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.

Setting Realistic Goals

     

Now I know it happens to all of us, we read magazines and we see actors and models and singers and think to ourselves: I wanna look like him, she’s gorgeous, blah, blah, blah. It happens to me whenever I see Usher on Tv. I may have wished for him to gain 50 pounds a time or two, but hey I can be salty sometimes, I accept it. 

     So then you say to yourself: I’m gonna lose 40 pounds in a month, I have to kill myself in the gym and do 1,000 crunches a day, eat twigs and berries, drink water and eat tofu (gags). Guys, it’s not that serious. You are only setting yourself up for failure. All of those celebrities have trainers that they pay thousands of dollars to get in shape (as well as the occasional liposuction). Us regular folk have to do things essentially on our own. 

     You have to sit down and work on some realistic, attainable goals. For example, you should aim to lose 1-2 pounds a week, exercise at least three times a week, eat healthy, all of that good stuff. It’s hard work, but it can be done.

     Me personally, I want the six-pack and all the muscles. I had to get that notion out of my head and just focus on being healthy and get stronger, then worry about the aesthetic features. When you treat your body right and with the respect it deserves, then it will definitely work for you.

     It’s good that these celebrities may motivate to you to get into shape, but realize that everyone’s body is different and that you should just focus on being the best you that you can be.

The Gym is My Drug

Hi, my name is Vaughn, and I have a problem: I’m addicted to the gym.

     If someone would have told me five years ago, that I would’ve become a gym junkie, I would’ve told them to lay off the nose candy. It used to be such a chore to drag myself to the gym a few days a week and give half-ass attempts at a workout. I’d be all sore and miserable and just want to munch on a few cookies, but nope the fatass in me had to put them down (see what I did there).

     Anywho, that was then, and this is now. Over time, I’ve come to appreciate my gym time. It’s proven to be my stress relief, and in college there’s a lot of that. From classes, work, roommates, life in general, stress was everywhere. Instead of punching a hole in the wall or in someone’s face (because lord knows) I take it out on the weights.

     Not just stress relief, I just genuinely enjoy just being in the gym. I love that sore feeling after a tough workout, it’s just the best. I love challenging myself and lifting heavier weights. On the vain side of things, I love walking in there and knowing that I’m probably the strongest guy in the place and that people recognize that fact (not an opinion, but a fact).

     It’s gotten to the point where I can’t function without the gym in my life. I’ll get upset if I’m not able to get at least 30 minutes in the gym. I’ve been late to classes and work just so I can squeeze in some time to hit the weights. All my friends know how passionate I am about the gym, probably get annoyed with me from time to time, but they’ll live.

     So yeah, I love the gym. That is all!

Finding My Way

                                                         (Yeah, I know I'm cool)

     Hey guys, I’m baaaaaaaaaaack! I know that I say this every other month then never write another post, but that my friends will change. Starting today. I haven’t really had the inspiration to write. That combined with working and finishing up school left me with little time. Now I can say that I am college graduate with a degree in Psychology, and I’ve joined the “real world”. Let me tell you, it is NO joke.

     I’ve begun the job search and it has been exhausting, draining and overwhelming for myself. After a few chats with friends, family and some successful graduates, I’m feeling a lot more optimistic about everything. I will continue my search as well as making the best of the free time that I’ve been given. I’ve dedicated more time in the gym, and now to this blog.

     My friend told me that I had one of the best blogs out because of my honesty and sincerity in my writing. I’ve always felt that writing was my strong point (exams, not so much). I became inspired again to give more of my writing to all of you people out there who need it. This weight-loss journey has been quite the interesting ride and I’m still in the process. As time goes on, I’m becoming increasingly comfortable in my own skin and loving myself, which wasn’t always an easy task. All of the doubts and fears of slipping back into that old lifestyle of mines sometimes took over, but now I know that I have a handle on things, I know that I can accomplish anything that I put my mind to.

     That’s the biggest thing I want people to get from this blog: Dedication and focus. You need both if you want to be successful in losing weight and maintaining a healthy lifestyle. Put out positive energy into the universe and it will definitely come back to you. You just have to put the work in. If I can maintain this Slim & Sexy lifestyle for almost five years, then I know that you can definitely do the same.