30 MUSCLE & FITNESS / NOVEMBER 2017
A SK
A
Simply put, no. Using a belt
allows you to lift artificially
heavy weights by covering
up your weakest links. This can
lead to injuries, because other
muscles have to compensate.
Build your own “belt” by
strengthening the muscles in your
lats, abs, obliques, lower back and
glutes. Then learn how to brace
yourself properly, and you won’t
need a belt to protect your spine.
JASON FERRUGGIA
is a strength and conditioning coach.Antioxidants
Basil
Rosemary
Oregano
Tip:pair these herbs with salads or
Greek yoghurt, or place on top of a
slice of tomato and fresh mozzarella.What are the most
important herbs that I
should be consuming
(through cooking or
supplementation)?- Clark G
LESLIE BONCI
is a sports dietitian.CJ MURPHY
is a strength coach and personal trainer.A
When it comes to
supplementation, what you see
isn’t always what you get, so try
to get the bulk of your nutrients from
fresh herbs and spices. My favourites: OPENER PAGE: PER BERNAL. PREVIOUS PAGE: JUAN MOYANO/STOCKSY. THIS PAGE: ALAMYAnti-inflammatory
Turmeric: add to rice, chicken, fish
andsoupsforaboostinnutrients.
Cayenne pepper: a great spice
to give anything from meat, stews,
saucesoroatmealaseriouskick.
Ginger: add to smoothies or stir-fry
dishes and even press into a glass
of water for a refreshing aftertaste.A
Yeah, it’s possible. Gaining
strength has to do with how
you train, and shredding up is
all about your diet – the two functionsIs it possible to gain
strength as I lean out?
If not, how much more
do I need to be eating?- Francis A
are mutually exclusive. You need just
enough calories to recover, which
isn’t as much as you’d think.
Consume 16 to 24 calories per kilo of
body weight. On non-training days,
drop the calories per kilo of body
weight by one or two calories.Basil, rosemary and
oregano are ideal to
include in salads.I started weight
training six months
ago, and I’m seeing
great results. Now I’m
wondering, do I really
need to wear a
weightlifting belt?- James L