SUN, SURF & SIX PACKS!

WE SHOW YOU HOW TO OWN THE BEACH THIS SUMMER

ON COVER: Robert Smith
EVOX MODEL SEARCH WINNER

HIS EDITION
PERFECT
LIVE LIFE LOOKING GREAT
GENETICS VS
HARD WORK

ABS
DECODING
TALENT

12
MOVES TO A
ROCK HARD
MIDSECTION

KINESIO TAPE
HELP OR HYPE?
CARB BACKLOADING
CAN YOU
EAT WHAT
YOU WANT
AND STAY
LEAN?

DE ADLIF T
T
BEAT THE
BONK!
14012

SQUA &
U D O BOTH ON TH E S A M E D AY?
Y O
SHOULD
9 772226 502002
www.fitnessHE.co.za
ISSUE 14 R42.00
NOVEMBER - DECEMBER 2014
PRINTED IN SOUTH AFRICA
OTHER COUNTRIES R36,84 EXCL TAX
[CONTENTS ]

72 Beat
the bonk
Cover image of
Robert Smith
by Richard Cook
REGULARS
Meet the 20 Column
34
winner of the Aesthetically speaking
Evox model
search. See 22 Fitness Tech
page 34. The latest fitness gadgets
26 Ask Fitness His Edition
All your health & fitness questions answered

30 28 Exercise guide
Cable crossover

FITNESS, TRAINING & FEATURES

30 Sun, surf and six packs
Own the beach this summer
34 Cover profile: Robert Smith
We chat to this year’s Evox model search winner
36 Core workout
12 moves to a great midsection
62 46 Carb back-loading
Can you eat what you want and stay lean?
50 Fit experience
5150 Bela Bela triathlon
54 Athlete profile: Richard Murray
Exclusive interview with this elite triathlete
56 Win the war against cancer
Modern man’s most prolific killer

50 36 62 Unilateral training
Massive benefits for your physique and strength
68 Decoding talent

46 72
A look at genetics vs hard work
Beat the bonk
Is fat adaption the secret to becoming
bonk-proof?
74 Compound kings
Should you squat and deadlift on the same day?
80 Kinesiology tape
Does it really help or is it all hype?
88 Off the beaten track
In search of the best alternative gyms in SA
92 Gear guide
Our top training gear picks for the Xmas season
94 Show report
WBFF World Champioships

NUTRITION & SUPPLEMENTS

18 Supplement news
All the latest from the world of supplements
84 Choose your 6 pack
Can alcohol have a place in your healthy lifestyle?

90
Crystal
Mason
[FROM THE EDITOR ]

TIME FOR SOME R & R

are a hardcore bunch. By many accounts, there
@fitnessHE
are few nations on earth who train as much
as we do, particularly in endurance circles. Fitness(His Edition)
But the same holds true in the physique and PUBLISHER
bodybuilding industry. We are constantly ANDREW CARRUTHERS
engaging with athletes who push themselves [email protected]
in the gym every day, every time lifting a little
more, for a few more reps. EDITOR
While there is nothing inherently wrong PEDRO VAN GAALEN
with this mindset or approach – in fact it is an [email protected]
admirable trait - the problem comes in when
DEPUTY EDITOR
it goes on indefinitely, until injury forces us to DEVLIN BROWN
take time off. And forced recovery is the worst [email protected]
kind as you have little control over how long
your layoff will be. CREATIVE DIRECTOR SENIOR DESIGNERS
Sometimes time off does us more good than Tanja Schmitz Jane Horton, Christian Nel
harm. I can personally vouch for that. After my
ADMINISTRATION CONTRIBUTORS &
last marathon – the Knysna Forest Marathon
IMAGE BY RICHARD COOK

Kate Rodney ADVISORY

in July – I was forced to take a break due to ITB Mario Van Biljon
Pedro Van Gaalen and syndrome. Over the course of a month I ran Sean Johnson
Rudi Pretorius with cover PHOTOGRAPHERS
a total of eight times, for a grand total of only Cindy Ellis, Julian Reichman-Israelsohn
athlete and Evox model search
50km. That was less than a third of my usual Richard Cook, Slade; Mark Pearce
winner, Robert Smith.
monthly mileage. However, at my next race, the Hennie Lombard

The Merriam-Webster dictionary defines R & R Skukuza Half Marathon in August, I ran a PB,
as: “rest and recreation; rest and recuperation; taking four minutes off my previous best, and ONLINE EDITOR & FEATURES WRITER
Melanie Heyns
rest and relaxation”. Whatever you take the six minutes off the time I had run there in 2013.
abbreviation to mean, the constant theme in all It really opened my eyes to the power that ADVERTISING SALES
of them is the idea of rest. rest has on the body – your muscular, nervous VINESH NAIR
In our hectic modern lives it’s easy to forget and hormonal systems – as well as your mind. [email protected]
that rest plays a vital role in recovery, repair, From that revelation, I would like to urge you 011 791 3646
growth and performance enhancement. to take some time off this festive season. While
Exercise is actually a catabolic process – it we often preach about the importance of always
breaks down tissue for energy production or striving for more and pushing boundaries,
as a result of the stress imposed. We then use everyone needs to give their body the time it
nutrition and rest to rebuild this tissue. needs to compensate after all that hard work.
However, we live in a culture where most It’s always great to add in a few extra sessions PUBLISHED BY THE MAVERICK PUBLISHING
believe that to achieve more we must do more. over the holidays when you have more time, but CORPORATION
While that may be true of business or finance, before you head out on that extra long run or Publishers of Muscle Evolution and
our bodies are different. Sometimes less is ride, or hit the gym for that killer leg session fitness magazine
more, especially when you add other life you’ve been planning, ask yourself: “How much 011 791 3646
stress to the equation. do I really need it.” www.maverickpublishing.co.za
In preparing for my second marathon race Take a week or two off this holiday. Free your
DISTRIBUTION
this year (I will be running the Nike Soweto mind and body from the stress you impose on
ON THE DOT, Media Park69 Kingsway. Auckland Park
Marathon on 2 November 2014), and a build them year in and year out. I promise you won’t
Tel 011 713 9709 | Rudi Pretorius
up to South Africa’s two most iconic ultra- lose any significant strength, size or fitness.
marathons in 2015, the Two Oceans Ultra In fact, I’m willing to bet that you’ll come back FOR SUBSCRIPTION ENQUIRIES
Marathon and the Comrades Marathon, it is a fitter, fresher and stronger than ever before. [email protected]
concept I’ve had to come to terms with myself. Congratulations to everyone who achieved Tel (011) 473-8700
What I can already say from my experience great things in 2014. With our advice we hope
thus far, and the discussions I’ve had with you’ll achieve even greater things in 2015.
coaches and other exercise specialists about
the ideal approach, is that South Africans Pedro Van Gaalen
Editor No liability is assumed by The Maverick Publishing
THE ENTIRE POSTERIOR
“THE DEADLIFT WORKSTHE BACK OF THE LEGS, AS WELL AS
THE QUADS
WORKS BOTH
CHAIN AND THEREFORE AND CALVES.” Corporation, Muscle Evolution (and M.E’s Fitness) nor any of
MUST READ
THE BACK AND

[TRAINING]
isn't. The deadlift is
demanding exercise,
a highly
both
squat are obviously
movements. They are
strength movements
compound
both
and
exercises that work
the ankles, knees and
have a big carryover
performance, as well
through
hips,
to athletic
as general
It means no more than
two
“What is moderation? of beer per day for men.”
to three 340ml cans
the authors of the information provided in this publication.
The Maverick Publishing Corporation cannot be held liable
physically and neurologically. they make up two of
the three in
in a body life. However, imbalances
Therefore, if you train powerlifting moves.
But beyond the
development between
COLLIN HARRIS

use it on
building sense and
[NUTRITION]
purpose
back training them for the quads, glutes and hamstrings
leg day, suddenly doing of powerlifting, they
are also impact on
not a good can have a negative
the following day is that take
>> ALCOHOL AND
functional movements and can
sporting performance,

CHOOSE
will
idea because your back the body through fundamental

6
more
already have had a
workout. also make the athlete
YOUR BODY

for any advice provided in this publication. The information

movement patterns. This is
most susceptible to injuries. alcohol affects your
body
With the volume that They both involve flexion
and
functional Deputy Editor In terms of how
body builders use the one why you will often see >> BY DEVLIN BROWN, composition, pure
alcohol or ethyl, in
its
extension at more than trainers balance out
movement seven calories per
potential for accumulated Deadlifts are considered purest form contains
fatigue and over-training
joint.
and patterns when programming gram. Add in the sugars,
carbohydrates
a hip-dominant exercise their training. For example
– ingredients
becomes much higher. a quad- and other calorie-dense
beverages and it
squats are considered every hip-dominant
exercise
found in many alcoholic
However, there exercise. Changing quad-
dominant that the consumption
will have a corresponding becomes quite clear

published in this magazine should not be considered as

are different ways to the

YOUR
the squat, by widening and every to significantly
dominant exercise, of alcohol has the potential

ING THE
view the deadlift. Not and
Deputy Editor a stance substantially pull (e.g. bent-over
row) will increase your calorie
intake. These
BROWN, everyone trains like also contain hollow

ANSWERQUESTION:
down
>> BY DEVLIN holding the bar lower have a corresponding
push (e.g. energy-rich beverages
bodybuilder. the you don’t derive any
the back, one can shift bench press). Obviously
this calories, which means
The deadlift and from a their intake.
nutritional value from

AGE-OLD
balance somewhat also carries over to
aesthetic
to contents of
quad-dominant move Some average calorie

SHOULD YOU
and
training too. A balanced alcoholic
incorporate more of popular, ready to drink,

medical advice, please consult a registered doctor. The

is one
proportioned physique spirits plus mix):
beverages (excludes

SQUAT &
the hips. of body

PACK
of the fundamentals calories
Both quad and • Can of beer: 150
building. 100 calories
JAQUES FAGAN

hip-dominant • Can of light beer:

85 calories
• Glass of champagne:
wine:
• Glass of sweet (dessert)
“CHANGING THE SQUAT, 160 calories
120 calories

Maverick Publishing Corporation shall not be liable for

• Glass of red wine:
BY WIDENING THE STANCE

LIFT
120 calories
• Glass of white wine:
HOLDING
SUBSTANTIALLY AND
with alcohol

DEAD
Then there’s the link
Most of
THE BACK,
THE BAR LOWER DOWN consumption and performance. undoing
us have wondered whether
we’re
BALANCE
ONE CAN SHIFT THE all the benefit of our
physical activity or
if
QUAD-
SOMEWHAT FROM A we’re undoing all our
efforts to develop that
of
INCORPORATE taking another sip
DOMINANT MOVE TO
CAN ALCOHOL
any unsolicited material, nor photographs or manuscripts
elusive six pack while
night.
MORE OF THE HIPS.” our beer on a Friday

SAME DAY?
HAVE A PLACE
a
fitness plans. Rather,
building, fat loss or in
SPIN-OFFS

ON THE
be that their efforts
>> POSITIVEd private
IN YOUR HEALTH
drinker's attitude should
>> THEtoBAD
the US National Institute
on the gym or on the field
can still be fruitful
if they
Johannesburg-base
practising
light-to-moderate approach
AND FITNESS
According Caradas believes that
S Alcoholism, the negative adopt a responsible, dietician Ashleigh

STRENGTH BENEFIT
Alcohol Abuse and consumption can

submitted to our publication office. The Maverick Publishing

to alcohol consumption. responsible and moderate
TS FOCUSED
include:
effects of alcohol abuse some positive effects,
AND DEADLIF damage (however see someone enjoy
OF SQUATS WHAT’S IN BEER?
training and the carryover Brain damage, heart harmful effects of
alcohol.
we’re
LIFESTYLE?
while avoiding the
should squat. Whether
heart
discussed his weight fact protect against

W
moderation may in
e all know that we
come
better, to state that everyone performance. It will risk of
And, yes, that includes
beer.
get stronger or move
I t is reasonably fair pancreatic disorders,

W
it has on his sporting have disease), liver damage, made from natural has shown that
Beer is traditionally
trying to build muscle, the two exercises that
is a strength move a weakened immune
system Caradas says research
of the compound, functional agrees that the squat malted barley, cereals,
as no surprise that certain cancers, and positive health effects
prowess ingredients, namely there can, in fact, be
the squat is the king
(with overall carryover), benefits to athletic HILE THERE ARE susceptible to disease.
for the lower body some of the biggest that makes a drinker hops, yeast and water. moderately. She adds
that
and also works the are the squat and deadlift MANY ACTIVE which vitamins,
when drinking beer
it builds up the quads of an elite sportsman Beer is a substance in

Corporation reserve the right to reject any advertising

movements. always people who consume
exercises that should reason everyone will Lambie may not be
a big
all be identified. research shows that
Another of these fundamental However, rightly or
wrongly, the glutes. This is the
a squat on 1) leg day,
2) (and, for the record,
massive for his size).
INDIVIDUALS WHO
DON’T DRINK
>> THE GOOD another side to alcohol,
minerals and antioxidants can
array of nutrients
alcohol moderately
live longer than those
who

74
man but his legs are However, there is Yeast contains a rich
routine is the deadlift. the role it should either programme
quad dominant day,
4) for 70% of his programme ALCOHOL, AND facilitator. When used don't drink at all.
be included in your feared by many and lower-body day, 3) “With Pat, probably when used as a social and beer can contain
significant amounts health benefits associated

84
a bit of baggage: it’s leg day or back sport-specific exercise. mechanics of the hip,
knee CULTURES AND many to unwind and
relax “While some of the
deadlift comes with should you do it on powerlifting or 5) concentrates on the responsibly it helps of magnesium, selenium,
potassium,
with moderate beer
drinking can be attributed
is often less clear; and deadlift of the most effective Mark Steele, strength
and RELIGIONS THAT and this includes many chromium and B of alcohol itself, some
of
play in your programme rest should you have between squat Squats are also one and ankle,” explained have REMAINS AN in social settings, clubs, phosphorous, biotin, to the ether portion
much this feature. leg muscle and strength, for the Sharks. “These FORBID ITS USE, ALCOHOL Members of rugby uniquely attributed
to your
day? If it’s split, how we try to answer in moves for building conditioning coach active individuals. tennis complex vitamins. the benefits can be
your with each other so MODERN SOCIETY. social runners and as a herbal
a few of the questions

without notification, and will not publish

of other muscles in INTEGRAL PART OF soccer teams, golfers, Hops have been revered favourite beer,” explains
Caradas.
days? These are just and work a number to be trained in conjunction few
builds DRINK WITH a few, often share a Some studies alcohol choices, Caradas
workout that fluidity. We concentrate WHETHER IT’S A SOCIAL club members, to name medicine for centuries. Regardless of your
body, so you get a holistic that there is maximum WEEKEND, OR THE after a training session
or
the use of hops alcohol can raise blood
benefits for your training through squats and FRIENDS OVER THE drinks (mostly beers) have pointed towards
FUNCTIO N strength and has huge watch out on force development
power cleans and GENUINE ENJOYMENT
OF A BEER AFTER
in preventing heart disease,
cancer warns that in excess,
levels (thus increasing
TICS VERSUS
the major things to deadlifts. (He also does) EVERY SIP OF game. pressure and triglyceride
as a whole. One of that shows that it’s not leach calcium from
AESTHE A GOOD RACE OR WORKOUT,
exercises,
using specific chest leaning forward while
doing stretch-shortening
cycle There is also evidence and diabetes, although heart disease risk) and can
is about aesthetic development for with the squat is snatches, as well as HAS ITS IMPLICATIONS. in red wine may stimulate osteoporosis risk),
or
ALCOHOL YOU TAKE known whether the amount
do
on shoulders day you means that your core
gets various ingredients

I
understand
n order to fully the the harmful effects that a bones (thus increasing
before all else. As such However, the movement – this movements (plyometrics).” We are all aware of testosterone release.
A study also claims
found in beer is enough
to kidney damage.
the context of this
debate shoulder exercises. too and is often a limiting the carryover for sport could lead to liver or
of So, there we have it, abused, particularly increased circulating

any editorial material nor advertising

body is seen as a grouping entire a good solid workout of alcohol when it’s beer after heavy exercise major health benefits. to enjoying beer’s
that the deadlift works the properly. from the strength and
on our liver and however the mechanism
elicit “The key therefore
one must appreciate different muscles and
muscle factor in doing deep
squats and explosive athleticism the physiological effects testosterone levels, Hops are also known
And what is
perform posterior chain and
therefore
Pat Lambie a few and deadlifts are clear also the societal many used health benefits, is moderation. than two to three
every exercise we groups, which are most
often and the We ran a feature on power gains from squats brain. However, there’s behind this wasn't
ascertained. While
for their calming effect, no more
works both the back of all our magazines and the public at their drinking habits,
one moderation? It means
serves a specific purpose. trained in some kind
of split well as the months ago (past issues to see. damage done to families these reports to justify which could aid in stress
to back of the legs, as and Magzter) where
we is the role it plays impact alcohol has
That may seem obvious routine. Looking at
training are available on Zinio large, not least of which
has to be realistic about
the
management, helping
too often quads and calves. roads. In this country, a
most readers, but far from this perspective,
it is easy a fairly in the carnage on our on our bodies, and
our lives.
to boost the effects of FITNESS HIS EDITION
85
the This may seem like alcohol abuse has is that drinking alcohol a www.fitnessHE.co.za
people simply go through to see that deadlifts
could well to have FITNESS HIS EDITION
77 for instance, cultural of The truth of the matter relaxing drink after
inconsequential thing of the major causes anything in your muscle-

that we feel does not comply with our

motions with their
training For www.fitnessHE.co.za been fingered as one is not going to improve stressful day at work.
cause some confusion. sleepless nights about,
but it
you train delinquent communities.
programmes. instance, on chest day,
Body building, for instance,

2014
84 NOVEMBER - DECEMBER
2014
76 NOVEMBER - DECEMBER

readership audience.
[FROM THE PUBLISHER ]
TAKING A
WORLDLIER VIEW
or a situation, as the truth might be completely
opposite to what I initially saw in front of me.
I’ve come to understand the same about
bodybuilding, fitness and health in general. If you
took all the top people in your chosen sporting
code, stood them in one long line, and asked them
the same questions I can guarantee you that you’ll FROM THE PUBLISHERS OF
get a different answer from each as to what works
best for them in the sport and as individuals.
So what’s my point? Well, it’s simple; there is
more than one way to do things in any sport or
form of fitness. If you ask 12 people their advice,
you’ll probably get 12 different responses. The key,
however, is that if you listen to those people very
carefully you’ll pick up some consistencies in what
they’re all telling you.
Accordingly, what I would ultimately like you to
take from this publisher’s letter is this: My maths
teacher in high school always had a brilliant way
of describing the perfect way to do equations. He
would say, “when you see a paragraph full of text
and numbers just take the meat and throw the
I’ve just returned back from an incredible trip to
the United States to watch the massively popularbones away”. Apart from the fact that bodybuilders
WBFF World Championships in Las Vegas. But tend to eat a lot of meat, what he was really trying
before we hit the strip, a few colleagues and I to say is you need to take the important points and
went to New York for a few days to experience disregard the rest. And that’s the beauty of life
one of the world’s greatest cities. It was an and learning. Whether you travel or not, you can
incredible experience that couldn’t be traded continually expand your horizons and world view
for any amount of money. But it’s not just the by learning to take the important points from the
sights that make travel amazing. When you information you’re exposed to, and disregarding
that which doesn’t apply to you.
travel with the right group of people it makes the
experience that much better, and it’s ultimately It’s been an incredible year for the South African
the experience that matters most. fitness industry. I’m still as proud as ever to
I’ve been privileged to travel extensively work in such a passionate, diverse and incredible
throughout my life, and the one thing that neverindustry, with such remarkable people. I’m also
ceases to surprise me is how travel can broaden excited as there’s so much in the pipeline for next
the mind. When you’re exposed to one place, one year. The few like-minded individuals who drive
city, one suburb and the same urban fabric for the progress of this industry each year are all
too long you become restricted in many ways, no fully motivated to take it one step further, which is
matter how much you’ve travelled in the past. why I can guarantee you that we will keep taking
Your views become narrowed and your opinions the fitness lifestyle forward. I for one am ready to
quick and sharp. take 2015 by the horns, and I promise to continue
When this happens you tend to become promoting more of SA’s finest talent in all the
conditioned to one routine and one way of magazines I publish.
perceiving the world around you. This limits your I’d like to take this opportunity to humbly thank
each and every one of you for continuing to support
ability to look beyond a great many things in your
life and you slowly become closed off to what our efforts in promoting health and fitness, and for
really lies beyond your line of sight. helping to take fitness to new levels in SA.
Travelling to unknown places and experiencing Enjoy issue 14.
Andrew Carruthers
diverse cultures removes life’s blinkers, which
Publisher
expands your view and perceptions as it forces
you to look at how others live and see that there’s MUST READ
more to the world than your own personal
perspective.
It also gets you to think, which is what’s most
important. The day you tell yourself you know it
all or you can’t learn any more is the day you stop
growing as a person. Over the years I’ve worked
on my ability to keep my eyes and mind open and

36
receptive to seeing new things. I always aim to
not accept everything I see at face value, at least
until I can really understand someone, something

OVER 72 000 MAGAZINES PRINTED (COMBINED)

8 NOVEMBER - DECEMBER 2014

 FITNESS NEWS
[ LATEST NEWS AND EVENTS ] OUR TOP FITNESS
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FITPRO
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• 22 November – Open day Naturals competition was recently
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athletes from all over the country. In
the end seven athletes were invited to
participate in the INBA Natural Olympia,
to be held from 6-9 November 2014 in
San Diego, California. As part of their drug testing programme,
INBA SA conducted an analysis of every competitor’s sample provided
at the competition. The testing provided INBA SA with valuable data on
participant’s biological markers and profiles, which enables INBA South
Africa to identify both off-season and future in-contest target testing. The
STANDARD federation will also be conducting education programmes in future for
competitors who wish to broaden their knowledge and compete as natural
BANK
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the country’s premier endurance
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Claremont studio is now offer-
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combination of interval-style
Juniva makes
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result of the new partnership, the one-hour classes in the morn-
motivation, exercise and convenience. Shoppers are ensured peace of
ings and evenings, as well as a
World Triathlon Corporation, owner mind as products sold meet the quality, safety and efficacy guidelines set
40 minute express lunch ses-
of the Ironman brand, has elevated out by the Medical Control Council and other industry bodies. Products
sion. Corporate rates and group
the status of the local event to a bookings are available. To book are chosen in consultation with nutrition and sports experts, and include
continental championship race. your complementary first class manufacturer information, as well as simplified explanations so that
This places the event as one of the call 021-671-5989 or email shoppers know what they’re buying and why. The site also has a ‘Repeat
top six events in the world, and now [email protected]. & Save’ subscription service, which allows you to repeat your order either
offers a prize purse of $150,000 Class schedules are available quarterly or every month. This ensures your products are conveniently
for professionals, increased world at www.sweat1000.com. The delivered to your door as frequently as you require. There are currently
championship qualifying points studio is located on the corner
over 1,500 curated vitamin, sports nutrition and weight-loss products
of Protea and Dreyer Street,
and 75 qualifying slots to the World available for purchase on the site, backed by fast delivery and an enjoyable
Claremont.
Championship in Kona, Hawaii for and easy-to-navigate online shopping experience.
amateur athletes. For more info or to buy visit www.juniva.com.

PUMA LAUNCHES NEW GENERATION MOBIUMS

Puma recently unveiled the Mobium Mobium Band for enhanced propulsion
Elite Speed and Mobium Ride at toe-off; the Windlass Chassis to
running shoes, which offer improved facilitate the expansion and contraction
technology, additional features of the midsole; and Forefoot Expansion
and reconsidered structuring. The Pods to expand and contract with the
Mobium Elite Speed is the second movement of the foot. The new Mobium
generation of the ground-breaking Ride (R1,699) features a Mobium Band
Mobium Elite, and is built for the built for a heel striker. It also features
mid-foot or forefoot striker looking an all-new Adaptive Fit in the heel,
to run faster, while the Mobium Puma’s EverRide+ injected blown
Ride – a new addition – is built for rubber in the forefoot outsole and a
the more traditional heel striker in decoupled heel crash pad for the initial
need of an everyday running shoe. heel strike phase. Visit www.puma.
The Mobium Elite Speed (R1,999) com and follow @PUMASouthAfrica on
comes with three technologies: the Twitter for more details.

www.fitnessHE.co.za FITNESS HIS EDITION 11

 FITNESS NEWS
EVENTS CALENDAR >> NIKE SOWETO MARATHON >> CORONATION DOUBLE CENTURY
>> FNB WINES2WHALES The Nike Soweto Marathon is much more than The Coronation Double Century team cycling
Close to 5000 eager mountain bikers will once just a race - it’s about bringing people together event, now in its 22nd year, is limited to 230
again take on the popular FNB Wines2Whales and reminding them how far we have come as a teams, with up to twelve cyclists competing per
mountain bike events in November. Participants nation. Celebrating the rich heritage of Soweto, team. The demanding but scenic route passes
of this three-day stage race can choose between six significant sites have been selected and will through the Overberg region, including Montagu,
the Adventure, Ride and Race events. Starting in be dotted along the marathon route, including the Tradouw Pass and the tough 7km Op De
the Winelands of Somerset West, teams of two Chris Hani Baragwanath Hospital, Walter Sisulu Tradouw stretch.
riders (male/female/mixed) will cross through Square, Vilakazi Street and Hector Pieterson Date: Saturday, 22 November 2014
(and over) 13 wineries, 26 private farms, six Memorial. The Nike Soweto Marathon is a Venue: Swellendam, Western Cape
mountains, historic roads and mountain passes, qualifier for both Comrades and Two Oceans. Distance: 202km
nature conservation areas (including the Like the CoronationDC Facebook page for regular
Date: 2 November 2014
Kogelberg Biosphere) before finishing within event updates, or follow @TheCoronationDC
Venue: Nasrec Expo Centre
sight of the famous whales of Hermanus. on Twitter.
Distances: 10km, 21.1km or 42.2km
Dates: 31 October 2014 - 09 November until
Follow all the updates on Twitter via @
2014
SowetoMarathon and to be part of the
Venue: Somerset West, Western Cape (start) conversation by using #werunsoweto or
>> TSHWANE CITY MARATHON
and Hermanus (finish) Runners, joggers and walkers will have the
#PeoplesRace. Visit www.sowetomarathon.com
For more info ‘like’ Wines2Whales on chance relive a moment in history at the inaugural
or Nike Stores at The Zone @ Rosebank and
Facebook, follow @w2wmtb on Twitter, or visit Tshwane City Marathon, along a route that
Sandton City for more info. incorporates Nelson Mandela’s final cortège
www.wines2whales.co.za.
procession through the streets of South Africa’s
>> RUN-A-MILE W capital. This event is more than just a road race,
Puma and Bo ITH PUMA fun run and walk as it gives everyone the
rn 2 Run At opportunity to experience and commemorate a
launched th hletics Club
e Puma Ru have moment of world history while taking in the
which will se n-a-Mile se
e traditional ries,
long races , fast paced beauty and historical landmarks of the City of
taking plac mile-
2 Run club e in each of Tshwane.
regions. Ea the Born
runners of ch series ca Date: Sunday 14 December 2014
all levels, ra ters for
and furious nging from Venue: Tshwane City Centre
sprint with a fast
co-worker friends or a Distances: 42.2km, 21.1km, 10km, 5km
dash, to a ph 4x400m
amongst se ot o finish challe Visit www.tshwanecitymarathon.co.za
rious compe nge
Dates and ve titors. for entry details.
nues: 8 Nov
(Durban) an em ber 2014
d 6 Decembe
(Johannesb r 2014
urg).
>> REEBOK SPARTAN RACE For more in
fo and for on >> SANLAM CAPE MILE
The Spartan Race Series will make its debut in visit www.b line pre-en Entries for the Sanlam Cape Mile opened on
orn2runac. tries
Johannesburg in November, offering participants or www.pum co.za/sprint Wednesday, 1 October 2014, with the open water
a.com. -series
a test of endurance, strength, agility, speed, swim debuting in the Western Cape in 2015.
dexterity, balance and co-ordination. Courses are Participants in the Totalsports Xterra South
constructed with a focus on the venue’s terrain. African Championship presented by
The race is timed and judged by marshals and the Rehidrat® Sport are invited to enter the Sanlam
results are entered into the global Spartan Race Cape Mile as a warm up at a discounted rate.
Series rankings so that participants are able to Date: Saturday, 14 February 2015
compare times with Spartans all over the world. Venue: Eikenhof Dam, Grabouw Country Club
Date: 1 November 2014
Events: Spartan Sprint (5km+) and the Spartan
>> PENNYPINCHERS ORIGIN OF TRAILS Distances: 1 mile or 500m
The Pennypinchers Origin Of Trails two day For more info follow @CapeMile on Twitter or
Super (12km+) mountain bike stage race returns to the Cape Mile on Facebook, or email
For more info or to enter visit picturesque Stellenbosch region in November. The
za.spartanrace.com. route combines a vast network of world class
trails with beauty and exclusivity. Riders are given
the unique opportunity to experience a spectacular
combination of single-tracks that have been
previously unknown to the mountain biking
community of Stellenbosch.
Date: 28-29 November 2014
Venue: Stellenbosch
Events: Three entry options - Long (70km, 70km),
Medium (70km, 40km) or Short (40km, 40km).
For more info follow @OriginOfTrails on Twitter,
‘like’ Stillwater MTB Events on Facebook, email
[email protected] or visit
www.stillwatersports.com.

12 NOVEMBER - DECEMBER 2014

 HEALTH NEWS
[ ]
HEALTH TIPS FOR MEN

BENEFITS
BY MELANIE HEYNS, FEATURES WRITER

COCOZONE TER OF EATING

COCONUT WA
sourced from
BEETROOT
CocoZone is 100% pur
the tro
e coconut water
pical islands of the
1. Lowers blood pressure
ted from young,
Philippines. It’s harves
ts and bot tled on site to 2. Boosts stamina
green coconu
consistent quality and
ensure a natural and 3. Fights inflammation
% pur e coconut water drink
taste. The 100
servatives, sugar or 4. Delivers loads of nutrients and vitamins
contains no added pre
ene rs, and is gluten- and
artificial sweet 5. Has cancer-fighting properties
lactose-free. The
product is rich in
vitamin C, which
boosts the immune
system, and also Did you
contains more
potassium than two
know that
bananas (ensuring the average
optimal muscle
function, heart
person’s feet
rhythm and lower have 500,000
blood pressure).
This all-natural
sweat glands MADE IN
drink has also and can
been proven to be
more effective at produce more MOVEMBER
rehydration than
water, which makes
than a pint of Movember is responsible for the sprouting

it suitable for active sweat a day? of moustaches on millions of men’s faces

around the world, including South Africa,
individuals and in November each year, to raise funds
those looking for and awareness for men’s health issues,
a festive season specifically prostate and testicular cancer.
hangover cure. In South Africa there’s still a stigma
around testicular and prostate cancer,
which means men don’t often talk about
issues they’re experiencing and concerns
they may have, which impacts early
detection. Movember encourages men to
become Mo Bros by signing up on www.
movember.com. The rules require each

WINTERGREEN
Mo Bro to start November clean shaven,
and to grow and groom a moustache for
the entire month, effectively becoming

RANGE
a walking, talking billboard for the 30
days of Movember. Through this action,
and encouraging others to do the same,
Wintergreen’s comprehensive range
Mo Bros prompt private and public
of anti-inflammatory, muscle soothing
conversation around the often ignored
and pain-relieving products include
issues of men’s health. In addition, fund
Arnica Oil (R54.99), Ice Spray (R54.99),
survivorship and research programmes
A shocking 55% of all life Joint Support Spray (R69.99), Icy
are developed in conjunction with
claims caused by heart Arnica Gel (R44.99-R79.99), Anti-
Movember South Africa’s men’s health
Chafe Cream (R44.99-R99.99), Menthol
disease occur in men partner, the Cancer Association of South
Hot Gel (R44.99-R99.99), Hot Muscle
aged between 41 and 50, Cream (R44.99-R99.99), Relaxing Bath
Africa (CANSA). These programmes aim
outpacing any other cause Soak Granules (R54.99), and Foaming
to provide men with the best choices and
treatment options available.
in this and any other age Bath Tonic (R54.99). Available from
group. Heart attacks are Sportsman’s Warehouse, Cape Union Mart For more info check out @MovemberRSA
and selected Dis-Chem stores.
the leading cause of death on Twitter or visit www.facebook.com/
FOR MORE INFO VISIT MovemberSouthAfrica.
amongst men. (Health24) www.wintergreen.co.za.

14 NOVEMBER - DECEMBER 2014

 NutriBullet
launches in SA
Celebrities, scientists, foodies, sports stars, home-makers,
entrepreneurs and dietitians around the world are using the
NutriBullet extractor to get all the benefits of consuming more SPRUCED UP
raw food. Unlike everyday juicers and blenders that remove all
the fibrous pulp from fruits and trap the best vegetable chunks
SEX DRIVE
in their blades, the NutriBullet completely breaks down raw Oats produce a chemical
ingredients to their most nutritious, most absorptive state – in that sends testosterone into
just 30 seconds. The NutriBullet's unique cyclonic blending the bloodstream, which then
action, powered by its 600-watt electric motor, shreds, cracks, increases orgasm and sex drive
grinds and breaks down tough seeds, stems and skins from
unprocessed food. The end result is a raw, smooth, nutrient-
as a result. Vitamin C in citrus
packed super-drink that can work as a breakfast smoothie, kids'
fruits can also boost a man’s
smoothie or healthy snack. sperm count, so eat up!
Purchase yours online at www.NutriBullet.co.za or by calling
0861 777 997 for R1,995.

STRETCHING:
IS GOOdDcircFuO R
WASH UP 1. Increase
la on
ti

REGULARLY A SINGLE
2. Flexibility
3. Increased ran
ge
BACTERIA CELL of motion
CAN MULTIPLY TO ement
BECOME MORE 4. Stress manag
n of
5. The alleviatio
THAN 8 MILLION
CELLS IN LESS
THAN 24 HOURS.
SO JUST IMAGINE
lower back pain
WHAT’S ON THE
TOILET DOOR

HOW MUCH EXERCISE IS ENOUGH?

HANDLE, THE
TAPS AND THOSE
DUMBBELLS
AT GYM?
How much daily exercise do you
need to derive genuine health
benefits? “Would you believe as little as five to ten
minutes a day?” asks Dr Linda Steyn, President of the South
African Society of Physiotherapy (SASP). “More and more
research is piling up that shows that you really don’t have
to sweat it out for hours in the gym to reap serious and
long-term health benefits,” Dr Steyn explains. “In July, for
example, a paper published by the Journal of the American
College of Cardiologists concluded that all you need to do is
run for just five to ten minutes a day – and at slow speeds
too, less than ten kilometres an hour – and this is associated

Did
with a marked reduction in deaths from both cardiovascular
disease and all other causes.” In fact, anything that gets you

you knoowut
out of your seat and moving could boost your health. Another
study published in April this year showed that older adults

that sixeople who simply engaged in light activities such as housework

of 10 p ave
were less likely to be disabled by osteoarthritis than those
who spent more of their time sitting. Working a little harder –

who h g for example doing 30 minutes of daily activity that leaves you Find your nearest

hearin e
a little breathless – increases your overall fitness. Either way, physiotherapist
always consult a physiotherapist before starting any exercise by calling SASP on

loss ar programme to get an assessment of any musculoskeletal (011) 615 3170.

men?
problems you might have.

www.fitnessHE.co.za FITNESS HIS EDITION 15

 HEALTH NEWS
[ HEALTH TIPS FOR MEN ]

POMEGRANATE
POWER
Two recent studies suggest that

TRAVEL DIET THE BODY’S

pomegranate juice may help fight
prostate cancer. In one study, scientists

DESTROYERS
Eating healthfully can be extra-
LARGEST
TISSUE (BY
grew cells from highly aggressive cases
of human prostate cancer in tissue
cultures. Pomegranate fruit extracts
challenging when you’re travelling, MASS) IS slowed the growth of the cultured cancer
in transit, or dining out. Cardiologist GENERALLY cells and promoted cell death. The
and chef Dr. Mike Fenster, author of researchers then implanted the cancer
‘The Fallacy of the Calorie’, lists five
SKELETAL cells in mice. The group of mice that
medically-based food facts to help you MUSCLE, WHICH received water laced with pomegranate
correct common dietary deceptions this ACCOUNTS FOR juice developed significantly smaller
festive season: tumours than the untreated animals. In
1. DIET SALAD DRESSINGS ARE APPROXIMATELY the second study, a preliminary study of
EQUALLY, OR MORE, DETRIMENTAL. 45% OF BODY men with prostate cancer showed that
Even “light” dressings may not be
the healthiest choice. Whether it is
WEIGHT IN MEN pomegranate juice lengthened their PSA
doubling time from 15 months before
low calorie, low fat, or regular salad AND 36% IN treatment to 54 months on the juice.
dressing, it’s often loaded with omega- WOMEN. (health.havard.com)
six polyunsaturated plant oils. Rather
opt for a little olive oil, vinegar, fresh

TRANSDERMAL
lemon juice or nothing at all.
2. BURGERS BEAT DELI MEAT. Fresh

MAGNESIUM OIL
red meat that isn’t over-processed is
better than highly processed meat and
meat products that are typically used
in deli sandwiches, which are often Magnesium deficiency is more prevalent than most people care to admit, and
presumed to be healthier options than a lack of this important mineral has significant health implications (refer to
burgers. our previous issue for a full feature on magnesium deficiency). Transdermal
3. DIET DRINKS ARE TIED TO DISEASE. Magnesium Oil from BetterYou is sourced from the ancient Zechstein seabed
Studies have shown that women who below Europe, which is widely regarded as the most potent source of magnesium
drink more diet drinks are heavier and chloride. The product is currently undergoing a trial in Harrow, UK, but various
have an increased risk of diabetes and other studies have proven the effectiveness of transdermal application. In one
heart disease. 12 week trial, 89% of subjects improved their magnesium levels by almost
4. UNDER-SALTED FOOD MAY BE A DIET 60%. BetterYou Magnesium Oil is among the purest, naturally filtered and most
DISSERVICE. A properly seasoned soluble sources available as it allows the mineral to reach body tissue through
meal tastes good and leaves us more the skin, effectively and quickly. In this way, essential magnesium enters the cells
satisfied, and therefore less likely to immediately, replacing lost magnesium, and is scientifically-proven to boost
binge. What’s more, adding salt to levels. Available in SA at Dis-Chem.
fresh food only accounts for about 5%
of daily intake.
5. LOW CHOLESTEROL ADVERTISING IS
A FAT TRAP. Foods and menu items
promoted as “healthy” because they’re AWESOME The nutritional value of 100g of
Pouyoukas whole rolled oats

OATS
delivers 1785kj, 10.7g protein, 61.6g
“low in cholesterol” are often loaded
carbohydrate, 10.4g fat and 10.2g fibre.
with fat, sugar or other additives that
For a great start to the day, cook half
cause more harm than a three egg Rolled oats a cup of Pouyoukas whole rolled oats
omelette ever could. are a car-
bohydrate- with one cup of water (or half water,
rich, low-GI, half milk), add some fresh or frozen
To read more about “Why the Modern
low-sodium berries, drizzle with honey and top with
Western Diet is Killing Us and How to
Stop It” pre-order Dr. Fenster’s book
food source some crushed almonds.
that is rich Available in 450g packets from
at www.CardioChef.com.
in soluble Pick ‘n Pay, Spar and Checkers. Visit
fibre. www.pouyoukas.co.za for more info.

16 NOVEMBER - DECEMBER 2014

 SUPPLEMENTS
[ MUSCLE >> STRENGTH >> NUTRITION ]
BUCHULIFE JOINT HEALTH CAPSULES
Buchulife Joint Health Capsules offer a powerful yet safe treatment for muscular
and joint pain, as well as stiffness and injury resulting from exercise. They are
made from naturally sourced ingredients that include salmon oil, which is rich
in omega-3, and Buchu oil, which has been scientifically proven to aid in the
reduction of pain and inflammation, support healthy joints and connective tissue,
promote a healthy heart and cardiovascular function, and optimise exercise
recovery and overall wellbeing. Available at selected stores and pharmacies
nationwide at a RRP of R129.99. Visit www.buchulife.com for more info.

BSN N.O.-Xplode
The new BSN N.O.-Xplode is designed to deliver explosive
energy, maximum performance and enhanced endurance GNC PUREDGE™
thanks to a new formula called the Master Performance Blend,
ENERGY
PERFORMANCE
along with maximum taste and first-rate mixability. The Thermic
Energy™ blend helps deliver explosive energy, enhancing
workout intensity from start to finish, while the Endura Shot™
blend, which features a concentrated beta-alanine blend, helps ENERGISER
to enhance workout capacity. The Myogenic Matrix™, which General Nutrition Corporation (GNC)
features an advanced creatine blend, helps every athlete reach Puredge™ Daily Energy Performance
their goal of maximising performance. Available at selected Energiser is a pre-workout product
supplement retailers countrywide. that uses only natural ingredients. It
contains healthy carbohydrates for a
quick, energising pre-workout boost,

BIOTONE
Biotone is an energy tonic supplement that
MUSCLE WORKS
REBRANDS AND
and ingredients like green tea, black
tea, guarana and rhodiola. The product
is also registered with Informed-Choice,
offers a slow release of energy (over an eight REFORMULATES a globally-recognised quality assurance
hour period) and a low sugar content. Biotone With the recent acquisition of German-sourced whey, programme. This means that the product
contains Kola Nut extract, used for centuries local supplement manufacturer Muscle Works has has been quality reviewed, and undergone
in Africa to combat physical and mental fatigue set its sights on establishing itself as a quality brand rigorous testing to make sure that it is free
due to its unique mix of caffeine, theobromine that utilises high-end ingredients in every product. To of substances that are banned in sport by
and tannins, which is combined with phosphorus support this initiative Muscle Works has undergone the World Anti-Doping Agency (WADA).
and manganese. Available at Dis-Chem stores a rebranding to accompany the reformulation of Available at GNC concept stores for R475.
and selected old favourites, as well as the introduction of new Visit www.gnc.co.za/stores for more info.
pharmacies products in their offering to the public. Among these
nationwide products is an anabolic fat burner for men, as well as

SOLALMAN™
for R125 (20 the newcomers “Hydro-whey” and “Hydro-casein”,
ampoules). which fall into the Pro Series range. Look out for
the 5 stars indicative of this range. Muscle Works Solalman™ is a comprehensive nutraceutical
have also acquired a new face to promote the brand, formulated for men of all ages. It provides
well-known fitness professional Mark Pearce. Mark vitamins, minerals, nutrients, omega 3 oils,
will also be working in the company full-time and probiotics and other nutraceuticals, including
contributing towards product development suggestions co-enzyme Q10, niacin, magnesium glycinate,
and marketing. Check out the press and lycopene, zinc, selenium, vitamin D3, rhodiola
www.muscleworks.co.za for more info. rosea herbal extract and spirulina, to meet the
everyday health requirements of men.

USN’S HARDCORE
Available at all leading pharmacies and health
stores nationwide for R342.
Visit www.solal.co.za for more info.
WHEY GH
USN’s Hardcore Whey gH has not only been rebranded, but it now
also offers a higher 26g protein value per serving (33g), making
it a superior ultra-anabolic whey protein product. It has been
formulated to include the acclaimed Crea-Grow Power Stack,
Testobolic Z-Mag Stack and Hypervol Glycotrans System, which
contains a stack of high-impact compounds to further increase
lean mass. The formulation has been specially developed as a
post-workout supplement, ensuring the rapid transportation of
vital muscle-building nutrients into the muscle cell to amplify
the effects of recovery and the addition of new muscle mass.

18 NOVEMBER - DECEMBER 2014

COLUMN
[AESTHETICALLY SPEAKING]

ABOUT MARK PEARCE:

Mark “lives for fitness”.
He was the face of one
of South Africa’s biggest
sports nutrition companies
for five years, making his
blonde hair and abs syn-
onymous with fat burners
and diet products. In 2007
>> BY MARK PEARCE, fitness model and Muscle Works sponsored athlete he won a “look” competi-

TRAINING
tion with a leading global
men’s magazine title. He
has subsequently appeared
on the cover of the local
version twice and, more
recently, on the cover of a
German issue.

FOR AESTHETICS
T
RAINING ARTICLES ARE TRICKY. WHENEVER I SEE “ULTIMATE Despite what I’ve achieved in my career so far, and the industry
BICEP WORKOUT” OR “BEACH READY IN 4 WEEKS” I qualifications I hold, and my experience as a personal trainer, I still talk
IMMEDIATELY TUNE OUT. THE PROBLEM IS EVERY BODY IS to knowledgable people every week and ask for their advice and points of
UNIQUE, BUT TOO OFTEN WE’RE MADE TO BELIEVE THAT view. This is how I have acquired my knowledge and know-how over the
THERE IS AN “ULTIMATE” WORKOUT OR DIET. THIS IS A years, which I now use to help most, if not all, of my clients to their dream
FANTASY IF WE’RE HONEST. body. My analytical brain, developed and honed during my bachelor of
As a successful model, athlete and professional in the health and fitness science degree in maths, has also helped me find the most logical methods
industry people tend to assume that because I got there, I’ve always been to optimise workouts. In this series of columns I will share these insights
there. This is certainly not the case! From my experience I can tell you that with you.
achieving your goal/s is dependent on your knowledge, and your effort, in
equal amounts. “THE TRUTH IS THAT MOST PEOPLE
Most guys who ask for advice tell me that they’ve got their workouts
down to a ‘T’, and that they’ve been training for years. My question then is:
DON’T REALLY KNOW WHAT TO DO,
“why haven’t you achieved your goals yet?” AND THE AMOUNT OF POOR OR
The truth is that most people don’t really know what to do, and the MISLEADING INFORMATION AND BRO-
amount of poor or misleading information and bro-science out there can
often lead guys down the wrong path. I know this from experience, having SCIENCE OUT THERE CAN OFTEN LEAD
started at the bottom, and making mistakes along the way. GUYS DOWN THE WRONG PATH.”
IN THIS SEGMENT I WILL FOCUS ON WORKOUT STRUCTURE:

1 THE WARM UP
Regardless of your goal, every
workout should start with light
your heart to pump faster than at
rest, and your blood will become
saturated with oxygen, which your
Testosterone levels drop anywhere
between 45 and 60 minutes into
training, and you'll also extend
while also keeping the muscle
long and elastic after a tough
concentric training session.
(60-65% of your maximum heart muscles will need as soon as you your time spent in a catabolic The second is to do another 15-
rate) cardiovascular exercise. To start lifting. This usually takes (muscle breakdown) state. 20 minutes of light cardio (at the
get a rough estimate of what that around 10 minutes. same heart rate as your warm
is use this equation:
220 - your age = maximum x 0.6
You'll know if you are exceeding 2 WEIGHTS
A weight training session
3 FINISHING OFF
There are two ways to end
a workout effectively. The first
up). This is your most effective
time for burning fat as your body
converts adipose tissue (fat) to
this target if you can't talk to the shouldn't take more than is to stretch lightly for about 5 glycogen as muscle and liver
person next to you or need to 45-50 minutes. If you're minutes. This is good for guys glycogen stores were depleted
keep catching your breath when training for longer you aren't who are purely looking to gain during the workout. As such, this
doing so. The warm up stimulates training hard enough. More time muscle size and strength as light cardio session will speed up
your muscle support systems, on the floor doesn't make your it allows lactic acid and other the fat burning process. This is
which includes your lungs and muscles bigger or stronger. exercise metabolites to be the better option for guys who are
vascular system. This will allow In fact, it can do the opposite. flushed from the muscle quicker, trying to cut more than build. ■

20 NOVEMBER - DECEMBER 2014

 FITNESS TECH
[ THE LATEST GEAR ]

GARMIN PARTNERS WITH

TOMTOM RUNNER CARDIO MYFITNESSPAL
The TomTom Runner Cardio GPS sport watch offers a built-in
Garmin recently announced a new partnership with MyFitnessPal, a
heart rate monitor, eliminating the need for a separate chest
calorie counting platform which is available for free via the web or a
strap. Runners can select one of five intensity zones to match their
downloadable app. The
training goals and will receive alerts to know whether they need
MyFitnessPal App displays
to speed up or slow down. Runners can see real-time heart rate,
a daily calorie consumption
distance, pace and other essential running information at a glance,
goal which users will
while running.
need to follow to achieve
their desired weight goal
whether it is to maintain,
lose or increase their overall
measurements. When users
link their Garmin Connect
profile to MyFitnessPal,
exercise sessions using
vívofit or Forerunner 15
will sync and be viewed
as calories burnt on the
MyFitnessPal platform. This
will benefit users and assist
R3,799.00 them in managing their
weight goals, encourage
them to stay active and eat
more healthily. Other Garmin
TomTom Multi-Sport Cardio available for R4599.00. owners will be excited to
TomTom Multi-Sport Cardio Bundle (includes altimeter, know, the full Forerunner
cadence and HRM) available for R5599.00. and Edge range will be
compatible later in the year.

GIFT GUIDE
SPOIL YOURSELF OR A
SPECIAL SOMEONE WITH
THESE GREAT FINDS

SUUNTO AMBIT3
The new Suunto range of Ambit3 Bluetooth® Smart compatible devices,
which integrate with the new Suunto Movescount App, consists of the Suunto
Ambit3 Peak and Sport GPS watches. Both devices and the app make use of
the Suunto Smart Sensor for heart rate monitoring and other metrics. Users
can track sports, adventures and everyday moves with the watches, and with
the free Suunto Movescount App (currently available for iPhone and iPad,
with an Android version coming soon) for smartphones. They can also upload Available
exercises, change watch settings, get notifications, relive and share activities from Makro,
and adventures wirelessly while on the go. The Ambit3 Sport is ideal for DionWired,
multisport athletes as it offers specialised features for running, swimming Game and
and cycling, which include accurate pace, route navigation, tracking, and Sportsmans
recovery time. The Ambit3 Peak is ideal for serious adventurers and athletes, Warehouse.
offering outdoor functions such as route navigation, barometric information, R169
altimeter with FusedAltiTM, 3D compass and other outdoor specific features,
as well as all the sports functionality available in the Sport. The Peak also
has double the battery life (up to 50 hours in GPS mode) compared to the
Sport. For more info visit www.Suunto.com.
PHILIPS SHQ1200 ACTIONFIT
EARPHONES
These earphones are designed for a secure and comfortable
fit, with anti-slip rubber ear caps that keep the earphones in.
Three ear cap sizes are available for optimal fit. The kevlar-
reinforced cable offers ultimate durability and a cable clip and
protective pouch for easy use and storage are included. The
earphones are sweat resistant and rain proof.

22 NOVEMBER - DECEMBER 2014

 GARMIN
EDGE 1000
The Garmin Edge 1000 is
a top of the range cycling
computer that offers
additional features such
as advanced segment
capabilities, the ability to
instantly post routes and
rides on social media, the
ability to enjoy the benefits
of live tracking and upload
or download data from
Garmin Connect. The large
3” high-resolution colour
touch screen display can
alert cyclists to incoming BREVILLE
calls and text messages.
Comes preloaded with
HEALTHSMART GRILL
Healthier eating is a whole lot easier thanks to the Breville
Topo Pro mapping and HealthSmart Grill (BGR200), which enables you to either grill on a flat
other points of interest plate to lock in all the flavours, or to tilt the grilling plate so that the fat
like parks and trails, and drains into a dishwasher safe, removable drip tray. The grill also has
provides turn-by-turn seven adjustable height settings for the top plate to prevent delicate
directions to destinations foods such as fish getting squashed, and means you can use the top
or routes. plate to cook eggs over easy without flipping. The brushed stainless
R9999.00 (bundle includes steel grill has cast aluminium non-stick plates.
HRM3 and the new speed
and cadence sensors) Available from @home stores for R1,399 (includes a one year
replacement warranty)

GOPOLE ACCESSORIES
The range of GoPole products makes it possible for anyone, from the
professional photographer to the average GoPro users, to capture
memorable moments from unique angles with ease. The GoPole range
consists of the GoPole Arm, Bobber, Evo, Grenade and Reach. The GoPole
Arm allows photographers to capture surroundings while being present in
all the shots captured too. It’s a two-piece extension that can be connected
to any GoPro or GoPole mount. The GoPole Bobber contains multipurpose
device functions, converting from handgrip to a floatation device to
ensure better water resistance. The GoPole Evo is a transparent floating
GoPro camera extension pole. The GoPole Reach extension pole makes it
effortless to capture the action from various angles.
GoPole
GoPole Arm –
Bobber – R399
R499

Available for R6,349.

GARMIN FORERUNNER 620

The Garmin Forerunner 620 offers advanced features such
as recovery advisor, race predictor and VO2 max. These
features help runners train smarter and achieve new goals.
When paired with the new HRM-Run monitor, the 620 also
provides feedback on running form. Recovery advisor takes the
GoPole Evo – R799
guesswork out of recovery between workouts, and the touchscreen
GoPole Reach – R899
display is responsive enough to operate with running gloves. The
Available locally through A-tek rechargeable batteries last for six weeks in watch mode and 10
Distribution at Incredible Connection. hours in training mode.

www.mensfitnessmag.co.za Men’s Fitness 23

 ACID-ALKALINE
BALANCE
Do you have any questions?
Email [email protected]
and one of our experts will

Q
answer it for you.

MEN’S FITNESS

QA
I’ve heard that high walls. Acidic blood causes dam-
acid levels in the age to the vascular system that ACIDIFYING
body actually makes
you hold on to fat
can lead to an embolism in the
brain or other organs. To prevent
FOODS
as the fat lines the this the body produces choles- Barley
arteries to prevent it from terol that acts like a patch or

&
being burnt. Is that true and band-aid to protect the damaged Beef
what supplement can be taken areas until they can be repaired.
to restore natural pH balance? I suspect that this fact has been Beer, Wine & Spirits
Will a supplement like Manna misinterpreted and inaccurately
pH Balance help? Lionel communicated to you. That being Butter

A
said, it is 100% true that a healthy
That is absolutely not pH balance is crucial for a healthy Cashews
ALKALISING true. It is true, how-
ever, that the body
body, and is essential if we want
Cheese
FOODS uses cholesterol
our physiological processes to
operate optimally. As muscle
Almonds to “patch” damaged veins and ar- building and fat loss are two of Corn
teries. Cholesterol is produced in the physiological processes that
Apple response to the damage being Lamb
we would ideally like to opti-
Apricot done to the inside of the artery mise, it’s important to maintain a
Legumes
healthy pH balance.
Asparagus
While supplements like Manna Lobster
Avocado pH Balance, Dr. Auer’s Base
Grapes
Powder or A Vogel’s Multiforce Al- Milk
Banana
Herbs & Spices kaline Powder can certainly assist
Berries in neutralising excess acidity, thus Pasta
Limes
maintaining a healthy blood pH
Broccoli
Melon (which incidentally is around 7.4), Peanuts
Carrots no supplement in the world is
Mushrooms Pecans
likely to overcome the detrimen-
Cauliflower
Nectarine tal effects of an overly acidic diet.
Cherries For this reason your daily food Pork
Onions
choices are the most important
Chicken breast Potatoes
Orange factors when it comes to ensuring
Cucumber a healthy pH balance, and that
Peach Rice
your health and physique goals
Eggs
Pear are achieved.
Rye
Flax seeds With this in mind I have
Peas
included a simple table with Salmon
Pumpkin seeds
Peppers some common acidic and alkaline
Sunflower seeds foods. Whenever possible choose
Pineapple Shrimp
a greater proportion of alkaline
Fresh and mineral water
Pumpkin foods over acidic ones. It is also Tomatoes
Green tea important to drink plenty of
Squash
fresh water every day, exercise Tuna
Fresh fruit juice s
Vegetable juice regularly, get lots of fresh, clean
Garlic air, and a regular dose of sunlight. Walnuts
Watermelon
With this approach you’ll be well
Grapefruit
Whey protein on your way to the lean, healthy, Wheat
alkaline body you desire.
Yoghurt
QUESTION WAS ANSWERED BY MARIO VAN BILJON NHDIP: MICROBIOLOGY

26 NOVEMBER - DECEMBER 2014

 [EXERCISE GUIDE]
FOCUSSED MOVEMENT TRAINING >> EXERCISE DEMONSTRATED BY Jaco de Bruyn, WBFF pro athlete
>> PHOTOGRAPHY BY Cindy Ellis
>> LOCATION Body Conscious Gym

THE MOVE
TIP: Keep your head
and neck in a neutral

Cable crossover
position, with a slight
arch in your back
throughout the entire
a.k.a. standing cable flye or high-to-low cable flye movement.

what it The constant tension of this cable exercise helps

works
to isolate the chest muscles more effectively
and floods them with nutrient-rich blood for
massive post-workout pumps and better muscle
development and definition.

TIP: Control
the movement
of the cables

>>>>
as you return
to the starting
position as the
backward pull
of the cables
will throw you
off balance.

NOTE: When using heavier weights bend STARTING:

over more at the hips to position your Grasp two opposing high pulley attachments.
torso at a lower angle. This will allow your Stand with the pulleys to each side. Bend
upper body weight to counterbalance the over slightly by flexing your hips and knees.
upward pull of the cables. Bend your elbows slightly and internally
rotate your shoulders so that your elbows
are positioned slightly behind you.

MUSCLES TARGETED THE MOVEMENT:

PRIMARY: Pectorals (sternal) Bring the cable attachments together in a
SYNERGISTS AND STABILISERS: Pectorals (major and hugging motion, keeping your elbows in a
minor), rhomboids, levator scapulae, anterior deltoids, fixed position. Keep your shoulders internally
latissimus dorsi, biceps brachii, brachialis, triceps brachii, rotated so that your elbows are pointed
wrist flexors, rectus abdominis and obliques. upward at the top and out to sides at the
bottom of the movement. Return the cable
attachments to the starting position, until a
slight stretch is felt in your chest muscles.

28 NOVEMBER - DECEMBER 2014

 NEW
PRO
MADE DUCT
SOUT I
H AFRN
ICA!
>> [SPORT FOCUS]

T
SUN, SURF
& SIX PACKS
The beach offers far more than just a place to chill – here’s
how to make the most of the sand and surf this December
he sun is out and holiday
season is upon us, which
means that many of us will
be making our way to the
beautiful coastline of this
country. Whether you’re going
to the sub-tropical north coast,
the wild Eastern Cape coast with endless
beaches and dunes, or the white sand beaches
of the ruggedly beautiful Atlantic coast, there’s
one thing that these amazing locations all have
in common: sun (hopefully), sand and sea. The
same is true if you’re going to any of the island
paradises or other southern hemisphere coastal
destinations.
Gyms all around the country are generally
packed in the lead up to the holiday season, with
people trying to shed a few kilos or gain some
muscle before they de-robe in public. While our
diets will undoubtedly take some strain over this
period, exercise doesn’t have to.
The beach is not just a place to relax as you
can use it to perform specific activities that will
go a long way to ‘paying off’ the desserts, wine
and higher calorie intake associated with the
holiday season.
So, besides carrying the cooler box, putting
the umbrella up and down, and sucking in your
ball games.
>> BY DEVLIN BROWN, Deputy Editor

Baywatch beach walk, what can a beach holiday

offer in terms of cardiovascular exercise, calorie
burning and body-sculpting resistance training?
Beach running, surf swimming, beach
volleyball, beach soccer, touch rugby and beach
cricket: all of these activities have the potential
to burn some serious calories, but can also
deliver a knock-out blow to your body if you’re
unprepared.
Then, of course, there are the regulars; the
less intense but equally fun activities that have
been passed down through the generations –
playing Frisbee and an array of bat and

Playing these ball sports or partaking in the

other fun activities mentioned rely on a certain
amount of ball skill, and a willingness to fall,
laugh and get sand in places you may not have
planned. However, even so, they all involve
some degree of the two main activities (beach
running and surf swimming). In this feature
we’ll look at some of the fundamentals: of
what you can expect to experience and how to
dominate them.
But first, always wear sunscreen. The risk
of skin damage and eventual cancer from the
sun’s harmful UV rays can be mitigated with
a proactive approach. So do what you can to
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
>>BEACH
RUNNING
R unning along the beachfront offers
something not many stretches of road
can offer: a sense of peace and serenity
that is almost second to none. The
different scenery, the possibility of seeing
dolphins behind the surf, the melodic and
therapeutic motion of the waves and the
flicker of light on the water at dawn or
sunset make running on the beach very
appealing – not to mention the freshness
of the breeze (or howling wind if you are in
Port Elizabeth or Cape Town on a bad day).
Adding this as a routine to your holiday
would be good for the body as well as the
mind. However, you can take it up a notch
and step down onto the sand.
Running on sand, however, has it’s own
benefits and drawbacks. It is important
to note that there is a marked difference
between running on the harder, more
compressed sand near to the water as
opposed to the dry, loose sand. It is easier,
and probably better for the body over the
gut as you mimic David Hasselhoff’s (in)famous minimise its harmful effects. course of a long run to run along the harder
sand. Sand near the water at low tide is the

The beach is not just a place to relax as you can hardest and most level – so knowing the

use it to perform specific activities that will go a long

tide reports is a good thing, and running
around an hour or two from the lowest
way to ‘paying off’ the desserts, wine and higher point is probably the best for an enjoyable

calorie intake associated with the holiday season. run and ultimately better experience.
Knowing the tide reports is important for
another reason. Going off on a long run
along an abandoned beach and around
coves and rocks can become disastrous if,

30 NOVEMBER - DECEMBER 2014

 on your way back, the tide comes back in.
Once you’re in the zone you can really turn
up the heat on the beach. Running for an
extended period at or near normal training
pace on the hard, compacted sand followed by
one minute as hard as you can on
the dry, soft sand (repeated) will Always wear sunscreen, stay
deliver a serious workout.
hydrated, wear comfortable
shades or a cap and enjoy
You can do the same with
sand dunes if there are
any nearby. the new scenery and
Always wear
sunscreen, hardcore beach workout.
stay hydrated,
wear comfortable shades
or a cap and enjoy the new BENEFITS OF
scenery and hardcore beach
BEACH RUNNING:
• Running on sand uses more
workout. Running with light energy than running on firmer
trail shoes on the harder sand surfaces. Some studies claim
may well be more tolerable for as much as one and a half times
longer distances. more energy is used. (Read:
When it comes to deciding calories burnt)
whether you’re going to run on • Running on sand is easier on
the beach, consider the pros and the joints because there is less
cons. A lot will come down to whether impact on the body as the feet
dig down into the sand.
you’re carrying dysfunction, and whether
• The increase in time where
you have strength or mobility issues. Just
the feet are in contact with the
because you are at the beach, don’t forget the sand means that there is less
basics such as mobility and warm-ups. Finally, “rebound energy” from the sand
all the sports that require you to run, jump or compared to a hard surface.
change direction on sand for extended periods This means that the hip flexors,
will have the same benefits and drawbacks as glutes, quads and calves all
running on the beach, some more pronounced engage more than they would on
and others less so. a normal run. Therefore athletes
would develop more power
running on this surface.
• Running barefoot on sand forces
smaller stabilising muscles to
do more work than conventional
running. Therefore, if a runner
includes small amounts of beach
running into a running plan,
and gradually works up, then
beach running may well help
towards preventing common
road running injuries. However,
too much, too fast will have the
opposite effect.

DRAWBACKS OF RUNNING ON THE BEACH

• Studies have shown that barefoot higher and this carries an increased more likely. Similarly, if the runner
beach running may allow the athlete risk of injury. is barefoot, the plantar fascia is
to pronate their foot for a longer • The smaller stabilising muscles are being exposed to stretching in
period during ground contact time often very weak in road runners, and ways that are unfamiliar to those
and thus cause more injuries to suddenly switching to long sand runs conditioned for road running.
the ankles or knees than may have could result in overuse injuries. Again, going too far, too quick may
occurred on harder surfaces. • If a runner naturally heel strikes, therefore lead to injury.
• If runners are pronating because their heel will be deep in the sand • An inclined shoreline means that the
they feel like it is possible on sand, before they attempt to push off runner will be running for extended
they may develop shin splints. with the front of their foot. This distances with one leg landing
• While it’s accepted that there is less requires coming out of a deep higher than the other. This throws
impact on the body running on beach stretch in the calf, so strains and off natural biomechanics and can
sand, the actual skeletal stress is injuries to the calf and Achilles are expose any underlying issues.

www.fitnessHE.co.za FITNESS HIS EDITION 31

 [SPORT FOCUS]

>>SURF SWIMMING
S wimming in the ocean comes with an Due to the fact that you hold your breath
entirely new set of concerns, many that between strokes your cardiovascular system
you'll not have had to worry about when hitting becomes more efficient. Swimming also helps WHEN YOU SWITCH TO
the pool. Of course, some of the fundamentals to improve the efficiency with which your body OCEAN SWIMMING, YOU WILL
transports and utilises oxygen. And because
BE UP AGAINST SOME NEW
are the same – make sure your stroke is strong
it works the entire body it also means that
CHALLENGES.
and efficient, you breathe properly and you're fit THESE INCLUDE:
and strong enough. your heart has to pump blood all over, which • The water can be very cold, especially if you
Because of the nature of the ocean, and the improves heart health and efficiency. are on the Atlantic coast. But even if you aren’t,
fact that it's not still water like a swimming pool, And swimming has the power to bust prolonged swims in the ocean can considerably
many of the benefits of swimming are magnified calories – many of them – at each session, drop your skin temperature, and if something
in the ocean. Aside from the obvious physical depending on how you train, because goes wrong this can become dangerous. A
swimming uses all the major muscle groups in wetsuit was designed for this very purpose so
benefits that include training almost all the
your body at once. invest in one if you’re serious about swimming
muscles of the body with the resistance of the
in the ocean.
water, swimming is also an amazing form of A bit like beach running, if you're playing a
• Don’t swim alone if you can help it. If you have
cardiovascular training. ball sport near the water's edge be aware of the
to be alone, do it on a beach with lifeguards. Go
points above. Chasing a cricket ball that your up to them and chat to them about the currents
mate smacked for six into the middle of a rip
Because of the nature of the
and conditions. Tell them where you intend
tide is just not worth it. If there isn't a rip tide swimming so that they know where you are and

ocean, and the fact that it’s not then knowing how to navigate the ocean will
save you time and possibly the embarrassment
are more likely to spot you if you call for help, or
to look for you if they lose sight.
still water like a swimming pool, of having to wave for help while retrieving a ball. • Wear goggles. The salty water can be brutal on

many of the benefits of swimming But remember, no embarrassment is worse the eyes. Also, practise sight-breathing. Every
few breaths take a look where you’re headed.
than losing your life at sea.
are magnified in the ocean. But whatever you do, remember to enjoy
This way you can avoid long detours taken when
you veer off in direction.
your holiday. • Respect the surf. If you are feeling nervous
about the size of the waves, don’t do it. You must
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> only attempt to swim through the surf if you are
confident. In deep enough water, dive beneath
the big breakers. If it’s still shallow water (these
waves are called shore breakers) don’t dive,
but stay low. Remember, even the strongest
swimmer is no match for the might of the ocean.
• Learn what to do if you’re caught in backwash or
rip tides. There are guidelines about not fighting
a rip tide that has taken you. This will lead to
fatigue, so drowning is a very real risk. Again,
speak to the lifeguards and they will discuss
the process of relaxing, or swimming either
diagonally or parallel to the shore and, if the rip
tide has taken you behind the breakers, where
and how to swim in an arch around the tide to get
back to the shore. Never let your ego rule your
safety. If you’re overpowered by the rip tide, wave
and ask for help.
• If the lifeguards give you a reason not to attempt
an ocean swim, then listen to them. Don’t
overestimate your swimming ability.
• Because of the waves, tides and currents, the
forces that you’ll have to generate to navigate
through the surf will be much more than you’ll
be used to in a swimming pool, which makes the
workout more intense and distances will require
more energy.

TIP: Large rip currents can

• Respect the ocean. Those three words will
hopefully drive home the point that swimming in

be spotted by a sandy open water is a wonderful experience, but that

the sea offers up some serious challenges, the

discolouration of the water. least of which are the increased workload and
workout. The most important challenges are
those of dangerous currents and tides or (the far
less regular) spotting of sharks that pose a risk
to swimmers. ■

32 NOVEMBER - DECEMBER 2014

 [COVER PROFILE]

EVOX MODEL
>> BY PEDRO VAN GAALEN Editor >> PHOTOGRAPHY BY Richard Cook

SEARCH
WINNER
ROBERT SMITH becomes
the latest promising athlete to
join Team Evox

S
outh Africa is blessed with an abundance of talent
in the physique and fitness industries. While this
is beneficial in some ways, it also makes it hard
for many talented athletes to get noticed and rewarded for all
their hard work (and gifted genetics).
One way these guys can get noticed by companies like Evox Advanced Nutrition,
which are on the hunt for athletes to promote their brands, is a talent search
competition. In it’s inaugural year the Evox Fitness His Edition model search
competition unearthed some amazing talent and has helped to launch a new
career for a deserving Capetonian.
Selected based on the strength of his photos and the answers he provided with his
entry, Robert Smith was chosen as the inaugural winner. Robert has secured himself
a 12-month Evox Advanced Nutrition supplement sponsorship and a spot on our cover,
which will hopefully help launch his career in the health and fitness industry.

How and when did you get involved in the

fitness industry?
About four years ago my weight tipped over the PROFILE
BORN: 1982
100kg mark. That's when I decided to turn my
life around and adopt a healthier lifestyle. But LIVES: Cape Town
it wasn’t until I watched my first show - Mr & OCCUPATION: Director of
Miss Fitness SA - that I considered competing. In office automation and
January 2014 I decided it was time to see what telecommunication company
the sport was all about, and competed in March AGE: 32
2014. I was instantly hooked. HEIGHT: 1.72m
WEIGHT: 92kg
What is your personal motivation for achieving COMPETITIVE ACHIEVEMENTS:
and maintaining a physique worthy of a • IFBB SSN Cape Classic Men’s
magazine cover? Athletic Physique 1st place
Besides being passionate about the sport and • IFBB Battle of the Titans
being competitive by nature, I work hard to stay Men’s Athletic Physique
in shape as this lets others know that with hard 2nd place
work and dedication it is possible to achieve your Robert Smith @Robsmith_13
goals. I also strive to be the best in everything @Robsmith_13
I do, but I make it a point to not allow life to
change the person I am.
How do you prep for shows?
What was it that first attracted you to the I start 12-16 weeks out from
industry and the competitive stage? the show. My preferred dieting
Watching other athletes push their minds and method is carb cycling with a
their bodies to the limits to keep themselves in controlled cheat meal once a week.
peak physical condition. This approach has worked for me

34 NOVEMBER - DECEMBER 2014

 nutritionist to help guide me with regard to my to compete against the best of the best. In the
diet and supplementation. However, most of my process I hope to achieve my pro card and then
experience is trial and error. Everyone is different, compete internationally.
so only by trying something myself will I know how
my body responds. Do you do any other sport or activities outside
of the gym?
How important are supplements in your I play touch rugby, five-a-side football, I run,
fitnessVisit eating plan? and I like hiking too.
H
to dow E.co.za They're very important as I put my body through
What does your nload What training tips do you think are most
R heavy physical stress. Adding the correct
normal training compl obert's supplements to your diet ensures that you not relevant to guys?
ete
programme
progra training only get the correct nutrients, but they also aid Focus on form before increasing the weights. Don’t
consist of? mme. recovery. worry about what others around you are lifting and
I follow a traditional don’t allow your ego to determine your progress.
bodybuilding split routine
What does your daily supplement plan look like?
six days a week. What is the best piece of advice anyone has
Whey protein (after a workout), casein (before bed),
DAY 1: Chest and biceps ever given you?
pre-workout, creatine (before and after workouts),
DAY 2: Hamstrings and quads To be as patient and consistent as possible.
L-glutamine (included in my pre-workout,
DAY 3: Back and triceps, and abs Unfortunately there is no magic pill or quick fix.
intra-workout and post-workout mix), vitamin C,
DAY 4: Calves and shoulders The only way to see results is to stay focused on
potassium, a multivitamin and magnesium.
DAY 5: Chest and back your goals.
DAY 6: Shoulders and triceps, and abs
Why did you enter the Evox model search
competition? What advice would you give readers who want to
thus far, but I'm always reading and researching It has been a goal of mine to be a sponsored get more involved in the industry?
ways to improve. I may implement these changes athlete and to be associated with a household Allow your passion to push you. The love for the
depending on my progress leading up to the show. brand like Evox for some time. industry and your persistence in the sport will
get you noticed. Never give up on what you want
What does your average diet consist of? What does winning mean to you and to achieve.
• MEAL 1 – 50g rolled oats, 4-6 egg whites your career?
• MEAL 2 – 6 egg whites (boiled or scrambled) It’s a dream come true. It has given me an QUICK FACTS:
• MEAL 3 – 1 tin tuna, 40g avo opportunity to establish myself in the industry, Favourite music to train to? Hard house,
• MEAL 4 – 200g fish (hake or kingklip), 100g and will help me further my knowledge and hip hop and trance
cauliflower, 50g cucumber experience. Knowing how difficult it is to progress Favourite cheat meal? Pizza
• MEAL 5 – 250g chicken fillet, 150g spinach I'm extremely fortunate to have been presented What’s in your gym bag? Sweat towel, a
• MEAL 6 – 200g fish (hake or kingklip), 100g with this opportunity and want to use this platform shaker with BCAAs and L-glutamine, and
broccoli, 50g asparagus to assist others in achieving their fitness goals in another shaker with 100% whey protein
• BED TIME SNACK – 4 egg white omelette any way I can. with L-glutamine
What do you do to relax? I love spending
Where do you source information from or What are your goals in the health and fitness time with my fiancé, so anything we do
educate yourself on training and nutrition? industry, both competitive and professional, together, even sitting at home watching TV,
I'm constantly on the Internet and read articles going forward? is how I unwind
in Fitness His Edition magazine. I also use a I would like to compete at the WBFF next year,

A WORD FROM OUR SPONSORS

Why did Evox launch the We also wanted to create a platform campaigns and at different promotions
competition? for deserving individuals to achieve in the Western Cape. We're also hoping
We wanted to align ourselves with a their dream of appearing on a to see him compete in the 2015 WBFF
publication that we work with very magazine cover. SA show as we think he has all the
closely, and one that has such a fitness- qualities to do really well.
focused readership, which is what Evox What can Robert expect over
is all about. We bring high quality the next 12 months as an Evox What are your thoughts on the 2014
sports nutrition products to individuals sponsored athlete? entries received?
who can pick up how their bodies react We're very happy with the choice of We're very happy with the calibre of
to various products and ingredients. Robert as the winner of the competition. entries. As the first attempt at running
Aspiring fitness models and athletes He has all of the qualities that we look the competition we're generally very
live very dedicated and nutritionally for in our athletes. It's not just about happy with the outcome, but would
scientific lives. They're therefore the how you look, it is also about the way obviously like to make it bigger and
type of people that the average guy you handle yourself on a day-to-day better if we do it again next year. This
in gym can turn to for advice, basis as an ambassador of both Evox will give the readers something to work
particularly as they're generally a lot and the fitness industry, something that much harder for. Even if we convert
more approachable than someone who Robert does very well. You'll be only a small portion of the country to a
has a completely unachievable look. seeing him in our various advertising healthier lifestyle, we would be happy. ■

www.fitnessHE.co.za FITNESS HIS EDITION 35

 [TRAINING]

>> IMAGES BY Cindy Ellis

>> WORKOUT SUPPLIED AND PERFORMED BY
Gavin Perry, WBFF pro athlete
>> SHOT ON LOCATION AT CrossFit Proform

O
ur abdominal muscles perform multiple develop a strong, functional core, and exercises
functions and, accordingly, there are just as against resistance that build ‘thicker, sicker
many ways to train them. The functional roles abs’, here follows a bodyweight ab routine that
has sculpted the midsection of one of South
our various ab muscles play in stabilisation and Africa’s most impressive physiques.
power generation have been covered extensively Gavin Perry won his division at the 2014
in this magazine before, but they’re also a vital element in WBFF SA Spectacular earlier this year thanks
creating the ultimate physique. to his balance, symmetry, conditioning, and
his abs. That combination earned him the title
However, abdominal development for diet to achieve a low body fat percentage, which of Muscle Model champion and a WBFF pro
aesthetics requires a slightly different approach ‘exposes’ the rectus abdominis, obliques and card, which entitled him to line up against the
to core strength development, for instance. serratus anterior muscles underneath, and best physiques on earth at the WBFF World
As has been discussed on these pages before, the right exercises to target these abdominal Championships. We caught Gavin just before
elevating your midsection to legendary status muscles to create the ultimate midsection. he left for Las Vegas to get the scoop on his
is dependent on two key elements – a strict Having covered the exercises we can do to toughest, most effective ab workout.

36 NOVEMBER - DECEMBER 2014

MUSCLE MODEL
12 MOVES
FOR A
MIDSECTION
Perfecting the art of
ab development
for aesthetics

THE WORKOUT
12 moves to chiselled abs
EXERCISE SETS REPS EXERCISE SETS REPS *Swop the standard exercise with one
Hanging knee raises 3 20 to 25 Side plank raises 3 15 each side
of the progressions (if available) when
your core strength has improved or
Hanging twisted knee raises 3 15 each side Alternating single leg plank holds 3 15 each side
you’re looking for a tougher ab session.
Assisted V-ups 3 20 to 25 Straight spider planks 3 10 each side
You can also include a few of these
Sky stab crunches 3 20 to 25 Side spider planks 3 15 each side
moves after specific workouts every
Twisted oblique crunches 3 15 Plank tricep press ups 3 20
other day if you don’t want to perform a
Bicycle crunches 3 15 Core windmill twist 3 15 each side dedicate ab workout each week.

www.fitnessHE.co.za FITNESS HIS EDITION 37

 A

The key to this

move is keeping
B

1 HANGING
KNEE RAISES
Hang from a pull up bar with your arms
your core tight
and removing
all momentum.
fully extended. Keep your core tight and
raise your knees to 90 degrees. Lower

This is about
them back down to the starting position

strength, not
and repeat for the required reps.

hanging around!

2 HANGING TWISTED
KNEE RAISES
Hang from a pull up bar with your arms fully
extended. Keep your core tight as you raise your
knees to the left side while maintaining a 90-degree
bend in your legs. Lower your legs back to the
starting position and repeat the movement on the
PROGRESSION 1: right side. Repeat for the required reps.
HANGING 90 DEGREE
LEG RAISES A B
Hang from a pull up bar with your arms
fully extended. Keep your core tight and
raise your legs to 90 degrees. Lower
them back down to the starting position
and repeat for the required reps.

PROGRESSION 1: HANGING
TWISTED 90 DEGREE LEG RAISES
Hang from a pull up bar with your arms fully extended.
Keep your core tight and raise your straight legs to
the left side, before lowering them back to the starting
position in a controlled manner. Next, raise straight
legs to 90 degrees to right side, before lowering them
back to starting position.

A B
PROGRESSION 2:
HANGING LEG RAISES
Hang from a pull up bar with your arms
fully extended. Keep your core tight
and raise your legs through a full range
of motion until your toes touch the bar
between your hands. Lower your legs
back down to the starting position and
repeat for the required reps.

38 NOVEMBER - DECEMBER 2014

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 [TRAINING]
3 ASSISTED
V-UPS
Lie flat on the floor, on a gym mat
or towel. Raise your upper body off
the mat with assistance from both
hands. Keep your legs stretched out
and straight, and lean backwards
A
with your upper body as you
simultaneously raise your knees and
torso towards each other. Return to
the lower braced position and repeat
for the required reps.
B

PROGRESSION 1: V-UPS
Lie flat on the floor, on a gym mat or towel. With
your arms and legs stretched out, contract your abs
and raise your arms and legs simultaneously in to a
V-shaped position. Lower yourself back down to the
starting position and repeat for the required reps.

4 SKY STAB
A

CRUNCHES
Lie flat on the floor, on a gym mat.
Place your feet on the floor and raise
your knees to a 90 degree angle. Stretch
your arms upward and keep them
straight. Perform an upward crunch as
if to try touch the roof with your hands.
Return to the starting position and
repeat for the required reps.

40 NOVEMBER - DECEMBER 2014

5CRUNCHES
TWISTED
[TRAINING] OBLIQUE
Lie flat on the floor, on a gym mat or towel. Bring
your knees to 90 degrees and then lean to the side.
Position your hands behind your ears, exhale and
crunch your torso towards your knees. Return to
the starting position and complete the required
reps on one side before switching your knees to
the other side.
A

7SIDE PLANK RAISES

While lying on your side, on a mat, raise your torso
and shift your elbow under your body at a 90 degree
angle. Keep your other arm straight and pointed directly
upwards. Start with your hip lowered on the mat, then
raise it up, as far away from the mat as possible. Return
to the starting position and repeat for the required reps.
A Swop sides and repeat.
B

6 BICYCLE
CRUNCHES
Lie flat on the floor, on a gym mat or towel. Place
your hands behind your ears. Raise one knee
towards your head while simultaneously crunching
your torso off the mat. Attempt to touch your knee
to the opposite elbow. Immediately repeat on the
opposite side.
PROGRESSION 1: ADVANCED SIDE PLANKS
While lying on your side, on a mat, raise your torso and shift your elbow under your body at a
90 degree angle. Keep your other arm straight and pointed directly upwards. Raise your free
leg up to a 30 degree angle away from your lower, supporting leg while keeping it straight.
Start with your hip on the mat, then raise it up as far away from the mat as possible. Return
to the starting position and repeat for the required reps. Swop sides and repeat.

A B

B
Note how he pulls his naval in and towards his spine.
The key with doing planks is keeping the core tight
throughout. Do not let your hips sag down.

8 STRAIGHT SPIDER PLANKS

In the plank position, with your core and abs braced, raise one
knee inwards under your body towards your elbow. Return to the starting
position and change to the other leg. Alternate legs with each rep.
9 SIDE SPIDER PLANKS
In the plank position, with your core and abs braced, raise one knee
out to side of your body towards your elbow. Return to the starting position
and then change to the other leg. Alternate legs with each rep.

10 ALTERNATING SINGLE LEG

PLANK HOLDS
From a push-up position with the mat below you, drop your forearms down
onto the mat so that they create a 90 degree angle at the elbow joint. This is
the starting plank position. Keep your core and abs tight at all times. Hold
this position for 20 seconds, then raise one leg off the floor and to the side.
Hold this position for 20 seconds. Change legs and hold the opposite side
for another 20 seconds.

www.fitnessHE.co.za FITNESS HIS EDITION 43

 [TRAINING]

11 PLANK TRICEP
PRESS UPS
In the plank position, with your core and abs braced, raise your upper
body into a push-up position by pressing up with one arm at a time. Lower
yourself back down, one arm at a time, into the plank position again.
That’s one rep. Alternate the arm you use to push up first with on each
subsequent rep. A B

PROGRESSION 1: ADVANCED PLANK

TRICEP PRESS UPS
In the plank position, with your core and abs braced, raise one leg off the
ground. Keep it straight as you hold it in the air and out to the side. Raise
your upper body into the push-up position by pressing up with one arm at
a time, then lower yourself back down, one arm at a time, back into the
plank position. That’s one rep. Alternate the arm you use to push up first
with on each subsequent rep. C D

A B C D

PERFECTING THE ABDOMINAL BRACE

When executing any ab exercise, be it core stabilisation work, trunk
flexion or rotation, or any compound or functional movement for
that matter, you need to learn to engage your core stabilisers.
This is achieved through ‘ab bracing’ - a of injury and ensures that you are targeting
sustained mild contraction of the abdominal the right muscles during the exercise, not the
wall, glutes and erector muscles that helps to weaker accessory muscles or the ones your body
create spinal stability. This reduces the likelihood may be using to compensate for a weak core.

LEARN TO BRACE:
1. Stand upright and place one hand on the small of your back and one
hand on your abdomen.
2. Cough or exhale forcefully. This will activate and contract your
abs, lower back, and glutes.
This is what braced abs should feel like, something you
should aim to activate every time you engage in abdominal
or core stabilisation work, or any compound or
functional exercise.

12 CORE WINDMILL TWIST

From a push-up position, with your abs and core
braced, shift your weight onto one straightened arm as you lift the
other arm and rotate your torso outwards. Rotate until your arm is
fully extended and pointing directly upwards. Return to the starting
position and then rotate to the opposite side. ■

44 NOVEMBER - DECEMBER 2014

 [RESEARCH]

CARB
BACK-LOADING
Can you eat what you want and stay lean
with this nutrient timing diet protocol?
>> BY DEVLIN BROWN, Deputy Editor

T O N E -L IN E E X P L ANATION
THE SIMPLES OADING IS:
OF CARB BACKth-Le day, train in the evening (preferuabgo to sleep,
ly), and eat as
rates during night until yo
Avoid carbohyd s as you want at ng muscle.
any high GI, even sugary, carb (or even lose fat) while gaini
m to a minim um
gain
while keeping fat

46 NOVEMBER - DECEMBER 2014

 CALORIES IN VERSUS CALORIES OUT
One thing that has been demonstrated over and over again is
that there is more to weight and fat loss (or gain) than simple People who eat few carbs do so to avoid the
calorie counting: the calorie in versus calorie out model. Kris fat-storing effects of insulin. However,
Gunnars, on AuthorityNutrition.com, makes some very people who want to gain muscle know that
interesting and pertinent points about this model being more insulin is a highly anabolic hormone, and
of a description than a causal indicator. To paraphrase his that is what carb back-loading tries take
points, consider the following analogy... advantage of.

The model states that the energy you consume is either in

a positive or negative balance or at an equilibrium. So, you CARB BACK-LOADING:
need to expend more energy than you consume in order to USING NOT VILLAIN-
lose weight. You do this by eating less and exercising more. ISING INSULIN
That makes sense and, on the surface, it is true. So what’s
the problem then? Carb back-loading is also preoccupied with
insulin, but for a different reason.
This model (at least in the layman’s mind) presumes all Conventional wisdom and mainstream
calories are equal. To better illustrate this point, consider it in nutritional knowledge has stated that we
the context of the following scenario: While standing in a should eat most of our carbohydrates in the
THAT CLAIM COULD BE town square while out one day, it starts getting really morning and taper them as the day
progresses. The theory behind this is based on
ONE OF THREE THINGS: crowded. You ask someone why it’s getting crowded, and they
respond, “because there are more people coming in than the premise that our bodies are highly insulin
1. ridiculous in the face of sensitive in the morning and that this sensitivity
leaving the square”. While that’s true, it is also stupid
conventional wisdom, declines as the day progresses. Therefore, it
because it just describes what is happening, not what is
causing the people to come into the square in the first place. would stand to reason that if we eat sugar later
2. just what every man on this in the day it is more likely to be stored as fat.
planet has been waiting for, John Kiefer, the creator of the carb back-
It’s the same with the calorie in versus calorie out model.
Calories are not equal. The various macronutrients – loading diet, acknowledges this, as well as the
3. just another tool in the highly fact that insulin sensitivity in the morning
carbohydrates, fats and protein - that we eat go through
complex realm of nutrition. accompanied by a carb meal will result in
different metabolic pathways in order to be utilised. These
various processes cause differences, fluctuations and spikes muscle gain too. However, he claims that it is
Accordingly, deciding what works the accompanying fat gain that his eating style
in various hormones, including insulin, ghrelin (the ‘hunger’
best for each individual based on – carb back-loading - tries to avoid. The crux of
hormone) and leptin, among others.
their own genetics and hormonal his theory lies in how training with weights
profile will determine whether it is affects your body.
This goes a long way to explaining why losing weight
employed or not. Resistance training drops blood sugar,
becomes an exercise in massive self control and goes against
It seems that the consensus damages muscles that are craving nutrients
simple calories in versus out, particularly as dieters are often
among most people who aren’t and increases insulin sensitivity. And so, Kiefer
at the mercy of chemical messengers that override this
staunch activists for certain diets claims, if you desist from eating carbs in the
willpower – unless he’s aware of this, and eats or acts
is that anything that radically morning (and forego the muscle-building
accordingly.
challenges the status quo may benefits, but also the fat gain) and then go carb-
well be a fad. The fitness industry
has seen many fads come and go. DIETING BY MANAGING less during the day (keeping you in fat-loss
mode), you can train heavy with weights in the
Discussions around diet, be MACRONUTRIENT RATIOS evening and undergo a second bout of insulin
they with people in the fitness Now, as we all know, the low-carb, high-fat (LCHF) diet is sensitivity. This is when you should eat your
industry or health-conscious based strongly on the premise that hormones are integral, carbs – starting from 30 minutes after training
individuals, always tend to work and the hormone that is targeted is insulin. Touted as a diet until you go to sleep. But it is not just any carbs
their way to the following for people with insulin resistance or diabetes, the diet aims he advocates – he stresses that you need to eat
conclusion: all dietary approaches to remove carbohydrates to limit the amount of insulin high GI, white, sugary carbs so that you can
have their respective benefits, produced by the pancreas (removing insulin entirely would be effect a quick spike in insulin. These high GI
dogma is a red flag, everyone will the goal, but there will always be some insulinogenic foods carbs will then be shuttled into the muscle cells
react differently to different types that slip in, including certain types of protein such as whey). that are so desperate to restore glycogen levels.
of eating (principle of specificity) The insulin will also shuttle amino acids into
and that moderation, in one way the damaged muscle cells. According to the
or the other, is ultimately the best theory of carb back-loading, you don't want
approach. slow-release or low GI carbs because it will
This may or may not always be ABOUT INSULIN: counteract the trick of trying to spike your
the best conclusion at which to A hormone produced in the pancreas that is central in insulin in the post-training window of insulin
arrive, but in such a diverse field regulating carbohydrate and fat metabolism in the body. sensitivity.
with so many contrasting views It causes cells in the liver, skeletal muscles and fat The take home point? Kiefer claims that
based on hundreds, if not tissue to absorb glucose from the blood. It is therefore because of the muscle damage and metabolic
thousands, of studies from central in both fat storage, as well as muscle building. need to feed the muscles, the insulin that is
opposite ends of the spectrum, it’s People who eat few carbs do so to avoid the fat- spiked from the carbohydrates eaten after
not surprising that, for now at storing effects of insulin. However, people who want to training will shuttle most of the sugar into the
least, there seems little option but gain muscle know that insulin is a highly anabolic muscle cells, not fat cells.
to jump wholeheartedly into one hormone, and that is what carb back-loading tries to So, as you can see, it is quite an attractive
school of thought and disregard take advantage of. model on the surface. Enjoy all of the anabolic
the others entirely. effects of insulin while avoiding the fat-gaining
effects when eating high GI carbohydrates.

www.fitnessHE.co.za FITNESS HIS EDITION 47

 [RESEARCH]
What the studies say ▲ THIS DOESN’T
MEAN WE DON’T
CARB BACK-LOADING, THE HOW TO:
Here is how you can try out carb
back-loading for yourself:
HAVE A VIEW, Depletion phase: Keep carbs at
HOWEVER. 30g or less for five days to one
READING THE week. In other words, follow a low-
AVAILABLE carb diet for a week. Do not stop
training. The reasoning behind this
LITERATURE
is to heighten your sensitivity to the
BRINGS FITNESS carbs that will come in the next
HIS EDITION TO phase. Once you have completed
THE FOLLOWING the depletion phase...
CONCLUSIONS: Evening training: This is the ideal
• Successful fat loss is more situation. Follow your same low-
than counting calories. carb diet (less than 30g)
• Macronutrients we eat are throughout the day. Structure your
metabolised in different workout to fit somewhere in the
ways and affect various late afternoon or evening. Once
hormonal pathways, which you’ve trained, ingest a post-
have an effect on our body workout shake that is rich in high
composition. GI carbs. When you get home carry
• Changing ratios of on eating carbs with dinner.
macronutrients will have a According to this diet, and it must
material effect on our body be stated that Fitness His Edition
composition. finds this a bit too good to be true,
• Proponents for and against if you want more, have more: you
various diets often knit-pick may eat (high GI) carbs until bed
studies to suit their time.
In his book on carb back-loading, criticism of this study is the small arguments and stance. Morning training: If you train in the
Kiefer cites two studies in sample size. The second study was • There is not enough morning you will have to eat a
particular. However, people who conducted with 78 Israeli police conclusive evidence that small amount of carbs after the
criticise the eating protocol cite officers, and the main criticism macronutrient timing is as workout so that you can recover.
various aspects of the same here is that the diet was not important as overall Leave it there, and then eat the
studies, as well as a host of controlled – it was prescribed but macronutrient ratios. rest of your carbs at night.
others. As we have come to see self-reported. There are also other • The idea of timing However, with this approach you
over the past year or so with people who use other studies nutrients to coincide with cannot eat sugary carbs and have
LCHF, getting caught up in the altogether to try to disprove the natural or exercise-induced to be stricter with the type of carbs
details of the studies can lead to theory that eating carbs late at hormonal environments is you eat. The diet says things such
more confusion for the average night will have any decent fat- very promising. as rice and potatoes are fine.
guy looking to get into shape, sparing and muscle-gaining • As with LCHF, carb back- Evening training is therefore the
which often results in ‘paralysis benefits based on our bodies’ loading has very good ideal protocol.
by analysis’. natural circadian rhythms. testimonials, with people Non-training or cardio days: Limit
To avoid doing this all over At the Discovery Vitality Summit claiming amazing results. all carbs to a single late-day meal.
again, and leave the inter and in Sandton earlier this year some • Each person is different, How to train: Train with weights,
intra-study analysis and fights to members of the Big Fat Debate and what works for one may but the programme is not
the science gurus, allow us to panel started citing studies that they not work for the other – this important in this protocol. It’s
look at some of the main points of claimed totally disproved Prof. Tim may be due to genetic about setting up a rhythm in the
contention when studies are cited Noakes’ views on LCHF eating. As differences or it may be body to gain muscle and lose fat
either for or against carb back- they went through the results and down to varying levels of while taking advantage of insulin
loading. conclusions it appeared the death discipline and determination. sensitivity caused by weight
The two studies used to knell had been served, until Noakes training.
support carb back-loading are took the selfsame studies apart There you have it, it’s as simple
Keim et al (1997) and Sofer et al based on sample size, reporting of as that. There are loads of sites
(2011). Kiefer has acknowledged results and self-regulation within that deal with carb back-loading
that not eating carbs in the the sample, before citing different that either promote it or tear it to
morning may result in some studies altogether. The audience pieces. At the end of the day don’t
muscle loss, in addition to the fat members were just given a “for and be silly – don’t go pig out on fast-
loss, but he interprets the results against” argument that was as food and ice cream every night.
of these studies to support the convincing as the other. The point Always follow the fundamentals of
muscle-gaining benefits of carb being that trying to deliver an article good nutrition and don’t put your
back-loading, which override the that is conclusive and final in health at risk. Either way, why not
concerns of muscle loss in the delivering a verdict on the merits of change how and when you eat your
morning. carb back-loading would be folly, carbs for a while and see what it
The first study was conducted and that this job is best left for the does for your training and body
with 10 women, and the leading academics. composition? ■

*Fitness His Edition won’t go as far as the diet says with ice cream and pizza daily – this goes against our better judgment as this way of eating also
carries various health implications. Your focus shouldn’t rest solely on improved body composition.
48 NOVEMBER – DECEMBERL 2014
[FITNESS EXPERIENCE]

5150 BELA BELA

TRIATHLON
1.5km SWIM | 40km BIKE | 10km RUN >> BY Team Fitness Mag*
>> PHOTOS BY Herman Steyn

T
RIATHLON IN SOUTH AFRICA IS EXPERIENCING SOMEWHAT OF In early September Standard 5150 African Triathlon series.
A RESURGENCE. IN 2014 ENTRIES FOR IRONMAN SOUTH AFRICA Bank Group announced a three- So, with all of this as our
SOLD OUT FOR THE FIRST TIME IN THE EVENT’S HISTORY, AND year sponsorship deal worth motivator, the Fitness magazine
ALMOST HALF OF ALL PARTICIPANTS WERE FIRST-TIMERS. R27,000,000 with Ironman South team decided to immerse ourselves
The shorter Ironman 70.3 it still seems to draw participants Africa, which includes the naming in the world of triathlon once more
distance event has been selling out en masse, with the fourth edition of rights to all the properties under to get a feel for the vibe, excitement
regularly for the past few years and the 5150 Bela Bela selling out within World Endurance Africa Holdings, and the challenge of one of South
organisers keep increasing the field two months of entries opening. namely Ironman South Africa, Africa’s most popular endurance
size to keep up with demand. The According to event organisers, Ironman 70.3 South Africa and the sports.
popular off-road triathlon series, at the 2014 event “37% of the field
Xterra, has also increased the (were) participating at the 5150 Bela
profile of triathlon locally, helping to
introduce more people to the sport.
Bela Triathlon for the first time and
22.4% of the field (were) attempting
THE 5150 BELA BELA
Forever Resorts Warmbaths like a cumbersome process it is
An ITU World Triathlon Series event their very first triathlon.” in Bela Bela once again played warranted due to the complex
also took place in Cape Town in “This bodes very well for the host to the 5150 Bela Bela nature of a muti-disciplined
April, further boosting the profile of sport of triathlon in general as triathlon. A sold-out field of event like this, particularly one
the sport locally. athletes are using the 5150 Bela 1200 professional and amateur where swimming is involved.
And then there’s the Olympic Bela Triathlon as their starting athletes descended on the It may seem daunting to the
or standard distance 5150 African point into the sport,” said Werner small town in Limpopo Province uninitiated first-timers in the
Triathlon series that seems to have Smit, 5150 Bela Bela Triathlon Race over the weekend of Friday 22 field, but drowning is an ever-
captured the attention of South Director. There are also a number and Saturday 23 August 2014. present and real, albeit closely
African multi-sport athletes. A 5150 of athletes making the transition Race registration began on managed, risk. This degree of
triathlon consists of a 1.5km swim, from the sprint series up to the Friday afternoon for those who documentation is required to
a 40km bike and a 10km run. It’s not 5150 events, which has provided the chose to arrive early and spend protect both athletes and event
a sprint event by any means, like the stepping stone to the longer half- the night, while the rest of the organisers.
popular BSG Energade sprint series, Ironman distance events, something field could register on race-day Having completed all the
as slower individuals can take up to that was missing from the sport morning as the event had a paperwork team Fitness Mag – a
four hours to complete the event. Yet before 2011. midday start time. Registration limited number of team entries
And the growing appeal of went smoothly, despite the are available for those not yet
triathlon has not gone unnoticed. copious paperwork participants able or willing to do all three
needed to complete. legs, but who still wanted to be
“22.4% of the field Indemnity forms, waivers part of the action – settled into
(were) attempting and emergency contact details our off-site accommodation, as
their very first needed to be read, confirmed Forever Resorts had been fully
triathlon.” and signed off. While it may seem booked weeks in advance.
 finish. However, when a swimmer
doing backstroke passed me at the
700m mark a sense of realism set
in and I got on with finishing as
best I could.
Team Fitness Mag was out of the
water in a time of 00h27m59s. A
quick handover of the team band,
which needs to be passed
from one team member
to the next in the team
transition zone, set the
team cyclist on his way for
the 40km double lap bike
course.
The bike course is not 5150 BELA BELA
easy, basically consisting of TRIATHLON
an 8km climb out of Bela MEN’S RESULTS:
Bela to the turnaround 1. Kent Horner (RSA)
point, and a fast descent 01:57:33 (Centre)
“The bike back in to town. The block 2. Travis Johnston (RSA)
01:59:42 (Left)
course is not headwind going up the hill
3. Wikus Weber (RSA)
easy, basically didn't help matters, with
the pro athletes' times in 02:01:06 (Right)
consisting of an excess of one hour (less 4. Drikus Coetzee (NAM)
8km climb out than 40km/h average 02:01:30
of Bela Bela to speed), which was 5. Rudolf Naude (RSA)
02:04:19
the turnaround indicative of how tough
point, and a fast the course was.
The bike leg is relief for the individual athletes who
descent back in also one of the most had toiled through a swim and bike
to town.” technical in terms leg already as it was really flat. The
of rules, as Ironman route consists of two laps of 5km
rules are applied. That each, with runners needing to pick

RACE DAY
meant no drafting and strict passing up a band after the first lap to show
criteria. Thankfully the number of that they had completed it. The
riders out on the course had thinned spectators and organisers along
The late start times meant that we had a leisurely morning as bikes only out substantially by that stage of the running route were also great
needed to be in transition before 11:20, which is when the all-important the race, which made adherence to and kept everyone going with their
race briefing happened. After the race director delivered his briefing these rules much easier. Individual words of encouragement.
the crowds gathered to watch the first wave of athletes go off, which racers in the bunch, so to speak, This was one of the standout
included the professionals and elites. would need to pay careful attention elements of the experience – the
There were five waves in total, start. A small field of 38 teams to these rules with a more congested camaraderie between athletes and
with the teams heading off in the would compete for the title, with a field though, otherwise they could the support of the crowd. Everyone
final wave at 14h15. This gave us combination of two-person teams, incur a two-minute time penalty. there seems to understand
some time to watch the action and mixed teams and all-male teams After completing both laps the effort it takes to complete
get a feel for what is quite a unique racing each other. and navigating the tricky turns a triathlon, and many of the
triathlon course, particularly the Swimmers had to be in the water and degraded road surface in competitors stick around to cheer
swim. five minutes before the official town, team Fitness Mag entered the other athletes home alongside
Forever Resorts has a circular start. While several participants transition after 1h21m18s on the the famous red carpet. After a
cable ski dam, which is where were hesitant to enter the chilly bike course. After handing over the highly competitive and enjoyable
the swim leg took place. The dam water, the jovial comments from team band, as well as the timing team event team Fitness Mag
has an island in the middle and is the first-time entrants faded chip, the team Fitness Mag runner finished the run course in a time of
quite shallow, which meant that quickly once officials made sure set off on the final leg – a 10km run 0h52m56s, for an official combined
swimmers were never more than everyone was lined up for the through Forever Resorts. time of 02h42m14s, placing us fifth
a few metres from land and they floating water start on time. The The run course was welcome overall in the team category.
could also stand up at any stage of officials gave a three-minute and a
the swim. This makes it an ideal one-minute warning before setting In general the event was really well organised, with great marshalling
event for first-time participants, the wave off on the one and three out on the water and on the bike route. Everything was well marked
particularly those who are nervous quarter lap swim, in a clockwise and the majority of the field seems to have finished, with 921 individual
about the swim. direction, around the island. athletes and 31 teams posting official finishing times before the route
With all four waves off and Feeling strong for the first was closed at 18h00. It certainly is an achievable distance for anyone
out on course it was eventually 500m team Fitness Mag started who wants to cut their teeth as a triathlete, so if you're interested visit
time for the team competition to harbouring visions of a podium www.ironman.com/5150belabela for more info. ■
*Team Fitness Mag consisted of Peter Wieselthaler (swimmer), Pedro van Gaalen (cyclist) and Lisa-Maree Wieselthaler (runner).

www.fitnessHE.co.za FITNESS HIS EDITION 51

 [ATHLETE PROFILE]

What, in your opinion, makes a What advice can you give to weaker
successful triathlete? swimmers?
Someone who's both patient and Get a triathlon or open water swim
ruthless, and knows their body and coach and be prepared to destroy your
its limitations. Someone who comes brain cells staring at the black line at
from a swimming background and the bottom of a swimming pool.
can run like a Kenyan is well on their
“Do it for
way to a world title. What's your best piece of training
your health, advice?
for the Will the stronger runners always Working on your weakest discipline is
enjoyment dominate the sport? the way to improve in triathlon.
and to do I think in draft legal races the runners
something will reign supreme as someone who Do you plan to move up to 70.3 and
different.” can swim well, hang in for the bike full Ironman distances later in your
and drop a sub-30 minute 10km run career?
is always hard to beat. I’m looking into Xterra when I ‘grow
up’ or perhaps a few 70.3 races, but
How hard is it to run a sub-30 I'm just 25-years-old so it will be 6-7
minute 10km after a 40km bike and years before I make a change. I might
1.5km swim? also try cross-country mountain
It’s not an easy feeling to explain. biking.

ELITE
It’s pain and pleasure at the same
time. I've been a good runner since What are your future goals?
I was young, so, for me, it went from A gold medal at the 2016 Olympic
a 15min 5km run to doing it back Games in Rio, and finishing at the top
to back. It's hard when I’m pushing of the WTS rankings in 2015.
myself inside-out in the swim, and

TRIATHLETE
then trying to stay on my feet for the What has been the greatest moment
rest of the race. in your career to date and why?
Winning WTS Hamburg against
What is it that makes you such a Javier Gomez before the 2012 London
good runner? Olympics, and finishing second at
I've been running since I was seven the London WTS this year, beating
years old, both racing and training. both Alistair and Jonathan Brownlee,
AN EXCLUSIVE INTERVIEW WITH I love to run and it's part of my and Gomez. Another big win this

WTS PRO RICHARD MURRAY everyday life. I don’t have a huge VO2
max at 72, with a resting heart rate
year was the bronze medal at the
Commonwealth Games in Glasgow.

O
(HR) of 50 and a max HR at 200, and
VER THE LAST THREE YEARS RICHARD MURRAY HAS
I also seemingly train a lot less than Every major triathlon in SA sold out
CEMENTED HIS POSITION AS ONE OF THE WORLD’S BEST
my rivals, but it's about what works in 2014. To what do attribute the
TRIATHLETES OVER THE OLYMPIC DISTANCE. HE ENDED
for you. I work hard, but I don't kill growth and popularity of triathlon,
THE 2014 ITU WORLD TRIATHLON SERIES (WTS) IN 8TH
myself in the process. I build up every at all levels, in SA?
PLACE, BUT WAS 5TH IN 2012 AND 2013, AND HE’S ONE OF THE
week, then two weeks before race day I think more people are realising that
FASTEST RUNNERS ON THE CIRCUIT. WE CAUGHT UP WITH SA’S
I have a solid week and then taper. the sport is actually a lot of fun. With
PREMIER TRIATHLETE AT THE END OF HIS RACING SEASON TO FIND
such wonderful landscapes there
OUT WHAT IT’S LIKE AT THE SHARP END OF THE ELITE FIELD.
What are your top tips to running are few better places to swim, cycle
faster? and run than sunny South Africa. I
“I seemingly Be smooth, control breathing and also hope that my contribution at an
train a lot less don’t heel strike, and get the right international level has, in some way,
than my rivals, shoes. I use the Puma Faas300. prompted the juniors and some age
but it’s about group athletes to start the sport.
what works for
you. I work hard, What features do you look for in a
but I don’t kill good running shoe? Why should our readers complete a
myself in the Heel-to-toe drop, the reflex of the triathlon if they haven't already?
process.” shoe when toe-off happens, and a Do it for your health, for the
medium to soft mould. A shoe must enjoyment and to do something
never be bulky or stiff. different. The sprint and Olympic
distance races are just the starting
What are your top tips to riding point for bigger challenges like 70.3
faster? and Ironman. For the general public,
Train consistently, focusing on good a team relay with friends is a great
pedal strokes, with a combination way to have some fun, burn some
of speed, strength and long slow calories and experience the sport for
distance training. yourself. ■

54 NOVEMBER - DECEMBER 2014

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 [MEN’S HEALTH]

WIN
THE
WAR Win the war against modern
>> BY PEDRO man’s
VAN GAALEN,

AGAINST MODERN MAN’S MOST

Editormost prolific killer: cancer

PROLIFIC KILLER:
CANCER

C
ancer. It’s the
disease men According to a statement released by the of the disease are prostate and testicular cancer.
fear most at International Agency for Research on Cancer To help create awareness a global movement
their annual (IARC), it’s expected that there will be 27 million known as Movember was launched by 30
check up. cases of cancer, 17 million cancer deaths Australian men in 2003.
And, thanks annually and 75 million people living with cancer Celebrated every year in November, men
in large part within five years of diagnosis by 2030. are encouraged to grow a moustache over the
to our And it’s not just that the mortality rate for 30-day period, and use it to start conversations
modern day cancer is so high. There’s also the struggle to around the disease and help raise funds for
diets, live and fight the disease, and the impact that men’s health programmes. The movement
various environmental factors – has on your life and family. now has over 4,000,000 Mo Bros and Mo Sistas
most man-made – and our more supporting the cause across the globe, with
sedentary lifestyles, it’s now MO AWARENESS R4.7 billion raised to date, and 770 men’s health
also one of the most prevalent. For men, the two most prolific, and deadly, forms projects funded since 2003.

56 NOVEMBER - DECEMBER 2014

 “Research-backed
guidelines show that
150 minutes of
moderate exercise or
75 minute of vigorous
exercise a week helps
lower cancer risk.”

DID YOU KNOW

More than 2,000 men die from
prostate cancer each year, and
some 4,300 men were newly
diagnosed with the most
common form of cancer in
South African men
(www.movember.co.za)
With the vision to have an
everlasting impact on the face
of men’s health, the message of
the campaign is clear -
prevention is better than cure,
with early detection a close
second in terms of reducing
mortality rates.
So what can men do to
Step 1: (WHO) backs this up by stating: “Lung Herbst, Head: Health at the Cancer reduce their chances of
Know your numbers cancer remains a disease with a Association of South Africa (CANSA). developing cancer in general,
dismal prognosis. Although one-year “Except in children where cancer is and prostate and testicular
According to Movember’s local all-stage survival is reported to have largely caused by genetic cancer in particular? Well,
website, one of the most important increased from 32% in 1973 to 41% predisposition, scientific evidence according to the National
things you can do is monitor your key in 1994, five-year survival has shows that this is not the case. Cancer Registry (NCR), 90% of
health indicators. These include your remained unchanged at 14%.” Rather, lifestyle factors such as diet cancers are caused by lifestyle
body mass index (BMI), waist Alcohol consumption is another and exercise, as well as the and environmental factors,
circumference, blood pressure, proven risk factor for head and neck, avoidance of carcinogens - cancer such as a lack of exercise, poor
cholesterol levels and glucose levels. liver, and oesophageal cancers. This causing agents - play a vital role in diet, drinking alcohol and
This will help to lower your risk of is attributable to the body’s natural lowering the risk for cancer.” smoking.
cancer, along with various other process of metabolising alcohol, Research-backed guidelines show
lifestyle-related diseases. Regular which causes cell damage that that 150 minutes of moderate
medical screenings are also heightens the risk of cancer. Various exercise or 75 minute of vigorous Interestingly, the researchers also
advisable, particularly from the age studies have also highlighted the fact exercise a week helps lower cancer found that low fitness levels
of 40, or sooner if you have a history that alcohol blocks the body’s ability risk. For example, a study of more increased the risk of cancer and
of cancer in your family. to absorb cancer-fighting nutrients than 17,000 men conducted at the heart disease even in men who
like vitamins A, C, and E. University of Vermont in Burlington weren’t obese. A growing body of
Step 2: specifically linked fitness to lower research also suggests that extended
Stop smoking and Step 3: rates of lung and colorectal cancer, periods of sitting can also increase
reduce your alcohol Get healthy as well as higher survival rates in your risk of cancer, regardless of
intake men who had lung, prostate, or whether you exercise.
When it comes to general health, colorectal cancer. The research However, it seems that one of the
According to the National Cancer maintaining a healthy weight findings stated that the men who greatest causal links with increased
Institute in the US, “tobacco use is through exercise and a balanced, were most fit had a 68% lower risk of cancer risk relates to your weight,
the leading cause of preventable calorie-controlled diet is touted by lung cancer and a 38% lower risk of specifically the changes this causes
illness and death in the United most experts as the most important colorectal cancer when compared to to your hormones. Obesity can cause
States. It causes many different aspect to reducing cancer risk. the least fit. Also. while their risk of changes in hormone regulation and
cancers as well as chronic lung “There are many people who still prostate cancer didn’t decline with production, specifically with regard
diseases.” wrongly believe that cancer is increasing fitness, the risk of death to insulin sensitivity and the
The World Health Organisation hereditary,” states Professor Michael from it did. regulation of oestrogen.

www.fitnessHE.co.za FITNESS HIS EDITION 57

 [MEN’S HEALTH]

10 HEALTH SIGNS MEN

SHOULDN’T IGNORE:
1. Trouble urinating, or
incontinence (loss of bladder
control).
2. Changes to the size, shape or
weight of your testicles.
3. Blood in your stool or urine.
4. Changes in the colour, shape
or size of skin moles.
5. Swollen lymph nodes.
6. Changes in your bowel
function.
7. Persistent back ache.
8. Excessive weight and hair
loss.
9. A persistent cough.
10. Chronic fatigue.

TESTICULAR CANCER IS THE can make significant inroads in the fight against
MOST COMMON CANCER IN cancer. The kitchen is the primary battleground
YOUNG MEN AGED 15-39 YEARS according to nutritional consultant Vanessa
(www.movember.com) Ascencao.
In terms of insulin resistance, the link to cancer “The nutritional aspect of cancer prevention
may be related to the high levels of insulin and treatment makes a huge difference,
produced by the pancreas to compensate for the
decrease in insulin sensitivity by various cells
TOP 10 CANCERS IN ADULT SOUTH AFRICAN
and organs. The fact of the matter is that insulin
MEN (EXCLUDING NON-MELANOMA
is a powerful growth factor - it signals cells to SKIN CANCERS): however it is often neglected in modern
increase rapidly in number through a variety of 1. Prostate cancer – lifetime risk 1:26 medicine,” she says. “The fact of the matter
mechanisms. This process is often amplified with 2. Cancer of Unknown Primary (CUP)* – is that a great deal of what we eat today is
insulin resistance as insulin levels increase over lifetime risk 1:85 packed full of carcinogens and is often devoid
prolonged periods of time. This can accelerate 3. Lung cancer – lifetime risk 1:91 of nutrients. All the processed and refined food
the often uncontrollable growth of cancer cells. A 4. Kaposi sarcoma – lifetime risk 1:197 we eat also creates an acidic environment in our
number of studies now show that individuals with 5. Colorectal cancer – lifetime risk 1:115 bodies, which offers the ideal breading ground
higher levels of circulating Insulin-like Growth 6. Oesophageal cancer – lifetime risk for cancer. It is therefore important to eat in a
Factors are at increased risk for developing colon 1:131 manner that reduces inflammation and promotes
and aggressive prostate cancers than individuals 7. Non-Hodgkin lymphoma – lifetime a more alkaline internal environment.”
with lower levels. risk 1:244 Experts agree that a balanced diet rich in
Prof. Herbst also states that maintaining a 8. Bladder cancer – lifetime risk 1:199 fruits and vegetables is the ideal way to reduce
healthy weight may assist in lowering the risk of 9. Malignant melanoma – lifetime risk your risk of cancer. These food sources contain
various types of cancer, including cancer of the 1:277 cancer-fighting nutrients like beta-carotene,
prostate, lung, colon and kidneys. “Be as lean as 10. Stomach cancer – lifetime risk 1:226 which you get from carrots, spinach, sweet
possible within the normal range of your body *When doctors are unable to find where potatoes, apricots, and green peppers, as well
weight. CANSA recommends maintaining or in the body the cancer first began to as lycopene from tomatoes, vitamins C from
achieving a healthy weight, which is considered grow, it is known as the Cancer of the cantaloupe, citrus fruit, pineapple, broccoli,
at a BMI of 18.5 to 24.9.” Unknown Primary (CUP) or Occult cauliflower, and peppers, and vitamin E from
While both physical activity and a healthy Primary Tumour. leafy greens.
weight also improve glucose metabolism and Source: National Cancer Registry 2007 “Eat foods that are as close to their natural
immune response – key factors in the fight states as possible, with lots of colour. Fruit and
against cancer - it’s not just the gym where you vegetables are also the body’s best source of

58 NOVEMBER - DECEMBER 2014

 [MEN’S HEALTH]

important antioxidants, which help to reduce the

damage that cancer-causing free radicals inflict
on the body,” explains Ascencao. CANCER’S LINK TO SUGAR
“Ketogenic diets (high fat) are also proving to One of the greatest misunderstood claims about
be very powerful in treating cancer due to the the link between diet and cancer is the role sugar
reduced sugar intake they promote. We therefore
advocate a low carb, high fat way of eating to our
plays in the development and spread of cancer cells.
clients, with a focus on organic foods. We also
advocate the use of supernutrients like Spirulina
When writing for the Dana-Farber Cancer understanding how cancer cells grow, which
to compensate for the lack of nutrients in modern
Institute website, Michigan-based nutritionist will help to inform future work that aims to
day diets, and have also started importing
Kathy Ludington stated: “The notion that sugar develop a means to limit or stop the growth
Salverstrols - naturally occurring plant-derived
feeds cancer is widespread in the public press. of cancer cells.”
phytonutrients that help to suppress and kill
To cut to the chase: it’s not that simple. There is “We also know that cancer cells have 15
diseased cells through an enzymatic process. It is
not a 1:1 ratio or direct link between eating a times more insulin receptors than normal
important to supplement with products like this
bite of sugar and the resulting growth of a cells,” explains Ascencao. “They therefore
as these compounds are lost through modern
certain number of cancer cells.” consume glucose much more voraciously,
farming practices with the use of pesticides and
The problem with broad, sweeping statements which is what enables us to see cancer cells
insecticides, which means we rarely get them
like “sugar causes cancer” or “sugar speeds up feeding off glucose during a Positron
from our diets. Supplements like kurcumin also
the rate at which cancer spreads” is that it Emission Tomography (PET) scan. This is
help to decrease inflammation.”
results in knee-jerk changes in behaviour that why many people say sugar ‘feeds’ the cancer,
A growing body of research also shows
are often more detrimental. The fact of the and has also given rise to the term ‘starving’
that foods with a high saturated fat content,
matter is that there are many forms of sugar, cancer – a term used to describe the process
particularly red meat, heightens cancer risk, and
and it is an important, natural substance whereby sufferers limit their intake of
that cooking meat until it’s well done may release
required by the human body to function processed sugar, hydrogenated fats, and
certain carcinogens. “By reducing your intake of
optimally. animal proteins to try to suppress the growth
animal protein you also limit your exposure to
of and kill cancer cells.”
the hormones used in modern farming practices,
which can have a significant impact on your risk
DON’T BOOT FRUIT
of cancer,” she continues.
As modern western diets are high in many CANCER AND
Prof. Herbst advises us to “avoid food that
processed and refined foods avoiding foods with OBESITY
processed sugar is a good idea in general. The other important link between refined
is fatty, sugary and salty. Many of the foods we
However, eliminating foods with natural sugar, sugar and cancer stems from the role sugar
eat every day are loaded with calories, factory-
such as fruit, won’t stop cancer cells from plays in fuelling the obesity epidemic, and its
created fats, salt, artificial flavours, sweeteners,
dividing. In fact, this approach will reduce your implications in the multitude of lifestyle
colourings, chemicals that alter texture, and
intake of all the important micronutrients and diseases that plague the western world today.
preservatives. Such foods are unhealthy and
vitamins already mentioned in this article. The combination of eating a diet rich in
don’t ensure the necessary daily intake of
The body of research on human subjects sugar-laden, refined, processed foods, which
vitamins and minerals.” ■
that proves that sugar makes cancerous cells are calorie-dense but deficient in nutrients,
grow and metastasize is still growing too. What and a sedentary lifestyle, is what leads to
is known though, thanks to a recent study obesity and the associated condition of
concluded by scientists at the University of insulin resistance and hormone imbalances.
Copenhagen, in co-operation with a research As such, it is best to opt for sources of natural
IN CONCLUSION group from Singapore, is that certain sugar sugars as many of them are packed with
“As our understanding of cancer molecules that are particularly prominent in antioxidants that can help protect your body
progresses and our battle with the disease malignant cancer cells – known as truncated from cancer. However, these natural options
continues it is becoming abundantly clear O-glycans - aid in cell growth. are also calorific so it’s important to stick to
that integrated treatment is the best As explained in an article that appeared on the recommended daily servings to avoid
approach. We need to address our lifestyle www.sciencedaily.com, through the process of weight gain.
to prevent and/or treat cancer, and work glycosylation these sugar molecules attach to
Opt for
in conjunction with modern medicine to try proteins. The site states “proteins are basically
natural
and beat it. As such, regular exercise, the building bricks of the body, whilst sugar sugars found
which helps to regulate blood sugar levels molecules affect the proteins, and therefore play in fruit rather
a significant role in the human organism. A flaw and avoid
and oxygenates the body to boost energy processed
levels, is important, as is our diet. Food is, in a chain of sugar molecules can lead to
and refined
by far, the biggest contributing factor in protein malfunctioning and disease.” sugars.
this regard, and it can be both good and
bad medicine. It is therefore vital that we CELL GROWTH
learn how and what to eat. And never However, that’s not to say that sugar in the diet
underestimate the power of the mind in leads to an increase in cancer cells. These O-
your battle against cancer. The way you glycans are naturally produced in the body
think about and approach the disease has when monosaccharides attach through several
a huge bearing on your eventual different pathways. What the results of the
outcome,” concludes Ascencao. study, which was published in the journal
PNAS, represent is “an important step towards

60 SEPTEMBER - OCTOBER 2014

 [TRAINING]

“More focus on one

individual muscle
allows the mind-
muscle connection to
develop, meaning that
more muscle fibres
and motor units can
be recruited with a
deeper contraction.”

MASSIVE
BENEFITS
FOR YOUR
PHYSIQUE &
STRENGTH
>> BY DEVLIN BROWN, Deputy Editor
>> PHOTOGRAPHY BY Steven Butler
- www.steveb.co.za
>> SHOT ON LOCATION AT
Body Conscious, Randburg

UNILATERAL
TRAINING
62 NOVEMBER - DECEMBER 2014
T
HE FUNDAMENTALS OF There are many more benefits to be gained
WEIGHT TRAINING DO from compound exercises, but these are the
NOT CHANGE. LEARNING HOW fundamentals.
TO PERFORM BASIC MOVES As the lifter becomes more skilled, and as
AND WORKING ON STRENGTH, he tries to work on weak areas or improve
STABILITY AND MOBILITY imbalances, and as he realises that in order
SHOULD FORM THE FOUNDATION to enjoy more hypertrophy (muscle growth),
OF EVERY WEIGHT TRAINER'S LIFE. isolation exercises are added into the equation.
WITH THIS, LEARNING THE TRADITIONAL It's not unusual to see an average trainer's
COMPOUND MOVEMENTS SHOULD ALWAYS programme include two or three compounds
BE THE BASE OF EVERY NEW WEIGHT and two isolations (for example, bench press,
TRAINING PLAN. incline dumbbell press, decline press, cable
There are a number of benefits of compound flyes and pec dec).
exercises and many reasons all beginners The isolation moves obviously improve
should master them first: nothing builds strength, however they also deliver a good
strength faster than the big, old-school muscle pump. For aesthetic muscle gain
compound exercises such as squats, bench (body building), the pump is very important.

ATHLETE
presses and bent-over rows; the big compounds Bodybuilding legend, and owner of one of the
teach our muscles how to work together in a most aesthetically pleasing physiques of all

PROFILE:
synchronised system; making compounds the time, Frank Zane once wrote that the pump from
core of a weight-training routine will aid in isolation movements shows the future lines your
proportional and balanced development; the body will take. The pump also serves another
natural anabolic hormone response to the big purpose: flooding the muscle with nutrient-
compounds is unmatched; compounds target rich blood, as well as stretching the fascia to NAME: Geoff Matthee
the most muscle fibres in a single movement. facilitate further growth. AGE: 29
HEIGHT: 1.78m
WEIGHT: 86kg

AFTER COMPOUNDS AND ISOLATIONS, AND FROM A • Training for 6 years and
for 3 years.
competing
MORE SPECIALISED PERSPECTIVE, THERE IS SOMETHING • Personal trainer at Alic
e Lane Virgin Active
CALLED UNILATERAL TRAINING. SIMPLY PUT, THESE ARE and owner of Tru-Form
Nutrition.
EXERCISES THAT TRAIN ONE SIDE OF THE BODY AT A TIME. THEY
COMPETITIVE ACHIE
CAN - AND OFTEN ARE - USED TO BRING UP IMBALANCES IN • 1st place at Mr and Ms
VEMENTS:
Fitness South
STRENGTH OR SIZE/DETAIL ON EITHER SIDE OF THE BODY. Africa 2012.
• 1st place at IFBB Clash
of the Titans,
Mens Physique 2013
AESTHETIC BENEFITS • 3rd place at IFBB SA
Mens Physique 2013
Nationals,

T here are massive aesthetic benefits to

be enjoyed from unilateral training. As
already mentioned, by adding some unilateral
than South African bodybuilding legend, and
Mr Olympia competitor, Marius Dohne. He
incorporates unilateral training in his routines,
• 1st place at IFBB Eur
o Arnold Classic
Qualifier and selected to
represent
SA at Arnold Classic.
training at the end of a session, one can induce and is quite clear on the benefits he gains from
• Top 15 at IFBB Euro
skin-tearing pumps. When you remove the adding them to his arsenal. Arnold Classic
in Spain
second limb from the movement you force all the “Single-side movements are basically there
secondary and stabilising muscles to help with to hit a slightly different angle of the muscle. For
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is very often forced into action too, and a standing muscle group. For instance, leg press with a
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set of unilateral cable flyes, for instance, (without close stance and toes in are more for the outer Wrist Straps
• The GymStore
any swaying or leaning) will often leave the core sweeps and a wider stance with toes pointing
• Fake Bake
and abs feeling fatigued. out are more for the inner quads,” says Dohne.
• Ford
More focus on one individual muscle also “However, when we do single leg press
• Vibram Five Fingers
allows the mind-muscle connection to develop, the counter balance we get from the other
meaning that more muscle fibres and motor leg is all of a sudden gone ... this enables the
units can be recruited with a deeper contraction. quad doing the set to work even harder and
In addition to this, removing one leg from a leg incorporate more secondary muscles to help single cable tricep pushdowns it allows for
press and repositioning the remaining leg, for lift the weight, so now the adductor muscle more focus and isolation on the target muscles.
instance, can really zone in on the quads from comes into play. The same happens with lying I incorporate a lot of single movements for
a new angle and hit muscle fibres differently, leg curls ... when you take away the counter different reasons. Sometimes at the beginning
such as focusing on the outer sweep of the quad, balance of the other leg, all of a sudden the leg of a training session for a deeper contraction,
giving a fuller look from the front. doing the set needs to work harder to lift the but other times at the end of a session to isolate
When discussing the benefits of unilateral weight and incorporates the adductor muscle and incorporate the secondary muscles because
exercises from an aesthetic perspective, very (or inner quad) to help curl the weight. In other the primary muscles might be too pumped to lift
few people in the world are more qualified movements such as single preacher curls or the weight alone,” adds Dohne.

www.fitnessHE.co.za FITNESS HIS EDITION 63

 [TRAINING]

STRENGTH BENEFITS
B y only training both sides of
the body at the same time
you could be hiding strength
press. To perform this properly
the lifter has to root himself to the
ground and brace his core to keep
and coordination imbalances. his body solid, upright and still.
For instance, if one arm is From there he has to drive the
lagging, when fatigue sets in the ‘bell up. Just by trying to do this
dominant side may take more of exercise you can spot weaknesses
the load, thereby exacerbating in the body as it tries to
the problem. By doing single- compensate. For overall strength,
side movements you are forcing over and above the shoulder, this
the targeted part of the body to move is very powerful. It also
recruit the necessary fibres and teaches some of the fundamentals
neurons, thus forcing strength and of strength training – bracing,
coordination improvements. tension and breathing.
Due to the very fact that If you look at the single-leg
stabilisers and secondary Romanian deadlift, for example,
muscles, as well as the core, someone who has never done
become more important in this generally falls over. This
unilateral movements, the demonstrates the coordination of
strength and coordination benefits issues that can be worked on with
are quite obvious. These benefits this unilateral movement. The
also have a positive spin-off balance, coordination and strength
to overall strength, as well as in this hip-dominant movement
mitigating against other potential will carry over into everyday life SINGLE-ARM SINGLE-ARM
injuries that often occur as a
result of imbalances.
and sport. Think about it, when
you’re running, playing a game of
(DUMBBELL) CHEST PRESS
Consider the single-arm soccer or touch rugby you’re doing PREACHER CURL Sit down on a bench with a
standing dumbbell or kettlebell so one leg at a time. Grasp a dumbbell and sit or stand at a dumbbell resting on your
preacher bench. With your arm bent and lower thigh. Kick the weight
palm facing your shoulder, place the back up to more or less shoulder
“DUE TO THE VERY FACT THAT of your arm down on the pad. Lower the height and lie back. Position
STABILISERS AND SECONDARY MUSCLES, dumbbell until your arm is fully extended.
Raise the dumbbell until your forearm is
the dumbbell to the side of
your chest with your arm
AS WELL AS THE CORE, BECOME MORE vertical. Repeat. Continue for the required bent under the dumbbell.
IMPORTANT IN UNILATERAL MOVEMENTS, number of reps and then proceed with the Press the dumbbell up with
THE STRENGTH AND COORDINATION opposite arm. your elbow to the side until
BENEFITS ARE QUITE OBVIOUS.” your arm is extended. Lower
the weight to the side of your
upper chest until a slight

GETTING DOWN
stretch is felt in your chest
or shoulder. Repeat for the

TO BUSINESS required reps and then swap

arms. Keep your body tight

I t's clear that the more complex unilateral exercises require more
training and help from a personal trainer, such as the unilateral
Romanian deadlift, but one doesn't have to start there. It is entirely
and still by bracing your core.

possible to start enjoying the benefits of unilateral training by starting off

with moves that are easier, but no less effective.
The following moves could add a lot to your current training
programme when added into the mix. They could be put at the end to
really eek out the last bit from every muscle, or at the beginning as a
kind of primer and pre-exhaustion technique, meaning that you exhaust
more fibres during the compound move/s that follow. When using the
latter technique, remember to be careful and cognisant of the fact that
your muscles may give in sooner – especially if you have a loaded bar
across your back.
Focus on keeping yourself steady and stable in all of the moves,
and brace your core and keep yourself as tight and still as possible,
especially in the upper-body moves. This will give your core and abs a
serious workout too, all the while getting the secondary muscles and
stabilisers to come to the party. This all helps in your quest to deliver a
bigger, more symmetrical, more attractive and stronger physique.

64 NOVEMBER - DECEMBER 2014

 SINGLE-ARM
CABLE BENT-
OVER RAISE
Grasp the stirrup cable attachment.
Bend over with your hand above
your knee for support. Keep your
back straight and knees slightly
bent. Allow the shoulder with the
stirrup to be pulled forward. Pull
the cable attachment to the side
of your torso, pulling the shoulder
back. Return until your arm is in the
starting position and your shoulder
is stretched forward. Repeat for the
required number of reps and then
continue with the opposite arm.

SINGLE-ARM TRICEP EXTENSION

Grasp the cable attachment with an underhand or neutral grip. Position your elbow to your
side. Extend your arm down. Return until your forearm is close to your upper arm. The
elbow can travel up a few inches at the top of the motion. Step closer to the cable to provide
resistance at the top of the motion. Repeat. Continue until you have completed the required
number of reps and then switch to the opposite arm.
 [TRAINING]

SINGLE-ARM CABLE LATERAL RAISE

Grasp the stirrup cable attachment. Stand with the side of your resting arm toward
the low pulley. With your elbow bent, raise your arm to the side and away from the
low pulley until your elbow is at shoulder height. Lower and repeat for the required
number of reps, before moving to the other side.

SINGLE-LEG
LEG PRESS
Sit on the leg press machine with your back on the
padded support. Place one foot on the platform
and the other foot on the floor below the platform.
Extend your hip and knee. Release the dock levers
and grasp the handles to the sides. Lower the sled
by bending your leg until your knee is just short of
complete flexion. Return by extending your knee and
hip. Repeat for the required number of reps, before
continuing with the opposite leg.

SINGLE-LEG HAMSTRING CURL

Facing the bench, stand between the bench and lever pad. Lie prone on the bench with your knees just
beyond the edge of the bench and lower your legs under the lever pad. Grasp the support handles.
Raise the lever pad to the back of your thighs by flexing one knee. Lower the lever pad until your knee
is straight and repeat for the required number of reps, then switch to the other leg. ■

FORM TIP: Keep your

torso on the bench at
all times to reduce
hyperextending your
lower back.
66 NOVEMBER - DECEMBER 2014
 [SCIENCE]

DECODING TALENT
A LOOK AT GENETICS VERSUS HARD
WORK IN SPORTING SUCCESS
>> BY DEVLIN BROWN, Deputy Editor

A
QUOTE THAT HAS BEEN ATTRIBUTED TO VARIOUS SOURCES, BUT
MOSTLY FOUND ON MOTIVATIONAL POSTERS FEATURING NBA
STAR KEVIN DURANT, READS: “HARD WORK BEATS TALENT WHEN
TALENT DOESN’T WORK HARD.” IT IS MOTIVATIONAL, MAKES
SENSE, AND IS PROBABLY TRUE... MOST OF THE TIME.

WHAT DOES IT REALLY MEAN?

We all know that we wonderfully illustrated in the discovered a talent, a supreme
are born with various play Amadeus, where the gift, and we actually enjoy
genetic predispositions to protagonist Salieri confronts performing that task. Let’s
performing certain tasks God and tells him he has presume it is a sporting skill
well. Some people call them given his everything, his all, – perhaps speed, eye-hand
talents, others call them his life, to creating flawless coordination, ball skills. What
gifts. Even the word “gift” is music. Then along comes happens when we work at
loaded. Culturally we are all Mozart who, with an idle and it with everything we have?
taught to be appreciative of half-hearted scribble of his Then, like the men mentioned
the gifts we receive (never quill, writes music that blows in the previous paragraph,
look a gift horse in the mouth, his out the water. It is unfair, have we changed the quote to
we’re told). There is even a screams Salieri. “Why! Why? read: “When talent works hard
parable in the bible that talks Why!” Where more is this the rest can go home”?
of the three men who were noticeable on a tangible level When looked at from a
NATURE VS
given gold and the one buried
it, the other wasted it and
than the sports arena?
Usain Bolt, Tiger Woods,
competitive mindset this is
quite demoralising. Johnny NURTUR E
the third turned it into more. Roger Federer, Lionel Messi, may want to be like Messi people are better
Ultimately, some
sports
The master rewarded the Sonny Bill Williams, Floyd and win the Golden Boot, or programmed to excel at certain
the Centre
one who turned it into more Mayweather... these names be like Miroslav Klose and than others. Dr Rob Collins from
ts Med icine and Orth opae dics in
and admonished the one who take what we know about all score the most goals in World for Spor
and Seni or Team
buried his “gifts”. those sports and then turn it Cup history, but what can he Rosebank, Johannesburg
ician for the Gold en Lion s Rugb y Union
We are ingrained through up a notch. Bolt slacks off 10 do when he discovers that Phys
thre e cate gorie s of
various institutions to make metres from the finish line Cristiano Ronaldo and James suggests that there are
the most of our gifts, our and breaks a world record. Rodrigues have more talent? pote ntial athle te.
is obviously
talents. We are taught that it Federer, in his prime, played Worse still, anecdotes talk “Athletic performance and ability
inati on of nurtu re and natu re. I believe
is often shameful to waste our with effortless grace to win the about Ronaldo practising long a comb
to be three grou ps of
talents. But most importantly, most Grand Slams in history. after the training session that there would have
tes depe ndin g on their natu re and nurture
we are all taught that we all Messi is almost impossible to ends. That is talent working athle
have talents or gifts that we mark and conjures goals like hard (and he is currently the abilities.”
y who work
need to discover – we must a wizard. Sonny Bill changes Fifa Ballon d’Or holder: best 1. Those with supreme natural abilit
find what we’re really good between rugby league and player). Does Johnny Smith extremely hard.
with an average
at and use our talents. It’s a union as if it were nothing and stand a chance? Can he 2. Those who are naturally good
as thos e who are naturally
culture of achievement and reinvented the offload for an make it at elite level? Should work ethic, as well
avera ge but work hard .
advancement. entire generation. Mayweather he be encouraged to follow
don’t train.
The downside of this is dodges punches like a his dream or should he be 3. Those who are untalented and
supp ose the same woul d apply to any area
believing you have a talent politician dodging questions. encouraged to “be realistic”? “I
just spor t – no matter how
at something and maybe These guys were born to be This is an ethical question only of life, not necessarily
the kid with a low IQ work s, he will never
you are not quite as gifted the best. a parent, coach or spouse can hard
larly, to be a
as you presumed. This is Let us presume we have answer. win a Nobel prize for maths. Simi
d-cla ss athle te, one need s extre me natural
worl

“HARD WORK BEATS TALENT WHEN TALENT DOESN’T WORK HARD.”

68 NOEMBER - DECEMBER 2014

 WHEN HARD WORK
IS NOT ENOUGH
In a previous edition (2014) report how
of Fitness His Edition world-class sprinters
gifts which one then has to work on and hone,”
we had a look at were all exceptional
explains Dr Collins.
sprinting, and noted performers prior to any
It is clear that nature and nurture both play a
how the elite men’s formal training. So, it
pivotal role in an athlete’s eventual success. But
runners, for instance, would appear that to
in order to be elite he needs to have abundant
routinely run under 10 be an elite sprinter or
natural talent first. The discussion then leads
seconds, while others to perform in any sport
to the interplay between nature and nurture,
spend their entire lives that is reliant on speed,
and how they influence each other and work
chasing this mark. In the athlete must have
together to produce a star athlete.
rugby, players such an innate talent that
Helen Bayne, Head Biomechanist at the High
as Bryan Habana have training cannot make up
Performance Centre at the University of Pretoria

KALIVA / SHUTTERSTOCK.COM
made a career out of for,” explains Bayne.
agrees that the environment plays a critical role
“burning” opposition The paper referenced
in an athlete’s development but that, ultimately,
defenders, whether he by Bayne, published
genetics is the determinant when it comes to
bulks up or not, is a sure on 26 June 2014, has a
being the best elite athlete. She also says that
bet for five points when quote from Jerry Baltes,
the interplay between nature and nurture varies
he is 40m from the try Head Coach, Grand
between different sporting disciplines.
line with one defender to Valley State University
“Genetics, training, and environmental factors
“WITHOUT THE NATURAL beat. Certainly, watching cross-country and track
all influence ultimate sports performance. The
TALENT YOU WILL NOT BE FAST, Bolt jog over the finish and field, that sums it
extent to which each of these influence the BUT WITH PROPER CONDITIONING line in under 9.8s makes succinctly:
athlete’s potential may vary between sports. AND TECHNIQUE FAST ATHLETES
CAN BE FASTER.” this gift of speed as “I can make you
Deliberate practice (training that is structured,
stark as daylight. faster, but I can’t make
attentive, maximally effortful and subject to
“Sprinting is one task you fast.” (Lombardo
immediate practice for a coach) is essential
that particularly defies and Deaner (2014),
to achieve an expert level of performance, but
the deliberate practice PeerJ, DOI 10.7717/
without the right genetics it won’t be enough.”
model. It is often said peerj.445)
Dr Collins does go on to explain that it is not
by coaches and other In other words,
only the best of the best that will make careers
commentators that without the natural
out of sport. “At top international level, only
‘you can’t teach speed’, talent you will not be
those with excellent genetics and work ethics
and a recent study fast, but with proper
will be competitive. Certainly hard-working good
lends support to this conditioning and
athletes will be able to become professional
notion. In their paper, technique fast athletes
elite athletes, but the best in the world will most
Lombardo and Deaner can be faster.
likely be those with the genes and work ethic.”

“WHEN TALENT WORKS HARD THE REST CAN GO HOME.”

“AT TOP
INTERNATIONAL
LEVEL, ONLY THOSE
WITH EXCELLENT
GENETICS AND
WORK ETHICS WILL
BE COMPETITIVE.
CERTAINLY HARD-
WORKING GOOD
ATHLETES WILL BE
ABLE TO BECOME
PROFESSIONAL ELITE
ATHLETES, BUT THE
BEST IN THE WORLD
WILL MOST LIKELY BE
THOSE WITH
THE GENES AND
WORK ETHIC.”
 “REGARDING
PSYCHOLOGY, THIS IS
[SCIENCE] A HUGE COMPONENT OF
ALL SPORT. ATHLETES WHO
HAVE TRAINED BETTER AND
WINNING MARGINS ARE BETTER GENETICALLY
PREPARED MAY HAVE
Think about finals; the moments in sport that
make us sit on the edge of our seats. The
REASON TO BE IN A BETTER
PSYCHOLOGICAL SPACE, BUT

PETE NIESEN / SHUTTERSTOCK.COM

seconds where dreams come true or hearts
are broken. These micro-moments are what THIS DOESN’T NECESSARILY
make heroes... it's the stuff of fairytale. How APPLY. A LESSER ATHLETE
many times have we seen it? It's not even just WHO IS PSYCHOLOGICALLY
in speed. Look at a soccer match where a hair's SUPERIOR MAY WELL BE
breadth would have been enough for the ball to MORE SUCCESSFUL.”
slide inside the post.
“The margins at the top level in all sports
are so small that one without natural ability
is unlikely to be competitive,” says Dr Collins.
“That is not to say that the most talented athlete IT’S IN THE MIND
will necessarily be the one always winning. A A lot has been written her state of arousal and than 50% of his chances in
less talented athlete who is prepared to work about the impact of sports stress. The impact, to which Heyneke Meyer’s first season
hard may well achieve better than the athlete psychology in sport – they both attested, on her in charge. There was mass
with the better talent who doesn’t work as hard.” included in these pages. training was significant. hysteria and people calling for
As Dr Collins pointed out, margins matter, Often you hear cliches from The salient point here is his head, but the coach stuck
and in a sport such as sprinting where success commentators about how that this is the same athlete with the player that he knew
or failure can be a matter of a hundredth of a one team wanted it more as before, yet she now has had the skills required. It
second, for instance, technique is vital. than the other. While that another tool at her disposal may have been psychological
is not entirely true - both that can maximise her talent, or technique related (we
“THAT IS NOT TO SAY THAT THE opponents obviously want to technique and physical simply do not know), but it
MOST TALENTED ATHLETE WILL win - what they are alluding preparedness. was certainly a temporary
NECESSARILY BE THE ONE ALWAYS to is the state of mind of the Dr Collins also singled environmental factor that his
WINNING. A LESS TALENTED athletes. out the power of the coaches dealt with and, in
ATHLETE WHO IS PREPARED TO In a Fitness mag podcast mind when it comes to time, he was again converting
WORK HARD MAY WELL ACHIEVE that we published in July, performance and how it from the touchline.
BETTER THAN THE ATHLETE WITH head trainer of the Yard relates to gifted athletes. The same happens to
THE BETTER TALENT WHO DOESN’T Athletic private strength “Regarding psychology, soccer strikers, runners,
WORK AS HARD.” and conditioning facility, this is a huge component golfers and athletes in every
Scott MacIntosh was talking of all sport. Athletes who sporting code you can think
about his athlete Celestie have trained better and are of. However, there is also
A CLOSER LOOK AT Engelbrecht ahead of her
departure for the CrossFit
better genetically prepared
may have reason to be in a
another thing that happens to
all of these top sportspeople
TECHNIQUE Games in the US. He spoke better psychological space, in slumps. They return to their
“The simplest model of sprinting performance about how he has always but this doesn’t necessarily prior level of performance
is: average velocity = stride length x stride had a very strong belief in apply. A lesser athlete who is thanks to their talent, lots of
frequency. In other words, top sprinters cover the importance of sports psychologically superior may hard work and self-belief.
more ground per stride, and are able to do this psychology for athletes who well be more successful,” he As if this were a story of
more quickly than less skilled sprinters. To do compete. The interesting explains. clichés that actually contained
this athletes need to apply the greatest amount points that he brought up This is often clear to see. sporting truths, another quote
of force to the ground, in the optimal direction, included the fact that Celestie Who can remember Morné that does the rounds when
in the shortest amount of time. An example of a had done all of the Regionals Steyn against the British and a player is in a slump goes
common technical error is "over striding", where workouts three times ahead Irish Lions? He almost never something along the lines of:
the athlete reaches with the swing leg, causing of the actual event. The missed a kick and he most “form is temporary, class is
the foot to land in front of the centre of mass relevance of this was that on certainly kicked the big ones – permanent”. This “permanent
of the body. This results in braking forces that every occasion in training she it was a 50m+ kick that sealed class” was coded into the
slow the athlete down and increases the ground had completed the workouts the series for the Springboks player’s genes at birth, and
contact time, decreasing stride frequency,” in a better time than she at Loftus Versfeld. Now think then nurtured and moulded to
explains Bayne. did on game day. He says he about the same player three create the star athlete we all
Looking at the above, there are tiny areas of could see she was just “off years later converting less admire.
technique and performance that can be honed her game” slightly.
in on, or tweaked, that will result in that 0.01s Therefore, as part of Have some fun – single out athletes in your favourite
that is the difference between gold or silver. But her training for the Games sporting code that you think possess this one-in-a-million
as both Dr Collins and Bayne have explained he introduced a sports gift that has the potential, coupled with hard work and
– to win that gold the athlete must already be psychologist, who taught her careful athlete management, to become one of the all-time
naturally fast to start with in order to be in various ways of controlling greats. If it is you, finish reading this magazine and go train
a position where 0.01s can be the difference her nerves and managing – don’t waste that gift! ■
between a world record and second place.

“FORM IS TEMPORARY, CLASS IS PERMANENT.”

70 NOVEMBER - DECEMBER 2014
 As glucose is the
easiest form of
[NUTRITION] energy to burn

BEAT
our bodies will
preferentially
use that pathway
whenever possible,
and by constantly
dumping glucose
into our bloodstream
we enable this
physiological

THE
‘laziness’.

BONK
IS FAT ADAPTION THE SECRET TO
BECOMING BONK-PROOF?
>> By Pedro van Gaalen, Editor

A NY SERIOUS ENDURANCE ATHLETE WILL KNOW WHAT “HITTING THE WALL”

FEELS LIKE. IN FACT, IT’S PROBABLY ONE OF THE MOST DESCRIPTIVE TERMS
USED IN EXERCISE PHYSIOLOGY AS IT PRECISELY EXPRESSES THE PHYSICAL
SENSATION EXPERIENCED.
When an athlete reaches this point he loses all power to working muscles. You
feel flat and devoid of energy. Leg (or arm) turnover decreases dramatically, as
does power output. If you’re 70km into a 110km cycle race when this happens
you’ve got a long day in the saddle ahead of you.

THE PROBLEM THE SOLUTIONS

P hysiologically speaking,
hitting the wall, or bonking
as it’s often referred to, is the
University in 2010, illustrated that
your probability of hitting the wall
during a marathon is contingent on
are less efficient at delivering
usable energy than glycolysis,
so, in general, you won’t be able
T he obvious and most
conventional answer to this
problem is to regularly ingest
point where our bodies run out the amount of glycogen you store to sustain your previous levels of carbohydrates during your
of readily available glucose for in your muscles, how fast you run, intensity. activity. The generally recommend
aerobic and/or anaerobic energy your pacing strategy, your body Also of interest in this regard is guideline is a maximum of 60g/
production during exercise. size, and your muscle mass. the growing body of research that hour of carbs, be it from whole food
For most, this energy comes More specifically, if you don’t suggests that the brain anticipates sources or supplements.
primarily from stored glycogen restore depleted glycogen stores glycogen depletion and slows the Carbo-loading has also been
in the liver and muscle cells. The during the activity, the point at body down gradually to conserve a popular approach to extending
problem is that this energy source which your glycogen ‘fuel tank’ hits this finite energy supply. This could time to glycogen depletion. Both
is limited as your body is only empty will depend on the amount mean that you actually hit the approaches have significant
able to store a certain amount of time you spend near or above wall before glycogen reserves are research backing their efficacy,
of glycogen - a typical untrained your aerobic threshold. Moving completely depleted. which is why this approach is still
individual who eats an average into your anaerobic threshold used by elite or top level endurance
diet stores about 380g of glycogen, quickly depletes glycogen as it’s “IF YOU CAN athletes.
while the appropriate training the only fuel source your body can HANDLE EXERCISING However, amidst all the
and dietary manipulation tools metabolise at that intensity. WITHOUT HAVING controversy of low carb, high
can raise these reserves as high At intensities below this TO CARB-LOAD, fat (LCHF) eating, an important
as 880g. threshold you’ll also reach a YOU’RE PROBABLY concept has reemerged in the
The point at which you hit the point when glycogen stores FAT-ADAPTED. IF world of endurance sport – fat
wall also varies depending on a are eventually depleted, which adaption. From a physiological
YOU CAN WORKOUT
number of factors. To demonstrate depends on average intensity and perspective, when we 'bonk' we're
EFFECTIVELY IN forced to reduce intensity to below
the complexity of factors at play, exercise duration. At this point
a computational approach to your body is left with only two
A FASTED STATE, our aerobic threshold to sustain
glycogen depletion, published by other fuel options – muscle or fat.
YOU’RE DEFINITELY the activity, as this is the intensity
Benjamin Rapoport of Harvard Both of these energy pathways FAT-ADAPTED.” at which fat metabolism becomes

72 NOVEMBER - DECEMBER 2014

possible, through a process
known as lypolisys. UNLOCKING
The problem for most THIS
recreational athletes is that
our over-consumption of
POTENTIAL
carbohydrates has blunted our
bodies' ability to efficiently tap
D r. Steve Phinney, a highly
respected physician-
scientist at the University
into our abundant fat stores:
of California in Davis, with
our most readily available and
over 35 years of experience
transportable source of energy.
in studying diet, exercise,
As glucose is the easiest form
fatty acids, and inflammation,
of energy to burn our bodies
believes that once the body
will preferentially use that
has become fat-adapted the
pathway whenever possible, and
athlete becomes “bonk-
by constantly dumping glucose
proof”. He also believes that
into our bloodstream we enable
becoming fat-adapted reduces
this physiological 'laziness'.
inflammation, which helps
What most endurance athletes
to counteract the cumulative
therefore need to do is force
oxidative stress caused by
skeletal muscle to 're-learn' how
heavy training volumes.
to oxidise fat effectively – become
The key to becoming fully
“metabolic efficient” once more.
fat adapted is two-fold. Firstly,
Without this ability, when the
your body needs to switch from
glucose is gone we hit the wall.
its primary reliance on glucose
A fat-burning beast, as Mark
for fuel. This is done by going
Sisson, author of the Primal
on progressively longer training
Blueprint, calls them, will be able
sessions in a fasted or, at the
to rely more on fat for energy
very least, a carb-depleted
during exercise, sparing glycogen
state. For those worried
for when he needs it most, and
about muscle loss, sipping
when it can be more effective.
on a branched chain amino
To achieve this state Sisson says
acid supplement, or having
“train low, race high”, in reference
a protein-rich meal before
to the use of carbs during
you train can help to limit or
exercise. In a related blog post on
mitigate this.
his website, www.marksdailyapple.
Once you have adapted to
com, he states: “If you can handle
running longer distances at
exercising without having to carb-
lower intensities on fat-derived
load, you’re probably fat-adapted.
energy you can then work on
If you can workout effectively in a
increasing the threshold at
fasted state, you’re definitely fat-
which your body can oxidise
adapted.”
stored fat for energy. This
And adapting to
will allow you to fuel higher
use more fat, more
intensity sessions or greater
of the time, delivers
workloads in race or training
a double whammy for
situations on fat. This
performance. Not
is where fat adaption
only does it help
delivers real value for
to spare stored
serious athletes, as
glycogen – a rare
they can then use their
and precious
most effective form
commodity
of available energy
when you're out
– glycogen – for the
racing for four or
really tough sections
more hours – but
of a race or training
one gram of fat also
session, when they
delivers more energy
need it most (at or
than a gram
above their anaerobic
of carbo-
threshold). ■
hydrate.
 [TRAINING]

COLLIN HARRIS
Editor

HE
OWN, Deputy

AN SW ER NG T
>> BY DEVLIN BR
I
-O LD QU EST ION:
AGE
SHOULD YOU
SQUAT &
DEADLIFT
ON THE SAME DAY?
W
e all know that we should squat. Whether we’re
trying to build muscle, get stronger or move better,
the squat is the king of the compound, functional
movements.
Another of these fundamental exercises that should always
be included in your routine is the deadlift. However, rightly or wrongly, the
deadlift comes with a bit of baggage: it’s feared by many and the role it should
play in your programme is often less clear; should you do it on leg day or back
day? If it’s split, how much rest should you have between squat and deadlift
days? These are just a few of the questions we try to answer in this feature.

AESTHETICS VERSUS FUNCTION

I n order to fully understand
the context of this debate
one must appreciate that
is about aesthetic development
before all else. As such the
body is seen as a grouping of
using specific chest exercises,
on shoulders day you do
shoulder exercises. However,
every exercise we perform different muscles and muscle the deadlift works the entire
serves a specific purpose. groups, which are most often posterior chain and therefore
That may seem obvious to trained in some kind of split works both the back and the
most readers, but far too often routine. Looking at training back of the legs, as well as the
people simply go through the from this perspective, it is easy quads and calves.
motions with their training to see that deadlifts could well This may seem like a fairly
programmes. cause some confusion. For inconsequential thing to have
Body building, for instance, instance, on chest day, you train sleepless nights about, but it

74 NOVEMBER - DECEMBER 2014

 “THE DEADLIFT WORKS THE ENTIRE POSTERIOR CHAIN AND THEREFORE WORKS BOTH
THE BACK AND THE BACK OF THE LEGS, AS WELL AS THE QUADS AND CALVES.”

isn't. The deadlift is a highly squat are obviously compound exercises that work through
demanding exercise, both movements. They are both the ankles, knees and hips,
physically and neurologically. strength movements and have a big carryover to athletic
Therefore, if you train in a body they make up two of the three performance, as well as general
building sense and use it on powerlifting moves. But beyond life. However, imbalances in
leg day, suddenly doing back training them for the purpose development between the
the following day is not a good of powerlifting, they are also quads, glutes and hamstrings
idea because your back will functional movements that take can have a negative impact on
already have had a workout. the body through fundamental sporting performance, and can
With the volume that most movement patterns. also make the athlete more
body builders use the They both involve flexion and susceptible to injuries. This is
potential for accumulated extension at more than one why you will often see functional
fatigue and over-training joint. Deadlifts are considered trainers balance out movement
becomes much higher. a hip-dominant exercise and patterns when programming
However, there squats are considered a quad- their training. For example –
are different ways to dominant exercise. Changing every hip-dominant exercise
view the deadlift. Not the squat, by widening the will have a corresponding quad-
everyone trains like a stance substantially and dominant exercise, and every
bodybuilder. holding the bar lower down pull (e.g. bent-over row) will
The deadlift and the back, one can shift the have a corresponding push (e.g.
balance somewhat from a bench press). Obviously this
quad-dominant move to also carries over to aesthetic
incorporate more of training too. A balanced and
JAQUES FAGAN

the hips. proportioned physique is one

Both quad and of the fundamentals of body
hip-dominant building.

“CHANGING THE SQUAT,

BY WIDENING THE STANCE
SUBSTANTIALLY AND HOLDING
THE BAR LOWER DOWN THE BACK,
ONE CAN SHIFT THE BALANCE
SOMEWHAT FROM A QUAD-
DOMINANT MOVE TO INCORPORATE
MORE OF THE HIPS.”

STRENGTH BENEFITS
OF SQUATS AND DEADLIFTS
I t is reasonably fair to state that everyone
agrees that the squat is a strength move
for the lower body (with overall carryover),
discussed his weight training and the carryover
it has on his sporting performance. It will come
as no surprise that the two exercises that have
it builds up the quads and also works the some of the biggest benefits to athletic prowess
glutes. This is the reason everyone will of an elite sportsman are the squat and deadlift
either programme a squat on 1) leg day, 2) (and, for the record, Lambie may not be a big
lower-body day, 3) quad dominant day, 4) for man but his legs are massive for his size).
powerlifting or 5) sport-specific exercise. “With Pat, probably 70% of his programme
Squats are also one of the most effective concentrates on the mechanics of the hip, knee
moves for building leg muscle and strength, and ankle,” explained Mark Steele, strength and
and work a number of other muscles in your conditioning coach for the Sharks. “These have
body, so you get a holistic workout that builds to be trained in conjunction with each other so
strength and has huge benefits for your training that there is maximum fluidity. We concentrate
as a whole. One of the major things to watch out on force development through squats and
for with the squat is leaning forward while doing deadlifts. (He also does) power cleans and
the movement – this means that your core gets snatches, as well as stretch-shortening cycle
a good solid workout too and is often a limiting movements (plyometrics).”
factor in doing deep squats properly. So, there we have it, the carryover for sport
We ran a feature on Pat Lambie a few and explosive athleticism from the strength and
months ago (past issues of all our magazines power gains from squats and deadlifts are clear
are available on Zinio and Magzter) where we to see.

www.fitnessHE.co.za FITNESS HIS EDITION 75

 DEADLIFT
DEADLIFT TIPS:
• Stand over the barbell with your feet positioned
[TRAINING] slightly narrower than shoulder-width apart.
• Grab the bar with an overhand grip, with your
arms positioned either side of your torso, or in a
mixed grip to be able to handle more load.
• Ensure your feet are placed directly below the
SIZE bar.
BENEFITS OF • Bend your knees, push back with your hips and
drop your butt down to the floor. Do not tilt your
SQUATS AND pelvis.
DEADLIFTS • Lift your chest as you pull upwards, keeping your
head in line with your shoulders. Stand up by

S o what about the benefits from

a physique perspective then?
Let's have a look at what multiple
extending your hips and knees simultaneously.
• Keep the bar close to your body as you drive your
knees and hips upwards. Roll the bar over your
Mr Olympia Jay Cutler has said. knees and thighs until your legs are straight.
“Nothing builds quad mass • Lock your knees and hips at the top. Don’t
like heavy free-weight squats. A lean back at the top of the movement.
lot of experienced guys tend to
stay away from them for various
reasons, but I would recommend
that all bodybuilders squat,” he told
simplyshredded.com
Then, looking at the deadlift, let's
have a look at what Jay Cutler's
successor, Phil Heath had to say to
Shawn Perine, a senior writer for
Weider Publications, in 2012, before
he added two more Olympia titles:
“One such area that I knew I had
to bring up was my back. I had been
hammering on it since I first started
training seriously, but for me, my
back just took a while to grow. I
always felt I could have one of the
best backs in bodybuilding, but
unlike my arms, which responded
even with minimal training, my back
took work and patience... Right now,
we're looking at adding middle back
thickness. We want to see more
detail in the spinal erector area and
see the lower lats filled out a little
more... We're talking about adding
partial deadlifts to my back routine,
which is something Jay (Cutler)
does. The reason we're going to do
partials rather than full deadlifts
from the floor is that I don't want
to add mass around my hips and
glutes.”
That's what the best bodybuilder
in the world has said about deadlifts
– how good they are for his back,
but how he is also very aware of FORM TIPS:
what it does around the hips and • Keep your shoulders back and chest
glutes. Let's have a look at what forward – do not drop your chest.
• Never round your back as this will make
some personal trainers here in
you susceptible to injury. BOOST YOUR DEADLIFT
South Africa have to say.
• Do not jerk the weight up at the top of the GRIP STRENGTH:
movement. Keep the momentum going By doing static holds at the top of your deadlift
“NOTHING with one smooth motion from the bottom you can increase grip strength. After you’ve
finished your last rep in the set, stand holding
BUILDS QUAD of the movement.
• Pull like a mofo! the barbell for about 5-10 seconds.
MASS
LIKE HEAVY MUSCLES TARGETED: Gluteus maximus, quadriceps, trapezius, splenius cervicis,
FREE-WEIGHT levator scapulae, latissimus dorsi, erector spinae, obliques, rectus abdominis and flexor digitorum.
SQUATS.
MR OLYMPIA JAY CUTLER

76 NOVEMBER - DECEMBER 2014

 “THE DEADLIFT IS A FANTASTIC EXERCISE FOR THE SHEER AMOUNT OF MUSCLE FIBRES IT
RECRUITS. BECAUSE OF THIS IT IS A GREAT EXERCISE FOR BUILDING STRENGTH.”

DECODING THE DEADLIFT

A lex Dias, Andries Goliya
and Norman Sithole are all
personal trainers at various
Training the hips and developing
power through this movement
pattern has massive spinoffs for
“A deadlift is for the back,
including lower back and latissimus
dorsi, but in fairness really, it works
do stiff-legged deadlifts, it is for
hamstrings and glutes, and when I
bend my knees I am trying to hit my
Virgin Active gyms, who work with sports that require running and two ways. You can do deadlifts for lower back and latissimus dorsi.”
different population segments, jumping power and speed. your hamstrings as well, but it all He also sees more value in the
from bodybuilders and those who “With bodybuilders, here I may depends on which variation of the deadlift than the mere targeting of
want to get into bodybuilding, to programme it for back or for legs deadlift you are doing,” says Sithole. muscles for size. “Look, the deadlift
sports-specific, functional training because it recruits many muscle “For instance, if you are doing also plays another functional role
and fat loss clients. Speaking to fibers in the lower extremities.” back, you can do a traditional for the average lifter: it is very good
three different trainers with different Ultimately, Dias programmes deadlift with your knees bent and to build up that strength around
client bases may well bring us the deadlift in various ways for really feel it all through your back, your lower back and core, which
closer to understanding just how different clients depending on what but if you are doing a stiff-legged supports you when you are doing
the general public in South Africa their needs are. It's clear he sees deadlift you can really pull from squats. Many people lean forward a
uses the deadlift in their training and understands the role deadlifts your hamstrings and your glutes. bit with squats, so a stronger lower
regimens. perform in a particular kind of So, basically, for me a deadlift is back will help to keep you upright
“The deadlift is a fantastic movement pattern, and not as a there for different purposes. while squatting. According to
exercise for the sheer amount of “back exercise” or “leg exercise”. The way I use deadlifts, and me, this is one of the main
muscle fibres it recruits. Because Goliya, on the other hand, really change which version I benefits of doing deadlifts, as
of this it is a great exercise for does see the value of the deadlift do, is for my particular well as really building up good
building strength. When trained as a lower-body exercise, all the needs. If I want to overall strength.”
heavy or with higher volume it is while appreciating how it does, in
very demanding and therefore rest fact, work most of the body and can
should be a consideration. It targets be utilised for specific purposes by
JOSHUA CAPAZORIO

the entire posterior chain and a lot different people.

of that is in the back: the trapezius, “I normally do deadlifts when I
rhomboids, latissimus dorsi, and do my legs, and then on back day I
erector spinae. So it can be included do the back entirely separately with
for a back workout, as well as other exercises. When I do legs, I
for a leg workout. Either way, it normally start on the quads and
is very demanding and should be then move to hamstrings, which
performed first in a workout before may include training with deadlifts,”
fatigued,” says Dias. explains Goliya.

JUSTIN LANDMAN
So there is our first answer: it can “It depends on every individual,
be included for back as well as for but talking about me personally,
legs. So when does he include it in I think when you do your back, do
his clients' programmes?
“With the general population this
your back how you see fit. When
you do your legs, do your legs in a
WHEN TO DEADLIFT
can be programmed on a day you way that works for you. For me, I AND SQUAT?
want to target back, or for full-body
workouts. In sport-specific training,
the deadlift is your hip-hinge
put the deadlift with my legs day
because I get very good results that
way. And form also plays a part, as
A s you can see, we are back to the obvious sentence earlier in
this article. The different exercises we perform all serve a
purpose, and it really depends on a number of factors when and why
movement. So when it is a hip- it depends how you do the move. you perform a deadlift. This exercise hits most of the body, but the
dominant day, I may programme This also means you can do different entire back is targeted making it a favourite for “back training” in
something like a single leg quad- variations of the exercise. Do you the bodybuilding community. However, they still do straight-legged
dominant movement to compliment bend your knees or do you keep versions for their hamstrings and glutes. Even then, however, just by
the move, and vice versa. However, them stiff in order to really target keeping true to form and keeping their back straight, their back gets a
you could also programme a the hamstrings and glutes? What do secondary workout on leg days.
hip dominant day on its own, you want to work on? The deadlift For functional training the deadlift is programmed as a strength
for example, deadlift, single leg works the whole posterior chain.” move that deals with hip-dominance, all the while strengthening the
Romanian deadlifts and so on. This Sithole agrees that the deadlift is glutes, hamstrings and back. Powerlifters have to be very strong in the
would depend on the individual's a very versatile exercise, but his first deadlift, for obvious reasons, so they'll do them very often, but in lower
needs and on the sport,” says Dias. answer is “back”. rep structures.
The general public, as well as athletes, would be very well served
doing the deadlift and the squat for their sheer ability to develop
“THE GENERAL PUBLIC, AS WELL AS strength, which has a massive carryover to speed, athleticism and daily
ATHLETES, WOULD BE VERY WELL SERVED life. There are various ways to programme the exercises – big weights
DOING THE DEADLIFT AND THE SQUAT FOR THEIR for sheer strength, slightly lower percentages of 1RM done for power,
or slightly higher frequency for targeted improvements in each move.
SHEER ABILITY TO DEVELOP STRENGTH, Due to the sheer number of applications the programming of the
WHICH HAS A MASSIVE CARRYOVER TO SPEED, squat and deadlift into a routine should be done with the consultation
ATHLETICISM AND DAILY LIFE.” of a fitness professional who knows what your current abilities are, as
well as your goals for the short, medium and long term.

www.fitnessHE.co.za FITNESS HIS EDITION 77

 SQUAT
[TRAINING] SQUAT TIPS:
• The key is getting as low as you can. Squat until your thighs
are at least parallel to the floor (or lower) and always keep
your core contracted throughout the move. Stop before
your pelvis tilts forward.
NAILING • Keep a big chest... that means don’t arch your back.
THE FORM • Place your feet slightly wider than shoulder-width

A
apart with toes pointing slightly outwards.
nd mastering form is a non-
negotiable with these two
exercises, regardless of when you
do them. With squats, the lifter
has to learn the hip hinge to avoid
injuring the knees and limit the
forward lean. Inflexibility may also
lead to a tilting of the pelvis and the
concomitant consequences for the
lumbar spine and SI joint, while a
weak core and poor ankle mobility
may see the lifter tilting forward
and hurting their back, among
other things.
The deadlift is no different. No
one should attempt the deadlift
if they don’t have the mobility TIP: LOOK UP WHEN YOU
and skills required to perform SQUAT AND KEEP YOUR ABS TIGHT
a hip hinge in a triple extension THROUGHOUT THE EXERCISE.
movement. A straight back is
non-negotiable if vertebral health
is a priority – and it should be.
Undoubtedly, the deadlift is one
of the biggest weapons in your
strength training arsenal, but, like
all weapons, when used incorrectly
it can harm you. The deadlift’s
poor reputation is the result of
people not respecting the move
and attempting it with incorrect
form or under fatigue when one’s
adherence to form is lacking. The
truth of the matter is deadlifts don’t
hurt people. People
doing deadlifts
incorrectly
hurt people.
HANNES ALERS

CUES:
• Flat back
• Elbows high
• Chest up and out
“UNDOUBTEDLY, THE • Abs contracted
DEADLIFT IS ONE
OF THE BIGGEST WHY ARE SQUATS
WEAPONS IN YOUR CONSIDERED THE HOLY
GRAIL OF EXERCISES?
STRENGTH TRAINING • Builds better functional strength and mobility. MUSCLES TARGETED:
ARSENAL, BUT, LIKE ALL • Builds strong core musculature, which assist Quadriceps, gluteus maximus, adductor magnus,
WEAPONS, WHEN USED in preventing back injuries. soleus, hamstrings, gastrocnemius, erector
INCORRECTLY IT CAN • Increases sports performance. spinae, rectus abdominis and obliques. ■
HARM YOU.”

78 NOVEMBER - DECEMBER 2014

 [TRAINING]

>> BY PEDRO VAN GAALEN, Editor

KINESIOLOGY TAPE
DOES IT REALLY HELP OR IS IT MERELY HYPE?

I
f you’ve been to a sporting event recently, be it a
CrossFit competition, marathon or triathlon, or
watched professional sport on TV, you probably
would’ve noticed the brightly coloured tape that
adorns the bodies of many amateur and serious
athletes these days.

While the bright colourways are a tape available, many studies

stroke of marketing genius, many in use very small sample sizes,
the industry are now asking if there is while the results of others fall
benefit to using the tape, other than short of providing conclusive
helping to match with your favourite proof. There are also a host of
gear for the big event?
The truth is that the jury is still out
others that have been funded
by the manufacturers of these
THERE IS OFTEN A MISMATCH
on kinesiology tape – many of those tape products, which brings the BETWEEN THE REAL-WORLD
who use it swear by it, and many impartiality of the findings into APPLICATION OF HEALTH AND
health and fitness professionals who question. FITNESS CONCEPTS AND WHAT
believe in it have had great success In fact, the Advertising THE SCIENCE TELLS US.
when used for specific applications. Standards Authority in the United
However, the science backing the Kingdom felt that the scientific effectiveness in 2012. concepts and what the science
efficacy of this type of tape is far from evidence was so under-whelming However, as we’re seeing, over tells us. We investigate to help
overwhelming. and “insufficient” that it upheld a and over again, there is often a cut through some of the hype, and
While there is no shortage of complaint against a company that mismatch between the real-world determine if kinesiology tape can
scientific literature on kinesiology made bold claims about the tape’s application of health and fitness indeed offer some help.

80 NOVEMBER- DECEMBER 2014

 THE FOUR MAJOR FUNCTIONS THE WONDER OF KINESIOLOGY TAPE GETS
OF KINESIO TAPING ACCORDING A BIT MURKY WHEN CLAIMS ARE MADE
TO FOUNDER DR KENZO KASE: ABOUT ITS ABILITY TO REDUCE PAIN.
1. SUPPORTS THE MUSCLE - Improves the muscle’s ability to
contract even when it’s weakened, reduces feelings of pain and
delivery of vital energy substrates relief, be it perceived or real,
fatigue, and protects the muscle from cramping, over-extension
and nutrients to fuel and repair their has real-world applications and
and over-contraction.
muscles as they work. benefits. Accordingly, there is a
2. REMOVES CONGESTION OF BODY FLUIDS - Improves blood
The manufacturers of RockTape, a great deal of anecdotal evidence in
and lymphatic circulation and reduces inflammation and excess
leading global brand, support these the industry to support kinesiology
chemical build-up in the tissue.
benefits with information supplied on tape’s use in this regard.
3. ACTIVATES THE ENDOGENOUS ANALGESIC SYSTEM – Helps to
the company’s website that states: Imtiaz Desai, director of training
relieve pain.
“When applied properly, RockTape at CrossFit Jozi, explains that
4. CORRECTS JOINT PROBLEMS - Improves ROM and adjusts
can help athletes improve form and kinesiology tape has successfully
misalignment.
decrease fatigue through better blood been used on his athletes for
flow. These are the two most critical muscular pain relief and the relief
aspects of increasing performance in of tension headaches and jaw
almost any sport.” conditions, which tend to affect the
THE CLAIMS increased proprioceptive ‘feel’ helps cervical area.

T o gain a deeper understanding

of the criticism levelled against
kinesiology tape it is important to
to control ROM, thereby reducing the
likelihood that the athlete will overdo
it by overextending and overusing a
PAIN RELIEF
OR SHEER
Tamarr Schroeder, a
physiotherapist with a practice

understand what it claims to do. ‘taped’ muscle. It acts like a governor in DISBELIEF? in Norwood, Johannesburg, who
works with Desai at CrossFit Jozi,
Broadly described as a type of thin, an engine, if you will, which stops it from While these claims certainly seem
adds that the tape also helps
elastic, brightly coloured cotton tape over-revving. This also helps to reduce plausible, where the wonder of
alleviate “swelling and oedema of
with polymer elastic strands that can the compensatory movement patterns kinesiology tape gets a bit murky
inflamed areas.
“stretch up to 130-140% of its original that tend to form when someone is when claims are made about
I also use it for more complicated
length”, it is claimed that kinesiology exercises with an injury. That has been its ability to reduce pain. The
conditions such as multiple
tape can help prevent and treat the most effective application of the theory behind this benefit states
sclerosis, as well as off-loading
injuries, and enhance performance. technology in both my professional and that the effects on swelling already
or stimulating specific muscles
The way it supposedly does this personal experiences.” mentioned help to decrease the
or muscle groups, supporting
is by providing lightweight, external pressure imposed on the body’s
strained ligaments or tendons,
support to the musculoskeletal SPACE TO FLOW pain-detecting nociceptors.
and often simply just to provide

T
system – muscles, ligaments and his stretching characteristic means However, a meta analysis of 10
feedback to a joint and/or muscle
tendons – without limiting range that blood flow isn’t restricted when research papers on kinesiology
that needs to move better.”
of motion (ROM) in the way that the tape is applied. One of the main tape, which was published in
Schroeder also agrees that
traditional tape does. benefits of kinesiology tape touted by the journal Sports Medicine in
the source of the pain relief
The application on the skin those who advocate its use, and the February 2012, found that the
– a psychological or a direct
also purportedly stimulates main premise behind its development efficacy of this tape in pain relief
physiological effect – is largely
mechanoreceptors, which is said in 1979 by Japanese chiropractor Dr was trivial given that no studies
irrelevant, as long as it benefits the
to improve proprioception, thereby Kenzo Kase, is its ability to increase found clinically important results.
patient. “Either way it means I’ve
enhancing ROM and movement even blood flow and improve lymphatic Interestingly, researchers also
achieved my goal, which is to make
further. Some claims even go as far drainage. concluded that there were
the patient feel better until their
as stating that mechanoreceptor When the correct Kinesio Taping inconsistent ROM results, but
injury has settled and their pain has
stimulation can increase force Method, as coined by Dr Kase, is used that seven outcomes relating to
completely subsided.”
production, but more on that later... it gently lifts the skin to enhance the strength were beneficial, and that
However, she adds that she likes
Other than enabling a greater ROM, small interstitial space between the the tape had some substantial
to work objectively to determine
the tape’s ability to stretch and ‘recoil’ muscle and dermis layers. This helps effects on muscle activity.
the effectiveness of her methods.
supposedly creates a pulling force to reduce swelling in injured muscles However, it wasn’t clear whether
“I therefore test and retest, and
on the area of skin that it has been by improving lymph drainage, and these changes were beneficial or
objective clinical results were
applied to. This purportedly offers promotes healing by enhancing the harmful. Many therefore claim that
evident immediately after testing
numerous benefits, including postural delivery of vital nutrients to muscles. what athletes are experiencing is a
out some of the strapping methods
and joint realignment to improve and This is one of the main reasons why placebo effect.
I use. I would say I now strap 95%
support compromised biomechanics, it has become a favourite choice with Regardless of that fact, pain
of my patients because it works.
be it through injury or weakness. health and fitness professionals involved The other 5% would be patients
This is the main reason why Carlo in injury prevention and rehabilitation. that either react to the material,
Longano, a functional biomechanics These characteristics are also elderly patients with very thin skin,
expert, podiatrist and founder of beneficial to any athlete who is looking or patients that don’t believe it
the Bio-Dynamics Institute in Cape to improve the efficiency with which works for them.”
Town, incorporates kinesiology tape his/her body can remove metabolites Another valid point raised by
into his practice. “I use it purely as a such as lactic acid that build up during Schroeder is the fact that she
rehab tool. If you apply it carefully the intense exercise, and enhance the tends to see excellent results,
specifically regarding pain relief
and a patient feeling ‘supported’,
“IT ACTS LIKE A GOVERNOR when taping is used as part of her
IN AN ENGINE, IF YOU WILL, broader treatment techniques.

WHICH STOPS IT FROM “The majority of the time, when

I use kinesio tape in conjunction
OVER-REVVING.” with other treatment modalities,
objective results are seen.

www.fitnessHE.co.za FITNESS HIS EDITION 81

 [TRAINING]
STRAPPED FOR these days, with everything from
STRENGTH compression gear to the latest in

W hile the causal link to pain moisture management technology

reduction is certainly tenuous, available in the clothes the average
is it enough to dissuade you from sportsman or woman can buy off
using kinesiology tape? What about the rack.
the other benefits? What if it’s not It’s not surprising then, given the
just all in your head? “THIS TAPE NEEDS TO BE APPLIED IN THE rise in popularity in kinesiology tape,
that a manufacturer has now included
The evidence supporting its role
RIGHT DIRECTION TO HAVE THE DESIRED it in some of their performance
in biomechanical support is more
substantial, albeit far from conclusive. EFFECT,” EXPLAINS LONGANO products. The Puma ACTV and RCVR
For instance, sports scientists from ranges, for instance, offer “athletic
the Department of Kinesiology at San found, through anecdotal experience on the way it’s applied – the direction taping” that has been applied to the
Jose State University in California, with my clients and the athletes within of pull, the shape, and the location of inside of these specific garments.
performed a study to determine the my training circles, that the enhanced the tape all play an important role in While Puma are unable to share the
effects that kinesiology tape had on proprioception created when the tape delivering on the touted benefits. results, the company states that
trunk extension, flexion and lateral activates skin receptors will improve “Most people have no idea about they have “done extensive research
flexion. Researchers measured the ‘feel’ and increase awareness during the insertions and origins of muscles, and testing with athletes”, which
ROM of 30 healthy subjects, both with movement. This has a direct benefit or movement planes, and this tape culminated in the launch of their latest
and without the tape. The results led to the athlete, whether it’s aimed at needs to be applied in the right apparel innovation, the PWR ACTV
researchers to conclude that: “Kinesio restoring natural, healthy movement direction to have the desired effect,” range at the 2014 FIFA World Cup in
tape applied over the lower trunk may for injury prevention, ensuring a client explains Longano. Brazil.
increase active lower trunk flexion is using a specific muscle in the way “It also needs to be applied In a first-to-market, all Puma-
range of motion.” However, they also they should for injury rehabilitation, with specific tension to elicit the sponsored national team shirts
stated that: “Further investigation or offering the proprioceptive right response, and taping across combined Puma’s athletic taping
on the effects of kinesio tape is support needed for more efficient muscle can and compression features. In
warranted.” force production for enhanced negatively affect these products “the ACTV
Researchers from the Department performance.” movement,” adds tape is strategically placed
of Physical Education and Sports, Schroeder also supports this Hall. within the garment to provide
Democritus University of Thrace, application as she says that “the tape “It’s therefore micro-massages on the skin,
Komotini in Greece also investigated has been designed to mimic the skin essential that working with the human
the effect of kinesio taping on and its actions, so one can still move you’re strapped body to help maximise
quadriceps strength at maximum freely, but with that vital stimulation, by someone performance and provide
concentric and eccentric isokinetic which is very important in a CrossFit who has had the players with a faster, more
exercise mode in healthy non-athlete setting as we focus a lot on correct training as it is effective energy supply to the
women. While the results showed movement standards.” actually quite a active muscles.”
“no significant differences in max “It all depends what you want to ‘potent’ method Sebastien Thiney, head of
concentric torque” between the three get out of it,” continues Hall. “For me it’s of strapping,” PLM teamsport apparel at Puma
different groups (no taping, placebo about acute awareness of movement, adds Schroeder. explained that “the new Puma
taping and not the prevention of movement as it “If done PWR ACTV technology... created
“THE TAPE HAS Kinesio Taping), certainly isn’t strong enough for any incorrectly it can negatively affect a product that takes compression
BEEN DESIGNED there were form of structural support, at least condition and may even cause pain. A technology and next-to-skin athletic
TO MIMIC THE “significant not yet.” solid foundation and understanding of taping (and combines and applies
SKIN AND ITS differences in anatomy and physiology is required to it) to a performance product in an
ACTIONS, SO ONE max eccentric ALL IN THE correctly apply the strapping, which is innovative way.”
CAN STILL MOVE torque.” This led
FREELY, BUT
APPLICATION why I suggest that people only use the James Mullen, regional marketing

W
researchers to ith so much support from self-application products once they’ve manager at Puma South Africa,
WITH THAT VITAL industry experts you may be been taught how to apply the tape explains that the apparel “fuses the
STIMULATION”, conclude that swayed to give it a try. But before correctly by a trained professional or benefits of compression wear and
SAYS SCHROEDER “application of you head off to buy a roll of tape or medical specialist.” (the) athletic taping method. Puma
Kinesio Taping
on the anterior surface of the thigh, the pre-cut, ready-to-use variants ACTV takes this taping principle one
in the direction of vastus medialis, available from specialist retailers or INTEGRATED step further by removing the need
laterallis and rectus femoris fascia, sports stores, there is one final key SOLUTION for a trainer or physiotherapist to
could increase the eccentric muscle
strength (isokinetic eccentric peak
element to consider.
The ability of kinesiology tape to
deliver on these claims, and the way it
B ut if that sounds like too
much effort there seems to
be another option. Performance
tape the athlete. The tape is built in
to the garment, directly aligns with
muscles, and creates an easy-to-use
torque) in healthy adults.”
Despite findings like these, Sarah affects the body, is highly dependent sports apparel is a huge industry performance offering.”
Hall, a biokineticist at Wellness In
Motion in Sandton, Johannesburg,
states: “I have never seen a paper
T O T A PEseem? the proof is in the ‘putting’. Th ere is no
that shows significant differences
in pain management, improved
E
TIM of this evidence it s
s been very
well mar ke te d,
.
bu t the depth
l ha
Faced with al siology tape e way behind ing body
stability, ROM, or muscle fact that kine still lags som ow
denying the research into its efficacy th anecdotal and the gr hletes at all
of , bo at
recruitment. Accordingly, those and amount l the available evidence widespread adoption by fad. And with
benefits are not the reason why I “Based on al ch, not to mention the ta pe is no t another
ent of this
resear logy d developm
of scientific that kinesio
use the tape in my practice.” in k it’s fa ir to assume in g in to th e research an to positively and
levels, I th es are mak ntial
ent compani has the pote les the tape to work
Hall explains that she uses the tape the investm gy certainly ab
the technolo th e design en ound for a
to connect movement patterns. “I have produc t ca te go ry on ly on ce e this stuff ar
ec t pe rfo rmance, but liv e by it, expect to se
directly aff athe it or
hether you lo
82 NOVEMBER - DEEMBER 2014 deeper. So, w me,” concludes Hall. ■
e to co
long tim
 [NUTRITION]

6
CHOOSE
>> BY DEVLIN BROWN, Deputy Editor

YOUR
PACK
CAN ALCOHOL
HAVE A PLACE
IN YOUR HEALTH >> THE BAD building, fat loss or fitness plans. Rather, a

AND FITNESS According to the US National Institute on

drinker's attitude should be that their efforts in
the gym or on the field can still be fruitful if they

FOCUSED Alcohol Abuse and Alcoholism, the negative

effects of alcohol abuse include:
adopt a responsible, light-to-moderate approach
to alcohol consumption.
LIFESTYLE? Brain damage, heart damage (however

W
moderation may in fact protect against heart

HILE THERE ARE

disease), liver damage, pancreatic disorders, risk of
certain cancers, and a weakened immune system
WHAT’S IN BEER?
Beer is traditionally made from natural
MANY ACTIVE that makes a drinker susceptible to disease.
ingredients, namely malted barley, cereals,
INDIVIDUALS WHO hops, yeast and water.
DON’T DRINK >> THE GOOD Beer is a substance in which vitamins,
ALCOHOL, AND However, there is another side to alcohol, minerals and antioxidants can all be identified.
CULTURES AND when used as a social facilitator. When used Yeast contains a rich array of nutrients
RELIGIONS THAT responsibly it helps many to unwind and relax and beer can contain significant amounts
FORBID ITS USE, ALCOHOL REMAINS AN in social settings, and this includes many of magnesium, selenium, potassium,
INTEGRAL PART OF MODERN SOCIETY. active individuals. Members of rugby clubs, phosphorous, biotin, chromium and B
WHETHER IT’S A SOCIAL DRINK WITH soccer teams, golfers, social runners and tennis complex vitamins.
FRIENDS OVER THE WEEKEND, OR THE club members, to name a few, often share a few Hops have been revered as a herbal
GENUINE ENJOYMENT OF A BEER AFTER drinks (mostly beers) after a training session or medicine for centuries. Some studies
A GOOD RACE OR WORKOUT, EVERY SIP OF game. have pointed towards the use of hops
ALCOHOL YOU TAKE HAS ITS IMPLICATIONS. There is also evidence that shows that in preventing heart disease, cancer
We are all aware of the harmful effects various ingredients in red wine may stimulate and diabetes, although it’s not
of alcohol when it’s abused, particularly testosterone release. A study also claims that a known whether the amount
the physiological effects on our liver and beer after heavy exercise increased circulating found in beer is enough to
brain. However, there’s also the societal testosterone levels, however the mechanism elicit major health benefits.
damage done to families and the public at behind this wasn't ascertained. While many used Hops are also known
large, not least of which is the role it plays these reports to justify their drinking habits, one for their calming effect,
in the carnage on our roads. In this country, has to be realistic about the impact alcohol has which could aid in stress
for instance, cultural alcohol abuse has on our bodies, and our lives. management, helping
been fingered as one of the major causes of The truth of the matter is that drinking alcohol to boost the effects of a
delinquent communities. is not going to improve anything in your muscle- relaxing drink after a
stressful day at work.

84 NOVEMBER - DECEMBER 2014

 “What is moderation? It means no more than two
to three 340ml cans of beer per day for men.”

>> ALCOHOL AND

YOUR BODY
In terms of how alcohol affects your body
composition, pure alcohol or ethyl, in its
purest form contains seven calories per
gram. Add in the sugars, carbohydrates
and other calorie-dense ingredients
found in many alcoholic beverages and it
becomes quite clear that the consumption
of alcohol has the potential to significantly
increase your calorie intake. These
energy-rich beverages also contain hollow
calories, which means you don’t derive any
nutritional value from their intake.
Some average calorie contents of
popular, ready to drink, alcoholic
beverages (excludes spirits plus mix):
• Can of beer: 150 calories
• Can of light beer: 100 calories
• Glass of champagne: 85 calories
• Glass of sweet (dessert) wine:
160 calories
• Glass of red wine: 120 calories
• Glass of white wine: 120 calories
Then there’s the link with alcohol
consumption and performance. Most of
us have wondered whether we’re undoing
all the benefit of our physical activity or if
we’re undoing all our efforts to develop that
elusive six pack while taking another sip of
our beer on a Friday night.

>> POSITIVE SPIN-OFFS

Johannesburg-based private practising
dietician Ashleigh Caradas believes that
responsible and moderate consumption can
see someone enjoy some positive effects,
while avoiding the harmful effects of alcohol.
And, yes, that includes beer.
Caradas says research has shown that
there can, in fact, be positive health effects
when drinking beer moderately. She adds that
research shows that people who consume
alcohol moderately live longer than those who
don't drink at all.
“While some of the health benefits associated
with moderate beer drinking can be attributed
to the ether portion of alcohol itself, some of
the benefits can be uniquely attributed to your
favourite beer,” explains Caradas.
Regardless of your alcohol choices, Caradas
warns that in excess, alcohol can raise blood
pressure and triglyceride levels (thus increasing
heart disease risk) and can leach calcium from
bones (thus increasing osteoporosis risk), or
could lead to liver or kidney damage.
“The key therefore to enjoying beer’s
health benefits, is moderation. And what is
moderation? It means no more than two to three

www.fitnessHE.co.za FITNESS HIS EDITION 85

 [NUTRITION]

340ml cans of beer per day for men,” she says.

For those who can practice moderation, these
are some of the health benefits you may enjoy.
In a media release titled 'Tapping In To The
Surprising Health Benefits of Beer', Caradas
listed the benefits of moderate consumption
of beer as an increased intake of protein, B
vitamins and antioxidants.
From a nutritional standpoint, beer contains
>> STRONGER BONES
Beer is a rich source of the mineral
more protein and B vitamins than wine. silicon, which can act as a powerful bone
According to a 2001 antioxidant food review in strengthener. According to a 2009 study
Nutrition Reviews, beer contains around double published in the American Journal of
the amount of antioxidants as white wine, but Clinical Nutrition, moderate beer drinkers
half of that of red wine. The specific antioxidants had a higher bone mineral density when
in beer are different because the barley and hops compared to people who drank more or
used in the production of beer contain flavonoids fewer beers. Pale Ale tends to have the
different from those in the grapes used in the highest silica content of all beer types.
production of wine. “Don’t use beer as your anti-osteoporosis
plan. High intakes of calcium, lots of
>> HEALTHIER BOWEL vegetables and weight bearing exercise
FUNCTION are key to a healthy bone density,”
advises Caradas.
Beer is also a good source of soluble fibre,
which is derived from the cell walls of
malted barley. One litre of beer can contain up to 88%, with beer the more effective HCA
up to 6g of soluble fibre, which is a third of the reducing marinade according to a 2009 study in
recommended daily intake. Soluble fibre aids in the Journal of Agricultural and Food Chemistry.
healthy bowel function, and also helps mop up At the same time, high alcohol intake has been
excess cholesterol and sugar in the digestive linked to certain cancers, like those of the mouth
system. A half pint of beer (about 236ml) will and digestive system as well as breast cancers.
contain about 5.7g of total carbohydrates.
Of those, just 2.5g will be residual sugar >> REDUCED RISK
and the rest dietary fibre. In comparison, a
standard (175ml) glass of wine contains 5.9g of
OF DIABETES
“Contrary to what you might think, alcohol
carbohydrate, but 5.6g of that will be free sugars
actually lowers blood sugar rather than raising
and wine has no dietary fibre.
it,” says Caradas. A large 2011 Harvard study

>> REDUCED CANCER of about 38,000 middle-aged men found that

when those who drank moderately (around two
RISK drinks per day), dropped their diabetes risk by
Heterocyclic amines (HCAs) are carcinogenic 25%. Beer, however, has a high glycaemic index
compounds produced when meat is cooked of 100, which means it can cause spikes and
at high temperatures. Marinating meat or then drops in blood sugar levels. In moderation,
chicken in beer or wine has been shown to however, the effect is not severe because beer
reduce the formation of carcinogenic HCAs by has a moderate glycaemic load of six due to its
relatively low carbohydrate content.

>> REDUCED RISK OF HEART DISEASE

The topic of heart disease and alcohol However, people with high triglyceride

“It has long

is controversial because it can be both a levels or hypertension are still encouraged

been known that

protective and a causal factor, explains to exercise caution when drinking alcohol,
Caradas. It really depends on the mechanism
moderate alcohol
which exacerbates these two risk factors for
of action and what the individual is going to coronary artery disease, explains Caradas.
consumption benefit from most - moderation or abstinence. A 2014 report released by the Mayo
reduces the risk of It has long been known that moderate alcohol Clinic looked at evidence over the past 15
heart disease, when consumption reduces the risk of heart disease, years and concluded that habitual light
compared to heavy when compared to heavy drinkers and even to moderate alcohol intake is associated
drinkers and even teetotalers. with decreased risks for total mortality,

teetotalers.” The main mechanisms by which beer

lowers heart disease risk is by increasing our
coronary artery disease, diabetes
mellitus, congestive heart failure, and
levels of HDL, or good cholesterol, and by stroke. However, higher levels of alcohol
preventing clotting (by lowering clotting factors consumption are associated with increased
like fibrinogen), thereby thinning the blood. cardiovascular risk.

86 NOVEMBER - DECEMBER 2014

 “Moderate beer consumption in conjunction with
a healthy diet should not lead to weight gain.”

>> IMPROVED COGNITION

“In high amounts alcohol can cause brain damage, but in moderation
it can actually sharpen the mind and even prevent dementia,” says
Caradas. Results from the Nurses Health Study published in the New
England Journal of Medicine in 2005, which looked at the health of 11,000
older women showed that moderate drinkers (those who consumed about
one drink a day) lowered their risk of mental decline by as much as 20%,
compared to non-drinkers.

>> BEER AND CALORIE CONTROL

The term “beer belly” is somewhat of a myth, explains Caradas. “We
cannot blame our size on just one thing. The real reasons for increased
weight gain are too many calories relative to the
amount of energy burned off,” she explains. While
beer may contribute to this calorie intake, it is only
a small part of the equation. Beer drinking is often
accompanied by heavy eating, which could cause
issues with weight gain. A beer contains around
150 calories (or 630 kilojoules), and around 12g
carbohydrates, which is less than that found
in a slice of bread. Moderate consumption
in conjunction with a healthy diet should
not therefore lead to weight gain, provided
calories and carbohydrates are controlled
elsewhere in the daily diet.

DRINKING GUIDELINES
“If you’re a habitual beer drinker, always do so in moderation. If you have hypertension or any pre-
existing heart condition, always consult your physician about your drinking habits, especially if you tend
to drink in excess,” says Caradas.
Fitness His Edition also asked Caradas to answer some of the burning questions every fitness, sport
and gym enthusiast has about the effects of drinking alcohol generally and beer specifically:

Is there any benefit in good thing when you need extra don’t feel the effects of alcohol,
drinking light beer over glucose for energy. or beer, on hormones is very
traditional beer? significant, and that the body
Not really. You could think of lite What effect does beer have on will always compensate unless
beer as watered down beer - it testosterone levels? there are hormonal disturbances.
has a lower alcohol content and One of the main stories doing the Remember that most plant foods
therefore a lower calorie count. rounds in gyms around the world contain some oestrogens, as do
So if you drink one lite beer is that beer causes an initial spike pesticides, so we’re getting them
to one regular beer there is a in testosterone, but then there is everywhere!
benefit. Sometimes people might oestrogen compensation.
end up drinking more lite beer Is it a good idea or a bad idea to
just to get the effects of alcohol Is this true? If so, this would be enjoy a pint or two after a hard
and you will end up consuming very bad for athletes. weight-training session with
more calories. There is some evidence mates once a week? Are there
that alcohol itself can raise any benefits to this?
What are the effects of beer on testosterone levels after exercise. No, I would say there is no real
physical performance? However, the hops in beer are health, hormonal or strength benefit
Alcohol causes dehydration, oestrogenic, which would result to drinking beer after training. It
which has a huge negative in a cancellation of this effect. would be much better to take amino
effect on performance. A Compensation of hormones is a acids or eat protein after a workout
hangover will also cause low very complex thing and depends to repair the muscles and support
blood sugar – which is not a on many other hormones. I testosterone levels.

>> TIME FOR A COLD ONE?

So there we have it. The same conclusion holds true for almost anything in the world of fitness and
health. There are very serious and real negative effects of alcohol, and its abuse is a scourge that must
be fought with vigour to protect society. However, apart from the soothing and social effects of light and
moderate alcohol consumption, there are also other benefits. As a fitness enthusiast, weighing these
benefits against the risks will go a long way in helping you decide whether, or how much, to drink. ■

www.fitnessHE.co.za FITNESS HIS EDITION 87

 [GYM REVIEW]

>> PEDRO VAN GAALEN, Editor

he

OFF
In search of t yms
ive g
best alternat ica
in South Afr

THE BEATEN
TRACK
being 100% present
YOGA REPUBLIC with every breath
that passes through
the body. There is
Owned by: CLAIRE SMITH something amazing
Managed by: Claire Smith & Patricia Lane about practicing yoga in
Address: 107 Gertrude Street (corner Hester), a hot room - the sweat
Fontainebleau, Randburg is like nothing I’ve ever
Website: www.theyogarepublic.co.za experienced before
Contact details: [email protected], and leaves you feeling
011 791 6228, 083 461 4710 like you have cleaned
yourself intensely from
About Yoga Republic: the inside.
The Yoga Republic is a yoga studio housed in an
In terms of my
eco-friendly facility, offering many styles of yoga, as
qualifications, I am a
well as pilates. The facility also hosts a number of
bikram yoga, power
specialist providers, including a Bowen therapist,
yoga and kundalini
massage therapist, homeopath and physio.
yoga instructor, a
pilates instructor, an
iridologist, a certified
Tell us a bit about yourself and your personal trainer
preferred form of training. and sports massage
After retiring from an intensely competitive therapist and a eco
swimming career, with a very injured and sore consultant.
body from the years and years of repetitive
training, I needed to get healthy and heal my How would you
over-worked body. I also needed to give some describe your gym?
meaning to all the time I spent doing these Our space caters for all
things. I then went with my aunt to an Iyengar people of all age groups
yoga class and immediately fell in love with the and fitness levels. We
practice of yoga. I love the connection between have something for everyone by offering many What services do you provide and what
body and mind, and the intensity that could be styles of yoga, as well as pilates. types of clients do you cater to?
found with that. I later found hot yoga, which The Yoga Republic has the largest yoga and
was so amazing as it gave me the intense What is your training philosophy? Pilates offering in Africa. We offer over seven
cardio high I so loved and craved when working We help people achieve a connection between different types of yoga, including hot 26+ (also
my body. body, mind and breath. When our students known as bikram) yoga, one hour hot 26+
I now practice many styles of yoga as each step on the mat we want to help them become sessions, hot power yoga, power vinyassa
has its own special thing to it, but my favourite responsive beings rather than reactive beings. yoga, kundalini, yin yoga, Ashtanga yoga,
is hot power yoga. It has the focus on strength The small time on the mat is practice for all Forrest yoga, air yoga, hardcore yoga (with
and the intensity to make it challenging with those things you want to improve off the yoga dumbbells), as well as pilates, pregnancy
the postures linked together and moving with mat, like acceptance, compassion, stillness, yoga, kids yoga, and learn-to-swim lessons
the breath, the heat and the hardest part - connection, balance and strength. for kids. We cater for everyone and it is an

88 NOVEMBER - DECEMBER 2014

 café and health shop, and a
chemical-free swimming pool.
Our facility has change rooms with
showers, secure parking with a
security guard, treatment rooms
with a Bowen therapist, massage
therapist, homeopath and physio.

Tell us about your trainers.

All our teachers have completed
a minimum of 200 hours of yoga
teacher training and have a
passion for helping and facilitating
healing in people.

How does your training and

facility differ from other, more
commercial gyms?
Firstly, our building is aimed at
being as eco-friendly as possible.
When our students step on Our studio is also run on passion
and, although it’s a business, we
the mat we want to help them don’t treat it like one. We rather
become responsive beings consider it a home away from

rather than reactive beings. home. It’s a little community of

people who come to a safe place to
push boundaries and become the
best possible individuals that they
can be. We focus on health and
connection, not body image. The
physical is only a small focus of
the teachings.

What benefits would someone

gain by training at your facility
as opposed to a big commercial
club?
The most important thing you
will learn is how to breathe. You
will improve the capacity and
quality of your breath, which will
directly improve the quality of your
life. On a physical level you will
strengthen, lengthen and improve
muscle tone and flexibility. Yoga
and pilates compliment all other
forms of physical activity, and
substantially reduce your risk of
injury. Yoga also helps to reduce
stress levels by focusing the mind
on one thing for a duration of time.
This is one of the most powerful
benefits for people who live in
the city. And you do all of this
while you get an amazing physical
workout.

amazing complementary addition to any lifestyle What is the atmosphere like at your
as it will teach you how to breath and reconnect. facility?
Our studio is friendly, accepting, and non-
What facilities do you have? judgemental. Every aspect of our space is
We have the first and only eco-friendly hot yoga focused on balanced, healthy living. It’s a
studio in Africa. We have one large hot yoga super-spacious sanctuary in the middle of the
room and two smaller yoga rooms, a health crazy city.
 [MALE FIXATION]

C
>> BY DEVLIN BROWN, Deputy Editor >> PHOTOGRAPHY BY Naco Rautenbach

rystal is one half of a fitness power

couple as she is married to our
inaugural cover model and recently
crowned WBFF Muscle Model pro,
Dean Mason. She describes herself as fun,
loving, kind, friendly, bubbly, positive,
helpful and hard working. She is also a
mother and a dedicated fitness athlete,
with a body that lights up the stage.
“As a competitive athlete I enjoy the challenge of getting
into shape before a show or shoot and maintaining that
during the off-season. I also thrive on challenges and aim
to make the most of all opportunities that come my
way.” Well, she certainly jumped at the opportunity
to get in front of the lens for our latest babe shoot.
This is Crystal Mason at her best!

What first attracted you to a life Training is one thing, competing

of hard training and dieting? is another altogether. What
I was always sporty at school motivated you to step on stage
and trained, but I didn’t care for the first time?
about what I ate. I started After my daughter was born in
training seriously when I met 2008, I felt I needed a goal to
Dean in 2005 because he was get back into shape. I decided
super serious about his training to do the next fitness show,
sessions, and I was hoping to which was in 2009. It really did
impress him. He was working help having a deadline to work
hard towards competing in his towards. Although I was terribly
first fitness competition the nervous to get up on stage, it
following year. I basically prepped encouraged me to push harder
and trained with him and actually and not give up. I also had to
really enjoyed the routine and take responsibility for what I was
lifestyle we were following. eating. I had to start weighing my
food and counting

Athlete stats my calories, but

when I saw the
• Lives: Durbanville, Cape Town results it made
• Profession: Nutritionist & lifestyle coach all the effort
• Training since: 2005 worthwhile.
• Competing since: 2009
• Height: 1,56cm

Crystal
• Competition weight: 54kg
• Off-season weight: 57kg

90 NOVEMBER - DECEMBER 2014

MASON
 “As a competitive athlete I enjoy the challenge
of getting into shape before a show or shoot and
maintaining that during the off-season.”
What kept you coming back to the stage Who is your favourite competitor? What does your weekly training split look like?
each time? My favourite competitor at WBFF Worlds Every morning I do one hour of cardio and my
I loved the transformation, as well as all the was Bella Falconi. She not only has the most evenings consist of:
glitz and glamour. Everything would just come amazing physique but she is also very sweet • Monday: Chest and triceps
together on the day... my custom-designed and friendly. • Tuesday: Back and biceps
costume would fit like a glove, and my hair and • Wednesday: Hamstrings and glutes
make-up would be perfect. I also got to meet How do you sculpt a derriere like that? • Thursday: Calves and shoulders
some amazing people in the industry who share I train my legs and glutes twice a week by doing • Friday: Another one hour cardio session
the same love and passion for the sport. Who exercises like step ups, walking lunges, reverse • Saturday: Quads
wouldn’t want to come back to that? lunges, squats, leg extensions, hamstring curls, • Sunday: Rest

never
reverse hack squats, duck squats and leg press.
What can we expect from you in the
h a s ta u g h t m e to
“My husband D ean
in myself.”
near future?
My goal is to obtain WBFF Pro status next year
a lw a y s b e li e v e
at the WBFF SA event, and then compete against
the best of the best at Worlds again. give up and
How do you eat and train to be in the incredible What does a typical day’s meal plan look like?
shape you’re in? • Breakfast: 4 egg whites, 1 whole egg and
I like staying in shape all year round. During 30g rolled oats (mixed together to make
the off-season I do tend to eat more carbs, but a pancake), sprinkled with sweetener and
that encourages me to train harder as I have cinnamon
more energy. I enjoy the clean eating and feeling • Mid-morning: 30g of lean biltong and half a
healthy all year round. cup of strawberries
• Lunch: 80g chicken and 1 slice of pineapple
• Mid-afternoon: 80g chicken and 1 slice of
pineapple
• Post- workout: Whey protein
• Dinner: 100g rump or 120g hake with mixed
veg/green salad and 1 gem squash

Pick one:
Mountains or coast? Oooohh tough one,
but I do love the sea more, so coast.
Ferrari or Aston Martin? Ferrari.
Ibiza or a quiet retreat? Quiet retreat.
Squat or leg press? Squat.
George Clooney or Brad Pitt? Brad Pitt.

What is your scariest, cutest and best

personality trait?
Scariest – I can get a little moody when I Any famous last words?
cut carbs before a competition.
Cutest – I’m a big hugger! Never let the fear of failure deter
Best – I would do anything for the people in
my life that I love and care about. ■ you from the road to success.
www.fitnessHE.co.za FITNESS HIS EDITION 91
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www.fitnessHE.co.za FITNESS HIS EDITION 93

 [SHOW REPORT]

T
HE 2014 INSTALLMENT OF
PAUL DILLETT’S MASSIVELY
POPULAR WBFF WORLD
CHAMPIONSHIPS TOOK
PLACE IN ONE OF LAS VEGAS’
HOTTEST, NEWEST AND MOST TALKED
ABOUT HOTELS ON THE STRIP. The
Cosmopolitan hotel is the new kid on
the block and boasts a new, modern
and contemporary change to some of
the legendary and historical hotels in
‘sin city’.

2014

World
Championships
>> BY ANDREW CARRUTHERS, Publisher
>> PHOTOGRAPHY BY David Ford
SPONSORED BY
www.davidfordphotography.com

VENUE: The Cosmopolitan of Las Vegas

DATE: 15 & 16 August 2014
94 NOVEMBER - DECEMBER 2013
 PRO MUSCLE MODEL
2nd AJ Ellison
3rd Jaco Moolman
4th Jaco De Bruyn
5th Gavin Perry 1st Wittemberg Adolf

MUSCLE MODEL

1st Charles 5th 3rd 4th 2nd Nour

Hamilton Rodney Andrew Wayne El Dine
[PRO] Abbey [PRO] Lucas Kaaki
[PRO]

Unsurprisingly there was no better venue athletes were crowned. It was no surprise
to host the most vibrant and fastest grow- then that we had three of SA’s best male
ing fitness federation on the planet, with physiques in the top five of this division
athletes taking to the stage for the 2014 in Las Vegas. Jaco Moolman was the pick
WBFF World Championships accompanied of the local boys on the night with his
by what can only be described as one of third place behind two of the most
the most spectacular displays of light and seasoned Muscle Model athletes on the
PRO MALE FITNESS MODEL technical mastery that I have ever seen from planet in AJ Ellison and eventual winner
2nd Williams 1st Shaun 3rd Justin Wittemburg Adolf.
Falade Stafford Gonzales a fitness extravaganza.
Hundreds of athletes from all around Both Stian Lemmer and Daniel Wessels
the globe made their way on to the stage also took top honours with 4th and 5th place
in their relevant divisions, and paraded respectively in the Pro Male Fitness Model
with the confidence and attitude that division, with the top podium position going
only WBFF Pro athletes are capable of to the UK’s Shaun Stafford. Yet again our
doing on the night. local boys fell victim to our slightly under par
Our South African boys didn’t fail to stage presence and that vital entertainment
impress either, particularly the Male factor that is required by the WBFF. But make
Muscle Models. The line-up at the SA no mistake, we brought some of the best
Championships was hotly contested, and physiques to the stage and with a little more
not one or two, but three new SA Pro work I have no doubt that a top three placing
is going to become a regular occurrence at
these World Championships. ■
MALE FITNESS MODEL
2nd Dominick
Nicolai [PRO]
3rd Ceval 4th Cesar 1st Tom 5th Martin RESULTS
Yildiz [PRO]; Ward Coleman [PRO] Scott

MALE FITNESS MODEL 2nd Williams Falade

1st Tom Coleman [PRO] 3rd Justin Gonzales
2nd Dominick Nicolai [PRO]
3rd Ceval Yildiz [PRO] PRO MUSCLE MODEL
1st Wittemberg Adolf
MUSCLE MODEL 2nd AJ Ellison
1st Charles Hamilton [PRO] 3rd Jaco Moolman
2nd Nour El Dine Kaaki [PRO]
3rd Andrew [PRO] PRO BODYBUILDER
1st Waldo Garcia Tina
PRO MALE FITNESS MODEL 2nd Ignacio Torres
1st Shaun Stafford 3rd Mijail Barak Molina

* All results and spelling as supplied by the event organisers. Fitness His Edition accepts no responsibility for
any errors or omissions

96 Men’s Fitness www.fitnessHE.co.za FITNESS HIS EDITION 96