2022-01-01 Men's Fitness South Africa

NAVITIMER 8 The Breitling Cinema Squad
Charlize Theron
Brad Pitt
Adam Driver

AIR
LAND

SEA

#SQUADONAMISSION



’

’ Advisory Board
PUBLISHER’S NOTE
SOMETIMES, EVEN WE NEED ADVICE. HERE’S WHO WE ASK.

STRENGTH TRAINING FOOD MOTIVATION

CJ Murphy, M.F.S. Danny Boome Celebrity Martin E. Ford, Ph.D.
Owner, Total Performance chef, currently on Good Professor of education,
Sports, Everett, MA Food America for Veria Living George Mason University

Jim Smith, C.P.P.S. Candice Kumai Author, RELATIONSHIPS
Owner, Diesel Strength & Clean Green Drinks,
Conditioning candicekumai.com Tammy Nelson, Ph.D.
Certified sex therapist,
Zach Even-Esh Devin Alexander Celebrity New Haven, CT
Owner, Underground chef; host, PBS’s America’s Michael Aaron, Ph.D.
Strength Gym, Edison, NJ Chefs on Tour; New York Certified sex therapist
Times best-selling author and couples counselor,
WEIGHT LOSS drmichaelaaronnyc.com
SPORTS PERFORMANCE Moushumi Ghose, M.F.T.
Bob Harper Fitness expert; Licensed psychotherapist
trainer, NBC’s The Biggest Jason Ferruggia, and sex therapist,
Loser Fitness expert; owner, New York City
jasonferruggia.com
Chris Powell, C.S.C.S. WILDERNESS SURVIVAL
Trainer; author; transfor- Dan Trink, C.S.C.S.
mation specialist, ABC’s Owner, Trink Fitness Thomas Coyne, E.M.T.
Extreme Weight Loss President, Survival Training
Jon Hinds Owner, Monkey School of California,
Frank G. Bottone Jr., Bar Gym, Madison, WI Tehachapi, CA
Ph.D., R.D. Author, The
Diet Denominator: Fill Your Kevin Lilly Former D1 M A L E H E A LT H
Tank for Less football player; trainer of
actors and athletes Steven Lamm, M.D., Direc-
FINANCE tor, Men’s Health Center,
ENDURANCE New York University Medical
Roy Cohen Career coun- Center
selor; author, The Wall Street Pete Jacobs 2012 Ironman
Professional’s Survival world champion, Sydney, FASHION
Guide; careercoachny.com Australia
Jorge Valls Men’s fashion
Chris Bart, Ph.D. Business SPORTS NUTRITION director, Nordstrom
consultant; author, A Tale of Michael Gordon
Two Employees Shelby Starnes IFBB Store director, Tourneau
bodybuilder; owner, TimeMachine, NYC
DERMATOLOGY shelbystarnes.com
GROOMING
Tina West, M.D. Board-cer- Nate Miyaki, C.S.S.N.
tified dermatologist; founder Author, The Samurai Diet; Anthony Sosnick Founder,
of the West Institute, owner natemiyaki.com Anthony grooming brand
westskinlaser.com
NUTRITION Israel Leon Master barber,
Annet King, Director The Art of Shaving, NYC
of global education, the Angela Lemond, R.D.N.
International Dermal Institute Owner, Lemond Nutrition; PSYCHIATRY
and Dermalogica spokesperson, American
Academy of Nutrition and Michael A. Grandner,
PHYSICAL THERAPY Dietetics Ph.D., Instructor, Penn
Center for Sleep and
Jay Dicharry, M.P.T., Elizabeth M. Ward, M.S., Circadian Neurobiology
C.S.C.S. Director of R.D.N. Award-winning
biomechanics, Rebound writer, nutrition consultant,
Physical Therapy spokesperson

ADVERTISING SALES PUBLISHER & CEO
[email protected]
Dirk Steenekamp
FOR MORE INFORMATION
PHONE: +27 10 006-0051 [email protected]
MAIL: PO Box 71450, Bryanston,
Johannesburg, South Africa, 2021 MANAGING EDITOR Jason Fleetwood - [email protected]
ADDRESS: First Floor Block 6 FOOD EDITOR Izelle Hoffman - [email protected]
Fourways Office Park, Cnr Roos Street GROOMING EDITOR Greg Forbes - [email protected]
& Fourways Boulevard, 2191 GAMING EDITOR Andre Coetzer - [email protected]
EMAIL: [email protected] TECH EDITOR Peter Wolff - [email protected]
WEB: www.mensfitness.co.za ILLUSTRATIONS EDITOR Toon53 Prod. - [email protected]
FACEBOOK: facebook.com/MensFitness South Africa MOTORING EDITOR John Page - [email protected]
TWITTER: @mensfitness_sa SENIOR PHOTOGRAPHER Charlemagne Olivier - [email protected]
INSTAGRAM: mensfitnessmagazine SENIOR PHOTO EDITOR Luba V Nel - [email protected]

Men’s Fitness South Africa is published by DHS Media Group (Pty) Ltd in South Africa for South Africa.
Material in this publication, including text and images, is protected by copyright. It may not be copied,
reproduced, republished, posted, broadcast, or transmitted in any way without written consent of
DHS Media Group (Pty) Ltd. The views and opinions expressed in Men’s Fitness South Africa by the
contributors may not represent the views of the publishers. DHS Media Group (Pty) Ltd as well as its
employees accept no responsibility for any loss that may be suffered by any person who relies totally or
partially upon any information, description, or pictures contained herein. DHS Media Group (Pty) Ltd is
not liable for any mistake, misprint, or typographic errors. All prices shown are in ZAR. Any submissions
to Men’s Fitness South Africa become the property of DHS Media Group (Pty) Ltd. © 2017 American
Media, Inc. The name “Men’s Fitness” and the Men’s Fitness logo are registered trademarks of American
Media, Inc., and used under license by DHS Media Group (Pty) Ltd. All rights reserved. The United
States edition of Men’s Fitness is published monthly by American Media Inc.

Jan/Feb 2022 The Perfect Fit Breakthroughs

Features Winter Warrior Top News
Staples to keep you The best sports to
Turn Back covered this season. beat back the Grim
Reaper.
Your Body Clock Modern Classics
Snazzy (but cool) new Muscle
Can you be a 45-year- sneakers and watches. Why meat eaters don’t
old but maintain the have an advantage in
body of a guy in his the gym.
20s? According to
one world-renowned Cardio
exercise scientist — Cardio cancels out
the inventor of the binge eating; and
Fitness Age — the shocking your brain
answer is: Absolutely. leads to gains.
And it’s going to
change the way you Health
train. How downward dogs
can lower your blood
BY E R I C B E N SON pressure.

30 Ways to Nutrition
Is broccoli the veggie
get the Girl of youth?

Our sex experts have
put together some
awesome ways to
help you get the girl
and keep her!

Global Surf

and Turf

Have a look at some of
our new and exciting
food combos packed
with international
flair!

JAN/FEB 2022 MEN’S FITNESS 7

Your best life

What winners know
Live smarter, look better, and play harder with tips from Men’s Fitness

GET FUNCTIONAL GET THE SCENT

F45 Training Hugo Urban Journey
Q Functional group training facilities and classes have Q HUGO Parfums unveils the next chapter of its
revolutionised the fitness industry across the world, #YourTimeIsNow campaign with a new scent, HUGO Urban
so it’s no surprise that international fitness brand F45 Journey, set to encourage millennials to explore the city on their
have finally swept onto our African shores. With varied doorstep before venturing into the world beyond. The latest
functional workouts every day and highly charismatic iteration of this multi-faceted campaign will see Hugo fragrance
instructors to keep you motivated, F45 workouts will ambassador Zac Efron empower today’s youth to embrace new
help sculpt lean, functional muscle through lifting, opportunities to live their lives to the fullest.
squatting, jumping, twisting, pulling, pushing and so
much more! TRY THIS!

8 MEN’S FITNESS JAN/FEB 2022 Peaches And Cream
Smoothie
Q If you’re anything like our
office team, you probably have
the same shake every day, at the
same time. Satisfy your sweet
tooth and get as much nutrients
as possible in less meals by,
upgrading your daily standard
protein shake with this tastier and
less boring recipe by searching
our Peaches and Cream Smoothie
on mensfitness.co.za

TRY THIS!

Thule Subterra Backpack
Q Thule introduces their
Vital collection of lightweight
hydration backpacks built for
comfort and ease of use during
high-intensity mountain bike
rides. Equipped with a hands-
free ReTrakt magnetic hose
return system and convenient
jersey-style pockets for quick
access to nutrition, clothing or
tools, these sleek backpacks
come with Hydrapak reservoirs
ranging from 1.75L to 2.5L sizes,
and 3L to 8L of cargo storage
space. R1 899, Cycle Lab

TECH THIS!

Thomas Sabo Rebel at Heart Watch
Q Its minimalist dial with straight-lined indices
and hands that immediately catch the eye
make this timepiece an easy-to-wear anytime
fashion staple. R6 225, thomassabo.com

OPTIMUM OPTIMUM OPTIMUM
NUTRITION NUTRITION NUTRITION

GOLD STANDARD 100% WHEY BRAND OPTI-MEN
OF THE YEAR MULTIVITAMIN
PROTEIN POWDER OF THE YEAR
OF THE YEAR 2017
2017
2017

INTERNATIONALLY VOTED SUPPLEMENT OF THE YEAR &
BEST OVERALL PROTEIN POWDER OF THE YEAR 13 YEARS IN A ROW

real watches for real people

Oris Aquis Small Second, Date

Automatic mechanical movement
Stainless steel case with crown protection
Unidirectional, revolving top ring
Water resistant to 50 bar/500 m

Available at: Bellagio Jewellers
Montres du Monde Official Distributor
+27(0) 11783 8813
[email protected]

Hard-hitting news from the cutting edge of modern research

BREAKTHROUGHS

W hich type
of cardio
gets you the

healthiest

and keeps you alive

the longest? Curious

exercise researchers

at the University of

Sydney examined

11 different health

surveys on more

than 80 000 people

(average age: 52) over

9 years and found

that, amazingly, those

who’d played racquet

Swingers sports like tennis,
Live Longer
(Swimmers and racquetball, or squash
Cyclists, Too).
in the previous month

had a 47% lower risk of

early death. And that’s

not all: Enthusiasts

who swung a racquet

regularly also

showed a 56% drop

in cardiovascular

disease. It’s believed

that this type of full-

body exercise, which

features short bouts

of high-intensity

effort, helps you live

longer by boosting

your metabolism and

strengthening your

heart. Swimming, a

great whole-body

workout, came

in second, with

aerobics in third

place and cycling in

fourth. Surprisingly,

neither soccer nor

running seemed to

significantly reduce

premature death. To

court longer life, pick

up a racquet and add

the sport of kings to

your cardio routine —

it will serve you well.

— ADAM BIBLE

JAN/FEB 2022 MEN’S FITNESS 11

Muscle
Breakthroughs

Carnivores have no
advantage over veggie
eaters in muscling up.

Vegetarians
build as much
lean muscle

Getting plenty of protein post-
workout is key to speed-
ing muscle growth and aiding
recovery — but what type of protein
is best? To find out, researchers at
the Arizona State University in the US
tracked the diet and workout habits of
70 elite endurance athletes — 43 meat
eaters and 27 vegetarians. And sur-
prise! At study’s end, the veggie eat-
ers had virtually the same lean muscle
mass as the carnivores and just as
much leg strength. And though the
groups’ VO2 max scores showed they
were equally fit, the vegetarian wom-
en’s numbers were 13% better. The
take-home: If you’re getting the right
amount of protein per day (1.2 to 1.6
grams per kilogram of body weight),
it doesn’t matter what form it comes
in — plant, animal, or supplement.

Ask Men’s Fitness

CROSS VS. group excelled in SIZE DOESN’T that concluded that My weightlifting Your buddy’s rea-
CLANK: whatever played MATTER IN the link between partner is really sons for exercising
WHICH GETS to their regimen: MUSCLES post-workout mus- erratic about may be the problem.
YOU FITTEST? CrossFit folks cle size and muscle getting to the gym, Impulsive gymgoers
had more endur- Q That guy with the strength is tenuous and it’s driving me are most often moti-
Q CrossFitters and ance, lifters more at best. crazy. Any idea vated by feelings of
weightlifters often strength. So mix it ungodly big, bulging what’s going on or pressure, guilt, or
clash over which up to get the best of bi’s? He’s not neces- In fact, scientists what I should do? shame about their
workout is best — both worlds — fit- sarily stronger than noted, even when bodies, the Journal
and now we know. ness snobs always you are. you lose muscle JOE W, BLOEMFONTEIN of Strength and Con-
Sort of. In a new lose out in the end. mass after time ditioning Research
study in the Jour- That’s the upshot off, strength often What makes a great reports. If those
nal of Exercise SHORT, of a review in sticks around. (or lousy) gym pal? thoughts plague him,
Physiology, 13 sea- EXPLOSIVE Muscle & Nerve What’s in his head. it’s going to be tough
soned CrossFitters MOVES Take that, Hulk. for him to stay con-
and 13 iron junkies ARE THE MOST sistent. “The gym
were put through EFFECTIVE Q If you do want to build strength in your mus- should be seen as Peter Yang
a barrage of tests, a thing of value, not
including pull-ups, tained contractions. cles, the best way to do it is through short, a chore or punish-
shuttle runs, and explosive contractions lasting less than a sec- ment”, says study
explosive jumps. ond. In a new study in the Journal of Applied author Dave Keat-
Who won? Well, no Physiology, researchers found that short ley, PhD. If your pal’s
one, really. Each exercises are not only less tiring and easier, impetus to work out
they also build more strength than longer, sus- is negative (“I look
awful”), not positive
(“I’m doing something
great!”), you may
need a new partner.

12 MEN’S FITNESS JAN/FEB 2022



Cardio

BEST WORKOUT Bring it, bro:
MOTIVATION: Competition gets
BEATING you to the gym
SOMEONE’S
ASS. Been slacking off instead of hit-
ting the gym and throwing up some
iron? Get yourself an enemy to go
after. Okay, not an enemy, exactly, but some-
one who can give you some stiff competi-
tion. That’s the very best motivation to work
out, according to US University of Pennsyl-
vania researchers who found that, rather
than a cheering section, you need to feel a
sense of competitiveness to be extremely
consistent with your workouts. Their study,
an 11-week weightlifting, running, spin-
ning, and yoga program involving 790 stu-
dents, showed that exercisers who competed
for the top spot on leaderboards had 90%
higher gym-attendance rates than those in
groups in which competition wasn’t empha-
sised. So, if you’re feeling less than excited
about crushing it these days, challenge one
— or a whole gang — of your gym buddies to
a duel and watch the gains start rolling in.

Ask Men’s Fitness

WORKING of Michigan, USA. SHOCKING to boost exercise Some studies claim Like any new tech,
OUT MAKES In it, four subjects EXERCISE capacity. (Check it fitness trackers trackers have their
UP FOR BINGE (hey, we said it was NEWS! out at mensfitness. are useless, while pros and cons, so nail-
EATING (WELL, a small study) who com/tdcs.) And, boy, others say they’re ing down benefits is
A WEEK OF IT) ate 30% more calo- Q In November were they ahead of great for your tricky, says Kelly Even-
ries for a week — but 2016, our US coun- the curve. In a study health. What’s the son, PhD, a profes-
Q The ill effects still did 150 minutes terparts wrote about at the University of lowdown? sor at the University
of a brief eating of cardio and worked transcranial direct- Kent in the UK, nine of North Carolina at
binge can be off- out six days — had current stimulation guys in their 20s did CALEB R, JOHANNESBURG Chapel Hill in the US,
set by exercise, says none of the insulin (tDCS), a new brain- leg extensions at and the closest thing
a small study out resistance/inflam- stimulation treat- about 20% of their A fitness tracker to a human fitness-
of the University mation that pigging ment that seems max; but when tDCS can work — if you tracker “tracker” there
out usually causes. electrodes jolted actually use it. is. For example, one
their heads with recent study she did
RUN FOR IT Q Many runners believe that landing on the a tiny bit (2 milli- suggested that track-
(BUT HEEL- amps) of juice, their ers don’t improve
TOE OR ball of the foot is better than adjusting to a perceived effort health; but her new-
TOE-HEEL?) heel-first gait, assuming that going balls- lessened, allowing est research shows
first will cushion the impact better. Not so: A them to exercise they can, indeed,
study in the Journal of Sports Sciences dis- about 15% longer. lower heart disease
You can buy a tDCS risk — but only if used
covered that when runners switch up their device at wantitall. faithfully. For max use-
co.za but ask your fulness, she says,
style, there’s no change in the amount of doctor first. wear it in the same
position every day,
force from one method to the other — the impact is just redirected update software often,
and pair it with benefit-
through the body. boosting apps.

14 MEN’S FITNESS JAN/FEB 2022



Health
Breakthroughs

TO SLEEP GERMS Daily posing can
SMART, CUT MAKE HUGE lower your risk
BLUE RAYS ATM of stroke and
ALL DAY DEPOSITS heart disease.

Q Getting enough Q An American Yoga lowers
good sleep is one of New York Univer- blood pressure
the best ways to stay sity sample of 66
fit and healthy. So New York City ATMs
hear this: The more found their key-
screen time you put pads to be teeming
in on your smart- with bacteria. Luck-
phone, computer, or ily, though, most
tablet — all day, not are harmless types
just near bedtime that thrive on skin
— the poorer and and home surfaces.
shorter your sleep No, the real evildo-
will be, say US Uni- ers are inside the
versity of California, ATMs, the research-
San Francisco scien- ers say: The cash
tists, who analysed the machines spit
data on 600-plus out is rife with more
subjects. The culprit: than 3000 types of
Blue light emitted by bacteria. Many are
screens, which hin- linked to acne (col-
ders the sleep hor- lective shudder), but
mone melatonin. some are deadly
To fight the blues, antibiotic-resistant
block rays from your strains. So, consider
phone or computer your hands tainted
with an app from after withdraw-
justgetflux.com or als — or, better yet,
twilight.urbanan- just swipe your card
droid.org. instore instead.

Ask Men’s Fitness Thanks to the good folks at the Centers for Disease
Control and Prevention in the United States we know
I love to hit the Any consistent exer- Push blood that about 75 million Americans have — and 59 mil-
golf course on the cise is good for you pressure lion more are on the verge of developing — high blood pressure,
weekends, but my — even golf, accord- downward which can dramatically increase heart disease and stroke risk.
gym-loving ing to new data out with daily Those are some scary numbers, even for us here in sunny SA.
buddies say I’m of the University of yoga Of course, if you think or have been told that you’re at risk, tak-
not getting any Edinburgh in Scot- sessions. ing sensible steps like quitting smoking and exercising can help
real exercise. Am I land, where golf stave off high BP, also known as hypertension. But if you’d like to
wasting my time? was born back in the be even more proactive, try yoga: A new study presented to the
1400s. The study, Cardiological Society of India shows that practising hatha yoga
Get on the ball: the largest and most an hour a day for a month can lower blood pressure even more
Golfers live longer systematic review than lifestyle changes. In the study, the yogis, who did stretch-
than non-golfers. ever done, found that ing poses and breathing exercises, had a huge drop in diastolic
golfers live longer BP (pressure while your heart is resting) over 24 hours, from
than non-golfers and a dangerously high 81 to a normal 76. A decrease that drastic
are in better health could lower stroke risk by 15% and heart disease by 6%.
overall, says author
Andrew Murray, BREATHE The way you breathe throughout the day and while exercising can
MD. “Golf is a great THROUGH YOUR calm your body and mind and help them both perform better. Yet
choice for longevity, NOSE! proper breathing is one of the most overlooked methods of improving
physical, and men- health. Now there’s even more evidence that breathing right is impor-
tal benefits — and you
can play it from age 3 tant: In research at Northwestern University in the US, subjects who
to 103”, Murray says.
Just ditch the cart inhaled through their noses were able to recognise fearful faces faster
and carry your clubs:
An 18-hole round can and remember images better than when they were exhaling or inhaling through their mouths. Juliachka/Getty
burn 1200 calories,
compared with 600 Researchers believe rapid (“panicky”) nasal inhalation synchronises brain areas to make us more
for cart jockeys.
aware of our surroundings. For respiration tips, go to breathing.com.

16 MEN’S FITNESS JAN/FEB 2022

EVOX ACCELER8 uses 8 unique and innovative herbal
& botanical ingredients that aid in fast-tracking weight
control, maximising cognitive function and redefining
your physique.

A proud brand of evoxnutrition www.evox.co.za Caffeine is a stimulant Peppermint Leaf Extract
and energy booster, supports the digestive
EvoxAdvancedNutrition making it ideal during low tract & reduces digestive
energy dieting. distress.

Glucomannan ensures Dandelion Root Extract
the feeling of fullness and is a potent diuretic,
satiety during bouts of assisting with water
intense dieting. retention.

Cinnamon Extract Choline Bitartrate
works naturally to has been proven to
support healthy insulin promote a faster rate
function. of lipolysis.

Green Tea Extract (EGCG) Green Coffee Bean
enhances mental Extract has been
alertness and is a shown to decrease
powerful antioxidant. carbohydrate digestion.

Nutrition Broccoli can help head
Breakthroughs off the ageing process.

Broccoli:
a pep
stalk from
Mother
Nature

Love broccoli or hate it, you’ll probably be wanting more of it once you read
this. Packed with tons of vitamins, minerals, and antioxidant phytonutrients
that help you stay fit and trim, broccoli also contains niacin (alias “vitamin B3”),
which helps create an enzyme called NMN (for nicotinamide mononucleotide). Now an
American study conducted on mice at the Washington University School of Medicine
has revealed that the NMN in broccoli helps your body use energy more efficiently,
slows age-related weight gain, boosts eyesight, and improves insulin sensitiv-
ity. In other words, it staves off many of the negative effects of ageing. Even as the
NMN-munching study mice got older, their metabolism and energy levels remained
comparable with that of younger, friskier rodents. Can’t stand broccoli? You can still
reap the benefits of NMN by eating foods like chicken, pork, tuna, mushrooms, pep-
pers, and peanuts, which are also extremely rich sources of niacin.

Ask Men’s Fitness SCIENCE helps your body YO-YO six extra months,
SAYS: LOSE burn more fat and DIETING MAY Nature reports. It
I’ve picked up a diet Seems so, Sam. WEIGHT 3 protects it against BE A GUT seems the little
soda habit, but now Research increas- HEALTHY high bp, pre-diabe- REACTION guys’ guts remem-
I’m hearing that the ingly shows that NEW WAYS tes, and diabetes. bered obesity
diet stuff is almost sugar substitutes Q After Israeli fondly and sped up
as bad as the regu- fail to do their job Q Have dinner ear- Q Pretend you’re researchers put weight gain when
lar. Is that true? — that is, prevent lier. Stop eating watching yourself mice through a off the diet. The
obesity and diabe- around mid-after- stuff your face. To cycle of weight finding may lead
SAM R, DURBAN tes, says Richard noon, and don’t start drop kilograms, try loss and gain, they to treatments to
Hodin, MD. Case in again till morning. a little mental imag- found that the combat yo-yo diet-
To stay lean, point: Hodin’s latest “Restricted feeding” ery, says a new rodents’ systems ing. Till then, for-
drop diet soda. study found that, in cuts appetite and report from the Uni- all returned to nor- tify your gut with
the stomach, aspar- ups fat burning at versity of Aberdeen mal but one: Their plenty of probi-
tame actually blocks night, say research- in Scotland. Seeing microbiomes (germ otic (yoghurt, kim-
an intestinal enzyme ers from the Pen- yourself from an colonies) stayed in chi) and prebiotic
that helps protect us nington Biomedical external perspec- “obese” mode for (asparagus, onion)
from gaining weight. Research Center in tive could help you foods.
And it’s not just the US. put on the brakes.
aspartame. Multiple From top: Levi Brown/ Trunk Archive; Get t y
studies show that, Q Go low carb once OLDER Q A compound in aged cheeses may help
across the board, a week. Eating just CHEESE
sugar substitutes three low-carb HELPS YOU keep you alive longer, says Nature Medi-
tend to promote obe- meals in a 24-hour GET OLDER cine. Italian researchers found that subjects
sity, plump up belly period lowers your who ate higher amounts of mature cheese
fat, and, basically, insulin resistance, had 40% less risk of heart failure. The com-
keep you fat. Hodin’s say US scientists
advice: Stick to from the University pound, spermidine (also abundant in soy-
water. of Michigan. This
beans and mushrooms), was first isolated

from semen, winning it our award for “Most Unappetising-Sounding

Health Boon Ever”.

18 MEN’S FITNESS JAN/FEB 2022





Snap your Everything
fist, then pull you need to
make life work
back for a
proper punch. ON foryou
TOP

Enter
thering

Boxing checks off all the right training criteria: It’s anaerobic!
Muscle toning! Core sculpting! And whether they’re grimy or
sparkling, boxing gyms have become beacons of total-body
fitness. Plus, you’ll never have more fun hitting things with all
your might. Ready to go a few rounds? Step this way.

By Mike Woods
Photograph by James Ryang

Boxing gyms have come a long way Pugilist 101
from the gritty, dank caves Rocky
prowled in Philly’s predawn hours. The beginner’s guide
Just as we had the luxury-climbing- to picking a boxing gym
gym revolution last year — when
men skipped the treadmill to flex Before you ou’ve hit Bengay, with heavy heard of a swimming
their bouldering skills — we’re now can pull on the bags wrapped with instructor who hasn’t
witnessing an explosion of ultra-high- gloves, you need Y YouTube, duct tape. been in the water?”
end boxing temples. Leading the way to find the right and after
are US-based Box ’N Burn Boxing place — and the watching Next, find a trainer. And don’t be intimi-
and Fitness, Chicago’s Unanimous right trainer. highlights of Mike Tyson “Let the owner know dated. The camara-
Boxing Gym, and, most recently, the knocking heads into if you’re interested in derie found in boxing
gleaming Rumble, which opened a the cheap seats, you’re competition or fitness”, gyms is second to
550-plus-square-metre location amped to learn the says Hardy. Then ask none, and most boxers
in New York City this last January. ropes. Now what? about style: Do you are chill cats who are
At this knockdown palace, which is “Start by going to a respond better to an happy to share tips.
partly co-owned by a former Google reputable gym”, says earful of growls from a From the banker throw-
executive and a master trainer from Heather Hardy, the grizzled vet, or pats on ing soft punches to the
Bravo’s Work Out New York, you can WBC international the butt from a gentler welterweight prospect
work on full-body toning while hitting featherweight champ. soul? Make sure the fighting on HBO next
an aqua heavy bag, which is much easier What constitutes as gym trains “white- week, they’re all there
on the joints and tendons. “Our clients “reputable” depends on collar types”, and steer to better themselves.
don’t just punch a bag for 45 minutes. your personal prefer- clear of anyone lacking “It’s one of America’s
We have weights and benches”, says ence. The gym doesn’t ring time. “I don’t take last true melting pots”,
Eugene Remm, a head of the EMM have to be beautiful — the ‘no fighting experi- says Bruce Silverglade,
Group and a Rumble co-owner. “Add it can be a hole-in- ence’ trainers as seri- owner of Gleason’s
our overall cleanliness, and nobody the-wall reeking of ously”, says Kelly. “Ever Gym in Brooklyn, USA.
thinks ‘boxing’.” We totally approve
of the rise in boxing gyms, and not
just because we’ve seen Creed too
many times. Boxing isn’t just about
fighting — it’s a great workout that
boosts mental agility, improves
co-ordination, and blends cardio and
muscle sculpting. “Boxing is the only
sport where you have to stay on your
feet the whole time to be successful,”
says Eric Kelly, a four-time US amateur
national champion who now trains
clients in NYC. “Meanwhile, you’ve
got to keep a guy’s foot out of your
ass. That requires every muscle in
the body!” Here’s what you need to
know before you step into the ring.

22 MEN’S FITNESS JAN/FEB 2022

THE SECRET TO On Top Slug away
SURE-FIRE
Avoid this fate by
RIPPED ABS slipping, or ducking,
AND CHISELLED the next roundhouse
ARMS? BOXING. that comes your way.
Group class or
one-on-one? HOW TO
TAKE A PUNCH

bout to get clocked? Here’s

A how to avoid hitting the mat.
Keep your eyes open — don’t
blink — and focus on your
opponent’s chest to spot any muscle
movements that’ll indicate an incoming
bell ringer. Next, “slip” the punch, which
means moving your head to the side —
that way, you’ll deflect the hook’s full
force. Finally, tuck your chin. This is a
matter of discipline, but it’s the best way
to prevent an embarrassing TKO.

2

YOUR TOTAL-BODY
BOXING WORKOUT

The beauty of boxing workouts is that you can still become a mini Mayweather
whether you make it to the gym or not. Done right, this boxing workout will
eventually transform you into a Golden Gloves god.

Q Group gigs STEP 1 to stay balanced when As you hit the bag for 13
are great you punch. It also puts three to four rounds,
for Spinning, Stretch your hammies, adduc- make sure to snap the Boxing gym essentials
but in the boxing No muscle goes unused, tors, quads, and calves punch before you bring
Clockwise from top left: Jorg Badura; United Artists/Photofrest; Nick Ferrari; Prop space? There’s so spend five to 10 min- to work as you move lat- the hand back. Everlast 120" Hand Wraps
styling by Rachel Stickley/Bernstein & Andriulli something to be utes before the bell rings erally. Start with three
said for starting stretching every body rounds, sliding and pop- STEP 5 Q These wraps will keep your phalanges
out by yourself part. Work those ham- ping combos — which
and locking down strings: Stand straight helps refine your eva- Hit the speed bag and metacarpals from splintering. And the
the basics. But and bend over, with sion techniques — while polyester-nylon material is breathable, so
if you’re not your fingers touching picturing a foe in your Fast-twitch muscles pop they won’t get too stanky too quickly.
sure you’ll like the floor. To prevent face. You’ll eventually be as the speed bag goes
the sport at all, tearing your shoulder able to shadowbox for rat-a-tat. The goal is to R110, traininn.com
consider taking muscles, place your 15 minutes (five rounds) build combos, which
a few group hand against a wall and in the process build will improve shoulder Everlast Powerlock Hook &
classes — they and lean away, which a toned trunk. strength and train you Loop Gloves
are cheaper, stretches the fibres. to keep your hands high.
have some nice STEP 4 Besides helping you get Q Versatile enough for bag work and
camaraderie, STEP 2 some killer shoulders,
and can provide Hit the heavy bag practising the speed bag even sparring, Powerlock gloves are
a good intro. Jump rope is for rhythm, timing, constructed entirely of a proprietary foam
“One-on-one is Jumping rope is crucial Learn how to control and relaxation. Punches that grips every contour of your fist while
best”, says Kelly. to building the quickness your “foe” with a jab shouldn’t be thrown absorbing shock upon impact.
“You get all the and agility you’ll need while also working your with flexed muscles
attention. Your to be a ring king. Start core and hips, from — relax your arm to R2 300, wantitall.co.za
trainer can focus out jumping with both which you’ll transfer keep a steady rhythm,
on technique and feet, then gradually power to your punches. which translates to a Reebok Boxing Boot-Buck
make sure you alternate, jumping five “The power comes from more fluid motion. Don’t
ain’t just staring on the left and five on the ground up,” says “punch” the bag; it’s Q The go-to boxing shoe for ankle support
at asses and the right. Only after you Kelly, “and the core must as if your hand were
being lazy.” master that will you be be strong to get the right holding a bicycle pedal and style. You’ll get good traction while
co-ordinated enough velocity behind each moving in a continuous doing the Ali shuffle — and at the right price
to jump back and forth punch.” Aim for heavy circle, hitting the bag point for the average Joe Boxer.
between right and left. bags attached to a every time it gets to the
chain, rather than those top. To improve your R1 700, takealot.com
STEP 3 connected to the wall — accuracy and head
the swinging helps hone movement, sub in a
Shadowbox your body movements. double-end bag.
This drill helps you learn

JAN/FEB 2022 MEN’S FITNESS 23

On Top Lift smart Styling by Barret Wertz; Grooming by Casey Geren/Bernstein & Andriulli using
L aura Mercier; Fitness Tech: Jeb Stuar t Johnston
Change

pathce e!
Varying the tempo of
your workout can bring
huge improvements
in strength and power
By Pete Williams,
Photographs by James Michelfelder

You’ll achieve that
extra power boost

you’ve always
coveted if you toss
the medicine ball at
just a modest pace.

When it comes to setting personal records in the weight room, it’s natural to focus on sets, reps, and weight. But most athletes
give little thought to tempo — the cadence at which a movement pattern is performed. Enter tempo training, which was popular-
ised years ago by strength coach Ian King but has resurged. And no wonder: Changing up tempo can produce dramatic results,
including increased strength, power, and size. It can also help you bust through plateaus by mixing up stale routines that no
longer generate results. “By varying the speed, you trigger a response that creates muscle growth”, says Ken Croner, owner of
US-based Munster Sports Performance in Indiana. What’s more, being aware of your tempo ensures a more mindful workout, an
antidote to all the digital distractions that’s made it difficult for athletes — like everyone else — to concentrate on the rep at hand.
“Focusing on your lifting tempo forces you to think about what you’re doing”, says Croner. Muscular and mindful? Can’t beat that.

24 MEN’S FITNESS JAN/FEB 2022

SLOW DOWN

TO BUILD

STRENGTH takes 10 seconds, Looking for
which adds 100 sec- explosive power?
Q Athletes typically onds to a 10-rep set Decrease the weight
lift at a steady pace, and raises the TUT and boost your rep
powering through tenfold. Plus, squat- speed. You’ll soon see
the eccentric (low- ting — more than more gains than ever
ering), isometric any other move —
(holding), and is about execution, before.
concentric (raising) and a slower tempo
portions of a lift. forces you to squat SAMPLE
But greater gains properly. Tempo WORKOUTS
require a change training even
of pace. A slower applies to thrust- These can be
tempo increases ers, the popular done on their own
a muscle’s time CrossFit move: or consecutively
under tension (TUT) Slow down in the
for each rep. The squat portion before Slower-tempo SPEED UP TO FOR A NEW
greater the TUT exploding into a workout
(on the lowering shoulder press. INCREASE PR, MIX UP
or holding por- Beyond the greater >10 push-ups:
Brad Swonetz tion), the greater TUT, this encour- 4 seconds down, EXPLOSIVENESS resistance — 60% THE TEMPO
the stress on the ages proper form. A 2 seconds hold, of a one-rep max
muscles; that criticism of CrossFit 1 second up Q n the other hand, — and maintain a Q Alternating
leads to optimum is that it empha- working at a faster high effort while between various
hypertrophy, or sises speed at the >10 squats: tempo with less moving quickly. tempos will not
muscle building. As expense of form, 6 seconds down, weight is better The end of a set only help you break
a bonus, this speed and some athletes, 1 second hold, when training for shouldn’t feel through plateaus,
encourages proper especially newbies, 1 second up power. A quicker harder than the it’ll lead to a more
form. A push-up aren’t ready for bal- pace increases beginning. Have a focused workout
is more effective if listic movements. >5–10 pull-ups the body’s ability 140kg bench max? and a more efficient
you spend three to A slower tempo (depending on to handle rapid Load just 80kg and gym session
four seconds lower- yields a correctly ability): Starting stretch loads; the blast through all overall. “Tempo is so
ing yourself and performed lift. from the bar, faster movement three phases. Or do valuable because
one to two seconds 2 seconds down, also lengthens a squat jump using it serves so many
holding just above Anthony 2 seconds (hold at your fascia’s elastic just your body goals”, Hobgood
the floor before Hobgood of Exos in bottom), 2 seconds properties, causing weight. For both says. “You know
powering back up. Gulf Breeze, Florida, (hold at top) muscles to contract workouts, you’re the moves; this just
There’s additional USA, recommends more forcefully. combining speed changes things up
TUT, and the slower slow-tempo train- Faster-tempo Focus on moderate and strength. to improve results.”
movement recruits ing with pull-ups. workout
more shoulder This increases
stabiliser muscles TUT and stops the Do these as fast as
and better engages natural tendency possible:
the core. A squat of using a body’s
becomes extra momentum to >10 bench presses
challenging if your get through a set, using 40% of 1RM
eccentric phase boosting the num-
ber of pull-ups an >10 squat jumps
athlete can do. using body weight

>10 medicine ball
rotational throws
using modest weight

JAN/FEB 2022 MEN’S FITNESS 25

On Top Women

26 MEN’S FITNESS JAN/FEB 2022
Challenge Accepted

USN 12 Week Body Make- Q Being a wife and mother
over Challenge entrant, Two has always Alishe Vorster’s
primary purpose in life, however,
Oceans Marathon runner, after entering the USN 12 Week
mother and wife Alishe Body Makeover Challenge, she
quickly discovered a lifestyle and
Vorster on how health and passion that filled her more than
fitness changed her life. she thought possible. Alishe has
since run the Two Oceans Ultra
Marathon and completed a K-Fit
Instructor course, turning her
passion into more than just a part-
time hobby!

MF: Who is Alishe dent, strong-willed for better perfor-
Vorster? Tell us woman who is mance in the gym
a bit about your loyal to a goal that I (I cannot live with-
daily life and what have set for myself. out it!) and I also
you do? I am a Being committed use the Bluelab
32-year-old wife to the challenge is Whey Protein to
and mother of what allowed me to help maintain all
two who has been complete it. my hard earned
married for 9 years. muscle mass.
Before entering MF: Since the chal- When I am super
the USN 12 Week lenge, how have busy I make use of
Body Makeover you pursued a the Diet Fuel pro-
Challenge, I would healthier and more tein as a quick and
have described active lifestyle? convenient meal
myself to you as a I have completed replacement that
regular “plain-Jane” the Two Oceans provides me with
from the Kimberly Marathon as well all the necessary
in the North West as a K-Fit instruc- nutrients. I also
who works a regu- tor course. In the love the USN Trust
lar 9-5 job and who future, I would like Bars, to help satisfy
always believed to complete an my sweet tooth.
her sole purpose intricate obstacle
in life was to be a course that chal- MF: What advice
supporting wife to lenges me both would you give to
my husband and mentally and someone to stay
a loving mother physically. the course on their
to my children. I healthier lifestyle
never thought that MF: How has journey? Stick to
I would become health and fitness the basics and you
someone who challenged your will get the results!
could make a sig- outlook on your-
nificant difference self? I have

JAN/FEB 2022 MEN’S FITNESS Photography by LKDA always believed “Being
that my obligations committed
in another persons’ in life had to be
life. However, since towards only my to the
entering the chal- family, but since challenge
lenge, my percep- the challenge I’ve
tion of myself has realised that it is is what
certainly changed. ok to do something allowed me
for myself. I feel to complete
MF: Tell us a great knowing that
bit about the I can still always be it.”
USN 12 Week there for my family,
Body Makeover but there is also
Challenge and a great feeling of
how it changed accomplishment
your perspective that I’ve obtained
on health and from this chal-
fitness. When I lenge. I have never
initially began this felt more energetic,
challenge my main which has allowed
goal was to gain a me to be the best
perfect body. This mom possible
was my sole pur- for my children.
pose. However, as I Some days are
went along I grew easier than others,
stronger physi- and there have
cally, mentally been days where I
and emotionally. wanted to throw in
This Challenge the towel, but I’ve
has allowed me learnt the concept
to gain complete of self-motivation
control over my and being able to
body. I have felt speak positively to
inner-peace, which myself.
is unexplainable
and this experi- MF: Since the chal-
ence has allowed lenge, how have
me to recognise you incorporated
that the boundar- using the USN
ies I’ve pushed supplements in
have allowed me your life? USN as a
to obtain more brand have become
than just a “perfect a big part of my
body”. I’ve gained life. Even my 2
insight into what’s year old recognises
more important the logo! I use the
such as making products on a daily
a difference in basis, CLA as a nat-
another persons’ ural fat burner to
life simply just by assist with weight-
inspiring them. loss and digestion,
My character traits Phedracut Lipo XT
have plaid a vital to dramatically fuel
role in allowing me my energy levels
to push all of the
boundaries that I
thought existed.
I am an indepen-

27

On Top Gear up

STYLE SENSE Cool running By Charelle Johnson

FASHION TIPS It’s time to update your wardrobe with threads that’ll keep you
FROM THE PLANET’S stylish as you smash through those PRs
BEST-DRESSED MAN
4
TIM GUNN
(AKA @TIMGUNN) PUMA’s jacket shields
your body from
What are the the elements.
essential shoes
every man should 1 5 Summer bodies are
have in his closet 6 3 made in the winter
and why? 2 so, its time to hit the
ground running and,
TOM M, CAPE TOWN if you’re still sporting
basic sweats and a
Q I believe that shoes three-year-old wife
beater, then its defi-
are our most important nitely time for a seri-
wardrobe investment. ous upgrade! These
We are judged by our high tech and trendy
footwear, so spending threads are fashion-
a bit of money and able, practical and
some time on consider- designed to provide
ing the right options will sheer comfort while
serve you well. Let’s you sweat your way to
begin with the most your physical best.
essential of all essen-
tials, the black-leather 4) G-Star Raw
cap-toe oxford. This Horlon Tee
sleek and elegant must-
have is your go-to for Q Slogan Tees aren’t
weddings and funerals,
job interviews, and going anywhere any-
formal occasions, time soon, and with its
including black tie. Next bold text and the most
is the brown-leather comfortable T-shirt
brogue. Dress it up construction, this piece
or down, pair it with by G-star Raw will
jeans or grey flannel — it make for the perfect
never disappoints. first layer during the
Every man must also winter. Pair as we have
own a tan, beige, or suggested with sweat
light-brown loafer. Like pants, a statement
the brogue, the loafer’s jacket and futuristic
hallmark is versatility. kicks to get the look.
A boot — whether a
lace-up, a suede desert R599, superbalist.com
boot, or a Chelsea
model — is a wardrobe 1) Puma Heritage 2) Adidas Plgn 3) Nike Air 5) Bell & Ross
staple that enhances Jacket Pants Vapormax Flyknit 2 BR V2-94 Steel
your look. Finally, we Heritage
all need a white-canvas Q Celebrating 70 years Q Gone are the days Q With its futuristic sole
or leather low-top Q Water Resistant for
trainer, aka sneaker. of football passion, when sweatpants were that’s as ready to hit the
The sneaker’s ubiquity Pumas Heritage Col- just for the gym! Part of road as it is to elevate up to 100m, this time-
is both a blessing and lection is designed as a the Adidas Originals col- your overall look, Nikes piece by Bell&Ross is
a curse. The most tribute to the beautiful lection, the PLGN pants Air Vapormax Flyknit sure to hold up during
versatile are those with game, and includes this are ideal for the athletic 2 is as practical as it is an intense sweat ses-
the simplest silhou- trendy oversized fit guy who still wants to fashionable. Equipped sion. With its satin
ettes and the fewest jacket with elasticated look on top of his game with the latest Max Air polished steel bezel and
bells and whistles. waistband and cuffs. while working out, or innovation underfoot, it ultra-curved sapphire
These service jeans Throw on either before while running to the provides more support crystal and anti-reflec-
and a T-shirt as well as or after your 90 min- barber for a fresh cut. around the heel as well tive coating, this impec-
more formal pants and utes on the pitch to beat This pair of sweats is as foot-hugging Flyknit cable accessory is both
blazers. off the winter cold. sportswear at its best. comfort. stylish and durable!

R1 699, superbalist.com R1 699, superbalist.com R2 999, nike.com R68 000, Bellagio Jewellers

4 0 MEN’S FITNESS MAY / JUNE 2018

Smarter ways to rule the kitchen

Eat toWin

The diet of Ikaria, Greece,
“the island where people

forget to die”, features
tomatoes, wild mushrooms,

and wild greens.

Foreverfuel

WANT TO LIVE TO BE 100? THE PEOPLE IN SEVEN AREAS AROUND THE WORLD
DO JUST THAT — AND WE HAVE THEIR SECRETS.

BY NILS BERNSTEIN PHOTOGRAPHS BY LINDA XIAO

MEN’S FITNESS MAY / JUNE 2018 41

On the menu in Okinawa:
brown seaweed, pork,
and bitter melon, which

looks like ugly cucumber.

Can you eat your way to a long life?
People in a handful of regions across
the globe apparently do. Author Dan
Buettner identified seven so-called “blue
zones” — places where residents often
live past 100 — and analysed the factors
that may explain it. Along with lifestyle,
nutrition is key. So pick some favourites
from each and start beating the odds!

IKARIA, OKINAWA, HOW TO LIVE SARDINIA, SOUTHERN NICOYA, Food styling by Hadas Smirnoff; Prop styling by Maeve Sheridan
GREECE JAPAN (ALMOST) ITALY SWEDEN COSTA RICA
FOREVER
Q Called “the island Q Why such lon- Q Carbo-loading for Q Scandinavia’s Q This Costa Rican
where people for- gevity among Oki- The basic principles long life? Sardin- quality of life (low peninsula’s diet is
get to die” in Diane nawans? It could followed by citizens ians eat gobs of crime, free health similar to the rest of
Kochilas’ cookbook be their superfood of “blue zones” pasta and whole- care) offers some Latin America’s but
on its food, Ikaria intake: Turmeric grain breads — even non-dietary rea- with a few key dif-
is a hotbed of old- is a favourite here, The diet their famed soup, sons for long lives. ferences: The fruit
agers who follow a as is go-to veggie zuppa gallurese, is a Still, something of its peach palm
Med-type diet but bitter melon — both O Plant-based, sort of bread casse- about the hearty tree is said to fight
eat less meat than thought to be dis- though not entirely role. It could be the cuisine of Sweden’s cancer, and its wild
most Greeks; farm ease fighters. Most vegetarian omega-3s they get Öland, Småland, ginger is a potent
or forage many foods are stir-fried from shellfish and and Skåne (their anti-inflammatory.
foods; and proudly quickly in minimal O Lotsa legumes— dairy or the crazy- flavonoid-packed Plus, little milk or
admit they f#ck oil. beans, lentils, high polyphenols in black currants, per- processed food is
like bunnies into peas the local red wine… haps?) keeps them consumed.
their twilight years. KEY FOODS: Brown hanging on.
seaweeds (hijiki, O Mostly organic KEY FOODS: Shellfish KEY FOODS: Black
KEY FOODS: Wild wakame, kombu), and local (clams, mussels, KEY FOODS: Oily fish beans, corn torti-
greens, olive oil, bitter melon, lobster); sheep’s/ like salmon and llas, winter squash,
chickpeas, lentils, turmeric, tofu, O Heavy on whole goat’s milk; toma- herring, whole ginger, eggs, yucca,
black-eyed peas, sweet potato, lots grains toes, almonds, fava grains like rye and plantains, yams,
lemons, goat-milk of all forms of pork, beans, chickpeas, buckwheat, berries, tropical fruits
cheese, potatoes, garlic, green tea, The lifestyle flatbread, saffron, peas, oats, yoghurt, (bananas, papaya,
tomatoes, wild brown rice fennel, red wine root vegetables mango, guava,
mushrooms, sage, O Not much smoking peach palms)
rosemary DISH TO TRY: Goya O Close family DISH TO TRY: Fregola DISH TO TRY: Fiskbul-
chanpuru: stir-fried sarda con arselle e lar med rotmos och DISH TO TRY: Gallo
DISH TO TRY: Hortopi- bitter melon, egg, connections zafferano: semo- ärtor: fish cakes pinto: rice, black
ta: phyllo pie made tofu, and thinly O Regular social lina pasta with with mashed beans, fried egg,
with wild greens sliced pork clams and saffron rutabaga and peas and corn tortillas
engagement
O Constant

moderate
physical activity

30 MEN’S FITNESS JAN/FEB 2022

Eat toWin Live longer

Loma Linda’s Seventh Grazie,
Day Adventists Rosemary!
thrive on fresh foods,
whole grains — and not QThe diet of the
an ounce of meat. seventh “blue
zone”, the Italian
coastal town of
Acciaroli, is like that of
most of southern Italy,
but with one addition:
wild rosemary, eaten
all day, every day. The
local herb’s intense
aroma suggests it has
even more antibac-
terial, antioxidant,
anti-inflammatory,
and circulatory and
memory-boosting
properties than
ordinary rosemary.
Bonus: Dried rose-
mary retains most of
the nutrients of fresh.

Tip

Buy organic rosemary
to avoid nutrient-killing
irradiation.

LOMA LINDA,
CALIFORNIA, USA

Q Loma Linda has
one of the world’s
largest concentra-
tions of Seventh
Day Adventists,
who — believing the
body and soul to be
one — spurn meat,
most rich foods,
booze, cigs, and caf-
feine. But some do
eat fish — and, sorry,
Adventist vegans,
but pesco-vegetar-
ian Adventists live
longer than you do.

KEY FOODS: Whole
grains (oats, barley,
quinoa), beans, len-
tils, peas, chickpeas,
citrus, whole-wheat
bread, almonds,
soy milk, salmon,
avocado

DISH TO TRY: Black-
bean burger with
avocado and tomato

JAN/FEB 2022 MEN’S FITNESS 31

Eat toWin Fast fuel

Españainapan

CREATE AN INCREDIBLY HEARTY, PROTEIN-PACKED ONE-POT FEAST BY UPDATING THE MOST DELICIOUS
(AND ICONIC) OF ALL SPANISH DISHES — PAELLA — WITH A HEALTHY WHOLE GRAIN

BY TOBY AMIDOR / PHOTOGRAPH BY LINDA XIAO

Q The dish paella (pro- Exotic Saffron Packs a Punch Shrimp Paella
nounced pa-AY-yuh) is (in more ways than one) with Quinoa and
actually named for the shallow Edamame
cooking pan in which it’s made Just a bit turns a boring plate into a
and served. Paella originated memorable meal. And luckily for your wallet, SKILL LEVEL: BEGINNER
in Spain, where centuries ago a little goes a long, long way. SERVES: 4
farmers would throw together PREP TIME: 15 MINUTES
white rice and any proteins they Saffron may be Q Think of saffron isn’t difficult to COOK TIME: 30 MINUTES
could find, and cook them over expensive, but this as the truffle of do, since just a bit
an open fire in the fields where tasty, healthy spice the spice king- will be plenty for INGREDIENTS
they worked. Over time, paella is worth the price. dom. The fra- pretty much any
evolved into a masterpiece of grant red strands, dish. According 1 tbsp olive oil
Spanish cuisine: A dish typically harvested from to Alex Raij, Chef Food styling by Hadas Smirnoff; Prop styling by Maeve Sheridan; Saffron: Givaga/Getty
made with white rice; a variety of the stigma of the and Co-owner of 2 garlic cloves, minced
seafood (shrimp! mussels! lob- saffron crocus US-based NYC’s La
ster!) and/or meat (chicken, cho- flower and then Vara restaurant, 1 medium yellow onion,
rizo); a flavour base (sofrito) of cured, are essen- always buy whole chopped
garlic, onions, peas, and toma- tial to the flavour strands of saffron,
toes; and a sprinkling of saf- of many Spanish not the pre-ground ½ tsp dried thyme
fron. But white rice isn’t the dishes. But saf- variety, which
optimum carb for health-con- fron isn’t just might be cut with ½ tsp fennel seeds
scious guys; and what’s a meal powerfully tasty, marigolds. Ugh.
without plenty of veggies? So it’s also mega- How to use saf- ¼ tsp each salt and
we’ve put together this bet- healthy, packed fron: Before adding ground black pepper
ter-for-you paella by swapping with a carotenoid it to a dish, crum-
out rice for quinoa, the king of called crocin — ble the strands in Pinch saffron threads
whole grains, and adding tasty an antioxidant your fingers so (crush between fingers
edamame — a nutritious green that helps fight the fragrance is just before use)
soybean — to make a healthy, cancer, stabilise distributed evenly.
protein-rich meal that’s lower in blood sugar, and It’s particularly 1 can no-salt-added
carbs, calories, fat, and sodium. promote memory tantalising when diced tomatoes
And for four more great veggie- retention. Since added first to a
boosted paellas using quinoa, saffron is also pan of sizzling 3 cups low-sodium
farro, buckwheat and sorghum. one of the priciest oil, which really vegetable broth
spices you’ll ever wakes up a dish,
come across you’ll Raij says. Store • 450g peeled, deveined
want to exercise it in an airtight large shrimp
restraint when container in a cool,
you use it — which dry place. 1½ cups quinoa

EXPERT TIP Q Want to make a super authentic paella from Valencia, Spain, the proud birthplace of this 1 cup shelled edamame

Pull a rabbit ultra-versatile dish? Then head straight for the rabbit. Top chefs often name famous Spanish DIRECTIONS
paella out of chef Josefa Navarro’s simple rabbit paella as the best paella in the world; and many American
your hat students studying in Valencia have been welcomed their first day with a traditional rabbit 1) Heat oil in a large skil-
paella, cooked over an open fire and bestowed upon them by their host family as if it were a let over medium heat.
gift from the Spanish magi. And cooked right, it is. Because rabbit isn’t just delicious — it tastes When it’s shimmering,
a bit like chicken (no kidding) but with a slightly “wilder” flavour. It’s also a nutritional slam add garlic and onion
dunk: A super lean meat, it has more protein and less fat than chicken, veal, turkey, lamb, beef, and cook until soft and
and pork and half the calories of lamb or beef. If you don’t have a local butcher who sells rab- translucent, about
bit, you can swop out rabbit for something a little easier to find, like say, chicken. 3 minutes.

2) Add thyme, fennel
seed, salt, pepper, and
saffron; stir to com-
bine. Add tomatoes
and broth.

3) Raise heat to high and
bring mixture to a boil.
Then reduce heat to
low, cover, and simmer
2 minutes.

4) Raise heat to medium
and add shrimp; cook
for 5 minutes.

5) Add quinoa and eda-
mame and raise heat
till mixture comes to a
boil, then reduce to low
and simmer, covered,
till shrimp and quinoa
are cooked through
(20 to 25 minutes).

N U T R I T I O N (PER SERVING)

Calories: 445,
Protein: 30g,
Carbs: 56g, Fat: 10g

32 MEN’S FITNESS JAN/FEB 2022

3 Tips for Cooking a Great Paella

From expert Sarah Jay, who runs one of the best, most authen-
tic online sources for all things paella, paellapans.com:

1) Use a real 2) Don’t stir it once 3) Eat the paella
paella pan. the liquid is boiling. straight out of
the pan.
Q To develop Q As paella cooks, the
Q Traditionally, the
maximum flavour, grains should form a
paella needs to cook loose connection. If whole paella pan is
in a thin layer — that’s you stir it then, it dis- brought to the table,
why paella pans from rupts this network, where everyone claims
Spain are wide and changing the texture of a spot in front of it
shallow but not too the grain — and the final and digs right in. Try
deep. As an alterna- dish. So if the grain’s it, and you’ll find the
tive, use the largest in and the liquid’s bub- eating more fun, com-
sauté pan you have. bling, hands off! munal, and delicious.

Eat toWin Fit Chef

ASK THE Q&A How can you love food been eating it since I
WINE HACKER but stay so fit? was a year old. And
The model cook it’s so versatile! Make
JEFFREY SCHILLER, I don’t understand that a smaller piece of
AUTHOR OF WINE HACK: Ex-pro swimmer, runway strutter, and underwear I don’t understand that chicken with a mound
WINE EDUCATION THAT aficionado Franco Noriega is building an organic- “Don’t trust a skinny of quinoa and you’re
STARTS WITH YOUR chicken empire by Nils Bernstein chef” stereotype. I good to go. Throw it
MOUTH, NOT WITH YOUR don’t want to eat what with chopped tomatoes
HEAD @GONEDRINKIN With Peruvian chef Franco Noriega’s shred- a really unhealthy and it’s quinoa salad.
ded physique — he’s modelled for Dolce & -Gab- guy eats; at the same You can substitute hot
I’ve heard you can bana — and scantily clad YouTube cooking time, I can’t call a salad quinoa for rice, or do
make cheap red demos, you’d think his boy toy rep might overshadow “dinner” and be happy. dessert — quinoa pud-
wine taste more his kitchen cred. But at Baby Brasa, his US-based For a real meal, I want ding’s delicious.
expensive by whip- Manhattan pollería, the food takes centre stage. A trib- a beautiful protein and
ping it in a blender. ute to taste, nutrition, and affordability, Baby Brasa super clean sides: What do you eat for
Is that really a thing? offers organic rotisserie chicken, creative salads, and yucca, sweet potatoes, breakfast?
sides that all redefine fast food for the fitness minded. quinoa, lentils. With the First I have green tea
MARK MADISON, CAPE TOWN We asked Noriega how he stays in model shape. restaurant, it’s all my with two tablespoons
favourite things in one of apple cider vinegar,
Q Putting wine in a place. and wait 30 minutes.
Then I usually do a
blender — let’s call it Baby Brasa’s chicken shake with almond
“aggressive decanting” is all-organic. Why? milk or açaí; and I have
— is an old winemaker’s tons of things on the
trick to simulate how I ate organic in Peru, counter — maca root,
the wine would taste where everything is goji berries, bee pollen,
after ageing. It can organic and local. almond butter — so I
make a cheap wine When I came to the add whatever’s there,
taste better, but only US, I started gaining with maybe banana or
to a degree. weight, feeling tired, avocado.
getting sick. I mean, we
How does decanting are what we eat. I want Any tips for guys who
work? First, most of food to taste good, but think “eating healthy”
what you experience I also want to feel good. is boring?
in wine is its aromas. At the restaurant, we I enjoy every single
When the compounds pay three times more bite I take. Having to
that create these for organic chicken eat something bland or
aromas hit oxygen, they than regular. At first — I boring just to get there
fully release for your really wanted to make body-wise — for me it’s
nose to detect. a profit! — I cooked an not worth it. You can
organic chicken and a still have great food and
Oxygen also mellows steroid chicken at the look f#cking great.
tannins, molecules same time, and it was
from the oak your wine like two different pro- How do you work out?
is aged in, which make teins. The difference I ride my bike or skate-
wine bitter. was so f#cking clear. board across the bridge
If you roast organic into Manhattan two or
Of course, if you’re chicken with only a three times a day, so my
patient, a more practi- little salt, it’s delicious. cardio’s covered. And I
cal alternative to using But if you do that with go to the gym five times
a blender is to empty a regular supermarket a week. I love it, but I’m
the bottle into any chicken, it’s horrible. learning how important
container — decanter, rest days are, whether
pitcher, bucket — that What’s your favourite you want to get bigger
will maximise air con- ingredient or side? or slim down.
tact with the surface,
splash it around, then Quinoa is an unbeliev-
let it sit for half an hour. able superfood. I’ve
(Don’t want to serve
from a bucket? Funnel Decanting red wine W H AT ’ S Q “Aquafaba”, a name made up to conjure something more fabulous than
it back into the bottle.) makes it taste even THE DEAL
“chickpea juice”, is simply cooking water or canned liquid from chickpeas
Decanting is really more appealing WITH... or other legumes (like beans, peas, or lentils) that’s been beaten into a
for rare wines that stiff froth for use as a vegan substitute for eggs or egg whites. Because
have been cooped up in Aquafaba? its emulsifying properties are similar to that of eggs, it can be used raw or From top: Sandra Arenas; Sam Kaplan
a bottle five-plus years cooked, in sweet or savoury foods from waffles to mousse — it even makes
and need to be woken a decent-tasting vegan mayo. Just don’t try scrambling the stuff — it’s best
up. So, your R60 bottle in dishes where eggs are just one of the ingredients, not the leading lady.
of cab? It won’t turn To make aquafaba, drain the liquid from canned or cooked chickpeas or
into a 90-pointer, but it white beans (they have the most neutral flavour), and whip it. When it’s the
will be more appealing. consistency of egg whites, it’s done; if it’s too watery, boil it down a little.
Three tablespoons (about 10 calories) replaces one egg.

34 MEN’S FITNESS JAN/FEB 2022

Eat toWin Diet hacks

THE FLAB Saladbar Our “bar” fight winners
BLASTER smackdown
In our head-to-head salad contest, the ingredi-
FAT-LOSS TIPS FROM After all the holiday meals, braais, social parties, and ents highlighted in green came out on top:
THE WORLD’S MOST comfort-food binges, most of us are ready to race back
FAMOUS TRAINER to the salvation of the salad bar. The huge choice of Spinach O R Mixed mesclun
ingredients can be daunting, though, so we compared Spinach is packed with vitamins — not the case
BY GUNNAR PETERSON the most popular salad fixings to see which have the with mesclun, a combo of less nutritious greens.
(@GUNNAR) fewest calories, the most nutrients, and the best chance
of keeping you full all day. Chicken O R Steak
What’s the minimum Three times leaner, with half the calories and more
amount of exercise Winter hibernation
I can do and still see is over—you need a protein, chicken easily beats steak.
results? big bowl of something
fresh and healthy. Kidney beans O R Black beans
JACK D, JOHANNESBURG All beans are similar in nutrients, but we give black
From top: Jens Mortensen/Gallery Stock; TVK888/Getty; Juliachka/Getty beans the edge for slightly higher protein and fibre.
Q What year did
Tofu O R Egg
you graduate from While tofu wins “calories by weight”, near-
the University of perfect eggs have more protein and vitamins.
Underachievement?
Seriously, “the mini- Salmon O R Tuna
mum” — that’s what you Tuna is a bit leaner and has more protein, but
want to know? As my salmon has near triple the heart-smart omega-3s.
friend Zach Even-Esh,
from the Underground Cheddar O R Feta
Strength Gym, says, Feta has about half the calories of cheddar and is
the way you do any-
thing is the way you do almost 30% lower in fat.
everything. Think about
that: If you look for Cauliflower O R Broccoli
the minimum you have These veggies are similar in calories, but broccoli
to do, you’ll get the
minimum out of it. And has more calcium, iron, and vitamins C and K.
that’s across the board
— you’ll always leave Almonds O R Walnuts
something on the table You can’t go wrong with nuts, but almonds have
and never reach your
full potential. So, fine: better macros for fat, protein, and vitamin E.
If you follow the US
Department of Health Bacon O R Ham
and Human Services’ An easy choice: Bacon has almost five times the
recommendation to get fat of ham and more than three times the calories!
at least 150 minutes
of moderate (or 75 Tomatoes O R Carrots
minutes of vigorous) Tomatoes ace out carrots for their slightly better
aerobic activity a
week, and pair that carbs and calories (and, IOHO, taste).
with a decent diet and
adequate sleep, you Beets O R Red cabbage
won’t become morbidly These two are much the same in nutrients, but we
obese. Or you can aim pick red cabbage for more vitamin A, B , C, and K.
for 45 to 90 minutes a
day, five to six days a 6
week, with workouts
that combine multi-joint Dried cranberries O R Raisins
strength moves and Though similar in macros, raisins have less sugar—
high-intensity intervals
(plus some steady- dried cranberries often have added sugar!
state cardio before or
after), and eat clean Order a You’ve been Chop’t!
food, drink lots of diet-friendly
water, and shoot for salad—by If you’re heading to one of the trendy salad shops and want a low-calorie
eight hours of sleep choosing option that’s good for you, try these hacks:
a night, and see what from our list
those results look like. PORTION of champs. Chop’t Sweetgreen Just Salad
Your life, your choice! OF THE
MONTH Mexicali Vegan (360 Spicy Sabzi (440 cal): Mediterranean Mix
cal): Ask them to hold Ask for red cabbage (570 cal): Switch out
¼ CUP ALMONDS the romaine, add more instead of beets and the romaine for spin-
= spinach, and swap in tomatoes in place of ach and the pita chips
walnuts for chips. carrots. for pumpkin seeds.
1 GOLF BALL

JAN/FEB 2022 MEN’S FITNESS 35

Learn It! Tipsandtacticsforlivingsmarter

Close
doortohne
clutter

ONE EXTREMELY MESSY MAN
EMBRACES THE GREAT UNKNOWN:

AN ULTRA-CLEAN, HYPER ORGAN-
ISED, AND “JOYOUS” APARTMENT

The less junky your
junk-filled closet is, the
happier you’ll be, says
the wildly popular
KonMari Method.

As an unmarried man who works really hard, travels a ton, and leads an active social life, I’ve come to accept several less-than-awesome
realities about my daily existence. (For starters: I eat way too much take-out, I’m constantly forgetting my toothbrush on trips, and
these days, I could probably consume a few less sugary cocktails.) But if there’s one piece of man-on-the-go collateral damage I simply
can’t accept, it’s the increasingly gnarly state of my apartment. In recent months, I’ve found myself engaged in a daily battle against
the black hole of my storage closet, the mountain of mismatched clothes scattered across various pieces of furniture, and the towering
pile of envelopes on my desk. When it took me a full hour to locate my hiking boots (in a kitchen cupboard?) I realised: Holy shit, I’m
messy — and I need an intervention. So, I reached out to Patty Morrissey, a Jedi-level practitioner of the ultra-hot KonMari Method
of streamlining your life — inspired by the ultra-popular book The Life-Changing Magic of Tidying Up: The Japanese Art of Declut-
tering, by Marie Kondo — for her to whip me into shape. Here’s what I learned.

36 MEN’S FITNESS JAN/FEB 2022

By Jeff Wilser

1) Keep only what brings you joy Soon I get to my hiking boots: Joy. home — I’m still working — you can
Backpack: Joy. Passport: Joy, joy, feel immediate results. Bite-size
“Let’s start with your clothes”, says joy. At a gut level, I realise how much chunks have value.
Patty. She instructs me to put every adventure travel means to me. I’m
article of clothing — winter coats, now headed to a trek in the mountains 8) You will like your stuff more when
underwear, bathing suits, the works of Thailand — not a coincidence. you have less of it
— into a pile on my living room floor. Changes like this are why Kondo
Good God. She calls this the “power of claims in her book that “many of my One category is especially tough for
the pile”, since it forces you to confront clients remark that they have lost me: books. I blanched at the idea of
how much you truly own. The Kondo weight or firmed up their tummies. It’s losing a single paperback, but I duti-
principle is dead simple: Touch every a very strange phenomenon, but when fully went through each and every
single item. Feel it. Think about it. we reduce what we own and essentially novel and was embarrassed to find
Ask yourself, does it bring me joy? If ‘detox’ our house, it has a detox effect stacks that I had never read. “If you
it does, keep it. If not, ditch it. Patty on our bodies as well”. missed your chance to read a particu-
hands me an old fleece sweatshirt. lar book… this is your chance to let
“What do you think about this?” she 5) Never ball your socks it go”, Kondo explains. “Get rid of all
asks in a neutral voice. I haven’t worn those unread books.” So I did. And
it in years, and it doesn’t bring me joy. Kondo views balled-up socks as the then something unexpected hap-
Gone. devil’s work, since they are “always in a pened: Now I love my bookshelves.
state of tension, their fabric stretched They seem to sparkle. The only books
2) Saying thank-you to and their elastic pulled… what treat- that remain are the ones I really like,
garbage is weird but fun ment could be worse than this?” Patty so every time I glance in its direction,
instructs me to fold everything. On the bookshelves jolt me with a pick-
Before I toss the sweatshirt, Patty asks a philosophical level, the point is to me-up. Now extrapolate this sensa-
me to thank it for its many years of treat your possessions with respect, tion with everything you own, and the
service. This is a pillar of the Kondo which extends their lives and provides results can be, well, magical. Q
method, as it helps you get closure greater pleasure. On a more basic
on the items you discard. “Thank you level, now my socks don’t slide to my Jeff Wilser is the author of Alexander Hamilton’s Guide to
for keeping me warm when I jogged ankles. Win. Life. Twitter: @JeffWilser
to the gym, sweatshirt”, I actually say
out loud. This is goofy but strangely 6) Sorting your stuff Before I toss the old
empowering. In total, I stuffed 11 bags helps sort your past sweatshirt, Patty tells
with clothes, which I donated to char- me to thank it for its
ity. I hold a coffee mug from an ex-girl- years of service. Closure is
friend. Joy? I’ve been lugging that crucial, preach KonMari prac-
3) Decluttering will nudge sucker around for years, never using titioners.
you to upgrade it but never quite having the guts to
throw it out. “Thank you for remind-
I have a knife rack in my kitchen. It’s ing me of the good times we had, coffee
the kind that hangs on the wall. To be mug”, I say, gently placing it in the
honest, it looks kind of cool, but the trash. Kondo frowns upon clinging to
knives are dull, and I never use them. I the items that bring us pain. The focus
hold a knife in my hand. Does it bring is now on the present, not the past.
me joy? In its current condition…
no. But what if I get it sharpened? I 7) This is not an overnight process
did just that. Now the knives get me
excited to cook, and more cooking “You wouldn’t hire a personal trainer
(and less Chinese take-out) means to give you a hot body in four hours”,
healthier eating. Tiny upgrades can Patty tells me. It’s a journey. Kondo
have domino effects. suggests that the entire process can
take six months, but I’ve found that
4) Your stuff gives clues to your values even before you finish your entire

JAN/FEB 2022 MEN’S FITNESS 37

The Active Guy’s Guide to Style and Grooming

PeTrhefectFit

The
Winter

WARRIOR

38 MEN’S FITNESS JAN/FEB 2022

JAN/FEB 2022 MEN’S FITNESS 39

40 MEN’S FITNESS JAN/FEB 2022

JAN/FEB 2022 MEN’S FITNESS 41

42 MEN’S FITNESS JAN/FEB 2022

JAN/FEB 2022 MEN’S FITNESS 43

44 MEN’S FITNESS JAN/FEB 2022

JAN/FEB 2022 MEN’S FITNESS 45

TO BOOT Prop styling by Angela Campos/Stockland Martel
NEW YORK

1) Alton

R2 500, TOBOOT.COM

ADIDAS
ORIGINALS

2) Stan Smith

R1 199, SPREE.CO.ZA

CONVERSE

3) Chuck Taylor
All-Star ’70 Mono
Leather

R899, SPREE.CO.ZA

PUMA

4) Sky II Lo B&W

R698, AMAZON.COM

MODERN classics

A great pair of white sneaks and a wonderfully bold sports watch are the
ultimate finishing touches for just about any look. Pick from our favourites to
incorporate some eye-popping — but still elegant — flash into your daily life.

By Barret Wertz Photographs by Levi Brown

46 MEN’S FITNESS JAN/FEB 2022

Perfect fit
O Watches

Fact: A big, swinging
metal watch adds
a bit of bling (without
making you look like
a douche).

BELL & ROSS

1) Vintage BR126 Sport
Heritage

R63 000,
BELLAGIO JEWELLERS

TISSOT

2) Couturier Automatic
Chronograph

R13 150,
THE SWATCH GROUP

TAG HEUER

3) Heuer 01

R79 190, TAGHEUER.COM

CASIO

4) Edifice

R2 804,
T H E C A S I O S H O P. C O M

B U L O VA

5) CURV Chronograph

R9 626, BULOVA.COM

MEN’S FITNESS MAY / JUNE 2018 59

48 MEN’S FITNESS JAN/FEB 2022