My New Favorite Squat
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
6d ago
I’ve done the traditional barbell squat my whole life. It’s a great exercise for overall lower-body strength. I’ve also experimented with other squat variations: the front squat, the goblet squat, the belt squat. This year I’ve been doing a squat that’s become my favorite ever: the Hatfield squat. I love this exercise. I originally switched to it because long-standing problems with cranky shoulders and knee pain were making the traditional barbell squat uncomfortable. The Hatfield squat has made squatting fun and productive again after years of frustration trying to make the barbell squat wor ..read more
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Podcast #1,004: The Sunscreen Debate — Are We Blocking Our Way to Better Health?
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
1w ago
You probably think of the health effects of sunlight as a mixed bag. On the one hand, sun exposure helps your body make vitamin D. But on the other, it can cause skin cancer. To get around this conundrum, dermatologists frequently recommend avoiding sun exposure when you can, slathering on sunscreen when you can’t, and taking a vitamin D supplement to make up for the lack of sunlight in your life. Yet in seeking to solve one problem, this advice may open up many others and be contributing to ill health in the West. Today on the show, Rowan Jacobsen, a science journalist who has spent years in ..read more
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I Started Taking a Walk Every Morning. Here’s What Happened to My Health
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
3w ago
Since March, I’ve been waking up earlier. Before that time, I’d typically go to bed at 11 p.m. and naturally wake up between 7:00 and 7:30 a.m. Then, for some reason, regardless of what time I went to bed, I started spontaneously waking up between 5:30 and 6 a.m. Consequently, I moved my bedtime earlier, too. I’m not sure why the shift happened; maybe it’s my circadian rhythm changing in middle age. When I first started waking up early, I didn’t know what to do with myself. I mostly read and took care of admin work before the rest of the family woke up. But then at the start of May, I decided ..read more
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How to Get a Full-Body Workout on a Cable Machine/Functional Trainer
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
1M ago
Walk into any commercial gym, or even a hotel fitness center, and you’ll probably see a cable machine and/or a functional trainer. A cable machine features two weight stacks connected by a cross-beam. The weights in each stack can be adjusted by the user and are lifted through a system of pulleys and cables that travel up and down a track. A functional trainer sports a similar system, but is more compact in design, with the weight stacks sitting closer together. Most functional trainers also have a pull-up bar between the two weight stacks.  Cable machines/functional trainers are pretty ..read more
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The James Bond Workout
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
2M ago
When you have a license to kill, you’ve got to keep yourself in tip-top shape. So what did James Bond do for his workout?  From the James Bond novels, we know that 007 liked to do all sorts of physical activities that could count as exercise: boxing, judo, swimming, and skiing. He was also a golfer, so he got some activity in that way. As a Commander in the Royal Navy Reserve, Bond likely incorporated some of the calisthenics he learned from the military into his workout routine. It’s possible that he even drew inspiration from the Cold War HIIT workout, 5BX.  You can see these infl ..read more
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Podcast #988: Of Strength and Soul — Exploring the Philosophy of Physical Fitness
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
2M ago
When you’re lifting weights, you might be thinking about setting a new PR or doing your curls for the girls. But throughout history, philosophers have thought about physical fitness on a deeper level and considered how exercise shapes not only the body, but also the mind and the soul. My guest today, Joe Lombardo, is a strength enthusiast who follows in this tradition and has explored the philosophy of bodily exercise in his writing. Today on the show, Joe and I discuss several different ways the philosophy of strength has been expressed over time. We begin our conversation with how the ancie ..read more
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Podcast #984: Why Your Memory Seems Bad (It’s Not Just Age)
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
3M ago
Do you sometimes walk to another room in your house to get something, but then can’t remember what it was you wanted? Do you sometimes forget about an appointment or struggle to remember someone’s name? You may have chalked these lapses in memory up to getting older. And age can indeed play a role in the diminishing power of memory. But as my guest will tell us, there are other factors at play as well. Charan Ranganath is a neuroscientist, a psychologist, and the author of Why We Remember: Unlocking Memory’s Power to Hold on to What Matters. Today on the show, Charan explains how factors like ..read more
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Podcast #983: Grid-Down Medicine — A Guide for When Help Is NOT on the Way
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
3M ago
If you read most first aid guides, the last step in treating someone who’s gotten injured or sick is always: get the victim to professional medical help. But what if you found yourself in a situation where hospitals were overcrowded, inaccessible, or non-functional? What if you found yourself in a grid-down, long-term disaster, and you were the highest medical resource available? Dr. Joe Alton is an expert in what would come after the step where most first aid guides leave off. He’s a retired surgeon and the co-author of The Survival Medicine Handbook: The Essential Guide for When Help is NOT ..read more
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The Japanese 3X3 Interval Walking Workout
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
3M ago
The overarching principle of high-intensity interval training (HIIT) is that the harder you do an exercise, the more physiological benefits you accrue; thus, by incorporating intervals of higher intensity efforts in your workouts, you can get more fitness bang for your buck in less time.  When we think about HIIT, we tend to think about going absolutely nuts on a fan bike or doing all-out sprints. But as Dr. Martin Gibala explained on the AoM podcast, while high-intensity training rises above the level of the moderate, it doesn’t require a complete max out of your heart rate, nor is it l ..read more
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The Right Way to Do Leg Extensions for Strong and Meaty Quads
The Art of Manliness | Health & Fitness
by Brett & Kate McKay
3M ago
Last month, I talked about how I’ve reincorporated weight machines into my strength-training workouts to good effect. This year, we’ll be doing some articles on how to use various weight machines properly. One of the benefits of using machines is that they have a much easier learning curve than lifting barbells. But there are a few things you should know about using each in order to avoid pain and injury and use them most effectively for building size and strength. First up in these tutorials is the leg extension machine, which targets your quadriceps and your quadriceps alone.  There is ..read more
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