondrial
content at the protein level. This decreased the number of immune
cells that attacked muscle, and healed muscle faster by increasing

aerobic metabolism through mitochondrial biogenesis.

LOSE FAT, 7K.7G1
ADD MUSCLE
The total amount of
Training with weights while on a low-calorie diet fat lost by participants

preserves lean muscle mass and aids fat loss, in the Wake Forest
University study, who
better than cardio and calorie restriction, say
researchers from Wake Forest University. Following combined diet and
an 18-month study of 249 overweight or obese adults, weight training. Those
restricting calories plus resistance training in the
form of weight-machine workouts resulted in less who combined diet
muscle loss, but significant fat loss, when compared and walking lost about
to dieting plus walking or dieting in isolation.
7,25kg, while diet
80% alone resulted in about
4.53kg of fat lost over

18 months.

EXERCISING TO DEATH THE RATIO OF 295 PATIENTS RECEIVING
TREATMENT AT A MENTAL HEALTH CLINIC WHO
Training intensely for 7.5 hours or BELIEVED EXERCISE HELPED IMPROVE THEIR
MOODS AND ANXIETY MUCH OF THE TIME. 85%
more per week can raise a person’s SAID THEY WANTED TO EXERCISE MORE.

risk of developing coronary artery THE STUDY, CONDUCED BY MICHIGAN STATE UNIVERSITY AND UNIVERSITY
OF MICHIGAN RESEARCHERS, WAS PUBLISHED IN THE JOURNAL GENERAL
calcification (CAC) by middle age by HOSPITAL PSYCHIATRY.

27%. CAC is a buildup of calcium in TBOEGTTEETRHER

the artery walls of the heart that Yet more research reveals the benefits of
exercising with a group. Researchers at
makes arteries less flexible and is the University of New England College of
Osteopathic Medicine found working out in a
often associated with heart disease group lowers stress by 26% and significantly
and premature death. Researchers, improved quality of life. Those exercising in
led by scientists from the University a group also boosted mental well-being by
of Illinois and Kaiser Permanente, 12% and emotional stability by 26%. They also
tracked the exercise habits of more reported a 26% reduction in perceived stress
than 3,000 people over 25 years. levels. The results were published in the Journal
White men were particularly at risk, of The American Osteopathic Association.
with an 86% higher risk of CAC
from high volume intense exercise. www.fitnesshis.co.za 55
About 40% of people who exercised
the most developed any amount of
calcification after 25 years.

TRAINING ■ EXERCISE GUIDE AIM FOR THE
TOES TO PASS
TIP: Make sure BETWEEN YOUR
your fingers and HANDS WITH
thumbs wrap YOUR LEGS
around the bar for TOGETHER.
a secure grip.
TIP: Keep your head inside your arms
STRICT throughout the entire movement.
TOES-
TO-BAR WHAT IT WORKS...
The toes-to-bar exercise is one of the most
(TTB) effective ways to develop your abdominal muscles,
particularly the visually appealing muscles of your
CREATE THE rectus abdominis and your external obliques to
ULTIMATE accentuate that sought-after V-taper at the waist.
MID-SECTION It is also a functional exercise that helps to develop
FROM TOP TO serious strength in the hip flexors, with carryover into
BOTTOM WITH sports performance and everyday movements.
THIS MOVE MUSCLES TARGETED

STARTING Primary: Rectus abdominis Synergists and stabilisers:
Iliopsoas, tensor fasciae latae, sartorius, rectus femoris,
Hang under a bar with a hollow adductor longus and brevis, obliques, quadriceps
body position, holding the bar
with a shoulder-width overhand “THIS IS A GREAT EXERCISE
grip. Your legs should hang TO DEVELOP YOUR
directly below you with your toes
pointing downward. ABDOMINAL MUSCLES,
PARTICULARLY THE VISUALLY
THE MOVEMENT
APPEALING MUSCLES.”
Keep your shoulders down and
close to your ears. Keep your
body still – no swaying or kipping
– as you engage your core and
hip flexors to raise your legs
up. Keep them extended as you
continue to lift them by flexing
your hips, until your feet touch,
or go past the bar. Lower your
legs in a slow, controlled manner
to a dead, still hang.

FORM CHECK:

Your arms and legs should remain completely straight
during a strict toes-to-bar. Ideally, there should be very
little swinging during the movement.

56 JANUARY - FEBRUARY 2018

TRAINING ■ FORM FIRST

SIDE PLANK

WITH WEIGHTED OVERHEAD REACH
THE SIDE PLANK IS AN UNDERRATED yet highly effective and beneficial core exercise.

Caution: Do not hold your breath To start: Hold a kettlebell in one hand, Supporting arm: Support your body

during the exercise as a means to in the top corner, with an overhand grip (palm weight on your forearm. Ensure your upper
facing you). Lie on one side with your legs arm is directly beneath your shoulder,
maintain abdominal bracing. stacked and fully extended. Using your lower perpendicular to your body, with your elbow bent
elbow and forearm as the support, push your at 90 degrees. Keep this arm in line with the
hips away from the ground. Your body should extended arm.
form a straight line from shoulders to ankles.
Extend and rotate the arm holding the kettlebell Torso: Maintain alignment from your head,
into the overhead position.
through your neck and into your hips.
Kettlebell: Keep the kettlebell locked out
Hips: Keep your glutes engaged and don’t
and in position above your shoulder throughout
the movement. allow your hips to sag or drop.

Hand: Hold the kettlebell with a regular grip Abdominals: Throughout the exercise,

– the top corner of the handle should sit in the keep your core muscles braced to maintain
palm of your hand, with the kettlebell positioned alignment from head to feet.
on the outside of your arm.
Legs: Place your upper leg directly on top of
Extended arm: Keep the elbow of your
the lower leg. Keep your knees locked and do
extended arm locked (not locked out) and your not allow them to drop towards the floor.
arm overhead.
Feet: Balance on the outer side of the foot of
Head and neck: Keep your head and
your supporting leg and not the sole, to ensure
neck aligned. Avoid bringing your head too better stability.
far forward or poking your chin out. Keep your
neck in line with your spine and avoid raising or WHAT IT WORKS:
dropping your head. This isometric core exercise
targets the often neglected oblique
muscles in your midsection. However,
when executed correctly, it also activates
the quadratus lumborum, part of the
posterior abdominal wall that plays a
prominent role in spinal stability. This
helps to improve balance and stability
throughout the body, with beneficial carry-
over into other functional movements.
Additional benefits of this complex
exercise include improved strength
and mobility in both the hips

and shoulders.

PRIMARY MUSCLES TARGETED: Obliques ABOUT THE ATHLETE: Andrew Ramsay is a strength & conditioning specialist,
STABILISERS: Gluteus (medius, minimus and lower fibres of maximus), 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
tensor fasciae latae, quadratus lumborum, psoas major, iliocastalis Level 1 instructor. He is a two-times National Powerlifting champion (74kg
lumborum, iliocastalis thoracis, hip adductors, latissimus dorsi, division), with personal bests of 217.5kg in the back squat, 140kg in the bench
pectoralis (major and minor), levator scapulae press, and 260kg in the deadlift. Follow him on Instagram @trainerdrew.

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

www.fitnesshis.co.za 57

POWER UP ■ EXERCISE SCIENCE

BETTER HARNESS
YOUR INTERNAL CAPACITY

TO GENERATE POWER

>> By Justin Maguire, Hulk Enterprises

UYTOONRULQREUAESH ABOUT THE
AUTHOR:
Justin
Maguire is a
transformation
specialist,
biochemistry
geek and
biomechanics
nerd working
toward making
better bodies
and minds

DESPITE WHAT WE'VE BEEN LED TO BELIEVE BY OVERLY G■ORNEEGUALWARTIYON
SIMPLISTIC EXPLANATIONS OF BIOMECHANICS, HUMAN
MOVEMENT IS NEVER LINEAR. Characterised by intermittent tension that The natural and efficient orchestration

travels in waves via a continual fascial network, our anatomy is designed to dissipate force of movement is a wondrous process.
and load through a tensegrity structural network comprised of different types of tissues.
Subtle yet complex, our body is
From our ankles to our neck, the degree of rotation available at our joint structures
is what ultimately determines our ability to move optimally. The degree to which constantly being reprogrammed by our
available rotation and relative control occur will dictate our ability to exert maximal
force through our gross motor functions. brain and CNS to prevent excessive

■ DECLINING CONTROL strain and harm.
However, when this mechanism gets
However, throughout our lives our During this process, neurotransmitters Pollution,
play an important role in regulating nutrition, 'short-circuited', the same systematic
capacity to exert active control over our synaptic programming, either increasing and other contractions that have the potential
or redirecting tension within our lifestyle- to ensure pain-free movement can
natural movements starts to dwindle, physiological structures. related also result in excessive tension. The
factors, all negative impact of this on movement is a
resulting in an inevitable loss of efficient However, various factors, including influence the limitation in the rotation of our anatomical
environmental inputs such as pollution body’s ability structures and a loss of proprioception in
motion and, subsequently, power. This and nutrition, and other lifestyle-related to deliver our neuromuscular junctions.
factors, all influence the body's ability the right
happens for a number of reasons. to deliver the right chemical signals chemical Take, for instance, knee, neck, elbow or
Of primary concern in this regard is and allow optimal neurotransmitter signals. lower back pain. Our extremities usually
production and output. Due to these take strain due to a lack of awareness
our central nervous system (CNS), which stresses of modern day life, physiological of our centre of mass and core, both in
is highly complex, with our brain the havoc is often the outcome. terms of alignment and engagement,
centre of this system. Our brain, via our either throughout the day during everyday
CNS, sends orchestrated programmed movements, or during exercise.
commands that initiate systematic
movement at our peripheries, thereby More specifically, tissue around our
controlling our limbs and our movements.

58 JANUARY - FEBRUARY 2018

rib cage regulates breathing tone A lack ■ STRENGTH
and subsequent oxygen exchange. of spinal LEAKS
Stress, however, will impair the movement
function of the diaphragm. In this and pelvic Any biomechanical
instance, intense training coupled with rotation
a poor diet may cause our physiology will cause abnormality also limits
to enter a heightened state of hyper- excessive
tonicity (excessive tone), which will rotation in our strength and our
negatively impact our breathing our knees,
tone and, subsequently, our muscle neck, potential to generate power.
contraction potential. shoulders, Power and strength are
wrists,
Furthermore, when the tissue ankles and/ both generated through the
around our centre of mass is too or elbows. most efficient orchestration of
stressed to stretch, force redistribution movement between the central
does not effectively dissipate and peripheral nervous systems.
throughout our continuous fascial With the excessive excitation of our
network. Instead, force will congest anatomy, the relay of signals can
around an area where the greatest become lost.
capacity for rotation exists. When our
bodies are unable to efficiently harness This often leads to the
and utilise the energy generated from overuse of accessible tissue in
our core and transfer it to the limbs, our extremities as our bodies
the outcome is often the overuse of compensate for the inhibition of
the extremity. our core musculature and joint
structures. In order to produce
For example, a lack of spinal greater power, torque generated
movement and pelvic rotation will from all our anatomical structures
cause excessive rotation in our knees, should act in synergy. When this
neck, shoulders, wrists, ankles and/ happens, gross motor function
or elbows. These smaller, effectively happens in a state of balance and
weaker structures are likely to under complete control. This
deteriorate at a more rapid rate, which is what generates the
is why injury is more common at greatest torque.
these points. This is symptomatic of a
biomechanical issue nearer our centre
of mass, rather than a direct issue in
the extremity.

“OUR EXTREMITIES USUALLY ■ CORRECTIVE STEPS movement is needed, more so than
TAKE STRAIN DUE TO A LACK OF another hard session.
AWARENESS OF OUR CENTRE OF To counteract this effect and restore
MASS AND CORE, BOTH IN TERMS It therefore pays to know when to
OF ALIGNMENT AND ENGAGEMENT, balance, both low neuromuscular hold back the throttle in training, using
exercise more as a restorative tool a
EITHER THROUGHOUT THE DAY threshold activity and highly intense imed at correcting biomechanical
DURING EVERYDAY MOVEMENTS, dysfunction, rather than further
weight training may provide a safe and hammering a body that is already in
OR DURING EXERCISE.” a state of disrepair.
effective strategy.
In this regard, both the pelvis and By taking a step back when things
feel off to perform a session of mobility
spine are important areas to focus on and stretching may be enough to
as an increase in femoral and spinal restore balance to the body's tensegrity
rotation will lead to greater gross structural networks. In doing so, you'll
anatomical movement. The potential ensure you have the capacity to generate
outcome of this is increased global more torque through our movement
proprioception. chains, which sets the foundation for a
more powerful training session the next
The secret is knowing when to time you visit the gym. ■
implement a rehabilitative routine of
low neuromuscular threshold activity,
as opposed to more aggressive high-
intensity hypertrophy workouts. In this
regard, pain and limited range of motion
are clear signs that recovery through

www.fitnesshis.co.za 59

TRAINING ■ WORKOUT

QUICK START WORKOUT GUIDE

1BET0TMEROVBEOSDYTO A
SIMPLIFY YOUR APPROACH TO WEIGHT
TRAINING WITH THIS 6-WEEK WORKOUT
>> By Pedro van Gaalen >> Performed by Leandré van Zyl >> Photography by Richard Cook >> Shot on location at Train Boutique www.train-gym.co.za

It's human nature to think that the more complicated something is, The moves:
the more effective it will be, and weight training is no different. We've 1. Barbell squat press
always been told to change things up often to keep from stagnating, but 2. Stiff-legged deadlift
when you change too many variables too often it becomes hard to know with barbell row
what's working and what isn't. 3. Lunge matrix & shoulder complex
4. Battling rope slams + burpee
An effective strength training programme doesn’t need more than 4 5. Goblet squat with arm curl
exercises per workout, if you select the right exercises, that is. One way to 6. Suitcase deadlift into single-arm
ensure that is achieved is by training movements, not muscles. overhead carry

The key to developing the most suitable functional training programme is to
therefore utilise exercises that target and enhance the body’s basic movement
patterns, which incorporate multiple muscle groups in every move.

The dominant movements are: boost in the process, then movement- 7. Up-down plank push-up
Forward and backward based functional training is the answer. 8. Landmine 180
9. Overhead off-set get-up lunge
Lateral (side-to-side) ■ KEEPING IT SIMPLE 10. Elevated hip extensions

Rotation and anti-rotation In 2018, rather keep it simple by reverting HERE’S WHAT YOU NEED TO KNOW...

Pulling back to the tried and trusted multi-joint The workout programme WEEK 1: Circuits
WEEK 2: Supersets
Pushing exercises that target the main movements changes every week, WEEK 3: Pyramids
WEEK 4: EMOM
Hinging to deliver real results. This approach using the same 10 moves WEEK 5: AMPRAP
contained here. Week 1 WEEK 6: Tabata
Extension ensures that you don't get bogged down starts off in a circuit style
fashion, with the following
Training according to movement in the detail and start obsessing over the weeks in supersets,
patterns also means you can stop pyramids etc, all using the
stressing over which form of bench press trivial elements of a programme, like same 10 moves.
to include in your training, or the pros and
cons of back squats versus front squats. exercise selection and order.
If your goal is simply to improve your body With this quick-start workout
composition, and get a health and fitness
guide, we have selected 10 of the most
effective exercises you can do in the
gym, ensuring we target every major
muscle group, and have arranged them
in various ways using a variety of exercise
programming methods.

60 JANUARY - FEBRUARY 2018

10 OF THE MOST EFFECTIVE
EXERCISES YOU CAN
DO IN THE GYM

A

WEEK 1: C
CIRCUITS B

Perform each exercise
in the order they’re
listed, in a circuit fashion.
That means performing
10 reps of an exercise, then
moving directly to the next,
until you complete all 4 moves.

■ O nly rest once you’ve completed
a full circuit.

■ K eep your rest periods to
45-90 seconds.

■ C omplete 3 circuits in total.

WORKOUT 1

1. Barbell squat press

2. Stiff-legged deadlift with
barbell row

3. Overhead off-set get-up lunge

4. Battling rope slams + burpee

WORKOUT 2

1. Goblet squat with arm curl
2. Suitcase deadlift into
single-arm overhead carry
3. Lunge matrix & shoulder
complex
4. Up-down plank push-up

WORKOUT 1 FORM TIP: 1 BARBELL SQUAT PRESS
Ensure that
1. Barbell squat press your knees STARTING:
2. Suitcase deadlift into don’t cave
single-arm overhead carry inward as Stand with your feet placed shoulder-width apart.
3. Landmine 180 you descend Hold a barbell on your shoulders using the clean
4. Elevated hip extensions into the deep grip with your elbows high, the bar resting across
squat. your collarbone and your fingertips underneath.

Sign-up for weeks 2-6 of the THE MOVEMENT:
ultimate workout, to start 2018 on
the right foot in the gym. Scan the Squat down by pushing your hips back and knees
QR code or visit www.fitnesshis.co.za out while keeping your torso upright. Forcefully
and sign up to have your workouts extend your hips and knees to drive your body back
delivered directly to your inbox. up. As you approach full extension, push the bar
up overhead until your arms are fully extended in
the locked-out position (elbows slightly bent, not
locked out). Return to the starting position.

www.fitnesshis.co.za 61

TRAINING ■ WORKOUT

2 BATTLING ROPE FORM TIP: B A
BURPEE SLAMS Ensure that
you move E
STARTING: your hands
Grasp each end of a battling rope high and KEEP YOUR
in either hand, using a strong low, and fast BACK STRAIGHT
neutral grip (palms facing in). enough for THROUGHOUT
Position your feet shoulder-width the waves to THE ENTIRE
apart. Hinge at your hips to drop make it all MOVEMENT.
down into a semi-squat position, the way down
with your knees bent and your the rope.
torso tilted forward at the hips.
Lean back slightly.

THE MOVEMENT:
Tuck your elbows in at your
sides, maintaining a slight bend
in your elbows as you start to
pump your arms up and down
in tandem to create waves that
run along the length of the rope.
Perform 3 double-arm slams.
Once complete, perform one
burpee. Repeat the sequence.

C

D

62 JANUARY - FEBRUARY 2018

A FORM TIP: Keep A B

your head and FORM TIP:
neck aligned, Don’t allow
back straight your torso
and knees
slightly bent. C to tilt or
rotate to
B either side
during the
movement.

CD

STIFF-LEGGED FORM TIP: Maintain perfect
upright posture throughout
3 DEADLIFT WITH the walk and deadlift.
BARBELL ROW
4 SUITCASE DEADLIFT INTO
STARTING: SINGLE-ARM OVERHEAD CARRY
Stand upright, holding the barbell with
hands placed shoulder-width apart using STARTING:
an underhand grip and your legs positioned Place a heavy dumbbell – one that you are still able to
hip-width apart. lift overhead – on the floor. Stand next to it.

THE MOVEMENT: THE MOVEMENT:
Lower the weight down to the floor by Push your hips back and bend at the knees to lower
hinging at the hips and bending forward yourself down to the dumbbell. Grasp the dumbbell
at your waist. Lower the weight as low as with the hand on that side. Do not round your lower
you can while maintaining a slight bend in back in the deep deadlift position. Stand back up holding
your knees. From this position, with your the dumbbell by extending your hips and knees. In the
arms hanging straight down, row the bar upright position, clean the dumbbell up to your shoulder
up towards the lower aspect of your chest. and then press it up overhead. Maintain this extended
Squeeze your shoulder blades together at overhead position as you walk 20 metres, taking normal
the top of the movement, then slowly lower strides. Turn, place the dumbbell on the floor and repeat
the barbell back down. Contract your glutes the movement sequence with the other arm.
forcefully to initiate the hip extension and
return to the starting position, then repeat. CAUTION: THE SUITCASE DEADLIFT IS AN
ADVANCED MOVEMENT THAT SHOULD
FORM TIP: Maintain a slight bend NOT BE EXECUTED UNLESS YOU’VE
in the knees when performing this MASTERED THE CONVENTIONAL DEADLIFT.
movement. Do not lock out your
knee joints.

www.fitnesshis.co.za 63

TRAINING ■ WORKOUT 5 GOBLET SQUAT WITH ARM CURL

A

FORM TIP: Keep your chest STARTING: THE MOVEMENT:
and head up, your back Stand holding a kettlebell
straight and your heels on on the horns, close to Engage your core as you
the ground at all times during your chest, with your feet
the movement. positioned slightly wider squat down. Slip your
than shoulder-width apart.
B elbows between your knees.
C At the bottom position pause
briefly, extend your arms,
then curl the kettlebell back
up. Drive up through your
heels and extend your knees
and hips to return to the
starting position.

FORM TIP:
Ensure
your knees
extend out
in the same
direction
as your
toes during
the squat,
which
should be
pointed out
slightly.

6 LANDMINE 180S A B

STARTING: FORM TIP:
Pivot on the
Grasp the free end of an anchored balls of your
barbell with both hands. Raise it feet as you
to shoulder height with your arms rotate.
extended in front of you. Position
your feet in a wide stance.

THE MOVEMENT:

Rotate your trunk and hips as

you swing the barbell under

control down and around to one
side. Reverse the motion to swing
the barbell back up through the
starting position to the other
side in one fluid movement,
rotating your torso through 180
degrees. Continue alternating the
movement for the required reps.

64 JANUARY - FEBRUARY 2018

A C
B

FORM TIP: Keep your fore
foot and heel in contact
with the ground throughout
the movement.

MAINTAIN AN UPRIGHT 7 LUNGE MATRIX & SHOULDER
TORSO DURING THIS COMPLEX. DUMBBELL COMPLEX

STARTING:
Stand holding a dumbbell in either hand.

THE MOVEMENT:
Take a big step backward to perform a reverse lunge. As you step back,
lift the dumbbells up into a front raise. Stand up, then lunge forward
with the same leg. As you descend, perform a lateral raise. Once all the
moves are completed, continue the sequence with the other leg.

www.fitnesshis.co.za 65

TRAINING ■ WORKOUT FORM TIP: C
Keep your chest B
A up and back flat
as you drop into
FORM TIP: Place your forearms on the the kneeling
floor with your upper arms and elbows position.
directly under your shoulders.
A
B

C

D 9 OVERHEAD OFF-SET GET-UP LUNGE

8 UP-DOWN PLANK STARTING:
PUSH-UP
Stand upright, holding a dumbbell in your right hand, with
STARTING: your feet together. Clean the dumbbell up to your shoulder and
Drop down into an extended plank position. then press it up overhead.
Place your feet together and your legs
stretched out behind you, with your toes on THE MOVEMENT:
the floor. Raise your body upward, keeping
your head, neck, back and legs in alignment. Maintain this extended overhead position of the dumbbell
as you sit back into a semi squat. Lunge back with your right
THE MOVEMENT: leg and drop into a half-kneeling position, with your right knee
Lower your right forearm to the floor, on the ground. Lunge back with the left leg into a kneeling
then lower your left forearm. Extend your position on the ground. Step your left foot forward to return to a
left arm and then your left, to half-kneeling position, before lifting the right leg up to return to
return to the extended position. the semi squat. Extend back to the standing position, swap the
Perform a push-up. Repeat the dumbbell to the other hand and repeat the movement pattern
movement sequence, this time starting with the left leg.
starting with the left arm.

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10 ELEVATED HIP EXTENSIONS

STARTING:
Lie with your shoulders on the ground, your armsby your side, and
your feet placed up on a flat bench positioned perpendicular to your
body. Bend your knees to form a 90-degree angle.

THE MOVEMENT:
Engage your glutes, squeezing hard and pushing through your heels to
raise your hips up. Pause for two seconds at the top position, then lower

A your hips back down.

B

FORM TIP:
Extend from
your hips, not
your lower
back.

THE PRINCIPLES OF HIGH-INTENSITY WEIGHT TRAINING IDEALLY YOU
SHOULD BE
1USE 2KEEP THE 3PROGRESSIVE OVERLOAD LIFTING AS
DEMANDING INTENSITY HIGH These workouts are structured in HEAVY AS
MULTI-JOINT The key is to exercise at such a way that they ensure progressive YOU CAN
COMPOUND an intensity that leaves overload. You will push yourself harder AND RESTING
EXERCISES you breathing hard during and harder at each session to ensure you AS LITTLE AS
Big compound each set. Ideally you achieve results, even though the exercises POSSIBLE
exercises require a should be lifting as heavy you perform don’t vary that much. You can BETWEEN SETS.
maximum amount of as you can and resting as also progress by increasing the weight
energy to perform and little as possible between you use, performing more work per time
recover from, because sets. Every exercise interval (density or volume), decreasing
multiple joints and should be performed at your rest periods or increasing the
muscles are involved. maximum intensity. duration of your workout. ■

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

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SUPPLEMENTS

THE LATEST PRODUCT RELEASES AND
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USN BLUELAB™ WHEY

RASPBERRY WHITE CHOCOLATE FLAVOUR
USN’s innovative BlueLab™ consumer taste-
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carbohydrates and 1.6g of sugar.

PRIMAL WHEY PROTEIN aid tissue repair and muscle building.
Primal Whey Protein contains a The addition of Digezyme® provides a
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including amylase, lactase, cellulose,
a rapidly-absorbed blend of whey lipase and protease, to assist with
better digestion and absorption of
protein isolate, concentrate and the key ingredients. Contains 19.4g of
protein, 5g of carbs and 0.1g of fat per
hydrolysate, with high levels of BCAAs serving. Visit www.primalsa.co.za

to assist with muscle tissue repair and for more info.
maintenance. These protein sources
have a high natural biological value,
with essential amino acids, making it
one of the most ideal protein sources
to consume directly after exercise to

68 JANUARY - FEBRUARY 2018

ANIMAL CUTS USN B4 BOMB 2
USN’s improved B4 Bomb proprietary blend delivers
Animal Cuts from Univeral
an exhilarating pre-workout product formulated
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diuresis, muscle preservation
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extract, it’s all covered. When it enhance sports performance and recovery, remedy loaded with 15g of cutting-
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SPIRULINA – A SUPER SUPPLEMENT

Spirulina, considered a super food, is 65-70% pure protein by dry weight. In supplemental powder form, it's a versatile ingredient

that can be included in smoothies and shakes for a protein and health boost. Its numerous benefits include:

■ C ontains antioxidants to combat the free Spirulina contains all the essential combat fatigue and can help with mental
radicals that cause oxidative stress and amino acids, including the BCAAs, which aconcentration.
damage to DNA, RNA and cell structures. are essential for optimal recovery and ■ A rich source of vitamins, minerals,
This can improve performance and reduce muscle growth. and carotenoids, including vitamins A
muscle damage. ■ H as cardiovascular benefits as it contains (beta-carotene), B1, B2, B6, E, and K and
Gamma-linolenic acid (GLA), an essential zinc, copper, iron, manganese, selenium.
■ A rich natural whole-food source of fatty acid that promotes good health. It’s also an abundant natural source of
complete protein. Spirulina is also easier ■ C an act as a natural energy boost to chlorophyll.
to digest than other plant proteins.

www.fitnesshis.co.za 69

SUPPLEMENTS ■ RECIPES

PPROOWTEERINUP!>>ByMicaelaMarkides mic_markides

CPHROEETESIENCAKE 2ap.slr5mtaoGgaltomeyvtenooaneiofdnuresani.frremaldattaBtotsdheliie,lwedrkanAww8snetnuciasigLadtttoaatrrhMhnaositeiovattfuwengihtaOoogc.eraoifncnaaNeYtmaccorsroae.blouDnuetr6imsptndbic0anfMamsaoayinnecairnregIdmrayLrrbmvlcoi1aKilnneiartagdgnikieloidenosonegf,fr.

Filling DID YOU KNOW?
60ml plain cream cheese Desiccated coconut and coconut oil are
120ml plain Greek yoghurt ideal sources of healthy dietary fats due
1 scoop vanilla whey protein to their rich Medium Chain Triglycerides
1 egg white (MCT) content. These fats can be easily
4 sticks of sweetener metabolised for energy and aid in the
1 tsp of lemon juice (optional) break down of other fats. Always opt for
unsweetened desiccated coconut products.
Crust
4 tbsp desiccated coconut
12ml coconut oil
5ml almond milk

1. Toast the desiccated coconut
until golden.
2. Mix the remaining crust ingredients
with the coconut, then layer the crust
on the bottom of some cupcake holders.
3. Combine cream cheese and egg
white and whip until smooth.
4. Add yoghurt, whey protein, sweetener
and lemon juice and whip until thick
and smooth.
5. Pour cheesecake mixture over crust
in cupcake holders.
6. Place muffin tin into a water bath and
into the oven pre-heated to at 180’C, for
15 minutes, until cracked and golden.
7. Allow to cool completely in the fridge
before removing from the cupcake holders.

PROTEIN BOOST: THE CREAM
CHEESE AND GREEK YOGHURT
ARE BOTH BENEFICIAL
SOURCES OF DAIRY-DERIVED
PROTEIN AND CALCIUM.
THE GREEK YOGHURT IS
ALSO A GOOD SOURCE OF
PROBIOTICS, POTASSIUM AND
VITAMIN B12.

70 JANUARY - FEBRUARY 2018

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SUPPLEMENTS ■ FEATURE

BUT IS IT JUST
MARKETING HYPE, OR
IS THERE SUBSTANCE

TO THE CLAIMS?

THE NEW BUZZWORD

NATIVEIN PROTEIN SUPPLEMENTS

Standard whey is a by-product
of the cheese-making process.

Whey protein is the ■ PROCESSING THE FACTS
undisputed king of the
supplement industry. To understand the main differences make cheese. The liquid that remains
It’s also the most is whey and lactose. This liquid then
competitive segment in the market, between standard and native whey typically undergoes additional processing
with manufacturers competing on and pasteurisation to remove the cheese
protein content and quality, flavouring we need to take a step back and cultures, bacteria, and the acids and
systems, and price. rennet (a protease enzyme) used to make
understand the manufacturing the cheese. This is normally done at high
It now seems that a new front has temperatures. The liquid is then filtered,
emerged among purveyors of high- processes of each product. using either ultra-filtration and/or cross-
quality whey protein supplements, with Standard whey is a by-product of
native whey gaining momentum as the
new trend. the cheese-making process. Once
milk curdles, the resultant curds are
Touted as the cleanest, least skimmed off the top and are used to
processed whey available, brands looking
to target discerning protein supplement Native whey is “YOU CAN’T GO WRONG WITH
consumers are rolling out native whey touted as the A GOOD QUALITY TUB OF WHEY
variants to their product lines. But is cleanest, least IF YOUR GOAL IS ENHANCED MUSCLE
this just another ploy to leverage the processed MASS AND IMPROVED RECOVERY.”
‘health halo’ effect that now pervades whey available.
the consumer health foods market,
or is native whey a truly superior
alternative to standard whey isolates
and concentrates?

72 JANUARY - FEBRUARY 2018

flow micro-filtration to remove excess pasteurised twice), delivers a protein “NATIVE WHEY IS WHEY 2.0
lactose and fat. The resultant product that’s more intact, thereby boosting its – A PRODUCT THAT DELIVERS
is then spray dried to form regular amino acid content and bioavailability. In MORE: MORE LEUCINE, MORE
whey protein concentrate. Additional addition, more beneficial milk fractions TRYPTOPHAN, MORE CYSTEINE,
processing can also be done to produce and peptides are supposedly preserved. AND GREATER BIOAVAILABILITY.”
whey isolate or hydrolysate. These include immunoglobulins, which
stimulate our immune system, and on a small sample size of just 10 “young
What you're left with is what's glycomacropeptides, which stimulate healthy, recreationally active men.” It
generally considered the gold standard the production of a satiety-promoting therefore warrants further research
in protein due to whey's complete amino hormone called cholecystokinin. to determine exactly how much more
acid profile, which includes all nine effective native whey can be compared to
essential amino acids and branched This low-temperature manufacturing traditional whey.
chain amino acids (BCAA). It also delivers process is also said to give native whey
higher-than-normal levels of leucine, a a cleaner taste, because it’s not derived Native whey ■ DON’T BELIEVE
potent BCAA that can be used for energy from cheese production. However, with never goes THE HYPE
production in muscle cells and is an modern flavouring systems this is, by through the
important anabolic trigger that drives and large, a moot point, unless, of cheese-making Outside of these proven benefits, there
muscle repair and growth by enhancing course you prefer to use plain, process. It
protein synthesis. unflavoured whey. is obtained is also a lot of marketing hype around
through a
Whey also contains numerous ■ SCIENTIFIC SUPPORT process that the fact that to truly be considered
beneficial compounds that include extracts
growth factors, and, importantly, it is These claims are supported by a study protein native whey, the milk used must come
also highly bioavailable, which means it directly
is digested and absorbed rapidly. published in BMC Nutrition in January from milk from non-GMO grass-fed cows.
at very low However, while all native whey should
In short, you can't go wrong with a 2017. The randomised controlled trial temperatures.
good quality tub of whey if your goal is be sourced from cows that aren't fed
enhanced muscle mass and improved conducted by Håvard Hamarsland, et al. artificial growth hormones or antibiotics,
recovery. So what's all the hype about with manufacturers of regular whey can also
regard to native whey, you may be asking? found that “native whey induces higher select whether to use base ingredients
Well, by all accounts, native whey is whey from commercially-farmed cows or from
2.0 – a product that delivers more: more and faster leucinemia than other whey organic farms. In other words, the use of
leucine, more tryptophan, more cysteine, natural and organic base ingredients is
and greater bioavailability. protein supplements and milk.” not exclusive to native whey, so don't get
According to the researchers, “native caught up in all the 'health halo' hype.
■ A BETTER WHEY? Read the label on your product of choice
whey induced the strongest leucinemia” to determine its source.
Why's this important? Well, tryptophan effect – higher peak concentrations of
leucine. Peak essential amino acids and The question then is, are you willing
increases serotonin, which helps BCAA concentrations were also higher to pay a premium to use a native whey
within the first hour after consuming product (which, due to the scarcity of
support endurance during exercise native whey, compared to the standard producers can be substantially higher),
whey supplements and milk. The which simply improves on what is
and enhances mood, while cysteine researchers therefore concluded that already well-established as the 'king of
native whey “appears to have a greater supplements'? ■
is a precursor to the most abundant potential for stimulating muscle protein
synthesis than other whey supplements
naturally-occurring antioxidant in and milk.”

the body, namely glutathione – native The study was, however, conducted

whey purportedly contains up to 240% “THE USE OF
NATURAL AND
more cysteine than regular variants, ORGANIC BASE
INGREDIENTS IS
but the veracity of this claim couldn't NOT EXCLUSIVE TO
NATIVE WHEY, SO
be confirmed. Leucine, as already DON’T GET CAUGHT

mentioned, is a potent anabolic trigger, UP IN ALL THE
‘HEALTH HALO’ HYPE.
while greater bioavailability means the
READ THE LABEL
amino acids in native whey are more ON YOUR PRODUCT

rapidly digested and absorbed. OF CHOICE TO
These differences seem to stem from DETERMINE

the manufacturing process, as native ITS SOURCE.”
whey never goes through the cheese-
making process. Native whey is obtained
through a process that extracts protein
directly from milk, using micro- and/or
ultra-filtration membrane technologies
at very low temperatures. The low
temperature process removes casein,
fat and lactose, leaving only pure
whey protein.

This, coupled with one less trip
through the pasteurisation process
(traditional whey is effectively

www.fitnesshis.co.za 73

FUEL UP ■ NUTRITION NEWS

WHOLE FOODS MARKET’S 2018 FOOD TRENDS

NASTURTIUM PARSNIP CHIPS TURMERIC CORDYCEPS ZA’ATAR
FLOWERS
2. ALTERNATIVE 3. SUPERFOOD 4. FUNCTIONAL 5. REGIONAL
1. EDIBLE PETALS INGREDIENTS: POWDERS: MUSHROOMS: MIDDLE EASTERN
FOR FLORAL CUISINE:
FLAVOURS: Advances in food technology For their convenience and Traditionally used to
and new production nutrient boost, powdered support wellness as Move over hummus, pitas
From adding whole flowers techniques will continue superfoods like matcha, an ingredient in dietary and falafels, harissa,
and petals into dishes, to to deliver new food turmeric, spirulina, kale, supplements, varieties cardamom, tahini and
infusing botanical flavours categories and product maca root and cacao are like reishi, chaga, za’atar are the new
into drinks and snacks to variants to market, such making their way into cordyceps and lion’s Middle Eastern-inspired
deliver a subtle sweet taste as nut milks, yoghurts lattés, smoothies, mane are being included ingredients dominating
and fresh aromatics. made from pili nuts, peas, nutrition bars, soups in products across food menus and recipes.
bananas, macadamia nuts and baked goods. categories.
and pecans, and dairy-free
indulgences like vegan SHOP
frosting, brownies, ice-
cream, brioche and crème CARALISHIOUS FIT FUEL ICE CREAMS
brûlée. Also look out for With added vegan protein powder, which is
better-for-you alternatives comprised of yellow pea protein – a complete
to 'bad' foods like chips, protein with the same amino acid profile as
with jicama, parsnip or animal protein – Caralishious Fit Fuel ice creams
Brussels sprout crisps as are a great source of protein, particularly for people
alternatives. who are looking to increase their intake without
having to consume animal
FUEL UP! proteins. Available
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Hazelnut, and
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ALL THE LATEST INFORMATION ON EATING
CLEAN AND LIVING HEALTHY

16 THENUMBEROFWEEKS
OF INTERMITTENT FASTING THAT
HELPED FIGHT OBESITY AND
OTHER METABOLIC DISORDERS
WITHOUT THE NEED TO COUNT
CALORIES, ACCORDING TO THE RESULTS
OF A STUDY CONDUCTED ON MICE.
BENEFITS WERE WITNESSED AFTER
ONLY SIX WEEKS OF INTERMITTENT
FASTING, HAVING HELPED TO KICK-
START THE MICE’S METABOLISM AND TO
BURN FAT BY GENERATING BODY HEAT.
STUDY BY KYOUNG-HAN KIM AND YUN HYE KIM AND PUBLISHED
IN THE JOURNAL CELL RESEARCH.

74 JANUARY - FEBRUARY 2018

MAKE STEAK, STRAWBERRY & ROCKET SALAD FOR TWO

ROCKET 400g sirloin steak 1. Sear the steak in a hot, dry frying pan for
Peppery rocket, also 1-2 handful of fresh rocket about 2-3 minutes on each side, depending on
known as arugula, ½ cup Kalamata olives preference (2 minutes for rare, 3 minutes for
has a reputation for ½ cup strawberries medium-rare). Rest the steaks once cooked.
being a cruciferous ½ red onion 2. Soak cashew nuts overnight, or for up to two
leafy green only ½ cup soaked cashew nuts hours at a minimum.
meant for meaty 1 cup cherry tomatoes 3. Process cashew nuts with olive oil,
dishes, but it's also 1 tsp olive oil lemon juice, rosemary and salt and pepper,
a great pairing with 1 tbsp fresh lemon juice until chunky.
sweet plant-based 1 tbsp mixed seeds 4. Rinse rocket and add to salad bowl
Dash of dried rosemary along with tomatoes. Add Kalamata olives,
Pinch of salt and black pepper strawberries and onion.
5. Dollop the cashew cheese into the salad.
6. Slice steak and add to top of salad.
7. Garnish with seeds, and salt and pepper
to taste.

flavours, fruit and SERVING SUGGESTION: ALSO DELICIOUS WITH FIGS, IN
ADDITION TO OR INSTEAD OF STRAWBERRIES.
vegetables.
A 100g serving

of rocket contains
around 109mg of
vitamin K, which is
essential for your
heart, bones and
skin, as well as
vitamins B and C,
and folate, which is
involved in serotonin
and red blood cell
production.

Additional health SALADS ARE A
benefits: Also rich in GREAT, LIGHT
iron and magnesium, LUNCH OR
rocket is categorised
in the same group DINNER MEAL
as kale when it FOR SUMMER.
comes to nutritional DON'T BE THAT
value. Both are rich GUY WHO STILL
in vitamins, fibre, BELIEVES SALADS
and disease-fighting AREN'T MAN FOOD.
phytochemicals, WITH THE RIGHT
along with Indole- INGREDIENTS AND
3-carbinol, which is A WELL-COOKED
used for the inhibition PIECE OF STEAK,
of colon and other YOU GET ALL THE
types of cancer. TRIMMINGS OF
A MANLY MEAL
GREAT PAIRED WITH... WITH THE ADDED
NUTRIENTS AND
Sweet or peppery vegetables and greens: Peppers, olives, peppadew MINERALS FROM
FRESH, RAW FOOD
Light fruit: Figs, strawberries INGREDIENTS FOR
A HEALTH BOOST.
Sweet-creamy-oily salad dressings: Avocado, maple syrup, olive oil

www.fitnesshis.co.za 75

FUEL UP ■ NUTRITION NEWS SHOP

MAKE THIS A STONE CURCUMIN MAY HELP
FRUIT SUMMER FIGHT ALZHEIMER’S -
NEUROSCIENTIST
The Stone Fruit season is under way
and what better way is there to British neuroscientist, Dr
celebrate long summer days than with
fresh and delicious peaches, plums and Joseph Jebelli, who specialises
nectarines. Each brings colour and
vitality to any dish or table. in Alzheimer’s research and

MAKE JUSTIN BONELLO’S has authored a book on the
STONE FRUIT SLAW
subject, says there is growing
This light and refreshing crunchy
salad really works well as a side with evidence that curcumin, the
chicken or pork.
1 tbsp rice vinegar active ingredient in turmeric,
Glug of olive oil
A few pinches of brown sugar may help fight the brain disorder.
Juice and rind of 1 lime Alzheimer’s, which affects 750
Salt and cracked black pepper to taste 000 South Africans, is a type of
Half a red onion, finely chopped dementia associated with memory
1 red chilli, deseeded and finely chopped loss and other serious cognitive
Chunk of fresh ginger, peeled and grated problems. There is no cure but
3 spring onions, finely sliced efforts are underway to prevent,
Handful of fresh mint leaves, delay or treat it. Dr Jebelli said
on BBC2 Radio that the disease
finely chopped results from a build-up of protein
2-3 handfuls of various firm stone fruits, called plaques and tangles which
kill brain cells, adding there was
pitted and cut into strips growing evidence of curcumin’s
1. To make a vinaigrette for the slaw, mix together positive role in countering this.
all the ingredients except the fruit, mint and “They’ve shown in lots of cell
coriander in a salad bowl. culture studies that there’s a
2. Finish by tossing the fruit in the dressing to coat compound within turmeric called
and serve topped with fresh mint and coriander. curcumin which dismantles
plaques and tangles and you can
PUMPKIN SEED POWER UP see this happening under the
Seeds in general and pumpkin seeds in particular are considered potent microscope,” he said, explaining
health foods because of their nutrient density and trace mineral content. in his book that “further tests
Pumpkin seeds are a particularly good source of magnesium, and also contain found that curcumin might even
tocopherols, a group of antioxidants collectively referred to as vitamin E. stop tangles forming.” A Chinese
human clinical trial found the
76 JANUARY - FEBRUARY 2018 turmeric extract BCM-95 (found in
food supplement Bio-Curcumin) to
be highly beneficial in preventing
further cognitive decline in
patients with Alzheimer’s, while a
2015 study also found curcumin’s
potent anti-oxidant and anti-
inflammatory properties help fight
the brain disease. Bio-Curcumin
is available nationally at leading
health stores, pharmacies and
Dis-Chem.

BETTER BOWELS WITH BROCCOLI

In a study conducted at Penn properties as all cruciferous SHOP
vegetables contain an organic
State University, mice that ate chemical compound called
indole glucosinolates. When
broccoli with their regular diet this is broken down into
other compounds, including
were better able to tolerate indolocarbazole, receptors in the
intestinal lining are activated,
digestive issues that exhibited which helps to maintain a
healthy balance in gut flora,
similar symptoms to those of boosts immune surveillance,
and enhances host barrier
leaky gut syndrome and colitis, function.

compared to mice that were not

on a broccoli-supplemented
diet. The researchers added that
other vegetables, like brussels
sprouts and cauliflower, may
also have similar gut health

DAD-TO-BE DIET IS KEY AGAINST FASTER, HEALTHIER
THE GRAIN? MEALS IN LESS THAN 10
A father's diet before sex can play as important a role as MINUTES
A LARGE DANISH STUDY
the nutritional status of the mother during pregnancy in HAS AFFIRMED DIETARY The Micro Healthy Delight lets you
delivering a healthy baby, new research suggests. The RECOMMENDATIONS IN THE
findings of a study conducted at the University of Cincinnati COUNTRY THAT SUPPORT create delicious, nutritious meals
in the United States suggests that men should avoid eating a EATING WHOLE GRAINS
diet high in carbohydrates and low in protein when attempting in less than 10 minutes, in your
to conceive with their partners. Having manipulated the OVER REFINED GRAIN microwave. This means less time
nutrition of male fruit flies, the researchers observed a strong PRODUCTS SUCH AS WHITE spent in the kitchen and more time
correlation between poor diet and poor survivorship among BREAD AND PASTA. WHEN doing whatever else you need to do.
offspring. Embryo mortality was highest for offspring of males OVERWEIGHT ADULTS IN THE Whole, fresh foods taste better and
fed a high-carbohydrate, low-protein diet. Study findings were STUDY REPLACED REFINED are better for you, and now they’re
published in the journal Proceedings of the Royal Society B. GRAINS WITH WHOLE GRAIN just as fast to make as frozen or
unhealthy packaged foods. Thanks
OPTIONS, THEY ATE LESS, to the Micro Healthy Delight, you
LOST WEIGHT AND THEY can create egg dishes, veggies,
REDUCED THE AMOUNT fish, chicken, couscous and more
OF INFLAMMATION IN right in your microwave, in under
THEIR BODIES. 10 minutes. With a total capacity
of 775ml, you can prepare meals
STUDY HEADED BY THE NATIONAL FOOD for one or two people. On offer from
INSTITUTE, TECHNICAL UNIVERSITY OF DENMARK 3 January – 6 February from any
Tupperware Demonstrator.

ARE BONES
ENDOCRINE ORGANS?

In a recent paper published in The Journal of chemical reactions, is released into
of Clinical Investigation, researchers the blood. Once it enters our system, it
have revealed how your skeleton serves affects how we metabolise sugar and fat by
as more than just a support structure regulating insulin production, which in turn
for muscles, connective tissues and manages blood glucose levels. According to
organs, but also produces hormones. Ferron: "It can also protect us from obesity
Mathieu Ferron, a researcher at the by increasing energy expenditure." Studies
Montreal Clinical Research Institute have shown that, for some people, changes
(IRCM) and professor at Université de in blood concentrations of osteocalcin
Montréal's Faculty of Medicine, has spent may even stave off the development of
the last decade studying a hormone diabetes. The research also revealed that
produced by osteoblasts in our bones, an enzyme called furin was required to
called osteocalcin. The hormone builds activate osteocalcin before it could elicit
up in bone, and then, through a series these effects.

www.fitnesshis.co.za 77

NUTRITION ■ FEATURE

THE START OF A NEW YEAR IS A TIME
WHEN MANY OF US WILL CONSIDER NEW
FORMS OF TRAINING OR NUTRITIONAL PLANS
TO REFRESH OUR APPROACH TO HEALTH
AND FITNESS. When it comes to any change in

diet, though, it pays to stay away from fads as they're
generally unsustainable and, often, downright unhealthy.
To help you find a better approach to eating in 2018,
here are 7 of the most recent diet trends
to emerge, which are all based on sound
nutritional principles.

■ VOLUMETRICS DIET

The Volumetrics diet is an eating

7DIETS planthataimstocreateahealthy
lifestyle based on nutritious food

and regular exercise. As such, it is

more an approach to healthy eating than

a regimented diet. Developed by Penn

2018 State University nutrition professor Dr.
Barbara Rolls, the Volumetrics diet plan
focuses on the energy density of foods
– basically the number of calories in a
specific amount of food – which Dr. Rolls
asserts is the key to achieving healthy,
long-term weight loss.

Volumetrics relies on foods with a
low-energy density and high water
content, such as fruits and vegetables.
It emphasises a balanced diet of
fruits, vegetables, and whole grains.

Dr. Rolls believes that by eating low-

calorie foods you can eat as much as

you like and eliminate the feelings of

hunger, fatigue, and depression that

often accompany other diets.

This low-calorie, high-volume

eating plan includes foods with a lot

of water and fibre, but doesn’t exclude

any food, including meat – it just has

to be lean. Adherents can also eat

calorie-dense foods, as long as they

remain within their recommended

daily calorie intake.

This dietary approach also

emphasises then need for regular

exercise in the region of 30 to 60

minutes per day.

FOODS WITH LOW ENERGY
DENSITY INCLUDE:
■ Fruits
■ Vegetables
■ Low-fat dairy
■ Whole grains
■ Beans
■ Lean meat

78 JANUARY - FEBRUARY 2018

■ THE DASH DIET

The Dietary Approach to

Stop Hypertension, or

DASH diet is a researched-

based eating plan that was

specifically developed

to address high blood
pressure. However, it also
seems to result in weight

loss as it encourages the
consumption of more

fruits, vegetables, whole
grains, lean proteins, nuts,

beans, and seeds, and

low-fat dairy. Adherents are

required to eat less red meat,

salt, and calorie-dense, sugar-
laden foods.

Since its initial launch, several “ADHERENTS SHOULD ENSURE THAT
new DASH diet research studies have ABOUT 80% OF FOOD INTAKE IS ALKALINE
been conducted to optimise the diet,
delivering even better results in terms IN NATURE, WITH THE REMAINING 20%
of improved blood pressure and weight COMPRISING ACIDIC FOODS.”

loss. Meals and snacks are balanced

with bulky, filling foods such as fruits

and vegetables, along with foods that are ■ THE ALKALINE DIET
protein-rich and/or contain healthy fats

to satiate hunger. The new plan has also The DASH A healthy body needs a healthy pH level your body’s innate healing ability as it is
been ‘beefed up’, so to speak, with more diet is a under less stress. As a result, adherents
protein to help adherents maintain more researched- and our acid-alkaline balance should tend to lose weight, have a better skin
muscle while losing weight. based eating complexion, and enjoy increased energy
plan that was ideally be at a ratio of 1:4 for optimum levels, a stronger immune system,
“MEALS AND SNACKS specifically health. This means that for every part improved digestion, and greater focus.
ARE BALANCED developed of acid there are four alkaline parts. They also tend to sleep better.
WITH BULKY, FILLING to address The philosophy of the Alkaline Diet is to
FOODS SUCH AS FRUITS high blood therefore fuel your body with alkaline- This balance can be easily maintained
AND VEGETABLES, ALONG pressure. rich foods, which will help to balance by eating foods in a similar acid:alkaline
WITH FOODS THAT ARE and regulate our pH levels naturally as ratio. Therefore, adherents should
PROTEIN-RICH AND/OR the modern Westernised diet is overly ensure that about 80% of food intake is
CONTAIN HEALTHY FATS acidic. This means that your body’s alkaline in nature, with the remaining
TO SATIATE HUNGER.” inherent mechanisms won’t have to do 20% comprising acidic foods. This
all the work in regulating pH on its own. diet is therefore not overly restrictive,
Is so doing, the diet purportedly helps enabling you to eat a variety of foods,
to give you more energy and boosts even some processed foodstuffs, as long

■ NEW NORDIC DIET as the correct ratio of acid and alkaline-
producing foods are eaten. Most fruits
and vegetables are naturally alkaline,

The New Nordic diet is a average Danish diet, more parsley, dil, mustard, whereas most processed foods, including
science-based approach to whole grains, and locally horseradish and chives. breads and pastas, along with fried foods,
eating that predominantly sourced produce, 75 percent Strangely, though, the diet dairy and meat, are acidic. Advocates of
focuses on the consumption of which should be organic. proposes including vegetable the Alkaline Diet therefore promote a
of whole grains, fruits, Food options includes whole oil-based margarine and low- diet heavy in fruits and fresh vegetables,
vegetables, eggs, oil and grain cereals such as oats and fat dairy. healthy nuts and oils, and plenty of raw
seafood, while foods like meat, rye; local fruits and berries foods, but light on meat, dairy,
dairy, dessert and alcohol like rose hip, lingonberries Regardless, a recent study and grains, with little or no processed
are eaten sparingly. Due to and bilberries; and cruciferous published in The American sugar and man-made fats. And, in
its composition it is being and root vegetables such as Journal of Clinical Nutrition addition to eliminating foods that raise
compared to the Mediterranean brussels sprouts, broccoli, found that a healthy Nordic diet your body’s acidity levels, the Alkaline
Diet, however the New Nordic turnips, parsnips and beets. impacts genes in abdominal Diet guidelines also aim to promote
diet uses rapeseed oil instead Protein sources include beef, fat, turning off genes related a healthy pH balance by maximising
of olive oil, and produce is pork, lamb and reindeer, to inflammation. This way oxygen consumption, reducing stress
native to Scandinavia. and seafood such as herring, of eating also helped study and promoting relaxation through a
mackerel and salmon. participants lose weight without combination of moderate cardiovascular,
This new diet also contains Accoutrements include feeling deprived, and reduced resistance and mind/body exercises.
35 percent less meat than the their risk of type 2 diabetes.

www.fitnesshis.co.za 79

NUTRITION ■ FEATURE

“CAN WE ■ THE WHOLE30 DIET from a diet during the ‘reset’ period.
REALLY BELIEVE Meat, seafood, eggs, fresh fruits,
THAT ALL Likened to Paleo eating, only stricter, vegetables, including legumes such
CALORIES the Whole30 Diet, developed by as green peas or snow peas, clarified
ARE CREATED Dallas and Melissa Hartwig, who butter or ghee, and “good fats from
EQUAL?” have backgrounds in sports nutrition, fruits, oils, nuts and seeds” are the
anatomy, and physical therapy, is only foods that can be included in the
■ T HE IIFYM DIET better classified as an elimination diet. diet. Natural fruit juice can be used as
It is basically a 30-day programme sweetener, and vinegar and salt also
Often billed as a new way of ‘flexible that promises to reset your hormonal make it onto the “green list”.
eating’, the “If It Fits Your Macros” balance and metabolism, and reshape
(IIFYM) Diet has been gaining your relationship with food by removing The diet is highly restrictive during
widespread popularity, mainly because all the “psychologically unhealthy, the initial 30-day period, with no scope
it basically allows adherents to eat hormone-unbalancing, gut-disrupting, for even the slightest cheat – if you cheat
whatever they want, as long as they inflammatory food groups” found in at all you need to start the diet again
don't exceed their daily macronutrient modern diets. from day one. However, rather than
limits. For proponents of IIFYM-based thinking of it as restrictive, the founders
eating, a calorie is a calorie, which Following the month-long reset, suggest you use this period to learn to
is why some have even dubbed it the adherents of this diet slowly reintroduce enjoy whole, clean, simple foods that
'doughnut diet'. But can we really other foods back into their diet and can fuel your body. While you’ll probably
believe that all calories are created then determine how their body reacts to lose some weight over this period, the
equal? The physiological reasoning them, and if they have any intolerances Whole30 website is clear that this is not
behind the IIFYM diet is that the body that could be affecting their health. The the main aim of the diet.
sees foods as proteins, carbs or fats, diet requires that dairy, grains, sugar,
so, technically, you can eat whatever alcohol, and legumes are eliminated
you want as long as the ratios of these
macros in your diet meet your daily While you’ll “MEAT, SEAFOOD,
calorie requirements based on your probably EGGS, FRESH
goals, your basal metabolic rate and lose some FRUITS,
your daily activity levels. However, the weight over VEGETABLES,
body is more complex than that, and this period, INCLUDING
this reasoning ignores the hormonal the Whole30 LEGUMES SUCH
response to food, which we now know is website is AS GREEN PEAS
integral to successful and sustainable clear that OR SNOW PEAS,
weight loss. An excessive intake of this is not CLARIFIED BUTTER
foods that are devoid of nutrients while the main aim OR GHEE, AND
following an IIFYM diet will also have of the diet. “GOOD FATS FROM
detrimental effects on a person's health. FRUITS, OILS, NUTS
Accordingly, should you choose to follow AND SEEDS” ARE
this approach to eating, stick mainly to THE ONLY FOODS
healthy 'clean' foods with the occasional THAT CAN BE
treat. Author of the book Flexible Dieting, INCLUDED IN
Ted Kallmyer, has begun the process of THE DIET.”
refining IIFYM, addressing healthy and
less-healthy choices with a 85:15 ratio ■ T HE PERSONALISED DIET
to create a better balance. This makes
IIFYM a more viable method of eating for According to a study published countries who participated in significantly more likely to comply
all-round health and weight loss. the study via a website called with the diet guidelines, making
in the International Journal Food4Me. Over the course this approach more effective
of the six-month study, each than generic diet advice and
of Epidemiology, the key to participant was given one of three guidelines. “Compared with the
personalised diets, either based control group, the personalised
diet success is a personalised on their current diet, their level nutrition groups had about double
of body fat, or their DNA. A fourth the improvement in overall
approach, not a catch-all diet group was given a one-size-fits-all healthiness of their diets,” said
diet as a control. The researchers John Mathers, the director of the
that ignores the principle of found that by simply following Human Nutrition Research Centre
either of the three personalised at Newcastle University, who led
individual difference. food goals, participants were the study. ■
Basically, not all diets will

work for all people, all the time.
To prove this point, a team of
researchers from Newcastle
University recruited 1,607 adults
from several different European

“RESEARCHERS FOUND THAT BY SIMPLY FOLLOWING EITHER OF THE
THREE PERSONALISED FOOD GOALS, PARTICIPANTS WERE SIGNIFICANTLY
MORE LIKELY TO COMPLY WITH THE DIET GUIDELINES, MAKING THIS
APPROACH MORE EFFECTIVE THAN GENERIC DIET ADVICE AND GUIDELINES.”

80 JANUARY - FEBRUARY 2018