Foods to Avoid at the Thanksgiving Table if You Want to Keep your Abs

Foods to Avoid at the Thanksgiving Table if You Want to Keep your Abs

Getting ripped abs is a dedication that actually starts at the dinner table not the gym and if you’ve busted your ass trying to get them, you will want to keep them by avoiding these foods at the Thanksgiving table. 

Refrain from refined grains.  There are actually great gains for gaining muscle and good carbs but it’s the refined grains that could cause fat to find its way your gut. So what are refined grains? Well, they are likely to be in your white-buttered rolls or white, fluffy rices and pastas. If they make their to your plate, just keep passing.

Beer and soda.   Soda and beers contain not only those tiny bubbles that will bloat you out in your favorite pants but will keep you feeling bloated the whole meal. There is also a shit ton of sugar in sodas so why waste those calories on a drink? If you want some alcohol with your meal, stick to a white wine that is dry. 

Mashed potatoes.   This is a tough one to pass on. Potatoes and especially white ones have a higher glycemic index than sugar! Why? Well, blame is on the amount of starch that white potatoes contain which is no good for maintaining those abs. If you must have some, a little dollop for taste will do. Otherwise, reach for the green beens instead. 

Processed sugars.   By now, we have all heard the word “processed” in our foods. Well, pre-packaged foods that sit on shelves and never age can age your body pretty fast. Many of these processed foods HAVE to contain sugar and sodium so they can stick to its shelf life. If it comes in a package and doesn’t spoil for several months or until the end of time, just avoid it. It’s better to go for fresh-baked cookies and keep em’ to a minimum. 

Don’t drop your workout routine.   It’s easy to skip out on workout routines when they are abruptly interrupted by family obligations or family drama. This is can especially challenging if you are traveling during the Thanksgiving holiday. Even if you are not “killing it” during these workouts, it’s easier to return to your normal routine when you are not completely MIA at a gym. Here’s a blog on how to get those six-pack abs in case you don’t have them but want them.

As always, never start a new diet or exercise plan without consulting your physician first. Wishing you a happy Thanksgiving and kick-ass abs.

How to Drop the Beer Gut and Replace it With Six Pack Abs 

How to Drop the Beer Gut and Replace it With Six Pack Abs 

Get rid of that beer gut and get that six pack transformed in the form of ripped abs. If you’ve been struggling with getting rid of the spare tire and building at least a four-pack of abs, you are probably doing it wrong. 

Your abs are what you eat:

There is a saying among the fitness industry that abs are made in the kitchen—not the gym. In fact, it’s most likely what you drink that is keeping you from getting rock hard. The biggest liquid calorie culprits are alcholic drinks, fruit juices and energy drinks. Love your smoothies? Try replacing them with dark-green veggies instead and avoid heavy carb-loaded meals such as pasta. 

More is not better it’s actually worse:

Quality over quantity is best when you working your abs. In fact, the best formula is an ab exercise that is only 15-20 reps. You also want to treat these exercises like upper body or leg days. YOU DON’T DO THEM EVERY DAY! It’s best to consult with a professional trainer that can make sure you are doing them right and avoiding injury but to get you started here is a handy blog on ab exercises.

Sit-ups and crunches will only crush your results:

As we mentioned in the above paragraph, quality over quantity. Ask a fitness professional about crunches and they likely tell you that you are wasting your time. Instead, focus on the proper form and aforementioned reps of 15-20. 

Be wary of fat burning pills:

Fat burning pills can be effective for losing fat but they can also eat away at the muscle you are busting your ass to get. It’s best to avoid them and get on a proper diet plan that compliments your efforts. Seriously, resist the urge. 

Prep your meals:

Once you have put together a good meal plan you will want to make sure you stick to it. By preparing your meals ahead of time and having them on hot standby, you can ensure that you will not wander too far and start scarfing down shitty foods like pizzas, and greasy burgers. In fact, one tip is to shop the outside of the grocery store. This where meats, dairies, veggies and the freshest foods with less additives and sugars are stocked. Typically, the inside aisles are full of processed crap that will throw off your goals. 

Lastly, don’t starve yourself or beat yourself up too much if you went out and head a few beers and a burger. Get back to the business of rock hard abs. 

As always: consult your physician before starting any new diet or exercise plan. 

 

Naked Man is Not the Only Guy to Test Planet Fitness’ No Judgements Slogan 

Naked Man is Not the Only Guy to Test Planet Fitness’ No Judgements Slogan

The one and only time I walked into a Planet Fitness was during a visit to Florida to see my dad during a work trip. I normally like to go for a run outside and then hit the weights inside but it was in the middle of August and I overslept past 6 am which means temps and humidity had already skyrocketed by 7 am. 

My dad (who has long been divorced from my mom) is not the most fit man but in his early 70s he knows that cardio is good for his sex life and invited me to hit the gym where the A/C and music is turned all the way up. 

His Planet Fitness is not unlike most across the U.S-located in a long winding strip mall front and center surrounded by commercial retailers like TJ Maxx. The same signature yellow and purple colors popping out like a cheap leisure suit. 

However, inside it’s a geriatric hotspot and the place to be seen if you are a retiree and DTF.  In the corner is a smoothie bar where a couple of baby boomer hotties (my dad’s description not mine) mingle in activewear and makeup.

Nearby on treadmills in the most coveted section of the gym two women in their 70s walk on the treadmill and complain about the condo association board and their ideas for punishment for people that don’t pick up dog poop in the common areas. 

My dad is quick to introduce me to the geriatric hotties as “my son who never visits” and after a quick meet and greet, I bee-line it for a section of treadmills farthest away from where Fox News and CNN blare commentary on competing televisions.

I jump up on a treadmill in a darkened corner of the room and get ready to plug into my workout and headphones. Scanning the area, I see the same people that I have seen in every gym. In the weight room, and where my people are, a guy with a Burt Reynolds stash is giving it hell on his biceps. Not far from him is what appears to be his lady friend with the ass of a twenty-year-old. These are the gym rats of yesteryear and today. Unfortunately, they still love a savage tan so their skin is not on par with their physique. 

Across the room, a group of “regulars” mingle around unoccupied elliptical machines and complain of sciatica and other ailments. They are serious about the gym but getting in a workout is second to socializing. These would be my dad’s people but he does insist on spending at least 20 minutes on the recumbent bike and sometimes he breaks a sweat. 

I stick out like a sore thumb due to my age and I feel an unspoken resentment and might have heard the murmurs if I had taken the time to turn down my music. The truth is, there is no such thing as a “no judgements” gym no matter the age of patrons or the gym.

There are still the same regulars that are there to mingle, the same assholes lay claim to their treadmill in front of the TV, the gym rats police the amount of time on equipment and the hotties still show up  in full makeup and perfectly-coordinated workout clothes. 

Instead of stripping down to your birthday suit (like the guy that was recently arrested for doing naked yoga at a Planet Fitness), stop sweating being judged at the gym—who cares, you’re there to look great naked. At home. In the bedroom.

Check out our blog on gym etiquette tips. 

 

High-Fat Diets May Lead to Weight Gain Not Loss Says New Study

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If you have been busting your ass at the gym and sticking to that Keto diet and not losing weight or rather gaining, it might be the diet and not you, according a new study. 

I know, I know it sucks to hear this shocking news but before you change up your diet (and always consult with your physician before starting or stopping a new diet or exercise plan) here is the skinny on this study. 

It was conducted by the University of Aberdeen and the Chinese Academy of Sciences. The two learning institutions joined forces and tried out the results on 30 mice—giving one group lots of fat and very little carbs and the other group little-to-no fact and low carbs as well. 

Turns out, fat just might make you fat suggests the study. The group of mice that got lots of fat actually gained weight while the group of mice that had very little or zero fat and a low-carb diet maintained their rodent figures and gained no weight. 

This doesn’t mean you should shovel in the sugar or blow off healthy eating. Instead, be mindful of the amount of fat in your diet and stick to a healthy low-carb diet. 

In fact, many of the foods that are better for boosting your health AND YOUR SEX DRIVE contain a minimal amount of fat or rather contain the kind of good fats that our bodies need. Hint: it’s not the kind of fat in bacon. 

So, have the burger but go lean on the fat. 

4 Ways to Get Your Upper Body Ripped Fast for Summer 

 

4 Ways to Get Your Upper Body Ripped Fast for Summer When was the last time you took a good look at your upper body and biceps and even considered offering tickets to the gun show? Before you even open up that ticket booth for business get to work on beefing up those biceps and triceps with these arm exercises and tips.

Triceps:

The is the muscles towards the back of your arms and tend to be the most neglected since most guys put more time into their biceps. Think of strong triceps as a way to balance out the size of your biceps and overall arm muscles. You may be tempted to reach for a weight, but triangle pushups aka diamond pushups will get you the best and fastest results. Here is a video of how to do perfect triangle/diamond pushups.

Biceps:

The biceps are the most obvious arm muscle and the one that most guys notice and girls for that matter. There is no shortage of bicep exercises out there but with Spring around the corner, you will want to get ripped—fast. The standing barbell curl is still considered the quickest and simplest way to boost your biceps. Ideally, you will want to begin with a weight that challenges you at only three sets of ten reps. Check out this video on the proper way and form for doing standing barbell curls.

Consume more calories:

One of the biggest mistakes that most guys make when trying to gain muscle is not gaining enough calories in their daily diets. Muscle growth depends on the energy and fuel that you give it. Here’s a link to a handy blog on how many calories you should be consuming in order to grow your new muscles.

Rest:

If you plan on hitting the gym every day, you should also plan on slowing down your muscle gain. Your resting phase allows your muscles to rest and grow as well. Trainers recommend giving your muscles 48 hours or two days of rest time before hitting the weights again. By following that formula you will grow muscles at a faster pace.

Lastly, NEVER begin ANY new diet or exercise program without consulting with your physician FIRST.

How to Avoid Being “That Guy” in the Weight Room or the Gym

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I have a good friend that is pretty hot and for good reason, she’s a personal trainer. We often sit down over beers and bitch about our jobs. Well, I’m drinking the beer and she’s sipping on some low-carb libation but I digress.

This time of year also known as the New Year’s Resolution Rush gives her plenty of material to dump during our bitch fests. She also tends to throw back a few more than usual.

The gyms are not just crowded as hell but they are more crowded with people that usually spend more time at the smoothie bar than raising one with weights on it.

There is quite a bit of douchbag behavior happening on a normal day at the gym so use these tips from a professional and don’t be that guy.

Classes.  Before I go further, we are not talking Crossfit. That’s a whole different blog for a different time. We’re talking HIIT classes, spin or the kind of classes happening in tight spaces somewhere off of the main club’s floor.

One rule of thumb: avoid the front spots in any class. While these spots are not officially claimed by regulars they do belong to that crew and my hot trainer friend has literally witnessed a fist fight over who was supposed to have the bike in the front.

Also, don’t stroll in right as the class begins. If you are new to the class the instructor likes to meet newbies and you run the risk of a proper warm-up and machine calibration. Give yourself an extra 10 minutes to get ready and size up the rest of the class. Which brings me to the machines.

Machines.  Seriously, don’t be a sweat hog and park your ass on a treadmill for more than 30 minutes if there is a wait. Only have 30 minutes? Take it as an opportunity to cross train until the gym empties out after the end of February. Or whenever the resolution rush dies down. Everyone’s trying to get a rockhard bod and abs. And for the love of all that is holy, clean the damn machines even if you aren’t dripping in sweat.

Weights.  Don’t be a jerk and drop the weights. It’s loud, disruptive and can do damage to the gym itself. We get it—you can lift your ass off but it’s still a straight-up douchey move.

Germ factor.  Adding to the jam-packed environment at any gym in January is the germ factor. More body odor, more sweat and more ways to catch whatever strain of flu is being shared in small spaces. If you are too sick to workout then don’t. Take the time off to let your body fight getting better. Given that colds take around three weeks to go away, it’s not pratical to skip the gym that long. Instead, take the time to wash your hands frequently, wipe down surfaces that you have touched and prevent the further spread of fluids.

When all else fails, apply The Golden Rule. Need some additional inspiration? Check out these workout tips on getting rock hard abs.

7 Foods to Kick Your Metabolism into Shape

7 Foods to Kick your Metabolism into Shape

Summer bod looking a little lumpier than usual? Do you wish you could have rock hard abs? If you want a six-pack you will want to step away from drinking that six-pack. In fact, 75% of your weight loss goals are going to depend on what you eat.

Here is a list of 7 foods that will kick your metabolism’s ass and give you the body of her dreams.

Meats and Lean Proteins

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Before you pump iron, you need iron in your system. Lean meats such as chicken and fish combat any deficiencies and allow you to burn more calories. Dietary experts recommend at least three servings of iron-rich foods.

Water

glass-of-water-with-ice-1463236065BpNNot really a food but you are likely dehydrated right now as you are reading this fitness fact. Not only does a lack of water make you feel like lifting a paperclip is an effort, but it can also slow down your metabolism. Give your body a boost and drink a tall glass of cold water. Cold water is best because it jolts your body into warming up—hence burning more calories.

Eggs

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Not just any eggs, but egg whites are especially beneficial in giving your body the amino acids it needs to bust out the extra pounds your body is hanging onto. Egg white omelet, anyone?

Coffee

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Skip the decaf and go for the real stuff. Several studies have pointed to an increased metabolism in caffeinated coffee drinkers up to 16 percent when compared to those that drank decaf. Perhaps, decaf coffee is really covfefe.

Chili peppers

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You may remember one of our prior blogs on boosting your libido. Turns out, chili peppers also boosting your metabolism. A dash of chopped chili peppers adds vitamin c and capsaicin to your diet.

Milk

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Got milk? All kidding aside, downing a glass of milk or a beverage rich in calcium breaks down the fats in your body.

Whole Grains

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A diet rich in whole grains makes your body work harder to break it down. If you are not a fan of oatmeal you can also eat brown rice or whole grain bread. Skip the starchy carbs.

***ALWAYS consult with your physician before starting a new diet or workout plan.***

3 Ways to Get Six Pack Abs Before Summer

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Summer is coming and there still is time to get those rock-hard abs that you want to sport at the beach. Believe it or not, lurking beneath the surface are washboard abs that are dying to come out—IF you try these workout and diet tips. 

Many men spend countless hours at the gym and still fall short in the abs department. These tips are for guys that have never stepped foot in a gym in the last few months or those that hit it regularly.  

Diet:   Your diet plays a very important role as much as working out on a regular basis. Avoid Ab dietdairy and bring on the lean proteins. Proteins help burn body fat and produces what’s called a thermogenic effect. Experts also tout eating the right KIND of carbs post workout. This includes: steal-cut oatmeal or brown rice. And don’t forget to accompany those lean proteins with two sides of veggies such as spinach or broccoli. Check out these tasty recipes to get started. 

Fat is your friend:   Before you go out and buy a couple of packages of bacon, it’s more
beneficial to eat GOOD fats. Healthy fats can be found in fish (salmon makes a nice lean protein), raw nuts and olive oil. In fact, raw nuts make the perfect midday snack to quell your hunger and olive oil can be easily subbed in place of butter.
Dodge processed foods at all costs. Dietary experts advise doing your grocery shopping on the outside of the aisles since fresh foods such as meats and veggies surround aisles filled with starchy, artificial products.

Do More than Crunches:   Don’t waste your time doing thousands of sit-ups and crunches. Experts recommend 20 minutes of exercises devoted to your core two to three times per week. Our readers found these exercises to be the most effective.  

No one said it was going to be easy, but the good news is men have a much easier time getting those abs to surface and getting them to surface quickly. One great benefit to a strong core is that it elevates every other activity where you would need stamina to perform.