Académique Documents
Professionnel Documents
Culture Documents
19 Gym gear
26 MALE FIXATION
Janna Breslin Gear up with the latest cross-training gear
TRAINING
54 Fitness news
The latest news, stats and info
56 Training guide
Add serious size with the hang clean and press
57 Endurance column
Buying time is expensive
58 Split decision
Is full-body training more effective than split
routines at building muscle?
60 Foundation of performance
Train movements, not muscles for the ultimate
performance boost
64 Back attack
Row your way to a bigger, better back
68 Supplement news
Power your performance
73 Protein power up
Cinnamon protein rolls
74 Nutrition news
Eat clean, live healthy
WHETHER YOU
THINK YOU CAN,
OR THINK YOU
CANT, YOURE
PROBABLY RIGHT.
in a great deal of
mental training over
- Henry Ford the last 12 months, in
conjunction with more
advanced exercise, and
it has taken my running to a
place I never thought was possible
and thats actually our problem. You see,
IMAGE BY JETLINE ACTION PHOTO
was no! Sure, there are a few exceptions Publisher Corporation, Muscle Evolution (and M.Es Fitness) nor
any of the authors of the information provided in this
@_MAV3RIK_ @mav3rik publication. The Maverick Publishing Corporation cannot
those elite few who put in the work behind
be held liable for any advice provided in this publication.
the scenes to make real changes to their The information published in this magazine should not be
physique, which translates to a rise in their considered as medical advice, please consult a registered
social status. Most others, though, seem to doctor. The Maverick Publishing Corporation shall not
be liable for any unsolicited material, nor photographs
or manuscripts submitted to our publication office.
FROM THE PUBLISHERS OF The Maverick Publishing Corporation reserve the right
to reject any advertising without notification, and will
Combined circulation of 82,000 magazines not publish any editorial material nor advertising that
we feel does not comply with our readership audience.
All Stock photography via www.dreamstime.com &
www.shutterstock.com
8 MAY - JUNE 2017
POWER UP GENERAL NEWS
POWER UP!
As it happens, these are just some of the
benefits offered when participating in
an individually-tailored, Body20 fitness
programme. Using electrical stimulation,
rather than resistance training to produce
identical muscular contractions during
a 20-minute session, muscles undergo
150 times more contractions than for the
ALL THE LATEST
same period of conventional exercise. After NEWS IN THE WORLD
assisting entrepreneurs to find suitable OF FITNESS TRX LAUNCHES CONNECT
premises, Body20 will offer a choice of DIGITAL PLATFORM
turnkey packages to suit the available space, TRX, an industry leader in tandem with the TRX
backed by training, web-based advertising in functional training, Consumer App, used
and ample qualified leads to get franchisees recently announced by members to access
operational and generating revenue. the launch of TRX and perform guided
Connect, an integrated workouts whether in the
digital platform that club, at home or on the
APP combines an app for go. TRX Maps, featuring
fitness professionals, proprietary movement
TRAIN FOR ANY OBSTACLE COURSE RACE WITH TUFF N a consumer app, and assessment technology,
MUDDY. The workouts provided will prepare you both physically proprietary body informs customised
and mentally to complete an OCR. Certified personal trainer Trish Blackwell assessment technology training programmes to
provides customised and progressive conditioning through this apps video that utilises TRXs help meet an individuals
coaching and programme structure. Extensive running coaching is provided to acclaimed programming, specific needs and helps
help build the endurance conditioning needed in long obstacle races. Features education and equipment. track progress.
12 Weeks of Tuff Progressive Challenge Workouts that will prepare you for TRX Connect features
anything; 12 Weeks of Full Body Cross-Training Programming; 12 Weeks three key components:
of Trackable Test Sets; 12 Weeks of Running Progression Programming; TRX Digital Pro app,
60+ Exercise Videos and the TRX Consumer app
Explanations; Dynamic and TRX Maps powered
Warm Up and Recovery by Physmodo. TRX
Training Video Coaching for Digital Pro provides
Injury Prevention; and Video an interface for clubs
Coaching Tips For Racing and and trainers to interact
Training. directly with members,
selecting and delivering
$2.99 Available on iTunes specific workouts to
participating members,
and communicating with
members in real time.
TRX Digital Pro works
19 20
2017 REEBOK
CROSSFIT REGIONALS
The fittest men, women and
M A Y teams from 17 worldwide
areas will head to one of eight
APRIL
regional events over three weekends starting in 2017 REEBOK CROSSFIT
May, for their chance to compete at the Games. ONLINE QUALIFIER
Dates: 19 May - 4 June 2017 New this year, teenage athletes
Games.CrossFit.com will join the masters in The
for more info. Online Qualifier following the
Open. The top 200 masters and
teenagers from each division
will be invited to compete in the
four-day, online competition.
The qualifier will decide the 20
fittest masters and teenagers
from every division who will each
receive a ticket to the Games.
Date: Ends 24 April 2017
Visit Games.CrossFit.com for
more info.
27
EVENTS
THE WARRIOR
RACE SERIES
The Warrior Race is
M A Y South Africas largest
obstacle course race
(OCR) series. It incorporates trail running
with various physical challenges in the form
of obstacles. The Toyota Warrior powered by
Reebok series offers athletes from different
26
sporting codes the opportunity to compete
LAST MAN against one another over three different race
STANDING
TEAM distances.
M A Y
EVENT Toyota Warrior event #3
This is an Date: 27 May 2017
event for the community, by the Venue: Kwanyoni Lodge, Nelspruit,
community. The concept has grown Mpumalanga
from a single event activation in Enter now at www.warrior.co.za
2014 into a brand that represents
the lifestyle, generating year-round
activity through its live events, global
21
online events and its engagement
with community partners. The Team FNB CAPE
TOWN 12
Event will pit teams of two men and ONERUN
M A Y
two ladies against each other. The streets of Cape
Date: 26-28 May 2017 Town will be buzzing
Venue: Modder Sports Complex, with excitement as runners toe the line
Johannesburg at the third annual FNB Cape Town 12
Visit lms360.net/lmsteam.html for OneRun. The event aims to celebrate
more info. everything that the beautiful city of Cape
Town has to offer the vibe, the city and
the people. This fast, flat 12km run brings
together runners from all walks of life,
businesses entering teams, and outrageous
free-spirited individuals who take the dress
up option to the next level.
Date: Sunday, 21 May 2017
Venue: Woodbridge Island to Portside
Photo by: ZC Marketing Consulting
05
GRAVEL & GRAPE
The third annual Gravel & Grape MTB event
features two options the Gravel & Grape Extreme
M A Y and the Gravel & Grape Adventure. The Extreme
is a three-day race for hardcore mountain bikers
that is 207km in length, while the Adventure is a two-day mountain bike
challenge that covers 65km of cycling over the two days. The Adventure
is both a solo and team event.
Date: 5-7 May 2017
Venue: Breedekloof Wine Valley, Western Cape
For more info, visit www.gravelandgrape.com.
COURSE DATES
JOHANNESBURG 9 June Exercise is medicine 3
5 May Exercise is medicine 10 June Boxing level 1
6 May Sports massage 10 June Partner level 1
13 May Advanced boxing 17 June Functional training
19 May Exercise is medicine 2 24 June Strapping
27 May Advanced boxing 2 24 June Boxing level 2
20-21 May Exercise &
pregnancy
CAPE TOWN
2 June Functional nutrition
6 May Strapping
for trainers
3-4 June Bootcamp
2 June Fascia, the hidden factor
Workshop
2,4 June Olympic
1 July Athlete Assessment
weightlifting
www.fitnessmag.co.za 13
www.fitnesshis.co.za 13
POWER UP READER Q&A
FEELING
how marked this effect can be, a week
of sleep deprivation has been shown to
reduce the ability of an 1824 year old to
synthesise glucose to that of an elderly
DEPRIVED
person. Glucose effectiveness, defined
as the ability of glucose to mediate its
own disposal independently of insulin,
was also 30% lower in sleep-deprived
subjects in the study.
Q The quality of my sleep has taken a dive over the past few weeks due to a
number of late nights spent working and all the stress that goes with it. Reduced levels of sleep will also
trigger the endocrine system to produce
I also find that I struggle to fall asleep after working late into the night and
never feel rested when I wake up these days. Whats worse is that its now greater levels of the catabolic stress
starting to affect my performance in the gym. What can I do to get my sleep hormone cortisol, which may interfere
back on track? Michael via email with tissue and muscle repair. Over time
this could reduce your bodys response to
A There is no question that adequate but to summarise, researchers from the training and possibly lead to overtraining
sleep is crucial for optimal health, University of Jyvaskyla in Finland showed (through under-recovery) and injury.
recovery and performance. Time and how the combination of long working Other hormones affected by a lack
again, science reveals how a lack of good hours and a lack of sleep earlier in life of sleep include important substances
quality sleep of at least 7-9 hours a night has negative effects on a man's health in You cant required to optimise muscle growth
is essential for humans to thrive. Yet, life his later years. technically and improve strength, such as growth
happens and we're often left trying to However, the implications of your catch up on hormone (GH) and testosterone.
the lost sleep,
cope with just 5-6 hours of interrupted or predicament are more immediate, in but improving Studies have also linked sleep
restless sleep and this quickly catches up that it's starting to affect the quality of sleep quality deprivation with a decrease in endurance
with us. We covered the long-term health your training. The main reason for this is and duration and an increase in ratings of perceived
implications of curtailed sleep and long that your lack of sleep is hampering your over a period exertion. This means that in a sleep-
of a few weeks
work hours in our Jan-Feb 2017 issue ability to recover from heavy training will help you feel deprived state you're likely to feel more
(check it out on Zinio if you missed it), sessions, which means you're probably a lot better. fatigued than you actually are, which
SUPPLEMENT
that you go to sleep in a dark room that
has no artificial light. It's also a good
If you cant
get at least
idea to turn off all electronic equipment
at least 30 minutes before bed time.
YOUR SLEEP
7-8 hours of
Q
sleep a night, Another way to increase melatonin What can I eat or take
try catching output at night is to expose yourself to in supplement form to
a 20-minute intense light during the day. Exposure help me sleep better at night?
nap over your Melatonin is
to the sun's UV rays causes body Jonothan, via email
lunch break to a hormone that
revitalise your temperature to rise and suppresses sends you to
body and mind. melatonin production during the day,
which makes you feel more awake. It
sleep and is
produced when A There are a number of
natural substances touted
for their ability to induce and aid
also causes your body temperature to you are exposed
to darkness. restful sleep. The most beneficial
drop more efficiently at night, increasing It is therefore
melatonin levels. natural remedies for sleep
important that
you go to sleep deprivation include chamomile
in a dark room. tea, valerian root and kava, as
CHRONIC SLEEP Its also a good these substances have been
DEPRIVATION CAN idea to turn off
all electronic
used for centuries to help calm
SLOW GLUCOSE equipment you down.
In terms of supplements,
METABOLISM BY AS at least 30
minutes before melatonin, 5-HTP, GABA and
MUCH AS 30 TO 40%. bed time. B vitamin supplements can
assist you in falling asleep
faster and staying asleep
5 TIPS TO SLEEP BETTER throughout the night. Melatonin
is the supplemental form of the
hormone used to regulate your
circadian rhythm, while 5-HTP
is a melatonin precursor, which
helps your body produce more of
the hormone naturally.
GABA is a neuro-inhibitory
transmitter that technically
Keep your Develop a Avoid exercise Avoid alcohol Poor sleep shuts off brain activity, helping
bedroom at a routine each late in the and stimulants quality can be to calm you before bed and
cool temperature night before bed evening, as like caffeine a result of a promote resultful sleep. Lastly,
(not cold) to and go to sleep your increased before bed. mattress and/
B vitamins (in the form of pills,
help your body at the same time heart rate and or pillow that
temperature (or as close to elevated body has lost its patches or injections) aid your
drop to levels it as possible). temperature structural body in converting the amino
that induce This will help will hamper your integrity. Most acid tryptophan into niacin and
sleep. to prepare your ability to fall mattresses have
serotonin, which regulate sleep
mind and body asleep quickly. a lifespan of
for sleep. 8-10 years. and increase deep REM sleep.
www.fitnesshis.co.za 15
POWER UP GUY GEAR
CANON EOS M6
MIRROR-LESS CAMERA
Canons new EOS M model,
the M6 is a mirror-less
camera that packs high-
end Canon features into a
compact body.
PRODUCT HIGHLIGHTS
24.2MP APS-C CMOS Sensor
DIGIC 7 Image Processor
3.0 1.04m-Dot Tilting
Touchscreen LCD
Full HD 1080p Video
Recording at 60 fps
INC
LUD
E
PAT THE S
ENT
HD ED
OPT O
WE LIKE
ICS
TUDOR ADVISOR
In 1957, the Tudor
Advisor was the first
alarm watch ever
produced by Hans
Wilsdorf, the founder
of Tudor. To this day
it remains the only
watch of the Wilsdorf
house to offer such
a function.
The Tudor Advisor
is a modern version
of the emblematic
1957 alarm watch.
The watchs movement
is equipped with a
mechanical alarm
clock module that
delivers a perfectly
uniform crisp, clear
sound. Manufactured
entirely in Switzerland.
Available at selected
Tudor retailers
country wide.
www.tudorwatch.com
REEBOK PRINT SMOOTH NIKE METCON DSX FLYKNIT PUMA TECH FLEECE HOODIE
Aimed at the everyday runner who The Nike Metcon DSX Flyknit is designed for This training hoodie is designed to keep you
wants a versatile shoe with a striking visual balance, strength and cardio with a lighter, more comfortable, no matter where your workout
aesthetic. Ideal for light runs and flexible one-to-one fit. It also has cushioning for takes you. Highly functional materials keeps
run-led fitness training. running and support for plyometrics. you dry and comfortable during exercise.
R1,599 www.reebok.co.za R2,499 www.nike.com & Nike stores R1,299 www.puma.com
TOTALLY
CROSSED
ASICS FINISH ADVANTAGE TIGHT
A must have for spirited runners with
muscle support and knee stability panelling.
Motion Dry fabrics allow your skin to
breathe freely and keep you dry.
OUTGEAR UP FOR ANY ACTIVITY
WITH THE LATEST CROSS
R2000 www.asics.co.za
TRAINING GEAR
www.fitnesshis.co.za 19
POWER UP GYM GEAR
NIKE AIR
MAX 1
ANNIVERSARY
Its the Air Max
that started it all.
Originally released
in 1987, the Air
Max 1 introduced
the world to visible
Nike Air cushioning.
The Tinker Hatfield
design was first
released in three
iconic colourways,
including these
classic white, red
and grey and white,
ASICS STRIPE SS TEE PUMA PURE RUNNING CAP blue and grey
Effortless running top for men featuring The cap has a curved visor with a sport- combos. The icon
mesh undervisor, and a Moisture-Wicking returns with its
reflective Asics stripes on the shoulders,
sweatband along with mesh inserts at the coveted shape.
and a soft lightweight knit fabric. side panels for air circulation. R1 499.95
R500 www.asics.co.za R329 www.puma.com
NIKE AIR
MAX 1
ULTRA 2.0 LE
Recognised as the
most innovative
Air Max 1 to date,
cored-out ultra-
tooling helps
make it one of the
lightest Air Max
models ever. The
3.26 placed on
the tongue marks
the anniversary of
the original.
R1 499.95
ASICS FUZEX GRAPHIC TIGHT PUMA LIGHTWEIGHT BACKPACK
The lightweight, soft stretch material offers This backpack features a cut-out space
optimal freedom of movement as well as a high for a hydration system, a barely-there
level of comfort. The material also provides feel, moisture-wicking materials, and a
excellent heat and moisture management. substantial amount of storage space.
R1,100 www.asics.co.za R1,199 www.puma.com
ASICS SPRINTER PUMA VENT SS GRAPHIC TEE ASICS MENS FUZEX SS TEE
Fitting like a second skin with flatlocked This ventilated graphic tee is suited with Made from comfortable, lightweight fabric, and
technology to keep you cool and dry, and is is equipped with Asics MotionDry Technology.
seams for high-speed aerodynamic
enhanced with a stand-out all-over graphic, Displaced seams reduce chafing and irritation
performance and comfort. and ventilation. caused by continuous movement.
R500 www.asics.co.za R749 www.puma.com R600 www.asics.co.za
FIT TECH
Garmin Connect.
R5,199
APP
ORGANIC
WHAT TO DO ON A DAILY BASIS:
Choose products specially designed for men
to cleanse and protect the skin. Opt for gentle
cleansers to avoid irritating skin which is regularly
subjected to razor blades.
For shaving, use soap-free, pH-neutral shaving
gels and foams.
After shaving, avoid lotions with alcohol PURE BEGINNINGS
that will only increase burning sensations and ORGANIC CARE
REFRESHING
discomfort. Instead, apply a soothing, non-greasy SHAVE CRME
product with a light texture. This shave crme is
designed to leave you
Tip provided by Florence Benech, Pharmacist, Director of Vichy Laboratories - Active Cosmetics feeling refreshingly cool
after your shave, while
not drying out your skin.
Jojoba oil moisturises
GROOMING
the skin, retards water
loss and enhances
skin flexibility and
suppleness. Aloe soothes
the skin after shaving
and helps to prevent
ingrown hairs.
>> R104.95 (150ml)
GIVE YOUR SKIN AND HAIR www.purebeginnings.co.za
HOME GROWN
www.fitnesshis.co.za 23
ADVERTORIAL miha bodytec
impulse Workout cc
Phone: +27 21 4243760
southafrica@miha-bodytec.com
www.miha- bodytec.com
POWER UP MALE FIXATION
JANNA
BRESLIN
JANNA BRESLIN IS
A PROFESSIONAL
SWIMWEAR AND
FITNESS MODEL,
A CERTIFIED
NUTRITIONAL
THERAPIST, AND A
NASM-CERTIFIED
PERSONAL TRAINER
BASED IN SAN
DIEGO, CALIFORNIA.
She began her fitness
modelling career in
2008 after winning
multiple titles in the
National Physique
Committee (NPC)
federation and
has since become
somewhat of a social
media sensation
on Instagram. This
success has inspired
her to direct her
attention to pursuing
her passions for
fitness, nutrition, and
holistic living.
jannabreslin
@jannabreslin
Janna Breslin
www.jannabreslin.com
QUICK FACTS:
Born: Thousand Oaks, California
Lives: San Diego, California
Birthday: 16 February
Weight: 56kg
Height: 1.73m
Achievements: 6 x NPC Bikini champion
Modelling since: 2008
Cheat meal: Thai food or sushi
www.fitnesshis.co.za 27
SUPPLEMENTS
FEATURE
T
AURINE IS ONE OF THE MOST ABUNDANT
AMINO ACIDS IN YOUR BODY, YET YOUVE
PROBABLY NEVER HEARD OF IT. IN FACT, IT IS
CONSIDERED TO BE THE SECOND MOST ABUNDANT
IN THE BODYS MUSCLES AFTER GLUTAMINE.
Not only has taurine been widely used by the
pharmaceutical industry, along with caffeine, to improve
mental focus, but it also commonly features as the
go-to ingredient in most energy drinks and pre-workout
formulas available on the market today aimed at
boosting athletic performance.
TAURINE
>> By Werner Beukes, Deputy Editor
ON TRIAL
DOES IT DELIVER AN ENERGY BOOST OR
SHOULD PERFORMANCE-ENHANCING CLAIMS
BE WATERED DOWN?
TAURINE: WHAT IS IT?
Taurine, also known as Taurine can also be derived
L-Taurine or 2-aminoethane from sources outside the body in
sulphonic acid, is classified as the form of foods such as eggs,
a non-essential or conditional meat and fish. It has acquired
amino acid, which means that a reputation for its ability to
the human body is capable of increase a muscle cell's capacity
manufacturing it. to hold more water, thereby
Taurine was isolated in the increasing its volume, and it's
19th century from ox bile and also used to temper anxiety and
derives its name from the Latin hyperactivity.
word for ox or bull. It is produced Although dieticians
in the liver and brain via cysteine recommend a daily dose no
or methionine. The brain, heart higher than 500mg of taurine
and skeletal muscle tissue when taking it synthetically,
contain high concentrations higher amounts from food have
of taurine. not shown any toxic effects.
www.fitnesshis.co.za 29
TRAINING
POWER UP
FEATURE
RECIPES
PROTEIN
>> By Shakera Ghoor
POWER UP!
PROTEIN BALLS for
Psylliu
m is
made m of soluble a
from t
2 scoops whey seeds he husfibre
fr k
ovata om the Pla of the
2 tbsp mixed seeds
1 tbsp raw cacao powder
HEA p lan t. IT ntago
2 tbsp almond nut butter or natural AND LTHY DIGE AIDS
CAN STI
IN RE ALSO AS ON
(sugar-free) peanut butter
1 tbsp psyllium husk HIGH G U SIS
Stevia (optional) CHOL LATING T
TRI ESTE
60ml water AND GLYCERID ROL,
BLOO ES
D
1. Combine all the ingredients in LEVE SUGAR
a food processor. LS.
2. Add a little water at a time and
keep testing the consistency.
3. Roll into small balls and keep
in the fridge.
SELECT THE
BEST NUT
BUTTERS:
HIGH-QUALITY, NATURAL
PRODUCTS WILL HAVE
A THIN, TRANSLUCENT
LAYER OF OIL AT THE
TOP OF THE TUB. THESE
ARE THE NATURAL
OILS RELEASED FROM
NUTS THAT HAVE BEEN
GROUND INTO PASTE.
INFERIOR, OVERLY
MANUFACTURED
PRODUCTS HAVE ADDED
OIL USED TO STABILISE
IT, WHICH GENERALLY
FORMS A THINK,
YELLOW OIL ON TOP.
RYAN TERRY
WE CATCH
UP WITH
RYAN TO GET
E
VER SINCE WE FIRST me the break I really wanted in the sports @Ryan-Terry When we last featured you on cover
@ryanjterry
FEATURED RYAN TERRY world, which has helped me get to where I @ryanjterry you were training five days a week,
BACK IN 2013, HIS EYES am today. Many athletes nowadays tend to www.ryanterry.co.uk following a bodybuilding-focused
HAVE BEEN FIRMLY ON swap between sponsors for better deals. I programme, with two days of rest over
THE ULTIMATE PRIZE THE MR too have been offered numerous contracts the weekend. How has that changed
OLYMPIA MENS PHYSIQUE PRO from other well-known brands, but Im since you stepped up to the Pro ranks?
TITLE. In March this year he took one loyal and I believe in the USN brand. I My training has remained similar
giant leap forward toward achieving have recently signed a new contract with throughout my competitive career I
that goal by securing a win at the 2017 USN, which will take me over the 10-year mean, why change something that isnt
Arnold Classic, held in Columbus, Ohio, mark with the brand. broken? While Im continually growing
arguably the biggest show after the O. I DO BELIEVE and trying to make improvements each
We caught up with Ryan after his win AMERICA IS year, the basic bodybuilding split works
to get the inside scoop on what it takes THE HUB OF best for me and my body type. I have
to win a Pro title, and how he plans to FITNESS AND added in an extra day for training weak
areas or to double-up on weekly sessions
replicate that success in Las Vegas
come September.
IF YOU WANT for lagging muscle groups. For instance,
TO SUCCEED IN my arms are not my strongest and Im
Youve spent a lot of time on both sides THE INDUSTRY trying to improve them for this years
of the pond helping your sponsor USN THEN ITS Mr Olympia, so Im hitting them twice a
expand into the US market. Whats WHERE YOU week, giving them three to four days of
life like in the worlds biggest, most
competitive supplement market?
NEED TO BE. rest in between sessions. During prep
I will incorporate fasted cardio first
Life in America is very tough thing in the morning for one hour at low
as the market is extremely intensity, even on my rest day.
competitive, but, as they say,
America is the land of opportunity, You seem to now prefer a higher
and the sports industry there is volume approach to training, with lots
growing bigger by the day. USN is of supersets and giant sets. Whats
already a strong, internationally- your philosophy and approach to weight
renowned brand known for its training for Pro-level aesthetics?
quality, innovative products, My philosophy hasnt changed now
which has helped us a lot with the that Im a Pro. I do, however, love to
launch. I do believe America is switch up my sessions from week to
the hub of fitness and if you want week, to not get bored and stagnate
to succeed in the industry then its in my training. So thats where the
where you need to be. Thats why drop sets, supersets, and high-volume
Ive been working over there more work has come in. Its also good to
frequently. keep shocking my body and keep the
enjoyment in my training. I learned
Give us a bit of insight into your earlier on in my career there is no place
When
sponsor-athlete relationship, as your youre not
for ego lifting every week, as the only
involvement with USN seems to go prepping, thing you tend to get from that is injuries.
way beyond that of a simple sponsored how does Now that this is my full-time job and Im
athlete. your so close to reaching my dream of being
supplement
Ive been a part of the USN family for plan change?
a Mr Olympia champion, I have to train a
nearly eight years now and Ive loved I wont be lot smarter and listen to my body at all
every minute. Seeing the company grow as strict on times.
to such great heights in such a short the tablets like
HMB and CLA.
space of time has been phenomenal. I will also look
Who has been assisting you with your
USN has been more than just a sponsor to change from training and nutrition since you turned
to me as they have supported me in my USN Whey to Pro?
family life, as well as in my career. I owe the brands As I mentioned previously, Im very
Fast Grow
a lot to Albe and USN as they have given loyal to those Ive worked with since the
Anabolic.
RYANS ARNOLD
CLASSIC SUPP
STACK
6 USN CLA tabs
6 USN HMB tabs
USN Multi-V Daily
Nutrient Pack
Pre-workout shake:
USN Amino Stim -
contains 20g carbs, 10-15g
BCAAs
Intra-workout shake:
USN Amino Gro contains
20g carbs, 10-15g BCAAs
Post-workout shake:
50g carbs, 35g protein
from USN BlueLab Whey
(wheytella flavour)
www.fitnesshis.co.za 33
POWER UP COVER PROFILE
start of my career. Ive had the same was a lengthy process that took about WHEN MAKING
coach from the very start, who is also a four months in total. This led right into MY ROUTINE FOR A
good friend. His name is Ken Roscoe of the start of my Olympia prep. I had to be
FoodTech and we have worked closely a lot more cautious and controlled with
SHOW I ALWAYS TRY
together for over eight years. We now my food during the 2016 Olympia prep, TO PICK SOMETHING
know how each other thinks and weve in comparison to 2015 where I was quite THAT THE OTHER
formulated a good understanding of what relaxed with my food sources. Now that COMPETITORS
my body needs and reacts well to, and I understand my body a lot better again, Ive cut down
my portion
WOULDNT DO
also to what it doesnt. I honestly owe
him the world as he was the guy who
my Arnold prep this year was again very
different to previous years. I feel this was
sizes from IN ORDER TO BE
gave me the chance to get sponsored by the best look I have taken to the stage, so
previous years
and found that DIFFERENT AND TO
USN, and he has also got me in the best for future shows Ill be implementing the to be a better
formula as Im
STAND OUT.
condition for every competition I have same strategy, which is simply keeping better able diet throughout the whole prep phase,
ever competed in. I always said to him my food intake as high as possible to digest the whereas in the lead up to previous
food I eat and
the ultimate goal is to win that Olympia and increasing my output (energy it works more shows, we took red meat out early on
together and we are so close now... its expenditure) in the gym. I felt a lot fuller efficiently. in the prep cycle. I found I had a lot
the final push this year! and more conditioned that more energy and strength going into
way. the show, which helped my gym
Where do you train when youre in the sessions. Another thing was we
US? You didnt carb deplete before the
It all depends which state Im in, as I managed show, we simply topped up my
tend to travel a lot when Im there. A gym to add body with extra carbs two days out
I think very highly of and would love to significant from stepping on stage. They were
base my Olympia prep out of is Project muscle little changes, but I thought it brought
Flex, which is Flex Lewiss (5-times Mr mass to your a whole new package to the stage this
O) private gym. He lets me train out of frame between year and it was a look we had been trying
it whenever Im on the east coast. The 2016 and 2017, yet to achieve.
atmosphere (its private and closed to the still came in with
public) and equipment is class. your trademark You were into your poses early in
conditioning at the pre-judging at the Arnold Classic
What did you change from your 2015 Mr Arnold Classic. How and held them longer than most of
O prep in the lead up to the 2016 Mr O did you achieve this? the other athletes around you. What
and your win this year? Our plan this year was the strategy behind your stage
A lot changed in that year due to was to add some size and appearances on the night and why?
illness, if Im honest, On my trip to South thickness to my physique Stage presence is what can win
Africa in March 2016 I caught a nasty as that is where the criteria you shows, or it can be the difference
parasite called Amoeba, which really seems to be going. To do that between first and second, especially
effected my whole digestive system. I had we kept my food intake a lot if youre fighting to be in the top 5 in
to quickly adapt and find out what my body higher running into this show. the world. That means posing and
can digest and what it struggles to, which We also kept red meat in my stage presence is very important to
me. Throughout my whole 12-week
competition prep cycle I practiced my
RYANS DAILY NUTRITION PLAN: posing routine, holding each pose tight
and controlled to make it seem as
MEAL 1: MEAL 2: MEAL 3: MEAL 4: MEAL 5: MEAL 6: effortless as possible. The reason for so
150g oats, 15g 250g sweet 65g dry rice 250g white 100g dry 150g salmon much posing practice is that I want it to
almonds, 15g potato, 200g (130g cooked), potato, 200g brown pasta, or 150g steak become second nature to me when I step
blueberries, chicken 200g chicken chicken tuna steak (alternated out on stage in front of the judges, and to
34g USN Whey & mixed & mixed & mixed with daily) with 200g shoot the lights out for the thousands of
protein vegetables vegetables vegetables vegetables sweet potato spectators who are watching. I also want
and mixed my routine to flow and show confidence.
vegetables Youve dieted for 12 weeks solid and
you are on stage for just 3-4 minutes in
total, so youve got to make that time
count to show your physique off to its
full potential. I also want to make sure
in my heart of hearts that I have given it
my everything when I step off stage, with
no regrets. When making my routine for
a show I always try to pick something
that the other competitors wouldnt do
in order to be different and to stand out.
I try to find a routine that best fits my
physique and no one elses.
SAVE R240
via long-haul flights for numerous so that I can assess what Im burning
reasons. A common one can be the at a more controlled rate. Its a boring,
water retention you carry from the long-winded way compared to HIIT, but
its how Ive always prepped and what
MAINTAIN
altitude and long time in the air. Jet lag Throughout
is another one as the time difference my whole I believe to be the best formula for my
12-week
between the UK and USA is between 5-8 competition body type. Consistency is key to getting
prep cycle
& GAIN
hours. The total travel time, from when shredded. The other key is finding a
I practiced
you leave your house to reaching your my posing healthy nutrition plan you can sustain
hotel can be well over 24 hours, which routine, over a long period.
holding each
isnt great when youre in a routine of pose tight and
training twice a day, eating six meals controlled to What are your favourite forms of S
a day, and trying to get a minimum of make it seem
as effortless
cardio to achieve this? THIS MONTH
8 hours of quality sleep, which are all as possible. Walking for an hour with my girlfriend SPECIALS
vital so close to a show. It can be very Amy Lewis over the farmers fields and
stressful travelling so close to a show down the canal. Its great first thing in
with dietary requirements, especially the morning, and its more interesting
when you cant bring food into the US. than a treadmill. If the weather is bad
You therefore have to space and prep my choice of cardio is the stepper, cross
your meals accordingly. Also, if there trainer or bike.
THE MR OLYMPIA
TITLE... FINGERS
CROSSED!
EVOX BIOGEN
ALPHA BCAA 3:1:1 L-GLUTAMINE
400G 500G+200G COMBO
FLORIDA EFFECT
THE POWER OF PRIMING ON PERFORMANCE
36 MAY - JUNE 2017
PRIMING POPULARISED
www.fitnesshis.co.za 37
POWER UP PERFORMANCE
pays to consider the triggers OR MEDITATION can help optimal performance. This can include
a regular warm-up with specific drills
and mental cues youre exposed
to before a big training session
to centre your focus and or movement patterns, in addition to
mental self-regulation that could include
or competition, and attempt to prime the body and mind a moment to calm the mind and bring
restrict or eliminate negative cues
wherever possible. for optimal performance. emotions into check before starting.
This can include breathing techniques or
some form of meditation.
STAY AHEAD
OF INJURY
WHY A Most of us consider modern medicine
as a reactive means to treat disease,
health has left our musculoskeletal
systems in a state of disrepair.
PROACTIVE illness and injury. For instance, when And when you impose physical
www.fitnesshis.co.za 41
POWER UP MENS HEALTH
5INJURY
WAYS YOURE
FAST-TRACKING
neglecting smaller
ones, which are often
those responsible
for the important
role of stabilisation.
This predisposes an
athlete to muscle
strength (and even
size, in the context
of body building) 5. OVERTRAINING AND
imbalances, which UNDER-RECOVERING
is another leading
cause of chronic Training a specific muscle, group of
injury. muscles, or physiological system too
Poor posture, weak core and glute To reduce the likelihood of injury you frequently without adequate rest will
muscles, chronically tight hip muscles need to follow a holistic programme also eventually lead to injury. Exercise
from hours spent sitting and structural that aims to develop the entire body produces damage by imposing a stress
misalignment in joints and muscles as an integrated system, not merely a on the body and it is only through
are all factors that predispose us to a combination of independent parts or adequate rest and recovery, which
greater risk of injury, particularly when muscle groups. The foundation for this, includes an appropriate diet, that it will
we impose greater loads on our bodies. for every sport or for everyday functional grow stronger and more resilient.
Whats more is that a poorly planned strength, is a strong core (abs, glutes Without adequate nourishment and
SYMPTOMS OF rest a mix of both active recovery and
training programme or one that fails and lower back), mobile joints, a skeletal OVERTRAINING
to address possible weaknesses will system that is in alignment, and strong INCLUDE: restorative rest athletes constantly
overemphasise primary muscles while yet supple muscles. break down their bodies, which will
Chronic
fatigue; eventually lead to some form of
Severe and malfunction, the most common of
rapid weight which is a soft tissue injury or, in severe
4. CONSTANTLY POUNDING THE SAME STRUCTURES loss;
cases, neuroendocrine fatigue whats
Trouble
sleeping; commonly referred to as overtraining
Participating in the same type of due to a lack of adequate blood flow,
Inability to syndrome.
activity, which is most common among such as ligaments, tendons and fascia. concentrate; The constant use of high volume
endurance athletes, is the cause of Accordingly, conditions such as achilles Lowered training and advanced training
one of the most common forms of tendinitis, patellar-femoral syndrome, immunity
(increased
techniques, and the chronic use of
injury among active individuals. and plantar fasciitis are common
susceptibility near-maximal workloads, despite taking
The combination of repetitive overuse injuries. In more extreme to infection); adequate rest, are also leading causes
loading, body positioning and cases where chronic exercise stress Inability of overtraining. Beginners with meagre
movements across a single plane and repetitive high impact forces are to perform
during training histories are more susceptible to
(forward and back with little lateral involved, stress fractures are repeated this condition than are those with longer,
movement, for instance) and a narrow not uncommon. bouts of
exercise; better managed training histories,
range of motion, which is particularly
Unable to though.
prominent in sports, and biased train with
exercise selection (body builders the correct
often focus more on the mirror technique;
muscles, for example) places Increased
resting
athletes at greater risk for heart rate.
overuse injuries.
This type of injury
THIS TYPE OF
usually develops over a
long period of time due INJURY USUALLY
to mild or low-grade, DEVELOPS OVER A
repeated stress. The LONG PERIOD OF
more common types of TIME DUE TO
injuries associated with
MILD OR LOW-
overuse tend to affect
joint structures and the GRADE REPEATED
tissues that heal more slowly STRESS.
www.fitnesshis.co.za 43
TRAINING WORKOUT
BECOME FITTER,
STRONGER, HEALTHIER
AND MORE MOBILE!
44 MAY - JUNE 2017
GET
GOOD
EVERYTHING
AT
DEVELOP ALL-ROUND FUNCTIONAL
FITNESS AND STRENGTH
I
n our performance-
driven society many
>> By Pedro van Gaalen, Editor
>> Photography by Cindy Ellis Turn to page
people hit the gym to
train specifically for
>> Performed by Bradley Claase
>> Shot on location at AMPT,
Bryanston, www ampt-sa.co.za
48 for our
a sport, while others
are dedicated solely to
workout with
improving their aesthetics.
But what if your aim
Bradley.
is more general? What if
you want to tick all the
boxes by becoming fitter,
stronger, healthier and
more mobile, in all aspects
of life, while still achieving
a better body?
Well, given current FOR EVERYONE
trends when it comes These athletes have become the masters of
to general physical what is commonly referred to as cross-training.
preparadeness, you may This type of training is defined as the practice
think that CrossFit is the of engaging in two or more types of exercise to
ultimate cross-over form improve overall fitness and functional strength.
of training. However, its At its core, a cross-training programme will
not for everyone. Perhaps improve your cardiovascular fitness, and strengthen
its time then to take a your muscles, while also improving your mobility and
leaf from the book of the flexibility. It can also help to speed up your recovery.
ultimate cross-over athlete
obstacle course racers.
www.fitnesshis.co.za 45
TRAINING WORKOUT
CROSSING OVER
HOW? Cross training also keeps things interesting due to the
This is achieved by alternating constant variety in routines and training modalities as just
between workout routines about anything goes. If you feel like a powerlifting session,
on a daily basis that target a fast 5km run, or a high-intensity plyometrics session,
different aspects of your nothing is off limits.
general fitness. This varied Training in a specific sport, no matter how good you
approach also means you're are at it, can be monotonous and boring,
able to train just about every continues Simone. It is therefore
day, sometimes multiple times more enjoyable, and beneficial to
a day (if you wish), as the incorporate some form of cross
training load is carried across training into your routine, be
multiple systems. it yoga, Pilates, or adding in
This approach therefore a few interesting and fun
has the potential to increase exercises that challenge
your overall fitness without your body in new ways and
stressing your body to the give your mind a break
point of over-training. This from the monotony of
has a beneficial carryover your usual training.
into everyday life, offering In addition, those who
the ultimate form of cross train with the
functional fitness. right approach will also
She explains that cross- have the confidence
training is the cornerstone of and ability to tackle
functional fitness. It develops just about any activity
power and utilises muscles they desire, be it in
to their full potential. It also sport or in life.
assists in injury prevention as
it builds on your strengths and
eliminates your weaknesses by
developing your body in a more
holistic way.
Creating this equilibrium
ensures fewer strength
imbalances exist, which is
an important contributor
to injury risk. In
comparison,
overloading
the body with
repetitive stress
from a single
activity or sport
often leads
to injury.
I therefore often
use cross training in the
programmes I give to athletes,
especially those prone to
high impact and repetitive
stress like runners. They're
notorious for experiencing
EXPERT OPINION:
soft tissue and joints injuries,
According to Simone Jacobs, owner and
and take longer to recover head trainer at AMPT, a cross-training gym
between sessions when training facility located in Bryanston, Johannesburg,
volume is high. However, cross training assists both the body and the
when I train these clients mind by delivering an extremely efficient
form of training. Even if you're looking
using my cross training to enhance your performance in a specific
philosophy, we improve their sport or get your body into shape, some
times and their endurance form of cross training is applicable in your
substantially, while also programme due to the versatility and the
many benefits it offers.
reducing the number of
injuries they experience.
STRENGTH ELEMENTS
www.fitnesshis.co.za 47
TRAINING WORKOUT
www.fitnesshis.co.za 49
TRAINING WORKOUT
INCHWORM 10 From
10 to 1
DAY 5 STRENGTH WORKOUT: BODYWEIGHT
PULL-UPS
START: Stand beneath a pull up bar.
THE MOVE: Grasp the bar with a overhand grip,
with your hands positioned slightly wider than
shoulder-width apart. Hang under the bar by
supporting your weight with your arms and
shoulders fully extended and your knees bent. Pull
your body upwards until your chin is above the bar.
Lower your body back down until your arms and
shoulders are fully extended once more.
VARIATIONS
CHIN UPS
Stand beneath a
pull up bar. Grasp
the bar with
an underhand
shoulder-width
grip. Pull your
body up until
your elbows are
at your sides.
Lower your body
back down until
your arms and
shoulders are
fully extended.
BAR HANGS
Hang from a bar using both arms for five seconds.
Release one hand so that you're only supporting
yourself with the other. Hold for a further five
seconds. Swop hands and hang for another five
seconds. Continue to swop between hands for as
long as you can.
TOWEL PULL-UPS
Fold a towel over a horizontal bar. Wrap the
ends together and hold with both hands. Perform
the required reps using this variation to develop
serious grip strength.
www.fitnesshis.co.za 51
TRAINING WORKOUT
PERSONAL BESTS:
5km: 17min
10km: 37min
21km: 1h25min
SPONSORS:
BATTLERUSH
Obstacle course training
facility (Corner Main and
Sloan Street, Bryanston)
www.battlerush.co.za
PROGENEX SPORTS
SUPPLEMENTS
www.progenexsa.co.za
LIQUID SALT
Obstacle course racing gear
and activewear
www.liquidsalt.co.za
JUICE JUNKIE CAF
Healthy meals, raw juices,
health shakes and snacks
www.juicejunkiecafe.co.za
INOV-8 SOUTH AFRICA
Training, road and cross IMPORTANT! No warm up or cool down was included in this workout, but they still should be done.
training shoes and gear Due to the high-intensity, high-impact nature of the workouts in this feature, starting a routine
www.inov-8store.co.za without warming up will greatly increase your risk of injury. It is also important to give your body
cardiovascular and cardiorespiratory systems and your muscles a chance to return closer to baseline
before ending your workout following the intense or prolonged activity, with a cool down.
150
The total number of minutes a week of walking or
jogging (either three times a week for 50 minutes
or five times a week for 30 minutes) that can help
patients with advanced gastrointestinal cancer
better cope with the side effects of chemotherapy.
A STUDY LED BY KATRIN STUCHER, DOCTORAL STUDENT AT THE GOETHE
UNIVERSITY FRANKFURT IN GERMANY.
RESEARCH SHOP
TRAINING
of stiffness and pain in your
muscles, joints and tendons.
The oil is easily absorbed and
is made with natural herbs
to relieve muscular sprains,
bruises and swelling as well as
RESEARCH, NEWS, AND THE LATEST PRODUCTS to improve circulation.
TO BOOST YOUR HEALTH AND FITNESS. Visit www.deepheatsa.co.za
for more info.
40%
in summer and 150 minutes in winter,
250 micrometres wide to
for individuals with skin type III who live
enable the measurement
in Valencia, Spain. In addition, the study
of previously unobtainable
showed that to obtain the recommended
muscle properties by
daily dose of vitamin D which is
combining advances in
equivalent to a daily intake of 1,000 IUs of
telecommunications
vitamin D with 10% of the body exposed,
took around 130 minutes. At the height
THE DEGREE TO WHICH technology with a deep
of summer, with 25% of the body exposed, IMPROVED FITNESS understanding of muscle
around 10 minutes was adequate. However, LEVELS CAN REDUCE structure, biomechanics,
and pathology, said
these figures change for those with lighter
or darker complexions, said Serrano.
YOUR RISK OF DEATH.
A STUDY CONDUCTED BY RESEARCHERS AT THE EDITH AND
Richard Lieber, senior
BENSON FORD HEART AND VASCULAR INSTITUTE AT THE
author of the study
HENRY FORD HOSPITAL IN DETROIT, WHO ANALYSED DATA conducted on living
FROM THE HENRY FORD EXERCISE TESTING (FIT) PROJECT. muscle tissue. The research
was published in the
Biophysics Journal.
SHOP
www.fitnesshis.co.za 55
TRAINING EXERCISE GUIDE
FORM TIP:
You dont
need to use
a full squat
in the hang
clean, as
you would in
an Olympic
clean.
HANG CLEAN
IN THE BODY, DELIVERING A HUGE ANABOLIC
RESPONSE AND TRAINING EFFECT.
& PRESS
WHAT IT WORKS...
ABOUT THE
AUTHOR:
STeve Attwell,
Level 2
Triathlon
South Africa (TSA) and
certified Ironman coach, and
founder of Embark triathlon
coaching www.embark.co.za
performance gain.
However, don't fall into the trap
of believing that the best equipment
makes or breaks a triathlete.
Ultimately, every athlete has to pull
himself through the water, haul his
body weight over the climbs on the
bike, and complete the run under his
BUYING
own steam. The question then boils
down to a simple one: are you willing to
spend R85,000 or more on a time trial
bike to gain an overall average of 2km/h
TIME IS
on the bike? While for a professional
that gain can be the difference between
winning or losing, for the weekend
EXPENSIVE
warrior, spending some of that money
on a personal trainer, a dietician, a
Advances in technology
coach, a physio and a trolley full of
and equipment can
healthy foods would yield a far greater
also be credited for the
gain in performance. After all, why
ability of elite athletes,
spend R85,000 on shaving one or two
AT THE SHARP END who are at the peak of their physical prowess through hard
kilos off your bike, when you could drop
OF ANY PROFESSIONAL training, to keep delivering faster and faster times each year.
10 to 20 kilos of weight from your body?
FIELD, THE EQUIPMENT Examples of these in multi-sports include improved wetsuits
A lighter bike will make you faster on
BEING USED HAS TO that create better buoyancy to improve body position in
the climbs, but a lighter you will make
BE THE BEST MADE the water, with materials that improve hydrodynamics to
everything else easier.
OF THE HIGHEST reduce drag, thereby making swimmers more efficient
Improving your power-to-weight
QUALITY MATERIAL TO and, subsequently, faster in the water. Time trial bikes also
ratio is the best thing any athlete can
BE THE FASTEST, THE maximise the impact that advanced aerodynamics can have
do to enhance their performance, so
LIGHTEST, AND THE on bike speed and rider efficiency. Factors such as rider
don't sweat the small stuff. Yes, it's
MOST AERODYNAMIC. position and the weight of the bike, along with aerodynamic
great to look the part and have the
When physiology is equal, wheels and tyres that offer less rolling resistance, all
gear, but buying yourself time isn't
which it usually is at enable riders to cut through the air more effectively. In
the ultimate answer. It should be the
the top, it is equipment terms of shoes, composite materials mean runners now
last consideration in your plans to
that can give an athlete have lightweight racing shoes that don't compromise on
achieve a personal best, only after your
that edge over their cushioning, to offer greater rebound and reduce impact
training, nutrition, recovery, and your
competitors. Its often forces to make athletes more efficient.
body composition and weight have been
in these areas where the optimised to their full potential. Too
marginal gains 3 grams Of course, developing this equipment
requires huge investments from the many amateur athletes want to reverse
here, 1 degree cooler that order, which doesn't make sense,
there, 2 more watts here manufacturers in terms of research,
time, getting the best materials, especially when you start taking money
that modern sports from other important areas in your
science creates add up manufacturing, and testing, which A lighter bike
means a higher price tag by the time it will make you life to afford your triathlon lifestyle.
to a few extra seconds on faster on the So be prudent in your equipment
the finish line. reaches the retail floor. As triathletes climbs, BUT A
often say, buying time is expensive. LIGHTER YOU decisions, especially when starting
Whatever the cost, though, the idea that WILL MAKE out. Maybe aim to reward yourself with
EVERYTHING
expensive equipment can give you that an equipment upgrade once you've
ELSE EASIER.
edge you're looking for is an alluring achieved the goals and targets that
one. And if you have the money to actually make greater sense? In the
spend, go for it. Quality, well-designed meantime, keep your head down and
equipment will always deliver a just train hard!
www.fitnesshis.co.za 57
TRAINING FEATURE
Conventional body
building wisdom
suggests that the
best way to develop
muscle is a split
routine training
structure that focuses
on one body part
per session using
multiple exercises to
overload that muscle
group with the right
combination of volume
and intensity.
There is no doubt
that this approach
works as its the one
followed by most gym-
goers and physique
athletes whose main
aim is to improve
their aesthetics. But
what if it isnt the
most effective? Well,
some of the more
recent research has
certainly given us food
for thought on the
subject.
IS FULL-BODY
TRAINING MORE
EFFECTIVE
THAN SPLIT
ROUTINES
AT BUILDING
MUSCLE?
SPLIT
>> By Pedro van Gaalen, Editor
DECISION
58 MAY - JUNE 2017
Split training
will deliver
long-term
benefits to
aesthetically-
focused
training
protocols
due to the
beneficial
IS FULL-BODY BETTER? testosterone
response.
www.fitnesshis.co.za 59
TRAINING FEATURE
Whatever
functional fitness
means to you,
there is one central
tenet to the
philosophy and that
is that the body
functions as
an integrated
system and not
as individual
parts.
TRAIN
MOVEMENTS,
NOT MUSCLES
FOR THE
ULTIMATE
PERFORMANCE
BOOST
FOUNDATION OF
THE
PERFORMANCE
LETS BE HONEST, THE PHRASE FUNCTIONAL TRAINING HAS BECOME
SOMEWHAT OF A BASTARDISED TERM IN THE BROADER HEALTH
AND FITNESS INDUSTRY. ITS OFTEN USED AS A CATCHPHRASE BY THOSE
LOOKING TO CASH IN ON THE LATEST INDUSTRY TRENDS.
O
the hope that by strengthening individual muscles will
thers use it to describe
deliver a direct performance benefit when the time
a functional approach
comes of their entire body to work in unison.
to exercise that
The rise in popularity of this approach can also be
aims to prepare the
traced back to a shift in focus in professional contact
average person for the demands
sport in the United States, where bigger athletes are
of everyday life. And in the
often better. As such, many of these athletes took a
high-performance world of
predominantly bodybuilding-type approach in the
sports conditioning, the term
weights room. While getting bigger will certainly
is often used in reference to
make you stronger, when you play a sport your
specific training protocols that
muscles don't move in isolation, states Scott.
attempt to prepare an athlete
This training-muscles-not-movements approach also
for the specific demands of their
opens athletes up to a greater risk of muscle imbalances
sporting code.
and strength asymmetries. The other point worth
Whatever functional fitness
mentioning is that you don't need to isolate muscles to
means to you, there is one central
grow bigger, continues Scott. Just as bodybuilders will
tenet to the philosophy that,
get stronger with their approach, to a certain degree,
once understood, will ensure you
strength training with heavy loads will also lead to a
always achieve your functional
certain degree of hypertrophy (muscle growth).
fitness goals. It's a concept you
This type of muscle growth is known as functional
may have heard before, possibly
hypertrophy, he explains. With a functional
mentioned by coaches or trainers
movement-based approach to strength training,
who understand that the body
something that the Soviet block countries are renowned
functions as an integrated system
for in their approach to sports conditioning, athletes
and not as individual parts.
develop thicker and more tense muscle fibres, which are
To this end, most truly
able to generate greater contractile force.
functional training programmes,
be they for enhanced athletic
performance or the development
The training-muscles-
of general strength for everyday not-movements approach
life, will aim to train movements, opens athletes up to
not muscles.
This has been the de facto a greater risk of
approach to coaching for many muscle imbalances and
years now, explains Scott
MacIntosh, founder and head
strength asymmetries.
trainer at The Yard Athletic
strength and conditioning gym in
Bryanston, Johannesburg.
Scott works with a variety of
clients, from housewives and
high school kids, to powerlifters,
Olympic weight lifters,
competitive CrossFitters and elite
level athletes across a variety of
sporting codes, and he believes
the train-movements-not-
muscles philosophy is relevant to
all of them.
This methodology is grounded
in solid exercise science as it
adheres to the training principle
of specificity. Basically stated,
to get stronger at a specific task
or activity you need to train the
specific movement patterns
involved in that discipline,
continues Scott.
TRAINING FEATURE
While that's worth considering if you're The key to developing the most suitable Ultimately, the goal of functional
an athlete competing in power-based functional training programme is to training is to train in a manner that helps
sports, not every athlete wants to therefore utilise exercises that target athletes move in the most efficient and
add muscle size. Endurance athletes, and enhance the bodys basic movement effective ways possible for their specific
for example, want the boost in patterns. These are predominantly sport. Just keep in mind that while all
performance without the added weight forward and backward movement, lifting will benefit an athlete in some
of additional muscle tissue as this lateral (side-to-side) movement, way and to a certain degree, sport-
makes them less efficient. rotation, pulling, pushing, squatting, specific forms of weight training that
While this is an important distinction lunging, and hinging. target functional movement patterns
to make, an athlete's approach when From a performance perspective, targeting all the muscles that work
adopting this methodology doesn't change Scott says that there a few fundamental together in this regard will always
much movement remains the common patterns that are transferrable across deliver better, more targeted results.
denominator in every programme. The sporting codes. As such, every athlete Having established the principle, Scott
important factors are understanding should aim to first strengthen their has one final piece of advice for athletes
the fundamental movement patterns hip hinge and hip extension movement who plan to hit the gym with the goal of
with which the body moves in a specific patterns. Other important areas of improving their performance. Learn LEARN TO
MOVE YOUR
discipline and then focusing on focus that can then follow should to move your body better first, and only BODY BETTER
strengthening those with the correct set include enhanced proprioception and then should you start to add weight. FIRST, AND
and rep structure, explains Scott. coordination and skill development. Quality movement must always come ONLY THEN
SHOULD
This methodology not only strengthens From this foundation athletes can first, before moving under heavier loads, YOU START
all muscles that work together as an then get more specific in their training, he concludes. TO ADD
integrated system to move an athlete, depending on whether their sport WEIGHT.
it also enhances the workings of the requires multi-planar movement,
6KEY
neuromuscular system, which includes explosive changes in direction or, in AREAS OF
the development of greater neuron the case of endurance sport, involves FUNCTIONAL STRENGTH
firing and makes a body more resilient repetitive movement patterns over
to fatigue. This also enhances motor extended periods of time. HIP HINGE: Squat,
control and coordination. These factors will inform weight deadlift, good morning,
training programme design, but once kettlebell swing,
Every athlete again the principles remain relatively snatch, clean
strengthen their will shift the focus away from strength bridge, quadruped hip
extension, donkey kick,
hip hinge and development, by promoting a greater
hypertrophic effect. Having said that, kickback, step up
hip extension there is nothing wrong with athletes LUNGE: Bulgarian
movement doing some higher rep or even some
isolation work, but it must all have a
split squat, lunge, split
BRACING: Plank,
farmer's carry, offset
carry, side plank
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TRAINING WORKOUT
BACK
ATTACK
ROW YOUR
WAY TO A BIGGER, FORM TIP: Avoid jerking the bar
BETTER BACK
down to initiate the movement.
Keep your shoulders down
throughout the movement.
>> Performed by Dave Dreas
>> Photography by James Patrick
W
hen it comes to building
the ultimate aesthetically-
pleasing back, distinguishable
by thick lats and chiselled
upper and middle back
muscles, pulling exercises reign supreme.
To develop your upper back holistically, that
requires us to pull heavy weights towards
our body from as many directions as possible,
particularly along the horizontal and vertical
movement planes.
This workout leverages the power of the pull
to deliver the perfect combination of volume and
targeted movement patterns to help you build
your best back yet.
PERFECT PULLING
FORM MEANS
SQUEEZING YOUR
SHOULDER BLADES
TOGETHER FOR A
SECOND AT THE
PEAK OF THE
CONTRACTION.
THIS EXERCISE
IS EXTREMELY
VERSATILE DUE
TO THE ARRAY
OF ATTACHMENTS
THE WORKOUT YOU CAN USE.
EXERCISE SETS REPS
SWITCH BETWEEN
WIDE, MEDIUM AND
Lat pulldown 4 12, 10, 8, 6 NARROW, AS WELL
Low cable row 4 12, 10, 8, 6 AS UNDERHAND,
Landmine row 4 12, 10, 8, 6
OVERHAND AND
NEUTRAL GRIPS.
4 12, 10, 8, 6 EACH PUTS A
PER
One-arm dumbbell row SIDE
www.fitnesshis.co.za 65
TRAINING WORKOUT
ONE-ARM
DUMBBELL ROW
A WORD ON GRIP Place a dumbbell on the side
Use a combination of grips, alternating of a flat bench. Place your knee
between overhand, neutral and and the hand of your supporting
underhand grips, as this changes the arm on the bench, with the other
degree to which your biceps are able foot planted firmly on the floor
to activate during the exercise. It also behind the dumbbell and slightly
delivers a better all-over training effect on back and to the side. Grasp the
your middle and upper back muscles by dumbbell and lift it from the
changing slightly the movement arc of the floor, letting it hang by your side
exercises you perform on a regular basis. with your shoulder stretched
downwards. Row the dumbbell
upwards, to your side until it
TIP: Get into the lower lats makes contact with your lower
by changing your grip on the ribs, or until your upper arm
lat pulldown and by including moves just beyond the horizontal
pulling exercises where the plane. Squeeze your lats at the
elbows stay close to the torso. top of the movement and hold
Ideal options include underhand for a count before returning your
pulldowns and low-cable rows. FORM TIP: Do not rotate your arm to the extended downward
torso in an effort to throw the position. Repeat for the required
weight up. Keep your back flat
throughout the movement. reps before switching to the
opposite arm and repeating the
exercise on the other side.
LANDMINE ROW
Attach a handle attachment to
the bar and load the free end with
weights. Step over the barbell
and face away from the landmine
or anchor point. Squat down
slightly and lean forward. Grab
the handles in both hands, or hold
the barbell below the plate with
a staggered grip, and push your
butt back. With your arms fully
extended below you, maintain a
flat back as you row the bar up to
your chest. Lower the bar back
down to the starting position
under control and repeat for the
required reps. Do not set the
barbell down between reps.
REVERSE GRIP
LAT PULLDOWN
Sit facing the machine and lock your knees
securely under the padded supports. Grip
the bar with a supinated (underhanded) grip,
with your hands position slightly narrower
than shoulder-width apart.
Exhale and bring the bar down towards
your chest. Squeeze the shoulder blades
together and hold for a second before BENT-OVER
returning to the starting position.
REVERSE GRIP
DUMBBELL
ROWS
Hold dumbbells in either
VARIATION
hand with an underhanded
Attach the double-D handle to the
(palms up) grip. Bend
pulldown to change your grip.
your knees and hinge at
the hips to bend over to a
45-degree angle. Extend
your arms to allow the
dumbbells to hang directly
below your chest. From
the bent-over position, row
the dumbbells up towards
your lower rib cage area
or belly button. Squeeze
the shoulder blades
together at the top of the
movement and hold for a
second, before returning
the weights to the
starting position.
www.fitnesshis.co.za 67
SUPPLEMENTS LATEST PRODUCTS
W
HEY PROTEIN IS,
WITHOUT A DOUBT, THE
MOST COMPETITIVE
PRODUCT CATEGORY IN
THE SUPPLEMENT MARKET. THAT
MEANS MARGINS ARE TIGHT AS
MANUFACTURERS COMPETE ON
PRICE, AND ON PROTEIN CONTENT
AND QUALITY.
Consumers therefore tend to fall into
one of two categories those who are
willing to pay a premium for products
that offer the best quality whey protein
with the highest protein content, and the
price-sensitive consumer who is willing to
sacrifice a bit in terms of quality to afford
this supplement staple.
According to Gareth Powell, Technical
Manager for Ascendis Sports Nutrition,
WHEY
whey is and always will be a cornerstone >> By Pedro van Gaalen
in the fitness industry. It is such
a versatile product that practically
any consumer can make use of it,
irrespective of their goal.
FLAVOUR
REVOLUTION
FRONTLINE BATTLEGROUND
However, a new frontier in the battle Haldenby, founder of SOUTH AFRICA HAS
for the hearts and minds (and share Titan Nutraceutical CAUGHT UP TO AND, IN SOME
of pocket) of supplement consumers Technologies (TNT), CASES, IS NOW LEADING
has emerged, with manufacturers
introducing major innovations in
which manufacturers
the TNT Mercury 100%
THE INTERNATIONAL SPORTS
product flavours as a new way to Prime Whey range, NUTRITION MARKET.
capture market share and gain a who says the highly
market-leading position in what is competitive local whey market now offers And while it is traditional bodybuilders,
generally considered the 'gateway' consumer a seemingly infinite variety of and sport, and health and fitness lifestyle
product to all other supplements. flavours. consumers that form the core of the
South Africa has caught up to and, To maintain our unique position as supplement industry, Gareth suggests
in some cases, is now leading the a brand we reviewed consumer buying that innovations like these have helped
international sports nutrition market, trends and identified a pattern in taste grow the market by creating broader
offering a wide range of supplements preference that reflected a higher appeal to attract people such as business
as an everyday lifestyle alternative, purchase frequency directed towards professionals, housewives, young moms
continues Gareth. With regard to whey, Flavour dessert flavours. With this is mind, we and active retirees.
this is predominantly in the form of options have opted to not go for the generic options Take this market shift into account,
helped grow
new flavour variants, which is creating the market available to us locally, preferring rather and add in an easier to reach global
a dynamic that keeps retailers and by creating to look at the leading international supply chain of flavour houses, a
broader better quality of base raw materials,
consumers interested. This ultimately appeal to flavouring houses to fuse certain
ensures that brands are spending money attract flavours. The end result was three and enhanced technology around the
on innovation to push the boundaries people such delicious dessert variants sourced from blending process, and supplement
as business
on product quality and the organoleptic professionals, Holland that we are proud to put our brands, irrespective of their size, are
properties of the products they housewives, name to, in the form of Cream Toffee, now offering a broader range of gourmet,
young moms
manufacture. and active Vanilla Caramel and Chocnut Butter food-identical flavours, which appeals to
This view is echoed by Matthew retirees. whey options, explains Matthew. a broad spectrum of consumers.
www.fitnesshis.co.za 71
SUPPLEMENTS FEATURE
OPTIMUM NUTRITION
WHEY FLAVOURS
ONGOING FLAVOURS:
Banana
Cake Batter
Caramel Toffee Fudge
Chocolate Malt
Chocolate Mint
Chocolate Peanut Butter
Cookies & Cream
Double Rich Chocolate
Extreme Chocolate
French Vanilla
Mocha Cappuccino
Rocky Road
Strawberry
Vanilla Ice Cream
are engaged to critically analyse and that flavouring systems used in whey
gain feedback on the development of products are no longer simple powder-
the product and to aid in improving the based flavour compounds. Today, we WHATS NEXT?
flavour. have a selection of powders, aromas, oils
To this end, Ascendis operates two and micro-encapsulated flavour systems With few massive scientific
local manufacturing facilities that that offer diversity and uniqueness in breakthroughs on the horizon for
produce products for the South African, their delivery and flavour. Where oils the supplement industry, Donato
African and Middle East markets, two and aromas are spray-dried before use, believes that this is where supplement
facilities in Australia that cater to the there needs to be a carrier compound to innovation will continue to happen.
Australian and Asian markets, and a At Ascendis ensure a universal blend across the full The science is established, and global
manufacturing facility in Europe that were very batch. Flavours are highly concentrated, standards dictate what a product needs
conscious
delivers product exclusively to the of who our and they make up a very small to deliver quality and value for money
European and American marketplaces. consumer is. component of the finished item with, to consumers. Our goal now is to
During the
This has cost benefits and also allows development in many cases, the flavouring system continue innovating by addressing the
us to adapt flavour systems to suit each of products, comprising just 2% of the total product. user experience without compromising
various taste-
specific market. testing panels This brings little in the way of added on the integrity and quality of our
and sensory calories, which means you end up with a products. In so doing, we aim to remain
services are highly purified supplement. the market leader, at the forefront of
WIDER APPLICATION engaged to
critically In terms of the use of artificial setting the trend in areas such as whey
Through these advances, supplement analyse the sweeteners, Gareth explains that they protein flavours, he concludes.
development
manufacturers have also been able of the product are commonly used to give the flavouring Gareth agrees, stating that innovation
to innovate with other protein-based and to aid in system some balance. Again, these in the supplement industry will, for
improving the
supplements. For example, Donato flavour. are included in micro-doses. No brand the foreseeable future, hinge on the
elaborates that product categories that I can think of in South Africa adds process of reworking what is already
such as diet proteins are also getting a sugar to their whey formulations to available to offer something new. This
flavour-based makeover. achieve a sweetness level, especially may be a new delivery method, a new
Within USN these innovations include since commercially-available, safe flavour, or the inclusion of an ingredient
great-tasting low-calorie whey protein sweeteners have between 200 to 600 or a new combination that may offer
options, like our Diet Whey Isolean. It has times the sweetness of table sugar. As a marginal benefit, but the core of the
a low sugar content, which means you a manufacturer, we would use micro- product remains the same. However,
wouldn't expect to have flavours such as doses to achieve a satisfactory taste he adds that there are a few promising
Wheytella and Pink Jelly Bean. However, profile, which means we get to keep advancements on the horizon that could
our research and development team calorie levels in check. change this view in the future.
PROTEIN
POWER UP!
CINNAMON CIN
PROTEIN ROLLS RANKNAMON
ON S HIG
H
Cinnamon roll:
SUPE THE LIST LY
4 egg whites rich p
o
R FO ODS OF
cup gluten-free oats, conte lyphenol an for its
nt t
blended fine than t , which is gioxidant
2 scoops vanilla protein orega ha to reate
tsp baking powder no. Th f garlic and r
is att
mak ribute
poten es it a
1 tbsp cinnamon
t
anti-in natural
Sauce: flamm
atory
1 scoop vanilla whey protein
1 tbsp cinnamon
12 drops stevia
2 tbsp cashew nut butter
By Keziah Searle
www.fitnesshis.co.za 73
FUEL UP NUTRITION NEWS
POWERFUL PREBIOTICS
New research out of the University of Colorado at Boulder suggests that
when the beneficial gut bacteria that promote digestive health feed on
prebiotics dietary fibre found naturally in foods like chicory, artichokes,
raw garlic, leeks and onions they also have a beneficial impact on
general health by releasing metabolic byproducts that seem to improve
sleep and buffer the physiological impacts of stress. The findings of the new
study were published in the journal Frontiers in Behavioral Neuroscience.
FUEL UP!
CAPE TOWNS REAL FOOD
REVOLUTION
A new real food lunch revolution
is sweeping Cape Town
since Woodstock-based deli
FOODwelove created a range of
affordable, delicious meals that
ALL THE LATEST INFORMATION ON EATING CLEAN AND LIVING
are balanced, healthy and free HEALTHY
from preservatives, artificial
additives and refined sugar. All
meals are produced fresh daily SHOP
and only high quality, locally-
sourced ingredients are used. The
menu changes weekly to ensure NINJA BLENDERS
NOW IN SA
all palates are catered for, from
Ninja Blenders, the most
calorie counters to vegans, with
popular blenders in the US with
options that range in price from
marketshare of 32%, are now
R45 to R69. FOODwelove also
available locally. Ninja Blenders
offers an office lunch delivery
deliver high-powered blending
service where local businesses
with Auto IQ technology included
can either pay for lunches in full,
across the range.
subsidise the meals or simply
promote the service to their THE NUTRI-NINJA BL682
employees. COMPLETE KITCHEN SYSTEM has
been specially designed to meet all
your needs in the kitchen. Equipped
with a powerful 1500W motor,
60%
with three interchangeable blades
and four Auto iQ settings, it is a THE NUTRI-NINJA
high-speed blender, a precision BL480 is a nifty 1000W
food processor and a nutrient and machine with specially
vitamin extractor all in one. The engineered Pro
appliance comes standard with a Extractor blades that
THE CHANCE OF food processing bowl which has spin at 21,000 RPM to
A DIET LAPSE both a chopping blade and a dough break down whole fruits,
WHEN DINING OUT blade, a 2.1L blender jug, and three vegetable and ice. It also
WITH OTHERS cups (500ml, 650ml, 900ml) with comes with a 500ml and
RESEARCH PRESENTED AT THE 2017 Sip & Seal lids. a 650ml cup, as well as
AMERICAN HEART ASSOCIATION MEETING.
Visit www.ninjablenders.co.za for more info or to purchase. two Sip and Seal lids.
SEASONAL
SENSATIONS
Eating fruits and vegetables that are in
season is generally considered to be the
best nutritional advice that we can follow
for the benefit of our health. So, as we
head into a new season, its the perfect
opportunity to start experimenting with
new recipes or working seasonal fruits and
vegetables into old favourites.
www.fitnesshis.co.za 75
FUEL UP NUTRITION NEWS
SHOP
HIGH
ENERGY
SNACK
FIVE
BECOMES
EIGHT
It seems that the conventional
dietary advice of eating five a
day five servings of fruits and
vegetables has passed its
use-by date. IMMUNE
SUPPORT
The new magic number is eight,
BANTING
according to a new comprehensive study FRIENDLY
published recently in the International
Journal of Epidemiology. The study, led
by Dagfinn Aune from the Norwegian
University of Science and
Technology and Imperial College
London, shows that 7.8 million
deaths worldwide could
be prevented each year
if people ate more fruits
and vegetables. According
to Aune, the more you eat,
the lower the overall risk
of heart disease, stroke,
cancer and premature death. The
study showed that the risk of dying HEART
prematurely from all causes was FRIENDLY
reduced by almost a third, and
the risk of cardiovascular BRAIN
FOOD
disease by about a quarter in
people who ate more fruit and
vegetables. From the study,
apples and pears, citrus fruit,
fruit juice, green leafy vegetables
and fruits and vegetables rich in
vitamin C were among those linked to
a reduced risk of cardiovascular disease
and premature death, whereas canned MONTAGU WE CARE RANGE
fruits were linked to increased risk Montagu Dried Fruit and Nuts
of cardiovascular disease and recently launched the we care
premature death. range of blends and mixes, which
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and a Banting Friendly Blend for
The amount of fruit and those following a low-carb,
vegetables, expressed in grams, high-fat lifestyle.
that researchers in the study Visit www.montagudriedfruitnuts.co.za
published in the International or Facebook, Twitter or Instagram
for more details and recipe ideas. All
Journal of Epidemiology other mixes and blends sell for R149
recommend people eat per 500g.
every day.
8.8
THE IDEAL PH OF ALKALINE
WATER THAT A 2012 LAB STUDY
FOUND NEUTRALISED PEPSIN,
A STOMACH ENZYME INVOLVED
IN BREAKING DOWN FOOD
PROTEINS AND PRODUCING
STOMACH ACID, WHICH
SUGGESTS IT MIGHT HELP
SOOTHE ACID REFLUX.
SHOW MEN
ATHLETIC
PHYSIQUE
OVERALL
COVERAGE
ALL THE LATEST ACTION FROM THE
COMPETITIVE PHYSIQUE STAGE
Mens Athletic
Physique up to 1.78m
1 Collen Kekana
2 Ryno Van Heerden
Mens Athletic
Physique O/1.78m
1 Jacques Fagan
2 Hendri Stoltz
Mens Muscular
Athletic Physique
1 Roger De Kramer
2 Andre Pieters
3 Gerhardt Snyman 3 Jason Lopes 3 Juan Pretorius
ATHLETIC
PHYSIQUE
OVERALL
Athletic Physique up to 1.74m Athletic Physique up to 1.78m Athletic Physique O/1.78m Masters Athletic Physique Muscular Mens Physique
1 Sergio van Leeu 1 Zain Bux 1 Martadam Gabier 1 Michael Atkinson 1 Roger de Kramer
2 Sinako Msindi 2 Alex Lovett 2 Arthur Bezuidenhout 2 Olaf Birkner 2 Devonshire Pillay
3 Sithembiso Malevu 3 Melusi Nzimande 3 Antony MdKenzie 3 Harry Nieuwoudt 3 Khulekani Sibiya
www.fitnesshis.co.za 79
SHOW REPORT COMPETITION ROUND UP
IMAGES SUPPLIED
Novice Mens Novice Mens Novice Mens MALE FITNESS
Beach Model Cover Model Muscle Model SPORTS MODEL
1 Caro Geldenhuys 1 Waseem Khan 1 Curtis Roberts OVERALL
2 Raynardt Leng 2 Nelian Harmse 2 Roan Kitshoff
3 Jaco Timmerman 3 Lorona Matee Male Fitness Sports Male Fitness Sports Male Fitness Sports
Model U/24 Model 1.72m & under Model O/1.72m
1 Stephen Blake 1 Clint Arendse 1 Rowhan Rhode
2 Renier Scholtz 2 Thobela Sitokwe 2 Marlon Michaels
3 Xolani Dambise 3 Renier Scholtz
AMINO ENERGY
UNIQUE COMBINATION OF AMINOS & CAFFEINE
100 MG OF CAFFEINE FROM GREEN TEA & GREEN COFFEE EXTRACTS
5 GRAMS OF FREE FORM AMINO ACIDS
10 CALORIES PER SERVING
SUGAR FREE
Not for Sale to Persons Under the Age of 18