Men's Fitness South Africa

08/08/2025

CARBOHYDRATES CHEAT SHEET! 🍠🥗🍉
Since carbs are in nearly EVERYTHING, this gives you a breakdown of some of the most popular healthy carbohydrates.
Save them for when you’re on the go (or planning your meal prep) and need to make some tough decisions! 🧐

07/08/2025

Half an hour – or even just 20 minutes – is all you need to exhaust your muscles and make serious gains with Escalating Density Training (EDT).

“This is a method performed not by sets or reps, but by time,” explains

“In the example below we use bench press and bent-over row, because they are opposing muscle groups meaning that as you do one exercise, in theory, you’re resting the other.

“We estimate the 10-rep max for each exercise and aim to do 8 reps with good form before moving onto the next. Form must stay correct, so after a few sets you must begin to drop the repetitions all the way down to 1 rep if that’s what you need to do.

“The only number that we look at is the total number of reps performed per exercise. That will be your PB for that pairing; the aim is to beat it next time. If you improve by more than 20 per cent you must up the weight by a minimum of 5 per cent and restart the count.

“Anyone who struggles to find the time to work out will massively benefit from this type of volume training. Even if you only have 10 minutes, you can pair two exercises and get a decent session in.”

THE EDT WORKOUT:

(20 mins non-stop / 8 reps per exercise)

1a. Bench Press
1b. Bent-over Row

11/07/2025

BUILD YOUR OWN FAT LOSS MEAL (or healthy meal) courtesy of
As you may know, weight loss and fat loss depend on the individual which means there is no one size fits all diet or meal that will inherently result in fat loss. Calories and macronutrient needs will vary based on the individual which means that the portion sizes will vary as well. 🥗

10/07/2025

09/07/2025

If you're struggling with your sleep, try these tips from Dr Guy Meadows, co-founder and clinical director of

1️⃣ If you wake up, rest in bed

Sleep is made up of three stages: light, deep and Rapid Eye Movement (REM) sleep. Each stage has a different job, including growth and repair, mood regulation and memory processing.

Human evolution has meant you cycle between all three sleep stages every 1.5 to two hours and then briefly wake up to check for danger.

This explains why it is perfectly normal to wake in the night, and why you might find yourself even more awake than normal during stressful times.

How you respond to night-time waking determines whether you shift into a state of active wakefulness – akin to the daytime – or remain in quiet wakefulness, the bridge state to sleep.

Unsurprisingly, engaging in daytime activities such as checking your emails or social media on your phone, switching on the light to read or or getting up to make a drink, all wake you up further.

In contrast, choosing to stay in bed and rest in a state of quiet wakefulness offers many benefits similar to sleep including energy conservation, repair and memory consolidation.

It also saves your valuable energy for the day ahead, helping you to get on with living your life.

2️⃣ Keep a regular sleep-wake cycle

Keeping an irregular sleeping pattern creates an effect known as ‘social jetlag’, whereby the brain starts to sleep and wake up at the wrong times.

Going to bed and getting up at roughly the same time each night, even on the weekends, helps to keep your body clock on time and promote a strong link between bedtime and good-quality sleep.

3️⃣ Stop struggling

Sleep is a natural biological process that can’t be controlled, and battling against it could be likened to an endless game of tug of war, which only wakes you up more!

At Sleep School we’ve pioneered the use of Acceptance and Commitment Therapy (ACT), which proposes that the first step towards achieving better sleep, is to accept that you’re awake.

Once you can change the way you think and feel about not sleeping, you begin to remove the obstacles in the way

08/07/2025

While drinking water is crucial for your overall health & wellbeing, these are some other ways to get your hydration on 💦 (Swipe to see 6 ways to watermelon 🍉)

Even mild dehydration can cause a myriad of problems! That’s why it’s crucial to make sure you’re hydrated properly throughout the day.

04/07/2025

Here’s the good news: you don’t have to wait in line for the bench to get a solid chest workout in. In fact, you don’t need any equipment at all.

In just 10 minutes, this deceptively difficult session will give you a pec pump like never before.

WHAT:
Do 15 press-ups on the minute, every minute, for 10 minutes. (Too easy? Up it to 20.)

WHY:
This is a brilliant chest and arm builder that you can do any time, anywhere.

HOW:
⏺ A deceptively difficult workout. All you need to do is 15 press-ups every minute, on the minute for 10 minutes, which sounds pretty achievable when it’s written down.
⏺ You will naturally try to conserve energy, but you should still make sure that you complete full reps with a good range of motion, by lowering until your chest nearly touches the floor and pressing up until your arms are straight.

DID YOU KNOW?
Men who perform well in press-up tests have significantly better cardiovascular health than those who do poorly in the classic bodyweight move, according to research from at the Harvard School of Public Health. “Surprisingly, press-up capacity was more strongly associated with cardiovascular disease risk than the results of sub-maximal treadmill tests,” said study author Justin Yang.

03/07/2025

OVERNIGHT OATS 🥣

"This is a method of preparing your oats without even cooking them – you simply mix them with a liquid and let them rest in the fridge overnight," says
"By the morning you’ll have tender, pudding-like porridge that’s extremely versatile. It takes just two minutes to prepare the night before, so you can have a relaxing start to the day with a nourishing breakfast, with no stress or rush.

"The beautiful thing about this breakfast is its versatility. Mix in whatever fruits you like, try different milks, leave out (or add more) sweetener, add nuts, spices, cocoa – the list of variations is endless."

INGREDIENTS (serves 1):
- ½ cup of oats
- ½ cup of plant milk
- 2 tbsp chia seeds
- 1 tbsp agave or maple syrup
- ½ cup mixed frozen berries

METHOD:
• Mix all the ingredients together in a bowl.
• Spoon into a glass or jar.
• Chill in the fridge overnight.
• Simple!

PER SERVING:
Kcals: 352, Protein: 13.3g, Fat: 13.4g, Carbs: 46.9g, Fibre: 15.3g

01/07/2025

Stretching doesn’t just boost range of motion, flexibility and breathing – it can improve your s*x life, too.

Studies from the Journal of Sexual Medicine found that men who practiced yoga for 12 weeks reported improved s*xual function.

30/06/2025

This chickpea curry from is super simple – and cheap – but incredibly tasty, with bold and warming flavours. Enjoy it on its own with rice, chapattis, alongside another curry, or even in a jacket potato. It’s high in protein, and a great source of iron and zinc.

Time: 30 minutes
Difficulty: easy

Ingredients (serves 4):

• 2 tbsp cold-pressed rapeseed oil
• 2 large onions, diced
• 2 tsp cumin seeds
• 1 tsp brown mustard seeds
• 5 cloves garlic, minced
• Thumb-sized piece of ginger, finely chopped
• 1 tbsp ground coriander
• 1 tsp chilli powder
• 1 tsp ground turmeric
• 2 x 400g tin chopped tomatoes
• 2 x 400g tins of chickpeas, drained
• Salt, to taste
• 500g baby spinach

1️⃣ Heat the rapeseed oil in a large pan over a medium heat. Fry the onion gently for about five minutes until beginning to soften.
2️⃣ Add the cumin and brown mustard seeds, along with the garlic and ginger. Stir constantly for about one minute, or until the mustard seeds begin to pop.
3️⃣ Now add the chilli powder, ground coriander, and ground turmeric, and continue to stir constantly for another minute until all the spices become fragrant.
4️⃣ Add the tinned tomatoes and chickpeas, with any salt and pepper to taste, mix thoroughly and simmer for ten to 15 minutes until the curry is thick and rich.
5️⃣ Add the spinach in at the end, pushing it into the sauce until it just wilts down.

PER SERVING
Kcals: 559, Protein: 22.1g, Fats: 11.4g, Carbs: 89.9g