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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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.”

 

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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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The post Flite performance rider Matt McVeigh explains the rapid rise and undeniable appeal of efoiling appeared first on Men's Health Magazine Australia.

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.

Leading marques and manufacturers have been more than happy to oblige in meeting the steadily increasing demand for EVs. The EV market is now much more than Teslas, and just about every brand now boasts an electric model, or at least an electric version of existing models. Simply put, EVs are everywhere, and they’re only getting more common – and more affordable.

MG has had its skin in the EV game for a few years now, with a number of electric models. The foremost of which is the MG4, which has raked in awards since its release in 2022 and retails for a staggeringly low $39,990. Named Carsales’ car of the year in 2023, Drive’s best EV under $50k in 2024, and Wheels’ best EV under $80k in 2024, the MG4 is one of the Australia’s most awarded cars. So, how can it be made even better? That’s the question the XPower set out to answer by amplifying the MG4’s performance potential. Naturally, we couldn’t wait to get behind the wheel.

Due to the space-age aura that surrounds them, it’s only natural to approach a first drive in an EV with some nervousness. Such was the case with this writer’s test of the MG4 XPower. The car’s exterior did nothing to quell my apprehension. With a hunter green colourway, bright orange brake callipers, a flowing, two-tone roof, an LED light system and an all-around hyper-futuristic design, the MG4 XPower would look as at home on a racetrack as it would navigating a bustling city street.

Bringing the car to a steady halt in a garage filled with other MGs, the dealer tossed me the keys with a casual “here you go” that did little to make me feel any more confident in my ability to pilot the vehicle in a manner that does it justice. Positioning myself in the driver’s seat, I was confronted by an array of high-tech features. This is in area where many EVs go wrong by making the assumption that just because a car is advanced, it needs to have a complex interface and dashboard. That’s not an issue in the MG4 XPower, which has an easy to grasp 10.25-inch touch screen display and 7-inch digital dash cluster.

The next challenge is starting the car, which is made easy by the fact that a traditional gear selector is replaced by a minimalistic dial. Similarly, the handbrake is replaced by a simple button. Having grasped these features, I begin to search for how to start the car, before being told that by having the keys inside the car and my foot on the brake, it had already started it. Besides making me look slightly clueless, this moment also serves as a testament to how ridiculously quiet the MG4 XPower really is, with a truly silent startup process – which is made all the more impressive by its performance capabilities, which we’ll get to shortly.

Departing the garage, I immediately encountered the depth of the XPower’s primary selling point – speed. The MG4 XPower can go from 0-100km/h in a bone-rattling, g-force challenging 3.8 seconds. For context, the new Aston Martin Vantage Coupe does it in 3.9 seconds. Needless to say, you won’t be getting beaten off the line at a traffic light.

The XPower has otherworldly straight-line performance for a hot hatch, the type that puts supercars to shame. It is able to achieve this incredible acceleration by utilising two electric engines. Positioned at each axle, the engines deliver power to all four wheels, making the hot hatch an all-wheel drive.

Assuredly, the MG4 XPower is anything but a one-trick pony. As I cruise the streets, I continue to come across more of the car’s innovative features. The XPower boasts a 360-degree camera, rear parking sensors, Apple CarPlay functionality, autonomous emergency braking and lane correction assist, blind-spot monitoring and single-zone climate control, but most impressive is its one pedal driving capabilities. Once you take off your foot off the accelerator, the XPower’s engines immediately start to reclaim energy from the car’s motion to recharge the battery and automatically slow down – which admittedly did take some getting used to, as I would repeatedly brake too hard when the car was already doing the job for me.

In terms of driving feel, the MG4 XPower is as smooth as they come. The car generates an impressive 320kW of power and 600Nm of torque, which combines with enhanced torque vectoring to ensure that the car’s handling rivals its speed, no matter the driving conditions.

As for charging, the MG4 XPower boasts a 64kWh battery, delivering a range of up to 400km. It’s enough to get you through any daily commute without having to fear running out of charge with no plug at hand, plus much more. The bane of any EV owner’s existence is lengthy charging times, but with the XPower, that issue can be partially alleviated by an MG charging hub, which can significantly reduce recharging times at home.

Now, with specs like those we’ve mentioned and the performance potential of a supercar, you’re probably expecting a hefty price tag to be attached to the XPower. Electric car and affordable aren’t often said in the same sentence, and most EVs will set you back at least six figures. But the XPower, which goes for $59,990 drive away, is one of the most affordable options on the market.

Throughout my time with the MG4 XPower, I tested its mettle in a variety of conditions. It braved Sydney’s waterlogged city streets during a month of inexplicably high precipitation with no complaints. It proved its endurance on a road trip through the Royal National Park while I pushed the limits of its range. And it more than lived up to its billing as one damn fast car.

As impressive as these feats were, the moment that truly sold the MG4 XPower to me came while stuck in traffic on a Saturday night in the Sydney suburb of Newtown. As I passed a petrol station with a line to the pumps that waded out onto the road, a most poignant reminder of the costs of a fossil fuel car came when I noticed that unleaded prices were climbing even further above the $2 per litre mark and found comfort in knowing I wasn’t in that pitiful line. If rising fuel costs are emptying your wallet and environmental imperatives have you feeling more conscious about your impact on our planet, there’s never been a better time to get an EV, and you won’t find many better than the MG4 XPower.

For more information on the MG4 XPower, head to mgmotor.com.au

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The post The MG4 XPower embodies quiet luxury – emphasis on quiet appeared first on Men's Health Magazine Australia.

All the major fitness brands have responded to this market shift accordingly. Now, exclusively making high-performance training gear or stylish lifestyle clothes isn’t enough to corner the market or endear a brand to a large demographic. Instead, consumers want sporty attire they can wear just about anywhere and dress up or down, while maintaining effectiveness if used as athletic apparel.

Creating multifaceted activewear is no easy feat, however. Activewear is still a relatively new concept – especially for men. For that reason, stocks are frequently updated with new releases as brands attempt to hone their craft and find precisely what works. We’re here to guide you through this oft-updated space, by sifting through the hot and the not and highlighting the best of the latest activewear drops.

Tops

Echt League Collection MLBRN Singlet

Echt has just unveiled its new ‘League’ collection, which is inspired by the label’s hometown, Melbourne. The men’s range is made up of functional pieces, including high quality singlets and gym shorts, but today we’re focusing on the singlets. The MLBRN singlet is available in three colourways and is made from mesh fabric. It’s designed to suit all situations, cultivating a distinct streetwear aesthetic without sacrificing the ability to perform under athletic pressure.

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Bondi Active Kindred Tech Tee

Bondi Active is a Sydney-based athleisure brand specialising in men’s and women’s activewear, taking a fashion forward approach to design, with an emphasis on versatility. The brand recently revealed its new Riptide collection, which utilises a spectrum of earthy tones and neutrals for the Autumn season. The collection includes the Kindred Tech Tee, a breathable, fast-drying active t-shirt that epitomises Bondi Active’s commitment to merging style and functionality. Wear it at the gym, wear it around the house – you won’t feel out of place at either.

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Nike Flex Rep Top

The Nike Flex Rep is a dri-fit top designed to perform at its best through an entire workout, or in any other setting. A flexible, slim fit means your range of motion isn’t hampered, while reinforced seams add durability, ensuring the t-shirt will hold up during a high-energy HIIT session, or a brisk walk around your local park – and that’s the essence of activewear, isn’t it?

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Bottoms

Adidas Climacool Shorts

These new Adidas shorts are ideal for roaming around town at a fast pace, or simply lounging around your house. The shorts have been crafted with an interlock build and a classic fit, so they’ll move with your body, rather than against it. Meanwhile, 360-degree ventilation optimises air flow, meaning you’ll be both cool and comfortable. And in case you missed them, Adidas’ signature three stripes adorn the side, informing all observers of your initiation into the Adidas Originals family.

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Gymshark Slim Fit Sport Joggers

A dependable pair of sport joggers is an essential in any activewear collection, and these joggers are among the best. By now, Gymshark is spoken of in the same breath as heavy hitters like Nike and Adidas, and that ascension didn’t come without reason. That reason is high quality activewear like these sport joggers, which have a breathable design, are made of lightweight materials, and even boast zipped pockets for storage – a testament to their dual-functionality as performance apparel and everyday attire.

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Bondi Active Panel Lounge Shorts

Another piece from Bondi Active’s Riptide collection, these Panel Lounge Shorts come in the line’s signature autumnal tones and cater to a variety of settings. As a relaxed fit short with soft, interlocking fabric, the Bondi Active Panel Lounge Shorts look as good as they feel. Whether you’re walking to the nearest café for your morning coffee run, or spontaneously breaking into a quick ab workout, these shorts will provide what you need.

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Lululemon Bowline Short 8″ Stretch Shorts

You can’t go wrong with a classic cut – which these Lululemon shorts have – or extra room in all the right places – which these shorts also have. A four-way stretch ensures spacious breathability, while sweat-wicking and quick-drying qualities complete the shorts’ athletic capabilities.

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Lululemon Zeroed In Linerless Shorts

Lululemon’s new Autumn/Winter 2024 collection is full of functional apparel in classic autumnal colours. These versatile ‘Zeroed In’ shorts are one of many new products that were just added to the Lululemon range, and as per usual, they’re top-in-class activewear. Sweat-wicking, quick-drying fabric as well as added gussets and side slits provide the necessary qualifications to serve as workout attire, while a sleek design and diverse colourways ensure aesthetic appeal.

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Outerwear

Champion Reverse Weave Hoodie

Champion produces a range of athletic apparel and gym clothes that could easily double as streetwear – but it’s their hoodies that stand above the rest. When Champion invented the hoodie in the 1930s, the garment was designed to be ideal for warming up before taking to the field, court or squat rack. It has since evolved to become a streetwear staple – but it hasn’t lost any of its athletic merits. Champion’s reverse weave hoodies are made of heavyweight fleece to be shrink-resistant and maximise range of motion, flexibility and durability. You’ll be hard pressed to find a better pump cover for those brisk, early-morning workouts.

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Under Armour Heavyweight Terry Hoodie

Under Armour recently introduced its ‘Live in UA’ collection, signifying a pivotal shift in the brand’s philosophy. Having previously focused almost entirely on performance sportswear and athletic apparel, Under Armour is switching gears, launching a new range of clothes to support active lifestyles – with none other than Rugby star Mark Nawaqanitawase fronting the campaign. This heavyweight French Terry Hoodie is a standout from the new range, with the soft feel of fleece, without too much extra heat, making it perfect for early morning training, or simply keeping warm while out and about.

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LSKD Athlete Forged Fleece Zip Up Hoodie

The utilitarianism of the zip up hoodie is perhaps its most appealing quality. Where a hoodie’s function is set in stone as a warming coverall, a zip up leaves some freedom for a variety of styling adjustments and experimentations. This zip up hoodie from LSKD’s ‘Athlete Forged Fleece’ collection is no different. Tightly woven yarn provides bolstered heat retention, but doesn’t require quite as much fabric as alternative materials. The result is a form-fitting hoodie that will keep you warm during a workout or throughout an active weekend.

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Footwear

Asics Gel-Quantum 360 VIII

This might not be something you’ve previously considered, but yes, shoes do factor into activewear. Strolling around in high-performance runners won’t always cut it, so more lifestyle-suitable footwear that can still double as proper training gear is a must. Asics’ Gel-Quantum 360 VIII is equal parts stylish and performance capable. Print details on the upper resemble shapes found in nature, for a visually appealing exterior, while advanced TRUSSTIC technology creates improved stability underfoot. A DIVISION GEL midsole also delivers substantial cushioning, while reducing weight for added comfort.

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New Balance Fresh Foam X 880 v14

New Balance calls the Fresh Foam X 880 v14 an “evolution in everyday reliability”, and that’s exactly what you want in an activewear-appropriate shoe. Running shoes are great, but they’re typically heavily specialised, meaning you rarely reach for the same pair before a run as you would for a trip around town. That’s where these shoes shine though, with superior underfoot cushioning and a structured upper making them ideal for a variety of environments.

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Nike V2K Run

Y2K fashion is the trend of the moment and Nike is capitalising on that momentum. The V2K is a throwback to the brand’s early 2000s catalogue, with a number of key updates. Flashy metallics, plastic detailing and an overall vintage aesthetic are the first things you’ll notice, but the V2K does hold some merit as a running shoe. Plus, a chunky heel means you’ll be comfortable no matter the circumstances.

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Compression gear

2XU Core Compression Long Sleeve

While it may not be the flashiest form of activewear, wearing compression gear when not working out can have its benefits – in terms of both style and health. If you’re embarking on an up-tempo activity that falls short of a workout but requires a greater deal of support than a regular t-shirt, a base layer like this long sleeve compression shirt from 2XU is a solid option. You’ll be suitably prepared for any undertaking while boosting muscle recovery and reducing the risk of injury.

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Under Armour HeatGear Leggings

If your top half can be compressed, so too can your bottom half. Under Armour are industry leaders in compression clothing, and it’s easy to see why. These leggings come from UA’s HeatGear line, which uses sweat-wicking tech and ultra stretchable materials for a comfortable, breathable a fit, in any setting.

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SA1NT Moto Compression Socks

We’re thinking outside of the box with this entry. SA1NT primarily make motorcycle riding gear – think leather jackets, armoured jeans and chunky gloves – but really specialise in clothing designed for tough lifestyles. With that understanding, it’s easy to see why SA1NT makes some of the best compression socks on the market. This pair offers medical-grade compression without sacrificing comfort. Even if your idea of an active lifestyle doesn’t involve motorcycle riding, those qualities are always appealing.

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The post Keep an eye on these new men’s activewear drops appeared first on Men's Health Magazine Australia.

From the obvious (stronger legs do make for a stronger runner, duh) to the more obscure (upper body strength can massively boost your running power), there are myriad benefits for runners to be found in strength training. Not every exercise will have direct benefits though, and some are best left in the realm of powerlifters and bodybuilders. To help you decipher what works and what won’t, here’s ten essential strength exercises tailored specifically for runners, that will improve your endurance, power, stride and efficiency.

1. Squats

Benefit: Strengthening just about every muscle in the body will improve your running. But as you might suspect, the lower body does take priority, and most of this list reflects that, starting with squats. Squats are an all-around lower-body burner, targeting the quads, hamstrings, glutes and lower back. By strengthening these muscles, you’ll improve your lower body stability, which is crucial for maintaining proper running form and preventing injuries.

How to do it: Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest upright and your knees aligned with your toes. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

2. Lunges

Benefit: Like squats, lunges strengthen the lower body. Specifically targeting quads, hamstrings and glutes, but with a stronger emphasis on calves. Sure, running will naturally give you some pretty toned calves – you can stop reading here if aesthetics is all you’re looking for – but strengthening them in the gym can add another weapon to your repertoire, improving balance and coordination and providing a more efficient running gait.

How to do it: Start standing with your feet together. Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Ensure your front knee is aligned with your ankle and your back knee hovers just above the ground. Push through your front heel to return to the starting position and repeat on the other side. For an added challenge, take a dumbbell in each hand and really feel the burn on your way back up.

3. Deadlifts

Benefit: Deadlifts primarily target the hamstrings, glutes, and lower back, promoting strength and stability in the posterior chain, which is essential for generating power and propulsion while running.

How to do it: Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keeping your back straight and chest up, hinge at the hips, lowering the weight towards the ground while maintaining a slight bend in your knees. Once you feel a stretch in your hamstrings, reverse the movement by driving through your heels and squeezing your glutes to return to the starting position.

4. Planks

Benefit: Like we said, running draws on more muscles than just your legs. Core muscles are engaged just as often as their lower body counterparts while running, and planks are a surefire way to add core strength. A few minutes of planking per day will tone up your abs, obliques and lower back, improving overall stability and preventing excessive rotation or sway while running.

How to do it: Start in a push-up position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core muscles and hold this position, ensuring your hips don’t sag or rise too high. Aim to maintain the plank for 30 seconds to one minute, gradually increasing the duration as you build strength.

5. Push-ups

Benefits: Upper body strength might not be the primary focus for runners, but the upper body does contribute to running efficiency. Arm swing assists with balance, momentum, and forward propulsion, while strong chest and shoulder muscles help maintain stability and prevent excess movement that wastes energy and slows you down. And as we’ve already mentioned, a strong core also has its benefits. How better to improve those areas than by frequently engaging in an exercise that targets all of them?

How to do it: You probably know how to do a push-up, but in case you’re not sure of how to perfect your form, here’s the basics. Start in a plank position with hands slightly wider than shoulder-width apart, lower your body by bending your elbows, then push through your palms to return to the starting position.

6. Calf raises

Benefit: Again, calf strength is essential for optimal running. But calf raises don’t only target the calf muscles, they also strengthen the ankles and can improve explosiveness (known to runners as push-off power).

How to do it: Stand with your feet hip-width apart, lifting your heels off the ground as high as possible while balancing on the balls of your feet. Hold for a moment at the top, then lower your heels back down below the level of your toes. For an added challenge, perform calf raises on a step or platform, allowing your heels to drop below the level of your toes for a deeper stretch.

7. Dumbbell rows

Benefit: To balance out all that strength you’re doubtlessly building on the front half of your upper body, back strength is also necessary. Dumbbell rows strengthen the upper back, but they also work the shoulders and arms, enhancing running posture during running through a balanced upper body.

How to do it: Stand with your feet hip-width apart, holding a dumbbell in one hand. Keeping your back straight, hinge at the hips, and pull the dumbbell towards your hip, squeezing your shoulder blades together, then lower the weight back down with control.

8. Russian twists

Benefit: Another core strengthener, Russian twists target the obliques and abs, improving rotational stability and enhancing overall running efficiency.

How to do it: Sit on the ground with your knees bent and feet elevated, leaning back slightly to engage your core. Hold a weight or medicine ball with both hands, and twist your torso to the right, bringing the weight towards the ground beside your hip. Reverse the movement to the left, twisting through your core muscles. Continue alternating sides in a controlled motion.

9. Supermans/back extensions

Benefit: Supermans, or whatever naming variation you know them by, strengthen the lower back, glutes, and hamstrings, helping to prevent lower back pain and injury, while improving running posture.

How to do it: Lie face down on the ground with your arms extended overhead and legs straight. Engage your core muscles, glutes, and lower back to lift your chest, arms, and legs off the ground simultaneously, forming a slight arch in your back. Hold for a moment at the top, then lower back down with control.

10. Single-leg deadlifts

Benefit: Single-leg deadlifts improve balance, stability, and proprioception – your body’s ability to sense its own movement, in layman’s terms – while targeting the hamstrings, glutes and lower back, making them an excellent functional exercise for runners.

How to do it: Stand on one leg with a slight bend in the knee, holding a dumbbell or kettlebell in one hand. Hinge at the hips, extending your free leg behind you and lowering the weight towards the ground while keeping your back straight and chest up. Once you feel a stretch in your hamstrings, reverse the movement to return to the starting position, maintaining balance throughout the exercise. Repeat on the other leg.

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The post 10 strength exercises that will make you a better runner appeared first on Men's Health Magazine Australia.

We asked two experts for their take on the multivitamin debate. Here’s their answers.

Should men take multivitamins?

The Expert: Michael Roizen, M.D., Chairman of the Wellness Institute at Cleveland Clinic

The Stance: Yes. Multivitamins have promising long-term and reproductive perks.

I take a multivitamin every day—and I’d recommend that the 50 percent of Americans who don’t take one start. While it’s true that the data on multivitamins in the short-term isn’t beneficial for otherwise healthy men, the 20-year data shows a significant benefit for heart disease and cancer risk.

In one study, men who took a multivitamin were 43 percent less likely to have a heart attack or stroke after 20 years than those that didn’t. In another, there was an 18 percent reduction in non-prostate cancers among men who took a multi (the research controlled for activity, diet, and smoking, among other things).

That’s why it makes sense for guys who are in their 20s, 30s, and 40s to start taking a multivitamin now so they can reap the benefits down the road. And a multi isn’t an excuse to eat whatever you want.

I’m not saying guys shouldn’t also pay attention to their diet (I advocate a plant-heavy Mediterranean approach), but it’s not likely that you’re eating all the nutrients you need all the time. Data suggests that 90 percent of men fall short in one or more of the 16 essential vitamins and minerals. Although not all multivitamins are created equal.

Look for a third-party seal, like USP or NSF, which verifies that what’s on the label is what’s actually in the pill. Choose a brand that contains the active form of folate called methylfolate, not folic acid; and consider taking half your multi in the morning and half at night to keep levels steadier so you’re less likely to just pee them out.

The Expert: JoAnn Manson, M.D., Professor at the Harvard T.H. Chan School of Public Health

The Stance: No. Most people should skip the pills and focus on food instead.

If you’re a healthy guy and have no major dietary restrictions, you don’t need a multivitamin. A pill containing 20 vitamins and minerals is never going to replicate the complex mixture of healthful compounds in whole foods. Many people take a multivitamin end up using them to justify less healthy eating habits.

Professional organizations, including the U.S. Preventive Services Task Force, do not recommend multivitamins either. It’s not that they’re harmful (they typically contain safe levels of vitamins and minerals compared to some megadose single-nutrient supplements), but the research isn’t there that they’re all that healthful.

A few studies seem to suggest a benefit, but when you look at only the gold-standard studies—randomized clinical trials and meta-analyses—healthy people who eat well don’t experience any additional benefit from a multivitamin. The one exception so far: a trial that found an 8 percent reduction in cancer risk among initially healthy men who took a daily multi for more than a decade.

But you’d still be better off putting your effort and money into eating a loads of colorful vegetables and fruits, along with whole grains, high quality meats, fish, and dairy, and sources of unsaturated fats like olive oil and nuts. This Mediterranean approach has been associated with a reduced risk of chronic disease.

There are, of course, exceptions. If you have a highly restricted or poor diet, suffer from a gastrointestinal problem that impairs nutrient absorption such as Celiac disease, or take certain medications including proton pump inhibitors for heartburn, then you may need a multivitamin and/or a specific nutrient supplement.

The Verdict

Skip the multivitamin and spend that money on higher-quality food unless you’ve otherwise been advised by a doctor or you have restricted eating habits.

“While most of us can get our vitamins and minerals from food, there are exceptions, such as vegans who need to supplement B12,” Abby Langer, RD, the owner of Abby Langer Nutrition, a Toronto-based nutrition consulting company, told MH.

Even though taking a multi won’t hurt, and the long-term effects could be beneficial, a diet rich in fruits, vegetables, healthy fats, and lean proteins will help you live a full life. Plus, those foods are way more delicious than a pill.

This article originally appeared in Men’s Health US.

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The post Do multivitamins even do anything? Two experts fight it out appeared first on Men's Health Magazine Australia.

“It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function,” says Gerardo Miranda-Comas, M.D., Assistant Professor of Rehabilitation Medicine, Icahn School of Medicine at Mount Sinai. “With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance.”

But your body shouldn’t naturally go for muscle first in weight loss—if you’re doing it right. “A person who is attempting to lose weight by not eating may lose weight in muscle first before fat,” he says.

How does that happen? Well, the body likes to go for carbs (glucose) for energy first. If that’s not available, it goes for glycogen, which is glucose that’s been stored in the liver and muscles, says Miranda-Comas.

So, how can you tell if you’re losing muscles and not fat? Here are 6 signs.

1. Your workout feels more strained

It may seem kind of obvious, but your workouts might feel harder–and you may feel like skipping it altogether.

“You’ll notice less strength in the gym. The weight you used to be able to do for reps may decrease or you may not be able to get as many reps as you once did for each set,” says Spencer Nadolsky, D.O., author of The Fat Loss Prescription.

2. You feel weak doing everyday activities

You won’t just feel muscle loss it in the gym. You’ll feel it going upstairs, carrying grocery bags, and carrying luggage.

“Inadequate nutrition can lead to a decrease in muscle, which may lead to impaired function,” says Dr. Miranda-Comas. “This is usually caused by an energy deficiency and possible overtraining.”

“In the very active individual who is losing weight along with a decrease in performance, we must consider overtraining,” says Dr. Miranda-Comas.

5. Your workouts never progress

It goes without saying that it’s hard to push yourself when you’re tired. If you can never go up in weight when lifting that might be another sign you’ve lost muscle, according to Albert Matheny, C.S.C.S, R.D., founder of Soho Strength Lab. “A lot of factors affect performance, but not seeing progress in training is a good sign you’re not hitting your body’s needs,” he told Women’s Health.

6. You’re tired all the time

If you’re often tired, it might mean that you’re not eating enough. If you’re not eating enough, your body will lack the carbohydrates it needs for energy, so it will go for the muscle to get glycogen.

To sustainably lose weight without losing muscle, aim for weight loss of about pound a week—which is a deficit of around 200 to 500 calories a day, depending on your activity level. Talk to a registered dietitian or doctor to figure out what a healthy caloric deficit is for you.

This article originally appeared in Men’s Health US.

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In 2010, during a routine training session at a gym in his native country of Switzerland, Mzee attempted a basic somersault – something he’d pulled off countless times beforehand. This time, Mzee didn’t stick the landing. He immediately knew his life had just changed. “In the moment where I had my accident, I realised that something was really wrong,” he says. “I had some accidents before, and it felt totally different.”

Mzee had suffered a severe spinal cord injury. He’d lost function in his legs, torso and fingers, and was diagnosed with quadriplegia. “There was no doctor telling me that my life would change, but I could feel that this was a big injury and that there would be some severe consequences,” he says. “I couldn’t move nearly everything anymore.”

“It took another three or four months before a doctor finally said that I should get used to the idea of being in a wheelchair for all my life,” Mzee says, speaking to Men’s Health less than two weeks out from attempting to break a personal record, without a wheelchair. Mzee is in Australia for the Wings For Life World Run (WFLWR), a global running event where the funds raised go directly to spinal cord injury research, and he’ll be taking part in the event unassisted.

This won’t be Mzee’s first WFLWR. Having regained a large amount of function in his legs, trunk and fingers, the 36-year-old has participated in the event on a number of occasions, aiming to improve every time. Ostensibly, Mzee has a groundbreaking electrode implant to thank for his recovery, but really, none of it would’ve been possible if he didn’t possess a unique ability to always hold out hope, in spite of the most difficult of circumstances.

Red Bull

“NO, I ACTUALLY thought that I would walk again,” is what Mzee tells Men’s Health when we ask if he had consigned himself to life in a wheelchair after hearing of his diagnosis. In the months following his injury, Mzee was forced to adapt to a life with limited function. “My fingers were impaired at the beginning, so I couldn’t eat by myself, or brush my teeth or comb my hair,” he says. “But I got that function back, and after some time, I started to hope that my legs would also get better.”

That was a difficult time for Mzee, but even then, he was already setting goals. “I remember in the beginning, there was this mountain when I looked out of my room, and I always thought, one day I’ll walk from here to there.”

Six months after his accident, Mzee met with Professor Gregoire Courtine, who was conducting studies on the ability of an electrode implant to restore movement function in rats. At the time, the hope was that the results would prove the implant had applications in humans. “He told me all this preliminary data on the rat trials, and I remember having two ideas at the time. On the one hand, I was really hopeful about the science progressing, but I also knew that it would be a very long process no matter what.”

It took another five years for the implant to be approved for humans. During that time, Mzee spoke to scientists, read up on relevant literature, met the neurosurgeon who would perform the operation, and as a whole, started to hope that he might actually walk again. In 2016, Mzee received the implant.

Mzee’s electrode implant sits on the surface of his spinal cord. It works by sending bursts of electrical stimulation to muscles, mimicking the body’s natural signalling mechanism. Over time, the stimulation is able to engage the brain’s motor cortex through nerves that weren’t damaged during the initial injury. The implant wasn’t a quick fix that would immediately restore function. It took weeks of intensive physical therapy and testing before Mzee could get back on his feet. “In the first week after the implant they did functional mapping where they tried different spots on the electrode and try to find which muscles react,” Mzee says. “Since I was one of the first patients, that process was so tiring and it took very long, but now people who come after me can benefit from it.”

Eventually, Mzee regained some function in his legs and was able to walk again, with the help of a bodyweight support system. The recovery process was lengthy and involved months of physical therapy. As a result, sudden breakthroughs were rare, but Mzee recalls the moment he first walked unassisted with the same sense of triumph he felt all those years ago. “That was one of the few moments that felt like a change from one second to the other, most things were really gradual,” he says. “That was a magical moment because it really felt like walking. It was the first time in the six years since my accident that I was walking hands free.”

Red Bull

WHILE MZEE’S LIFESTYLE changed dramatically after his accident, his interest – or obsession – with sports remained. “I would say it’s for the same reason it was before the accident,” he says. “It’s just such a big part of my life and it’s so normal for me to train and try new stuff like that.” He would go on to obtain a masters degree in human movement sciences, but studying human movement wasn’t enough for Mzee, he wanted to be physically involved.

New sports and feats of athleticism once came easily to Mzee, but after his accident, he had to learn once familiar activites from the ground up. “I started at 0 again. I was always good at sports and they just came naturally to me, so it was an interesting experience to go through that learning process again in my twenties,” he says. “I remember being back on the skiing slopes was humbling, but also frustrating because there were five year old kids racing next to me and overtaking me while I was falling. I was like ‘wow, I was so good at skiing, and now I’m here with these kids learning again’.”

Credit to him, Mzee stuck with it. He kept practicing, kept training, and eventually got back into competitive sports. In 2022, Mzee was part of the Swiss national wheelchair rugby team that qualified for the world championships for the first time in 16 years. He also gained an interest in water sports – something he wasn’t into before his accident – and started wakeboarding and kitesurfing. Although, that was an area where the technology wasn’t quite there yet for all adaptive participants.

“When I was playing wheelchair rugby and doing skiing, a lot of the equipment was already there and the developments had already been made. But in water sports, it’s a whole different story,” Mzee says of his first experience in wakeboarding. “When I started, I realised that the equipment is just not good for me. Most people who do adaptive water sports like wakeboarding and kite surfing are paraplegics, but for me as a quadriplegic, I don’t have that trunk function and my fingers aren’t good, so I had to change that.”

When Mzee got involved in water sports, it wasn’t possible for a quadriplegic like him to wakeboard. To solve that problem, he invented a new type of wakeboarding for quadriplegics that made use of more suitable equipment, allowing people like him to participate in adaptive sports. But that’s not why Mzee created the equipment. “People say that I’m pushing the field forward and helping other people, but for me, I was just thinking this is something I want to do, but it’s not possible, how can I solve it?”

Mzee’s achievements may seem remarkable, given what he’s gone through, but they don’t feel remarkable to him. Instead, Mzee feels that getting back into sport was always going to be inevitable as his condition improved. “Nobody who knows me would be surprised that I’m doing what I’m doing. From the outside it probably seems incredible, but it’s just what I love doing.”

Red Bull

THIS SUNDAY, MAY 5^TH, Mzee will take part in the Wings For Life World Run in Adelaide. The run is unlike any other. For one, it doesn’t take place in a single location. Rather, racers start at the same time in different places around the world. Then, the race doesn’t end at a specific distance or finish line. Instead, a ‘catcher car’ acts as a moving finish line, chasing down racers from 30 minutes after the starting gun. Due to this unique format, Mzee is able to compete alongside ultra-marathon runners as an equal.

What’s more, 100% of the funds raised from the WFLWR goes to spinal cord injury research. Raising money and awareness is great, according to Mzee, but that’s not the primary reason he participates. “The truth is, it’s just a lot of fun to do,” he says. “When I was first asked if I wanted to participate in WFLWR, I didn’t know what it was and I didn’t know how much fun it would be. But after my first year, I was just like ‘this is so cool, I want to do this every year’.”

“It’s just so great to be participating in a race where a guy like me who cannot even do 500 metres before the catcher car comes, can race alongside people who can run for hours,” Mzee continues. “And of course, it’s nice that all the money that’s raised is going to spinal cord injury research. But since nobody’s listening, I’ll tell you, I just love the race.” Sorry David, this writer was listening and you were on the record.

In Mzee’s first attempt at the WFLWR, he was able to walk 390 metres, unassisted, before the catcher car caught him. The following year he managed 467 metres. Now, he’s switching his focus to another feat of endurance. “This year I wanted to think about something different. My goal is to set a new record, not in terms of maximum distance, but maximum time without a break,” he says.

Mzee’s previous best efforts included breaks, giving him time to rest. He was afforded that luxury because the catcher car doesn’t begin its journey until 30 minutes after the start of the run. This time around, he won’t be going easy on himself. “I’ll be trying to walk without a break until the catcher car catches me. That would be about twice the time of my current record, which is around 10 to 15 minutes without a break. If everything works out, I’ll walk for 32 minutes straight.” Given his resounding previous successes, we’d wager Mzee has a good chance of doing it.

So, did Mzee ever climb that mountain that sat outside his window while he recovered? “Even with my electrode implant now, there is no way that I could do it. Two years ago in Switzerland I did 1.8 kilometres and that was one of the hardest things I’ve done in my life,” he says, loath to admit that there may be one goal he can’t conquer. “Doing 20km seems impossible, but I’ll never say never.” While he may doubt himself, if Mzee’s story has taught us anything, it’s to never count him out.

Red Bull

UPDATE: The 2024 Wings For Life World Run attracted a record-breaking 265,818 participants over the weekend, making it the largest running event in the world. In the Adelaide event, David Mzee smashed his previous non-stop walking record of 10-15 minutes with a 32-minute effort without a break, lasting a total of one hour and 11 minutes before being caught by the catcher car.

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The post The unrelenting drive of walking quadriplegic David Mzee appeared first on Men's Health Magazine Australia.