Category Archives: Health and Fitness

How To Get That Awesome Pre-Workout Buzz

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I love a good pre-workout buzz.  Some people eat fruit or nuts, others guzzle down a protein shake.  Me, I like experimenting with different pre-workout supplements to give me that shot of adrenaline.

I blame it all on Ephedrine.  If you’ve ever taken Ephedrine, a stimulant and appetite suppressant that was widely used years ago, you know what I’m talking about.  Banned in the mid-2000’s, this was the most powerful pre-workout supplement I’d ever taken. Granted, there were some side effects (like the inability to sleep at night or unknowingly rapping out loud the lyrics to “Momma Said Knock You Out”) but moving a crazy amount of weight or not “dying” while doing cardio made it well worth it.

I see guys in the gym or at the Brazilian Jiu-Jitsu academy slamming Red Bull, Mountain Dew, Rockstar, or other drinks prior to their workout. For me, these drinks make me nauseated.

If you’re looking for a good workout buzz, here’s a quick rundown on some of the supplements I’ve recently used, from five stars (solid choice to get you going) to one star (you’re better off drinking a glass of milk and going to sleep).

A few caveats:

1) This is what worked/didn’t work for me.  Tolerance and reaction will be different for everyone.  For example, Ephedrine was great for me but a friend of mine didn’t feel a thing.

2) There are numerous other factors to consider.  Things like amount of sleep, stress and nutrition can all affect a supplement’s effectiveness.

3) I’ve seen some very detailed reviews on all of these supplements – down to how the little crystals dissolve in water.  Suffice it to say that all of the supplements mixed easily and tasted fine.

Coffee (5 stars):  It all starts with caffeine – the main ingredient in all of these pre-workout supplements.  There’s a reason Starbucks is full of students studying.  Because they can get their all-night cram on in multiple caffeinated ways.  Coffee doesn’t get five stars for the buzz only, but throw in cost, convenience, accessibility and simplicity and you have an all-around solid choice.  Drink one to two cups an hour before training.

Hyper FX – BSN (4 1/2 stars):  Like I said, I like to feel that buzz.  With Hyper FX you can feel it kick in, which gets you revved up for your workout.  The buzz eventually wears down after about a half-hour but your energy level stays pretty consistent.

Jack3d – USP Labs (4 stars):  I just tried this for the first time a few weeks ago.  The only reason I gave it a slightly lower rating than Hyper-FX was because it didn’t give me that pre-workout buzz.  Actually, there wasn’t really any buzz, but I could feel the supplement’s effects throughout my workout.

Amino Energy – Optimum Nutrition (3 1/2 stars):  Amino Energy is a decent product, but the effects came and went quickly.  I felt the buzz – for a few minutes.  Then it was gone.  I felt the workout energy, again for a few minutes, then it was gone.  Maybe it was my dosage.  I’ll probably give this product another shot.

 

Assault – MusclePharm and Xyience Xenergy Drink (2 stars each):  Here’s where I’m a little confused.  These are both energy supplements associated with mixed martial arts (MMA).  MMA athletes are some of the best conditioned and mentally tough athletes on the planet.  So I assumed their supplements would be great.  Not for me.  I didn’t feel a thing.  Again, going back to individual effects, maybe these just aren’t for me.  Actually, if you read user reviews, Assault is right up there with some of the highest rated pre-workout drinks.  Give it a try.  It might work differently for you.

So there you have it.  If you find yourself dragging to your next workout or just want that extra “oomph,” try one of these supplements.  Who knows, you might end up breaking a personal record or, at the least, catch yourself rapping “Momma Said Knock You Out.”

 

Do you have a favorite pre-workout supplement, food, or drink?

I’m Fat. So Now What? Six Tips To Get You On The Right Path.

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You might have seen or read about Drew Manning, the personal trainer who decided to gain 70 pounds of fat in six months and then get back into shape in six months.  Manning’s purpose was to better understand the physical and psychological issues that his clients go through when it comes to weight gain and to provide them with a blueprint as to how to get it off.

Almost 20 years ago I had my own unintentional Drew Manning experiment.  After tearing my Achilles tendon playing basketball, I was placed in a cast for three months.  Complications from recovery (my own fault, which will be a story for another day) caused me to remain basically immobilized for another three months.  Up until this time, I was like Drew Manning.  I had worked as a personal trainer, was in the gym six days a week, ate pretty clean and was really into the whole bodybuilding scene.

With the injury, things went south quickly.  Not being able to work out depressed me.  This depression, along with a lousy diet (see below), caused me to put on weight at an alarming rate.

The Fat-Boy Diet Plan

Breakfast:
Fried Eggs
White Rice
Bacon (or tocino, sweet cured pork)

Cap’n Crunch Cereal With Milk

Lunch:

Fast Food Meal (Don’t ask me why but it was usually Taco Bell.  Maybe because it was right across the street from the house.)

Dinner:
Some Sort of Baked/Fried/Grilled/Barbecued Meat
White Rice

Ice Cream or Some Sort of Dessert

PLUS: Soda, Chips, Candy, Crackers, Cookies, Filipino Sweets, Bread and/or anything else I could get my hands on.

In the next several months, I proceeded to put on roughly 60 pounds of fat.  I was now around a whopping 220.  I can go into all of the gory details but suffice to say I was wearing sweats a lot, I was short of breath walking from the driveway to the front door and my self-confidence/esteem was pretty much shot.

Fortunately I was surrounded by extremely supportive (and fitness conscious) people.  Within a year of gaining the weight and being able to walk again, I managed to get the weight off and return to my normal self.  I cannot begin to explain the physical and psychological relief that I felt when the weight finally came off.

This is an extreme example.  For most of us, job, family, personal responsibilities and other priorities usually get in the way of our diet and exercise.  Then one day you’re shaving and you notice your little pouch resting on the sink counter.  You take a picture with friends and see an extra chin starting to develop.  More commonly your “comfortable” clothes aren’t so comfortable anymore.

The fitness industry is a multi-billion dollar business.  There are a lot of people in the “I’m fat so now what?” boat.  There is an overwhelming amount of information available to you, so I won’t talk about exercise and diet.  Here are some things that helped me through my   own Drew Manning experience:

  • Set The Target: Losing weight is not a goal, it’s just a vague thought.  Be specific.  I will lose 50 pounds by this time next year.  I will fit comfortably into a (insert pants size here).  Like with any other goal, if you’re not specific, your mind will wander off the path.
  • Get Some Help: I’m not saying go out and hire a personal trainer and nutritionist (although that’s definitely an option).  But find a good guide to help you on your journey.  There are a million different resources and fitness personalities out there. Do some research and find someone (or some program) that feels right to you.  The amount of information can be overwhelming, so take your time.  For me, I used Bill Phillip’s “Body For Life” program.  I still use some of his principles to this day.
  • Find A Trigger: Motivation can be a fleeting emotion and often times it isn’t enough to sustain a long-term goal.  But like Nietzsche says, “A strong enough why can bear almost any how.”  For some, it could be a heart attack.  Others, the inability to play with their kids.  Mine?  Finding the guts to really look at myself in the mirror.  It made me sick.  That plus a friend’s wedding in several months.  I knew there would be people there I hadn’t seen in several years and I didn’t want to show up in the condition I was in.
  • Be Patient: This is the real killer right here.  Look, it took you an extended period of time to gain weight.  You won’t lose it all by next week.  People diet, exercise their butts off and then quit after two weeks because the scale only says they lost one pound.  Execute your plan knowing it’s going to take time.  Long-term weight loss is a lifetime commitment.  In other words, a marathon, not a sprint.
  • Find Enjoyable Activities: You shouldn’t be dragging yourself to the gym or your group fitness class.  Find an activity that you actually look forward to.  Martial arts, Crossfit, swimming, running, morning boot camp, alone, with friends or co-workers…whatever it is, do something you enjoy.  
  • Reward Yourself: A big vacation?  Major purchase?  New wardrobe?  When you hit your target, make sure you reward yourself big time.  You’ve sacrificed, planned, worked hard and reached your goal.  This is something worth celebrating.

 

What’s the most weight you’ve gained and how did you take it off?

 

Your Workoutzzz…Signs That You Might Be Undertraining

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I was talking to a friend the other day and he mentioned how he was sleepwalking through his workouts.  I could relate because I noticed I was doing the same thing for the past few months.

 

Don’t get me wrong, getting to your workouts on a regular basis is a great thing, but going through the motions are the first steps to burnout.  You can only fake it for so long until your mind and body simply say, “Forget it, this is bor-ing.”  

 

How do you know you’re under-training?

  • Stagnant Results: You’re using the same weights as six months ago.  The time, level, and intensity of your cardio is the same.  Everything feels the same.  You don’t remember the last time you hit a personal best or said to yourself, “Man, that was a great workout.”
  • You’re Not Breaking A Sweat: Sweating is your body’s way of cooling down.  If you’re not exerting yourself then your body has no reason to sweat.  Everything about your workout is at a ho-hum pace.

Not Working Hard Enough+Low Heart Rate+No Sweat = NO RESULTS

  • Sleepwalking Through Your Workout: This is a lot like driving from point A to point B but not remembering how you got there.  You get to the gym and next thing you know you’re getting back in your car.  You half-heartedly pick up the weights or do your cardio routine with little or no thought.  There’s no engagement or thought going into your workout.
  • Desire To Watch “The Pauly D Project” Instead: Remember when you were excited to get to your workout?  You’d think about it at work or the night before, visualizing a personal best lift or that post-workout high.  Now you just want to go home, grab a bag of chips, and watch Pauly D instead.  Some would say this lack of interest is a sign of overtraining.  It’s a sign of under training as well.  

Is this what your workouts feel like?


How To Get Unstuck:

  • Switch Up Your Routine:  This is probably the simplest solution.  Just do something different with your routine.  Lift heavier.  Lift lighter.  Add sets.  Find some new exercises.  Do some internet research and experiment with some old school or high tech workouts.   Revamp your routine to shock your mind and body.
  • Find A New Spot:  This is something I used to do a lot.  Some of my best workouts came as a result of finding a new gym and just dropping in for a workout.  Get a guest pass or go with a friend who belongs to a different gym.  Different equipment, faces, and a new vibe are great for breaking a rut.
  • Try Something Different:  Crossfit.  Zumba.  Spinning.  Cardio Kickboxing.  MMA. Every time I go to the gym I see signs for all different kinds of classes.  It’s good to try different things.  Who knows, you might just end up adding the class to your routine. Maybe take a short break from everything you’re doing now and switch to something different altogether.
  • Competition:  When I say competition, I’m not necessarily talking about competing against other people (which is a great thing also).  What if you decided to do a century ride, marathon, half marathon, triathlon, powerlifting meet, Tough Mudder, Urban Challenge or any other type of competition?  Training for an event forces you to plan and focus with the motivation of knowing a specific day is approaching where you need to perform.
  • Revisit Your Reasons For Fitness:  Why is fitness is so important to you?  How does it tie into your values?  Does it give you the energy to be a better parent, boss, or friend?  Does it give you the confidence to go out each day and get things done?  Or does it just make you feel good to look great in your clothes?  Intrinsic motivation is a powerful tool.


What do you do to avoid undertraining?

Cancer Diagnosis – One Year Later

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“You have cancer.”  No one who sits in their doctor’s office and hears those 
words will forget that day.  My diagnosis came one year ago; stage one
 testicular cancer.  What?!  My mind immediately went through the “How could this 
be?” checklist:

Smoker – no

Overweight –no

Good shape – yes

Exercise regularly – yes

Poor health or stress – no

Family history of cancer – no

Poor diet – no

Again, WHAT?!

After I got over the initial shock, I eventually came to the realization that cancer, a car
 accident, or any unfortunate situation sometimes just is.  That life, like the 
bumper sticker says, “happens.”

The how I got to the doctor’s office to begin with will be a story for another
 time.  One year later, after all of the radiation treatment, follow-up visits,
 and tests, thankfully, I am OK.  Looking back over this past year, I am
 definitely more sensitive to life (and death).  On a daily basis, I express appreciation and gratitude. In addition,  I have heartfelt empathy for those who have been diagnosed with cancer and for people who have more
 serious conditions than mine.  In sharing these thoughts, I hope to help others 
going through this difficult time.  Here are some things that I learned looking back one year later.

Don’t drown in your education: I did what probably everyone does after leaving the doctor’s office – I went straight to a computer and started looking up all of the
 information possible on my condition.  There’s absolutely nothing wrong with
 educating yourself.  The problem is when the information becomes overwhelming.  Survival rates.  Treatment options.  Personal stories.  Livestrong.  American 
Cancer Society.  Cancer forums.  Books on Cancer.  I spent hours on the computer 
reading all I could.  After a certain point, I was exhausted.  Promise yourself
 to learn the basics about your condition, to research treatment options, to rely on two or 
three solid resources, and maybe even be aware of some statistics…then stop.  Refuse to keep 
digging.  It’s a never-ending rabbit hole.  Save your energy for more productive 
activities.

If you have to read, I highly recommend Anticancer written by David 
Servan-Schreiber, M.D., PhD (who is also a cancer survivor).  Anticancer
 provides a tremendous amount of practical information that is easy to read.  I relied heavily on this book during my cancer education process.

Laugh: I didn’t care if it was from reading a funny story, seeing a funny You 
Tube clip, flipping to the comics section in the newspaper, or stopping on a
 cable channel to catch a scene from “American Pie,” I wanted to laugh.  I
 avoided the news and anything else with the potential to make me sad or 
depressed.  Cancer is heavy enough.  Laughter lightens the load.

Get some sun: In addition to getting your Vitamin D, there’s something very 
calming about the sun on your face.  Just being outside made me 
feel better.  Oftentimes, I would take my book and cup of green tea outside for an
 hour at a time.  If I didn’t feel like reading, I would just sit in silence.  
This quiet time, plus the sun’s warmth, made me feel like everything was going to 
be all right.  When I take our dog outside, I watch him close his eyes as he lifts his head skyward, taking in the sun.  Sometimes I swear he’s smiling.  Even he gets it.

Re-evaluate: I think anyone who has a major life scare or threatening illness 
does this.  The questions will naturally come: What have I taken for granted? 
  What will I change? What am I going to stop putting off and do as soon as
 possible? I know, in reading about people with major illnesses, some have said,
 “This is the best thing that happened to me.  It caused me to re-evaluate my
 life.”  I can understand where they’re coming from.  I don’t know if I would classify 
getting cancer as one of the best things that has happened to me; although, it 
did motivate me to make life decisions and changes that I probably would not have
 – like starting this blog.  So take some time to re-evaluate where you 
are and where you want to go.

Move: After surgery, my doctor said walking was OK but nothing else too strenuous 
for a few weeks.  For someone used to exercising almost every day, this was one 
of the most difficult parts of my recovery.  I learned to appreciate walking.  
Now I see why so many people do it.  There’s a simple beauty in stepping out of 
the house, getting some exercise and just thinking.  If you can’t get outside 
to walk, maybe do some light stretching.  Anything that gets you to move your body and starts the blood flowing.

Assess your nutrition: Up until my diagnosis, my diet was decent – formed after
 years of bodybuilding and following Bill Phillips’ “Body for Life” program.  After 
surgery though, my priorities were recovery and prevention. So I went into research mode.  I wanted to know
 not only what foods would help me prevent cancer, but what would kill any
 straggler cells as well.  Instead of trying to get huge or ripped, I wanted to help 
equip my Natural Killer (NK) cells to crush anything that posed a threat to my 
body. (I think the term “Natural Killer Cells” is the coolest thing.  I kept
 imagining these elite groups of cells, like Special Operation units, traveling
 through my body and laying waste on unsuspecting cancer cells).  I also read 
Skinny Bitch by Rory Freedman and Kim Barnouin.  The book is a little over the 
top, but a very entertaining and informational read.  I wouldn’t officially call 
myself a vegetarian, but I haven’t eaten meat in almost a year since my
 surgery and I can definitely feel the difference.  Anticancer also has a 
great overview of nutrition.  Green tea.  Blueberries.  Turmeric.  Tomatoes.  
Spinach.  Broccoli.  Learn about and incorporate cancer-fighting foods into
 your own diet.

Focus on others: For someone facing a potentially life threatening illness, 
 this may seem like an odd recommendation.  But in helping others, whether 
through volunteer work or just doing something nice for someone, it not only 
helps keep your mind off your own worries, but it will lift your spirit, too.

Get spiritual: Prayer.  Meditation.  Quiet time.  Worship.  Whatever it is that
 you can do to center yourself and tend to your spirit, do it.  Most of the books
 or articles I read about cancer recovery included a prescription for some type 
of meditation or prayer.  I’m not necessarily talking about organized religion 
like going to Mass or a church service, but anything that can get your mind and
 body to help relieve the stress of dealing with cancer.  I prayed a lot, went to
 church and read a lot of spiritual/faith-based writing.  If religion isn’t
where it’s at for you, there is a ton of resources available on the internet relating to meditation.  Find something that works for you.

Spend time with important people: Like a lot of newly diagnosed cancer patients, 
I just wanted to be alone.  Away from people in general.  I didn’t want to
 answer questions or tell the same story over and over again.  But after a few days, 
you realize that the world doesn’t stop just because you were diagnosed with 
cancer.  I love being around my family and friends, so why would this change 
now?  The most important people in your life might include a spouse, sibling, 
child or friend.  Whoever it may be, make time and let them help you sort
 through this situation.  Have lunch or a nice long dinner.  Take a walk.  Work
 out.  Get some ice cream.  Whether it’s a show of support, prayer, or shared
 laugh, take every interaction and use it as a boost in helping you get better.

What are some things that helped you deal with cancer or another serious illness? 

Please Stop Stepping in Urine (and other gym rules)

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I realized I’ve been going to the gym now for about two-thirds of my life.  I started lifting weights as a freshman in high school, trying to gain weight for football.  Like so many boys who get that first female compliment – “Look at your chest and arms, have you been lifting weights?” – I was hooked.  I joined a local hardcore gym run by two huge Chinese brothers.  Remember Shan-Yu, the ruthless leader of the Huns in Mulan?  One of the brothers looked and was built just like him.  There was chalk and not-so PC talk throughout the gym.  I learned the basics of weightlifting from old-school bodybuilders and powerlifters.  More importantly, I learned gym etiquette.  As hardcore as the gym was, its members were considerate and helpful.  Since the early 90’s, I’ve been a member of the big (will go unnamed) gym/fitness gym that I think just about everyone belongs to.  And every now and then, I see things that would anger and bring the wrath of Shan-Yu.  The next time you go in for your workout, please consider the following:

  • Remove your stunna glasses: Unless those are really your prescription glasses or you’re performing at the Grammy’s after your workout, why are you wearing them in the gym?  Stunna glasses as defined in the Urban Dictionary: The kind of crazy looking glasses that people wear when they go hyphy (wild).  They are usually round like two circles, and very big in size.  So I guess it’s OK if you plan on getting hyphy on the bench or squat rack?
  • Stop amassing equipment: I understand.  You’re doing compound sets, drop sets, or some other weight routine that calls for several different weights or pieces of equipment.  But do you need to hoard the bench press along with dumbbells from 25 to 50 pounds (in five pound increments) along with several EZ bars?  Not only are people tripping over your stockpile, there are no more weights for the rest of us.
  • This is a gym, not a Vegas nightclub: Cologne.  Perfume.  Makeup.  String tank tops.  Ultra-tight MMA t-shirts.  See-through clothing.  Are you rocking this in the gym?  It’s nice to socialize but you’re going a little overboard if you haven’t dropped a bead of sweat and you’ve spent a better part of an hour leaning on a piece of equipment (or walking on a treadmill) and talking.
  • Re-rack your 1,000 pounds on the leg press: I’ve seen this several times personally.  Guy loads the leg press machine with about 1,000 pounds, moves it three inches, re-racks the machine, gets up and walks away.  Meanwhile, the poor lady who was waiting for the machine is looking around for help.  (Actually, for her workout, she could just spend the time removing your weights.)  And this goes for the bench press, squat rack, Smith machine, or any other piece of equipment where you’ve loaded your weights.
  • No grunting, screaming, or moaning:  Tough set, final reps, working hard.  I get it.  You’re going to let out some noise.  That’s not what I’m talking about.  I’m talking about the full-on banshee-like screaming or caveman grunting through the entire set (including the five warm-up sets).  Not only is your noise distracting, it’s making the rest of us laugh.
  • The Group Exercise room is for everyone:  It amazes me when people take over the group exercise room like it was their house. (The group exercise room is the room usually used for classes – you know, the room with all of the mirrors.)  I’ve seen people take up a big chunk of the room by creating their own circuit stations, training MMA and practicing dance routines (with the music).  I just want to cool down, stretch and maybe do some core work.  I don’t want to watch (or hear) your hip-hop dance routine.
  • There’s a line for your machine: You get to the gym early to nab your favorite piece of cardio equipment.  I respect that.  But after 90 minutes, maybe it’s time to move on to something else – especially when the gym is packed and people are mulling around waiting for a machine to open up.  Try this.  Go harder for a shorter amount of time.  This type of training works well, too.
  • Use your towel and flip-flops: If I’m sitting down trying to get to my locker, I would rather not have you standing (with no towel) next to me.  Likewise, I don’t think the other guys in the locker room want to run into your hairy, naked body by accident.  And for your own health, please put your flip-flops on.  Probably the most disturbing thing to me are guys walking around without anything on their feet.  Are you not concerned or sickened by the thought of walking in _____ (insert “germ,” “disease” or “bodily fluid” here)?
What are some of your gym “rules”?