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Health & Fitness
Men's Health Australia

Men's Health Australia September 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.
might and power

The Oxford Dictionary defines strength as . . . ah, who cares, right? A dictionary definition first published in 1884 carries little weight for the modern man. It’s 2019 and guys the world over are redefining what it means to be strong by nailing feats of physical, mental and emotional might. At MH, we’re celebrating these achievements in what is our biggest issue of the year in terms of star power: welcome to your 2019 Men’s Health Strength Issue. Much like health, strength has evolved into a subjective concept, taking on a subtly different meaning for every man. Even since our corresponding issue last year, we’ve seen the bar raised. In uncertain times it’s strength – of both character and body – that shines through and offers hope and inspiration to…

2 min.
ask mh

THE BIG QUESTION My wife keeps me awake tossing and turning. How do I tell her I want separate beds? –JD Carefully. Understandably, people – and it’s not just women – can be sensitive when it comes to their partner suggesting a nocturnal parting, also known as a sleep divorce. Start by asking if she’s sleeping well, says therapist Carolina Castanos. If she says no, the conversation just got easier. Otherwise, use the health angle: poor sleep is a risk factor for depression and heart disease. Tell her you want to try separate beds, just to see if it helps. Castanos suggests trying separate beds in the same room, but hang out with her in her bed each night before you head to your own. Sleeping separately needn’t be a permanent arrangement…

1 min.
text a pt

I love benching but it’s hurting my shoulders. My right one is keeping me awake at night. Sorry to hear. It’s certainly possible benching is contributing to your problem. Do you go heavy? Is grass green? OK. It’s crucial then that your technique is sound. Checklist. Feet planted. Scapula retracted. Take a wide grip on the bar to maximise pectoral, rather than deltoid, recruitment. Anything else? Yes. Don’t go too low. Stop the bar 5cm above your chest. Any further and you overstretch your shoulder ligaments. Which spells trouble. Roger that. Better still, switch to the dumbbell bench press. It’s much kinder on your shoulders. Yeah, but I’ve got to get the DBs off the floor first. No spotter, eh? So go lighter with higher reps. Time under tension trumps load. Ben Williams PT, pymble@northshoregym.com.au…

1 min.
a chip on the old block

SOME MEN carry off hair loss with aplomb. Think of Jason Statham and Dwayne Johnson: they’re rocking it. But, for others, it’s a serious cause for concern. According to an Australian study, 40 per cent of men who experience hair loss also lose confidence. Additionally, one in three men said that it lowered their self-esteem; one in five even said it led to feelings of depression. Ordinarily, we don’t recommend comfort eating as a solution but, in this case, we’re willing to make a delicious exception. Japanese scientists have found that a chemical used in McDonald’s kitchens could be an unexpected ally in the fight against male pattern baldness. In a recent report*, the researchers claimed that dimethylpolysiloxane, an anti-foaming agent used by Ronald and co to reduce oil splatter when cooking…

1 min.
take the weight off your mind tonight

HERE’S A WAKE-UP CALL to those looking to shape up before summer: cutting carbs is not the surest route to weight loss. According to a review by the University of Chicago, kilojoule-restrictive diets are effective for reducing fat mass only on the back of eight hours’ quality shut-eye. Increasing your sleep time by just one hour per night was seen to shed 3 per cent more body fat. Meanwhile, those wearing their measly five hours’ rest as a badge of hard-working honour are likely to put on weight twice as fast. No amount of dieting, HIIT or fasted cardio will make up for that. We know what you’re thinking: more sleep is good? Yawn. But take a closer look at the science and you’ll see why prioritising your Zs is such…

1 min.
clock off early

8.30PM: BREEZY DOES IT Turn on a fan or crack a window to let cool air circulate in your bedroom. The ideal sleeping temperature is lower than you think: between 16-18°C*. 9PM: ACTION PLAN Jot down a to-do list for the following day. This will let you mentally offload your responsibilities and help to prevent work anxieties from sabotaging your sleep**. 9.30PM: BY THE BOOK A Sussex University study showed that reading a novel for just six minutes can reduce stress by 60 per cent, slow your heartbeat and ease muscle tension. 10PM: SNOOZE HOUND If your dog is pawing at your bedroom door, let it in. Contact with your pet acts as a comfort blanket and can help you to drift off sooner, according to the Mayo Clinic.…