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Health & Fitness
Men's Health Australia

Men's Health Australia August 2019

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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in this issue

2 min.
walk the walk

Somehow, just like that, we find ourselves more than halfway through the year. And while that’s a scary thought, what might be scarier still is looking back on the goals you set yourself back on January 1. Have you achieved what you set out to do? Or have you written those goals off – primed, perhaps, for a fresh crack in the new decade? The good news is that when it comes to your health, you don’t need a new year, a new month or even a Monday to make a change. You can choose to improve your health at any second. And as the grip of winter tightens and your best intentions take a backseat to days on the couch and comfort food, picking up this issue of Men’s Health…

1 min.
parental playbook

You don’t . . . necessarily. Understand that a child’s teenage years are his transition years, when he begins to build and create his own world. “You can think of his room as archaeological layers,” says organisation and productivity consultant Julie Morgenstern, authorof Time to Parent.“He’sgot leftover things from childhood and new objects emerging from adolescence.” A messy room doesn’t always indicate a dysfunctional room. If he has a messy room but can find everything he needs and is comfortable in that space, then just close the door and walk away. If he is not functioning – losing his homework, always late for school, never able to find his favourite shirt and going to school stressed or less confident because of it – that’s when you intervene, advises Morgenstern. And…

1 min.
the big question

First off, it’s not compulsory to use a foam roller. It is a choice. “For some, it may help with mobility or temporary pain relief, as the pressure enacts changes within tissue and the nervous system,” says trainer Bill Hartman, who specialises in recovery and bouncing back from injury. But you should never use a foam roller for a bone issue, Hartman warns. “Pain here could just mean pain, or you could be irritating a fracture or causing more problems.” When foam rollers are used correctly, though, you will experience minor discomfort. Still, there should be no ongoing pain or discolouration of the skin after rolling. Self-applied pain is a personal choice, but more is not necessarily better. “Some people tend to overdo or overvalue the ability to tolerate discomfort,”…

1 min.
text a pt

Hey. The mirror’s telling me that my weight training is delivering! Except my shoulders still look puny. Congrats on the gains you’ve made elsewhere. You just need to treat your delts as a lagging body part. What does that mean, in practical terms? It means implementing the principles of Priority Training – an old bodybuilding concept made famous by Joe Weider and Arnie himself. It’s pretty simple. Your training’s focus becomes bringing your shoulders up to speed with the rest of you. Training them more often, you mean? Yes. If you’re hitting them twice a week, up that to three. And/or increase sets. Also, move delt work to the start of your sessions when you’re freshest. And if you’re not feeling broad, don’t neglect the width-building medial head, best targeted via lateral raises. Ben Williams PT, pymble@northshoregym.com.au…

1 min.
feel the (fat) burn

IF YOU’RE THE TYPE of man who disregards the consequences of ordering his madras with added chillies, or douses his Nando’s with extra hot sauce, we applaud you. No matter how unflattering the immediate aftermath, your bravery is laudable and, according to new science, you will be rewarded. According to researchers at the Tianjin Medical University, a compound found in chillies can fire up your muscles at the cellular level. In a study, men who ate chilli peppers several times a week performed better in strength tests than those who opted for a lemon and herb dressing, an advantage that could translate to extra pull-ups or a double-your-bodyweight deadlift. The more chillies they ate, the more force they were able to demonstrate. Be warned, however, that mild capsicums won’t cut it, because…

1 min.
build staying power in bed

WORK AND WORKOUTS too often conspire to sabotage your sleep. We’ve all been there: putting in a late shift to hit a deadline, then racking up some reps before bedtime. But rather than knocking you out, this overexertion can leave you buzzing, which plays havoc with your health and progress. Not only is missing out on Zs linked to heart trouble, but deep sleep is also when your body floods your system with the restorative hormones HGH and testosterone. Thankfully, there’s a pill for that, and it actually works. Scientists at Manouba University have found that melatonin will put sleep trouble to bed and make you a fitter man come morning. Athletes who popped 10mg of melatonin after an intensive 8pm training session slept 25 minutes longer on average than a…