Supplements and Products

Working Out Can Be A Pain

Lifting heavy weights can wear down our joints over time and sometimes lead to injury that keeps us out of the gym from weeks to months. Personally, my knees take a beating from squats and my shoulders, elbows, hands and ankles will have ongoing phases of painful joints and inflammation.

Portrait of a muscle fitness man reaching for his knee in pain

You can always use wraps, apply some topical cream and do hot/cold therapy to help ease the pain, but I like to beat the game and I’m sure you do too. Instead of waiting for the pain to arrive and reach for an anti-inflammatory (like aspirin, ibuprofen or naproxen), the best thing you can do for joint pain is to PREVENT it from happening. There are a few natural ways you can lubricate your joints effectively allowing you to maximize your results in the gym. Time off can steal your gains that you’ve worked so hard for and nobody wants that.

Numerous research has indicated that glucosamine and chondroitin help with joint pain and improve function. Both of these substances are components of cartilage, which helps cushion the bones and protect the joints.

Supplement FactsGlucosamine is an amino sugar and part of the structure of chitin which actually compose the exoskeletons of crustaceans and other anthropods. Glucosamine is commonly sold in a variety of forms including: glucosamine sulfate, glucosamine hydrochloride, and N-acetylglucosamine.

Chondrotin sulfate is a sulfated glycosaminoglycan (GAG) composed of a chain of alternating sugars. Chondrotin chains can contain over 100 individual sugars and is proven to be an important structural component of cartilage, proving resistance to compression.

My supplement of choice is Synotrex which combines both glucosamine sulfate and chondroitin sulfate. Synotrex even goes a step further by adding Methylsulfonylmethane (MSM) which is used for chronic pain and joint inflammation.

Synotrex provides a dual effect to provide joint pain relief since it (1) promotes the growth of new cartilage, (2) while helping to keep the cartilage from deteriorating further.

synotrex (1)Synotrex was my answer to preventing joint pain and inflammation. Even if you’re already suffering from joint pain, Synotrex guarantees you will experience pain relief within 30 days and offers a 90-day money-back guarantee, which I think is excellent.  Most companies only offer 30-day guarantees, if any at all.

No, I’m not being paid by the company to write this. I’m letting you know about a product I’ve personally taken for over a year with my daily supplement routine. No gimmicks, just facts.

Tristan "Lucky"

Written by: Tristan “Lucky”

Diet & Nutrition

13 Alternatives to Peanut Butter

The love affair with peanut butter usually begins in childhood with the ever-so-wonderful PB&J sandwiches in your lunchbox. We would also slather that peanut goodness on apples, celery (ants on a log), crackers or just grab a big spoon and dig in. Today, the classic peanut butter we all fondly remember has competition from a variety of nut and seed butters. Some offer greater nutrition than peanut butter, while others are better left on the store shelf.

To help you pick, we’ve listed 13 nut and seed butters that include their nutritional information (based on 2-tablespoon servings):

pecan nuts in a rustic scoop against a grunge wood background

Almond – Nutrition facts: 190 calories, 18g fat (2g sat fat), 7g protein
Almond butter is a great source of omega-6 fatty acids and a better source of omega-3 fatty acids than peanut butter. Benefits: Almonds are the most nutritionally dense nut, meaning they’ve got the highest concentration of nutrients per calorie and ounce. We’re talking potassium, calcium, vitamin E, magnesium, phosphorous and iron. Other studies have found that eating almonds (the raw variety, at least) can help lower blood pressure and “bad” cholesterol, also known as LDL.

Close up of a coconut and grounded coconut flakes

Coconut – Nutrition facts: 180 calories, 18g fat (16g sat fat), 2g protein
Coconut offers minimal omega-6 and barely any omega-3 fatty acids. Benefits: For thousands of years, people have been eating this heart-healthy nut that supports the immune system, boosts metabolism and can even help prevent bacterial infection. Cons: There’s not too much protein in a serving of coconut butter and the saturated fat content’s pretty high. So be sure to spread a limited amount on fortified bread or another great protein source.

Close up of hazelnuts on the wooden texture

Hazelnut –  Nutrition facts: 180 calories, 17g fat (1g sat fat), 4g protein
Like peanut butter, hazelnuts are a good source of omega-6 fatty acids, but don’t offer too much omega-3. Benefits: Also known as “filberts,” hazelnuts are packed with the good stuff: protein, fiber, vitamin E, copper and manganese. Cons: The problem is that a serving of hazelnut butter has about half the amount of protein that peanut butter has; therefore, it’s best to pair the butter with fortified pasta or another protein-packed food item.

Bowl of Macadamia nuts, with shelled nuts in foreground

Macadamia – Nutrition: 230 calories, 24g fat (4g sat fat), 2g protein
Macadamia nuts have a lot more omega-6s than omega-3s, though not quite as much of either fatty acid as peanut butter. Benefits: Of all nut varieties, Macadamias contain the greatest concentration of monounsaturated fat (good for the heart). In fact, research suggests that eating macadamia nuts can help prevent coronary artery disease. Cons: Even though it’s the good kind, macadamias are still pretty high in fat, so try not to exceed the 2 Tablespoons serving size. They’re also relatively low in protein, so punch up the nutritional value with milk, fortified bread or even oatmeal.

pecan nuts

Pecan – Nutrition facts: 213 calories, 20g fat (2g sat fat), 4g protein
Pecans are packed with about 20 times as much omega-6 as omega-3 fatty acids. Benefits: It’s like a vitamin (and mineral) shop in a nutshell. Pecans are packed with vitamins A, B, and E, plus magnesium, potassium and a ton of fiber. And studies have found pecans can help lower cholesterol levels. Cons: Pecans are a little higher in fat than peanut butter, so consider limiting intake to 2 Tablespoons, as tempting as it is to eat an entire jar in one sitting.

Roasted pistachio nuts seed with shell

Pistachio – Nutrition facts: 180 calories, 13g fat (1.5g fat), 6g protein
Pistachios are also a much better source of omega-6 fatty acids than omega-3s. Benefits: These super-nuts are full of fiber and potassium, and more protein than most other nut varieties. Some research even suggests pistachios can lower cholesterol and boost antioxidant levels.

soya beans on wooden surface

Soy – Nutrition facts: 200 calories, 14g fat (2g sat fat), 10g protein
Though a better source of omega-3s than peanut butter, soy nuts are also a better source of omega-6s than omega-3 fatty acids. Benefits: Soy nuts offer a hefty dose of protein (even more than peanut butter) and all essential amino acids. Plus the isoflavones in soy products may help prevent heart disease and cancer.

Fresh walnuts in the basket

Walnut – Nutrition facts: 174 calories, 17g fat (10g sat fat), 3g protein
Walnuts are a great source of both omega-3 and omega-6 fatty acids, though they’ve got more omega-6s. Benefits: Look inside the shell for antioxidants, plus vitamins and minerals that can improve blood vessel health and help reduce inflammation. Cons: Walnuts are pretty high in saturated fat and low in protein, so consider limiting the serving size and sprinkling some other protein-power nuts, like pistachios, on top.

Brazil nuts on a spoon on wooden background.

Cashew – Nutrition facts: 160 calories, 14g fat (4g sat fat), 4g protein
While cashews have slightly more omega-3 power than peanut butter, they don’t pack quite as much omega-6. Benefits: Cashews have a ton of important vitamins and minerals including iron, magnesium, zinc, copper, phosphorous and manganese. The nuts may also reduce triglyceride levels, especially important for those with diabetes. Cons: Cashews are lacking in the protein department, so add a glass of milk or another source of protein to the meal.

pumpkin and seeds on wood background

Pumpkin – Nutrition facts: 180 calories, 14g fat (4g sat fat), 10g protein
Pumpkin seeds pack more omega-6 fatty acids than omega-3s. Benefits: After Halloween has come and gone, this superfood still makes an awesome snack in any form. Its best benefits include a ton of protein (more than peanut butter), fiber, potassium and beta-carotene, a nutrient associated with boosting the immune system.

sesame seeds

Sesame – Nutrition facts: 170 calories, 16 g fat (2 g sat fat), 6g protein
Like peanut butter, sesame seeds are filled with omega-6 fatty acids, and not so much omega-3. Benefits: Sesame seeds are a great source of nutrients including calcium, magnesium, iron, vitamin B1 and fiber. Research suggests the seeds can lower cholesterol levels and help prevent cancer and heart disease.

Heap of hulled sunflower seeds

Sunflower – Nutrition facts: 180 calories, 16g fat (2g sat fat), 6g protein
Sunflower seeds don’t offer much omega-3 fatty acids, but they’re brimming with omega-6s. Benefits: Sunflowers offer a great source of magnesium and antioxidant vitamin E.

While JIF and Skippy are nice on your wallet, most of these alternative butters are less processed and better sources of protein and Omegas. You can usually find them located in the natural section of most grocery stores. You can also order most of these butters online. As much as I love a good PB&J, using almond butter instead of peanut butter is just as tasty. Give it a try!

Tristan "Lucky"


Written by: Tristan “Lucky”

 

Gym Stuff, Relationship Advice, Supplements and Products

Top 10 Features That Women Find Sexy

Let’s be honest, we work out in the gym to look good, not just for ourselves, but to be as attractive as humanly possible. What guy doesn’t love a girl checking him out? Fact is, we all instinctively make judgments quickly based on appearances. Would you like to know what features drive women wild?

Let’s reveal where a women’s eyes go first. According to new studies, these are the answers, and some of you guys out there may be surprised….

Hot blonde posing with sexy guy, close-up

1. Buttocks – That’s right guys, she’s all about that bass! Women like a good, firm ass as much as we guys do. They love a nice curve and all agree that the shape is what is most important.

Fit body of shirtless man with tape measure

2. Slimness – Most men in the reverse poll thought muscular arms would be at #2, yet that feature (gasp) didn’t even make the top ten. Although strong arms are traditionally a sign of an alpha male, times are changing and men are now under pressure to stay thin. (HUH?) Women have obviously lost their minds since they now pick the Ryan Goslings over the Jean-Claude Van Dammes. Maybe it’s just a phase, but arms are out and thin is in. I can’t believe I just typed those words.

Thumbs up for a beach body

3. Flat stomach – Well, this reminds me of #2, yet I’m guessing we can finally talk about a six-pack? Women definitely want to stroke their fingers down your abs and not see the Pillsbury Dough Boy. They also seemed to agree that sitting around drinking beer and playing video games isn’t sexy. Wait…no more GTA???

Young man coverin eye

4. Eyes – This is way more popular than most of us guys realize. But, I mean, we all like a pair of sexy eyes looking at us. So, it’s not that crazy. Women claim they are all about some soulful peepers. And, again, Mr. Gosling tips the charts, with Bradley Cooper not far behind. If only I had played the lead in The Notebook…the world would be a better place.

8a7d611b-f517-43aa-82e6-2e889c584a46

5. Long legs – Okay, well this one I can’t help. Being 5’7″, my legs are not long by any “stretch” of the word. But, needless to say, women dig a man who has a nice stride in his walk and additionally men who are taller. I totally lose this category. Time to invest in stilts.

Giant love

6. Height/Tallness – Wait one freaking second. Wasn’t this #5? Obviously not. There must be a bunch of short guys with long legs running around somewhere. The average height for men is 5’8″ and for women it’s 5’4″. The good news is that many women just want a man taller than they are, even when they’re in heels.

Stylist Drying Hair Of A Male Client

7. Hair – Don’t freak out just yet. Some women don’t mind a bald head on the right guy (think: Dwayne “The Rock” Johnson). But, women definitely enjoy hair in general. They want to run their fingers through it, pull on it during sex and they also said it needs to have a great style. No worries if you’re thinning, there are some really great all-natural hair loss solutions you can use to get it back!

lipstick on man neck

8. Neck – Seriously? I would have never thought about this one at all. No wonder men are from Mars and women are from Venus. Women like a good neck for some hot nuzzling. They like a man who smells good and has a rough edge of stubble. Women agree there is something very masculine about the male neck. Who knew?

couple in bathroom

9. Penis – I was beginning to wonder is this was even going to make the list! It appears our manhood is overrated by us. While there’s no doubt it’s important, many women actually aren’t mega concerned with the way it looks. They care about how it performs more than aesthetics. So, it’s okay to have a compact car with a dent on the side as long as it drives like nobody’s business.

Handsome muscular man shirtless wearing white pants over black background

10. Muscular chest/shoulders – I would have bet my paycheck this would have beat out the neck. Still scratching my head over that one. In reverse polls, many men thought this would be women’s #1 pick. Not so. I hate to break it, but it appears many women don’t like the hyper-muscular, steroids, work out 10 times a week look. They do love muscles (sigh of relief), but the real issue for them is that they don’t want a man who spends more time admiring his biceps than they do.

Just remember, this doesn’t account for every woman out there. Obviously, no one is created equal and my opinion of hot (Rachael Leigh Cook…oh yes, oh yes indeed), may not be your opinion of hot. We all have different tastes of what is sexually attractive to us. You have people with red-head fetishes and then others who are anti-gingers. You just never know, so my advice is to be YOU and the right person is gonna dig you hardcore.

Tristan "Lucky"

Written by: Tristan “Lucky”

Diet & Nutrition

Let Loose the Juice!

1
Joe Cross (Day 1 and Day 60)

This past week I visited my home town of Atlanta, GA and spent some quality time with my folks. While flipping through Netflix one evening, I stumbled upon a documentary called Fat, Sick and Nearly Dead.  Of course, many people already know who Joe “the juicer” Cross is and how he lost a ton of weight and got mega healthy (even removing all of his medications) doing a 60-day juice fast.

Why does this matter to you? Let me get to the point in regards to guys who are already fit.

3
Athletes and Celebrities alike are Mega Juice Fans! They know how a healthy inside and outside is vital to everyday living.

Among his many plans, Joe also has a 10-day “Reboot”, and while this is definitely the opposite of our mighty meaty diets, it does something for our bodies that we need: flush out disease-encouraging toxins and help recharge our bodies to a healthy status.

In a nutshell, Rebooting your system by drinking 100% liquid sunshine or eating restorative plant-based energy will give you a hydro-boost to sustain vitality, fight disease and also lean you out.

Don’t worry, though, weight loss tends to happen in the people who have excessive weight to lose. If during the 10 days you feel like your losing too much weight, simply include juicing to eating a clean diet for the remainder of the days.

Joe says that, “People who are undertaking a Reboot for health reasons often worry about losing too much weight. It is our experience that Rebooters who are slim to begin with need to still be consuming enough juice and nutrients to keep their body healthy and their weight as close to stable as possible.”

4
Dr. Oz isn’t the only medical professional who believes 100% in the power of juice.

If you’re feeling tired, have a mental “fog” and your body stops feeling “peak”, it’s probably time to juice up with the nutrients found in fruits and veggies to get your system running at supreme condition. If your body isn’t where it needs to be, you can’t lift at your maximum performance.

Juicing isn’t anything new. Celebrities have been doing it forever and people like Dr. Oz have promoted it for years. Another great documentary on Netflix to watch is Hungry for Change. Don’t you want to look good on the inside too? I know that I do.

I’m planning on starting my 10-day Reboot on Monday. My Breville Juicer is arriving tomorrow, thanks to my Amazon Prime account. Gotta love that 2-day free shipping! I’ll post an update with my results.

Joe’s Mean Green Juice

Ingredients:

  • 1 cucumber
  • 4 celery sticks
  • 2 apples
  • 6-8 leaves kale
  • 1/2 lemon
  • 1 inch piece of ginger

My Favorite Red Juice

Ingredients:

  • 2 Beets
  • 6 Carrots
  • 2 Apples
  • 2 inch piece of ginger

Wash all of the produce, peel the lemon, core the apple, add all of the ingredients in your juicer and enjoy!

Tristan "Lucky"

 

 

 

 

Written by: Tristan “Lucky”

 

Diet & Nutrition, Supplements and Products

Caffeine: The Good, The Bad and The Ugly

It’s natural to wake up to a cup of freshly brewed coffee to help get your day moving. But, could the caffeine in your morning cup be harmful to your health? Caffeine dependency is more common than you might think and cutting caffeine out of your healthy diet can cause unpleasant withdrawal symptoms.

Caffeine is the most widely used drug in the world. It’s cheap, legal and socially acceptable. 90% of Americans consume caffeine on a daily basis. Caffeine comes in many shapes and sizes, from natural sources to energy drinks. It comes with its perks and also its negative effects.

Let’s take a look at the good, the bad and the ugly:

THE GOOD

One of the most healthy caffeine choices is tea. All tea comes from the same place – the Camelia Sinensis plant. Tea is packed full of antioxidants which can boost heart health and polyphenols which 1protect against heart disease. Studies have even linked tea consumption to a reduced risk of heart disease, stroke and type 2 diabetes. Tea also contains an amino acid called L-theanine, which has the fantastic effect of booting cognitive function and helping you feel more alert while promoting a feeling of relaxation.

Coffee is also a rich source of polyphenol antioxidants, which can help mop up free radicals and protect our bodies. It has been discovered that drinking two cups of coffee a day decreases your risk of developing Parkinson’s disease by up to 25%. Coffee could even protect you against Alzheimer’s disease and dementia.

THE BAD

2Caffeine is a stimulant which occurs naturally in coffee and tea; it stimulates the central nervous system and can lead to physical dependence. Consuming more than a couple of cups of coffee or tea a day could lead to caffeine-dependence. Once you’re a caffeine addict, you will have withdrawal symptoms when you try to reduce or quit. Some of these side effects include:

  • Headaches
  • Anxiety
  • Irritability
  • Fatigue
  • Depression
  • Difficulty concentrating

THE UGLY

Notice, I’m just now introducing energy drinks to the conversation. Gulping down an energy drink is very appealing. With names that sound like you’re awakening the beast within, these drinks are highly marketed to people who are wanting a quick, mega boost. Celebrity endorsements and sponsorship of athletic teams only add to the appeal. But, the dangers of these drinks are real.

3Did you know that energy drinks are sold as dietary supplements, not beverages? This means that they are not subject to the same scrutinizing safety standards of food and drinks. It’s easy to confuse a stimulant boost with “energy.” The major difference is that energy is real fuel and stimulants only have a short-lived effect on your heart rate.

Also, mixing stimulants with alcohol and have a dangerous combination of “uppers” and “downers” that can result in cardiovascular and neurological side effects. I would think twice before downing an energy drink with vodka the next time you’re out at a bar.

Instead of an energy drink, I recommend using a pre-workout powder that is from a reputable manufacturer. If you safely follow the directions, you can help maximize your workout. Do not use stimulants throughout the day. If you do, you’re abusing it like a drug and it can have very nasty side effects on your health. Instead of waking up with an energy drink, have a cup of tea or coffee instead. Your body will thank you.

Tristan "Lucky"

 

 

 

 


Written by: Tristan “Lucky”

 

Diet & Nutrition, Supplements and Products

7 Natural Herbs Every Athlete Should Take

Herbs have been around forever and you may be surprised what power these little guys contain. Natural herbs can be more effective than man-derived products and often without the nasty side effects. In fact, the herbs listed below will not only improve your athletic performance, they help your body in many other ways too. Some herbs are wildly popular (we’ve all heard about #1), while others have been secretly hiding in the shadows.

Here are the 7 herbs you need to add to your supplement super-stash:

Ginseng

  1. Ginseng – Everyone knows about this super root. Ginseng is available in different forms, yet most athletes choose the standardized root extract to keep it simple. Ginseng treats any type of body deficiency and also has beneficial effects on the central nervous system, adrenal, sexual function, anti-fatigue properties and is known to accelerate metabolism. In addition, ginseng can stimulate nitric oxide production in immune cells, arteries, vascular endothelial cells and erectile tissues.Ashwagandha seed (Withania somnifera)
  2. Ashwagandha – This herb literally means “the grounded strength of a stallion” which leaves no doubt about its ability to increase athletic prowess. Ashwagandha is referred to as “Indian ginseng” because of its rejuvenating properties even though they are botanically unrelated. This powerful herb is most well-known for its restorative benefits and can help with post-workout recovery.Medicinal holy basil or tulsi leaves
  3. Tulsi-Holy Basil Leaves – These leaves support drastic increases in endurance while minimizing post-workout recovery time. Most prefer this as a tea as it also helps assist with digestion, not to mention improving mental sharpness and supporting adrenal function. Holy basil is also known to decrease pain and swelling (inflammation).ginseng stack up on a white background
  4. Eleuthero – Formerly called Siberian Ginseng, this root is the food of champions and ruler of the adaptogens. Eleuthero helps increase and provide long term energy. In addition, it helps with adrenal function and raises blood-oxygen levels. Many people use this in combination with Gotu Kola.Tumeric and tumeric powder.
  5. Tumeric – A significant amount of the stiffness and soreness after a workout comes from an inflammatory response. When tumeric is consumed with your post-workout hydration, it assists the body to speed up the recovery of injuries as well as optimize muscle mass.snowdon rose
  6. Rhodiola – Besides being a great herb to enhance memory, rhodiola strengthens the body, making it more resilient to challenges such as exercise and fatiguing tasks. In one study, healthy adults who consumed 200mg of rhodiola extract one hour prior to exercise significantly increased their capacity for endurance. Rhodiaola extract also reduces levels of C-reactive protein, an inflammatory marker, and creatinine kinase, a marker of muscle damage.ciwujia
  7. Ciwujia – This loaded root has shown in studies to significantly improve workout performance through a carbohydrate-sparing action. During exercise, ciwujia shifts the energy source from carbohydrate to fat, thereby increasing fat metabolism. This shift also improves performance by delaying the lactic acid buildup associated with muscle fatigue.

Herbs should not be taken lightly. In case you didn’t know, ma huang is an herb. What is this crazy Chinese name? Known as “Ephedra” here in the States, the FDA actually banned this herb back in 2004 due to its powerful effects. Just because these are herbs, you should still pay attention to the recommended dosage and not go crazy.

 

Tristan "Lucky"

 

 

 

 

Written by: Tristan “Lucky”

Supplements and Products

Stop Abusing Your Pre-Workout

The first time I tried a pre-workout powder, I added just two simple scoops to my water bottle. It didn’t take long before I wondered if that powder was really the blue meth from Breaking Bad. I felt like I had turned into the Incredible Hulk. It didn’t take long before my “go” juice became my drink of choice. Then, two scoops wasn’t enough…

preworkoutYou’ve probably been there. You now take 3+ scoops of pre-workout to get the same cracked-out feeling as before so you can be a beast at the gym.

The sad fact is that guys burn out every day from the use and abuse of pre-workout supplements and thermogenic fat burners. I’m definitely a fan of using a  pre-workout and want to teach you why you’re burning out and what you can do to fix it.

The Need For Speed

Pre-workout supps contain a high dose of caffeine and some even contain extra stimulants such as geranium extract or 1,3-dimethylamylamine (which is so strong that it has been compared to the drug “speed” and is officially banned for professional athletes).

When you consume stimulants, a message is sent to the brain to allow the release of adrenalin into the blood stream. Adrenalin is preworkout2produced in the (appropriately named) “adrenal glands” which sit just above your kidneys. These two little guys are virtually the body’s fuel tanks. When you begin to consume more and more caffeine, you begin to stress out your adrenals. In short, you’re burning out because you’re taking in way too many stimulants and not giving your body enough time to put fuel back in the tanks.

Million dollar question: “How do you keep the tanks full and stop burning out?”

Simple answer: “Cycle” your pre-workouts

By taking your pre-workout supplements for 4-6 weeks and then completing a 1 week break where you take in almost no stimulants, you will allow your body to fill the tanks back up so you can kick ass again in the gym. During that “no-go-week”, you can’t consume: energy drinks, pre-workouts, thermogenics, nothing with high octane caffeine whatsoever.

That being said, expect some withdrawal symptoms such as headaches, anxiety, low energy levels and bad mood.

Businessman drinking coffee from coffee potBut, wait, how about we find the perfect balance? Basically, figure out how many grams of stimulants you’re currently consuming in your pre-workout cocktails. Some people are up to 1,200mg of caffeine a day. That’s equal to 15 cups of coffee. In order to not withdrawal like a madman, yet cycle properly, allow yourself a morning double espresso (160mg caffeine). This helps take the edge off and after a few days, your body recuperates.

After that one week off, you’ll definitely feel the power of your pre-workout again. This is my best advice to help you not burn out on pre-workout!

Tristan "Lucky"

 

 

 

 

Written by: Tristan “Lucky”

Gym Stuff

6 Lame Excuses for Skipping the Gym

We all know guys who would still go to the gym after losing a leg walking through a blizzard at 2am. But, most of us are not quite that dedicated. For many of us, our lives can sometimes get in the way. On some days, it  feels impossible to balance the gym with everything else in our lives.

The fact remains, health is a priority and we have to make time for the gym. While there are some valid excuses, there are some very, very lame ones as well.

I’ve got 6 for you right here:

1

It’s too cold outside: I’ve heard the chanting, “If I can’t wear shorts, I’m not going to the gym.” One big issue,  is the fact that the sun goes down much earlier during the winter months. Some people prefer to workout later in the day and it’s hard to feel motivated in the dark. 5pm feels like 8pm and the imagined sense of exhaustion kicks in. Too many times, you may end up going home and eating dinner in front of the fireplace watching Netflix. Don’t give in. The best way to beat the cold is to get your body moving, your blood flowing and your temperature rising.

2

I’m beyond tired: Whether you didn’t get much sleep last night, work is causing mega stress or you and your girl are having a rough patch…you may just feel too worn out to workout. Fighting the urge to put on your pj’s rather than gym gear is tough, but getting to the gym is well worth the reward. Remember, the gym helps to relieve stress, increase endorphins, and no one ever said, “I regret that workout.”

3

I’m hungover as f*ck: You had a crazy night out partying it up and your body feels like absolute hell. After a night of heavy drinking, your body needs anywhere from a few hours to a whole day of recovery. If you’re making trips to worship the porcelain god, stay home. Nobody wants you vomiting on the weight rack. I’m not telling you not to have fun, but you need to choose whether you want to be healthy or want to be completely blitzed out. You can’t have both.

4

I need to do laundry: I’ve literally heard this excuse more times than I can count. All of your gym clothes are dirty and you have nothing to wear. At this point, put on a pair of regular shorts and a t-shirt. If you don’t have your “special” gym clothes to wear, make do. Who cares if people give you a few stares? At least you made it there. This will also teach you to wash your clothes more often, son.

5

I’m out of pre-workout: Don’t even go there. You ran out of your “pump me up” and you’re afraid you won’t lift as heavy or as long. You know what’s worse than not getting into full beast mode? Not going to gym. Real beasts workout no matter what. Sure, pre-workout helps, but it isn’t required. It’s definitely not an excuse to skip.

6

I don’t have time: You picked a gym that is a 15-minute drive from your house and on days you feel lazy, you start adding up the time in your head…let’s see, 15 there, 15 back, 60 minute workout….a whole 1 hour and 30 minutes? I just can’t do that today. I don’t have time! The “time” excuse it the most popular. “I have a date tonight, I don’t have time.” “I’m working late tonight, I don’t have time.” “I have a test tomorrow, I don’t have time.” “My dog needs a bath, I don’t have time.” The list goes on and on and on. I have one simple solution: MAKE TIME.

These are just a few examples of excuses people make every single day to keep them from hitting the gym and reaching their goals. These are the same people that get frustrated when they look in the mirror and their muscles are shrinking and waistlines are expanding. No one can force you to do anything if you really don’t want to do it. We have to keep ourselves disciplined, not just with working out, but with everything in life in order to truly succeed.

Stop making excuses and start seeing results!

Tristan "Lucky"

 

 

 

 

Written by: Tristan “Lucky”

Gym Stuff, Muscle Science

Do You Even Lift? You Might Be Wasting Gains

Even if you hit the gym every day, if you aren’t lifting properly, you’re losing out on massive gains. Some guys who have been lifting for years claim to be lifting experts. While that may be true for some, we can certainly argue that the wisdom of others may be lacking.

While old-school lifting methods have been proven time and time again over the years, the fact is that there is a new biology to get bigger muscles. With the power of science, we are learning that the “big lifts=big gains+greater intensity=greater results” may not be as good as it gets. lift2

Old Way: Go Hard or Go Home
NEW WAY: DO LESS WORK, BETTER

To get the results you desire, you don’t have to push your body past its limits. Training actually will eventually become less effective as you tire and your form breaks down. After that threshold, gains dwindle and injury risk increases. The key is to figure out the dose that helps you meet your goals without putting your health at risk.

How to do it: Hold off on doing more than a total of 22 good sets in a workout if you’re looking to bulk up. Limit yourself to 4 sets per exercise. Australian researchers found that more than 4 sets offers diminishing results. I doubt you want that.

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Old Way: Lift Heavy Always
NEW WAY: GO LIGHT, GROW BIG

High weight, low reps is the age-old mantra of guys trying to pack on size and strength. Science has revealed that lifting lighter weights for more reps can boost growth as much as lifting heavy weights.

How to do it:  Including both high and low rep sets in your workouts ensures that you hit both your fast and your slow twitch muscle fibers. First, do 3 sets of up to 30 reps. Then, load a bar with a weight you can squat, press, or lift 12-15 times and do those reps. Without letting go of the bar, set it down, take two breaths, and do 1-or-2 more repetitions. These are called “breathing reps.” Continue this process until you reach 20 reps. That’s 1 set. Do a total of 3 sets.

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Old Way: Count Your Rest Period
NEW WAY: MAKE YOUR REST PERSONAL

Exercise affects everyone differently and scientists have confirmed that over the years simply by finding that people differ significantly in their recovery needs. Without proper recovery, performance suffers, especially if you’re doing circuits. Use a heart-rate monitor to customize your rest. Wait until your heart rate reaches a safe level of true recovery between workouts.

How to do it: Determine your maximum heart rate. Then, multiply your age by 0.7 and then subtract that number 207. Then strap on a heart rate monitor and track your pulse between circuits. An example if your 30 years old: (30 x 0.7 = 21 and 207-21 = 186) Wait until your pulse lowers to a target HR zone which would be between 95-160 beats per minute.

These three simple methods will help your body take advantage of extra gains that you potentially could be missing out on. Now, go out there and share your new-found wisdom with your gym buddies.

Tristan "Lucky"

Written by: Tristan “Lucky”

Diet & Nutrition

Reality Check: Eating Junk Because You Workout

junk food 5You’ve heard the phrase: “I workout so I can eat whatever I want to.”

For some guys, eating “clean” is a four-letter word. Indulging in the monster burrito with a frosty beverage is worth extra time in the gym. But, is that added workout time truly X-ing out the poor food choices? Let’s find out.

We can take a wild guess that the calories in that burrito are not being torched even with an extra hour of working out.  Some guys think that if they eat a lot of unhealthy calories they can just work it off, but that’s not the case. While exercising can certainly help mediate the damage done by a less-than-healthy diet, there aren’t enough hours in the day to work off the foods that are eaten in the mindset of  It’s OK, I just worked out.

A January 2014 study from Arizona State University found that strength-based exercises burn the following calories:

  • Push-ups burned 514 calories per hour
  • Crunches burned 437 calories per hour
  • Squats burned 560 calories per hour
  • Pull-ups burned 597 calories per hour

junk food 7Obviously, no one does any of those exercises for a solid hour. According to a Harvard Medical School study, a vigorous hour of strength training burns an average of 532 calories. Make that only 266 calories for a general weight training session.

Ready for some shocking news? Per the University of Washington’s recent research, the number of people meeting their exercise guidelines is rising. Good stuff, right? Now here is the big BUT. So is the number of people who are obese.

Trying to out-exercise a junk food diet is about more than calories in vs. calories out. The body is complex and hormonal factors can have a huge influence on weight gain and loss.

For instance, when you eat a sugary waffle, soda or scoop of ice cream, your body’s levels of insulin rise. This forces your body into “fat-storage” mode. You aren’t just eating X number of calories. You’re basically injecting X number of calories straight into your ever-expanding fat cells. Now doesn’t that sound delicious?junk food 6

A junk-food diet allows fat to accumulate under the skin, on top of your muscle. Even if you exercise daily, you won’t see the muscle definition until you get rid of that fat. Muscle growth requires lean protein, not poor fats and sugars.

Eating poorly, despite your exercise routine, can lead to health conditions such as high blood pressure, diabetes and other adverse medical issues.

As if this wasn’t enough to clean out your cupboards, eating a lot of unhealthy food promotes inflammation. This can lead to weight gain all on its own, per research published in the journal Diabetology & Metabolic Syndrome.

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The Bottom Line: When it comes to sculpting your body and enhancing your performance, without a diet to support your training, you are wasting your time at the gym. Save your sweet tooth for “cheat” meals.

Tristan "Lucky"

Written by: Tristan “Lucky”