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Watch the video: 7 Healthy High-Fat Foods You Should Be Eating
Not so: “In a review of 53 randomized controlled trials lasting a year or more, high-fat diets consistently beat out low-fat diets for weight loss,” says Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine and author of Eat Fat, Get Thin ($28; amazon.com). “Fat, it turns out, cuts your appetite, boosts your calorie burning and prevents fat storage, while sugar and refined carbs do the opposite.” Cutting out sugar and refined carbs, eating mostly vegetables with some fruit, and then consuming fat (in the form of olive oil, avocados, nuts and seeds, coconut butter, and grass-fed or sustainably and organically raised animal foods) is “the fastest and most effective way to create sustained weight loss,” he says.
Ashley Graham is definitely about that gym life. And we know this because the 29-year-old model has been posting her sweat sessions on Instagram as of late. Her workout of choice: hitting it hard with Dawin Peña, co-founder and trainer at The DogPound, a boutique training studio in NYC.
Thanks to a recent Instagram story posted by the America’s Next Top Model judge, we happened to get a glimpse into one of Graham's evening exercise routines. Let me tell you, it is a killer upper-body circuit that hit the triceps, biceps, chest, and back. And she finished off with some core work.
The best part: it only took Graham 2 minutes and 48 seconds to get through these moves. (Yep, I timed her). Granted, you have to take into account that she probably rested here and there, and did a few more sets and reps than she let us in on, but even with those considerations, this is still a great workout option for when you are short on time.
Our suggestion: Cycle through this 11-move circuit 3 times. If you do that, you are looking at about a 10- to 12-minute upper body blaster that you can knock out the next time you are in the gym. Oh, and you also might want to download the playlist Graham was rocking too—Sean Paul’s “Gimme The Light,” Mr. Probz’s “Waves,” Kid Cudi’s “The Pursuit of Happiness,” Eddie Money’s “Take Me Home Tonight” and Future’s “Real Sisters”—because it was kind of fire!
Now get that upper body (and those abs) in shape…because summer is coming!
[brightcove:5229956782001 default]Stand with feet hip-width apart, hinge forward slightly and grab each end of the cable ropes; palms face in. Keeping upper arms straight and close to body, pull down using forearms, lowering the rope until arms are fully extended and at either side of legs. Pause and then slowly return back to start. (Graham did 10 reps.)
Stand with back to cable machine, feet staggered, one foot in front of the other, and knees slightly bent; hinge forward. With arms overhead and bent backwards to about 90-degrees, hold cable rope in each hand; palms face in. Keeping elbows close to ears, pull ropes down until arms are fully extended. Pause and then return to start. (Graham did 9 reps.)
Stand with feet shoulder-width apart, legs bent slightly and end of cable ropes grasped between hands; palms face in. Pull ropes up toward shoulders using forearms; upper arms stay fixed. Lower back down to start, and then repeat. (Graham did 9 reps.)
RELATED: Love Ashley Graham? Here are 9 Other Body-Positive Activists You Should Follow
Start seated on a bench with legs wider than hip-width apart, feet planted, and arms extended up on a diagonal with ends of cable ropes grasped between hands; palms face in. Squeezing back, pull ropes down towards torso; keep arms close to body. Pause and then slowly return to start. (Graham did 8 reps.)
Start seated on a bench with legs wider than hip-width apart and feet planted. Place left hand on hip while right arm is extended up on a diagonal with cable handle grasped in hand; palm face down. Squeezing back, pull rope down towards torso, twisting hand out so that palm faces in; keep arm close to body. Hold, and then slowly return back to start. Repeat on opposite side. (Graham did 7 reps.)
Start seated with back straight, knees under knee pad and bar in hands (overhand grip) slightly wider than shoulder-width apart. Without moving torso, pull bar down to chest while squeezing shoulder blades together. Pause, and then slowly return to start. (Graham did 7 reps.)
RELATED: 11 Best Exercises to Get Strong, Toned Arms
Lie faceup on a bench with feet planted on floor and a dumbbell in each hand. Extend arms straight up over chest; palms face in. Keeping a slight bend in elbows, slowly open arms out until they are in line with chest and hands are parallel to floor. Pause and then raise arms back up to start. (Graham did 6 reps.)
Stand with feet wider than hip-width apart and knees slightly bent. Hold a dumbbell in each hand in front of body; palms face up. Bend elbows and curl the right hand up toward the right shoulder. As you slowly lower the right hand back down, begin repeating the motion with the left hand. Continue alternating. (Graham did 4 reps per arm.)
Start seated with arms behind you and hands on floor; fingers facing feet. Lean back, raise legs and bend knees. With abs tight, extend legs straight out as you lower back down slightly. Pull legs back in and lift torso back up. Continue repeating. (Graham did 17 reps.)
RELATED: 7 Upper-Body Exercises That Banish Bra Bulge
Lie faceup with arms and legs extended straight out. Simultaneously raise your right leg and left arm as you crunch up, bringing the two together over the stomach. Lower back to start. After desired number of reps, repeat with opposite arm and leg. (Graham did 10 reps.)
Lie faceup with legs extended straight up, a light bend in knees, feet crossed at the ankles (left over right) and hands lightly on back of head. Crunch up and then lower back to start. Repeat. (Graham did 15 reps.)
Meanwhile, ANC treasurer general, Zweli Mkhize, says the ANC leadership should have been consulted on President Jacob Zuma’s cabinet reshuffle on Thursday evening.
Mkhize said in a statement on Saturday said that while Zuma has the Constitutional right to choose who serves in his Cabinet, he had his reservations.
Cape Town – Government says that 2.6 million South Africans had received their social grants as of Saturday morning.
Payments at ATMs and merchants were underway on Saturday, and government was happy with the progress so far, a statement read on Saturday.
Sassa pay points however will only open on Monday, and beneficiaries were encouraged to contact Sassa’s call centre for any enquires relating to the pay points.
“So far, over 1 500 queries have already been handled.”
Minister of Social Development Bathabile Dlamini, MECs and Sassa officials were on the ground countrywide on Saturday to respond to queries and monitoring the payments, the statement read.
The social grant increases were also effective as of Saturday.
The old age grant will increase by R90 to R1 600 for pensioners over the age of 60, and R1 620 for those over 75.
The disability and care dependency grants also increase by R90 to R1 600 a month. Foster care grants increase by R30 to R920 a month. The child support grant increases by R20 to R380 a month.
The Sassa call centre can be reached toll-free on 0800 60 10 11.
PRETORIA – Newly appointed Finance Minister Malusi Gigaba appealed to South Africans on Saturday to give him the opportunity to steer the National Treasury ship and to judge him on his own record of service in the new post.
“The people of this country, the long-suffering ordinary citizens, are relying on their public representatives to better their lives. I will not betray our people by allowing individual or special interests to prevail over the public good,” Gigaba, flanked by his new deputy, Sfiso Buthelezi, and director-general Lungisa Fuzile, told a media briefing in Pretoria.
“Every decision I make will be for the public good and I will be responsive and accountable to the public on those decisions. Therefore I will ask sceptical members of the opposition, the media, and the public to judge me on my actions in the coming months, not speculation and rumours.”
Gigaba said he would not be distracted by “external issues” as he set out to “rescue” the ailing economy.
He paid tribute to his predecessors, including axed former finance minister Pravin Gordhan, for their sound stewardship of the economy.
“Rather, I will focus sharply on the task of implementing the policies of the African National Congress to better the lives of the majority of South Africans. I am keenly aware of the sterling [handling] of this portfolio by all of the previous ANC ministers of finance, comrades Trevor Manuel, Nhlanhla Nene, and Pravin Gordhan. These comrades, deployed by the ANC and working with society at large, helped stabilise and grow the South African economy having inherited a bankrupt Treasury from the apartheid government,” said Gigaba.
“I hope to continue the sound leadership and stewardship of the country’s finances which these comrades have displayed. I intend to implement the policies of the ANC as articulated in conference resolutions, in [the] 2014 election manifesto, and in Parliament’s pronouncement[s].”
He said the overarching message was the need to “radically transform the South African economy”.
On Friday evening Gigaba said it was unfair to classify him as a newcomer to the world of economics.
“I’m not going to fill anybody’s shoes. I have my own shoes that I’m wearing. I understand the responsibility with which I have been entrusted. I am not new to government. I have been in government for 13 years now and I have also served for four years in the portfolio of public enterprises. I am not new to the economic sector,” said Gigaba.
“I am an experienced politician with more than 21 years in the national executive committee of the African National Congress. I have served for eight years as president of the ANC Youth League. I am not a newcomer. I’m quite an experienced politician; that’s why you don’t see me getting excited either way because I understand the gravity of the position with which I have been entrusted.”
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Cape Town – There is something irresistibly exciting about a young, potential bolter being unleashed into international cricket a little ahead of expectation.
So if the clearly bright, talented 22-year-old Aiden Markram were to earn a daring call-up, as is being urged in some circles, to the South African Test squad for their next – and major – challenge in England later in the year, this writer won’t exactly be retreating to beneath the couch in sobbing misery and horror.
Let’s be clear on that; I’m not discounting the possibility of him coming off in Test whites, quickly. He wouldn’t be the first wet-behind-the-ears, slightly left-field selection to do so.
After all, Markram has just ended the domestic season with another surprisingly mature, commanding innings of 161 in the Titans’ massacre of the Warriors in the Momentum One-Day Cup final at Centurion on Friday – a follow-up to his record-breaking 183 against the Lions at the Wanderers exactly a fortnight earlier.
Again he looked an organised, technically tight opener who presents a broad blade and seems to play down the correct line an awful lot of the time.
But would it be the right move to catapult him to Test cricket shortly? And to have to debut in England?
My gut feel at this juncture – even if it is being teased increasingly by his stirring delivery at lower levels – stays “no”.
Bearing in mind that there is no more domestic first-class cricket to monitor until the tour takes places well into our winter, my preference, if the selectors feel they have to look beyond the current squad for a partner for more settled Dean Elgar, would be Markram’s patient, consistently fine-performing Titans team-mate Heino Kuhn.
The sometimes wicketkeeper (that’s no bad extra feather-in-cap for a touring party, is it?) may be celebrating his 33rd birthday during Saturday, but bear in mind that the currently beleaguered Stephen Cook – dropped for the final Test against New Zealand at Hamilton – is 34.
Cook was debatably replaced by general reserve batsman Theunis de Bruyn at Seddon Park, and despite his non-specialist credentials to do the upfront task, there is still a case for saying we don’t yet know whether De Bruyn might cut it there – he faced only three balls in the first innings of the drawn Test and was disastrously run out for 12 in the second after a comical collision with Hashim Amla.
Still, the issue of the second opener remains fluid, and frankly even Cook, who has shown with three prior centuries in the format that he can thrive in Test cricket, may warrant avoiding the chop for the Basil D’Oliveira Trophy series — especially if it is felt the attack-minded Quinton de Kock is just too valuable at the No 7 “gate to the tail” to be shifted markedly upward.
Yes, Cook has a problem with seaming tracks in cooler climes – not that too many batsmen would necessarily cry out for such circumstances anyway – but in English high summer (when the series takes place) you can also run into surfaces that are sun-baked and almost gun-barrel straight.
Yet if it is felt a new figure from outside is required for the tough task of seeing off Messrs Anderson, Broad and company with a gleaming ball in England’s decidedly “temperate” climes, the smart choice does seem to lie primarily between Markram and Kuhn and their interesting divide in age terms of some 10 or 11 years.
Markram, victorious captain of the SA under-19 team of 2014, has his feet wisely rooted to the ground, it seems, and reportedly admitted in the lead-up to Friday’s One-Day Cup showpiece that the prospect of a full Proteas call-up pretty soon was “quite scary”.
He also spoke of the national team being “the end goal” for him.
Gist of message? The young man is in no mad hurry to be thrown to the wolves – as would near-certainly be the case if blooded in the unique, sometimes two-jerseys Test landscape of England.
Centurion-born, he has overwhelmingly grown up on hard, fast Highveld tracks. (Commentator and former Test spinner Paul Harris described the pitch for Friday’s limited-overs final as “a piece of the N1”.)
So has Kuhn, of course, as he hails from Piet Retief and been Pretoria-orientated for virtually all of his significant cricketing life.
But there is a difference: Kuhn has immeasurably greater experience of playing on differing pitches – for example, at the South African coast – and that just seems to make him a less risky pick for England, and taking on the home-manufactured Dukes ball, by my book.
It is worth bearing in mind that Test candidates, in a tried and trusted formula worldwide, have almost always been gauged primarily on first-class form and trends – and as recently as last season Markram was still playing in the iffy Sunfoil 3-Day Cup (second-tier) competition where he averaged 43.87.
Nor is it as though Markram is yet glued down totally as an opening batsmen in the extended format. For example, he batted at No 3 in his last Sunfoil Series match this season, scoring seven and 17 against the Warriors in Benoni, even if he still ended up pleasingly averaging over 50 from seven outings.
If we are eventually to see a “make” rather than possible “break” outcome for the young batsman as a Test player, it just seems so much more appropriate an option, for example, to give him a maiden crack instead when considerably more moderate Bangladesh visit our own shores for the first series of the home summer in 2017/18.
Meanwhile, however, Kuhn had another satisfying enough season of his own, passing 500 runs again and averaging a touch under 44; his first-class career sports almost 9,000 runs, clearly a man who has stood the test of time.
That intelligent critic Boeta Dippenaar reminded as much on one of SuperSport’s chat shows in midweek, urging an overdue — he felt – Test chance for Kuhn, who is also a nippy and nimble outfielder when not wearing the ‘keeping gloves.
Hopefully the national selectors will not have forgotten, either, Kuhn’s superlative Sunfoil Series in 2015/16, when he smashed 1,126 runs at a blistering 62.55. Those are very, very illuminating numbers.
Kuhn, or Cook: you may feel very differently, but they’d remain – just for the time being — either of my own preferred go-to guys for the problem second spot at the top of the SA Test order, given the very particular job at hand during our winter.
Even if I wouldn’t savage any Markram summoning to the cause in England as a lamentably loony move: he does seem a fairly special international-in-the-making.
*Follow our chief writer on Twitter: @RobHouwing