As a relatively new subscriber to Men’s Health Magazine, over the last few month’s I’ve learnt a vast amount of facts that are great for male wellbeing and health. After constantly reciting them to friends and family as ‘little nuggets of wisdom’, I decided to write this post that contains 50 of my favourite mens health facts from the last few issues of the magazine.
All of the following 50 facts have come from nowhere else but the last few issues of UK Men’s Health Magazine. Some of them might even surprise you! Let me know which ones are your favourite…
1. Altitude training ups levels of leptin (Appetite suppressing hormone)
2. Running outdoors burns 20% more calories compared to on the treadmill plus its a better view.
3. Mouth wash has been proven to help mid race energy peaks, compared to swigging water
4. According to the American Heart Association, full body workouts lifting in the 8-12 rep range twice a week will up your tickers health.
5.Stretch opposite muscles to the ones you’re training for 40 seconds to get 15% more reps out of every set.
6. Carbs are the most efficient fuel for steady state cardio. Remember to eat an hour pre-workout for maximum impact.
7. Hit the squat rack to boost the area of your brain that helps you multitask!
8. According to the University of Pittsburg, three 40 minute cardio sessions a week can beat dementia.
9. To improve your insulin response, run at 70% effort for 30 minutes.
10. According to Northwestern university, taking your cardio outside between the hours of 8am and midday can lower your BMI by up to 20%
11. Using a sauna before your workout promotes blood flow, helping transport fat burning enzymes to stubborn areas.
12. Monash University found that moderate low-intensity jogging actually strengthens your knees.
13. American Journal of physiology claim that longer exercise sessions suppress the hunger hormone Ghrelin.
14. Increase your rest from 30 seconds to three minutes to triple your strength gains when squatting.
15. Rollouts activate 91% of muscle fibres in your abdomens.
16. To lower your chances of obesity, stand more often!
17.Cigarette smell that hangs around on clothes aka third hand smoke increases insulin resistance, a major cause of diabetes.
18.If you crash diet you can safely expect to pile on 71% of the amount of weight you have lost whilst dieting. Take the long road!
19. 25% of healthy, muscular men are classified as obese based on their BMI.
20. In a study by scientists in Boston, men were shown to lose equal weight whether assigned a diet with 20% of their calories from fats or double that.
21. Researchers at the Royal college of music found just an hour of drumming a week can reduce symptoms of depression by up to 38%.
22. A study at Maastricht University showed cold weather can increase our metabolic rates and therefore macronutrient requirements by an average of 30%.
23. Pacey thrillers can trigger a Testosterone boost of up to 30% while rom coms can have a dampening effect.
24. Bag a window seat to work. Exposure to short-wave morning light produces melatonin, which stimulates ‘beige fat’ the cousin of brown fat.
25. According to the University of Lowa, men who stand for an extra hour a day burn 87 additional calories.
26. Boost your brain with blueberries and caffeine, they’re are a powerful way to keep your brain active.
27. Appalachian State University found that bananas are as effective as sports drinks for boosting energy mid race.
28. Did you know the banana plant is a herb? And the banana itself is actually a berry.
29. Papaya contains 188mg of vitamin C per cup, closely followed by Parsley on 130mg and Red bell peppers on 117mg.
30. Pears, not only have they been proven to be more satisfying than green veg! Pears can slice your obesity risk by 35% however, not in the form of cider.
31. Ursolic acid found in apple skin supports muscle growth and turns white fat into fat burning brown.
32. Magnesium in every hipsters favourite, the avocado has been found to cut blood pressure.
33. Downing a large glass of water after every meal can help you fight the urge to binge on snacks.
34. De Montford University found that when heated, sunflower and veg oils produce higher levels of cancer causing aldehydes than coconut oil.
35. Tuna is one of the few foods naturally high in vitamin D.
36. According to the Nutrition Journal, dividing your protein up evenly between meals causes a bigger spike in muscle synthesis than saving larger portions for dinner.
37. According to the American Diabetes Association, the condiment ‘vinegar’ helps to balance blood sugar after a high-carb meal
38. Try turkey mince in pre race food. The birds beta-alanine pecks away at the lactic acid in your body.
39. Eating peanuts (or peanut butter) everyday reduces the risk of heart disease by 34%.
40. Drinking just 5 pints of larger a week adds up to 44,200 calories over a year.
41. A 12 week course of probiotics can reduce belly fat 8.5%
42. Probiotics cut the severity of cold symptoms by 34%.
43. Weill Cornell Medical College found eating your protein 15 minutes before your carbs lowers blood sugar by 37%.
44. Mega dosing on antioxidants can actually slow muscle repair.
45. Zinc plays a crucial role in testosterone production.
46. Pop garlic extract! The vampire killer takes a 5.5% bite out of your systolic blood pressure.
47. Use arrowroot to thicken sauces and stews for a bonus blast of B vitamins.
48. Vitamin D & Magnesium decreases insulin spikes and reduces levels of stress hormones.
49. Magnesium is one of the best anti aging supplements around and helps fight high blood pressure, migraines, insomnia, and depression.
50. Breadfruit is rich in vitamin C and potassium, you can even use the flour to make gluten free pancakes!
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