Men’s Health April: Change It Up

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Why Do You Workout?

  POWER UP YOUR TRAINING REGIME Jerrican Tan, CSCS, fitness educator at FIT Malaysia and MH adviser, says that individuals participating in high-endurance sports can definitely supplement their regular training programme through strengthening and conditioning at the gym. He points out that due to the high volume of training, sportsmen such as triathletes are at higher risk of injury and muscle loss. That said, strength training, coupled with corrective exercises and flexibility training, can reduce the likelihood of overuse injuries and maintain ...

Post in Fitness on April 16th, 2014
Hire Someone To Yell At You

Ever wonder if a trainer is worth the money? According to new UCLA research, a personal trainer can help make you much stronger than exercising on your own. Guys who worked with a fitness coach gained more muscle and 10% more endurance than men who chose and followed their own programme, says researcher Thomas Storer, PhD. They also attained roughly six times the leg power of the DIY group. The key was using an expert-guided plan, he says. Working with your own instructor can also help you stick to a workout and do it right. But don’t judge ...

Post in Fitness on April 15th, 2014
5 Main Moves That Keep Kit Mah’s Body in Top-notch Condition

  Bench Press “Like most gym-goers, building a ‘bulletproof’ chest has always been my primary focus. Started off with just pushups, I have since moved on to the barbells, incorporating both wide and narrow grip to target muscle groups other than the chest.” 4 to 5 sets of 10 reps.  Squats “This is great at strengthening your hips, back and knees. I suffered a lower back injury a while ago from trying to squat way heavier than my predisposition, neglecting the right technique. It was a painful lesson. Nowadays, I make sure I perform ...

Post in Fitness on April 14th, 2014
Steeper Is Better

  Do your treadmill workouts feel like torture? Then make them short but steep: For a fast fitness boost, set a sharp incline and run intervals. In a Journal of Strength and Conditioning Research study, twice-weekly 14-minute sessions on a treadmill set to a 10% incline helped runners significantly improve their oxygen consumption and markers of endurance. They went 30 seconds at a full sprint, followed by 30 seconds’ rest. But don’t sacrifice form for speed; you can dial it back a bit and still make gains.     Edited ...

Post in Fitness on April 11th, 2014
Hey Dumbbell, Try a Sandbag

      Sometimes you need to get dirty to get big: Sandbags provide a more effective workout than dumbbells do, according to a study from the University of Wisconsin at Milwaukee. Researchers found that people who exercised with the earth-filled bags registered higher heart rates and burned more calories than those who did the exact same routine with dumbbells. “The theory is that the sand shifting in the bag makes your lower body and core work harder to stabilise the load,” says study coauthor David J. Cornell, MS, CSCS. That ...

Post in Fitness on April 9th, 2014
Got Organic?

  White milk is better if it’s green.  Organic whole milk may have a healthier fat ratio than nonorganic varieties, a study in PLOS One reports. Organic moo juice contains 25% less inflammatory omega-6 fatty acids and 62% more anti-inflammatory omega-3s than nonor­ganic milk. The researchers credit the organically raised cows’ plant-rich diet, which translates to a better omega ratio in their milk. Study author Charles Benbrook, PhD, suggests three servings of dairy a day, in line with USDA guidelines.   Edited by Hannah Williams, ...

Post in Nutrition on April 9th, 2014
Heat Up Her Cooldown

  Sweat is a lubricant. New research confirms that women who hit the gym have a better time in bed. In a study from the University of Texas at Austin, women with low sex drive (caused by prescription drugs) who worked out regularly for 21 days reported higher sexual desire—especially when they had sex after a workout. Their exercise related improvement in genital bloodflow is probably a result women not on meds can also expect, researchers say.   Edited by Madelin Haller. Image from Stockxchange.

Post in Bulletins, Sex on April 4th, 2014
The Buzz on Superhoney

  The next time you hit the dirt and scrape some skin, consider lathering your battle wound with some honey. Particularly, the ‘superhoney’ called Manuka. The buzz is about its potent antibacterial properties, says Peter Molan, PhD, aprofessor of biological sciences at the University of Waikato, New Zealand. Manuka contains high levels of methyl glyoxal (MGO), a germ-fighting compound that, unlike cousin compounds in other honeys, doesn’t break down upon contact with blood or saliva. This is why people find manuka, ...

Post in Bulletins, Health, Nutrition on April 3rd, 2014
Men's Health April: Change It Up

There are men who find change—the word, the principle, the dogma—a significant way to achieve personal growth. We give props to them. They’ve braced themselves for the onslaught of challenges and choices that keep many of us settling for familiarity instead of breaking out of our comfort zone, the seemingly invisible barrier that keeps us in front of the television instead of trying to cook up a meal or go for a jog on a lazy Sunday. For most men, though, a bit of guidance will always come in handy and it’s never too late to get the ...

Post in From the Editor on April 3rd, 2014
The Black Sails Workout

To jumpstart his metabolism, Tom Hopper begins every day with a short workout called a “blaster.” Here’s one of his favourites. Do as many circuits as you can in 20 minutes, moving from one exercise to the next without rest. 1 BURPEE Stand with your feet shoulder-width apart and lower your body into a squat, placing your hands on the floor. Jump your legs back into a pushup position. Return to a squat. Stand up quickly. Do 10 reps. 2 PULLUP Grab a pullup bar and hang at arm’s length (known as a “dead hang”), using an overhand ...

Post in Fitness on April 1st, 2014

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