30 Days of Burpees

Hey guys, hope everyone is doing well. I've been keeping busy of course with work and the gym, just figuring out life I guess. At the same time, I've been looking for new fitness challenges to get into. One day, my friend Noereem brought to my attention this 30 days of burpees challenge that Spartan Race posted on their facebook page. I was like "ehhhh I hate burpees, I don't think so". Then I said to myself that I gotta keep pushing myself so why the hell not? So that night, I put in my mind that I was going to perform 30 burpees a day for the next 30 days. No pressure right?

For those that may not know what a burpee is, it is an explosive full body workout that can be used for strength training as well as cardio conditioning.  Here's the basic set-up:

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground.
3. Kick your feet back, while keeping your arms extended.
4. Immediately return your feet to the squat position.
5. Stand up from the squat position.

Some slight alterations that can be done to the burpee includes adding a push-up once you're in the plank position and as opposed to standing up from the squat position, give a quick jump instead. This is the variation that I chose to do for 30 days. 30 burpees may sounds overwhelming to people, but you can easily break it down. For example:

1. 3 sets of 10.

2. 6 sets of 5.

3. 1 set of 20, 1 set of 10.

I must admit in the beginning, I wasn't sure if I was gonna continue with the challenge. I'm a bigger guy and that's a lot of bodyweight to be flinging around in the air and whatnot. But I kept pushing myself because I'm not a quitter. It was also good to have Noereem's constant support and making me want to be great. Halfway through the challenge, I noticed that my arms and chest were getting more solid and the beginnings of a kinda sorta but not really four-pack. That made me wanna keep going, and that I did. 

Once I got to the last day, I thanked the Lord that I got through it and I didn't quit. It's become a part of my regular workout routine. After my lifting sessions, I go to the cardio area of the gym and bang out burpees. I always get an array of looks from others at the gym, probably wondering what the hell is this guy doing. I'm simply unleashing the beast that I am. From now on, I'm doing 40 or more burpees a day. All of this extra work is merely the beginning stages of training for the Spartan Race I plan on signing up for next year. This will be my next thrill, so wish me luck. Hopefully, I've inspired someone to get up and do some burpees. I still hate them, but the results will influence to you to keep on giving your all. Until next time guys, and thanks for the support as always.

HAPPY HOLIDAYS!!

(Royal H. Burpee; the man responsible for inflicting this hellish workout on the world)

Push It To The Limit

     Hello all, I hope you guys enjoyed your Thanksgiving holiday and that you have much to be thankful for, I know I sure do. I have a little bit to catch you up on in my journey to remain healthy and strong.

     A few weeks ago, I calculated all of the miles I ran since April, which turned out to be 191 miles. How I got that far in just a few short months is beyond me, but I made it happen. My friend Noereem also reached the same number of miles. Then of course, my competitive nature kicked in and a challenge was initiated: The first person to reach 200 miles gets a free meal from the loser and also has to complete 30 burpees. Because I'm always up for a challenge, I said to myself I'm gonna run nine miles in one day in order to win. You ever say something out loud and regret it later? Yup, that moment.

     So I woke up early Friday morning, the day of reckoning came too soon. I definitely said a little prayer before I headed out to make sure that my legs and lungs don't collapse. As I'm walking down the hill to stretch, I saw that Noereem had already ran about six or seven miles on my MapMyRun app. To which I said "DAMNNNNNNNNNNNNNNN"!!!! I'm pretty sure my neighbors heard me, but it's all good. So I put on my headphones (MJ playlist of course) and I started running.

     I didn't know how I would map out my run, I only put in my mind that I would make my way to the east side and run up and down some hills and take it from there. Ohhh man what the hell was I thinking? I have never stopped to gasp for air so many times in my life. After awhile, I just running around in circles looking all types of stupid (dumb as hell really).

     Noereem had already finished by the time I reached six miles, but I wasn't gonna stop there. I put in my mind that if I finished, I would be personally satisfied as well as the bragging rights and social media appeal of this story, so I had to make it happen.

     I never thought those three miles would end, but when I finished mannnnn, I'm sure you'd like a motivational climax but in actuality, my legs were on FIRE!!!!!! I went to the store and got me a gatorade and took the bus home cuz I was not trying to run back. Ain't nobody got time for that!! For the next few days, movement was limited. I was tempted to invest in a power walker, but I toughed it out.

     Overall, I'm proud of myself for not giving up and completing the nine miles. My time ended up being 1:45:55. I'll definitely do another major run when the weather allows for it, basically in March. I never imagined myself saying oh I'm gonna run nine miles and actually do it. At this point in my life, I'm focused on bettering myself physically, emotionally, mentally, spiritually. This was yet another example of what I can accomplish when I put my mind to use and focus on the goal at hand. If I can do it guys, there's no stopping anyone that reads this blog.

(I really had no idea where to go after awhile, as you can see from my frantic gps tracking)

I Did It

     Hey guys, hope everyone is doing well and whatnot. I must say that today was a great day for myself. Not only did I complete my 3rd 5K in a month, but I performed my best run today. I finished the race with the time of 29:20.

     This race was important to me because I had to redeem myself for my last two races. Don't get me wrong, I did alright for a guy my a size, but I knew that I could do better. For instance, I can run three miles under 30 minutes any day of the week when it's just me by myself. But then what happens is that I see other people running during the race and in my mind I have to outrun everyone.

     I have this competitive nature when it comes to anything related to fitness. I have to run faster, lift heavier, all of that. That competitive nature has been my downfall in the past. By the last mile, I slow down and my pace and my rhythm gets all messed up. I end up with a less than desirable finish time, which gets me frustrated because I know I can do wayyyyy better. So this time, I made it my goal to finish this race with a great time.

     When it was time to start, I had to tell myself to block everyone out and pretend that it's just me running around my neighborhood like a regular workout and just keep a good steady pace and breathe, just BREATHE! So we're off, my playlist is going (MJ of course) and I'm just keeping focused on the path and nothing else. There were slight moments when I said I needed to outrun him or her, but I let it go and worried about competing with myself.

     So I'm running and I'm running, then my timer told me that I had one more mile to complete. That's when I kicked it into overdrive. I was determined to finish this race strong and not stop. I didn't even stop for water, I just wanted to cross that finish line. Then of course, "Bad" comes on the shuffle. I swear, y'all just don't understand how MJ's music inspires me and motivates me to keep moving and pushing myself.
   
     Once I saw how close I was to the finish line, I started sprinted like there were pitbulls chasing me. It was not a game. I checked my phone to see what my time was, and I did my 5k in 29:20. You can only imagine my excitement/lack of breath. I was so proud of myself and it only goes to show that if you set a goal and work towards achieving that goal, success is right around the corner. This is only the beginning. I'm ready to run a 10K, then a half marathon, and eventually the Boston or New York marathon. Why not? I'm prepared to do the work and it's gonna happen. Keep pushing everyone and have a great night!

(2009/Today's race)

   

Accomplishing Your Goals

   


   

     Hey everyone, it's me again. So I've had an interesting week, to say the least. My friend Noereem told me that she was doing a 5K to celebrate her birthday and suggested that I join her. I mulled it over for a bit, and I said yes. It would be my second one so I wanted to see if my time would improve from 2011. Now mind you, I didn't do any actual preparation or training. All I had been doing was running my two miles a few times a week. I wasn't sure how it was gonna turn out.

     So, it's the morning of the race, and I'm incredibly nervous. I don't know where it came from, but I was anxious to run this 5K. I go up to register and  ask one of the attendants if it were allowed that we could wear headphones, and he said yes. Some of that anxiety lessened because I knew that I'd be able to give my best effort with some music in my ears as I'm running. That's when I really went into race mode and was good to go. Headphones were in, my playlist was ready and I was off.

     So I'm running and I'm running, and just that, I kept on running. I wasn't tired, wasn't short of breath, I just kept a steady pace and I was putting in work! I ran two miles without stopping in about 20 minutes, which was a big deal for me. I stopped for some water and then my body caught up with me. My back was hurting, legs were on fire, common issues while running. I slowed down a bit and stopped a few times.

     Then, "Smooth Criminal" came on during my shuffle, and I knew I had to finish that last half mile strong. I was hoping for a really song to come up and motivate me to go harder, and of course MJ made it happen. Anyone that knows me, knows that "Smooth Criminal" is my push song to get through any type of workout. I ran my way to the finish line (on the verge of throwing up but I made it). My time ended up being 30:55, which was about a minute and change less than my previous time. I was proud of myself, but I knew I could do better and I wanted to do better. Something sparked in me and I knew that my next goal would have to be to run three miles without stopping in under 30 minutes.

     So from that 5K on Sunday, all the way today, I went running. Since I have two more 5Ks coming up next month, I became determined to meet my goal. Each day I pushed myself to do a little more each day. Running uphill, downhill, backwards, I did it all. The Map My Run app on my phone has been tracking all of my runs and my stats and I've been getting better each day.

     Then, yesterday morning, it happened: I achieved my goal!!! I ran three miles without stopping in under 30 minutes. I definitely screamed and I'm pretty sure everyone heard me, but I didn't care. There's no better feeling than setting goals and achieving them.

     I'm proud of myself for the progress that I'm making and I'm happy that I've been an example to people to achieve their own fitness goals. My friends that are gonna run this next 5K with me are like "I need to get on your level". Which kinda took me aback. I'm usually the one that follows these fitness pages on Instagram or seeing my athletic, military friends like damn I wanna look like that. At the end of the day, we have to stop comparing ourselves to others. I can only work on being in the best shape that I can be. I'm a work in progress and I'm only going to get better from here. I want to get a few more 5Ks under my belt and then start training for a half marathon, and eventually, I'm gonna make my way to the Boston Marathon. As long as I have the motivation (and a good ankle wrap and knee brace) I'll make it happen.

The Sweaty Selfie

     Now this is something that I should not be proud of, but I am indeed the King of the sweaty selfie on Instagram. Now the sweaty selfie is when you're in the midst of a grueling workout, but have JUST enough time to break out the phone and capture your perspiration on camera. Now, I'm sure there are people who get annoyed with someone like me who takes countless pictures of me sweating on social media. But it's like, I don't care one bit.  So anywho, embrace the sweaty selfie. Show people that you're putting in the work and be proud of yourself while those critics are probably on their couch being slobs not caring about their health. Here are some highlights of my work:

Embrace the sweaty selfie!!

My Favorite Fitness Apps

     Hello everyone, thanks again for all of the supporters of this blog. It definitely means a lot to me. Anywho, to anyone who's looking to lose weight and learn how to exercise, it may be confusing at how to go about the process. There's quite a few people in the world's population that are iPhone users. I've been fortunate to conform to society as well (Thanks mom for the graduation gift). They feature many awesome (and free) apps for exercise beginners to the more experienced gym junkies such as myself who are always eager to seek a new challenge. Here are some of my favorites so far:

1.) Runtastic Push-Ups PRO: Ok well this one costs a dollar or two, but it's worth the investment. The way this app works is that you start doing low reps spread over five sets. For example, you'll do a set of 2, 3, 2, 2, 4. That's level 1, which is spread over 25 sessions. Basically, at the end of Level 3, the final goal is to do 100 Push-ups in one shot. I was able to bang out 60, and then I finished with a set of 40 (my chest was on fire, sue me). I would usually do this app after my workouts. I had to find an extra burst of energy to get through the last couple of sessions, like lawwwwddddd it was hard! So yeah, if you love push-ups or want to accomplish doing a push-up for the first time in your life, use this app. Your upper body muscles will thank you later.

2.) Runkeeper: I've been increasing my running this year and I'm no good measure for distance and calories, so why not have an app do it for me? Then came Runkeeper. The only downside to this app is the female voice that would tell me the time and how far I ran. You know, one of those robotic, annoying, monotone voices. Imagine your worst teacher/professor giving a boring lecture, that's her. Especially when I'd be in the middle of an MJ song, and right when that good part of the song she would interrupt my life. Luckily I figured out how to keep her on mute and to just tell my mile times.

3.) MapMyRun: My friend Noereem (who by the way is an amazing runner, like seriously try and keep up with her) would post instagram pics about this running app she was using. I was like "ooooh I like that". So I just downloaded it this week. I would've gotten it sooner but Citizen's Bank wanted to take 40 days and 40 nights to replace my debit card, but I digress. I love it already. For one, the voice on this app is actually tolerable and encouraging. Secondly, it also has an option for nutrition. I type in the foods I ate throughout the day and it tells me how many calories I'm consuming and how much I need to maintain my weight and all that good stuff. I think this will help with my eating so I can actually see for myself how many carbs is this, or how much fat is in that. Very helpful, to say the least.

     So yeah, for all of you iPhone users out there who are looking to jumpstart an exercise regiment, I would suggest these three apps to get you going. They've proven to work well for me and hopefully you try them out and get great results!

The Challenge is Over..... Or is it?

     Ok guys, so the three weeks are up. The 21 Day Challenge has been completed. I would say that I was 85% successful in not eating the foods that were prohibited. In my opinion, it wasn't really that hard to do, or so I thought. The first few days were terrible because I think it's human nature to want what you can't have. I normally eat those foods on a daily basis, but once I was cut off, I wanted a cookie like I was crack addict. Anyone that knows me, knows that sweets are my weakness. At work, there was so much temptation around: Cookies, pies, donuts, chips, but I kept it together.

     Now, I said that I was 85% successful because well there were some slip ups in those 21 days, more so towards the end. Welllllll sometimes, no one wants to cook in the house so naturally I'm gonna order out, and welllllll I had some pizza. A brotha has to eat, and it wasn't even that bad. Spinach alfredo with chicken and tomatoes so I was being good. Then, one night I went out to eat with friends and there was this reese's molten cake and REESE'S ARE MY WEAKNESS so I succumbed to the temptation and I felt no guilt whatsoever. Then the kicker: my mom bought home some chocolate peanut butter poptarts and caramel apple cookies from pepperidge farm. Mind you, it was the last two days of the challenge. I said screw it and I WENT IN. Once again, no guilt whatsoever, I gotta live my life.

     There were some positives from this challenge. For instance, I slimmed down just a tad. I never weighed myself but I could tell from how clothes were fitting on me and how baggy my pants were becoming. People noticed a difference as well so I knew I was doing something right. I felt a little bit more energetic throughout and I made healthier eating choices as I've been working towards doing for quite some time now. I also enjoyed the fact that friends of mine were also inspired to do the challenge with me and following my lead. Made me realize that people are watching and listening to me and look to me as a positive influence. I have to say, there's no better feeling.

     The only real downside is that I don't like restrictive diets or that word alone: diet. It triggers something that makes me feel like I can't eat this or that and quit cold turkey. That's not good at all because you get that first taste of something you've deprived yourself of and you're gonna binge. Believe me, I've demolished cartons of ice cream and packs of oreos to myself so I know what I speak of. It took me a while to understand that I don't have to deprive myself of a cookie once in awhile, but not to go overboard with it as well. It's a balance struggle that I've had to deal with for quite some time.

     The next step for me is to challenge myself to not stop eating the foods I love, but instead to just cut down on certain things. My main loves are: peanut butter, cheese, peanut butter, wheat bread, peanut butter, gatorades, and did I mention peanut butter? Now that would be the real challenge for me. It won't be easy but I've proven time and time again that I can accomplish anything that I put my mind to. The same goes for anyone reading this blog, we can do anything guys.

The 21 Day Challenge

     
     Hello everyone! So last night, I was scrolling through my Instagram timeline and I came across this post from @Teamnodaysoff. Now they're one of my favorite fitness pages to follow because its great motivation for myself. The post talks about a 21 Day Challenge. Basically, most of the junk that people (myself included) eat cannot be touched for three weeks:

No chips
No candy
No soda
No diet soda
No cookies or biscuits
No cakes, pastries, or muffins
No chocolate
No white bread
No fast food
Basically anything that tastes good

     I'm pretty good with most of the stuff that's listed, but for the junk food king to not have any cookies, that's gonna be tough. Plus, I work in a kitchen where they bake a whole bunch of yummy goodness so the temptation is always around me and I have succumbed a time or 20. I'm always up for the challenge so I said I'm gonna do it. I reposted the picture on my page and surprisingly a few of my friends are down to join me.
     Now knowing that other people are willing to support me, I have to rise to the occasion. This is something that I know I can handle. When I'm disciplined and focused, I know I can handle it. Plus, they didn't say no liquor, so my social life will remain intact (kidding not kidding). You guys should join me too! We can support one another to make healthy choices. I'm always here to help. So I'll keep you guys posted on my progress and we shall see how it goes. See ya!

Summertime Cardio

Hey guys, I'm back with a new video. My friend wanted to go running this morning, so I figured why not get her to record a portion of our workout? It's a work in progress and I'm striving to get better with each video so here you go!

A Little Thank You

Hey guys, hope everyone is enjoying their summer, I know I sure am. Lots of work and lots of fun thrown into the mix. Anywho, I just wanted to say a little thank you to everyone for their continued support of my blog. A few days ago, I received a Facebook message from a complete stranger. Here's what he said:
"Hey Bro Just wanted to say thank you, I have followed your blog & your journey has reminded me a lot of my own. With all the struggles that you have gone through really inspired me to get up and get moving. Today I am 90lbs down so far and counting".
You have no idea how much that moved me. Sometimes, I get a little discouraged with the blogging because I think that no one is paying attention to my work. I know it's all about helping people but sometimes a little recognition or a hey good job goes a long way with me. When I received that message, I was reassured that people are paying attention to my words and my experiences. This is what I want to do with my life: helping others get healthy and live happy lives. I'm not exactly sure how to go about it just yet, but I know that my goals will be accomplished. So once again, thank you to everyone for enjoying my work. It truly means a lot to me that I'm able to motivate and inspire others through this platform. I WILL be getting some videos done in the near future, it's just a matter of planning and recording, so don't worry it's coming. Thank you guys and I shall return!

P.S. my other social media outlets if you ever have a question or just wanna say hello
Twitter: @Vaughnage_X
Instagram: @vxmartin
Facebook: Vaughn Martin
Migente: KIDDING

My First Video

My first workout video and it's dedicated to my favorite exercise: Push-ups. It's my first time recording, so hopefully you all will enjoy!

A Little Friendly Competition

I don't know what it is, but I have this little competitive streak amongst my friends that go to the gym. I'm always there to encourage my friends to go to the gym and I'll teach them some things that I've learned along the way. Once they start getting these great results I say, whoaa SWERVEEEE!! I have this incredible urge to be top dog in the gym. I'm rooting for everyone to succeed, as long as I can still maintain my dominance. It's not jealousy in any way, but rather it's motivation for me to stay on my toes and keep striving to get stronger and healthier. I'm still the fitness guru around here, and no one's taking my spot. That is all.

Just Keep Running

     The weather is getting warmer, which means running season has begun for me. I never thought there would come a day that I would enjoy running, but I love every minute of it. It's just a great feeling of accomplishment after you've ran a few miles and you're just dripping with sweat. There's nothing else quite like it for me.
     I like to get my runs in before work. Around 9:30 am, I'm out the door and I'm hitting the pavement. I'd like to get up earlier around 6ish, but something in my spirit just tells me to stay in bed. I have my running app on my phone that tells me how far I'm travelling and how many calories I'm burning. That, combined with my playlist, there's no stopping me. I'm pretty sure my neighbors get annoyed with me singing my MJ loud and off-key, but I could care less. The area where I live is basically a series of hills, so it's an even better workout for me. What does suck is running uphill after it's been a good 30 minutes in the hot sun, but that extra push makes it completely worth it.
     Just last week, the greatest thing happened to me. I, Vaughn Martin, weighing 294 pounds ran a complete mile without stopping in 10 minutes. That's never happened before ever in my life. That last minute I pushed myself to run up that hill and get it done and I felt so proud of myself. When you set a goal and then you ACTUALLY achieve that goal, man it is the greatest.
     I plan to get that mile time around eight minutes by the end of the summer. Also, I want to do another marathon. I have friends that want me to train with them and as long as I got some water and two good lungs, I'll be able to keep up. So lace up them running shoes, put on your headphones and get to running!

Remxing the Routines

     Seeing as how I've been making some changes to my eating habits, the same had to be done for my workouts as well. Once you reach a plateau, you have to shake things up to get that metabolism going. I'm also fortunate enough to have friends who are also fitness fanatics that give amazing advice and tips.
     My supervisor at work just happens to be a trainer and we've been going to the gym together the past few weeks. I must say, this is a blessing and a curse. A blessing because I'm pushing my body to the limits and learning new routines that are making big differences to my physique, the curse is that on some days it's hard to move around. But I love it all, I'm gym junkie and that's how I get my high (an occasional bottle of henny but I digress).
     We've been incorporating a lot more arm workouts into the arsenal. A lot more bicep curls but in different variations. You would be surprised at how a slight twist of the wrist or angle of the arm can make a difference. I'm also a lot more work on back, doing the lawnmowers, lower back raises, pull-up, etc.  I haven't benched in quite awhile, but I have been making great gains with different dumbbell exercises. I'm also doing pushups and core work galore. He also pushes to train harder and to never sit down and just power through the workout. I give the occasional eye roll, but it's all in love though.
     This is what my workout schedule looks like nowadays:
Monday - Chest and triceps w/pushups and core
Tuesday - Running 2-3 miles
Wednesday - Back and biceps w/pushups, pull-ups and core
Thursday - Running 2-3 miles
Friday - Legs & shoulders w/pushups and core
Saturday or Sunday - My bonus day. I'll either do full body drills or run a few miles

     It's still early but I'm seeing some results. I feel stronger and my endurance and stamina are improving significantly. This is only the beginning.

Some after workout pics, some also with my amazing friends!

Setting New Goals

     Hello everybody! I don't know what brought me back to this blog, just a random burst of inspiration I suppose. But anywho, I hope everyone is living happy and healthy lives. I've been staying busy since graduating from college. My life consists of work and the gym, and some fun with my friends in between. I've hit a plateau of sorts with my workouts. I went through this phase of bulking and just wanting to be the big guy that I'm naturally built to be. Drinking all of the protein shakes and eating pretty much whatever I wanted. I didn't get the desired results, so I had to reevaluate my plans.
     The fact of the matter is, my eating habits were starting to get a little out of hand. I work in a kitchen 40 hours a week, so I'm around all types of food. While I have access to healthy foods, there's also the burgers, the pastries, the ice cream. Being a fatty at heart, I can't always resist these treats. I went to weigh myself and I was at 294 pounds. If you looked at me, you probably wouldn't guess that amount, but my weight fluctuates in the 290s constantly.
     I finally had to get it in my head that just because I'm a big guy and I workout a lot, that I can bend the rules and eat anything and still look good. That's not the case whatsoever. Don't get me wrong though, I'm in good shape now, but I'm striving to be better. So I've made little changes with my eating habits. I'm trying to force myself to have a small breakfast before my workout, whey protein shake after my workouts, I'm eating mostly lean meats and veggies for lunch, granola bar or yogurt for snacks, and lots and LOTS of water (with some juice as well). I'm also trying to lower my bread and cheese consumption, the keyword here is trying. I can't completely cut it out of my diet, but a little less won't kill me.
     My ultimate goal really is to lose 10-15 pounds. I'm not gonna drive myself crazy to lose weight like I did back in the day. I just wanna be fit and healthy for the rest of my life. I wish there was a secret formula to getting in shape, but it's quite simple. Eating healthy and exercise is truly the key. I'm ready to accomplish these new goals. Let's go!

You Know What Grinds My Gears?

I was at work today talking to my coworkers about the gym and how my workouts have been going. I told my supervisor about this guy who was there today and he was being kinda obnoxious. The worst part about it is that he knew exactly who I was talking about. This got me to thinking about other things that annoy me about people in the gym. Here are some of my gripes about some gym patrons.

You Know What Grinds My Gears?

MuscleHead Douchebags: This is the only way I could describe this breed of people. They're the guys who walk around in their sister's tank tops flexing for NOOO apparent reason. They like to show off, grunt, and lift heavy weights, even if their form is terrible. Go ahead and pop your shoulder out, that's what you get! Take today for example. This obnoxious guy was doing too much. Of course, he was walking around in the tight shirt, flexing, lifting heavier weights than me, CRAVING my attention clearly. I gave one of my legendary eye rolls and kept it moving. I'm there to workout and tune out all of the madness in the world. Unfortunately, the madness somehow finds me.

Fashion Models: Apparently, the weight room is a photoshoot for some people. This breed of idiot likes to wear sunglasses indoors with gold chairs and obnoxiously fake earrings. Seriously? I get it, people want to look their best and possibly catch someone's attention, but newsflash, THEY DON'T WANT YOU!!!!

PHONES PHONES PHONES: If there is one thing that REALLY grinds my gears is people that sit around on their phones and chat obnoxiously about nothing. This wouldn't bother me so much if they weren't taking up a machine or a bench that this gym junkie *points to self* is trying to use. Leave the phone in the car or your locker, and get down to business. 

This concludes my post about what grinds my gears in the gym. Please don't fall into one of these categories. Go to the gym to workout, not for social hour. Keep it moving!

New Year, New Me *eye roll*

     For all of my gym junkies, it's our most hated time of the year. It's January, so you know what means: EVERYBODY decides it's their time to sign up for the gym and get all sexy for summer and whatnot. What do they always say? New year, new me. If my eyes could roll any further they'd just pop out of their sockets. Now I am all for people wanting to get in shape and be healthy, kudos to you. But don't go to the gym for two weeks and never appear again. Where they do that at?

     Another thing about this rare breed of people is that they put minimal work into their actual workout.   I'm sorry, but walking on the treadmill for a half hour is not doing nothing for nobody. Stop it now! Not only that, but they take up every machine and they use incorrectly use the equipment. Also, they have the NERVE and sheer AUDACITY to stand and take pictures saying "getting it in at the gym". Is this real life? It LITERALLY grinds my gears.

     I also feel that everyone clearly has psychic powers because they know I want to avoid new years traffic and go to the gym early in the morning so they all just HAVE to go the same time I do! They know what they're doing. Luckily for me, my workouts are quick and painful anyways so I don't have to get too stressed and dramatic about it, but seriously? If you're committed to wanting to change and make healthy living a priority, don't stop going midway through February and call it a year.

     I'm telling you. From someone who used to weigh 331 pounds, it's quite possible to slim down and stay that way. Like I always say, dedication and focus is all you really need.

     Thank you all for reading my rant, if you are a gym junkie, then you understand.

Distractions in the Gym..... It Happens

   
     It happens to the best of us: you get a text, gotta send a tweet, need to make a phone call. There's always something going on. My advice to you is to just leave the phone at home!!! The less distractions you have, the more time you'll have to workout. I used to bring my phone all the time to the gym. Everytime it went off, I took maddd long to get back to my workout. If you don't want to leave it at home, then buy a lock and leave it in your bag in the locker. Trust me, it makes a big difference. Plus, other people waiting to use a machine will thank you for it.
     Another distraction that I actually don't mind is seeing pretty girls in the gym. God bless Ryan McLatchy. He is the inventor of yoga pants. EVERY man should thank him!!!! It's a very pleasant distraction, if I do say so myself. May sound like a creeper but I mean......
     Although you have to be careful when you look around, her boyfriend may wanna beat you up or you may fall off your machine. This happened to me recently. I was on the treadmill, MJ playing in my earphones, I'm going in!!! Then a cute gets on the machine next to me, and I lost all types of focus. I was thiiiiiiiis close to falling off the treadmill and breaking a few bones. So glance at your own risk people.
     Long story short, put the phone away, look away from the beautiful women (yeah right)  and stay as focused as possible during your workout.

The Biggest Loser

     I LOVEEEEE this show!! Like you don't even understand. I haven't watched in a few years due to school and working all of the time. Now that I've graduated, I have some more free time on my hands. I'm able to watch again. It's a great season to catch up on. They're tackling the issue of childhood obesity in America.
     For all of you readers from different countries, obesity is quite the epidemic here in America. The statistics are unbelievable: 1 in 3 children in America are obese. That's wayyyyyyyy too many kids. The major factors due to this decline in our children's health is the lack of physical activity combined with poor eating habits. Kids spend at least eight hours a day watching TV, playing video games, eating junk food and sugary drinks.
     Watching the kids on the show remind of myself when I was that age. Being teased constantly about my weight, not feeling good about myself, isolated, ashamed, defeated, you get the point. So I think it's a great thing that the trainers are gradually easing the kids into physical activity and proper eating habits. We definitely need to make changes so our children can be healthy and happy.
     Another thing that I love about this show is how intense the trainers are. It makes me want to become a personal trainer that much sooner. Their workouts are kinda ridiculous but I think I could handle them with ease. Although I must admit, Jillian scares the hell out of me. I'd probably try to quit and she'd slap me and make me do 50 burpees. Also, I can be the next Dolvett. That dude is jacked! I can totally see myself being the next big bald black personal trainer to the stars *crosses fingers*.
     So yeah, this is one of the best shows on TV on Monday nights I'm not about that ratchet mess that is Love & Hip-Hop *eye roll*. So watch something with some depth and real importance guys. We have to make the necessary changes in our lives to get people fit and healthy, and to STAY that way. Dedication and focus is all you need.

Shirtless Summer

Ok guys, I'm half joking/half serious about this one. I've had this goal for quite some time now. I want this year to be shirtless summer for me. If, or better yet WHEN I get to a good size and shape, I'm just not gonna wear a shirt for the entire summer. I was that guy at the beach who would wear a shirt in the water because I would be too embarrassed to walk around with my shirt off around these other buff, in-shape dudes. Like seriously? Go play in traffic or eat a burger or something. So my plan is to be one of those guys at least once in my life. I've been working out harder and I'm ready to make it happen! NowI just need to spend more time on that treadmill, eat a salad or two and possibly some yoga again *eye roll*. So yeah, we'll see if shirtless summer happens. I'll do the best that I can, no pressure of course. Time to get sexy!

Gotta Love That Protein

     (After a delicious protein shake)

     Since I've been hitting heavier weights, I made the decision to start taking protein supplements. I thought that would be an easy decision, but umm there's like a bunch of different brands and types of proteins out there. I'll try my best to break it down for you guys:

 Whey Concentrate: Probably the most basic form of protein, also the cheapest. Good for beginners who are in need of an additional source of protein.

Casein: A type of protein that can be used as a meal replacement that will slowly breakdown over the course of a few hours. Helps people remain satiated and receive all of the proper nutrients.

Whey Isolate: One of the quickest absorbing proteins. Used mostly for pre and post workout and supplies the muscles the nutrients they need to recover and grow.

Hydrolysate Protein: The most $$$$, and of course it's the highest quality. Has highly absorbable peptides needed for muscle growth.

Soy Protein: Helps to speed up metabolism and weight loss. Used by mostly vegetarians.

Milk Protein Isolate: Contains both whey and casein proteins. Full of amino acids.

Egg Albumin: Amino acid profile helps build lean muscle mass.

     Yeah, a lot of big science terms. Basically I use the whey isolate because it's great for pre and post workout, and I need as much protein as I can get. Two scoops alone are about 40 grams of protein. I usually have a shake early in the morning then one right after my workout. The amount of protein you wanna drink a day is up to you. I drink mines mostly with milk, and sometimes water. Milk is used for mass gaining, while drinking it with water helps with weight loss. 

I'm not gonna lie to you, it tastes disgusting, especially the vanilla flavor. It's depressing but it must be done. The only flavors that are tolerable for me are chocolate and chocolate peanut butter. 

     I can honestly say that the protein is helping out a great deal. I'm seeing more mass gains and I've put on a few pounds of muscle the last couple of months. Don't just rely on the powder though. You can also get protein from lean meats, nuts, peanut butter, all of that good stuff. 

     Another added bonus, you get to eat more food!!!! Protein shakes are gonna take your appetite to astonishing levels and you'll need the extra calories because you're burning off so much during your workouts. But if you don't lift weights and just drink the protein shakes, you're gonna gain fat and I'm sure you don't want that. You gotta do both to get good results, so drink up!

Know Your Limits. . . Then Push

    These days, people want quick results and to get super strong, super fast. There's not a pill or drink that can make this happen. You have to work your way up to greatness. No one starts off benching 315 in the gym, we all have to start somewhere.

     It's important to know your limitations and your strength level when beginning a workout regiment. For one, you don't wanna snap your arms off, that's not a good look. You have to be cautious when lifting weights because if they're too heavy for you, then you're definitely not executing the exercise correctly and just causing yourself excess strain on your joints. Just start off slow and work your way up.

     It took me a few years to really increase the weights. When the movements start to become light and comfortable, that's one sign that it's time to take it up a notch. That's why I say you should know your limits then work to push yourself past that limit. You wanna keep challenging your body's strength and endurance in order to not reach a plateau and further your muscle development. Nowadays, I'm benching 275 regularly and squatting 315 as well. 

     It's all about knowing your body and just how much you can handle. Just because you see someone benching crazy numbers, doesn't mean that you're at that level yet. By putting in the work and challenging yourself, you'll be hitting those big numbers in no time, just have patience!

Don't Forget Your Legs

     It kills me how some guys in the gym will workout their chest, shoulders, arms, biceps, triceps, deltoids, back and COMPLETELY neglect their legs. Unless you have a medical issue, better hit them squats and leg presses boy!!!!!! For one, you look stupid. Secondly, you’re gonna look all big up top (hefty, hefty, hefty) and all scrawny in your legs (wimpy, wimpy, wimpy)

Here are the facts:

- Legs are a muscle group that needs to be trained

- Research shows that upper body strength can increase due to intense squat training

- Builds lower back

- Heavy squats promote the release of testosterone and growth hormones

- Better balance and coordination

(Deadlift)

(Squat)

(Leg Press)

     So let's be smart about this guys, work out them legs!!

The Hunger is Real

     

Maybe it’s just me, but I’m literally hungry all of the time. I know that I’m not supposed to be that hungry, but I am! It’s not like I don’t either, I’m a big boy. Ever since I started taking protein supplements and increasing my weightlifting regiment, I get insanely hungry.

     After a workout, I drink my protein shake. About an hour later, my hunger level is ridiculously high. I’ll make a peanut butter sandwich on wheat bread, grilled chicken, steamed veggies, a granola bar and some fruit. About two hours later, I’m hungry again. I’ll make some scrambled egg whites, more granola, a bowl of cereal, sweet potato fries. Nope, still hungry. My stomach will growl louder than Mufasa’s roar. I’ll finish my meal and I immediately start planning my next course. That food bill is a tad bit high. Good thing I workout as hard and consistently as I do, otherwise I’d be right back in fattyville.

     I knowwwwww that eating late is not all that great for you, but I refuse to ever go to bed hungry, not gonna do it. The worst thing I’ll have around this time of night is a bowl of cereal and a granola bar, so it’s not tooooo bad.

     Long story short, when I’m hungry, I eat.