Cover image of

Roger de Kramer POWER UP

By Richard Cook 12 General news
Styling by Rene Ferreira Industry update
17 Fitness tech

71 The latest fitness gadgets

18 Ask Fitness his edition
10 RULES All your health and fitness questions answered
20 Guy gear

36
Stay up to date with the latest gadgets
24 Cover profile
Roger de Kramer bruised and broken, but not down and out
BARBELL 27 Hack your motivation levels
H.I.C.T. Science-backed methods to improve your motivation

WORKOUT 28 Gym gear

How high intensity circuit
training and a high
protein diet can build
muscle and burn fat
Form meets function with these fitness stylings
TRAINING
36 Barbell High Intensity Circuit Training
How H.I.C.T. and a high protein diet can build muscle and burn fat

56 44 Fitness news
How science and research can improve your training
NSAIDS 47 Endurance column
& EXERCISE Staying motivated through winter
The impact of pain
killers on training 48 Challenge workout series
Put your fitness to the test with the complex
50 CrossFit column
The school of CrossFit
52 Aesthetically speaking
High frequency resistance training
60 Prove yourself fit
The bridge hold
68 62 Squat every day
THE PERFECT An unorthodox method when your muscle growth is gridlocked
SPLIT 66 Total recall
Uncover the mechanisms that deliver the muscle memory effect

72
68 In pursuit of the perfect split
What science says about the proper training protocol
72 Chest development
CHEST
DEVELOPMENT A less conventional approach can also yield results
A less conventional
approach can SUPPLEMENTS & NUTRITION
also yield results
30 Avoid the antioxidant overdose this winter
Rethinking high dose antioxidant supplemenation
56 NSAIDs and exercise
The impact of pain killers on training
80 Colostrum
Promising nutraceutical or just another supplement fad?
84 Bodybuildings holy grail
The full body workout, high protein diet approach
86 Offal not awful
Organ meat can boost muscle gains and performance
88 Immunity boosters
Avoid winter bugs to stay on track
90 Kitchen gear
Must-haves for creating the best body, outside of the gym

SHOWS
92 Show report
Competition round up

22
STACEY
SHUTTE
A NOTE FROM THE EDITOR

EDITORS LETTER

The fact of the In case you

matter is that motivation
and willpower are finite missed it...
mental resources,
but just like anything WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

else they can be

trained and improved
to become stronger and
more resilient.
heads, be it in the gym, at a training session, or in
IMAGE BY JETLINE ACTION PHOTO

a race out on the road or trail.

As such, it is only once weve unshackled
ourselves from these mental restraints that we
can forge on. With that in mind, in the next phase
of your training, or in daily life, I suggest that you
spend some time getting to grips with how you
choose to respond to your impulses. Theyre a
natural response from the brain to certain stimuli
and situations, and while not all impulses are bad
(instinct is an important survival mechanism, for
instance), its when we act on common impulses
ENSLAVED BY without thinking that we often set ourselves up

OUR IMPULSES for failure. For instance, work on resisting the

urge to check your phone for the hundredth time
Video report back...
as it is merely a distraction; when your brain

I
n our modern world, where the desire for instant urges you to have another helping of dessert,
gratification seems to overpower all common wait a moment before you react, then resist the
sense, many of us have become slaves to our urge. Wrest back control of your impulses and
impulses. This has unfortunately become the take charge of your actions. After that, translate
root cause of much of our inability to achieve our your new-found mental fortitude into your
goals, or even find happiness and contentment in physical realm. Work on getting comfortable with
many instances. discomfort. Learn to endure through the pain
Whether its our desire to have the latest car, of all-out efforts. Teach your mind to treat the
gadget or shoes, which means we never seem to impulse to stop with the apathy it deserves so
get ahead financially, or the impulse to constantly that the next time you reach your limit you can
check social media, messages or the latest news, break through it. Once you learn to dominate your
which detracts from our training time or from mind and master your response to its impulsive
spending meaningful quality time with family and nature, youll take a giant leap forward toward
friends, were all worse off in some way because achieving your goals. This is because, if you didnt Action from the Arnold Classic Africa Throwdown.
our lives are ruled by our weak will. know it already, the mind will give in long before Check out YouTube.com/fitnesshis
The fact of the matter is that motivation and the body ever will.
willpower are finite mental resources, but just like
anything else they can be trained and improved PEDRO VAN GAALEN
to become stronger and more resilient. Yet,
despite the endless hours we dedicate to building
Editor On the cover...
@PedrovanG @pedrovang
our bodies or strengthening our physiology, we
seldom, if ever, focus on training our minds.
However, if we work on developing our mental HIGH-
PROTEIN
fortitude by boosting our ability to endure and MUST READ DIET, ENHANCE
FULL-BODY YOUR AES-
building our capacity, and even our willingness to THETICS
TRAINING
suffer, we stand to unlock so much more of our PG84 PG52
innate potential. BOUNCE
Without these traits well continue to live a BACK
QUICKER
life enslaved to our impulses; one where were FROM
not entirely in control of our actions because our LAYOFFS
PG66
impulses ultimately control us. What this means HACK

YOUR
from a practical perspective is that were more MOTIVA-
TION
likely to give in to that sugar craving at the first LEVELS
sign of temptation, or that were more prone to PAGE BRUISED PG27
quitting when the impulse to stop rages inside our 24 AND
BROKEN,
BUT NOT

FOLLOW US ON TWITTER @FITNESSHISEDITION OR INSTAGRAM @FITNESSHISEDITION

DOWN AND
OUT

OR FIND UPDATES ON FACEBOOK WWW.FACEBOOK.COM/FITNESSHE
 NEW

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EASTERN CAPE East London: Berea Pharmacy, City Pharmacy, Fitness Joint Gym, Vincent Family Pharmacy, Mager Pharmacy; Mthatha: Mthatha Plaza Pharmacy; GAUTENG East Rand:
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Rest of Africa:
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MARCO PIRES
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Winner Athletic Physique Joe Weiders Weider Nutrition South Africa
Amateur Olympia Africa
A NOTE FROM THE PUBLISHER

PUBLISHERS LETTER

The only way to maintain some kind of consistency

in this game is to love what you do. If youre finding it
difficult to maintain your training and eating habits or stay
in shape, then find some of your like-minded mates and PUBLISHER
challenge each other to a few workouts. ANDREW CARRUTHERS
andrew@maverickpublishing.co.za

EDITOR
PEDRO VAN GAALEN
pedro@maverickpublishing.co.za

DEPUTY EDITOR
WERNER BEUKES

CO-PUBLISHER SENIOR DESIGNERS

that constantly seems to be on the slide, or the Tanja Schmitz Christian Nel, Jane Horton
cold winter weather, people are still making
the effort to look after themselves and put ADMINISTRATION CONTRIBUTORS &
themselves first by being fit and healthy. Leoni Needham ADVISORY
Gareth Powell,
Winter always proves to be a challenging Sean Johnson, Rod Labbe
PHOTOGRAPHERS
time due to a loss of motivation and the impact Jason Ellis, Cindy Ellis, Julian Reichman-Israelsohn
that seasonal bugs and viruses have on our Richard Cook, Slade, Peter Carvell, Steve Attwell
ability to continue to make progress. It often Hennie Lombard
Michael Neveuz, TECHNICAL
seems like setbacks are a never-ending Cory Schmitz
James Patrick
theme at this time of year. Thankfully South Soulby Jackson
Africa only has a mere three months of cold
weather, and then its back to sun, fun and
ONLINE EDITOR
the lifestyle which we all love. Personally, I Gareth Bouwmeester
like to see winter as a time of maintenance
more than progress a time to engage cruise
ADVERTISING SALES
control, so to speak. If one can simply maintain
ANDREW CARRUTHERS
their health and fitness throughout the winter andrew@maverickpublishing.co.za
months then youre well ahead of the pack 011 791 3646
those who completely fall off the wagon by
the time summer rolls around. Its inevitable
CRUISE CONTROL
PUBLISHED BY THE MAVERICK
that mass panic sets in come spring, when
PUBLISHING CORPORATION
those who disengaged cruise control through

I
t has been a whirlwind few months of
South African fitness competitions, with
the undeniable highlights the recent WBFF
South Africa and the Arnold Classic Africa.
Both events have reaffirmed that South African
health and fitness is on the rise, both in terms
of participation and our collective desire to
push the envelope of human capability as far
as physique transformation is concerned. In
the past, South Africa was known globally for
its hidden and potentially threatening talent.
Today our finest athletes stand front and centre
against the best the world has to offer, and
were even hosting world-class international
competitions on home soil. The world now
comes to us!
It also seems that everyone you meet these
days is getting into shape, whether it be to
compete or improve their aesthetic. More
people are also realising that there are many
health benefits to being in shape, over and
above the physical improvements. Even in the
face of various challenges, such as an economy
FROM THE PUBLISHERS OF
Combined circulation of 61,000 magazines
winter try to get back into shape as the
weather starts to warm up.
The only way to maintain some kind of
consistency in this game is to love what you
do. If youre finding it difficult to maintain your
training and eating habits or stay in shape,
then find some of your like-minded mates and
challenge each other to a few workouts. Lift
each other up, get back into the gym and find
a few different ways of exercising together that
adds more excitement to training. There is
also such an abundance of things to do in this
country to help keep you in shape, so why not
use the winter months to explore and discover
new sporting codes or ways to move and
stay active. Its a sure-fire way to help keep
you motivated and on track. Hang in there,
summer is coming.
Enjoy issue 24!
ANDREW CARRUTHERS
Publisher
@_MAV3RIK_ @mav3rik
Publishers of Muscle Evolution,
fitness magazine and FATLOSS magazine.
www.maverickpublishing.co.za
Postnet suite 99, Private Bag X8 North Riding, 2162
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POWER UP

GENERAL NEWS

NIKEID
LAUNCHES IN SA
WITH NIKE.COM
South Africans now receive an all-access pass to the best of Nike
with the launch of Nike.com and NikeiD, which went live in South
Africa in May, offering a 24-hours-a-day store accessible through
mobile devices and computers, through which athletes can buy
apparel and footwear, and access Nike+ services. Some of Nikes
latest running innovations available via NikeiD include the new
Lunar Epic Flyknit, the latest training tights, tees and tanks, and
the Nike Sportswear range. Beyond products, Nike.com will offer
the best of Nike+ services including Nike+, Nike+ Training Club
(NTC) and Nike+ Run Club (NRC), along with local insights into an
active lifestyle from Nikes community of expert running coaches
and trainers. NikeiD will also enable consumers to customise
clothing, shoes and accessories purchased through Nike.com.

POWER UP
FACTS, FIGURES, NEWS AND INFO FOR THE FITNESS ENTHUSIAST

TOP READS THIS MONTH

BANTING SUCKS!
THE REAL SECRET TO
GENUINE WEIGHT LOSS
By Howard Rybko
Has Banting failed you? Does
the idea of spending your
life avoiding carbs turn you
off? Have you been left with a
soft belly? Have you hit a weight plateau after
months of dieting? This book explains how to
live with half the carb restrictions and double
your weight-loss results. It also highlights the
dangers of the high protein intake that often
accompanies low-carb diets. Youll learn why
Banting doesnt properly address the causes
of insulin resistance, why skipping breakfast
is best for your health, why eating little and
often predisposes you to cancer and heart
disease, how insulin is a killer, and how to
exercise yourself thin. Whether youre a Banter
experiencing problems, a lover of carbs, or
someone interested in the next diet revolution,
this book is for you. R293 www.takealot.com
FEED YOUR FITNESS:
A COOKBOOK TO FUEL
HIGH PERFORMANCE
By Rowena Visagie, Karlien
Duvenhage and Shelly
Meltzer
Want to know how to best feed
your fitness routine? This sports nutrition cook
book advises you on what to eat during training, as
well as before and after competitive events. Why
fill your body with only processed energy bars and
gels when you can make your own fresh sources
of carbs and protein fast? Feed Your Fitness gives
you easy-to-cook meals that taste great. With over
80 easy-to-prepare recipes, such as strawberry
and yoghurt ice lollies, teriyaki salmon, and
lean steak and brown rice stir-fry, youll get the
nutrition you need, along with time-saving tips and
strategies to ensure you get the most out of your
training. The book also offers tips on shopping
and gives nutritional information for every meal to
ensure that you are always prepared.
3.99 (ebook) www.dk.com
WHOLESOME
NUTRITION FOR YOU
By Ian Craig (BSc MSc, CSCS,
INLPTA) and Rachel Jesson
(BPhys Ed (Hons), MPhil)
Few people would argue that there
is a bewildering array of books
available on the business of eating,
fitness and nutrition, many of them, unfortunately,
with (hidden) vested interests in the food industry
and singular theories. Wholesome nutrition for
you, on the other hand, is a refreshing and ethical
book based on sound, proven scientific principles.
In it, the authors, both experts in their fields, cover
in detail the emotive topics of nutrition and health
from a scientific perspective. They neatly unwrap
all the jargon and pseudo-mystique, offering
sensible, practical, economical everyday dietary
approaches in a book thats not only enjoyable
and informative to read, but also accessible to all
South Africans who care about optimum health
and the business of living life to the full.
R206 www.exclus1ves.co.za

12 JULY - AUGUST 2016


APP OF
THE MONTH
30 DAY
FITNESS
CHALLENGES
The 30 Day Fitness Challenge
app from the developers of
www.30dayfitnesschallenges.
com helps users improve
their fitness and health in
just 30 days with a variety of
over 25 fitness challenges.
The app includes over 40
exercise tutorials with video
demonstrations, with the ability
to save and sync progress
updates to the cloud and
easily share these on social
media. Challenges include the
abs & squat, abs, alternative
plank, arm, beach body, body
overhaul, burpee, butt, cardio,
and crunch challenges, among
many others.
Available from the Apple
or Google Play app stores.
$3.99
FITKEY GAINS SUPPORT OF
INDEPENDENTS IN FITNESS INDUSTRY
FitKey, a local fitness startup that
electronically pairs those who
want to exercise on the go with
an exercise class in their area,
has grown phenomenally since its
inception in May 2015. To date over
200 studios have come on board, with
plans for FitKey to grow that number
to over 1,000 venues by 2017. To
access and book classes, without
the need for a membership to the
facility, FitKey members simply log in
UP FOR A MORE
NUTRITIOUS DIET?
UpForIt makes living a healthier
lifestyle easier by connecting you
to professional nutrition coaches.
When users sign up they gain
access to a personal health and
weight loss coach via the mobile
apps convenient one-on-one
private messaging capabilities.
The coach can then deliver advice,
support and motivation in real
time. For more info about the
service visit www.upforit.co.za or
download the app from the Apple
or Google Play app stores.
to the mobile app or website, browse
all classes and activities available,
and then reserve a class they want
to attend in their area. The business
model is also proving to be a boon
for FitKeys partner studios as many
of the smaller ones dont have the
financial means to get their brand
noticed, and rely mostly on word of
mouth to build their customer base.
For these smaller, independent
studios, being part of the FitKey
GET ACTIVE THE FUN WAY
Obstacle course training (OCT)
aims to provide a worthy
athletic outlet that understands
the modern lifestyle while
building family relationships,
a community, and a society
that cares for each other. In
many obstacle course races,
participants encourage, support
and help one another. As an
example, Legion events have
no time limit and the start
includes an oath that encourages
participants to work together
to overcome obstacles and
achieve success. Rudi and
Lesley Delport opened OCT
South at the beginning of 2016
after witnessing major growth
in obstacle course racing (OCR).
It was also rated the fastest
brand gives them the necessary
marketing and advertising tools
to grow. FitKeys current average
month-on-month growth is 20
percent, which translates into R2
million in payments to member
studios around South Africa in the
next year. The app is available for
download from the Apple or the
Google Play app stores.
You can also register on
www.fitkey.co.za.
growing sport in the world in
2015. In South Africa the sport
has definitely taken off, with a
great start to 2016 with more
events taking place this year
and facilities like OCT South
opening, explains Rudi. The
sport promotes a healthy lifestyle
from both a physical and mental
perspective as participants
use their energy to focus on
and overcome each obstacle in
their way. The OCT philosophy
follows the same principles. The
unique facility in the south of
Johannesburg caters for obstacle
course athletes and anyone else
interested in training in this
manner. Visit saocr.co.za for
more info or email
info@octsouth.co.za.
COURSE DATES
JOHANNESBURG
1 July The core: Beyond the
crunch
16 July Sport conditioning
22 July Assessment refresher
23 July Pilates mat
23, 24 July Exercise and
pregnancy
25 July National certificate in
Fitness
27 July Personal Fitness Trainer
29 July Mechanical advantage:
Creating efficient
movement
30, 31 July Step course
5 August Exercise is medicine 1
6 August Running analysis
19 August Exercise is
medicine 2
20 August Functional training
CAPE TOWN
I July Athlete assessment
14 July Sports massage (start
date)
9, 10 July Bootcamp
13 August Strapping course
16 August Exercise science
(start date)
27 August Sports conditioning
course
Visit www.fitpro.co.za for
more information or email
fitnesspro@fitpro.co.za
www.fitnesshis.co.za 13
POWER UP
GENERAL NEWS
CHARGE UP YOUR
TRAINING WITH
BODY20 EMS
Get stronger and fitter in only 20 minutes per
week with Body20s unique Electro Muscle
Stimulation (EMS) fitness programmes,
for a results-driven workout. This training
modality can assist you in losing fat, with the
ability to target problem areas and increase
overall metabolism, while also developing
a tighter and more toned body by building
muscle and increasing strength. Body20
studios offer Miha Bodytec EMS technology,
which was designed in Germany and is one
of the fastest growing fitness devices globally.
Body20 trainers customise every EMS
programme to suit the individualised fitness
goals of every client, from heavy strength
training to fat and cellulite reduction. These
programmes include regular InBody20 active
progress evaluations that enable customers
to accurately track results and monitor
progress throughout their Body20 training
regimen. Clients are also able to accelerate
their results with Body20s supplement
product range, which is designed to increase
strength, muscle size and burn fat. For more
info or to book your first session, visit www.
body20.co.za
DNA-BASED
PROGRAMMES
YIELD 300% BETTER
RESULTS
An independent clinical study has proved that
those who train according to their genetic
make-up saw their athletic performance
improve almost three times more than those
on an unmatched training programmes. The
studys participants were DNA tested with
the DNAFit test, invented by South African
entrepreneur Avi Lasarows bioscience
technology company, which screens 45 gene
variants scientifically-linked to a bodys
response to training and nutrition. The study,
which has been peer reviewed and published
in the journal Biology of Sport, was conducted
at the University of Central Lancashire with
28 sportsmen and 39 male football players,
over eight weeks. The DNAFit test uses its
DNAFit Peak Performance Algorithm which
is based on validated genetic variant scoring
methods to determine an individuals genetic
power/endurance response score to help
devise bespoke training programmes. Those
with more of a power bias could therefore be
placed on a high-intensity style resistance
training programme, which they respond
to better, while those with an endurance
bias would respond better to low-intensity-
style resistance training when training for
the same goal. The DNAFit test can also
detect whether someone has a raised risk
of developing connective tissue injury, their
recovery speed from hard exercise, and their
VO2 max trainability. The DNAFit tests can be
bought online at dnafit.com, from 99.
14 JULY - AUGUST 2016
EVENTS
CALENDAR
VIRTUOSITY GAMES 16.4
The Virtuosity Games allow athletes to benchmark
their performance and progress, while also
bringing the CrossFit community closer together.
The format builds on the concept of what gets
measured, gets improved. The team format
encourages athletes to support each others
efforts.
Date: Saturday, 2 July 2016
Venue: CrossFit 360Vida, Valley View Centre,
Campbell Rd, Johannesburg
Visit virtuosity.co.za/events for more info.
OLD MUTUAL IMFOLOZI MTB CHALLENGE
An exciting and gruelling mountain bike challenge
that runs through the Hluhluwe-iMfolozi Game
Reserve, home of the Big Five and the African
wild dog. The ride focuses on raising funds for the
endangered African wild dog, a species which is
in dire need of conservation assistance, with only
412 individuals remaining in South Africa.
Date: 23 July 2016
Venue: Hluhluwe-iMfolozi Game Reserve,
KwaZulu-Natal
Distance: 55km
For more info visit www.wildseries.co.za.
INBA AFRICAN
NATURALS 2016
The INBA, the largest
natural bodybuilding
federation in the world,
will host the African
Naturals bodybuilding
competition in August,
in Johannesburg, where
athletes will be selected
to compete at the
Natural Olympia, taking place in Las Vegas from
10-13 November 2016. All athletes will be drug
tested at the event.
Date: Saturday, 27 August 2016
Venue: Robin Hills Primary School,
Randburg, Gauteng
For more info email info@naturalbodybuilding.co.za
or gauteng@naturalbodybuilding.co.za, or
visit InbaSouthAfrica on Facebook or
www.naturalbodybuilding.co.za.
CELL C DAY OF RACES
The streets will buzz with excitement when eager
runners gather to find their fit at the Cell C Day of
Races, powered by Reebok. This 5km race is accessible
to runners of all capabilities. Entrants are encouraged
to be social by taking photographs and videos at
designated points on the route and share them to the
events social media platforms for a chance to
win prizes.
Date: Sunday, 28 August 2016
Venue: Roosevelt High School Sports Grounds,
Johannesburg
Date: Sunday, 11 September 2016
Venue: Green Point Athletics Stadium, Cape Town
For more info like dayofraces on Facebook, follow
@DayOfRaces on Twitter or Instagram, email
entries@stillwatersports.com or visit
www.dayofraces.com.
KRUGER2CANYON CHALLENGE
A two-day trail running stage race run through the Blue
Canyon Conservancy. Day ones route lies adjacent to
the Kruger National Park, while day two takes place on
the Mariepskop Trails in the vicinity of the Blyde River
Canyon. Funds raised through this event support the
Kruger to Canyons Biosphere project, which aims to
achieve a sustainable future for all life in the biosphere.
Dates: 6, 7 August 2016
Venue: Kampersrus, near Hoedspruit, Mpumalanga
Distance: 73km (Day 1 45km and day 2 28km)
For more info visit www.wildseries.co.za.
LAST FIGHTER STANDING
NATIONAL CHAMPIONSHIPS
Local professional fighters from various martial arts
codes will go up against one another, following the
completion of four preliminary regional competitions
where fighters from around the country competed
in the city closest to their home in an eight-athlete
elimination tournament. The winners qualify to
compete for their share of R500,000 in prize money at
the championships.
Date: 15 October 2016
Venue: Lifestyle Fitness and Sport Martial Arts Festival,
Coca-Cola Dome, Johannesburg
Visit lfsmexpo.com/last-fighter-standing for more info.
DISCOUNT DEALS
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Offer valid from 27 June 2016 to 22 August 2015 at all Dis-Chem stores. Offer valid from 27 June 2016 to 22 August 2015 at all Dis-Chem stores.
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500G 270G

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R50 OFF R40 OFF

SSN BIOGEN
N.O. CREA-PUMP L-GLUTAMINE
CONCENTRATE 500G+200G
200G

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COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL

NEEDS AND PROFESSIONAL ADVICE
 DISCOUNT DEALS
R50 OFF R40 OFF
SSN USN
BCAA 3:1:1 3XT PUMP
200G POWDER 400G

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UNIVERSAL BIOGEN
ANIMAL PAK 100% ISO WHEY
44 3KG

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COME TO DIS-CHEM FOR ALL YOUR NUTRITIONAL

NEEDS AND PROFESSIONAL ADVICE

B E
A
TECH
JUNKY
A MIO FUSE
The Mio Fuse features everything
you want in a fitness and sleep
tracking band, along with Mios
industry-leading wrist-based heart
rate tracking technology. The
device tracks your daily activity,
sleep quality, and heart rate during
workouts. The Fuse can also be
used with other popular fitness apps
and devices via Bluetooth and ANT+
connectivity. It is also waterproof up
to 30m. Available at Totalsports
stores for R2,799.99
B TIMING.MOBI
ACCURATE MOBILE
SPORT TIMING
SOLUTION
Timing.Mobi provides an easy-
to-use near-field communication
(NFC) mobile solution to both
race organisers and participants.
Launched recently in South Africa,
this innovative sport-timing system
was developed specifically to
support small to medium sporting
events by offering an affordable
tool to record real-time results.
Race organisers now have the
ability to instantly view competition
results online on the Timing.
mobi website at a fraction of the
cost of traditional RFID systems.
Accurate to the second, results can
be instantaneously sent via text
message to a participants phone.
Timing.Mobi can be used by anyone
with an NFC tag and Android phone.
The free Timing.Mobi app allows
competitors to swipe their tags at
specified timing points during the
event and results are compiled
immediately and captured online
on the Timing.Mobi website. Visit
www.timing.mobi for more info.
C GARMIN TACTIX
BRAVO MULTISPORT
The Garmin tactix Bravo
multisport training GPS watch
combines specialised tactical
functionality with smart features
for fitness training and outdoor
navigation, all in a stylish, everyday
watch. An all-black, rugged and
durable design is built for the
tactical environment and dual-mode
C
operation optimises the sunlight-
readable display for day use or
night vision goggle compatibility.
Tactical features include a dedicated
tactical activity profile, Jumpmaster
activity, projected waypoints and a
dual-format position format GPS
Coordinate Data Page that supports
MGRS, Degrees Minutes Seconds
and more. R12,999
DCOLEMAN CXS
HEADLAMP
Winter means the sun rises later and
sets sooner. To ensure you can see
and are seen when out training on
the road in the dark, the Coleman
CXS headlamp is now available in
South Africa. The innovative Reax
light-sensing CXS+ headlamps from
Coleman auto-adjust the beam
pattern to its surroundings and
user needs. The headlamps also
feature Coleman BatteryLock
technology which ensures that when
the device is switched off, it does not
lose power. This feature preserves
battery life and reduces toxic battery
corrosion by completely disengaging
POWER UP
FITNESS TECH
D
the batteries with a simple switch.
The KineSix feature enables a
convenient hands-free method of
interface offering the ability to cycle
through the various light modes
and intensities with a simple wave
of a hand within 3cm of the sensor.
Available from R499 at Cape Union
Mart and Campworld stores.
E GARMIN FENIX 3
SAPPHIRE TITANIUM
The Garmin fenix 3 Sapphire
Titanium GPS sportswatch combines
advanced fitness training, outdoor
navigation and smart features with
a high quality, scratch-resistant
sapphire lens and a titanium watch
bezel and band, delivering the best
weight-to-durability ratio for a true
performance watch. An additional
black UV-treated silicone band also
included. The lightweight titanium
bezel with integrated Exo antenna
provides enhanced positioning
through GPS and Glonass reception.
Customise your watch with free
watch faces, apps and widgets from
Connect IQ. R14,999
www.fitnesshis.co.za 17
 POWER UP

READER Q&A

ASK THE
EXPERTS
Q
to change. The traditional loading
phase that we have all become
accustomed to was initially put in
place on the back of laboratory
work where the goal was to prove
creatine efficacy. Over 1,600
>> Question was answered by Gareth Powell, Head of Marketing & New Product published research papers later
Development at Ascendis Sports Nutrition. and we have proven the efficacy
and safety of this substance. Now

CREATINE OVERDOSE
we simply need to get the best
out of our supplement selection.
This is what you would have likely
seen on the back of commercially-
Creatine has become increasingly pervasive in many available creatine monohydrate
supplement products, from pre-workouts and supplements:
mass builders, to standalone products. For the
ill-informed this could easily result in an overdose of This supplement can be
the substance. Are there any dangers in taking too supplemented through a
much, or is the excess simply excreted by the body? Also, dosing strategies seem loading protocol. To start
to have changed of late. What are the current scientifically-backed guidelines, and loading, take 0.3g per kilogram
what form would you suggest I use for the best results in the gym? Gerhard of bodyweight per day for
57 days, then follow with

A
Creatine has remained
an interesting topic of
discussion over the last
20 years or so in the supplement
industry. Research institutions
and supplement manufacturers
have continued to reinvent this
supplement category because it
is, without doubt, a product that
should remain at the core of every
serious trainers performance
nutrition strategy. Creatine is
now available in many forms,
each proposing to be better than
the next, with an array of other
supplement categories that now
also include this ergogenic aid in
the formulations, for a number
of reasons. A huge selection of
commercially-available creatine
formats flood the local and
international market, from the
basic and highly applauded creatine
monohydrate, through to fluid
suspension creatines in an oral
drop dosage. This alone raises the
question of overdosing, but before
we tackle this valid concern, let us
outline the function of creatine in
the human body and the effect it
has on performance.
Creatine is a molecule
produced naturally in the body.
It is a small peptide that serves
to regenerate ATP in the Krebs
cycle, which produces the energy
needed to power short, intense
muscle contractions. Creatine is
produced by the liver, using the
available amino acid pool, and it
is prominent in many of our food
and supplement sources. It is
stored in muscle tissue, the brain,
kidneys and testes as a high-
energy phosphate group, in the
form of phosphocreatine (creatine
phosphate). During periods of
highly intense physical exertion
and stress, phosphocreatine is
released to produce energy to aid
Numerous trials have been conducted
in humans with varying dosages, and
the side-effects have been limited to
cellular functioning. These effects at least 0.03g/kg/day either
can be seen in the increase in for three weeks (if cycling)
strength levels during periods of or indefinitely (without
supplementation. additional loading phases).
The two standout options OR
available to consumers today CREATINE LOADING:
are creatine monohydrate and For the first 5 days of use,
creatine HCL (hydrochloride), and take 1 teaspoon, 4 to 5 times
each for their own reasons. You daily with 250ml of your
are also correct in saying that the favourite protein/carbohydrate
dosage formats and frequency of drink or grape juice.
creatine monohydrate has begun CREATINE MAINTENANCE:
After 5 consecutive days of
loading, take 1 teaspoon,
1 to 2 times daily with
250ml of your favourite
gastrointestinal distress. protein/carbohydrate drink
or grape juice.
During loading and maintenance,
one of the servings should be taken
before and/or after training.
What you need to remember
about the science and the real-
world application is that science
takes a while to catch up. Its not
wrong, but there is a methodology
and body of proof that needs to be
developed in the scientific space
before it is universally supported
by the academic community. The
real world application is open
to choice and variable methods
of consumption are therefore
applicable. The current guidelines
on creatine monohydrate dosage
have changes to a simple, once-a-
day 5g serving, taken either before

18 JULY - AUGUST 2016

breakfast (non-training days), or
after training.
My other favoured creatine,
creatine HCL, is a form of creatine
monohydrate where the molecule
is bonded to a hydrochloric acid
moiety. It has been claimed in
marketing collateral to require
a lower dosage than creatine
monohydrate, although this claim
has not yet been fully explored and
proven by science. In real-world
Q SUPPLEMENT
INNOVATION
It has been a while since weve seen a breakthrough supplement hit our
store shelves. Have we reached the peak of supplement development? Is the
next phase in the industry simply a matter of blending existing ingredients
and compounds in new combinations or in varying dosages to keep the efficacy
and effectiveness of these products moving forward, or are there any new
trials, there is a good track record innovations on the horizon that we should keep an eye out for? James
of it offering similar effects at a

lower dosage and with fewer side
effects, which is probably due to
the lower dosage volume rather
than a reduced risk of side effects.
Creatine HCL possibly forms into
free creatine and free hydrochloric
acid in the aqueous environment of
the stomach, which would mean it
is near to being bio-equivalent to
creatine monohydrate.
There are no clinically
significant side effects of creatine
supplementation acutely.
Numerous trials have been
conducted in humans with varying
dosages, and the side-effects have
been limited to gastrointestinal
distress. This is most likely
attributed to too much creatine
consumption at once, and cramping
from insufficient hydration levels
prior to and after the initial high-
dose serving. As briefly covered
in my comments above, a 5g daily
dose has strong evidence for not
causing any adverse side effects
and 10g has been used daily for
310 days in older adults (aged 57+)
with no significant differences
from a placebo.
Due to the relative low price
of creatine and the possibility of
increased benefits beyond a static
state, many consumers are now
choosing to follow the protocol of
daily dosing. Higher doses (up to
10g/day) may be prudent for those
with a high amount of muscle mass
and high activity levels. If you are
taking multiple supplements that
each contain a dose of creatine,
be sure to add up all the dosages
contained in each product to
determine a total value, which
should adhere to the guidelines I
have included in this answer.
A
Thanks for your
forward-thinking
question. Its amazing
what we have learned over the
last 20 years in the field of
sports and performance
nutrition. Much of what we
thought we knew back then is
very different today. The major
leaps forward in this field have
really come about through the
identification and isolation of
molecules and compounds that
are G.R.A.S (Generally Regarded
As Safe), are not considered
a method of doping, and offer
significant health benefits, such
as creatine monohydrate, or
omega-3 fish oils.
Today we are spoilt for
choice when it comes to the
amount of investigation and
research that goes in to the
next best thing. In the last
10 years we have found methods
to hydrolyse proteins and
how to isolate branches
of molecules in starchy
compounds. We have also
been exposed to methods of
extracting the good stuff
from plant matter and even
the provision of lipids in an
array of dosage forms. This
may have gone unnoticed as
we are no longer involved in
a new industry, but rather
a significant contributor to
the global economy. Luckily,
South Africa is still considered
a hub for innovation and we
are exposed to the local and
international research and
material provision that results
in progress. An understanding of
the muscle-building and highly
anabolic effects of omega-3,
and the gut-healing properties
of L-glutamine, for instance,
may be more important than the
idea of ignoring what we have in
lieu of searching for some new
'wonder' product.
In this regard, I believe
that we will see a consolidation of
ingredients as sports
nutrition brands aim to deliver
products with real research
behind them, instead of simply
pushing the shallow marketing
hype that many product RESEARCH INTO
categories seem to thrive off. SPICES LIKE SAFFRON,
Another factor to remember is CINNAMON AND
that there is a drive to increase TURMERIC, AND THE
the local and global regulation of EFFECTS THAT THEIR
goods, and this will also ensure
COMPOUNDS HAVE
ON PERFORMANCE,
that the customer always wins! I RECOVERY, BLOOD
highly doubt that we will ever see SUGAR REGULATION,
another creatine monohydrate, AND STRESS
certainly not in the short term, MANAGEMENT IS
and perhaps never out of a sports QUITE INSPIRING.
nutrition field. But thats not to
say that progress has stagnated.
We are finding out more on a
daily basis about what we already
have. For example, the research
into spices like saffron, cinnamon
and turmeric, and the effects
that their compounds have on
performance, recovery, blood
sugar regulation, and stress
management is quite inspiring.
In scientific research, you will
ultimately only find what youre
looking for, and its that focus on
what we have that will deliver
something spectacular. Its also
our job to ensure that the next
big supplement is, in fact,
not the next big scam.

www.fitnesshis.co.za 19
POWER UP
GUY GEAR
GUY GEAR
A RAM X-GRIP & MOUNT
RAMs patented locking mechanism
and suction cups are used in
military aircraft because they keep
devices in place through bone-
jarring impacts, making it perfectly
suited to carry your expensive
smartphone in whatever car you
have. Available with a lifetime
warranty ensuring it is the last
mount youll ever have to buy.
R1,626
B LEXAR M20 AND
M20I JUMP DRIVES
The Lexar M20 and M20i
JumpDrives enable users to
share data between a tablet,
smartphone, PC or Mac thanks to
retractable ports on both sides of
the flash drive to cater for multiple
connection types. The M20 features
both a microUSB and a USB 3 port,
making it compatible with Android
devices with USB OTG support. The
M20i features both a Lightning and
a USB 3 port, making it compatible
with select iOS devices. Both flash
drives come in either 16GB, 32GB,
or 64GB storage capacities.
From R200
20 JULY - AUGUST 2016
C SUUNTO
TRAVERSE ALPHA
Suunto Traverse Alpha watches
now offer useful features for
fishermen and hunters with
the addition of two new models
the Alpha Stealth and Alpha
Foliage. The integrated GPS/
Glonass route navigation with
breadcrumb trail, electronic
compass with tilt compensation
and FusedAlti help users stay
on track in unknown territory.
Battery life of up to 100 hours
with GPS also makes the
Traverse Alpha range suitable for
multi-day treks. The location-
based moon phase calendar
with moonrise and moonset
times helps determine the best
time to fish, while sunrise and
sunset alerts help to plan the day
ahead. The barometric pressure
graph keeps users up to date
on weather changes. Suunto
Traverse Alpha devices are also
built rugged with the addition of
a knurled stainless steel bezel,
water repellent nylon strap and
scratch resistant sapphire crystal
glass. The watches also feature
D
activity tracking and are compatible
with the Suunto Movescount App for
Android and iPhone.
R8,999
DSAMSUNG GEAR S2
SMARTWATCH
The Samsung Gear S2 smart
wristwatch tracks your daily activity
levels 24/7. From monitoring your
heart rate to measuring your
caffeine intake, with integration
with the S Health app youll be
able to recognise and record even
the smallest changes in your
body, helping you work toward a
healthier lifestyle. A glance at your
wrist also enables you to monitor
your messages and notifications.
A durable stainless steel body
ensures modern styling, with
interchangeable bands and the
ability to choose between multiple
watch faces for customisation.
Intuitive design also makes
interaction easier with a 1.2 inch
(360 x 360) sAMOLED screen and
the ability to turn the bezel to
scroll through long emails, zoom
in on a map, or skip a track during
playback. Battery life is a claimed
2-3 days. Offers 512MB of RAM and
4GB of internal memory.
R4,999
E HISENSE INFINITY KO
The Hisense Infinity KO is a stylish
yet rugged smartphone that is water-
proof, dust-proof and shock-proof. It
boasts an IP67 protection rating with
the waterproofing seal between the
phone and the back cover enabling
it to be submerged under water
to a depth of one metre for up to
30 minutes. The 5 HD screen is
protected by Corning Gorilla Glass 4,
which offers protection from drops
and damage from sharp objects. The
attractive casing of the Infinity KO
houses a Qualcomm Snapdragon
415 MSM8929 chipset, running a
1.36GHz octa-core processor that
is further supported by 3GB of
RAM. The Infinity KO is also
equipped with dual 4G LTE-capable
SIM slots. A 13 megapixel main
camera with Phase Detection
autofocus and full-HD video
recording capabilities rounds out the
features of this rugged smartphone
for active individuals.
R3,999
 POWER UP

GROOMING

BEAUCIENCE
FOR MEN
PROTECTIVE A day cream that will leave your
MOISTURISING skin feeling soft and soothed,
CREAM SPF15
>> R164.99 with the added benefit of UVA
and UVB protection.

CLERE
FOR BODY LOTION
>> R19.99 (400ML)
MEN
This range of BODY CRME
Ditch the sugar and add in a bit hand and body >> R25.99 (450ML)
of extra saturated fat, along with lotions and
essential fatty acids to improve cremes offers
the health of your skin cells.
three variants
Storm, Ice or

PROTECT
Fire. All Clere
for Men products
include glycerine
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YOUR
and A to nourish
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the skin.

GRIZZLY

FACE THIS BEAR RANGE

The Grizzly bear range, which
consists of oils and beard balms,
BEAR 2OZ
BALM
>> R220

WINTER
are locally made, 100% natural
and are designed to help
maintain the healthy
growth and condition
of facial hair. They
also help condition
the skin, and are
DRY, ITCHY SKIN IS A SCOURGE THAT available in three
PLAGUES MANY MEN DURING THE COLDER, scents, namely Bay
Rum, Sandalwood and
DRIER WINTER MONTHS, A CONDITION Orange Burst. Available
OFTEN MADE WORSE BY SHAVING. from participating salons
BEARD OIL
such as Scar, Johnny Scissors, >> R200 (30ML) OR R340 (60ML)
Thankfully this can be remedied by simply adding the right products to your daily
and Furr Hair in Cape Town.
skincare regimen, along with these five helpful tips:
1 MOISTURISE, on your skin can sap especially from exogenous
FROM THE INSIDE
OUT: A diet full of sugar
moisture from your skin
cells. Having boosted
sources, can also wreak
havoc with your skin.
SKNLOGIC MAN RANGE
SKNLogic offers a mens skincare range formulated to
and processed food and the integrity of the cell Always work to maintain soothe and protect while reducing the effects of shaving.
devoid of important fats walls, make sure you optimal endocrine system The range, available in salons and spas across the country
can leave your skin dry, have enough moisture in function and balance. (find a stockist at www.sknlogic.com), includes:
flaky and itchy. Ditch the your system by drinking 4 TAKE AN OUTSIDE-IN
sugar and add in a bit of sufficient water, especially APPROACH, TOO: CLEANSE WITH
extra saturated fat, along if you exercise regularly. Use a suitable facial AVOCADO
3 MANAGE YOUR moisturiser and EXTRACT
with essential fatty acids
>> R104 (75ML)
to improve the health of HORMONES: Waning moisturising face wash,
your skin cells. Essential testosterone and growth rather than straight soap SHAVE
fats also help to reduce hormone levels, be it to help restore and protect WITH AVOCADO
EXTRACT
inflammation associated from too much stress moisture in the skin. >> R104 (75ML)
with acne. or excessive cardio, 5 EXFOLIATE: Yes, its not
2 DRINK SUFFICIENT can impact your skin just for the ladies! Get rid SOOTHE WITH
WATER: You may not negatively, often leaving it of dead skin cells without AVOCADO
EXTRACT
sweat much in winter, red, flaky, thin and pale. adding to the problem >> R95 (75ML)
but the cold, dry air Excess testosterone, with an exfoliating scrub.

www.fitnesshis.co.za 21
POWER UP

MALE FIXATION

STACEY SHUTTE
Bikini athlete
Stacey Shutte
has been setting
the competitive
stage alight in
2016 with the
combination of her
captivating, sculpted
physique and her
vivacious on-
stage personality,
which has earned
her two big
breakthrough wins.
With aspirations
to compete on
the international
stage, and attain
a certification
in nutritional
and exercise
programming
Tell us a bit about your childhood.
I grew up on a farm, which was
pretty amazing. I played almost
every sport at school, including
athletics and hockey.
What first attracted you to the
fitness industry?
After working at the Miss SA Xtreme
show in 2014 for my previous
employer, I watched as the ladies
graced the stage during pre-judging.
By the time the main show rolled
around I thought to myself that I can
do this! I mentioned it to the people
I was with at the time and they didnt
believe that I could actually do it,
which only made me more motivated
to prove them wrong! The next week
I phoned a friend, who happened
to be a coach and nutritionist, and
asked what it would take to compete
in the Body Beautiful competition,
which was three months away. I
went for my first assessment and
the rest, as they say, is history.

for children, this
law student knows
exactly what she
wants and is working
hard to achieve
her goals.
QUICK FACTS
Height: 1,61m
How did your first show pan out?
Without any real expectations Body
Beautiful 2014 ended up being an
amazing experience after I placed
second in a massive line-up. I was
absolutely elated!
How else do you like to stay active?
I started playing action netball
before I decided to lift weights

I WATCHED Contest weight: 49kg

Off-season weight: 52kg
THE LADIES Favourite body part
GO ON AND to train: Shoulders
OFF THE Least favourite body
part to train: Calves
STAGE AND BY Lives: Dainfern, Johannesburg
THE TIME THE Born: 9 October 1988
MAIN SHOW Place of birth: Cape Town
in 2014. I also try to fit in a
road running or adventure race
occasionally to break the monotony
of weights and cardio. Im also crazy
about team sports and would love to
eventually return to some form of it
in the future.
What are your top training tips?

ROLLED Occupation: Law student Dont train longer, rather than

harder. People waste many hours
AROUND I Stacey Shutte - Bikini Fitness
@stacey.shutte instead of training harder in a
THOUGHT TO shorter period of time. My average
MYSELF: weight training session lasts
45 minutes and Im achieving
I CAN better results.
DO THIS!
Who assists you with your
contest prep and guides you with
respect to nutrition?
>> By Werner Beukes, Deputy Editor
>> Photography by Richard Cook My coach, James Miller from Perfect
>> Hair and make-up by Rene Ferreira, Ultimate Physique, who designs all my
Glamour, @rene_ultimateglamour training and eating plans and gives
>> Clothing supplied by Million Mama, me advice on supplements.
www.millionmama.co.za

22 JULY - AUGUST 2016

 CONTEST
HISTORY
2014 Body Beautiful
Miss Body Beautiful
(2nd place)
SUPPLEMENT 2015 Rossi Grand Prix
STACK Miss Bikini Model
Titan Labs Femmedrine under 1.65m (2nd place)
fat burner 2015 WBFF South Africa
CLA Diva Bikini Model
Glutablast BCAAs under 1.63m (5th place)
Isomax whey isolate 2016 Rossi Extreme Bodies
Miss Bikini Model
under 1.65m (1st place)
How do you ensure you stick 2016 Rossi Grand Prix
to your diet? Miss Bikini Model under
Always have your meals prepared 1.65m (2nd place)
so that you dont find yourself in and Miss Front Cover Model
situations where youre forced to (3rd place)
make poor food choices because you 2016 NABBA/WFF
dont have anything healthy with you. Pretoria Classic
IN MY Whats the key to achieving
Bikini model under 1.63m

LIMITED such superb conditioning in

(1st place)

EXPERIENCE, your experience? is not much going through my mind

JUST Diet is crucial for the level of at all. All the preparation, thought
SMILING, conditioning a physique athlete
needs to look good on stage.
processes and fine details are behind

BEING me and when Im on stage I have no

YOURSELF Favourite healthy meal?
AND I could eat oats and eggs for every
meal and be one happy woman! I
ENJOYING had a love of oats and eggs before I
IT WILL even started training.
HELP Whats it like backstage at a
CAPTURE bikini contest?
THE I have had very unique experiences
JUDGES at each show. There is a lot of
ATTENTION. focus backstage and also a lot of
encouragement, which I enjoy. Just
THE WORST before stepping on stage it becomes
THING YOU quiet as people deal with their
CAN DO nerves. I try to keep the backstage
experience very light-hearted and
ON STAGE lively. A few laughs always get me in
IS OVER- the right mood to go out there.
THINK WHAT
YOU ARE What goes through your mind
when you are on the stage in front
worries or concerns. I just let go of
everything and relish the opportunity
to do what I love most.
What is the secret to capturing the
judges attention?
In my limited experience, just
smiling, being yourself and enjoying
it. The worst thing you can do on stage
is over-think what you are actually
doing on stage!
How do you reward yourself
after a contest?
I eat copious amounts of sushi
or pizza.
What do you do to relax and unwind?
I unwind by watching TV I love
nothing more than to spend an entire
Sunday lying on the couch watching

ACTUALLY of a huge crowd?

DOING ON I dont think Im more comfortable
STAGE! and more alive in any other
environment than on stage. There
TRAINING SPLIT
Chest, hamstrings and interval
MONDAY training. Cardio in the evening.
Calves, abs, cardio and lower
TUESDAY body stretching
Morning session of interval training
WEDNESDAY and upper body stretching, and back
and shoulders in the evening.
THURSDAY Quads and arms. Cardio in the evening.
FRIDAY Cardio, abs and upper body stretching
SATURDAY Shoulders, calves, abs and cardio
SUNDAY Rest
episode after episode of Keeping up
with the Kardashians.
How do you feel the world views
bikini model competitors?
I find people outside of the fitness
sphere have the misconception that
bikini model competitors are not
real athletes and that it doesnt
take the same focus, discipline
and hard work to be a physique
competitor as it does to compete in
other sporting categories.
What about a man makes you
weak at the knees?
A genuine smile!
What is the perfect way to spoil you?
Feed me and tickle me.

www.fitnesshis.co.za 23
POWER UP

COVER PROFILE

ATHLETE

K
>> By Pedro van Gaalen, Editor >> Photography by Richard Cook PROFILE

ROGER
>> Styling by Rene Ferreira, Ultimate Glamour @rene_ultimateglamour
Born: 25 March 1997
Lives: Constantia, Johannesburg
Height: 1.82m
Weight: 94kg
Sponsors: Dranged, Jeauval Hair

DE
Salon Clearwater

BRUISED
Competitive achievements:
2016 Rossi Grand Prix 2nd
Cover Model division, 1st Model

AND BROKEN, Plus division and Overall winner.

@RDK25 @RDK25Fit

BUT NOT DOWN

Roger de K

SHIFTING GOALS
AND OUT...
THE CONSIDERABLE TALENT THAT IS
ROGER DE KRAMER SHOT TO PROMINENCE That meant that his plans to
AFTER A DOMINANT DISPLAY AT HIS DEBUT take to the WBFF SA stage
SHOW, THE 2016 ROSSI GRAND PRIX. BIG THINGS were scuppered. My focus for
WERE THEREFORE PREDICTED OF THIS 19 YEAR the remainder of the year has
therefore shifted to my recovery.
OLD FROM JOHANNESBURG, WITH THE WBFF SA
Stef and I will then set new
AND A PRO CARD HIS NEXT TARGET.
goals once I'm back training
However, a stroke of bad luck put pay to this regularly again.
youngsters lofty ambitions, at least for the remainder It's a tough blow for such a
of this year. But after our follow-up interview with him, talented and promising young
were left with no doubt that he will bounce back, bigger athlete, but Roger seems to have
and better than before, with every chance of fulfilling the taken it in his stride, with a level
lofty goals he has for his fledgling career. of maturity that belies his age.
It's reminiscent of the maturity he
WIPED OUT which means Roger now has displays in his physique, and his
It was on his way to training after plates and pins holding his lower approach to training and dieting.
his cover shoot at Flashback leg together, which requires a There is no doubting the fact that
Studios in Randburg, when minimum of 13 weeks to heal. his physique development is far
Rogers year took an unplanned The broken wrist is less severe, beyond what most 19 year olds can
detour. I was on my superbike which means I only need to spend achieve, which Roger attributes to
riding on the N1 highway towards 6-8 weeks in a cast. Needless to superior genetics.
the Team STS training facility in say, any form of weight training is I've had a six pack since the
Rivonia for a training session with not possible for me until at least age of 12, he explains, despite
Stef Estment, a Team STS affiliate the middle of July, when I hope eating very poorly throughout
trainer who coaches me under to start doing some upper body my childhood. However, I never
his Essie Aesthetics brand, when work. He will also be unable to seemed to gain weight. I've also
a ladder fell off a bakkie ahead ride his superbike for at least been training seriously since the
of me, recalls Roger. The car two years. age of 16, when I was given a
I was riding behind swerved to
miss it, as did I, but I clipped the
car and went crashing to the road. THE BONE, WHICH HAD BROKEN THROUGH
Thankfully I wasnt hit by another THE SKIN, DRAGGED ALONG THE TAR.
car, but I broke my right leg and The surgical team decided that it was too damaged to repair so they
removed an entire section of my fibula.
left wrist.
Rogers injuries were severe,
with a compound fracture of his
fibula the most serious. The bone,
which had broken through the
skin, dragged along the tar. Once
emergency services has stabilised
me and taken me to hospital, the
surgical team decided that it was
too damaged to repair so they
removed an entire section of my
fibula. He also broke his tibia,

24 JULY - AUGUST 2016


muscula way a stron
and my about myself s
instille appearance.
QUICK
FACTS
Favourite music
to train to? I use music
as a motivator. This includes
anything that has a good
beat, from progressive
techno to get fired up, to
some rap and hip hop and
deep house to carry me
through my session.
Favourite exercise?
Front squats.
Favourite cheat meal?
Steak, egg and chips.
The
body an human
we can d the way
d
always evelop it has
fascina amazed and rugby scholarship
like the ted me. I also to attend one of
Johannesburg's
r g,
me feel physique make
top boy's schools,
KES. Having never
trained in the gym
while living in a
da It
confide great deal o small town in the
nce in m f North West province,
e. I saw how quickly my
body responded to this
type of training.
In fact, the transformation
was so immense that he was
moved from the position of wing
Roger was a provincial 400m
runner for Bekker High School,
running 49 seconds at SA champs
to flank due to the prodigious
amount of muscle mass he added
to his frame.
The human body and the
way we can develop it has always
amazed and fascinated me, which
is why I took biology at school.
I also like the way a strong,
muscular physique makes me
feel about myself and my
appearance. It instilled a great
deal of confidence in me. And it
doesn't hurt my chances with the
ladies, he muses.
Realising his potential for
muscle growth, the first thing
Roger did when he finished
school was head for the gym.
When I left school I had a choice
pursue rugby or follow my
passion for bodybuilding. I felt
that I had greater potential as a
physique athlete.
GOING IT ALONE
However, Roger's father, who
was a competitive bodybuilder
in his younger years, had other
plans for him. He wanted to
send me overseas to drive trucks
WHEN I LEFT in Ireland. However, I wanted
SCHOOL I HAD to stay here and compete. At
A CHOICE first this put us at odds and he
PURSUE RUGBY didn't support me, which meant
OR FOLLOW MY I needed to find the financial
PASSION FOR means to support myself and
BODYBUILDING. my passion. I worked hard to
I FELT THAT I make the money I needed to
HAD GREATER afford food, supplements, a gym
POTENTIAL AS membership and my coach.
A PHYSIQUE Thankfully, after approaching
ATHLETE. the founder of Team STS, Jack
Lotter, who referred him to Stef,
www.fitnesshis.co.za 25

I PLAN TO QUALIFY AS A
CHIROPRACTOR AND HAVE
ALREADY STARTED SHADOWING
STEF AS A PERSONAL TRAINER
AND WILL SOON BE JOINING
ESSIE AESTHETICS AS AN
IMAGE BY SOULBY JACKSON,
WWW.SKJPHOTOGRAPHY.CO.ZA
ROGER SAYS
Whats your toughest
workout? German Volume
Training (GVT) deadlift and
back squat sessions are killer.
Stef threw many of those at
me in the first month to test
my mettle.
What supplements do you
use? Creatine monohydrate
and glutamine before a
workout, a pre-workout on leg
day and back day, BCAAs or
aminos as an intra-workout,
and a whey protein after
training or as a snack.
What type of cardio do you
do? Before a comp I do fasted
cardio in the morning, with
HIIT after workouts, on the
recumbent bike.
What are your top training
tips? Instead of a two-hour
session of throwing weights
26 JULY - AUGUST 2016
It is hard
to burn the
proverbial
candle at
both ends
because the
body building
lifestyle takes
so much of
your time and
energy with
all the food
prep, eating,
training, and
recovery.
AFFILIATE COACH.
around, rather do a focused
45-minute workout. Put your
phone away and concentrate
on what you are doing, and
limit your breaks between sets
to a minute.
What do you do to recover
between sessions?
Sometimes I sauna and then
have a cold shower, followed
by a warm shower to end off.
Any advice to aspiring
athletes? Stick to the plan,
even if you arent seeing
results. Just believe in the
process and trust your coach.
You will get there.
Whats in your gym bag?
Bike shoes, trainers, training
shorts, vest, towel, water
bottle with BCAAs, a shaker
with whey, headphones, and
a cap.
Roger was able to negotiate an
agreement that would make his
coaching more affordable. After
initial discussions with Stef,
where I was able to convince him
of my passion for the sport and
my desire to succeed, we reached
an agreement. He would train me
as a paid client for one month,
but if I stuck to the plan 100% and
delivered results, he was then
willing to train me pro bono as an
Essie Aesthetics ambassador.
Needless to say, Roger put
everything he could into that
month. I went all out. I never
missed a meal or a training
session and after a month the
results were evident. It wasn't easy
though, especially as a 19 year old,
when all your friends are going out
to party every weekend. But
I was determined to succeed,
which meant I sacrificed that
aspect of my social life to give
everything I could to what I'm most
passionate
about.
With this
mindset Roger
says he no
longer feels
the need to
go out and
drink. I find
value in just
chilling with
my friends,
mostly at my house in Constantia
Nek where we spend quality time
together. It is also hard to burn
the proverbial candle at both ends
because the bodybuilding lifestyle
takes so much of your time and
energy with all the food prep,
eating, training, and recovery, he
explains.
After four weeks of intense
training and strict eating the
first time Roger had followed
a diet Stef had seen enough
to uphold his side of the deal.
Thankfully I responded really
well to the eating plan and
training. It was therefore a huge
relief when Stef said I could train
with him as an ambassador. He
has committed to training me for
as long as I want it and am willing
to compete to achieve my Pro
card. His proviso is that he will
continue to train me only as
long as my desire to succeed
remains greater than his
ambitions for me.
From that point, Roger began
training with Stef twice a week at
the STS training facility in Rivonia,
with the remainder of his weekly
sessions done at Virgin Active
Little Falls. Roger explains that
Stef's guidance was invaluable in
the lead up to his debut show. He
showed me the full extent of what
it takes to compete successfully,
from dropping water and peak
week training, to tan application
and de-carbing. Before that I had
a very basic and misguided idea of
what stepping on the competitive
stage entailed.
BREAKTHROUGH
WIN
Following a strict diet that
consisted of six meals a day,
the first two of which were egg
whites, with the remainder
comprised of a protein source
such as tuna, extra lean mince,
hake or chicken breast, and a
source of complex carbs from
either brown basmati rice or
sweet potato, and a varied and
intense training programme,
by the time April rolled around,
Roger was ready to step on
stage at Vodaworld at the
Rossi Grand Prix.
His win was just reward for all
his hard work and effort, and the
realisation of the potential that
both he and his coach knew he
had. However, it also held more
significance in Rogers life as it
showed his father that he has
what it takes to make a success of
body building. After my win at the
Rossi my dad now supports me
100% and is helping me financially
to achieve the other goals I have
set for myself, says Roger.
In addition to his competitive
goals, Roger says he also has
plans to build a career in the
health and fitness industry. I plan
to qualify as a chiropractor and
have already started shadowing
Stef as a personal trainer and will
soon be joining Essie Aesthetics
as an affiliate coach.
Once he has fully recovered
from his injuries, Roger plans to
achieve his WBFF Pro card and
aims to use that as a platform
to launch his coaching business
internationally, and also hopefully
gain global notoriety.

1
HARNESS
THE POWER OF
PEER PRESSURE
While peer pressure
usually carries negative
connotations, research
shows that it can be
a powerful motivator
for both positive and
negative behaviours.
For example,
researchers at the
University of Iowa
found that self-
managing teams
demonstrated increased
performance when
they were cohesive and
cooperative. While this
application is grounded
in the workplace, the
same principle holds
true if you join a training
group or sports team
who are all working
towards the same or
similar goals.
This is a message
echoed by The Longevity
Project, a decades-long
study that followed
over 1000 people
from youth to death,
which found that: The incentives as a motivator
groups you associate
with often determine
the type of person you
become. For people
who want improved
health, association with
other healthy people is
usually the strongest
and most direct path of
change. Other research such as Discovery Vitality
also shows that people
tend to develop the
eating habits, and even
career aspirations, of
those around them the
more time they spent
with their peers.
POWER UP
FEATURE
HACK YOUR
MOTIVATION
LEVELS
5 science-
backed ways
REWARD
2 to boost your
motivation levels
and achieve
your goals.
YOURSELF
Rewarding yourself is
undoubtedly the most
common motivator,
because it works. The
problem comes in when
5
that reward is counter-
productive to our goals.
4
This is why health and
fitness experts often
advise against using food
as a reward mechanism. GIVE YOURSELF
Rather stick to A FRESH START
3
rewarding yourself with COMMIT TO A study conducted by
experiences or perhaps CONSEQUENCES researchers at the
new training gear. Another powerful Wharton School of
Financial rewards motivator is a type of Business found that
are also extremely commitment device that temporal markers
effective, if you can find MAINTAIN imposes meaningful time-based landmarks
someone who is willing A POSITIVE and serious implications that prompt us to start
to bankroll this type of MINDSET should you fail to achieve afresh, like New Years
approach. For instance, Studies in psychology a goal. For instance, Day or the first of a
a 2009 study published have found a direct link research shows were month help boost
in the Journal of the between a persons more likely to follow motivation by helping
Econometrics Society, emotions and their through on our goals if people to let go of
Econometrica, titled levels of motivation. we make them public past failures and
Incentives to Exercise People who try to by sharing them with promote a positive
by Gary Charness and accomplish tasks with a friends and family. perception of potential
Uri Gneezy, looked at negative mindset are far The other future outcomes.
the use of monetary more likely to quit before commitment device The researchers
achieving their goal than often cited as a powerful suggest that inter-
to exercise and found those who started out motivator is the threat temporal markers
that people who were with positive thoughts. of financial loss, but fresh start moments
paid $100 to go to gym For this reason it is this too needs to be between major
doubled their attendance best to think about meaningful to be temporal markers
rate. It is a powerful the positive aspects effective. For example, can also help to boost
motivational tool that of your impending committing to pay your or renew waning
has been successfully workout rather than gym partner every time motivation levels. The
implemented in wellness any negatives. As an you miss a gym session key to success with
reward programmes example, if youre has been shown in this approach is to
heading out for a long numerous studies to keep setting smaller,
Rewards. Joining such run or ride consider how be highly effective in attainable goals to renew
a programme may good it will feel to get ensuring adherence to an your motivation and
therefore help to boost outdoors, with the wind exercise programme. It commitment at regular
your motivation levels. and the warmth of the is also one of the reasons intervals as you continue
The trick is to find those sun on your face, rather why paying for a personal to progress towards
with the rewards that are than how difficult it trainer increases the attainment of a big
most meaningful to you. will be. gym attendance. overall objective.
www.fitnesshis.co.za 27
POWER UP

GYM GEAR PUMA

BIG CAT
HI-TEC SENSOR GT BEANIE
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A light running and exercise trainer For extra
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GET
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Available from mid-July through Puma stores and selected retailers nationwide.

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IRON ARMY

IRONFIT JOGGER
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Designed with a mid-slim fit
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Constructed from cotton,
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IRON ARMY SIGNATURE
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IRON ARMY SIGNATURE
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28 JULY - AUGUST 2016

 PUMA RUNNING APPAREL
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www.fitnesshis.co.za 29
POWER UP

MENS HEALTH
>> By Bill Willis PhD and John Meadows
>> Additional reporting by Pedro van Gaalen, Editor

WHY ITS
TIME TO
RETHINK
HIGH DOSE
ANTIOXIDANT
SUPPLE-
MENTATION
DURING
PERIODS
OF INTENSE
TRAINING

AVOID THE
ANTIOXIDANT
OVERDOSE
THIS WINTER
I
TS WINTER WHICH MEANS THE DAYS ARE SHORTER, However, the use of vitamin the severity and duration of colds.
THE TEMPERATURES ARE COLDER, AND MANY OF US C as a preventative measure to That means youre better off
ARE DOUBLE DOSING ON A COCKTAIL OF VITAMINS AND infection has been questioned saving your vitamin C supplement
OTHER ANTIOXIDANTS TO HELP BOLSTER OUR IMMUNE recently, with a meta-analysis for when you get sick, rather than
SYSTEM, THE MOST COMMON OF WHICH IS VITAMIN C. that examined 29 trials in a total trying to boost your immunity
The reason why megadoses an infection. It also increases the of 11,306 participants revealing with it.
of vitamin C are often advised production of white blood cells that supplementing with 200mg But there is another reason
during the cold and flu season and antibodies, and increases or more of vitamin C did not why you should reconsider
is that this antioxidant is highly interferon, which basically coats reduce the frequency of colds and how and when you use vitamin
concentrated in immune cells your cell surfaces, preventing the infection. However, there was a C this winter, along with all
and is consumed quickly during entry of viruses. tendency for vitamin C to reduce the other potent antioxidants

30 JULY - AUGUST 2016

in your supplement cupboard.
You see, any form of training or
exercise increases the production
of molecules known as reactive
oxygen species (ROS) in a dose-
dependent manner. These free
radicals have been linked to ageing
and most chronic diseases, one
way or another. For these reason
these so-called damaging free
radicals have been vilified and war
has been waged against them in an
CONSUMING MEGADOSES OF ANTIOXIDANTS IN WINTER CAN DECREASE
EXERCISE-INDUCED ROS PRODUCTION. THIS IS NOT ONLY USELESS IN TERMS
OF INCREASING STRENGTH, PERFORMANCE AND ENHANCING RECOVERY
BUT CAN CANCEL OUT MUCH OF YOUR HARD WORK IN THE GYM.
S
O, IF YOU WANT TO CONTINUE
TO MAKE GAINS THROUGH
WINTER, WHETHER IT BE TO
GET BIGGER, FASTER OR STRONGER,
THEN IT PAYS TO NOT BLUNT THE
NATURAL ROS RESPONSE TO
EXERCISE. FOR THIS REASON, HERE
ARE FIVE REASONS TO RETHINK
YOUR WINTER ANTIOXIDANT
SUPPLEMENT PLANS:
1 ANTIOXIDANTS
ATTENUATE
INCREASES IN INSULIN
SENSITIVITY
The lower your insulin levels
are, the leaner you will tend
to be. There are two ways to
keep insulin levels consistently
low. One is to limit carbohydrate
intake. The other is to increase
insulin sensitivity so that less
insulin is needed to fulfill its
primary function. This is where
working out comes in; consistent,
hard training plays a huge role in
increasing insulin sensitivity. The
effect this has on conditioning
cant be understated. Increased
insulin sensitivity has a way
of transcending the amount of
calories you take in, or even
macros; the more insulin sensitive
you are the leaner, more anabolic
you will be. Optimal insulin
sensitivity also ensures that extra
calories are used to build new
muscle tissue, rather than stored
as body fat.
It was only recently discovered
that exercise-induced increases
in insulin sensitivity are driven by
increased ROS production, and
totally suppressed by antioxidant
supplements. In a study in 2009
by Ristow et al, the effects of
effort to suppress their action.
Thankfully, as with many other
conventionally held wisdoms,
this stance has be questioned and
today we know that some degree
of oxidative stress and damage is
required for adaptation to exercise
to occur. In fact, the increase in
ROS levels during exercise is
actually critical to get the most out
of your training.
Accordingly, consuming
supplementation with vitamin C
(500mg twice/day) and vitamin
E (400IU/day) on changes in
insulin sensitivity caused by
exercise were investigated in
both beginners and those with
prior training experience. All
subjects participated in a five day/
week training programme for
four weeks, which consisted of
both cardio and weight training.
As expected, insulin sensitivity
increased over the course of
the training programme in both
beginners and those with more
training experience. This also
correlated with a large increase
in the expression of a number of
signalling proteins that promote
insulin sensitivity. Importantly,
those who took antioxidant
supplements during this four-
week training period showed no
increases in insulin sensitivity;
the antioxidants completely
eliminated this response. Keep in
mind this happened at normal
supplement doses used every day,
and the effect also occurred in
both beginners and experienced
subjects, ruling out any type of
beginner-effect.
2
ANTIOXIDANT
SUPPLEMENTS
LIMIT MITOCHONDRIAL
BIOGENESIS
As the cellular power-plants
that provide ATP to fuel intense
muscular contractions, and even
life itself, mitochondria are pretty
important. The more mitochondria
we have, the greater our capacity
to oxidise fuels for energy. As
a result, endurance is largely a
function of how many mitochondria
megadoses of vitamin C or any
other antioxidant in winter,
particularly around your training
sessions can decreases exercise-
induced ROS production. This
strategy is not only useless in
terms increasing strength and
performance, and enhancing
recovery, but it may even be
worse than useless, possibly
cancelling out much of your hard
work in the gym.
we have, and how well they work.
It has been known for some time
that antioxidant supplements have
subtle performance-suppressing
effects on endurance exercise.
One study noted that giving
greyhounds 1g of vitamin C before
racing significantly slowed racing
times relative to dogs that did not
receive antioxidants. Another study
in the '70s noted that vitamin E
supplementation (400IU/day for
six weeks) reduced endurance
performance in swimmers.
How, exactly, antioxidants
may limit endurance came to
light more recently, in a study by
Gomez-Cabrera et al. The effects
of antioxidant supplementation
on endurance performance were
evaluated in 14 men, aged 27-36,
during an eight-week endurance
training programme. Five of these
men received a 1000mg daily dose
of vitamin C, while the rest received
a placebo. The investigators
found that vitamin C significantly
suppressed endurance capacity,
which was linked to a reduction in
proteins that activate mitochondrial
biogenesis. The ROS dependence of
mitochondrial biogenesis induced
by endurance training was later
confirmed in a study by Kang et
al, where antioxidants severely
limited mitochondrial biogenesis in
response to exercise.
The fact that antioxidants reduce
mitochondrial biogenesis is not only
a concern for endurance athletes,
though. Two additional studies
noted decreased performance with
ubiquinone-10 supplementation (a
fat-soluble antioxidant) in humans
after a high-intensity training
programme. In this case, both
www.fitnesshis.co.za 31
 aerobic and anaerobic performance
were affected. As with endurance
training, resistance training also
activates mitochondrial biogenesis.
This is not a coincidence, as most
proteins are synthesised in the
proximity of mitochondria. The
more mitochondria we have the
better they work, and the better
the cellular infrastructure for
cranking out new proteins equates
to better growth.
As such, the take-home
message is this: Oxidative stress
during exercise sends signals
that increase mitochondrial
number and efficiency to support
the energy demands of exercise.
Avoid antioxidant supplements
to maximise mitochondrial
adaptations to training. This is
important for both endurance and
(indirectly) strength and size.
3 ANTIOXIDANTS
CAN STUNT
ANABOLISM
In addition to limiting the indirect
effects of mitochondria on
muscle growth, a recent animal
study suggests that antioxidant
supplements may play a more
active role in limiting muscle
growth. In this study in rats, a
synergist ablation overload model
was used, where the gastroc
A study published in the
journal Applied Physiology,
Nutrition, and Metabolism,
in 2014, investigated the
effects of 150mg of daily
resveratrol a powerful
polyphenol antioxidant
supplementation on
training-induced adaptations
following four weeks of
low-dose (three days
per week) high-intensity
interval training (HIIT). At
the end of the research
period, participants in the
placebo group showed more
beneficial physiological
changes in muscle biopsies
and maximal fitness
testing than those in the
resveratrol group. This led
the research team, headed
by Trisha Scribbans, to
suggest that concurrent
exercise training and RSV
supplementation may alter
the normal training response
induced by low-volume HIIT.
32 JULY - AUGUST 2016
AVOID ANTIOXIDANT SUPPLEMENTS BEFORE
OR DIRECTLY AFTER HARD WORKOUTS TO
ENSURE PROMPT RECOVERY.
and soleus muscles on the right
hindlimb were surgically removed,
overloading and activating growth
in the plantaris muscle. The
opposite, left hindlimb of rats
in this study did not receive the
procedure, which served as an
experimental control. Rats in this
study were then treated
with vitamin C at 500mg/kg orally
once a day, or a placebo, for
14 days. Although both the
placebo and vitamin C-treated
rats experienced some new
growth in the plantaris muscle,
the vitamin C group experienced
around 11% less muscle growth.
This also correlated with reduced
protein synthesis and increased
protein breakdown.
Importantly, the results of
this particular study need to be
interpreted with a great degree of
caution. Rats received a
daily dose of 500mg/
kg of vitamin C, which
is equivalent to around
50g of vitamin C in a 100kg
man. This is a huge amount
of vitamin C, not to mention the
fact that vitamin C in doses that
high could actually increase ROS
production. The synergist ablation
model used for muscle overload
in this study is also very much a
sledgehammer approach that
cant easily be extrapolated to
weight training in humans.
Considered in isolation, this
study doesn't hold much real-world
relevance; the dose of vitamin C
was too high and the model too out
there, at least relative to weight
training in humans. However, it is
consistent with the larger picture,
in that antioxidant supplements
can throw a proverbial metabolic
In terms of practical
recommendations,
avoid taking any type
of supplemental
antioxidants around
(before, during or after)
training, but dont
avoid them completely.
Bulk suppression of
cellular ROS levels with
high doses of single-
antioxidant supplements
around training time
is like shooting the
messenger that delivers
the signal to adapt and
grow. This includes
multivitamins, most of
which are loaded with
antioxidants.
wrench in the cell signalling
machinery that drives the adaptive
response to exercise. Along those
lines, it was also recently shown
that ROS functions as important
signalling molecules for muscle
hypertrophy in vitro, where it
was found that IGF-1-induced
hypertrophy of myotubes in culture
is suppressed by antioxidants.
Taken together, the current
body of research teaches us an
important lesson when it comes to
ROS signalling and muscle growth;
the acute increase in ROS induced
by training is an intrinsic part of
the exercise stimulus that turns on
the switch for muscle growth and
adaptation.
4
ANTIOXIDANTS
COULD DELAY
RECOVERY
The fact that antioxidant
supplementation could delay
recovery was discovered pretty
much by accident. We have
known for some time that intense
exercise generates increased ROS
production, and that hard training
is a well-known cause of delayed
onset muscle soreness. Putting
two and two together, it was once
believed that most, if not all muscle
soreness was caused by oxidative
damage. This also suggested
that by limiting oxidative stress,
antioxidant supplements might
reduce muscle damage, eliminating
muscle soreness and promoting
faster recovery. One research group
set out to test this hypothesis using
20 active males who participated
in downhill running, an exercise
model well known to cause high
levels of muscle soreness. Vitamin
C supplementation at 1g/day not
only failed to reduce soreness, but
also delayed recovery relative to
subjects who took a placebo.
Although downhill running
decreased muscle strength in
both groups during the recovery
period, the vitamin C group
recovered much slower. Strength
levels in the placebo group were
reduced only up to four days
post-exercise, while strength
levels in the vitamin C group were
still significantly impaired at day
seven and 14, failing to return to
baseline by the end of the study.
So, what is going on here?
The type of forces involved
with downhill running are very
damaging to muscle tissue. The
immune system, by sending in
special cells called macrophages
and neutrophils, plays a major
role in 'cleaning up' this damage.
These phagocytic cells use ROS as
a tool to take up, digest, and clear
out damaged tissue. Immune cells
infiltrate into the injured tissue
to clear the area of damaged,
oxidised, and degraded proteins,
paving the way for increased
protein synthesis later on, which
rebuilds and aids recovery. This
suggests that ROS produced during
exercise may also be critical to
muscle regeneration. Although very
intense, heavy training increases
ROS levels, this is precisely what
is needed for optimal recovery.
There needs to
be a balance in
your approach
to antioxidant
supplementation
because specific
amounts of these
molecules are
needed to act
as intracellular
messengers and
are necessary for
proper physiological
function.
So, avoid antioxidant supplements
before or directly after hard
workouts to ensure prompt
recovery.
5 YOU'RE SHOOTING
THE MESSENGER
The fact that antioxidants have
a negative effect on so many
aspects of the positive, adaptive
response to exercise suggests
that something much bigger
more fundamental is going
on here. Study after study has
demonstrated that the health-
promoting effects of exercise
are driven by ROS production,
which, as explained, strengthens
the natural antioxidant defense
machinery, which protects us
from metabolic stress, and may
even promote increased lifespan.
ROS are important signalling
molecules for a number of
different cell-signalling pathways,
particularly those associated with
the body's stress response, and
we are stress-response machines.
From the primordial soup of our
days as cavemen, to present day,
surviving is stressful business.
From the cellular level up, we
are designed to sense, respond
to, and mount the appropriate
response to stress. This causes
us to adapt, becoming better
able to overcome future stresses,
which ensures our survival. What
doesnt kill us truly does makes us
stronger. In this way, the stress of
weight training is the same as any
other: ROS are key messengers
for sensing, responding, and
adapting to this stress. By taking
antioxidant supplements in and
around training we are killing the
messenger.
S
O, WHERE DOES ALL single-antioxidant supplements
THIS LEAVE US WHEN IT around training time is like
COMES TO ANTIOXIDANTS shooting the messenger that
IN GENERAL AND THEIR delivers the signal to adapt
USE DURING WINTER IN and grow. This includes
PARTICULAR? WHEN SHOULD multivitamins, most of which
WE TAKE THEM, HOW SHOULD are loaded with antioxidants.
WE TAKE THEM, OR SHOULD WE Secondly, it is best to get
TAKE THEM AT ALL? most of your antioxidants
Vitamin C has been from whole-food sources. A
victimised a great deal in this medium orange might have
feature so some clarification is 100mg of vitamin C, which is
needed. Most mammals, fish, far less than the typical vitamin
and reptiles can synthesise C pill. And since we're on the
vitamin C in their kidneys or subject, what about antioxidants
liver, but humans lost that in whole-food? Should you
ability some time ago. It is skip those blueberries in
therefore essential that we your pre-workout oatmeal?
obtain vitamin C from our diets. Probably not; antioxidants in
Among other things, whole-food tend to
TRY TO GET
it is needed for be better packaged
MOST, IF NOT
collagen synthesis for assimilation, in
ALL, OF YOUR
and good health in ANTIOXIDANTS a way that is less
general. Moreover, FROM WHOLE- likely to disrupt
not getting enough FOOD SOURCES. endogenous ROS
vitamin C leads THERE IS NO signalling. While a
to a disease EVIDENCE bushel of blueberries
called scurvy, so OUT THERE TO in your oatmeal
maintenance of SUGGEST THAT before training isn't
FOOD-SOURCED recommended, half
plasma and tissue
ANTIOXIDANTS
levels is essential to a cup is probably not
HAVE ANYTHING
avoid a deficiency. an issue, taking into
BUT POSITIVE
The same goes for account digestion
EFFECTS.
other antioxidants, and assimilation
especially as modern life times. It should also be noted
exposes us to a great deal of that the health benefits of
pollutants and other nasty consuming lots of antioxidant-
substances that increase free rich fruits and vegetables are
radical production. well established, so be sure to
Accordingly, there needs to include lots of these in your diet.
be a balance in your approach In closing, try to get most, if
to antioxidant supplementation not all, of your antioxidants from
because specific amounts of whole-food sources. There is no
these molecules are needed to evidence out there to suggest
act as intracellular messengers that food-sourced antioxidants
and are necessary for proper have anything but positive
physiological function. However, effects. They are absorbed
in high concentrations, ROS can more slowly, and packaged
be toxic and cause significant for optimal assimilation and
oxidative damage to the cellular health benefits. However, if
structures of lipids, protein you are taking a multivitamin
and DNA, which means that or synthetic or isolated form
antioxidants may be needed to supplements, don't take them
keep levels in check. within a few hours pre- or
In terms of practical post-training. Micro-dosing
recommendations then, avoid of supplemental antioxidants
taking any type of supplemental taking a number of smaller
antioxidants around (before, doses over an extended period
during or after) training, but of time is also a better
don't avoid them completely. approach, particularly if you're
Bulk suppression of cellular trying to maximise adaptations
ROS levels with high doses of to exercise.
www.fitnesshis.co.za 33
POWER UP

REPORT BACK

Video report back...

Action from the Arnold Classic Africa Throwdown.

CROSSFITTERS
>> By Werner Beukes, Deputy Editor >> Photography by Zara Kay Rolfe Photography

SET BAR HIGH AT

ARNOLD FESTIVAL DEBUT
A TOTAL OF The Arnold Classic Africa
135 CROSSFIT Throwdown featured two
ATHLETES events. The Throwdown, in
COMPETED AT CrossFit terms, is a competition
THE INAUGURAL specifically designed to test a
ARNOLD CrossFitter's functional fitness.
CLASSIC AFRICA An individual competition was
IN SANDTON, held on Saturday, 28 May which
JOHANNESBURG was followed by a team event on
(27-29 MAY). Sunday, 29 May.
JUDGES ON THE The individual event tested
COMPETITION 35 individual athletes over four
FLOOR WERE workouts which included barbell
COUNTING AND
movements such as squat cleans,
CHECKING THAT
ALL REPETITIONS thrusters and front squats
AND MOVEMENT (advanced at 50kg for men and
STANDARDS 35kg for ladies and beginner
WERE STRICTLY level at 35kg for men and 20kg
ADHERED TO. for ladies). It also consisted of
gymnastic movements such as
toes to bar and pull-ups for the
advanced athletes and push-ups
and v-ups for CrossFit rookies. workout.The individual/team with
Sunday saw 48 teams consisting the most repetitions would be
of 3 athletes competing. Their placed first and allocated one point,
workouts included variations of second place would receive two
benchmark CrossFit workouts points etc.
named Cindy, DT, Kalsu and Zeus. The individual/team with the
Winners of The Throwdown lowest number of points at the end
were determined by allocating of the day was declared the winner.
points based on the number of In this way the best performers on
repetitions completed in every the day are crowned the winners.
INDIVIDUAL WINNERS IN THE ADVANCED CATEGORY (RX) WERE:
Matthew Smith, Bruno Calha and Bryan Szoke in the male category
and female winners were Nikita-Jenna Scott, Angela Watson and
Roxanne Macdonald.
INDIVIDUAL WINNERS IN THE BEGINNER CATEGORY (SCALED)
WERE: Frikkie Kruger and Evan Staley (males) and Yolande Deacon,
Aileen Dhooge and Anet Kruger (females).
TEAM WINNERS IN THE ADVANCED CATEGORY (RX) WERE: CrossFit
152 (from CrossFit 152). Team winners in the beginner category
(scaled) were: Couplet and a Third Wheel (from CrossFit Platinum).

34 JULY - AUGUST 2016

 STRENGTH DOES
NOT COME FROM
WINNING. YOUR
STRUGGLES DEVELOP
YOUR STRENGTHS.
WHEN YOU GO
THROUGH HARDSHIPS
AND DECIDE NOT TO
SURRENDER, THAT
IS STRENGTH.
Arnold Schwarzenegger

CrossFit is a fitness program He joined a kids program and

originally created by Greg
Glassman which is best described
as constantly varied functional
movements performed at a
relatively high intensity level.
It offers workouts that include
gymnastic-style movements such
as handstands and pull-ups along
with weightlifting, burpees, running
and jumping, rowing and more.
For many CrossFitters who
participated in the Arnold Classic
Africa the sport has become a way
of life. The 17-year-old Shuaib
Booley, the youngest athlete who
competed at the Arnold Classic
Africa Throwdown, started doing
CrossFit two years ago.
I have always participated in
sports and have my black belt in
Kyokushin Karate, says Shuaib.
My parents became involved
back in 2010 as a way of improving
their general health and fitness
- so I was exposed to it from an
early age.
Shuaib soon followed his
parents' example after he
witnessed the positive impact
CrossFit had on their lives.
graduated to a more
advanced class.
All functional movements
in CrossFit can be scaled to an
athlete's individual level of fitness
and are suitable for different TEAM WINNERS (L TO R): Johan Beukman, Aileen de Hooge, Vincent Swanepoel, Kendall
Anne Price, Shuaib Booley, Luvan Viljoen, Egor Oussov, Nicola Forsyth, Morne Stoop
people from elite athletes fine-
tuning their fitness for competition
and endurance athletes preparing
for events to people who are just
trying to keep fit.
I love the adrenaline rush that
accompanies a Workout of the Day
(WOD) and found that CrossFit has
greatly improved my overall fitness
to perform better in karate and
other school sports, says Shuaib.
Anyone can join a CrossFit
class or box regardless of their
fitness level. Reputable boxes have
beginner or on-ramp programs
that will first assess fitness levels INDIVIDUAL WINNERS (L TO R): Cindy Ellis, Roland Steyn, Bryan Szoke,
and teach the mechanics of the Matthew Smith, Bruno Calha, Jaco van der Merwe, Julian Reichman
basic functional movements before
individuals graduate to mainstream
classes. A reputable CrossFit box
will have suitably qualified trainers
and many CrossFit boxes also
now have kids programs, making
CrossFit a family affair.

Most beginner/on-ramp programs start with classes twice a

week. Membership options include either a thrice a week or
unlimited option.Like any form of training a person will get out of
it what they put in as performance is directly linked to personal
goals. Some individuals do CrossFit once or twice a week to
supplement other training or to get fit while elite CrossFitters
train up to six times a week, two to three times per day. TEAM RX - THIRD PLACE - THE PROFORMERS: Pierre Mynhardt,
Nicole Seymour, Jamie Mackenzie

www.fitnesshis.co.za 35
 BARBELL
>> By Pedro van Gaalen, Editor >> Performed by Jonty van der Merwe
>> Images by Cindy Ellis >> Shot on location at Perfect Pulse Pretoria

HICT WORKOUT
HOW HIGH INTENSITY CIRCUIT TRAINING AND A HIGH
PROTEIN DIET CAN BUILD MUSCLE AND BURN FAT

I
n our quest to build the best physique
possible, the ability to build muscle and burn CPT, ACSM HFS/APT, director of should also be placed in an order
fat simultaneously is often the ultimate goal. Exercise Physiology, both from that allows for opposing muscle
However, it can often prove to be a frustrating the Human Performance Institute groups to alternate between
endeavour as the two processes are seemingly in Orlando, Florida, which they periods of rest and work in
opposed one is anabolic and the other catabolic. published in the American College subsequent exercise stations.
That is why many experience some degree of muscle of Sports Medicine's Health Also, if a particular exercise
loss when trying to get lean or drop weight. & Fitness Journal, effectively creates a significant increase in
Thankfully, new research suggests that those who are following a combines aerobic and resistance heart rate or is highly intense,
calorie-restricted diet can actually add muscle to their frames while training to manage and expand then the next exercise should
burning fat when a full body interval weight training routine is combined physical energy, prevent fatigue, serve as an active rest interval to
with a diet that is higher in protein. and sustain engagement in lower heart rate somewhat ahead
The study, conducted by researchers from McMaster University regular exercise. of the next intense exercise.
in Ontario, Canada and published in The American Journal of Clinical Their seven-minute HICT When combined with an
Nutrition, found that when participants reduced their calorie intake workout, which can be repeated appropriate diet such as the higher
by 40%, but shifted their macronutrient ratio to 35% protein three two to three times for a really protein, calorie-restricted option
times the recommended intake 15% fat and the rest from carbs, tough session, works because it in the McMaster University study,
they were able to shed fat and add muscle during four weeks of a six- is an efficient and effective form this type of training may offer the
day-a-week high intensity programme that consisted of full-body of training that is most practical ideal tool to achieve that sought-
weight training circuits, high-intensity intervals, or a series of for many time-constrained gym- after combination of muscle gain
plyometric exercises. goers today. and fat loss.
According to their theory, the As an added bonus, this
exercises selected for HICT should form of training can also be an

FULL-BODY CIRCUITS target large muscle groups to

Having covered Tabatas, metcon
circuits, complexes and various
other forms of high intensity
weight training routines in
previous issues, we scoured the
journals and online exercise
resources to find another suitable
workout structure to ensure you
can derive the greatest benefit
from this form of training, and we
found it in high intensity circuit
training (HICT).
A protocol developed by
performance coach Brett
Klika, C.S.C.S., B.S. and Chris
Jordan, M.S., C.S.C.S, NSCA-
create the appropriate resistance
and aerobic intensity, and should
also create balanced strength
throughout the body.
The exercise order should also
lend itself to a circuit structure
that enables participants to easily
transition between exercises with
minimal rest time. The exercises
extremely effective and efficient
way to increase your VO2 max,
a well-established marker of
cardiovascular health and fitness,
with research demonstrating that
improvements can be made in both
VO2 max and insulin sensitivity in
as little as four minutes of total
exercise time when HICT protocols
are followed.

THE OBJECTIVE OF HICT IS TO CREATE A SERIES OF EXERCISES THAT

CAN BE PERFORMED IN QUICK SUCCESSION USING PROPER FORM AND
TECHNIQUE AND AT HIGH INTENSITY, WITH MINIMAL REST BETWEEN EXERCISES.

36 JULY - AUGUST 2016

HICT CAN BE A FAST AND EFFICIENT WAY
TO LOSE EXCESS BODY WEIGHT AND BODY FAT.

WORKOUT STRUCTURE
The circuit training protocol
that Klika and Jordan proposed
incorporates 12 exercise
stations, but this can be varied
to meet individual needs to
available equipment (or lack
thereof). To maximise the
metabolic impact of the exercise
by maintaining sufficient
intensity, they suggest keeping
intervals short enough time
for the proper execution of
between 15 to 20 repetitions of
an exercise at most, which is
usually about 30 seconds.
At most, a 1:1 work-to-rest
ratio is advised, with shorter rest
periods preferred to keep the
workout intensity high and ensure
only incomplete recovery happens
between exercise stations. Klika
and Jordan prefer 15 seconds or
less of rest between exercises.
According to this protocol,
a 12-station HICT programme
with 30-second work intervals
and 10-second rest intervals
delivers an effective seven-
minute workout that targets all
major muscle groups. Longer
rest periods of up to two minutes
can be taken between circuits
to ensure adequate recovery to
maintain workout intensity, for a
total workout time of 25 minutes
when circuits are repeated
three times.
Always include a five-minute
warm-up and a 10-minute cool
down routine before and after
these intense sessions. To ensure
an easy flow from one exercise
to the next, we have compiled a
barbell HICT workout.

BARBELL HICT WORKOUT

1 Total body exercise.........................Clean and press
2 Lower body exercise.......................Lunges
3 Upper body exercise.......................Floor press
4 Core exercise.................................Off-set farmers carry
5 Total body exercise.........................Snatch
6 Lower body exercise.......................Deadlifts
7 Upper body exercise.......................Push press
8 Core exercise.................................Barbell ab rollouts
9 Total body exercise.........................Split squat to press
10 Lower body exercise......................Stiff legged deadlift
11 Upper body exercise.......................Bent over rows
12 Core exercise.................................Woodchops

www.fitnesshis.co.za 37
 EXERCISE DESCRIPTIONS
A B C D

CLEAN & PRESS
bar, keeping your arms straight
Stand over a loaded barbell with
the balls of your feet positioned
under the bar, pointing forward,
hip-width or slightly wider apart.
Squat down and grip the bar with
an overhand grip that is slightly
wider than shoulder-width apart.
Position your shoulders over the
with your elbows pointed along
the bar. Pull the bar upwards off
the floor by extending your hips
and knees. As the bar reaches
knee-height, raise your shoulders
while keeping the barbell close
to your thighs. When the
FORM TIP:
KEEP
THE BAR
CLOSE
TO YOUR
bar passes mid-thigh BODY AT your body under the bar.
level allow it to make
ALL TIMES. Rotate your elbows around,
contact with your thighs. catch the bar on the front
Execute a small jump upwards, of your shoulders, dip down, then
extending your body. Shrug your press the bar overhead. Return
shoulders and pull the bar up with the bar back down to the ground
your arms. Allow your elbows to under control, reset your stance,
flex out to the side as you pull then repeat.

LUNGES
Position the bar on
B
your upper back. Take
a big step forward
with the first leg.
Land on your heel,
then your forefoot.
Lower your body by
flexing the knee and
hip of your leading
leg, until the knee of
your rear leg almost
makes contact with
the floor. Extend the
knee and hip of your
leading leg and push
off the floor to stand BARBELL FLOOR PRESSES
back up. Alternate Lay on your back, on a mat. Get a spotter to hand you the bar or roll it
the movement with onto your chest. Keep your knees bent and feet flat on the floor. Press the
each leg for a total bar up by extending your elbows. Lower the weights until your upper arm
of 30 seconds. comes into contact with the floor.

38 JULY - AUGUST 2016

 SNATCHES
Squat down and grip the bar
using a very wide overhand
position. With the balls of your
feet positioned under the bar and
hip-width or slightly wider apart,
position your shoulders over the
bar, with your shoulder blades
pulled back and your back arched
slightly. Keep your arms straight,
with your elbows pointed along the
bar. Keep your chest up and your
knees pushed out slightly. Lift
the bar off the floor by extending
your hips and knees. As the bar
approaches knee-height, move
your knees back so that the bar
can make contact with the mid-
thigh region of your legs. When the
bar passes your knees, vigorously
raise your shoulders while
keeping the bar as close to your
legs as possible. Jump upwards
by creating force through the legs
as you shoot up and back onto
your toes, extending your body.
Shrug your shoulders and pull
the bar up with your arms. Allow
your elbows to pull up and back to
your sides, keeping them over the
bar for as long as possible. Pull
your body under the bar by rolling
your wrists and laowering yourself
under it as it moves overhead.
Catch the bar at arms length by
locking out the arms, then move
into a squat position with a wide
stance. Squat up into the standing
position with the bar overhead
and your legs locked out. Return
the bar back down to the ground
under control, reset your stance,
then repeat.

FORM TIP: KEEP YOUR BACK

ARCHED AND THE CHEST BIG, WITH YOUR
HEAD PUSHING THROUGH AND YOUR
KNEES POINTING OUT AT THE TOP
OF THE MOVEMENT.
A B

OFF-SET
FARMERS
CARRY
Place a loaded barbell on
one shoulder. Stand with a
tall upright posture. Using C D
normal strides walk as far
as you can in 15 seconds
while maintaining form.
Swop the bar over to the
other shoulder, turn around
and walk in the opposite
direction for another
15 seconds, returning
to where you started to
complete the interval.

FORM TIP: STAND

TALL, KEEP YOUR
SHOULDERS BACK
AND AVOID BENDING
TO THE SIDE.

www.fitnesshis.co.za 39
 A

PUSH
PRESS
Clean the bar up
and position it on
the front of your
shoulders. Dip down
slightly, then
press the bar up
until your arms are
extended overhead.
Lower the bar down
to in front of your
neck and repeat.

DEADLIFTS B
With your feet positioned under the bar, drop your
hips down and grip the bar with a wide overhand
grip. Lift the bar by fully extending your hips and
knees. Pull your shoulders back at the top of the
lift. Drop back down by flexing your hips and knees
to return to the starting position.

40 JULY - AUGUST 2016

 BARBELL AB ROLLOUT
Kneel on the floor and grasp a loaded barbell placed in front of you.
Engage your abdominals keeping them tight. Roll the bar forward by
slowly extending your hips and arms. Stretch your arms out as far as you
can while maintaining a neutral spine. Keep your abs tight and contracted.
Be sure to extend your hips and arms to equal degrees. Engage your
core as you roll the bar back to return to the starting position.

A B STIFF
LEGGED
DEADLIFTS
Stand upright, holding the barbell
with hands placed shoulder-width
apart with an overhand grip and
your legs positioned hip-width
apart. Lower the weight down
towards the floor by hinging at
your hips. Keep your head, neck
and back in alignment and your
knees slightly bent. Lower the
weight as low as you can without
bending your knees further,
until you feel the stretch in your
hamstrings. Return to the
starting position and repeat.

SPLIT SQUAT TO PRESS A

Start with a bench behind you
and the bar positioned on your
upper back. Facing away from
the bench, place one foot on
the bench and the other foot
further out in front of you. Bend
your front knee and drop down
until your thigh is just past
parallel with the floor. Press
back up through your leading
foot, extending your knee and
hip to return to the upright
position. As you approach the
fully upright position, press the
bar overhead until your arms
are fully extended. Return the
bar to your upper back and
then repeat the movement for
15 seconds, then swop legs
and repeat for an additional
15 seconds to complete
the interval.

FORM TIP: KEEP YOUR UPPER

BODY UPRIGHT AND YOUR LOWER
BACK FLAT THROUGHOUT THE
MOVEMENT.

B
 A

B
A

WOODCHOPS
Anchor the barbell, loaded on one
end, into a corner or a landmine
device. Grasp the free, loaded end
of the anchored barbell with both
hands. Raise it to shoulder height
with your arms extended in front
of you. Position your feet in a wide
stance. Rotate your trunk and hips
as you swing the barbell down to
B one side. Reverse the motion to
bring the barbell back to the starting
position, then repeat on the opposite
BENT OVER side. Continue alternating the

BARBELL ROWS movement for 30 seconds.

Bend your knees slightly and bend over

the bar with your back straight. Grasp
the bar with an underhand grip. Pull the
bar to your upper waist. Return the bar
to the starting position where your arms
are extended and shoulders are stretched C
downward, then repeat.

FORM TIP: DONT

ROUND YOUR LOWER
BACK DURING THE A GREAT MOVE TO TARGET
MOVEMENT.
YOUR RECTUS ABDOMINIS,
TRANSVERSE ABDOMINIS,
42 JULY - AUGUST 2016
AND OBLIQUES.
 GAVIN
PERRY
WBFF Pro Male Muscle Model
& Supashape Athlete

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TRAINING

FITNESS NEWS

1 MINUTE
The amount of very intense exercise needed
to produce the same health benefits from

RUN
45 minutes of conventional long-duration
endurance-type training, according to a study
conducted by researchers at McMaster University

LONG TO
and published online in the journal PLOS ONE.
According to Martin training (MICT) and
Gibala, professor a control group who

INCREASE
of kinesiology at remained sedentary
McMaster and lead over a 12-week
author on the study, period. The team

BONE based on the results of

the study, brief bursts
of intense exercise are
examined key health
indicators including
cardiorespiratory

DENSITY remarkably effective

(at improving health).
In the study the
fitness and insulin
sensitivity. Following
the 12-week training
scientists compared protocols the results
Researchers from that bone mineral
sprint interval training were remarkably
Camilo Jos Cela density increased in
(SIT) which involved similar, even though
University in Madrid, relation to the amount
three 20-second all- the MICT protocol
Spain analysed the of distance covered in
out cycle sprints and involved five times
effect of endurance training in both men
two minutes of active (45 minutes) as much
running on the and women. Running
recovery between the exercise and a
stiffness index of the could therefore be
sprints to moderate- five-fold greater
calcaneus, or heel used to mitigate or
intensity continuous time commitment.
bone, a variable that even prevent the
is directly related progressive decline
to bone density. The in bone mineral
results showed that density that occurs 1,500,000
the stiffness index with age. The results THE NUMBER OF MEN IN THE US OVER THE AGE OF 65 WHO
increased in a dose- were published in the HAVE OSTEOPOROSIS. ANOTHER 3.5 MILLION MEN ARE AT RISK FOR
dependent manner to European Journal of DEVELOPING THE DISEASE. THE AMERICAN COLLEGE OF PHYSICIANS
training, which means Applied Physiology. RECOMMENDS THAT MEN BE ASSESSED ANNUALLY FOR OSTEOPOROSIS
RISK FACTORS STARTING AT AGE 50.

TRAINING HOW SCIENCE AND RESEARCH CAN IMPROVE YOUR TRAINING

14/15
THE NUMBER OF LEADING CAUSES
OF DEATH WHERE MEN ARE AT
GREATER RISK THAN WOMEN. THE
ONLY CONDITION THAT WOMEN ARE THE INCREASE IN THE RISK
AT GREATER RISK IS ALZHEIMERS

12%
OF CORONARY ARTERY
DISEASE, BUT THAT IS BECAUSE CALCIFICATION WITH EVERY
MANY MEN DONT LIVE LONG ADDITIONAL HOUR OF SITTING,
ENOUGH TO DEVELOP IT. ACCORDING TO CARDIOLOGISTS
Source: WebMD AT UT SOUTHWESTERN
MEDICAL CENTER.

44 JULY - AUGUST 2016

PS THE NEXT
BIG NUTRACEUTICAL?
Phosphatidylserine a phospholipid membrane component more
commonly known as PS is being touted as an emerging nutraceutical
that is finding application in various health-related sectors outside
of the cognitive health category for which it is most commonly used,
according to Enzymotec, suppliers of EnzyPS.
According to Dr Ariel Katz, be used in just about any food,
president and CEO of Enzymotec, drink or supplement product.
PS is a natural, clinically-proven Clinical studies have demonstrated
substance that if sourced in the that supplementation with PS
right grade or format can strengthens the brain cell
structure and significantly
improves memory, decision-
making and mental flexibility.
Therefore PS has been widely
used to maintain and improve
brain function in a range of
applications, but is now also
being marketed for use in
skin health, sports nutrition,
stress reduction and
mood enhancement.
HIT THE GYM TO LIVE LONGER
A 15-year study, the findings of which were published recently in the
journal Preventive Medicine, has found a correlation between strength
training and longevity.
The study, conducted from 1997 professor of medicine and public
through 2001, tracked 30,000 adults health sciences at Penn State College
aged 65 years and older via information of Medicine, was quoted as saying:
collected through the U.S. National Strength training can substantially
Health Interview Survey. The research decrease mortality risk, and more
team found that when people engaged importantly, some of our other work
in strength training twice a week, demonstrates the impact of strength
they lowered their odds of dying from training on improving functional
any cause by 46% and they were 41% limitations [in older people]. The type
less likely to die from heart disease. of strength training that participants in
Also, 19% were less likely to die from the survey reported included muscle-
cancer compared to those who didnt strengthening activities for the legs,
do the training. Lead study author Dr. hips, back, abdomen, chest, shoulders
Jennifer Kraschnewski, an assistant and arms.

10 REASONS TO UP YOUR
VITAMIN C INTAKE THIS WINTER
We all know about the incredible protective power of vitamin C, but do you know why and how it works, or how
much of it is enough? To better understand this important antioxidant, world-renowned nutritional expert,
Patrick Holford suggests that you think of your immune system as your own personal medical team, skilled
in the art of healing, always on call and always there to take preventive measures to avert a crisis. Whether
you are trying to prevent or cure an illness, your immune system is your main line of defence, says Holford.
The functioning of the immune system is dependent on specific nutrients most importantly, vitamin C. Our
production of natural antibiotics and complement proteins, and the ability of our cells to carry out, engulf and
digest invaders are all dependent on vitamin C, he says.

1. The immune system depends
on having healthy immune cells
(lymphocytes and leucocytes) and
the associated molecules such as
antibodies. Vitamin C is essential
for both.
2. Vitamin C is anti-viral. Many
viruses, such as flu and the
common cold, do not necessarily
enter the bloodstream. Rather,
they spread in the mucous on the
respiratory tract membranes.
Consequently, there is very
little antibody stimulation and
the job of the defence falls to
cell-mediated T-lymphocytes
(white blood cells responsible
for detecting foreign or
abnormal cells). The vitamin
C level of T-cells are depleted
by smoking, age and infection.
Supplementation of vitamin C in C, your skin loses its tone and
these cases increases the ability wrinkles develop. THE RECOMMENDED
of the T-cells to do their job and 7. Vitamin C stimulates non- DAILY INTAKE
reduce symptoms. lysozyme anti-bacterial factor OF VITAMIN C IS
3. Apart from stimulating natural (NLAF) found in tears. This is of 65-90MG A DAY
antibacterial factors in the body, particular importance for people FOR HEALTHY
vitamin C also improves the who often suffer from INDIVIDUALS, AND
performance of antibodies. eye infections. UP TO A MAXIMUM
OF 2,000MG A DAY
4. Vitamin C can be bacteriostatic 8. Vitamin C also helps sore
IF YOU NEED A
or bactericidal (i.e. it can hinder eyes and a runny nose, as it is a
BOOST. THE BEST
the growth of bacteria or kill natural anti-histamine. APPROACH IS TO
them, depending on the bug). 9. Numerous studies have shown MICRO DOSE, TAKING
5. Vitamin C detoxifies, to vitamin C to be associated with 500MG UP TO FOUR
varying degrees, many bacterial improved bone density as well as TIMES A DAY WITH
toxins. It is often the toxin helping the absorption of iron. YOUR MEALS. DONT
that causes all or some of the 10. Vitamin C increases FORGET TO FACTOR
unpleasant symptoms we feel resistance to stress, lessens IN YOUR DIET-
DERIVED INTAKE!
during a cold or flu infection. allergic reactions, helps arthritic
6. Vitamin C makes collagen, a conditions, slows down the
substance that holds your cells ageing process and improves
together. When you lack vitamin energy production.

www.fitnesshis.co.za 45
TRAINING

EXERCISE GUIDE

HAMMER GRIP
(AKA
NEUTRAL FOCUS
GRIP) ON FORM

DUMBBELL COMPLEX
>> Performed by Dylan Houten >> Photography by Richard Cook
At the end of the
hammer curl, before
executing the
overhead press,

THE
ensure that your
elbows are positioned

COMPLEX
directly underneath
your wrists.
Keep your elbows
EXERCISE 1: at your sides as
Dumbbell suitcase squat you simultaneously
EXERCISE 2: raise the dumbbells
Standing hammer curl up towards your
shoulders.
EXERCISE 3: When your elbows
Standing overhead
are fully flexed
hammer press
at the top of the
hammer curl they
can travel forward
slightly. This will
allow the forearms
to be no more
than vertical. This
makes the transition
into the overhead
press easier.

The overhead hammer

press is an ideal
movement for anyone
who has limited range
of motion in their
shoulders due to poor
mobility or injury as
no external rotation
(shoulder abduction)
is required. Also,
because the elbows
remain close to your
body, the chances of
shoulder impingement
are reduced.

Starting
Stand upright holding two dumbbells
by your sides with a hammer (neutral
grip), with your legs positioned
shoulder-width apart.
The grip
WHY IT WORKS
This dumbbell complex is
a great way to target the
major muscles of the hips
and legs, while also working
on the most visibly dominant
muscles at the front of
your body your arms and
shoulders. The hammer curl
is a great exercise to target
The movement the major muscles of the
forearms, the brachioradialis
Squat down by hinging at your hips to sit your glutes back and and brachialis, which are often
down, and flexing your knees to lower yourself towards the ground. neglected in normal supinated
or pronated exercises such as
Return to the starting position by driving up through your heels and
curls and pull up movements.
extending your knees and hips. When you reach the upright position,
The overhead hammer press
simultaneously curl both dumbbells up to the front of your shoulders, is a safe way to target the front
maintaining the hammer grip. Your forearms should be vertical and
your thumbs should face your shoulders at the top of the hammer curl
aspect of your shoulders.

The hammer or neutral grip is one
where your palms face inward.
movement. From this position, press the dumbbells overhead until
MUSCLES TARGETED
your arms are fully extended. Lower the dumbbells back down to your PRIMARY: Glutes and quads (squat), forearms
sides and repeat the entire complex. and biceps (hammer curl) and anterior deltoids
(overhead press).

46 JULY - AUGUST 2016

 COLUMN

ENDURANCE

STEP 3:
CHALLENGE A BUDDY
Challenge a friend or work
colleague who you know could
also do with the motivation, and
ABOUT THE
AUTHOR: STeve someone whose life schedule is
Attwell, Level 2 similar to yours. Its easy to roll
Triathlon South
Africa (TSA) and
over and go back to sleep when
certified Ironman your alarm goes off if you know
coach, and you're only letting yourself down.
founder of Embark
triathlon coaching However, if you know your training
www.embark.co.za buddy is waiting for you, there is a
lot more accountability.

STEP 4:
JOIN THE GYM
The old saying goes: there's no

STAYING
such thing as bad weather, just
bad apparel! But, realistically, its
not ideal to start and finish your
session in the cold,. So join a gym

MOTIVATED
for the winter (most gyms offer a
month-to-month contract, albeit
a little more expensive, but this
gives you the flexibility to terminate

THROUGH
once the weather improves). It will
have all the options you need to
STEP 1: swim, cycle and run, along with
SET A GOAL instructor-led classes to keep you

WINTER
Establishing a goal ensures
you have a set date and event
to work towards. It is also the
basis for a training programme
which will ensure you continue to
progress gradually towards your
inspired and on track. It is also
a great time to work on all the
other elements often neglected by
endurance athletes, like strength
and core work.

TRAINING goal, thereby reducing your chances of injury. This also helps establish STEP 5:
WITHOUT A GOAL
a schedule, within which youll have specific days and times set aside to PIMP YOUR
IS VERY DIFFICULT
train to keep you honest with your training. Make the goal achievable, and ALARM CLOCK
schedule it for August or early September to get you through those dark Rather than waking up to your
AT THE BEST OF winter days. The goal could be a running race, an obstacle course race, or normal annoying phone alarm,
TIMES. ADD COLD even a sprint triathlon or duathlon. Heck, why not aim to drop five kilos and use your iPod or similar device
WINTER WEATHER tone up? Just ensure it is measurable and keeps you motivated with the to wake you up with your chosen
TO THE EQUATION ability to track your progress. playlist of get-up-and-go tunes.
AND ITS LIKELY This wont just get you up and out
YOULL NEVER STEP 2: GET A PROGRAMME of bed faster, but will also give you
MAKE IT OUT THE As mentioned, once dont forget to set towards. As you tick that extra pep in your step with a
youve selected yourself smaller each of them off the
FRONT DOOR. SO, dose of motivation.
a target race or interim goals, too. list, the bigger goal
TO ENSURE YOU goal you can work As an example, you becomes much more STEP 6:
MAKE PROGRESS backwards from can aim to run non- achievable and your TELL THE WORLD
THROUGH THE that date and plan stop for 30 minutes motivation levels First, text your mom telling her
COLDEST MONTHS out a properly if youre aiming to remain high. It also about your goal and training plan
OF THE YEAR, periodised training tackle a spring 10km helps to build the she will ask you every day how
HERE ARE A FEW programme. If you or 21km race. Discuss programme around it's going. Then share that same
HELPFUL TIPS dont feel comfortable these short-term your lifestyle to info on social media. Tag your gym
TO KEEP YOU doing it yourself, goals with your coach ensure adherence buddy in your Facebook post and
MOTIVATED. get a qualified and and make sure they from the start. If proclaim that you will both achieve
experienced coach or fit into your plan youre often stuck in your goals, then wait for the 'likes'
>> By Steve Attwell trainer to do it for you. and have relevance afternoon meetings and words of encouragement.
Your coach should in the attainment of that run late, or have Update everyone as you tick off
set a challenging, the broader goal. an unpredictable work those short-term goals when you
fun and motivating Aside from helping schedule or home achieve them, and enjoy the journey
programme to keep to benchmark your life then schedule to your ultimate goal, because you
you going, day after progress, they your training in the definitely won't want to disappoint
day, no matter what also set smaller mornings, then make everyone who is now closely
the weather. And milestones to work this your routine. following your progress!

www.fitnesshis.co.za 47

TRAINING
CHALLENGE WORKOUT SERIES
PUT YOUR
>> By Peter Carvell, founder of www.sixpackfactory.com
FITNESS TO
THE TEST!
IN THE NEXT INSTALLMENT OF THIS REGULAR WORKOUT FEATURE, HOME FITNESS
EXPERT PETER CARVELL TAKES US THROUGH THE NEXT CHALLENGE WORKOUT.
IN THIS ISSUES WORKOUT WERE GOING TO BE USING ONE OF THE MOST EFFECTIVE
FAT-BURNING AND MUSCLE-BUILDING WORKOUTS ON THE PLANET THE COMPLEX.
WORKOUT STRUCTURE
This metcon short for metabolic
conditioning workout will push you
to your limit and with that, deliver
the kind of results you desire.
Complexes are also easy to
implement because all you need
to do is a brief warm-up and then
WIDE GRIP PUSH-UPS
1. Get into an extended plank
position, with your legs stretched
out and your hands placed on
the floor, slightly wider than
shoulder-width apart, with your
arms extended.
2. Engage your core as you bend
DUMBBELL SHOULDER PRESSES
1. Keep holding the
dumbbells in either
hand and assume a
standing position with
your feet about hip-
width apart.
2. Bring the dumbbells
up to position them
just above your
shoulders, with your
elbows bent and
tucked in towards
the sides of the body.
Your palms should be
facing forward.
48 JULY - AUGUST 2016
begin with the first exercise. Youll
do ten reps of that exercise and then
immediately move on to the next
exercise, and do 10 reps of that one.
Keep working your way through all
seven exercises listed below without
any rest between each exercise.
your elbows to lower yourself
down to the ground.
3. Descend until you almost touch
the floor. Keep your core tight
and back straight throughout the
entire movement.
4. Pause briefly at the bottom of the
movement and then press back
up to complete the rep.
3. Inhale and then,
when ready, press
the weights directly
up overhead, keeping
your core tight.
Extend your arms
but do not lock out
your elbows at the
top. Exhale as you
press upward.
4. Pause in the top
position for a second,
then lower the
weights back down
to complete the rep.
WIN
R2,000 IN
PRIZES
ARE YOU
UP FOR THE
CHALLENGE?
If youre up for
the workout, post
a clip of yourself
doing this challenge
workout along with
the number of reps
you complete and
tag @sixpackfactory
and @FitnessHE
on Twitter or
This will count as one set. Instagram.
Your mission? See how many
sets you can do in just 10 minutes, You might be the lucky
only stopping to rest when you reader who wins the
R2,000 worth of prizes in
absolutely need to. Ready to get
each issue.
started? Here is your exercise
line-up.
DUMBBELL ROWS
1. Grab a dumbbell in each hand and 2. Bend over at the waist until you
assume an upright position with are at about a 45-degree angle,
your feet about hip-width apart. with your knees slightly bent and
your shoulders directly above
your knees.
3. Allow the dumbbells to hang
straight down.
4. Inhale and then, as you exhale,
pull the weights up and into your
chest. Squeeze your shoulder
blades together as you do.
5. Pause at the top of the exercise
and then extend your arms to
lower the weights to complete
the rep.
DUMBBELL BICEP CURLS
1. Maintain your weights up towards
upright standing your shoulders
position and the by bending your
dumbbells in elbows. Your
each hand. Extend elbows should stay
your arms and rest locked in at your
the weights on sides at all times.
the front of your 3. Pause at the top
thighs. Your palms of the curl, then
should be facing inhale as you lower
forward, away from the weights back
your body. down until the
2. Inhale and then, arms are straight
as you exhale, but not locked, to
begin to curl the complete the rep.

NARROW GRIP PUSH-UPS
1. Drop down into the extended
plank position again, this time
placing your hands directly
beneath your body, in line with
your shoulders.
DUMBBELL SUMO SQUATS
1. Get back into an upright
position, holding a single
dumbbell with both hands
directly between your legs. Your
feet should be slightly wider
than hip-width apart, with your
toes turned out slightly.
2. Take a deep breath in and then
hold it as you bend your knees
and lower yourself into the
deep squat position. Ensure
that your knees move
directly over your toes.
3. Lower your torso down as
far as you can (until the
knees are at a 90-degree
angle or less). Pause, then
GORILLA SWING
A COMPLEX COMPRISES
TWO OR MORE EXERCISES,
PERFORMED CONSECUTIVELY,
WITHOUT ANY REST BETWEEN
SETS. AIM TO FLOW FROM
ONE MOVE TO THE NEXT.
SUBSCRIBE TO
HIS EDITION
TODAY &
SAVE!
2. Tuck your elbows into your body
and then slowly bend them as
you lower yourself down.
3. Descend until your sternum is
almost touching the ground.
Pause for a count, then press
up again to complete the
rep. Keep your core engaged
throughout the movement.
press back up as you exhale.
4. When you reach the upright
E
position again,
breathe in and
then move on to
your next rep. R E
FDELIV RY
E
1 YEAR
SUBSCRIPTION (6 ISSUES)
FOR ONLY R260
HOW TO SUBSCRIBE
1. Maintain the upright
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2. Keeping your core engaged SMS ONLINE PHONE
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the dumbbell up over to 40439 subscriptions@fitnesshe.co.za 011 791 3646
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position, reverse directions
Depending on the time of month, regular delivery begins
and allow it to swing back
6 to 8 weeks after processing your application.
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Stop it just before it hits you
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GO DIGITAL!
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TRAINING

CROSSFIT COLUMN

Most of the time many of us are

also on auto-pilot as we go the same

HOW direction, the same way, at the same

time, every day, which generally means
that our mind is also disengaged.

LESSONS
WE LEARN
IN THE
BOX HELP
PREPARE
US FOR
LIFE

ABOUT THE AUTHOR:

Julian Reichman-Israelsohn
is the owner and head trainer
at CrossFit Platinum

THINKING INSIDE THE BOX

THE SCHOOL OF
CROSSFIT
C
ROSSFIT IS AN INTERESTING PHENOMENON. IT HAS SO MANY POSITIVE QUALITIES
AND INFLUENCES ON THE PEOPLE WHO DO IT, AS WELL AS THOSE WHO ARE
INFLUENCED BY CROSSFITTERS, BE THEY COMPETITIVE OR MERELY RECREATIONAL
In most cases, it has not, which
means we wake up to an alarm
clock still feeling tired, run down
and weak. Then we rush to get
ATHLETES. CrossFit has really opened my eyes to some interesting aspects of our daily lifestyles. ready for work, only to leave and join
There is so much more to life than just grinding away at work every day, day in and day out. Your the melee of daily traffic. Here we
family needs you, you need to spend time with your friends, and it is always good to challenge sit, on the way to work, in a reclined
yourself by trying something new. There is also a growing need to put away your smartphone and position, not having to engage any
engage with others in a real-world setting, not via a screen in our increasingly pervasive digital core muscles. Most of the time
world. And, possibly most importantly, we need to slow down. When you do youll be surprised at what many of us are also on auto-pilot
youve been missing and will continue to miss if you dont stop and take a second to assess your life. as we go the same direction, the
same way, at the same time,
Im going to generalise a bit night, everything is on the clock for as late as possible to get as every day, which generally means
here, but for most of us the same and rushed. People generally dont much sleep as possible, which is that our mind is also disengaged.
daily scenario plays out: From the give themselves enough time in the understandable given the demands At work we continue to sit for
time we wake up in the morning morning to get ready at a leisurely of modern life. But even then, has most of the day, propped up with
until the time we go to bed at pace. They set their alarm clocks that sleep been good and restful? ergonomic back support in our

50 JULY - AUGUST 2016

office chairs. While this endless
sitting is interspersed with a break
or two to get coffee or, worse, a
cigarette, were generally inactive
for most of the day. After work its
back into the car to either head for
the gym or CrossFit box, or home.
For those who head home, its
not long before were once again
seated, this time on the couch for
our daily consumption of mindless
entertainment via our televisions.
Worse than all the sitting is the
fact that, from morning through
to night, most of our time is spent
on phone calls, messages, social
media, or working on computers
and tablets, as we furiously search
for some form of app-enabled
instant gratification. As we
continually crane our necks and
poke our chins out to view the next
tidbit of information that pops up
via our on-screen notifications, we
fall ever deeper into the clutches
of the modern-day pandemic that
is inactivity. Sadly, all this time
spent in unnatural static positions
is slowly killing us by making it
it increasingly harder to live the
life our bodies were designed to. I
mean, many people cant even sit
up straight anymore without the
assistance of a chair to recline on.
Nutrition is also a very contentious
issue. Due to the lack of planning
and everything being so rushed
during the day, nutrition is also
often overlooked. This has led to
a dichotomous life; one where our
need for instant gratification is at
odds with the reality of life where
the attainment of any meaningful
goal takes time and concerted
effort. And there is no environment
where this is more evident than
in the sporting arena. Strength
athletes, gymnasts, endurance
athletes, Olympic athletes,
and martial artists, in fact any
athlete looking to improve their
physical prowess, needs to put
in an inordinate amount of time
to achieve their goals. Yet, more
and more I see people walking
through the doors of CrossFit
boxes looking for the next quick fix
40 minutes a day to counteract
the effects 12 or more hours they
spend each day destroying their
bodies. If CrossFit has taught
me anything its that most people
live extremely unhealthy lives.
The sad truth is that many dont
even know that they are killing
themselves by not exercising or
engaging in some sort of physical
activity, in addition to the terrible
decisions they make with regard
to their nutrition.
Whats even more distressing
for me is that the main reason
for this is that living this way is
easier. It requires less effort; less
hard work; less planning; and
CROSSFIT HELPS PEOPLE GET INTO THE
TYPE OF CONDITION THAT ALLOWS THEM
TO TAKE ON OTHER CHALLENGES, BOTH IN
LIFE AND IN SPORT, MOST OF WHICH THEY
MAY NEVER HAVE BEEN ABLE TO EVEN
CONSIDER PREVIOUSLY.
In a word,
Crossfit helps
us to develop
grit, a
quality that is
sorely lacking
in modern
society.
less commitment than it takes to
follow a healthy life. In a world
where convenience has become
the ultimate sales proposition,
society no longer knows what it
means to endure. Many have not
and never will know what it feels
like to toil tirelessly in pursuit of a
hard-fought goal. This life requires
that the body and the mind simply
take the path of least resistance,
and this has serious implications,
the most evident of which is our
loss of natural movement and
mobility. People no longer know
how to move efficiently. They think
their daily aches and pains are just
the signs of ageing. They blame life
for making them fat and unfit.
Yet, I still hold hope for the
human race, and that hope grows
every day when someone new
enters the doors of my box, or
any box for that matter. You see,
the philosophy behind CrossFit
has opened peoples eyes to the
danger of their unhealthy lives
and has made them aware that
they need to make some changes;
sometimes drastic changes to
better themselves and their health.
This is because CrossFit is more
than just a mode of exercise.
It teaches us about the need to
improve every aspect of life, and
not just focus on the 60 minutes
we have to train each day. This is
why CrossFit has filled the gap that
many other exercise modalities
were unable to achieve. CrossFit
makes us more mindful in life
of the way we move, the way we
eat, and the way we think. In the
box, we help people get into the
type of condition that allows them
to take on other challenges, both
in life and in sport, most of which
they may never have been able to
even consider previously. These
people are realising that its not
only biceps and abs that make
an athlete. Functional strength,
efficient movement, and optimal
performance are also key. But more
importantly, CrossFit challenges
us through our daily WODs, the
Olympic lifts, gymnastics, and
metcons that predominant this
form to training, which better
prepares us for the challenges we
face in world outside the box. In a
word, it helps us to develop grit,
a quality that is sorely lacking in
modern society. CrossFit forges
mental fortitude and lazer-like
focus. It gives us confidence and
the ability to deal with whatever
life may throw our way. This means
were better equipped to deal with
the chaos and stress, and lays
the platform for us to live more
structured, healthier and fulfilling
lives. It has become the panacea
to the ills of modern life. Thank
you, CrossFit.
www.fitnesshis.co.za 51
TRAINING
AESTHETICALLY SPEAKING
PERFORMANCE-
DRIVEN AESTHETICS
HIGH FREQUENCY
RESISTANCE TRAINING
FOR MAXIMAL SIZE AND A
SHREDDED PHYSIQUE
I
f your aim is to take
your physique and
aesthetics to the next
level then resistance
training (lifting weights) is
absolutely essential. It is
the primary stimulus for
optimised muscle growth
and fat loss, which are two
crucial drivers of aesthetics.
Resistance training elicits
a milieu of physiological
events, mediated by several
mechanisms that switch on
muscle anabolism (growth)
and the metabolism of body
fat, but only if nutrition and
supplementation are both
dialled in and programming
both short- and long-term
is on point.
In general, from combined
scientific and anecdotal evi-
dence, we firmly understand that
properly prescribed and execut-
ed resistance training will result
in enhanced caloric expenditure
when compared to most aerobic
exercise that falls within
52 JULY - AUGUST 2016
>> By Dr. Matt Gaston
Villanueva, Ph.D., C.S.C.S.
the category of traditional car-
dio, due to longer elevations in
metabolic processes involved
with fat loss and recovery.
These include tissue repair,
glycogen re-synthesis, pro-
tein synthesis, and muscle
growth. Furthermore, resis-
tance training is optimal for
retaining muscle mass during
dieting phases when fat loss is
a top priority, as it provides the
neural stimuli necessary to force
your body to retain muscle mass
and grow. Finally, any anabolic
effect from resistance training
augments basal metabolic rate,
leading to increased energy
expenditure at rest.
Beyond these basic
concepts, Ive outlined a
more specific plan of attack
when it comes to weight
training programme design
for simultaneous muscle
growth and fat loss
the holy grail of what
I call performance-
driven aesthetics.
Resistance training is optimal
for retaining muscle mass during dieting
phases when fat loss is a top priority,
as it provides the neural stimuli
necessary to force your body to retain
muscle mass and grow.
ACUTE RESISTANCE TRAINING PROGRAMME VARIABLES
T he manipulation of acute
resistance training
programme variables is what
drives both the specificity of
this type of programming and
individualisation. First and
foremost, define your training
goals prior to programming.
Following that, your resistance
training programme should
be prescribed specifically to
achieve those goals.
Interestingly, Ive found
personally and with hundreds of
clients that the greatest fat-loss
and anabolic effects are achieved
through resistance training
that is geared toward improving
multiple parameters during any
RESISTANCE TRAINING
FREQUENCY & WORKOUT DURATION
I advocate higher frequency
resistance training if you aim
to add or even maintain lean
muscle mass and strip away or
maintain relatively low levels of
body fat. Furthermore, training
frequency and workout duration
need to be considered together.
For enhanced fat loss, greater
recovery between workouts, and
optimal muscle growth, workouts
will be dense and shorter in
duration, ranging from 60 to
no more than 120 minutes,
including a warm-up.
If you consistently hit the
90-minute mark at sessions, and
feel you are recovering well from
these bouts, thats an excellent
sign that your work capacity is
probably at a relatively high level.
Nevertheless, for most individuals,
resistance training bouts of 60
minutes allow for maximum
performance, enhanced recovery,
injury prevention, and great long-
term gains.
I also train using my hybrid
training methods (highlighted
in a previous column). Basically,
I incorporate two types of
resistance exercise protocols
in my programmes to achieve
maximum fat loss, muscle growth,
performance enhancement, and
muscle symmetry. Overall, I have
found that I optimise my results
given training phase, particularly
hypertrophy, dynamic strength
and power, and dynamic strength-
and power-endurance. Basically,
throughout a training cycle,
youd target various muscular
performance-based outcomes
and vary certain acute programme
variables to do so.
THESE COULD INCLUDE:
Frequency
Workout duration
Exercise selection and
sequencing
Volume
Intensity
Rest interval duration
by taking this hybrid approach as
it allows for enhanced recovery
through proper sequencing of
workouts, high volumes of training
for all muscle groups for maximum
growth, adequate intensity (even
while dieting) for maximum
strength, power and performance,
and it's fun and isn't monotonous.
For fat loss and optimal recovery
and muscle growth, I recommend
performing aerobic training after
your resistance training workouts,
provided these workouts last
no more than 60 minutes. Any
resistance training workout that
lasts longer than 60 minutes
necessitates that you perform your
aerobic training in a second session
that same day or on alternate days,
to manage stress-induced cortisol
levels properly and optimally. If
training twice a day is not possible
for you, then aim for the back-to-
back approach.
Importantly, higher frequency
resistance training ensures a
consistently elevated metabolic
rate due to heightened metabolic
demands associated with tissue
repair and protein turnover,
and a tremendous and constant
increase in excess post-exercise
oxygen consumption (EPOC). What
accompanies all of this, as a result,
is a huge and tolerable rise in your
rate of daily energy expenditure.
The bottom line is
that, across any training
period, you never want to
induce fat loss at the expense
of muscle mass and strength
or power. In fact, by focusing
on training to grow, to enhance
strength and power, and to improve
total body and muscle group-specific
work capacity, youll create a leaner
physique and transform into a high
performance machine. With this
being said, the all-to-common
mentality that getting shredded
Ive found that the greatest
also means getting weaker needs to
fat-loss and anabolic effects
be tossed out of your psyche. Rather, are achieved through resistance
open your mind to a new way of training that is geared toward
training and trust the process. improving multiple parameters
during any given training phase.
Heres how to approach it.
For enhanced fat loss, greater recovery
between workouts, and optimal muscle
growth, workouts will be dense and shorter
in duration, ranging from 60 to no more than
120 minutes, including a warm-up.
EXERCISE SELECTION & SEQUENCING
A s previously established, not all exercises are created equal. No
matter what your training goals are, certain basic and foundational
exercise variations are superior for optimal fat loss and muscle growth.
Of course, when selecting exercises be sure to choose those that suit you
best, and individualise in this way. For example, choosing to perform
a bench press exercise with dumbbells versus a barbell, because it
agrees more with your shoulders and elbows, is nothing to obsess over.
Generally speaking, in my programmes, I prefer to base my workouts
around the main movements listed below, and then I add on to these:
LOWER BODY:
Lunges (all variations)
Squats (bilateral and
unilateral variations)
Deadlifts (bilateral and
unilateral variations)
Hinging (e.g. Romanian
deadlifts)
UPPER BODY:
Vertical pulling
Vertical pressing
Horizontal pulling
Horizontal pressing
TOTAL BODY:
Cleans (barbell, dumbbell,
med ball, or kettlebell)
Snatches (barbell, dumbbell,
med ball, or kettlebell)
www.fitnesshis.co.za 53
 Regarding the sequencing
of exercises, one of the most
critical aspects of your workouts
needs to be workout density, which
is the amount of work you do in
a given time period. A greater
workout density equates to
greater work output, metabolic
stress, energy expenditure, EPOC,
and the resultant fat loss and
muscle growth.
As discussed in my most
recent column, after exercise
selection, the simplest ways to
increase workout density and
sequence optimally are to:
1. Shorten rest periods
between exercises, between
exercises within a complex,
and between complexes. When
performing supersets and multi-
exercise complex work, passive
rest periods should almost
become obsolete;
2. Combine upper body
movements with lower body
movements, agonist muscle
groups with antagonist muscle
groups for upper body, or agonist
muscle groups with antagonist
muscle groups for lower body.
AESTHETIC ANIMAL: MENTALLY STRONG,
PHYSICALLY UNSTOPPABLE
I n terms of my rep range per
set, it typically stays between
4-15, with the exception of body
weight exercises in a muscle
endurance repetition range
(15 repetitions) or performed
to failure, and sets between
3-10. When individualising
your lifting protocols, remember
the generalised goal-specific
rep ranges:
Muscle endurance
15+ reps/set
Muscle growth
8-15 reps/set
Muscle strength/power
1-6 reps/set.
All of these guidelines are
both broad and advanced.
Therefore, use these programming
guidelines and parameters
as a starting point and then
individualise where you need
to. If your work capacity and
54 JULY - AUGUST 2016
One of the
most critical
aspects of your
workouts needs
to be workout
density, which
is the amount
of work you do
in a given time
period.
conditioning are not up to scratch,
youll probably have to add a
little more rest time during your
workouts, but you should still push
your workout pace.
It also goes without saying
that youll likely feel discomfort
during training, and that every
workout will make you feel like
youre challenging your current
threshold and limits; this is what
you need to feel and what needs to
be done to make radical changes
to your physique.
Lastly, breaking up two to
three consecutive days of
resistance training with aerobic
training, relatively light, fast-
paced lifting or complex work,
and/or complete rest is very
typical and can be hugely
beneficial for some.
Although aerobic training is
not emphasised in my training
programmes aimed at enhancing
aesthetics, its important to note
PLAN, PERFORM,
& EARN RESULTS!
T
his progressive methodology
creates a powerful metabolic
effect thats incredible for fat
loss, especially when combined
with short rest periods between
sets and short transitions
between complexes. Although
rest time is short enough to
significantly augment anabolic
hormone (testosterone and
growth hormone) levels and
keep an elevated heart rate,
these rest periods shouldnt
be so short that they decrease
that I recommend steady-state
aerobic work as a warm-up
and finisher to lifts; I tend to
performance. Remember,
the faster you can
train, without a dip
prescribe 15-20 minutes as a in performance,
warm-up, especially prior the better.
to workouts involving Dense workouts also
multi-joint lower body increase insulin sensitivity
movements. in muscle tissue, leading
Finally, do to less
not go into every storage of fat
workout looking to and a greater
always set or break anabolic effect.
personal records. Also, theres the sheer energy
Focus primarily expenditure from performing
on hitting your multi-joint movements that
volume parameters activate large muscles. This
and maintaining is all followed by a powerful
impeccable increase in anabolic hormones
exercise and catecholamines due to
technique, the high metabolic demand of
while the workouts, which results
keeping in further energy expenditure,
your workout enhanced tissue recovery and
pace as muscle anabolism, and keeps
fast as your metabolic rate elevated for
possible. several hours after training.
TRAINING

FEATURE

NSAIDs
>> By Werner Beukes, Deputy Editor

& EXERCISE
ARE YOU DOING MORE HARM THAN GOOD
BY TRYING TO TAKE THE EDGE OFF YOUR PAIN?

T
ODAYS TRAINING INTENSITY IN THE GYM IS MUCH Relieving pain started when a
GREATER THAN DECADES AGO, PRODUCING BIGGER German chemist, working for the
AND STRONGER MEN WHO PLACE MORE DEMANDS Bayer Company in 1897, discovered
ON THEIR BODIES THAN ANY OTHER GENERATION. a way to modify salicylic acid so it
BODYBUILDERS ARE NOW COMPETING WELL INTO THEIR was less irritating to the stomach
30S AND 40S BY FOLLOWING BETTER NUTRITION, EXERCISE in the form of aspirin. It remained
AND SUPPLEMENTATION PROTOCOLS. the painkiller of choice until
In order to hit the iron hard and take their training and performance to acetaminophen was developed
the next level, day after day, lifters have also added a wide range of over- in 1956 and ibuprofen in 1962.
the-counter (OTC) pharmaceutical agents such as aspirin and ibuprofen Since then, dozens of medications
to their list of supplemental must haves. These drugs are widely used appeared on the market with
because popping pain pills can relieve exercise-induced muscle pain, help acetaminophen and non-steroidal
bodybuilders get back on track and push through another workout. anti-inflammatory drugs, or
However, while the use of anti-inflammatories are commonplace among NSAIDs, which include aspirin and
gym-goers and recreational athletes alike, there is growing concern drugs known as COX-2 inhibitors as
over the misuse and abuse of these seemingly harmless and beneficial the most popular ones.
pharmaceutical products, especially as this can have serious health According to statistics on the
implications and may even blunt the adaptive response to training. American Nutrition Associations
website, NSAIDs are widely
used with more than 70 million
NO PAIN, NO GAIN prescriptions and over 30 billion
DOMS, or delayed-onset muscle OTC tablets sold annually in the
soreness is common after a killer United States alone.
session and is seen in the same Common OTC products
light as the old gym proverb no include ibuprofen, naproxen,
According to statistics on the pain, no gain which is often and aspirin. Prescription brands
American Nutrition Associations plastered on the walls of gyms include celecoxib, diclofenac,
website, NSAIDs are widely used with and instilled in the mindset of a etodolac, fenoprefe, indomethacin,
more than 70 million prescriptions multitude of lifters. ketoprofen, ketoralac, oxaprozin,
and over 30 billion OTC tablets sold While some might dread the pain nabumetone, sulindac, tolmetin
annually in the United States alone associated with DOMS, it is actually and rofecoxib. However, NSAIDs
part and parcel of the muscle- are now also found in many
growth process as weight training different products to such an
damages and inflames skeletal extent that many consumers
muscle, which leads to larger may not be aware how often they
fibres and thus larger muscles. use them.

56 JULY - AUGUST 2016

NSAID FINDINGS
Much like large dose who carry a larger with usage over
antioxidants can degree of muscle longer periods of
blunt the natural mass. Participants weeks and months.
free radical-driven used in the research It has also
acute inflammatory were also suffering been found that
response to training, from osteoarthritis. NSAIDs increased
a certain degree of NSAIDs helped the production of
which is necessary to reduce their adenosine which
for important levels of low grade stimulates capillary
adaptations to inflammation while growth (Simpson et
exercise to occur. promoting positive al. 1992) but repeated Coaches often recommend over-the-
It is chronic effects on muscle use over a period of
inflammation that growth. Participants several weeks did not
counter NSAID drugs to treat muscular
can wreak havoc were aged between boost more efficient pain and soft tissue injuries and to control
on muscle gain, 60 to 85 and reacted oxygen uptake inflammation. Although these drugs stop
which is when differently to the among athletes. pain, NSAIDs have serious negative
the use of these effects of NSAIDs Then there is the effects on your body.
pharmaceutical than healthy, younger practical implications
agents warrant lifters would. to consider. If you
greater These studies were are using NSAIDs NO CHEMICAL FREE LUNCH
consideration. therefore not entirely to blunt the pain Exercise physiologist Scott W. Paleo Project: The 21st Century
More specifically, indicative to the long- of an acute injury Stevenson believes reducing Guide to Looking Leaner, Getting
there is currently term adaptations so that you can acute muscle damage with an Stronger And Living Longer,
conflicting research to muscular continue training, NSAID may actually impair muscle says: NSAIDs such as ibuprofen
outcomes on the hypertrophy. you may be able to function weeks later. Instead of and naproxen are widely used by
ability of NSAIDs It was also found do so in the short using NSAIDs, Stevenson rather weekend warriors and professional
to blunt protein that pain killers term, but the risk of recommends taking athletes suffering from chronic
synthesis, with abolished the further damaging periodic breaks from aches and pains. Coaches often
certain studies adaptive increase in the injured tissue heavy training to heal to recommend these over-the-counter
indicating that it may collagen synthesis is also greater and keep the muscle-building NSAID drugs to treat muscular
negatively influence in the patella tendon may result in a more train rollin' on its tracks. pain and soft tissue injuries and
protein metabolism normally seen after serious chronic Doctor Marc Bubbs, to control inflammation. Although
in skeletal muscle. exercise. Researchers injury down the road. author of Begin The these drugs stop pain, NSAIDs
However, other, reached the have serious negative effects on
more recent research conclusion that using your body. Unfortunately, there
If you are
has shown that NSAIDs for prolonged using NSAIDs is no biochemical free lunch in
NSAID use did not periods could to blunt the this world! New research shows
pain of an
necessarily impact weaken connective acute injury that the chronic use of NSAIDs
muscle protein tissue or limit its so that you is a direct cause of intestinal
synthesis as much ability to adapt to can continue permeability or leaky gut
training, you
as previously found exercise because may be able syndrome. This means that by
(Krentz et al. 2008 of the inhibition of to do so in the taking NSAIDs in the long term,
short term,
and Petersen et the production of but the risk you will actually cause leaky gut
al, 2011). prostaglandins which of further and chronic inflammation due to
damaging
There are also play a role in the the injured the damaging effects on your gut
studies (Trappe et al, creation of collagen, tissue is also wall. The problems with taking
2011 and Petersen et the building block of greater and NSAIDs long term don't end there.
may result
al. 2011) that show most tissues. in a more They actually inhibit your ability to
the chronic use of For recreational serious build new cartilage and soft tissue.
chronic injury
NSAIDs over a period bodybuilders, the down the That's right, the drug prescribed
of 12 weeks actually occasional use of road. by your doctor to help with joint
boosted muscle NSAIDs is unlikely pain will actually weaken your soft
strength and size. to have any negative tissue in the long term.
However, before you effects on muscle- Despite this, NSAIDs are the
start popping pain building. Regular use primary medication prescribed to
pills, understand should therefore not treat injuries and pain syndromes,
that these tests were affect muscle growth yet they are also responsible for
done on untrained over the short term. over 100,000 hospitalisations
individuals and However, the picture annually in the US, a statistic
not on athletes changes dramatically highlighted by Bubbs in his book.
Taking NSAIDs is clearly not

www.fitnesshis.co.za 57

Taking NSAIDs is clearly not the ideal
solution for pain and inflammatory support.
While they can be effective in the short
term (1-5 days), long term use should be
avoided unless absolutely necessary.
the ideal solution for pain and
inflammatory support. While
they can be effective in the
short term (1-5 days), long term
use should be avoided unless
absolutely necessary.
Authors of a 2014 review
titled Muscle and tendon
connective tissue adaptation to
unloading, exercise and NSAID,
which was published in the
journal of Connective Tissue
Research, also echoed this point
of view, stressing anti-
inflammatory drugs seem to inhibit
the healing process of connective
tissue and the stimulating effect
of exercise on connective tissue
protein synthesis.
The other organs that are
negatively affected by NSAIDs
are the kidneys. According to a
study published in the Journal of
Clinical Pharmacology (Whelton A,
et al. 1991) NSAIDs are capable
of inducing a variety of renal
function abnormalities, particularly
in high-risk patients with
decreased renal blood perfusion
who depend on prostaglandin
synthesis to maintain normal
renal function. Fluid retention is
the most common NSAID-related
renal complication, occurring
to some degree in virtually all
exposed individuals. This makes
NSAID use particularly dangerous
for athletes engaging in long
duration exercise, especially
cardiovascular exercise where
there is a heightened sensitivity
to hydration levels.
58 JULY - AUGUST 2016
TAKEAWAYS
Dont flush your pain pills down
the toilet yet! There is a time and
place for NSAIDs if you use them
in moderation and with caution.
Dont reach for NSAIDs
every time you suffer from
DOMS but occasional
use wont derail your
training efforts.
Dont use NSAIDs to
counteract muscle pain or
in the hope of enhancing your
exercise performance. Apart
from some isolated studies on
the elderly, there is no scientific
proof that an NSAID can boost
hypertrophy.
In the short term an NSAID can
limit the ability of muscles to
synthesise protein and repair
themselves after exercise.
Chronic use will put the brakes on
NEW IBUPROFEN muscle growth and may increase
PATCH the risk of developing stomach
If you do experience pain, and intestinal ulcers as well as
not merely DOMS, liver and kidney failure.
pharmaceutical companies
have developed a more
targeted approach to
NSAID administration via
a new ibuprofen patch. It
delivers the painkiller directly
through the skin to the site of the SAFETY WARNINGS
pain, at a consistent dose for up to Despite new may begin within warned that there is
24 hours, without the side effects developments like a few weeks of no solid evidence
linked to taking it in oral form. the ibuprofen patch, starting to take that NSAIDs are safe.
The patch, developed by the Food and Drug an NSAID. "When doctors issue
researchers at the University of Administration The risk prescriptions for
Warwick in the United Kingdom, (FDA) has ordered increases with NSAIDs, they must in
led by research chemist Professor that warning labels higher doses of each individual case
David Haddleton, adheres to skin for all NSAIDs NSAIDs taken carry out a thorough
and acts as a reservoir of sorts for be strengthened for longer periods assessment of
the drug for periods of six hours, to indicate they of time. the risk of heart
12 hours and even 24 hours. The increase the risk of a The risk is complications and
patch, earmarked for sale within fatal heart attack or greatest for bleeding. NSAIDs
the next three years, is seen as stroke. The FDA said people who should only be sold
revolutionising the transdermal studies have shown already have over the counter
drug delivery market as it will open the risk of serious heart disease, when it comes with
up potential for other medications. side effects can occur though even an adequate warning
It relieves the pain in the same in the first few weeks people without about the associated
way as gels and creams currently of using NSAIDs and heart disease cardiovascular risks.
available on the market. could increase the may be at risk. In general, NSAIDs
Patches are already in use but longer people use are not to be used in
most are limited by technology the drugs. Lending further patients who have
and adhesive issues. According to support to these or are at high risk
Haddleton, the patch adheres well NEW WARNINGS findings, the of cardiovascular
to skin, staying put even when the INCLUDED THE European Heart diseases," said
drug load reaches levels as high FOLLOWING: Journal recently co-author Christian
as 30% of the weight or volume Heart attack published the Torp-Pedersen,
of the patch. Nutrition companies and stroke risk findings of a major a professor in
have already shown keen interest increase even study where a cardiology at
in adapting the same adhesive with short-term number of leading Aalborg University
technology to transmit vitamins use, and the risk heart specialists in Denmark.
and minerals through the skin.
 SUPPLEMENTS

RECIPES

>> Recipe supplied by Desi Horsman, Clinical Nutritionist, desihorsman.com

IMMUNE-BOOSTING
SMOOTHIE
This smoothie recipe is a powerful immune booster
that can help prevent colds and flus. With its strong
anti-inflammatory properties, it can also ease
symptoms for the duration of an infection.

ANTIOXIDANT BLAST
2 oranges 1. Combine all the ingredients in a liquidizer
2 tbsp fresh lemon juice and blend until smooth.
2. Add more or less tahini depending on
1 tsp grated fresh ginger or your preference for thickness.
tsp ginger powder 3. Store in the 500ml Consol Grip & Go in
1-3 tsp raw honey the fridge.
Tip of tsp cayenne pepper 4. As with all fresh juices, this drink is best
consumed within a few hours of preparing it.
(optional; more can be added)
tsp turmeric
cup pineapple NOTE: All the measurements
of these smoothie ingredients
cup seasonal berries
can be varied according to
(or frozen berries for a colder smoothie) your particular taste by simply
20 drops Echinacea tincture increasing the proportions of
1 tbsp coconut oil any one ingredient.
Tahini paste

INGREDIENT
POWERHOUSES
GINGER: Has antiviral and antibacterial
properties. It contains powerful anti-inflammatory
phytonutrients, reduces fevers, eases headaches,
relieves sore muscles, clears congestion, and
soothes the tummy.
ORANGES: High in vitamin C, which is an
antioxidant and immune booster. It can help to
prevent colds and infections, as well as to shorten
their duration and ease symptoms.
COCONUT OIL: Has antiviral, antibacterial
and anti-fungal properties and is
helpful in reducing the length of a
cold or flu.
HONEY: A powerful antimicrobial
that can help fight off infections
and soothe a sore throat.
PINEAPPLES: Contain the
enzyme bromelain, another
powerful anti-inflammatory and
decongestant.
CAYENNE PEPPER: Great for
easing pain. Good decongestant and
anti-inflammatory.
TURMERIC: Great anti-inflammatory, pain reliever
and liver protector.
BERRIES: Delivers a super antioxidant boost.
TAHINI PASTE: High in sterols and boosts immunity.
Thickens the consistency of your smoothie. The Carry your smoothie in glass it ensures everything it
protein content also helps to slow the release of contains retains all its natural goodness, and because
glass containers dont mix or react with their contents,
sugar into the blood.
food and beverages are protected from contamination.
LEMONS: Assist in reducing the severity of cold Consol Grip & Go bottles are sold individually
and flu symptoms, soothes a sore throat and acts as from R28.00 at The Consol Shop in Woodmead and
a decongestant. Stellenbosch, as well as other leading retailers
ECHINACEA: Powerful cold and flu fighter. nationwide. For more info visit www.consol.co.za.

www.fitnesshis.co.za 59
 THE >> By Peter Carvell, founder of www.sixpackfactory.com

PROVE YOURSELF FIT:

BRIDGE HOLD
T
OVER THE LAST FEW he posterior chain is Exercises like the bridge thats flexible, strong, and damn-
often neglected because also arent considered to be as near bulletproof against injuries.
EDITIONS WEVE HIT YOUR these muscle groups amazing a feat as some of the Just remember to take it nice
BODY FROM ALMOST arent visible in the mirror, other exercises weve profiled and slow. Own each exercise
EVERY ANGLE. WEVE yet it is undoubtedly the previously. However, despite progression and movement
PROVIDED YOU WITH most important functional these facts, the bridge in an before you move on to the next
EXTREME EXERCISES grouping of muscles for exercise that will allow you to so that you can build the core
THAT, ONCE MASTERED, optimal strength, function and, take your body to a whole new strength, flexibility, and mobility
ultimately, performance. level. Itll help you build a back needed to master this exercise.
WILL HELP YOU BUILD
A BODY OF STEEL. BUT
THERE IS STILL ONE
EXERCISE THAT I BELIEVE
WILL COMPLIMENT
EVERYTHING THAT
YOU HAVE DONE UP
UNTIL NOW. AND
THAT EXERCISE IS...
THE BRIDGE.

The bridge in an
exercise that will
allow you to take your
body to a whole new
level. Itll help you build
a back thats flexible,
strong, and damn-
near bulletproof
against injuries.

60 JULY - AUGUST 2016

 THE PROTOCOL
Below youll find four different progressions that allow you to work up to doing a full bridge. Youll want to
start with the first progression and keep working at it until you can master it fully before moving on.
Youll know youve mastered it when you can hold it for 20 seconds while maintaining perfect form. To see the best results, aim to
perform these workouts at least three times per week as a good element of flexibility is required. Allow for one day of rest between
each workout session.

PROGRESSION 1:
SHORT BRIDGE HOLD
HOW TO DO IT: Lie down on your back with your arms down and by
your sides. Place your feet flat on the floor and drive your hips up until
your legs form a 90 degree angle at your knees, and your back forms
a straight diagonal slant down to the ground. Squeeze the glutes and
press your feet into the floor. Only the shoulders and feet should be
supporting your body weight in this position. Hold for 20 seconds.
PROGRESSION 2:
STRAIGHT BRIDGE HOLD
HOW TO DO IT: Sit upright on the floor, with your legs stretched out in
front of you. Place the palms of your hands on the floor on either side
of your hips, with your fingers pointing forward. Press up through your
hands to lift your hips up toward the ceiling, until your entire body, from
heels to head, form a straight line but in a diagonally-slanted position.
In this position your shoulders should be directly over your hands, with
yours arms straight and elbows fully extended. Look up towards the
ceiling. Hold this position for 20 seconds.

PROGRESSION 3:
HEAD BRIDGE HOLD
HOW TO DO IT: Lie down on your back, with your feet positioned about
15-20 cm from your butt. Place your hands next to your head, with
elbows bent and fingers pointing towards your feet. Press up through
your feet and hands to lift your hips up. Arch your back as you do so. Do
not lift your head up off the ground in this position. Instead, simply pivot
it back until the crown of your head is touching the floor. Do not place
any weight on your head. All the weight should be placed on your hands
and feet. Hold this position for 20 seconds.
PROGRESSION 4:
BRIDGE HOLD
HOW TO DO IT: Lie down on your back, with your feet positioned about
15-20 cm from your butt. Place your hands next to your head, with
elbows bent and fingers pointing towards your feet, just as you did when
performing the head bridge hold. Next, drive your hips up by pressing
through your hands and feet again. This time, press up as high as you
can while lifting your head off the floor. Tilt your head back until your
gaze has shifted to the wall closest to your arms. Your body should form
a solid arch in this position. Hold for 20 seconds. Remember to keep
your breathing pattern regular.

IF YOU EXECUTE THESE FOUR PROGRESSIONS, STEP BY STEP, IT WONT BE LONG

BEFORE YOUVE MASTERED THE BRIDGE HOLD.

www.fitnesshis.co.za 61
 Q U
SEVERY AT
ty Editor
Beukes, Depu
>> By Werner

DAY
An unorthodox
method when
muscle growth is
gridlocked
SQUAT. EVERY. SINGLE. DAY.
JUST ABOUT EVERY SPORTING GREAT OR PHYSIQUE
CHAMPION YOU CAN NAME HAS DEVOTED MANY
HOURS TO THE SQUAT RACK. KNOWN AS THE
UNDISPUTED KING OF ALL EXERCISES, THE SQUAT
WORKS THE LARGEST MUSCLES IN THE BODY AND
STIMULATES OVERALL GROWTH.
This would suggest that in the world of physique
development and performance enhancement, more seems
to be better. However, this flies in the face of conventional
training wisdom and the word overtraining surely springs
to mind. Can the human body really handle intense squat
workouts on a daily basis?

DAILY MAXES
Training knowledge has vastly
improved since the bygone era of
travelling strongmen performing
feats of strength before wide-
eyed audiences. Present-day
athletes continue to get under
the squat bar to gain strength,
a major contributing factor of
the success on any sports field,
platform, stage or arena.
There is, however, a whole
different world of lifting out
there beyond standard linear
progression.
Las Vegas-based coach John
Broz was one of the first people
to challenge the conventional
wisdom of overtraining a few years
ago by having his powerlifters
squat every day of the week. Over
time his team added poundages
to their major lifts and made
astounding progress.
Author Matt Perryman criticised
the tabooed subject of training
heavy every day in his book Squat
Every Day, a manifesto of his
strength training philosophy. He
challenged commonly held beliefs
about overtraining and recovery,
stating that fatigue was more
mental than physical and training
at higher frequencies could be
a great tool for experienced
lifters. Perryman conducted an
experiment on himself to see
what would happen if he squatted
every day. He had to throw out
longstanding and established
views of recovery and adaptation
while travelling to a land where
hitting maximum weights daily
became as commonplace as
getting out of bed.

62 JULY - AUGUST 2016

LESSONS FROM THE
BULGARIANS & NORWEGIANS
Coach Ivan Abadjiev put Bulgarian weightlifting on
the map in the 1970s and 1980s after instructing
his lifters to clean, jerk, snatch and squat every
day. Abadjiev's weightlifters raked in multiple
gold medals and made a small country a world
powerhouse in the sport. Abadjiev preached
that in order to move weight better you had to
move it a lot even if that meant every day.
In a similar vein, an experiment known
as Frekvensprosjektet (Norwegian for
Frequency Project) was recently conducted by
the Norwegian School of Sport Sciences.
Powerlifters of their national team
were divided into two groups with
different training frequencies.
One group trained three times
per week and the other trained
six times per week. Squats,
bench presses and deadlifts
were assessed and it was
found that the group training
six times per week gained
more strength in all the lifts
than the other group.
On average, the
high frequency group
increased their bench
press and squat by 11%
IS MORE BETTER?
In his 1894 book Sandow's
System of Physical
Culture strongman
Eugen Sandow described
how to perform a strong
squat: By bending the
knees, dip the body in a
vertical line to the heels,
keeping the back straight
and the chin drawn in. Recover
and repeat the movement until
the muscles ache.
He also wrote: I go through
my program from one to three or
four times a day, depending upon
where I am appearing. But years of
progressive training and proper living
as I am recommending led up to my
ability to withstand this rigorous
program and to continue to gain in
strength and development
while maintaining
perfect health.
Henry Steinborn
of Germany, who came to fame as a strongman
and wrestler, brought the barbell squat to the
fore as part of strength and power training with
his Steinborn Lift, an unassisted heavy squat
movement where the lifter tips a loaded barbell onto
his back, squats for a number of reps and then tips
versus the paltry 5 and 6% of the low frequency
participants. Muscle mass also increased more in
the high frequency group.
Having hopefully settled the argument on
frequency and volume, let's discuss why you should
squat. The squat, as one of the three big compound
lifts along with bench presses and deadlifts,
trains the muscles of the thighs, hamstrings,
hips, buttocks and the quadriceps consisting
of the vastus lateralis, vastus medialis, vastus
intermedius and rectus femoris. The squat also
develops the lower back, upper back, abdominals,
shoulders and arms. It is also responsible for
strengthening the bones, and the ligaments and
tendons throughout the lower body. It is therefore
considered by coaches around the world as a vital
exercise to increase the strength and overall
size of their athletes.
THE SQUAT IS
CONSIDERED BY COACHES
AROUND THE WORLD AS
A VITAL EXERCISE TO
INCREASE THE STRENGTH
AND OVERALL SIZE OF
THEIR ATHLETES.
the barbell back over onto one side upon completion.
Another strongman and wrestler, George
Hackenschmidt, who could lift a small horse off the
ground and who set several weightlifting records
throughout his career, said that it was only by exercising
with heavy weights that any man could hope to develop
really great strength. Hackenschmidt stated that a man
would not progress if he merely repeated his training
program and that if he wanted to improve he must set
himself a steady progression of arduous effort.
Circus strongman Hermann Goerner, who possessed
astonishing strength, was another proponent of regular
training. Goerner was famous for exercising for long
periods with each training session taking around two
hours, and some taking even longer to complete.
These strongmen often had multiple performances
in front of audiences where they needed to exhibit
exceptional strength several times a day. This shows
us that any stressor your body is exposed to provokes a
stress response, but the more times you are exposed to
it the less stressful it becomes.
This is where the view of strength as a skill originally
comes from. Strength is much like any other motor
skill and if you want to get better at a particular skill
you practice it all the time. In other words strength is
a skill that needs to be 'practiced' instead of something
to be 'worked out'. Our body does have limits to what it
can handle, but a seasoned athlete can exercise more
over time. The more you expose yourself to stress,
within reason, the less stressful it will become.
www.fitnesshis.co.za 63
 VARIATIONS TO FOLLOW WHEN YOU SQUAT EVERY DAY
VARIATION 1
CLOSE-STANCE
DEEP SQUAT.
This is an Olympic-style
squat with the bar right
on top of your trapezius
muscles. You squat down
until your hip crease falls
beneath your knee caps.
Your feet should be about
shoulder-width apart.
Keep your core engaged
and explode out of the
hole with speed.
VARIATION 2
CLOSE-STANCE DEEP
SQUAT WITH PAUSE.
With pause squats you
have to rely on the power
of your muscles to move
from a dead stop (pause).
It is used by powerlifters
to boost strength and
power development.
Squat as per usual but
instead of exploding up
as soon as your reach
the bottom position, body. Front squats put
pause for 1-2 seconds
before ascending.
VARIATION 3
FRONT SQUAT.
Place the bar on your
shoulders with your
elbows pointing out.
You can also hold the
bar with your shoulders
by crossing your arms
in front of the bar. You
wont be able to use
as much weight as in a
normal squat because
the load is in front of your
the focus on the quads
to move load.
VARIATION 4
FRONT SQUAT
WITH PAUSE.
Keep your elbows and
chest up when you
do front squats while
pausing at the bottom
part of the movement.
stance squat.
IF YOU WANT TO BUILD
STRENGTH IT IS POSSIBLE
TO GET MUCH STRONGER BY
SQUATTING EVERY DAY.
VARIATION 5
WIDE-STANCE SQUAT.
Do a powerlifting-style
squat with your feet wide
and the bar a little lower
on your back. Remain
straight and maintain
an arch in your lower
back while doing a wide-

PERRYMAN'S Perryman warns in his book, but any frequency

has its own break-in curve. A lifter will get used
mental estimations and our desire to complete a
workout. Fatigue or overtraining has as much of

EXPERIMENT
Perryman alternated his training days
to the trauma after two to three weeks. Perryman
noted that as his fitness levels grew so did his
a mental dimension as a physical one. Although
Perryman is not denying that overtraining is
ability to tolerate what he threw at his body. real, he is challenging the consensus reached
between exercises which focused on pushing,
by many that lifting weights hard and heavy is

pressing and benching. He squatted every day
and when he felt he needed to back off from
heavy weights he would perform front squats
with lighter poundages. Barbell back squats
and bench presses were the bread and butter
of his program. Squatting every day helped
him to recover faster between workouts and
little 'niggles' and injuries he had, healed after
CAN YOU
unsustainable. It is hard to see how training once
or even twice a day will send anyone off into an
OVERTRAIN?
Indicators of overtraining don't always reflect
endless spiral of overtrained exhaustion and
CNS fatigue. The nervous system is designed to
respond to the sensory information flowing in
decreased performance in the gym. The body
from the body. Sensory input is sometimes right
reacts strongly to a large and unfamiliar
and sometimes it can mislead us.
stress and then it stabilises. What most lifters

HOW YOU FEEL

training in this fashion.
Perryman followed a similar system as Glenn
Pendlay's weightlifting team, who reserved
one day each week for hitting maxes. It might
be a top single, double, or triple, or a set of five
to six or even eight to 10 reps. Perryman kept
deadlifts to a minimum because the already
taxing exercise was hard to mesh with his daily
squatting sessions. Either you squat a lot and
limit your deadlifts to one hard deadlift a week or
you deadlift a lot and limit squatting. You cannot
do both. At first, the daily squatting will hurt,
experience as overtraining is, in fact, low-
grade overreaching. You have stressed your
body and it is responding by displaying all the
symptoms but it will eventually adapt. When
an athlete feels burned out it is a consequence
of training too heavy, with high emotional and
psychological arousal rather than the amount
or volume.
The concept of central nervous system (CNS)
fatigue has mutated beyond recognition in
today's world of fitness. The limit of what we
can do or how tired we are is inside our own
IS A LIE
Humans are not always best served on how we
feel. The brain can trick us into thinking we
are tired when we are not. Your perception of
physical exhaustion is dependent on how much
mental effort you use to lift weights. Training
agitates immune-system and neurological
symptoms which easily translate into feelings
of fatigue and tiredness.

64 JULY - AUGUST 2016

 It is a scientific fact that you cannot perform at
high levels for extended periods of time without
physically and mentally training yourself into the
ground. This highlights the reason to manage
your training in a proper manner. Recovery means
more than simply letting your body heal from the
trauma of daily lifting. The link between our mind
and body is so powerful that how you feel about
your training will have an impact on how much
you can expend on exercise and also the recovery
before your next training session. What is in the
mind manifests in the body.
Emotional investments also take their toll if
you have to psyche yourself up to lift heavy
weights every day of the week. How you feel is a
lie, according to Perryman, a phrase first coined
by John Broz.
Staleness is a consequence of lifting weights
with high emotional and psychological arousal
rather than the amount or volume of training.
We all have a ceiling, but that does not mean we
cannot work to improve our ability to perform
under the confines of that ceiling. When you are
emotionally aroused to perform a squat you might
get nervous and ask yourself will I hit this?'. If
you ask yourself this question then the weight is
already too heavy for you.
Maxing out means to complete an all-out lift no
matter what. For Perryman, maxing out means
that if you're having to mentally arouse willpower
to squat the weights you are using are too heavy
for daily squatting.
Successfully squatting every day requires that
you monitor intensity and volume levels closely
and to go all out on lifts on days you feel strong
without any emotion. A good rule of thumb is to
use loads between 50% and 80% of your optimal
one repetition maximum (1RM) regularly. Test
yourself every three weeks with 90-100% of your
1RM. Do accessory exercises after your squats.
SUCCESSFULLY
SQUATTING
EVERY DAY
REQUIRES THAT
YOU MONITOR
INTENSITY AND
VOLUME LEVELS
CLOSELY AND
TO GO ALL
OUT ON LIFTS
ON DAYS YOU
FEEL STRONG
WITHOUT ANY
EMOTION.
BEYOND
PREDICTABLE
DAILY
PROGRESS
The squat every day programme is for
intermediate and advanced lifters who have
good technique when doing the basic barbell
squat. It is not for novices but for open-minded
lifters who are beyond the stage of making
predictable daily progress in the gym.
If you want to build strength it is possible to get
much stronger by squatting every day. Today's
training paradigm is to lift to exhaustion and then
to take a day off for recovery to avoid overtraining. If
you lift heavy every day you can also make progress
because your body will learn to adapt to the
accumulation of the higher volume of training over
time. As time goes by a lifter's work capacity will
increase and the daily soreness of regular squatting
will dissipate. Most importantly though, how you
think has a dramatic impact on what can and
cannot be achieved in the gym over the long-term.
GO SQUAT
Squatting every day dispels heavily perpetuated
myths about lifting weights and the mainstream
method of approaching training. If you are
interested in what your body is really capable
of doing and reaching your potential in the
gym, the squat every day programme will
resonate with you.
When you embark on a squat every day
routine, limit other compound moves. We can take
a leaf out of Japanese bench press world champion
Daiki Kodamas training journal he limits all other
moves and bench presses six times per week.
TRAINING

FEATURE
>> By Pedro van Gaalen, Editor

UNCOVERING THE MECHANISMS THAT

DELIVER THE MUSCLE MEMORY EFFECT

M
ANY OF US HAVE BEEN OR WILL BE FORCED TO TAKE TIME OFF FROM GYM OR
TRAINING DUE TO INJURY OR ILLNESS. WHILE THIS FORCED RECOVERY PERIOD IS
ESSENTIAL, IT GENERALLY LEADS TO A CERTAIN DEGREE OF TRAINING REVERSIBILITY,
WHICH INCLUDES DECREASES IN PERFORMANCE, MUSCLE ATROPHY AND LOSSES
IN STRENGTH. THE SEVERITY AND MAGNITUDE OF THIS LOSS IN PHYSICAL PROWESS IS
COMMENSURATE WITH THE AMOUNT OF TIME YOU REMAIN INACTIVE.
HOWEVER, WHEN THE TIME FINALLY COMES TO GET BACK TO TRAINING, THOSE ATHLETES WHOSE
BODIES HAVE BEEN CONDITIONED OVER A NUMBER OF YEARS, THROUGH SYSTEMATIC, PERIODISED
AND SCIENTIFICALLY-BASED TRAINING PROGRAMMES WILL REGAIN MUSCLE SIZE AND STRENGTH
MUCH FASTER THAN SOMEONE WHOSE BODY IS PERHAPS LESS CONDITIONED TO TRAINING, OR IS
STARTING TO TRAIN FOR THE FIRST TIME. THIS IS DUE TO A PHENOMENON COMMONLY REFERRED
TO AS MUSCLE MEMORY.

Muscle memory, in the true sense of the meaning,
refers to improved neuromuscular facilitation, which
is the process whereby the neuromuscular system
learns, memorises and retains specific motor skills
through the repeated training of specific movement
patterns. This process involving the brain, nervous
system and the muscular system is the most
popular and dominant theory used to explain
muscle memory.
At the start of an exercise programme your
body your nervous and muscular systems
specifically interpret most exercises as a new
movement. In this case your neurons must first
develop the appropriate pattern of stimulation
to allow for the muscular contraction required
during a certain exercise or movement, be it a
bench press or running.
Teaching your muscles to respond
appropriately to this new movement pattern, by
developing new neuromuscular pathways, takes
time. First off, when you start to learn a new
movement pattern your body has to first develop
the neuro-muscular junction.
The neurons (nerve cells) that innervate
muscle tissue stimulate muscle fibres to
contract with a force that allows you to lift a
certain amount of weight. When starting out only
a small percentage of neurons innervating a
particular muscle may be recruited to stimulate
a limited number of muscle fibres, which is one
of the reasons you are often weak or slow when
starting a new training programme.
However, as you progress in your training,
through the incremental increases in the stress
you place on your muscles, more neurons are
incorporated into the contraction over time.
This results in more fibres being stimulated and
efficiency. Think of it in terms of riding a bicycle. Once
you learn to do it, it is simply a matter of getting back
on, giving it a few tries and youre off again. You seldom
have to relearn the skill and the associated movement
patterns in their entirety.
However, it is not just muscle that plays a role
in this process. Fascia, a type of connective
tissue composed mainly of collagen and
elastin fibres that wraps itself around
individual muscle fibres, whole
muscles and holds groups of muscles
together, also transmits mechanical
tension throughout the body, among
other important functions, whether
Through this
generated by muscular activities
development
or external forces. A growing body of specific
of research suggests that fascia also motor skills,
acts as a communication system, which the ability
means it plays a key role in motor learning and capacity
and is therefore intricately involved in the to recruit
muscle memory effect. a greater
As such, through this development of
percentage
specific motor skills, the ability and capacity
to recruit a greater percentage of muscle fibres
of muscle
will remain to some degree following a lay-off from
fibres will
exercise. This ensures that the adaptive process is remain.
faster and more efficient when you eventually return
to training, and will accelerate the rate at which a
trained individual will return to their previous levels of
performance, and even size and/or strength, following
a lay off. This generally happens in a shorter period of
time than it took to initially reach that level when they
first started training.
This is because, once established, when you start to
train again these neurological pathways accelerate the
restoration of neurological control and neuromuscular
function, enabling you to stimulate your muscles more

TOTAL
recruited, allowing you to make gains in muscle efficiently from the start.
size and strength.
The increased
innervation of muscle
tissue also enhances
neuromuscular
facilitation, which is
the key component in
motor learning and
improved movement

66 JULY - AUGUST 2016

 ADDITIONAL
FACTORS
H owever, the full extent of the
physiological adaptations that
are involved in muscle memory also
include other adaptive responses
to training, which all help to induce
a physiological change at a rate
above normal levels when a trained
individual returns to training.
More specifically, training also
develops the capillary beds surrounding
muscles, improving the blood supply
to working muscles, thus enhancing
nutrient availability to the cells.
Increased capillary action also assists
with the removal of metabolic waste and
by-products, which can limit performance
and recovery. A dense capillary bed that
was developed and established through
previous training over a long period will
also be restored rapidly following the
commencement of a training programme
following an extended lay off. This will
also assist in achieving that muscle
memory response.
The improved utilisation of enzymes
involved in important biochemical
reactions may also impact the
effectiveness and rate of muscle
memory, as enzymes involved in
protein synthesis and the metabolism
of vital energy substrates increase in
concentration and efficiency following
intense, prolonged training. These
enzymes can also quickly return to
their former concentrations when
someone resumes weight training,
thus turning on these processes
earlier allowing you to work out harder,
possibly recover faster, and regain
muscle and fitness levels quicker when
you return to training.
In real terms, this all means that
someone with a solid training history
will be able to reach and surpass
previous levels of performance in a
shorter period of time when they finally
get back to training following prolonged
absences thanks to the power of the
physiological phenomenon known as
muscle memory. n

RECALL www.fitnesshis.co.za 67
TRAINING

FEATURE
>> By Werner Beukes, Deputy Editor

GYM GOERS
ARE ON AN
ETERNAL
SEARCH
FOR THE
OPTIMAL
TRAINING
FREQUENCY
FOR MUSCLE
GROWTH.
RESEARCH
ON PROPER
TRAINING
PROTOCOLS
HAS GROWN
EXPONEN-
TIALLY AS
MORE PEOPLE
BECAME
INTERESTED
IN THE FIELD
OF EXERCISE
SCIENCE OVER
THE PAST
QUARTER OF
A CENTURY.

IN PURSUIT
OF THE
PERFECT SPLIT
However, pseudoscience
and untruthful claims
have also grown
at an equal pace.
While the majority of
recommendations for
muscle gains has been
predominantly speculative
thus far, the latest data
gives greater insight into
what constitutes the
ideal training frequency
as exercise physiologists
around the world
continue their search
for the perfect split to
increase muscle mass and
size, otherwise known
as hypertrophy.
ON THE HUNT FOR HYPERTROPHY
Scientists do agree the most
important tenet of muscle
development is the principle
called overload, where stress
forces the body to deviate from
its homeostatic comfort zone to
produce an adaptive response.
If no stress is put on muscles
they have no impetus to
develop and become bigger.
Old-school lifters like Reg
Park and Steve Reeves swore
by full-body splits, hitting all
their muscles over three non-
consecutive days per week.
Bodybuilders slowly departed
from this to follow a split where a
muscle was typically blasted from
multiple angles once a week. This
approach is still popular because
of the belief that muscle growth
is optimised if longer periods of
recovery are allowed. Training
each muscle group twice per week
in different upper and lower body
combinations sits in the middle of
these two extremities.
Some studies have shown
that lower frequency may be as
effective as higher frequency
(Difrancisco-Donoghue J et al.
2007 and Kamandulis S et al.
2010). In contrast, other research
papers revealed two or three
sessions per muscle per week
may produce up to twice the
increase in cross sectional area
of the quadriceps and elbow
flexors, in comparison to single
training sessions per week per
muscle group (Vikne H et al. 1995
and Wirth K et al. 2002).

68 JULY - AUGUST 2016


IS TWICE BETTER THAN ONCE?
In a hotly debated, newly
published study in the
International Journal of
Exercise Science by Michael
Thomas and Steve Burns of the
Department of Kinesiology at the
University of Central Missouri in
the USA, participants followed
a low frequency split consisting
of training chest, shoulders
and triceps on day one, upper
back and biceps on day two, and
quadriceps, hamstrings, calves
and abdominals on day three.
Subjects in the high frequency
group followed a protocol where
each muscle group was trained
three times per week as part of
a whole body regimen. Workouts
lasted 45 to 60 minutes in a total
training period of eight weeks.
Previous research suggested
that eight weeks of resistance
training was enough to result in
increases in lean muscle mass
and strength. Reps per set were
eight to 12.
Similar changes in lean muscle
mass occurred in both the high
frequency and low frequency
groups and scientists concluded
that additional research was
warranted to investigate longer
term adaptations to a variety of
training programmes.
In stark contrast to the
above study, exercise scientists
Brad Schoenfeld, Dan Ogborn
and James Krieger (Effects of
Resistance Training Frequency on
Measure of Muscle Hypertrophy,
Schoenfeld et al. 2016) analysed
ten studies to determine the
effects of resistance training
frequency on hypertrophic
outcomes. They found higher
training frequency was associated
with a greater effect on size
than lower frequency. This led
to their conclusion on training
frequency: When comparing
studies that investigated training
muscle groups between one
to three days per week on a
volume-equated basis, the
current body of evidence indicates
that frequencies of training
twice a week promote superior
hypertrophic outcomes to once a
week. It can therefore be inferred
that the major muscle groups
be trained at least twice a week
POWERLIFTING VERSUS
BODYBUILDING TRAINING
In another study, subjects were train like powerlifters and use
requested to follow a typical a wide range of techniques
bodybuilding/hypertrophy type including pyramids (progressions
split divided into a different from lighter weight with higher
to maximize muscle growth,
body part per day. Another reps to heavier weight with fewer
whether training a muscle group
group performed a powerlifting/ reps), supersets, negative reps,
three times per week is superior
strength-orientated routine in partial reps and forced reps, to
to a twice-per-week protocol
the form of a classic legs, push name a few, to up the ante in
remains to be determined.
and pull system (Schoenfeld the gym. This variation is a safer
The theory behind this is that
B et al. Effects of different approach than exclusively relying
training with weights will trigger
volume-equated resistance on heavy weights.
muscle growth for a window of
training loading strategies on Looking at other studies
time that lasts around 48 hours.
muscular adaptations in well- carried out by McLester (2000),
Research supports this with
trained men, 2014). The same Hakkinen and Kallinen (1994)
protein synthesis remaining
exercises were performed over and Hartmann (2007), training
elevated no longer than 48 hours,
a period of eight weeks. Both with a higher volume-matched
after which time it returns back
groups made similar gains, with frequency might be superior for
to a baseline level. Muscles will
the powerlifting-type training hypertrophy compared to a split
only increase during this protein
only increasing the potential of a lower-matched frequency.
synthesis window.
for injury. The researchers They have found this also
warned: The performance of depended on the level of
high training volumes using very experience of a lifter. For people
heavy loads places substantial who are untrained, altering
stress on the joints and soft volume-matched training
tissue structures Although a frequency does not seem to
small sample, the present study have any effect when it comes
gives credence to the veracity of to hypertrophy. Experienced
these concerns. Two of the lifters, who are accustomed to
10 subjects in the (strength) the rigors of training, seem to
group dropped out of the study react better to a higher volume-
due to joint-related injuries matched training frequency
The injuries occurred despite than lower volumes. The human
direct supervision by trained body can also initiate catabolic
personnel. In contrast, none of processes known as atrophy if a
those in the (hypertrophy) group person does not actively engage
reported experiencing a training- in challenging his muscles. In
related injury gym circles this is known as the
Body builders typically dont use it or lose it principle.
EXPERIENCED LIFTERS SEEM TO REACT
BETTER TO A HIGHER VOLUME. FOR
PEOPLE WHO ARE UNTRAINED ALTERING
VOLUME DOES NOT SEEM TO HAVE ANY
EFFECT ON HYPERTROPHY.
IMPACT OF PERIODISATION
Researchers have also probed whether
periodisation is effective for hypertrophy. In their Common forms of periodisation fall into one
studies they compared whether a periodised of the following categories:
programme is superior to a non-periodised one LINEAR: The alteration of key training
for packing on muscle. variables over time.
Periodisation is best defined as the structure of a NON-LINEAR: The alteration of training
training programme where variables are increased variables on a daily or weekly basis.
incrementally over time, either linearly, non-linearly BLOCK: Training for a specific goal in
or in blocks, to boost results. Non-periodisation is successive cycles.
when a program varies randomly or where there
is little to no increases in weight, intensity or volume. If was found that for trained individuals,
Any training variable can be periodised such as periodisation made little difference when
exercise selection, relative-load, frequency, volume, hypertrophy was the goal. Periodisation, whether
the range of motion you perform, the proximity to linear, non-linear or block appears to have
failure, and rest periods, among others. Two of the equal merit. There was also conflicting evidence
most commonly varied variables in training are when novices were tested using different
relative load and volume. periodisation protocols.
www.fitnesshis.co.za 69
TRAINING
WITH DIFFERENT
FREQUENCIES
WHILE ROTATING
HEAVY AND
LIGHT LOADS,
INTENSITY
LEVELS, AND
SO ON, CAN
PROVIDE THE
CORRECT
STIMULUS
TO ENSURE
CONTINUED
MUSCLE
GAINS.
MUSCLE TENSION, DAMAGE AND STRESS
It is also important to note
when designing a split that
muscle tension, muscle damage
and metabolic stress are the
primary mechanisms involved in
exercise-induced muscle growth.
Muscle tension is exerted
on the muscles when you
lift weights, and is viewed as
the most important factor
in muscle development as it
brings about a phenomenon
called mechanotransduction;
the mechanism by which cells
convert mechanical signals into
biochemical responses. Greater
muscle tension leads to a greater
anabolic stimulus.
Muscle damage is defined as
damage to the muscle tissue in
the form of micro-tears in both the
contractile proteins and surface
membrane of working muscles.
This leads to a growth response
that strengthens the ability of
70 JULY - AUGUST 2016
muscle tissue to withstand future
muscle damage. While some
muscle damage is good because
it promotes the remodelling of
muscle tissue, too much damage
can impair remodelling and limit
the ability to train.
Metabolic stress occurs in the
muscles when you experience a
burn or pump. Exercise-induced
metabolic stress is basically the
result of the buildup of various
metabolites. Metabolites consist
of small fragments such as
lactate that indirectly mediate cell
signalling. It is believed that this
is accomplished by the increase of
water within the muscle otherwise
known as cell swelling. Studies
have shown that cell swelling
stimulates protein synthesis while
at the same time decreasing
protein breakdown. The increase
in water within the cell exerts
pressure against the cell wall
RESPONSE
AND RECOVERY
There are certain individuals
who make gains (responders)
and those who fail to add
muscle (non-responders),
even though they might
follow the same training
programme. Limited
research has been done
to shed light on the
individual response
to resistance
training, but genetics
appear to play an
important role in
how responders
and non-respon-
ders react.
A genetically
superior
bodybuilder will
have a higher level
of capability than the
average person.
Recovery is defined as
a return to the most recent
level of performance. You have
not recovered enough from
training if you only manage
to duplicate your previous
performance in the gym. If
you continue to train you will
increase your level of fatigue
resulting in an even slower
rate of recovery.
If you continue to train in
which is perceived as a threat to this manner your performance
its integrity. An anabolic signal is will suffer dramatically with
subsequently sent out to initiate the added risk of injury. The
strengthening of its structure and rate of recovery also varies
adaptation occurs. among individuals, underlining
Muscle tension, muscle damage the fact that training frequency
and metabolic stress do not should be based on recovery
usually exist in isolation and this speed and determined on an
is the reason why achieving a mix individualised basis. You must
of these factors in your split can train as often as your specific
maximise muscle development. recovery rate allows.
THE PERFECT SPLIT
Research across the spectrum shows a benefit to training more
frequently if maximum muscle is your goal. Working each muscle
group at least twice a week is therefore better for stimulating
protein synthesis sufficiently to optimise hypertrophy.
Training with different frequencies while rotating heavy and
light loads, intensity levels, and so on, can provide the correct
stimulus to ensure continued muscle gains.The most important
point is that there is no best training programme for everyone,
only the one that is best suited for you.

10 RULES
FOR SLAPPING
ON SIZE
WHETHER YOURE TRAINING ALONE AT
HOME IN YOUR CUSTOM-BUILT GARAGE
GYM OR YOURE PUMPING IRON IN YOUR
LOCAL GYM, THERE ARE 10 UNDISPUTED
RULES TO BUILDING A BETTER BODY THAT
CANNOT BE IGNORED. RIP THIS PAGE OUT,
PIN IT TO YOUR WALL, READ IT REGULARLY,
AND NEVER, EVER FORGET THEM.
LIFT FOR SIZE NOT
1 STRENGTH
Body building isnt about lifting
the heaviest weights, its about
building the biggest muscles.
While increased muscle size and
heavy weights go hand-in-hand,
your tempo and lifting form are two
other important factors that need
to be considered. It is physically
impossible to lift near your one
rep max using a slow, controlled
movement, which is what you need
to tear muscle fibres and stimulate
maximum growth.
USE A FULL ROM
2 Lifting a weight through
a complete range of motion
activates the most muscles fibres,
which elicits the greatest anabolic
response from your training.
COMPOUND LIFTS ARE
3 BEST FOR MASS
When it comes to building the
most muscle the core compound
lifts are best. They activate the
greatest number of muscles per rep
and youre able to lift the heaviest
amount of weight on these lifts.
DONT FORGET
4 TO ISOLATE
As the aim of body building is
to develop the biggest, most
conditioned muscle it is also
important to isolate muscle
groups. This ensures that smaller
accessory muscles such as
shoulders, biceps and triceps also
get the right amount of stimulation
8 MANIPULATE CARB
to grow. Isolation lifts and
training techniques can also
sugar in your diet to get lean, rather
target specific muscles in a larger
than your fat intake as fats are also
muscle group to enhance your
overall appearance.
CREATE AN
5 ENVIRONMENT
FOR GROWTH
Adequate sleep, sufficient
rest between sessions, a high-
protein diet and the intelligent
use of supplements will ensure
that your body has what it needs
to grow and recover between
training sessions.
REST ENOUGH
6 BETWEEN SETS
When we lift weights the
body reduces stored energy
substrates found in muscle,
predominantly in the form of
ATP, and our muscles build up
by-products like lactic acid. This
can hamper your performance
during subsequent sets without
sufficient recovery time. Dont be
scared to take up to two minutes
between sets to allow ATP stores
to replenish.
BOOST NATURAL
7 HORMONE PRODUCTION
The production of anabolic
hormones and important
growth factors can be enhanced
naturally by ensuring adequate
sleep, supplementing with amino
acids, and ensuring an adequate
supply of essential fatty acids in
your diet.
TRAINING
FEATURE
9 CYCLE YOUR TRAINING
TO STIMULATE GAINS
Most bodybuilders rarely
periodise their training. They
follow the same routine for
months on end, or simply change
the order of the exercises they
perform. While this may postpone
the onset of plateaus, the real
stimulus for growth is a complete
break from the norm. Take two
weeks and train like a powerlifter,
or use this cycle to only do lighter
weight, higher rep sets. When you
INTAKE TO GET SHREDDED
get back to normal training again
Conventional thinking has always
your muscles should respond with
linked dietary fat intake with
a greater anabolic response.
a reduction in body fat levels.
However, new research and a better
HIGH-REP FINISHERS
understanding of our metabolisms
has highlighted the role that carbs
10 A drop set or a pyramid
at the end of a weight training
play in reducing fat stores, through
their regulation of insulin. Rather session can help boost nutrient
manipulate your carb intake and limit delivery to fatigued muscles
and helps to improve muscle
density by stimulating the
essential for recovery and the healthy delivery of nutrient-rich blood to
formation of cells. damaged muscles.
THE REAL
STIMULUS FOR
GROWTH IS
A COMPLETE
BREAK FROM
THE NORM.
TAKE TWO
WEEKS AND
TRAIN LIKE A
POWERLIFTER,
OR USE THIS
CYCLE TO ONLY
DO LIGHTER
WEIGHT,
HIGHER REP
SETS.
www.fitnesshis.co.za 71
 >> By Pedro van Gaalen, Editor
>> Photography by Soulby Jackson,
www.skjphotography.co.za
>> Performed by Roger de Kramer
>> Shot on location at Body Conscious,
www.bodyconscious.co.za

INCLINE
DUMBBELL
BENCH PRESS
Sit on a bench, set to an
incline of between 30-40
with dumbbells resting
on your thighs. 'Kick' the
weights up to your shoulders
while simultaneously lying
back onto the bench. Position
the dumbbells to the sides of
your upper chest with your
arms bent and forearms
directly under the weights.
Press the dumbbells up
until your arms are fully
extended and the dumbbells
come together directly above
your upper chest. Lower the
dumbbells back down under
control, until you feel a slight
stretch in the chest.

TIP: Keep your

elbows flared
out to keep
tension on your
upper chest.

72 JULY - AUGUST 2016

 T
HERE ARE FEW PHYSICAL ATTRIBUTES THAT EMBODY THE IDEALS OF MODERN
MASCULINITY AS MUCH AS A BIG, CHISELLED CHEST. IN MOST MENS ENDURING
QUEST TO SCULPT PERFECT PECS THE BENCH PRESS OFTEN TAKES PRIDE OF
PLACE IN A CHEST ROUTINE.
However, when the emphasis is on aesthetics over functional strength and power
development, often a more focused routine that isolates the constituent elements of the chest
the pectoralis major, the big fan-shaped muscle that makes up the bulk of the chest, and the
thin, triangular, muscle called the pectoralis minor is a better approach.

FOCUSED CHEST DEVELOPMENT

W hen training specifically for
pec development, where the
aesthetic is equal to or greater
than strength in terms of priority,
then slowing down the move
and focusing on region-specific
muscle recruitment, rep after
rep, can often be more beneficial.
It also pays to avoid bar work
for a while. Incorporating more
dumbbell work helps to limit the
impact that your dominant side
imposes by overpowering your
weaker side during lifts. This
merely serves to amplify these
strength imbalances that lead to
asymmetry in your
chest development.
There are also a number of
chest exercises that are shunned
in most gyms, largely due to
bro-science. However, when total
muscle fibre activation is the
most important factor, with other
factors such as contractile force
generation dropping down the
list of priorities during a workout,
then there is sufficient evidence
to suggest that a few of the less
popular single joint, or isolation
exercises can be just as effective
as the bench press.

WORKOUT SETS REPS

Dumbbell incline bench press 4 8 to 12

Bent-over cable crossover 4 8 to 12

Seated press 4 8 to 12

Dumbbell incline flyes 4 8 to 12

Cable low-to-high cross 3 15

Push-ups 3 15 to 20

CHISELLED
CHEST
TAKING A LESS CONVENTIONAL APPROACH TO CHEST
DEVELOPMENT CAN ALSO YIELD TOP RESULTS

www.fitnesshis.co.za 73
 WHAT THE SCIENCE SAYS
W hen real science was applied during a few
studies on chest training, in the form of
electromyography (EMG) measurements, it appeared
that exercises such as the pec dec and cable
crossover were able to activate the pec muscles to
almost the same degree as the bench press.
There are also additional benefits to swopping TIP: In the
starting position,
the bench for single joint exercises such as the internally rotate
dumbbell flye. For instance, a 2005 study conducted your shoulders so
that your elbows
by Welsch et al showed that the anterior deltoids are behind you.
had greater activation than did the pectoralis major
during the bench press. There is a caveat to this
statement, though, as a later study published in
2010 by Delavier and Gundill suggested that this
may be due to the poor recruitment of the pectoralis
major during the bench common among less
experienced or rookie lifters.
Either way, it seems that there is no reason to
predominantly focus on the big, heavy lifts if you
want to develop an aesthetically-pleasing chest.
This stance is further supported by a 2012 American
Council on Exercise (ACE)-sponsored study titled
Electromyographical analysis of the pectoralis major
muscle during various chest exercises.
Led by Whitnee Schanke, M.S., and John P.
Porcari, Ph.D., a team of researchers from the
Department of Exercise and Sport Science at the
University of Wisconsin, La Crosse, recruited 14
healthy male volunteers aged 19 to 30 who had
previous resistance training experience. The
researchers tested motor-unit recruitment, firing
rate and synchronisation using EMG to determine
which chest exercises resulted in the highest level
of muscle activation in relation to the bench
press, which they found best activated the
pectoralis major. The results showed that the
pec dec was able to activate 98% of muscle
fibres and that the bent-over cable crossover
achieved 93% muscle fibre activation compared to the
barbell bench press.
The exercise that elicited the least amount of
activation was the push-up, at only 61-63%. The
researchers attribute this to the fact that no weight
was added. However, the three push-ups tested, each
targeted the chest muscles sufficiently, making this
an ideal exercise to use as a finisher at the end of
a gruelling chest workout, as we have done in this
feature. In this case, a higher rep scheme would be
required to elicit a similar degree of muscle activation
to that of the bench press, pec dec and cable crossover.

A BREAK FROM
THE NORM
W hether he knew the science behind his
approach or if it was just instinctual, one of
SAs most promising physique athletes and models,
Roger de Kramer has the kind of chest development BENT-OVER CABLE CROSSOVERS
most of us can only dream of. Grasp two opposing high pulley attachments. Bend your arms
One look at his thick, prominent chest and you slightly and keep them in this position throughout the move.
start to understand how a break from the traditional Hinge at the hips to bend your torso forward slightly. With your
barrage of heavy bench presses can help to create the elbows facing upwards, bring your hands together in an arcing
chiselled, defined and meaty barrelled chest youre motion until they meet below your bent-over torso. Squeeze the
after. This is just one of the chest training routines he pecs in this position before returning to the starting position.
uses to sculpt perfect pecs.

74 JULY - AUGUST 2016

DUMBBELL
FLYES
Sit on a
bench, set
to an incline
of between
30-40 with
dumbbells resting
on your thighs.
'Kick' the weights up
to your shoulders while
simultaneously lying back
onto the bench. Extend
your arms to position the
dumbbells above your upper
chest. Maintain a slight bend
in your elbows, keeping them
pointed out to the sides.
Lower the dumbbells out
to sides, perpendicular to
your chest, slowly and under
control until a stretch is felt
in the chest and shoulders.
Contract your pecs to raise
the dumbbells
back up to
the starting
position.

SEATED CHEST PRESS

Sit in the chest press machine. Step on the foot lever to bring the
handles forward. Grab the handles with an overhand (palms-
down) grip. Lift your elbows so that your upper arms are parallel
to the floor. Press the handles away from you by flexing your pecs
and extending your arms. Return the handles to starting
position under control and repeat for the
required reps.

Handles
should be
positioned
at mid-
chest level.

TIP: Do not allow

your shoulders to
round and your
elbows should
not lock.

www.fitnesshis.co.za 75
 There is no reason to predominantly focus on the big,
heavy lifts if you want to develop an aesthetically-pleasing chest.

TIP: Take a
step forward
to place
tension on
the pulleys.

LOW-TO-HIGH CABLE CROSSOVERS

Grasp two opposing low pulley attachments with your palms facing
forward. Bend your arms slightly and keep them in this position
throughout the move. Raise your arms up across your body until they
meet out in front of you, roughly at the height of your face. Squeeze
your pecs in this position before lowering them
under control back to the starting position.

PUSH-UPS
Lie face down on the floor with your hands
slightly wider than shoulder-width apart.
Raise your body up off the floor by extending
your arms. This is the starting position. Keep
your core engaged and your upper and lower
body aligned. Lower your torso towards the
floor by bending both arms. Avoid excessive
flair of the elbows. Push back up to the TIP: Keep
your neck and
starting position by engaging your pecs and spine aligned
extending your arms. throughout the
movement.

76 JULY - AUGUST 2016

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78 JULY - AUGUST 2016

 SUPPLEMENTS

RECIPES

PROTEIN
>> By Megan Basson

POWER UP!
ALMOND Lo
COOKIE DOUGH and lo w carb
BARS prote aded with
BARS in, THESE
cup vanilla whey protein FOR AARE GREA
5-6 tbsp almond butter
BUST HUNGE T
R
and thING SNAC -
4 tbsp almond milk
65g crushed almonds
ey K,
tasty are really
Xylitol to taste
Dark chocolate (optional)
too!
1. Mix all the ingredients together with a
spoon until its in a dough consistency.
2. Press dough out evenly on a lined
plate, or a silicone or ordinary baking tray
(make sure you line it otherwise the bars
will stick).
3. Refrigerate for 2-3 hours.
4. Slice into bars.

AFTER YOUVE
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Almonds are a good

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www.fitnesshis.co.za 79
SUPPLEMENTS
FEATURE
COLOSTRUM
>> By Werner Beukes, Deputy Editor
PROMISING NUTRACEUTICAL OR JUST ANOTHER SUPPLEMENT FAD?
C
OLOSTRUM, IN THE
FORM OF POWDERS,
LIQUID OR CAPSULES,
HAS BECOME READILY
AVAILABLE ONLINE AND IS
BEING TOUTED AS NOT ONLY
A SUPERFOOD BUT ALSO
AS A POTENT MUSCLE
BUILDER AND IMMUNE
SYSTEM BOOSTER.
Although bovine colostrum
is identical in molecular
structure to the colostrum
of humans, it is packed with
vitamins, minerals, enzymes,
antibodies, proteins and
growth factors not found in
other dairy products. But is
bovine colostrum really the
nutritional tour-de-force with
unique benefits for immune
and digestive systems? Can
it enhance muscularity and
is there any truth that it
is humanitys best weapon
against superbugs? The
answers to these questions
can only be obtained by looking
at what scientists have
already uncovered about the
substance called colostrum.
PER measures the weight
gain of a subject that is being
fed a specific protein against
the amount of food that is
consumed. The formula for
calculating PER divides the
grams of weight gained by the
grams of protein consumed.
PROTEIN EFFICIENCY
RATIO (PER)
BOVINE COLOSTRUM............3.0
BEEF, FISH & POULTRY......2.0 - 2.3
SOY................................1.8 - 2.3
EGG.....................................2.8
MILK PROTEIN......................2.8
CASEIN................................2.9
WHEY PROTEIN ..............3.0 - 3.2
80 JULY - AUGUST 2016
COLOSTRUM SUPPLEMENTATION
Nutraceutical is a term that
combines nutrition and
pharmaceuticals. It is a food
or food product that provides
health benefits as an adjuvant
or alternative therapy. Research
shows that bovine colostrum, a
pre-milk liquid produced from the
mammary glands of cows during
the first 24 to 48 hours after giving
birth, fits the description because
it is highly enriched with specific
growth factors thought to promote
rapid growth and development
as well as the improvement of
immunity in newborns.
It is taken as a supplement with
the assumption that growth factors
are beneficial to the user. Although
it has a similar macronutrient
profile to milk, it does have a
higher protein content.
Bovine colostrum is a source
of insulin-like growth factor
(IGF-1) which is readily
absorbed by calves due
to a less developed,
more permeable gut
STUDIES SHOW
THAT BOVINE
COLOSTRUM
PRODUCED
SIGNIFICANT
INCREASES IN
ESSENTIAL AMINO
ACID CONCENTRA-
TIONS WITHIN
THE MUSCLES.
that allows large peptides to be
absorbed undigested. In contrast
to calves, the IGF-1, which is the
most investigated bioactive protein
in colostrum, does not appear to
be absorbed as easily by humans.
It was absorbed from the adult
intestinal tract but digested to
presumably inactive peptides.
A study (Mero A, et al. IGF-1,
1gA and IgG responses to bovine
colostrum supplementation during
training, 1985) noted increases in
IGF-1 following supplementation
of 20g of colostrum for a period
of two weeks. The results,
published in the Journal of
Applied Physiology, showed
that bovine colostrum
produced significant
increases in essential
amino acid concentrations
BETTER THAN DAIRY MILK
Over the last few decades
researchers have probed
the potential health benefits
of colostrum, using whey as
a placebo protein source in
studies due to their similarities.
Scientists have found colostrum to
be better than dairy milk because
it has greater nutrient density and
a higher protein quality.
According to the 2009 edition
of Exercise and Sport Nutrition
which is regularly used as a
definitive guide by athletes,
bodybuilders, personal trainers
and coaches to optimise training,
nutrition and performance, the
Protein Efficiency Ratio (PER) of
bovine colostrum is about 3.0.
within the muscles. This was
noted when bovine colostrum
supplementation on serum insulin-
like growth factors (IGF-I), amino
acids, and saliva immunoglobulin
concentrations during a strength
and speed training period, were
probed. Apart from the study,
there seems to be no significant
influence on growth hormone
levels when supplementing
with colostrum.
This is higher than the PER of
beef, fish and poultry (2.0 2.3)
and soy (1.8-2.3).
Additionally, the PER of bovine
colostrum compares favourably
to egg (2.8), milk protein (2.8),
casein (2.9) and whey protein (3.0
to 3.2). This means that bovine
colostrum is an excellent source
of quality protein. It has much
greater concentration of IGF-1
(about 200-2,000 ug/L) and other
growth factors (IGF-11, TGF). It
also has a higher concentration
of immunoglobulins and
antibacterials than other sources
of proteins. The concentration of
many of these compounds is much
greater than human breast milk.

Supplementing colostrum for
eight weeks failed to produce
greater results than whey
protein in strength tests.
ENDURANCE, POWER & STRENGTH
ONE STUDY
But are these bioactive compounds
responsible for muscle growth
SUGGESTS THAT
and the strengthening of the
immune system? COLOSTRUM
MAY PROMOTE
In a study to determine if 20g
of colostrum can increase lean
FASTER ACUTE
body mass, Dr. Jose Antonio and
RECOVERY AND
colleagues noted a significant
THE ENHANCE-
weight gain in active men and
MENT OF TOTAL
women who supplemented
with colostrum on a daily basis
POWER OUTPUT.
for eight weeks (Antonio J,
et al. The effects of bovine
colostrum supplementation on
body composition and exercise
performance in active men
and women, 2001).
Studies conducted on the effects
colostrum might have on muscle
hypertrophy and muscular power
output are mixed. While limited
proof exists that it can boost muscle
hypertrophy or improve power
output, scientific comparisons of
colostrum and whey have failed
to find any significant differences
between the two substances.
Supplementing colostrum for
eight weeks failed to produce
greater results than whey protein
in strength tests in exercises such
as the bench press, chin-ups and
leg presses as indicated by Antonio
et al. as well as Buckley and
Brinkworth in their investigation of
its influence on anaerobic exercise
performance and plasma insulin-
like growth factor, which was
published in the Journal of
Sports Science in 2003.
Other studies have shown a
slight advantage of colostrum over
whey protein when it comes to peak
power output. While colostrum
did not have a direct result on
COMBATING BUGS
It is also believed colostrum can American Journal of Physiology
boost an athlete's immunity, in 2011, it was found that bovine
especially at times of heavy colostrum truncated the increase
training and competition. in gut permeability caused by heavy
Immunoglobulins in colostrum exercise in athletes. The outcome
appear to be partially resistant to of this study supported clinical
digestion in the small intestine, evidence that supplementation
leaving some antibody intact to of bovine colostrum attenuated
activate immunity. This could offer exercise-induced increases in
protection against the incidence intestinal permeability.
and severity of upper respiratory Researchers created a special
tract infections. type of bovine colostrum called
Evidence also indicates that hyperimmune bovine colostrum
bovine colostrum might help produced by cows that have been
with 'leaky gut syndrome', a vaccinated against specific disease-
condition where gut permeability causing organisms. In order to fight
increases due to damage caused these organisms the cows develop
by numerous factors including poor antibodies which are passed onto
diet, stress, medication, parasites the colostrum. Hyperimmune
or infection. In an investigation bovine colostrum has already been
conducted by Marchbank, Davidson
et. al. and published in the
used with great success to reduce
HIV-induced diarrhea.
CONCLUSION
Being the first food of infants
it would be impossible to find
supplement products out there
are biologically active due to
another nutritional substance improper processing through
performance during an initial that is more natural and the use of high temperatures
bout of exercise, results in one beneficial than colostrum. and pasteurisation. Colostrum
study suggest that it may promote When cattle are exposed to in liquid form is also not as
faster acute recovery and the pathogens in their environment, concentrated as the powdered
enhancement of total power they create antibodies which are versions of the substance and
output in subsequent bouts transferred to their offspring must be kept refrigerated due to
(Buckley JD et al. 2002). via colostrum which contains a its short shelf life. Colostrum's
Although it was proven that plethora of pathogen-fighting biological capabilities are further
colostrum might be responsible for substances against bacteria, diluted and destroyed when
increasing performance following a viruses and fungi. Although there preservatives are added to
bout of high-intensity training, there is a slight reduction in upper the mix, so research and
is no clear indication thus far that respiratory tract infections informed purchasing decisions
it can boost aerobic performance. when bovine colostrum is are warranted.
After high-intensity training the consumed, additional scientific
group that supplemented evidence is needed to investigate
colostrum demonstrated slight this further.
increases in time trial performance As a dietary protein, it
and intensity when its influence appears to promote lean
was tested on exercise performance mass accrual and, like any
in highly trained cyclists (Shing other protein source,
CM, et al. 2006). it has the potential
Results of colostrum on to increase IGF-1.
anaerobic exercise performance However, increases
are also mixed. If it does have an in power output during
influence, it may occur via increased exercise is only seen when bovine
lactate buffering in working colostrum is consumed over
muscles when looking at the prolonged periods.
conclusion which was reached And not all bovine colostrum
by scientists involved in
Brinkworth's study in 2002
COLOSTRUM IN LIQUID FORM IS ALSO NOT AS
CONCENTRATED AS THE POWDERED VERSIONS
where the effect of bovine OF THE SUBSTANCE AND MUST BE KEPT
colostrum was investigated on the REFRIGERATED DUE TO ITS SHORT SHELF LIFE.
buffer capacity in elite rowers.
FUEL UP

NUTRITION NEWS

CHICKPEAS
Chickpeas are a protein-packed legume (pulse) that is high
in fibre, folate and zinc, which is often touted as an ideal food PROBIOTIC
to aid weight-loss efforts. They are also really versatile in
1. For the minty
chickpeas, in a large bowl BENEFITS
the kitchen. You can eat them hot or cold, and they are ideal combine the chickpeas,
mint, chilli, lemon juice, QUESTIONED
as either the main component of a meal or a side dish. They tomatoes, olive oil and A SYSTEMATIC ANALYSIS CONDUCTED
can be roasted, added to salads, pured to create a hummus, red onion. Season well BY RESEARCHERS AT THE UNIVERSITY
with sea salt and freshly OF COPENHAGEN OF SEVEN PREVIOUSLY
or used as a substitute for croutons in soups. They are also ground black pepper and
suitable as a simple snack with big flakes of sea salt. For a set aside. PUBLISHED RANDOMISED CONTROLLED
delicious healthy meal, try this crispy sumac salmon and 2. For the salmon, TRIALS OF HEALTHY ADULTS
combine 1 tablespoon RECEIVING DIFFERENT TYPES OF
crushed minty chickpeas recipe. olive oil and sumac to PROBIOTICS HAS FOUND THAT THERE
form a paste.
3 tbsp (45ml) olive oil Spread onto the fish. Fry IS NO DEMONSTRABLE BENEFIT TO
3 cups cooked Pouyoukas
1 small red onion, finely chopped in a non-stick frying pan, CONSUMING FERMENTED VEGETABLES,
dried chickpeas
Sea salt and freshly ground black
skin side down for 3-4 SOUR MILK PRODUCTS OR OTHER
1 small handful fresh minutes. The skin should
pepper, to taste PROBIOTIC-ENRICHED FOODS AND
mint, chopped be crisp, while the fish is
1 tbsp (15ml) olive oil still pink and moist. DRINKS. THE RESEARCH, WHICH WAS
red chilli, deseeded and
2 tbsp (30ml) sumac 3. Serve the sumac PUBLISHED IN THE SCIENTIFIC JOURNAL
finely chopped
4 portions fresh salmon
salmon with minty GENOME MEDICINE, REVEALS THAT
Juice of 1 large lemon chickpea salad and plenty
Fresh lime or lemon wedges, EATING PROBIOTICS DOES NOTHING TO
Small punnet cherry tomatoes, of fresh lemon or lime.
to serve. Serves 4 INCREASE OR IMPROVE GUT FLORA IN
finely chopped
OTHERWISE HEALTHY INDIVIDUALS.

FUEL UP
EAT CLEAN, LIVE HEALTHY

MEDITERRANEAN
DIET BLUNTS
EFFECTS OF AGEING
According to the Nu-Age project, which
aims to develop strategies that address the
specific needs of an elderly population for
healthy ageing and is funded by the European
Union, following a Mediterranean diet could
slow down the ageing process. Researchers
announced their findings at a recent
conference held in Brussels. These included
that adhering to the Nu-Age Mediterranean-
style diet measurably decreased the levels
of C-reactive protein, one of the primary
inflammatory markers associated with ageing.
In addition, participants in the study with
osteoporosis saw a marked reduction in their
rate of bone loss.
82 JULY - AUGUST 2016
BIGGEST LOSERS
ARE BIG GAINERS
A FOLLOW-UP STUDY PUBLISHED IN MAY 2016 IN THE JOURNAL
OBESITY THAT LOOKED AT THE PERSISTENT METABOLIC
ADAPTATIONS EXPERIENCED BY 14 CONTESTANTS SIX YEARS
AFTER THE BIGGEST LOSER REALITY TV-SERIES, HAS
REVEALED THAT THEY REGAINED AN AVERAGE OF 31.3KG, HAVING
LOST AN AVERAGE OF 24.9KG BY THE END OF THE COMPETITION.
More specifically, only one of mediated response that
the 14 contestants studied accompanies massive weight
weighs less today, while four of loss. Despite regaining weight,
them are now heavier than they the contestants metabolisms
were before the show started. remained low as they slowly
Researchers attributed this to crept back up to their original
the metabolic adaptations that weight, which many scientists
occur following severe calorie now refer to as a persons
restriction, and the hormonally- weight set point.
FOUR OF THEM ARE NOW
HEAVIER THAN THEY WERE
BEFORE THE SHOW STARTED.
 GOOD NIGHT
5 REASONS RELAXATION DRINK
TO EAT Are you struggling to sleep,

PRUNES feeling stressed, pressured,

worried or depressed? Then why
1. They keep you regular
Contrary to popular belief, prunes arent not try Good Night relaxation
just an old remedy for the days youre drink, which delivers its relaxing
feeling a little backed up. Eating small properties with its three active
portions of prunes regularly as part of
ingredients, namely valerian,
a healthy diet is a great way to keep
the plumbing in good working order. lavender and rose hip extracts.
Thanks to their high sorbitol content, The drink consists of 100%
prunes can act as a natural laxative. But natural herbal extracts and lightly
as every remedy goes, its always wise
carbonated crystal clear alpine
to chat to your doctor before committing
to any regimen, medicinal or otherwise. water. Good Night is sugar
Just dont eat too many at once. free, has no artificial colourants
2. Theyre full of nutrients or preservatives, and is free of
Packed with a host of excellent nutrients
hormones. There are no side
like potassium, vitamin K, vitamin A and
loads of fibre, prunes are right up there effects from drinking it. Consume
with other superfoods. this natural drink 30-45 minutes
3. They can aid weight loss before bed to help ease you gently
A recent study showed that participants
into a deep sleep and relieve
who snacked on prunes during their
diets lost weight, despite the usual stress. Available at Dis-Chem and
warnings to eat dried fruit sparingly Sportsmans Warehouse stores.
because of their concentrated sugar
content. The study suggested that
eating prunes could actually help those
trying to slim down by suppressing their
appetites. The research team added
that the appetite-suppressing effects of
prunes outweigh any damage done by
their sugar content.
4. Theyre durable
Fresh fruit can go off within a week,
whereas prunes can stay fresh (in an
airtight container) for up to six months.
5. Theyre tasty
Sweet and juicy, prunes simply taste
great and are ideal for snacking and
cooking. Theyre an excellent substitute
for other sugar-packed foods, helping
even the biggest sweet-tooth cut down
on their sugary fixes.

ANTONIAS JUICES AND SMOOTHIES

Antonias range of cold-pressed
juices are made using a world-
class American-made hydraulic
juice press. They are raw, never
heated and they do not have
any preservatives in them. The
smoothie range is also raw,
dairy-free and rich in superfoods.
Only the finest, organic certified
superfood ingredients are used
in the smoothies and they are
also never heated or treated. The
drinks have a four-day shelf life,
but freeze easily the best way
of preserving nutrients. Ask your
local deli or health store to stock
the product or find out where
theyre available from. Home
delivery also available.
Email info@antonias.co.za or
sales@leafygreens.co.za.
Follow Leafy Greens Cafe on
Instagram @leafygreenscafe and
Facebook for more info.
FUEL UP

FEATURE

THE SCIENCE STUFF

In the McMaster study the

research team recruited
40 overweight young males
who were willing to commit
to an intensive weight-loss
programme and a specific diet.
The study participants were
then divided into two groups of
20. Both groups were required
to eat a calorie-restricted diet
that was cut by about 40% from
maintenance levels.
However, the macronutrient
ratios were different in that one
groups diet consisted of roughly

BUILD 15% protein, 35% fat and 50%

MUSC
carbohydrates. The other group
followed a diet that consisted

& LOSLE
of 35% protein and 15% fat. The
percentage of carbohydrates

FAT! E
supplied remained the same.

BODY
The researchers manipulated
these ratios by supplying the high
protein group with a drink that
consisted of low-fat milk mixed

BUILDINGS
with whey protein, while the low-
Its been called the protein group received a high-fat
holy grail of physique milk drink. This ensured that the
development, be it for high-protein group was ingesting

HOLY GRAIL
those who simply want about 2.4g of protein per kilogram
to get into shape or of body weight (g/kg), versus 1.2
those who aim to step g/kg for the other group.
on the competitive Both groups then engaged in a
stage. Either way, the high-intensity resistance training
programme six days a week,
THE SCIENCE ability to burn fat while adding muscle has always been highly prized,
but conventional wisdom has always dictated that it cannot be achieved for a total of four weeks. The
BEHIND THE FULL- to any meaningful degree. At best youd be able to maintain hard-earned training consisted of four full-
BODY WORKOUT, muscle while on a calorie-restricted diet. But adding muscle while in an body weight training circuits that
HIGH PROTEIN energy deficit didnt seem plausible, until now that is. involved back-to-back compound
A study conducted by researchers at McMaster University in exercises with very little rest
DIET APPROACH Ontario, Canada and published in 2015 in The American Journal of between sets. The other two days
THAT DELIVERS Clinical Nutrition, has highlighted that it can be done, it just takes involved high-intensity sprint
MUSCLE GAIN some hard work and a shift in established thinking around your diet, intervals and a time trial.
specifically your macronutrient ratios.
AND FAT LOSS, THE RESULTS
SIMULTANEOUSLY SHIFTING MINDSETS
>> By Pedro van Gaalen, Editor By the end of the study all the
Where many of us fall (LCHF) diet for ever find a diet that participants had lost weight
short in our attempts weight loss, or the works for all people, between 4.9 to 5.5kg on average
to change our bodies high-carb, low-fat all of the time. but a major difference in
is our inability or (HCLF) diet. In this regard, we body composition was noted.
unwillingness to The truth is that now seem to have Participants who followed the
consider different it is often those who a third option a high-protein diet actually gained
approaches to adopt a combined high protein diet to an average of about 1.3kg of
training and diet. approach, switching add to our dietary muscle during the course of the
Its human nature to between periods arsenal when we hit study, while the low-protein
resist change and of LCHF and HCLF a plateau with one of group lost fat and a negligible
fear the unknown, eating that reap the the other approaches, amount of muscle.
which is why we greatest rewards. This or require a more This is significant as it means
generally find camps is because specific targeted strategy to that those on a high-protein diet
who are steadfast diets works for some achieve our goals, in also lost more total fat (due to
in their belief in the people some of the this case lose fat and the net gain in muscle). When
low-carb, high-fat time. Seldom do you gain muscle. accounting for the gain in weight

84 JULY - AUGUST 2016

from muscle, they lost a total of
between 6.2-6.8kg of fat.
There is no doubt then that this
full-body training approach, when
combined with the high-protein
diet, accomplished the dual goals
of adding muscle and burning fat
remarkably well. However, the
researchers pointed out that it was
not as easy as it seems.
Dr. Stuart Phillips, a director at
the McMaster Centre for Nutrition,
Exercise, and Health Research,
and a professor in the Department
of Kinesiology, who oversaw the
study, was quoted as saying that
by the end of the study all the
participants could talk about was
food. Unsurprisingly, none of the
participants were willing to continue
with this approach which means it
is not a sustainable programme in
the long term, said Dr. Phillips. He
suggests that this approach is best
augmented into a more balanced
long-term approach as a kind of
boot camp.
ADDITIONAL SUPPORT
Dr. Phillips was also quoted as
saying that the same result has
been seen in studies involving
women, and in longer trial periods
in 16-week and 12-week studies.
Other studies also support this
stance, but it seems that you could
forgo the severe calorie restriction
and still reap some reward. The
key seems to be the combination
of higher protein with resistance
exercise, but not either in isolation.
This stance is supported by
a study published in 2014 in the
Journal of Applied Physiology. The
study by Paul J. Arciero, et al, which
looked at 79 participants in their late
forties and early fifties who werent
engaged in regular training prior to
the study, tracked three groups of
participants, all of whom followed
a normal diet and consumed 60g
of protein divided into three equal
doses of a whey protein supplement
throughout the day.
Two of the groups then followed
workout plans one engaged in a
basic weight lifting split of two upper
body and two lower body sessions
per week, and the other completed a
more complex multi-mode exercise
programme that included two days
of whole-body weight lifting, one
day of interval training, and one
day of stretching. The third group
CONSUMING A HIGH PROTEIN DIET (3.4 G/KG/D) combined with a heavy resistance
training programme on body
IN CONJUNCTION WITH A HEAVY RESISTANCE-
composition in healthy trained men
TRAINING PROGRAM MAY CONFER BENEFITS WITH and women.
REGARDS TO BODY COMPOSITION. FURTHERMORE, Having previously established
THERE IS NO EVIDENCE THAT CONSUMING A HIGH that the consumption of a high
PROTEIN DIET HAS ANY DELETERIOUS EFFECTS. protein diet that consists of less
than 4g/kg per day drop in trained
men and women who did not
alter their exercise programme
had no significant effect on body
composition, the research team,
led by Jose Antonio from NOVA
Southeastern Universitys College
of Health Sciences, aimed to
determine if a high protein diet in
conjunction with a periodised heavy
resistance training programme
would affect body composition,
performance and health.
Forty-eight healthy men
and women with experience in
resistance training were divided
into a normal protein (2.3g/kg/day)
group and a high protein (3.4g/kg/
day) group. Both groups followed
a split-routine, periodised heavy
resistance-training programme.
continued with basic daily activity. in the two training groups, which By the end of the study, the
The researchers found that means exercise is highly beneficial high-protein group experienced
while all groups lost weight, fat in improving insulin sensitivity and a greater decrease in fat mass
mass and abdominal fat, the multi- therefore general health. Once and percentage body fat. This led
mode group lost 2.6% more body again, the greatest decline occurred the researchers to conclude that:
weight. Interestingly this weight in the multi-mode group. This may Consuming a high protein diet
loss comprised more fat mass also explain the improved weight (3.4 g/kg/d) in conjunction with a
as participants in this group loss, especially the loss of fat mass. heavy resistance-training program
gained a greater percentage of In addition, another study, may confer benefits with regards
lean body mass (2%) compared this time published in 2015 in to body composition. Furthermore,
to the other groups. the Journal of the International there is no evidence that consuming
Also of interest was the finding Society of Sports Nutrition, looked a high protein diet has any
that fasting glucose decreased only at the effects of a high protein diet deleterious effects.
HEALTH RISKS
There is, of course, a filtered by the kidneys as hyperfiltration), problems and are
major concern cited which leads to a build and an increase in the looking for a beneficial
when advocating a up. This means the size and volume of the way to build muscle and
high-protein diet, and kidneys work harder and functional filtration units lose fat simultaneously,
that is the effect it has can eventually fail. of the kidneys, known then adding in a 4-12
on the kidneys. In these However, there is as glomeruli. However, week cycle of elevated
studies the high-protein also evidence to suggest there is sufficient protein intake (keep
groups protein intake that high-protein scientific evidence to total calorie intake the
was often three times diets have little if any suggest that these same or create a slight
the recommended ill-effect on healthy changes are not always deficit) combined with
daily allowance for the kidneys. It seems to damaging and may a full-body exercise
average person. be more a matter of in fact represent the programme and high
The general how changes to kidney manner in which healthy intensity sprint training
consensus is that these function are interpreted kidneys adapt and may deliver the results
diets are hard on the by researchers who become more efficient youre after.
kidneys because when study the effects of at doing their job
the body breaks down high-protein diets as when more protein Check out our high-
this volume of protein, normal changes in is consumed. intensity circuit training
the by-products created kidney function include With that, if you are workout feature on
during the digestion increases in filtration otherwise healthy with page 36 for a suitable
process are not easily rates (often referred to no history of kidney programme.
www.fitnesshis.co.za 85
FUEL UP
NUTRITION
Add in
AN ACQUIRED TASTE
T he sight of brains, kidneys,
liver or tongue is not common
some offal
in todays sanitised modern
supermarket environment and
is far removed from an era, not
so long ago, where nothing on an
animal was wasted.
The idea of eating organ meat
ORGAN MEAT IS A HIGHLY NUTRITIOUS seems to be vile and enough to
FOOD SOURCE THAT CAN BOOST MUSCLE make a few stomachs turn, but it is
ultimately no different than eating
GAINS AND PERFORMANCE an animals other meat products,
>> By Werner Beukes, Deputy Editor which are commonly muscles.
Those who believe that animal
organs are an acquired taste
B eef is often the protein mainstay in the diets of hard training
athletes and the physique-conscious among us. Not only is
it highly valued as a prime source of the amino acids needed for
might need to erase a lifetime of
deeply-rooted cultural and culinary
programming to reap the rich
muscle repair and growth, but it also provides a source of energy, nutritional benefits that this form of
and its presence on a plate helps to define a proper, balanced meat offers. Anthropologists agree
meal. But what about the meat most butchers usually toss out? that one of the most deeply-rooted
cultural norms is our relationship
to food. However, if one takes
an impartial view you will soon
realise that organ meat could be
START EATING one of the healthiest foods on the
ORGAN MEAT planet. It also has a rich taste and
BY ADDING is packed with dense sources of
OFFAL TO nutrients including iron, copper,
STEWS AND
magnesium and vitamins A, B, D, E
DISHES WITH
LOTS OF and K. Nutritionists dont call them
natures powerhouses for nothing.
SPICES. A RICH
TOMATO SAUCE
ADDED TO WALKING
ORGAN MEAT MEAT MARKETS
T
CAN IMPROVE he first record of professional
THE TASTE organ meat butchers dates
DRASTICALLY. back to the late 11th century in
France, and a diet of heart, kidney
and liver has been a staple of
strongmen since the 1900s. Prior
to that our ancient ancestors
used crude weapons to hunt down
animals for meat because it gave
them a far greater caloric return
than eating plants. They were not
fussy, opting to consume the whole
carcass and not just prime cuts.
Our ancestors probably noticed
predators eating meat from their
prey, instinctively prizing the richly
nourishing organ meats, often
leaving much of the muscle-derived
meat for scavengers. Animals were
therefore seen as walking meat
markets that gave humans energy
to have children in rapid succession,
hunt, survive and live longer lives.
While it might have taken more
energy to chase down an animal
than to pluck fruit in a forest, it
86 JULY - AUGUST 2016
was well worth it in the end. Meat's
real significance for humans was
not the quantity but the quality of
calories it contained.
An American team of scientists
recently measured the metabolic
rates of more than 100 people
and compared them to similar
measurements of bonobos,
chimpanzees, gorillas and
orangutans. They found that,
weight-for-weight, humans burned
calories much faster than the
animals. They concluded that the
energy was likely spent on living
longer lives and our childbearing
habits and, most notably, on fuelling
the human brain.
At 1,200cm3, the average human
male brain is more than twice the
size of an ape brain.Every gram of
brain uses an enormous amount of
calories, said researcher Herman
Pontzer. Pontzer and his colleagues
at Loyola University in Chicago
determined that our ancestors
learned to share food before they
diversified their diet and took to
consuming more energy-rich foods
such as meat. Humans, Pontzer
pointed out, then developed much
larger deposits of body fat,
which were drawn on when
food became scarce.
In the Second World War organ
meats once again became a food
source that people ate. Steaks, pork
products and chops were shipped
to soldiers on the front lines, while
hearts, liver and other organs
remained plentiful on the home
front. These eating habits lasted
barely longer than the war itself
because people started to wrinkle
their noses at the idea of eating
otherwise edible animal organs.
RICH IN
NUTRITIVE VALUE
T herefore, in modern society,
meat remains the primary
protein staple in our diets. It is
also the building block for man
meat athletes and those who
aim to enhance their bodies need
it and rely on it in large quantities
to sustain and build muscle mass.
However, there is enough
information available today that we
could all benefit from the nutritional
value offered by kidneys, hearts
and livers. A growing awareness

GRILLED LIVER
CHICKEN
HEART
SKEWERS
The heart is full of
mitochondria-boosting
CoQ10, an antioxidant.
HARD-TRAINING ATHLETES CAN BENEFIT FROM EATING
LIVER BECAUSE IT NOT ONLY IMPROVES THE OXYGEN-CARRYING
CAPACITY OF BLOOD CELLS, BUT ALSO GIVES YOU AN
ENERGY BOOST WHILE INCREASING STRENGTH.
around environmental factors
affecting us today has also led to a
movement toward the reduction of
food wastage, which means that offal
in the form of beef tongue, chicken
livers and oxtail soup have started
to show up in classy restaurants
and ethnic eateries, particularly as
they can be extremely tasty when
prepared properly.
While some people are
discovering organ meats again due
to popular diet trends, few realise
their nutritional benefits. Take beef
liver as an example. Not only would
you be getting a pre-formed form of
vitamin A (not just beta carotene),
which improves eyesight, the skin,
bones and the immune system, but
nutrient-dense liver is also packed
with vitamin B12, folate, riboflavin
and choline. It is therefore regarded
Kidney is a
great choice to
acquire a taste
for organ meat
as it is one of
the easiest
to cook well
because of its
tenderness.
as one of the organ meats with the
highest amount of nutrition per
calorie of any other source.
Various forms of liver are also
enjoyed all over the world with the
Japanese using raw fish liver to
make sashimi, the Chinese eating
a sausage made of duck liver, the
Germans feasting on liverwurst or
braunchweiger (made from beef
trim and beef liver), and South
Africans enjoying chicken livers.
Kidneys, consumed in beef,
lamb and pork form, contain healthy
amounts of iron, folate, vitamin B6
and B12, and niacin. Other options
are sweetbreads made from either
the thymus gland or pancreas from
a pig or a calf. Also, beef or veal
tongues contain an assortment of
B vitamins.
Beef tongue is a great source of
BEEF LIVER
IS REGARDED
AS ONE OF
THE ORGAN
MEATS WITH
THE HIGHEST
AMOUNT OF
NUTRITION
PER CALORIE
OF ANY OTHER
SOURCE.
CURRIED
LAMB
KIDNEYS
iron and zinc along with vitamin
B12, B2 and B3. It also provides
collagen, which is essential for joint
and skin health.
However, the thought of eating
other organs may not go down as
easily. Some people, for instance,
are afraid of eating organs such
as the heart, which is full of
mitochondria-boosting CoQ10, an
antioxidant. A serving of beef heart
is also packed with high amounts
of protein, thiamine, phosphorus,
B vitamins and zinc. This unique
mixture of nutrients helps with
building muscle, storing energy and
boosting stamina and endurance.
One of the other major concerns
around eating organ meat, aside
from taste, is the perception of
toxicity. Do these organs actually
filter toxins in the body? While it is
true that organs function as filters,
healthy, properly functioning
organs don't store toxins.
Therefore, a healthy liver works to
neutralise and eliminate toxins, but
it does not store them.
That also means you can't skimp
on quality products. The health
of an animal is largely dependant
on the health of its organs. When
selecting offal it is therefore
important to look at the health
of the animals that the organs
came from. Determine whether
the animal was grass-fed, raised
on pasture, and free of any added
antibiotics or hormones.
GETTING A TASTE
O
ne of the ways to
start eating organ
meat is to add in small
amounts of liver, kidney,
tongue and heart to your
ground beef. Ground beef
with a higher fat percentage
will disguise the taste
better. You can also add offal
to dishes with lots of spices.
A rich tomato sauce added to
organ meat can improve the
taste, for example.
Kidney is a great choice
to acquire a taste for organ
meat as it is one of the
easiest to cook well because
of its tenderness. The brain
is also seen as one of the
easiest ways to develop a
taste for organ meat because
it easily blends into eggs
with a little milk.
The consumption of organ
meats has also received
more attention lately with
the rise in popularity of the
Paleo Diet. Including organ
meat into your diet is also a
good option from a budgetary
perspective as they are often
sold for much less than
premium cuts.
With so much to gain, there
is no better time to change
your culinary exposure to
odd animal parts by slipping
some finely diced liver or
heart into your burbling pot
of stew for extra strength and
stamina in the gym!
www.fitnesshis.co.za 87
NUTRITION
FEATURE
6
1. EAT FOR IMMUNITY
P roper nutrition is the
best weapon for fighting
infections during the flu
season. Likewise, a poor
diet will increase your
susceptibility to illness. The
body derives what it needs to
produce and maintain the immune
system by producing disease-
fighting immune cells from the
vitamins, minerals and other
micronutrients we get from the food
we eat. Accordingly, an insufficiency
in one or more of these essential
EAT A BALANCED,
HEALTHFUL DIET THAT
CONTAINS NUTRIENT-
DENSE, FRESH FRUITS AND
VEGETABLES, PARTICULARLY
LEAFY GREENS.
88 JULY - AUGUST 2016
>> By Pedro van Gaalen, Editor
WAYS TO
BOOST
IMMUNITY
nutrients may prevent the immune
system from functioning optimally.
It is therefore vitally important to
eat a balanced, healthful diet that
contains nutrient-dense, fresh
fruits and vegetables, particularly
leafy greens. These types of foods
are also packed full for important
antioxidants which can help boost
immunity and may reduce the
duration of cold and
flu infections.
AVOID
THE WINTER
BUGS TO STAY
ON TRACK
WITH YOUR
TRAINING
THE WINTER FLU SEASON AND INTENSE EXERCISE
OFTEN DONT GO WELL TOGETHER. HARD TRAINING
CAN RESULT IN CERTAIN ELEMENTS OF THE IMMUNE
SYSTEM BECOMING TEMPORARILY SUPPRESSED
AFTER THE EXERCISE SESSION HAS ENDED, AND THE
HEIGHTENED RISK OF INFECTION IN PUBLIC PLACES
SUCH AS THE GYM, AT WORK OR EVEN AT HOME IF
SOMEONE IN YOUR FAMILY IS SICK MAKES YOU MORE
SUSCEPTIBLE DURING THIS TIME OF YEAR.
TO GIVE YOU A FIGHTING CHANCE THIS WINTER,
HERE ARE FITNESS HIS EDITIONS TOP TIPS TO
AVOID THE WINTER BUGS...
2. AVOID
RESTRICTIVE DIETS
I
ndividuals who follow a immune function. The researchers
restrictive diet during the suggested that consuming 3060g
flu season, be it a reduction carbohydrate (per hour) during
in calories or even limiting a sustained intensive exercise
food group, are often more attenuates rises in stress hormones
susceptible to contracting an such as cortisol and appears to
infection. For instance, studies limit the degree of exercise-induced
show that training in a glycogen- immune depression and that this
depleted state increases the practice appears to attenuate some
release of stress hormones when of the immunosuppressive effects of
compared with more balanced prolonged exercise.
diets. One such study, published
in the Journal of Sports Sciences,
in 2004 by Gleason et al, also
stated that athletes training
in this state demonstrated a
greater perturbation of several
immune function indices as
this enhanced stress hormone
release is linked to a decrease in

3. COVER
THE
VITAMIN
AND
MINERAL
SPECTRUM
Scientific research into nutrition
has shown that the immune
system can be strengthened
and optimal immunity can be
achieved with an adequate supply
of vitamins A, B6, B12, D and E,
zinc, selenium, iron, beta carotene
and coenzyme Q10. While most
of these micronutrients should be
derived from our diet, modern diets
and food processing means that
much of the food we eat today
is often deficient in one or more
of these important substances.
It is therefore advised that we
supplement whole food sources
with suitable high-potency
vitamin and mineral products or
fortified foods.
our
Give y e
d y t im
bo
t the
to figh ion.
infect
4. BOOST INTESTINAL HEALTH
C ontrary to popular belief,
certain types of bacteria
are in fact beneficial to human
health when ingested. These
substances are commonly known
as probiotics and help to promote
gastrointestinal health, which is
a key factor in optimal immunity.
Over the last decade there has
5. SUPPLEMENT
G lutamine and branched
chain amino acids
(BCAA) are not just
beneficial for muscle
development they can also
help boost your immune
system. After exercise our
bodies experience a slight
fall in circulating glutamine
levels. As glutamine stimulates
the activity of certain immune
cells, such as lymphokine-
activated killer cells, the chances
of infection can increase without
proper glutamine replenishment.
Studies have also shown that
many immune cells have an
unusually high capacity to utilise
glutamine, but are unable to
SPIRULINA SUPPLEMENTATION REDUCES
OXIDATIVE STRESS AND HELPS INCREASE
ANTIOXIDANT ACTIVITY.
6. LISTEN TO YOUR BODY
been an explosion of research into
the immuno-stimulatory properties
of probiotics. For example, studies
be able to reduce the likelihood of
infections, especially after heavy
bouts of training.
on the effects of probiotics found
that their use caused circulating
natural immune killer cells to return
back to normal pre-exercise resting
levels after exercise at a faster rate.
This indicates that probiotics may
synthesise it in its original state. However, there is some debate
They therefore require a constant
supply from blood plasma.
around the effects that large
dose antioxidants taken around
As BCAAs work in the body to
provide a substrate for glutamine
workouts can have on the natural
and necessary inflammatory
production, supplementing with response that follows intense
BCAAs provides further anti- exercise and is required for
catabolic and immune-boosting adaptations to exercise to occur.
support. For this reason whey This includes large doses of
protein can also be beneficial in vitamin C, which is a common
the fight against flu this winter. practice among athletes
Various herbs, such as during winter.
echinacea purpurea and Spirulina,
have also been touted as immune
boosters. For example, Spirulina
supplementation reduces oxidative
stress and helps increase
antioxidant activity within the body
which can help stave off infections.
CISE OUR
AFTER EXEPRERIENCE A
BODIES EXIRCULATING
FALL IN C LEVELS. TOP
R esearch shows
that exercising GLUTAMINGEOOD PROTEIN
during the
UP ON A O FIGHT FLU
incubation period
SHAKE T INTER
of an infection, THIS W
particularly an
upper-respiratory
tract infection, can
actually worsen ADD
Y
ORAN
the symptoms once MAROUR DIEG ES
VELO T. THINTO
it becomes full- FRUIT US W IS
BENE CONT INTER
FIC AIN
blown. It is therefore VITAIAL DOSES A
MIN
very important to C. OF
recognise the signs of
an imminent infection,
listen to your body and
give it time to fight off
the infection before
engaging in intense
exercise.n
www.fitnesshis.co.za 89
FUEL UP
KITCHEN GEAR
KITTING OUT
YOUR KITCHEN
MUST-HAVES FOR CREATING YOUR BEST
BODY, OUTSIDE OF THE GYM.
A NUTRIBULLETS
NEW COLOURS
The revolutionary NutriBullet,
with its patented blade design
and unique cyclonic action that
breaks down even the toughest
ingredients into their most
digestible, nutrition-enhancing
state, is now available in a range
of four colours, including grey
(original), black, blue and red,
from stockists nationwide. Orders
now include free delivery.
R2,495
www.nutribullet.co.za
90 JULY - AUGUST 2016
B MELLERWARE
WHITE CITRUS JUICER
Enjoy fresh homemade citrus juice
with the Mellerware Contemporary
Citrus Juicer. This healthy option
comes with a 700ml juice cup, two
pressing cones that control the
automatic start/stop function, cord
storage, and a detachable base for
easy serving.
R209.95
www.boardmans.co.za
C O3 FRUIT &
VEGETABLE WASHER
The O3 Fruit and Vegetable
Washer is a revolutionary way
to clean fruit and vegetables.
The machine applies a patented
enamel coated stainless tube to
produce ozone that kills bacteria,
decomposes pesticide, removes
heavy metals, removes hormones
and cleans all debris and dirt
from fruits, vegetables, fish, meat
and other produce without any
secondary pollution.
R2,499
www.yuppiechef.com
D MELLERWARE
SAVOY SAUSAGE
MAKER & MEAT
MINCER
Make your own top quality,
healthy mince and sausage to cut
out the low-grade products and
fillers with the Mellerware Savoy
Sausage Maker & Meat Mincer.
Offers three mincing options with
course, medium and fine mincing
attachments. Includes sausage
and kibbeh accessories, a reverse
function, and a tube and tray
made from metal.
R1,319
www.yuppiechef.com
 SUPPLEMENTS

RECIPES
If you
r
natur e looking fo
al way r
the co s
STAVE OFF ld and to beat
give flu sea
COLDS AND s
syste your immu on,
FLU WITH A man ne
ROOIBOS POWER with t utrient boo
his st
SMOOTHIE ANTIO delicious,
PACK XIDANT-
ED R
SMOO OOIBOS
THIE.

IMMUNE
BOOSTER Rooibos medicinal attributes have been
confirmed by scientists around the globe,
including in SA. The benefits include its BERRY
ability to reduce cardiovascular disease POMEGRANATE
and premature ageing. It has cancer-
fighting properties and is a powerful
SMOOTHIE
immune-booster.
1 banana
According to the Rooibos Council,
1 cup fresh pomegranate arils
Rooibos tea contains polyphenols that
1/2 cup frozen blueberries
have anti-inflammatory, antiviral and
and strawberries
antimutagenic qualities, which are organic
1 tbsp ground flaxseed
chemicals that are known for their
1 tbsp whey or hemp protein
antioxidant capabilities. Polyphenols act
1 tbsp honey
as scavengers of free radicals throughout
1 tbsp flaxseed or hemp oil
the body, which are detrimental by-
10-15 ml lemon juice
products of cell metabolism that can
2-3 bags of rooibos tea
cause a host of ailments.
1 cups boiling water plus
1 cup ice

1. Put the rooibos bags in a teapot or

heatproof jug and pour over the water.
Steep for 8-10 minutes, then remove the
bag. Leave to cool.
2. Put the remainder of the ingredients
and the tea into a blender and process
until smooth. Sweeten (if necessary) to
taste with honey and pour into glasses.
Serve immediately.
Makes 2 medium servings

ROOIBOS TEA
CONTAINS
POLYPHENOLS
THAT HAVE ANTI-
INFLAMMATORY,
ANTIVIRAL AND
ANTIMUTAGENIC
QUALITIES
For more information about the health benefits of Rooibos visit www.sarooibos.co.za.

www.fitnesshis.co.za 91
COMPETITION ROUNDUP

SHOW REPORT

All the latest action from the competitive physique stage

SHOW COVERAGE
ARNOLD CLASSIC AFRICA
WHERE: Sandton Convention Centre WHEN: 27, 28 May 2016

MENS PHYSIQUE MENS PHYSIQUE MENS PHYSIQUE

UP TO 1.74M UP TO 1.78M UP TO 1.70M
1 Law Shala 1 Saud Alshatti 1 Qusai Abdel Al
2 Hassan Sayed Golal 2 Abdullah Alsaraf 2 Mohammed Albanna
3 Mansoor Shebib Khansaheb 3 Tiaan Barnard 3 Mohammed Alhabbabi

MENS
PHYSIQUE
OVERALL

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

JUNIOR MENS MENS PHYSIQUE MASTERS MENS MENS FITNESS

PHYSIQUE OVER 1.78M PHYSIQUE 1 Peter Lekoma
1 Qusai Abdel Al 1 Sanad Al-Sanad 1 Luis Cunha
2 Clive Brent 2 Faisal Al-Bahar 2 Michael Atkinson
3 John Murray 3 Wiehann van Wyk 3 Olaf Birkner

92 JULY - AUGUST 2016

 WBFF SA EXTRAVAGANZA
SPONSORED BY

WHERE: Big Top Arena, Carnival City, Johannesburg WHEN: Saturday, 11 June 2016

S
outh Africas most popular
and glamorous fitness
production, the WBFF
South Africa Extravaganza
returned once again to Carnival
City. Athletes, fans and
supporters were treated to yet
another night of spectacular
stage lighting that clearly
showcased the best fitness
talent in South Africa, with
a number of athletes also
travelling here from as far as
Egypt and Australia.
Hungry for Pro status, over
160 athletes descended on the
Big Top Arena, filled with hope
and ambitions of winning their
division, and hopefully earning
the right to stand against the
worlds best at the WBFF World
Championships, taking place in
Toronto later this year. Adding
to the quality of the event on the
night, main sponsor USN spared
no expense in making sure
this was a world-class show MALE MUSCLE MODEL MALE FITNESS MODEL TRANSFORMATION
and production. 1 Ashraf Fatouh 1 Castro Jos 1 Morne van Zyl
(Pro status awarded) (Pro status awarded)
The show started off with the 2 Hany Saeed 2 Matthew Larkins
ever-popular Transformation (Pro status awarded) (Pro status awarded)
3 Brendon Theron 3 Fred Kruger
division, which is a relatively
(Pro status awarded)
new division to the WBFF
globally. Showcasing athletes evening was the Male Fitness muscular physiques of all the who also brought an incredible
Model division. With nearly 50 divisions on the night. With physique to the stage, was worthy
PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA

and everyday people who have

suffered hardships and managed
to overcome adversity, whether it
be amputation, loss of loved ones,
disease or anything else that had
the potential to crush the human
spirit, yet was overcome by those
BY ANDREW CARRUTHERS, PUBLISHER
entries, there was no shortage
of ripped and shredded talent on
stage. After a long pre-judging
session it was the hard work and
incredible presence of Castro
Jose that shot straight to the top,
two athletes from Egypt in the
contest, the South African boys
had a hard time keeping up with
the incredible Ashraf Fatouh and
Hany Saeed. Both men brought
impeccable physiques to the
of joining the ranks of these top
athletes and was also awarded
with a Pro card.
With that, another successful
WBFF SA event came to an
end for yet another year.

who stood on stage to achieve
their goals, was inspirational.
This particular division is always
well received by the audience
and proves that anyone can get
involved and become successful
at fitness if you put your mind to
attaining a goal.
The biggest line-up of the
earning himself a prestigious Pro
card in the process. An additional
Pro card was also awarded to
second-placed athlete, Matthew
Larkins, who continues his
meteoric rise within the sport.
The Male Muscle Model
division saw the big boys step
on stage, sporting the most
stage and took first and second
place respectively, and were
both handed Pro cards. With Pro
status already awarded to two
athletes in this division, the South
Africans thought that their hopes
and dreams had been dashed.
However, the judges decided that
third-placed Brendon Theron,
Congratulations to everyone who
stepped on stage and made the
show such a success. A word of
thanks to title sponsor USN and
the WBFF SA team for once again
providing the perfect platform
to showcase our countrys
considerable talent at South
Africas showpiece fitness event.

www.fitnesshis.co.za 93
 NABBA/WFF
PRETORIA CLASSIC
WHERE: Theo van Wyk Auditorium, Pretoria WHEN: 14 May, 2016

BBSA/IFBB
SHAMEEN CLASSIC
WHERE: Bellville, Cape Town WHEN: 30 April 2016

MALE SPORTS MODEL U/1.72M

1 Jaco van Wyk
2 Quintin Steyn
3 Tebogo Sathekge

PHOTOGRAPHY BY STEHAN SCHOEMAN

MENS FITNESS MENS PHYSIQUE MENS PHYSIQUE
MALE 1 Benjamin Klein UP TO 1.78M OVER 1.78M
SPORTS MODEL 1 Tiaan Barnard 1 Heinrich Swanepoel
OVERALL 2 Peter Gaiser 2 Rowhan Rhode
3 Christiaan Neethling 3 Henry de Landtsheer

BBSA/IFBB KING
SHAKA CLASSIC
WHERE: Durban WHEN: 7 May 2016

MALE FITNESS BODY CLASSIC MALE SPORTS MODEL O/1.72M

1 Jason Dunnings 1 Wesley Robertson
2 Frans Hloi 2 Tshibiso Mokhothotso
3 Robert Sibaya 3 Calvin Pike

PHOTOGRAPHY BY BEN MYBURGH, WWW.BENMYBURGPHOTOGRAPHY.CO.ZA

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

ATHLETIC PHYSIQUE ATHLETIC PHYSIQUE

MENS ATHLETIC BODY MENS PERFORMANCE BODY UNDER 1.78M OVER 1.78M
1 Brend van Niekerk 1 Gilbert Mashigo 1 Cal Soligram 1 Michael Philip Atkinson
2 Nkopane Mohlomi 2 Raphael Sibanyoni 2 Travis Bloem 2 Damien Tomaselli
3 Trevor Johnston 3 Kerabo Matlapeng 3 Sergio van Leeve 3 Sean Naidoo

94 JULY - AUGUST 2016

 BATTLE OF THE TITANS IV
WHERE: Durbanville, Cape Town WHEN: 11 June 2016

OVERALL
MUSCLE
MODEL
OVERALL
COVER MENS COVER MODEL MENS MUSCLE MODEL MENS MUSCLE MODEL
MODEL UNDER 1.74M UP TO 1.70M OVER 1.74M
1 Armand Nel 1 Clint Arendse 1 Heinrich Swanepoel
2 Ruben Coetzee 2 Marius Loots 2 Rikus Koen
3 Wade Paulse 3 Thabie Mpalami 3 Ruan Engelbrecht
PHOTOGRAPHY BY STEHAN SCHOEMAN

MENS COVER MODEL MENS MUSCLE MODEL MENS MUSCLE MODEL MENS MUSCLE MODEL
OVER 1.74M UP TO 1.78M OVER 35 YRS OVER 1.78M
1 Juan van Rooyen 1 Teasdale Murombo 1 Paul Terblanche 1 Rowhan Rhode
2 Alan Jacobs 2 Rudi Strydom 2 Rudi Strydom 2 Lyle Alole
3 Diaan Neethling 3 Jason Katz 3 Marc Thom 3 Ben Ferreira

www.fitnesshis.co.za 95
 ROSSI GRAND PRIX
EXTRAVAGANZA
WHERE: Vodaworld Dome, Midrand WHEN: 23 April 2016
MR. FRONT COVER MODEL
1 Matthew Larkins
2 Roger de Kramer
3 Reece da Silva
MR. MODEL PHYSIQUE
1 Jonty van der Merwe
2 Francois Beya
3 Deon Tolken
MR. MODEL 35 PLUS
1 Deon Tolken
2 Renier van Jaarsveld
3 Warren Westray
96 JULY - AUGUST 2016
BBSA/IFBB MILLENNIUM
GOLD PLATE
WHERE: Kempton Park WHEN: 16 April, 2016
MR. BEACH BODY MODEL
1 Jaco van Wyk
2 Bernato Breedt
3 Ruhan Breedt
JUNIOR ATHLETIC MENS ATHLETIC
PHYSIQUE PHYSIQUE OVER 40
1 John-Jacques Murray 1 Olaf Birkner
2 George Young 2 Quinten de Villiers
3 Mzulaisi Matrose 3 Asfak Bendwala
PHOTOGRAPHY BY SOULBY JACKSON, WWW.SKJPHOTOGRAPHY.CO.ZA
MR. OVERALL
CHAMPION
MENS ATHLETIC MENS ATHLETIC
PHYSIQUE UP TO 1.78M PHYSIQUE OVER 1.78M
MR. MODEL PLUS 1 Given Mthimunye 1 Jacques Fagan
1 Roger de Kramer 2 Dave Shanley 2 Wynand Steyn
2 Matthew Larkins 3 Jason Pillay 3 Zander de la Rey
3 Sheldon Oakes
 OPTIMUM OPTIMUM OPTIMUM
NUTRITION NUTRITION NUTRITION
GOLD STANDARD 100% WHEY GOLD STANDARD 100% WHEY
SUPPLEMENT BRAND BEST OVERALL PROTEIN
OF THE YEAR OF THE YEAR POWDER OF THE YEAR
2015 2015 2015

INTERNATIONALLY VOTED SUPPLEMENT OF THE YEAR &

BEST OVERALL PROTEIN POWDER OF THE YEAR 11 YEARS IN A ROW

 BUY ANY USN HARDCORE PRODUCT, SHOW

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US YOU ARE #USNHARDCORE, & STAND A CHANCE TO

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COMPETITION ENTRIES VALID FROM 1 MAY - 31 JULY 2016.

T&CS APPLY. AVAILABLE AT WWW.USNHARDCORE.COM