Eat a Carrot.

It's pretty simple. More actual bloggy content coming soon.

One Tough Mudder-effer

http://toughmudder.com/

Okay, I've been eyeballing this page for a while now trying to muster up the balls to register for this mud run. I have 5 months to whip myself back into shape.

Time to buy a new white board and start jotting down some goals! Get some!!!

The Prodigal Gym Rat

Holy schnikes! It has been roughly 6 weeks since I've been to the gym (not counting the sporadic yoga classes) - and I'm already feeling the consequences.  My energy levels are noticably lower and my back fat is coming back!  I haven't gone for a run nor walked briskly since I rolled my ankle three months ago in Muay Thai. Yesterday was my first official return to the gym.  Ah, chin up, pull up, and dip bars... how I've missed you.

It's not too late to get into shape for summer!  It's not as hard as many might think.  In addition to your long-term goals (let's say that you want to lower your body fat by 3% over the next 4 weeks and have a visible six-pack by Aug 1) - the "trick" is to set short-term goals that can be very reasonably achieved.  If it's been a while since you've stepped foot in a gym, a good goal might be to commit at least 30 minutes of exercise at least twice a week. 

I take it one step further and set mini-goals during my workouts.  With any given exercise, I take the minimum number of reps I know I'm capable of completing with good form and add three.  For example, I know I can complete 9 wide-grip pull-ups with moderate difficulty.  I then set my mini-goal as completing 9-12 pull-ups.  By setting this parameter, I can complete my primary goal (9 reps) with the option of pushing myself further.  This technique has been critical for me in staying motivated.  Having a positive attitude in the gym results in a positive experience... increasing the likelihood that you'll keep going!

To attain the "fighter's body" look, check out the Spartacus challenge for a simple (but not easy!) workout routine.  I followed it for 6 weeks with great results.

Oh yeah - if your goal is to have washboard abs, they should become visible at around 10%.  Get your body fat down to 7% or less and be prepared to turn some heads at the beach! 

The Big 4

Spring break is around the corner and I KNOW everyone wants to look their best when they hit the beach.  There are four basic exercises that will help get you bigger and stronger than you've ever been.  Most guys I see in the gym ignore them or perform them incorrectly, but when done properly - you will wonder how you ever did without them.

1. Pull-Up - targets upper back, biceps, posterior & medial deltoids

2. Dip - targets chest, triceps, anterior & medial deltoids

3. Squat - targets glutes, quadriceps

4. Deadlift - targets glutes, hamstrings, quadriceps, soleus

The more muscle fibers you recruit, the more testosterone your body will produce - which means the bigger and leaner you will get.  Vary the weight and reps you perform about every 2 weeks.

Do a "drop-set" circuit of all four exercises, spending 1 minute doing as many reps as you can of each exercise without sacrificing safety or proper form.  Do not exert yourself to muscle failure.  Rest 45 seconds or less in between each station and stretch those muscles.  Rest about 2 minutes between each circuit.  Repeat the circuit 2-3 more times, each time reducing the resistance by 15-20% or decreasing the number of pull-ups/dips.  Perform this routine 3 days a week with alternating rest days to let your muscles recover and grow.

As your strength and endurance builds, you can increase the number of reps, decrease your resting times, or experiment with weight belts/vests.  Varying your hand placements will also help to avoid plateaus.  During the "rest" phase you can perform pushups, air squats, rope skip, etc... the possibilities are limited only by your imagination.

Additionally, all these exercises will force you to engage your core muscles as long as you're using free weights or a "Human Sport" type machine. Those of you who know me know that I rebuke and eschew traditional ab exercises.  Doing hundreds of sit-ups and crunches won't give you a six-pack, just like doing hundreds of bicep curls with 2lb weights won't develop your arms. The rectus abdominis muscle responds to exercise just like any other in your body.  Moderate or heavy resistance and three sets of 8-10 reps will do the trick.

Happy training.

The Spartacus Challenge

Get the scoop: Men's Health: The Spartacus Challenge

Download the FREE app for your iPhone or iTouch (iTunes required): Spartacus Workout Application

Join or follow me in my fitness goal for March 2010... The Spartacus Challenge! I have taken a hiatus but will be returning to the blog-o-sphere this year! Stay tuned for new posts on how to lose the holiday "winter" weight. No gimmicks here.

I Am Not Gay (Not That There's Anything Wrong With That...)

Seriously, what the heck? I've only been going to this gym for a week I've already been hit on 3 times and checked out in the shower.

The hand dryer is right across from the shower stall I was in and this dude was drying his hands the whole time I was in the shower - like 5 minutes... how can anyone's hands POSSIBLY be that wet? In my peripheral vision I noticed him glancing up at me periodically - so freaking creepy. Why can't 24 hour put curtains on the stalls?? What are they, like $5 a pop at IKEA? Seriously - is the economy that bad? Maybe I'll start bringing my own shower curtain.

I honestly don't mind it when I get hit on in yoga or kickboxing class... at least those guys are nice about it and approach me like a normal person. I'm always interested in what their response is when I tell them I'm not gay. Am I putting out some kind of gay vibe? I'm completely comfortable with my sexuality and I'm flattered when someone tells me they think I'm attractive - I'd just rather hear it from a woman than a guy.

I want an outsider's perspective. Come on friends, tell me the truth. What am I doing wrong here?

Homer Simpson Abs

I was listening to Kevin & Bean this morning while driving and laughing so hard that my sides hurt.  Then I noticed a popping or clicking sensation on my right side just beneath by ribcage.  It only happened when I laughed.  When I got to the gym and looked in the mirror I realized that my 6-pack was really a 5 1/2-pack.  A portion of my abdominal muscle actually rests "edge to edge" with my ribcage.  The "popping" sensation was from the abdominal contractions I had while laughing.  It was popping back and forth between my ribcage.  I can push down on it and feel it pop behind my ribs and spring back.  If I push firmly you can actually hear the popping noise.  It sounds like a tiny bongo drum. 

As a result of the asymmetry, my torso bears a striking resemblance to Homer J. Simpson.

Weird.