TONS OF USEFUL STUFF JUNE 2014

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VoIkswugen CC Bunge: 2.0 TDI BIueMoIIon

I30kW, 2.0 TSI DSG

I55kW und 3.6 V6 ISI 4-MoIIon

DSG

220kW
The VoIkswugen CC. II`s Ihe embodImenI oI IImeIess sIyIe und wofId-cIuss InnovuIIon. BuI Iook beyond Ihe
uffesIIng good Iooks, und undef-Ihe-skIn you`II hnd IhuI Ihe VoIkswugen CC Is pucked IuII oI cuIIIng-edge
IechnoIogy IIke sIundufd Pufk AssIsI, IuIIgue DeIecIIon und u muIII-IuncIIon Iouch scfeen dIspIuy IeuIufes IhuI
ufe pefIecIIy wfupped up wIIhIn IhuI chIseIIed und sIunnIngIy scuIpIed body.
Vo|kswogen CC.
Mode beoutiIu| by design.
OClLv CAPE 1OWN 7274 vWSA
Vlsll vw.co.zo onu |oln loccbook.com/VWSA
The nev Audi SB is he ulinae in luuricus
perfcrnance, puing i in a class cf is cvn.
WiIh 382kWo! Ihrillihg power ahd a breaIhIakihg desigh, compleIe wiIhVorspruhg Iechhology, iI's Ihe pihhacle o! sIyle ahd subsIahce.
The hewAudi S8 is Ihe !rsI model Io !eaIure Audi's revoluIiohary hewMaIrix LEDheadlighIs. WiIh Ihe use o! ah oh-board camera ahd various
sehsors, Ihese headlighIs illumihaIe Ihe Audi S8's surrouhdihgs precisely ahd selecIively. FeaIurihg hear-daylighI illumihaIioh which dims
accordihg Io Ihe siIuaIioh ahead ahd dyhamic ihdicaIors ih Ihe headlighIs ahd rear lighIs, Ihe Audi S8 is a desigh masIerpiece.
SIep ihside Ihe hewAudi S8 ahd you're welcomed ihIo Ihe embodimehI o! success. Fihely cra!Ied leaIher sporI seaIs, carboh ihlays
ahd Ihe S-desigh sporIs sIeerihg wheel remihd you IhaI you're experiehcihg Ihe ulIimaIe ih luxurious per!ormahce.
For more ih!ormaIioh oh Ihe Audi A8 rahge ahd Io book a IesI drive, visiI
Inrcducing he nev Audi SB.
TIe cre erU crIy.
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THE OLASS LEADER,
ENHANOED.
THE LlMlTED BMW3 SERlES
MPERFORMANOE EDlTlON.
ak|ng tne c|ass |eader to tne next |eve| requ|res pusn|ng tne boundar|es of des|gn even furtner. Lnter tne ||m|ted
BMW 3 Ser|es M Performance Ld|t|on. n|y 500 of tnese exn||arat|ng mode|s are ava||ab|e for tne fortunate few.
ne d|st|nct|y sporty exter|or w|tn un|que M Performance features |s made even more appea||ng tnrougn two str|k|ng
co|our opt|ons, Va|enc|a range and Laguna Seca B|ue, exc|us|ve to tne ||m|ted ed|t|on. n|s dynam|c exter|or comb|nat|on
at an outstand|ng cost benef|t ensures tney'|| go fast. For more information go to www.bmw.co.zal3MPerformance
*pt|ona| 20" wnee|s snown on Va|enc|a range mode|.
ne ||m|ted BMW 3 Ser|es M Performance Ld|t|on |s ava||ab|e |n 320|, 32B|, 335|, 320d and 330d.
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BMW 3 Series
www.bmw.co.zal
3MPerformance
Sheer
Driving PIeasure
Absa Ean| Ld Reg No !98C/004794/0C Aunor|sed F|nanc|a| Serv|ces Frov|der Reg|sered Cred| Frov|der Reg No NCRCF7
UndersLanding LhaL everybody has a unique journey
in life is how our PrivaLe 8ankers help you prosper
PrivaLe 8anking fronAbsa does noL only offer you financial soluLions LhaL besL suiL your needs,
we give you a dedicaLed financial parLner who Lruly undersLands your unique paLh in life.
Knowing we're wiLh you every sLep of Lhe way, you can go ahead and live a liLLle. or a loL.
For more, visit absa.co.za/prosper

COMPETlTlONRULES: All Men's Health compeIiIions are open Io anyone excepI employees of Media24, Iheir immediaIe families, sponsoring companies or associaIed agencies. The judges'
decision is nal and no correspondence will be enIered inIo. Men's Health reserves Ihe righI Io forward Ihe conIacI deIails of Ihe readers who've expressed inIeresI in IhaI compeIiIion Io Ihe
sponsors of compeIiIions, and Io use Ihe reader deIails for markeIing iniIiaIives relaIed Io Media24. Prizes are noI Iransferable, can'I be exchanged for cash and musI be claimed wiIhin six weeks
of noIicaIion. Winners will be noIied Ielephonically or via email and musI be over 18. Go Io www.mh.co.za for more info. Prize valid for six monIhs from1 June 2014 buI excludes peak season
and SouIh African school holiday periods. The prize is subjecI Io availabiliIy and The Holiday FacIory sIandard Ierms and condiIions, visiI www.IheholidayfacIory.co.za. Prize excludes airporI Iaxes,
Iravel insurance, all iIems of a personal naIure, waIersporI acIiviIies & excursions, meals, drinks and any iIems and acIiviIies noI specied above. CompeIiIion closes on Ihe 24 June 2014.
|I's cold. And your December holiday break was
a long Iime ago. You need a real holiday and Ihe
Kempinski Seychelles PesorI is Ihe perfecI spoI
Io drink beers on Ihe beach in proper luxury.
NesIled under dramaIic graniIe hills, wiIh views
of Ihe azure waIers of Ihe bay, Ihe 150 suiIes are
jusI sIeps away fromIhe prisIine beach. WiIh
Iwo resIauranIs and Iwo bars, you'll have a
varieIy of dinner opIions. A modern Iness
cenIre is open 24 hours, so Ihere's no need Io
delay your Iraining schedule, and Ihe waIer
sporIs cenIre will make sure IhaI you can dive,
snorkel and explore hidden bays. |f your idea
of a holiday is less acIive, park ouI in Ihe
secluded spa. Or simply siI back and soak
up Ihe sun. |I's IhaI simple.
F8IZ Ih0L008

PeIurn IickeIs Io Seychelles

PeIurn resorI Iransfers

Five nighIs accommodaIion

aI Kempinski Seychelles
PesorI in a Beachside Poom

BreakfasI daily

One la carIe dinner for

Ihe couple aI L'|ndochine
PesIauranI
|a| \a|a.
852060
#|Il|JlJI|J||||
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at m
h.co.za

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The Lst LIst
Are you up for these
sex adventures?
PAGE 122
6.14

Easy Abs! B|gger Arms!

Infensify your muscIe
growfhwifhone move

The State of Man

For fhis seciaI 2uufh
issue our wrifer fraveIIed
fhe Iengfhof fhe counfry
fo find ouf whaf`s changed
and whaf we`ve Iearnf

How Hea|thy Are You?

CouId youass fhis
hysicaI fesf?

Succeed - W|th Speed!

UnIock fhese gef-rich
sfrafegies

L|ve L|ke a Man

RuIes wifhbaIIs

Keep Warm, Stay Coo|

Unack fhe winfer
wardrobe fhaf`II kee
youIooking good
16 MH.CO.ZA |
Thc ulIimuIc kcIIlcbcll
wnrknuI, nn nur hundy
pull-nuI pnaIcr.

Call our hoIline on

0861636743andquoIe
"MHJun14 discounI
sIrip" or visiI mh.co.za
Io win a Men's Health
Peebok T-shirI !
Go to page 106
SUBSCRIBE
AND SAVE
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200 issues and our
besI Iip ever!
28 8K
| wanI a brighI smile and
clean IeeIh. WhaI do | do?
32 0||I|k8
All you need Io knowabouI
healIh, fiIness, food and sex.
40 N|08N8
WiseupandbeabeIIer man
58 IH 0|8| kXI 008
Buying lingerie, finding
a faker and breaking
Ihe friend zone
84 H0w I0 0
V8YIH|k0 II8
Win a bar beI, erase a black
eye and liven up lefIovers
154 IH 0V
V80 00Y
.does iI for Ihe firsI Iime
EvcnMnrc UacIul SIuII. . .
MORE USEFUL STUFF!
DEPAPTMENTS
PEGULAPS
06.14
Guy Wiadnm
50 eaI the 0eaI
Findfhese cIues and
fasf-frackyour Iife
90 ComIng of Age
Does a boybecome a man
affer his fafher dies? asks
DarryI Brisfow-Bovey
94 Why l QuIt
the Gym
Our sfaffer decidedhe`s
hadenoughof fhe body
shos
Scx und
RcluIinnahipa
40 Make Hot Women
Laugh at You
Buf ina goodway! `s
CeciIySfrong exIains
Muaclc 8
FiIncaa
68 Superhuman
FItnessl
Learnfromfhe frainer
fhaf buiIf Siderman`s
muscIe andseed
72 Stay BaIanced
...andbuiIdfofaI-body
sfrengfh
76 Rest Easyl
AII fhe gear youneed
fosIeesoundIy
108 BuIId Your
Best Body
2sfrafegies of
fhe suer fif
SIylc und
Grnnming
48 Groomed
or 0oomed
Five frickybody
mainfenance
issues -soIved!
HculIh
70 The Better PIII
to SwaIIow?
The IowdownonfishoiIs
WcighI Lnaa
8NuIriIinn
44 Cook a
Roast Beast
Feedfhe masses wifhfhis
braisedbeef shank
74 FueI Upl
Power uwifhfhe erfecf
breakfasf smoofhie
130 25 Superfoods
Sfarf cooking!
Ynur winIcr
wurdrnbc -
dccndcd.

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ONTHE COVEP
Photographer GarreIh Barclay
ModeI Dale Horne |ce
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Became a faa aa |aceaaa|
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|a||aW Her's hea/t/ aa !W|tter
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DaWa|aa t|e ||ta| :ers|aal
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I Y008 0A|Y 008
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MR.CO.ZA
F l NE E HE hL H El CH L F D E hL H L E DN l ME

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!Wa|aare aat aatl /a ta ce|earate We're |aa||a aac| at aar |ama|e ae|aa|as, |aa||a farWar ta aar ar||t fatare aa t|ea |:|a aa
a|| t|e eta||s aa |aW ta t|raW t|e aest part e:er
Wanna be tbe Rost
Wltb tbe Most?
mh.co.za/how-to/downt|me/
u|t|mate-party-p|aybook
You need Io crafI an -lisI, sIuh
Iheir faces and perfecI Ihe plalisI.
This is howou do iI.
NewTrloks for
Old Musole
mh.co.za/tness/
the-u|t|mate-30s-workout
mh.co.za/tness/
the-u|t|mate-40s-workout
mh.co.za/tness/
the-u|t|mate-50s-workout
We've resigned ourselves Io Ihe facI
IhaI we're geIIing older. nd IhaI's
cool. We Iake solace in Ihe facI IhaI
Ihere's a workouI for ever age.
WOPKOUTS
OWNT| M
Your Wlnter
Oral Sex
Commandments
mh.co.za/sex-women/
your-w|nter-ora|-sex-gu|de
JusI because Ihe IemperaIure has
lowered, doesn'I mean our chance of
oral has Io. PepeaI Ihese vows. "| shall
Keep |I Fresh own There, GiveIh
To Peceive and Show nIhusiasm.
SU HP
Own tbe Room
mh.co.za/how-to/
be-the-star-of-every-party
ver parI has one. The gu
everbod wanIs Io hang ouI wiIh.
Use our Iips Io avoid awkward
silences and please a crowd.
TTP
Cover Guy Gallery
mh.co.za/tness/ask-the-experts
We pulled IogeIher a selecIion of
our covers, and Ihen goI The Power
Io give us Iheir experI opinions on
Ihis blasI fromIhe pasI. heck ouI
our over Gus Ihrough Ihe ages.
SL| SHOW

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SLDBAL EDITIDNS[ EDITDPS-IN-CHIEF
AUSTPALIA
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BPAZIL
Sergic Xavier
BULSAPIA
vladimir KcnsIanIincv
CHINA
Zhcu Scng
CPDATIA
PcberI Frkcvic
FPANCE
PaIrick SuerineI
SEPMANY
Markus SIenglein
SPEECE
vassilis Secrgakakcs
HUNSAPY
MIe PszIcr
INDIA
Arccn Purie
INDDNESIA
Ninc Su|udi
ITALY
Enricc Barbieri
KAZAKHSTAN
Andrey Manuylcv
MALAYSIA
Jchn NS
NETHEPLANDS
Jan PeIer Jansen
PHILIPPINES
Allan Madrile|cs
PDLAND
KrzyszIcI Kcmar
PDPTUSAL
Pedrc Lucas
PDMANIA
Mihai Shiduc
PUSSIA
Kirill vishnepclsky
SEPBIA AND
MDNTENESPD
|van Padc|cic
SINSAPDPE
Kelvin Tan
SDUTHKDPEA
Seung Kwan Paik
SPAIN
Jcrdi MarIinez
THAILAND
ChaIchawin Unhanun
TUPKEY
FaIih Bykbayrak
UKPAINE
DmiIry PribyIkc
UNITED KINSDDM
Tcby Wiseman
LATIN AMEPICA
Franciscc Cuevas
APSENTINA
APUBA
CHILE
CDLDMBIA
CDSTA PICA
CUPAAD
DDMINICAN
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ECUADDP
EL SALVADDP
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First
Sex
Issue
2nd
Issue
First
Regional
Covers:
RWC 2011
Ryan
Botha
Pierre
Spies
AB de
Villiers
Ryk
Neethling
4x
Cover
Guy: Max
Mmethi

l||`
J l|
\|\ lII
Jusf incaseoudon`f haveou
enfiecoIIecfioncIoseb, hee`s a
seIecfionof coves fomfheasf I7
eas. Yes, I7eas of ens eltb!
We`venofedafewecefionaI ones,
buf canousof fhensf issueou
boughf?You favouife?Whaf insied
ou? AcoveIinefhaf madeousmiIe?
We`vefeafuedIocaI heoes,
afhIefes, advenfues, infenafionaI
modeIs, moviesfas, icons of sfIe,
eades, couIes, muscIemen, gus-
nef-doo... buf aIwas, lwys gus
whoIivefhebandandedecf fhe
vaIues andenegof ens eltb. And
mosf imofanfI, he`s aguoucouId
haveabee wifh.
unfacf: issue#I is IafuIIknown
as fheaingman andhas beenfhe
mosf ouIa choicefo Iaunching
ens eltbaoundfhewoId.
Hee`s fofhemagainemenIiveb.
MHSA
Launch
Issue
SA
Exclusive
Shoot: Phil
Winchester
Francois
Hougaard
First
Issue
With
A Dog
Siya
Kolisi

N|kU|I|hI| S|K||SI pIII
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0NE 0F MY Fv0UPlTE ST0PlES

abouf was fheanswer fo
aquesfionaskedof fhefoundingedifor
af ananniversaryevenf: Whaf`s fhe
mosf usefuI fi has ever
ubIished? Now, as anyreguIar reader
wouIdknow, Iife-changingfis areour
breadandbuffer; fheIifebIoodof fhe
magazine. Soickingone.WeII, if had
fobegood. AndI Iovefheanswer.
Easy, saidfheEdifor-in-Chief. You`II
knowyouhaveenoughmiIkinfhebowI
whenfheedgeof your iIeof cereaI nrsf
sfarfs forise.
Crazy, righf? Buf if`s acfuaIIyquife
smarf. Here`s why: if`s onIy2I words Iong,
if`s everyday, if`s amazingIysimIe, if`s memorabIeandif`s insfanfIyacfion-
abIe. YouwererobabIyfhinkingif wouIdbesomefhingabouf abs or sex, buf
fhesimIicify, usefuIness andhumour of fhaf fiencasuIafes whaf we`reaII
abouf andwhaf you`II nndineveryoneof fhe2uuissues we`veubIished.
Andfhaf`s our secref saucerighf fhere; fhecoreof whaf has made
fheIargesf men`s magazinebrandinfheworId: tonoof uoefuI otug.
SowhenI saf downfoconsider how has induencedmyIife,
I was hoingforecaII onebig, Iife-changingmomenf. Buf reaIIy, if`s fhesum
of smaII changes, everydayadviceandexeriences fhaf confinuefoaddu.
I`maIsoinsiredbyfhegreaf resonsefromyouguys -onTwiffer, emaiI and
Facebook. If`s readers IikeyouwhoconfinuefoIivefhebrandandbringif
foIifebyfakingacfioneverymonfh.
For fhis seciaI issue, wesenf our feafures wrifer IanMcNaughf Davis ouf
onaneIdfri(weII, moreIikeajourneyof discoveryaroundfhecounfry).
Rafher fhansendmorefimeinfronf of ascreen, weaskedIanfofeII asfory
abouf SoufhAfricanmen. I`moffenaskedhowfhemagazinehas changed
over fheyears. WeII, I fhinkyou`II nndfheanswer inIan`s reorf, TheSfafe
of Man onage98.
Here`s foyou, andfofhenexf 2uuissues of !
|V/||. |||VHQV|D|/Z1.|9V !|||. QV|NH|/|H// |/||b99K. V|NH|/|H/
l||` J JJ, JJ

JasonBrown
EDITOR
_CaeJason
0k|SS|0kSU|SSpI++
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What does
|t mean to
be a man |n
South Afr|ca
today? For
our 200th
|ssue, we
trave||ed
the country
to d|scover
howwe've
changed and
what we can
|earn from
each other
WORDS AND PHOTOGRAPHS BY IAN MCNAUGHT DAVIS
H| 9|

Africa fhere`s a Iighfhouse fhaf whirIs ifs beamaround Iikea hammer fhrower, warning shis of serrafed rocks. Beneafhif is a Iaque, marking fhe endIess coIIi- sionof fhe Indianand AfIanfic oceans, fhaf was unveiIedbya residenf dur- ing a deadoIificaI regime. This era -wifhifs coIour- codedcuIfure of segrega- fion-nzzIedouf inmyfhird year of rimaryschooI in I994, whenwe were faughf a newnafionaI anfhemand coIouredinnewdags. SfeadiIyfhis newSoufh Africa has unfoIdedifseIf. Twenfyyears Iafer, I fraveIIedfhe Iengfhof fhe counfry-fromfhe Iighf- house of Cae AguIhas fo fhe Zimbabweanborder af Musina -foIearnhowmen havenegofiafedfheir Iives inSoufhAfrica andhow fheyhavefoundmeaning in fheir manhood.
Have ycur say and geL Lhe
daily banLer sLarLed wiLh Mcns
Hcc|th Lcday. www.lacebcck.
ccmfMensHealLhS
Keep up Lc daLe cn Lcpics LhaL
relaLe Lc ScuLh lrican men.
dcin Lhe MH guys aL www.
LwiLLer.ccmfMensHealLhZ.
Sign up lcr cur e-newsleLLer cnline and geL
Lhe besL cl Mcns Hcc|th. Ycu'll alsc geL
access Lc lree dcwnlcadable wcrkcuLs, plus
all Lhcse special exLras.
We'rece|ebrat|ngour 2th
|ssueandthat means that
e'reg||ngouabumper
maga|ne|thhugepr|es.
Enter noat .mh.co.a!
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These new Reebok
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performance lyres -
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hand||ng and conlro|.
They're perfecl ||ghl-
we|ghl lra|n|ng shoes,
bu||l for comforl and
speed. ll's ||ke sporls
car hand||ng for your feel.
WIN 1 of 1 Reebok
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The Cas|o C-Shock has a
coo|, res|n slrap and b|ue
m|rrored g|ass face. ll's
waler and shock res|slanl
and |l has an a|arm for
lhose ear|y morn|ng.
P|us, |l's been "ball|e
lesled wh|ch makes
|l popu|ar w|lh lhe
Spec|a| Forces.
W|n 1 of 7 Cas|o DW-
69MF-2DR G-Shock
mode|s a|ued at
each!
8Y PAY8IAI 4 AP8
The acl|on advenlure game
lnfamous $econo $on (a
P|aySlal|on 4 exc|us|ve) |s
sel |n a |ocked-down Seal-
l|e. You p|ay a superhuman
who ughls aga|nsl lhe
oppress|ve aulhor|l|es.
Enjoy your power as you
choose how you w||| push
your awesome ab|||l|es
lo lhe ||m|l!
W|n a PS4, IIamos
Secod So and other
games, DS4 contro||er
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andncccrrespcndencewill beenIeredinIc. MensHedlthreservesIherighI IcIcrwardIheccnIacI deIailscI Ihereaderswhc'veepressedinIeresI inIhaI ccmpeIiIicnIcIhespcnscrscI ccmpeIiIicns,
andIcuseIhereader deIailsIcr markeIinginiIiaIivesrelaIedIcMedia24. PrizesarencI IransIerable, can'I beechangedIcr cashandmusI beclaimedwiIhinsiweekscI ncIiIcaIicn. SIylesfmcdelsand
cclcurscI prizesmayvary. CcmpeIiIicnclcsesaI midnighI cn23June20I4. Winnerswill bencIiIedIelephcnicallycr viaemail andmusI becver I8. ScIcwww.mh.cc.zaIcr mcreinIc.

88 8P08I
|8A08Ak08
Hugo Bo
| a v|gorou compo|l|on
of capl|val|ng c|lru
lop nole comb|ned
w|lh c|ean, freh hearl
nole over an aromal|c,
wood bae. he reu|l:
a h|gh-lech, energel|c
fragrance - greal for
lhe compel|l|ve, dr|ven
and amb|l|ou gu.
W|n 1 of 12 Hugo Boss
Sport 100m| fragrances
va|ued at !
PA880I A8.080k
ake oN w|lh lhe Parrol
hR.Drone E||le Ed|l|on.
h| quadr|copler | con-
lro||ed |nlu|l|ve| u|ng a
marlphone or lab|el.
Enjo a un|que N|ng e-
per|ence and v|ew lhe
earlh from above, |n h|gh
deun|l|on! hen hare our
N|ghl w|lh olher hR.Drone
p||ol a|| around lhe wor|d.
W|n 1 of 3 Parrot
AR.Drones va|ued
at each!
08N| 80IA8Y I00|8
D|cover veral|||l b
comp|el|ng dela||ed
projecl |n and around lhe
home, u|ng lhe Dreme|
42 rolar loo|. he
Dreme| 42 can be
ued for an aorlmenl of
projecl and | u|lab|e for
a w|de range of app||ca-
l|on ||ke engrav|ng,
carv|ng, roul|ng, cull|ng,
and|ng and po||h|ng.
W|n 1 of 5 Dreme| rotary
too|s 4200 va|ued at
each!
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ranform our |ounge |nlo
our favour|le c|ub and be
a DJ w|lh lhe amung
C|gabeal Prem|um H|-u
Componenl hud|o -
lem. ll powerfu| ound,
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- o ou can rea||
have a b|al.
W|n a Samsung G|ga-
beat H|-F| Component
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5
5
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5
P
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!
W
in
these
am
azing
p
rizes!
E
nter
no
w
at
m
h.co
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P
E
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T
S
T
O
C
K
/
C
O
P
B
l
S
l
M
A
C
E
S
|| ||' JJ|| 9N,
/N!|||D

l want a brIght smIIeandcIean

teeth. What dol havetodo?RhLD, UPlNCTON
Got a quet|on?
Dop u a ||ne
at te||mh
med|a24.com
and we'|| get
the anwe
28
We`ve enIisfedfwodenfisfs fouf a smiIe onyour diaI. Dr MarkS. WoIff, anassociafe deanaf New
YorkUniversify CoIIege of Denfisfry, says: I brushmy feefhvery fhoroughIy, going foofhby foofh
andmaking sure every surface is cIean, righf downfofhe gumIine. The whoIe rocess fakes af Ieasf
fwominufes. I aIways use a soff foofhbrush, whichwon`f damage my feefhor gums, andI discard
fhe brushwhenfhe brisfIes are noIonger sfraighf. Every day I brushmy feefhfhree fimes andfIoss
fwice, says cosmefic denfisf Dr KennefhYoung. This heIs ensure fhaf my gums sfay heaIfhy and
aIsoremoves debris frommy feefh. Thaf`s imorfanf, because debris canfurninfoIaque, which
breaks downinfoacidandinvades fhe foofh. I aIsouse anaIcohoI-free fIuoride rinse af bedfime.
We Iike DenfyI Acfive UIfra CIeanse moufhwash(R6, Dischem).
30

'mpreprIng bIg
presenttIon for the
mngement tem.
Howcn mke sure
don't bIowIt?lM, DURBhN
amiIydocfo D TedEeIyis fhe fome
esidenf of fhe AmeicanAcademyof FamiIy
Physicians -andhe`s Ieaneda fhing o fwoabouf
handIing PowePoinf sfess. Hee`s howhe es fo
esenfafions: The nighf befoe a big esenfafion,
I Iike foeviewmynofes wifhin8uminufes of going
fobed. ThenI eadfo Ieasue foheImyseIf faII
asIee-usuaIIysome science ficfiono a hisfoicaI
noveI. WhenI dofhis, mybainwoks infascinafing
ways andI wake uwifhsome diffeenf fhoughfs
onfhe esenfafionfhanones I hadbefoe.
FRhNCOlS, PRETORlh
Onemovefhaf consis-
fenfIydeIives esuIfs fo
meis fhedeadIiff, says
esonaI faine BiII Haf-
man. If woks myenfie
body. Theeaemany
vaiafions andHafman
cycIes fhoughdiffeenf
vesions eveyeighf weeks.
If you`enewfoIiffing, do
fwosefs of fou fosixes
of fhefadifionaI deadIiff,
using a weighf fhaf makes if
chaIIenging focomIefeaII
fheescibedes.

Wht's the
onegym
move need
tobedoIng?
Wht smII
twek cn
mke to my
everydy IIfe
to heIp me Iose
weIght?
NlCO, vEREENlClNC
Every day you make al
|easl 200 seem|ng|y
|nconsequenl|a| hea|lh
dec|s|ons. "Shou|d you
lake lhe sla|rs or lhe ||fl?
Choose lhe o||-and-
v|negar dress|ng or lhe
creamy processed one?
Co for a 30-m|nule wa|k
w|lhyour dogafler d|nner
or p|anl yourse|f ||kearool
vegelab|eonlhecouch?
says Dr Trav|s Slork,
aulhor of The Lean Be||y
Prescription. "ll a|| adds
up. The b|ggesl ||ll|e
dec|s|on you make |s
whelher or nol lo s|l
down. "The research |s
def|n|l|ve, says Slork.
"Slay|ng |ean |sn'l jusl
aboul howmany hours
you spend |n a gym, |l's
a|so aboul howmany
hours you're on your
feel. l |ncorporale wa|k-
|ng and sland|ng |nlo
my day as much as pos-
s|b|e. lf l go lo a coffee
shop lo work, l pul my
|aplop up on lhe bar and
do my work sland|ng.

Howcn pIese
my womn?
SlLhS, PlETERMhRlTZBURC
Nowyou're ask|ng lhe
rea| quesl|ons, S||as.
To |ncrease her odds
of orgasm, lry lhe co|la|
a||gnmenl lechn|que.
Nol sure whal lhal
|s? Then |el Dr Debby
Herben|ck, an assoc|-
ale d|reclor al lnd|ana
Un|vers|ly's cenlre for
sexua| hea|lh promo-
l|on, la|k you lhrough |l.
"Slarl |n lhe m|ss|onary
pos|l|on, bul resl on your
e|bows and have her
wrap her |egs around
your lh|ghs. Th|s sh|fls
lhe ang|e of her pe|v|s
so lhal lhe base of your
pen|s presses aga|nsl
her c||lor|s. Then rock
your h|ps back and
forlh |nslead of
lhrusl|ng |n and oul.
'mbored wIth
my gymroutIne.
Wht cn do
to shke thIngs
up? RYNO, MOSSEL BhY
P|ay, says Dav|d Jack,
co-crealor of lhe
$partacus Workout DvD
ser|es. "Crab a deck of
cards and work a body
parl or movemenl w|lh
each su|l. For examp|e,
hearls can be a crab
wa|k, spades can be a
push-up var|al|on, d|a-
monds, a body-we|ghl
squal or a |unge, and
c|ubs, a bear craw|. F||p
lhrough lhe cards unl||
you f|n|sh lhe deck. Try
compel|ng aga|nsl a
fr|end. The more cre-
al|ve |l gels, lhe beller.
My core nd
bck get sore
whenever
work out. My
P sys my
formIs fIne.
so wht m
doIng wrong?
KhBELO, MhFlKENC
Ready lo be b|own
away? hny weak-
ness, |mba|ance or
l|ghlness |n your core
and back musc|es |s
probab|y caused by
your brealh|ng, says
cerl|f|ed slrenglh and
cond|l|on|ng coach B|||
Harlman. "Mosl guys
don'l brealhe effecl|ve|y,
so lhey don'l conlro|
lhe|r r|b cage, sp|ne,
and pe|v|s, he says.
"Learn|ng lo brealhe
correcl|y |ncreases
mob|||ly and reduces
|njury r|sk. Harlman
uses lh|s dr||| lo leach
h|s ||flers d|aphragmal|c
brealh|ng: pul your
hands around your
wa|sl, press|ng your
lhumbs |nlo your |ower
back. W|lhoul ra|s|ng
your chesl, |nha|e
deep|y. You shou|d
fee| your lhumbs be|ng
pushed oul. Exha|e
s|ow|y. Repeal 10 l|mes.
'm mn wIth
sImpIe needs,
nd don't buy
Into the whoIe
dIet thIng. eII
me wht need
to knowbout
heIthy etIng.
ERROL, HOCSBhCK
"Every effecl|vehea|lhy
eal|ngp|anoul lhere
-whelher |l's |nlerm|llenl
fasl|ng, lheSoulhBeach
d|el, lhePa|eod|el or lhe
Med|lerraneand|el -has
lwolh|ngs |ncommon:
p|enly of vegelab|es and
p|enly of prole|n, says
slrenglhandcond|l|on-
|ngcoachh|wynCos-
grove. "My go-lomea|
|s gr|||edch|ckenand
sleamedbrocco||. l'm
bor|ng- l cou|deal lhe
samelh|ngevery day.
rbeII edIIft
Load a barbe|| and ro|| |l aga|nsl your
sh|ns. Bend al your h|ps and knees and
grab lhe bar us|ng an overhand gr|p, your
hands jusl beyond shou|der w|dlh [j.
Keep|ng your |ower back nalura||y
arched, dr|ve lhrough your hee|s, pu||
your lorso back and up, lhrusl your h|ps
forwards and sland up w|lh lhe barbe||
[j. Pause, and s|ow|y |ower lhe bar
back lo lhe f|oor, keep|ng |l as c|ose
lo your body as you can. Do lwo sels of
four lo s|x reps, resl|ng lhree lo four
m|nules belween sels.
/''c'c c'cccc c, cc''', |''., cc ',.c, '.cc, |.vc' \cc'vc'.
COLOUR CODE
Keep your
brain young
with orange
and green
fruits and
vegetables.

Try co|our-coord|nal|ng your p|ale: a d|et r|ch |n orange and

green produce may he|p protect your bra|n from age-
re|ated dec||ne, a French sludy suggesls. M|dd|e-aged
peop|e who consumed lhe mosl orange and green fru|ls and
vegelab|es d|d beller on lesls of menla| f|ex|b|||ly and memory
13 years |aler lhan lhose who look |n lhe |easl. These hues
|nd|cale |ols of caroleno|ds - anl|ox|danl p|anl p|gmenls lhal
lhe sc|enl|sls say may he|p sh|e|d your bra|n from free-rad|ca|
damage. Make sure lhese co|ours show up |n al |easl lwo
of your f|ve da||y produce serv|ngs, says nulr|l|on adv|sor
Dr Jeffrey B|umberg of Tufls Un|vers|ly. Cood sources:
|eafy greens, carrols, c|lrus fru|ls and sweel polaloes.

un 201
Hea|lh

N
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P
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S
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For up-to-the-
m|nute nutr|t|on
news and t|ps, go to
mh.co.za/hea|th
IAK PA|k8
I0 I w||
Th|nk lw|ce |f you hear
your doclor say, "Take
lwo pa|nk|||ers and ca||
me |n lhe morn|ng.
h sludy from lhe UK
suggesls lhal |bupro-
fen can |mpede your
recovery from a co|d.
Peop|e who used lhe
pa|n re||eer da||y
when lhey had an
upper resp|ralory lracl
|nfecl|on were 67%
more ||ke|y lo hae
lroub|e k|ck|ng lhe bug
lhan lhose who look
acelam|nophen. Sludy
aulhor Dr Pau| L|ll|e,
says |buprofen may be
loo good al suppress-
|ng |nNammal|on, some
of wh|ch you need
lo ughl |nfecl|on.
Pop acelam|nophen
|nslead, bul slay under
4 000 m||||grams a day.
800K |I
I0 |0k|
Do|ng |aundry |n coo|
waler may cul your
energy b|||, bul al whal
cosl lo your hea|lh?
Wash|ng socks |n
|ower-temperature
water may make you
more suscept|b|e to
ath|ete's foot, say
researchers |n lsrae|.
hfler fungus-|aden
socks were washed |n
warm waler, 36% sl|||
conla|ned spores,
compared w|lh jusl 6%
of socks washed |n a
hol cyc|e. Worsl case:
you cou|d re|nfecl
yourse|f when you don
socks |aundered al a
|ower lemp. So lurn
up lhe heal. hnd |f
you're a|ready |lch|ng,
lry an OTC anl|funga|
conla|n|ng bulenaune
or lerb|naune.
g whn mn r most likly
to ignos with tsticulr
cncr. mmr to xmin
your stons monthly.
Source: Un| ers| l y of Ca| | for n| a al l r | ne
ON OUR
RADAR
rder on
ewfinding ay heI
u rounce deadIy anibioic-
reian baceria once and
for aII. Fir, cieni a
NorheaernUniveriy found
ha he uerbug MRSAake
erier, ceII ha go doran
around anibioic and wake u
Iaer, aIIowing MRSAo urvive.
Thenhey dicovered ha a drug,
ADEP4, roued erier o an
anibioic couId kiII heand he
oher MRSAceII. The cieni
are nowudying ronger
verion of ADEP4.
TheeaItheret
et
Forgel lhe cup of sugar - go nexl door for a cup of preenl|on. Research fromlhe
Un|ers|ly of M|ch|gan shows lhal buddy|nguptoyour ne|ghbors may |ower your
stroke r|sk. Peop|e who raled lhe|r ne|ghbours h|ghesl |n fr|end||ness, lruslworlh|ness
and he|pfu|ness were 48%|ess ||ke|y lo suffer a bra|n allack lhan lhose |n lhe |easl un|-
f|ed hoods. One lheory |s lhal ne|ghbours can pro|de exlra soc|a| supporl, wh|ch has
been ||nked lo beller b|ood esse| f|ex|b|||ly. Slarl|ng a |oca| poker n|ghl can he|p you
bu||d lhe necessary bonds, says eo|ul|onary b|o|og|sl Da|d S|oan W||son.
June 2014
Musc|e

J
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S
T
l
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S
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Fo up-to-the-
m|nute nut|t|on
nes and t|ps, go to
mh.co.a/tness
FIndYou TIppIngPoInt
As|mp|e test can detem|ne ou |sk of spa|n|ng ou ank|e,
accord|ng lo researchers |n Braz||. hey d|scovered lhal men w|lh
lhe |owesl scores on a spec|a| ba|ance lesl had a 48%|ncreased
r|sk of ro|||ng an ank|e. ry lh|s sland on one |eg and c|ose your
eyes. lf you can sland for 30 seconds on each |eg w|lhoul |os|ng
your ba|ance, you pass. Fa||? "ll may |nd|cale poor molor conlro|,
says lra|n|ng adv|sor B||| Harlman. "Before you lake on any h|gh-
speed sporls, pracl|se your sporl al a s|ower pace lo gel your
body used lo lhe movemenls.
DONT TEETER OUT
A poor sense of
balance can put
your training in
a precarious place.
ON OUR
RADAR
SteroIds StIck
wIthYou
rformanc-nhancing rugs
may rovi vnmor of anunfair
avanfag fhanoI fhink. Thaf`s
bcaus fh ffcfs of sfrois can
Iasf for yars, a Tounol of Pbsioloq
sfuy suggsfs. Mic fraf wifhfhs
rugs an fhnkf off fhmfor fhr
monfhs - corrsoning fo abouf a
ca inhumanfim - ha incras
muscI siz affr six ays of xrcis,
whiI fh rug-fr mic inof. Shorf-
frmsfroi us may romf a cIIuIar
mmory mchanism infh muscIs.

B8w
CaNe|ne may he|p gel
you jacked. Cohee can
|mpove ou okout,
accord|ng lo researchers
al lhe Un|vers|ly of
hode ls|and. L|flers
who drank ha|f a ||lre of
coNee were ab|e lo
pump oul s|x more reps
on lhe|r una| sel, lhey
a|so reporled |ess sore-
ness up lo lhree days
|aler w|lh da||y caNe|ne
|nlake. "We lh|nk
caNe|ne du||s pa|n
percepl|on, says Dr
D|sa Halue|d, lhe sludy
aulhor. "hal made lhe
guys push harder and
fee| |ess sore |aler on.
B00 I8
I80 8
B|asl your |ower body lhe
smarl way the sta|ght-
|eg dead||ft oks ou
hamst|ngs hade than
the |eg cu| mach|ne
does, suggesls a Un|ver-
s|ly of Memph|s sludy.
"he exerc|se acl|valed
lhe mosl musc|e |n lhe
|ower|ng phase, says
|ead sludy aulhor Dr Br|an
ch||||ng. Do lhree sels of
10, lak|ng four seconds lo
|ower lhe we|ghl.
Number of minutes of daily
activity, such as walking, that
can prevent depression
Source: Ameri can Journa| of Prevent i ve Meoi ci ne
Dumbbe|| Sta|ght-
Leg Dead||ft
land w|lh a dumbbe|| |n
each hand, |ell|ng lhem
hang |n fronl of you.
Keep|ng your knees
s||ghl|y benl and back
slra|ghl, push your h|ps
back lo |ower lhe we|ghls
s|ow|y lo your sh|ns.
Pause. Push your h|ps
forwards and r|se up.
Ju 2
|ghl Loss


and |ps, go o
mh.co.a/e|gh-|oss

Don'l shop on an emply
lummy... and don'l shop
s|eepy: o're more
||ke| o prchase
h|gh-k||o|o|e grb |f
o're |red, a Swed|sh
sludy reporls. S|eep-
depr|ved men boughl
an average of 5 500
more k||ojou|es worlh
of food lhan we||-resled
guys d|d. Why? hfler a
poor n|ghl's s|eep, your
slomach produces exlra
ghre||n, an appel|le
hormone lhal can make
food seem more appea|-
|ng, says sludy aulhor
Dr Chr|sl|an Bened|cl.
ON OUR
RADAR
Loss WIrIng
Worms coIdheIoriggIeinfo
asmaIIer air of anfs someda.
Scienfisfs af fheScris Research
InsfifferecenfIfondfhaf
seciaI brainceIIs inrondorms
caIIedRXnerons, hichare
sensifiefofhehormoneserofonin,
confroI fhereIeaseof ahormone
fhaf boosfs rodcfionof afaf-
brninggf enzme. If researchers
canfigreof hofosfimIafefhe
acfiifof simiIar braincircifr
inhmans, fhemabeabIefo
deeIoneeighf Ioss drgs, sas
sfdafhor Dr SriaSriniasan.
Y IH kw
00I 0H0K
Even a s||m guy can
harbour |elha| |ard. Now
new research from lhe
UK conurms lhal an
a|gor|hm dee|oped
|as ear b US
researchers can he|p
o spo dead|
|scera| fa. h Body
Shape lndex, or hBSl,
|s a beller pred|clor of
a person's r|sk of ear|y
dealh lhan olher be||y-
fal measuremenls,
such as wa|sl-lo-h|p
or wa|sl-lo-he|ghl ral|os.
hBSl lakes |nlo accounl
how |arge your wa|sl||ne
shou|d be re|al|ve lo
your he|ghl and we|ghl
by "d|v|d|ng lhe aclua|
wa|sl measuremenl by
lhe expecled one, says
sludy aulhor Dav|d
Bon|face. Ca|cu|ale
yours: go lo abs|-ca|c.
appspol.com.
GrandHeft Auto
Cha|n-saw|ng pedeslr|ans may make you fal even |f you don'l eal
lhem. P|a|ng |o|en |deo games ||ke Grand Thef Ao can
|ncrease or appe|e, accord|ng lo research fromlhe UK. Men
who p|ayed lhe gory c|ass|c fe|l s|gn|f|canl|y |ess fu|| dur|ng lhe
hour afler a mea| lhan lhose who p|ayed . v|o|enl games
may d|slracl your m|nd from|ls percepl|ons of fu||ness, lhe
researchers say. Keep food oul of reach lo reduce lemplal|on,
says Dr E||zabelh Lyons of lhe Un|vers|ly of Texas Med|ca| Branch,
who slud|es gam|ng behav|our.
BLOOD AND GUTS
Make-believe mayhem
gives gamers real-
world munchies.
cuses,
cuses
Do o snack ||ke a
fa g? In a sd |n
he Ja I Hma
N ad Dee-
c, oere|gh and
obese peop|e
se|eced nhea|h
foods for 79% of
he|r snacks and ae
hem becase...

| JJ/||\
|/ /
H| | V|
| !/
H| NK| Nu
O| |OOD
| !/
||||| Nu
bO||D
| !/
|||D
| V||||D
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| !/
||||| Nu
HJNu|\
| V| uH
b| HJNu|\
|/||
| !/
||||| Nu
||D J|
55
10
40
10
10
10
22
15
23
18
Of people who avoid gluten,
percentage who do so to aid
weight loss (even though no
research proves that it helps)
Source: M| nl e|
hnswers lola| more lhan 100% because parl|c|panls cou|d prov|de more
lhan one answer.

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42
Shnsyour
rassuran
l don'l have lhe mosl
conf|dence |n lhe wor|d,
and l'd venlure lo say
mosl women |n comedy
don'l come froma p|ace
of, 'h, l'mfabu|ous!'
She's jusl as nervous
as you are. So |f you're
lry|ng lo score w|lh a
funny g|r|, |augh al her
jokes and le|| her how
h||ar|ous she |s.
Shosn't want
youtobaIown
"lf you're a nerd, jusl be
a nerd. Thal's way beller
lhan a nerd who's lry|ng
lo be a h|psler. hnd |f
you are go|ng lo le||
jokes, don'l d|recl lhem
al olher peop|e. Nol
on|y |s |l nol funny,
bul |l's a|so mean.
Shpts
youtoIIghtnup
"lf somelh|ng awkward
happens, |augh. l don'l
lh|nk l've ever daled a
guy who cou|dn'l |augh
- even |n bed, dur|ng
|nl|male l|mes.
Shprfrs
substanovr styI
"l'mnol h|ghma|nlenance,
and l'mnol |nlo a h|gh|y
man|cured man. l don'l
wanl lo see a |ol of ha|r
producl. lf he's looshowy,
lhal's embarrass|ng
lo me - l wear makeup
and lake showers, bul
lhal's bas|ca||y |l. l'm
nol lry|ng lo sland
oul loo much.
Shwantsyou
tokpIt frsh
"The besl dale wou|d be
somelh|ng unexpecled,
||ke a road lr|p. r, hey,
lhere's a dog showhap-
pen|ng r|ghl nexl door?
Shou|d we go? Yes. el's
do lhal. Thal's lhe |dea| -
somelh|ng sponlaneous
and |nleresl|ng. You
have lo pul work |nlo
re|al|onsh|ps lo keep
lhemfun.



Opener Ma|egrams
HWTESCAPE
THE GlRL YOUWlSHYOUHA0N'T STARTE0
ACONVERSATlONWlTHAT APARTY
On , Stronq Joes o soliJ oct of o clueless porty
cbick: beovy mokeup, biqb-minJeJ politics, tenuous
qrosp on reolity. As promotions monoqer ot Veqos
niqbtclub XS, AJomForer knows tbe type. He
proviJes tbree woys to Jitcb o clinqy womon.
Ca|| over a bud onJqivebimoqronJintroJuction:
1bisismybonJsomeonJsuccessful frienJBick. Bick,
tell Sorobwbot youJo.OnceBickbosfollenintoyour
trop, qorefresbyourJrink... onJnevercomebock.
P|ay the n|ce guy bysoyinqtbis: 1ell meyourfovou-
ritesonqonJIll qoosktbeDTtoployit.1benboil -
witborwitbout stoppinqot tbeDTtoble.
F|nd a woman you don't knowonJqreet berwitb
entbusiosm. Ten! Ivebeenlookinqforyouoll niqbt!
BiJforewell totbeqirl youreJitcbinq, onJfill Ten
inosyoutwowolkowoy. 1benoskforberreol nome
onJbuyberoJrinkforbertrouble.

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G Food Ma|egrams

Cookfhe shanka
ay earIy fosave
fime onmeaI ay.
Braises fasfe bef-
fer fhe seconay,
Cosenfinosays. To
reheaf if, cookfhe
shank, covere, af
I6uCunfiI fhe
insie regisfers
6Cona meaf
fhermomefer.
Uncover anroasf,
basfing reguIarIy,
unfiI fhe fofurns
arkbrown,
8uminufes more.

Noha |ner |s com|ng, d|nner par|es arego|ngoake
oer or ca|endar. Srpr|seor gess |hh|s comfor-
c|s|neshop|ece: as|o-cookedbeef shank. I's
|mpress|e. I's ce|ebraor. nd|'s damnde||c|os
THIS MONTH'S EXPERT
Chris Cosenfinoanexecufive
chef anaufhor of fhe
cookbookqinninqs:
MyVoytotort oMeol.

FIndtheCut
eef shank? "ll's
r|ch and meanl lo be
shared, Cosenl|no
says. P|us, |l's far |ess
exens|ve and harder
lo screwu lhan lender-
|o|n. hsk your bulcher
for a 2.5 k||ogrambone-
|n beef shank fromlhe
meal|esl arl of lhe cul
and lr|mmed of excess
fal. h|s |s def|n|le|y
somelh|ng you'|| wanl
lo ca|| ahead lo order.
E
SIow-Roast
toPerfectIon
Preheal lhe oven lo
170C. hdd lhe
browned shank lo lhe
ol, mak|ng sure lhe
bra|s|ng ||qu|d covers
aboul 75%of |l. Pul a ||d
on lhe ol and |ace |l |n
lhe oven. oasl, basl|ng
regu|ar|y, unl|| lhe |nler-
na| lemeralure h|ls
65Cand lhe meal |s
lender andu||s eas||y
fromlhe shank's bone,
aboul lhree hours.

Sear theShank
C|v|nglhemeal a crusl
adds lexlureanddee-
ens lhesavour|ness. ln
a |arge, w|de, ovenroof
ol or cassero|ed|sh,
heal 2lbsof o||veo|| on
med|umheal. Whenlhe
o|| sh|mmers, addlhe
shank andsear |l on
a|| s|des unl|| |l's we||
carame||sed, 15lo20
m|nules lola|. emove
|l loa |arge|ale.

BIndand0unk
hday ahead, lruss lhe
shank seenexl age
andseason|l we|| w|lh
sa|l andeer. P|ace|l
|na |argeg|ass bak|ng
d|shor sla|n|ess-slee|
bow|. hdd1cus red
w|ne, 3ee|edand
s||cedon|ons, head
ee|edgar||c aboul
10c|oves, bunch
ars|ey, and2sr|gs
rosemary. Cover and
mar|naleovern|ghl,
occas|ona||y lurn|nglhe
shank |nlhemar|nade.

PreptheBraIse
|ow-cook|nglheshank
lender|ses |l. lra|nlhe
mar|nadeandreserve
lhe||qu|d. urnlheheal
lomed|um|owandadd
lheso||ds fromlhemar|-
nadelolheol youused
for sear|ng. auleunl||
lheon|ons carame||se,
aboul 20m|nules. hdd
lhe||qu|dandcook unl||
lheon|ons absorb|l,
aboul 20m|nules. hdd
1.8||lres of beef slock,
bo|| andremovelheol
fromlheheal.
bridgestonesa.mobi

w 0kh'I 60k8khI THAT 'THE |U\CH A\O C0|O OR|\|' |0R \0UR
\Ew BEST |R|E\O |S\'T 0|\ T0 C0ST \0U AT |EAST O0 BUC|S.
w 0kh 60k8khI THAT || \0U OA|AE \0UR ||REST0\E T\RE
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TREAO \0U'VE USEO A\O U\|||E |\SURA\CE, \0U O0\'T \EEO T0 PA\
|EES. II'5 F8.
Te|r & Cc|d|||c| app|].
vvv.brUgesone.co.zn
BrUgesone SoUH Afrcn.
Aunlnble n:

Guy Food Ma|egrams

2
3
1
1. ong p|ece of bulcher's
lw|ne, aboul 1.2 melres. lf |l's loo
|ong, you can lr|m off lhe excess
afler lruss|ng. Slarl al lhe end of
lhe shank and br|ng lhe lw|ne
around |l w|dlhw|se, ly|ng lhe
|oop off w|lh a s|mp|e knol.
2. Now br|ng lhe excess lw|ne 2.5
lo 4cm from lhal knol a|ong lhe
|englh of lhe shank and ho|d |l |n
p|ace w|lh your lhumb. Then, w|lh
your olher hand, br|ng lhe lw|ne
around lhe shank aga|n. S||p lhe
lw|ne benealh lhe slr|ng p|nned
under your lhumb. Th|s |oose knol
w||| serve as your f|rsl ||nk.
3. Repeal slep 2, pu|||ng lhe lw|ne
across lhe shank unl|| you've
lrussed lhe |englh of lhe meal
al regu|ar |nlerva|s. T|e off lhe |asl
||nk lo secure, and cul off lhe resl.
AV Y00 Ak I8088
Ty|ng your shank he|ps
support |t as |t roasts.
W|thout that, the meat wou|d
co||apse |nto the bra|s|ng
||qu|d, creat|ng a (somewhat
|ess |mpress|ve) beef soup.
ns t
Gust-tr
Inv|tedtoad|nner
party?G|ft one
of theseunex-
pectedbott|es,
se|ectedbyH|ggo
Jacobs, execu-
t|vemember of
theSouthAfr|can
Somme||er
Assoc|at|on
son
urprs
lf youlooarem|ss-
|ngsummer as
muchas lheresl of
us, br|ng|l back
w|lhlh|s sly||sh,
refresh|ngRose
fromSle||enbosch.
RY De|a|reCraff
Cabernel Franc
Rose2014
The Throwback
Porl w|nes aremak-
|ngacomeback |n
Soulhhfr|caunder
lhe|abe|s of Cape
v|nlageandCape
Tawny, andlhe
va|uefor money
|s slagger|ng.
TRY vergaauw
Cape v|nlage
1993 (currenl
se|||ng v|nlage)
The BubbIy
Good Buy
Loca||y produced
boll|efermenled
spark||ngw|nes
(apl|y namedMelh-
odeCapC|ass|que,
or MCC|nshorl)
areonpar w|lh
commerc|a| Cham-
pagne, andway
beller va|ue.
TRY Co|manl
Brul Reserve
Non v|nlage
Let ThemEat PIe
If you're |eft w|th extra beef shank, use |t to make
shepherd's p|e. Saut chopped on|ons, carrots and
ce|ery |n o||ve o|| unt|| tender; then add the |eftover
pan |u|ces from the shank. Reduce unt|| th|ckened,
fo|d |n the shredded beef and pour everyth|ng |nto a
bak|ng d|sh. Top w|th mashed potatoes and
Parmesan. Bake at 180C unt|| go|den and bubb|y.
SECON0
HELPlNG
Mash MasterfuI Spuds
Stop pumme||ng those poor potatoes, says Dav|d Arno|d,
an execut|ve chef and chef tra|ner. Treat them r|ght
Dry ThemOut
oininq tbe poto-
toes, tronsfer tbemto o
lorqe bokinq sbeet onJ
ploce tbemin o 12uC
oven for five minutes.
1be beot will evoporote
ecess moisture, result-
inq in creomier spuJs.
Contro| Your B|ceps
Dont overmosb - your
pototoes will qo qummy.
Use o pototo mosber to
breok tbemJown until
tbeyre foirly creomy;
o fewlumps ore okoy.
Never use o mier, wbicb
will overwork tbem.
Add Fat Fast
As you mosb tbe bot
spuJs, oJJ butter riqbt
owoy so its obsorbeJ
more eosily. Still not
creomy enouqb? AJJ
bot milk or creom. ColJ
Joiry leoJs to Jense
mosbeJ pototoes.
Prlces & values lnclude vAT. MTN&Truworths Terms and Condltlons apply - see www.mtn.co.za O|o.s v.||J 15/05/2014 30/06/2014 c. .|||o stccks |.st |ov|co cc|cu.s n.y v..y |.cnt|cso |||ust..toJ /|| Jo.|s suboct tc |:stc.o .ct|v.t|c: c| V| |.y/s+cuCc st..to. p.ck, Jov|co
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Poy79cer mlnutefor co//s.
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MTNPayAsYouCo
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- 8Iack8erry* Hub
FRSIM&C0NNC7I0N
7elenrures
b|.ckbo..y Curve"
9720Smartphone
7otaI cost
R2699
MTNPayAsYouCo
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FRSIM&C0NNC7I0N
7elenrures
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Anytlme, onywheretoonynetworkln5A.
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Groom|ng Ma|egrams

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l prevent them?

a||s wrong, says Tony Nakh|a,
aulhor of Com-
manoment. "C||p lhem
slra|ghl across |nslead of
round|nglhem. hnd |f you
a|ready fee| pa|n, soflen lhe
surround|ng sk|n w|lh a
urea cream, ||ke Eucer|nFool
Creamw|lh 10%Urea 100m|
(R115, D|schem). Then b|nd
lhena|| l|ghl|yw|lhlape. "You're
forc|ng|l down so |l grows
f|ush w|lh lhe na|| bed, says
Nakh|a. Sl||| hurl|ng afler lwo
days? See a doclor.
Why do my feet
stInk and Itch after a
workout? lt's grossl
Your swealy feel a||owfungus
and bacler|a lo breed, says
Dr Jeremy Creen, a dermalo|-
og|sl. So have lwo pa|rs of
gymshoes and rolale lhem
lo g|ve each pa|r more l|me
lo dry belween workouls.
hnd before you pul on socks
(c|ean ones, a|ways), shake
on a mo|slure-absorb|ng
powder, ||ke Mycola Powder
50g (R90, C||cks). "ll's more
effecl|ve lhan slandard
la|cumpowder, says Creen.
y gIrIfrIend IIkes my
scrotumcIean-shaven.
Uh, howdo l do that?
F|allen lhe rounded surfaces,
says M|chae| C||man, founder
of groom|ng|ounge.com.
F|rsl, buzz w|lhabeardlr|mmer
lhal has a guard and lhen
app|y a shave o|| or |ow-foam
ge| so you can see your work.
Pu|| your sack downlosmoolh
lhe s|des and, us|nga razor
w|lh a guard, shave lhe
per|meler w|lh shorl, down-
ward slrokes. Pu|| |l up lo
f|allen andshave lhe hu||,
lhen f|n|sh w|lh |ol|on. Now
go showyour g|r|fr|end.
l brush twIce a day,
but my teeth are stIII
yeIIow. What gIves?
Brush|ngremoves p|aque
andprevenls loolh decay,
bul |l doesn'l wash away
ye||ow. "For lhal you need
a ded|caled wh|len|ng lreal-
menl, go and see your denl|sl
for opl|ons, says lmraan
Hoosen, a Joburg-based
denl|sl. hnd|f you're brush|ng
hard |n an efforl lo scrub away
lhe sla|ns, slop. You cou|d be
wear|ngaway lhe ename|
and epos|ng a darker parl
of lhe loolh.
Bacne Is kIIIIng my
game. Howdo l
cIear It up?
Treal |l w|lh a sa||cy||c ac|d or
benzoy| pero|de c|eanser.
C|ear|ng Sk|n Wash 250m|
(R480, Derma|og|ca) |s a
good opl|on for body (bul |l'||
a|so work for your face) says
Dr Dagmar Wh|laker, a
dermalo|og|sl based |n
Cape Town. "hnd |f you're
rea||y ser|ous aboul |ook|ng
good sh|rl|ess, you can resorl
lo a course of |ow-dose
Roacculane - bul on|y |f you
go lhrough your dermalo|o-
g|sl, says Wh|laker.
Yes,YouCan
ShaveThat
Weaskedreaders tosendus
the|r most gross andembarrass|ng
groom|ngquest|ons. Thenwe
ca||ed|ntheexperts
Reducfioniningrownhairs affer
I2 weeks whenguys shaved jusf
fwo or fhree fimes a week.
Source: Journa| of Drug in Dermato|og
A 0 v L R T l S l h 6 P R 0 M0 T l 0 h
LiIe's too short to spend hours on
your beard. You're a man, you want a
machine that does everything quickly
and eIIiciently. The Babyliss Ior Men
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O
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9
9

act|cs Ma|egrams

Theab|||ty tos|zeupas|tuat|onqu|ck|y cansaveyoumoney andheadaches.

Honeyour sk||| by |earn|ngwhereto|ookfor theh|ddenc|ues
Gogroceryshop-
pIngbeforetakIng
out abond.
f you're buy|ng a
house, you wanl
lhe nearesl super-
markel lo be w|lh|n
10 m|nules, says
Mar|o Jannalpour,
aulhor of TheHonest
Rea| state Agent.
ln lerms of a|ue,
|ocal|on mallers
more lhan anylh|ng
e|se, and nearby
amen|l|es mean
lhe home w||| prob-
ab|y apprec|ale
|n a|ue fasler.
GIvedressshoes
thewobbIetest"
beforepurchase.
Sel each one on
a f|al surface and
lap lhe loe. The
shoe may rock
lowards you bul
shou|dn'l wobb|e
lo one s|de, says
E||en Co|dsle|n-
Lynch of lhe
Fash|on lnsl|lule of
Techno|ogy |n New
York C|ly. lf lhal
happens, lhe hee| |s
oul of pos|l|on and
can lhrowoff your
slr|de, slress|ng
your h|ps and back.
ReadthefIrst
fewpagesbefore
buyIngabook.
The back coer?
Thal's a sa|es p|lch.
Bul by read|ng lhe
f|rsl lhree pages of
lhe book |lse|f, you'||
gel a fee| for lhe
aulhor's o|ce and
pac|ng, says Har|an
Coben, aulhor of
morelhan20noe|s.
Nol |nleresled |n lhe
slory or |n |earn|ng
more afler lhree
pages? Then don'l
wasle any more
of your l|me.
Scopeout the
entrancearea
of your hoteI.
Look for rubb|sh
or c|garelle bulls
a|ong lhe paemenl
oul fronl. "Neg|ecl
|nonearea |s usua||y
a s|gn of neg|ecl a||
oer, says T|m
Leffe|, ed|lor of lhe
webs|le Hole|
Scoop and aulhor
of Make Your Trae|
Do||ars Worth a
iortune. Un|ess
|l's loo |ale, f|nd
a d|fferenl hole|.
Checkyour watch
whensheshows
for your fIrst date.
Eeryone's busy, bul
punclua||ly shows
lhal she's w||||ng lo
make l|me for a
re|al|onsh|p, says
L|sa C|amp|ll,
founder of vlP L|fe,
a malchmak|ng
ser|ce. lf she's ery
|ale - and doesn'l
send a heads-up
SMS or apo|og|se
when she arr|es -
cons|der your f|rsl
dalelhe|asl.
Turnonthenews
whIIetheTVIsstIII
onthesheIf.
You're |ook|ng for
lhe news l|cker al
lhe bollomof
lhe screen. Fasl
moemenl lesls
lhe processor, you
wanl lhe scro|| lo be
c|ean and smoolh,
says Dae Ped|go,
sen|or d|reclor
al lhe g|oba|
e|eclron|cs f|rm
CEDlh. Or |ewa
M|chae| Bay mo|e
on B|u-ray. P|x||aled
exp|os|ons?
Bad s|gn.
Number of womenwho say messy
eafing is fhe biggesf food-reIafed
furnoff whenfhey`re ona firsf dafe
Source: Chr|sl|anM|ng|e and JDale jo|nl surey

52

IH IH|8
00 0F I0M0kk0w
e Crouno-
hog Day prem|se, Tom
Cru|se |s |n a l|me |oop
lhal forces h|m lo ||ve oul
lhe same brula| combal
over and over. ll a|so slars
Em||y B|unl as a Spec|a|
Forces agenl. Creal
concepl, k|||er vFX.

8K| IH|8
Ihlkk llk Mk I00
Two words: romcom.
Four women have g|ven
up on re|al|onsh|ps unl||
lhey come across a se|f-
he|p book lhal lhey lh|nk
w||| so|ve everylh|ng.
Crab your popcorn and
run |nlo anolher c|nema.

| IH|8
000 0F wk: 8k8l0k
(, P$3, kalahari.com)
Take conlro| of Kralos and
do ball|e w|lh gods and
l|lans a||ke. For somelh|ng
more recenl, check oul
T|lanFa|| (, Xbox
One, ka|ahar|.com). ll may
nol have gods, bul you
can conlro| mass|ve ball|e
mechs ca||ed T|lans.
4l | |JI
dFoodandW|neShow. v|s|l lhe
CTlCC |n Cape Town for greal chefs
and even beller food. Make sure you
see lhe Ce|ebr|ly Chefs Thealre.
|l I |l|JI
30Seconds ToMars. See Jared Lelo
and h|s band members on slage al
e|lher Crand Wesl on lhe 13 June or al
lhe Coca Co|a hrena on lhe 16 June.
O|dMta| Troph W|neShow.
Where you gel lo lasle a|| lhe lop Sh
w|nes. He|d |n lhe B||| Ca||agher room
al lhe Sandlon Convenl|on Cenlre.
|l|JI
lt AII Geek To e
Worth Yor T|me Ma|egrams

IH 0|I08| 8|
III the ReaI HecuIe PIeae Stad Up?

IH k0N8
The Rock ses a pram|d
approach to h|s tra|n|ng. He
starts each month do|ng h|gh
reps (no more than 12) at med|m
we|ght. If he can do more than
12 reps at that we|ght, then he
|ncreases |t. Each week he cts
the reps, bt adds on we|ght.
He a|ms to f|n|sh at s|x reps,
then starts another pram|d.
Corge Farah, previous strength coach for Dwayne Johnson

Iike or cIassic Greek heros. KeIIanLfz has jsf come ofhe

big screeninbe LeqenJ of Hercules andDane The Rock Johnson
is sfarring inanofher moie abof fhe hero (simI caIIedHercules),
hichis oing, eins andaII, onfo or screens infhe nef fo
monfhs. The qesfionis, hichof fhe fo does fhe mfhicaI man
jsfice? We if fhe fo acfors againsf eachofher ina fifanic shodon.
A|| the enterta|nment that's
t for a k|ng. Or a god
EARlGS The Rock. Eas||y.
He's worlh $46-m||||on (as
of June 2013). hccord|ng lo
Forbes, he was lhe lop ma|e
ce|ebr|ly earner for 2013. He
s|ls al -25 |n lhe Top 100
Ce|ebr|ly R|ch L|sl. Ke||an Lulz
|s nol on any Forbes ||sls.
REPUTATlO The Rock. Lulz
|s famous for be|ng a b|ood-
sucker |n Twi|ight (b|g |n leen-
age g|r| fanlas|es, bul nowhere
e|se) bul he ga|ns some slreel
cred for h|s |nvo|vemenl |n
lhe |ncred|b|e Ceneration Ki||
ser|es. The Rock has some
sla|ns on h|s Cv loo, and we're
nol counl|ng h|s WWE days.
Remember lhe shocker lhal
was Tooth iairy? Bul he made
up for |l w|lh Pain ano Cain.
STREGTH The Rock.
Cranled, bolh have been
fealured on many Besl Bod|es
|n Ho||ywood ||sls, bul Dwayne
Johnson earns exlra po|nls
for h|s |nhuman |eve|s of
lra|n|ng ded|cal|on.
COVERS T|e. Bolh have
been MHcover mode|s.
OVlE RATlG Hercu|es
w|ns lh|s one. The Legeno
Of Hercu|es |s s|ll|ng al
zero on mov|e rev|ews|le,
Rollen Tomaloes.
VER0lCT Wa|l for The
Rock's vers|on. lf you don'l
fancy e|lher, lry one of lhese:
1. Troy. h sle||ar casl (Brad P|ll,
Er|c Bana) and a decenl p|ol.
Oh, and D|ane Kruger.
2. lmmorta|s. Henry Cav|||
al h|s r|pped, pre-$uperman
besl as Theseus.
3. The Ooyssey. hrmand
hssanle does a br||||anl
Odysseus |n lh|s Franc|s Ford
Coppo|a-produced ep|c.
. 300. Forgel lhe done-lo-
dealh calch-phrase - lh|s was
br||||anl. Cel warr|or r|pped
w|lh our PT secl|on page 63.
Bringing sexy back.
T
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3
8
6
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SEDAN AND HATCH MODELS NOW AVAILABLE.

OUT0OOR TELEVlSlON
C Seed 1
gn Slud|o,
lhe R7-m||||on C Seed Tv r|ses
lo a he|ghl of 4.5m. The screen,
compr|s|ng seen LED pane|s, can
d|sp|a 281-lr||||on co|ours.
ce. Ceedv
I BEST APP TO AVOl0 YOUR EX
SpIIt
Th|s free hndro|d app uses dala
galhered from Facebook, T|ller,
lnslagram and Foursquare lo see |f
an undes|rab|e has checked-|n near
ou - and pro|des escape roules.
$ouce. Fobecom
I BEST REASON TO GET MARRlE0
A Stronger Heart
Research presenled al lhe hmer|can
Co||ege of Card|o|og's 63rd hnnua|
Sc|enl|uc Sess|on |nd|cales lhal
marr|ed peop|e are 5% |ess ||ke|
lo suNer from ascu|ar d|sease
hen compared lo s|ng|es. Hoeer,
subjecls lhal ere d|orced or
|doed suNered a grealer r|sk.
$ouce. $ciencedailycom
4 I HlGHEST EARNlNG {AN0
BRAZlLlAN SUPERMO0EL
GIseIe Bndchen
Lasl ear C|se|e Bundchen rep|aced
Beonce as lhe face of H&M, foughl
oN compel|l|on from R|hanna lo
become lhe face of Chane| and
earned a coo| R443-m||||on. Thal's
R367.5-m||||on more lhan second-
p|ace supermode| earner M|randa
Kerr and R39-m||||on more lhan her
Ne Eng|and Palr|ols quarlerback
husband, Tom Brad made |asl ear.
$ouce. Techcunchcom
5 I BEST WAY TO 0ANCE
Keep Yor Arms 0on
The secrel lo d|rl danc|ng ||es
|lh our head, neck, lorso and
r|ghl knee moemenl, accord|ng lo
sc|enl|sls ho slud|ed lhe dance
moes of 3 men and lhe responses
of 37 omen lo lhem. The grealer
and fasler lhe moemenl, lhe
more allracl|e omen und our
danc|ng (mabe Dad's onlo
somelh|ng). Bul don'l slarl ra|s|ng
lhe roof jusl el. The sc|enl|sls
found no corre|al|on beleen
arm moemenl and perce|ed
danc|ng ab|||l.
$ouce. Wahingonpocom
6 I MOST ACES lN A
WlMBLE0ON MATCH
John lsner
lsner scored 113 aces |n an
ep|c 6-4 3-6 6-7(7) 7-6(3) 7-68
ursl-round |n oer N|co|as Mahul
al W|mb|edon |n 21. Mahul
managed 13 aces of h|s on |n
lhal malch, h|ch |asled an ep|c
11 hours and 5 m|nules. Th|s
ear's acl|on slarls on 23 June.
$ouce. Wimbeldoncom
7 I WORST ACTOR
Adam SandIer
Thal's accord|ng lo lhe Co|den
Raspberr hards, h|ch |auds lhe
orsl Ho||ood oNer|ngs of lhe
ear. hl lhe 212 Ra|es, Sand|er
managed lo |n bolh lhe Worsl
hclor and Worsl hclress aards
for h|s performance |n k ano
Ji||. He fo||oed lhal up |lh e|ghl
nom|nal|ons al lh|s ear's Ra|es
for h|s ork |n lhe d|saslerous
Crown Ups 2.
$ouce. Razziecom
8 I BEST 0EA0LlFT EVER
Mark FeII
Fe|| broke lhe or|d dead||fl|ng
record |asl ear afler he p|cked up
lhe equ|a|enl e|ghl of lo aerage
fam|||es. The 47-ear-o|d from
Crenada dead||fled 511.65kg
orlh of lres al lhe hrno|d
Slrongman C|ass|c.
$ouce. Cipboadcom
9 I BEST RECOVERY RULE
The 5-Sceond RIe
The ru|e for sa|ng dropped food
orks e||, accord|ng lo research
done al hslon Un|ers|l. h|lhough
bacler|a are |mmed|ale| lransferred
lo lhe food, sc|enl|sls don'l
be||ee lhal lhe amounl lhal
can accumu|ale |n ue seconds
|s ||ke| lo make ou s|ck.
$ouce. Naionalgeogaphiccom
1
6
9

5
8 7
4
st Have Maegras
The erfectst's gude tthe utate everythg The Best LIst

ol Lhls luxury lLem. 1o maxlmlse Lhe advanLages ol curved 1\,

Samsung developed Lhe opLlmal curvaLure whlch provldes Lhe besL
lmage excellence wlLh a vlewlng dlsLance ol Lhree Lo lour meLres.
lL Lurns your home clnema lnLo an arL gallery, a movle seL or a
Lelevlslon sLudlo, and you leel parL ol Lhe acLlon.
when lL comes Lo decor, colour Lells a sLory - wheLher lL's jusL a
pop ol colour ln an oLherwlse neuLral room, an unexpecLed show
ol sLaLemenL wallpaper or a muLed Lone-on-Lone layerlng ol
elemenLs. Samsung's PurColour reproduces Lones ln more deLall
and expresslon - Lhe number ol shade adjusLmenL polnLs has been
lncreased sevenlold.
NoL only ls Lhls a sLaLemenL ol currenL leadlng-edge Lechnology,
lL's an lnvesLmenL ln Lomorrow Loo. 1he Samsung UHu 1\ provldes
Lhe very besL ln crlsp plcLure quallLy, lour Llmes Lhe resoluLlon and
plxels ol lull Hu, and all UHu Lelevlslons leaLure UHu Upscallng,
whlch glves you greaLer lmage excellence regardless ol Lhe source
maLerlal. 1he proprleLary Lechnology converLs lull Hu, Hu and
lower-resoluLlon sources Lo near UHuplcLure quallLy. Samsung UHu
1\s are Lhe only 1\s on Lhe markeL LhaL are luLure-ready, Lhanks Lo
Lhe Samsung UHu LvoluLlon KlL.
0l course, lL wouldn'L be a Samsung 1\ ll lL dldn'L provlde a 'smarL' 1\
experlence. 1he new HulLlllnk screen allows you Lo spllL Lhe screen ln
Lwo, allowlng you Lo revlewplayer sLaLs, showsearch resulLs or browse
ou1ubewhllecaLchlngLheall-lmporLanL maLch. AndwlLhanupgraded
uad Core processor, loadlng and navlgaLlon are Lwlce as lasL.
Llle ls all abouL experlences and Lhe newSamsung Curved UHu1\ ls
Lhe perlecL parLner lor a lamlly enLerLalnmenL sysLem LhaL dellvers
lL all - ln sLyle.
As home enLerLalnmenL reaches new helghLs, sLaLe-ol-Lhe-arL
Lechnology, deslgn, plcLure quallLy and sound have become lnLegral
componenLs ol an lncredlble, unmaLched broadcasLlng opporLunlLy.
1he lnnovaLlve Curved UHu 1\ oers Lhe mosL reallsLlc and Lrue-
Lo-llle lelsure experlence avallable - Lhe arL ol Lhe clnema meeLs
household comlorL, ln a specLacular lashlon. lL's Lhe ulLlmaLe ln
luncLlonal deslgn.
1he lounge has become Lhe cenLre ol lamlly downLlme and Lhe
home clnema has replaced Lhe 1\ ol old. wlLh Lhls upgrade comes a
specLacular shllL lndeslgnaLLlLude. 1hecomblnaLlonol Lhecurveand
Samsung's UHuexperLlse brlngs lmages Lollle, provldlng specLacular
colour, breaLhLaklng clarlLy and enhanced deLall. 1he ablllLy Lo
auLomaLlcally adjusL Lhe conLrasL lor a greaLer sense ol depLh, and
a 2u eecL wlLhouL Lhe need lor speclal glasses, adds Lo Lhe appeal
1eIevision bas never enjoyed a more pivotaI roIe
in our Iives tban it does now - just Iook at tbe
amount of sociaI media tbat focuses on popuIar
programming! And as teIevision sets become
designfeatures, tbey'removingout of tbecabinet
and into our Iiving space. $amsung's Curved UH
1Vis tbe perfect exampIe - tbe teIevision is nowa
beautifuI focaI point in any room.
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ure nIeioneI myes oIs irf uf fhf
oesn`f menfhefwoo youn`f gef onIikeesf
us. heirsf ruIe: on`f efronising. Ier
eoIeon`f wnf foefIkefoIikehiIren. f
nofeneunonsious uf i you`rewreo if
younjusf sys eevy nssoiferoes-
sor o syhoIogyf fheIehooI o uIieIfh.
osekinnormI fonenroeor rIIeIs
efweenyour Iienhis. hresomefhingersonI
-Iikeasforyabouf your chiIdhoodsweefhearf -and
askhimif heever hadasimiIar exerience. Is your
roommafeanugIydrunk?LioneI robabIyknewa
guyIikefhaf onceandhe`II behayfogiveadvice.
Onceyoufwohif oncommonground, he`II oenu
andyou`II IookIikefheniceguyyouare.

J|mmy on Tw|tter
MensHea|thJ|mmy
as
sIgnedus upfor
coupIes yoga. l can
get off, rIght?
|f l
undersland your
prob|em. Your g|r| wanls
lo pul on a l|ghl,
slrelchy oulul and pose
|n fronl of you - and
you're comp|a|n|ng?
Nol fee||ng your pa|n
here, bud. ls yoga
man|y? Beals me.
Doesn'l maller. She
wanls lo do somelh|ng
w|lh you, and lhe r|pp|e
eNecl |s ||ke|y lo carry
|nlo lhe bedroom. So go
for a coup|e of c|asses
and lry lo keep an open
m|nd. lf you rea||y don'l
||ke yoga afler lhal, lhen
suggesl somelh|ng
e|se. Bul don'l jusl lurn
her down Nal w|lhoul
g||ng |l a fa|r shol.
At a work dInner,
l made an awkward
joke that kIIIedthe
conversatIon. l stIII
feeI IIke an IdIot.
AnythIngl can do?
Sure, p|enly! You cou|d
ema|| apo|og|es lo
eeryone. You cou|d le||
your boss you can'l be
lrusled around booze.
Or you cou|d forgel
aboul |l - because l'm
le|||ng you, eeryone
e|se has. hnd br|ng|ng |l
up noww||| jusl rem|nd
lhemwhal a bonehead
you are. We a|| lend lo
menla||y rep|ay our own
screw-ups, bul un|ess
you p|cked a ughl,
you're jusl anolher guy
who d|d a dumb lh|ng
nobody cares aboul
or remembers. Jusl
moe on, and nexl
l|me, lh|nk a ||ll|e
before you speak.
When my roommate
traveIs, l have to
Iook after hIs dog.
What's my out?
Te|| h|myou hae p|ans:
you're work|ng |ale, you
m|ghl ca|| a g|r|, you
wanl lo walch a
maralhon, you
hae lo Noss. Whaleer.
Un|ess you sland up for
yourse|f, you're sluck
ho|d|ng lhe |eash.
Some ball|es are eas||y
won, and lh|s |s one of
lhem. The dog |s h|s
respons|b|||ly, and he
knows |l. hnd l bel
some ne|ghbourhood
k|d wou|d be happy lo
wa|k lhal pooch for
a fewbucks a day.
y nIece, who has a
short fuse, asked
me If l'dteach her to
howto drIve. l see
screamIngIn my
future. 0o l reaIIy
have to do thIs?
No, bul you'|| be a sa|nl
|f you lry. Jusl eslab||sh
some ru|es of lhe road
beforehand. Don'l
accuse her of a cr|me
she hasn'l comm|lled
yel, bul say somelh|ng
||ke: "L|slen, l |oe you,
bul chang|ng gears can
be lr|cky. So |f l slarl lo
|ose |l or you slarl
snapp|ng, we'|| hae lo
und you a newleacher.
Then ho|d up your end
of lhe barga|n - and
sleer for home lhe
m|nule she slops
ho|d|ng up hers.
Our annIversary Is
comIngandmy wIfe
aIways IIkes to go
bIg. l'drather dIaI It
down, but how?
You're r|ghl, |n a way:
an ann|ersary doesn'l
hae lo be a b|g
producl|on. ll's |ess
aboul lhe wh|le-
lab|ec|olh d|nner and
more aboul a n|ce,
lhoughlfu| loasl -
doesn'l maller whelher
you ra|se champagne
or |ced lea. Bul lh|nk
aboul lh|s, pa|: when,
olher lhan your
ann|ersary, do you
lake her on n|ce dales?
My guess |s nol oflen,
wh|ch |s why she
wanls lo do |l up. So
be a genl|eman: eery
g|r| deseres a ||ll|e
c|ass, and lh|s |s one
of lhe fewl|mes she
can la|k you |nlo
pull|ng on a su|l and
h|ll|ng lhe lown.
Guy W|sdom
ybossIsmovIngmetoacube
togIvethenewsenIor guythey
hIredmyomce. Canl hght thIs?
Brofher, you`vebeenscrewed. Bufyou`II IookIikea
if youufuafighfaboufeckingorder. SomakeIem-
onadeoufof fhis. Beforeyouacku, remindyourboss
fhafyouworkyourassoff andsayyoufeeI youdeserve
someofhercomensafion. WifhanyIuck, you`II find
oufexacfIywhafyouneedfodofoearnyournexfraise.
l'11 lJ| lll|\J|l
Onwomen, workandother stuff that screws upmen's ||ves
Ma|egrams
Best Dr|nk You've Never Tasted: Amer|cano
Mix 46mI Camari and 46mI sweef vermoufhand fo
wifhcIub soda. Add a Iemonfwisf if youwanf.
Source: Leo Rob|lschek, bar manager al E|een Mad|son Park, NYC
58 M.CO.Z |

P
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A
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K
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A

P
E
N

P
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P
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P
A

A
M
|a on Tw|tter
MH_g|r|nextdoor or
ema|| your quest|ons to
g|r|nextdoormh.co.za
My g|r|fr|end and
I sp||t up. Wou|d |t
be petty to unfo||ow
her on soc|a|
med|a?
n facl, |l's a
mov|ng-on requ|remenl.
No maller lhe dela||s
of lhe break up, she'||
|eave a gap |n your ||fe
and "check|ng |n on
whal she's up lo |s an
easy lemplal|on w|lh
soc|a| med|a. Even |n-
adverlenl|y see|ng her
name |n your l|me||ne
can prevenl c|osure.
Once you've ach|eved
some k|nd of reso|ul|on,
you'|| be ab|e lo judge
whelher you wanl lo
pursue a fr|endsh|p.
Can you te|| me
why some women
refuse to swa||ow?
KhRL
Cou|d be a lasle or lex-
lure lh|ng, some women
reserve lhal r|ghl for a
boyfr|end. Does |l rea||y,
maller when you're
gell|ng head and com-
|ng |n her moulh (or
chesl/hand/face)?
Because |f you make
her fee| lhe |easl b|l se|f-
consc|ous aboul sp|l-
l|ng, she may be |ess
exc|led lo go down on
you |n lhe fulure. There
are a coup|e of lh|ngs
you can do lo make
sure lhal doesn'l hap-
pen: slay fresh down
be|ow(slrong f|avours
||ke c|garelles, on|ons
and gar||c are be||eved
lo affecl lhe lasle and
odour of your |ove ju|ce),
make sure she's |n a
comforlab|e pos|l|on,
so lhere's |ess chance
of gagg|ng or chok-
|ng when you come,
g|ve her a "heads-up
before ejacu|al|ng and
have some l|ssues and
a lowe| on hand lo avo|d
an awkward aflermalh.
Howcan I te|| |f she's
fak|ng |n bed? JON
There's no suref|re way
and ask|ng - or even
h|nl|ng - |s obv|ous|y
oul of lhe quesl|on.
Wh||e |l's a rea||ly lhal
some women's aura|
performance may have
been |nformed by porn,
she cou|d a|so rea||y be
|ell|ng go and nol pul-
l|ng on a show. (Jusl
||ke s||ence doesn'l
mean she's bored.) ln
lhe beg|nn|ng, anyway,
she's ||ke|y lo be a ||ll|e
nervous. F|rsl|y, slop
ana|ys|ng her behav-
|our. You're mak|ng
her fee| more se|f-con-
sc|ous. h|| you can do |s
encourage her lo re|ax,
hone your sk|||s and
lake your l|me.
I'm about to pop
the quest|on. Must
I ask for her dad's
b|ess|ng? He's a
|erk and I th|nk
he'|| say no. WhYNE
Your g|r|fr|end |s lhe
pr|or|ly here - she's lhe
one you have lo |mpress
and hers are lhe on|y
expeclal|ons lhal mal-
ler. So howdoes she
fee| aboul lhe lrad|l|on?
hs lhe man who wanls
lo marry her, you shou|d
know. lf she'd wanl you
lo |nc|ude her dad, do
|l. Whalever he says,
make her happ|ness
your focus and propose
anyway. ll m|ghl make
for a rocky re|al|onsh|p
belween you and lhe
o|d man, bul al |easl
she'|| p|n lhe b|ame
on h|m, nol you.
She aIways wants us to hIt
the IIngerIe shop at the maII.
lf l resIst, she gets mad. Why?
hhRON
bf she`sfakingyouinfherefochoosesorfsbras,
dude. Heardof foreIayoufsidefhebedroom?Bingo!
She`sseffingif u-creafingaIiffIenaughfymemory
whiIegivingyoufuII accessfoshowherwhaf furnsyou
on(bIack, see-fhrough, Iace, fhongs...) andshowingyou
whafyou`reinfor. Luckyguy. PIusfhefacffhafif`saubIic
Iaceisanaddedfurnon. She`smad`causeshefeeIsrejecfed.
You`II haiIyadmireherinasexyIacecombo(andmake
indirecf insuIfsabouf hercomforffuII anfies), buf you
don`fwanffobearfof fheurchase?Thaf`sjusfIazy. This
isforbofhof you. Puf aIiffIeefforf in. And, whiIeyou`reaf
if, if she`sreaIIyinforeffyundies, nofehersizesoyou
cansurriseherwifhagiffandshowfhafyou`reaying
affenfion.

Sex, dat|ng, |oveand|ust. Ame||aFrenke| w||| nowtakeyour quest|ons
Take Her Adv|ce Ma|egrams


If`sarisk, buf if
you`reufronf
abouf your
infenfions, you`II
robabIybeokay.
Aournol of ex
eseorcbsfudy
foundfhaf eoIe
inexIicif FWB
reIafionshis
offenuf fheir
friendshibefore
fhesex.


Bedirecf, says
DrJusfinLehmiIIer,
aHarvardsociaI
sychoIogisf. Say,
Idon`f wanf fo
comIicafeour
friendshi, buf
Ifhinkwe`dhave
greaf sexfogefher.
Thenaskforher
fake. If sheIaughs
if off, noIoss.


Again, faIkfoher.
Communicafe
yourexecfafions
fromfhesfarf,
saysLehmiIIer.
If you`reseeing
ofherwomen, say
so. Knowingif`s
nof excIusivewiII
remindyoubofh
fokeefhesexsafe.
Thc Fricnda-
wiIh-BcncIiIa
ChcuI ShccI
Wanffoscrewyour
gaI aI wifhouf
screwingherover?
Thenanswerfhese
quesfions
What's Her Favour|te Pos|t|on?
Thirfyercenf of women-buf onIyI8%of
men-cifemissionaryasfheirfavourifeosifion.
Source: Skyn Sex Survey by L|feSly|es

Ironman atbIetes endure

42.2 kiIometres of running,
180.2 kiIometres of cycIing
and 3.8 kiIometres of swim-
ming. Tbey're tougb. And
Ironman makes tbem tbe
tougbest of tbe tougb ~ just
Iike Isuzu, tbe officiaI vebicIe
sponsor of tbe Ironman 5outb
Africa competition. It endured
1.4 miIIion kiIometres of
testing to ensure it can
bandIe anytbing tbat's tbrown
it's way. CongratuIations
to aII tbe atbIetes tbat com-
peted in tbis year's Ironman
5outb Africa. Isuzu saIutes you.
YOU
OW
YOU
!
A 0 v L R T l S l h 6 P R 0 M0 T l 0 h
OP OP OPTO:
Twitter: @isuzusa acebook: /suzu5
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EDITED BY ARTHUR JONES

Useba|ancetra|n|ngtobu||de|ght-pack
abs andthepowerfu|, fu||-body musc|e
of e||teath|etes. Fo||owth|s, andyou'||
seethed|fference|n|ust four weeks
TheFIne
LInesof
0efInItIon

C|rcu|t B: Wednesday
StrengthandAg|||ty Bu||der
G|ronda SternumPu||-up w|th Leg Ra|se
-up bar w|lh an overhand gr|p (h).
Engage your |als lo ra|se your lorso and ||fl your
|egs near lhe lop of lhe move (B). Perform lh|s
move more s|ow|y on lhe 'heavy' c|rcu|ls.
We|ghted G|ute Br|dge
Your g|ules are your body's dr|v|ng force: max|-
m|se lhe|r slrenglh by |y|ng w|lh a barbe|| on your
h|ps (h). L|fl up, as shown (B). Tough, bul lhal
8-pack w||| be yours.
A|ternat|ng Chest-F|y
L|e on a bench sel lo 45 degrees, ho|d|ng dumb-
be||s (h). W|lh lhe |efl one lucked lo your chesl,
br|ng your r|ghl arm oul (B), lhen above you (C).
F|n|sh your reps, sw|lch arms.
We|ghted Jump Squat
C|ulch a we|ghl p|ale lo your chesl (h). Squal
deep|y (B). Exha|e, lense your g|ules and jump
exp|os|ve|y (C). Land |n a squal. Your shr|nk-
wrapped body |s on |ls way.
YOUR PROGRAMME Don'l resl belween moves,
resl 90sec afler each c|rcu|l. Do 3 c|rcu|ls: heavy for
8 reps each, moderale for 12 reps, ||ghl for 20 reps.

\.\\.
|.| J..
JJ\|
Use th|s test
to assess your
formand pos-
ture. If |t's any-
th|ng |ess than
perfect, f|x the
|mba|ance
1. Stand |n a doorway
as shown (be|ow).
Set your feet shou|-
der-w|dth apart, toes
30cm from the frame.
2. Ho|d a st|ck over-
head and |ock your
arms. If you're too ta||
to do th|s, s|ow|y
stra|ghten your arms
as you squat.
3. Keep your feet at
as you squat as |ow
as poss|b|e. Reverse
to stand|ng.
L0ALHS
L0KNEK
- Your h|ps are be|ow
your knees at the
bottom
- Your feet stay at
and toes po|nt
d|rect|y forwards
- Your knees rema|n |n
||ne w|th your feet
- Ne|ther the st|ck nor
your body touches
the frame


- Spend more t|me
stretch|ng your
shou|ders, ank|es
and h|ps
- Do|ng overhead
squats w|th a ||ght
barbe|| w||| he|p, too
- F|x|ng any |mba|ance
w||| |mprove your per-
formance |n a|most
every d|sc|p||ne,
from runn|ng to
team sports
C|rcu|t A: Monday &Fr|day
IntenseA||-Over Workout
TRX Chest-F|y Ho|d
To scu|pl a deep m|dd|e-chesl ||ne, hook up a TRX
and gel |nlo press-up pos|l|on, hands |n lhe sl|r-
rups (h). Exlend your arms oul lo lhe s|des (B),
lhen draw lhem logelher (C). Ho|d for 3sec.
B|rd-Dog
Th|s h|ls your ob||ques hard. On a|| fours (h),
exlend your r|ghl armand |efl |eg (B). Ho|d for
2sec, lhen sw|lch. The heavy-lo-||ghl c|rcu|l pro-
gress|on doesn'l app|y here, jusl |ncrease lhe reps.
S|ng|e-ArmDumbbe|| Push Press
Make your shou|ders, |egs and core scream: ho|d
a dumbbe|| |n a racked pos|l|on (h). Squal s||ghl|y
(B), engage your g|ules lo exp|ode up and press
lhe we|ghl overhead (C). Sw|lch arms.
S|ng|e-Leg Stra|ght Dead||ft Reach
Sland slra|ghl, ho|d|ng dumbbe||s (h). Keep|ng
your r|ghl |eg slra|ghl, ||fl your |efl |eg and |ean for-
wards unl|| lhe dumbbe||s are |eve| w|lh your sh|ns
(B). Tense your abs, relurn, sw|lch |egs.
YOUR PROGRAMME Don'l resl belween moves,
resl 90sec afler each c|rcu|l. Do 3 c|rcu|ls: heavy for
8 reps each, moderale for 12, lhen ||ghl for 20 reps.

l
C
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|
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A
C
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N
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Rechargeyour t|redrout|ne
w|thth|s 28day strengthp|an
fromtheowner of oneof
Amer|ca's topbody shops
KETTLEBELL
CHAOS
B ICHAE EASTER
PHOTORAP E TOA
MHPT | Junc 2u14
1 Super Strength
This workouI pairs high-rep sIrengIh moves wiIh dynamic
sIreIches. o each pair as a superseI (back-Io-back).
CompleIe each superseI Ihree Iimes wiIhouI pausing. Cap
off your workouI wiIh Ihe Iwo "finishers" Io boosI your burn.
WORKOUT 3 / Sweat Cyc|one
This sweaI session is based on TabaIa Iraining, which com-
bines brief bouIs of inIense exercise and resI. o Ihe exer-
cise in TabaIa 1 for 20 seconds as hard as you can, Ihen resI
for 10 seconds. ConIinue for 4 minuIes. PepeaI for TabaIa 2.
WORKOUT 5 / Musc|e Mob|||ser
The goal here is Io enhance mobiliIy, which is key Io unlock-
ing sIrengIh. Do Ihe sIreIches as a circuiI, performing each
one for 60 seconds (30 seconds per side). Do 3 circuiIs IoIal
wiIhouI pausing Io resI.
WORKOUT 2 / K|||er Card|o
You'll do only Iwo sIrengIh moves Ioday: keIIlebell swing
and gobleI squaI. BuI IhaI doesn'I mean you're geIIing off
easy. Do 12 superseIs of 15 swings and 1 squaI. BeIween
each, do Ihe "filler" indicaIed belowfor 30 seconds.
WORKOUT 4 / Tota|-Body Recharge
Think of Ioday's Iraining as "acIive recovery". (You're going
Io need iI afIer Ihe TabaIas.) FollowIhe insIrucIions for
WorkouI 1 buI use slighIly lighIer weighIs and compleIe
jusI 1 seI of each exercise.
8UPER8E! J

1
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Hl P ||EXOR R/l NBOw
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Hl P ||EXOR 8!RE!CH (|E|! |OO! |ORw/RD
Hl P ||EXOR 8!RE!CH (Rl OH! |OO! |ORw/RD
Hl P ||EXOR R/l NBOw (|E|! |OO! |ORw/RD
Hl P ||EXOR R/l NBOw (Rl OH! |OO! |ORw/RD
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68

DRWING SURHUN DY, ND UILDING

wo very d|fferenl lh|ngs. ll was
lhe job of slrenglh and cond|l|on|ng coach,
hrmando h|arcon, lo gel hndrewCarf|e|d |nlo wor|d-
sav|ng cond|l|on - bul lhe former so|d|er and f|re-
man d|dn'l have |l easy. "l'mnol a gymguy - l ||ke
surf|ng and p|ay|ng baskelba||, bul l don'l ||ke ||fl|ng
we|ghls, he says. lron|ca||y, we|ghl-||fl|ng formed an
|nlegra| parl of h|arcon's p|an. "Carf|e|d may say he's
nol a guy who ||kes lo work oul, bul h|s phys|ca||ly
and h|s ab|||ly say olherw|se, says h|arcon. "So even
lhough he says he preferred nol lo, we sl||| d|d a |ol of
|l. The aclor gr|lled lhrough a one-lo-lwo-hour lra|n-
|ng sess|on w|lh h|arcon a|mosl every day for aboul
10 monlhs. They needed lo creale a Sp|der-an
who's s||ghl|y o|der and slronger lhan lhe f|rsl f||m.
"To make h|mo|der we had lo malure lhe musc|es
and make lhemlh|cker and denser wh||e scu|pl|ng
lhe super hero-sly|e body: rea||y w|de shou|ders, a
b|g lh|ck back and a sk|nny wa|sl, says h|arcon,
who's prev|ous|y worked on b|ockbusler f||ms ||ke
and Ceen Honet.
ndrewGarf|e|d, star of
TheAmangSpder-
Man2, b||t |mpress|ve
|nsect-||kestrength,
sperhmanf|ex|b|||ty
andrea||ty-defy|ng
stab|||ty for theseqe|.
St|ck toth|s rot|nefor
amtant makeover
SwIng
nto
ctIon
J.|
|.\|!
Use these for
moves to b||d
a sperhman
phys|qe
L0ALHS
L0KNEK
Start w|th a ||ght barbe|| |n a
front rack, and do a reverse
|nge. Step back p, and do a
stand|ng psh press. r|ng
the barbe|| down |nto a back
rack and do a back sqat. Do
a stand|ng psh press, then
go back down to a front rack
start pos|t|on. Do 10 reps.
V 3
LS, LUTS, SULRS
Start w|th a s|de |nge to yor
|eft and pa|r |t w|th w|th a s|n-
g|e arm dmbbe|| row w|th
yor r|ght arm, keep|ng yor
feet at on the oor. Then
k|ck p to a s|ng|e |eg ba|-
ance comb|ned w|th a s|ng|e
arm dmbbe|| s|de ra|se. Do
10-12 reps on each s|de.
V 2
SULRS, K, LEGS
eg|n w|th a s|ng|e |eg step-p
onto an overtrned os
board w|th a two armdmb-
be|| cr|. Then do a two arm
dmbbe|| overhead press.
r|ng yor arms down the
same way wh||e stepp|ng
down. Then do a brpee
(sqat thrst). Do 10 reps.
COMBOMOVE 1
LEGS, ARMS, SHOUL0ERS
Start |n a psh-p pos|t|on
over a overtrned os
board, and |egs on a phys|o
ba||. Do one psh-p wh||e
ho|d|ng yor |eft |eg oh the
ba||, pas|ng at the bottom
for 3 seconds. Then swap
|egs. Do 10-20 reps, make
sre |t's cha||eng|ng.
COMBOMOVE 4
CORE, CHEST, GLUTES
So whal d|d a lyp|ca| workoul |ook ||ke for The
Amazing $pioe-Man 2 slar? "We'd slrelch and
warmup and lhen move |nlo a very heavy-we|ghled
exerc|se: a|| mu|l|-funcl|ona| moves so h|s who|e
body was be|ng used. There were no regu|ar
exerc|ses ||ke a bench press or shou|der press, he
says, add|ng lhal aboul ha|f lhe workoul wou|d be
||fl|ng we|ghls and lhe olher ha|f cons|sled of body-
we|ghl res|slance exerc|ses. "We'd lhen move |nlo
severa| sels of d|fferenl k|nds of exerc|ses, ||ke a
reverse |unge w|lh overhead press or calapu|l. hnd
|l wou|d go |n |eve|s: somelh|ng wou|d be sem|-hard
and lhen |l wou|d be med|umand lhen |l wou|d be
body-we|ghled exerc|ses. hnd lhen al lhe end
we wou|d c|ose oul w|lh mosl|y core and ab work.
Carf|e|d's |nlense lra|n|ng roul|nes were used as
preparal|on for lhe f||m's pun|sh|ng f|ghl scenes.
"These workouls made h|mfee| so l|red and beal up
lhal by lhe l|me he gol on sel, he was a|ready |n lhe
p|ace he needed lo be. We d|d |l by hav|ng h|mjusl
conslanl|y ||fl|ng and mov|ng, wear|ng h|mdown
menla||y and phys|ca||y. Use lhe cheal sheel from
h|arcon be|owlo bu||d your own b|g screen body.
LUNGING FOR POWER
Ar mando Al ar con
bui l ds super human
bodi es wi t h
dumbbel l s and
bar ebl l s.
I 80|PI 80P8
88IY| Y: 8||Y
80|88, IK K,
8KY 8I
70
AB
hs (ssl| flly c|s). hs
|ll r rrs r bh| l
f lh g sluff lhl hpps | yur
by lh|r bf|ls r'l usl fr
ubb-ll|g usc . y
rgury l|g f|sh | p|s
g-3 suppls yu c
rcvr qu|cr frruls
bu| usc fslr, yursf
srlr, cul |fl|
rg|s, ruc yur s| c-
cr r|s sl |prlly g
hrl llc. h yu 'l v
l lr| l g| lhs bf|ls.
hy s 'l hv y hrfu s|
ffcls cpr l s f lh
fsh|r lr|r suppls lh
rl lhy'r rl|vy chp. h
| gll|g bg fr ur buc.
WHAT EXACTLY ARE THEY?
g-3 g-6 flly c|s
r crl by ssh-up f
su|ghl lr crb |x| |
pls pl g. ur by
s lh bul c'l pruc lh
lhy py v|l r | br|
fucl| by vpl.
g-3s r lh r slr bul yu
bc f lh l c|s.
WHERE CAN YOU FIND THEM?
h slr |l ls l cl|
4 l 25 l|s r g-6 flly
c|s lh g-3 flly c|s bul
lh rl| shu b csr l 4: r
v 2: - s | l gl r g-
3. h | |s f g-3:
o-||no|en|c ac|d (hLh), e|cosapenlae-
no|c ac|d (EPh), and docosahexae-
no|c ac|d (DHh) and bolh EPh and
DHh are besl obla|ned fromfally f|sh
or f|sh o|| supp|emenls. Our cod-||ver-
o||-|ov|ng grandmolhers had |l r|ghl:
f|sh |s bra|n food. Our anceslors look
|n a ral|o of omega-6s lo omega-3s of
1:1, bul e don'l gel anyhere near
lhal. The prob|em? The an|ma|s e
used lo eal fed on |eafy greens, bul
nolhey are fed on corn, soybeans,
and olher seed o||s. Thal means more
omega-6 and |ess omega-3, h|ch
|sn'l |dea|. You need more omega-3.
WHAT ARE THE DANGERS?
Bottom||ne: None. "There's gener-
a||y go|ng lo be no harmhen lak|ng
EFh's, as |ong as |l's a good qua|-
|ly producl and aclua||y conla|ns lhe
quanl|l|es as |s c|a|med on lhe pack-
ag|ng, says venlzke. "lf you're lak-
|ng anl|-c|oll|ng med|cal|on lhen you
shou|d d|scuss |l |lh your doclor.

EXE1
enIzke,
regisIered dieIician,
personal Irainer
and residenI
supp experI.
USN Omega 3
(60 capsu|es)
R90, D|s-Chem
SSN H|gh
Polency EFh (180
capsu|es) R239,
D|s-Chem
CNC Tr|p|e
Slrenglh Omega
1560 EPh &DHh
(60 capsu|es)
R299, gnc.co.za
AI
est
Bu||dmusc|e,
recover qu|cker,
avo|daheart
attackandsk|p
sk|ncancer -
a|| w|thonep|||

Take omegas
to become the
a|pha ma|e
1. SEEK OUT SCALY
CHARACTERS. "You can
meet your EFA requ|rements
|f you're ab|e to eat fatty sh
at |east tw|ce a week. If you
can't ahord to do th|s, then
you can take a supp|ement,"
says Jordana Ventzke our
supp expert. Espec|a||y
she||sh and sma||er fatty
sh ||ke herr|ng, mackere|,
anchov|es and sard|nes. They
have the edge on p|||s
because they |nc|ude bra|n-
se|ect|ve m|nera|s ||ke z|nc,
|ron, copper, |od|ne and se|e-
n|um; wh|ch our bod|es need
to make opt|ma| use of EPA
and DHA. As a genera| ru|e:
sma||, o||y ocean sh are |ow
|n tox|ns and score h|ghest
|n omega-3s. Watch out for
farmed sh that's fattened
w|th soy, as we|| as breaded
and fr|ed sh, as they can be
very h|gh |n omega-6s.
Fry|ng sh a|so reduces
the omega-3 count, so ask
for gr|||ed. W|th canned sh,
go for sard|nes and tuna
packed |n water or o||ve o||.
2. NOT ALL SUPPLEMENTS
ARE CREATED EQUAL. Look
for ones that conta|n equa|
amounts of EPA and DHA.
"When peop|e are supp|e-
ment|ng EFA's |t |s |mportant
that omega-3 |ntake |s
|ncreased and not omega-6."
3. STRIP YOUR CUPBOARDS.
Get r|d of products w|th |ots
of h|gh-omega-6 fats: sun-
ower o||, corn o||, soybean
o|| and margar|ne. Then
rep|ace w|th: o||ve o||, cano|a
o|| (a po|yunsaturate that's
h|gh |n omega-3s), and but-
ter. Watch out of po|yunsatu-
rated fats (norma||y conta|n
h|gh |eve|s of omega-6)
wh|ch are |n most processed
foods and have monounsatu-
rated fats |nstead.
L0ALH
L0NE
Or take capsu|es at bedt|me
to avo|d burp|ng sh breath |n
front of other peop|e. P|ease.
N?
It meIs ter eerIse
"You a|so want to make sure
that you are gett|ng a m|n|-
mum of 500mg per day (|n
tota|), but you can |ncrease
th|s up to 3 000mg," says
Ventzke. Omega-3s aren't a
qu|ck x, |t takes severa|
weeks to show resu|ts.
MCH?
Look for the hIghest IeveIs
of 0HA and EPA
+ Improve heart hea|th
"EFh's have been shon lo |mprove b|ood
pressure |eve|s and decrease lhe r|sk of
slroke, says venlzke. h paper pub||shed
|n lhe n| the eicn Meic|
citin conc|uded lhal even a modesl
|ncrease |n lhe consumpl|on of omega-3-
r|ch f|sh reduced lhe r|sk of coronary dealh
by 36%.
+ Reduce sk|n cancer
Slud|es |n lhe n| the t|in -
itin|-Meicine ciet have reporled lhal
h|gh d|elary |nlake of omega-3 fally ac|ds |s
assoc|aled |lh reduced sk|n cancer r|sk.
THE BENEFITS:
+ Cut cho|estero|
"l've seen |mprovemenls, pr|mar||y |ncreas-
|ng lhe |eve|s of 'good cho|eslero|' (HDL)
and decreas|ng lr|g|ycer|de |eve|s.
+ Speed up recovery
There's research be|ng done nolo sho
lhe effecl of omega-3 on posl-lra|n|ng
|nf|ammal|on: you can reduce musc|e sl|ff-
ness and recover qu|cker.
+ Th|nk and see c|earer
ln slud|es pub||shed by lhe Nutrition Jour-
na|, subjecls shoed a sma|| bul s|gn|f|-
canl |ncrease |n subjecl|ve menla| hea|lh
scores fo||o|ng lhe use of a h|gh polency
f|sh o|| supp|emenl. "They've been shon lo
|mprove eye funcl|on, and bra|n funcl|on.
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aboost tota|-body mob|||ty andcoord|nat|on-one||mbat at|me

ePower of BaIance
THINK OF THESE TWO
rc|ses
on lh|s page as perfor-
mance ad|ls. "Be|ng
ab|e lo do bolh |lh
perfecl formproes lhal
o're slrong and alh-
|el|c, sas Cra|g Ba|-
|anlne, slrenglh and
cond|l|on|ng coach
and lhe alhor of
.
"Bl |f o can'l do lhe
same nmber of reps
|lh each arm or |eg,
o probab| hae a
slrenglh |mba|ance.
Thal can nol on| affecl
or performance |n
lhe gm and |n sporls
bl a|so |ncrease or
r|sk of |njr, |ead|ng lo
m|ssed orkols and
s|oer ga|ns. "The aer-
age g slrgg|es |lh
lhese moes, sas
Ba||anlne. "So mas-
ler|ng lhem g|es o
lhe opporln|l lo sho
jsl ho far aboe
aerage o are.
YOUR GOAL:
90 Offset
Push-ups
+
30 S|ng|e-|eg
Squats
S|ng|e-|eg Squat [A]
Sland on or |efl |eg |lh or back lo a bench or bo lhal's abol
knee he|ghl. Elend or arms slra|ghl ol |n fronl of or chesl.
Keep or lorso as pr|ghl as poss|b|e.
[B]
Ba|anc|ng on or |efl fool, s|o| |oer or bod nl|| or bll
loches lhe bench or bo. Pase, and lhen psh orse|f back p
lo lhe slarl|ng pos|l|on.
Ohset Push-up [A]
hssme a psh-p pos|l|on |lh or r|ghl hand on a |obo
or slep. Yor loes sho|d be c|ose logelher, and or bod sho|d
forma slra|ghl ||ne fromank|es lo head.
[B]
Brace or core and |oer or bod nl|| or chesl near|
loches lhe f|oor. Pase, and lhen psh back p lo lhe slarl|ng
pos|l|on as q|ck| as poss|b|e.
I d|sappear when I turn s|deways. What moves can I perform
to bu|k up my torso?
.
|\\\
L0ALHS
L0KNEK
!J# |J
JJ |
Comp|ele a lola| of
45 offsel psh-ps
|lh or r|ghl hand
on a bo or slep. Resl
for 5 m|nles and
lhen repeal |lh or
|efl hand on lhe slep.
Nel, do 15 s|ng|e-|eg
sqals s|ng or |efl
|eg. Resl for 2 m|nles,
and repeal |lh or
r|ghl |eg.
The stra|ghtest path to a 3D phys|que |s to focus on your
body's b|ggest musc|e groups, espec|a||y your g|utes
and |ats. And no exerc|se targets them better than the
barbe|| dead||ft, says Mark Re|fk|nd, owner of G|rya
Strength |n Ca||forn|a.
Grab the bar |ust outs|de your |egs, keep|ng your
back natura||y arched and chest up to max|m|ze the
move's effect|veness. Start w|th 65% of your 1-rep max
and work up to 85% |n your f|na| sets. (Do 5 sets tota|,
5 reps per set.) "You'|| make the most progress and
avo|d most prob|ems |n that range," says Re|fk|nd. Work
hard, and you'|| never pu|| a d|sappear|ng act aga|n.
|s breakfast
shakew||| ensure
every |ast nutr|ent
bypasses your be||y
andgoes stra|ght
toyour musc|es
GaIner's
0Igest

Energ|s|ng Honey
l |s for
carloon bears, honey br|ngs |nsu||n-
regu|al|ng properl|es lo lhe p|cn|c,
lurn|ng k||ojou|es |nlo musc|e. ll a|so
ba|ances your slomach bacler|a -
do||op |n aboul a lab|espoon.

Fat-F|ush|ng F|bre
hn app|e a day keeps lhe sadd|e
bags al bay by speed|ng absorpl|on
and f|ush|ng oul b|ood ||p|ds. Cul up
an app|e or lwo and lhrowlhem|n
(w|lh lhe sk|ns).

Gut-Sooth|ng G|nger
h|s anl|-|nf|ammalory sp|ce w||| rool
oul |rr|lanls, prolecl|ng your bowe|
fromlhe add|l|ves |n processed
foods. One graled leaspoon w|||
keep your melabo||smh|gh loo.

|ka||s|ng L|me Ju|ce

queez|ng lwo lo lhree ||mes |nlo
lhe m|x w||| lr|gger your slomach lo
secrele more d|gesl|on-fr|end|y f|u-
|ds. ll a|so ra|ses your b|ood a|ka||n|ly:
a v|la| loo| for musc|e growlh.

K||o|ou|e-urn|ng err|es
he f|bre found |n b|ueberr|es has
been found lo reduce fal slorage.
hdd a handfu|.

and the f|||ers... M||k and Yoghurt

Bu|gar|an yoghurl |s lhe lrue slar of
lh|s show. ll conla|ns a hea|lhy wa||op
of prole|n and prob|ol|cs wh|ch he|ps
your slomach converl k||ojou|es |nlo
musc|e fue|. hrowa|| lhe |ngred|enls
|n a b|ender, add a fewcubes of |ce
and a banana for lh|ckness, lhen b||lz.
lf you wanl an exlra co|d smoolh|e, cul
up your banana, and freeze lhe p|ec-
es overn|ghl before pull|ng lhem|n
lhe b|ender. Dr|nk, eal, succeed.
DRINK
& GROW
Better
digestive
health
ensures
more
kilojoules
become
muscle,
not fat

e |s natu-
ra||y re|eased at
n|ght, fast-for-
ward|ng musc|e
recovery and
regenerat|on.
S|eepaffects everyth|ngfromyour
moodandwa|st||netoyour musc|e
recovery. Here's howtoget more
WER
c|ence lo |mprove lhe qua|-
|ly of your p|||ow l|me. Bolh of lhese
f|lness lrack|ng bands counl your
moves and hea|lh cho|ces as we||
as mon|lor your s|eep pallerns and
feedback w|re|ess|y lo lhe|r beaul|-
fu|, easy-lo-undersland apps. They'||
he|p you lo smash your hea|lh and
f|lness goa|s by expos|ng lhe f|aws
|n your exerc|se and s|eep pallerns.
hnd bolh use a genl|e v|bral|on lo
wake you up |n lhe morn|ng. Smarl.
ItbIt I WIrIss ctIvIty an SIp
Trackr: Wear |l lo measure your
da||y k||ojou|e counl, sleps laken
and lhe d|slance you've covered,
and lhen measure lhe qua||ly of your
s|eep. Use lhe ||ll|e ||ghls lo |nslanl|y
see how you're slack|ng up aga|nsl
your goa|s. The band w|re|ess|y
sends lhe |nfo lo your PC or smarl-
phone. R1 228, slore.orange.com
Jawbon UP24 FItnss WrIstban:
ll uses B|ueloolh Smarl lo send your
hea|lh and s|eep dala, everylh|ng
aboul how you s|eep, move and eal,
conslanl|y lo your smarlphone and
lhe app (works w|lh bolh hndro|d
and |S). R2 130, slore.orange.com
LISTEN
Bolh of lhese apps prov|de a num-
ber of wh|le no|se opl|ons, and you
can la||or lhe|r sounds lo make your
own perfecl s|eep soundlrack.
WhIt NoIs: Has over forly sound
opl|ons, |nc|ud|ng a heavy ra|nslorm
and a sleady hearlbeal. ur favou-
r|le: a|r cond|l|oner. Ser|ous|y. Try |l.
R22, llunes.app|e.com
LIghtnIng Bug: Th|s hndro|d app |els
you lo choose from over 200 d|ffer-
enl sound samp|es and |oops lo m|x
|nlo an amb|enl s|umber soundlrack.
Free, p|ay.goog|e.com
SMELL
Researchers al Wes|eyan Un|ver-
s|ly mon|lored pal|enls' s|eep cyc|es
and found lhal a wh|ff of |avender
before bed he|ped lhem snooze
more deep|y, so spr|lz your p|||ow-
case w|lh a |avender-scenled spray.

F|lb|l F|ex W|re|ess

hcl|v|ly and S|eep
Tracker. R1 22,
slore.orange.com
Rst
Assur
To furlher |ncrease your chances of a
qu|ck drop-off, check oul lhe C|oud
Co||ecl|on of mallresses from Tem-
pur al lempur.com.
ET
YES: Carbs and foods r|ch |n Tryplo-
phan (a nalura||y-occurr|ng am|no
ac|d lhal can be converled lo me|a-
lon|n, lhe s|eep hormone), lhe v|la-
m|n B6 (he|ps converl Tryplophan)
and Magnes|um (a nalura| seda-
l|ve). Examp|es: who|e gra|n crack-
ers, sunf|ower seeds, bananas,
seeds, dark |eafy green vegelab|es,
a|monds and cashews.
NO: Cul down on sugar, caffe|ne,
a|coho|, and n|col|ne. Caffe|ne can
be h|dden |n sofl dr|nks, choco|ale,
and med|c|ne.
SEE
L|ghl |s one of lhe b|ggesl faclors
lhal affecls your c|rcad|an rhylhm
and s|eep qua||ly. C|ve yourse|f a
ban on g|zmos an hour before bed.
B|ue ||ghl |s espec|a||y bad, as |l
b|ocks me|alon|n producl|on so sleer
c|ear of b|ue-l|nged beds|de c|ocks.
hnd of course, don'l check your
ema|| before bed. Ser|ous|y. ll can
wa|l, your s|eep can'l.
Our choIc? The Ph|||ps Wake-up
L|ghl P|us. ll s|mu|ales dawn by
us|ng a Uv-free ha|ogen bu|b lhal
gradua||y gels br|ghler 30 m|nules
before your a|arm |s sel lo go off. ll
a|so has "dusk s|mu|al|on fealure lo
he|p you fa|| as|eep (greal for lrave|-
|ers and jel |ag). ll even comes w|lh
a USB porl for up|oad|ng mus|c lo
wake up lo. R2 491, wanl|la||.com
PRCTISE
Forgel lhe sheep, use lh|s lacl|c.
Th 4-7- brathIng rcIs: w|lh
your longue resl|ng on lhe roof of
your moulh, jusl beh|nd your upper
leelh, exha|e comp|ele|y. C|ose your
moulh and |nha|e lhrough your nose
for four counls. Ho|d your brealh for
seven counls. Then, exha|e wh||e
menla||y counl|ng lo e|ghl. Repeal
lhe cyc|e lhree more l|mes.

Have a p|||owta|k w|th your hea|th
Forget the da||y
app|e, qua||ty
bed t|me |owers
|nammat|on,
bad cho|estero|
and b|ood
pressure.
HIps Your
Hart
Good s|eep
he|ps you to
conso||date
and reta|n the
|nfo you've co|-
|ected through-
out the day.
Two appet|te-
re|ated hor-
mones, |ept|n
and ghre||n,
make you eat
more when you
get |ess s|eep.
FIghts
ObsIty

HIps BuII
MuscI
Bttr
Mmory
76
e teem fcr everycne.
teem perscneI treining
ccst ycur wcrkcut with e Teem PerscneI Treining ccster Peck.
T|e Pack gets ycU 24 ded|cated grcUp sess|cns v|t| a qUa||ed perscna| tra|ner.
Sess|cns range frcn jUst F64 tc F146 eac|. P|ck ycUr cvn tean cf tvc tc s|x
pecp|e, cr jc|n an ex|st|ng cne, v||c|ever ycU prefer. f ycU're a nenber, |cg cn
tc nyv|rg|nact|ve.cc.za tc s|gn-Up cr v|s|t ycUr nearest c|Ub fcr ncre |nfcrnat|cn.
Terns and ccnd|t|cns app|y.
2
6
4
4
V
A
8
H ILITY TO PULL YOUR ODY TO TH R (RPTDLY) PROVS THT
u're a man who can lru|y pu|| h|s own we|ghl nol someone who jusl dabb|es |n
f|lness. hnd for years, lhree po|nls have governed proper form: keep your body
slra|ghl fromshou|ders lo knees, br|ng your chesl lo lhe bar, and squeeze your
shou|der b|ades. Nowa Russ|an lra|ner |s quesl|on|ng lhose cues, ask|ng |f lhere's
rea||y on|y one way lo do a pu||-up.
"Trad|l|ona| pu||-ups work we|| as a correcl|ve exerc|se lo |mprove poslure, says
Pave| Tsalsou||ne, cofounder of slrongf|rsl.com. "Bul lhey're nol conduc|ve lo exerl-
|ng lhe grealesl amounl of slrenglh. lf lhal's your goa|, you'd do beller lo emu|ale a
gymnasl. "They're lhe slrongesl peop|e |n lhe wor|d for lhe|r body we|ghl, says
Tsalsou||ne. "lf you walch howlhey pu|| lhemse|ves up, you'|| see lhey use a 'ho||ow'
body pos|l|on: lhey're concave, ||ke a C, and lhe|r shou|ders are a b|l hunched.
h "ho||owpu||-up nol on|y engages more musc|es |nc|ud|ng your g|ules, hams
and olher powerhouses a|ong your "posler|or cha|n bul a|so forces your |als and
abs lo work logelher, |ncreas|ng slab|||ly, says coach B||| Harman. Do bolh moves.
You'vebeendo|ngthemthesameway
for years. That's why younever |mprove.
Takea|essonfromaRuss|anstrongman,
andyou'|| f|na||y pass our bar exam
Power Up
Your PuII-up
RAISE THE BAR
Changi ng t he
way you do
pul l - ups can
i ncr ease your
st r engt h gai ns
T
E
X
T

P
H
O
T
O
C
R

P
H
S

rablhebar us|nganoverhandgr|plhal's s||ghl|y beyond
shou|der w|dlh. Hangal arm's |englhw|lhyour knees benl
andyour ank|es crossedbeh|ndyou(a pos|l|onknownas
a deadhang). Your body shou|drema|nslra|ghl fromshou|-
ders loknees for lheenl|removemenl . Br|ngyour chesl
lolhebar, pu|||ngyour upper arms downforcefu||y and
squeez|ngyour shou|der b|ades (prelendyou'relry|nglo
p|nchsomelh|ngbelweenlhem). ll he|ps |f you|mag|nelhal
you'repu|||nglhebar loyour chesl |nsleadof your chesl lolhe
bar . Pause, andlhen|ower yourse|f back loa deadhang.
Crablhebar us|nganoverhandgr|plhal's h|p-w|dlhloshou|-
der-w|dlhaparl. Hangal arm's |englh, po|nl|ngyour |egs
s||ghl|y |nfronl of youloforma w|deC. Nowpress your lh|ghs
logelher andbraceyour abs, your body shou|drema|nr|g|d
for lheenl|removemenl . hs youpu|| yourse|f up, |mag|ne
lhal you'repress|ngdownonlhelopof lhebar, andfocus on
br|ng|ngyour be||y bullonup, bolhsleps w||| he|pengageyour
|als andcoreandboosl slab|||ly. Look slra|ghl aheadandpu||
unl|| your neck or upper chesl louches lhebar. S|nk |nyour
chesl s||ghl|y ralher lhanexpand|ng|l . Lower yourse|f.
| |JJ
\J\.








hord yo
the |xry of se|ect|ng
yor own we|ght. Yo're
stck w|th whatever
nmber yo see on the
sca|e. That prevents
many gys from tack||ng
them the way they do
other exerc|ses (say,
w|th 3 sets of 10 reps).
The res|t: they don't
tack|e them at a||.
That's a shame,
becase few other
moves come c|ose to
the msc|e-b||d|ng
potent|a| of p||-ps,
says strongrst.com co-
fonder Pave| Tsatso-
||ne, who dev|sed the
p|an be|ow to he|p yo
work them back |nto
yor week|y workots.
Each day, yo'|| pepper
sets of p||-ps between
those of other exerc|ses
nt|| yo h|t that day's
goa|. Yo'|| be ab|e to
|mprove yor nmbers
as yo get stronger. For
examp|e, yo m|ght do
a set of sqats, a set of
p||-ps, another set of
sqats, and so on. "The
key |s to do |ots of p||-
ps |n each workot
w|thot max|ng ot,"
says Tsatso||ne.
L0ALHS
L0KNEK
Each set, do 2 fewer
p||-ps than yor
max. For examp|e,
|f yor max |s 8,
do 6 per set.


For each set, do 2
fewer reps than yo
d|d on yor heavy day.
lM0AY
GOAL: 35 PLL-PS
Do 3 fewer reps per
set than yo d|d
on yor heavy day.
EASY 0AY
GOAL: 25 PLL-PS
The |ass|c P||-p The o||owP||-p
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2

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ole|n
C|ycaem|c Carbohydrales
D|elary F|bre
Fal Tola|/Saluraled
Sod|um
ck zz
hn easy way lo s|ash your mea|'s lola| energy by 20% |s lo choose a lh|n base. Porl|on s|ze counls, so drop your mea|'s lola| energy by shar|ng a p|zza or choose
a sma||er s|zed one. Bolh lhe Three Cheese, (a vegelar|an opl|on) and BBQ Ch|cken P|zza packs a good carbo-|oad and prole|n punch, bul lhe slack of cheese
on lhe Three Cheese P|zza adds 49% more fal and 45% more saluraled fal. M|nus lhal fal and lhe BBQ Ch|cken P|zza comes |n al 29% |ess energy.
A Hl NOT THT!
r s zz
Energy
Prole|n
C|ycaem|c Carbohydrales
D|elary F|bre
Fal Tola|/Saluraled
Sod|um

THE GIN My we|ghl
has a|ways f|uclualed,
and over lhe |asl few
years l found myse|f
focused on work, ralher
lhan my hea|lh. l was
||v|ng on a d|el lhal
cons|sled of a sma||
breakfasl lhen a |ale
supper, wh|ch was nor-
ma||y lakeaways, wh||e
dr|nk|ng p|enly of sugary
dr|nks - and never do|ng
any eerc|se. Before l
knew|l l had shol up
lo 140 k||ograms, and l
spenl my days wear|ng
lracksu|l lops and baggy
panls lry|ng lo h|de lhe
rea||ly of whal l was
do|ng lo myse|f.
THE HNGE The wake-
up ca|| came when my
daughler wanled her
daddy lo p|ay w|lh her,
and lh|s meanl run-
n|ng around, jump|ng
and slrugg||ng lo keep
up w|lh an energel|c
one-year-o|d. Bend|ng
down lo p|ck my daugh-
ler up became rea||y
d|ff|cu|l. l used lo work
for a f|lness company
and l fe|l lhal l'd |osl lhe
pass|on for f|lness and
lra|n|ng. n|y upon |eav-
|ng lhere, d|d l dec|de
enough was enough,
and l jo|ned lhe gym, sel
my goa|s and slarled
lra|n|ng. The |nsp|ral|on
was be|ng ab|e lo carry
my daughler w|lhoul my
back hurl|ng and p|ay-
|ng w|lh her w|lhoul
gell|ng l|red.
THE STRTEGY l fo|-
|owed a hea|lhy eal-
|ng p|an and h|l lhe
gym. Then l was |nlro-
duced lo CrossF|l, and
slarled fo||ow|ng lhe|r
workouls, wh|ch were
amaz|ng. Whenever l
lr|ed burpees, l used lo
ca|| my allempls "h|c-
cups because lhey
were nol qu|le burpees.
l |oved lra|n|ng aga|n,
and cou|d fee| lhal l
was bu||d|ng a new
body, nol lhe ch|se||ed
phys|que we a|| dream
of |n our lwenl|es, bul
one lhal was funcl|on-
a||y slrong and hea|lhy.
Nel lh|ng l knew, |l was
seven monlhs down lhe
||ne, and l had dropped
45 k||ograms and
s|gned up lo comp|ele
|n lhe CrossF|l pen.
l no |onger "wadd|ed
w|lh rhylhm on lhe
lreadm|||. Now l cou|d
run and l was lra|n|ng
for a ha|f maralhon.
THE REWRD The greal-
esl g|fl |s be|ng ab|e lo
p|ay w|lh my daugh-
ler, lhrowher up |n lhe
a|r and carry her w|lh no
back pa|n. l was ab|e
lo g|ve my o|d c|olhes
lo peop|e who needed
lhemmore, and l'mnow
ab|e lo wear c|olhes fea-
lured |n lh|s magaz|ne.
l have a pass|on for lhe
ouldoors and |ove
h|k|ng and runn|ng for
lhe f|rsl l|me |n my ||fe.
l can even carry my
daughler w|lh me on
a h|ke, wh|ch l wou|d
never have been ab|e
lo do a year ago.
THE RESULT My we|ghl
|oss so far |s 46
k||ograms. l dropped
froma 46 panls s|ze lo
a 36, l'mmore conf|denl
and |ncred|b|y happy.
S|mon Henderson usedoutdoor tra|n|ngandrossF|t to|ose 46kgandbu||da new||fe
udgocks
We want to hear your
we|ght |oss and persona|
success stor|es! Ema|| us
at te||mhmed|a24.com.
NME
Simon Henderson, 32
LOTION
Cape Town
OUPTION
SafeIy ConsulIanI
HEIGHT
1.80m
WEIGHT EFORE
140kg
WEIGHT FTER
94kg
TIME TO GOL
7 monIhs
!.
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#\ JJ.J |JJ
. |!. \./| ...|
J #\\.
The nel w|nner earns a
Reebok Rea|F|ex appare|
hamper worth R3 000,
|nc|ud|ng groundbreak|ng
runn|ng shoes lhal de||ver a
"sock-||ke fee| and promole
nalura| movemenl. v|s|l
reebok.co.za for |nfo.
Start|ng |ocks Simon Henderson uses concreIe blocks Io Irain ouIdoors.
Here are Ihree IoIal body moves wiIh Ihe blocks, do Ihis workouI Ihree Iimes a week:
1. THRUSTERS: Holding
a block wiIh boIh hands,
drop down inIo a squaI,
keeping iI close Io your
chesI. Push upwards using
your legs and a hip drive,
and press Ihe block over-
head. When you're sIron-
ger, hold a block in each
hand. Do 20 reps.
2. OVERHED WLKING
LUNGE: SIarI sIanding,
buI while holding a block
overhead. SIep inIo a
lunge, keeping your Iorso
uprighI. Once your back
knee is genIly Iouching
Ihe floor, push forward Io
Ihe sIarI. Swap legs. Do 20
on each.
3. WEIGHTED SITUPS:
Hold a block in Iwo hands
while on your back, knees
benI, feeI flaI on Ihe floor.
LifI your chesI Iowards
your knees, once your
elbows Iouch your knees,
reIurn slowly back down
Io Ihe floor. ThaI's one rep,
do 20.
For most of us, it doesn't take
much to be turned on seually.
5ometimes, however, we can have
difficulty in responding physically.
Many men eperience a loss of
seual desire or insufficient
erections. Yhis is nothing to be
shy about. It can be caused by
stress, ageing or tiredness or
physical conditions like
poor blood circulation.
Vascamen is a
herbal supplement that
contains ingredients that can
improve seual desire and
performance, promote a healthy
prostate and urinary system,
prevent illnesses and
increase blood circulation.
Vascamen is taken as a daily
supplement, not before se.
Co n s u me r I i n e : ( 0 1 1 ) 4 8 0 - 4 9 1 6 o r v i s i t w w w. I o o c k p h a r ma c e u t i c a I s . c o. z a
I MPROVED QUALI YY OF LI FE
Vascamen is available from
Dis-Chem, Clicks and your local pharmacy.

VEYTHlNG
BETTE
L
I
N
E
I
L
L
U
S
T
R

T
I
O
N
S

The Shot BIock

BET THIS You can swi g t wo
f ul l pi nt s of beer bef or e
your f r i end can dr i nk t wo
measl y shot s.
DO THIS Or der al l f our
dr i nks and al i gn t hemon
t he bar . Expl ai n t he
r ul es: nei t her one of you
can t ouch each ot her s
dr i nk gl asses. Your
f r i end al so can t begi n
hi s shot s unt i l af t er
you ve f i ni shed your
f i r st dr i nk and set your
gl ass down. St ar t on your
f i r st pi nt , dr i nki ng as
sl owl y as you l i ke. J ust
bef or e you f i ni sh, r emi nd
hi mof t he r ul es. Tur n
your empt y pi nt gl ass
upsi de down and set i t on
t he t abl e over hi s ot her
shot gl ass. Casual l y
f i ni sh your second beer .
The WhIsky RebeIIIon
BET THIS You can t ur n
a shot of wat er i nt o a
shot of whi sky.
DO THIS Ask t he bar t ender
t o f i l l each of t wo shot
gl asses t o t he r i m: one
wat er , one whi sky. Lay
a busi ness car d on t op
of t he shot of wat er .
Wi t h your hand secur i ng
t he car d t o t he shot
gl ass, sl owl y f l i p t he
gl ass upsi de down and set
i t di r ect l y above t he shot
of whi sky. Sl owl y sl i de
t he car d out unt i l a cr ack
opens bet ween t he t wo
gl asses and t he l ess-
dense whi sky begi ns
t o mi gr at e upwar ds.
The 0rInk-0rop 0eceptIon
BET THIS You can dr op a R1 coi n, suspended
above a beer bot t l e wi t h onl y a t oot hpi ck,
i nt o t he bot t l e. And you l l accompl i sh
t hi s f eat wi t hout t ouchi ng t he bot t l e,
t oot hpi ck or coi n.
DO THIS Fol d a t oot hpi ck i n hal f , maki ng a V,
and t hen r est i t on t he mout h of t he bot t l e so
t he t oot hpi ck i s par al l el t o t he t abl e. Then
car ef ul l y pl ace t he coi n on t op of t he f ol ded
t oot hpi ck so i t r est s sl i ght l y of f cent r e
over t he mout h of t he beer bot t l e.
Nowsl owl y dr i p a f ewdr ops of wat er ont o
t he f ol d i n t he t oot hpi ck. The wat er wi l l
gr adual l y cause t he wood t o expand, maki ng
t he t oot hpi ck spr ead out war ds and al l owi ng
t he coi n t o dr op i nt o t he bot t l e. Remember :
you l ose val uabl e poi nt s i f your beer
bot t l e i sn t empt y.
WInaBar Bet ~andWowtheCrowdl
t acoup|eof brews onyour pa|'s tabw|ththesefoo|proof bar bets fromBr|anBrushwood,
author of andhost of ashowby thesamenameontheon||neTestTubenetwork
Z
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0860 726 7864 www.samsung.com
Llvecarelree.
uusL & waLer
PeslsLanL
weL or dry LhewaLer reslsLanL CALAXS5ls lnlLs elemenL.
lrom a surprlse Lhundershower, Lo LhaL spllL drlnk, Lo LhaL dusLy game drlve, llle
happens. 1haL's why Lhe CALAX S5 ls lP67 raLed lor waLer and dusL proLecLlon.
lL even comes wlLh Lwo lree screen or waLer damage repalrs, so you can be ready
lor whaLever llle Lhrows aL you.
1erms andcondlLlons apply.
Ofcia| smartphone supp|ier to the Springboks
86

HOW
TO0O
EVETHlNG
ETTE


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BLACK TEAIL
revenl |rr|lal|on by ||fl-
|ng lhe shoe's loe box.
ace lhe bollompa|r
of ho|es as usua|, bul
make lhe ouler secl|on
of |ace lw|ce as |ong as
|l |s on lhe |nner s|de.
Br|ng lhe shorler p|ece
fromlhe |ns|de lhrough
lhe lop ho|e on lhe
shoe's oppos|le s|de.
Pu|| lhe |onger p|ece
up lhrough lhe nexl
ho|e on lhe oppos|le
s|de. Then br|ng |l
down lhrough lhe ho|e
across from|l. epeal
lhe process w|lh lhe
rema|n|ng ho|es.
SUISHED TES
h||ev|ale pressure by
free|ng up more room
for your feel lo move
|ns|de your runn|ng
shoes. hs you |ace
each shoe, sk|p lhe
bollompa|r of ho|es
(lhe ones nearesl lo
your loes), |nslead,
slarl lhread|ng lhe |ace
al lhe second pa|r of
ho|es. Then |ace lhe
rema|n|ng ho|es
upwards lowards your
ank|e, us|ng lhe same
pallern and l|ghlness
lhal you wou|d norma||y
use lo secure|y l|e
your runn|ng shoes.
HEEL BLISTER
ake lhe shoe more
snug around your
ank|e. ace a|| of lhe
ho|es excepl for lhe sel
|ocaled c|osesl lo your
ank|e. Thread one end
of lhe |ace lhrough lhe
nexl ho|e on lhe same
s|de of lhe shoe, |eav-
|ng enough s|ack |n lhe
|ace lo forma sma||
|oop. epeal lhe
process on lhe olher
s|de of lhe shoe. Br|ng
each |ace lhrough lhe
|oop on lhe oppos|le
s|de. Pu|| lo l|ghlen, and
lhen l|e lhe shoes as
you norma||y wou|d.

B|e adbun|ons canthwart evenyour best-|ntent|onedspr|ng
tra|n|ngefforts. Dr MatthewWerd, atr|ath|eteandpod|atr|st, he|ps you
ad|ust your shoe-ty|ngtechn|quetoeasecommonfoot-re|atedwoes
ErasaIackEy
Contro| swe|||ng, promotehea||ngandappear ||ke|ess of anan|ma|
w|thth|s p|anfromDr Gary Dorsh|mer. As headteamphys|c|anfor |ce
hockey's Ph||ade|ph|aF|yers, th|s dochas treatedh|s shareof sh|ners
A. COOL I T! mress fosIowbIoodfIow
andcurbsweIIing. Grababagof coId(nof frozen) eas
or acoId, damfacecIofh. HoIdfhecomress foyour
eyefor fiveminufes, breakfor 2uminufes andreeaf
unfiI sweIIingsfos. Usefhecomress for five-minufe
sessions fhreeor four fimes aday.
B. POP THE CAP or ainreIief iniII form, sfickfo
acefaminohen. Avoidanfi-infIammafories, suchas
asirinor iburofen, for fhe firsf 24hours. TheycouId
fhinyour bIood, resuIfing inmore sweIIing.
C. PUT GRAVI TY TO WORK ThebIackandbIuehaens
becausefIuiddoesn`f drainroerIy. Puf anexfraiIIow
under your headaf nighf. TheeIevafioneases sweIIing
andrevenfs bIoodfromooIingaroundyour eyesockef.
D. TURN UP THE HEAT Affer 48hours, swifchfoa warm,
moisf comress. Heaf increases circuIafion, drawing
whife bIoodceIIs fofhe sife foheIreair fissue. AIy
fhecomress, Iuminufes af afime, as offenas youwanf.
E. PUT YOUR FI NGER ON I T Massage fhe bruise -
verygenfIy-wifhyour fingerfis. This canreduce
sweIIing bydraining fIuidandincreasing circuIafion.
Water containeo within a plant. It`s the most natural thing in the worlo.
That`s why we`ve introouceo the FlantBottle
TM
lrom Valpre

a FET bottle maoe lrom up to 30 plant material.

It`s inspireo by nature lor a better tomorrow, because at Valpre

everything we oo is lor tomorrow.

Val pr and the Val pr Urn Devi ce are regi stered trademarks of The Coca-Col a Company 2014.
WIY CIAG WIAJ AJ!I IAS IIICJI?
O
C
l
L

C
A
P
E

E

1/ SAVOUR THE SEASON
Your chi l l y f r i dge sucks
t he spar k out of t he
seasoni ng i n yest er day s
meal . Al ways r e- season
bef or e r eheat i ng. You can
al so depl oy addi t i onal
i ngr edi ent s t o f i x ot her
l ef t over pr obl ems. Dr y
mashed pot at oes? Add a
spl ash of but t er mi l k.
Bl and soup? Squeeze i n
t angy l emon j ui ce.
2/ BEAT THE REHEAT
Thi nk of l ef t over s as
i ngr edi ent s t o bui l d f r om
i nst ead of meal s t o eat
agai n. So don t j ust r eheat
st eak and aspar agus; chop
t hemup and add t hemt o a
f r i t t at a. Ot her opt i ons:
use mi nce as a hot dog
t oppi ng or add r oast
chi cken or saut ed pr awns
t o a pi zza or past a sauce.
3/ AVOID A NUKE
I f possi bl e, r eheat f oods
t hat have a cr i sp or sear ed
t ext ur e i n a pan l i ght l y
coat ed wi t h canol a oi l .
The pan wi l l add car amel i -
sat i on and mar r y f l avour s.
Set t he heat t o medi um
any hot t er and you
r i sk over cooki ng.
0 k0 I0
N|080wAV. . .
4/ SKIP THE TUB
Pl ast i c cont ai ner s,
whi ch have l i t t l e sur f ace
ar ea, ar e a poor choi ce f or
r eheat i ng l ef t over s. Use a
bi g ser vi ng pl at e i nst ead,
and t ai l or your heat i ng
st r at egy t o your por t i on.
Ful l pl at e? Nuke f or 60
seconds on hi gh and st i r .
For l ess, nuke 30 seconds.
5/ SEAL AND WHEEL!
Cover your pl at e wi t h a
l ayer of BPA- f r ee pl ast i c
wr ap t o cr eat e st eam, whi ch
wi l l pr event your f ood f r om
dr yi ng out . Mi cr owaves
t end t o have a bl i nd spot
i n t he cent r e t hat can
cause haphazar d heat i ng,
so set your di sh sl i ght l y
of f cent r e. Thi s hel ps even
wi t h mi cr owaves t hat have
a t ur nt abl e.

FoodNtworkstr |ton
rownxtnds t||spno
tst |nyor pprwr

Dry-rsords ndnon-||t onrnrooms r|d
rvyrds. roryor nxt r|nstormw|tts
or tstd|trnt|vs
EEP ON
Mark
Bafey, whosfudies fhesychoIogyof creafivify, says
nas aIIowideas foincubafe. Af resf, your braincan
connecf ideas incomIexways, hesays. Budgef
for a2u-minufesnooze.
D YOUEF Soffware comanySendGrid
gives emIoyees fime-wasfers, suchas videogames,
darfs andbeer. JoshAshfon, SendGrid`s direcfor of
eoIe, says fhis busfs roufineandromofes creafiv-
ify. Nofoys aIIowed? ChaIIenge a coIIeague fo
Words wifhFriends.
EDUE DED NE Emmywinner AIIisonSiIver-
manhas wriffenfor Colbert Beport and1be
Doily Sbowandsays she never waifs for insirafion.
WhenI have Iimifs, evenif if`s jusf a fime Iimif, I
canfindreaIIycreafive ways fofackIe a robIem.
Sef a fimer andgo!
F ND NO E WhenAIaina G. Levine, residenf of
QuanfumSuccess SoIufions, hifs a ruf, she asks
someone oufside her fieId. Think: If I didn`f have X
skiII or Yexerience, howwouIdfhis robIemIook?

A 0 v L R T l S l h 6 P R 0 M0 T l 0 h

You've done tbe workout and put every Iast

ounce of determination you bave into your
training. Now it's time to make sure you feed
your muscIes properIy wbiIe tbey recover
Coacbes and sports scientists agree: recovery
is as vitaI to your training regime as putting
in tbe bard yards. Do it rigbt witb GNC PPO
PEPFOPMANCE AMP AMPLIFIED MA55 XXX.
GNC PPO PEPFOPMANCE AMP
AMPLIFIED MA55 XXX is unique. It's taiIor-
made for guys wbo are Iooking to buIk up,
and uses tbe purest raw materiaIs ~ and it's
'Informed Cboice'-certified, wbicb means tbat
it's guaranteed free of banned substances,
and adberes to tbe strict guideIines set out by
tbe WorId Anti-Doping Agency (WADA) ~ tbe
perfect option for professionaI sportspeopIe.
In addition to tbe care and researcb tbat go
into deveIoping new products and discover-
ing new ingredients, GNC Ieads tbe market in
demanding tbe trutb in suppIement IabeIIing.
AII ingredients are cIearIy Iisted, togetber
witb ingredient safety information
for consumers.
Eacb GNC product undergoes up to 150
manufacturing and quaIity cbecks to ensure
tbat it's not onIy
but potent,
and abIe to deIi
optimaI benefit
GNC product
are avaiIabIe at
Iarger CIicks
stores and GNC
concept stores
~ see www.gnc.
co.za/stores
and quaIity cbecks to ensure
Iy safe,
iver
ts.
ts
t
C
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Z |

SY OY OMS MN WHN HIS THR

, buf fhaf wasn`f frue for e. Lasf weekI dew
foJohannesburg andfhenhireda car anddrove
ufhe greaf norfhroadfoswifhe Ebenezer MiIe
ina nne bIue dahiddeninfhickgreenine foresfs
soewhere befweenPoIokwane andTzaneen. If
was a big deaI for e because I`ve onIy beenswi-
ing for nve onfhs andfhis was y nrsf ever
oen-wafer swi, andfhe nrsf fie I`dever swu
ore fhan26efres ina sfraighf Iine. If was fhe
nrsf sfeina rogressiveIy aIaring rograe
fhaf wiII hoefuIIy endine crossing fhe Darden-
eIIes, frofhe shores of Euroe fofhe shores of
Asia. If`s aII a nearIy-id-Iife crisis, fhe goodkind,
fhaf doesn`f invoIve aduIfery or riding a ounfain
JUSTKEE
SWMMNG
Snmc mcngn bclly upinIhcir acurchInr
u IuIhcr Iigurc. OIhcra juaI divc righI in

PPEL P|STOWOVEY
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YPON GPPEP SPPX
kOM LOL
IO LOL
lNV5IOk
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lve olwoys dreomed ol one doy lrovelllng lhe world. Bul ll wosnl somelhlng lhol would hoppen overnlghl ond so l begon plonnlng lor ll.
l declded lo dlverslly my porllollo by lnvesllng ollshore. l pul owoy o lump sum ol R0 000 ond conlrlbuled R100 o monlh lo lhe
Cld Muluol Globol Eqully Fund. len yeors loler my lnveslmenl hos grown lo RZ3P 24 [lhols o 1.3 relurn o yeor|. lm now lrovelllng
lhe world, seelng lhe ploces lve olwoys wonled lo see."
GREAl lHlMGS HAPPEM lCMCRRCV
WN YOU 5IkI lNV5IlN IOY
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C|o /o|ou| ||vos|uo|| C|oop |||,} |u|oo s u |co|soo ||u|cu| so|vcos p|ovoo|. U|| ||os|s u|o go|o|u||, uooou |o |o|g|o|u |vos|uo||s. |us| po||o|uu|co s |o |ocu|o| o| |o|o|o g|ov||. S|o||o||o|u ||oc|ou|o|s cu| occo| us
,oo| |vos|uo|| uovos | ||o v|| ||o uu||o|s. ||oc|ou|o|s o| uovouo||s | oxc|u|go |u|os uu, cuoso ||o vu|oo o| o|oo||,|g ||o||u|o|u| |vos|uo||s |o go op o| oov|. U|| ||os|s cu| o|gugo | |o||ov|g u|o sc|p |o|o|g. |o|o
vu|ou|o|s |u|o p|uco o| u ou|, |uss u| upp|oxuu|o|, '|00 o| u |o|vu|o p|c|g |uss. |o |o|os || |o||oc|s ||o po|co||ugo o| ||o uvo|ugo |o| /sso| \u|oo o| ||o po|||o|o ||u| vus |co||oo us c|u|gos, |ovos u|o |oos |o|u|oo |o
||o uu|ugouo|| o| ||o po|||o|o. ||ouou |c|ousoo | ||o v|| |||u|o| u| c. Ds|||o|o| |o|vos|oo. *|usoo o| uvo|ugo cos|ouo| oxpo|o|co |o| uc|ou| |vos|uo|| |o|o||s.
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i. `rfr yuffuf ir
yi srfs y wi f wiis
f rss `f wf ff r.
ws rvus uf f swius `
uw w`ri
wfr. A wfws friv uy w
fiy fufs swif swi
v wifsss i i s ws srfy
rivwy wi ws wri
u`f wif. ws ss riv
wr eredfofake her Iace.

OM S OOD MN.
He`s 88years oIdandhas a fhickDubIinaccenf.
He senf his goodyears undergroundinmines
aroundfhe HighveIdbuf he`s sfiII sfrong and
his memory`s good. I`ve never beenaIone wifh
himbefore. Infacf I`ve never senf muchfime
wifhfhe fafhers of any of my girIfriends or
done fhaf deferenfiaI, second-sonroufine
fhaf a Iof of my friends dowifhfheir in-Iaws.
If makes me uncomforfabIe. I once hada
rosecfive fafher-in-Iawwhowanfedfo
ake me nshing.
I don`f Iike nshing, I foIdmy girIfriend.
If`s nof abouf fhe nshing, she said.
I`mnof Iooking for a fafher, I said.
Wow, shesaid. YouhaveaIof of robIems.
SoI foIdTomhe couIdcome wifhme. Four
hours ufhe NI is a Iong fime fomake conver-
safion. I heardsfories abouf fhe mines and
abouf my wife as a baby andabouf fhe fime
whenTomraisedmoney by booking PefuIa
CIarkfosing af his sociaI cIubinIreIand.
Having himfhere made my driving sfiand
seIf-conscious. I became hesifanf fochange
Ianes; I kef furning onfhe windscreenwiers
insfeadof fhe indicafor. Every sooffenhe`d
menfionmy seedandI`dgrif my feefhand
sIowdownfor fhirfy seconds. ThenI was
sfoedfor seeding. Tomsfaredfhrough
fhe windscreenandsaidnofhing whiIe fhe
cowrofe me fhe fickef. Inmy hearf, I bIamed
himfor if.
We furnedofhe highway infhe duskand
downadirf roadandcamefoaforkandTomsaid
we shouIdgorighf andI wenf Ieff and Tomsaf
insiIence whiIe I friedfodoa fhree-oinf furn
onasfeegraveI road infhemiddIeof fheforesf.
We reachedfhe chaIef andI sfaredaf fhe
doubIe bedinfhe singIe bedroom. Oh, heII no,
I muffered.
We`II be nne, saidTom, uffing his bag
downonmy side of fhe bed.
Thenhe grinnedas fhoughsomefhing was
funny andsaid: Wafchyour hands. I don`f
sIeeinyjamas.
Thaf nighf I Iay awake Iisfening fohim
snore wifhmy headona roIIed-uT-shirf
because I`dusedfhe iIIows fobuiIda feafhery
BerIinWaII befweenus. I don`f care howu-
fighf fhaf makes me; af Ieasf I`ve never woken
onfhe morning of a big swimsooning my
naked88-year-oIdfafher-in-Iaw.
Why are yousofreakedouf by fhis?
saidmy wife onfhe hone. Thinkof him
as your dad.
Thaf made if worse. My fafher diedwhen
I was very young, andfor a Iong fime I didn`f
wanf if fomaffer. Whenfhe caII came fromfhe
hosifaI fosay fhaf he was deadI was Iuyears
oId. If was 8am, whennofhing goodhaens by
feIehone. I knoweoIe say fhey wanf fo
knowas soonas if haens, buf if fhey`dwaifed
fiII morning my momwouIdhave hadfour
more hours of anunbrokenhearf. I`dfrade a Iof
fohave fhose four hours now.
I Iisfenedas my momansweredfhe hone
andsfarfedcrying, andI feIf a numbness
sreadfhroughme. My fafher was deadand
I was aIive, andI didn`f knowwhaf fhaf meanf
yef, buf I didn`f wanf anyfhing fochange. I
didn`f wanf focry Iike my mofher andfeeI
whafever she was feeIing. I wanfedfogoonas
fhoughnofhing hadhaened.
I didn`f cry fhaf nighf or fhaf morning, andI
didn`f gofofhe funeraI. He hadaskedfobe bur-
iedbuf we cremafedhimbecause if`s cheaer,
buf inany case I was Iaying Afari wifhfhe Re-
nyardfwins ufhe road. Thaf fermI came nrsf
incIass for fhe nrsf fime ever, andaIsofor fhe
Iasf fime. One of my friends said: If your dad
couIddie every ferm, you`dbe a genius.
Twoyears Iafer I Iayedmy nrsf rugby
mafch. I IayeddyhaIf andmy scrumhaIf was a
kidcaIIedGarfh. We waIkedofhe neIdaf fuII-
fime andGarfh`s dadwas fhere andaffedhim
once onfhe shouIder. GarfhhadIayedabouf
as weII as me, whichwasn`f very good, buf fhe
af hadnofhing fodowifhhowweII he Iayed.
If was jusf a af fhaf said, You`re my sonandI
was here andyoujusf Iayeda game of rugby.
Garfhdrove away wifhhis dadand
I waIkedhome andfhaf`s fhe nrsf fime I cried.
I didn`f knowwhy I was crying andif didn`f
Iasf Iong andafferwards I didn`f fhinkabouf
if again.
I never Iookedfor fafher ngures, fhe way
some boys dowhoIosf fheir dads earIy. There
have beenmenwhomighf have beenmenfors
fhaf I`ve ushedaway. I feIf more comforfabIe
doing if onmy own, evenwhenfhaf meanf
doing if fhe hardway, or nof doing if
af aII. I fhoughf fhaf meanf I was a man.

WYRS O OUND MYSL N TROUL.

I haddone somefhing sfuidfhaf fhreafened
my career andmy IiveIihood, andfhe edifor of
a nafionaI newsaer maiIedme fooer his
advice. He said: You`re infroubIe, buf we can
make fhe froubIe Iess. I never reIiedfohim.
Inmy headI was a kidIying inbedaf 8am,
knowing fhaf badfimes are here, andwanfing
nofhing fohave changed. The froubIe gof
worse andI was heIIess, andI didn`f work
againfor Iuyears.
The morning of fhe swimwe drove downfo
fhe damandTomsaf ona foIding chair whiIe
I regisfered. I was nervous andsfaring af fhe
wafer. AmiIe is a Iong way whenyousee if aII in
fronf of you. The roufe was aroundfwodisfanf
buoys andbackfofhe sfarfing oinf, andif
seemedfhaf youcouIdIose a Boeing infhaf
friangIe of wafer wifhouf a frace. Tomoened
a cowboy noveI andwhenif was fime for my
swimhe wavedme goodbye.
If was hardinfhe wafer, andonfhe second
side of fhe friangIe I didn`f fhinkI couIdnnish.
I Iay onmy backandIookedaf fhe sky and
eoIe came asf me Iike a herdof waIrus.
I fhoughf maybe I wouIddoaf fhere awhiIe
andrefendaII fhis hadn`f haened.
WhenI made if across fhe nnishIine I
fookmy medaI andcaIIedmy wife fofeII her
I`dnnished.
I know, she said. My dad`s beenhoning
me every nve minufes fofeII me howyou`re
doing.
I Iookedacross af Tomwifhsome surrise.
He was refending foreadhis cowboy noveI.
ReaIIy? I said.
He wafchedyoufhe whoIe way, she said.
He was worriedwhenyousfarfeddoafing
beIIy-u.
I didn`f knowwhaf fosay.
He`s very roudof you, she said.
AndfhenI hadfosfofaIking foher,
because somefhing was cafching inmy fhroaf.
We gafheredour fhings andwenf backfofhe
chaIef andTomoeneda boffIe of wine he`d
broughf fromhome andwe wafchedIreIand
Iay France infhe Six Nafions. Andfhenhe
saidhe was going fofurninandhe sfoodu
andas he waIkedasf me, he affedme once
onfhe shouIder.
Aboy doesn`f become a manwhenhis
fafher dies. He becomes a manwhenhe sfarfs
fogef over if.
l J| \\ |l
l| J\J \\J | \||J
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|| |1| | |||J

1J K||| !| VV| Nu

Oh My hest

|LLA|ON
CL|NON JGEN
B
DLAN MHLENBEG


Madnessisdoingthesamethingover
againandexpectingdifferent resuIts.
Thisiswhourguhadtoquit thegm
AS A WH A LOV FOR HlNGS LlKE KENCKY FRlE0
mes andwhobeIieves fhaf secondheIings are a God-givenrighf,
I have foexercise reguIarIy inorder fonof furninfofhe fye of
ersonfhaf needs a seafbeIf exfender ona Iane.
There`s a gIobo-gymacross fhe roadfromfhe buiIding fhaf I work
inandanofher one jusf a bIockaway, andbecause I`mwifha medicaI
aidscheme fhaf has benenfs fhaf incIudes aying a iffance for movie
fickefs as weII as fhe gym, I couIdgofoeifher one of fhe fhese for a
monfhfor aroundfhe same rice fhaf I`day fowafcha 8Dmovie.
Sowhyhave I decidedfonof fake fhemuonfheir oer?
Affer aII, going foone of fhese insfifufions wouIdseemfomake
fhe mosf sense, eseciaIIyconsidering fhaf everyone fhaf I workwifh
Infacf, nof onIyis if accefedfouf inanhour`s gymwhiIe on
comanyfime, if`s encouraged, soif`s nof Iike I`devenhave fofake
fime ouf of myersonaI Iife fonghf faf. No, I couIdjusf sIof inanhour
during fhe workdayandfhensendmyfree fime channeI surnng
whiIe Iying onfhe couchsafe infhe knowIedge fhaf I`daIreadyburned
oaII myexcess kiIojouIes.
Buf if`s jusf nof worfhif. Andhere`s why.
Perseaa| Ira|aers
If fhosefhaf cando-do, andfhosefhaf can`f do-feach, fhenfhose
whocan`f evenfeach-feachgym. (Shouf ouf fomyrimaryschooI PT
feacher Mr Smif!) PersonaI frainers areevenworsefhanMr Smif
becauseinsfeadof havingoneguyIikefhis onyour sfa, your average
gymhas abouf I6of fhem. There`s somefhingabouf amanwhowears
quanfec anfs everydayfhaf shouIdn`f befrusfed. Andif`s nof jusf how
fheysfandaroundinfheir non-breafhabIefracksuifs, sexfingfheir
sfay-af-homemomcIienfeIeaII day, if`s howfheydofhis whiIesome
oor dudehas refzeIIedhimseIf infheIeg-ress machine. AndIease
don`f showmeyour BosfondiIomaandfhinkfhaf if aIIows youfofeII
mehowmanydis I shouIdbedoing. WhenI was boxing, myfrainer
fherehadcuf ouf sixhoIes fromfhefronf of his T-shirf inorder foshow
ohis abs. Nowfhaf`s aquaIincafion.
Pab||c ka6|t
Becausemyarenfs IikedmeenoughfoacfuaIIywanf fosendfime
wifhme, I didn`f havefogofohosfeI. Soas adayboyfheonIyfimeI`ve
ever hadfohavemydickouf aroundofher dudes was whenI was being
inifiafed. Maybefhaf scarredme, buf nowI fryavoidif whenossibIe.
FirsfIy, I`magrower nof ashower andaffer crammingmyjunkinfo
someneffedshorfs andfhensquashingif infovarious seafs for anhour,
if Iooks evenIess amazingfhannormaI.
Sobefweenmyvanifyandfhecrees, I`mfheanfifhesis of fhedude
wifhhis foweI fhrownnonchaIanfIyover his shouIder, bIow-dryinghis
hair infhebuwhiIehefeabags fhecounferfo. EseciaIIywhenfhaf
guywifhfheacnescars infhehof anfs dives infofheooI onyour Iasf
Iaandfhendecides fohif fheshowers as youexif sohecansfand
across fromyouandsaysomefhingIike, No, don`f rush, I`II jusf sfand
hereandwaif.
Pab||c ka6|t (0t|ers)
Okay, sowhaf`sworsefhanfhefeabagguy-dossinghisfeefhinfhebu
wifhhisfoweI overhisshouIder?If`sfheguywho, whiIeIwasawkwardIy
squaffingasIwasfryingfounackaII mykif fromaboffomIocker(be-
causegymemIoyeesviewfheIockersasfheirersonaI Iong-fermsfor-
agefaciIifies), Ieanedovermeinorderfograbsomefhingouf of hisIocker
abovemine. Ifhoughf I`dfeIf if fouchmyshouIderIighfIybuf shruggedif
oasimossibIe. Whenif hif meonfheear, fherewasnomisfakingif. I`d
beenfeabagged. TheIeafheryfexfuremeanf fhaf Ididn`f havefoIooku
foknowfhaf fhisguywasn`f ayoungRyanGosIingeifher.
|at Peep|e
Infhesamewayfhaf hosifaIs arefuII of sickeoIe, fhegymis fuII of
faf eoIe. WhichwouIdbenneif fheysfoedbeingsofaf affer I2
weeks (whichis howIongif shouIdfakeyouif yousignuwifhour
BeIIyO! Programme(hff:JJbeIIyochaIIenge.mh.co.zaJdownIoads.
as). Buf fheydon`f. Theysfayfaf andfhenaskfoshareaIanewifhyou
whiIeyou`reswimming, fheir grofesquerieonfuII disIayinafighf
swafheof Seedo, fheir naveI Iinf doafinginfronf of your goggIes Iike
Lcg inLc Disccvery viLaliLy, visiL Lhe Disccvery Mall.
Click cn subscripLicns and vcuchers and gc Lc
P0wT0SuS0RIE:
D|scoveryv|La||Lymemberscansubscr|beLoMens|ec|t|or PI92or I2|ssues. Loq|nLowww.o|scovery.co.za, c||ckonv|La||LyanoLhen
o|scovery/ma||, Lhenc||ckonSubscr|pL|ons&vouchersanoLhenchoosev|La||Lysubscr|pL|ons. Pemember, youcanuseyour D|scoveryM||es
ano/or D|scoveryCaroLopay. Thenumber o maqaz|nesyoucansubscr|beLoannua||yaL areouceoraLeoepenosonyour v|La||LysLaLus. Termsan
cono|L|onsapp|y. TheD|scoveryv|La||Lyoer |son|yava||ab|eLoacL|vev|La||Lymembers. YoucannoL rece|veLheq|L | youLakeupLhev|La||Lymaq
oer. D|scounLsava||ab|eLosubscr|bersw|LhaSAposLa| aooresson|y. D|scoveryCaro|soperaLeobyD|scoveryv|La||Ly(PLy) LLo, req|sLraL|onnum
I999/CC7736/C7, anauLhor|seonanc|a| serv|cesprov|oer unoer Lhebank|nq||cenceo F|rsLPanoBankL|m|Leo, req|sLraL|onnumber I929/CCI2
anauLhor|seonanc|a| serv|cesanoreq|sLereocreo|L prov|oer, NCAPeqNo. NCPP2C. Termsanocono|L|onsapp|y.
EXLUSlVE
0lS0VERY
SUSRlPTl0N0FFERl
coveryVitaIity membersgeI adisccunI
IcMen'sHeoIthcI upIc6%whenIhey
subscribeandsIandachanceIcwinIcI I05
NlVEAMENHAMPERSvaluedaI P48!
S
o
v
e
6
0
%
o
n
d
w
in
I*
la| i|::ae:

MenshaveapproximateIy
20000Iimes inIheir liIe.
Scdcn'I underesIimaIe
IheimpcrIancecI having
prcper Iccls. TheNivea
MenSilver PrcIecI Pange
IreaIsskinwiIhIherespecI
iIdeserves, IcrulIrasmccIh,
IreshandccmIcrIable
skinaIIer every shave.
225/C6,
ankfon... Remember howbackinfhedaywhenunmarriedwomen
feII regnanf fheyhadfoIeavehomebeforefhesecondfrimesfer so
fhaf fheycouIdhavefheir babyinafarawayfownsoas nof fobring
shameonfheir famiIy? I roosefhaf faf eoIegoburnofheir
excess weighf af aseciaI PIus SizedGymandwhenfhey`rejusf abif
jiggIyfheycancomeandworkouf af areguIar gym. Thoserides af fhe
funfair -whereyouneedfobeacerfainheigh-weII, howabouf a
furnsfiIefhaf sfos guys fhaf fifheBMI scaIe?
|t's |||eg|ca|
Insfeadof drivingfogymsofhaf youcansif onasfafionarybicycIefor
anhour, whydon`f youjusf cycIehome? Thaf`s Iess cars onour roads,
Iess eoIeinfhegymandmoresmiIes onmydiaI.
I|at Nas|c
Aceof BasesfyIeower ofhaf rovides amefronomefor gym
insfrucfors foshouf ouf fheir aerobics cIass insfrucfions. If if weren`f
for gyms TheVengaBoys wouId`venever beenabIefodyinfoIbiza,
PifbuII wouIdbeworkingas abouncer somewhereandDubsfe
wouIdn`f haveever beeninvenfed.
I|at me||
ImagineyouwaIkedinfoCIicks andfookfhefooof everyfube,
oenedeveryjar, srifzedeveryaerosoI andfhensfarfedsweafing
andfarfingufheIaceaII af fhesamefime. AxeBodySray, Ius
DeeHeaf, Ius ageneric fungaI foof creamequaIs your average
gymanddoes nof aIeasanf ambiencemake.

JUST SOME OF THE REASONS WHY l QUlT THE

gym. Nowif`s easy focaII buIIshif onsomefhing andfhenjusf Ieave
if af fhaf, whichis why I`ve givenyousome soIufions fosfaying sIen-
der. Because fhe onIy fhing worse fhangoing fogymis fhe fye of
ersonfhaf needs fobuf doesn`f.
PIayreaI sorfs. Gooufside. Hif fhe monkeybars, man. Whafever.
If`s Iike Nike says -Jusf DoIf. Me, I Iaysoccer fwice a week, do
uII-us whenever fhere`s anoorfunify, surf whenI can, runon
fhe days fhaf I`mnof Iaying foofy. Youcan`f scroII aniPodor check
a whafsamessage whiIe doing fhese fhings. Andmosf of fhem
have youinferacfing wifhreaI eoIe; fheyfeachyouabouf feam-
workandsfrafegy, andfhere`s a winner anda Ioser everygame, nof a
discounf for erfecf affendance.
Oh, andaII youniche gymgoers sIow-cIaing me for faking
swies af fhe gIobo-gyms? Sfonodding because you`re nexf. There`s
nofhing revoIufionaryabouf ush-us andIanks andonce eoIe
reaIise fhaf fhey`ve beenhoodwinkedinfoaying more for Iess,
garage gymowners are nnaIIygoing fobe abIe foarkfheir cars
again. Whaf, your fraining is funcfionaI? Like fhaf Sarfacus
workouf is going focome inreaI handywhenyoubaffIe some
Persians onfhe weekend. Dome a favour.
OFF MY CHEST

!H\ | JJ| H| u\V
|\ |\| J.
J JJ|J|. l| l|
1J\| \, 1\\
Mor rasons
to gt out nor.
@AvlsSouthAlrlca
lacLook.con/AvlsSouthAlrlca
Pemember to check our Facebook and Twitter pages
for great giveaways during June, JuIy and August 2014.
Terms and conditions appIy.
Flannlng on hlLrnatlng thls wlntr? Why not gt out lnstau?
Mak us ol any ol our rouucts anu srvlcs, such as car
rntal, chaullur-urlvn translrs, van anu truck rntal or
Luylng an Avls car ln Jun, July or August 2014 anu you
coulu win one of three amazing adventure packages
worth P50 000.
All conltu rntals, translrs or urchass uurlng
th ronotlon rlou wlll quallly lor an ntry lnto th
contltlon. So thr's nvr Ln a Lttr tln to
go wlth Avls.
Vlslt avis.co.za anu quot th Avls worluwlu ulscount
nunLr AWD) L50801 whn naklng your rsrvatlon.

ht does
|t men to
be mn |n
South fr|c
tody?or
our 200th
|ssue, we
trve||ed
the country
to d|scover
howwe've
chnged nd
wht we cn
|ern from
ech other
RDS D
TRS Y
UT DS

fica hee a Iighhe
ha hiI i beaand
Iike a hae he,
aning hi f eaed
ck. eneahi i a Iae,
aking he endIe cIIi-
inf he ndianand
Ianic cean, ha a
neiIedba eiden d-
ing a deadIiicaI egie.
Thi ea ihi cI-
cdedcIe f egega-
innIed inhid
ea f iachI in
, hene ee agh
a nenainaI anheand
cIedinneag.
eadiIhi neh
fica ha nfIdedieIf.
Tenea Iae,
aeIIedhe Ienghf he
cnfhe Iigh-
he f ae gIha
he ibabeanbde a
Mina Ieanhen
hae negiaedhei Iie
inhfica andh
hehae fndeaning in
hei anhd.
SUT ARCA M AR WLCM
SoufhAfrica`s medIeof cuIfures is fhe MiddIe CIass Urbanife
(MCU) fribe, sfuendousIunimaginafie andafhoIogicaIIinsuIar. I
shouIdkno: I`mone of fhem. MCUs` moemenfs are offendicfafedb
Wi-Fi recefion, andour neighbours hae foarkinour bas for us fo
knofhem. Andeenfhenif`s ona Posf-If-nofe basis.
MCUs fhinkfheir fribe is a Iof bigger fhanif acfuaIIis. Thaf`s because
e obsere SoufhAfrica fromour couches, here if gefs scrifedin
aderfs andskeedonfhe seeno` cIocknes. Rumours abouf Soufh
Africa mefasfasise, andhae beenknonfosendaranoidMCUs infoa
sfafe (usuaIIfhe sfafe of WesfernAusfraIia). Hoeer, againsf aII eag-
gerafedodds, fhe mosf dangerous arf of mfriacross SoufhAfrica as
henI aImosf hif a coinfhe Transkei, andfhe mosf uncomforfabIe bif
as henI hadforefendfobe imressedifha faffooa gufrom
UmhIanga Rocks hadrecenfIgof onhis amIe uer fhigh. If saidRo.
I canonIassume if as a a-er-Ieffer arrangemenf.
Throughouf m86kiIomefre journe, SoufhAfricanmengae me
conersafion, adice andersecfies -offeninfheir secondor fhird
Ianguage. TheeIcomedme infofheir daiIIies andunraedfheir
sfories for me. Wifhinminufes of arriing inWifsandI as oered
Iodging bPiefie GroeneaId, hofoIdme sfories fhaf rangedfromfhe
fime he afcheda Iunar ecIise onhis nffiefhbirfhdaonMounf Kena
foKoenMuIIer`s uncannabiIiffocasie a boaf. (Currenf faII: four.)
I sharedfhebackof abakkieifhadog. I cIungfofhebackof aheeIie-
nafedbiker. I careeredaroundinaef`s anamongsf coIic medicineand
casfrafionequimenf. I sIef oncouches andsare
maffresses fofhesounds of nighfjars chiring, dogs
barking, drunks singing, sfoners hiIosohisingand
aes fumbIing.
Anarmchair oinionouIdbe fhaf fhe resf of
SoufhAfrica is as hosifabIe as I am-fhe guho
doesn`f knohis neighbour . Buf I endeduhardI
using maccommodafionbudgef, because fhe
SoufhAfrica beondfhe burgIar bars of m
insecurifies is a Iof more oenfhanI reaIised.
SUT ARCA M AR BUL
SLUTS WT TR AS
Affer rounding fhe Iighfhouse af AguIhas, I ended
uinfhe backof a bakkie ifha Wiemaraner. Infhe
fronf ere fobIacksmifhs: Joe Momberg, ho`s
sfoufIbuiIf andhas a gIass ee, andJeanduPree,
a farmmanager fromBarrdaIe. We ere driffing
donfhe TradouPass foSeIIendamfoIookaf
aniIs for saIe.
Affer fhe aniI-haggIing, fhe fhree of us hadbreakfasf infhe IocaI
Wim. If`s Iinfhe morning andaIreadJoe`s beeneosedfoenough
anfique sfeeI fosendhimbrisfIing ifhecifemenf. WhiIe Joe faIks abouf
sfeeI inarcane measuremenfs andinifs nnaI incarnafions incars, knies
andrides, I fhinkabouf haf
I dohenfhings needfobe nedor made. Hodoouguf nshifhanarfs
degree? Whaf haens henoubring sreadsheef ronciencfoa
gunnghf?
Backinhis bIacksmifhsho, Jeanmakes me a nre-oker. He nnds a rod
andshoes if infohis furnace, burning andbashing if unfiI if furns foIas-
ficine. Pinching if ifhfongs, he sIifs if donfhe middIe, firIs fhe mefaI
infohorns andchiseIs a ram`s headhere fhe curIing horns conerge.
BIacksmifhing is a sIendidconfradicfion; if`s smashing andscorching
sfeeI unfiI if cuIminafes innneIcraffedequimenf or deIicafe arforks.
If`s creafing somefhing ouf of reffmuchnofhing, DuPree sas.
You`re uffing imaginafionfoform. YoucouIdjusf hae a iece of mefaI
rodbuf if`s nicer fohae a funcfionaI iece of arf. Eachone of fhese is a bif
dierenf, soougef fouf a bif of our hearf andsouI infoif.
The foIIoing da, driing onfhe N2, I onder hJeanandJoe`s arf
sfiII eisfs henmachines canmake fhese roducfs insfead. Buf fhaf`s
eacfIhfhedoif. Yougef fomake somefhing ifhour hands hen
mosf fhings are made bmachines, JeanfoIdme. YoucanIose our job
buf as Iong ou`e gof our fohands, oucanaIas make somefhing.
SUT ARCA M AR LAR RM AC TR
SoufhAfrica is a counfrhere oucanbe chrisfenedBrandonde Wef
andbecome a Xhosa manhenoufurnI8. WhenBrandonas ingrade
seen, his friendYaneIisa SomobeganfaIking abouf ko, fhe rifuaI
circumcisionandinifiafionfhaf Xhosa menundergo. If sfarfedoas
joke, buf eachear he broughf if u. EenfuaII, YaneIisa asked
Brandonfocome ifhhim.
I as hesifanf af nrsf, Brandonsas. Buf I fhoughf: I`e beenfriends
ifhfhis oke for I8ears aIread; I anf fogoinfomanhoodifhhim.
The fogus sfaina digs fogefher inGrahamsfon, here fhe`re
doing a osf-mafric ear af KingsoodCoIIege. We sif infheir ooden-
dooredkifchenifhifs mishmashof hand-me-doncufIer, andfaIked
abouf fhe confroersies fhaf cIing foulwoluko. As soonas eoIe hear of
inifiafion, fhefhinkabouf deafh, Brandonsas. PeoIe cansahaf
fheIike buf unIess fhedoif, fheon`f kno.
ReorfedI, 88oung mendiedinfhe end-of-ear inifiafioneriodin
PondoIandIasf ear. If mdaddidn`f gef a quaIinednurse for me, fhen
mabe I ouIdhae died, sas YaneIisa. If isn`f jusf abouf geffing
circumcised, if`s abouf Iearning Iife skiIIs. You`re faughf foresecf eer
aduIf, andfosee fhemas our mofher or our fafher henour mofher or
our fafher aren`f fhere.
Brandonas arehensie abouf hohe ouId
be freafedbfhe eIders andobokbwetbo (fhe inifi-
afes). I fhoughf fhe`dfhink, Vbot Joes tbis wbite
quy tbinkbes Joinq? Whenhe arriedinAIice, he
heardshoufing. I gof ouf fhe car, andeoIe ere
singing anddancing. TheeIcomedme infofheir
cuIfure. Themade me feeI Iike I as one of fhem.
Lafer fhaf nighf I foundaccommodafionaf a
backackers, here a gIass-eedchoir senf mosf
of fhe nighf eIIing, We caII uonSia fodonus a
drink! Don! Us! A! Drink! As I rife nofes from
fhe da, I can`f heIfhinking fhaf fhis ouIdneer
hae haened2ears ago. Nof fhe drinking songs,
buf fhe facf fhaf a hife feenager canbe accefedb
a cuIfure fhaf his forefafhers ere searafedfrom
ifhforesfs of acfs, charfers andsfafufes. The bond
befeenus has gof eensfronger, eenfhoughe`e
beenfriends for I8ears, saidBrandon.
SUT ARCA M AR LK WAR
SomofoIdme fhaf since he comIefedulwoluko, he feeIs more resecfed.
Whenou`re a bo, our ordouIdn`f maffer. Noou`re a man, fhe
hae foIisfenfoou.
If`s fhis sense of resecf fhaf is sociaI currencfor men, eIains EIron
Foufen, a schoIogIecfurer af Rhodes Uniersif. If`s a sense of accom-
Iishmenf andaIidafion. He greuinManenberg, infhe Cae FIafs.
There, if`s imorfanf fogainresecf. Gang Ieaders anddrug deaIers aIk
aroundandeerbodgreefs fhem-bos iII doanfhing for fhis.
I mef Foufeninfhe Proosf Caf, a miIifar-jaiI-furned-coee-sho
nef fofhe Rhodes camus, fofaIkabouf homenerceie fhemseIes.
Foufenhas ronIedadoIescenfs across raciaI grous inCae Ton, asking
fhemfhe quesfion: haf does if meanfobe a man? Andfhe common
anser as: a manfakes care of his famiI. Buf caring doesn`f necessariI
meanbeing emofionaIIaffached. This isn`f seenas our ferrain. If`s nof
homosf SoufhAfricanmenare raised, he sas. We are foIddierenf
fhings abouf haf if means fobe a man. If ou`re ina nghf, be a man, sorf if
ouf. Fighf back. If ougef hurf, don`f cr, be a man. If ouIookaf ioIence
infhe orId, if`s menhoerefrafe fhese fhings. If`s because as oung
bos fheare foId: be a man. Manu. GrobaIIs.

,
P
d
v|o|ence ||ke rugby,
men are |do||sed
for lhe|r sporl|ng
ab|||ly, slam|na
and aggress|on.
en
have
o ake
|k
o how
ha hey
ae men
- PZ,
"You slarl oN w|lh a hammer, and an anv||. hnd afler lhal
you make your ursl pa|r of longs. Then you can make more
pa|rs of longs us|ng lhal one. Everylh|ng's ||nked. You use
one loo| lo make lhe nexl loo|, and |l grows and grows.
f you need omeh|ng,
you make | fom cach
XHOSA MEN
Yanel i sa and Br andon
wer e i ni t i at ed t oget her .
AGE-OLD TRADE
J oe Momber g i n hi s
f or ge i n Bar r ydal e.
T DSCNDNT
NMLO MNDL
TOUR UD
me|o, who works al
lhe Ne|son Mande|a
Museum, |s lhe greal-
nephew of Ne|son Man-
de|a. He grew up |n Qunu,
where Mad|ba was ra|sed.
Th|gs
w
h
ys h
ws
w
||y
T RTST LITH NCOKZI, CRMICIST
L|lha's arl |s |nNuenced by h|s cu|lure's fo|k|ore.
There are va|ue
systems |n any
cu|ture that nobody
shou|d take for
granted. It becomes
a compass and
a consc|ence of
any soc|ety
PLAY HARD
Gr eg Ost er l oh
bl ows of f some
wor k- i nduced
st eam.
PACE MASTER
Dr Ben Vosl oo
over sees some
of our f ast est
hor ses.
THE WANDERER
Gr ant Chr i st i e
qui t hi s j ob t o
go expl or i ng.

UIfimafeI, Foufenoinfs ouf, e aII comare ourseIes fohegemonic
mascuIinif. This is a sfandardmenare heIduagainsf buf none of fhem
come cIose foif. If oudon`f reachif, ousfarf subsfifufing, he eIains.
If oucan`f aorda car or a house, fhe Ieasf fhaf oucandois inesf in
shoes, he sas. Infhe Cae FIafs, fhere`s orking cIass eoIe inbasic
housing ifheensie cIofhing accounfs fhecan`f ao. Thaf`s
because fheneedfofeeI a sense of orfh.
Y SENES.
Whefher if`s Iackof fhe maferiaI side eecfs of success or fhe Iackof a
fafher`s resence, if seems fhaf SoufhAfricanmenare measuredbhaf
fhehaen`f gof as muchas bhaf fhehae. Mgenerafionhasn`f had
our characfers chiseIIedfromars, as hisfordennedfhe menbefore me.
I Iie ina Iimbobefeenar`s Iofferies of Iies, a fime henars are
foughf for aderfising sace inaneconomic recession.
The hiIIs of SoufhAfrica roide Iessons inbofh
geograhandineconomics -fhe more moneou
hae, fhe more aIfifude ougef. The VaIIeof a
ThousandHiIIs inKaZuIu-NafaI oers Ienfof
roof of fhis, andonfoof one inarficuIar is fhe
DurbanShongeni CIub.
Dr BenVosIooorks here as a ef onfhe cresfs
of fhe hiIIs andinfhe boffomof fhe aIIes. He`s
freafedsome of fhe fasfesf racehorses infhe
counfr andhauIedsubsisfence farmers`
caffIe ouf of difches.
He fakes me fofhe sfabIes. Theare eIife
afhIefes, he sas, shoing me a fhoroughbred
canfering ona freadmiII -ifs shouIders seII ifh
sIabs of muscIe andeins buIge beneafhifs skin.
Lafer, his angefs daggeddonbaomanina
VoIo. Shefoffers ouf onheeIs andresenfs Benifh
acakefor saingmhorse. This resenfs acoroIIar
fofoIIofheincome-aIfifudefheorem: fhehigher fhe
Iocafion, fhehigher fherobabiIifof cake.
++++
LSEWHERE, THE LNDSCPE CONTINUED TO GIVE
Iessons. WhiIe fhere`s a sfeaduffering of rogress on
fhe roads of fhe EasfernCae, fhere are sIiers of
gIoomsurfacing aIong fhe a, Iike fhe gashes of red
earfhgougedinfofhe greenhiIIs. Oufside Idufia, a
Iarge signreads: Government Ve NeeJYour Help. Afe
kiIomefres donfhe road, anofher one: Ve Vill Not Voit. Ve Are
StortinqVitbout YouGovernment.
Af fhe NeIsonMandeIa MuseuminQunu, I mef NameIoMandeIa,
NeIsonMandeIa`s grand-nehe. He shares fhe same rominenf
cheekbones as Madiba, buf nof direcf ancesfr, sohe isn`f inIine for
fhe confenfious inherifance. Beneafhfhe museumis a sIoing sIabof
rock. This is here Madiba usedfoIa, NameIosas. AII fhe bos
Iaedhere. Me foo. The rockhas beenoIishedsmoofhfromears
of chiIdrensIiding donif, ande bofhfake furns foskimaIong ifs
surface.
I askNameIohaf he fhinks of foda`s Ieaders. He sfares af his feef.
I insfanfI regref fhe quesfion, reaIising fhaf eoIe musf askhimfhis
aII fhe fime -baifing himfosa somefhing abouf fhe deferiorafionof fhe
freedomhis greaf-uncIe foughf for. I don`f Iike fofaIkabouf oIificians,
he sas. Buf fhings are beffer no. Infhe oIddas fhere as no
afer or eIecfricif.
If`s IaughabIe fofhinkof fhe so-caIIedsacrinces fhaf I (as anemIoed
man) hae fomake during fhis recession: I use m raorbIades a IiffIe
Ionger fhanI normaII ouIdandI freeheeI donDe WaaI Drie
foards fhe orfe of Cae Ton, here I earna saIar. Yef one da,
I iII moanabouf hoI hadif fough.
SOUTH FRIN EN RE PERSEVERING.
Lifha Ncokai hadif fough. He`s a ceramicisf inEasf Londonhogreu
inCeceni, a iIIage fhaf onIhadeIecfricifinsfaIIedIasf ear. Affer
ears of being deniedfunding andamassing debf, he`s nnaIIregisferedhis
business andboughf a daf here he orks fromhis Iounge andgarage.
Throughhis business, Arf VersafiIe, Ncokai seIIs ofs andscuIfures
fhroughouf fhe counfr.
OnefhingI amgrafefuI for is fhaf I neer hadmambifions damened
infhosehighs andIos, hefeIIs meas esif amongsf his ofs andarf
suIies. This, heaffribufes fofheenironmenf hegreuin. If as
secIudedfromhaf oneouIdcaII adecenf IieIihood. Buf I haenofhing
foregref becauseougef foareciafeeerfhingfhaf ouachiee,
hesas. Youarenof numbedinfherocess.
I resenf fhe idea of arf being a hobbandnof a iabIe career,
he confinues. If aII fhose ifhmusicaI faIenfs chose nof fosing, haf
ouIde do? We are enjoing fhaf music because fhefoIdfhemseIes:
'We are nof backing o` andnoe are bIessed
bfheir music. Theare doing fheir onarf,
ande musf ehausf fhe areas here e are
giffedfor fhe benenf of socief.
Before I Ieae he gies me a of fhaf`s been
shaedbhis hands andbakedinhis kiIn. If
becomes a fraeI arfner infhe assenger seaf for
fhe resf of mfri-fhis sfurdof, femeredand
sfrengfhenedbefernaI forces. Jusf Iike ifs maker.
SOUTH FRIN EN RE WORING
TO SSERT THESEVES.
If seems as if eoIe faIkfasfer inJoburg -as if
fhe`re cIosing a conersafionsofhecansfarf a
more imorfanf one. If oudoushourseIf in
Joburg, ou`II sef ourseIf aarf fromeerone eIse,
Greg OsferIohfeIIs me oer coee infhe CBD.
He orks as a consuIfanf for one of
Africa`s Iargesf banks.
The ushing sfarfs earI. There`s fhis graduafe
cuIfure innrms here fheaoua semi-decenf
saIarfor a junior osifionbuf fhe`e gof oub
fhe baIIs, sas OsferIoh. Youmighf be one of 2gus, soou`e gof
fonghf fobe onfo. You`e gof foorkfhose efra hours. You`e gof fo
anser fhe hone af Imona Sundafogofoork.
AII fhis, OsferIohsas, is infhe hoe of reaching some sorf of Iafeau.
If oudon`f gef fofhaf oinf b8fo86, ougef Iosf infhe crod.
WhiIe comefifionbrings ouf fhe besf inSoufhAfrica`s econom, if has
a dangerous side. Youhae foIearnfomanage ressure, sas OsferIoh.
Yougef soumedu; eerfhing is sofighf-deadIinedandfhere are
eoIe screaming donour neckaII fhe fime, ou`II snaif oudon`f
hae some kindof reIease, he sas. For me, if`s gmne fimes a eek
ifhfohardgames of squash, andfhenriding moforbikes onfhe eek-
end. Andfhaf`s non-negofiabIe. If ou`re going foIie infhe raf race, ou
hae fosa: I`mdoing fhis because I anf fogosomehere andfhis is
haf I needfodofogef fhere. If oudon`f, fhenorksomehere eIse.
SOUTH FRIN EN RE FOOWING THEIR OWN VOIES.
If Greg OsferIohembodies morking mode henI sfare af mscreenin
a quesf fosIadeadIines, Granf Chrisfie is mfr-fo-Iook-busmode
henI sfare ouf fhe indoandonder if fhe air-conandcoman-
mandafedmedicaI aidare reaIIorfhif. For fhe asf seenmonfhs,
Granf has chosenfobe homeIess andjobIess hiIe aIking fhe enfire
coasfIine of fhe counfr-fromAIeander BafoKosi Ba.
I mef himonfhe banks of fhe Breede Rier. He has a bedraggIedbeard
andhoIes inhis shirf ornfromfhe sfras of his backack. He Iooks Iike
he couIduse a meaI onMens Heoltb`s budgef. WhiIe raaging a burger, he
aoIogises if he faIks foomuch, saing he didn`f see anhumans fhe rei-
ous da. He sfares IoingIaf fhe chocoIafe miIkshake infronf of him.
H.CO.Z |
Whenyouhave fhe bare minimumwifhyou, if makes youareciafe
Iuxuries Iike fhis.
Before he was a fuII-fime edesfrian, Chrisfie was a civiI engineer. Affer
resigning, he gof some sfrange reacfions. PeoIe said,
PeoIe Iike roufine and
sfabiIify-fhere`s nofhing wrong wifhfhaf buf a Iof of eoIe aren`f safis-
nedwifhjusf fhaf. I wanf fosayfofhose eoIe: Ief goof fhaf fear because
foIIowing your assionwiII be mef wifhresisfance. If wiII be dimcuIf buf if
wiII be worfhif. EverysingIe sfeis worfhif.
This counfryneeds eoIe doing fhings fhey
enjoydoing because fhaf`s whenyoudoif weII, he
confinues. We don`f needeoIe doing jobs fhaf
fheir arenfs foIdfhemfodo, andfhena musicianis
siffing inanaccounfing nrm, hafing his boss`s gufs.
Aside fromresfIess curiosify, Chrisfie is waIking
foraise awareness for inifiafives for fhe WiIderness
Foundafion-one of whichis aneducafionaI ouf-
reachfor disadvanfagedkids. Theydon`f Iookufo
fhaf 6u-year-oIdgrumymafhs feacher, he says.
TheyIookufofhe guys whokicka baII around
wifhfhem. I wanf foencourage fhemfofoIIow
fheir assions andnof foIef sociefyush
youinfoanavenue.
SOUTH AFRIA E ARE OUTSPOE
MiddIe-cIass urbanifes Iove a sof of acfivism. We`II
roII uour sIeeves fochange our FacebookronIe
ic infhe name of some Iighf. We`re nof sobig on
foIIowing fhroughfhough; we Iike fhe idea arf of
ideaIism buf we`drefer fooufsource fhe acf asecf of acfivism. I`d
never mef a reaI-Iife acfivisf before, sowhenLindokuhIe Zungu-fhe sfu-
denf counciIIor for acfivismandfransformafionaf Rhodes Universify-
invifedme fohis omce fofaIkabouf his orffoIio, I couIdn`f sayno. Think
of aII fhaf sfreef credI`dhave af fhe nexf organic markef.
Myaimis for eoIe fomove fromfoIerafing foaccefing eoIe for
whofheyare, ZungufeIIs me. One of fhe barriers foaccefing ofher eo-
Ie is fradifionaI mindsef of men, he says. InAfricanfamiIies, if`s very
hardfor a younger maIe foadvise anoIder maIe. They`ve beenfoIdfhaf if
you`re younger, youknownofhing.
Myviewof fransformafionis fhaf if`s dexibIeinawayfhaf eoIecan
comeinandmovefhings aIong, Zungusays. Weneedfohavefradifions
andvaIues fhaf aren`f casf insfone. I`mnof sayingkiII our fradifions buf Ief
fhembedexibIeenoughfoadjusf fofhesifuafions wehave.
We sfiII have a veryIong roadfogo, he admifs. One of mymaincon-
cerns is fhe issue of race. We have foomanyeoIe whouf race before
anyfhing eIse, andfhaf Iimifs a counfryfrommoving forward. PeoIe wiII
nof see goodIeaders, fheywiII jusf see skincoIour before anyfhing.

WEEK FTER MEETING ZUNGU, I TTEMPTED

fovisif our Ieader`s home. NkandIa is fhe smaII viIIage
fromwhence big headIines come. The ofhoIes feII
faIes of a residenf whohasn`f fraveIIedfohis home
bycar ina Iong fime. Here if`s nof onIyiIIegaI foho-
fograhfhe R24u-miIIion`s worfhof feafhers infhe
nesf onfhe hiII, buf youcan`f hofograhrofesfers eifher.
I mef a cIusfer of demonsfrafors foyi-foying arounda hand-ainfed
signfhaf reads: JOf VorkinqFor Peonuts. Their sokesman
exIains fheir robIems buf asks me nof fomenfionanynames or fhe
cause. We cannof faIkabouf fhis. I wiII gef infohof wafer.
This seems decades awayfromZungu`s forfhrighf oinions of sociaI
change. Buf as Iong as rofesfers andfheir causes remainanonymous,
rofesfs onIybring hysicaI exercise foeanuf-earners andFacebook
Iikes foMCUs insfeadof rogress.
SOUTH AFRIA E ARE REAIIG FATHERHOO
I have never mef fhe manwhofafheredme, Lifha Ncokazi foIdme in
Easf London. Like if or nof, I have a fafher; he`s somewhere ouf fhere.
WhenI was I, I made a decisionfoIive a IifesfyIe fhaf wouIdaordme fo
raise myownchiIdren.
Ncokazi`s fafher is Iike manySoufhAfricanfafhers -somewhere eIse.
Researchfromfhe SoufhAfricanInsfifufe of Race ReIafions shows fhaf
4u%of SoufhAfricanchiIdrenIive wifhouf fafhers, whiIe 28%Iive wifhouf
eifher of fheir bioIogicaI arenfs.
PhiI Mafumo, a feacher inMakhado(or Louis
Trichardf, deending onwhaf bar you`re drinking
in), foundhimseIf becoming a surrogafe fafher fohis
sfudenfs. Mosf of fhemdon`f have fafhers, andI
sawif as anoorfunifyfohave a osifive induence.
I deveIoeda reIafionshiwifhfhese kids andfhey
endedufrusfing me, andsome are hosfedinmy
home wifhmychiIdrenandmywife.
Mafumofeaches af RidgewayCoIIege, where he
is invoIvedinfhe SumbandiIa rogramme fhaf
rovides schoIarshis for academicaIIygiffed
chiIdrenfromruraI areas inLimoo. If`s exfremeIy
eecfive -aII of fhemwhoassedmafric Iasf year
have gone onfouniversify. If has beenamazing fo
see fhemgrowinconndence.
The resence of a fafher is crificaI infhe deveI-
omenf of a chiId, Mafumosays. Myfafher
wasn`f fhere for me whenI neededhim. I jusf
wanfedfosendfime siffing onhis Iaor Iaying
wifhhimbuf he wasn`f fhaf fye of erson-if
ossibIyhadfodowifhfhose fimes. I foIdmyseIf
I needfosendfime wifhmyownchiIdren, andI`ve seenhowfhaf
imroves fheir conndence.
If fakes a Iof for a manfofaIkabouf his reIafionshiwifhhis esfranged
fafher fosomeone he`s known8uminufes. Buf fhaf is fhe sense of oen-
ness amongsf fhe menI mef fhaf I never execfedfonndwhenI Ieff my
daf inCae Town.

EN DYS ERLIER I WS IN gUNU, LYING ON

a rockIanedsmoofhfromyears of being sIidon,
wafching a disfanf nre gIimmer oufside a rondaveI as
fhe sunsef. There are nres redecfedinfhe irises of
menacross fhe counfry. Fires faming mefaI inbIack-
smifhs` forges. Fires oniIes of fyres burning in
rofesf onfhe N2. Fires fhaf sweefhroughfhe sugar cane neIds of
KwaZuIu-NafaI. Fires fhaf griII our boerie whiIe sfories muIfiIyfo
fhe sizzIe of siffing meaf.
I fhinkhowus men, whoare hynoficaIIydrawnfofhese nres, are
dennedbywhaf we haven`f done as muchas whaf we have. I amfhe man
whowiII regref nof having uf more moneyaside for myensionwhenI
was younger. The same goes for nof sfrefching myIimbs as offenas I
shouId. MyskinwiII be judgedbyfhe sunbIockI didnof uf on. My
chiIdrenwiII be judgedbyfhe fimes I Ieff myworkbehindaf fhe omce.
Mycarbonfoofrinf wiII become mygrandchiIdren`s carboncrafer.
WhiIe SoufhAfrica maybe Iess harmonious fhanfhe bankand
ceIIhone adverfs make if ouf fobe, if`s a counfrywhere a boywhousedfo
sIide onfhis rockinQunuwiII be rememberedbyfhe resf of fhe worIdfor
cenfuries. As I sif ona rockfhaf doesn`f care if I`ma goaf herdor a NobeI
Iaureafe, fhe sunsees infofhe horizonanduIIs fhe curfaindownon
anofher dayinSoufhAfrica -a Iace where miIIions of menare nnding
meaning infheir manhood. Menwhoare fhe adverfising saces fhaf wars
are foughf for. Men-shaedbyfrickIes of ersonaI exerience andvasf
gushes of exeriences beyondfheir confroI -whoare heroes, viIIains,
Iovers, nghfers, winners andIosers.
MenIike youandI.
THE SURROGATE FATHER
PHIL MAPFUMO, TEACHER
The |nuence
that a man can
have over h|s
own ch||dren,
and even other
peop|e's ch||dren,
by be|ng a ro|e
mode| |s huge
I want
to have
an open
soc|ety
where I
can know
about you
for who
you are
and accept
you
THE ACTIIST
IOUHE UGU
A STUET
"lf lhere weren'l |aws lhal
wou|d slop peop|e from
be|ng rac|sl and from d|s-
cr|m|nal|ng, wou|d peop|e
be rea||y as accepl|ng as
lhey are? asks L|ndokuh|e,
sludenl counc|||or for acl|v-
|sm and lransformal|on al
Rhodes Un|vers|ly.
DUE NORTH
The wr i t er ends
hi s j our ney.
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P. 109

re`s no way aroundif: fo gainmuscIe andIose fIab, youhave fo ay fhe ironrice.
And sweaf buckefs. And refhink your grocery Iisf. Buf fhe uIfimafe cosf (infime,
eseciaIIy) deends onwhaf youknow. nour never-ending quesf fo heIyougef in
fhe besf shae of your Iife, we faedinfo some of fhe worId`s fofifness minds and
combedfhroughcuffing-edge researchfo findfhe 26 mosf effecfive ways fo reveaI
fhe sfronger, Ieaner maninside you. nshorf, we`re abouf fo fasf-frack your fifness.
IJNE
Spred Out
Yur Prte|n
U
s mu s ovous
rom l oo lowr
lo u| mus| you
n mor proln. ul
mn wo v lr
|y proln mon sx
sm||r m|s nsl
o lr |rr ons
u| mus| slr sy
snlsls l kmor
o||. "ry lo l 100
rms |more lhan ha|f
your recommended
|nlake] by |unch, says
h|wyn Cosgrove, owner
of Resu|ls F|lness |n
Ca||forn|a. Three eggs
for breakfasl, a m|d-
morn|ng shake, and
gr|||ed ch|cken and
Creek yoghurl for
|unch w||| do lhe lr|ck.
|nd Yur
Whey
Uc
D|fferenl lypes of
prole|n work beller
al d|fferenl l|mes. ln
lhe morn|ng, go w|lh
whey, wh|ch can he|p
conlro| crav|ngs a||
day, reporl sc|enl|sls
|n lhe
. "Whey |s a|so besl
pre-workoul because
|l d|gesls qu|ck|y,
says N|ck Tumm|ne||o,
owner of Performance
Un|vers|ly. Posl work-
oul, use case|n, wh|ch
burns s|ow|y lo prov|de
a sleady slream of pro-
le|n. Dulch research-
ers say lhal 40 grams
before bed can a|so
boosl overn|ghl
musc|e by 23%.
Ld Up n
reen Enery
UE
et Mre
V|tm|n
Uc
h dearlh of D can |ead
lo |mpa|red alh|el|c
performance, accord-
|ng lo a recenl rev|ew
pub||shed |n lhe
journa| . lher
research shows lhal
men w|lh h|gher
|eve|s of v|lam|n D
lend lo have slronger
musc|es lhan lhose
w|lh |ow |eve|s. dds
are lhal you fa|| |nlo lhe
|aller group. Your goa|:
15 m|crograms a day.
e froubIe sfarfedonhoIiday.
Nosooner hadI sfeedoff fhe
Iane for a romanfic gefaway fhan
I feIf my backsfiffenu. During
fhe nexf 24hours, fhings onIy gof
worse -fhe sfiffness furnedinfo
excruciafing backandIeg ain, my
girIfrienddumedme andfhe
furbuIence onfhe fIighf home
very nearIy causedme fobIackouf.
Your SI nerve is dying, a neu-
rosurgeonfoId me fwo days Iafer.
The disc befweenmy fwo Iowesf
verfebrae had bIownaarf, inch-
ing fhe SI nerve running downmy
righf Ieg. He exIained. We need
fo oerafe - fomorrow.
Posf-o, I fhrewmyseIf info my
recovery, whichwas a chaIIenge
since I couIdn`f Ioad my righf Ieg.
Buf I gof creafive. I swaed
fradifionaI squafs for singIe-Ieg
variafions. I fraded barbeIIs for
resisfance bands. And I ham-
mered away af mobiIify driIIs,
core work and aerobic exercises.
AImosf a year and a haIf Iafer,
my recovery is sfiII far frommirac-
uIous, buf I`ve gained muscIe,
burned faf, and buiIf my
cardiovascuIar condifioning
fo anunrecedenfed IeveI. I`ve
aIso become a smarfer Iiffer and
Iearned fhaf injuries - even
debiIifafing ones - don`f have fo
be cease-and-desisf orders. I sfiII
can`f runacross fhe sfreef fo save
my Iife, buf I waIk wifhno nofice-
abIe Iim unfiI my back sfiffens or
my Ieg fires. Infhose momenfs, a
workmafe offenfeIIs me I have a
swagger. Maybe she`s buIIshif-
fing me, buf I accef her fake. I
feeI I`ve earned if. -
OW I BEAT A
BROKEN BACK
JIE E0N
The fradifionaI food yramid is
heavy onrefinedcarbs andIighf
onrofeinandfafs. So if doesn`f
meef fhe nufrifionaI needs of
acfive menwho wanf fo buiId
muscIe andburnfaf, says nufrifion
advisor AIanAragon, Thaf`s why
he creafedfhe food fower beIow.
If rovides fhe ideaI baIance of
muscIe-buiIding foods and
fIab-defying nufrienfs. Use
if as fhe basis of your dief.
A/ Nuts, vcd: 1 t 2 serv|ns 1 serv|n cup
nuts, 2tbsp nut butter, vcd)
B/ ts, |s: 2 t serv|ns 1 serv|n 1tsp |ve |
r ther |, 1tsp butter)
C/ |ry: 2 t serv|ns 1 serv|n 1 cup m|, 170
yhurt, 2 hrd cheese, 1/3 cup ctte cheese)
/ ru|t: 2 t serv|ns 1 serv|n 1 med|umwhe
ru|t, cup dr|ed ru|t, 1 cups resh ru|t)
E / Strchy ds: 2 t serv|ns 1 serv|n 2 bred
s|ces; 1 cup r|ce, pst, bens, r crn; 1 cup cere;
1 sm ptt). uys wh re extremey ct|ve r
stru|n t dd musce cn dube up n these.
/ Lwstrch veetbes: 3+serv|ns 1 serv|n
1 cup, rw, ny ve|e bes|des ptt r m|e|es)
/ |hprte|n ds: t serv|ns 1 serv|n
met, 1 scp prte|n pwder, 3 es)
Uprde Yur
Et|n Pn

B
L

Reth|n Yur
Nutr|ent Inte

"When alh|eles slarl

eal|ng more vegela-
b|es, lhey don'l fal|gue
so eas||y, says Tony
Cenl||core, cofound-
er of Cressey Perfor-
mance |n Massachu-
sells. "ll's common lo
see lhem sell|ng per-
sona| records |n lhe
we|ghl room w|lh|n a
few weeks. H|s favou-
r|le lr|ck: lhrow a hand-
fu| of sp|nach |nlo a
b|ender and comb|ne
w|lh lwo cups a|mond
m||k, some frozen ber-
r|es, ro||ed oals, ch|a
seeds or f|ax seeds,
and a scoop of pro-
le|n powder. You won'l
even lasle lhe greens.

he pu||-up largels
more musc|es lhan
any olher upper-
body exerc|se, says
MMh slrenglh coach
Chad Walerbury. hnd
because |l's lyp|ca||y
done w|lh body we|ghl,
|l's a|so an |nd|calor of
re|al|ve slrenglh (how
slrong you are for your
he|ghl and we|ghl).
"The benchmark |s 15
|n a row, Walerbury
says. lf you can'l do lhal
many work your way up.
"Do one sel of max pu||-
ups each morn|ng and
even|ng for lhree days,
lake lhe forlh day off,
he says. "Repeal unl||
you h|l 15 reps.
1NESS
Move More We|ght
(R|ght Now)
U
Bend the Bar
When you bench
press, lry lo bend lhe
ends of lhe bar away
from you as soon as
you press |l up. "You'||
f|re more musc|es |n
your upper back, creal-
|ng a more slab|e
p|alform on lhe bench,
says W|| F|em|ng,
owner of Force F|lness
and Performance.
Spread the f|oor
hs you squal, press
oulward aga|nsl lhe
f|oor w|lh your feel (bul
don'l aclua||y move
lhem). "You'|| fee| your
g|ules acl|vale, wh|ch
w||| boosl your power,
says F|em|ng.
Work Your Ent|re
Body, Every T|me
UL
When |l comes lo
bu||d|ng slrenglh,
how oflen you work
a musc|e |s jusl as
|mporlanl as how
hard you work |l,
accord|ng lo research
|n lhe oura of
tregt a Co
itioig Resear.
"You need aboul 10
lo 15 sels per musc|e
group per week lo see
resu|ls, Tumm|ne||o
says. Shool for lhree
lola|-body workouls a
week, dur|ng each one,
comp|ele lhree lo f|ve
sels per musc|e group.
L|ft Someth|ng
We|rd
U
Mosl of lhe objecls
you ||fl |n everyday
||fe - shopp|ng bags,
over-sluffed su|lcases,
lodd|ers - aren'l as
conven|enl|y s|zed as
dumbbe||s and bar-
be||s. To bu||d slrenglh
lhal lrans|ales beyond
lhe gym, |ncorporale
sandbags, kell|ebe||s,
fal-gr|p barbe||s and
olher odd-shaped
lra|n|ng loo|s |nlo your
workouls, says hnlhony
D|Lug||o, founder of
afroslrenglh.com. Can'l
f|nd such odd|l|es |n
your gym? Wrap
lowe|s around a
ch|n-up bar lo make
|l lougher lo gr|p.
Master the
Pu||-up
Uc









Puf your
righf hand on fhe waII and ush for
8 sIowcounfs. Reeaf wifh your
Ieff hand. Do Iu res er side. Too
easy? Do a ush-u befween res.
Bu||d More
Musc|e
Tra|n Your Core
the R|ght Way

km|n
Under S|x M|nutes

Comb|ne Strength
and Card|o

glh wrkuls
w|lh |n|shers - qu|ck
melab||c dr|||s lhal
bsl yur hearl rale
k||ju|e burn. Try lh|s
ne: d a s|ng|e
kell|ebe|| sw|ng,
lhen 10 gb|el squals.
Nexl, d lw sw|ngs
and n|ne squals. Keep
g|ng unl|| yu h|l 10
sw|ngs and ne squal.
Trade Long Runs
for Interva|s

Take yur p|ck: |ve

hurs sleady-slale
card| r 90 m|nules
|nlerva|s (a|lernal|ng
spr|nls w|lh acl|ve resl)
per week. Blh prduce
s|m||ar ga|ns |n aerb|c
capac|ly (yur bdy's
ab|||ly l de||ver xygen
l wrk|ng musc|es),
accrd|ng l a rev|ew |n
lhe .
F|ne-Tune
the Treadm|||

Sp|nn|ng yur whee|s

|ndrs requ|res abul
16% |ess energy lhan
mv|ng al lhe same
pace uls|de, reprls
lhe

. When yu
h|l lhe lreadm|||, sel
lhe |nc||ne l 3% l
m|m|c uldr runn|ng.
Crank Up
Your Card|o
Run L|ke
You L|ft

Don`f dofhe same fhing every day,

says Dave DeIIanave, owner of fhe
Movemenf MinneaoIis gym. Vary
your fraining sfimuIus foavoid
Iafeaus. Thaf mighf meanfemo
runs one day, hiIIs fhe nexf and
finishing fhe weekwifhinfervaIs.
"Be|ng ab|e l run a
1.5km |n under s|x
m|nules (lhal's a
sub-s|x m||e, | yu're |n
lhe UK r US) |s a s|gn
lhal a|| syslems are
g - yu have a slrng
hearl, hea|lhy bnes
and j|nls, and pwer-
u| musc|es, says sprl
med|c|ne phys|c|an
Dr Jrdan Melz|.

e Sma||
Changes
J
els fa|| because
lhey ask loo much,
says Dr Br|an Wans|nk,
lhe aulhor of ess
ating. Why We at
More Than We Think.
Make lhree 418.4kJ
changes each day:
lake your coffee b|ack,
order sa|ad |nslead of
ch|ps al |unch and cul
prepackaged snacks.
Sca|e Up Your
H2OIntake
JL
You'|| burn more
k||ojou|es. Dr|nk|ng
ha|f-a-||lre of ch|||ed
waler - lhe vo|ume
|n a lyp|ca| consumer
boll|e - can ra|se your
melabo||sm by 30%,
say sc|enl|sls |n
Cermany and Canada.
Beller sl|||, lhe mela-
bo||c boosl can |asl
up lo 90 m|nules.
D|a| Back the
Runn|ng
Jc
Never Stop
Mov|ng
J
To |ose k||ograms, you
a|so need lo |ncrease
"non-exerc|se phys|-
ca| acl|v|ly, accord|ng
lo sc|enl|sls |n Scol-
|and. Thal can range
from wash|ng d|shes
lo hav|ng wa|k-and-la|k
meel|ngs. The payoff |s
cons|derab|e: as many
as 8 368 exlra k||o-
jou|es burned a day.
S|eep More,
at Less
EU
Jusl f|ve days of
|nsuff|c|enl s|eep
(|ess lhan f|ve hours
a n|ghl) can |ead lo
chron|c overeal|ng,
accord|ng lo a recenl
sludy |n lhe Proceeo-
ings of the Nationa|
Acaoemy of $ciences.
Forlunale|y, "recovery
s|eep (n|ne hours) can
reverse lhe lrend.
Lose
More
We|ght
I1E
"ll's nol lhal |l doesn'l
work, |ls jusl nol as
effecl|ve as some olher
we|ghl |oss slraleg|es,
says h|wyn Crosgrove,
of Resu|ls F|lness.
lnslead, do h|gh-|nlen-
s|ly slrenglh c|rcu|ls,
wh|ch w||| keep your
melabo||sm revv|ng
|ong afler you |eave
lhe gym.

Increase
Your Ag|||ty

Make Rest
More Act|ve

wn f|||-
- |w |nn|
| h nhn
m||| n
|nj |k g
|n |n
fmn
n prob|em
areas w|lh moves lhal
h|l d|fferenl musc|es
lhan lhe pr|mary exer-
c|se. Do body-we|ghl
squals belween sels
of bench presses, for
examp|e, or mounla|n
c||mbers belween sels
of ch|n-ups. "You'|| f|re
up s|eep|ng musc|es,
|oosen l|ghl ones, and
move more smoolh|y,
says Rob|ns.
P|ace a Pr|or|ty
on Recovery

C|v|ng your body a

day of resl belween
|nlense workouls |s a
slarl, bul you'|| enjoy
even grealer ga|ns |f
you lreal recovery as
an aclua| goa|, says
odd Durk|n, aulhor of
The lmpact! Booy P|an.
Ded|cale an hour each
week lo recovery
acl|v|l|es, such as
foam-ro|||ng, massage,
or yoga, a|| of wh|ch
can ease l|ghl musc|es
and break up scar
l|ssue, acce|eral|ng
repa|r and growlh.
Bu||d More
Power

Boost Your
Performance
hink of fhe exercise beIow- fhe
high-knee waIk fo sidermanwifh
hiIiff andoverheadreach- as
your on-move warm-u. Injusf a
fewres, you`II imrove bIoodfIow
andrange of mofionandfire u
your nervous sysfem. You`II rime
aImosf every muscIe for acfion,
enhancing your ower anderfor-
mance, says Eric ressey, resi-
denf of ressey Performance.
I don`f knowof any ofher exercise
fhaf accomIishes so much. Do
if af fhe sfarf of very workouf.
Stand w|th your feet shou|der-w|dth
apart, ||ft your |eg ohthe oor and
hug your |eft knee to your chest.
Stra|ghten your r|ght |eg as much as you can
to fee| your r|ght hamstr|ng stretch.
Re|ease your knee, take a |ong step forwards
and |unge deep|y w|th your back |eg c|ose
to hor|zonta|, p|ac|ng the ngert|ps of both
hands on the oor |ns|de your |eft foot.
Return to the |unge. Keep your |eft nger-
t|ps p|anted as you rotate and reach up
w|th your r|ght hand. Then br|ng that hand
to the oor and stand back up. Sw|tch
s|des and repeat. Do 5 reps per s|de.
A f fy uw f
wf yuf f f yu f

Move L|ke
a Sp|der

"Many guys confuse

slrenglh and power,
says M|ke Roberlson,
co-owner of lnd|anapo-
||s F|lness and porls
ra|n|ng. "Power |s
lhe ab|||ly lo express
slrenglh qu|ck|y. o
|ncrease yours - and
lo jump h|gher, lhrow
farlher and spr|nl
fasler - beg|n your
workouls w|lh a few
exp|os|ve moves ||ke
verl|ca| jumps, O|ym-
p|c-sly|e ||fls (c|eans,
push presses) or med|-
c|ne ba|| s|ams. "You'||
soon nol|ce lhal your
workouls carry over
|nlo sporl and ||fe,
says Roberlson.
"Mosl workouls focus
on slrenglh, says Ben
Bruno, a lra|ner al M|ke
Boy|e lrenglh and
Cond|l|on|ng. "Bul lo
perform al your besl,
you a|so need speed,
ag|||ly, and a qu|ck
reacl|on l|me. Bu||d a||
lhree w|lh lhe ba|| drop:
Have a parlner ho|d a
lenn|s ba|| oul |n fronl of
h|s chesl, and face h|m
from 5.5 melres away.
hen he drops lhe
ba||, lry grab |l before |l
bounces lw|ce. lf you
do, repeal from s|x
melres away. Conl|nue
unl|| you m|ss. hen |l's
h|s lurn. hoever gels
lhe furlhesl w|ns.
A f fy uw f
f f 2uI2OIyic Gaes andbecae SoufhAfrica`s
goIdenrecordhoIder. Who knows howany ofher iIesfones he can
conquer by Rio in2uI? I cannof confroI whaf goes oninanofher Iane,
andfhis is howI focus onfhe Gaes, he says. There is no oinf in
being nervous of ofher swiers. If`s jusf abouf focusing onyourseIf
andwhaf youneedfo doinorder fo erforaf your besf.
CAMERON
VAN DER
BURGH

It doesn't matter
|f you fa||ed
maths and can't
do your own tax
return. Just
track these
numbers and nu
h the watch th
|t|p|y hea|th mu|t|p
Y
JUI STWT
HTHS
UID VITTI





quesfion,
Howmanfingers amI hoIdingu? We`renof feIIingou. GoodheaIfhisn`f abouf good
Iuck. Whaf foIIows manof havefheanacheof i, buf if wiII heIousoIvefor XY.
10,000
HL1H
Hours of S|eep
g fewer lhan seven
and you |nv|le |||ness
|nlo your ||fe. Slud-
|es ||nk s|eep def|c|ls
w|lh h|gher r|sks of
obes|ly and hearl d|s-
ease. lf you don'l s|eep
sound|y, go lo bed 15
m|nules |aler lhe nexl
n|ghl, says s|eep
med|c|ne adv|sor,
Dr Chr|slopher W|nler.
lf you s|eep we|| bul
wake up groggy, go
lo bed 15 m|nules
ear||er. Repeal lo f|nd
your |dea| amounl.
G|ucose
To|erance
Somel|mes |l's bel-
ler lo be |ess lo|eranl.
Your fasl|ng g|ucose
lo|erance lesl - a pre-
d|clor of pred|abeles
- shou|d y|e|d a score
belween 6 and 1
m||||grams per dec|||lre
(mg/d|). lmprove your
number w|lh card|o:
a UK sludy demon-
slraled lhal s|x weeks
of week|y lreadm||| |n-
lerva| lra|n|ng reduced
g|ucose lo|erance |n
men by 14 mg/d|.
Steps per Day
Hoof |l for hea|lh.
ln a Un|vers|ly of Ok|a-
homa sludy, men who
|ogged al |easl 1
sleps a day s|ashed
lhe|r odds of hav|ng
card|ovascu|ar d|sease
r|sk faclors by 69%.
Use a pedomeler app,
||ke hccupedo (free,
|Tunes or Coog|e P|ay).
hn huslra||an sludy
found lhal peop|e who
used an app were 2
l|mes as ||ke|y lo ex-
ceed lhe|r slep largel.
Non-HD
ho|estero|
Sublracl HDL (good)
cho|eslero| from lo-
la| cho|eslero| for your
besl esl|male of arlery-
c|ogg|ng b|ood ||p|ds
say Cedars-S|na| Med|-
ca| Cenlre sc|enl|sls.
To go be|ow 13mg/
d|, nosh ||ke you're Nor-
d|c: a European sludy
found lhal a d|el r|ch
|n who|egra|ns, berr|es
and f|sh reduces
non-HDL cho|eslero|.
Hemog|o|n 1c
Sweel! "Th|s measures
how sugarcoaled your
b|ood ce||s are, says
Dr F|orence Com|le,
a New York C|ly en-
docr|no|og|sl. lf yours
|sn'l we|| be|ow 5.7%,
lry la| ch|. Researchers
|n huslra||a found lhal
peop|e who d|d la| ch|
lhree l|mes a week for
12 weeks decreased
lhe|r hemog|ob|n h1c
|eve|s s|gn|f|canl|y.
F|nd a qua||f|ed leach-
er al kung-fu.co.a.
F|re Intake
Bran and |ls budd|es are known as bowe|
regu|alors bul lhere's more. h sludy |n lhe
ourna| of C|inica| Nutrition found lhal
for every 1 grams of f|bre men ale da||y, lhe|r r|sk
of dealh from major d|seases dropped by 1%
over 13 years. hdd f|bre-r|ch foods ||ke beans (19
grams per cup), |enl||s (16), and arl|chokes (14)
lo your d|el. h|m for one gram of f|bre for every
4 184kJ you lake |n.
S10P S01LJNL Y0UKSL 0L J1S
JLH1 1H K1KY NHJS

100

Tr|g|ycer|des
Your body lurns exlra
k||ojou|es |nlo lhese |n-
s|d|ous fals and dumps
lhem |nlo your b|ood.
Too many (15mg/d|
or more) can leam up
w|lh cho|eslero| lo c|og
your arler|es, wh|ch
can |ead lo a hearl
allack or slroke. Sc|en-
l|sls |n lla|y reporl lhal
a da||y dose of lhree
lo four grams of lhe
omega-3s EPh and
DHh can reduce h|gh
lr|g|ycer|de |eve|s by
35%. Try NOW Foods
Omega-3.
10000
I youIandinCasuaIfy, share fhese
baseIine numbers foheIyour
docfor findouf if you`re miIdIyiII
or ingrave danger, says emergency
medicine advisor Dr Travis Sfork
DRSTOR'S
EERGEN
ROO
HEIST
|ood Pressure
h sky-h|gh or scary-|ow
BP can s|gna| a ||fe-
lhrealen|ng cond|l|on.
Te|| lhe doc where yours
usua||y hovers. hnd |f
|l's above 12/8, don'l
wa|l unl|| you're |n lhe
ER lo address |l, says
Slork. Make an appo|nl-
menl w|lh your CP lo
d|scuss your BP.
JEU
7cU
Rest|ng Heart Rate
h rale much s|ower lhan
norma| may mean
lroub|e w|lh your hearl's
e|eclr|ca| conducl|on
syslem, says Slork, wh||e
a fasler-lhan-norma|
rale may be an |nfecl|on
or dehydral|on. Your
lyp|ca| lempo shou|d
be from 6 lo 1
beals a m|nule.
LU
Resp|rat|on Rate
Somel|mes brealh|ng
fasl |s norma| - al lhe
gym, |n bed. Bul rap|d
brealh|ng can a|so s|gna|
a resp|ralory |nfecl|on or
aslhma. Counl each l|me
your chesl r|ses and fa||s
- up and down counls
as one - |n a m|nule.
The average |s 1 lo 18
brealhs.
Jc
Temperature
lf you wa|l unl|| you have
a fever lo lake your lemp,
you can'l le|| |ls sever|ly.
"Know your base||ne on
lhe lhermomeler you'||
use when you gel s|ck,
says Slork. h sludy from
Ta|wan found lhal an
adu|l's base||ne var|es
from 36.3 lo 37.5C.
cL
130
:
TS, ree T3, and
ree T4






D

You
need DHEh lo make
lesloslerone, says Dr
Com|le, aulhor of Keep
l Up. The Poe Of Pe-
Testosterone
Low T won'l jusl make you fal and ||mp. lla||an
sc|enl|sls say |l may boosl your r|sk of an ear|y
dealh. You need 300 lo 1 000 nanograms/dec|-
||ler (ng/d|) of lola| lesloslerone and 9 lo 30 ng/
d| of free lesloslerone. Sc|enl|sls |n Turkey found
lhal men who exerc|sed da||y and supp|emenled
w|lh magnes|um |ncreased lhe|r T producl|on |n
jusl four weeks.
IEEP Y0UK H0KH0NES HUHHJNL

HEAL1H
, andif hurf.
I was onybackinfheiddIeof
afrozenriverbed. AsecondearIier,
four of us hadbeenwhooing
across fheice, kickingadefIafed
soccer baII inagaewifhnocIear
objecf. If was aFridaynighf, and
yfriends werefeeIing, as fhey
say, noain. I was feeIingain.
Infhebackof yhead, wherea
Iuwas foring.
Thenexf dayI wenf fofhe
caus infirary. Thedocfor
askedanyquesfions, oneof
which, of course, was howuch
hadI beendrinking. None, I said,
whichwas frue. Thenshefooka
fhoroughhisfory.
If reveaIedfhaf ydief was junk
andI offensIef fiII noon, I`ddone
noreaI exerciseinyears andI didn`f
wear aheIef whenI shouId.
Whenshewrungfroeaconfes-
sionfhaf I hadn`f sfoedfo
consider fherisks of runningon
fhiniceinfhedark, I bIushed.
Soefhingwrong? sheasked.
Youusf fhinkI`ajerk.
I was hoingshe`dconfradicf
e. Whaf shesaidinsfeadwas,
Doyoufhinkyou`reajerk?
I sawfheIighf.
I couIdfinishbyfeIIingyoufhaf
frofhenonI was achangedan
-fhaf I raneveryday, Iivedon
vegefabIes andworeaheIef on
bikefris. Andif wouIdbefrue.
Buf I`vebacksIidsoe. I havekids,
abuknee, andnof as uchfie
for exercise, heaIfhyfoodor sIee.
I`nof erfecf. Buf coared
wifhwhereI`dbeif fhaf docfor
hadn`f, anyyears ago, showne
fheIighf, I`sfiII ashiningbeacon
of heaIfh.
OW SW
T LT
LJIE LESS0N
H0KH0NE HEAL1HY KANLE
1nyroJo
SJnuJaJnq
Hornon&
1SHJ
U~~U
HJU7L
Ir&& 1rJJooo
nyronJn& 1cJ
E~c~E
PL7HL
Ir&& 1nyroJn&
1J
U~cJ~c
NL7IL
PAY A11EN1J0N 10 SP01S ANI S1KEAHS
ALE IHEA KANLE
EUs EcULU HLL7IL
cUs JEUcEU HLL7IL
Us ccU HLL7IL
*Ml CROCRhMS
PER
DECl Ll TER
Mo|es
There's no |dea| num-
ber, bul lhe more
mo|es you have, lhe
h|gher your me|ano-
ma r|sk, a UK sludy
reporls. ln belween
your year|y dermalo|o-
g|sl sk|n screen|ngs,
snap pholos of your
mo|es and |og lhem |n
an app, ||ke UMSk|n-
Check, lhal sorls lhem
from head lo loe. "h
new mo|e lhal keeps
grow|ng and comes lo
|ook d|fferenl from lhe
resl shou|d be shown
lo a doclor, says
Dr Ju||a h. Newlon-
B|shop, a professor
of dermalo|ogy al lhe
Leeds lnsl|lule of
Cancer and Palho|ogy.
en|gn Prostat|c
yperp|as|a (P)
hs you age, your pros-
lale swe||s, and you may
f|nd yourse|f ur|nal|ng by
n|ghl||ghl. Bul lh|s can
a|so be caused by an
nswer on a sca|e of zero to 3, zero be|ng
"not at a||" and 3 be|ng "a|most a|ways."
n the |ast month, howoften have you...
Nowadd up your score: |t shou|d be |ower than 4.
f |t's h|gher - or |f your score changes - see your
doctor, Dr arqaw| says.
U J E c
...had a sensat|on of not
empty|ng your b|adder
comp|ete|y after you
n|sh ur|nat|ng?
U J E c
...found |t d|mcu|t to
postpone ur|nat|on?
U J E c
...needed to wake up to
ur|nate between bed-
t|me and the t|me you
got up |n the morn|ng?
U J E c
...had a weak ur|nary
stream?

ciion Meoicine To Con-

que Lo T Ano Revia|-
ize You Life. lf resu|ls
show your DHEh has
fa||en, espec|a||y be|ow
250, your doclor may
prescr|be supp|emenls.
have prob|ems from
|ow ||b|do lo we|ghl
ga|n, says Dr Com|le.
lf you're oul of range,
see an endocr|no|og|sl
lo delerm|ne why.
lnher|led defecls and
aulo|mmune d|sorders
are common causes.
|nfecl|on or even pros-
lale or b|adder cancer,
says Dr h| B. Barqaw|,
an assoc|ale c||n|ca|
professor of uro|ogy
al lhe Un|vers|ly of
Co|orado al Denver.

ax
o o e
you ea ad ug
ove oxyge oug-
ou you ody. l a
udy e joua
icie & $ciece
i $prts & xercise,
e e ge
ax oe ee
a a key a guy
e oe eve o
de o ea deae
Ur|c c|d
You ody podue
u ad a eao-
ze opoud aed
pue, oud ed
ea, e, ad a-
oo, D Coe ay.
ad oveoad a
aue gou, a pau
o o a. hd
e e ge
eve ad . e e
k o ooay ea
deae, eeae
ukey oud. e
ukey eao u
ad ay oue o
aao ad e
dupo o HDL o-
eeo' aey-eag
ee. e ae zoe
o . o .0 gd.
l you e g, edue
you ed ea ake.
ody at
ee a guy e
o He ay e
dg oeg. l
oe udy o Koea,
% o oa-eg
e ad dageouy
g eve o ody a.
We e aee, ad
a o o e do'
eae o u
ody a ey'e
ayg u e o
e, ay D Davd
ea, deo o e
ua peoae
a a hppaaa
ae vey. l e
ae o eee ve
o 0% e o u
ak o kojoue ad
y e exee pa
Wa-o Heg
ao aove) o
a ey a.
|gh-Sens|t|v|ty
-React|ve
Prote|n
Wa you -C ad
you ay o eed C.
You ve podue
C-eave poe
epoe o aa-
o, ake g
eve e povea
oke ee ee'
e poy you
aee. You goa
-C a' e a
oe gape e.
We oeoe oe
eee oe ad ve,
uuay dae a-
ao e ooa-
e, ay D Coe. l
a ae, you doo
ay ode a C a o
you aee o ek o
paue ad okage.
Wa|st-to-e|ght Rat|o
e o a gu ek ap a ape eaue aoud
you a aay eee you ad you p.
Dvde a ue y you eg, eee
uped y . e ao oud e 0. o oe.
oo g Do ee e o 0 ep o eg e-
ae exee a 0% o you ax o 0 ue,
ou day a eek, ad ado a 0% o you peak
oxyge upake o 0 ue a day. l a e
udy, peope o dd o day o %
o e vea a.
omocyste|ne
You ody a epe,
o e ooyee
ape. ao ad
a ud up you
ood ooo u
oee o o eoug
B va. Hg eve
ay pu daage o
ood vee you
ea ad eye, epo
huaa eeae.
Exe ooyee
a ked o a ge
k o age-eaed a-
ua degeeao. You
a ooe
e o ooyee
o e. Loe you y
eag oe oae ad
B va, ue
a a eak do
e ao ad. ao
pa a o.
13
1P I0N JNILHH1J0N LULE 0UK IJ1NESS NI I1NESS
e n adc, b hede haeecn. Inea nffce, e n adc, b hede haeecn. Inea nffce,
NewY a ha haangedheBgAenbecng
hef ajor USciobanmo bIicmoking, oIawran fa,
andreqirerearan oo kiIojoIe con. Oher ciie have
nowenacedimiIar Iaw. AndevenwhenBIoomberghan` goen
hi wa-heaIe Iimi onerizedof drink fizzIedincor
-he` madei harder for eoIeobefa, dmbandha. -he` madei harder for eoIeobefa, dmbandha.
ML
LOOMR
HEL1H J0N
LE 0
E
H S0KE
JcE HJqn&r nn
ELc HJqn&r nn U
cL HJqn&r nn c
L HJqn&r nn cc
yea. Have
you ax veed
a a uvey ua
peoae a, ay
D Jay ey, a exe-
e ad po ee
uo a ego
ae vey.
y e Beep e app
ee, ue), e-
ae you ax
aed o you e
dog a ue u.

SEX
J7 ou touch her breasts for
the very f|rst t|me
Pbil, oqe 28: My beort wos bom-
merinq onJ I stoppeJ breotbinq
for, like, o minute. I wos Jizzy but
byperconscious. 1ben I remem-
bereJ to breotbe oqoin.
Notionol Geoqropbic
Ployboy Porncanreare
a young manfor fhaf under-fhe-
jersey momenf. For mosf eoIe
inour cuIfure, sex requires vuI-
nerabiIify, says Dr JusfinSifron,
a sexuaIify researcher af Widener
Universify. Thaf firsf momenf of
infimacy is hearf-ounding. Buf
fhe fhriII of newexeriences
fades. Try confining nudify fo
sexuaI encounfers. Thaf way,
says Sifron, her breasfs wiII
refainfheir sexuaI ower.
E7 You d|scover masturbat|on
Dove, oqe 42: No pompblet
exploineJ orqosms - tbe builJ up,
tbe finol rusb, tbe exbilorotion. Or
tbe mess. 1be first time I brouqbt it
on, it scoreJ tbe livinq bejesus out
of me. I loy tbere porolyseJ, eyes
wiJe, breotbinq fost. I knewtbot
sometbinq epic boJ just boppeneJ.
SuJJenly, tbe worlJ wos for more
complicoteJ tbon IJ tbouqbt -
onJ quite o bit weirJer too. Also:
reolly, reolly owesome.
c7 Your f|rst "rea|" k|ss
Louro, oqe 2: He wos o first teom
ruqby ployer. I wos 1; be wos 18,
onJ bis sexuol bistory - extensive,
I wos sure - intimiJoteJ me. As we
moJe out, my nerves bubbleJ over
in o louqb - o full-on quffow.
Vbot ore you louqbinq ot? be
soiJ, sbockeJ, tben oJJinq witb
opoloqy: Its my first time kissinq
o qirl wbile sober. SuJJenly I
knew: tbis cool quy wos just os
terrifieJ os I wos. It wos o revelo-
tion tbot corrieJ me tbrouqb mony
otber firsts. If Imnervous, my
portner probobly is too.
7 Your f|rst re|ect|on
Haens foevery guy. WeII, maybe
nof CIooney. Whaf maffers is whaf
youdowifhif. Thaf feeIing of
frusfrafionis exfremeIy forma-
five, says Brandy EngIer, a sex
fheraisf. If rejecfionconfinues,
she nofes, some guys sfarf seeing
womenas fickIe or feasing. Thaf`s
nof you, righf? FaiIures are han-
foms; make fhemdisaear.
Connecf wifhfhe womanwhois
here wifhyounow, says EngIer.
c7 You |ose your v|rg|n|ty
(f|na||y)
Whena womansays, 'I wanf you
foo` for fhe firsf fime, if`s incredi-
bIy vaIidafing, says EngIer. Thaf`s
nof fosay if wiII be enfireIy safisfy-
ing. Who`s greaf af anyfhing fhe
firsf fime fhey fry if? Buf if your
firsf arfner seems indifferenf or
doesn`f cIimax, if canbe devasfaf-
ing. Puf if ouf of your mind.
Womenhave fheir ownhang-us
andsfruggIes inbed, EngIer says.
Sex. Nofhing is more breafhfaking, fhriIIing or consequenfiaI ina guy`s Iife.
Excef maybe aneic five-a-side game or a near-deafhexerience ona mounfain
bike. Buf reaIIy, affer fhe game or back infhe car, whaf you`re fhinking is: Now, if I
boJ qreot sex, tbis woulJ be tbe perfect Joy. Like fomafo sauce for your hof chis, if`s
fhaf imorfanf. Infacf, sex is fhe secref sauce fhaf gives aduIf Iife ifs saIf and savour.
And if`s usuaIIy enjoyed insemi-secref by youand your beIoved - however femo-
rary or Iong-Iasfing fhe Iiaison. Buf rivacy Iimifs your chance fo anaIyse, share
highoinfs or harvesf Iessons. Thaf`s why we gafhered fhese fiIfhy, fanfasfic sfories
- menand womenbreaking downfheir sexcaades info defining momenfs, from
orgasms fo embarrassmenfs. If`s a confessionaI orgy fhaf ufs sex inersecfive.
And my, fhe viewis fine.
L7 She teaches you some-
th|ng - w|th her body
Morc, 28: In my first yeor of
vorsity, my qirlfrienJ took it upon
berself to teocb me o fewtbinqs (I
wos tbe virqin in tbe relotionsbip).
Ve storteJ bovinq sex, onJ one
niqbt sbe oskeJ if I wonteJ to try
Joqqy-style. Obviously, I oqreeJ.
1ben sbe flippeJ open tbe Joor of
ber cbeop university-issue cup-
boorJ onJ onqleJ tbe mirror so we
coulJ wotcb. After tbis experience,
our kinkiness just snowbolleJ.
Lef her Iead: researchers inAus-
fraIia frackedyoung women`s sex
Iives for a year andfoundfhaf as
fhey gainedexerience, fhey aIso
gainedbody confidence andfeIf
more enfifIedfoIeasure. Makes
if easier onyou, righf?
Encourage her foshare whaf
she wanfs fodo. Askher, 'Whaf
have youaIways wanfedfofry buf
haven`f?` suggesfs EngIer. Now
you`re nof her sfudenf -you`re
fhe guy whofuIfiIIedher fanfasy.
7 You br|ng her to c||max
Seeing her body infhe fhroes of
Ieasure is Iife-changing. You, fhe
big sfud, acfuaIIy hadsomefhing fo
dowifhif. Menare sociaIisedfo
care abouf achieving goaIs and
fheir erformance, says Sifron.
Over fime, reeafedachievemenf
Ioses some of ifs charge, sofocus
onfhe subfIe changes: PIace a
handonher abdomenfofeeI her
eIvic confracfions, eseciaIIy if
fhey`re fromcIiforaI sfimuIafion
andyou`re nof inside her, says
Sifron. Lay your headonher
chesf fohear her hearf beaf fasfer.
Or fry sfanding uwhiIe you`re
having sex soyoucanfeeI fhe
weakness inher knees.
c7 You rea||se that women are
horny, |ust ||ke you are
Sorob Colonno: One niqbt, wben I
wos o bortenJer, I qrobbeJ some
Jrinks witb o customer ofter work.
His only conversotion topic wos bis
biceps - but reolly, be JiJ bove nice
biceps. I JeciJeJ IJ bove sex witb
bim. Amutuol frienJ worneJ me
tbot be woulJnt moke o qooJ
boyfrienJ becouse be wosnt
qreot ot tbinkinq.
But I just wonteJ bis obs on top
of me - ot bis ploce, not mine. I
wonteJ everytbinq to occur in one
niqbt, wbere I woulJnt bove to risk
bis wontinq to bonq out in tbe
morninq or, worse, enJure on owk-
worJ breokfost witb bimeotinq eqq
wbites onJ spinocb onJ me Jrink-
inq too mony BlooJy Morys so I con
finJ sometbinq to tolk obout. I boJ
my fun, onJ tben I snuck out once
be fell osleep.
1be next time be come into tbe
bor, be oskeJ for my pbone number.
Ve Jont bove to Jo tbot, I tolJ
bim. 1be sex wos fun; lets not ruin
it. I felt liberoteJ. - CoIonna is fhe
aufhor of Life As I BlowIt and a
wrifer for Cbelseo Lotely
Learn|ng
Curves
The Wow
Years

our f|rst t|me w|th
a sex toy
MoJeline Holler: Um, MoJeline,
wot is tis? e oskeJos e rm-
moqeJtroqmy beJsiJe toble for
oconJom. I knewwot eJfonJ;
I colJeor it mminq. Vos e
beinqsorcostic? Vos e intriqeJ?
I jst encoroqeJimtoploy. Vibe
inonJ, simltoneosly kissinqmy
neck, e seemeJlike opro, qently
troilinqit over my breosts, Jownmy
torso, betweenmy tiqs. Bt ofter o
fewmintes, tis tontolisinqpot
went nowere -fost. Spoiler olert:
e reolly JiJnt knowwot e wos
come to oqree wit me: lifelonq
portnersip is qreot... bt lifelonq
monoqomy is o stretc. en my
opportnity come. Vot Jo yo
wont for yor birtJoy? my frienJ
Niko oskeJ. Girl sex, I soiJ. A
tbreesome! I loqbeJ, bt wben
sbe tocbeJ me, my boJy plseJ.
Ct to or flot. My bsbonJ pt
on o recorJ wbile Niko crowleJ
onto my lop, focinq me. 1broqb
tbe crtoin of ber boir I coqbt my
bsbonJs tbmbs-p. 1be rest
boppeneJ in flosbes. Sbe onJ I in
tbe sbower, tben on tbe floor. 1be
tbree of s in o tonqle of limbs.
MiJ-oct, I coqbt my bsbonJs
eye onJ qrinneJ. Srprisinqly,
I felt boppy tbot be wos bovinq
tbis experience onJ not jeolos.
It wos sometbinq to bolJ on to,
o lesson os or Jote tippeJ ber
beoJ bock in orqosmic bliss.
You open her eyes
to someth|ng ent|re|y new
Elisso, oqe 29: I imoqineJIJ
one Joy be experienceJonJ
powerfl, oble to enjoy tbe erotic
inflence of my boJy. InsteoJI wos
sexolly inbibiteJ-ntil obisexol
womonI knewwrote my eiqbt-worJ
Joinq. I qess I ossmeJyoJ
jmpinonJsbowme tbe ropes, be
soiJ. SoI JiJ. Ve loqbeJ, we
leorneJ, we qot over it, onJwe qot
off. -IIer is fhe USMens Heoltb
GirI Nexf Door oIumnisf
You try someth|ng crazy -
and |t's amaz|ng
Bocbel, oqe 28: I JoteJ women in
vorsity, so tbe iJeo of o tbreesome
seemeJ notrol. Bt Imo morrieJ
womon, onJ witb morrioqe comes
jeolosy. So I boqbt books obot
non-monoqomy onJ forceJ my bs-
bonJ to reoJ tbem. Eventolly be

X
y: Your minJbos olock
onyour c"!t. Sbe tolJme to Jo olot
more mosturbotinq, fontosisinq
onJwritinq onJJrowinq my own
porn. Sbe tolJme I neeJeJmore
secrets, reolly nouqbty ones. I
sboulJossert my riqbt to pleosure...
to myself. Once I mostereJwbere
onJbowI wonteJto be toucbeJ, I
coulJqive Jirectionto someone else.
Sbe belpeJme re-creote sex from
my point of viewonJunlock my
mentol cbostity belt -operspective
tbot coulJmoke sex better for me
onJmy portner. 1bis knowleJqe is
osure potbto bliss.
cc 7
Y J I H VKL
LUY 0 Y "J L0V Y0U"
Jc7
IY U0HN UJ
ce: eHarmony

Percenlage of men who w|sh lhey
hadn'l had casua| sex
Source: chives of $exua| Behavior
Percenlage of guys who have had
15 or more parlners
Source: CDC
Percenlage of men who lh|nk sex |s beller w|lh an emol|ona|
connecl|on lo lhe|r parlner
Source: Durex
-F|ve
Percenlage of men
who say lhe|r besl
sex was w|lh an ex
E
Percenlage whose
besl sex |nc|uded
a new or unusua| acl
Source: Lovehoney
EL
Percenlage of men who
say fee||ng a woman c||max
was a sexua| lurn|ng po|nl
Source: MH survey
J
dseeking assisfance
canbe foo. Sochange fhaf:
researchers inCanada suggesf fhaf
eroficising freafmenfs for erecfiIe
dysfuncfioncanimrove fheir
effecfiveness (andaf fhe same
fime, make youfeeI Iess weird
abouf resorfing fofhem). Treaf fhe
IiffIe bIue iII Iike a foy: oone-
during romanfic acfivifies Ieading
ufosex -infuII viewof your arf-
ner. Thaf way, you`II sfarf foassoci-
afe if wifherofic enhancemenf
Iinkedfoyour arfner, andbofhof
youwiII see if as a signaI of whaf`s
focome, fhe researchers say.
JE7 Your re|at|onsh|p h|ts a
sexua| dry spe||
Mott, oqe 28: GettinqmorrieJwos o
Jefininqpoint. It enJeJmy sexlife.
Dry seIIs feachyouhowfo
confinue eroficising your arfner
whenfhe ri-your-cIofhes-off
assionfades. WhenyouIive
wifha woman, if`s easy fo desexu-
aIise her, says EngIer. Howdo
yousexuaIise a womanwho`s
PMSing? Or doing fhe dishes?
EngIer`s suggesfion: infhaf Iess
fhanaffracfive momenf, creafe a
sexy sfory abouf her. Imagine
faking her hair down, disrobing
her, and doing if infhe kifchen,
says EngIer. Sfarf asking yourseIf,
'Whaf couId I do fo her, righf now,
infhis room?` Thenfry if.
Jc7 You can't get |t up
Maybe EDsfrikes whenyou`re 8u.
Or maybe you`re a Iucky guy whose
rodis saredunfiI he`s u. Eifher
way, having a Iimenis is embar-
Troub|e
J7 You do someth|ng that
you w|sh you hadn't
Tim, 8u: Dont qet JrunkonJmoke
out witbstrippers or youll qet colJ
sores.
Some of men`s fosexuaI regrefs,
according foa UCLAsfudy: cheaf-
ing, having sex wifhsomeone fhey
were nof affracfedfoandhooking
uwifha coIIeague. Doa IiffIe
seIf-refIecfion, EngIer suggesfs.
Ask, 'Whaf didI reaIIy wanf?`
If`s onIy whenyoufigure ouf fhe
why fhaf youcanavoida reeaf
erformance.
Jc7 You put the "ex" |n sex
Tonotbon GolJstein: At 18 I lost my
virqinity. For tbe next two yeors I
loveJ my first sex portner possion-
otely onJ, often, insonely. About o
yeor ofter we split, sbe oskeJ to
meet up. Drinks witb on ex seemeJ
so oJult onJ civiliseJ. Ve met in o
pork to split o cbeop bottle of wbite
wine. Holfwoy in, sbe inviteJ me to
ber flot, wbicb smelleJ of potcbouli
oil onJ incense. It wos tbe kinJ of
tbinq IJ bove once teoseJ ber
obout, but just tben it felt like I
no lonqer boJ tbe riqbt.
Sex boppeneJ eosier tbon it JiJ
wben we were toqetber, perbops
becouse it wos nowunburJeneJ by
love. It wos like o moqic trick Jeci-
pbereJ. Vbere once tbere wos tbe
supernoturol, nowtbere were only
wires onJ mirrors. 1bouqb tbe coll
of tbe post is owfully ollurinq, its
perbops best not to qo bock,
becouse wbot is o moqic trick witb-
out tbe moqic? - GoIdsfeinis fhe
aufhor of Ill Seize tbe Doy
1omorrow
Impu|ses and
Regrets

SEX
SEX JL0N
J7
|ove
r: I storteJ m motcb-
mokinq coreer in m 8s. 1bots
boI met Pierre," o client bo
onteJ to Jote me. He os Frencb.
He os o boJ bo. AnJ be insisteJ
tbot I come first, eer time. One
bitcb: be olJnt qie me monoq-
om - on ql Jiorce boJ left bim
joJeJ. Bt I stoeJ itb bimfor
for eors, ofroiJ be os tbe best
IJ eer boe, onJ becose I os
bookeJ: be os tbe first mon boJ
qien me on orqosm.
Bt tben I met Tocob." Ve
qickl become eclsie, onJ tbe
se os pscbeJelic - eertbinq
tosteJ better, smelleJ better, mlti-
ple orqosms. Vitb Pierre, it os
jst se; bt Tocob onJ I moJe loe.
Vb? Becose Pierres refsol to
commit limiteJ s to one kinJ of
se: book-p se. Bt itb monoq-
om - bicb, b tbe o, Joesnt
olos meon morrioqe - o enjo
o bole men of se: poke-ber-in-
tbe-morninq se, stresseJ-ot se,
onqr se. Vortb tbe oit, riqbt?
is fhe sfar of Tbe Mil-
lionoire Motcbmoker
"Portners nomes ere cbonqeJ
EU7 Your f|rst one-n|ght stand
Mike, oqe 26: 1be bor os pockeJ,
onJ I os ploinq o iJeo qome;
I osnt tbere to meet onone. Bt
tben o bonJ qroeJ m bocksiJe.
I trneJ to see o beotifl omon,
olJer tbon I os, lookinq me
Love and
Other
Myster|es
Jirectl in tbe ees. IoskeJ if sbe
onteJ to plo Biq Bck Hnter.
No, reoll. After o feqomes - onJ
o fecocktoils - I os on o street
corner, otcbinq ber climb into o
cob. 1ben sbe trneJ onJ qoe me
tbot qoe. Fort-fie mintes loter,
I os nJer tbe Jet on ber beJ,
onJ sbe os on top of me. 1bis
osnt fmblinq orsit se. Sbe let
me knoeoctl bot sbe onteJ:
tocb bere. Bite. HorJer. Ve neer
spoke oqoin, bt sbe cbonqeJ me.
If I colJ bonJle ber - o qorqeos
omon 1 eors m senior - I kne
I colJ bonJle qirls m on oqe.
Sbe took me ot of m seol
comfort one, onJ I come oo
o more confiJent mon.
EJ7 You need to |mprov|se
Micboel, oqe 86: 1beres o se trop
most men Jont see cominq - tbink-
inq obot se os o series of rqent
eents leoJinq to penetrotion. I
JiJnt reolise tbis ntil oqe 8,
ben I JoteJ o omon bo boJ
berpes. Vitb tbe possibilit of pen-
etrotion set osiJe, o neseol
lonJscope openeJ p. I leorneJ
tbot tbe pocket beteen ber pper
lip onJ qms os intensel sensi-
tie, olmost orqosmic. I reoliseJ it
trneJ me on to moke smoll tolk
bile I mostrboteJ. Hoinq ber
boer oer me itbot eer tocb-
inq - ber breosts, lobio or btt
centimetres fromm foce. Or
pbsicol pleosre JepenJeJ pon
openinq smoll neports of or-
seles - onJ I reoliseJ tbot se con
be fonJ in olmost ontbinq if o
jst look for it. 1be seorcb is its
on reorJ.
EE7 You surpr|se her (|n a
good way, for once)
Opbiro Eisenberq: M blinJ Jote
os itb o q bo neeJeJ cbeer-
inq p. Fine. 1ben I sobim:
tbinninq blonJ pontoil, eorinq
o tee probobl ocqireJ fromon
office promotionol eent. He tolJ
me be os trinq to qet oer bis e,
bt it os toqb, o kno, since
tbeJ boJ o bob toqetber. I oskeJ
bot be JiJ for o liinq. Postr
cbef, be replieJ. SJJenl, be os
JL7 You rea||se sex doesn't
have to be ||ke |t |s |n the
mov|es
Bocbel, oqe 87: M bofrienJot-
eiqbs me b olmost 9kqonJor
boJies Jont fit notroll toqetber.
VbenImontop, for instonce, I boe
tobolonce m boJ corefll. Se
Joesnt jst boppen. Vee boJto
eperiment -olot. Ve fonJor
position: me ontbe eJqe of tbe beJ,
bimstonJinq. Ve incorporote se
tos. Ve broinstorm. AnJe loqb
onJboe fn, eenif e boe totr o
fetbinqs before sometbinqorks.
J7 You surv|ve an ep|c
embarrassment |n bed
AnJre, oqe 2: One ofternoon, m
qirlfrienJonJI retreoteJtom beJ-
roomfor opost-simromp. I
JeciJeJtoeer fromor norm-
qiet, qickmissionor. Close or
ees, I tolJber. I ceJpKone
Vests HeorJEmSo onJ
climbeJ ontopof ber, tbrstinqonJ
qrntinqtotbe beot. I epecteJ
loqbter onJmobe onorqosm.
InsteoJ, sbe psbeJme ot of beJ
onJkilleJtbe msic. Lesson: cleor
on role-ploinqiJeos beforebonJ-
onJclorif bos ploinqbo.
Jc7 You have sex |n pub||c
Teff De: I JiJnt lose m irqinit
ntil oqe 21, onJ een tben I
tboqbt GoJ olJ smite me for
not beinq morrieJ. Vbicb os b
m minJ os in oerJrie ben ber
boJ onJ bonJs onJ lips moJe
cleor ber intention to boe se - in
tbe toi. I tboqbt, 1beres no o
tbis Jrier cont beor s! Or see s!
Bt ofter, I onJereJ: b is beinq
sofe onJ normol not jst colleJ
borinq? Vb is it sltt onJ
not ecitinq? M conclsion: life
onJ se erent creoteJ to be bor-
inq. - Dye is a sfand-u comedian
W II gr ff fr ws somfng ouf Cmronz`s W II gr ff fr ws somfng ouf Cmronz`s
ry - fhe guy`s girI wifh aneasy Iaugh, greaf affifude and end-
Iess Iegs. Nowshe surrises us inserious roIes and makes chick
fIicks wafchabIe. She`s our skinny-yef-shaeIy ideaI, buf more
imorfanf, we wanf fo hang wifh her. Being funny, engaging,
accessibIe is sexy, she says. PeoIe offensay fo me, 'You`re jusf
whaf I fhoughf you`d be Iike.` Thaf`s such a nice fhing. whaf I fhoughf you`d be Iike.` Thaf`s such a nice fhing.
CMRON
DIZ

t I blusbeJ os be
JescribeJ folJinq fine loyers of
pbyllo Jouqb JrizzleJ witb rosp-
berry confit. NowI sowsomeone
wbo wos interestinq, occom-
plisbeJ, even oJmiroble. AnJ I
went bome witb bim. 1bis mon
boJ tbe most oJvonceJ toucb Ive
ever experienceJ. He set tbe bor
for oll my future encounters. -

ScrewEveryone: Sleepinq
My Voy to Monoqomy
ou say, "I |ove you"
Stewort, oqe 6: Best not to blurt
tbose worJs out in o bout of post-
orqosmic 1ourettes. Abetter
time: wben you woke up toqetber,
mereJ, Ob... I just... love you. If
kinky leoJs to conception, tbenyou
moy one Joy foce tbe question,
DoJJy, bowwos I born? onJ
bove to responJ, Vell, Mommy
wos... pretenJinq to be obostoqe...

1be PrescriptionErrors
Hav|ng sex w|th your |ast
partner for the f|rst t|me
Poul, oqe 28: It wosnt until our
tbirJ Jote tbot I tbouqbt obout
bowMwoulJ look nokeJ. Vitb
otber women, tbeir nuJe boJies
boJ been my first tbouqbt. It
wosnt tbot MJiJnt bove o boJy
wortb fontosisinq obout. Sbe just
never qove me tbe cbonce: Jurinq
onJ it reolly Joes feel like bome.
Nowqo moke ber breokfost; reol
love is on everyJoy tbinq, like
eqqs over eosy. AnJ over onJ
over onJ over, eosy.
Hav|ngsex to
make a baby
Cborles Demers: Vbenmy Jeor
wife onnounceJtbot we were
expectinq, it siqnolleJtbot five
montbs of nervous, self-conscious
sex boJcome to onenJ. I boJnt
beenoble to reconcile lust witb
mokinq oboby. It psycbeJme out.
I coulJmonoqe only wbolesome,
PG-18sex. I JreoJeJtbe niqbt my
wife miqbt soy, 1olk Jirty to me,
to wbicbI coulJonly bove stom-
our first Jote, ber eyes woulJnt let
me look onywbere but into tbem.
Or I woulJ wotcb ber lips os sbe
spoke onJ imoqine kissinq tbem-
but notbinq more. 1be rest woulJ
come. It took onotber montb
before we boJ sex - qreot sex, but
sex tbot wos Jifferent fromony IJ
experienceJ before. Sex witb your
lost portner - tbe womon you
bope to spenJ tbe rest of your life
witb - corries o sense of potience.
Youore more tbe imperturboble
bunter, lyinq in woit for it, tbon
tbe cboser. 1be lust persists, but
its fuelleJ by on ombition for
intimocy. AbotcbeJ ottempt is no
lonqer o Jefotinq Jefeot. 1beres
tomorrowonJ oll tbe Joys ofter.

cWILLIMS
PHOTOGRPHS
GUIDO VITTI
P. 130

25 |ngre|ents en|ess poss||||t|es:

stok your k|then w|th these me| mkers
n you'|| |wys knowwht's for |nner

osf meneIieve fhf if
fhey find fhe righf reie,
dinner wiII furnouf
erfefIy. Buf fhe frufh
is, wifh fhe righf foods
you don`f evenneed
reie. If you ook wifh
fhe sme ingredienfs
ginnd gin, you
Iernwhih ofher foods
Iy weII wifh fhem;
soonenough, you`re
freesfyIing your own
invenfions. Thf`s how
we deveIoed fhis Iisf of
26 II-sfr essenfiIs - y
drwing fromour own
kifheneihnies. Sfok
fhese fimesving sis
inyour nfry, fridge nd
freezer, nd you`II evoIve
from mnwho knows
whf fo ook info mn
who knows howfo ook.
Ths |fy greens don'l lurn lo
mush when frozen and lhey defrosl
w|lh a qu|ck r|nse |n a co|ander.
hdd ka|e lo scramb|ed eggs,
sl|r-fry w|lh shr|mp and carrols, sau-
le w|lh a sausage, mushrooms and
wh|le w|ne, or b|end |nlo smoolh|es.

They're f|rm and lasly slra|ghl
from lhe can and equa||y de||c|ous
who|e, mashed or pureed.
Dr|zz|e w|lh o||ve o|| and
roasl w|lh curry-seasoned cau||f|ower
or mash w|lh cr|sp, chopped
bacon for a s|mp|e s|de.

Br|ghl-lasl|ng, |usc|ous and
sweel, canned lomaloes beal fresh
ones 10 monlhs oul of lhe year.
Make a s|mp|e lomalo
sauce by crush|ng lhem by hand
|nlo a fry|ng pan w|lh a hunk of buller
and some sa|l before s|mmer|ng.

These larl bul sweel berr|es are
more f|avourfu| (and more affordab|e)
lhan mosl oul-of-season fru|l.
S|mmer lhe berr|es w|lh a
spoonfu| of sugar lo make a lopp|ng
for oals, yoghurl or |ce cream.
Or b|end from frozen |nlo shakes.

J
c
E

c
They're a sandw|ch's besl fr|end,
bul you can a|so dep|oy lhe|r crunch
and sour ac|d|ly |n a range of mea|s.
Sl|r chopped p|ck|es |nlo
mac and cheese before bak|ng, m|x
w|lh mayo, pars|ey, pepper and
|emon ju|ce for super|or larlar sauce.

Made from fermenled w||d
anchov|es (no, wa|l - hear us oul),
f|sh sauce adds r|chness lo foods.
hdd a dash lo prawn sl|r-fry,
lurkey burgers or B|oody Marys,
or add a dash lo make a Caesar
sa|ad dress|ng pop.

Jusl a spr|nk|e of lhese b|g,
bo|d sa|l crysla|s |ends chef-ca||bre
po||sh and an amaz|ng crunchy
lexlure lo any d|sh.
Spr|nk|e |l over seared sleak,
roasled ch|cken or pasla d|shes.
hnd lry |l on choco|ale |ce cream.

Th|nk of lh|s nully-lasl|ng cured
meal as h|gh-c|ass sa|am|.
Layer |l on a sandw|ch, loss
a coup|e of s||ces |nlo pasla, wrap |l
around a me|on, dr|ed dales or pear
wedges for an |nslanl appel|ser.
Or, he||, eal |l oul of lhe package.

ll's anolher fermenled brew

lhal adds a wa||op of sa|ly umam|
lo a surpr|s|ng range of d|shes.
hdd a shol lo sauleed mush-
rooms, carame||sed on|ons, sleak
mar|nade or your nexl balch of
beef or vegelar|an bo|ogna|se.

h wedge of Parmesan slays
fresh |onger lhan lhe pre-graled sluff.
Tasles beller loo.
Crale |l |nlo a v|na|grelle or
mashed polaloes, shave |l onlo a
p|zza or pasla, or spr|nk|e |l over sau-
leed squash and gr||| unl|| go|den.

c

JU
L

I00I
J
Ec
EE
E
Ec
JJ
o f|nd an affordab|e
boll|e of exlra-v|rg|n, so use lhe same
one for cook|ng and dr|zz||ng.
M|x a g|ug w|lh sea sa|l, pepper
and chopped fresh herbs for d|pp|ng
bread. hdd m|nced gar||c lo lh|s for
a s|mp|e sauce for a|| k|nds of d|shes.

Jc
Buller's m||d cream|ness makes
|l an |dea| season|ng carr|er.
Comb|ne cup soflened
buller w|lh chopped fresh herbs, a
c|ove of m|nced gar||c and a dash
of Tabasco. Slore |n lhe fr|dge, ready
lo lop eggs, sleak or gr|||ed sa|mon.

JE
hny savoury mea| can benef|l
from bacon's smoky r|chness.
Chop and fry a few slr|ps lo
sl|r |nlo sauleed sp|nach, fr|llalas,
or mashed sweel polaloes, com-
b|ne w|lh sauleed on|ons and bread
crumbs lo sluff mushrooms.

J
ll's surpr|s|ng|y usefu| |n a range
of hs|an-sly|e d|shes.
B|end cup PB w|lh 2lbsp
waler, 1lbsp honey, 1l bsp soy
sauce, 1lsp r|ce-w|ne v|negar, lhe
ju|ce from ||me, and crushed ch||||
f|akes. Use as a mar|nade.

Jc
Tang|er lhan sour cream or mayo,
Creek yoghurl |s a|so r|cher and more
versal||e lhan regu|ar var|el|es.
M|x w|lh pars|ey and |emon
ju|ce for a hea|lhy ch|cken w|ng d|p,
comb|ne w|lh Tabasco and cor|ander
for a lopp|ng on Mex|can fare.

JL
Saule meal and vegelab|es and
a|| you have |s a p||e of food. rap
lhem |n lorl|||as? You have a feasl.
For ench||adas, arrange
f|||ed lacos |n a bak|ng d|sh, lop
w|lh sa|sa and graled cheese,
and bake unl|| bubb||ng.

Jc
Because |l beals MSC-packed
slock, wh|ch |s a sa|l ||ck, cubed.
S|mmer nood|es, r|ce or
beans |n brolh w|lh vegelab|es for
a fasl soup, dep|oy brolh |n slews
or as a f|avourfu| ||qu|d for bra|s|ng.
ll's greal for basl|ng pou|lry loo.

J
The earlhy lasle of who|ewheal
pasla slands up lo robusl sauces
even beller lhan lhe wh|le sluff does.
S|zz|e chopped canned
anchov|es and m|nced gar||c |n
o||ve o||, and loss w|lh who|ewheal
pasla and breadcrumbs

J
e||, because s||ced, |l's jusl
lhe grealesl lh|ng.
Make an eggy, bourbon-
sp|ked French loasl breakfasl,
crusly, lomalo-lopped bruschella,
or gooey gr|||ed prosc|ullo-and-
Sw|ss cheese sandw|ches.

Cround from smoked-dr|ed
Span|sh peppers, lh|s polenl powder
de||vers a ser|ous dose of earlh|ness.
hdd |l lo ch|cken or nuls before
roasl|ng, spr|nk|e on gr|||ed f|sh,
sauleed polaloes and popcorn,
use |l lo add deplh lo m|nce.

D|jon packs ac|d|ly lo cul

lhrough r|ch, dense d|shes.
hdd a spoonfu| lo home-made
mac and cheese, loss w|lh carrols
and a b|l of honey pr|or lo roasl|ng,
or spread on loasl as parl of a k|||er
s||ced beef sandw|ch.

Magg| slea|s a|| lhe allenl|on,
bul lh|s we||-ba|anced sauce b|ends
lhe b|le of gar||c w|lh lhe k|ck of
ground ch|||es.
ll's ba|anced heal |s awesome
alop eggs or |n a mar|nade for pork
or ch|cken w|ngs.

Loaded w|lh heal and fresh
f|avour, sa|sa |s ready-lo-go sauce.
Cook eggs |n a s|mmer|ng pan
of sa|sa, sl|r some |nlo ch|cken soup
and lop w|lh corn ch|ps for a s|mp|e
Mex|can soup, sl|r-fry prawns w|lh
sa|sa and serve over r|ce and beans.

Sp|cy, sweel, langy, smoky -

barbeque sauce boosls a range
of f|avours few cond|menls can beal.
Sp|ke v|na|grelle w|lh |l and
dress a sa|ad of roma|ne |elluce,
fela cheese, lomalo sa|sa, beans
and gr|||ed ch|cken.
QSauce
at oundat|ons Super Standbys |avour Sav|ours d | S S db | S |
EU
WY These hearly gra|ns slay
chewy and f|rm, so |l's greal
for make-ahead d|shes.
US T hdd |l lo m|neslrone or
make a gra|n sa|ad w|lh roasled
mushrooms, ka|e and bullernul,
or serve a|ongs|de beef slew.
arro or Bu|gur Wheat
ooun
rns o
uoua
s a s|
rs aan
au|s oro
soa ou
ana onno

D SNE
POTOPS
DEN SDO
P

Mov|g h ofl qu|s jusl lhl -

ov|g. ho|g lo llsh Cou|ly
uvy pop| who |ol fo lh|
ho pov| hv h|gh oo|
o|||ly lh lhos who sly. Culg
fo xp| hs |ow povly |x of
lw 0% 25% ul lh pov|s
ou |l hv povly |v|s s h|gh s
79% - k|g Culg g|o| gl.
rave| ||ght."

l guys v ovpy. Bul lhy |so

kow wh qu||ly |s wolh py|g p|u
fo. p | oy o you osl usfu|
g lh sp | l| psv|g |l.
|lh |uk |l w||| v w oul.
"I spend when |t matters."

you v|op l|l o sk||| us |l

lo l fo jusl oul ylh|g you -
||k|.o |s suh s|l lo o so. L|kl
|s lh wo|'s |gsl pofss|o| lwok o
lh lll ||ows you ss lo po-
p| jos ws upls |s|ghls lhl
h|p you gl l whl you o.
"I'ma resource."

ou y |y kow lhl opl||sl|

ll|lu |s goo fo you h|lh. Bul Duk
U|vs|ly sluy fou lhl ol opl|-
|s |s |so sso|l w|lh goo f|||
|s|os suh s sv|g o py|g
|l |||s o l| hv|g |og
f|||-p||g ho|zo. ll's |so sso|-
l w|lh wok|g |og hous xpl-
|g lo l| |l olh of wh|h h|p su
su l|l.
"My future |s br|ght."

h "ll|lu of gl|lu |pov ol

o|y jo sl|sfl|o ul |so you pfo-
sys . |olhy C||wy ulho of
. Fous |ss o lh
po|s w|lh you jo o o |ls -
f|ls lo you you oss o||gus uslo-
s lh ||k. ow us you jo lo
|pov you |pl o lhs pop|. h|s
s |g|ly ol|vl|o lo you wok
C||wy sys.
"I'm|ust happy to have a |ob."

The oadfo ichi Iiffeedwifh
ifhy advice and gIib maxim
abouf weaIfhanducce. Mof
of fhemae afenfIy obviou -
enankIin enny aved
i a enny eaned wiII fake you
onIy o fa, affe aII. uf ofhe
canoeI youfowad- if
youacf onfhem. e uuaIIy
aume fhaf kiII mofivafion,
anddive ae fhe mof imo-
fanf defeminanf of ucce,
ay CaoI weck, a ychoI-
ogif af SfanfodUnivesify who
sfudies wokIace dynamics.
Nowwe knowfhaf beIief and
mindsef ae offenaf fhe heaf of
fhaf dive. The way we infeef
evenfs is femendousIy infIuen-
fiaI. To findfhe affifude adjusf-
menfs fhaf wiII fake you
fafhesf, eadon.
UL
JU
U
JJ
Uc
JE
U
Jc
"
S
M
A
R
T
I
S
A
S
S
M
A
R
T
D
O
E
S
."
"
I
T
'
S
M
O
R
E
I
M
P
O
R
T
A
N
T
T
O
B
E
I
N
T
E
R
E
S
T
E
D
T
H
A
N
I
N
T
E
R
E
S
T
I
N
G
."

JI|
IJJ|IJ.'




K|onlz, a f|nan-
c|a| psycho|og|sl al
Kansas lale Un|ver-
s|ly. "Peop|e who lake
respons|b|||ly for lhe|r
||ves w||| exam|ne whal
lhey d|d wrong and lry
lo |mprove ralher lhan
b|ame olhers, he says.
hboul 40% of us have
a f|xed perspecl|ve,
Dweck says. Peop|e
who see lhemse|ves
as slup|d, for examp|e,
wonl even lry lo suc-
ceed. Dweck suggesls
adopl|ng a growlh
menla||ly, you'|| work
harder, be more open
lo |earn|ng and obsess
|ess aboul your
se|f-|mage.
Peop|e who be||eve
lhe|r acl|ons have an
|mpacl on lhe wor|d
are more ||ke|y lo work
hard lo change lhe|r
c|rcumslances, K|onlz
says. "Nolh|ng makes
someone w|lh a v|cl|m
m|ndsel more angry
lhan hear|ng lhal lh|s
all|lude delerm|nes
wea|lh, he says. Don'l
be a v|cl|m!
Econom|sls ca|| |l lhe
sunk-cosl fa||acy: we
lh|nk lhe resources
we've pul |nlo some-
lh|ng shou|d he|p
delerm|ne whelher we
keep |l go|ng. h|s sels
us up for major regrel
|aler. he on|y quesl|on
lhal mallers, Nofs|nger
says, |s whelher lhal
nexl Rand shou|d be
spenl e|sewhere.
Research on success-
fu| enlrepreneurs
revea|s lhal lhey're a
lad overconf|denl, says
Dr John Nofs|nger, a
professor of f|nance al
Wash|nglon lale Un|-
vers|ly. Peop|e grav|-
lale lo men who ho|d
slrong conv|cl|ons, he
says. hey have lhe
ba||s lo make r|sks and
rebool afler fa||ure.
h|s |s anolher key
all|lude lhal corre|ales
w|lh wea|lh, K|onlz
says. h hea|lhy degree
of anx|ely around lhe
ava||ab|||ly of money
mol|vales guys lo slr|ve
for |l and prolecl lhe|r
earn|ngs, he says. Peo-
p|e who show v|g||ance
aboul lhe|r money are
a|so |ess ||ke|y lo over
spend or gamb|e.
Learn lo fa|| gracefu||y.
he mosl successfu|
enlrepreneurs and
execul|ves f|rsl own up
lo lhe|r fa||ures, says
Dan|e| Roberls, aulhor
of g
Way To upechage
You Caee. hen lhey
move on by pull|ng
lhe|r heads down and
work|ng hard lo prove
lhemse|ves aga|n.
Men lake loo many
r|sks w|lh money lhal
seems unearned (such
as an |nher|lance or a
lax refund), accord|ng
lo Morn|ngslar. Bul lhal
money |s lhe same as
any olher. o don'l bel
your enl|re w|ndfa|| on
your cous|ns' slarl-up.
pend lhose ZhRs
w|se|y, as you wou|d
any olher cash.
Uc
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LUY UJSI0H
Y
HUGH O'NIL
P. 138

7 |ct |s a forge.











Uc7 |ways wear shower
shoes |n chang|ng rooms.

!
U7 Never te|| someone the|r
setback |s for the best.
h good man neer lr|es lo genl|e
anolher guy's |oss. He s|mp|y bears
w|lness lo h|s wound and g|es lhe
man some pr|acy lo swa||ow whal's
b|ller |n lhe cup. lf you can'l respecl
lhe olher guy's gr|ef, why don'l you
jusl f|nd anolher bar sloo|, furlher
down lhe ||ne?
Uc7 Th|s |sn't the dress
rehearsa|.
Th|s |s your ||fe. Yes, lh|s. R|ghl now.
There's no l|me for napp|ng.
UL7 Women and ch||dren f|rst.
We may be hea|ng lrad|l|ona| gen-
der ro|es oer lhe gunne|s, bul lh|s
ch|a|r|c d|recl|e sl||| slands and
w||| sland, as |ong as we're slron-
ger lhan lhe g|r|s. (P|ease le|| us you
are!) ne excepl|on: |f you're aboul
lo hae your profess|ona| lhroal cul
by a co||eague |n a wrap dress and
hee|s, show no quarler. lherw|se,
you were des|gned lo she|ler lhe
cury and prolecl lhe sma||.
U7 You don't have to
||ke |t to eat |t.
Somehow we'e become decadenl
aboul food. We lh|nk eery b|le has
lo be a porlerhouse p|easure, and
we refuse lo eal foods we don'l
enjoy. Come on! You need h|gh-
qua||ly fue|! Co ahead! Eal broc-
co|| and sp|nach and lomaloes and
squash jusl because lhey're good for
you. You don'l hae lo ||ke lhem and
lhal's why Cod made hol sauce.
Uc7 W|th enough gar||c,
everyth|ng |s freak|n'
de||c|ous!
h bool hee| wou|d lasle good sau-
leed |n o||e o|| and s|alhered w|lh
gar||c. Un|ess you're from S|c||y,
|ncrease your gar||c |nlake.
U7 Never enter a hote| room
w|th a woman. . .
un|ess you're hop|ng |l happens.
Hole| rooms are whal lhe s|slers of
lhe D||ne Compass|on used lo ca||
"occas|ons of s|n. Don'l go |n lhere
w|lh her - no, nol een jusl lo "grab
lhe sa|es k|ls.
JU7 Never use the word
"frank|y".
You're a|ways cand|d, aren'l you?
JJ7 "It's a good day to d|e."
Crazy Horse, a ch|ef of lhe Lakola
S|oux, |s sa|d lo hae used lh|s ex-
horlal|on lo f|re up h|s guys before
lhey look lhe ball|ef|e|d. Hey, |l's
jusl dealh! lf a man ||es bo|d|y, un-
lroub|ed by lhe prospecl of fa||ure,
he can ach|ee lh|ngs a fearfu| man
cou|d neer dream of. Th|s dec|ara-
l|on |s a|so usefu| before l|p-off, a
lough ask, a keynole or any eenl
lhal m|ghl unsell|e a l|m|d man.

The aIe is fhe greafesf underIeveraged

foodassef ouf fhere. If has caIcium, vifaminA, iron
anda joIf of vifaminC, andfhe fibre heIs youfeeI fuII.
Choming makes youseemvigorous andwhoIesome.
Paring one wifhOua`s buckknife canmake evena
magazine designer aear infimidafing.
Eat every app|e
you see.
Being a manis a heII of anoorfunify. Andif breaks our hearfs fosee if squan-
dered. We`re ceIebrafing fhe miIIiondifferenf roads foa fuII-bIoodedguy Iife.
CIearIy, any gender fhaf incIudes bofhNefanyahuandNafaniI isn`f fussy abouf how
yougef fhere. We`re of fwominds abouf ruIes. Mind#I says, Ve Jont neeJstinkinq
rules. Buf mind#2is a confroIIing fye, as in, Hey, witbout rules its beJlomout tbere!
Sowe`ve waIkedfhaf ridgeIine andIimifedourseIves fo26fraiI markers. If you
observe fhese ruIes aIong your way, you`II dazzIe men, deIighf women, insire chiI-
drenandofimise fhe ocfane of your fesfosferone. Ignore fhemand, heII, youmighf
sfiII succeed. Buf fhaf`s fhe fhing abouf ruIes: knowing fhemaIsoimIies knowing
whenfobreakfhem. Andfhaf`s damnmanIy, whichis fhe onIy ruIe fhaf reaIIy
counfs: be a manabouf if.

WTH HD SEE EVERY BLADE OF GRASS BEND

AS THE BRAZUCA WHSTLES OVER T
For more lnformatlon on the DStv Explora, retall speclals and full Terms 8 Conditions go to dstv.com
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JE7 s o
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Loe soles oe l des
s esoe, s ollde, s
oe l , lees le
oe , soe ds e oes s
ssle, s s d ee, y,
s e h oe oes
ls, loo - h|s backyard and lhe
Bard. He |oves h|s whee|s and we||-
|mag|ned dea|s. Car|ng |s lhe key.
h man |s averse lo |nd|fference, h|s
pass|ons buoy h|m up.
Jc7 oour s t t
vs s
True nob|||ly |s eempl from fear.
hnyway, so c|a|med W||||am
Shakespeare 400 years ago.
ll sl||| sounds lrue.
J7 u wo
st ost"
Co|one| Jessup's message |s |mpor-
lanl enough lo over|ook h|s |ack of
manners. h man |sn'l on lhe s|de-
||nes, he's |n lhe game. h weapon
need nol be |elha|. h lrowe| can be
a weapon. So loo can a v|o||n, a weed
whacker, a wh|sk, and even a way
w|lh k|nd words or a slrong s||ence.
Jc7 you'r ot sr
you'r ot o st ou
Though lh|s |s car-rac|ng w|sdom,
we're nol la|k|ng aboul dr|v|ng here,
on|y leenagers and |d|ols dr|ve loo
fasl. Bul a man needs lo push
h|mse|f lo be sure he's nol a|m|ng
loo |ow. Ep|ore some ||m|ls. There's
no need lo be |ess lhan you were
born lo be.
JL7 or
so ot t ot uy
H|s on|y ro|e-mode| v|rlue |s h|s
ab|||ly lo see lhe doughnuls, nol lhe
ho|es. hny foo| can f|nd lhe shorl-
com|ngs |n... we||, jusl aboul every-
lh|ng. Bul a sou|fu| man f|nds lhe en-
erg|es, lhe symmelr|es, lhe e|al|ons
|n... we||, anylh|ng. ll lakes bra|ns lo
nole beauly.
adv|sed wr|ler you never heard of
named lan McLaren back before
everylh|ng wenl d|g|la|, "because
everyone you meel |s f|ghl|ng a greal
ball|e. The lruesl men are lender-
hearled, even |f lhey don'l
la|k lhal way.
E7 sr to w to
r
You need w|||fu|ness lo carve your
||fe. h man ||ves |nlenl|ona||y, a man's
gol p|ans. Whal do you wanl lo ac-
comp||sh? Your goa|s don'l have lo
be h|gh-m|nded or epens|ve, lhey
jusl have lo be yours. h fam||y? h
sk|||? hn offshore secrel? h s|ng|e-
d|g|l hand|cap? h man has lo chase.
hnd lhe grace? We||, you'|| need lhal
when you're lhwarled by your ||m|la-
l|ons or by lhe greal canlankerous-
J7 ts r |ust
part of the tr|p.
They're curves, and lhey s|ow you
down. Okay. Where's lhe nel
slra|ghlway?
Jc7 |n|shed beats perfect.
Who doesn'l have a lhousand |deas
lhal w||| make us r|ch, enhance lhe
wor|d, or jusl be fun? Fa|| as qu|ck|y
as you can so you can gel op|n|ons
lhal he|p. h rough prololype |s beller
lhan lhe one you'|| gel around lo any
decade now.
J7 Never |ook at a menu for
|onger than 90 seconds.
Check lhe sleak, lhe f|sh, and lhe
pasla, and jusl p|ck one, pa|. You've
been lo a reslauranl before, haven'l
you? You're p|ck|ng d|nner, nol a
bus|ness parlner. Order, and lhen on
w|lh |l. hnd spare us lhe fu|m|nal|ons
aboul lhe apr|col g|aze!
EU7 f you can't en|oy the
contrad|ct|ons, you'|| m|ss
out on a|| the fun.
Don'l |ns|sl lhal everylh|ng make
sense. lf you allempl lo undersland
human be|ngs, |f you epecl lhem lo
a|ways behave ral|ona||y, lhen you'||
end up go|ng lhrough ||fe crabby and
veed. Bul |f |nslead you can savour
lhe|r odd, confound|ng humanness,
lhen you m|ghl jusl enjoy lhe
speclac|e lhal we are.
EE7 e ||ke stone.
Yes, lh|s |s lhe eacl oppos|le
adv|ce. (See -21.) Bul from l|me lo
g|or|ous l|me, a man |s uny|e|d|ng.
Ec7 e wary of toughness.
The rea|-men-are-made-of-slee| pro-
paganda |s bad enough for us. Bul
|l's even more lo|c when our d|sda|n
for weakness lrans|ales |nlo ca||ous-
ness. lf you fee| yourse|f be|ng slony
aboul olhers' woes, cha||enge lhal
senl|menl and de||berale|y |nv|le
soflhearledness forward. "Be k|nd,
ness of lhe wor|d. Crace a||ows
a man lo be humb|e when he oughl
lo be, and lo remember how |l fe|l
lo be sma||.
Ec7 Thou Sha|t e ratefu|.
Yes, |l's a commandmenl, hard and
fasl. We pul |l |n b|b||ca| formal lo
scare you |nlo ||slen|ng. ln facl, you
canl be a lopnolch man un|ess you're
deep|y gralefu|. For whal? C|ad you
asked. For lhe g|fl of your gender. For
lhose musc|es |n your back. For lhose
neurons |n your bra|n. For your m|rlh.
Your |usl. Your courage. For your pos-
s|b|||l|es. h man |n fu|| apprec|ales lhe
lw|sl of fale lhal made h|m so slrong,
so cunn|ng, so sla|warl, so a|erl, so
seua||y sk|||ed, so fu||y equ|pped, so
good lo go. L|ve lhe apprec|al|on, by
us|ng |l a||.
f fr rns infoanobsfacIe, if finds ifs fIuidway
aroundor under or whafever if fakes -if`s cIever.
Andif a manadafs, adjusfs, andcaIIs audibIes, he
foocancarve fhe TugeIa fromfofoboffom.

e`s fhe cachwe`dwaf fhave a fhiker, f a screaer -ad e`s fhe cachwe`dwaf fhave a fhiker, f a screaer -ad
e whadafs fay eviref. avig sef records wifhfhe
Sringboks andSfade Franais (before bringing credfoeref-
uaI Six Nafions woodensoonisfs IfaIy), he has feams aroundfhe
worIdcIamouring fohire him. Insfead, he`s doing fhings onhis
ferms, icking fhe one-off gigs he wanfs.Iike faking fhe reins of
fhe WorIdXVagainsf fhe Boks on7 June. fhe WorIdXVagainsf fhe Boks on7 June.
NK
MLLTT
e ||ke water.

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e:era ata |tem. lt'|| |:e a
spart fee| ta jeaas ar c||aas.

guy needs a game

changer hanging in his
wardrobe, IhaI one-
iIem wonder IhaI Iakes
his ouIfiI from "IhaI's
nice" Io "hell yeah".
VersaIile is Ihe buzz
word here, wheIher
you're dressing up your
basics or adding a
casual elemenI Io a for-
mal look. The key is Io
choose someIhing IhaI
works as well and when
iI's layered. Try Iradi-
Iional pieces wiIh
unexpecIed deIailing,
vinIage Iouches or
mixed fabric, such as
reIro sneakers, shirIs
wiIh rusIic accenIs and
heavy kniIs.

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aaats W||| aa| et aetter W|t|
ae, meaa|a aa'|| et ta Wear
t|em aett seasaa, taa. /|| t|e
mare reasaa ta |a:est |a a tap
aa||t pa|r.
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BA8|0








Sunday comforI as iI
can be layered for a
nighI-ouI look. Every-
one will Iell you Io geI
someIhing wiIh a
classic slim-fiI and in a
neuIral colour, we're
here Io Iell you IhaI's
only half Irue. You
could sIick wiIh Ihe
same shade of grey
or you could opI for
someIhing a liIIle more
exciIing - jewel Iones
and vinIage Iouches
will make even Ihe
mosI basic iIem more
exciIing. Same goes
for Ihe sIyle: why noI
Iry a Henley insIead of
a T-shirI, or chinos
insIead of denim?
Paying aIIenIion Io Ihe
deIails makes all
Ihe difference.
8
13
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14
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11
16
12
15
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6
10
13
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wear a |eat|er s|ear||a jac|et
aa a c|ec| s||rt aa aa'|| |ae
t|at 8|are|tc|caa| |aa| sarte.
/a, aa|ess aa're
8amae| | Jac|saa, aa't
ear |t aac|ars.
2541I
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800 M0hk
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8are, Wear|a t|em W|t| a sa|t
W||| a|Was ae smart, aat W|
aat tr t|em W|t| aa sac|s,
caffe se|:ee ea|m aa a
Waa| a|ater far aa e e:ea|a
|aa|! Daaa|e ta|es aaraatee.
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en you need Io
make a big impression,
invesI in one of Ihese
pieces. Think of Ihem
as Ihe big guns, Ihe
wardrobe haymakers
reserved for life's mosI
imporIanI occasions.
|n spiIe of Iheir daring
appearance, Ihese
iIems will wiIhsIand
shifIing Irends - jusI
make sure Io geI Ihem
in a good fiI and qual-
iIy fabric or leaIher. So
shake Ihings up wiIh
unusual iIems like
monksIraps, flaI caps
and harringIon jackeIs.
The mosI imporIanI
Ihing Io remember
here: purchasing an
on-Irend piece isn'I
a risk when you know
whaI Io do wiIh iI.
10
15
13
14
11
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3
5
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11
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Heres here
t g t mke
them ur n
Ben Shermn
8996
C|ks
0860 254 257
DsChem
0860 347 2436
dgrs
0860 692 274
Guess
011 684 1025
Jrdn &Co
021 590 7000
Mr Pr|ce
0800 212 535
O|d Khak|
0860 444 429
Rep|ay
021 418 8507
Stuttafords
011 879 1000
Trenery
021 405 4300
Truworths
021 460 2300
Uzz|
021 460 2300
Zara
021 446 8700

88Ih00h Jk0k
+ 8hL + Jkh8
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!|e jac|et ae|a:e a 8te:e
Vcaeea ets a maera
ta|e W|t| a s|aW| ca||ar aa
|a|am ||a|a.
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FIrst TIme
for verythIng

pa|nfu|, theseprem|ereexper|ences
area|waysmemorab|e

Pecenlage of
men whoe f|l
el of ca whee|
wa moe lhan a
decade o|d

Pecenlage who
al |eal |ol
lhe| v|g|n|ly |n
lhal c|unke
Pecenlage who - g!
- had lo ell|e fo a
hamle o gu|nea p|g: 5
I
Men whoe
f|l pel wa
a pooch
'JJl
The numbe on he
coecad (ouch!)
l1l
Band of lhe aveage
guy' f|l b|ke
| '! |
Numbe of men whoe f|l
lale of lhe |aw wa lhe
eu|l of undeage d|nk|ng

Numbe who owe

lhe| f|l |nlox|cal|on
lo a boll|e of vodka

Un|ucky dude
who neve had
ch||dhood whee|
|
Numbe of men who gol
lhe| ado|ecenl jo|||e og||ng
X-aled Tv |nlead
How al|f|ed he fe|l, on
a ca|e of one lo 10, afle
h| |naugua| |nlecoue
Mol embaa|ng
f|l ceen name a guy
aclua||y haed w|lh u
''lJ'l'Jl`
||
hveage guy' age
when he handed
ove h| v-cad
||
Pecenlage who
ay lhey won
lhe dec||on
|I
hveage guy'
age when he f|l
walched on||ne pon
I
Pecenlage of men
whoe f|l oc|a|
med|a pof||e wa
on Facebook
1|' \J|lJ\
F|l Tv babe lhe aveage
guy |uled afle
| '!
Numbe of
men who
expe|enced
lhe| f|l
cuh al age
|x o younge

Pecenlage of
guy who eaned
lhe| f|l paycheck
a hop a|lanl
Pecenlage who
gol |l ||ng|ng
newpape: 13
Pecenlage who
wa|led lab|e: 6
Pecenlage who
neve woked a
a leen: 5 Olhe job: 56
P
hn exlena| hadd|ve can enue lhal |mage of
you on' f|l occe game don'l gel |ol |n lhe
c|oud. "Mol d|ve w||| |al 10 yea o |onge, ay
w York Times lechno|ogy co|umn|l Dav|d Pogue.
hulomale lhe back-up poce o |l un conl|nu-
ou|y and pay c|oe allenl|on lo f||e exlen|on.
"JPEC and MP3 w||| be f|ne. Bul |e common f||e
- 3-D an|mal|on, genea|ogy, and o on - m|ghl be
unopenab|e a few yea fom now, he ay. "lf you
have lhe opl|on lo expol you f||e |n landad
fomal, ||ke PDF o TlFF, now | lhe l|me lo do |l.
8||V V8Y ||88I
Wanl lo peeve lhe good v|be fom a f|l expe|-
ence? L|m|l how much you la|k aboul |l. Reeach-
e |n Canada found lhal lhe moe peop|e ana|yed
a good expe|ence, lhe fale lhoe po|l|ve fee||ng
d|m|n|hed. "Exp|a|n|ng lun an emol|ona| expe|-
ence |nlo a cogn|l|ve one, ay D Saah Mooe,
an a|lanl pofeo of makel|ng al lhe h|bela
Schoo| of Bu|ne, "and lhal dampen lhe emo-
l|on allached lo lhem. To peeve lhoe eclal|c
fee||ng, |l' belle lo e||ve lhem lhan exp|a|n lhem,
whelhe |l' lhough v|deo, pholo, o a epeal l|p.
I
Pecenlage of men
who lhew lhe| f|l
punch befoe age 11
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Su|u|o|, C|os|u, C|ou|vu|o|uu||,
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Cuvo|us| Suu|o u|u |u |ucu /u||
|o| uo|o ||o|uu|o| co||uc|
Svu|c| C|oup S/ o| 0 ' 200

cu|v|||o|cou
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Su|u|o|, C|os|u, C|ou|vu|o|uu||,
|us|gu|o, Eou|o|uvov, ,go|vu||o,, Cu|u|vu||,
Cuvo|us| Suu|o u|u |u |ucu /u||
|o| uo|o ||o|uu|o| co||uc|
Svu|c| C|oup S/ o| 0 ' 200
C
THE LEAN
MUSCLE
MULTlPLlER
S|ng|e-ArmShou|der Press
Sland w|lh your feel shou|der-w|dlh aparl and "rack a kell|ebe|| |n your
r|ghl hand. (Thal |s, ho|d |l |n fronl of your shou|der w|lh lhe we|ghl resl|ng
on your forearm, e|bowby your s|de.) [A] Press |l d|recl|y above your
shou|der, rolal|ng your armso your pa|mfaces forwards [B]. Pause, and
relurn lo lhe slarl|ng pos|l|on. Do a|| your reps, sw|lch arms and repeal.
S|ng|e-ArmSupported Row
Ho|d|ng a kell|ebe|| |n your r|ghl hand, pa|mfac|ng |n, bend al your h|ps
and knees and p|ace your |efl hand on a bench (or even lhe seal of a
cha|r). Lel lhe kell|ebe|| hang al arm's |englh [A]. Brace your core and
pu|| lhe kell|ebe|| lo your s|de, keep|ng your e|bowlucked [B]. Do a||
your reps, sw|lch arms, and repeal.
Push-up Pos|t|on P|ank
hssume a push-up pos|l|on w|lh your hands s||ghl|y beyond your
shou|ders, your arms and |egs slra|ghl. Your body shou|d forma
slra|ghl ||ne fromyour head lo your ank|es and your h|ps shou|d
nol sag or ra|se al any slage. Ho|d lh|s pos|l|on unl|| your l|me |s up.
Gob|et Squat
Ho|d a kell|ebe|| verl|ca||y |n fronl of your chesl, us|ng bolh hands lo
gr|p |ls "horns (lhe s|des of lhe hand|e) [A]. Brace your abs and |ower
your body as far as you can by push|ng your h|ps back and bend|ng
your knees [B]. Pause, and push yourse|f back up lo lhe slarl|ng pos|l|on.
Kett|ebe|| Sw|ng
P|ace a kell|ebe|| on lhe f|oor |n fronl of you. Spread your feel s||ghl|y
beyond shou|der w|dlh, push your h|ps back, and grab lhe kell|ebe||'s
hand|e |n bolh hands [A]. Keep|ng your back nalura||y arched, sw|ng lhe
Comp|ele lhe f|ve workouls
descr|bed |n lhe lab|e each
week for four weeks, us|ng lhe charl al
r|ghl lo gu|de each day's lra|n|ng. The
slrenglh exerc|ses are mosl effecl|ve
when done w|lh a kell|ebe||, |ls |nherenl
|nslab|||ly |ncreases lhe cha||enge, says PT
Dan John. Bul |f you don'l have access lo a
kell|ebe||, you can use a dumbbe|| |nslead.
J.|J\
C B A
A B
A B
A B
we|ghl belween your |egs [B] and lhen lhrusl your h|ps forwards as you
sw|ng |l lo chesl |eve| [C]. Sw|ng |l back belween your |egs. Thal's 1 rep.
Conl|nue sw|ng|ng w|lhoul relurn|ng lo lhe slarl|ng pos|l|on.
N0k I0 w0 |8| 8AI
wK 1 1 5 2 1 3
wK 2 4 5 1 2 1
wK 3 1 5 2 1 3
wK 4 4 5 1 2 1

B
E
T
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C
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Su|tcase Carry
Crab a kell|ebe|| w|lh your r|ghl hand and |el |l hang al arm's |englh
nexl lo your s|de. Lel your |efl armhang free. Brace your core wh||e
|ook|ng slra|ghl ahead. Wa|k forwards, keep|ng your chesl up and
lorso slra|ghl and |and|ng w|lh your hee| f|rsl on each slep. Make
sure you keep your shou|ders |eve| al a|| l|mes.
H|p F|exor Stretch
hssume lhe same slarl|ng pos|l|on as lhe h|p f|exor ra|nbow's (be|ow),
bul |nslead of p|ac|ng your |efl hand on your r|ghl knee, p|ace bolh hands
on your h|ps [A]. Push your h|ps forwards unl|| you fee| lhe slrelch |n
your |efl h|p and quad [B]. Pause, and relurn lo lhe slarl|ng pos|l|on.
Sw|lch |egs ha|fway lhrough each sel, un|ess olherw|se |nd|caled.
S|x-Po|nt Zen|th
Cel down on your hands and knees [A]. Wh||e keep|ng your back
slra|ghl and ma|nla|n|ng lhe nalura| |umbar curve, lw|sl your lorso
up lo lhe r|ghl and sw|ng your r|ghl armlowards lhe ce|||ng [B]. Pause,
and relurn lo lhe slarl|ng pos|l|on. Repeal w|lh your |efl arm. Conl|nue
a|lernal|ng s|des. Don'l |el your shou|ders or h|ps sag al any slage.
B|rd Dog
Cel down on your hands and knees w|lh your hands shou|der-w|dlh
aparl and pa|ms f|al on lhe f|oor [A]. Brace your core and ra|se your |efl
armand r|ghl |eg unl|| lhey're |n ||ne w|lh your lorso [B]. Ho|d for 5 lo 10
seconds and relurn lo lhe slarl|ng pos|l|on. Repeal w|lh your r|ghl arm
and |efl |eg. Conl|nue a|lernal|ng arms and |egs.
H|p F|exor Ra|nbow
hssume a slaggered slance w|lh your r|ghl fool 60 lo 90cm|n fronl of your
|efl and |ower your body unl|| your |efl knee louches lhe f|oor and your r|ghl
knee |s benl 90 degrees. P|ace your |efl hand on your r|ghl knee. Th|s |s lhe
slarl|ng pos|l|on [A]. Reach back as far as you can lowards your loes w|lh
your r|ghl hand [B]. Keep|ng your r|ghl armslra|ghl, arc your r|ghl hand over
your head unl|| |l's slra|ghl oul |n fronl of your chesl [C]. Sw|lch |egs ha|fway
lhrough each sel (un|ess olherw|se |nd|caled).

Rewr|te tra|n|ng ru|es and the ||m|ts to your ga|ns w|th these 5 revo|ut|onary workouts
.): ':!;'!
WORKOUT 1/
Use h|gh reps and
dynam|c moves to
bu||d s|eeve-bust|ng,
|ron-bend|ng strength.
/: I!.
WORKOUT 2 /
F|tness |sn't |ust about
one-rep maxes. Use
th|s to bu||d a never-
say-d|e eng|ne.
t:I' ;..!:
WORKOUT 3 /
Use Tabata |nterva|s and
the |atest musc|e sc|ence
to revea| a h|gh-def|n|t|on
s|x-pack.
|.'I.!;:.!I;:
WORKOUT 4 /
Ban|sh st|ffness and
DOMs (De|ayed Musc|e
Onset Soreness) w|th th|s
act|ve recovery c|rcu|t.
\.s.: \.:s:
WORKOUT 5 /
Start mov|ng ||ke a
gymnast to un|ock your
next |eve| of strength.
k|9A|N||AN
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9|I BACK I0

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AvoiIobIe in Iorger sfores

AvoiIobIe of
N|.'J./|
PEbILINLk5
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dason Brown
0|P0Y|0|08
Mark van D|jk
08|A|V| 0|8|008
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Beeck
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Frank Hermus
00V|8PH0008APHY
Aor|an We|nbrechL
00N|N!
88|AKY008P|A|A0
Shock your booy back |nLo
qrowLh w|Lh Lhese moves
N|dK|0K!
The q|Ls-Lo-se|
LhaL w||| he|p you
reqa|n Lness

Y00800N|8A0K8A|| !A8!H|8|
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Pa|se Lhe bar once
more Lo no your
new||m|Ls
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F|re up your
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N||` ||||| 1
+ N||` ||||| N|.'J./|
SUUNI0AhB|IISNk
MaLhs is cn ycur side.
Swansea UniversiLy
lcund mcniLcring ycur
BPMwhile exercising
enccurages beLLer
perlcrmance. This waLch
measures pulse speed
and alLiLude, wheLher
running, swimming,
cycling cr lilLing, and nc
chesL sLrap's needed.
There's sLrengLh in
numbers. P5 499,
cct|cnccr.cc.zc
P|0N||k|AkPN0N|S
LisLening while ycu're
Lraining bccsLs
endurance by I5,
increases pcwer and
reduces pain*. BuL cnly
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in. Lhe SE-E03 have a
I.2 meLre cable and are
cnly 30 grams. P129,
scundsc|cct.cc.zc
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This simple band is ycur
reccvery ccncierge. lL
mcniLcrs sleep paLLerns
and vibraLes genLly Lc
wake ycu up. Enhancing
sleep will imprcve
aLhleLic perlcrmance by
7.9cver lcur weeks,
say SLanlcrd scienLisLs.
Ycu'll be mcre sLrapping
by mcrning. P1 300,
5pcrtsmcns Wcrchcusc
W|IN|N0SS0A||
These scales dc Lhe hard
wcrk lcr ycu. When ycu sLep
cn Lhem, ycur weighL and
laL levels are senL Lc ycur
phcne, sc ycu can LweeL Lhe
pcsiLive resulLs. And ycu
have carLe blanche Lc glcaL.
a sLudy in Ubcs|ty lcund
sharing ycur prcgress
will help ycu lcse
20mcre laL. P1 415,
stcrc.crcnc.ccm/zc
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Frcm, sc|c|.cc.c
JB||0k|B|0
Casein prcLein lcrms a gel in
ycur sLcmach, which makes
ycu leel lull cvernighL. ,
supp|cmcntwcr|d.cc.c
IW|INANfPk0I||N
MediumChain Triglycerides
increase ycur meLabclic raLe
lcr six hcurs alLer a meal.
, supp|cmcntwcr|d.cc.c
II 0N||0kA||
The dc-all" viLamin, D3
suppcrLs insulin sensiLiviLy
Lc sLcp ycu lrcmsnacking.
Frcm, sc|c|.cc.c
1AIh|A|I|h|S
Have Lwc CLApills wiLh ycur
Lhree main meals Lc sLcp laL
being sLcred arcund ycur
abs. , sc|c|.cc.c
+00|SW|||W|IN0AkBS
WhiLe Kidney Bean ExLracL
inhibiLs carbchydraLe's
Lendency Lc ccnverL inLc
sugar and be sLcred as laL.
, b|cvcc.ccm/c
||f0U'k|P|0K|SN
Whey prcLein sLimulaLes
Lhermcgenesis (laL lcss during
digesLicn). Keep a Lub handy
aL lunch. Frcm,
supp|cmcntwcr|d.cc.c
J
JI
J1
J+
J
J|
J|
J1
J1
J

IPAkPPLENEN
5
!NY
P||0
Eeen do|nq lhe :ume o|d roul|ne
or mo:l o 2Ol4` The udvunced
eerc|:e: here w||| :hoc| ,our
|ored mu:c|e: |nlo u:l qrowlh

0II0hU|kkf
IIkINN/ H|||Il|I|||
Hclding a weighL cverhead wcrks a lcL cl
muscles, buL ycur shculders Lake mcsL
cl Lhe sLrain. This will Leach ycu hcwLc
pack" Lhe |cinL. sLabilising iL Lc ccpe
wiLh heavier lcads sc ycu'll be back Lc
shcwing cll in nc Lime. Hcld a keLLlebell
by Lhe handle, elbcwin and lcrearm
pcinLing sLraighL up . race ycursell
and gc .
NLwH0\L3 NLwHU3CLL
I0mwalk, Lurn and walk back.
Dc 3 seLs a side. PesL as needed

N||` ||||| N|'J/|

BAN0Uk
BIIkINAN J|H|||||||||
Ncwycu're wiLh Lhe band. TradiLicnal curls
geL easier aL Lhe Lcp Lhese dcn'L. The band
means ycur arms geL nc respiLe, leading Lc
greaLer bicep acLivaLicn. ALLach a band Lc
Lhe misleadingly named EZ bar and sLand
cn Lhe cLher end . Curl Lhe weighL,
keeping elbcws Lucked in .

|A0|kSS
BIIkINAN l\||\JJ||I||
McsL ab mcves wcrk ycu lrcmlrcnL Lc back.
The Pallcl press lcrces ycu Lc resisL
mcvemenL in Lhe rcLaLicnal plane, building
cbliques ycu can ccunL cn. SeL Lhe handle aL
chesL heighL and hcld iL in a prayer pcsiLicn
. Suck in ycur belly and sLraighLen ycur
arms Lc push Lhe handle cuL .

A|IkSA
BIIkINAN |l|H||l||
This Lwc-in-cne carry is Lcugh buL wcrks
ycur whcle bcdy, challenging ycu Lc
sLabilise ycur spine. Hcld cne dumbbell aL
arms lengLh, by ycur side Lhe cLher sLraighL
up . Pack" ycur shculder by pulling ycur
shculder blade in. Walk, Lurn, sLrcll back
. Whc crdered Lhe muscles?

Walk I0mcuL, I0mback. Swap side.

PesL 60sec and repeaL
I0 reps aL a slcwLempc, resL 45sec.
Dc 4 seLs in LcLal
I0 reps each side, resL 45sec.
Dc 4 seLs all in all
0IANTSTRIES
A0KT0Y0uR
Y0uN0ER0Y

N||` ||||| N|'J/|

N||` |||||

||0N||INkUSI
B|II|kINAN \|
l ycu've Laken ycur lccL cll Lhe gas cl laLe,
ycur gluLes need waking up. Lhis game-
changing muscle-builder will make Lhe
seccnd hall cl Lhe seascn a sLrcng cne. PesL
ycur shculders cn a bench and raise cne
leg. Hcld iL sLraighL cuL and lilL ycur hips .
Pelrain lrcmgrunLing, please.

B0II0hU||k|SS
B|II|kINAN/ |J|||||
The abiliLy Lc generaLe Lensicn is viLal lcr
aLhleLic perlcrmance. Tc press as much
weighL as pcssible, brace everyLhing,
Lcc lccse and ycu'll drcp iL. There's nc
mcLivaLcr like pain and embarrassemenL.
Hcld Lhe bell upside dcwn, suck ycur
sLcmach in and keep ycur elbcwLucked
in . Press iL direcLly cverhead .

|AIBAk|A|||I
B|II|kINAN/ |l||||l|||I
SLrengLhen ycur grip and ycu can lilL
heavier, benelLLing ycu all arcund Lhe gym
(as well as in a T-shirL, which is impcrLanL,
alLer all). SquaL Lc deadlilL Lhe laL bar,
driving ycur hips lcrwards . l ycu dcn'L
have a laL bar, use grips cr even wrap
a Lcwel arcund Lhe bar.

Perlcrm5, resL 60sec and up Lhe

weighL. Dc seLs Lc lailure
PerlcrmI0 reps Lhen swiLch sides.
CcmpleLe 3 seLs in LcLal
5 reps, Lhen swap sides. Dc 3 seLs
resL as much as ycu need

N|'J/|
This Leaches ycu Lc generaLe a lcL cl
lcrce very lasL, building mcre muscle.
CcnLrclling Lhe lcng bar in cne hand is
hard sc ycu musL sLarL lighL. end Lc
grab Lhe middle cl Lhe barbell ,
exLend ycur hips quickly and pull iL up
. When Lhe bar is |usL pasL eye level,
dip aL Lhe knee, drag" ycur bcdy under
iL and caLch iL abcve ycu . Lcwer
wiLh bcLh hands.

Ikhk|||SNN
||kNN |II||||\lI||

3 cn each arm, Lhen

resL lcr 2min. imlcr
3 seLs in LcLal
TKEL0
0FFNTPIS
N0EILL
STILLINPRESS
N|S||
W0k0h|

0|||kN0

hS||SS|0

N||` ||||| N|'J/|

SctcFitShcp.cc.zaandcIickcnNEN'SPEALTP
0ETSHRE00E0l
FASTl
0NSALE
N0Wl
P400
EXCLU0NS
P0STASE
0rder nowand
you'|| get an
AITI0NAL 4
vs that inc|ude
6 miracu|ous
metabo|ic workouts
CPVEYUP5I
CKI5EL YUPCKE5TI
L5TYUPPN5I
UILYUPCK
&5KULEP5I
CPU5KYUPU5, LUTE5,
&KN5TPIN5I
SeIIing perIecI abs wcn'I Iake ycu Icrever wiIh Ihe Speed Shred DelIa FiI DvD. This
amazing 82-day prcgramme will wcrk ycur whcle bcdy wiIh |usI 30-Ic 40-minuIe
wcrkcuIs. Each wcrkcuI is designed Icr maximumimpacI, leIIing ycu see amazing resulIs
even iI ycu cnly exercise Ihree Iimes a week. All ycu need is a ccuple cI pairs cI dumbbells,
a sIep, a Swiss ball, and a ccuple cI meIres cI cpen space. |I's simple. |I's ccnvenienI. |I
wcrks! WiIh every wcrkcuI ycu'll:

|\I0S|||I
S0UIW|INN0
IIkINN/ ||J\IJ|lI
curls, squaLs geL easier Lcwards Lhe
Lcp cl Lhe mcve. dding a band
eliminaLes Lhis, hiLLing ycur hamsLrings
harder Lhan ever. 0cing back Lc ycur
ncrmal squaLs will leel easy alLer Lhis.
Well, easier anyway. Lccp Lhe band cver
Lhe cppcsiLe shculder Lc ycur raised lccL
and sLand cn Lhe cLher end . SquaL
unLil ycur knee is |usL cll Lhe lccr .
Tcc easy? Hcld a dumbbell in each hand.
Ycu'll geL pcwerlul, sLable legs in hall
Lhe Lime ycu wculd wiLh regular squaLs.
Perlcrm3 seLs cl 6 reps cn each
side lcr a LcLal cl 4 seLs
TS0uT
0PLLE0E?
IT'STINETSPLIT

lllinoisSlaleuniversily
IoundusingIree
weighlsaolivalesmore
musolelhan
maohines

N||` ||||| N|'J/|

||V|N|N0| |0||
|088P|00|N!
Coo||nq we|| doe:nl huve lo
lu|e hour:. |ere ure our
|u|unced, |uc|lo,our|e:l
meu|: lhul ure u:ler lo mu|e
lhun u m|crowuve reud,meu|
u mean Lc
gc cn. Ycur muscles
are sLarving lcr
prcLein and energy
alLer eighL hcurs
wiLhcuL luel," says
spcrLs nuLriLicnisL
DrewPrice. Ycu need
prcLein and carbs.
01
Thrcwa handlul cl
chcpped cnicn and
pepper inLc a hcL lrying
pan wiLh a small glug cl
clive cil. eL Lhe veg lry
lcr cne minuLe, Lhen add
Lhe baked beans. Smells
beLLer Lhan anyLhing cuL
cl a Lin, dcesn'L iL?
00
k|| |SI
02
CuL Lhe haminLc small
pieces and add LhemLc
Lhe pan. HeaL lcr 2
minuLes and wiLh 60
seccnds Lc gc, lcb in
Lhe slices cl cheese sc
LhaL Lhey melL. FasL,
muscle-building
glccpy indulgence.
|N0k|0||NIS

edeer
0|ugof o|ive oi|
akedbeans, tin
S|ice |eanham
20g|o-fat
heddar
NUIk|I|0N
2 257
ki|o[ou|es
30g
rotein
35g
carbs
14g
fat
4
5
n Lhe prcLein bars
and sLill geL a bccsL in
Lhe gym. The naLural
sugars in lruiL will give
ycu an energy spike,
and Lhe cinnamcn
will reduce muscle
screness Lhe day
alLer," says Price.
02
0rind up Lhe nuLs by
wrapping Lhemin a
Lea Lcwel and smashing
LhemwiLh a rclling pin.
ThrcwLhemin and
sprinkle cn a lcad cl
cinnamcn. Ycur muscles
will Lhank ycu lcr iL.

J|0I|0N
|N0k|0||NIS
|e
0ottage cheese,
!50g
|monds, handfu|
0innamon
NUIk|I|0N
93
ki|o[ou|es
24
rotein
30
carbs
3
fat
0
Chcp Lhe apple
inLc eighL segmenLs,
remcve Lhe seeds and
drcp Lhe pieces inLc
a bcwl. Spccn Lhe
ccLLage cheese inLc
Lhe bcwl wiLh Lhe apple,
and mix LcgeLher.
2H
5A

N||` ||||| N|.'J./|

isiLing Lhe gym
regularly, Lraining
can leave ycu
drained lcr hcurs
alLerwards.
Balancing carbs
wiLh prcLein
regulaLes ycur
energy cver Lhe
alLernccn, sc ycu
wcn'L crash alLer a
big sessicn," says
Price. Pcwer up in
Lhe cllce kiLchen.
01
PuL nccdles in a pan and
|usL ccver wiLh bciling
waLer. 0rab Lhe
mangeLcuL and Lhe
brcken-up brccccli and
place Lhemin a bcwl in
Icmcl waLer. Crumble
in Lhe chicken sLcck cube.
PuL pre-cccked salmcn
cn a plaLe and ccver
wiLh cling llm.
02
Place Lhe plaLe wiLh Lhe
salmcn cn Lcp cl Lhe bcwl
and puL bcLh in Lhe
micrcwave lcr 90
seccnds. Mix Lhe veg inLc
Lhe nccdles and waLer
LcgeLher in a bcwl wiLh
Lhe scy sauce and add
salmcn lakes. 0c back
Lc ycur desk as |ealcus
cclleagues lcck cn.
h|0k0W\
hUS0||UN0N
|N0k0|NIS
Straight-to-wok
nood|es, ! acket
Nangetout,
handfu|
rocco|i, handfu|
Stock cube,
Pre-cookedsa|mon
Soysauce, ! ts
NUIk|I|0N
1 818
ki|o[ou|es
35g
rotein
40g
carbs
15g
fat
3HIN

N||` ||||| N|.'J./|

e cvernighL benelLs
cl red meaL can be
ycurs in seccnds.
eel is Lhe besL
naLural scurce cl
creaLine, which bccsLs
muscular grcwLh alLer
Lears inlicLed in Lhe
gym," says Price.
Fewer carbs means
ycu wcn'L sLcre Lhem
as laL while winding
dcwn and ycu geL
40g cl prcLein. Sleep
cn Lhis and wake
Lhe bigger man.

dd 2 Lbsp cl clive cil

Lc a hcL, ncn-sLick pan
and immediaLely drcp in
ycur sLeaks. Fry Lhe cne
side lcr 45 seccnds and,
while Lhey're cccking,
sprinkle cn scme salL
and Lhe chilli pcwder.
Flip Lhem and lry
Lhe cLher side
lcr 45 seccnds.

While Lhey sizzle away,

grab scme salad leaves
and puL LheminLc a bcwl.
LeL Lhe sLeak resL lcr a
minuLe, while ycu mix
ancLher Lbsp cl clive cil,
cne cl vinegar and cne
cl chilli sauce. Tear Lhe
sLeaks inLc sLrips, puL
cn Lhe leaves and
dress lcr success.
hNU|
f0UkS|0

|N0k|0||NIS


!60geach
0hi||i owder
3tbs0|ive oi|
Sa|ad|eaves,
bag
vinegar, ! tbs
Sweet chi||i sauce,
! tbs
NUIk|I|0N

ki|o[ou|es

rotein

carbs

fat

N||` ||||| N|.'J./|

BAkB|k00UI
While ycur gluLes and lcwer back Lake
mcsL cl Lhe glcry when deadlilLing, ycur
abs and shculders sccre high cn assisLs.
This exercise gives Lhe suppcrL acL scme
lcve. SLarL wiLh ycur hands cn Lhe bar in
a press-up pcsiLicn, resLing cn ycur
knees . Drawycur shculder blades
back and dcwn while ycu rcll cuL as lar
as ycu can . PeLurn Lc Lhe sLarL in Lhe
same way. imlcr 3sec cuL and 3sec in,
lcr a sLrcnger mcre sLable ccre.
imlcr 5 reps wiLh each leg, Lhen
resL lcr Imin
3 seLs cl I0 reps wiLh 60sec resL
beLween each

BS|N0||0
|A||IW|INN||k|\|
Wcrking each leg separaLely ccrrecLs
any imbalances Lc ensure ycu're lully
seL when ycu use bcLh aL cnce. SLand
wiLh a keLLlebell by Lhe inside cl ycur
righL lccL. Drive ycur lelL leg sLraighL
back Lc pick up Lhe weighL, Lhen drive
ycur hips lcrwards and sLand up .
cwer Lhe Kback Lc Lhe same place
slcwly and wiLh ccnLrcl, sLand back
up Lc Lhe sLarL pcsiLicn wiLhcuL Lhe bell.
PepeaL cn Lhe cLher side.
0|V| |||| 0
N|dN0!
e e p|n |n | e|on o en|me
o e nd |e o m we|q on e
|q ||. S w|h he ee|e on h| pqe
o ||e he ||nq o hem||, he ded||
HRLPLR U6LLl6T

N||` ||||| N|'J/|

d Lhe bar cn Lhe lccr wiLh 75cl ycur

max. Slide ycur hands dcwn ycur legs as lar
as ycu can and Lry ncL Lc rcund ycur
shculders. When ycu leel iL in ycur
hamsLrings, grab Lhe bar . Pull up
inLc Lhe sLarL deadlilL pcsiLicn . Lcwer
iL lcr a ccunL cl lcur. Squeeze ycur gluLes,
exLend ycur knees and drive ycur hips
Lhrcugh Lhe bar Lc sLand up. Ycu shculd
aimLc leel like ycu're rcLaLing ycur knees
in Lcwards each cLher aL Lhe Lcp.
3 Limes, resL lcr as lcng as ycu need
and repeaL lcr up Lc 3 seLs

bT5T5TPENTh
N||` ||||| N|'J/|

0kK0UIIh

00U|IfkIN

hUS0|SUS0
0 reps wiLh each arm. Try ncL Lc
resL beLween each

IUkKS|kSS
NcwLargeL Lhcse smaller sLabilising muscles.
Lie cn ycur side, wiLh a KB in bcLh hands. Pcll
Lc laL and press Lhe bell in ycur righL hand,
reLurn iL Lc ycur chesL. Use ycur lelL armand
righL leg Lc push ycursell hall up and press
Lhe weighL again. NcwsLand and press.
Peverse Lhe mcve, swap hands.
0ne lull rep will be plenLy.

k0h|N
Lie cn a bench under ycur bar and place ycur
grip beycnd shculder-widLh (aka biacrcmial).
Keep ycur leeL laL and back sLraighL. Lcwer
Lhe bar lcr 4sec , Lhen explcsively push
back Lc Lhe sLarL . PracLise all 4 mcves
and add up Lc 20kg Lc ycur bench.

I0 reps in each pcsiLicn.Try ncL Lc
resL beLween each

l
N
C

H
E

M
E

l
C

N
C
O

N
C
l
|
O
N
E
X
E

C
l

E
6AlN3 |A3TH3CLL
The press is heavy gcing il ycu're cuL cl pracLice. This will address any
weaknesses and reinsLaLe sLrengLh. PuL ycur shculder inLc iL, dude!
IKk
0IN

KII|||k0II0N
SLarL by LargeLing Lhe shculders. Lie cn ycur
side hclding a keLLlebell , rcll Lc laL and
perlcrma single-armpress . Lcck ycur
arm, Lhen pull ycur shculder back. PcLaLe
Lhe bell all Lhe way lelL, Lhen righL. Abrcader
silhcueLLe is an eye-pleasing pay cll.
N||` ||||| N|'J/|

FLLwuRTPS
Yu'LLS
RSETPER
5hPTbT5T5TPENTh

Thebarbell benohpress
islhemosleIIeolive
peomove, givingI00
musoleaolivalion*
N||` ||||| N|.'J./|

B|N0|N
Plin LiL ip ill ccL ycu
quaLLing sLrengLh. his shculd help ycu
lccsen up. resL ycur head and shculders
cn a bench and hcld ycur lcwer bcdy in a
bridge . Bend ycur knees Lc lcwer ycur
hips Lc Lhe lccr . Drive back up,
hcld, and repeaL.

0N|||B0KA
his will hurL, buL iL builds sLrengLh as
well as muscle. 0eL inLc lrcnL squaL
pcsiLicn, un-rack Lhe bar and single-leg
squaL Lc a bench slcwly, unLil ycu Lcuch iL
wiLhcuL having Lc siL dcwn . PeLurn Lc
sLanding, exLending Lhe hips and keeping
ycur chesL high .

WBA||0N|
ake Imin resL, Lhen reach up Lc grab Lhe
neuLral chin-up handles wiLh a wiss ball
beLween ycur calves . Pull ycur
shculder blades LcgeLher and use ycur
biceps Lc pull ycur chesL up . cwer and
repeaL as lellcwgym-gcers lcck cn in awe.
5 reps cn each leg. PesL lcr a
minuLe beLween seLs
5 reps and up Lhe weighL when
ycur Lechnique is dcwn
5 reps Lhen resL Imin. uperseL
wiLh bcx squaLs lcr 3 in LcLal

LN0RANCL C0RL3TRLN6T
mprcve mcbiliLy and Lune up Lhe muscles in ycur lcwer bcdy Lc
reLurn ycur biggesL laL-burning muscles Lc Lheir heighL cl pcwer
|0|Ah
||0W|
N||` ||||| N|'J/|

cine ball Lc ycur chesL, wiLh
leeL LcgeLher. SquaL as lcwas ycu can,
chesL high. NcwseL ycur leeL hip-disLance
aparL and squaL again. Then, Lake a sumc"
sLance and squaL a lnal Lime . Pcwer
back Lc sLanding .

Ncwycu're gcing Lc hcld ycursell in Lhe

bcLLcmpcsiLicn cl a squaL iL's Lcugh dcwn
Lhere, buL iL will build sericus pcwer. SquaL
lcr a slcwccunL cl Lhree and pause lcr cne,
as lcwas ycu can . Push up Lc sLanding
. Ccnsider ycur lcwer bcdy primed.
I0 reps in each pcsiLicn. Try ncL
Lc resL beLween each
5 seLs cl 3 reps. Ycur lcwer bcdy is
heading Lc lull reccvery

0uTTERS0
TPERPREP
5hPTbT5T5TPENTh
N||` ||||| N|'J/|

II N||` ||||| N|.'J./|

08!8N0H
:emeu|: w||| :upp|, ,ou
w|lhlher|qhl |od,|u|||nqmuler|u|

K
|
E
P
C
K

J
O
H

N
N

P
K
l
N
king he blnce beween limiing ycur inke cl kilc|cules c sy len nd eing encugh lccd c
build pcwer is cugh. u i's nc impcssible.
Sick c high crbchydre lccds ler rining," sys nuriicnis Freddy rcwn, whc hs wcrked
wih he riish rugby em. This will limi he mcun cl l ycu're ble c scre nd prcvide luel lcr
ycur dy."
The Nicnl Srengh nd Ccndiicning sscciicn (NSC) in he USlsc reccmmends eing
n verge cl cne grmcl len prcein lcr ech hll kilcgrmh ycu weigh, per dy, in crder c
build muscle nd imprcve ycur cverll srengh.
n cnicn, chcpped
I sp ginger, chcpped
I clcve cl grlic, chcpped
glug cl clive cil
I chicken bres, diced
Hndlul cl prwns
I00g Chinese leves,
shredded
I crrc, gred
Splsh cl rice vinegr,
lsh suce, scy suce
Hndlul cl penus
W|at taaFry he cnicn,
ginger nd grlic in clive cil,
hen dd he diced chicken
nd prwns. ler bcu I0
minues dd he leves nd
crrc. Mixinhehreee
suces, pu cn ple, nd
sprinkle he penus cn cp.
W|at's |r|t far aaI This
dish is lull cl ccmplee
prceins", which mens
hey ccnin ll he minc
cids ycur bcdy needs c
build muscle, while he
vegebles wrd cll muscle
sillness," sys rcwn.
Less l hn Pd Thi
I 00
P8!8V|N0




N||` ||||| N|.'J./|

SLps ches lsL
BeLLer Lhn creLine supps
Dressing. live il, blsmic
vinegr, grlic clve,
crushed, live il
2 slmn llleLs
2 crrLs, grLed
nin, sliced
g leL
Cs leLLuce
4 LmLes, sliced
W|at taaMix Lhe dressing
wiLh lrk Fry Lhe slmn in
liLLle il lr 4 mins PuL Lhe
grLed crrLs, nin, leL,
leLLuce, nd LmLes in
bwl Lhen dd Lhe dressing
PlLe up nd dd Lhe slmn
W|at's |r|t far aaI The
slmn is rich in meg-3s
lr helLhy brin luncLin,"
sys Brwn lL ls cnLins
prLein lr sLrng muscles
g l lren mixed
seld
2 spring nins, sliced
clve l grlic, crushed
Hndlul l lresh crinder
2ml chicken sLck
chilli, chpped
Lsp ginger, grLed
Lsp plmsugr
2 lresh LmLes, chpped
W|at taa PuL ll Lhe
ingredienLs in lrge pn
ver mediumheL nd ck
lr -2 mins SLir
ccsinlly Dne
W|at's |r|t far aaI The
seld is greL prLein
surce LhL cmbines wiLh
Lhe nLixidnL-rich veg L
repir yur ching muscles
nd supply LhemLhe prLein
needed L grw," sys Brwn
3g l sb ndles
6g beel sirlin
spring nin, sliced
Hndlul l crinder
0rLed ginger
crrL, diced
g ben spruLs
g mnge LuL
2ml chicken sLck
W|at taaBil ll Lhe
ingredienLs, prL lrmLhe
ndles nd beel, in Lhe sLck
lr minuLesLmkebrLh
Ck Lhe ndles seprLely
Lhen ly Lhe rwbeel slices
n Lp Ldle Lhe biling brLh
ver Lhe beel nd ndles
Serve immediLely
W|at's |r|t far aaI The beel
is rich in creLine lr mre
pwerlul musclecnLrcLins"
SNS0
S0If
NN0S

90kJ
32g
I5g
22g

200IkJ
34g
27g
8g

2I60kJ
37g
47g
3Ig

l
S
T
O
C
K
P
H
O
T
O

C
O
M

,
C

|
|
O
l
M

C
E
S

C
E
T
T
Y
l
M

C
E
S

C
O
M

&

I+ N||` ||||| N|.'J./|

N08N0NN!
|u|ce|,ur lu w|lhul |urde|qlheudw|lhlhe:e
eerq,,|ed|qd:
Exise and resL gc hand-in-hand when iL ccmes Lc geLLing Lhe physique ycu wanL. BuL iL's a Lricky
balancing acL Lcc liLLle here cr Lcc much Lhere and ycu'll lnd ycursell plaLeauing.
When ycu resL, ycur muscles and mind have Lime Lc re|uvenaLe sc LhaL ycu can give ycur nexL
wcrkcuL I00inLensiLy," says nuLriLicnisL Freddy Brcwn. The meals lcr reccvery days ncL cnly give
ycu Lhe energy ycu need Lc imprcve ycur sLamina, buL alsc bccsL Lhe speed aL which ycu cverccme
Lhe sLresses cl Lhe week's wcrkcuLs."
Peady ycur knile and lcrk because Lhey're abcuL Lc give ycu mcre sLaying pcwer Lc en|cy ycur
well-earned resL, guilL- and pain-lree.
200g red cabbage,
lnely shredded
250g cherry LcmaLces,
halved
I beeLrccL
Splash cl clive cil
I00g gcaL's cheese
I00g cccked prawns
Handlul cl black clives
Handlul cl parsley,
chcpped
LighLly lry Lhe
cabbage, LcmaLces and
beeLrccL in Lhe clive cil lcr
5 minuLes, Lhen seL Lhem
aside in a bcwl. AlLer abcuL
I0 minuLes cccling Lime
Lhrcwall Lhe resL cl Lhe
ingredienLs inLc Lhe bcwl
wiLh ycur lried veg and mix
iL all up. Makes 2 servings.

BeeLrccL gives ycu mcre
energy Lc Lrain while being
rich in Lhe anLicxidanLs LhaL
mcp up Lhe lree radical
damage caused by
exercise," says Brcwn.
P8!8VN




Less laL Lhan a cheese sandwich

N||` ||||| N|.'J./|

Mcre prcLein Lhan a beel burger

BesL lcr slcw-release energy
High ircn, wiLhcuL red meaL
Lin cl chickpeas
Lin cl red kidney beans
Handlul cl mielies
I large LcmaLc, chcpped
red cnicn, chcpped
Lime |uice
I Lsp hcney
I Lbsp scy sauce
2 Lsp chilli pcwder
I clcve cl garlic
Black pepper
at taaPuL all Lhe
ingredienLs inLc a big bcwl,
mix Lhemup and Lhen serve.
Easy! Makes 2 servings.
W|at's |r|t far aaI The
beans and chickpeas are rich
in prcLein and lbre sc Lhey'll
drip leed ycur muscles wiLh
Lhe nuLrienLs needed Lc
reccver alLer a hard Lraining
sessicn," says Brcwn.
I0g lamb, cubed
I cnicn, chcpped
I ccurgeLLe
I red pepper, cubed
Marinade. ILbsp each cl
LcmaLc sauce, lemcn |uice,
hcney and scy sauce mixed
up wiLh a clcve cl garlic
I0g brcwn rice
I0g lenLils
W|at taaSkewer Lhe meaL
and veg and mix inLc Lhe
marinade. Ccck Lhe rice and
lenLils. 0rill Lhe skewers lcr
mins. Serve wiLh rice and
lenLils. Serves 2.
W|at's |r|t far aaI Lamb is
rich in BviLamins LhaL'll give
ycu slcw-release energy,"
says Brcwn. The rice and
lenLils are rich in lbre,
which aids digesLicn."
I chicken breasL
handlul cl rcasLed pine nuLs
I celery sLick, chcpped
4 handluls cl waLercress
2 cranges, peeled and
chcpped
I00g parsley
W|at taa0rill Lhe chicken
breasLs and place Lhemcn
Lhe pine nuLs. Dress iL wiLh
Lhe resL cl Lhe ingredienLs
and dig in belcre Lraining.
Makes I serving.
W|at's |r|t far aaI The
celery, waLercressandparsley
suppcrL cardic-respiraLcry
luncLicnbyprcvidingycur bcdy
wiLh masses cl ircn, in Lurn
givingycumcreenergyscLhaL
when ycu nexL Lrain ycu can
dc sc lcr lcnger," says Brcwn.
|S0
K|S
N|K|S0

Ta 0liok Read
ucanccnnecL wiLhScuLhlrica's#Imen'smagazinecnanymcbiledevice! McnsHcc|thdigiLal ediLicnisncwavailablelcr dcwnlcad
cnycur LableL cr mcbiledevice. dusL lcadiL, andcaLchupcnycur McnsHcc|threadinginycur lunchbreakcr aL Lhegym.

w:|||tn|.t.t/sastr|
N||` ||||| II N|.'J./|

0|N||
||N!!
|NI0I+
|: oneo heo|de: ne:: e::.
h||eudenreruc|nq|: oneo henee:.
|ereor eper: :hoohoocon(er |oh.
F|r: p, or p|unor nu|||nq4|||omere: |n
nder or hor:. Then, rnhepuqeoqu|nhe
perec m| o curd|one:: und:renqho||
needoece| |nuno|:uc|e:renlK
h0N0 1Kh
0o aneasy run
lcer Lhn rce pce. genLle run Lc
sLrL Lhe eek. SLrL iLh lcmilege in
eek cne, build Lc I3 kilcmeLres, Lhen
Lper bck Lc si kilcmeLres in Lhe Lc
eeks becre rce d.
0 Kh
0et stronger witha tempo run
ke Lhe middle secLicn c Lhis run
sLer Lhn cur LrgeL rce pce. This
ill increse cur lcLLe Lclernce, sc
cu cn'L geL crmp. lL ill lsc hrden
cur menLl resclve. gin, build Lc
I5 kilcmeLres nd Lper bck
becre rce d.
0N0
Pest your feet by cross training
n crmc spcrL cr lLness LhL gives
cur legs biL c brek. Upper bcd
circuiLs nd eighLs re in. Scccer cr
sqush re cuL.
lL's Lhe ulLimLe in chievble cccldes. uL Lhe
big LrgeL mens LhL Lhe m|criL c mrLhc-
ners ccncenLrLe cn building up Lheir milege,
iLh liLLle LhcughL Lc Lhe |unk kilcmeLres" Lhe
re puLLing in. FcllcLhis pln cr Lhree mcnLhs,
Lc Lrin iLh purpcse nd mcLcr iLh Lhe sme
drive in Lhe lsL rce-d kilcmeLre s Lhe lrsL.
00KhN0N
N0 Kh
TackIe some hiIIs
Pick Lhe hilliesL rcuLe in cur re (cr dc
es" sprinLs). This ill give cu high-
quliL speed nd Lhe pcer in cur legs
cu'll need in Lhe lnl kilcmeLres c Lhe
rce. gin, build milege nd Lper
pre-rce d.
|0
Aday of totaI rest
This m be cbvicus buL, |usL in
cse cu're LempLed Lc lce up
cur running shces, Lhis mens
dc ncLhing. NcLhing L ll.
0 Kh
Find some grass for sprints
ls dc Lhese cn lL pling lelds.
gin, ccmpleLe I.5 kilcmeLre rm-up
nd cccl-dcn. The reps shculd be dcne
L 85c cur mimumecrL. PesL
iLh slc|cg. ls keep mcving.
Tech cur bcd Lc reccver cn Lhe gc.
N0 1Kh
0o your Iong, sIow, steady run
Nc hercics. These geL cu used Lc
disLnce, sc imLc ccver cur disLnce
iLhcuL ruining cursel cr neL eek.
PuL cur iLh in Lhe ssLemnd 3hr
59sec ill be crmliL. imLc hiL 35
kilcmeLres Lhree eeks becre rce d,
Lhen Lper c.
Fcr mcre tcp running tips dnd strdtegies, gc tc mh.cc.zd/[tness
N||` ||||| N|.'J./|
N 5 N5 P5 FPIAY 5ATbPAY 5bNAY
WEEk
0!
Stretch
2min
ee
yu bcdy
wiLh a lull
sLreLch cuL
each
Mcnday
Pn4 5min
70ellcrL wiLh
Imin resL alLer
each inLerval.
0n ST days
dc Lhe Lime cr
reps cn every
mcve, righL
Strength
rining (S)
Dc 2 circuiLs
(as shcwn
righL). Dc I5
reps cl each
mcve
Pet
PuL ycur
leeL up and
leL all ycur
muscles
reccver
and grcw
HiII
print3
SprinL
lcr I00m
uphill Lhen
|cg dcwn.
Peally
push iL
Pet
By ncw
ycu'll
really be
needing
iL. 0eL
ready lcr
Sunday.
Pn 3km
ccnLinucusly.
Think cl Lhis as
a race. By week
8 iL will be
and ycu
will survive.
0c all cuL
WEEk
02
Pn 2 x
I0min
S I2 reps
2 circuiLs
HiII
printx 3
Pn4km
ccnLinucusly
WEEk
03
Pn 2 x
I2-I5min
S I2 reps
2 circuiLs
HiII
printx 3
Pn 5km
ccnLinucusly
WEEk
04
S
30sec per
mcve, 2 Limes
S
30sec per
mcve, 2 Limes
HiII
print
x 5
Pn 6km
ccnLinucusly
WEEk
05
Pn
3 x I0-I2min
S
30sec per
mcve, 2 Limes
HiII
print
x 6
Pn 7km
ccnLinucusly
WEEk
06
Pn
2 x 20-22min
S
45sec per
mcve, 3 Limes
HiII
print
x 3
Pn 8km
ccnLinucusly
WEEk
07
Pn
2 x 25min
S
30sec per
mcve, 2 Limes
Stretch Pn9km
ccnLinucusly
WEEk
08
S I5 reps per
mcve, I circuiL
Light jog
20min
Stretch dentre
Pce
AdvenLure races are big even cur sLall braved Lhe lmpi Challenge. BuL Lc beaL Lhe leld ycu'll
need Lhe righL Lraining. This cbsLacle-smashing plan will puL ycu in Lhe Lcp I0in eighL weeks
SUk\|\0\IUkk0
0S
Even il ycu're ncL using Lrail
shces, decenL lcck cr
bungee laces will aL leasL
mean LhaL ycu wcn'L lcse
a shce mid-way.
\S
Ycu'll crawl Lhrcugh mud
and cver sLull", sc wear
a pair unless ycu wanL
Lc add blccd and Lears
Lc ycur sweaL, LhaL is.
USkk
They're crucial lcr sccLhing
ycur legs alLerwards.
Check cuL mh.cc.zaf
lLness lcr Lcp rcller Lips.
K|II0
UI
Three Lhings
ycu mighL ncL
Lhink cl, buL
are essenLial
Lc advenLure
race survival
and success.
N||` ||||| N|'J/|

al-bcdy pcwer ycuneedccverccme any cbsacle Ccmplee all reps and

ime pericds lcr grcup, henandhenC Pepea whcle circuis as culinedinhe planner cppcsie

SUIJUh
Dip sraigh inc he nex |ump as
ycu land Figh ha burn

S|ISUI
Dc all ycur reps cn cne leg
hen swich legs and repea

S||hW
Pull he weigh c ycur upper ribs
0nc he nex se cl hree mcves

W|K|U|
This ime, alernae legs c ake
a sep lcrwards wih each lunge

U||
0ne squa hrus, cne |ump
0c las Ycu can res laer

|K
Well, i's scr cl a res Hcld his
cne lcr as lcng as ycu blccdy can

||II
Dcn' |erk arcund Keep a seady
pace c in|ury prccl ycur back

W0
0e ha weigh as high and as
lcwas ycu can c hi every ab

|K
Same sccre as abcve, we're alraid
l's gccd pracice lcr a big lnish
SI|II
N||` ||||| N|.'J./|
hh||K
P11 or 1I
|NSINIJ|||f
P or 0 pack
Li i | is c c Lh
sL scurs c Lh mic
i rgii. This
sLimuLs Lh prcuLic
c grcLh hcrmc i
cur sp hih rpirs
uis mus
crig Lc 5rcnh cnd
Ccnd||cn|n Pcsccrch.
NNS
P14 for packet
h|K|0S|0||\|S
P15 for 120g
|||Nf00NUkI
P15 for 500g
SU|kKkUI
P17 for 400g
l cu'r gcig Lc gL
uLriLs rcmcur
sLcmh Lc cur
muss iiL
Lh guL hLh is
prmcuL.
lmprc iL Lig
rmL ccs
cLiig Li i
Lri suh s ir
gLs ik
surkruL cr
curiL kimhi.
||NUIUII|k
P21 for 400g
I0I||k||

e. hee o ||,
comp||ed | n||on| 0e|ce, ue he op
podc o need o |eep |n oc| u home. Le
|ce, ho o| |h e||e pomen und mu|u|
u|, ehu||||ue o d|e |u o pemu|e
cr mus uiig prcLi is impcrLL
uL LcL uLriL iLk is kig ss Pri
YcuprcLi r ccs iLhhigh
uLriL siL Lchpkpcuur cr cgr
00IK00|hUS|| 0|IUN0|kI00f|I
N|K|NIN|0NS
P25 for 4 pieces
Sh0K|0hK|k||
P60 for 160g
High i prcLi ssLi
Ls Lhis ish is grL
scur c i hih
irss LsLcsLrc
cur primr mus
uiig hcrmc.
0IS
P16 for 500g
|0II0|S
P8 for 4
|SI[||NN|j
P12 for 500g
|k||kN0||00S
P14 for 6
cg rgr s
uLriLic
pcrhcus cr
Lhir prLiur
Lp c prcLi
Lh cLi scm
c Lh highsL c-
LrLics c Lh mic
is ui. This hs Lh
iiL Lc Lriggr Lh grcLh
c mus crig Lc
Lh Jcrnc| cj Phs|c|c.
ShI| k||
P15 for 500g
k|0||NI||S
P10 for 500g
Lis cLi 5prcLi
cL c ir Lc i cu
up. Ycu' sc |c high
s c mgsiumhih
rsrh i Lh Amcr|ccn
Jcrnc| cj C||n|cc| Nr||cn
shcs imprcs musur
rLic cc supp.
|00WN|I|S
P16 for 315mI
N|K|Nk|SIS
P44 for 5 pieces
0|
P12 for a head
||IIU|
P18 for a head
LLu hs r c
kic|cu siL L cuL
k| pr kic. Us iL Lc i
cur pL cu' uL L
ss Lh Jcrnc| cj Ubcs|.
NK||||||I
P38 per 400g
ShI| k||
P15 for 500g
S|h0N|||||I
P39 per 100g
Smc is r Lh r
mL uL iL's pk u c
prcLi hih ms cu'
sL ur cr cgr uL
cu'r uLLig cuL c Lh
L. Th lncrnc|cnc|
Jcrnc| cj Ubcs| cu
LhL m hc ci ish
Lc Lhir Lig p csL
mcr ighL Lh Lhcs hc
i'L iu iL i Lhir iL.
|0kKN0|
P48 per 1kg
High prcLi iLs
i spr
-impcrLL
muss mss
uL LL mL
m mcr kic|cus
Lh cu mighL h
iL crig
Lc rsrh rcm
s UirsiL.
Pcrk is cL r
Lh hik rsL
|usL uL c Lh LL
g cr u
iL cr ci.
I0I||k||

hP5NAPTEP

0isooveryVilalilymembersoansubsoribeloNen'sFeallhIor PIO2Ior I2issues. Loginlowww.disoovery.oo.za, oliokonVilalilyandlhendisooveryjmall, lhenoliokon

Subsoriplions&VouohersandlhenohooseVilalilysubsoriplions. Pemember, youoanuseyour 0isooveryNilesandjor 0isooveryCardlopay. Thenumber oI magazines
youoansubsoribeloannuallyal areduoedraledependsonyour Vilalilyslalus. Termsandoondilionsapply. The0isooveryVilalilyoIIer isonlyavailableloaoliveVilalily
members. Youoannol reoeivelhegiIl iI youlakeuplheVilalilymagazineoIIer. 0isoounlsavailablelosubsoriberswilhaSAposlal addressonly. 0isooveryCardis
operaledby0isooveryVilalily(Ply Lld, regislralionnumber. IOOOj00778Gj07, anaulhorisedInanoial servioesprovider under lhebankinglioenseoI FirslPand8ank
Limiled, regislralionnumber IO2Oj00I225j0G, anaulhorisedInanoial servioesandregisleredoredil provider, lCAPeglo. lCPP20. Termsandoondilionsapply.
J|l1Jl| 'Jl'|
Iscovery VItaIIty members get a dIscount of up to 60%
when they subscrIbe to these great magazInes
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I3k Less.
ne Winnerl

I 11, 11, a1 |\111

1||I| \ |1|1||
|1 I1| 11II|I |111|I|11
|1|
\1
|I
FIN
YuUR IEAL
wEIGHT
wH L A N
l s N 1 A s 1
Pge o
TECH SAvvY
) o A b o 1 s 1 H A1 L L
voL u 1 l o N l s ou l b

.Ll k A o
Pge 88
1h 0N
kR0I8
0uHu81 0
Pge
81
wh0lF00
AR8 F0R
00lI818
Pge 6
AR 0u
wA8hIN0
0uRIk
N0u0h?
Pge 8

THE UPSlDE
Ol PNNlNC
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|| Z|ssas || |ssas
|| ||ssas || Z|ssas

|
\
|
\
|
|
|
l
\
:
|
J
|
|
\
|
|
I
H
l
\
&
l
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hUSC|||0k

SIk0N9||AN
|NIh|NSABA\
SUPP||h|NIS
hAB|S|hP||
N|K|IINAI
CUISC0kN|kS
9\h|k||h0\|S
|0kkAP|Bk|SU|IS
1J|ASI|00BS
INAIBUkN|AI
kUNAIJK|N
IJI|Nj
N||` ||||| N|.'J./|

00N|N!
0088|0|P8|N|08A8||8800
08|!!
H|PA8
0ear Lo q|ve
you a push
romLhe
momenL you
sLep ouL o
Lhe ooor
|!!|N|A|!0PP!
NuLr|L|ona| shorLcuLs
Lo Lhe booy you wanL
N|N0|
d08K00!
FasL, s|mp|e,
very eecL|ve
!H|||A|A!
Fooo swaps Lo he|p you
cuL aL, carbs ano
k||ojou|es eorL|ess|y
KNA0||A!
Ace your rsL
race w|Lh our
Lra|n|nq p|an

!
|0|08
dason Brown
0|P0|0|08
Mark van D|jk
08|A|V| 0|8|008
PoberL C||||ers
0H||| 00P|0|08
K|mLoor|nqh van
Beeck
0|!|0N|8
Frank Hermus
00V|8PH0008APH
Aor|an We|nbrechL
0N|8||||N|!!
See |mpress|ve resu|Ls aL
home. a|| w|n, no ee

DUR SUPRIDR FLACSHIP PRD7IN

wlth achlevlng your tness goal comes a certaln amount of condence. LvOX Synergy
whey Proteln sets the benchmark ln speclallsed proteln supplementatlon for ultlmate
muscle growth and strength. LvOX Synergy ls a sustalned release proteln, comblned wlth
your exerclse reglme can get you to the peak of your physlcal well-belng.
TIME-RELESE
PROTElN
MICRO-FILTERED
WHEY PROTElN
PROTEIN
HYDROLYSTE
MUSCLE REPIR
ND REOvERY
PRD7INSPCIALIS7S

phcnes.
Lheir ncise-cancelling luncLicn
is balanced sc iL wcn'L drcwn
cuL anyLhing dangercus like
an cnccming speeding Laxi
in Lhe yellcwlane. ,
hccn|xd|str|but|cn.cc.zc

SweaLy leeL aren'L ideal

lcr keeping ycu sLepping
ahead, Lhese lccL cushicns
will keep ycur leeL
cccler lcr lcnger. ,
5pcrtsmcns Wcrchcusc

Warm, cl ccurse, buL Lhe

real bccsL lrcmLhis
legwear is lrcmwearing
iL lcr Lwc hcurs alLer
running. Ccmpressicn
arcund Lhe limbs imprcves
blccd lacLaLe remcval,
helping Lc reduce muscle
screness. TighLen up lcr
Lcmcrrcw's sake. ,
stcrc.sk|ns.nct/zc

This muscle sLabilising shirL

makes ycu leel mcre ccmpacL,
which gives a perlcrmance-
bccsLing psychclcgical edge.
Which we all need aL Lhis Lime
cl year, il we're hcnesL.
(including shipping),
hc||yhcnscn.ccm

ll ycur LemperaLure rises Lcc

high, ycu can suller cenLral
laLigue", causing cramping
and breaLhlessness. This
vesL leLs mcisLure and heaL
cuL, sc ycu wcn'L leel like
ycu're |cgging in a Lank
Lcp, even il ycu lcck like iL.
, wcn|tc||.cc.zc

N|d0|8
H00!
008N|8!

These all-rcunders have a

suppcrLive mid-scle Lc Lake
ycu lrcmpark, Lc pavemenL
Lc lLness classes. They're
preLLy gccd-lccking Lcc.
, zcndc.cc.zc
||l cun q|ve ,ou un
unu|r :lurl romlhe momenl
,ou pul |l on. Th|: |: ,our
loploloe qu|de lo lhe
cull|nqedqe perormunce
c|olh|nq lhul wor|: hurde:l

P
C

T
W

S
T

3
3
.
C

M
N||` ||||| 5 N|.'J./|
ANTAI00ER
00u0AN0IT
STANIN00N0NEE0

,oure uler more mu:c|e und wunl

lo |o:e lhul wu|:l||ne hunqoer, lhen
,oure u|reud, e(u|pped lo uch|ee.
Th|: u|||od, c|rcu|l u:e: |u:l ,our
own we|qhl lo |u||d up :lrenqlh, wh||e
lhe :horl re:l l|me: meun ,oure
|urn|nq elru |||o|ou|e:. 0o u|| lhe
moe: |n order, lhree l|me: u wee|,
w|lh u du, o |elween euch qo. You||
|e u |euner, :lronqer, r|cher mun or |l
6H|LL
NC
ALB0
BNKJ
N||` ||||| N|.'J./|

HY? Lhe besL ways Lc geL ycur blccd

pumping and crank up ycur laL burning, seLLing ycu up nicely
lcr Lhe resL cl Lhe circuiL ahead. Call iL an acLive warmup",
il ycu like. s well as wcrking ycur largesL muscles Lc
give ycu a sLrengLh-building shcL cl LesLcsLercne, iL will
alsc imprcve ycur balance, sLabiliLy and lexibiliLy. ll ycu
have any spcrLing gcals planned lcr Lhis year, LhaL's all
gcing Lc ccme in handy.
HDW? c sLarL wiLh, sLand Lc Lhe side cl a wall sc ycu
can sLeady ycursell unLil ycu geL Lhe hang cl iL. egin
by balancing cn cne leg wiLh Lhe cLher cne held sLraighL
lcrwards as high as ycu can (A). Ncwbend ycur back leg
Lc squaL dcwn unLil ycur gluLes Lcuch ycur heel (B).
Land back up. 0radually, Lry Lc use less ccnLacL wiLh
ycur permanenL spcLLer" each Lime. ln a week cr sc,
ycu'll be able Lc dc all ycur reps wiLhcuL any assisLance.
nd ycu will leel like a prc.
I4 reps cn each side wiLh nc break
0ive ycursell 30sec resL
I4 reps cn each side wiLh nc break
ake ancLher 30sec resL
I2 reps cn each side wiLh nc break
cve sLraighL cn Lc Lhe nexL mcve

N||` ||||| N|'J/|

N-FPEE5TPENTh
N||` ||||| N|'J/|

HY? burpee ycu reeber lrcPE
cy wcrs i ce direcLic. WiLh Lhis easy
upgrade, Lhe pciL cl ccLacL chages
ccsLaLy. ThaL side-Lc-side cveeL
ad a biL cl rcLaLic wcrs ycur abs ad
sLregLhes ycur ees, whie a Lhe
|upig gives ycur cardic lLess a hiL
wiLhcuL havig Lc brave Lhe rai ad
pcud Lhe paveeLs. SLay i Lhe
warad bur exLra laL.
HDW? SLarLig i a press-up pcsiLic (A),
brig bcLh ees i Lc ycur chesL, buL hcp
bcLh leeL Lc Lhe righL cl ycur righL had.
Whe ycur leeL hiL Lhe lccr, |up high (B).
Whe ycu ad, dcey ic cuL bcLh leeL
sLraighL bac, Lhe brig Lhei Lc Lhe elL
cl ycur elL had (C). Swap sides every rep.
L' hurL alLer I0 reps, buL Lhe resL aL Lhe
ed wi be a Lhe sweeLer.
20 reps,
Lhe 30sec resL
20 reps,
Lhe 30sec resL
I6 reps,
Lhe ld a wa lcr
Lhe exL cve

|0|NIUk|JKKN|
WHY? Yes, iL's weird, buL iL wcrs ad
wi LargeL ycur upper bcdy as ellecLivey
as ay barbe. Ycur cw weighL is cre
Lha ecugh, il ycu geL iveLive. By dcig
a suppcrLed hadsLad ad cvig acg
a wa, ycu geL a shcuder ad arwcrcuL
i seccds. T-shirL usce is abcuL
graviLy, cL griacig, reeber.
HDW? SLarL wiLh ycur bac Lc a wa,
pace ycur hads c Lhe grcud
shcuder-widLh aparL (A), Lhe wa ycur
leeL up uLi ycur are aL abcuL a 70 degree
age (B). NcwLae sa sLeps wiLh ycur
hads ad leeL Lc wa aLeray acg Lhe
wa (C). 0c Lhe desired disLace ad Lhe
cce bac. Ycu' geL Lired, buL LhaL's Lhe
pciL eep iL LcgeLher.
I0,
Lhe 30sec resL
I0,
Lhe 30sec resL
5,
Lhe geL ready Lc
|up arcud

IkWWK

04

WHY?
lLer
Lheir break during ycur wall walk. uL
ncwLhe challenge cl deceleraLing ycur
bcdyweighL cn an angle will lre ycur
sLrengLh-building hcrmcne prcducLicn
inLc Lhe sLraLcsphere, ahead cl ycur lnal
lewexercises. 0rab ycur space helmeL
and prepare lcr Lake cll.
HDW? SLarL wiLh leeL shculder-widLh
aparL and squaL slighLly Lc pcwer up lcr
ycur lrsL |ump. Push cll ycur righL lccL (A)
Lc bcund up and lelL (B), landing wiLh ycur
lelL lccL (C) and knee pcinLing sLraighL
lcrwards. Then bcund back Lc Lhe righL,
landing wiLh ycur righL lccL, knee lcrwards
again. 0ne small sLep lcr ycu, cne gianL
leap Lcwards a newkind cl man.
30sec wcrk,
Lhen 30sec resL
30sec wcrk,
Lhen 30sec resL
30sec wcrk,
Lhen Lake a quick
breaLher belcre
readying ycursell
lcr ycur nexL |ump
5VEP500
H0N1H
ragegymIee
isprellyprioey. 0ur
0lYworkoulsoansave
youP8000in20I4

YN-FPEE5TPENTh
N||` ||||| N|'J/|

WHY? smple way L arness Le pwer
l sprLs scence n Le cmlrL l yur
wn lune. Frn up all Le ma|r
muscles n yur les burns exLra kl|ules,
wle Le lrward leap enaes yur cre
lar mre Lan |umpn sLraL up nL Le
ar. Mark uL Lw spLs abuL Lw meLres
aparL. dusL waLc Le lurnLure and keep
Le d uL l arm's way, please.
WHY? Nrmal plankn |usL sn'L n L
cuL L l yu wanL a sxpack L smply
Lakes L ln. lnsLead, Lry mvn n and
uL l dllerenL psLns L sLreLc yur
abs n mulLple drecLns all wLuL
drppn sweaL n yur carpeL lr ansn
mnuLes n end. c, l yu wanL L relax
n yur lune alLerwards, s nLn L be
snlled aL.

0kWk||I0S0UI

UI||k|
HDW? en wL yur leeL sulderwdL
aparL n Le lrsL lne and squaL dwn as
deep as yu can L eneraLe lLs l pwer
lr Le |ump (A). Swn yur arms lr
mmenLumand leap lrwards (B) L land
n Le secnd lne, lnsn n Le same
deep squaL psLn (C). Spn arund and
|ump back as quckly as pssble L keep
yur kl|uleburnn sky .
8 reps,
Len 30sec resL
8 reps,
Len 30sec resL
6 reps.
NwL wrk n LaL
sxpack...
HDW? SLarL by eLLn nL a pressup
psLn, Len brn yur lelL armunder
yur rL armpL, rLaLn yur Lrs unLl
yu're pnLn aL Le celn wL yur rL
and (A). Cme back L neuLral (B) and llL
yur ps L reac beLween yur leeL (C)
Len place yur ands back n Le sLarL
psLn and swLc sdes. esL d Ls n
prvaLe unLl yu've L Le knack l L.
4 reps eac
sde, 30sec resL
4 reps eac
sde, 30sec resL
3 reps eac
sde. Have anLer
quck breaLer
belre yur lnal
exercse

N||` ||||| N|'J/|

0|||NIN||0k|\|
WHY?





?
HDW? Hcld cn Lc a plaLlcrm wiLh ycur
arms sLraighL, heels LcgeLher and legs
cuL. Bend aL Lhe elbcw Lc lcwer ycur bcdy
unLil ycur gluLes almcsL Lcuch Lhe lccr
(A), Lhen pcwer back up (B) and drive
ycur hips Lcward Lhe ceiling (C). ThaL's
ycur whcle bcdy wcrked.
I2 reps, Lhen 60sec resL
I4 reps, Lhen 60sec resL
I6 reps. When ycu've
lnished, immediaLely spin I80
degrees, bend aL Lhe knees and
lcwer ycur gluLes cnLc LhaL ccuch

N||` ||||| N|'J/|

YN-FPEE5TPENTh
N||` ||||| N|.'J./|

C ga, no fa
enever ycu can. Sugar
is insLanLly abscrbed
and meLabclised, sc iL
geLs Lurned inLc laL quicker
Lhan acLual laL," says
Prcl Paul Lachance cl
PuLgers UniversiLy.

Dich die din Ycu'd

Lhink lewer kilc|cules wculd
be a gccd Lhing, buL dieL
ly drinks are mcre
clcsely linked Lc cbesiLy
Lhan Lhe regular sLull
because Lhey Lrigger sugar
cravings, acccrding Lc
Purdue UniversiLy.

Fea is beLLer when iL

ccmes Lc weighL lcss iL
has a Lhird lewer kilc|cules
Lhan Cheddar.

lways go hin c wiLh

pia, il ycu're eaLing cuL cr
dining aL hcme. Ycu cculd
shave cll 26cl Lhe energy
(aL Debcnairs) |usL by
chccsing a Lhin base
insLead cl a regular cne.
ll ycu're lccking lcr a quick
and healLhy pia base,
use a whclewheaL wrap.

lL's lne Lc have a cheaL day

every ncwand again ycu
deserve iL, alLer all. dusL
make sure LhaL ycu're a
liLLle carelul when ycu dc.
Pic he igh chea meaI
aL urger King and geL
I 439kd cl ccnscience
cleaning. 0c lcr Lhe
Tendergrill Chicken burger,
raLher Lhan Lhe Crispy
Chicken burger (2 95kd).

Tna is cne cl Lhe leanesL

scurces cl prcLein in naLure
wiLh 24g per 4I8kd
serving. ll ycu eaL iL lresh,
iL may up Lhe kilc|cules,
buL iL alsc bumps up ycur
hearL-healLhy cmega-3s.
Make iL ycur gc-Lc
sandwich lller in place cl
pcpular prccessed meaLs,
like Lhe hamand sausage
ycu mighL chccse ncrmally.
They harbcur everyLhing
lrcmsaLuraLed laL Lc
cancer-lcrming niLraLes
and give ycu less Lhan
hall Lhe muscle-building
prcLein per biLe.

Chicen o beef Well il

ycu're aL WcclwcrLhs
picking up scme lunch
(cr |usL lnding
scmeLhing Lc keep ycu
gcing aL ycur lccal peLrcl
sLaLicn), pick Lhe Chicken
&Mushrccmwrap. lL's
gcL less kilc|cules, mcre
prcLein, less laL and
lewer carbs Lhan Lhe
Eul|nq p|un: ure hurd lo qel lo qr|p:
|lh. | ou unl lo |o:e e|qhl |eore
lhe end o lhe monlh |lhoul reu||
lr|nq, lh|: |: holo cul |||o|ou|e: on u
du|| |u:|:. |o d|el |oo|:, |u:l re:u|l:

lewer carbs Lhan Lhe

0eel Wrap.
EAT THIS!
NDT THAT!
N||` ||||| N|.'J./|

Forget dinner.
curs insLead. 0cing
hungry chips away aL ycur
weighL lcss willpcwer.
PesisLing ycur cravings is a
brain acLiviLy and ycur brain
runs cn gluccse," says Prcl
KaLhleen MarLin 0inis cl
McMasLer UniversiLy.

Save ycursell sLacks cl

kilc|cules and nix the
hot chips with our mea
when ycu're en|cying LhaL
burger. They'll add sLacks
cl kilc|cules, laL and carbs.
Pick mash, a baked
pcLaLc, a mielie cr
hcL veggies insLead.

Aoid fruit oghurts.

The lruiL syrup is lull cl
added, relned sugar and
arLilcial sweeLeners LhaL
gc sLraighL Lc ycur middle.
Pick plain ycghurL insLead
and add lcw-sugar lruiL,
like blueberries,
lcr exLra LasLe.

Sccllng scme healLhy

lccking TcasLed 0rancla
(2 879kd) aL Kauai mighL
be delicicus, buL picking
the ScrambIed Egg on
Toast (I 734kd) will save
ycu nearly hall Lhe
kilc|cules. Pemember LhaL
when ycu run cuL cl cereal.

Twc eggs in Lhe mcrning

curb hunger Lc cuL ycur
lccd inLake cver Lhe nexL
day by I 673kd.

0n a ccld, dark
alLernccn, Lhere's nc
beLLer pick-me-up Lhan a
cup cl scmeLhing warm.
Pccibcs cr green Lea is
prcbably ycur healLhiesL
beL, buL il drinking planLs
aren'L really ycur Lhing,
iL's all abcuL perfecting
our coffee order.
Wimpy spressc has
zerc kilc|cules, add a
biscuiL (I74kd) and iL
beaLs Lhe Calle
LaLLe (59Ikd).

sLudy aL ga Khan
UniversiLy, PakisLan,
ccnlrmed coriander is
a diureLic, meaning iL
sLcps ycur bcdy lrcm
hclding excess waLer.
Tear scme up cn salads
cr blend inLc scups.
174kJ
591kJ
N||` ||||| N|.'J./|

p hiken e f
ke. ill has plenL cl
prcLein, buL Lpicall
ccnLains Lwc-Lhirds cl Lhe
kilc|cules lcund in a
chicken breasL Lhe same
sie, mainl due Lc iLs
lcwer laL ccnLenL.

Dip cur chips inLc

hmm n em.
The chickpea base ccnLains
prcLein and lbre, bcLh cl
which help cu leel lull.
The are alsc high in
carbs, buL lcw-0l Lc
cuL blccd sugar spikes.

ll cu n' ei
ge pi lrcm
Ccl'Cacchic's pick Lhe
Siciliana (594kd per slice)
insLead cl Lhe kilc|cule-
heav McriLuri (I 36kd).

e eI gnn
p kiIjIe, buL il cu
can'L hcldcuL, pick wisel.
Chccse Lhe arbeque Sauce
(I5kdcnaSLandardpia)
insLeadcl Debcnairs Sauce
(5I4kdcnaSLandardpia).

Pecple whc aLe Imnd

dail lcsL 56mcre laL Lhan
Lhcse whc didn'L in a sLud
aL Lhe UniversiL cl
Calilcrnia. Their lbre sLcps
Lhe bcd lrcmabscrbing
scme laL and alsc sLcps
Lhe desire Lc snack.

En|c a runn brie alLer

dinner. rie, CamemberL
cr 0caLs Cheese are greaL
cpLicns, buL avcid Cheddar,
EmmenLal cr 0ruere. Dp
f fe heee and be
less hard cn cur waisLline.

lLer an evening cuL

aL Lhe club pick cur
McDcnald's carelull
and cu'll be gclden Lc
Lhe Lune cl 757kd.
Dde McDoubIe
(I 43kd) and ncL a

Ycu can cuL I 24kd while

eaLing cur lunch al deskc.
0pL lcr WcclwcrLhs SLeak
&Caramelised 0nicn
Sandwich and Ieae the
Poast Chicken Mao
Sandich cn Lhe shell.
( )
0uarLer Pcunder wiLh
Cheese (2 I87kd).
1 43kJ
2 187kJ
N||` ||||| N|.'J./|

nch aL KFCseems less cl

a cheaL meal when ycu
kncwycu're avciding
kilc|cules. Srb SriIId
Tisr, ncL a Cclcnel
Burger and Lhe greasy
lngers will be less cl a
sLain cn ycur ccnscience.

WhaL Lhe besL meal when

ycu're cuL lcr a rcmanLic
daLe aL ycur lccal lLalian
place? i r s?
BcLh will be lcaded wiLh
carbs, sc keep ycur
Lcppings healLhy. Pick
LcmaLc-based sauces il
ycu're crdering pasLa,
and lcad ycur pizza wiLh
veggies and rcckeL.

iki ri
ik aL Nandc's can
save I 9I2kd. aL hall a
chicken and a mielie in
place cl I0 chicken wings
and ccleslaw.

Peady Lc Lake a dip? i

i iki which has |usL
606kd per I00g. BuL avcid
LaramasalaLa cr ycu'll
drcwn in 2 I54kd lcr Lhe
same-sized pcrLicn.

NcL all resLauranL pizzas

are creaLed equal, and
scme are cerLainly mcre
helplul Lhan cLhers when
iL ccmes Lc achieving ycur
healLh and lLness gcals
(see Lip I9, belcw).
d' ik id
kiIjIs b rdri
sId, Lhe Ccl'Cacchic's
Fabrizic is lcaded wiLh
3 236kd. (ThaL's lve slices
cl Lhe Siciliana.)

0eL ahead wiLh Lhe

game. is
sss have less
laL and kilc|cules
Lhan Lheir pcrky
pals. Sc pick
scmeLhing gamey
cver anyLhing piggy.
75k

ll cur heading lcr Lhe

qick Inch ime pie
special. The WcclwcrLhs
Chicken &Mushrccmpie
(I 745kd) cllers a saving
cl arcund 650kd cn Lhe
Beel Sausage Pcll and
ycu'll leel much beLLer
abcuL iL. B L emember,
a whcpper
energy.

MsseIs in Lheir shells are

exLremely nuLriLicus and
greaL lcr weighL lcss
because Lhey're slcwLc eaL
leaving ycur bcdy plenLy cl
Lime Lc regisLer lullness.
much
abcuL iL. BuL rem
bcLh can pack a
when iL ccmes e
s
95kJ
EAT THIS!
NDT THAT!
H| N0!0||
!H0800
,u wr ul prpr, ,u nl
n l pu:h unl|| ,ou co||up:e.
F|leen m|nule: |: enouqh l|me
lo |u||d u ||qqer |od,. The:e
'lr|:el: lhree move: |uc| lo
|uc| w|lhoul re:l |reu| down
mu:c|e lo :p||e qrowlh. 0o 8
rep: o euch move w|lh u we|qhl
,ou cou|d ||l l4l5 l|me:.
Comp|ele lhe |ol |n l5 m|nule:

k||S0UI
LarL Lhings cll wiLh a lcwweighL |usL Lhe
bar will be encugh lcr ycur lrsL gc. Hcld iL
acrcss Lhe leshy parL cl ycur neck and
shculders, using ycur arms Lc lcck iL in
place . Ncwbend aL ycur hips and knees
Lc push ycur gluLes back and dcwn, unLil
ycur Lhighs are parallel wiLh Lhe grcund ,
Lhen sLand back up sLraighL. This cne is
impressively 0lympic", sc ycu geL Lc leel
eliLe lrcmLhe lrsL mcve.
|lNlTl0N
|ULLB00
L0w0NKlT
TlHL3A\lN6
|0SN00|UIS
8 reps, Lhen grab 2 dumbbells

I N||` ||||| N|'J/|

N||` |||||
INbTENb5LE
WiLh a bar, Lake a sLance wider Lhan
hip widLh and Lurn ycur knees and
Lces cuL. Peach dcwn Lc Lhe bar and
grab iL wiLh a clcse grip . Keeping
ycur chesL up, exLend ycur hips and
knees unLil ycur legs are sLraighL
. SiL back Lc reverse Lhe
The nexL 8 reps hiL Lhe suppcrL
muscles in ycur legs lcr exLra
grcwLh. Pick up a pair cl weighLs
and sLand wiLh LhemaL ycur sides
. SLep back wiLh cne leg while
bending Lhe lrcnL cne, and lcwer

0UkkUN

SU0S0UI
8 reps and gc sLraighL cn
8 reps &resL. Dc 3 seLs
unLil ycur back knee almcsL hiLs Lhe
lccr . SLand back up and
alLernaLe sides each Lime.
uSLE
TKESTINE?I
N0vESNEN
FSTINS
W0k0UII

0UIkIN

USSUS0
IS|
N|'J/|
mcvemenL. Dc 8 Lhen have ycur
30sec resL. Then sLarL again unLil
ycur 4min is up.
N||` |||||

rcll" ycur
shculders back and
lcwer unLil ycur Lriceps
sLreLch . ush up Lill
ycur arms are sLraighL .
Nearly Lhere...

dacking up Lhe bench

equals lasLer resulLs.
Hcld Lhe weighLs cver
ycur shculders and
push Lhem sLraighL up .
Bend aL Lhe elbcw Lc
lcwer. Dcn'L resL Lhe DBs
cn ycur shculders.

Ncwkneel cver Lhe

laLLened bench and grab a
DBlrcmLhe lccr . ull
Lhe weighL up unLil iL makes
ccnLacL wiLh ycur ribs ,
Peverse unLil ycur armis
ccmpleLely sLraighL.

ie laL cn a bench and grip

Lhe bar wider Lhan
shculder-widLh. cwer Lhe
weighL under ccnLrcl Lc
ycur chesL and push up
explcsively . ry ncL Lc
lare ycur elbcws cuL.
8 reps Lhen geL up
8 reps and |ump up
8 reps each side
8 and resL 4min

N|'J/|

0W
ee e e bec b
i e ad
i a ead
e a DB
ad bac, aci i e
i Peee a
e ae a ad eea
khS
8 e eac ide
8 e e we

N||` ||||| N|'J/|

lk
|U||0\k
ie bac ad d a Z
ba abe ci
Bed ebw we
e ba beid ead
i ee a ec ,
e i bac, 4min in
LcLal. Then celebraLe.
ycu're dcne!
!5-NINbTENb5LE

Th c awwad h cb|c h had

s c cur muscles Lc ccnLrcl iL Lurning
Lhis a inLc lull-bcdy laL burner. SLand
sLraddling Lhe bag, scccp bcLh hands
under iL, Lc Lcss iL up cnLc cne shculder .
Ncwlrmly smash iL dcwn inLc Lhe lccr
. 0n Lhe nexL rep, swiLch shculders.
The lcuder iL is, Lhe beLLer.
H|N|
|08N|8
doe:nl lu|ehu| our du lo|o:e
our |e||. You|u:l needup|unund
lhequl: lodo|l. Th|: l5m|nule
c|rcu|l :w|lche: lheocu: |elween
our upper und|ower |od,
|ncreu:|nq'eerc|:epo:loqen
con:umpl|on. S|mp|. lhe:lru|non
our |od oucreule|n:uchu:horl
l|me:p||e: our ul |urn|nqor
hour:. epeul lh|: c|rcu|l 8l|me:.
Leunl|me: ureuheud.
L03L|AT
ATLLTlC
CAR0l0
NLwH0\L3
I0 reps, Lhen geL a barbell ready

I0 N||` ||||| N|'J/|

N||` |||||
WiLh Lhe barbell aL arm's lengLh,
bend ycur knees slighLly and shilL
ycur hips back, allcwing iL Lc slide
dcwn ycur legs. Keep cn hingeing
ycur hips back unLil ycur hamsLrings
LighLen . Ncwdrive ycur hips
ime Lc geL medieval cn ycur abs.
lace 2 DBs nexL Lc a sLep LhaL's
abcuL I5-20cmcll Lhe lccr. ln a
push-up pcsiLicn, grab Lhe DBs and
place ycur leeL wider Lhan shculder
widLh . ilL Lhe lelL DBcnLc Lhe

k0hNN00|I

kN0SI|U|

I0 reps buL dcn'L rush

I0 reps nice and slcw
lcrwards, squeeze ycur gluLes
and rise back up Lc sLanding .
Yelps are enccuraged.
sLep, Lhen Lhe righL . hen
reverse. haL equals I rep. Yes,
iL's ncL easy. crry.
TEESYY
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YuSELF
SIXK
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Men'sHeolth

J| '|l\|l ''|l lJ\J|l 'l|l \J

Men'sHeolthPerscna| Trainer Apps available
lcr ycur iPhcne and iPad. 0eL leaner, liLLer, sLrcnger
and healLhier Lcday wiLh mcre Lhan 350perscnalised
Lraining prcgrammes lcr beginners and prcs.
Dcwnlcad iL ncwlcr lree!
N||` ||||| N|'J/|

\|kS|
I0U0N00WN
lmcsL dcne. Hcld ycur
Ds nd sLep cne lccL
bck , bending ycur lrcnL
eg unLil Lhe bck knee
lmcsL hiLs Lhe lccr. Plce
he Ds cnLc Lhe grcund lcr
seccnd , Lhen pick
hemup gin belcre
driving bck up.

0N|NN0|0
This is Lhe lnl sLnd lcr
ycur lL. 0rb Lhe brs wiLh
plms lcing ech cLher
, nd pull up unLil ycur
elbcws re L righL ngles
. hen ycu're dcne, resL
lcr 60 seccnds nd repeL
Lhe circuiL Lwice mcre
s slimmer mn.

0Uk|
&|k|SS
Tc keep up Lhe Lempc,
swiLch Lc sLnding. iLh
cne lccL in lrcnL cl Lhe
cLher, hcld n EZ br L
mid-Lhigh heighL .
Curl Lhe br up , belcre
pressing iL cver ycur hed
lsL , wiLhcuL swiLching
grip. Twc mcves Lc gc.

D
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Lh

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N||` |||||
I0 reps, 30sec resL
I0 reps. SLy sclid

30 mcre seccnds
!5-NINbTEFATL55
I+ N||` ||||| N|.'J./|
der Lhan chicken
30ml lcur
300ml milk
300ml vegeLable sLcck
0rcund nuLmeg
ZesL cl a lemcn
lack pepper
250g brccccli
Lin kidney beans
250g smcked salmcn
2 handluls breadcrumbs
2 handluls chcpped nuLs
|t taa Ccmbine Lhe
lcur, milk, and sLcck in a
pan. Simmer lcr 2 mins,
sLirring. dd Lhe nuLmeg,
zesL and pepper, Lhen Lhe
veg and salmcn. ScaLLer Lhe
breadcrumbs and nuLs cver
iL and bake aL I80`Clcr I0
mins. EaL hall and save hall.
|t's |r|t ar aaI
Salmcn, beans and milk
prcvide ycu wiLh aminc
acids, scy prcLein, and
casein," says rcwn.
Lriple-whammy cl
muscle building-blccks."
|
PrcLein is Lhe besL-kncwn ammuniLicn lcr ycur muscles, buL iL has a valuable ally. carbs.
Carbs are ycur bcdy's green lighL lcr muscle grcwLh," says eliLe perlcrmance nuLriLicnisL
Freddy rcwn. ln addiLicn Lc his invclvemenL wiLh Lhe England Pugby Unicn, rcwn has alsc
develcped nuLriLicnal prcgrammes lcr a number cl greaL bcxing champicns, including Lhe Fcrmer
CcmmcnwealLh Champicn Craig WaLscn, champicn Tcmmy SLubbs and Lhe lcrmer l0Wcrld
Champicn Michael rcdie.
FiL rcwn's recipes arcund ycur Lraining Lc geL all Lhe prcLein and carbs ycu need Lc build bigger
muscles and be lghLing lL.

P
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r|qhl ood|: cruc|u| loqrowlh. The:ew||| he|p,ou
udd:|zeuler lhewor|oul onlheprev|ou: puqe:.
P|8!|8V|N0
39kJ
35g
28g
27g
N||` ||||| N|.'J./|

Feer iccues Lh ub sih

cre rcLei Lh beel sLe
cre reLie Lh beel versic
cic hce
I gri cve rushe
I hii hce
3 Ls vegeLbe ci
re eer sie
I hlu cl ieies
2 hie bresLs
uL i sLris
2 LcrLis
a aaFry Lhe cic
gri hii i Lhe ci uLi
brc Lhe Lhe eer
ieies hie. Fry uLi
Lhe hie is cce Lhe
Lc Lhe LcrLi. e 2
servigs. Sve ce lcr Ler.
a |r| fa aa hie
is e rcLei L iLs besL
hie hii's sii is
shc Lc r u ycur
eLbcis" sys Brc.
300g sce hc
sie uL iLc iees
0g c-lL czzre
grLe
I0g lrcze es
ixe herbs
Ssh Thi lsh sue
lu grLe Pres
2 rge cLLces she
a aaPuL Lhe lsh
czzre es herbs
lsh sue i ie ish. SLir
hl Lhe Pres iLc Lhe
sh cver Lhe lsh.
Srie Lhe reiig
heese c Lc be L
220`Clcr 30 mins. Makes 2
servings.
a |r| fa aa The
cmega-3sandamincacidswill
ccck up brawn in a LasLy way."
I cnicn, diced
I garlic clcve, crushed
Pinch each ccriander,
ginger, garammasala,
paprika and chilli
300g cl veniscn
I mangc
200ml chicken sLcck
400ml ccccnuL milk
a aaFry Lhe cnicn and
garlic in a pan Lhen add Lhe
spices. Lcb in Lhe meaL and
lry unLil iL's brcwned. Add Lhe
mangc, sLcck and ccccnuL
milk and simmer lcr I0
minuLes. Makes 2 servings.
a |r| fa aa veniscn
is cne cl Lhe leanesL red
meaLs and alsc has high
creaLine levels, sc ycur
muscles will have all Lhe luel
Lhey need Lc enlarge."
0N|0|N|A|IAS
||SN|||
\|N|S0NAN0hAN000Ukkf

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22g
I9g

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2g
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2g
2g
7g
N||` ||||| N|.'J./|

/ch|eve,our we|qhl |o:: qou|: wh||e:loc|p|||nqenouqh

enerq, lopower lhrouqh,our wor|oul
i ih hi raii (r v bidi a c ad rai h ry
r d' hav a a ciic apprach a i ad, y d a vry
i i| r hard r y h rcip h ry y d prrr
a-bri r a I00iiy, hi ri y d' vrd i h i|
d hi, h a yr a-bri day d b rich i pri ad ri
' ay hahy ad a, ih ai ay i| ha ca b rd a a,
ay i prrac riii Frddy Br
y ca iy |y yr d, ih acrici a ar phyi ad la ach
00 chic c
chic bra
I0 ad br
I ar i, dicd
00 id hr
I 0 pac drid
hr
50 pai yhr
I50 id ric, cd
at taa Bri h c
a bi, add h chic
bra ad c r 0
i v h
chic c i' cd
h add h br, i
ad hr ad c
r I0i v ha
h ixr ad bd,
addi h yhr, h
rr h pa ad ar
hrh ic h chic
ad rv a bd id
ric Ma - rvi
W|at's |r|t far aaI
Mhr ar a
ar-prc ih-
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i a, ay Br

ri-rich, i a
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lsh nd chips
Sprig cl dill
Pinch cl cynn pppr
Pinch cl grcund gingr
I Lsp cprs
clcv cl grlic
50ml whiL win
200ml LcmLc pure
250g ccd lllL
2hndlulscl crrcLsndps
W| ix Lh dill,
pppr, gingr, cprs, grlic,
win nd LcmLc LcgLhr.
Pcur Lh mixLur cvr Lh lsh
nd bk iL cn Lry lcr I0
minsL 200`C. Bcil LhcrrcLs
nd ps Lhn srv Lh lsh
cn Lcp. ks I srving.
W| |r| fr I Th
spics will bccsL ycur
mLbclismby up Lc I0,"
sys Brcwn.
\W
\00
cr prcLin Lhn chickn sld
rind. glug cl cliv
cil, 2 clcvs grlic , 2 Lsp
gingr, chilli lks, splsh
whiL win vingr nd
2 Lbsp hcny
2x 250g Lun sLk
I50g brcwn ric
2 hndluls cl ccckd vg
im |uic
Ccrindr lvs, chcppd
W| ix Lh mrind,
pcur cn Lh Lun nd lv
lcr 30 minuLs. 0rill lcr 7
minuLs nd srv cvr
Lh brcwn ric nd vg,
wiLh squz cl lim
nd sprinkl cl ccrindr.
ks 2 srvings.
W| |r| fr I Pich in
cmg-3 lLLy cids, Lhis
ml will lcwr ycur insulin
lvls, nccurging ycur bcdy
Lc us lL s lul scurc.
2 crrcLs
I grlic clcv
I bby lk
I ccurgLL
50g mng LcuL
I hndlul cl lL ll prsly
2 spring cnicns
6 chrry LcmLcs
ZsL cl lmcn
0liv cil
400ml vg sLcck
W| Chcp Lh vg nd
lry vryLhing lcr 3 minuLs
in liLLl cil (hL iL lrsL) Lhn
dd Lh sLcck nd ccck lcr 30
mins. ks 2 srvings.
W| |r| fr I Th
vgLbls in Lhis dish hv
ll Lh ssnLil minc cids
ycu nd," sys Brcwn. L will
lsc hlp Lc kp ycu lling
lull whil lding ycur bcdy
wiLh ll Lh nuLrinLs iL nds
Lcrpir lLr crdicsssicn."
0

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N||` ||||| N|.'J./|
NAY TbAY WAY ThbAY AY ATbAY bAY
W
0!
Pest
he lrsL day
is ree, buL cn
subsequenL
cndays
use a cam
rcller cn
ycur legs Lc
lush cuL
lacLic acid
build-up
Pun 2min
WaIk4min
PepeaL x 5
Pest
Dcn'L igncre
any niggles
ycu eel
during ycur
runs and
be sure Lc
sLreLch cuL
Lhe LighLer
areas c
ycur legs
Pun 3min
WaIk3min
PepeaL x 4
Pest
uL up ycur
eeL cr, i
ycu have
Lhe energy,
Lake a slcw
bike ride
cr acLive
reccvery
Pest
Dcn'L eel
bad abcuL
eaLing mcre
carbs Lhan
usual Lhe
nighL becre
race day.
40g shculd
seL ycu up
cr success
Pun 5min
WaIk3min
Dc 3 Limes
W
02
Pun 5min
WaIk3min
PepeaL x 3
Pun 7min
alk 2min
PepeaL x 3
Pun 8min
WaIk2min
Dc 3 Limes
W
03
Pun 9min
WaIkImin
PepeaL x 3
Pun I0min
WaIk2min
PepeaL x 2
Lhen run
cr 5min
Pun I2min
WaIk2min
Dc Lwice
Lhen run
cr 5min
W
04
Pun I5min
WaIkImin
PepeaL x 2
Pun 8min
WaIk2min
PepeaL x 3
5Krace
80|
0||N|!!





5Kun run is an ideal beginner's gcal cr imprcved lLness and aL lcss. Dcn'L be LempLed Lc geL
cuL Lhere and |usL run" as ycu'll be running Lhe risk c burn-cuL and in|ury. Far beLLer Lc ease ycursel
in wiLh a well-sLrucLured Lraining plan. Tie up ycur laces ycur besL Lime is |usL cur weeks away
0W0A|B
0N||N||
lways warm up becre
ycur run. SLarL wiLh a walk,
Lhen add a ew high knees,
kicks, skipping and |umping
cn Lhe spcL."
|AW|N0|A0
Finding a ccnsisLenL, naLural
rhyLhm is key Lc lcng-Lerm
success." Dcwnlcad an app
like apyPun Lc help ycu.
NA|N0NN|
Try Lc keep ycur sLride
shcrL and pcsLure Lall
and uprighL. This will
prevenL in|ury, as well as
imprcve percrmance."
BWA
0WA
This plan, and
Lhese Lhree
Lips will
unlcck lcnger
disLances,"
says physic
Sarah 0reen
N||` ||||| N|.'J./|
PEP5
TbE5 EE5 TbP5 FPIAY 5ATbPAY 5bNAY
WEEk
0!
st
Lcck inc
civ
ccvy
uch
ycg c
Bcg c
buil ycu
lxibiliy
un I4min
Ikmin
un I4min
st
Ty
pc
mg
c lcm
cll c
l
hc
niggling
knc h
un will
buil up
un I4min
Ikmin
un I4min
st
lcm
cm ligh
ch
c kp
ycu |cin
wll-cil
st
cu will
n i
pcilly
in h l
wk
un km
ccninuculy
WEEk
02
un I4min
Ikmin
un I4min
un I4min
Ikmin
un I4min
un 4km
ccninuculy
WEEk
03
un min
ccninuculy
un min
ccninuculy
un 5km
ccninuculy
WEEk
04
un min
ccninuculy
un 4min
ccninuculy
un 6km
ccninuculy
WEEk
05
un 4min
ccninuculy
un 4min
ccninuculy
un 7km
ccninuculy
WEEk
06
un 4min
ccninuculy
un 45min
ccninuculy
un km
ccninuculy
WEEk
07
un 45min
ccninuculy
un 4min
ccninuculy
un 9km
ccninuculy
WEEk
08
un 45min
ccninuculy
un min
ccninuculy
Ir
Ncwycuv iccv ycu b lvl cl ln i im lc g chllng. A bnchmk
inc h nx p lc ny nwunn i h IK. Twic h kilcm wic h w
0UB0Uk|SIAN0|NS
|IS000I0kSI
ln ycu wk cun
y nc |u un
y n. A lv minu
ic bh will hlp il ycu
lly lling h llc.
SIkI0N0Uk0S
l ncml lc ycu lg c
ll igh h y l ycu
un. i wc hcu blc
ching ycu mucl
will pcn b.
0NIBANk0
ll ycu ll ny niggl
nv y c un hcugh
h pin. i chck
immily il ycu wn
c mk i c c y.
k|A|k
0U|
ih mc
milg ccm
high in|uy
ik. U hi
pln lc mc-
y lg
PP||N|N!
N0| !|NP||

pp|emenl:
qel ,ou lhl elr 2O, :lr|qhl oul o
lhe |r. The:e :lrler o||el|on: q|e
,ou n |mmed|le dnlqe or 2Ol4

c|c|.cc.zc

NewsupplemenLs can upseL

ycur sLcmach, buL Laking 5g
cl gluLamine Lhree Limes a day
helps ycur digesLive sysLem,
sc ycu reLain mcre nuLrienLs
lrcmlccd and sLay energised
while lcsing Lhcse kilcs. Keep
ycur belly happy while iL's
sLill Lhere. lcr 300g,
supp|cmcntwcr|d.cc.zc

CyLcspcrL CyLcmax
Perlcrmance Drink
enccurages ycur bcdy Lc
burn Lhrcugh ycur laL sLcres
lcr energy when exercising
hard. lL alsc imprcves blccd
lcw, sc ycur hearL dcesn'L
have Lc wcrk quiLe sc hard.
Mix 23g wiLh 500ml cl waLer
and kncck back. lcr
680g, supp|cmcntwcr|d.cc.zc

Ycu wcn'L lnd prcLein purer
Lhan USNWhey lsclaLe. Nc
sugars cr exLras" means ycur
muscles cnly geL whaL Lhey
need, wiLh mcre Lhan 90g cl
prcLein per I00g cl pcwder.
dd a ccuple cl scccps Lc
258ml cl waLer and geL iL
dcwn ycu alLer a wcrkcuL.
lcr 720g, usn.cc.zc

lLer years cl asscciaLicn

wiLh meaLheads, creaLine
supplemenLs have been
scienLilcally rubber-sLamped
Lc increase sLrengLh cn any
lilLing exercises and prevenL
Lhe sericus aches alLerwards.
Take 5g cl 0pLimumNuLriLicn
Micrcnized CreaLine Pcwder
wiLh waLer, Lwice cn wcrkcuL
days. lcr 300g,
supp|cmcntwcr|d.cc.zc

Courlr, aslr
anburnmoral
wllsbuys

Norrowlan
lsspans|usl
apll |araway

ll ycu're running a lcL Lc lcse

weighL, LhaL pain in ycur legs is
lacLic acid. USNCramp lcck
will help ycu lrcmLhaL ache,
sc ycu can burn laL lasLer and
lcr lcnger. Keep Lhemin ycur
desk Lc Lake 45min belcre ycur
run hcme lrcmwcrk.
, usn.cc.zc

10

@GNC_SA
www.gnc.co.za
LiveWellGNC
0860 254 257
O YY
NE
LIF
ST SS
HE
Now's the time to change your health, change your ftness
and change your life! How you power that change is what
GNC does best. As a world leader in health and wellness
supplements, we have helped millions achieve their ftness
goals. And now it's your turn.
WORLDLEDERINHELTHNDWELLNESS
SUPPLEMENTS NOWINSOUTHFRIC

AvoiIobIe in Iorger sfores

||srtewee|s|jjr:|1est|e|s|tsttretese:er1sf 1e||t|ass|\jt|tr:|rne|s.
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|NN||||||
A 0xlcrd PclyLechnic lnsLiLuLe sLudy
lcund LhaL Lhis bccsLs Lhe raLe aL which
ycu meLabclise laL by I5-20lcr Lhree
hcurs alLer eaLing. Plus, iL lcwers
ycur appeLiLe. HcL sLull.
|NNh0N
lL makes laL cells mcre respcnsive
Lc insulin, upping meLabclismby
20, claims Lhe US AgriculLural
Pesearch Service.
0|N0|
HcspiLal research in NewScuLh
Wales lcund LhaL Lhis bccsLs ycur
meLabclicsmby 20. Add lresh
ginger Lc bciling waLer lcr
a kilc|cule-culling Lea.
h
Hall a Leaspccn bccsLs ycur
kilc|cule burn by 20-25
almcsL insLanLly, lcund 0xlcrd
PclyLechnic lnsLiLuLe researchers.
|
Ncwlcr Lhe cccl-dcwn. ln a sLudy
published by Lhe Endccrine SccieLy,
waLer was lcund Lc raise Lhe
meLabclismcl laL-sLcring adipcse
Lissue by up Lc 30. Drink iL belcw5C.
ycur bcdy burns energy, warming Lhe
waLer belcre iL's abscrbed.
AkAJ#|l|R||#lIRIR||
|AIJJkNlN||J|JJAkJIA|||
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Bi| spirir|
Beetrt
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9ripefrait
Peppers
Bi| mirrws
Batterrat
Pme]ririte
hie|ies
Arri1
Sweet ptit
Berries
Caram|er
Cia|if|wer
kr|et
App|es
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Biriris
has|rms
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A|mr1s 0its Pprrr Ba|]ar w|eit
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rtti]e r|eese
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IN| PACK

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hickpea curry
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M:\|n|sear f1'sf:t|arr|rjtert|:| w|t|t|eMer'sRe:|t| se:er1:ne:| j|:rrer
Je:|se1 | M|t|e||e #:tsr kJ A| frn Natr|t|r:| |at|rs
DMELETTE
DNPYE TDAST
Twc-egg cmeleLLe llled wiLh
sLir-lried mushrccms and
cherry LcmaLces, served
cn I slice cl rye LcasL.
WHY? Eggs wcn'L harmycur
chclesLercl levels (LhaL's cld
schccl science). They may,
in lacL, help Lc lcwer ycur risk
cl hearL disease. Egg is a
ccmpleLe prcLein, excellenL lcr
building muscle, and will keep
ycu leeling luller lcr lcnger.
1 188kJ
CHICKEN-SPINACH
SALAD
I20g lemcn-garlic chicken,
cuL inLc sLrips cn baby spinach
leaves, cup cccked quinca,
I Lbsp dried cranberries,
chcpped carrcL, chcpped
celery and avccadc. Drizzle
wiLh lemcn |uice and seascn
wiLh black pepper.
WHY? Cranberries are high in
viLamin C and may help sLave
cll inlecLicns. 0uinca is a
whclegrain high in prcLein
and packed wiLh minerals.
1 912kJ
BEEF STIP FPY
I20g lean beel sLrips mixed
wiLh scy and sweeL chilli sauce.
SLir-lry in I-2Lsp clive cil wiLh
red cabbage, green beans,
carrcLs cuL inLc sLicks, red
peppers, cnicn and 3 slices
cl cubed pineapple.
WHY? Ped meaL is high in ircn
and a gccd scurce cl prcLein.
BuL limiL ycur inLake cl red
meaL Lc less Lhan
500g per week.
2 236kJ
SAPDINES
DNTDAST
80g sardines mixed wiLh chilli,
garlic, parsley and lemcn |uice
cn I slice rye LcasL spread wiLh
lcw-laL ccLLage cheese. Serve
wiLh grapelruiL.
WHY? Sardines are high in
cmega-3's, making Lhema
greaL inexpensive alLernaLive
Lc salmcn. 0rapelruiL appears
Lc help wiLh weighL lcss by
lcwering insulin levels
1 528kJ
PEPPEPY-PASTPAMI
SALAD
Ccmbine 80g (4 slices)
pasLrami, I bciled egg, cup
bulgur wheaL, chcpped
gherkins, spring cnicns, peas,
cherry LcmaLces, graLed
beeLrccL and rcckeL leaves.
Dress wiLh lcw-laL plain
ycghurL and Di|cn musLard.
WHY? AvarieLy cl vegeLables
and lavcurs keep salads
inLeresLing. Bulgur wheaL is
high in lbre, B viLamins and
minerals.
2 062kJ
HAKE BAKE
280g hake llleLs baked
in a LcmaLc, cnicn, pepper,
mushrccmand herb sauce,
served wiLh cup carrcLs,
cup peas and gemsquash.
WHY? Hake is a whiLe lsh
lcwin laL and kilc|cules, yeL
high in prcLein. PerlecL lcr
Lrimming ycur waisLline while
saLislying ycur LasLe buds.
1 876kJ
AVDCADDANDESS
TDAST
I pcached egg cn I slice cl rye
LcasL spread wiLh a quarLer
avccadc. Serve wiLh I chcpped
apple mixed wiLh I75ml plain
lcw-laL ycghurL.
WHY? Avccadc is high in
anLicxidanLs and mcnc-
unsaLuraLed laL. This
healLhy laL makes ycur
meal lar mcre saLislying.
1 939kJ
CDTTASE CHEESE
CHICKPEASALAD
I25g lcw-laL ccLLage cheese
mixed wiLh 70g chickpeas,
rcasLed buLLernuL, sweeL
pcLaLc and red peppers,
avccadc and waLercress
leaves, drizzled wiLh a
balsamic vinaigreLLe.
WHY? CcLLage cheese is lcw
in laL, high in prcLein and has
a lull-cn creamy lavcur. As
a dark green lealy vegeLable,
waLercress is high in ircn
and lclic acid.
1 678kJ
SPILLEDCHILLI
SAPLIC PPAWNS
I0 grilled chilli-garlic prawns
wiLh rcasLed brccccli,
aubergine, paLLypans and
cherry LcmaLces, brushed wiLh
clive cil. Have a 600kd LreaL,
like 340ml beer, a scccp cl ice
creamcr 25g cl chccclaLe
WHY? Prawns are lcwin
saLuraLed laL and high in cmega
3. 0ne LreaL a week wcn'L sLcp
ycur weighL lcss ellcrLs.
2 066kJ
PEANUT BUTTEP
BANANADATS
I cup cl cccked whcle rclled
caLs, I Lsp peanuL buLLer,
Lcpped wiLh I sliced banana.
WHY? 0aLs are high in scluble
lbre, reducing chclesLercl.
As a whclegrain iL prcvides
cpLimal blccd sugar ccnLrcl
needed lcr weighL lcss.
1 100kJ
TUNA-MIELIE SALAD
I20g Linned Luna mixed
wiLh cup mielies, chcpped
cherry LcmaLces, green pepper,
cucumber andleLLuce. Ccmbine
wiLh I Lsp lcw-laL maycnnaise,
cup plain lcw-laL ycghurL
and chcpped lresh ccriander.
WHY? Tuna is a laLLy lsh high
in cmega-3, an excellenL lcw
kilc|cule scurce cl prcLein.
2 157kJ
MEDITEPPANEAN
CHICKENKEBABS
I60g chicken seascned wiLh
herbs and lemcn |uice, cuL inLc
cubesandskeweredcnLckebabs
Lc grill cr braai. Serve wiLh
rcasLed buLLernuL, sweeL
pcLaLc, redpeppers, mushrccms
and baby marrcws.
WHY? Agccd balance cl
prcLein and carbchydraLes.
The perlecL way Lc reluel
alLer a wcrkcuL. Packed
wiLh nuLrienLs and lcwin laL.
2 201kJ
YDSHUPT PAPFAIT
Layer cup lighL muesli,
I75ml plain lcw-laL ycghurL
wiLh I cup chcpped lruiL.
WHY? YcghurL is lcwin laL,
high in prcLein, calciumand
viLamin D. Dairy prcducLs
may help Lc laciliLaLe weighL
lcss by changing Lhe way
Lhe bcdy burns laL.
1 440kJ
BEEF-STPIP
SESAME SEED
SALAD
I20g beel cuL inLc sLrips rclled
in sesame seeds, cup wild
brcwn rice, chcpped green
beans, carrcLs, red and
yellcwpeppers and
waLercress leaves.
WHY? Wild brcwn rice is a
gluLen-lree whclegrain high
in prcLein and lbre. Sesame
seeds ccnLain lignin which
lcwers chclesLercl.
2 181kJ
SALMDNAND
CAULIFLDWEP
MASH
I60g grilled salmcn served
wiLh pan-seared asparagus
spears, baby marrcws and
cherry LcmaLces, drizzled wiLh
balsamic vinaigreLLe and a side
cl caulilcwer mash.
WHY? Salmcn is a laLLy lsh
high in cmega-3, viLamin Dand
anLicxidanLs which means iL's
gccd lcr ycur brain and
prcmcLes weighL lcss.
2 066kJ
BIPCHEP MUESLI
cup cl scaked caLs mixed
wiLh I75ml lcw-laL plain
ycghurL, I graLed apple,
cinnamcn and 4 chcpped
almcnds.
WHY? Almcnds are high
in planL sLercls, which lcwer
chclesLercl. They ccnLain
pclyphencls, anLicxidanLs
and minerals prcmcLing
cardicvascular healLh.
1 630kJ
DSTPICHBUPSEP
0sLrich paLLy cn I whclewheaL
bun, Lcpped wiLh sLir-lried red
cnicn, red pepper and a dcllcp
cl chuLney served wiLh a side
salad cl rcckeL, sLrawberries
and cucumber.
WHY? 0sLrich is a very lean
meaL and an excellenL scurce
cl prcLein. Swcp cuL chips lcr
a lresh salad Lc cuL kilc|cules.
2 166kJ
CHICKPEACUPPY
280g chickpeas cccked
wiLh Linned LcmaLces,
baby marrcws, caulilcwer,
buLLernuL, red pepper,
ccriander, garlic and
curry spices. Serve wiLh
cup basmaLi rice.
WHY? Chickpeas are a
vegeLarian prcLein, lcwin
laL and high in lbre. 0cing
vegeLarian cnce a week
cuLs dcwn cn animal
laLs and kilc|cules.
2 042kJ
BANANA-BEPPY
SMDDTHIE
Ccmbine I banana, cup
berries, 2 Lbsp caL bran and
I75ml plain lcw-laL ycghurL.
WHY? 0aL bran in ycur
smccLhie adds exLra lbre,
ccnLrclling blccd sugar
levels and helping ycu
sLay luller lcr lcnger.
1 495kJ
SPILLEDFISH
LENTIL SALAD
2I0g grilled hake, 70g cccked
lenLils, cherry LcmaLces,
radishes, cucumber,
pcmegranaLes and rcckeL
leaves wiLh an clive cil and
lemcn |uice vinaigreLLe.
WHY? LenLils are cardic-
prcLecLive, andlcwer chclesLercl.
They are alsc high in lbre and
prcLein. PcmegranaLes are high
inpclyphencls andanLi-cxidanLs
and may help ccmbaL insulin
resisLance.
1 742kJ
CITPUS CHICKEN
I60g chicken baked in an
crange-Lhyme marinade served
cn a bed cl lighLly sLeamed
spinach, crange segmenLs,
beeLrccL and avccadc.
WHY? BeeLrccL and spinach
are bcLh superlccds packed
wiLh anLicxidanLs, minerals and
viLamins, keeping ycu ycung
and healLhy.
2 256kJ
175mI PIain Iow-fat yoghurt
mixed with 1 banana
WHY? Dairy has Lhe perlecL
blend cl prcLein and
carbchydraLes Lc reluel
alLer a wcrkcuL.
870kJ
0|00|N
CcnLrary Lc pcpular beliel
carbchydraLes are ncL all
evil. The besL dieL lcr
weighL lcss includes
40-45carbchydraLes,
20-25prcLein and
30-35laL. Chccsinghigh
lbre whclegrains such as
bulgur wheaL and caLs will
kicksLarL ycur meLabclism
key Lc weighL lcss. BuL
cuL carbs aL nighL Lc burn
mcre laL while ycu sleep.
6 471KJ
0|
K||0J0||
Add cup milk lcr
Leafccllee = 265
60mI Low-fat hummus with
crudits - broccoIi, carrot
sticks and cauIiower
WHY? Hummus is made lrcm
chickpeas and is high in lbre,
carbchydraLes and prcLein.
0pL lcr lcw-laL Lc cuL kilc|cules.
618kJ
N|0|N
|N|h00
Avcid lccds high in saL laL,
like Lhcse in animal
prcducLs and lried lccds,
as Lhey'll depcsiL easily cn
Lhe abdcminal wall.
lnsLead, eaL healLhy laLs
such as Lhcse lcund in
laLLy lsh and avccadc.
These laLs areanLi-inlam-
maLcry, helping Lc ccmbaL
insulin resisLance and
laciliLaLe weighL lcss.
6 349KJ
Cup berries and 4 aImonds
WHY? Berries help Lc imprcve
ycur chclesLercl levels and
reduce blccd pressure. They
are rich in pclyphencls,
pcwerlul anLicxidanLs wiLh
an anLi-aging ellecL.
530kJ
0NNKK
Snacks are clLen high in
energy, sugar and laLs
while lcwin lbre, adding
unnecessary kilc|cules
inLc ycur dieL and
lrusLraLing weighL lcss
gcals. EaL 3 meals a day
andsnack cnly whenLruly
hungry. LimiL snacking
Lc scmeLhing naLural,
like a lruiL.
6 478KJ
30g Lean biItong
and 1 nectarine
WHY? Lean bilLcng is LasLy
and lcwin laL, while lruiL is
always a gc-Lc snack cpLicn,
high in lbre and nuLrienLs
buL lcwin kilc|cules.
649kJ
|00
Ycu can'L gc wrcng wiLh
vegeLables. 0uys need
Lc eaL 3-5 servings cl
veggies a day. WiLh such
a varieLy available, iL isn'L
hard Lc dc. vegeLables are
packed wiLh lbre and are
lcwin energy and carbs,
llling ycu upwiLhcuL
laLLeningycuup.
6 372KJ
20 Peanuts and 2 tbsp raisins
WHY? The ccmbinaLicn cl
peanuLs and raisins is packed
wiLh energy, mcncunsaLuraLed
laL and prcLein, making Lhem
Lhe perlecL reluelling snack.
720kJ
||0N||
Hcwmuch ycu eaL
deLermines hcwmuch ycu
weigh. Nc maLLer hcw
healLhy Lhe lccd, il ycu
ccnsume mcre kilc|cules
Lhan ycur bcdy burns ycu
will gain laL. FccdqualiLy
andquanLiLy are bcLh
equally impcrLanL, sc
waLch ycur pcrLicn sizes
cn all lccd Lypes.
6 672KJ
1Cups homemade popcorn
and 30g dried mango
WHY? Pcpccrn is a greaL high
lbre, lcw-laL snack. Dried lruiL
adds scme healLhy varieLy.
455kJ
0N|00|0|NK
We are made up cl 60-70
waLer. WaLer is essenLial Lc
many meLabclic luncLicns,
including weighL lcss. Ycur
liver needs I07g cl waLer
Lc burn I00g cl laL. Sc
make sure ycu drink a
minimumcl 4 glasses cl
waLer (I.5L) per day, and
mcre il ycu are exercising.
6 558KJ
Cup Iow-fat cottage
cheese with 1 sIiced appIe
WHY? This snack prcvides
lcw-laL prcLein and carbchy-
draLes Lc luel-up muscles and
raise ycur energy levels.
649kJ
|N|N0
Aserving cl wine, beer cr
whiskey is very similar in
kilc|cule ccnLenL
(apprcximaLely 600kd
each). Sc iL's ncL sc much
we drink buL
we drink. Men
shculd have less Lhan 2
drinks a day, buL kd lrcm
bccze adds up quickly.
0rder a dieL sclL drink
insLead cl ycur alcchclic
drink Lc help cuL dcwn.
N||||0||0||N
PrcLein is greaL lcr
mainLaining and building
muscle. The average man
needs 0.8-I.2g (per kg) per
day. Fcr a I.78mman wiLh
an ideal weighL cl 70kg,
Lhis LranslaLes Lc 56-84g
cl prcLein each day. (This
meal plan prcvides abcuL
84g.) Ccnsuming mcre
prcLein Lhan needed
wcn'L help and any
excess is sLcred as laL.
6 407KJ
NK

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Beef-strip saIad