by Danielle Zickl

This is why the <a href="https://us.movember.com/" id="72622703-e862-389e-a3ae-7d8cde72f34b"> Movember Foundation </a> , an international mens health charity, published three YouTube videos ahead of World Suicide Prevention Day (which is September 10) that are a part of the organizations UnmuteAsk Him campaign, encouraging people to open up a discussion about mens mental health.

"We can all play a part in reducing the rate of male suicide by sparking a potentially life-changing conversationthe simple first step is just to ask and listen," Craig Martin, global director of Mental Health and Suicide Prevention at the Movember Foundation, said in a statement.

Whats genius about these videos is that if you mute them and just read the on-screen text, youll just see the men explaining what theyre doing in eachmaking a fishing rod, filling a gas barbecue tank, and changing a flat bicycle tire.

But if you unmute the sound, youll know whats really going on.

In the first video called "You dont have to be a fisherman to master this simple survival skill," a man improvises a fishing rod out of a soda can. While the text on the screen reads, "This is great for doing at home. Make sure it's empty, then pierce the can," he is actually saying aloud, "Things aren't great at home. It's made me feel kind of empty."

In the video entitled A handy tip for getting out of trouble, wherever you are, the on-screen text reads, If youre in a bit of trouble and dont happen to have your repair kit, dont worry. Let me show you a way to fix a flat.

But again, if you listen to what the man is really saying, the message goes way deeper: Now Im in a bit of trouble, and i dont know if you really care to hear it. I dont want you to worry about me, but Ive just been feeling a bit flat.

Like this video shows, it can be hard for men to talk about their mental health.

Men are often taught to suppress any expression of sadness during childhood, Fred Rabinowitz, Ph.D., a professor of psychology at Californias University of Redlands, in 2016. So even though depression is very common among men, very few are willing to admit it.

And sometimes the <a href="https://www.menshealth.com/health/g19545131/symptoms-of-depression-in-men/" id="65f5be9a-f5ba-319c-a757-b1776342e98a"> symptoms </a> arent as clearcut as you might think. If you feel weighed down by your negative mood for weeks or even months, experience things like irritability, impulsivity, fatigue, loss of appetite, and even physical pain, you may be suffering from depression.

But with the right treatment, recovery is possible. Most people go to therapy or take medication to treat their depression, but <a href="https://www.menshealth.com/health/a19535288/what-depression-is-like-for-men/" id="9c57919f-0782-327d-a9d9-b1f1d356077a"> as weve reported in the past </a> , a combination of both tends to be the best route for many people. (Heres <a href="https://www.menshealth.com/health/a19548585/therapy-benefits/" id="54d96f39-f79b-31f9-a1c4-24d86e5f70bf"> everything you need to know </a> about going to therapy.) But talk to your doctor about what may work best for you, specifically.

You can also join a support group if you think its easier to surround yourself with other guys going through the same thing you are. (Heres <a href="http://www.mentalhealthamerica.net/find-support-groups" id="9f1f465e-5b9c-3f5e-a614-42d78f7d11ab"> how to find one </a> near you.)

But if you need help right away, you can call the <a href="https://suicidepreventionlifeline.org/" id="384e9267-acf8-331c-a6ab-8d83fc57d51e"> National Suicide Prevention Lifeline </a> or text the <a href="https://www.crisistextline.org/" id="fc52a531-3c40-35b6-a39c-66562d08bc48"> Crisis Text Line </a> for 24/7 support and suicide prevention. Here is a <a href="http://www.suicide.org/international-suicide-hotlines.html" id="00feaa9b-1880-3a22-a6f5-9c81ad546c71"> list </a> of international resources as well.

Additional reporting by Alisa Hrustic.

These Videos Want You to Talk About Mental Health

Consider this: More than 800,000 people die by suicide and up to 25 times as many make a suicide attempt <a href="https://iasp.info/wspd2017/" id="d6b3195d-3513-3a34-a976-2bf7fa6e98ed"> every year </a> . And globally, one man dies by suicide <a href="https://afsp.org/about-suicide/suicide-statistics/" id="c29c4f7a-39a7-375a-a741-055d481a3717"> every minute </a> .

These Powerful Videos Want to Help You Talk About Your Mental Health

Here are some ways to ensure this year's Turkey Trot is everything you want it to be and more:

Find the Right Course for You Race courses come in all sorts of varieties: road, trail, hilly, flat, you name it. Read the race descriptions ahead of time so you know what to expect. Here's a handy <a href="http://runningintheusa.com/Race/" id="65960eb5-2c7d-3a1e-a72a-103b888f5870"> race directory </a> you can use to find races close to you and their descriptions.

Dress In Layers It's the end of Novemberthe early-morning weather will likely be pretty chilly. But don't let that fool you into bundling up too much or else you'll be sweaty and uncomfortable 10 minutes into your race. Wearing layers ensures that you're still warm when you're waiting at the starting line, but you can undress as you go.

Bonus tip: wear old clothing that you don't mind ditching along the way. Not only will you not care that you don't have it anymore, but many races collect clothing discarded along the course to give to those in need.

Don't Go Out Too Fast The energy and excitement of being at the starting line surrounded by hundreds of equally energetic and excited people bubbles up inside of you and causes you to full-out sprint when the gun goes off. We've all been there. But this is one of the worst things you can do, since you'll tire out fairly quickly. If you want a strong finish, pace yourself, and save everything you've got for the last mile, not the first. (Here's how to dominate <a href="https://www.menshealth.com/fitness/a19534108/dominate-your-next-5k/" id="a5622b31-5eb0-3376-a727-2408d6b20d5b"> the end of your 5K </a> .)

Have Fun It's Thanksgiving! You're hours away from some of the most delicious food you'll eat all year! Have fun with it. Sure, PRs are nice, but Turkey Trots are just one of those races where they don't seem to matter as much. Regardless of your time, you're doing right by your body, so just enjoy it.

Focus on Recovery It's always a smart idea to help your muscles recover after any type of workout, and a 5K is no different. And there are tons of different tools like foam rollers, massagers, and resistance bands to help you do that, so take advantage of them. (Here are <a href="https://www.menshealth.com/fitness/a19543448/best-exercise-recovery-tools/" id="a3c8fd93-8be4-3d92-a889-5215dd70a735"> seven options </a> to get you started.) You'll sit down at the dinner table feeling like a brand new person.

And if you're planning on running a race (or getting another type of workout in) the day after Thanksgiving, just make sure you're fully digested and you'll be ready to go.

It should come as no surprise that Thanksgiving is the most popular day of the year to <a href="https://www.menshealth.com/fitness/a19526036/shave-seconds-off-your-5k/" id="16d34111-c1f2-3bf9-a145-74c0ca889ada"> run a 5K </a> . After all, everyone wants to balance out their giant feast with some exercise. Thousands of Turkey Trotsas these races are commonly calledare held all across the country, and there's an extremely good chance there's at least one that's close to your home. So why not s...

5 Tips for Running Your Best Turkey Trot

Wrong, says Michael Roussell, Ph.D., author of . (A cutting-edge nutrition plan thats helped guys drop more than 20 pounds in 28 days.) Overeating simply isnt going to enhance the rate you lose fat.

Roussell acknowledges there are people who maintain low body-fat percentages even as they regularly indulge in daylong cupcake benders. But for every one of those people, I could show you five others that only allow themselves just five to six cheat days per year in order to maintain single-digit body fat levels, he says.

To step back, the idea is that a big cheat mealor even an entire cheat dayfixes the decrease in your metabolic rate that normally occurs with dieting. One problem: Thats not what happens when scientists study the phenomenon.

For example, in a 2006 study, researchers at the Mayo Clinic had study participants overeat by 1,000 calories a day. After seven days of binging, the subjects average metabolic rate increased by a whopping 18 calories. (Note sarcasm.) You dont need your Ph.D. in nutrition to realize that eating an extra 1000 calories to burn an additional 18 isnt a formula for fat loss.

This is just one study, but there are plenty of examples and the punch line is always the same: You never end up burning more calories than you consume, says Roussell. Any increases in your metabolic rate are temporary at best, and never enough to produce a noticeable effect.

Do Certain Foods Slow My Metabolism?:

Roussell does advocate for having the occasional discretionary meal when dieting, but with the reminder that overdoing it will just slow your progress.

So if cheat days dont boost your metabolism, then what does? Exercise, says Roussell.

Lifting weights, specifically, will have the biggest impact on increasing your metabolism, he says. Whats more, getting enough sleep and trying to maintain low levels of stress can also help keep your metabolism revving.

Want a complete 28-day rapid weight loss plan? Check out : Its scientifically designed to maximize your metabolism, boost your fat-burning hormones, and stave off hungerto help you speed fat loss like than never before.

Why Cheat Days Won't Boost Your Metabolism

Whats not to love about a cheat day? You can ditch your diet, eat all the chocolate chip cookies you want, and boost your metabolism. Right?

Here Is Why Cheat Days Won't Boost Your Metabolism

The best part? You dont even have to step foot inside a gym. Yep, you read that right. As long as you have access to a dumbbell, you can do this workout in your bedroom, your living room, your office-anywhere and everywhere you can think of. (Dont have a dumbbell on hand? We like <a href="http://www.amazon.com/gp/product/B005HR79UA/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B005HR79UA&amp;ascsubtag=%5BASIN%7CB005HR79UA%5Bnid%7C2356541%5Bvid%7C2569121%5Bbrand%7CMH%5Butm%7C" id="28dbc144-912c-3e5e-ac48-3d3806165c42"> this one </a> from CAP Barbell.)

And its quick. If you have 10 minutes-which, lets be real, you definitely do-you can complete this arm-burner. Maybe you tack it onto your lunch break. Or maybe you just wake up 10 minutes earlier. Either way, youll feel energized and ready to tackle your to-do list.

So how do you do it? Read on, or watch the video above.

First, perform 30 seconds worth of crush <a href="https://www.menshealth.com/fitness/a19542549/best-bicep-curl-variations/" id="6b4b0473-1b09-3739-a521-9acd99aedb17"> curls </a> . To do this, hold the dumbbell horizontally with your palms on each end. Then curl with both arms simultaneously.

Next, perform 30 seconds worth of close-grip <a href="https://www.menshealth.com/fitness/a19547594/best-way-to-do-a-pushup/" id="c2d874d4-93be-3e10-a01c-ca9ebb383467"> pushups </a> on the dumbbell. Lay your dumbbell horizontally on the ground, hold onto each end of it, and do your pushups.

After you do both of those exercises, rest for 20 seconds. Thats one round. To reap this workouts maximum benefits, do five rounds.

Make Those Arms Pop With This 10-Minute Workout

Your arms are one of the first body parts people see, so it only makes sense that you want them to look their best. Gone are the days where they look like string beans-with this workout straight from trainer Andy Speers <a href="https://www.shopetc.com/B001454.html" id="cba953b5-6d34-38b9-ab44-46ac491b40f3"> Anarchy Arms </a> program from Mens Health, youll build stronger biceps and triceps with every rep.

Want to Make Those Arms Pop? You'll Love This 10-Minute Workout

In his workout he calls "Opposites Attract," Maximus prescribes switching between deadlifts and bench presses until you've done 75 reps of each. Use a light weight-Maximus recommends 135 pounds-so you can get through the exercise as fast as possible, which is the goal.

And be sure to watch out for your deadlift form-since you are using a lighter weight, you shouldn't be straining yourself too much. Your shoulders shouldn't be rounded and your back should be straight. It's okay for your back to feel a little bit sore afterwards, but if your back hurts to the point where you can't do anything without being in pain, your form might need some help. (Here are <a href="https://www.menshealth.com/fitness/a19540506/deadlifting-and-back-pain/" id="4de38476-0947-3ca4-a3b2-1cb621fc83d3"> six mistakes you might be making </a> that are messing up your back.)

Perform the following exercises in order.

1. Deadlift: 15 reps, 135 pounds 2. Bench press: 15 reps, 135 pounds 3. Repeat for five total rounds (this equals out to 75 reps of each exercise)

This is a great total-body <a href="https://www.menshealth.com/fitness/a19542240/this-heavyweight-circuit-will-set-your-whole-body-on-fire/" id="145b21c5-bb03-3edf-a09e-ca876b8147ce"> circuit </a> that will work your chest, arms, shoulders, abs, legs, back, and <a href="https://www.menshealth.com/fitness/g19546820/best-glutes-exercises/" id="d021ecef-4c25-3e11-abb1-942fbb3a166d"> glutes </a> . Add it into your regular routine, and you'll see your muscles popping in no time.

Total-Body Workout With Deadlift and Bench Circuit

"Two of the best exercises you could ever pair together are the deadlift and the bench press," says trainer Bobby Maximus, author of <a href="https://order.hearstproducts.com/subscribe/hstproducts/245259" id="27f07910-12c5-3386-aedc-f3e4f5cc2ef1"> Maximus Body </a> from Men's Health, a book of workouts designed to help you pack on serious muscle and burn fat quickly.

Get a Total-Body Workout With This Deadlift and Bench Press Circuit

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