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Multi-Dimensional Strength Training Starts Now

My routines are a mind-fucking, physical challenge that will get you to do things you never thought your body was capable of doing, and you’ll feel a high better than any drug.

Last week, I introduced my origin story. Today’s post will show you what my fitness side is all about. I’m going to start you off with a Five-Day-Split Workout Plan of my choosing and then I’ll provide an excerpt from my Workout Handbook.

Multi-Dimensional Strength: my correct theory that will improve everything in your fitness

It’s wrong to define strength as how heavy a person can lift. Strength deserves to be a broader concept that grasps FITNESS IN ITS ENTIRETY:  heavy weights, but also lighter to middle weights, cardio, endurance, stamina, conditioning, mentality, pound-for-pound power, and more.

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Back in the BigBerg days, weighing-in at roughly 200lbs of saturated fat, my strength was one-dimensional: lifting heavy weights for low repetition. After a few pats on the back, nobody gave a shit that I used 5 seconds of energy to bench 300lbs for just one rep.

But today, weighing-in at roughly 160lbs of lean muscle and low body fat, I’m a professional practitioner of Multi-Dimensional Strength. I’m pound-for-pound the strongest I’ve ever been, while also able to run like hell. Most prominent lifters suck at running, and I’m proud not to be a member of that club. 

Follow my lead to become the next Hulk and know that you’re better off better at everything than good at just one thing.

Routines

Below is a sample Five-Day-Split workout plan. Do all five workouts in order, each on a different day, and then start over from the beginning. Do your best, and do what you can. This is the real deal. Perform each lift back-to-back for the specified number of rounds, resting 60-90 seconds between each round. The numbers next to each lift are the reps, given either at a range or strict number, correlating with however many rounds there are.

I cannot sit and type explanations for each lift. I assume most of you reading will understand most of the lifts, but if not, they’re easy to lookup. A rest day is okay, but do not rest two days in a row.

Five-Day-Split

 

Workout 1: Back & Triceps

  • 6 Round Circuit
    • Standing Bent Over Underhand Bar Rows: 25-30, 15-20, 12-15, 12-15, 10-12, 10-12
    • Lat Pulldown Machine 15-20, 15-20, 12-15, 12-15, 10-12, 10-12
    • Standing Bent Over Dumbbell Reverse Flies 10-15
  • 4 Round Superset:
    • Weighted Dips 10-15 (hold a dumbbell between your ankles and dip slightly below a 90-degree angle)
    • V-Up Crunches holding a Dumbbell 20
  • 4 Round Circuit:
    • Bar Reverse Skull Crushers 10, 10, 15-20, 15-20
    • Bar Close-Grip Bench Press while Holding a Straight, 45-Degree Angle Leg Lift 10-15
    • Wide V-Bar Row Machine 10-15
  • Run 4 Miles (Just get the distance and try not to walk)

 

Workout 2: Legs

  • 6 Round Superset:
    • Bar Deep Back Squats 8-15 (you better squat below 90-degrees)
    • Leg Curl Machine 8-15
  • 4 Round Circuit:
    • Bar Alternating Backwards Lunges 8-12 each leg (16-24 total)
    • Leg Extensions Machine 15, 12, 12, 10
    • Seated Calf Raise Machine 10-15
  • 3 Round Superset:
    • Kettleball Swings 20
    • Weighted Situps on Decline Bench 20-30 (hold a plate along your chest)

 

Workout 3: Shoulders & Traps

  • 6 Round Circuit:
    • Standing Bar Overhead Press 15, 12, 12, 8, 8, 15
    • Standing Dumbbell Front Raise 20, 15, 15, 10, 10, 25
    • Standing Dumbbell Shrugs 10-15
  • 4 Round Circuit:
    • Straight Bar Shrugs 10-15
    • Standing Dumbbell Side Raise 10-15
    • Standing Dumbbell Military Press 10-15, 10-15, 10-15, 25 
  • Run 3 Miles

 

Workout 4: Chest & Biceps

  • 5 Round Circuit
    • Dumbbell Incline Bench 25, 8, 8, 8, 20 (HIT YOUR CHEST)
    • Standing Dumbbell Straight Curls 20-25, 8-12, 8-12, 8-12, 20-25
    • Dumbbell Flies on a Ball 25, 8-12, 8-12, 8-12, 20
  • 5 Round Superset
    • Standing Straight Bar Close-Grip Curl 8-15
    • Dumbbell Bench lying on Ball 8-15 (HIT YOUR CHEST)
  • 5 Round Superset
    • Standing Dumbbell Hammer Curls 12-20
    • Standing Underhand Cable Flies 12-20
  • 4 Round ABS CIRCUIT
    • Lying Down Leg Lifts with Dumbbell between Ankles 20
    • Cable Crunches 20-30
    • Slow Crunches on Ball 30-50

 

Workout 5: CARDIO DAY

  • MINUMUM of 45-Minutes of Straight Cardio…..this is where I do long runs (17 miles next week). I recommend you do my version of HIIT, which is high intensity interval training by jogging and running. Do your best not to walk, because we walk enough throughout the day (like me walking to class), so why incorporate that in our workouts? 

…………….

 

Excerpt From LeanBerg’s Workout Handbook

  • PROTEIN, PROTEIN, AND PROTEIN. Gold Standard Whey is an awesome, affordable post-workout product. Drink 1-2 servings of that shit immediately after every workout.
  • PRE-WORKOUTS HELP. Many of my workouts start as early as 4:45AM. C4 is the most well know pre workout out there and has helped me get through those drowsy mornings. Also, rumor has it that Campus Protein came out with their own pre workout
    $20.00 for a Month Supply!

    $20.00 for a Month Supply!

    thats even better than C4 (had to do it lol).

  • CREATINE HELPS BUILD MUSCLE Cellucor and Muscle Pharm both do a great job with their products.  But if you don’t do your cardio while taking creatine, you’ll become a tubby, overly bloated weirdo.
  • ARM DAYS ARE FUN, but they’re easier workouts. Don’t heavily rely on them.
  • CHEST DAYS ARE REST DAYS, because working out while lying down is still resting. I’m lying down during naptime too.
  • ALL HAIL LEG WORKOUTS, but they’re also good to pair with shoulders so you can add presses to your squats, lunges, and split-squats.

 

  • SUPERSETS, CIRCUITS…OH MY GOSH! Single-set lifting is too easy. You just pick shit up and put shit back down, whereas my style produces Multi-Dimensional Strength.
  • DON’T WORRY ABOUT WEIGHT. Gains will come.  Producing gains with higher reps is indeed more difficult, but also more awarding with definition and muscles that actually pop out.
  • FOCUS MORE ON MID-HIGH REPS. Reps are Thor’s hammer in directing the body’s shape and composition. Don’t be one of those fat, 1-rep max lifters. Those guys really look like disguised donut gurus rather than physically fit.
  • INCORPORATE EVERY-GODDAMN-THING IN SOME WAY. You name it, and I do it. I had a dream that all kinds of workouts were treated equally, and now that dream is part of my reality While I just said to focus more on mid-high reps, adding in lower reps is good to mix things up or create rep pyramids.
  • LIFT EVERY SET TO FAILURE. Don’t ever stop when you can do more reps. You need full fatigue to get the best results.
  • DO YOUR CARDIO, BECAUSE LIFTING SHAPES YOUR BODY WHILE CARDIO SHAPES YOUR CONDITIONING! I’d have a lot more body fat if I did everything I do now minus the cardio. Cardio is the Holy Grail, and running is God.
  • DON’T NEGELCT YOUR ABS. Too many people say lifting works enough of their abs, but that’s false. It’s usually the people with no abs saying that. The best way is either by an abs circuit/superset or including abs within lifting circuits/supersets.

 

  • WEIGHTED ABS > CRUNCHES.  Treat your abs like you treat any normal muscle, and they’ll respond by showing more. My biceps are not going to bulge out if I do air bicep curls.
  • To have Multi-Dimensional Strength, hold tightly and grasp onto the most important formula of the day:

CONDITIONING > STRENGTH, and that’s the bottom line because LeanBerg (not Stone Cold) said so.

…………….

Going ALL IN is a commitment, so EMBRACE THIS SHIT.

I’ll see you next Wednesday when I detail stuff that I feel like detailing. I don’t know what yet, but I promise I’ll know when I know. Best of luck to anyone who begins the Five-Day-Split. Stick to it and you won’t regret it.

Do not forget where you came from, but always strive to get better! – Leanberg

Before/After

Before/After

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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

 
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Posted by on February 5, 2013 in The Brauny Take

 

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The Resolution AFTER New Years…

Well…… I’M BACK!

Hope you’ve missed my witty remarks and sarcasm.

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In light of the New Year, I think it’s appropriate to address some of the most popular New Year’s resolutions and some tips to help keep your fat asses motivated.

New Year’s resolutions are a bit like babies; they’re FUN as hell to make, but extremely difficult to maintain. I read that about 75% of people stick to their goals for at least a week, and less than half (46%) are still on target for about five months. Most just go back to old habits.

 

Which percentage do you want to be?

That’s what I thought!

Don’t worry, you’re in good hands.

So some of the healthiest and most popular New Year’s resolutions are as follows:

1)    TO LOSE WEIGHT: This has to be the most popular new year’s resolution ever. Come January 1st, gyms and health clubs are PACKED! (I HATED/LOVED it.) People are getting their resolutions started and trying to change their lifestyles. In order for you guys to keep yourselves motivated, you need to always think back and reassess your resolution daily, preferably in the morning or before you work out. SELF-MOTIVATE yourself! Take an upper, pre workout, or something that gets you going. Don’t give up. Little things help along the way as well. Take a before picture to look at and KNOW that your after picture will be that much closer. KEEP IT UP

2)    QUIT SMOKING: Probably one of the most difficult and common resolutions. But if you want a healthy lifestyle like me, you’re going to need to quit smoking. First off, it’s disgusting and a HUGE turnoff. It’s also pretty bad for you and your lungs. Try running 3, 2 or even 1 mile with smoker’s lungs. Good luck! There’s so many methods out there to help you quit. Seek out the best one for you and do it! No one ever said it was going to be easy.

3)    SAVE MONEY: Saving money by making healthy lifestyle changes. Walk or ride a bike to work instead of taking a car, cab or subway. Try working out at home instead of joining a gym. Buy limited items from Whole Foods. There’s always ways to save money. Think about what’s important to you and what things you can cut back on and live without.

4)    CUT YOUR STRESS: Yoga is a big reliever of stress and anxiety, but also, try getting at least seven hours of sleep each night. Might be tough, but it’s a must! “Relaxation, sleep, socializing, and taking vacations are all things we tell ourselves we deserve but don’t allow ourselves to have”-The Super Stress Solution. Try some breathing or meditation exercises. It might help.

5)    VOLUNTEER: Try helping out a local soup kitchen or school drive. Anything to help involve yourself in the community and give back a little. It’s a good feeling to volunteer and help people that are less fortunate then you are. It may also be a great stress reliever.

6)    CUT BACK ON ALCOHOL: This is a big one. Not always the most successful one, but pretty popular. This one should be done in moderation. Try decreasing your alcohol intake one drink at a time. Gradually 14180_2171996384163_508584222_ndecline your intake day by day or week by week. It’s a process. Chronic heavy drinking boosts your risk of liver and heart disease, hypertension, stroke, and mental deterioration, and even cancers of the mouth, throat, liver and breasts. Ya, I know. Intense right? Sorry, but it’s the truth. It also goes straight to your belly!

7)    GET MORE SLEEP: This is a huge stress reliever. A typical person needs about seven to eight hours of sleep per night. It’s important to get just that! A rested body is a healthy body.Or…you can try ZMA! Best sleep of my life! And I got CP to even sell it (coming to CP this January)

8)    TRAVEL: Relax and enjoy the rewards of vacation time. Show off that body that you’ve been working on for months! Enjoy your loved ones and let loose. “It makes you feel rejuvenated and replenished.”

So those are some of the most realistic and popular resolutions that I know of. Don’t set a unrealistic goal. You want to set something that you know you can do. Plan ahead and put together a plan that helps you along the way. Have a specific daily goal so that you keep yourself on track!

It’s very important that you stick to your goals so you don’t slack and give up your resolution.

I believe in you! (HA HA)

It’s a new year. 2013 baby! LET’S GO!

64609_4619152834388_1410096648_nPeace. Love. Protein. @CampusProtein

@AndrewBrauny

 
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Posted by on January 15, 2013 in The Brauny Take

 

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BROga: A Downward Facing Blog

Yoga.

Gentlemen, you might think this post isn’t for you… However, I’m here this week to change your preconceived notions about the practice. Let’s call it BROga.

I’ll admit it, the idea used to scare me. My first time was weird and uncomfortable, but the more I practiced, the more secure I felt.

Try new things, guys! Unfamiliar physical activity confuses your body; this is a GOOD thing. Activating different or unused muscles helps your body grow and become stronger.

Your body is an instrument, and you should play with it! (Not like that, you pervs…)

Benefits-of-Hot-Yoga-for-Men[1]

Anyway, moving on.

Before I delve into the whole yoga process and its benefits, I’ll give you first-timers some need-to-know background. Listen up newbies.

  • Yoga is an ancient practice that has existed for centuries. It is not a fad. And although people may practice “religiously” and certain aspects of yoga are meant to be meditative and spiritual, it is NOT a religion.
  • Do not sit in the front row. Let’s face it: you’re going to suck at anything when you are trying it out for the first few times. Don’t put unnecessary pressure on yourself, and don’t make yourself a spectacle. Grab a spot near the back or off to the side.
  • Take a breather if you need to. No shame in catching your breath and grabbing some air. Many instructors will instruct you to take rest in “child’s pose.” Consider this your opportunity to puss out while still looking like you kind of know what you’re doing.
  • “Block” if you want to. Grab one or two of the wooden or foam blocks for support. Blocks are not just for “beginners”, but also for those of us who aren’t as flexible as others (No shame in that).
  • Hydrate, especially if you are considering trying hot yoga. It gets extremely hot (over 95 degrees) and very slippery. Have at least a bottle or two of water before your class, and drink profusely afterwards to replace all of the water you lost during the class. It’s very important!
  • Make sure you bring a towel with you. It gets pretty hot and steamy in there, and you’ll want to avoid slipping on a sweaty mat.
  • Wear comfortable clothes. (Less is more!)

I’m very big on “hot” yoga, specifically Bikram Yoga. Classes are often titled “Power Core” or “Sculpt” yoga, which usually offer variations of the Bikram sequence.

First, let’s address what Hot Yoga entails. It’s basically yoga in a sauna. The room is heated to anywhere from 95 to 105 degrees. Bikram is a series of 26 postures, each performed twice. Hot Yoga is excellent for burning calories and losing weight. One can burn up to 600 calories in a single class! Practicing regularly also helps you build up a shit ton of stamina. The hot, steamy environment improves muscle pliability, making you more flexible. For those of you who can’t touch your toes, try hot yoga. You’ll get closer and closer every time, I promise.

Guys, for simplicity’s sake, I’m not even going to get into the Ashtanga sequence. Too many poses. Let’s just master Bikram first. Baby steps to child’s pose.

Thanks.

Power (core) Yoga can be done in a heated or normal environment. I like taking it hot because it not only burns more calories but it loosens up your muscles and joints so you don’t pull anything (take caution, however, because you might feel more flexible than you actually are…don’t push it too far). It feels amazing though. “Core” yoga is Bikram with a little more emphasis on the core muscles (abs). Yoga classes might be titled differently from place to place, but I’m sure they are all beneficial in some way.Eagle-Pose[1]

The next yoga class that I LOVE to take is “sculpt”. Sculpt is yoga-based, but definitely less traditional and may not be offered everywhere. Sculpt basically incorporates yoga with weights. Usually it is not done in a hot room (wouldn’t want to slip and drop your dumbbells). You use lighter weights to help sculpt your body with your poses. It’s a great core and balance workout as well. Try it out. I’m sure every guy will love it. Adds some masculinity to the class.

Now that I’ve told you about some of my favorite yoga classes to take, let’s go over some of the benefits that yoga has to offer us men.

  • First off, yoga works the entire body. It activates every muscle, joint and organ. Yoga poses are designed to help oxygenate the blood, which creates more energy when you finish the exercise as opposed to depleting the body of it. You work every system.
  • Next, yoga has its benefits in the bedroom as well (read my previous blog, “Sex and the Gym” (for reference). For example, Eagle pose is a posture that sends blood and oxygen to the sexual organs. Chicks dig good balance. There are dozens of poses that would come in handy when you’re trying to impress a female.
  • No man is too big or too small to participate in yoga. Yoga will push your personal boundaries by increasing your flexibility, endurance, and muscle tone. I promise you it will only help.
  • Soreness? What’s that? Yoga significantly decreases muscle soreness. When muscles fatigues, they build up with lactic acid, creating soreness. Yoga stretches and releases this tension. Runners especially feel this particular benefit of yoga.
  • Distracted? Try yoga. Yoga is known to train your focus. With its mixture of mediation and breathing exercises, yoga targets the brain and helps relax the body and the mind.
  • Yoga, especially hot yoga, flushes your system. The high heat in a hot yoga class helps your body shed toxins and helps enhance your immune system. It creates an “artificial fever” in the body, releasing unwanted substances through sweat.
  • Last but certainly not least, yoga balances the mind. It brings one into a sense of mental clarity and focus. Yoga takes you into a different world where you feel more grounded and self-aware. This awareness helps you feel at ease and allows you to cope with the stressors of everyday life.

6344_2344126167372_1385937303_n[1]

There’s really nothing more I can say to convince you that yoga…excuse me, BROga…is worth trying. Just one warning, once you fall in love with hot yoga, DON’T ABUSE IT. Too much exposure to high heat is not good for the body. Limit your newfound obsession to once or twice a week.

And if for no other reason, yoga is a great place to meet chicks… or at the very least, stare at them in spandex 😉

Until next time…

Peace. Love. Protein. @CP

@AndrewBrauny

 
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Posted by on December 11, 2012 in The Brauny Take

 

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Thanksgiving Fat to a December 6-pack.

In light of Thanksgiving, I am going to explain how you can shed that overstuffed belly in order to look your best for December vacation, that’s if you choose to go on a much needed beach vaca (It’s what I’ll be doing… These abs need some sun).

In order to shed that turkey weight, you fatty, you’re going to want to get back into the gym as soon as possible. Start nice and slow and get back into the grind of things. I know its tough because it’s the winter and therefore little motivation to workout and look good. I get it… It’s a drag to venture to the gym in the cold. I hate it as well, but I do it because I want to keep in shape and look good for when beach season eventually comes around. I use that as my motivation. Take a pre-workout with a shit ton of caffeine if you have to. I don’t care how you motivate yourself, just do it!

You need to workout for 35-50 minutes in order to lose weight, according to the American College of Sports Medicine (ACSM) research. Any exercise that gets your heart pounding will burn calories and aid in accomplishing your goal. Choose between walking, running, dancing, or cycling and commit to it. Keep track of your time and goals and stick to your schedule!

Next, you want to incorporate strength training into your workout routine. Choose something basic that targets different muscle groups each day. I like to work isolated muscle groups each day. It gives me more time to focus on each muscle group individually and enhances my goal results. Consistent strength training increases muscle mass, which in turn increases your metabolism… that, my friends, is a “scientific fact!”

You definitely want to GET RID of all the holiday junk food you have stashed in your house and substitute it for more nutritious food choices. Focus on low-fat, low-sodium foods. The majority of your diet should be fruits, vegetables, lean proteins and complex carbohydrates. AVOID high-fat, high-sugar, pre-packaged or processed items. Cutting down to smaller portions of your current diet is another easy way to make a change. It’s suggested that you should eat 5-7 smaller meals a day, rather then 3-4 big meals. This pattern is proven to increase your metabolism. Just be careful what you put in that mouth of yours. Follow my diet plan and you’ll be beach-ready in no time!

The last step is to cut out ALL of that high-calorie beverage shit. HUGE weight gainers are all of those celebratory beverages and holiday cocktails that are all usually extremely high in calories and sugar (eggnog, dessert wines, etc.) These drinks add up calorically and show up almost immediately as fat around your mid section, so there’s no hiding it. I will notice if you’ve been cheating, so don’t even try.

You have my permission to cheat a bit from time to time, but don’t insult me by abusing the privilege.

Additionally, these high-calorie, high-sugar drinks add little to no nutritional value to your diet. Replace all of this crap with WATER. Staying properly hydrated helps to decrease bloating and provides aid for your weight loss goals.

BUT… if you MUST drink, try some of these low-calorie, low-sugar options.

White/Red Wine: about 70 calories per serving with less than 1 gram of carbs and no fat.

Pabst Extra Light Low Alcohol:  67 calories per 12-oz serving (“Best low-calorie beer”)

Miller Genuine Draft 64: Just 64 calories per 12-oz serving (“One of the lowest calorie beers available”)

Bourbon: 64 calories per 1-oz serving. Recognize that you are adding a ton of calories if you add a mixer. Instead, use diet soda, tonic water, or another low-calorie mixer (that is, if you’re a wimp and can’t drink it straight).

If none of the aforementioned options appeal to you (listen up ladies and girly-men), you can also choose from the wide variety of beverages offered by SkinnyGirl:

White wine: 100 calories per 1 serving

Margarita: 38 calories per 1.5 fl oz

Sangria: 132 calories per 1 serving

Vodka: 75 calories per 1.5 fl oz

White Cranberry Cosmo: 34 calories per 1 serving

White Peach Margarita: 37 calories per 1 serving

Anyway, enjoy the holidays and remember to cut down your portions and stay away from those sugary drinks!

Have fun!

Peace. Love. Protein @CP

@AndrewBrauny

 
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Posted by on November 27, 2012 in The Brauny Take

 

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Brauny’s Take 6: CHEF Braun

Are you a healthy eater?

Do you cook yourself meals everyday?

Well if you do both of these, like me, then I permit you to continue reading. If not, you’re a terrible person and you don’t deserve to read any further.

I’m kidding…

This week I’m going to talk about easy and healthy recipes to make for breakfast, lunch, and dinner. Every day, I cook two meals for myself: the same breakfast and various dinners. Both meals are healthy and extremely easy to compose.

First meal of the day: breakfast. Every single morning I prepare egg whites and a piece of whole wheat or rye toast with almond butter and jelly on it. (TIP: Rye is actually preferable because there are no traces of white flour in the dough.) I follow with Greek yogurt and granola, sometimes a protein shake to top it all off. It’s a very filling breakfast and effectively sets up my metabolism for the rest of the day. When I’m in a rush, I have a bowl of puffins with a banana and Greek yogurt. It’s still very good and filling, but not my number 1 choice. Breakfast should be eaten within two hours of waking up in the morning. I usually eat breakfast between 7:30 and 8:30AM during the week, which turns into noon or 1PM on the weekends (let’s be realistic here.)

Some easy and healthy snacks for in-between meals include protein bars, shakes, fresh fruit, and my absolute favorite: hummus with pita chips or celery. Celery is great because it is comprised of nearly 98% water, but serves as a pretty filling snack. Most of these items can be taken with you as you start your day, whether you’re on your way to work or to do whatever else you unemployed losers do with yourselves.

Now on to lunch. Lunch is pretty much the same every day for me. It consists of either of the following things: A salad topped with grilled chicken, or a whole wheat/rye sandwich with tuna or chicken. Depends on the day, how I’m feeling, and what I’m in the mood for. I usually eat lunch between 11:30AM and 12:30PM. Because I eat breakfast so early, I get hungry for lunch on the earlier side. Lunch shouldn’t be that big because it’s sandwiched (pun intended!) in-between two small snacks. Keep it light and fresh. Simpler is better when it comes to lunch, but make sure there is some sort of PROTEIN present. Did you not hear me…I Love PROTEIN. Protein is important to keep you going until your next meal.

Dinner time! Dinner is my favorite meal because it’s when I get to go CRAZY! I usually eat dinner right after I work out, so I am super hungry. I love to experiment. I usually stop by Whole Foods on my way home from the gym to pick out a few key ingredients and get really creative.

Now I usually don’t release my dinner recipes to the public, but I’ll share three of my favorites here. Be thankful!

The first is an all-time favorite. It’s grilled salmon—with a sweet and spicy twist.

½ teaspoon of brown sugar

½ teaspoon of chili powder (or use cayenne pepper for even healthier choice)

a pinch of kosher salt and black pepper

Combine spices in a small bowl

Rub mixture over a 4-6 ounce salmon filet. Grill for 6-8 minutes, flipping halfway through. This is a very filling dinner, but feel free to add a few sides. I usually include sautéed veggies and some quinoa for the perfect finish. This dish is only 184 calories but it has 23 grams of protein, 6 grams of carbs, and only 1.1 grams of saturated fat (7g fat). It’s a very healthy meal for after a workout. Try it! Tell me what you think.

The next recipe is another classic: Balsamic Grilled Chicken, inspired by the balsamic steak from of my favorite restaurant, Acqua al 2 in Florence.

Start with at least 4 boneless, skinless chicken breasts.

Use 1 tablespoon of olive or canola oil,

½ teaspoon of salt,

¼ teaspoon of black pepper

For the balsamic sauce:

3 tablespoons of chopped basil

1 tablespoon of balsamic vinegar

1 tablespoon of chopped shallots

1 teaspoon of Dijon mustard

1 teaspoon of honey

¼ teaspoon of salt

¼ teaspoon of black pepper

4 tablespoons of extra virgin olive oil or canola oil

Turn on the grill or stove top before preparing the chicken, allowing adequate time for the surface to become hot. To prepare the chicken, pound it lightly. Grill the chicken for a total of 12 minutes, flipping at the halfway point. To prepare the sauce, combine all the listed ingredients in a small bowl. Whisk in the oil to mix them all, and then drip the sauce over the cooked chicken. This is a great meal that doesn’t require more than 20-25 minutes to compose. It’s packed with 40 grams of protein, 348 total calories, only 3 grams of saturated fat (19 g fat) and only 2.8 grams of carbs. This meal is also great over a salad or over quinoa or brown rice. Play around with it a little. It’s fun to be creative in the kitchen. ENJOY!

The next recipe is extremely easy. I make it all the time when I’m not in the mood to devote 25 minutes to making a meal. It’s very simple. All you will need is eggplant, portabella caps, and teriyaki sauce. Slice the eggplant into a few thin slices and marinate them in a bag filled with the teriyaki sauce and a pinch of salt and pepper. Do the same with the mushroom caps, then throw everything on the grill for 8-10 minutes. You can make a nice eggplant-portobello burger with a slice of rye or whole wheat bread. Throw some lettuce, tomatoes and onions on there to complete the burger complexion and add some sides to the mix as well. May I suggest some quinoa or veggies? It’s a quick, easy dinner that’s full of nutrients. I promise you’ll LOVE IT!

That’s all for this week.

Enjoy your meals!

Peace. Love. Protein. @CP

~@AndrewBrauny

 
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Posted by on November 20, 2012 in The Brauny Take

 

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Brauny Take 5: Zombiegeddon

I just want to start off with saying I hope everyone stayed safe these past weeks. My prayers and thoughts go out to everyone and anyone who was directly affected by Hurricane Sandy.

So I’m dedicating this week’s Brauny’s Take to New York/New Jersey and those in need during these trying times.

I also want to mention that my roommate and I are doing no-shave November in honor of Hurricane Sandy and are making weekly donations to the American Red Cross. You can participate as well by going to redcross.org or by texting REDCROSS to 90999 to give $10 to the American Red Cross Disaster Relief. It’s for a great cause. You can also check our weekly facial update by following me on Instagram (AndrewBrauny).

So, during the entire hurricane week, my roommate and I were praying for a zombie apocalypse. We have been obsessed with The Walking Dead, which has turned us on to countless zombie movies. During and after Sandy, we were walking the streets of downtown Manhattan and the atmosphere appeared perfect for a zombie takeover. Everything was dead and a mess. The city was in shambles: people panicked, fearing their impending doom. The supermarkets were empty, and the bars were lit with candles and flashlights.

Day in and day out we were (and have been) praying for a zombie attack (a particularly realistic next step, don’t you think?).

Then it came to me.

My next blog post would be a guide to surviving the zombie apocalypse. (I’m sure you could implement these tactics in the case of any real natural disaster, I just think a zombie apocalypse would be f$#*in awesome!)

In this “guide”, I am going to include the following;

1) A workout routine to ensure adequate fitness for survival against zombies

2) How to gain and sustain enough stamina to outrun and fight off zombies

3) What supplies you should carry at all times

4) And what NOT to do (just incase you’re a moron and haven’t seen enough zombie movies.)

Those are basically the only things worth mentioning, but feel free to comment and add your own if you think you know better (odds are I’m more knowledgeable than you are when it comes to this type of scenario.)

The name of the game when it comes to surviving a zombie apocalypse is CARDIO! Most of surviving relies solely on RUNNING and HAULING A$$. If you haven’t learned anything from zombie movies, it’s that the slow and weak (usually the fat) basically die first (unless you’re an overpaid actor/actress). If you’re going to want to outrun the zombies, you’re going to have to train using HIIT (High Intensity Interval Training). HIIT is all about speed. It incorporates very intense, rapid bursts of movement. This pattern builds your stamina and raises your heart rate quickly. It’s a great routine for someone who needs to be reactive and alert at all times.

Next, you want to be able to climb if you’re backed into a corner. You’re going to want to master pull-ups and lifting your own body weight. Other great workouts to practice include squats and dead lifts because they help strengthen your back and core, key for climbing and fighting off zombies. You’re also going to be carrying a lot of supplies on your back, so the stronger your back is, the better off you will be in the face of adversity.

Another great workout routine is the Spartacus workout, which can be found on menshealth.com. It’s a great full body workout that I’ve done a lot. Could prove to be beneficial during a zombie apocalypse.

If I were to condense my advice, I’d recommend CARDIO (miles on an inclined treadmill and stair-master) and back and core workouts above all else… that is, if you want to survive.

But who knows.

I could be totally wrong here… But what do you have to lose besides your life?

Now onto what supplies to carry on you at all times.

Besides the obvious guns, knives, and swords, I am going to inform you what OTHER supplies to carry on you at all times. Like, health and fitness-related items…duh.

After all, that’s what this blog’s all about.

I’ll start off with easy to eat, protein-packed foods to keep your energy up and keep you feeling full longer. I personally like Cliff bars. They taste soooo good and are pretty filling. But any protein bar would work. Try and make sure that they have at least 10 grams of protein and 30 grams of carbs. These keep you fuller longer. It also might be beneficial to keep some nuts and easy to eat snacks on you at all times. They are very convenient and filling. But most importantly, always have water on you……….so that you can fill your shaker and mix your WHEY PROTEIN SHAKE!

Didn’t think I’d leave that out, did you?

As if you’d actually have time to put together a protein shake in the midst of a zombie apocalypse……..…

Next time you’re looting a supermarket, try grabbing some pre-made protein/energy drinks. They should keep you full as well and should keep you up and going. I recommend Redline… a great energy drink to keep you going against those zombies.

Now, really the only thing you shouldn’t do during a zombie apocalypse is GET YOURSELF KILLED. Avoid populated cities and enclosed unfamiliar areas.

But, who are you kidding? Just go watch The Walking Dead! It’s contagious and addicting. Have Fun!

Well, that’s all.

Hope you enjoyed this ridiculous blog!

Until next time….

Peace. Love. Protein! @CampusProtein

~@AndrewBrauny

 
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Posted by on November 13, 2012 in The Brauny Take

 

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