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Principles

Principles

 

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

 

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

 

Here we go:

 

  1. 1.     NO EXCUSES

 

  1. 2.     CARDIO BEFORE WEIGHTLIFTING

 

  1. 3.     BODYWEIGHT STRENGTH

 

  1. 4.     POUND-FOR-POUND WEIGHTLIFTING

 

 

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

 

 

No Excuses

 

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

 

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

 

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

 

 

Cardio Before Weightlifting

 

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

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

 

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

 

 

Bodyweight Strength

 

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

 

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

 

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

 

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

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

 

 

Pound-For-Pound Weightlifting

 

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

 

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

 

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

 

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

 

………………..

 

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

 

Keep it up and see you next time – LeanBerg

 

Twitter/Instagram (if you dare) ~ @lean_berg

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

 

Before/After

Before/After

           

 

 

 
 

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Self-Confidence Knocks Out Fear

Self-Confidence Knocks Out Fear

 

            Take a moment to guess what your body can achieve…YOU’RE WRONG, because you can do more. The first step is establishing whether or not you believe in yourself. Don’t expect me to spit out bullshit by saying you can do anything if you believe in yourself, because you can’t. Nobody can do everything, but if you’re self-confident, you’ll try more things and will be shocked as to how good you truly are.

Fear is inevitable. You will always be afraid of something. Self-confidence will fight its nemesis for eternity, so you must choose whether to fight for Team Self-Confidence or Team Fear.  

ToughMudder - LeanBerg_ThumbsUpHere’s my attempted Batman metaphor:

I’m a diehard Batman fan (no, not because Heath Ledger died). Being trapped in a dark hole with bats swarming everywhere really frazzled the crapshoot out of young Bruce Wayne. However, after growing up angry and afraid of bats, Bruce Wayne finally grew that pair of balls needed to defeat his fear. In short, he became Batman, embracing the Bat-Suit, Bat-Symbol, and most importantly, the Bat-Cave. Bats scatter throughout the Bat-Cave, but this time, Bruce Wayne owns them, not the other way around. Batman’s confidence outweighs his fears.

I’m not saying you should pick your most-feared animal, make a suit of that animal, and then fight crime. BUT what I am saying is acknowledge your fears in a way where they enhance your confidence, embrace them, and go accomplish what you’ve set out to do.

You’re better off going for your goals than letting fear stop you. If you get your ass kicked like Batman did when Bane broke his back, the worst that can happen is you’ll have to fight harder next time. Trust me…there’s very few feelings of success that can compare to breaking through your fear and coming out more confident.  

 

Here’s where I relate this to my recent Tough Mudder experience:

Last Saturday, I participated in Tough Mudder with five other brave souls for Team Mind Over Mudder. We wore these sick-ass shirts, thanks to Fitness Wear, Inc. Wearing their shirts made me want to workout, so running 12 miles in deep mud, while pushing through 22 brutal obstacles was a blast.

Running, crawling, climbing, carrying, and pushing are fine, BUT I’m scared shitless of heights and electric shock. Knowing that one slip would cause me to fall far to injury makes me nauseous, and the thought of a sudden jolt causing uncontrollable, bodily twitches is discomforting.

However, the LeanBerg self-confidence refuses to grant fear the satisfaction of sending me home defeated. My Mind was Over the Mudder. (I had to link this theme with the team name somehow).

So what if I’m afraid? That didn’t stop me from completing the following obstacles (we nailed all of them but here’s a few of the milestone ones):

ü  EVEREST. We sprinted up a tall, steep, and muddy quarter-pipe. I ran like the Tasmanian Devil. (That’s a GreenbergRippedPicLooney Tunes reference).

 

ü  ELECTRIC EEL. We crawled through ice-cold water and mud, just inches under live, electric wires. I took some shots in the arms. Oh, they twitched, but the pain was minimal. Thank God I didn’t get hit in the head or neck.

 

ü  WALK THE PLANK. We jumped off a 15+ foot cliff into freezing water. Saying, “screw you,” and jumping anyways lead to a glorious feeling of knocking out one of my biggest fears.   

 

ü  ELECTROSHOCK THERAPY. We ran through a field of live wires. We had to keep our eyes open or else we’d trip over the scattered hay bales into deep mud. Regardless, we showed our guts charging through that field, got shocked, thrown back on our behinds, but got back up and crossed the finish line with success.

 

            WINNER WINNER CHICKEN DINNER. Tough Mudder was a success! BigBerg’s fear would have prevented him from even showing up to such a challenge. But that wimpy attitude is different today, thanks to self-confidence.

Whether it’s heights, electricity, bats, or whatever, I know what my fears are, but I’m confident that I can break through them. It’s an awesome feeling when that happens, and I hope you all can enjoy it too.

Don’t let your fears stop you. Control your fears. You got this.

Oh, and by the way, you can find me on Twitter and Instagram @lean_berg. If you follow me, I’ll feel good about myself…plus I’d love to hear about your workouts, progress, advice, critiques, and answer any questions. You can also email me at jordangreenberg32@gmail.com. The world is your oyster.

ToughMudder2

Till next time – LeanBerg

 
 

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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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Gym Bag Swag

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

THE GYM BAG

THE GYM BAG

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

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

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

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

DUDE...you STINK

DUDE…YOU STINK

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

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

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

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

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

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

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

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

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

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

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

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

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

Just kidding!

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

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

Here’s how I make it:

2 eggs (adds consistency)

2 egg whites

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

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

1 scoop of oats (Good carbs)

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

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

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

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

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

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

Until next time…

Peace. Love. Protein @CP

@AndrewBrauny

The Brauny Take

The Brauny Take

 
3 Comments

Posted by on February 13, 2013 in The Brauny Take

 

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Are You Spring Break Ready?

Hello people.

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

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

Let’s get started.

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

Spring Break Ready!

Spring Break Ready!

No one said this couldn’t be fun!

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

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

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

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

Beach Body

Beach Body

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

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

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

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

Want more? Your gonna have to wait….

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

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

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

8 cups of cauliflower florets

2 tbs of butter or margarine

3 tbs of flour

2 cups of low-fat milk

1 garlic clove minced (1 tsp)

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

½ cup nutritional yeast

1 pinch of cayenne pepper

2 egg yolks

1 ½ of fresh whole wheat breadcrumbs

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

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

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

Use these to reach your goal FASTER

Use these to reach your goal FASTER

Well, I’m done,

Until next time…

Peace. Love. Protein. @CP

@AndrewBrauny

Sources: AndrewBrauny, YogaJournal, HerCampus

 
2 Comments

Posted by on February 5, 2013 in The Brauny Take

 

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The Art of Picking Up Girls at the Gym.

how-to-get-fitI’ve had many requests from desperate men asking me to write this blog, and yes–it’s a guide to picking up girls at the gym.

Not as easy as it seems, by the way.

This guide is going to take you through each and every type of female that enters the gym and how to approach her the correct way.

Well, there is no one correct way, but there are certainly wrong ways, which I will point out to you.

Cockiness aside, I wouldn’t say I’m “bad” at picking up girls at the gym, but I’m alright.

As you will soon find out, there are so many different types of girls that enter the gym. It’s hard to tell who’s there to get toned or get boned.

Anyways, shall we begin??

There are four types of girls that go to the gym:

There’s the girl who wears tight spandex and a tight tank top that you see entering the gym but never again because she disappears to the yoga studio or the zumba moomba room. She’s the kind of girl that you wish to watch working out, but she’s more focused and into those classes that are offered. Some advice, forget about her. Not going to happen.

Next there is the silent type. The girl that wears an old, baggy t-shirt and is locked into her music. She’s the type of girl that is not interested in socializing, so you can also forget about her. If she wanted to be bothered by you, she would have at least worn some make up or something semi-attractive, something to give you a sign. She’s either taken or plays for the other team. Try again.

The next breed is the social butterfly. Now this is the girl that you want to be focusing on. She’s the one that’s always talking to someone and smiling and looking fantastic. Take advantage of this and help her out.

The next and last type of girl is what I like to call the “brainteaser”. This is the type of girl that shows a little bit of all the qualities of the above women. This type is extremely difficult to read, so I suggest you lay low and just play your game. Play it simple and don’t let it bother you. Just focus on your workout and make eye contact when possible, and I promise it’ll work. The time will come and you’ll know.

So those are basically the four types of girls that you may encounter at the gym or at your local fitness hole.

Now there are the right things to say to a girl at the gym and then there are wrong and just plain stupid things to say to girls at the gym. Listen up meatheads–no girl wants to hear about your tri’s or bi’s, how many reps youve done, and they certainly aren’t interested in your criticism.

One thousand one, one thousand two....

One thousand one, one thousand two….

You just need to relax and set a non-threatening tone. If you see that she’s doing a workout wrong, calmly approach and offer some help or show her an alternative workout. This is a very sensitive subject and it can go south in a flash.

WARNING: If the subject does go south, the best thing you can do is faint, run away, or be a man and apologize and offer your assistance. You can also say you’re a certified personal trainer and make her feel dumb. That’s always fun!

You DO NOT want to stare, criticize, creep, lurk, wet-your-lips, stare, stare or stare.

I cannot stress that enough. You can glimpse, or if you make eye contact, smile. Positive vibes helps a lot.

A major plus would also be to be friendly with trainers and the staff at the gym. Girls feel less threatened when they see you’re having fun and laughing with the staff or just your “gym buddies”. Make the environment around you positive and happy. It can only help your case.

I certainly have my “gym crew”. We laugh, we have fun and our vibes and good humor certainly rubs off on others at the gym. One of my really good friends is a trainer at the gym I go to and when people see us joking and having a good time, it sparks a ripple effect of conversations in the gym. It’s contagious.

Now, once you’ve mastered all of the above and you’ve got a girl’s attention and your chatting and “gym buddies”, you want to be very careful because “gym buddies” can EASILY lead into the “friend zone.” You need to watch what you say. Small talk is KEY. I would try to refrain from personal talk at this point in the game. Wait until you actually ask her out on a date, then you can get personal. Right now you’re just planting the seed and working day-to-day on just initiating conversations that are light and friendly and non-threatening. You can approach her at the water fountain, or at the stretching area or even at a machine that she’s waiting for.

Every girl is different, so you might want to wait a few days till you initiate something more. You don’t want to wait too long because someone may be one step ahead of you.

But all in all, it’s the gym and you’re mainly there for one reason and one reason only and that’s to look like me, which is nearly impossible.

Hope you enjoyed my words of wisdom.

Peace. Love. Protein. @CP

@AndrewBrauny

 
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Posted by on January 22, 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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