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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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2 Comments

Posted by on February 5, 2013 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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Green Tea to Lean Tea

Green Tea to Lean Tea

I want to give a shout out to my man Mike Yewdell for letting me be one of the first to blog for Campus Protein! You guys are doing big things and I can’t wait to see how far you guys will go in the future.

I’m going to discuss the amazing benefits that green tea can offer to everyone. I started learning about green tea when I casually found a study on MensHealth Magazine. I was never an avid tea drinker, let alone green tea, before I read this article, but it sparked my attention and now it’s the main beverage I drink (on weekdays obviously!).

Green Tea and WEIGHT LOSS

All of the hype these days is about weight loss. What better way to lose weight than to enjoy a nice cup of green tea? Green tea has been getting a lot of recognition recently and I want to expand everyone’s knowledge on why this little supplement and beverage can be vital to everyone’s weight loss and healthy lifestyle goals.

Before going into the awesomeness of this tea, we need to know why this tea is different from the rest.

Properties

Green tea, along with black and oolong tea, comes from the same plant, Camellia sinensis. Green tea is unique because the leaves are not fermented before drying. This means that the compounds in the leaves are prevented from being oxidized; where as the other tea’s compounds are converted into other compounds that are not as effective at achieving healthy weight loss lifestyle goals.

Polyphenols: What is this? Well, this is an ANTIOXIDANT that has anticancer properties. However, what makes green tea so special is the high content of a specific polyphenol called catechins.

Catechins: This antioxidant has been shown to reduce body fat accumulation. Catechins stimulate the central nervous system similar to caffeine (which means revving up your metabolism), but without the crash of caffeine. In addition, catechins reduce your LDL (or bad) cholesterol.

Flavonoids: Green tea has the HIGHEST mean content in a cup of green tea than other foods and drinks with the same volume. Flavonoids are a group of phytochemicals in plants that are responsible for the anti-carcinogenic effects.

These antioxidants and compounds play together to improve cardiovascular health and help get rid of the unwanted fat.

All right guys, this tea will NOT give you immediate weight loss, but if you incorporate this beverage into your diet you WILL certainly see results. Green tea has a unique thermogenesis property where the catechins will stimulate fat oxidation, boosting your metabolic rate at about 4% without the strain on your heart like caffeine does by increasing your heart rate.

By simply adding 3-4 cups of green tea a day, you can enjoy and reap the many benefits this great beverage has to offer. I know that drinking 3-4 cups a day is a lot, especially for the busy and active college student. Studies have shown taking green tea supplements yield the same benefit. My personal favorite green tea supplement is “Lean Green” by Primaforce. From all the supplements I have seen, this product contains the highest amount of polyphenols (90%) and catechins (70%) where as most products contain 60-70% polyphenols. Simply take 2 capsules in the morning and you receive your daily, powerful, antioxidant intake.

To increase my consumption of green tea, I usually put 4-5 tea bags in a big pitcher and let it brew over night in the fridge. Drinking a hot beverage multiple times a day can be tedious, so I like to mix it up and have it chilled. Plus this is a great way to increase your water intake if you guys are not getting your 8 cups a day.

I have completely switched over from coffee to green tea. There is less caffeine and more antioxidants to get your day started with green tea. You will not get a sudden jolt of energy like you do with coffee, but the energy effects is more stable; you will not crash from green tea and the energy you will get is slight yet long lasting. Being a green tea drinker for 6 months now, I have more energy than used to have than downing cups of coffee a day.

Along with a healthy diet and exercise, green tea can help you achieve your weight loss goals.

I hope this helps you with your knowledge on green tea and incorporate this little, but potent drink into your lifestyle.

Once again, props to CampusProtein for the hard work they have done. I would never have gotten so jacked,

not tan, without them.

References:

http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea

http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

http://greentealovers.com/green-tea-weight-loss-diet.htm

 
7 Comments

Posted by on July 30, 2012 in Guest Blogs

 

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