I HATE SIT-UPS! How Can I trim My belly? :(

DISCLAIMER FOR BELLY ENTHUSIASTS: The tummy is probably fitness' greatest quagmire. There is no magic dust to get rid of it. Interview 10 of your slimmest belly friends and outside of the anomalies who look naturally slim (with their clothes on, dont be fooled) they'll all probably tell you the same things. Everyone has some degree of tummiage, moreso as we get older, especially females as you naturally have higher bmi than men. I'm not denouncing the tummy so save the wtf-ery. The following is only for ppl who do not have a loving relationship with the tummy, have reached irreconcilable differences and would rather part ways.

Do you hate sit ups? I don't blame you. They are quite possibly the worse, least efficient exercise ever invented. I had a convo of late and realized, I HATE sit-ups (those who know me know that I hate the word "hate" so I use it sparingly). I'm not even a big fan of crunches. Whenever I confess this I get the obligatory, "oh shut up, you have abs and blah blah blah," hater chat. Which makes sense in the face of what appears to be a blaring contradiction. So here's the next question that almost always follows:

HOW DO YOU KEEP YOUR CORE IN SHAPE IF YOU DON'T DO SIT-UP?

#1 You flatten your stomach in the KITCHEN, not the gym. Broken record, I know. I've managed to miraculously maintain a relatively slim waistline and core the last year despite not having a gym based on a few dietary disciplines I've developed over the years. This one is simply a reminder, for more details, re-visit:
Staying Motivated in the Gym..........Part 3

Staying Motivated in the Gym.......Part 2

Staying Motivated in the Gym....Part 1

#2 You don't need to build abs, you need to burn fat. I know some really muscular guys who have kegs for bellies (we call that the "prison build"). Thats bc they only focus on muscle development and don't compliment with fat burning. I hate traditional cardio, I prefer activities. I hate treadmills, I'd rather play basketball or run in the park, up a hill, mountain, etc. I hate stairmasters, I'd rather run up and down stairs with a pair of 10-20-40-50 lb dumbells, depending on how "Spartan" I'm feeling that particular day. Elypticals are the devil. Why use a stationary bike? Putting in all this effort and going nowhere.....literally, physically and metaphorically. Buy an actual bike.

#3 Break your routine. I know ppl who have been going to the gym for years and you'd never know outside of them constantly complaining and bragging about it. Why do you have a gym membership more than 6 months and see no noticeable progress? Easy, you're doing the same things over and over. Your body adapts and adjust to the only way to prevent it from plateauing is to keep fluctuating your routine. Retire all those machines I just mentioned. Learn the schedule and attend all the classes. Go swimming. Play racket ball, soccer (most physically demanding sport ever IMO). Don't like the gym, take some dance classes (dancing has always been my second favorite cardio of all time ::GIGGITY!::).

#4 Get/use a pull up bar. Ever wish there was a way to get the same effect of sit-ups and crunches without laying on the floor and hurting your back? Funny you should ask. MY ABSOLUTE FAVORITE AND MOST EFFECTIVE CORE WORKOUT: Hanging leg raises. Personally, I like to hang from the bar as I do this, to strengthen my grip and upper body as well, but if you're not there yet, you can get a pair of pullup straps to hang from. Any sports store or online shop would have em. For starters, just try to pull your legs up to a "chair" position, then as you advance you can pull your knees to your chest and eventually do it straight legged. I can go on for another blog on this exercise...like bicycles, oblique lifts, clock rotations, alternating legs, 90 degree extensions - get creative....but take it easy bc you will burn in ways you've never hurt before.

#5 Full body workouts. Staying away from machines adds a new dimension to your workout by working out your core as well as whatever muscle you're on.. Try this. Any exercise you do on a machine:
-figure a way to do it with free weights. Start off light. Balance and proper form are the most important aspects here.
-figure out a way to do it on one leg, then alternate to the other leg.
By doing this, you add two variables, your own body weight and gravity and by doing this, you work parts of your core you can't easily target with traditional floor exercises. My favorite workouts that also target your core: deadlifts, squats and vertical rows.

#6 Take a picture of the belly. Draw a face on it. Make it talk. Confront it. Name it. As long as you treat it like a pink elephant and mask it in peasant dresses and bionic structural hosiery, its going nowhere. And if you're fine with that, cool, this article is not for you. But if you have a bit of tummy you'd care to part with, the most important step is to confront it.

I have to get to work. I just acquired a new image of where I want to go with my core, so I have a bit of work ahead of me. If you can implement some self discipline, I just saved you hundreds of dollars in personal training and infomercial dvd packs.

Know your strengths, OWN your weaknesses

[From the Blackberry Chronicles]

Sidenote: Everyone at some point should do a SWOT analysis- strengths, weaknesses, obstacles, threats. Tough to do on yourself so you may need some third party help.

Sidernote: FYI, there are about 30 blogs written on my phone at any given time that with a 10 minute polish are ready to be posted. So if I ever meander for too long, just shoot me a hoot and I'll supply. Thanks Malissa........wait! What the hell did I just do?!!

I hear far too often from the feminine species:
"I need a booty!"
"I wanna be taller!"
"I wanna be shorter!"
"I need more breast!"
"I need to lose my gut....even tho I'm doing nothing about it and rrchitect clearly outlined everything I need to do to do that!"
And the list goes on for days. I can't blackball the ladies bc everywhere you look there are "performance enhancers, male enhancer" daggering medication for men so clearly the demand is there as well. We just don't complain, we find solutions (ooooooooh SNAP!).

Sidenote: That must be the mf'ing running man theme song!

Here's the funniest part. I almost never hear this from my heftier, homely, moderate and even flat out unattractive female friends. Its always, and I mean ALWAYS from hot, attractive, educated, successful got it going on, five star, bad chick women. What the hell!? Its bad enough you got a booty that can double as a night stand and own your own business. Its bad enough you got more degrees than a thermometer and enough breast to nurse a litter of pot belly pigs and or small impoverished towns. Its bad enough you have a vogue worthy face, and graduated from Oxford Summa, Cum Laude with a 12% bmi. NO!! You wanna monopolize ALL of the good traits. What kinda greedy ass, Sam Catchem, "gotta-catch-em-all" Pokemon-ass women are yall? Is this the same over-achiever instinct that propagates some self imposed sense of entitlement?

We truly need to spend less time focusing on what we don't have and concentrate more time and energy on what we do have.

Sidenote: Woah! Had to catch myself there. I could have easily slipped down that slope of making this about relationships but I'll let yall connect those dots yourself......la lalala. If not, see "NEXT!"

Ever stop for a second to think, maybe, just maybe there is some higher metaphysical reason why you DON'T have said trait? What kind of person would you have been if you had all these? Would being "prettier, sexier" make you an uglier person? Would you be happier with what you THINK you want, at the cost of who you are today? Perhaps the absence of certain elements fueled your drive, direction and most important, character? For a happier day, rather than curse your curses, bless your blessings. The lord has his own system of checks and balances.


Sent via some provider that doesn't pay me to promote them.

Are you suffering from "Recession Body?"

I've noticed a peculiar trend over the last year. All the ppl who I know to normally be health nuts, fit freaks, gym rats, diet natzis have all slipped and slacked off. Myself included. Could this be another adverse affect of the recession?

"Recession Body" Diagnosis:

• Are ppl spending less time in the gym bc they are spending more time at work?
  
• Second jobs?
  
• Job searching?
• Are more ppl packing on pounds bc they are home and out of work?
• Are more ppl canceling their gym membership to cut corners in an attempt to save money?
• Are ppl generally less happy, and thus unmotivated to work out?
• Are ppl just so stressed that they are drawn to worry about more pressing matters than their physique?

I had to give myself a stern reminder, my whole get it shape campaign was by no means cosmetically motivated. I actually went through some serious series of events and health issues (I'll stop there in the name of TMIatry) that made me undergo a serious life and health overhaul and think of my life/health in the long run.

The thought first occurred to me during Carnival bc number one, I was not content with how I looked (never again!) and two, a lot of ppl who normally take Carnival serious and go all out to get in shape for it.........for lack of a better word, fell off.

Well fortunately here are two great motivators for fitness: New Years, and the one currently upon us, WARM WEATHER!!! There's just something about warm weather that just makes ppl want to get naked. And with much skin exposed, comes much responsibility. The weather hit 60 in NYC last weekend and you would have sworn it was 80. Ride that momentum and let it take you out of your current slump. The economy may be in shambles, but must you be? If the country is on the up and up towards recovery, how about you?

June 15th 2009 - The Saddest Day EVER!!

A day that will forever live in infamy.

Last summer, I experienced many losses that will stain my heart for years to come. None of which as paramount as this. ............. to paint the picture of anguish and tornment (no its not a typo), I will seek the musical accompaniment of James Blunt. Press play then continue reading:



On June 15th, 2009, The Cooper Union For the Advancement of Science and Arts, (my alma mata) suddenly and deliberately closed the doors to its old school of engineering building forever....... and with it, my gym. Apparently the new bawla-ass building doesn't have enough space to allocate one to the gym. For 11 yrs, I've tried many "sports clubs," worked out in basement set ups, but the greatest most effective workout environment was my free-with-alumni card, Cooper weight room where I tested and exceeded my physical limits and carved my body to new definition. School was a very stressful time in my life and sometimes my only escape was to hit the gym, aka the dungeon, aka "the basement from Rocky" (as one of my friends dubbed it) for 10-15-30 minutes at a time. This is where I realized that 3 hours in the gym is ridiculous and how much damage you can do with 10-30 minute work outs, as long as you're consistent.

I've tried 4 major sports clubs and none of which gave me the results or enjoyment of my little hole in the wall gym. Don't need machines and lights n music, all I need is 4 walls, free weights, a few cables and benches and I'm good. I'm tired of dudes walking around the locker room booty-butt naked......who quite frankly have no business walking anywhere naked and really need to humble themselves. I'm tired of seeing ppl use the bathroom, not wash their hands and run back into the gym.....to touch equipment. I'm tired of laying on a bench with the sweat of a thousand asses. I'm tired of waiting in line to use the bench. I'm tired of random strangers who feel the need to tell you how much they USE to bench as if you care. I'm tired of "Mr. Fit", who looks like the most he's lifted since high school football was a tv remote, attempting to give me tips or correct my form. I'm tired of the social club that huddles around the benches and chats up a storm while I'm waiting to finish up my rep. I'm tired of the one person wandering around like he lost his keys, has no idea what to do in the gym, but feels the need to be there. I'm tired of never being able to find two 20lb dumb bells. WHY IS EVERYONE ALWAYS USING THE 20lb DUMBBELL!!??

This is the reason why there hasn't been a "Staying Motivated in the Gym" installment in so long, but I really need to break out of it. Fortunately, my disciplines have yielded some long term residual results. I'm not as Spartan-esque as I used to be, but for a person who has been without a gym for 9 months, I think I'm holding up pretty well. I attribute it mostly to my diet, but I see where I've faltered and I know what I have to do to get back. I checked the weather the other day, and the forecast was "GET YOUR BUTT BACK IN THE GYM!!"

Sidenote: I've been telling ppl for years, what you eat is WAAAAY more important that your workout and you could carve and trim down your core/mid section drastically just by changing your eating habits. If you haven't in a while, check out the SMITG series under "fitness" in the labels.

Resolute over Resolutions

Happy New Year everyone!! For some reason, everyone feels like they have an automatic reset button and this is going to be the year for you. It's that time when you can get crackhead deals on gym memberships and a couple extra free weeks for weightwatchers. A personal trainers Christmas.

According to many of the personal trainers I know, January 21st is statistically the date when most, if not all new years resolutions are broken, forgotten or abandoned. Personally, I think unless you're running a company, or talking finance, new years resolutions are a crock, probably conjured up by some huge corporation to feed off of consumer greed and gullibility...like most holidays....like valentines day.

Sidenote: If anyone does not know by now that Valentines day was invented by Halmark and Hershey to boost sales during the great depression, then you just need to look that up on your own time. Yeah St. Valentines and blah blah blah, but last I checked, Jesus, didn't paint eggs at the last supper and the Easter bunny was not a disciple either.

Point of clarification: I am probably the biggest fan of goal setting and self improvement you can find, HOWEVER new years resolutions annoy me. I think setting a goal to improve yourself, primarily...rather, solely because.........[sidenote: I don't think I've spelled out "because" in AGES!!] its a new year is a piss poor reason. You're fine with your weight and eating hog-fried-hog on December 31 and suddenly at 12am you need to stop? When I used to do sports clubs [sidenote to self, write about why I hate sports clubs], there was a waiting line for the bench or any machine in the start of January. Come February, you could shoot an RPG from one end clear to the next, right through the treadmills and wouldn't hit a soul.

I love definitions. My favorite for "resolution" is "a resolve of determination." Why not commit yourself to year long, life long "resolve of determination?" If you need a solution to something, odds are you had the issues before December. Here's my recommended resolution, if you absolutely MUST make one: become resolute on personal development and self improvement 24/7-365. I understand the need to reflect at the beginning and end of the year but become more self critical and identify areas of improvement as they arrive. You can stomp out a brush fire when it starts much easier than when it becomes a forest fire.

My New Motivation!!!!

The sad thing about motivation (I find) is that it's like gas, bills and any other fossil fuel......or corporate America. It doesn't matter what you did last year, 5 years of 10 years, its all about what have you done in the last 30-60 days. Oh what a replinishing emotion it is. You can pay off a car, a house, or a property, but you can never pay off a phone, a gas tank or your motivation.........probably why many relationships or marriages don't last because ppl feel like they paid off and bought the car when they don't realized what they signed was a rent out lease. Leases do not constitude ownership. Titles and deeds do.....so is that why ppl are so caught up on "titles" in relationships?........but thats another conversation.

I SERIOUSLY digress!

I found my new motivation, which ironically motivated me to write about it rather than act on it (DWEEB ALERT!!). It should be no secret by now that "300" is one of my all time favorite films and one of the bestestess thing to ever appear on screen. Not only did it motivate me to build a forte and defend it, it jump-started an animal workout-blitz-lifestyle that transformed who I was as a person, physically and mentally.....and personality.......but thats another conversation. The sad downfall, is when I discovered that in addition to the massive workout, many of the cast who didn't "make the cut"...(get it? cuts??) were AIRBRUSHED into shape...not all of em, but enough (I've seen the movie enough times to point out who and where). Therefore, it's utility as a fitness motivator has all but exhausted itself. That probably explains my recent fat boy binge bc the light has come on. . . ...........................................................for those of you who don't drive, when you're gas tank is dangerously low a light on your dashboard turns on....that's like your final warning before you're about to shut down.

[Pulls off the exit ramp into a rest stop] HARK!!! What is my new motivation you ask?

"NEVER BACK DOWN!" [SPOILER ALERT!]
This movie is something we've been missing in cinema for a long time. Now I've been advocating for years that every movie I go to does not have to be "gone with the wind" or an Oscar caliber performance. I merely request to be entertained. And while "living la vida recession," when we spend our time and money, we better damn well get entertained. Now completely disregard the fact that I saw this on sate lite tv, bc that would null and void my previous point. God forbid, I contradict myself. A probo, since the satellite ppl don't knock on doors and say, "hey want some free-ass programing," living la vida recession is still applicable. Ere go, sometimes, I just want cheesy entertainment and boy does this movie deliver.

It's basically takes you back to Saturday Kung-fu @ 3 o'clock (for the 80's babies) slash Karate Kid, slash every Van Damme movie ever made (minus the splits and gratuitous ass showing), all tied into one..........with a dash of 2008 sprinkled on top of it. And we all know the premise: boy gets his monkey ass whooped (and his ass sure was monkey) by the antagonist jerk. Boy meets master/sensai/drunken fighter in the woods/flees to shoalin (or in this case, an African Mr. Miyagi. Teacher shows boy one special move. Boy trains. Motivational and inspirational "Rocky"-like montage of boy getting stronger, better, (shout outs to Kanye)faster over "hero" rock music, influencing simple minded ppl like yours truly. Boy seeks revenge. Boy wins rematch with antagonist jerk (in the hood we say, "he got eff'd the EFF up ::radio edit::). Just as boy is about to lose, boy gets flashbacks of teachers words of wisdom and training. Much to the surprise of everyone, boy just happens to end/win fight with teachers special move. Boy also wins girl in super happy ending. Boy teaches teacher a valuable life lesson. A good time is had by all.

However, between some of the training techniques, seeing ppl get better/improve, and with my admitted boarder-line homo-sexual fascination with anatomy and great physiques, I'm sold! I take my hat off to a good movie that can motivate me to do anything. It's because of my brothers and I that they make those disclaimers (don't try this at home) bc we have probably tried every training technique you've ever seen in a fight movie. Seriously, from eating raw eggs to tying ropes and pulling apart our legs training to split. Only difference is, I have enough knowledge and insight NOW to separate the literal from the Hollywood.

Whether you work out or not, look at every area of your life and ask yourself, "What's my motivation?" "Is my tank full, half, quarter or is the light on?" And more importantly, "Where do/can I go for a refill?" Off to the gym kiddies!!

Staying Motivated in the Gym..........Part 4b

So finally after all that babble (click here and be sure to read "4A" first), I finally get to the point. I don't know if I've mentioned this before but I realized one of the .............

Sidenote:....................Halle Berry is on Jay Leno, and normally I don't goo-gah over her or any other celebs, but they showed an old clip when one of her bubbies (one of my favorite things on earth - PERIOD - not just hers) fell out....didn't need to share that, but I had to do something while I re-calibrate my thought and catch my train......ah there it goes....SHIT, she stood up.....ok here we go.

I don't know if I've mentioned this before but I realized one of the biggest X-factors in my fitness discipline is one or more like-minded individuals who are as equally motivated and at times MORE motivated then you. My two, My Pal Al and my Overzealous Bulgarian Gym partner. Although I've heard of personal development Al is one of the first ppl to lead me to becoming a student and actually applying it. I'd get in his car and instead of music he'd be listening to a cd on "how to stop procrastination." My Overzealous Bulgarian Gym partner is the only person at my gym (which is quite small) who's been going as consistently over the last two years as I and one of the few ppl there who can spot me on the bench, vice versa.

Sidenote: It's even better to workout with a person about 20-40% (guestamating) stronger than you in some way. That way you're strong enough to push them (and not just bandwagon or freeload) and they're strong enough to help you break plateaus. When one is out of it, the other keeps them in line. You help them in the areas where you are strong and they strengthen you where your'e weak.

Both of em know as much as me about health. We all do similar research at similar sources, buy and use similar supplements. Al knows many of the personal trainers I used to hang out with. The "OBG" is one of those guys who's been lifting since he was like 2 and in a rich thick accent starts almost every sentence with "back in Bulgaria." However, Al's in Delaware finishing Law school, and my "OBG" joined a gym closer to his apartment.....coincidentally around the time I stopped going. Who will spot me? Who I say?

Sidenote: I heart my Overzealous Bulgarian Gym Partner. Anytime I'm about to do a set, I can hear him screaming (don't know the spelling so I'm going off enunciation) "AH' REH-BAY!!!! GEE-VOT-NOOOOO!!!!" which translates to, "COME ON! ANIMAAAAAL!!!" Sounding like an Eastern European Leonidas....

So I realize, by recent email threads hearing ppl talk about their habits and goals, I'm falling behind. I once heard "it's easier to run with a hundred ppl than to drag one" so when I'm in communication with many ppl who are all motivated and going in a similar path, its easiER to stay as enthused. I hardly even talk to Jacky, who's a self made nutrition guru and can calculate calories in her head at the salad bar. So when I hear Al, and O talking about doing new workouts at 6 in the morning, recent results, I get motivated to get off my fatboy binge. The last time I worked out with the OBG, he was pushing three 45 plates with ease. Before my fatboy binge, I maxed three 45's (on each side if I'm speaking esoterically for anyone), 3 clean lifts, the last with help. NOW, this Hans n Franz ass mofo is pushing FOUR plates, no problem. Another healthy source of motivation. CHALLOOOOOOOOOOOONGE...or friendly competition.

Besides, all the sugar and fats... those oh so sweet sweet fats that led to a lard-assey good time, kinda deflated my arms n chest (sugar breaks down muscle), my legs are shriveling up, and I'm on the doorstep of new stretchmarks......NOT COOL!! TMI much? Gotta get it right. The weather is getting warm and you know those paparazzi will be lurking................

Staying Motivated in the Gym..........Part 4a

Previously on My $0.02----------------> [Recommended reads for newcomers]

Staying Motivated in the Gym..........Part 3

Staying Motivated in the Gym.......Part 2

And in our first installment-------------> Staying Motivated in the Gym....Part 1

Carnival Epilogue...

So I had this whole wake up call recently. It's time for me to stop being a lard-ass and get cracking again. I have to revisit this topic from time to time - key word "STAYING." Fitness is a marathon, not a sprint. Fitness is a process, not an event. Fitness is a journey, not a destination. Fitness is a lifestyle, not a diet..........point taken?

Background: Post Carnival, I was a little worn out. I'm usually pretty consistent and steady paced, but I told you guys about my 90 day blitz leading up to my trip,(varying from 1-3 days in the gym a week with high weights, 6-8 rep super sets, ab workout every other day either first thing in the morning, last thing before bed) but while at carnival I partied everyday and slept probably 4 hours.....at a time....if that much (kinda hard to sleep when you get home from a party at 5, 6, 7 am and by 9, 10, 11 am ppl outside are blasting music). I also got into the habit of eating all types of fun, glorious, gluttonous-ass, self indulging...........BASICALLY what I call "lard ass" or "fat boy" foods. And you know what? After being so disciplined and regimented for nearly 2 years......................IT WAS FUUUUUUUUUUNNNNNNNN!!!!!

Sidenote: In the soca community, when speaking of Carnival, it is common practice to say the name of the city or country it is in. When someone simply says carnival, we are talking about TRINIDAD CARNIVAL!!! Note to self for all of you, put this on your life's check list: LIST OF THINGS TO DO BEFORE I DIE - TRINIDAD CARNIVAL.

Sider note: Speaking about last years carnival, I said it was, "arguably the BEST week of my life." This years carnival..................HANDS DOWN DI BESS DAMM WEEK OF MY LIFE!!! Talk about pure an unadulterated fun on top of fun with fun dressing, marinated for two days in a 12 year old aged fun, served in a creamy fun sauce with little grated fun sprinkled on it.........and a side of fun...................."and thangs"

Subsequently, I fell into the typical lard ass thinking that most of Americans have. Oh yes. You know of which I speak and are probably guilty of several counts yourself. That instant gratification lardass mentality that sounds a little like this: "I worked really hard.....I deserve a break........and a treat." So I decided, "Eh!! I think I'll take a week off of my usual routine and stray a lil from my norm." Now, normally this is okay, welcomed and a very good healthy practice. Especially if you're doing heavy free weight training.

Sidenote: Constant heavy free weight training is really bad for your tendons and joint unless you have a super perfect diet and supplement game.......which most ppl don't. It's always a good idea to scale back for 1 week every 4-8 weeks with just calesthetics, cardio, light free weights or cable machines that are easy on the joints. Almost everyone trainer I know has suffered some serious injury, who coincidentally don't take any time off and I'm praying I'm not next.

However, I decide, "let's go for broke," took it to an extreme, and went on what I called my "Fat boy binge." This was scheduled to last the Friday I got back until the following weeks Sunday (can't jus be a fatboy for 3 days now can we? Stop talking that "that's that healthy shit")..............Can I tell you, good food (rather "fun" food bc a lot of what I was eating was not good) is like CRACK!! It's SOOOOOOO GOOOD!! Once it hits your lips........... I literally had a Will Ferrell moment. Yes, that's exactly what happened to me.

So, almost 2 months later. I'm still breaking many of my rules and I've prolly been to the gym about........4 times.....not per week, cumulatively in the last 2 months. Now, to clarify and not offend the sensitiveez out there, when I say "lard ass" and "fat boy" I'm not making fun of overweight or obese ppl. That's just sophomoric and mean. I know full well there's a plethora of factors, namely genetic that determine a persons size and shape. So when I say lardass or fatboy, I mean things that are just egregiously excessive or not conducive towards a long healthy lifestyle. You don't have to be fat to be a lardass, thats moreso a personality/character thing. You don't have to be fat to be a fatboy or fatgirl, skinny and fat alike do fatboy shit from time to time. So to clarify, here are some of my activities. Any single one of em are ok and acceptable, few and far in between, once in a while.....but daily..........or worse, more than once a day can lead to calamity. And sad thing is many of us do these naively and dont realize why we aren't meeting our goals.

My fatboy/lardass tactics (completely out of context for me)

• eating food or drinking while laying down
• haven't been drinking my usual 64+ onces of water a day.....or any thing for that matter that doesn't have a ton of sugar and "red #5 " in it
• having ice cream immediately after meals
• ordering fastfood more than once a week....sometimes more than once a day
• ordering fries with my food
• eating "wings n thangs" from the local hood fried food spots (two thighs n cheese fries aka the "Raphael Extra value meal")
• eating chocolates with or immediately after meals
• three full meals in the span of 4 hours
• eating well after I'm already full
• eating big meals and going to bed or nap right after
• icecream with hot peanut butter and fudge poured on top [salivating like homer]
• Breakfast, ice cream, sushi, tai food and cereal one day (one of my favorite)
• Drinking JUICE, shakes and or soda with my meals
• and too many more to name because my inner lardass is kicking in and about to wrap this up
  

Sidenote: Anyone who knows me or has ever dined with me in the last 2 years knows that I NEVER EEEEEEEEEEEEVERRRRRRRRR drink any fluids with any of my meals, let alone juice or soda so this was a HUGE break of characer for me. Not even water. I've explained why before. Scroll down to "DRINK LOTS OF WATER" and start reading from there.

Sider note: 8 glasses of water is not as hard as ppl make it sound if you look at it as 64 ounces. The average paper cup is 8oz and the average cup/glass at home is 12-16oz. I have a 20oz measuring shaker cup so its easier to track. Try this, drink 2 cups of water (16oz) before you go to bed and I PROMISE you you'll get up in the morning.................[GIGGITY!!!]

Jim Rohn once said "The formula for failure is a few small simple errors in judgment, repeated over time. Why? Because failure doesn't show up on the first day. It would be great if it did."


Time to get back to work.

Staying Motivated in the Gym..........Part 3

Previously on My $0.02---------------->Staying Motivated in the Gym.......Part 2

And in our first installment-------------> Staying Motivated in the Gym....Part 1

NOW....Part Tre........ The Return of...err...the...uhh...My.....$0.02...Yeah! That's it! That'll do...just nicely....

Oh yeah, Junk food and fast food is the devil. Avoid sugary simple carbs (cakes, pies, candies, donuts, pastries) more than 2x a week. Notice I don't say cut them completely. Very few can go cold turkey and the cravings will stockpile and ultimately sabotage your dicipline and eating habits and you fall victim to binging. What helps me is getting those halloween packs with all the fun sized candies (I LOVE CHOCOLATES!). Just discipline yourself not to have TOO much fun and finish the whole bag in one sitting. Stick with complex carbs (wholegrain, breads, pasta, veggies). More small meals combined with increase complex carbs will speed up your metabolism.

At least once a week 0r once a month, on a weekend or day off, fast for about 4-6 hours....8 if you can. Drink lots of water and fruit juice (REAL fruit juice please...non of that "drink"). Your body has so many natural ways of spring cleaning itself.

Now we discussed eating habits, exercise time:

-Football or any sport 3 times a week is an excellent start. Overall cardio is key. You cant just target the core (I wish), you need to lower your overall body fat %. Everyone has abs, the muscles are there....it's just that some have more fat over them than others.

-You're better off finding a simple routine that you can do everyday instead of working out 3 times a week. Either before you go to bed or when you wake up. However, if you have an intense ab work out, do not do it every day. Like every other muscle, you need time to recover. Stretching helps.

-on weekends or days off, try doing a several small workout (like a quick burst or 25-40 reps) every hour 5-10 times a day.

-there are a billion ab exercises, switch up your routine frequently. It will be a shock to what your body is used to and nothing promotes development like keeping your body guessing

-do core workout on an empty stomach for maximum results.

-your core (not just abs) is composed of 12 families of muscles. I hate traditional crunches, would never recommend doing more that 30 of em at a time.

-make sure your workout has variety. I used to hear insane stories about ppl doing 400 crunches or situps...for what? Look up the record for most situps in a minute and everyone trying to break that record and see if you're impresed by the physiques.

-dont worry about even sets. The key is to feel the burn, high numbers, back to back. Go till you feel like you want to stop then push for 10 more...and keep pushing for another ten...and another ten... People who excel in anything physically command their body to go beyond thier limits instead of quitting at the first sign of discomfort.....which is what most of us do.

-weights are not necessary. Cons: If you over do it you may cause serious back damage and it cuts down the amount of reps you can do. Pro: It helps develops and strengthen muscles IF used in moderation and with light weights. Its good to develop muscle bc muscles burn fat constantly, long after the work out, even when you're not doing anything. I suggest cable pull downs or LIGHT weighted decling crunches.

-do chains of exercises back to back that target different parts of your core. You need to make sure each workout targets your upper abs, lower abs, obliques and highly overlooked, lower back and back. Too much ab work can upset your back if you're not careful.

Suggestions (my favorites)
jackhammers
oblique v-ups
horizontal leg raises
suspended leg raises (hanging from a pull up bar)
decline crunches
cross crunches
scissors
air bicycle
hip raises (bent or legs pointed straight up)
cable crunches
planks
cross body knee raises (hanging from a pull up bar)
Swiss ball crunches

try doing any 10 of these back to back (each 10-30 times depending on your level of fitness) for a minimum of 100 reps straight with about 30 seconds in between.

Standing cable curls or tricep extensions, squats, lunges, deadlifts really help develop your core in addition. Except for bench presses, I try to do all my exercises standing up to work my core and build my stability. There is no magic dust, no x-factor (shout out to lauren hill) it takes a multitude of things I discussed in 1-3 to make the whole. Exercise without eating right is like forming voltron with just one lion, however, you can maintain a very slim slender core without exercise just based on the foods you eat.


I wont recommend any workout programs bc quite frankly... nobody's paying me to and I doubt they'll cut me a check. I saved this gem for the end as a gift/treat for my loyal readers. A lot of ppl have the excuse "well I hate to get on the floor" and as do I. If you do it right and not cheat yourself, there are many ab workouts you can do on your bed, in a chair on a bench. Personally I do an intense workout right on my bed (granted my bed is firm, I do gym, and floor exercises as well) that is very affective.

Bottomline, you have to want it. I type this for myself (I need reminders too) and ppl who really want it. There is nooooooooooo and I repeat NO easy way to a nice slim core, let alone a 6 pack. Tony Horton has this quote which fully personifies my stance on core workout:
"I HATE IT!!! But I love it!!"

HOPE THIS TRILOGY HELPS SOMEBODY. PLEASE LET ME KNOW IF IT DOES.

Staying Motivated in the Gym.......Part 2

Previously on My $0.02 -----------> Staying Motivated in the Gym....Part 1

And now....Part Deux:

Terron Andrews wrote
"Any advice on how to get my 6 Pack back? i play football 3 times a week im fit but just cant seem to get my 6 Pack back in shape."

My $0.02...............

The biggest oversight in fitness is that six-packs and weight loss occur in the KITCHEN, not the gym. This leads to the misconception that you can just pound a bunch of crunches and get a six pack. WRONG!!

Things you need to eat a lot of and a few tips. The following is for serious ppl with serious goals. Curious, feel free to proceed:

-NEVER EVER EVER EVER MISS BREAKFAST. Even if its just juice and something small to snack on, I don't care, DONT MISS BREAKFAST. Wanna know why? Try going 8 hours a day without anything to eat or drink. Now when you hit the 8 hr mark, see how much longer you can go without anything before you feel a certain ways. Most mornings I have a bowl of instant oatmeal and a mix up protein shake. However, any form of eggs in the morning is a good source of protein, ideally on some whole grain, multi-grain or whole wheat bread (white bread is the devil). Whole grain cereal and yogurts are good. Fruit. Switch it up. The same thing everyday is not healthy.....believe it or not.

-Instead of eating 3 times a day, eat 3 small meals and have 2-4 snacks throughout the day. Keep around a jar of trailmix, peanuts, almonds, fruits, baby carrots, yogurt, oatmeal....anything that's too small to be a meal but can satisfy hunger cravings (I'm a big fan of peanut butter). WHY? bc eating smaller meals more frequently speeds up your metabolism. People who are naturally slim have faster metabolisms. Who can speed up their metabolism? ANYONE!!! Isn't that goodnews?

-heres a key weightloss trick. EAT FROM SMALLER PLATES. WHY? Using a large plate subconsciously convinces your mind to eat WAY more than you need and compels you to finish gargantuan proportions far after you're already full. Eat when your hungry, stop when ur full.

-Eat lots of whole grain and whole wheat. WHY? They put your stomach and intestines to work and help to keep your system running "regular" and flush impurities.

- you need a high fiber diet lots of fruits and plenty vegetables. as a rule of thumb at least 1/3 of my plate for all meals has to be green. Works well for me.

-DRINK LOTS OF WATER!! WHY? Your body is 70% water.......... you think water is important? A gallon/ 8 glasses a day or more. coffee, tea, protein shakes count towards it. Not juices OR soda, which leads to my next point

-avoid drinking high caloric drinks.

-avoid sodas or any carbonated drinks

-HIGH FRUCTOSE CORN SYRUP IS THE DEVIL. artificial sugars (sweet n low, splendor, etc) are even worse. they both have addictive agents and create a dependency. ever notice when you have one sweet you get cravings for more?

-Pay close attention to nutrition facts. even though they say "150 cal per serving" keep in mind the average bottle has 2-3 servings. You just subconsciously added 400+ calories to your meal.

-do not drink fluids 40 mins before or after meals (see previous point)...wait for the "why" after this next point.

- avoid cooking with and adding excess salt to your food (in conjunction with last point). salt absorbs fluids and causes water retention and bloating in your body. The problem with that water build up is you really have no control of that distribution or where that excess retained water weight goes. Now here's the part where someone says "well I dont really cook with salt"..... Well unless you live on a farm, don't season your food, and you don't live in America, damn near most foods have salt in it. Remember the big fuss about that whole slavery thing?

-drink at least 16 ounces of water first thing in the morning. imagine how you would feel if you worked 8 hrs straight with nothing to drink. Here's a tip, drink 16 ounces before bed and I promise you'll get up in the morning.......[giggity!]

-reduce foods high in carbs, sugar and fats. Even though your body needs these things, they can be detrimental to your physique in excess (key word so far is "excess")

-make sure you're getting a good amount of "GOOD FAT" omega-3, omega-6 typically in vegetables, peanuts, peanut butter, gel capsules, fish...etc.. lookitup. Good fat enriched with good cholesterol helps lower your BAD cholesterol. High cholesterol is not the problem, high BAD cholesterol is.

-avoid white bread, rice and potatoes. for some reason they bleach wheat and rice, which kills all nutritional content. Then most bread will add chemical nutrients (under the name of "enriched"). However, the temperature needed to bake bread kills the added nutrients thus canceling them out.

Here's a tough one even for me and one I admittedly struggled with.
You cant have a six pack if you drink large amounts of alcohol and beer. I Drastically decreased the amount i drink, but since I still DO on social occasions, this is what keeps me at a "5 pack" (4 on top and just one on the bottom). I've come to realize that the "Elusive 8 pack" is an anatomic variable and something you either have or don't. I know ppl who work way less on themselves and have 8 when at peak condition I have 6... but I havent given up yet.....and I digress...

Amongst other calamities such as calories, fats and sugars, alcohol dehydrates the body (a major cause of hangovers) and I hope we established how important water is to muscle, skin cells and everything on your body. Whats probably most detrimental is that alcohol slows down protein synthesis in the body and protein is the fundamental building block of muscle production, development and growth. When I went to Trinidad carnival last year, I ate and drank like a viking and I should show you guys a side by side comparison of my abs carnival tues morning compared to the end of the day... or worse, the next day lol!!

Tune in to the Climactic Trilogy Epic finale in.............Staying Motivated in the Gym..........Part 3