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Chest Day Rest Day

“Lie down on this bench and push that bar upwards.” That’s a chest day for y’all, and those are actually great instructions for most chest workouts.  

 (Be a bodybuilder, not a weightlifter video)

While necessary for a strong physique, people often overuse chest days, leading to a disproportionate body. If your chest is stronger than your back, Disney fanatics will worship you as The Hunchback of Notre Dame (too mean?).

 

Chest workouts are easy with their lack of conditioning prerequisites, since it’s not hard to push something while you’re lying or sitting down. Whether done with free weights or by a machine, flat, incline, and decline bench presses require that resting support. The same goes with pectoral fly exercises. A lot of people perform standing cable fly variations, but that’s shitty if it’s the one I have to refer to as “the standing chest exercise.” 

 

People seem to measure each other’s strength by how much a person benches. That’s completely false. Even though I’m Jewish, I hope for next Christmas that Santa will shut those people up. Most fat people can bench more than me, because they’re fat and heavy. Simply put, fat people bench a lot, because they’re fat and heavy. Their bodyweight/bench ratio sucks, though.

 

Bench pressing is a narrow lift, hitting mostly chest, while indirectly working shoulders and triceps. Full body lifts, such as deadlifts, squats, and STANDING rows, demand more physicality by also requiring your back, quadriceps, hamstrings, shoulders, arms, traps, and core.

 

This is all because Chest Day is a Rest Day. I’m living proof of that. Overloading chest workouts is a fantastic idea for lazy people like BigBerg.  A couch potato can bench press while being a couch potato. Rest on a couch or a bench…it’s still resting!  

 

GreenbergRippedPicBut when done right, chest days can enhance your physical abilities. So allow me the honor of sharing just a few of my dos and don’ts for chest workouts, followed by two different chest-working routines.

 

Chest Days Should Not Be Your Focus

 

There’s a time and place for chest days. Registering for chest workouts should be done for the same reasons why college students register for blow off classes: they’re easy credits to earn and help ease the steam as you exercise your mind in the difficult classes.

 

Chest day is a blow off day and should be utilized to recover from the more difficult days, while earning some extra, easier workout credits at the same time. My favorite time to work chest is the day before longs runs, such as my 17-miler last Sunday (7:36 minute per mile average, baby). This allowed me to still workout the day before running, while also resting most of my body. You can do the same thing with arm workouts, but you know that already.

 

To toughen up chest workouts, take advantage of fatiguing that upper body by circuiting the hell out of your chest lifts, coupled with pushup variations. I prefer 8-15 rep-ranges for my chest workouts. If that’s a no-go due to your hard-on for heavy lifting, make rep pyramids, such as 15, 10, 6, 6, 10, 15.  

 

The 90-Degree Form IS More Bullshit Than Actual Bull Shit

 

Today, you’re going to end that “bring the bar 90-degres down” crap. Why the hell would you do anything halfway? Half-ass form will lead to half-ass results, and you will not be satisfied. It’s like driving to Potbelly to purchase a chicken sandwich for lunch, stopping midway, saying, “fuck it,” and then driving home without that lunch. 

 

So take those presses down to your chest every single time, unless there’s some injury or medical reason (that’s my disclaimer). This may require dropping the weight, but do it right and you’ll be seeing those gains in no time. Plus, you’ll look better!

 

Bouncing The Weight On Your Chest Is Bad News Bears

 

Bars and dumbbells are not bouncy balls, so a lifter shouldn’t bounce it on his chest to gain momentum per each press. The hardest part of benching is pressing the weight from your chest to halfway up, and that unnecessary momentum disallows maximizing your strength. Rather, you want the kind of momentum that gets your ass in the gym nearly every day, not the cheating kind that bakes shit reps faster than an Easy Bake Oven. BOOM.  

 

Proper form increases difficulty and forces you to use lighter weight, but the results are better. So instead, touch the bar to your chest and pause for a second. By preventing yourself from bouncing the weight, your chest muscles will finally have the chance to press without assistance. Give your chest the opportunity it deserves, and it won’t let you down.

 

Pressing Like A Speed Demon Is Pointless

 

Applicable to any lift for any muscle, slow reps produce more pleasing results. I’m not going to cite stuff or bullshit you, because I don’t have data. But what I do have is knowledge from trial and error. Fast reps go in the error section, while slow reps go in the success section. Slow reps burn more, there’s more contraction, and muscles will build at substantially higher rate.

 

So when you’re pressing, count no less than 3-seconds down and then 3-seconds up. And for each pectoral fly, when you bring the weights in, hold it there for no less than 3-seconds. Soreness will be a bitch, but after a full recovery you’ll be stronger the next round of chest.  Don’t count this way every time, as you should mix it up every few weeks, but this count serves as a good base.

 

……….

 

Moral of the story: Chest Days make for good Rest Days. They’re useful, but not useful enough to become a priority. Don’t let your chest workouts mess you up. Do it right, nail your back, legs, and shoulders, focus on those full body lifts, and you’ll walk strong with a better posture than any chest day junkie.

 

Below are two sample chest workouts, one a solo chest day and the other paired with back. Expect some sort of leg workout rave next week. Until then, thanks for reading and go hit the gym. And man, I really don’t want to study for these fuckin’ law school finals.

 

Use your flaws in a positive way to exceed your potential – LeanBerg.

 

 

Chest and Back

  • 6 Round Circuit
    • Dumbbell Flat Bench Press while doing a Leg Lift with each Press 20, 15, 12, 10, 8, 6 reps
    • Standing Bar Rows with Overhand Grip 20, 15, 12, 10, 8, 6 reps
    • Lat Pulldown Machine 10-15 reps
  • 4 Round Circuit
    • Bar Incline Bench Press 15, 12, 10, 8 reps
    • Standing Dumbbell Rows with Underhand Grip 10-15 reps
    • Dumbbell Flies on Flat Bench 20, 15, 12, 10 reps
  • 4 Round Superset
    • Reverse Fly Machine 12-15 reps
    • Standing Cable Flies with Underhand Grip 12-20 reps
  • 3 Sets
    • Chinups till Failure (do as many as you can, then rest a minute)
  • Run 3 Miles (LOVE CARDIO BABY)

 

Chest Day Rest Day

  • 6 Round Superset
    • Dumbbell Incline Bench Press 12-20 reps rounds 1-3, then 6-10 reps rounds 4-6
    • Dumbbell Flies on Decline Bench 15-20 reps rounds 1-3, then 8-12 reps rounds 4-6
  • 4 Round Circuit:
    • Bar Flat Bench Press 10-15 reps
    • Abs – Weighted Lying Down Legs Lifts with HANDS TO SIDES, not under your ass (hold dumbbell between ankles) 20-30 reps
    • Pec Fly Machine 15, 10, 10, 15 reps
    • Abs – Frog Situps 30-50 reps
    • Diamond Pushups till Failure
  • As Fast As You Can (hit total number of reps as fast as possible, only resting when you absolutely must, and make sure to touch your chest to the floor each time)
    • Decline Pushups with Feet on Ball 100 reps

 

Before/After

Before/After

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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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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.

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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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Brauny Take: Gym Etiquette

So this week I’m going to talk a little bit about gym attire and etiquette.

Now, I know some of you don’t want to admit it, but you do care about how you look and act at the gym. I know I do. I like to look good and show as much skin as possible.

Juuust Kidding!

Anyways, you want to cover the right amount of skin. You want your shorts to be just above your knee. You want your shirts a good length and covering your nipples (guys). I’m sick of seeing these cut off tanks that look like they were done by a 3 year old. Cut them nicely and even so your nipples aren’t popping out.

(Ladies ……Your excused)

High socks are ok, as long as you’re fine with looking like an idiot.

I always wear hats, sweatbands or bandanas because I hate it when sweat gets in my eyes. Not a great feeling. You can make them very fashionable. Pick up a cheap hat from Urban Outfitters, Lids or even Lulu and make it your own. That’s what I do.

I also hate wearing regular cotton tanks. I might sound like a girl, but they are so f*#!’ing heavy and sticky when I sweat. I need a good material shirt to workout in. Something that’s light and easy to move around in, something that’s dry-fit. I’m a big fan of Lulu Lemon. However, I do own stock in them so it’s not all bad when I spend countless dollars on their ridiculously priced apparel. I also never forget to wear my CP tank! (shameless shout out)

Sneakers are probably the most important piece to the entire wardrobe. It’s your foundation. It provides you with comfort and support. You want your sneakers to be snug and comfortable with plenty of ankle support. I have a few pairs of sneakers for different things.

I have my spin sneakers that have clips.

I have my cross fit/workout shoes that have less support in the soles but more padding around the ankle.

And I have my running shoes, which have a Nike+ chip inside them to track my calories, steps and miles. They are extremely comfortable and are great for running outside.

You can’t go wrong with any cross trainer. It’s all about personal preference and which one feels most comfortable to you.

Now, besides looking the part, you also need to play the part.

Etiquette is VERY important at the gym. You need to be courteous and polite to others. Share the equipment and machines. If you take longer then 45 seconds in-between sets, let others work in with you. It’s the right thing to do.

If you don’t, then you’re an a$$.

Also, wipe down the seat when you’re done. Nobody wants to sit in your sweat. It’s nasty!

Don’t forget to remove the weights when you’re done, its common courtesy. Don’t make other people take off YOUR weights. Its just plain rude!

Something that really bothers me in the gym is when people fill up their entire water bottle at the fountain and it takes them forever! If you see people are waiting behind you, let them drink first and then you can fill up your f*^king bottle. “Don’t be a hog, share the knob” (that phrase is trade marked by Brauny LLC).

Just remember to be courteous and polite to people. Be friendly and fun. Some great relationships are made in the gym. You never know.

Just remember EVERY single rule, and you’ll probably be fine.

I make NO guarantees. J

Well, I’m done….Until next time.

Peace, Love, Protein! @CP

~@ajbrauny

Coupon Code: Braunytake1106

 
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Posted by on November 6, 2012 in The Brauny Take

 

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Brauny Take: My Supplements

 This week, I’m going to talk about supplements and vitamins.

 Which ones I take?

 Which are good to take?

 Which ones are full of s&#t?

 All will be answered in this take.

So let’s start with me. And let’s talk about which supplements and vitamins I take on a daily basis. I used to take whey more than I do now but supplements will always be apart of my workout routine. I hate when I get used to supplements so I like to take a break here and there for a few weeks and let my body rest.

I’m a big fan of pre-workouts. I’ve literally tried them all. You name it; odds are I’ve probably tried it (courtesy of Campus Protein). But as of now, on a daily basis, I wake up and take a multivitamin (Opti-Men by Optimum), which is one of my favorites. I like to switch between that and Centrum.That is my morning routine but when it comes to mid day, sometimes I have a  hydro-whey protein shake to satisfy my hunger as a snack or I have a protein bar if I don’t have time. I ONLY use Hydro-whey by Optimum. It is simply the best protein, and I tried them all. I started with a blend like myofusion but I wanted the leanest protein out there so I swtiched to Gold Standard. Then when Campus Protein offered Hydrowhey, it became my permanent protein. The chocolate tastes like heaven, especially when mixed with fruit! Personal favorite!

Recommendation: Throw some fruit, like berries or a banana, in the blender with some ice water and a few scoops of whey protein and I guarantee that you will love it! It’s a great meal replacement if you don’t have much time to eat or you need a quick pick-me-up.

Before I workout, I almost ALWAYS take a pre-workout. It’s just the only way to really get me going and give me that workout pump that we all love so much. Right now I’m taking Jacked 3D micro by USPlabs. It’s actually one of my favorites. It comes in a very small container, but don’t let that fool you. It’s extremely powerful and gives you a ton of energy. Consume 30 minutes before working out and I promise you will feel the bolt of energy. It has NO creatine. I’m not a huge fan of creatine because it really hurts my stomach so that is why Micro is best for me.

I then consume another hydro-whey protein shake. Always within one hour after my workout. Then before bed I usually pop 1-2 ZMA capsules. Through government research, taking ZMA before you go to bed promotes a better night sleep and increases natural testosterone. It’s a great way to recover and build your muscles.

So that’s usually my daily intake of supplements. I’ve cut down a lot recently because I wanted to give my body a little rest. Everybody is different but this is the Brauny take, this is what I take to keep my body in the best shape.

Most supplements are personal, I think. You could argue that each pre workout, for instance, are the same. Except for a few ingredients here and there, most pre workouts do the same but are different in regards of strength. Some may just have more caffeine and creatine than others, but when push comes to shove, they basically all have the same outcome. All you have to do is try several pre workouts and find which are the best for you. Thats why I love when CP delivers with all their free samples! I’d listen to Campus Protein for advice on supplements because they are extremely knowledgeable on the subject, myself included.

Well, that’s all for this week and see you next time!

Much love @CP

~@AndrewBrauny

 

 
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Posted by on October 23, 2012 in The Brauny Take

 

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7 Guaranteed Ways to Keep Off the Freshman 15

This great blog is from our good friends at TheBestDegrees.com – Check them out and their great articles on college lifestyle! Thank you guys!

If you are heading to college or are the parent of a soon-to-be college student, then you’ve probably heard of the freshman 15. Although this expression is grossly overused and only about 10% of freshman actually gain 15 pounds or more, the issue of college weight gain is real. Booze, junk food, and laziness is a dangerous combination that can lead to weight gain and other health problems. The best way to avoid the freshman 15, or any unwanted weight gain in college, is to eat right, exercise, and take care of yourself. Start your first year of college off right by following these seven healthful tips.

  1. Eat a healthy, well-balanced diet:

    One of the easiest ways to keep off the freshman 15 is to eat a healthy, balanced diet. This may sound simple in nature, but college students often forgo healthy foods in lieu of fast, cheap, and convenient meals. Even if you can’t afford organic produce or grass-fed meats, you can still eat well on a tight college budget. Think variety and color when you’re shopping for groceries or dining out. If you eat nutrient-dense foods most of the week, you’ll feel healthier and fuller and even leave some wiggle room for the occasional pizza or ice cream splurge.

  2. Cut back on empty calories:

    It doesn’t take much for the pounds to add up when you’re consuming lots of empty calories every day. Many of the foods and drinks college students consume contain empty calories, which offer very little or no nutritional value. Pizza, sodas, ice cream, alcohol, energy drinks, chips, and cookies are just a few examples of empty calories. While it’s unlikely you’ll eliminate these delicious foods and drinks from your diet entirely, it is advised that you limit your intake of empty calories and save them as occasional treats.

  3. Dine smart:

    College dining halls are filled with just about every food imaginable. But just because you have endless options doesn’t mean you should indulge in everything the dining hall has to offer. Be conscious of your portions and pay attention to what you’re putting on your plate. Stay away from foods that are fried, battered, or smothered, and opt for baked, broiled, or steamed meats. Make sure your meal includes plenty of fresh vegetables, whole grains, and fruits.

  4. Be active:

    College can turn any student into a lazy bum. A sedentary lifestyle of sitting and not exercising, combined with junk food and overeating can cause weight gain in no time. The truth is, college students have a lot of downtime that can, and should, be spent being active. Find something you enjoy doing and do it as often as possible, whether it’s running, yoga, or intramural flag football. Another easy way to incorporate exercise into your daily routine is to walk or bike to class instead of driving or catching the campus bus.

  5. Avoid late-night snacking:

    College students are notorious for giving into their late-night cravings for pizza, French fries, and Taco Bell’s “fourth meal.” As if the late-night snack choices weren’t bad enough, most students are chowing down after binge drinking for hours on end. This messy combination can result in serious indigestion and noticeable weight gain. If hunger strikes late at night and you must eat something before going to bed, opt for healthy, filling snacks like hummus and veggies, mixed nuts, or oatmeal and fruit.

  6. Pay attention to portions:

    It’s not always what you eat, but how much you eat that matters. Portion control is crucial for managing your calorie intake and keeping your weight in check. When you fill up your plate, try to keep the portions small, or only eat as much as you need to satisfy your hunger and bring the leftovers home. Remember, keep your foods varied, your portions small, and don’t overdo it on any one food.

  7. Get plenty of sleep:

    College students are known for staying up late and sleeping till noon and using naps as a way to make up for lost sleep. Skipping out on the recommended eight to nine hours of sleep per night can be disastrous for your mental and physical health. Not only does sleep deprivation affect alertness, immune function, and stress, but it also can cause you to gain weight. Those who are sleep deprived are more likely to engage in unhealthy late-night snacking and may experience a spike in their appetite due to sleep-related hormonal changes.

 
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Posted by on October 18, 2012 in Guest Blogs

 

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