Australian Men\'s Fitness - 09.2019

Alcohol is fattening.
A pint of beer has
about the same
calorie count as
a packet of chips,
while a standard
glass of wine can
contain as many
calories as a bar
of chocolate.
There are next to
no nutrients in most
alcohol – it’s often
‘empty calories’.

Alcohol can make
you far more prone
to injury. It alters
the sequence of the
different phases of
your sleep cycle,
which reduces your
body’s ability to store
glycogen, as well
as increasing the
levels of the stress
hormone cortisol,
which slows down
the healing process.

Alcohol is a powerful
diuretic, a substance
that promotes the
production of urine,
meaning it can
severely dehydrate
your body for up to
a week, depending
on the amount.
If you’re working
out when the body
is dehydrated, you
are at greater risk
of suffering from
injury – cramps,
pulls and strains.

When you start
drinking, your appetite
will increase.Once
you’ve had a few
drinks, you’re more
likely to crave
calorific foods and
less likely to want
to work out the next
day. Kebab, anyone?

According to the latest information from the

Department of Health, men and women are

advised not to drink more than 14 standard drinks

per week. That’s the equivalent to 10 bottles of

full-strength beer, or 14 standard glasses of red

wine. Spread your drinking over three or more

days if you regularly drink 14 units a week or more.

And if you want to cut down, try to have several

alcohol-free days each week.

How much is

too mu c h?

KNOW

YOUR LIMITS

Flat-out

Too much drink

could put your

workout goals

on the rocks...

“The ‘beer gut’ isn’t just a myth:

men who drink a lot can’t

choose where all those extra

calories finally end up.”

SEPTEMBER 2019 MEN’S FITNESS 47

Excess drinking can

make you lose all

inhibitions. Whether

that means you

overeat, stay out

too late or miss

a workout, it can

be a disaster for

your training

schedule, never

mind your health

and wellbeing.

Alcohol can have

a negative effect

on muscle growth.

Excessive amounts

affect the levels of

muscle-building

testosterone.

The ‘beer gut’ isn’t

just a myth: men

who drink a lot can’t

choose where all

those extra calories

finally end up, but

the body tends to

accumulate fat in

the abdominal area.

Alcohol interferes

with the way your

body makes energy.

When you’re

metabolising, or

breaking down

alcohol, the liver

can’t produce as

much glucose, which

means you’ll suffer

from low blood sugar.

That’s bad news for

your fitness plans

because exercise

performance often

depends upon high

levels of energy-

boosting sugar.

nIf you’re reading

this, tinny in hand,

despairing at the

thought of cutting

out booze entirely,

the good news is that

moderation, rather

than elimination, is

key. Relaxing with a

drink, being sociable

and having a laugh

is an essential part

of your mental

wellbeing, which

is every bit as

important as your

physical fitness

and appearance.

“The amount you

choose to cut back

on your alcoholic

intake will depend

on how quickly you

want to see progress,”

says fitness expert

Rob Smith. “If you’re

happy making

smaller incremental

improvements while

keeping involved

in an active, boozy

social life, then you

can definitely do

that. However, you

will make greater

progress when

reducing alcohol to

moderate amounts,

such as two to three

drinks maximum

two days a week. Not

only is it lowering

your caloric intake,

so those looking

to lean up will

benefit, but it has

a big impact on

your energy levels

through the week.

Alcohol is a toxin

and requires energy

to be metabolised

by the liver. It saps

micronutrients,

making your body

run at a suboptimal

rate, affecting

strength and

endurance. The

odd drink here and

there won’t hurt,

but regular weekly

heavy drinking

sessions will

definitely have an

impact on progress.”

Personal trainer

David Jake Sluszny

agrees: “Training is

all about mindset

and sustainability.

I would never

say cut out booze

completely, since

that would be an

unachievable and

unsustainable goal

for many. However,

I would say that you

should keep in mind

the disadvantages of

drinking excessively

when considering

factors such as

nutrition and

clarity of mind.”

Moderate to accelerate

17

%

15

%

41

%

of us are at risk

of an alcohol-

related disease

or injury

have had 11 or

more standard

drinks in one

session

of Aussies

drink alcohol

at least once

per week