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Principles

Principles

 

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Never compromise your principles…This concept will always shadow my health and fitness philosophy, thanks to New Jersey Governor Chris Christie, a chubby, out-of-shape politician who somehow is one of my biggest workout influences. Before I carryon, let me non-regretfully admit that I heard him say this while watching his interview with Oprah Winfrey by myself, like Steven Glansberg eating ice cream alone in Superbad.

 

Having said that, I’ve tried various workout methods over the last few years, such as reps, how heavy and often to lift weights, sets and circuits, and how the hell to go about cardio. As I tried different styles, modifying my routines, I always maintained my FOUR WORKOUT PRINCIPLES.

 

Here we go:

 

  1. 1.     NO EXCUSES

 

  1. 2.     CARDIO BEFORE WEIGHTLIFTING

 

  1. 3.     BODYWEIGHT STRENGTH

 

  1. 4.     POUND-FOR-POUND WEIGHTLIFTING

 

 

These principles take precedence. They’re the four prerequisites to achieving my workout goals. Read on as I explain each one.

 

 

No Excuses

 

Your mind is your best muscle. Your attitude and mentality must permanently seek fitness success. That starts with saying, “No excuses,” because allowing one excuse leads to allowing several excuses.

 

Always show up to the gym on the days you say you will, and always get that shit done, no matter what.

 

There’s no excuse to do nothing. Every time I look for excuses not to workout, I’ll think about those who push through problems worse than mine. When I oversleep my morning workout, I’ll go at night, regardless of the time or my plans the next day. When I fractured my knee and was unable to run or lift lower body for 6 weeks, I still went to the gym and worked my uninjured body parts.

 

 

Cardio Before Weightlifting

 

Looking fit is better than looking just super strong, and that’s why cardio is crucial. I mean CARDIO, like running, stairs or biking. Minimal cardio, such as relying on circuit training or high reps. will knock your ass into worse shape. Those replicas of Humpty Dumpty in the World’s Strongest Man competitions may powerfully push cars forward, but aside from pushing things, they’re not well-mobile people.

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If I cannot run 6 miles at a 7:30 minute per mile average, then I increase my cardio routines so I can. (Do what you can for your goals).

 

About a year ago, I decreased my cardio to once a week, thinking circuit lifting and less rest between sets would make a valid substitute. My gains in benching, squatting, and deadlifting occurred at a much faster rate but meant jack-shit, since my body fat percentage increased correspondingly. REAL CARDIO is the best way to offset getting too bulky as you’re gaining muscle.

 

 

Bodyweight Strength

 

I’ve said it before, you’ve probably heard (or read) me say it, and I’ll keep saying it…anyone can push or pull weights, BUT not anyone can push or pull his or her own bodyweight.

 

You’ll grow bigger muscles through weightlifting, but bodyweight lifts better measure how fit you are. Bodyweight lifts truly grade your strength, because they’re narrowly tailored to you and the power within your body, without any help from anyone or anything. Assistance-based lifts, utilizing benches, machines, seats, spotters or something else I’ll probably dislike, will only tell you what you can push or pull with that amount of help.

 

If I cannot do 20 straight pull-ups and/or cannot do 60 straight chest-to-floor pushups, then I change my routines so I can.

 

Surely, it felt great 5 years ago to move around weights while lying down, sitting on something, or through the help of some gym-rat spotter, but BigBerg’s bloated body couldn’t even finish 30 proper pushups

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. Forget soaring through reps of 225lbs on the bench press when you can’t even rep out your own bodyweightthrough pushups. CrossFit athletes, for example, look incredible as they lift a shit ton of weight, while also annihilating all sorts of bodyweight exercises.

 

 

Pound-For-Pound Weightlifting

 

Cardio freaks, like myself, face the risk of looking like one of Jigsaw’s scrawny, weak victims from those Saw movies. (I’d beat all of Jigsaw’s traps…I swear to God). Weightlifting is essential to avoid that stick figure physique but in turn may deter cardio.

 

The solution to weightlifting in a way that maintains your cardio and bodyweight strength is pound-for-pound lifting. Heavy people who lift heavy usually struggle at cardio, while lighter people who strongly lift in relation to their bodyweight can improve weightlifting while maintaining cardio.

 

Produce gains while weighing no more than 165lbs, or else change the routines. (Pick a maximum bodyweight that works for your goals and is in accordance with your body type, since everyone’s body works and develops differently).

 

I picked 165lbs, because that’s the heaviest I can weigh without harming my cardio goals. It is indeed harder to make gains lifting this way, but the results are golden.

 

………………..

 

As you piece together your own workout programs, know your goals and the principles needed to achieve them. Stick with those principles, do not compromise them, and it will be worth it!

 

Keep it up and see you next time – LeanBerg

 

Twitter/Instagram (if you dare) ~ @lean_berg

Email (if you double dare) ~ jordangreenberg32@gmail.com

 

Before/After

Before/After

           

 

 

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Brauny’s “Female” Take

This week’s take is going to be a little bit different. One of my best friends, Alyssa, works at a gym in Chicago and is around fitness 24/7. She is as much a fitness addict as I am, so I trust her every opinion.

With that being said, this blog will pertain to women only. Guys, you can read it, but I don’t think it’s going to do you any good (pervs). You can skip right to the bottom.

Screen shot 2013-03-06 at 4.24.19 PMI asked Alyssa several fitness and health questions that I thought girls would be interested in knowing, especially from a girl’s perspective, since I know nothing on the topic.

1)    Alyssa, what is your favorite workout to do at the gym? And why? My favorite workout is featured at the gym that I work for. It specifically features a high intensity interval training (HIIT) class. The class combines 4 15-minute intervals on the treadmill at varying inclines and speeds, along with weight-training incorporating bozu balls, bands, and more (switching every 10-15 minutes) totaling an hour-long workout. It’s a pretty intense high calorie-burning workout, but with any workout unless I am sweating and busting my butt it’s a waste of time. Outside of shredding, I really enjoy running, hot yoga, and spinning. I’m all about the sweat J

2)    Do you have a favorite gym outfit? I am a full-blown lulu addict. I wear their leggings almost every day to class and work and have racerback tops in enough colors to last me for about 2 weeks before doing the laundry. I love the bright and fun colors. I used to always run in baggy clothes and my life changed after discovering how great cute workout clothes actually are. I think that looking and feeling good in your workout is very important. Also – Lulu pants seriously do something amazing to even the most average-looking tush. The splurge is worth every penny.

3)    Do you like it when guys hit on you at the gym? If so, what’s your favorite pick-up line? No I actually find it annoying. Gym time is me time and there is a 100% chance that I don’t want to talk to you while I’m at the gym. Any girl that likes to get hit on at the gym isn’t really there to workout. But “Brauny’s Take” about how to pick up girls at the gym does bring about good topics and is kind of true. (She winked)

4)    What’s the creepiest story that’s happened to you at the gym (guy related)? I’ve had a few trainers approach me at the gym and offer me free personal training lessons. At first I was excited about this…who doesn’t want a free personal trainer? Most of them are just pretty desperate. So in the end, I said no thanks. Didn’t want to lead them on. That’s never a good idea.

5)    What classes do you usually take at the gym? Refer to number 1 🙂

6)    Have you ever made out at the gym? Never. (But I have had fantasies at the gym……who hasn’t?!)

7)    What’s your favorite apparel brand? Why? My typical gym outfit is spandex shorts or crops and a lulu racerback top. Some of my spandex crops are from lulu and some of my shorts are from target. Target’s brand is honestly almost as expensive as lulus and is the same quality, in my opinion. Workout clothes are all about personal preference. I like body-hugging clothes that don’t move around while I run. I also like really bright gym shoes, although I know you aren’t supposed to choose running shoes based on how they look. I currently rock these Asics, planning Mizunos for my next pair:

8)    What’s an average day like for you at the gym? 1 hour of kickass HIIT. There is a timer in the room set for 60 minutes start to finish. As long as you are getting an intense high calorie-burning workout, an hour is really all you need.

9)    Are you a healthy eater? If so, what’s your normal meal plan? I’m a pretty healthy eater. For breakfast I stick to thin ½ a sandwich with egg, avocado, and salsa or peanut butter and banana with a cup of coffee and some fruit. I have been ordering a gourmet meal service for lunch/dinner because I’m in grad school and work 2 jobs. I unfortunately haven’t had a lot of time to cook for myself. These meals all incorporate clean eating and options to stick to the paleo diet (although I don’t consider myself to be on a diet of any kind). This 304669_2821778139838_852973517_nincorporates grass-produced meats, fish/seafood, fresh fruits and veggies, eggs, nuts, healthful oils. I eat a lot of quinoa and spaghetti squash as a substitute for bread and pasta. This meal service is delicious but also super expensive. It is definitely possible to cook your own healthy meals! Today for lunch I had turkey with sundried tomato and salsa incorporating free-range turkey served over dairy free pesto and vegetable quinoa. Tonight for dinner I’m having paleo BBQ chicken pizza. I order this food service from the gym I work at and actually get a small discount. If I can’t cook my own healthy meals, at least I know I am still eating meals that are prepared healthy each containing 400-600 calories. If you are in the Chicago area I can tell you more about the company if you are interested. I definitely need to say that I allow myself a day to splurge on the weekends. Typically on Sunday’s I eat whatever I want…which always includes a greasy hangover-helping brunch with my boyfriend 🙂

10) Why do you think it’s harder for girls to get jacked than it is for guys? Genetically, men have more lean muscle mass and less body fat than women do. More muscle + higher metabolism = faster fat burning.

Sometimes life just isn’t fair!

11) Do you take a pre-workout or post-workout (protein) drink? I don’t, but I probably should. I usually workout in the mornings after a cup of coffee, but I definitely think that I would benefit from adding a pre/post-workout drink. Any suggestions for women @campusprotein?

 @campusprotein: Redline is a great pre-workout for women. As well as Amino Energy. We recommend the best of the best for after, HydroWhey.

12) When you go to the gym, what is your goal? What do you want to achieve? When I go to the gym I want to utilize my time to have the most effective workout possible. I honestly don’t have time to be in the gym for more than an hour a day. I want to make sure that I am burning calories, sweating, and most importantly toning during my daily 60-minute workouts.

13) Who do you aspire to look like? Who’s your role model? Shakira and I are both 4’’10’. Although she isn’t my role model, I’d kill for her body. (pre-baby)

14)  If you had a microphone and had to tell every female gym rat something, what would you say? I would probably say be yourself. Work with what you’ve got. Don’t try and change yourself because someone tells you something or you see things. You gotta do you and be comfortable with yourself.

Well thanks a lot Alyssa!

Now Ladies, I hope you take what Alyssa says with an open mind. She has some great advice and knows a lot about the industry, or so I think she does.

So for the rest of this blog, I’m going to pick up where I left off on my spring break workout plan (because I realized that men are already reading this).

I hope everyone’s been eating right and working out daily. If so, here’s what I want you to do next.

EAT SUPER FOODS.

Quinoa, Chia Seeds, Black rice, Cacao, Raspberry Ketones etc. Look em up.

Super foods are great to incorporate into your diets. They are terrific antioxidants and taste yummy!

They are packed with nutrients that your body needs, plus more.

Something that I do that helps me is I like to run 2 miles everyday to every other day, especially for spring break season. Some people may say, “it slims you down” or “that’s stupid”, but I don’t really give a crap. I do what I want to do and it makes me feel good and fit. I wouldn’t recommend doing this for a long time, but just for a few weeks or something before your workout or after, or even in the morning or at night. Mix it in to your workout, along with jump ropes. Try and get your heart rate up and you’ll burn more. Run on an incline (1.5-3) and you’ll easily burn twice as many calories. Try it out. If your legs start to hurt, walk on a high incline at a speed of around 4-4.5. Switch it up. Try alternating the two in 10 minute intervals or something. BE CREATIVE. Have fun with it.

If you do this and mix it with healthy eating, I promise you’ll be on your way to a ripped a toned spring break body.

You can also work your abs every other day. But don’t abuse them. Limit it to about three ab workouts per day, and mix it up. Confuse your abs. Again, BE CREATIVE!

Lastly, always try to listen to tunes that will get your heart racing and get you in a good mood. Sometimes the gym plays absurd songs and that can really affect me. My obvious recommendation? The Campus Protein mix, its actually really really good: http://www.soundcloud.com/campusprotein/iworkout

Anyways, Stay tuned for next weeks take.

Pce. Love. Protein. @CP

@andrewbrauny

 
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Posted by on March 7, 2013 in The Brauny Take

 

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Gym Bag Swag

Does it take you long to decide what to bring to the gym? Well in this blog, I’m going to talk about all of the essentials that you should throw into your gym bag, mostly for men (sorry ladies but I’m not sure I’m interested in what you throw into your gym bag (TMI)). Most of these things are items that you need besides your normal

THE GYM BAG

THE GYM BAG

essentials like tanks, shorts, sneakers, headphones, etc. You go to the gym to look and feel good, so why not bring that mentality into the locker room and beyond. I’m going to help you categorize your bag and include everything that you’ll need in order to feel refreshed and clean post workout and more.

Most gyms and health clubs already have towels, shampoo, conditioner and body wash available for you in the locker room, so you can count that out of your gym bag, unless your picky and prefer your own shower essentials, if so, feel free to throw them in your bag. You can go to any pharmacy and buy the travel size ones.

Gyms can be very dirty and filled with bacteria. People are constantly touching all of the equipment and god knows what else, so I like to throw in a bottle of purell or some kind of antibacterial wash. It’s important, especially during this time of year.

The next is a MUST! Let’s be real, you STINK when you’re all said and done. If you choose not to shower (gross) or even after your shower, spray yourself down with some body spray. You can go with the ever so popular Axe, or a brand of your choice. Just include it. You may or may not need it.

DUDE...you STINK

DUDE…YOU STINK

One of my favorite things that I include in my gym bag is hydrocolloid bandages for when I get blisters on my feet from running or on my hands. You can find them at any pharmacy and I promise you, they will be worth the $5.

You sweat a lot don’t you? Well sweat usually clogs pores and causes oily skin, which causes acne. Let’s prevent that acne. Go out and buy some pads or a cleanser (oil free) to remove all that dirt, oil and dead skin. Some people recommend Astringent toner pads (Men’s Health), but it really doesn’t matter all that much. Ask your dermatologist.

DEODORANT. Need I say more? Trust me. Before and after is more than enough. Don’t be shy.

Hair gel &/or a comb. I don’t usually put this in my bag because I go home after the gym, but if you go out after and want to prop up your hair, be my guest.

You don’t want warts on your feet, do you?

I didn’t think so. So do yourself a huge favor and pick up some cheap flip-flops. It will go a long way, I promise you that. They sell them for $10 at CVS. Don’t be gross.

Socks. It’s always a good idea to include an extra pair of socks just incase your current ones stink, or you loose them or they get wet. Your feet are very important, especially at the gym. Take care of them.

Plastic bags. Most gym have plastic bags available in the locker room, unless you belong to crappy gym, but just in case, throw a few cheap supermarket plastic bags in your bag. You don’t want your stinky, sweaty, wet clothes stinking up your bag, do you?

I also like to have a shaker, some protein and pre workout sample packets in my gym bag, just incase I forget or run out. It’s come in handy plenty of times.

Also, don’t forget to buy a lock. Most gyms don’t have locks for you, so that would suck if all your s*^t got stolen.

I also have a jump rope in my bag at all times. My gym doesn’t have them, so when it’s not crowded, I like to jump rope in-between sets on cardio and core days. It’s a great thing to have and it doesn’t take up that much room.

The bag itself is also very important. It needs to be comfortable and light but also big enough to fit everything. I have a puma bag that I bought at Equinox about 2 years ago. It’s great, but a little annoying because the strap sucks and it’s pretty uncomfortable. It does the job and fits everything. I recommend the lulu bags if you’re not strapped for cash. They are huge and very comfortable, but a bit pricey. But if you’re looking for something cheaper, you can go to any sporting goods store and pick up something sufficient.

Hope this helps. And if you think I’m missing anything, please hesitate to contact me because I probably don’t won’t wanna hear it.

Just kidding!

So, as I continue this trend, I want to share another amazing healthy recipe with you. I’ve been making this for the past 2 weeks and I love it.

I LOVE pancakes, especially syrup, and found an amazing recipe online for PROTEIN Pancakes. I put my own spin on it and it turned out amazing!

Here’s how I make it:

2 eggs (adds consistency)

2 egg whites

1 scoop of chocolate whey protein (Vanilla is good too)

1 scoop of cacao (Super food antioxidant that gives it a rich chocolate taste)

1 scoop of oats (Good carbs)

Pinch of cinnamon (Tigers hate cinnamon, they love pepper)

A few drops of skin milk to add some fluffiness (not a necessity)

You can then blend it all together or whisk away in a bowl. Whichever is more convenient for you.

When it’s all said and done, I like to add some greek yogurt and bananas to the top of my pancakes. I also use low sugar/carb grade a maple syrup that I got from whole foods. Now remember, its still pretty high in sugar (17 g per serving) so be gentle on it.

It’s a great breakfast and/or post workout meal. I make mine with about 40-50 grams of protein, not including the greek yogurt topping.

That’s enough. I’m starving now. Gonna go make me some pancakes!

Until next time…

Peace. Love. Protein @CP

@AndrewBrauny

The Brauny Take

The Brauny Take

 
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Posted by on February 13, 2013 in The Brauny Take

 

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Are You Spring Break Ready?

Hello people.

So, in honor of the super bowl and the ridiculous amount of wings and beer you all consumed on that given Sunday, I am going to start my spring break diet/workout with y’all. It’s NEVER too early for beach season.

Now, this spring break segment is not going to be covered all in 1 shot. It’s a process. Each section will be written as you progress and keep up with my plan. It’s supposed to get harder and harder as the segments go on, so keep up, if you can.

Let’s get started.

It is SOO important to have a workout and food schedule. You want to be organized and aware of what you’re doing each and every day. Try and write out a schedule each and every Monday. Kind of like a food/workout log. Record what you eat and do at the gym. Keep the same workouts for a few weeks and then switch them up to confuse your muscles. Record what you eat at every meal. Make up a points system and set a goal for the day/week. Make a game out of it.

Spring Break Ready!

Spring Break Ready!

No one said this couldn’t be fun!

Try and be consistent with your meal plan. Stick to a light breakfast (fruits, yogurt, egg white, protein shakes) and take your vitamins. Then have a nice snack in between meals (fruit, nuts). For lunch you want to also keep it light. A salad or fruit platter. Maybe even some greek yogurt and granola. Mix it up so you don’t get bored but keep it within your limits. You can cheat here and there but if you’re dedicated on that “spring break body” then id think twice before engulfing that chipotle burrito. Between lunch and dinner, I like to sip on some coffee and nibble on a banana. Both are filling and give me energy to workout and last me until dinner. You can also sip on a protein shake and blend the fruit in it if that floats your boat. Protein bars are not my favorite for this time. They hold too many calories and carbs. Most of them aren’t great for snacks. They make for good meal replacements if that’s what you want, but not snacks. But that’s just my opinion. Dinner is my favorite. I usually start off with a protein shake on my way back from the gym and enjoy things like turkey burgers (no bun; 1 piece of whole wheat or rye bread, if that), roasted chicken, london broil, and salmon. Try some variations, and get on a consistent schedule with your meats. Try to stay away from red meats. You can have them from time to time because you need the iron, but I’d limit it to about 2-3 per month. It’s sometimes very high in fat.

That’s just a general diet plan. I’ll get into more depth another time.

For this blog I’m only going to start to go into the workout routine and give you some pointers in order to get the best results. Like I said before, this is the first of many spring break workout blogs. You need to build up and earn the next level of this blog.

First off, the name of the game is CARDIO. I’ve said this before. If you want to shed some lbs, the only way you’re going to do that is by stepping up your cardio game. And NO I don’t mean the elliptical or stair master, I

Beach Body

Beach Body

mean HIIT (high intensity interval training) and cross-fit. Mix in some of those routines into your everyday workout. You want to keep your heart rate up because that’s the only way you’re going to burn fat. Yes you can run on the treadmill, but mix it up. Play with the speed and incline and don’t just run at the same incline for 20-30 minutes; Jog uphill, then run. Alternate the speeds. Mix in some jump rope as well. I like to jump rope in between sets sometimes. It keeps my heart rate going and feels incredible!

Next you want to focus on strength and interval training. It’s the best if you want to see long term results. It will help make your muscles and bones stronger while increasing your metabolism. If you need help figuring out which strength and interval trainings are good for you, then look them up. I’m no guru. (Lazy piece of ^#*@)

Don’t waste your time doing ineffective moves. You don’t need to do 100 crunches in order to get rock hard abs. That only works 1 section of your abs. You need to focus on your abs as a whole, this goes for every muscle group, in order to get the best results. Mix up your exercises. Confuse your muscles, but allow them the proper rest.

For your abs, try the stability ball plank, woodchoppers, bicycle, and mountain climbers. These will help target your entire mid section. But don’t just limit your routine to these. For arms try triceps dips, overhead press, bicep curls and lateral raises.

Want more? Your gonna have to wait….

Try group classes like Soul cycle, Billy’s Boot Camp, yoga, CrossFit. They all have their pros (and con$). Exercising with a group can be fun and motivating. Its something new and different from what your usually use to. Don’t be a baby, try them out. I guarantee you’ll have fun

Before I go, I want to share another recipe with you guys. It’s amazing. I’m going to attempt to cook it this week.

Its Mac and Cheese style Cauliflower! Only 273 calories, 16g of protein, 16g of fat, 18g of carbs and 6g of sugar. When prepared the right way, it’s a great post workout meal.

8 cups of cauliflower florets

2 tbs of butter or margarine

3 tbs of flour

2 cups of low-fat milk

1 garlic clove minced (1 tsp)

2 cups of reduced fat Cheddar cheese (or any cheese you want. I recommend Edam cheese)

½ cup nutritional yeast

1 pinch of cayenne pepper

2 egg yolks

1 ½ of fresh whole wheat breadcrumbs

Preheat oven to 350 degrees F. Bring large pot of salted water to a boil and add the cauliflowers and boil 5 to 7 minutes. Drain, reserving 1 cup cooking liquid, and set aside.

Melt the butter in the same pot over medium heat. Whisk in flour, and cook for 1 minute, stirring. Mix in the milk, garlic, and reserved cooking liquid and cook for 7 to 10 minutes. Remove from heat, and stir in cheese, nutritional yeast, cayenne pepper and eggs until cheese is melted. Fold in cauliflower.

Coat a 13 x 9 inch baking dish with cooking spray. Spread the cauliflower mixture in dish, and sprinkle the breadcrumbs. Bake for 30 minutes until crisp and brown. AND THEN ENJOY! If you get a chance to make it be  sure to upload it on facebook or twitter and tag @campusprotein and @andrewbrauny!

Use these to reach your goal FASTER

Use these to reach your goal FASTER

Well, I’m done,

Until next time…

Peace. Love. Protein. @CP

@AndrewBrauny

Sources: AndrewBrauny, YogaJournal, HerCampus

 
2 Comments

Posted by on February 5, 2013 in The Brauny Take

 

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