Men's Health Australia January 2023

enshealth.cam.au Men's Health Australia MensHealthAU @menshealthaustralia THESE DAYS you hear a lot about the friendship shortage among middle-aged men. As we find partners and get married, many men, it's commonly observed, cease to make new friends and lose touch with old ones. That's when our wives take over the planning of our social lives, many of us seemingly content to tag along to outings with other couples, where we make forced conversation with equally socially disenfranchised partners. You can make friends this way. You do, after all, have common ground. But often those bonds are tenuous. When the connective tissue is severed – kids change classes, for example, you can find yourself moving on to the next couple or family your wife has lined up for you. It's a rather pathetic state of affairs and…

I've barely made it to the gym lately, but I'm on my feet all day. What counts as ‘exercise’? -SB If paying your dues at the squat rack has dropped off your list of priorities lately, you're far from alone. Along with laconicism and cleaning up after floods, it seems we Australians are quite adept at skipping workouts. Research by the Australian Institute of Health and Welfare found fewer of us are meeting minimum activity guidelines compared with 15 years ago. That's a lot of public-education campaigns (and influencer messaging) that seem to have disappeared into the ether. Okay, maybe we should make concessions for COVID-related disruption, but from memory that was a global phenomenon, and before it struck Australia was ranked a miserable 97th when it came to people getting…

I'm pretty big, but not defined? What dot da? -MS You're going to lecture me on diet, aren't you? Well, should I? That's the thing! No. Because I'm eating clean. Good for you. So, let's approach this from another angle. Talk to me about your sets and reps. You know… 3x10-15, as a rule. Okay, what's happening is you're going after purely sarcoplasmic hypertrophy. That's a fancy way of saying you're increasing the size of your muscles – mainly by filling them with fluid – but you're not making them much stronger or denservia muscle-fibre growth. How do I do that? By training for strength in lower rep ranges – heavy sets of 1-5 reps. Adding this dimension to your training will transform your look. Hard and cut. Great! But be careful under those heavier poundages. And periodise your training…

When I'm out on a Saturday night, how can I stand out to a girl who's surrounded by other guys? – CR Nik: Well, for starters, I would try to suss out if she wants to be approached. What is her body language around this herd of guys? And is it possible they're friends of hers rather than salivating admirers? Becky: Couldn't agree more. You don't want to make a pest of yourself. But if you think an approach is welcome and worthwhile, then as the saying goes, confidence is key. If you can give off a relaxed, friendly vibe, people will tend to respond favourable. They'll be attracted to your energy. Jess: Also, look for an invitation to approach. There's her general body language, but what about signs she's sending you specifically,…

IT'S NOT EXACTLY news that a lot of us are seriously sleep-deprived. According to a recent YouGov report, one in eight of us scrape by on fewer than six hours a night, with just 35 per cent of us getting the recommended minimum of seven. Part of the problem is that many of the antidotes simply aren't much fun (renounce your nightly half-bottle of wine; shun the TV) or that realistic (wear blue light-blocking glasses; develop sudden amnesia with regards to that recent work screw-up). Thankfully, a recent study points to a more attractive solution to restless nights; body building. According to preliminary research by Iowa State University, grunting through a heavy set of biceps curls or standing presses might be the smartest way to lull yourself into a deep slumber. Researchers…

WE'D FORGIVE ANYONE who finds the preternatural enthusiasm of spin instructors a little alienating. Who, after all, is that happy before 6am? And midway through hill climbs, no less. But, according to the latest science, there might be good reason for their gusto – and you can harness it for yourself, too. In a study by Iowa State University, 30 volunteers who were experiencing symptoms of depression were assigned to either a half-hour indoor cycling session or asked to sit and rest for the allotted time. All participants were quizzed on their mental state before, during and after the task to gain insights into their mood, their capacity for pleasure and enjoyment, and their cognitive function (ie, their ability to think clearly and process lots of information at once). Not only did…