BUILDABACK OFSTEEL The5Reasons WomenCheat TRAINLIKE AVIKING! Your 28-Day Plan! 15-MINUTE MUSCLE MEALS. DoYouDrink TooMuch? #1TOTALBODY HOMEGYMTOOL

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JUNE 2016 AreYoutheNext MHCoverGuy? P.78 15-MINUTE MUSCLE MEALS #1TOTALBODY HOMEGYMTOOL Your 28-Day Plan!

1 JUNE 2016 AreYoutheNext MHCoverGuy? P MINUTE MUSCLE MEALS #1TOTALBODY HOMEGYMTOOL Your 28-Day Plan! BUILDABACK OFSTEEL The5Reasons WomenCheat ChrisHemsworth TRAINLIKE AVIKING! +TopRaces&Places BestBikes&Gear SECRET ADVENTURE GETAWAYS R45.00 (VAT INCL) R47.50 (Outside RSA) Namibia: N$47.50 DoYouDrink TooMuch? TakeOurTestp126

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6 PEOPLE WHO KNOW THE DIFFERENCE Kojo B a ff o e I m a writer, entrepreneur & content architect. I speak But at heart I m a storyteller. I m interested in people s stories in different spaces, in different facets. 1. WHAT GETS YOU UP IN THE MORNING? My family, my dreams and my goals. These are intertwined. The lifestyle I desire for my family and the legacy that I want to leave for my children, my family and my community. On a micro level, getting my children to school every morning. 2. WHAT WOULD YOU DEFINE AS A PIONEERING SPIRIT? Know the difference. It s not just coffee, it s NESCAFÉ. I would say it is the willingness to keep pushing every day, even when you have been on the end of rejection daily. It is about forging forward, staying motivated and repeatedly committing to your chosen path, despite the challenges. It is about consciously and constantly defining what success looks like, for you. It is about choosing your life while recognising that we do not live as islands, in isolation. It is about not giving up and doing what you feel is right, even when afraid or doubtful. It is about being naturally curious and embracing life s moments.

3. WHEN AND WITH WHOM WAS THE BEST CONVERSATION YOU VE EVER HAD OVER COFFEE?

It was the longest time that I have spent with my father in years, when he came to visit.

coffee. 4. WHAT ABOUT COFFEE DO YOU THINK MIRRORS LIFE? I believe that life is an accumulation of moments.

Each one different, each one a particular context, each one enriching.

How it tastes, how it feels, how we feel - is influenced by our life s moments and the context. 5.

One day I would like to call in to the Tom Ford store and ask them to deliver x, y and z suits to my hotel.

in my life, maybe on a different scale. What I admire about him is that he does what he feels works for him.

7 3. WHEN AND WITH WHOM WAS THE BEST CONVERSATION YOU VE EVER HAD OVER COFFEE? There have been many but the most recent, that had a profound impact, was last Christmas. It was the longest time that I have spent with my father in years, when he came to visit. We spent hours sitting on the patio chatting about business, life and Africa s past and future over multiple cups of coffee. 4. WHAT ABOUT COFFEE DO YOU THINK MIRRORS LIFE? I believe that life is an accumulation of moments. Connecting those moments is a thread that is our lives. We fill in the bits between moments with more moments. Each one different, each one a particular context, each one enriching. Coffee is a series of cups, each infused with our spirit and our moments. How it tastes, how it feels, how we feel - is influenced by our life s moments and the context. 5. WHO IS YOUR STYLE ICON? I ve always admired Tom Ford just because I love a good Tom Ford suit. One day I would like to call in to the Tom Ford store and ask them to deliver x, y and z suits to my hotel. Another person is Pharrell just because he embraces the different aspects of who he is, and I try to do the same thing in my life, maybe on a different scale. What I admire about him is that he does what he feels works for him. I tend to draw from different people, in different spaces, with different stories. I interact with different clothing brands. So what I ll do is tap into the story and because the story is reflected in the style or the item, that s how I buy into things. Stand a chance to win 1 of 6 hampers, each including a Mont Blanc Pen. NESCAFÉ SA Suit, Waist Coat & Tie: House of Monatic Shirt and Pocket Square: Tiger of Sweden

89 EAT BIGGER 15-minute power meals, tips, tools and bags of flavour 106 FLAT BELLY FAST Your 28-day plan to a harder stomach! Go Big!

8 COVER STORIES & FEATURES THIS WINTER Get Big! BUILD A SUPER- CARVE A BACK HERO BODY OF STEEL Chris Hemsworth s Want to look good secrets for dropping from the front and weight and adding behind? Chisel muscle fast! those lats! 89 EAT BIGGER 15-minute power meals, tips, tools and bags of flavour 106 FLAT BELLY FAST Your 28-day plan to a harder stomach! Go Big! SECRET STRENGTH ADVENTURE + POWER GETAWAYS Races, gear and The best places to workouts: the MH visit right now! guide to MTB 72 THE 5 REASONS WOMEN CHEAT We talked to some who strayed, so you can listen and learn 122 DO YOU DRINK TOO MUCH? Take our test. The results will surprise you ON THE COVER Actor Chris Hemsworth Photographer Patrik Giardino 8 MH.CO.ZA May 2016

9 REGULARS & DEPARTMENTS SEX+ RELATIONSHIPS 76/ Ask the Girl Next Door I m a neat freak, but my girl makes a mess when she comes over. Deal-breaker? 78/ Confidence, Man How self-assurance will get you noticed for the right reasons STYLE+GROOMING 42/ Hit a Higher Note How to choose your scent wisely 128/ Winter Proof Maps Maponyane looks good in wild-weather outerwear. Now you can too HEALTH+ NUTRITION 44/ Clear Your Head Looking for adventure? Make the trip to Knysna 83/ Hack Your Hormones Balance your chemicals for better health 86/ The New Measures of a Man s Health The unconventional new standards 88/ Yes, Aspirin Can Do That It s notjustfor your head. Meet your new wonder drug 98/ From the Mouths of Chefs The best advice from the best cooks in SA 128 STAY WARM, DRY AND ICE COOL, WHATEVER THE WEATHER MUSCLE+FITNESS 62/ The Total-Body Gym Tool Set a new bar for abs definition with parallettes 64/ Listen to the Coach Edhohan Burger lost 27kg in 28 months, and became a personal trainer along the way 66/ The MH Lab We tested the 5 best running shoes on the market right now 69/Stay Loose, Stay Strong Fourexercises to relaxyour muscles in just 10 minutes 100/Live Likea Viking How to conquer modern life with the cast of Vikings 91 THE MH KITCHEN MASTERCLASS GUYWISDOM 32/ Move Mountains Jeremy Loops went from small-town skater to big-time rock star. His secret? A love for the great outdoors 36/ Cold Brews Swap hot coffee for a colder brew to stay energised this winter 46/ Riding Dirty Dayna Nienaber shows you how to tame a dirt bike 48/ Become a Money Monster How to kick-start a fundraiser 138/ Travel Like a Boss Ready to take on theworld? Do this first EVENMORE USEFULSTUFF Ed s Letter The last word. What I ve learnt 16Ask MH Why do I grunt when I lift heavy weights? 20 Genius Solutions When you should say no to sex 24 Bulletins Bite-sized health and fitness tips 32 Malegrams Your guide to everything a man needs in life 40 Uncommon Knowledge Last-minute life hacks June 2016 MH.CO.ZA 9

ER GUY SEARCH PRESENTED BY ENTER NOW AT COVERGUY.MH.CO.ZA SEX & RELATIONSHIPS 7 Places She Wants You to Touch Your skin is two square metres of intimate sensory data.

10 FITNESS SEX&WOMEN HEALTH FOOD WEIGHT LOSS STYLE HOW TO GEAR mh.co.za THIS MONTH ON... GET IT ALL AT MH.CO.ZA/JUNE2016 ARE YOU OUR 2016 COVER GUY? We re looking for a guy who is fit and confident, with a face and body that you d expect to see on the cover of Men s Health THE MEN S HEALTH COVER GUY SEARCH PRESENTED BY ENTER NOW AT COVERGUY.MH.CO.ZA SEX & RELATIONSHIPS 7 Places She Wants You to Touch Your skin is two square metres of intimate sensory data. That s a good thing: with a few well-placed positive touches, you can stimulate her brain to produce endorphins. CHALLENGE Belly Off Reader s Challenge! Signed up for Belly Off? Gone from fat to flat, thanks to clean eating, regular exercise and sheer determination, in just 12 weeks? Nice! Now tell us about it the Men s Health Belly Off Reader s Challenge invites you to share your success story. We want all the numbers, and a few pics too this is your chance to show off your transformation, and be included in our special feature! bellyoff.co.za GET YOUR DAILY DOSE OF MEN S HEALTH LIKE US ON FACEBOOK men can t be wrong facebook.com/menshealthsa GUY SKILLS Bear Grylls Survival Tactics! You don t need the heart of a lion to face danger you need a plan. Follow Bear Grylls advice for finding your way out of trouble every time. STYLE & GROOMING When the Going Gets Tough You love your sneakers, sure. But every man needs a pair of boots that ll never say die. Check out our fashion editor s pick of the top boots for winter. FOLLOW US ON TWITTER Join in on the DOUBLE TAP ON INSTAGRAM Get even more useful stuff instagram.com/menshealthza PHOTOGRAPHS GARRETH BARCLAY, IGOR POLZENHAGEN 10 MH.CO.ZA June 2016

WINNER BEST AIRLINE AFRICA JUNE 2014 YOUR FREE COPY. The Spirit of Africa

WINNER BEST AIRLINE AFRICA JUNE 2014 YOUR FREE COPY. The Spirit of Africa WINNER BEST AIRLINE AFRICA YOUR FREE COPY JUNE 2014 The Spirit of Africa CALIBRE DE CARTIER DIVER MANUFACTURE MOVEMENT 1904 MC WATER-RESISTANT TO 300 METRES, THE CALIBRE DE CARTIER DIVER WATCH IS AN