Men's Fitness South Africa

Which type of cardio gets you the healthiest and keeps you alive the longest? Curious exercise researchers at the University of Sydney examined 11 different health surveys on more than 80 000 people (average age: 52) over 9 years and found that, amaz

CJ Murphy, M.F.S. Owner, Total Performance Sports, Everett, MA Jim Smith, C.P.P.S. Owner, Diesel Strength & Conditioning Zach Even-Esh Owner, Underground Strength Gym, Edison, NJ Bob Harper Fitness expert; trainer, NBC’s The Biggest Loser Chris Powel

Been slacking off instead of hitting the gym and throwing up some iron? Get yourself an enemy to go after. Okay, not an enemy, exactly, but someone who can give you some stiff competition. That’s the very best motivation to work out, according to US

Love broccoli or hate it, you’ll probably be wanting more of it once you read this. Packed with tons of vitamins, minerals, and antioxidant phytonutrients that help you stay fit and trim, broccoli also contains niacin (alias “vitamin B3”), which help

Boxing gyms have come a long way from the gritty, dank caves Rocky prowled in Philly’s predawn hours. Just as we had the luxury-climbing-gym revolution last year — when men skipped the treadmill to flex their bouldering skills — we’re now witnessing

When it comes to setting personal records in the weight room, it’s natural to focus on sets, reps, and weight. But most athletes give little thought to tempo — the cadence at which a movement pattern is performed. Enter tempo training, which was popu

Getting enough good sleep is one of the best ways to stay fit and healthy. So hear this: The more screen time you put in on your smartphone, computer, or tablet — all day, not just near bedtime — the poorer and shorter your sleep will be, say US Univ

Group gigs are great for Spinning, but in the boxing space? There’s something to be said for starting out by yourself and locking down the basics. But if you’re not sure you’ll like the sport at all, consider taking a few group classes — they are che

Getting plenty of protein post-workout is key to speeding muscle growth and aiding recovery — but what type of protein is best? To find out, researchers at the Arizona State University in the US tracked the diet and workout habits of 70 elite enduran

To develop maximum flavour, paella needs to cook in a thin layer — that’s why paella pans from Spain are wide and shallow but not too deep. As an alternative, use the largest saute pan you have. As paella cooks, the grains should form a loose connect

Can you eat your way to a long life? People in a handful of regions across the globe apparently do. Author Dan Buettner identified seven so-called “blue zones” — places where residents often live past 100 — and analysed the factors that may explain i

As an unmarried man who works really hard, travels a ton, and leads an active social life, I’ve come to accept several less-than-awesome realities about my daily existence. (For starters: I eat way too much take-out, I’m constantly forgetting my toot

If you’re headed to a social event and don’t want to have to beat the cold off with a stick, a denim shirt should be your number one go-to! In our sunny climate not ever y day will require numerous layers to stay warm and t-shirts will always serve y

You’re a 35-year-old desk jockey with the heart of a 60-something couch potato? Join the club, Jack. But there’s hope for you: Wisløff has created a seven-week program that primes your heart for a better fitness age — and burns plenty of fat — in jus

Timothy Noakes, MD, is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He’s one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town t

Corey’s cutting-edge training style, known as “The Calliet Way”, pulls from athletic strength and conditioning techniques and professional bodybuilding fundamentals. His methodology focuses on shaping the desired aesthetic for his clients while deepl

Like most fit guys, you’re probably addicted to numbers. Chances are you know your max bench and squat, and you might have a pretty good fix on your body mass index, too. If you’re super hardcore, you might even know your basal metabolic rate (for th

BENR, JOHANNESBURG You can’t beat a big, hot hunk of Klein Karoo ostrich meat. Ostrich has as much as 21% protein per 100g, with less than 2% fat - making it the leaner, healthier option. Ostrich is also readily available in many grocery stores nowad

Be authentic. “If she’s the one for you, she’ll be attracted to who you truly are”, says Ginnie Love, PhD, author and intuitive psychotherapist. “So be yourself, and if that isn’t enough for her, no worries — it will be for the one who finds you.” Th

According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, Fenugreek helped to reduce body-fat levels and improve total testosterone versus a placebo in a double-blind trial. Additional research has also shown it co

PER SERVING Calories 476 Protein 62g Carbs 18g Fat 16g All drinks are under 200 calories. SERVES 6 - 8 2 tbsp vegetable oil• 1.4kg beef chuck,cut into large cubes1 tbsp kosher salt2 cups minced onion6 garlic cloves,chopped½ tsp cumin1 tsp coriander1

The secret to getting that cut, shrinkwrapped look of a fitness model: Whittling your body fat down to between 6% and 13% (depending on how much you want your abs to pop). To do that, you’ll need to cut about 500 calories a day and adopt a high-inten

Build a body that’s more than just a big slab of meat. Our three-day, ready-for-anything program (next page) is the ultimate combo of traditional lifts, hybrid modifications, and endurance challenges. Trim the extra fat — and keep it off — with our l

This is not your traditional musclebuilding plan. Joint stability, mobility, injury prevention, and explosive power are its cornerstones. “Keanu’s body was put through the wringer”, says his trainer, Patrick Murphy. “I had to implement the safest, mo

If you’re the type who loves walking out of the gym drenched in sweat and shaking with endorphins — this one’s for you. And we’re not just talking about pumping up your pecs and biceps. This is all-out war — not a single muscle will go untouched. No

This routine is built around foundational lifts, but with twists that are less conventional. Each day includes a unique challenge to break up a “routine” workout. In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even y

One ordinary day at his job crafting titanium knee implants for an orthopaedic company turned very scary, very quickly for Johnathan Fuller. Out of nowhere, he broke out in a profuse sweat. Moments later, a sharp pain shot through his chest. “I was i

John Wick has racked up 299 kills since the original film debuted in 2014 — not too shabby for a retired hit man. The staples in his repertoire include judo, jiu-jitsu, gun fu (kung fu with guns), and hand-to-hand combat. But it isn’t just these skil

NOTHING SAYS “I’M ON VACATION” LIKE chilling in your best borrowed terrycloth robe, waiting for someone to deliver a tray of fresh-cooked, delicious food right to your room. But I know what you’re thinking: Room service? It’s the hotel bogeyman! The