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Men's Health Australia

Men's Health Australia December 2019

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Men's Health is the go-to magazine for Australian men looking to improve all aspects of their lives, from fitness and health to relationships, career and nutrition. If you're looking for expert advice and tips on the best workouts, cooking a tasty, nutritious meal in 15 minutes, reducing stress levels or updating your wardrobe, you'll find it here, all written in Men's Health's intelligent and humorous tone.

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11 Issues

in this issue

2 min.
duck and weave

A few years ago, back in my ‘boxing phase’, I turned up to training one afternoon, threw my first punch and felt intense pain surge through my right hand. After seeing the lump on the back of my hand and self-diagnosing a dislocated knuckle, I ran (yes, by foot) to the doctors’ surgery. There I hoped the knuckle could quickly be popped back in so I could complete my training session. After learning that dislocations can only be treated at a hospital, I gave up on my session and ran (again!) home, where I decided to reinsert the knuckle myself – by bashing it against a wall, obviously. Finally, with the protrusion still evident, I gave in and sought professional medical assistance. An X-ray soon revealed that my knuckle was fine and…

2 min.
ask mh

THE BIG QUESTION I’m only 41 and my erections are getting weaker and less reliable. Should I be worried? –SK It’s certainly something worth exploring. There are any number of explanations for erectile dysfunction, including anxiety, depression, sleeplessness and poor diet. But there’s also a more sinister possibility: “Failure to get it up can be a serious early warning sign of narrowing blood vessels, which can lead to heart attack or stroke,” says Dr Andrew Little, from Doctors for Nutrition. “For two-thirds of men showing up at emergency rooms with crushing chest pain, their penises have been trying to warn them for years that something was wrong with their circulation.” So, get to the bottom of what’s behind your case of failure-to-rise, and then you and your doctor can determine the best…

1 min.
text a pt

I’m about to go all out to build muscle. What supplements will help my cause? Look, you could bankrupt yourself stocking up on supps. What if I told you to buy just one? I’m listening. OK. Get all your protein, vitamins and minerals from food. But add this one supp: creatine. It works? No supp has a more solid evidence base. Over an 8-week program of heavy lifting a daily dose of 5g is probably worth an extra 2kg of lean muscle gain. And it’s safe? Yep. A small percentage of people experience some very minor side effects, but that would happen in a trial of water. Anything else? Go for micronised creatine monohydrate and take it postworkout with carbs and protein. Add it to your shake. It’s cheap, too. Much cheaper than whey. Ben Williams PT, pymble@northshoregym.com.au…

1 min.
optimal health is an outside job

IT TURNS OUT that your ex was right all along: you do need to get out more. A study published in Scientific Reports suggests that spending two hours per week in nature is a prerequisite for optimal health. Sifting through the data, the researchers found that those who regularly spent time in parks, in forests or on the beach were significantly more likely to report good health and life satisfaction, whether they were exercising or simply enjoying a peaceful respite from the city. And you needn’t appear on Escape to the Country to benefit. Just 120 minutes per week was found to be the optimal amount of time you need in the great outdoors. We have long known that immersing yourself in nature has measurable health benefits: a study by the…

1 min.
chisel your own set of icepack abs

SCROLL THROUGH the Instagram feeds of the sporting elite and you’ll notice ice baths and cryotherapy chambers have become as ubiquitous as the rippling torsos they contain. However, the link isn’t what you might think. Sure, withstanding -150°C degrees in pants may boost mental fortitude, but there’s little hard evidence to suggest it speeds up recovery. Despite the marketing spiel, the Journal of Applied Physiology found whole-body cryotherapy was less effective than a placebo at curbing muscle pain in marathon runners. But, far from skating on thin ice, researchers have now identified a solid benefit to post-workout chills. When sports scientists at Swansea University subjected athletes to extremely low temperatures after an explosive sprint session, they recorded a testosterone spike in the subjects’ saliva lasting 24 hours. Your body clicks…

1 min.
sore to the core

FACT: STRETCHING AFTER YOUR WORKOUT CAN HELP TO REDUCE SORENESS You know that feeling after a really big workout That deep muscle soreness that shows up 24-48 hours later and makes you groan when you stand up, wince when you sit down and bunny-hop down the stairs It’s your body’s sign it’s rebuilding muscle fibres after a big workout and, while it’s not fun, it means your workout counted – so pat yourself on the back But what can you do about it? NATURE’S ANSWER Until your body’s finished with its repair process, there’s not much you can do to speed things up, but you can make yourself more comfortable by incorporating recovery baths with magnesium flakes in your post-workout routine Nature’s Way Magnesium Flakes use magnesium chloride naturally sourced from the Dead…