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Men's Health South AfricaMen's Health South Africa

Men's Health South Africa Menss Health: Muscles after 40

Men's Health is South Africa's best-selling men's magazine. And no wonder: each page is packed with expert tips and easy-to-implement, actionable advice on everything the modern man needs to feel fitter, happier and healthier. Through its award-winning content and design, Men's Health improves every aspect of a man's life, from physical and mental health to food, style, sex, stress, gear, grooming, tech, relationships, wealth, career and beyond. It's an essential read for any guy who wants to live his best life right now. That's you, right?

South Africa
Media 24 Ltd
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£3.04(Incl. tax)
£29.56(Incl. tax)
12 Issues


access_time1 min.
your time is now

Doctors once told men that, as they aged, they needed to tone it down–trade in their weight-training gear for leisurely bike rides and long, slow slogs in jogging shorts. Wrong! Leading exercise physiologists have discovered that by age 40, the body’s metabolism has slowed 4% since age 20, meaning your body simply cannot burn as many kilojoules as it used to. Meanwhile, sarcopenia, the natural deterioration of muscle mass that starts when we’re 25 and advances at about 90 grams per year, has kicked in. By 50 we’ll have lost a good two-and-a-bit kilograms of muscle. In its place? Fat. As our body-fat percentages creep up, so does our size. But there’s a cure: weight training. And that’s where this handy guide comes in. Within these information-packed pages, you’ll find tons of…

access_time3 min.
get-ripped rules

nine years before he had the chiselled physique you see now, Andre Crews was like most guys: an average joe who wanted more out of life and his body. By day, he was a banker poring over financials at his company headquarters, and by night he was a party animal with a taste for Jameson Irish Whiskey. Here and there he’d squeeze in a workout or a run, but his body–at 91kg, the same weight he is now–was more flab than muscle. That all changed in 2010, when Crews decided to ditch the desk job. “I wasn’t happy doing banking,” he says. After a stint of bartending, he found his true calling–as a trainer. Now he’s in the best shape of his life, and co-owns a CrossFit box called 150 Bay.…

access_time1 min.
park it

Quadruped Walk Before you run and jump, you should learn this basic but important walk. Start on your hands and feet, shins off the floor Keep your back parallel to the floor and “walk” forward, moving your right arm and left leg in unison, and your left arm and right leg in unison. Go for 30 seconds. Expect your core to burn. Speed Vault Start by jogging directly towards a box that’s lower than waist height. As you get close, jump towards it. Reach your right hand towards the box; place it on the box as you swing your legs and torso up and over it. “You’ll build coordination with this one,” Crews says.…

access_time5 min.
your time to get in shape is now

if you’re over 4o, sarcopenia (the age-related loss of muscle) is starting to shrink your biceps, and your VO2 max is in decline. Oh, and you want to spend more time with your family. More than ever, you need a muscle-building approach that utilises new science but doesn’t trap you in the gym for hours. You get that with MA40, Men’s Health’s new workout. Designed by Activlab trainer David Jack, who’s 45 but can still do hand stands with ease (that’s him showing off on the previous page), MA40 is designed for busy 40-plus guys looking to get in peak shape. But you don’t have to be a Gen Xer to love it: Jack teaches you to twist and rotate, not just lift weights. Men of all ages will handle…

access_time3 min.
upgrade your eating plan

The era of meticulous kilojoule counting is over. And good riddance, because the conventional “kilojoules in and kilojoules out” model ignores one key factor: the quality of your food. Instead of counting kilojoules, consider a study from New Zealand, which suggests that a diet centred on foods like vegetables, legumes, whole grains, and fruits until you’re satisfied can lead to sustainable weight loss. To break it down even more: “Monitoring the macronutrient composition of your diet–protein, carbohydrates, fat–is more important by far than counting kilojoules,” says dietician Dr. Mike Roussell, author of The MetaShred Diet. Do that, and you’ll cut the junk, net more disease-fighting antioxidants, and drop the kilos you’ve wanted to lose for years. Part 1 shows you how. Part 2 tells you why. PART 1 MACRO YOUR MEALS Find…

access_time5 min.
fire up your fat-burning furnace

Sometimes, in your quest to lose weight, you can start to lose muscle instead of fat–and that’s not a great scenario. “It’s bad to lose muscle instead of fat, because muscles are the key players in body movement and function,” says Dr. Gerardo Miranda-Comas, an assistant professor of rehabilitation medicine at the Icahn School of Medicine at Mount Sinai. “With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance.” This goes double if you’re an experienced lifter, over 40, who’s already working around some injuries and movement restrictions. More of the same exercises you did when you were younger (and felt invincible) probably won’t take your body to the next level now–and worse, they may hurt more and hold back your progress. A better approach? Take the…