“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

The post HMB Is Tiktok’s new muscle building supplement. Does It work? appeared first on Men's Health Magazine Australia.

“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.”

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The post Can milk make you taller? Here’s what the science says appeared first on Men's Health Magazine Australia.

I got out of bed and, on autopilot, went through my normal morning routine. I left my flat and went to a local cafe run by a Brazilian woman named Tatiana, where my order is always the same: a large toasted bread roll, filled with chicken and mayonnaise. As I sat there reading the newspapers, the food was placed in front of me, and I looked at it. I felt like I was looking at a block of wood. I took a bite. It tasted fine. Normal.

I took three or four more bites, and I felt full. I left almost all of it on the plate. As I hurried out, Tatiana called after me, ‘Are you sick?’

I went to my office and wrote for three hours. Normally, by noon, I would have a snack, something small and sugary, and then at about 1 p.m. I would go down the street to a local Turkish cafe for lunch. It got to 2 p.m. and I wasn’t hungry. Again, my sense of routine kicked in, and again, I went to the cafe and asked for my standard order, a large Mediterranean lamb with rice and bread. I managed to eat a third of it. It seemed to me for the first time to be incredibly salty, like I was drinking seawater.

I wrote some more, and at 7 p.m. I left my office to go and meet a friend in Camden Market, one of my favourite parts of London. We walked between the stalls, staring at food from every part of the world. Normally, I could stuff my face from three different stalls, but that night, I had no hunger. I couldn’t even manage a few mouthfuls. I went home, feeling exhausted, and went to sleep at the unprecedentedly early time of 9 p.m.

As that first week passed, it felt like the shutters had come down on my appetite, and now only tiny peeks of light could get through. I was about 80 per cent less hungry than I normally am. The sense of mild nausea kept stirring and passing.

When I got on the bus or in a car, I felt a kind of exaggerated travel sickness. Whenever I ate, I became full startlingly fast. The best way I can describe it is to ask you to imagine that you have just eaten a full Christmas dinner with all the trimmings, and then somebody popped up and offered you a whole new meal to get started on. 

Some people say Ozempic makes them find food disgusting. To me, it made food, beyond small quantities, feel unfeasible.

On the fifth night, a friend came by to watch a movie, and we flicked through Uber Eats. The app suggested all my usual haunts. I realised I couldn’t eat any of this food now. Instead, she got a kebab, and I had a bowl of vegetable soup. On the sixth day, I took my godsons out, and they wanted to go into McDonald’s. When they got Happy Meals and I got nothing at all, one of them said suspiciously: ‘Who are you and what have you done with Johann Hari?’

I wanted to understand what was happening to my body.

I figured that the best people to educate me were the scientists who made the key discoveries that led to the development of Ozempic and other new weight-loss drugs. So I began to track many of them down and interview them, along with many other key scientists working in the field. Almost all of them have received funding from the pharmaceutical companies that now profit from these drugs, and we should bear that in mind as we hear what they say. They taught me that these extraordinary effects were coming from manipulating a tiny hormone named GLP-1 that exists in my gut and my brain, and in yours.

Author of ‘Magic Pill’ Johann Hari.

Throughout my first six months on Ozempic, my friend Danielle was pregnant, and as her pregnancy developed, she would say it was like we were on opposite trajectories. While her belly swelled, mine was shrivelling. I lost a stone and a half.

On the BMI chart, I went from obese (marked in a bright red) to the middle of overweight (yellow), and as the months passed and I lost another stone, I got to the upper end of a healthy weight (depicted in a soothing green). My body fat percentage fell from 32 per cent to 22 per cent. It was the fastest and most dramatic weight loss of my life.

I felt lighter and quicker on my feet, and that boosted my confidence enough that I started to strut a little. People began to notice. ‘Wow, you’re losing weight,’ acquaintances said when they saw me in the street. One of my godsons said: ‘Hey, Johann, I didn’t know you had a neck!’ In the third month, my neighbour’s hot gardener hit on me and asked for my phone number.

I realised it was exactly what I had wanted, and I was thrilled (especially about the gardener). I had told myself going in that I was concerned primarily about my health – but I now saw that a desire to look better had been a big driver for me all along. I felt genuinely grateful as I interviewed the scientists who’d developed this drug. While they told me about their discoveries, I could literally feel the effects playing out by placing my hand on my stomach. 

When I was talking with one of the scientists who’d worked on GLP-1 in a cafe in London and listening to her explain the drug’s potentially revolutionary effects, I watched people walking past us on the busy street. Most of them had not heard about Ozempic or other weight-loss drugs yet. Many of them were overweight or obese, and I thought: You don’t know what’s about to happen. You don’t know how this could be about to help you change

But I was surprised to notice that, at the same time, I also felt disconcerted and out of sorts a lot of the time. I wasn’t feeling an urge to recommend Ozempic to other people. In fact, I felt pensive, and tense. I didn’t understand it. I’d got what I wanted – a boost to my health, and a boost to my self esteem.

So why did I still feel so ambivalent about it? At first, I thought it was because of the side effects, which were surprisingly persistent. My nausea, which had been gentle at first, would suddenly surge at random moments and leave me feeling like I was on a boat in the middle of a storm. With Ozempic or Wegovy, everyone starts by taking a dose of 0.25mg a week, then after a month they go up to 0.5mg, and then a month later to a full 1mg. (Some people go to even higher doses after that.)

Every time I increased my dose, I felt significantly worse for at least a week. One evening I found myself dry-heaving next to a pot plant in Zurich airport while a Swiss woman, who clearly thought I was drunk, gave me dirty looks. This sickness was intermittent, and most of the time, I didn’t feel it at all, but when it came, it was horrible. It occurred alongside other strange effects. 

Sometimes I would lie awake at night and find myself uncontrollably burping. At its worst, I was belching up bile and thought I was going to throw up. I also became constipated.

The grimmest side effects for me lay elsewhere. For many people, when they take these drugs, their resting heart rate increases. I would sit reading a book, or lie in bed, and feel my heart racing. My mind often interpreted this as anxiety and would start racing to match my elevated heartbeat. I had to cut back on caffeine to counteract this effect, and even that didn’t totally solve the problem – invariably, whenever I increased my dose, I felt anxious for at least a week, and even after that, I felt like I could more easily become anxious than before.

In addition, in the first week after increasing my dose, around late afternoon or early evening, I would persistently feel lightheaded and a little dizzy. I discussed this with my doctor and he said that this often happens when your calorie consumption drops significantly – your body isn’t getting its usual fuel source, so it’s confused, and the tank seems to be empty. Even after I got used to it, this feeling never entirely went away.

For between 5 and 10 per cent of people who take these drugs, the side effects are so extreme that they conclude it’s not worth continuing. I spoke with a woman in Vermont named Sunny Naughton, who is four foot ten, and when she hit 190 pounds (13.6 stone), she realised her weight was spiralling out of control. So in 2018, she sought out – in desperation – Saxenda, an early GLP-1 agonist drug that had to be injected daily. In the first two months, she lost more than thirty pounds, but, she told me, ‘I was sick all the time. Stomach cramps. Vomiting.’ She found herself burping uncontrollably, with ‘weird flavours’, and ‘there’s a metallic taste in your mouth all the time’.

At work, she would end up rolling on the floor beneath her desk with stomach cramps so crippling that her colleague would have to drive her home. ‘It just felt like someone was digging in and twisting your insides really tightly,’ she said. 

It was so unlike anything she had experienced before that she felt ‘an alien had gone into my stomach and was doing something in my body … It felt like there was something living in my stomach that was tearing everything up and getting rid of whatever was in there, and then draining my body of energy.’ For eight months, Sunny made herself endure it because the weight loss was so dramatic.

But ‘it was the worst physical illness that I ever felt … From one to ten, it was fifty. It was just awful. And everyone around me was like, “Should you keep doing this?” 

One day, she accidentally injected herself with a double dose. ‘I was supposed to teach a class two days later, and I was so sick, I couldn’t get out of bed. I was sweating. I was nauseous. I got myself into the bathtub. I was almost incoherent. I called my mother and said,

“I might have to go to the ER.” This medicine made me so sick.”

Not long afterwards, she told herself ‘I need to live a natural life’ and threw away her remaining pens. She rapidly put most of the weight back on, as does almost everyone who comes off these drugs, but the alien also seemed to leave her body. Yet I didn’t feel that my ambivalence could be fully explained by the side effects I was experiencing. Something more was going on, though it took me time to figure out what it was. Every time I upped my dose, the side effects got worse, but then they mostly eased off – so I felt confident that if I powered through them, they would, over time, diminish to little or nothing. 

So why didn’t I feel as happy as I should? Why – in addition to moments of glee – did I feel moments of deep worry about what I was doing? Why was I looking a gift horse – effortless weight loss, the dream of humans down the ages – in the mouth? I began to see the answer when I decided to go right back to where this story, for me, began. I asked: Why did I get fat in the first place? And more importantly, why did we – as a culture – get so much fatter, in a very short period of time?

I learned that we can’t understand these drugs unless we first take a moment to understand the forces that made so many of us need them in the first place. It was only when I studied this question that some of the mysteries around these drugs began to be resolved.

This is an extract from Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight Loss Drugs by Johann Hari, published by Bloomsbury, out now: $34.99

Related:

Does Ozempic cause muscle loss?

The post Writer Johann Hari’s wild Ozempic journey appeared first on Men's Health Magazine Australia.

However, keeping track of one’s weight is a habit often encouraged for maintaining a general sense of wellbeing. For those dedicated to clean eating and regular exercise, scales can morph into both motivators and stressors, serving as the unwavering judge of progress.

Witnessing the numbers can fuel a sense of accomplishment, while seeing them rise (especially in the pursuit of muscle gain) can elicit a proud grin.

However, in sync with the dynamic fitness world, scales have undergone a remarkable transformation. They have transcended their basic role of weight measurement and have emerged as sophisticated fitness trackers. In the company of gadgets, apps, and cutting-edge gym equipment, they have evolved into versatile tools that offer comprehensive fitness insights. From analysing body composition to tracking performance, modern scales have become indispensable companions in the journey of pushing one’s boundaries and maintaining a vigilant watch on the numbers. 

Here are some of the scales that could become your ally on the journey to health and wellbeing. 

ScaleSmart Body Scale

Kicking off our list is an affordable model with a few bells and whistles that elevate it above your elementary bathroom scale. This sleek, high-tech marvel doesn’t just tell you how much you weigh; it uncovers your body composition like a seasoned investigator. With precision sensors and cutting-edge technology, it delivers insights that would make even Watson do a double take. Hook the scales up with the AiLink app via Bluetooth to access your personalised reports with health tips based on your recorded measurements. BIA, body weight, fat, hydration, muscle, bone percentages, and BMI will all be uncovered, leaving no stone unturned in the quest for total health awareness. Combining brains with beauty for an informative and entertaining weighing experience. 

• Weight: 1.55kg
• Battery: 2x AAA battery (included)
• Measurements: 28 x 28 x 2.8cm

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Glass LCD Electronic Body Fat Scale

Style, again, tags teams with substance in a sleek, futuristic package. This scale isn’t just a pretty face; it’s a high-tech powerhouse, blending fashion with function to give you the skinny on your body fat percentage and beyond. With its crystal-clear LCD display and minimalist design, it’s like having a personal trainer and interior decorator rolled into one. Say goodbye to guesswork and hello to precision, as this scale guides you towards your fitness goals with sass and sophistication. The waterproof and non-slip design turns the dial on safety, so step up, and let the Glass LCD Electronic Body Fat Scale be your stylish sidekick on the journey to a healthier, happier you.

• Gross weight: 1.8kg
• Power: Battery powered
• Product Size: 300mm x 300mm x 27mm

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Body Fit Smart Scale

Step up onto the catwalk of fitness with the Body Fit Smart Scale – another ingeniously witty companion that we’ve needed to include in this list that turns your bathroom into a high-tech hub of health. More than just a scale, it’s your personal cheerleader, doling out encouragement and insights with every step. Equipped with smart technology and a dash of personality, it’s like having a fitness guru and best friend rolled into one sleek package. Perfect for the entire family as the inbuilt tech factors 8-person user memory, storing age, height and gender. Lock in the special Fitness mode, select your fitness level and fine-tune your body analysis readings. Have all the important data, not at your fingertips, but at your toes, as real-time analysis will show up on the screen. 

• 3 x AAA batteries included.
• Product size: 325mm x 325mm
• SHOP NOW

Style Sense Safe 300 Bathroom Scale

Moving up the list in a quest for a healthier you, we step into the more expensive but most remarkable of our selections. This sleek and sophisticated scale isn’t just a functional tool – it’s a statement piece for your bathroom, blending seamlessly into any modern decor with its minimalist design and premium materials. But don’t let its chic exterior fool you; underneath lies cutting-edge technology that delivers accurate weight measurements with every step. The Style Sense Safe 300 doesn’t just look good; it’s built to last, with a durable tempered glass platform that ensures longevity and safety. With its easy-to-read display and reliable performance, this scale makes tracking your weight a breeze. The extra large, lit LCD screen shows the weight with easy-to-read digits, precise to 100g increments. Elevate your bathroom experience with the Style Sense Safe 300 – a stylish and trustworthy companion on your journey to a healthier lifestyle.

• Product size: D30 X W35 X H2.8 CM
• Weight: 3.04kg
• 3 X AAA batteries included

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Index S2 WiFi Smart Scale

Step into the future of fitness tracking with the Index S2 WiFi Smart Scale. We’ve used the words ‘sleek and sophisticated’ for almost every device, but this scale is the best-looking, high-tech scale. Not only does it measure weight it also provides a comprehensive analysis of your body composition. Its seamless WiFi connectivity effortlessly syncs with your Garmin Connect app, allowing you to monitor your real-time progress. Measurements include weight, weight trends, BMI, skeletal muscle mass and many more and families can create up to 16 unique user profiles to track personal stats and progress. Its modern design and intuitive interface make it a stylish addition to any home gym or bathroom. Whether you aim to lose weight, wack on lean muscle, or improve your overall health, the Index S2 provides the insights and motivation you need to reach your goals. Elevate your wellness journey with the Index S2 WiFi Smart Scale and take control of your health like never before.

• Product size: 320 x 310 x 28 mm
• Weight: 2.0 kg
• Battery life: Up to 9 months; uses 4 AAA batteries (included)

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The post The 5 best bathroom scales to track your fitness journey appeared first on Men's Health Magazine Australia.

BY NOW, YOU’RE PROBABLY aware that drugs like Ozempic produce some impressive weight loss effects. But there’s talk that they are causing muscle loss, too.

Ozempic is a new-age weight loss drug that was originally developed to treat diabetes. It’s what is called a GLP-1 agonist, meaning it stimulates the glucagon-like peptide-1 hormone, MH advisor Fatima Cody Stanford, M.D., M.P.H., told Men’s Health. This hormone controls your body’s response to insulin and helps reduce appetite by slowing the emptying of the stomach, as well as acting on the appetite centre in the brain. This helps better manage blood sugar in people with diabetes.

It was also found to help people lose weight, which is why it’s now famous for that even above and beyond its benefits in managing diabetes. Its less famous counterparts, including Mounjaro and Wegovy, offer similar results. While all of these drugs have proved their effectiveness, the idea that they also cause a depletion of muscle mass may run some away from trying the life-saving drug.

So, is it true? We asked Dr Reshmi Srinath, director of the Mount Sinai Weight and Metabolism Management Program in NYC.

Does Ozempic (and other weight loss drugs) cause muscle loss?

There’s one thing we should point out before we dive deeper into this question: there’s typically some degree of muscle loss with any amount of weight loss, Srinath says. If the body doesn’t get sufficient energy from food (a.k.a., a calorie deficit), it will pull energy from other areas of the body. It will start with excess fat stores, but will eventually move into the muscle stores, especially with quick weight loss.

That all being said, there’s no evidence to support the idea that the mechanism of weight loss behind drugs like Ozempic and similar drugs specifically causes more muscle loss than traditional fat loss methods.

How to maintain muscle mass while on Ozempic

“There is growing interest in developing medications that can preserve muscle mass,” Srinath says. Until they arrive, to maintain muscle mass while on Ozempic or another weight loss drug, you have to do the same things you would do to maintain muscle mass without taking drugs: eat plenty of protein, and strength train.

Protein is a building block of muscle – and most people need a lot more than they think they do. It’s generally recommended for men to have at least 0.8 g of protein per kilogram of their body weight – and that’s just to sustain life. To sustain muscle mass, that number will be closer to 1 g. To build it: 1.2g to 1.6 g.

Aim to get at least 30 grams of lean protein at each meal, from sources including eggs, chicken, tofu, and protein supplements.

Your protein intake won’t matter without sufficient strength training, though. Placing the muscles under load creates small micro-tears in the muscle fibres, which grow back larger when they recover.

To maintain that muscle mass, Srinath suggests “incorporating two to 3 days of strengthening [per week].” Even 10- to 15-minute sessions can help.

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

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Research suggests Australians will find themselves at their heaviest during the Easter months. The ‘egg-citing season’ typically sees Aussies consume an extra 500 calories daily, equating to about 0.5kg of weight gain after four days. On Easter Sunday alone, the average person takes in a mammoth 5,000 calories, a stark increase from the usual daily intake of 2,000-3,000.

But hold on, did we really eat that much more over Easter? To the health-conscious eye or calorie-counting soul, that number must seem stratospheric. But with a ‘healthy’ helping of chocolate eggs, hot cross buns, and endless sweet treats to pick at, it’s not difficult to see where the surplus calories came from.

Let’s face it: if you gained a few extra kilos over the long Easter weekend, it was almost inevitable. It happens when you let your hair down over the break and clean eating and staying active take a back seat to relaxation and fun. Although challenging, the good news is that getting your beach bod back after choccy season is achievable – but you’ve got to work for it.

We’ve rounded up the best forms of exercise to help you burn off that unwanted Easter weight. Remember that results will vary based on age, weight and pre-existing fitness levels. These activities should also be performed in tandem with a healthy diet. Now get cracking!

Running for 45 minutes

As the sun turns its dial down, outdoor activities become increasingly popular. Hop on a treadmill or hit your local park. At a brisk pace of 9.7km/h, you’ll burn off 500 calories in about 45 minutes.

Walking for 90 minutes

If you prefer a more leisurely approach to fitness, try walking those calories off. A relaxed 5.6km/h pace for 90 minutes will do the trick. That is a lengthy walk, though, so try heading off road or setting out on an incline, which will decrease the time to about 60 minutes.

High-intensity interval training 

High-intensity interval training sessions are perfect for busy schedules. Getting back to work, these sessions are usually done and dusted in 30 to 45 minutes. There are no excuses, you can make it in and out of the gym in under an hour. Mixing intense movement and incorporating cardio machines and weights, these workout sessions are a real calorie blast. 

Rowing for 45 minutes

Rowing is an efficient way to burn through those sugary treats, with a 45-minute high-intensity session burning 500 calories on a machine or on a lake. Even a short 5 to 10-minute effort on a rowing machine during a regular workout spikes your calorie count. 

Boxing for 45 minutes

Get those gloves on. Boxing is a powerhouse when it comes to burning calories. Moderate to high-intensity boxing for 45 minutes is all you need, and it’s also a terrific way to relieve stress and anxiety. 

Social exercise

Getting back into the swing of things from the get-go can sometimes be challenging, especially after a long weekend with friends and family. However, shooting hoops, which roughly burns around 300 calories in 30 minutes, is a more than acceptable social way to break a sweat and eliminate the cobwebs.

Fancy playing a round? Golf can be a more lengthy recreational exercise, but one that burns calories almost effortlessly. Playing nine holes of golf takes roughly 2 to 2.5 hours to complete, and players can expect to burn between 600 to 1500 calories depending on their weight, their bag weight and the course terrain. 

Getting outside and being active, whether socially or competitively, is a perfect way to get back into the swing of things, and may appear more appealing for the average bloke after a weekend of mass consumption. 

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Its popularity has ebbed and flowed over the past hundred years. But, it has picked up steam recently, thanks in part to the hoards of celebrities touting it as the reason they got in shape (if you’ve been waiting on the Jersey Shore cookbook, the Keto Guido Cookbook is here to answer your prayers). Success stories aren’t hard to find— you probably know a person or two who have seen great success doing keto.

It’s all about sticking to, well, the meats and the cheeses. Following the keto diet means consuming about 60 to 80 per cent of your calories from a source of fat—preferably healthy fats like olive oils, avocados, nuts, and eggs. Around 20 per cent is dedicated to protein, like chicken, tofu, turkey, and beef. Lastly, a measly 10 per cent gives carbohydrates some wiggle room into your diet, so you can get a nibble of bread, rice, and pasta.

The idea revolves around the understanding that our bodies burn carbohydrates first as fuel source when we need energy. After all the carbohydrate stores are burned off, the body turns to fat stores to power its functions.

When it comes to weight loss, “there is no question that ketosis does work in the short term,” Dr Konstantinos Spaniolas, associate director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York.

It makes sense in theory, and the keto diet entices people by allowing those who participate in many cult-favourite foods. Come on, a diet where you can eat endless amounts of bacon and Gouda? We’re sold (maybe).

So, exactly how far do the benefits of this diet reach?

It’s not without its fair share of controversies. The diet has received some criticism for its high fat intake and its effect on heart health.

Its rigid macronutrient counts can be tough to stick to, too. But if you have the motivation and don’t give into the temptation in the food-form that is bread, then you may see some great success with the keto diet.

So, in short, keto is facing a reality check. If you’re thinking about trying keto and want to determine if it’s worth sacrificing carbs, here’s a healthy dose of perspective.

What Is Ketosis?

Ketogenesis has existed as long as humans have.

If you eat a very low amount of carbohydrates, you starve your brain of glucose, the organ’s main fuel source. Your body still needs fuel to function, so your brain flips the switch to tap into your reserve of ketones, which are compounds the liver creates from fat when blood insulin is low. This process is known as ketosis: It’s like when a hybrid car runs out of gas and reverts to pure electricity.

There’s nothing inherently magical about ketones. You already have them in your body. “Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Dr Jeff Volek, R.D., a professor of human sciences at Ohio State University.

When the majority of your diet is made up of carbs and protein – as the average Australian diet is – ketogenesis (the process of producing ketones) slows. Replacing carbs and protein with fat will put your body into ketosis, thus ramping up ketone production. Essentially, you’ll burn fat instead of carbs for energy. Ketosis is not instantaneous, and the process takes about three days to induce – often with some side effects during the transitioning stages. (More on those later!)

What can you eat on the Keto diet?

To understand which foods you should and which you should avoid on the keto diet, you have to first consider three key nutrients: fat, protein, and carbohydrates.

A ketogenic diet generally requires that fat comprise 60 to 80 per cent of your total calories. Protein takes up about 20 per cent, while the remaining 10 per cent comes from carbs. Proponents of a ketogenic diet often recommend limiting your carb intake between 20 to 30 grams per day to maintain ketosis. For perspective, that’s the equivalent of about half a medium bagel.

Yes, that all. Half a medium bagel.

And remember, carbs aren’t just present in processed foods; a cup of chopped broccoli has 6 grams of carbs, a cup of chopped carrots has 12 grams, and a cup of Brussels sprouts has 8 grams. In other words, eating the recommended five servings of vegetables per day (because fruits, which are higher in carbs, are pretty much off the table) will probably put you at your max carb allowance.

If this sounds like the Atkins Diet from the 1990s, it’s close, but “ketogenic diets tend to be more severe in carb restriction and have a more moderate protein restriction,” says Spencer Nadolsky, D.O., author of The Fat Loss Prescription

Though you can eat bacon on a ketogenic diet, the rest of the spectrum is limited. Starchy vegetables like potatoes, corn, and squash are too high in carbs. Same with most fruits. Milk, beans, rice, pasta, bread: nope.

To stay as healthy as possible, keto dieters should eat plenty of low-carb vegetables like red bell pepper, kale and cauliflower. These vegetables contain important micronutrients (AKA vitamins and minerals), as well as fibre, which is linked to a lower risk of heart disease, diabetes, and cancer.

The rules of keto impact more than just mealtime, too, since juices, sodas, and alcohol will knock you out of ketosis.

So what does a typical day of eating look on the ketogenic diet?

Sample keto meal plan

• Breakfast: 4 eggs, 1/2 avocado, 1 to 2 Tbsp olive oil
• Lunch: 115g baked salmon with 1 Tbsp olive oil, 1/2 bunch asparagus with 1 to 2 Tbsp butter
• Dinner: Rib-eye steak, 2 cups spinach with coconut oil, 2 oz macadamia nuts

Most men consume nearly half of their calories from carbs, according to the Centres for Disease Control and Prevention. So, it goes without saying that cutting your intake to less than 10 per cent will be a challenge, and may pose some risks.

We’ll get into those a little later, but, first, the ketogenic does have some benefits that are worth highlighting.

How do you know if you’re in ketosis?

Sure, eating bacon and cheese may sound like a dream but achieving ketosis isn’t easy, says Melanie Boehmer, a registered dietitian at Lenox Hill Hospital.

“Sometimes people try and teeter into it and they won’t lower their carbohydrates enough,” Boehmer says. She recommends eating no more than 20 to 30 grams of carbohydrates per day to maintain the ketogenic state.

Often people think they can eat unlimited amounts of meat on the diet, but that isn’t true. Consuming too much protein will also decrease ketone levels.

Cheat days, even if they are rare, and drinking alcohol can take you out of ketosis, too.

You can determine whether you’re actually in ketosis by purchasing an over-the-counter test. However, they’re not always accurate, warns Ginger Hultin, M.S., R.D.N., spokesperson for the Academy of Nutrition and Dietetics.

So, in short, it’s kind of tough to tell. You just have to stick to your macros and hope the number on the scale drops.

What are the benefits of Keto?

Well, you can lose weight on keto. And maintaining a healthy weight can reduce the risk of and alleviate symptoms related to heart disease, diabetes, and a whole host of other challenging conditions.

Some studies show that keto may lower blood sugar for people with type 2 diabetes, but there is not enough long-term research to determine whether it’s safe and effective for diabetics.

Also, side note, although studies have shown that the keto diet can reduce seizures for children with epilepsy, there is no evidence indicating that keto helps with other brain disorders or improves mental cognition, according to Harvard Health Publishing.

So, in the short term, yes, a keto diet can help you lose weight, which may reduce your risk of disease – but more indirectly than directly. But what about in the long term?

Does Keto work for long-term weight loss?

It’s still too soon to tell. In fact, the rapid weight loss which occurs at the start of a keto diet may not be fat loss at all.

“Early weight loss at the beginning of the Keto diet is likely related to fluctuations in fluid,” says Ashley Harpst, R.D., a sports dietitian and the owner of Go For the Gold Nutrition in San Diego. “Three to four ounces of water is retained for every 1 gram of carbohydrate stored as glycogen in the muscles to use for energy.” So, as your glycogen stores are depleted and you enter ketosis, there’s less water in your body as well.

There’s also no long-term data on ketogenic diets versus other diets. In a 2015 Italian study, those on a ketosis diet lost 12 kg in three months. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. People in a 2014 Spanish study who followed a very-low-calorie ketogenic diet lost an average of 20 kg in a year – but a third of them dropped out, possibly because it was too hard to maintain.

Another study, published in 2020 in The BMJ, analysed the results from 121 previously conducted clinical trials that looked at the effectiveness of various diets (low-fat, low-carb, low-calorie, etc.) for weight loss and lowering markers of cardiovascular disease risk, like blood pressure and LDL cholesterol. Based on data from nearly 22,000 adults, the researchers found that while all of these diets led to weight loss and improvements in cardiovascular health markers in the first six months, virtually all of those benefits had disappeared at the one year mark.

The bottom line: Keto (and any other diet) may lead to weight loss and improved health in the first several months, but even if you’re able to stay on the diet for longer, those benefits will likely disappear after about a year.

Do Ketone supplements work?

No.

While it is possible to elevate your ketones by taking them, “without the low-carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation,” says Volek.

So don’t trust trainers or “body hackers” who say that you can induce ketosis quickly via a pill, powder, or potion – without changing your diet.

What are the side affects?

There are a few. Let’s hit them one at a time.

Keto flu

People who begin the diet often develop “Keto Flu,” as their bodies get accustomed to eating fewer carbs. During this time you may experience headaches, nausea, fogginess, muscle cramps and fatigue. Symptoms last about a week, but staying hydrated and getting ample sleep will help with cramps and exhaustion.

Bad breath

Aside from Keto Flu, you may notice a few other unpleasant side effects. Acetone – yes, the ingredient in nail polish remover – is one of the compounds found in ketones, so your breath may be stinkier than normal. Pooping may be difficult since cutting carbs will lower fibre intake, but a fibre supplement will help keep you regular.

The post Everything you need to know about the Keto diet for beginners appeared first on Men's Health Magazine Australia.

Sure, these stories can be inspiring, but how can the average person ever hope to replicate them? Thankfully, not every weight loss transformation follows the same format. Some, like that of Dean Glanville, prove that anyone can conquer their fitness goals in a more manageable structure. Let there be no confusion though, Glanville’s transformation required no less dedication and discipline.

A decision to change

Like many who decide to undergo wholesale physical transformations, Glanville, a 34-year-old high school teacher from Sydney, can trace his realisation that he needed to make a change to a single moment. “I was holidaying with my partner in Brazil and I was not confident to take off my top at a beach party, and I realised that this was the least confident I had ever been in my body,” Glanville says. “I knew something had to change.”

While that was Glanville’s turning point, he wasn’t oblivious to his problems beforehand. “I was low energy and mood, and my self-confidence was low in different areas of my life, including my work,” he says. “I was a binge eater for many years, and would emotionally eat; when I was happy, sad or stressed, food would be an outlet for me to process how I was feeling.”

Glanville had been a personal trainer in his early 20s and figured weights and resistance training would give him his best chance of reaching his goals. He sought out Sydney’s Ultimate Performance gym as his base of operations, but was initially hesitant to seek expert guidance. “I think [my background as a personal trainer] caused some resistance in hiring a trainer for myself,” Glanville says. Eventually, he did find a trainer, who overhauled his entire regime.

The plan

Glanville, with the support of his trainer Liz, began working out four days per week. “Two with my trainer and two independent workouts,” he says. “I was doing mostly resistance training with some cardio here and there, usually in short bursts at the end of a weights session.”

Every gym-goer has an Achilles heel. For Glanville, it was dumbbell lunges. “I definitely found dumbbell lunges the most challenging at first—I was really struggling to do 6 reps on each leg with very low weight.” Glanville soon overcame all of his challenges, and while committing to regular training was an important step, learning correct form and striving to get better each and every week is what kept Glanville motivated. “I found learning the correct form for a deadlift was incredibly beneficial,” he says. “It was really motivating to learn the correct form and build upon this every week.”

Glanville’s diet was also in need of a rework. Previously a frequent binge eater, Glanville began counting his calories and measuring his macro-nutrient intake. “I was surprised when counting my macros by how much food I could actually eat in a day, and I found the food more satiating and felt fuller for longer,” he says.

Additionally, Glanville learnt that it’s important not to get hung up on cheat days and lapses from his diet. “I really learned what to do to plan for and recover from events where I might be drinking, or eating high carb/high fat foods,” Glanville says. “I also learned that slip-ups will happen. Before working with Liz I would definitely throw the baby out with the bath water, and if I had a slip-up, I would then resign to it and let it continue. Liz showed me that you can shake it off and pick yourself right back up again.”

Ultimately, Glanville credits much of his success to the unwavering support of his Ultimate Performance trainer, who helped him through every step of his journey. “Liz was the defining factor, having that regular accountability was invaluable,” he says.

The results

All in all, Glanville managed to lose 18.3kg in less than nine months—a monumental accomplishment. But for all the life-changing differences to his physical state, Glanville has also noticed marked changes to his mental state. “My overall confidence and self-esteem has improved greatly, and my energy levels are so much higher than before.”

Of course, Glanville also looked and felt supremely better, and his physical turnaround didn’t go unnoticed. “My friends and family were shocked when I saw them for my last visit,” he said. What’s more, Glanville isn’t done yet. He’s now switched his focus from losing weight to gaining muscle and is aiming to add 5kg of brawn to his frame.

For those hoping to replicate Glanville’s transformation, he has some words of advice. “I really believe in the investment of getting a trainer for the first year of the journey—the lessons that you learn are invaluable, and it helps you jump hurdles that you couldn’t have alone,” he says. Don’t outsource all of your motivation though, as Glanville recommends, “Find ways to be your own mind coach with a clear goal in mind, to help you through times of plateau and low motivation. You learn a lot about what you can achieve mentally, and often, all that’s standing in your way is yourself!”

Now we’ve reached the conclusion, the part where we inevitably proclaim that “you can do it too!” Except, this time it’s actually true. Glanville didn’t need to go to unhealthy extremes and uproot his life to get in shape. He did it with a firm commitment to his goals and by finding the right guidance. There’s no reason why you can’t do the same.

Related:

The life saving transformation of truckie Paul Nugent

8 ways to shed the extra festive season calories

The post How this Aussie school teacher lost nearly 20kg in nine months appeared first on Men's Health Magazine Australia.