Men's Health Magazine Australia

Can a home push-up workout outshine the bench?

Ebenezer Samuel, C.S.C.S. — Fri, 10 May 2024 01:37:38 +0000

THE BENCH PRESS is great. The cable crossover machine is awesome. Using dumbbells for moves like these is a guaranteed chest pump. But even if you can’t access any of that gear when you’re at home, you can still blast your chest aggressively, building strength and stimulating muscle growth.

Why? Because you can still do push-ups. The classic pushup remains one of the best ways to hit your chest at home—or anywhere, period. You’re attacking your chest from an angle that’s very similar to the one you’d hit on a standard bench press, and while you’re working with a lighter load than you might use on a bench (your body weight), you still get to produce a ton of total-body tension. You also get to focus on getting a good chest contraction (more on that later).

The pushup can actually create even more challenge than some of your loaded movements once you start introducing a handful of variations, and those variations can easily become the backbone of a vicious chest workout. By varying the angle of your torso relative to your upper arms, or shifting the focus of the pushup to focus on negative contractions, pauses, or holds, you shift the way the move stimulates your chest.

By blending several of these approaches into a single workout, you wind up challenging your pecs in multiple ways a home. You also explore and perfect your overall pushup mechanics, leading to better workouts later. And perhaps most of all, you wind up having a little bit of fun, too.

3 Keys for a perfect push-up

The key to getting the most out of pushup training is maximising the pushup. That means working through a full range of motion, and not cheating yourself on any rep. There are several things you want to keep in mind. Focus on these three.

Perfect plank

Do this: The pushup starts with a flawless plank position and you must own this for the life of every set. Squeeze your abs tight and never let your core sag.

Elbow pits face forward

Do This: Turn the pits of your elbows forward, promoting shoulder external rotation and also turning on your lats.

All the way up, all the way down

Do This: Lower your chest to within an inch of the ground, squeezing your shoulder blades as you approach the ground. Then press all the way up. Don’t get in a habit of doing half-reps and skipping the final bit of chest contraction.

How to level up your at-home chest workout

The greatest challenge of pushup training is finding ways to increase the load, especially when you’re at home without access to external weights. The downside of the classic pushup is that while it starts out as challenging, once you’ve done enough reps, it ceases to push you. You’re always lifting only a portion of your bodyweight.

That’s one place where the bench press can push you more than a pushup: You can eventually load more than your bodyweight onto the bar. You can’t do that with a pushup. But you can find other ways to challenge your chest.

Unilateral loading

You can, however, force just one of your pecs to shoulder almost all of the portion of bodyweight that you’re moving by using a handful of pushup variations. Archer pushups and single-arm pushups do this, as does the post pushup. These pushups become valuable weapons in your at-home chest training, placing greater load on a single pec and also challenging your core and glutes.

Can you keep your hips and shoulders square on a post pushup, which is just a half-step away from a single-arm pushup? Doing so places great load on your chest, and your entire body.

Time under tension and pauses

You can also level up moves by adding time-under-tension and pauses. Pauses cancel out the momentum and “elastic energy” that allows you to “bounce” out of reps. On the bench press, you sometimes need that assist. By eliminating it on pushups, you add challenge to the move.

More reps

And of course you can load up on reps. But first, you can aim to challenge yourself with pushup variations, which is what you’ll do in this workout.

The at-home chest all pushups workout

You’ll do three moves in this all-pushups home chest workout, and each move will challenge your chest in a slightly different way. Do this workout up to three times a week, resting at least one day between sessions (yes, you may actually be that sore). On days you don’t do this workout, aim to train your back with pull ups and rows, critical moves to help maintain shoulder health when you’re challenging your chest.

Post pushup dropset

Do 4 sets per side of this pushup drop set, which combines a standard post pushup with classic pushups for a serious chest pump.

Half-typewriter pushup

Next up, hit the half-typewriter pushup, which once again has you unilaterally loading your chest, then adds time-under-tension as you typewriter your torso halfway across before pressing back up. Do 3 sets of 8 to 10 reps per side.

3-step pushup series

Finish your chest off with 3 sets of this 3-step pushup series, which features a little bit more unilateral loading and starts to incorporate your triceps too.

Bonus move: position-switch pushup count-up game

Want to rock your triceps a bit in the process too? Yes, they got work in the first three moves, but they’ll take on added responsibility if you throw in one to two sets of this extra move, a “game” that pushes you to be explosive and pile up a few extra reps.

This story originally appeared on Men’s Health U.S.

The 20 best chest exercises to build stronger pecs

The post Can a home push-up workout outshine the bench? appeared first on Men's Health Magazine Australia.

Flite performance rider Matt McVeigh explains the rapid rise and undeniable appeal of efoiling

Cayle Reid — Thu, 09 May 2024 23:45:34 +0000

DESPITE THE OBVIOUS differences between the sports, it’s difficult not to view efoiling as surfing’s pickleball. Both borrow aspects of an existing sport (racquets and balls for pickleball, surfboard-like boards for efoiling), both have only come to mainstream attention in the last decade, and both are skyrocketing in popularity. But a key difference lies in their reliance on technology. In all likelihood, pickleball has reached its zenith. Its boundaries have been set, and its limits pushed to their zenith. Whereas efoiling continues to evolve as new innovations are made every day.

In the simplest terms possible, an efoil is what happens when you add an electric motor to a hydrofoil, allowing users to literally glide above the water. The result is a piece of equipment that is less reliant on conditions, a whole lot faster than a regular hydrofoil, and according to Flite performance team rider Matt McVeigh, “the most addictive thing ever”.

Today, Matt McVeigh is one of the world’s best foilers. Although, a few years ago he wasn’t even one for surfing – or any water sport, for that matter. “I never really ventured to the beach much and I wasn’t into swimming, surfing or anything, so water sports didn’t really appeal to me,” McVeigh says.

Living inland, it’s not hard to understand why McVeigh never got into water sports, but he’s always been an active person. McVeigh played rugby growing up and was even selected to train in a talent squad at the Australian Institute of Sport to prep for the Olympics. However, when he moved to the Sunshine Coast and was suddenly living exceedingly closer to the ocean, he was overweight and struggling with both his physical and mental health. But he was determined to make a change.

“When I moved up to the Sunshine Coast and saw everyone out surfing, I wanted to get involved in that,” McVeigh says. “I ended up hiring a longboard one day and found myself paddling around for like an hour and not catching any waves. That pretty much burnt my idea of getting involved in surfing and I just gave up right there.”

McVeigh didn’t give up entirely though. Instead, he did some googling and came across Fliteboards – Flite’s flagship efoil – and was intrigued by the motorised aspect. “I took a took a lesson on that and just loved it,” he says. From there, he never looked back.

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A post shared by Fliteboard (@fliteboard)

Besides being an addictively fun hobby, getting into efoiling helped McVeigh get fit. “It’s a full body workout,” he says. “You can push yourself as hard as you want and get whatever you want out of it. That’s all I really did and I lost 25 kilos or so from basically just doing that every day.”

One of the strengths of efoiling, according to McVeigh, is how easy to learn it is. “Just this morning I went out for a foil and I had a friend there that’s never ridden before, but really wanted to give it a go. I just changed the wings over and put him on my board. He was up and flying within 20 minutes,” McVeigh says.

Although, he does believe not having a background in surfing actually made learning the sport easier. “On the foil it’s a lot of front foot pressure, whereas surfers put pressure on their back foot,” McVeigh says. “So when surfers come and do a lesson, they’ve got a bit of a bad habit to put all the weight on the back foot, which makes it more challenging.”

McVeigh now runs a Fliteschool part-time, where he teaches other prospective foilers the tricks of the trade. He firmly believes that easy learnability isn’t the only appealing aspect of efoiling. “It’s just so accessible and you can go in any conditions. If you’re a bit time constrained and you’ve only got an hour, you don’t need to wait for low tide, high tide or wind or anything like that, you can just drop the board in and get going,” he says. “When I was working as a carpenter, I’d turn up before work and go foiling. I knew what I was going to get in that hour and I didn’t need conditions to be perfect.”

A newfound passion for efoiling culminated in McVeigh being inducted into Flite’s performance team in 2023. In the role, McVeigh gets to test all of Flite’s newest innovations and work alongside other elite foilers. “It’s been really cool to work with the likes of Adam Bennetts – who’s the best foiler in the world – and getting some inside knowledge into the world of foiling.”

View this post on Instagram

A post shared by Matthew McVeigh (@matty_mcveigh)

Working with Flite has been a dream come true for McVeigh, who believes the brand makes the best efoils on the planet. “I really like the quality of the build,” he says. “You want something that you can rely on when you’re out in the harsh conditions. I think I’ve recorded something like 12,000 waves on the app and I think I’ve only had one issue with the controller in that whole time.” Of course, if you’re venturing into the depths of the ocean, the last you thing you want to be thinking about is what will happen if your gear breaks down. His Fliteboard gives McVeigh piece of mind, and much more.

“Another great thing about Fliteboards is that once you’ve had a session and you come back in to shore, you can connect your phone to your board and download your session and analyse it. That’s an awesome way to keep track of your progression,” McVeigh continues. “There’s also a world leaderboard, so you can compete against people in biggest and longest waves and all that stuff.”

The efoil industry is one of constant turbulence. New innovations are arriving almost every day and pushing beyond what was previously thought to be the pinnacle of performance. “Flite’s R&D is always working on new stuff,” McVeigh says. “There’s constantly new things coming out, like new material. They’ve just made a new carbon fibre foil that’s a lot lighter and thinner, so it goes through the water better.”

McVeigh also believes that it’s only a matter of time before efoiling starts having organised competitions, whether they be races, big wave challenges, or contests judging riders’ skills. “There definitely will be,” he says. “I don’t know when that will happen, but there’s lots of racing that’s already starting, there’ll be competitions within the next couple of years for sure.”

As is the case in any field where technological developments are constantly redefining what is within realm of possibility, the future of efoiling is, by its very nature, uncertain. The sport could look very different a decade from now, but McVeigh concurs that one thing is certain, with more people trying efoiling every day, the sport is only just getting started.

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A post shared by Matthew McVeigh (@matty_mcveigh)

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The best mother’s day gifts to earn you favourite child status

Nikolina Ilic — Thu, 09 May 2024 23:30:55 +0000

THE WORKING LIST of reasons why mums are incredible, badass, and worthy of celebration is an endless one, so what a special occasion to be able to take a moment and thank her for all her hard work over the years. Yep, Mother’s Day is just around the corner, so now is the perfect time to come up with a present that expresses gratitude for everything a mum does.

The thing is, the way your mum really wants to be appreciated this Mother’s Day is probably with some quality time. However, you can’t show up to a Mother’s Day brunch empty-handed, right?

Flowers are always a great option, and you can never go wrong with gifting a meal or a personalised gift card for her favourite restaurant. But, sometimes it’s nice to go a bit more personal or creative when choosing a gift for mum, your partner, grandma, sister or any other maternal figure in your life.

If you feel like you’re stuck on what to splurge on, you’re not alone. Shopping for gifts is hard. Luckily, we’ve gathered our pick of the best Mother’s Day gifts out there for all different types of mums.

Tech gifts for mum

Therabody Theraface LED Mask

Price $899

The Therabody TheraFace Mask is a breakthrough FDA-cleared, TGA-registered LED face mask that delivers full-face Red, Red + Infrared, and Blue light with added tension-relieving vibration therapy. Clinical studies showed it will give mum firmer, smoother, healthier-looking skin with a visible reduction in fine lines and dark spots in as little as 8 weeks.

SHOP NOW

Google Pixel Watch

Price $549

The Google Pixel Watch 2 looks just like the original Pixel Watch and offers more advanced features via the Fitbit premium app. It’s not just a great-looking accessory but she’ll probably find it super useful, too.

SHOP NOW

Ecovacs Deebot X2 Omni Mopping & Vacuuming Robot

Price $2,499

The ultimate hands-free cleaning machine simultaneously vacuums and mops. And what better gift is there in the world than something to do her mopping and vacuuming for her? After all, time is precious for everyone!

SHOP NOW

Sonos Move 2 Speaker

Price $799

Is mum still listening to that old radio? Is she streaming music through her terrible computer or tablet speakers? Time for an improvement. Pound for pound, Sonos produces some of the best sound out there, plus there’s a well-made app and the thing is built to last.

SHOP NOW

Taily Solar Smart Bird Feeder with Camera Square

Price $167.99

Here’s a smart gadget mum will get a kick out of, especially if she likes taking in some nature in her yard. The special feeder snaps high-res images and video of our feathered friends, allowing her to get great views of all the different species that show up. Full disclaimer: She may get a little obsessed.

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LG Style

Price $2,899

Is Mum’s closet full of treasured statement pieces needing some love and care? Help her refresh her wardrobe staples and preserve timeless, delicate pieces by treating her to the LG Styler Steam Clothing Care System.

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Beauty and wellness gifts for mum

Dyson Rose Gold Airwrap

Price $849

For Mother’s Day the limited edition Rose Gold version of the Airwrap comes with a complimentary brush and comb gift set valued at $69 – plus complimentary case personalisation.

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Pure Mama Pregnancy Care Set

Price $165

The perfect gift for a new mum, this pregnancy care set is designed to provide her with moments of self-care, connection and nourishment. The products – a Belly Oil, Bump Scrub & Magnesium Body Rub – are made using natural and organic ingredients, to ensure only the best care for her pregnancy journey, through to motherhood.

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Sheridan Plush Robe

Price $79.99

I’m a mum and I can’t help but love Sheridan. The chances are your mum probably can’t help but love Sheridan, too. The outlet is not only the ultimate place for some really good prices, but a place you can score iconic pieces like their uber-plush bath robe.

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T2 Blooming Bouquet Blossoming Tea Gift Pack

Price $48

Here’s a heartfelt gift for the mum who tolerates coffee but LOVES tea. This blooming tea bouquet is filled with a melange of flavour-infused tea blossoms that slowly unfurl into a beautiful floral arrangement of marigold, jasmine and rose buds.

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Sentimental gifts for mum

Personalised Family Book

Price $59.99

Gifting a book to another person can be tricky, but this personalised kid’s story book is so thoughtful that it’s failsafe. They have options for first time mums, grandparents and a bunch of cool storylines that she will hold on to forever.

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Deja Marc Classic Fingerprint Necklace

Price $199.00

I received this one for Mother’s Day last year and I was (and still am) unbelievable obsessed. It’s a simple dainty necklace design that allows you to get the fingerprints of your children engraved on them. I mean…say less.

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Sarah & Sebastien Interlocking Heart Soldered Bracelet

Price $270

A sweet symbol to celebrate meaningful connections, these permanent bracelets are custom-fitted during a Soldered appointment and soldered together seamlessly with no clasp using the traditional jeweller’s flame. This one features two cut-out heart motifs interlocking together as one in 18-karat yellow gold and fixed onto a super fine chain for everyday layering.

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Fashion gifts for mum

lululemon Beyondfeel Women’s Running Shoe

Price $249

Have a runner on your hands? lululemon’s Beyondfeel shoes provides ventilation, stretch, and support where you need it – making powering the pavement that much more comfortable.

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Gymshark Training Jacket

Price $70

For the fitness-obsessed mum, a cool new workout jacket is the way to go. This one from Gymshark will not only last her years to come, but it’s designed to be slightly longer in the back, which means it’s flattering to wear with leggings.

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Ugg Slippers

Price $199.99

It’s starting to get pretty cold, so what better time than now to get mum a cosy pair of slippers. These Disquette Mules are incredibly soft and made with a genuine suede leather on the outside, and fluffy sheepskin on the inside.

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Homeware gifts for mum

Dinosaur Designs Pearl Tower Vase

Price $320

This colourful Dinosaur Designs vase doesn’t even need flowers to look beautiful. A handful of other designs are available on Farfetch as well just in case pink isn’t your mom’s thing.

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Our Place The Always Pan

Price $275

Speaking of gift-worthy kitchen products, maybe she needs a new one. Known as the pan that broke the internet, Our Place’s Always Pan does it all. With a modern design and gorgeous colours, it’s made to replace eight pieces of cookware. Your mom’s favourite frying pan could never.

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Green Collective Culinary Herb Garden Kit

Price $38.95

If she has a green thumb, check out Green Collective co, an online store that sells curated plant sets. The Culinary Herb Garden Kit has basil, thyme, chives and parsley seeds, along with planter pots, soil pellets, herb snips and more so all she has to do is plant and watch them grow in the windowsill.

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Glasshouse Fragrances Soy Candle & Care Kit

Price $109.00

No such thing as too many nice candles. This Mother’s Day, cult-loved brand Glasshouse is offering gift sets complete with their Enchanted Garden Soy Candle, a wick trimmer and candle snuffer – all in a limited edition blue velvet case.

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July Vanity Cosmetic Case

Price $125

If your mum’s collection of miscellaneous beauty products could use a more organised home, this travel-friendly cosmetic bag will do the trick. It features a removable organisation pocket and user zip compartment for brushes.

SHOP NOW

For the mum that prefers an experience over a gift

Dining gift card

Price: variable

Not every mum wants a tangible gift for mother’s day. In fact, OpenTable research shows that 51% of mums would prefer an experience over a gift. With that in mind, you can’t go wrong with a personalised gift card for her favourite restaurant. Luckily, OpenTable can provide exactly that. And if you’re looking for the ideal setting to use that gift card, you can find OpenTable’s list of Australia’s best brunch and lunch spots here.

Related:

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How to ace the pressure cooker challenge

The post The best mother’s day gifts to earn you favourite child status appeared first on Men's Health Magazine Australia.

David Corenswet’s complete ‘Superman’ workout routine and diet plan

Cayle Reid — Thu, 09 May 2024 07:44:26 +0000

BUILDING THE NECESSARY muscle to fill out the iconic blue and red suit for James Gunn’s upcoming Superman: Legacy was always going to take more than some brisk calisthenics and the occasional strength session. David Corenswet has been determined to become the most jacked Superman ever, and the results are plain to see.

Our first official look at Corenswet in his Superman garms has arrived, and the American actor is looking noticeably more buff. Much of Corenswet’s transformation can be accredited to his trainer, Paolo Mascitti, who recently shared a picture of his beefed up client on Instagram. Captioning the post “@davidcorenswet worked his ass off, I can’t wait to share more of the training we did to prepare to play this iconic character, stay tuned for more,” it appears that more thirst traps are on the way.

INSTAGRAM | @davidcorenswet

Mascitti also recently explained the training regime Corenswet used to achieve his newly chiselled rig. “David had been working out intensively before I met him, but he’s naturally a very lean guy,” Mascitti said. “He’s 6’4” but we wanted to put more bulk on him. He probably went from 200lbs (90kg) to 240lbs (108kg).”

Adding that much bulk is no easy feat. Thankfully, Mascitti revealed some details on the workout routine and diet plan that made it possible. You’ll have to wait until July 11^th 2025 to see the results in action – as the official release date of Superman: Legacy dictates – but you can see the framework below.

What is David Corenswet’s workout routine?

Corenswet’s training began five months before production on Superman: Legacy did. According to Mascitti, Corenswet’s transformation didn’t require daily training, but longer workouts were necessary. “He’s very busy right now so we’re only fitting in three or four sessions a week, but he’s still working out for two hours a day,” Mascitti said.

The standard three-day cycle of push, pull and legs was utilised by Mascitti and Corenswet, with a focus on compound movements. “We focus on moments like presses, pull ups, pull downs, rows” Mascitti said. “We switched a little bit after a while, but kept the focus on progressive overload to encourage muscle growth, keeping track of reps and weight and trying to advance each week.”

Everyone has their kryptonite in the gym – even Superman. Corenswet is as ardent a workout warrior as any, but his one weakness is walking lunges. “He isn’t the biggest fan of them, but he does it,” Mascitti said. “He’s great at squats, but he just doesn’t enjoy lunges.”

David Corenswet’s mass-building push day

Besides revealing his push, pull and legs rotation, Mascitti was tight-lipped about the specifics of Corenswet’s workouts. Although, he did explain a sample push day the actor used to build mass – and quickly.

Incline dumbbell press – 4 sets, 10 reps
Bench press and cable fly superset – 4 sets of each, 10 reps of each
Seated overhead shoulder press and lat raises superset – 4 sets of each, 10 reps of each
Reverse tricep extensions and bicep curl superset – 4 sets of each, 10 reps of each

INSTAGRAM | @davidcorenswet

What is David Corenswet’s diet plan?

Like his workload in the weight room, Corenswet’s Superman diet plan was similarly monstrous. Mascitti didn’t go into too much detail, but he did stress the importance of being in a caloric surplus, with Corenswet forcing down 6,000 calories a day. “He was on around 6,000 calories a day and his diet was strict, but not as strict as I would have liked,” Mascitti said. “I’d ask him about his diet and he’d be eating cereal! He’d ask ‘What’s wrong with cereal!?’ But that’s why he’s the perfect Superman, he has a realistic expectation of himself and the role.”

Audiences can see if Corenswet truly is the “perfect Superman” when Superman: Legacy releases in cinemas on July 11^th, 2025.

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The post David Corenswet’s complete ‘Superman’ workout routine and diet plan appeared first on Men's Health Magazine Australia.

Shades of cool: Ksubi’s rebel collab with Patty Mills

Riley Warner — Thu, 09 May 2024 07:35:45 +0000

IN AN EXPLOSIVE collision of rebellious style and athletic flair, global streetwear brand Ksubi has teamed up with Aussie hoops icon Patty Mills in what can only be described as a sartorial symphony of utter ‘cool’ in a new eyewear collaboration. Together they’re unleashing a fusion of rebel street cred and bold sporting spirit that promises to leave fashionistas and sports enthusiasts alike, blown away.

If you haven’t already heard, Ksubi is one of Australia’s hottest fashion labels. Founded in 1999, Ksubi birthed a reputation for a rebel style, quality street threads that demand attention and pump out charisma. The brand has continued to level up in the world of street style, adding locations in the global fashion hubs of Miami, London, New York, Los Angeles and Chicago to its arsenal.

The collab with Patty Mills sees that same authentic Ksubi vibe run true. Whether donning an NBA team kit or repping the Boomers’ green and gold, Mills has that special something when he takes the court, a gritted-teeth mindset doused in finesse. An Aussie hoops maestro, three-point sniper extraordinaire, and now, clearly, a fashion icon.

Exploring new ways in which fans can tap into Ksubi’s rebellious attitude and aesthetic, the eyewear range is built from three fundamental Ksubi principles: statement styling, injecting confidence, while drawing inspiration from Ksubi’s origins and the streets.

The mainline offering boasts four bold styles:

Good$en (D-frames)

IMAGERY BY HUGH LIPPE

Smiths (narrow rectangular frames)

Cypher (sports-luxe wrap frames)

Tyrell (supersize wrap shields)

IMAGERY BY HUGH LIPPE

Each style is presented in two different colour ways, with black and white being key hardware colours throughout the collection. Frames are adorned with intricate Ksubi detailing, such as branded logo etching and cross-box lamination.

Ksubi Eyewear will be available from May 9 at ksubi.com.au and Ksubi stores.

Keep an eye on these new men’s activewear drops

The post Shades of cool: Ksubi’s rebel collab with Patty Mills appeared first on Men's Health Magazine Australia.

HMB Is Tiktok’s new muscle building supplement. Does It work?

Mens Health Staff — Thu, 09 May 2024 07:17:32 +0000

ANYONE WHO SPENDS significant time in the gym is probably willing to admit that muscle building isn’t easy. It takes a ton of dedication, which is difficult to muster up day in and day out. So, it’s only natural for people to look for quick fixes. That often takes form in supplements – and hydroxymethylbutyrate, better known as HMB, is popping up everywhere these days, from peeking out of your gym pal’s bag to that TikTok video.

“Anyone who’s ever worked out knows that building muscle takes time and consistency. Recently, fitness influencers have been promoting HMB, claiming that supplementing with it can make it easier to build muscle,” says Kim Yawitz, R.D., a registered dietitian and gym owner in St. Louis, Mo.

HMB might play a role in muscle growth, that doesn’t automatically mean it’s worth adding into your supplement routine. Experts explain why, below.

What is HMB?

Scientifically known as beta-hydroxy-beta-methylbutyrate and the aforementioned hydroxymethylbutyrate, HMB is the colloquial term that you may see if you’re scrolling TikTok or Instagram.

“HMB is a substance that’s derived from leucine—the most potent amino acid for muscle building,” says Yawitz.

Maelee Wells Sutton, R.D.N., C.P.T., dietitian at nexEndo in New York City, says that this supplement is typically taken with the goal of muscle preservation, growth, and performance. But (spoiler alert) it’s not exactly the pill you’d hope would replace hours in the gym.

“HMB is not a new supplement for athletes seeking to improve muscle mass and performance; however, there is also another facet behind the rising popularity of HMB,” says Wells Sutton. “The metabolite is being tested for effectiveness in muscle preservation, which can be greatly impactful among older adults, those suffering from chronic illnesses, and individuals on weight loss drugs.” (While weight loss drugs such as Ozempic and Mounjaro are certainly effective with weight loss assistance, people are seeing a loss in muscle mass as well as fat mass.)

Understanding HMB means understanding leucine, first. It’s an amino acid that creates proteins, which are used to carry out tons of bodily processes, like muscle building. Leucine is considered an essential amino acid—meaning your body cannot make it, and must be consumed via food such as eggs, tofu, lentils, beans, nuts, seeds, and animal products. It is also consumed for performance enhancement and is frequently included in BCAA supplements on the market today.

HMB derives out of leucine. “However, in digestion, approximately only 5% of the leucine consumed will be broken down by the body into HMB. Since HMB itself can only be found in trace amounts in catfish, grapefruit, dairy, and alfalfa, not enough HMB can be practically consumed via food for tangible differences,” Wells Sutton says.

Can HMB supplements really help build muscle?

So far, the findings are mixed.

Here’s a little Biology 101: Muscle growth occurs when the body makes new muscle proteins faster than it breaks down old ones, says Yawitz. HMB appears to help the body with both sides of this equation.

“In human and animal studies, HMB has been shown to activate mTOR, a protein that tells the body to make more muscle,” she says. “At the same time, HMB suppresses certain systems that break down muscle proteins, which can help protect against muscle loss.”

That said, Yawitz says it’s unclear whether HMB supplements have much muscle-building potential for active adults. Studies show they may be beneficial for conditions that accelerate muscle loss, including cancer, AIDS, and ageing. And, there are some studies suggest that HMB may support muscle growth and post-exercise muscle recovery, she say—but they’re all done on advanced athletes on highly demanding physical challenges (like an ultramarathon or a multi-event CrossFit competition). Studies have also found that HMB can help with muscle growth, but only when blood levels reach a certain minimum threshold. That threshold is difficult to reach with food alone.

“Traces of HMB can be found in a handful of foods, including catfish, grapefruit, avocado, asparagus, alfalfa, and cauliflower,” says Yawitz. You can also get it by eating salmon, beef, chickpeas, and other leucine-rich foods. Remember, though—only five to ten percent of leucine is converted into HMB. Accordingly, supplementation may help you meet that threshold. “Supplementing with HMB can help you achieve the minimum levels you need to support muscle growth, especially if you’re an older adult or have chronic medical conditions associated with muscle loss,” says Yawitz.

Don’t get too excited, though.

“Largely, HMB does not appear to be effective in increasing hypertrophy significantly,” says Wells Sutton. “For athletes, the evidence indicates its most effective use is in the prevention of muscle breakdown and maintaining strength/performance in a [calorie] deficit.”

Meaning: it’s not likely to make or break your gains.

Are there any other health benefits to taking HMB supplements?

As you’ve probably gathered by now, there’s a lot of interesting research in the realm of HMB, but there are no definitive take-away conclusions… yet.

As we touched on above, HMB has applications for those with cancer and AIDS. “Multiple studies, indicate a positive effect of HMB when supplemented with arginine and glutamine in slowing/halting cancer and AIDS-related fat-free body tissue wasting,” says Wells Sutton. “Many studies examined HMB in correlation with other supplements, but research on HMB alone in this context is still more sparse.”

Another realm of inquiry for HMB is its potential benefits for seniors. As Yawitz explains, leucine metabolism declines with age, making it more difficult for older adults to build and maintain muscle mass. Some preliminary studies suggest that HMB could help offset age-related muscle loss, especially when paired with exercise—but more research needs to be done.

What to know about HMB supplementation

If you’re considering taking HMB, talk to your doctor or dietitian about it first. There are a few different kinds at a few different dosages—so it’s important to discuss with a health care provider.

There are two forms of HMB as supplements available on the market: Beta-hydroxy beta-methylbutyric free acid (HMB-FA) and Beta-hydroxy beta-methylbutyrate monohydrate (HMB-Ca or Ca-HMB).

“Most studies have been done with HMB-Ca. As of now, there is not a known difference in efficacy between the two when taken at their respective recommended times and dosages,” says Wells Sutton.

International Society of Sports Nutrition generally recommends taking one to two grams of HMB-Ca, 60 to 120 minutes before exercise; or one to two grams of HMB-FA, 30 to 60 minutes before exercise.

However, Wells Sutton says that supplementation of three grams per day is recommended for at least 2 weeks ahead of high-intensity training to maximise results, according to this ISSN study.

What are there risks of taking HMB supplements?

From current research, Wells Sutton says there are no known risks or negative side effects from taking the tested dosage of HMB, which was three grams per day in most studies. We’ll say it again, though: talk to your doctor or another trusted healthcare professional before incorporating it into your routine—they’ll know best about how the supplement might effect you personally.

As with supplements of any kind, when selecting a HMB supplement, Wells Sutton recommends only buying those that are third-party tested.

“Supplements are not regulated by the FDA, and as such, some are found to contain inaccurate ingredients and/or quantities. Third-party testing helps by verifying the supplements’ contents to the claims of the company and label, ” she says. “One of the main labels to look for is NSF, which confirms the label is accurate to the contents, as well as tests for toxins and contaminants. For athletes competing in regulated leagues, NSF also has a Certified for Sport label, which screens for banned substances.”

This story originally appeared on Men’s Health U.S

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Can milk make you taller? Here’s what the science says

Mens Health Staff — Thu, 09 May 2024 06:32:42 +0000

YOU’VE SEEN THE ads: Milk helps build strong bones. Does that mean drinking milk can make you taller, too?

“Milk is a good source of several nutrients that support growth – including protein, calcium, zinc, vitamin A, and vitamin D. There’s also some evidence that drinking milk may help increase your levels of IGF-1 – a hormone that helps determine how tall you’ll be,” says Kim Yawitz, R.D., a registered dietitian and gym owner in St. Louis. “In theory, drinking milk during adolescence could help you come closer to your genetic height potential.”

We hate to be the bearers of bad news, but drinking more milk won’t help you grow taller as an adult. We explain below.

Can drinking milk make you taller?

You already know that drinking milk can help you build strong bones and muscles.

That’s because cow’s milk—yes, not almond milk or oat milk or soy milk—is naturally high in calcium, a nutrient that promotes bone density, and protein, which contributes to muscle growth. (One cup of milk contains 293 milligrams of calcium and about 8 grams of protein, for reference.)

But can milk actually make you taller?

It’s a statement that you might have heard when you were young and has maybe stuck with your through you adult years. Heck, maybe you even tell your own kids the same thing: “Drink milk and you’ll grow up tall and strong.”

Your parents didn’t just make this up out of nowhere. Scientists have actually studied this hypothesis. And dietitians do hear similar questions from their clients.

But just how strong is the link between drinking milk and height? We turned to Kelly Jones M.S., R.D., C.S.S.D. for her wisdom.

“There are actually several published studies showing that, in children, drinking milk is associated with very small increases in height,” says Jones.

It is important to recognise, however, that these studies are showing a correlation and not a cause and effect relationship. And that just because a few research reports have found a positive association doesn’t mean that there’s proof milk can make you taller.

And, honestly, the research is mixed.

One 2018 study followed a group of participants from birth, through 17 years, and discovered that height increased by 0.39 centimetres per self-reported additional 8 ounces of milk consumed daily. Jones: “However, the authors also noted that the population was mostly of moderate income and reasonably well educated, which can mean results would not be similar in populations with worse access to food or knowledge of appropriate eating patterns.”

Plus, there are other factors that may influence the results. “In some of the studies showing a correlation between milk intake and height, other factors may not have been considered, such as overall diet quality, including adequate intake of protein, calcium, vitamin D, and other nutrients,” she says.

Then there’s a 2019 systematic review, which stated that adding dairy products to person’s diet was associated with increased bone mineral content during childhood, but there was no correlation between dairy and height.

And then there’s a 2020 study published in the journal Nature that found that milk consumption was associated with increased weight-for-age and height-for-age in children and reduced the probabilities of being moderately or severely underweight or stunted—but also the effect was dependent upon geographic location and income level.

So, in short, it’s complicated.

“It may also be that those who do not drink milk are consuming sugar-sweetened beverages, such as soft drinks, which may impair bone health (with bone health being important for reaching appropriate peak height),” Jones says

Plus, all this research was done on children. So if you’re looking to gain height as an adult, you may have missed your window.

Should you still drink milk?

Yes, even if the research is mixed.

Milk still offers a ton of beneficial nutrients. Milk one of the few consistent sources of calcium, which we know is important for bone health.

“Additionally, many do not consume adequate fatty fish, one of the few natural sources of vitamin D, and milk can provide that as well,” she says.

Plus, milk protein is known to be very beneficial for muscle growth and repair, so, go ahead, enjoy it in your post-workout shake.

What are other health benefits of milk?

As long as you aren’t lactose intolerant, drinking milk may be a net positive for your health. Besides supporting strong bones and healthy muscles, here are a few more potential health perks of drinking milk.

“Milk contains whey—a protein that helps prevent blood sugar spikes by signalling the pancreas to release more insulin,” says Yawitz. Studies suggest that drinking low-fat milk daily could help reduce the risk of type 2 diabetes by up to 10 percent.

Milk is also a good source of magnesium and protein, two nutrients linked with a lower risk of depressive symptoms in adults. “In a recent study involving nearly 18,000 adults, those who drank the most milk were 39 percent less likely to experience depressive symptoms than those who drank little to no milk,” says Yawitz. (Of course, other unknown variables beyond drinking milk could have been at play in these findings.)

Also, per Yawitz, there may be some truth to those rumours that a glass of warm milk before bed will help you sleep better. “Milk contains tryptophan, an amino acid that the body can use to make more melatonin,” she says. “The proteins in milk can also help you sleep more soundly by keeping your blood sugar levels stable overnight.”

This piece originally appeared on Men’s Health U.S.

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Vana Care: Revolutionizing Disability Support with a Health-First Approach

MHAdminEditor — Thu, 09 May 2024 03:46:45 +0000

The Genesis of Vana Care: A Union of Vision and Passion

The inception of Vana Care was no ordinary event; it was a moment of clarity born from the shared vision of two friends, Jesse and Jason. With Jason’s extensive background in the disability sector and Jesse’s involvement in the fitness industry, they recognized a gaping void in the traditional disability support system. The duo saw that real progress and empowerment for individuals with disabilities didn’t hinge on infrequent and isolated gym sessions but required a more integrated approach to promoting a healthy lifestyle.

Jesse and Jason’s innovative solution involved retraining personal trainers from Jesse’s gyms to serve not just as fitness coaches but as life coaches for individuals with disabilities. This pioneering approach went beyond the confines of the gym, encouraging activities that fostered independence and a healthier lifestyle, such as walking to local shops or choosing stairs over elevators.

The Impact of Vana Care: Transforming Lives and Communities

The impact of Vana Care’s program on its participants was both immediate and profound. Clients experienced not just physical benefits but also significant improvements in their confidence and overall quality of life. This holistic approach to disability support, which emphasized lifestyle over mere exercise, quickly garnered positive feedback and referrals, highlighting the effectiveness of Vana Care’s model. Jesse went on to share “Our internal motto is ‘Out Care’ the competition.”

Today, Vana Care stands as the highest-reviewed disability support service in South Australia, a testament to its innovative approach and the tangible difference it makes in the lives of its clients. With a dedicated team of 150 employees and an ever-expanding family of clients who view Vana Care as their second home, the organization’s growth reflects its success in creating inclusive and health-oriented communities. Jason Wisniewski went on to share “We’re big believers in taking risks on new things & experimenting with new ways to make our team’s lives better and empower them to do a better job for the people they support.”

Looking Ahead: Vana Care’s Vision for the Future

As Vana Care looks to the future, it remains committed to its founding principles of empowering individuals with disabilities through health and lifestyle support. The organization’s continuous growth and the positive reviews it receives are a clear indicator of its vital role in the community and the demand for its compassionate, innovative approach to disability support. Jesse states “A huge part of our success so far is listening to the people we support and knowing it’s better to put profit aside to focus on the people.”

Vana Care’s story, from its inception to its current success, serves as a powerful example of how innovative thinking and a genuine commitment to improving lives can reshape an entire sector. Jesse and Jason’s vision has not only transformed the way disability support is provided but has also set a new standard for integrating health and lifestyle improvement into the care and empowerment of individuals with disabilities.

A Movement Towards a Healthier, More Inclusive World

Vana Care’s journey is more than just a tale of organizational success; it is a movement towards a more inclusive and health-focused approach to disability support. Through its pioneering programs and dedicated team, Vana Care continues to champion the idea that every individual, regardless of their abilities, deserves the opportunity to lead a healthy, active, and fulfilling life. As Vana Care continues to grow and evolve, its impact on individuals, families, and communities serves as a beacon of hope and a testament to the power of compassion, innovation, and unwavering belief in human potential.

More information about Vana Care’s impact can be found at its website here.

This article is for informational purposes only and does not substitute for professional medical advice. If you are seeking medical advice, diagnosis or treatment, please consult a medical professional or healthcare provider.

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