The "Get Dwight Howard-Like Shoulders" Workout

When you see a picture of Dwight Howard the first thing most people notice are his mammoth shoulders. They're hugeeeeeee! Not only are they huge, but they're also extremely uncommon. Shoulders are one of most neglected body parts by both gym noobs and experienced weight-lifters. Why? Well, because they're not typically thought of as one of the "glamour" muscles like the biceps, chest, or abs. People crave washboard abs, sleeve-bursting biceps, and a hulking chest...but what about cannonball shoulders? Not so much.

I personally think the shoulders should be a point of emphasis. Strong shoulders offer so many benefits, both cosmetic and strength-related. The reality is that bigger shoulders will accentuate your biceps and triceps, as well as give your arms an overall larger, more defined look. Big shoulders will also make your back appear much wider. Not only that, but building strong shoulders will improve your bench press, deadlift, squat, and row. The result? Every other body part will get bigger and stronger too.

Anatomy


Your shoulders, or deltoids, are made up of three muscle heads. In order to build full, cannonball-like shoulders it's critical to follow a routine that works all three heads. The rotator cuff muscles (the SITS muscles - supraspinatus, infraspinatus, subscapularis, and teres) and upper trapezius are also associated with the shoulder, but I won't go into depth about those two muscle groups here. The three parts of the deltoid are:

1. Anterior/Front Deltoid (middle) - The anterior deltoid connects to the top/side of your chest. Developing the front head creates definition between the shoulder and chest and gives it the rounded look in the front.
2. Lateral/Middle Deltoid (right) - The lateral deltoid connects to your biceps and triceps. Building the lateral deltoid adds width to your arms and create a triangular look at the top of your arms. It rests above the biceps and triceps.
3. Posterior/Rear Deltoid (left) - The posterior deltoid forms the back part of your shoulder. Building the posterior deltoid will add width to your back and give your upper body and arms a much larger look from the rear. It connects into the infraspinatus, triceps, and upper trapezius.

The Workout
Rest 45 seconds between sets.
   
1. Barbell / Dumbbell Clean and Press - 3 sets, 8-12 reps. Start by picking up a barbell/dumbbell with an overhand grip (palms facing your body) and holding it by your waste. Using your shoulders and arms pull the weight upwards and push it overhead. The second part of the movement, the overhead press, is the same motion as a military press (shoulder barbell press). This is a great exercise for building overall explosive power, burning fat, and really hitting the anterior and lateral deltoid muscles.

2.  Lateral Raise w. External Rotation - 2 sets, 8-12 reps. Hold dumbbells in both hands and simultaneously raise both arms straight out to the side of your body. As you approach shoulder height twist your hands so that your palms are facing behind you (instead of down at the floor like in a regular lateral raise). Hold momentarily at the top and then lower the weights back to your body under control. This variation of the traditional lateral raise is more difficult and hits both your lateral and rear deltoids simultaneously.

Note: the picture shows a traditional lateral raise. Remember to twist your hands at the top.

3. 1-Arm Dumbbell Snatch - 2 sets, 12 reps per arm. Start in a high squat position holding a dumbbell in between your legs. Explode upwards and swing your arm overhead (there is no pushing involved). Lower the weight slowly back to the starting position and repeat. This is a high-intensity, fat blasting exercise that builds total body explosiveness and your anterior/lateral deltoids.

4. Reverse Flies - 2 sets, 8-12 reps. This is primarily for the rear deltoid. Sit on a bench with your torso bent forward so that your chest is facing the floor. Squeeze your shoulder blades together and raise both of your arms out to the side of your body. Hold momentarily at the top, return to the start, and repeat.

5. Arnold Press - 2 sets, 8-12 reps. This one's named after Arnold Schwarzenegger. This is a great exercise because it hits all three heads of the shoulder in one simple movement.Start by holding two dumbbells in front of your chest, palms facing inward. As you raise the dumbbells flip your arms over (so that your palms are facing outward) and do a regular shoulder press. On the way down rotate your forearms back to the original position and repeat.

Bucks Mascot Dunks Off 20 Foot Ladder

Check out this ridiculous dunk by the Milwaukee Buck's mascot. He's pretty crazy athletic, especially in that costume.

Getting Rid of Cellulite and Stretch Marks: What is Cellulite and the Best Ways to Prevent It

Cellulite is one of the biggest aesthetic puzzles for women of any age (women in their 20's get it to). If you have it you're not alone--over 80% of women over the age of 20 have cellulite. And it's not only for older, obese women--both teenagers and models alike can have cellulite. Although men can get cellulite, about 90-98% of cellulite cases occur in women. So what is cellulite, why do you get cellulite, and most importantly...how do you get rid of cellulite!?

What is Cellulite?

Cellulite is the hard-to-look-at, lumpy, cottage-cheesy looking skin (yeah it sounds nasty) that commonly appears on the butt, abdomen, and thighs. It's a condition that affects the appearance of the skin in areas with a high concentration of underlying fat, which results in a hilly, dimpled look.

The reason why cellulite is so much more common in women than in men is primarily due to differing skin anatomy.

1. Men have a much thicker epidermis - the top layer of skin. Because of this, male skin is much more resistant to change and is more likely to maintain its structure and stay flat. A woman's thin epidermis exposes it to disfiguration and the lumpy look known as cellulite. Think of it like a suit of armor. Men have a strong, outer layer that prevents the fat from bulging through the surface. Yeah...it's not fair, sorry!
2. As you can see from the pictures, female subcutaneous fat (underlying fat) is arranged into large, separate containers (cells) that run vertically underneath the skin's surface. As these fat cells grow these containers of fat are forced to expand vertically, and the fat gets pushed towards the surface. As this fat gets pushed upwards into the epidermis it will start to create visible bumps on the surface. Male subcutaneous fat is arranged in a crisscrossing pattern, which reduces the size of the fat containers and cellulite lumps (if they can even penetrate the thick epidermis). Again...sorry girls!
3. Women wear tight underwear! Wearing tight underwear constricts blood flow around your butt and thighs, which can contribute to cellulite development. Stick to thongs or looser fitting underwear. Who knew going commando was actually healthy.

What Causes Cellulite and How Do I Prevent/Get Rid of Cellulite?

There are plenty of expensive cosmetic surgeries and miracle treatments that advertise themselves as a magical, quick way to get rid of cellulite. I've seen creams, massage therapy, liposuction, drugs, "skin smoothing", and things as ridiculous as magnetic therapy and radio frequency therapy. There are literally hundreds of advertised treatments for cellulite. The problem is that there is currently no scientific evidence proving that any of these treatments actually work. They're a waste of money, stay away from them.

So how do you get a smooth butt and legs like the hottie below? The one sure way to get rid of cellulite, or at least to reduce how hideous it looks, is to lead a healthy lifestyle, exercise, and lift weights. Getting rid of cellulite requires the same process as getting rid of regular body fat. Stick to a low calorie, healthy diet, and exercise.

Another really effective tactic to get rid of cellulite is to weight train. Building muscle in your legs (specifically your thighs, butt, and abs, or wherever you have it) can harden the appearance and smooth out your skin. Weight training is also a very effective way to burn calories and fat.

Here are a few other reasons for cellulite development:

• Hormones: Certain hormones such as estrogen, insulin, and thyroid hormones play a large role in cellulite development. A diet that controls blood sugar and insulin levels (eating healthy, complex carbs such as whole grains and vegetables, and avoiding refined carbs and sugary foods) can prevent cellulite. The bad news is that many of these hormones are predetermined by genetics and you can't do much to change control them.
• Genetics: We have genes that predetermine the extent to which we develop cellulite. Gender, race, metabolism, and subcutaneous fat distribution all play a roll. Unfortunately, you can can't change these things. Blame your parents!
• Diet: Eating a healthy diet targeted at reducing body fat can have a major impact on the reduction of cellulite. Eat a lot of fiber, complex carbs/whole grains, fruits, veggies, healthy fats, and protein.
• Smoking: Cellulite is more common in smokers
• Exercise: All forms of exercise, cardio, and weight training can reduce cellulite.
• Clothing: Tight underwear that constricts blood flow around the thighs and butt can actually contribute to cellulite development. Surprisingly, thongs and loose-fitting underwear can help prevent cellulite.

If you want to get rid of your cellulite there's no need to invest in expensive miracle treatments or procedures. Lead a healthy lifestyle, exercise, weight train, and don't smoke. These things are all in your control, and the best part is they don't cost much of anything.

How To Eat Healthy In Places That Aren't

Let's face it, we all have busy lives. When we're constantly on the go it's not always practical or easy to choose the healthiest places to eat. So you're stuck at McDonald's or the movie theater and it feels like your stomach is about to eat itself...you're forced to make a quick choice. What would you pick to settle your upset stomach? Chicken McNuggets, fries, and a coke? Large popcorn and a rainbow slushie? Wronggggggg! Here are some ways to eat healthy (or healthier) and stay slim in situations that can quickly jeopardize your health and engorge your gut. 

Breakfast on the go.

• Skip: Everything Bagel with Cream Cheese - Devoid of nutrients, this New York favorite packs 540 calories, 23g fat,  550mg sodium, 13g saturated fat, 5g protein, and 70g carbs. Minimal protein, white flour, high saturated fat? Nothing attractive about this besides the taste.
• Better: Two Eggs and Cheese on a Whole Wheat Bagel - Love bagels? Opt for the whole grain type. 500 calories, 20g protein, 10g of fat. Swapping in a whole wheat bagel provides whole grains and fiber, which will slow digestion and keep you fuller longer. Two eggs pack in 14 grams of protein and tons of healthy nutrients. Swapping out the cream cheese for a slice of American cheese saves 150 calories, adds 3g protein, and cuts out 15g of fat (9g saturated), while still satisfying any cheese craving.
• Best: Two Eggs on Wheat Toast - Only 360 calories. Choosing wheat bread over a bagel will save you 100 calories and offer more fiber. This meal will satisfy your hunger and offer all the nutritional benefits that come with eggs and whole grains. Cutting out the American cheese will save you 2.5g saturated fat and 50 calories (it's also not good to eat processed cheese often). Great balance of carbs, healthy fats from the eggs, and protein. Quick, delicious, and nutrient packed.
• Always opt for wheat bread over a bagel and avoid cream cheese!
• Never eat croissants, donuts, or other pastries. They're PACKED with deadly trans fats.
• Skip processed meats like bacon and ham.

The Fast Food Fat Fest. How to make the terrible less terrible.

•  McDonald's (you don't wanna end up like him!)

• Every single burger has trans fat. If you need a burger, opt for a cheese burger. It only has 300 calories, but 12g fat/6g saturated/.5g trans. It has 15g protein which is a nice benefit. Compare that to the Double Quarter-Pounder with Cheese which has 740 calories, 42g fat/19g sat fat/2.5g trans fat, and 48g protein -- the proteins great, the rest isn't. A Big Mac has 540 calories, 29g fat/10g sat fat/1.5g trans fat, and 25g protein.
• Choose a salad with chicken, but no dressing! The Premium Southwest Salad with Grilled Chicken only has 320 calories, 9g fat/3g sat fat, and a whopping 30g of protein. If you were to add a packet of Creamy Southwest Dressing you'd add an extra 100 calories and 6g fat. Want Caesar? That'll add 190 calories, 18g fat/3.5g sat fat.
• Skip the soda. A large coke has 310 calories, and 86 g of sugar! Soda is empty calories and sugar that'll kill your body in about every way possible.
• The Premium Grilled Chicken Classic Sandwich is probably your best option. It has 420 calories, 10g fat/2g sat fat, and 32g protein. The one big negative is the 1190mg of sodium. A solid protein-packed sandwich. 0g trans fat is a nice benefit considering almost every other sandwich has .5-3g. If you want a McDonald's sandwich go grilled chicken.
• Love fried chicken? Choose the Chicken McNuggets over the strips. A large 10-piece Chicken McNuggets has 460 calories, 29g fat/5g sat fat, 1000mg sodium, 24g protein. The 5-piece Chicken Selects Premium Breast Strips have 660 calories, 40g fat/6g sat fat, 1680mg sodium, and 38g protein. Opting for the McNuggets limits the calories, sodium, and fat by a ton.
• Choose Ketchup over other sauces. 1 container of BBQ, Honey Mustard, or Sweet & Sour sauce has about 50-60 calories, all of which is sugar (10-11g). Stick with the old favorite, ketchup. 1 packet only has 15 calories, and 2g sugar.

• Chipotle (and other similar Mexican fast food)

• Chipotle is actually one of the healthiest fast food places in terms of ingredients. The problem with Chipotle is the calories, not the nutritional content. Beef/chicken, guacamole, beans are all very healthy ingredients by themselves, but it starts becoming a problem when you add cheese, rice, and tortillas and combine everything into one huge monstrosity...the calories build up really quickly. Learn how many calories are in each Chipotlean component and you'll be a master Chipotler in no time
• 1 serving of any type of meat has 190 calories, 7g fat/2g sat fat, 370mg sodium and 32g protein.
• Guacamole has 150 calories, 13g of healthy fat, and 6g fiber.
• Want cheese? It'll add 100 calories, 9g fat/5g sat fat, 8g protein.
• Sour cream? All fat. 120 calories, 10g fat/7g sat fat.
• Skip the chips. They have a whopping 570 calories, 27g fat/4g sat fat, 73g carbs.
• Rice adds 130 calories of empty calories
• Beans add 120 calories, no fat, 11g of fiber, and 7g of protein. Fajita veggies only add 20 calories. Tomatoes add 20. Corn adds 80.
• Choose the hard tacos or bowl. The 13" tortilla has 290 calories, 3 6" tortillas have 270 calories, and 3 hard tacos have 180 calories.Your best choice is to get your ingredients in a bowl, but toss the bowl in the trash. It'll save you 180-290 calories.
• So now you want to build your meal. Really hungry? So you choose a 13" tortilla, rice, chicken, cheese, sour cream, guacamole, lettuce, and a side of chips. You just consumed 1555 calories, 77g fat/23g sat fat, 2010mg sodium, 151g carbs, and 61g protein.
• What about the healthier version? Opt for 3 hard tacos, black beans, chicken, guacamole, and lettuce. Still a substantial meal, but you're only consuming 665 calories, 27g fat/6g sat fat (half of the fat is healthy fat from the guacamole), 1010mg sodium, 20g of fiber, and 44g of protein. For fast food you're getting healthy fats, a ton of protein, and 78% of your daily requirement of fiber! Not too shabby. 
• If you want to do even better choose a bowl and only eat the ingredients inside it. With all of the same ingredients from the last example your meal is down to 485 healthy calories!

• Panera (yeah...it counts as fast food)

• The tuna salad sandwich on honey wheat sounds like a healthy option right? Think again. Thanks to all of that mayo it has 750 calories, 47g of fat/9g sat fat, 1130mg sodium, and only 20g of protein for a tuna dish. Tuna's healthy, salad's healthy, but for some reason when the two combine they're suddenly not so healthy anymore. Anything with "salad" attached to the end of it is just another way of saying we added a lot of artery-clogging mayo. Macaroni salad, potato salad, egg salad, tuna salad...you get the point.
• Most of Panera's full sandwiches top 700 calories, the only ones under 700 are the Napa Almond Chicken Salad, Mediterranean Veggie, and Smoked Turkey Breast on Country. I just made my point about "salad", so stay away from the Napa Almond Chicken version. Your best options are the Mediterranean Veggie (610 calories, 13g fat/3.5 sat fat, 1450 mg sodium, 22g protein)  if that's your thing, or go with the Smoked Turkey Breast (560 calories, 17g fat/2.5g sat fat, 1960mg sodium, and 32g protein). Even with the lower calories in these sandwiches their sodium content is through the roof. Our recommended daily intake for sodium is 2400mg, almost every full sandwich on the menu contains 50-75% of that number. 
• Opt for half a sandwich and a salad without dressing...you'll keep your calories, sodium, and fat down.

Sushi time!

• Sushi is one of the healthiest foods you can eat. It's loaded with protein and heart-strengthening omega-3 fatty acids. This type of diet has helped Asian society stay slim and increase longevity. However there are a few things to watch out for.
• Avoid tempura. Tempura just means fried, it's extra calories, extra fat, and most likely extra trans fat.
• Use less soy sauce or low-sodium soy sauce. 1 tablespoon of soy sauce has 1,000 mg of sodium, that's about have your recommended daily intake.
• Be cautious of "spicy" rolls. 1. "Spicy" in the language of sushi means mayo. 2. Sushi joints typically use lower-quality, older fish in "spicy" rolls because the spiciness masks the less-desirable taste.This could potentially make you really sick so be really careful.
• Sweet miso and ponzu sauces are typically sugar-laden, and filled with nasty HFCS.
• Go for brown rice over white rice. White rice is simply empty calories that'll spike your blood sugar. Sometimes white rice in your rolls is unavoidable, but please don't order a side of white rice to go with it!
• Go for sashimi (raw fish sans rice), naruto (cucumber wrap), or brown rice rolls.
• Boston and Philadelphia rolls are made with cream cheese. I personally don't know how or why cream cheese fits into the sushi world, but avoid it.
• Try to avoid tofu even if you're vegetarian. Soy is not healthy! Order a veggie dish and a side of brown rice.

Yo Amo la Pizza! (I love pizza)

• The best way to stay smart at a pizza joint is to watch your portions. If you want pizza, limit yourself to one or 2 slices. Every pizza place differs, but one cheese slice typically has about 250-350 calories. This quickly adds up. 
• Order thin crust. It'll cut down the amount of calories and carbs in your pizza. CPK's thin crust is 439 calories per pizza, the regular is 614
• Don't order deep dish. They just stuff more cheese and bread into it. More calories, more fat.
• Add some veggies on top, they'll fill you up and add a lot of healthy vitamins and nutrients to a typically unhealthy food.
• Remove some of the cheese. Often pizza is loaded with an abundance of cheese, you can afford to take some of it off. You're saving 80 calories for every ounce of mozzarella you part with.
• Choose whole grain crust if possible. 
• Add some chicken as a topping. Adding chicken adds all the benefits of protein which can help fill you up and avoid that next slice.
• If it's extra greasy blot it with a napkin to remove some of the oil. Doing this can get rid of some of the fat and save over 50 calories (oil has about 120 calories per tablespoon).

The Movie Theater. Maybe the worst caloric catastrophe of them all..

• Movie theaters are pretty funny. They start by offering medium, buttered popcorn, which has about 1200 calories, 60g of saturated fat (that's about 3 days worth!), and about 1,500 mg of sodium. Yeah that's pretty terrible, but then what do they do...they offer us money-saving combos! The salty popcorn makes the consumer thirsty, so they offer combos with a soda. A medium combo at Regal (medium popcorn & medium soda) has 1610 calories! Not to mention all of that sugar in the soda. What does all that salt do? It makes us crave sweets! If that already wasn't bad enough some combos come with candy, and if not, candy is conveniently located right outside the theater. Add in an 8-ounce bag of Reese's Pieces and you just added another 1,160 calories and 35g of saturated fat. So if you're that person that eats the triple threat: popcorn, soda, and Reese's Pieces, congratulations--you've just consumed 2770 calories, 95g saturated fat, and 1,500mg sodium. This is more common than you probably think, I see it all the time and it's really, really, really sad. And we wonder why America's fat...
• If you need popcorn choose the small, unsalted, unbuttered version and quench your thirst with a large Dasani (I know it costs $4.50 but it's an investment in your health and body). 
• Share your popcorn!
• If you need candy stay away from anything chocolate coated like Reese's Pieces, M & M's, chocolate covered pretzels, goobers, etc. They're loaded with saturated fat and calories. A small bag of gummy bears, gummy worms, or sour patch kids are probably your best bet. Yeah they have a lot of sugar, but they don't have any saturated fat and are lower in calories. A 5 oz bag of Sour Patch Kids has 140 calories, 0g fat, and 33g of sugar. A small bag of plain M & M's (49.3g) has 250 calories, 13g of fat/5g sat fat, and 25g of sugar.
• Get out of the mindset that you have to eat candy, popcorn, and soda at the movies. It's very American, but it's not healthy.
• Plan ahead. My best tip is to eat dinner or a meal before you go (whatever time your movie is). If you eat something healthy at home beforehand you won't need to to eat any popcorn or sweets. If you have to eat at the movies buy something healthier outside the theater and sneak it in.

Quick Tips to Stay Fuller Longer

Are you on a diet trying to lose weight, but ALWAYS hungry? Here are a few quick tips that can really help curb hunger cravings and make dieting a whole lot easier.

1. Drink more water throughout the day. Water actually fills you up and the best part is that it's calorie-less!
2. Eat complex carbs and low GI carbs (http://www.southbeach-diet-plan.com/glycemicfoodchart.htm). Foods like oatmeal, whole grain bread, and brown rice are rich in fiber and take longer to digest which keeps you fuller longer. 
• Start your day with oatmeal
3. Eat breakfast. Eating breakfast has been proven to help control hunger cravings for the rest of the day.
4. Eat fiber. When you eat fiber it expands in your digestive tract, taking up a lot of space and taking forever to digest.
5. Eat vegetables. Loaded with fiber and nutrients, but not calories.
6. Eat more protein. Protein keeps you fuller longer.
7. Eat more healthy fats. Fats digest slowly and also slow the digestion of everything you eat with them. Eating healthy fats can buy you more time before your next hunger craving hits.
8. Drink unsweetened, hot, green tea.
9. Skip the sugar, candy, and sugary drinks. Eating sugary foods will spike your insulin levels like crazy and send your hunger through the roof--leaving you craving more and more.
10. Eat 5-7 smaller meals per day. Eating meals more often means less time between meals and less time for unhealthy snacks. 
11. Choose whole foods over liquid foods. They always keep you fuller longer.
12. Fruit over juice. Fruit has more fiber.
13. Eat slower.
14. Take a multivitamin.
15. Chew sugar-free gum.
16. Eat a small salad before the main course. It'll help you eat less throughout the course of the meal.

How to Calculate Individualized Calorie Needs to Gain, Lose, or Maintain Your Weight

If you're trying to lose weight, put on muscle, or simply maintain your body the way it is it's critical that you know precisely how many calories your body needs. Although body weight isn't solely controlled by calories in vs. calories out (hormones play a major role), calorie levels are still the main driver of weight fluctuations.

The Formula

The most accurate formula to calculate your maintenance calorie level, or the number of calories you should eat to maintain the same weight, is called the Katch-McArdle Formula. This is the most ideal formula because it takes into account a persons body composition when calculating calorie needs. Because muscle burns more calories at rest than fat, a person with a higher % of muscle mass will typically need more calories than someone who weighs the same but has more fat mass. A 170 lb male with 10% body fat will burn more calories than a 170 lb male with 20% body fat (more on this in a moment).

Before we do the calculation you must find your body fat %, or estimate it if you do not have access to a caliper/way of measuring it.

•  For men, pictures of different body fat %s are shown below. http://www.naturalphysiques.com/cms/index.php?itemid=144&page=1 has different pictures of body fat levels as well (2 pages).

• Here's a visual guide for women. Please god, I hope you don't have 8-9%!

•  Here's a comparison of people who have the same body fat % but look very different.

1.  Once you have found your approximate body fat %, calculate your lean mass. Multiply your weight in pounds x (1-body fat %). 
• I weigh 170 pounds with 8% body fat. My lean mass is 170 x (1-.08 or .92) = 156.4lbs of lean mass
2. Convert your lean mass in pounds to kilograms. Divide your lean mass by 2.2. 
• For me, I have 156.4 lb/2.2 = 71.09kg of lean mass.
3. Next, you must calculate your BMR or Basal Metabolic Rate. This is the number of calories that your body uses to sustain basic life functions such as breathing, regulating temperature, keeping your heart beating, liver and kidney function, etc. 
• BMR = 370 + (21.6 x lean body weight in kilograms)
• My BMR = 370 + (21.6 x 71.09kg) = 1905.56 calories
• My body burns 1905.56 calories just to keep me alive, thus I should never eat less than this number.
4. The final step is to multiply your BMR by your TDEE multiplier or Total Daily Energy Expenditure multiplier, which gives you your Total Daily Energy Expenditure.
• Refer to the chart below and assess which category you fall into. WARNING: Be honest with yourself. If you exaggerate your activity level you're going to end up with a calorie level that's above your true maintenance level, thus you would gain weight. So don't! My advice is to underestimate if you're unsure. If you feel that you're in between two categories than you can use a multiplier that lies in between.
• I workout 6x/week for at least one hour so my TDEE multiplier is 1.725.
• My Total Daily Energy Expenditure is 1.725 x 1905.56 = 3287
• The calorie requirement to maintain my current weight is 3287 per day.
5. To show you the impact muscle mass can have on daily calorie expenditure, consider my calorie needs if I instead had 18% body at (I still weigh 170 lbs). 
• My lean mass in pounds would be 170 x .82 = 139.4
• Converted to kilograms = 63.36kg
• BMR = 370 + (21.6 x 63.36) = 1738.65
• My TDEE = 1738.65 x 1.725 = ~ 3000
• My daily caloric allowance to maintain my weight is ~ 3000 calories. 
• This is ~ 300 calories less than my daily caloric allowance with 8% body fat!

Calculating Total Daily Energy Expenditure (TDEE)
Amount of Exercise	Total Daily Energy Expenditure (TDEE)
Little or No Exercise, Desk Job, Student	TDEE = 1.2 x BMR
Light Exercise, Sports/Workout for ~1 hour, 1-3x/week	TDEE = 1.375 x BMR
Moderate Exercise, Sports/Workout for ~1 hour, 3-5x/week	TDEE = 1.55 x BMR
Heavy Exercise, Sports/Workout for ~1 hour, 6-7x/week	TDEE = 1.725 x BMR
Very heavy exercise, Physical Job/Athlete or Training 2x/day ~1 hour each, 6-7x/week	TDEE = 1.9 x BMR

 Losing Weight


There are 3500 calories in a pound of fat. If you want to lose 1 pound of weight per week you need to be in a deficit of 3500 calories for the week, or 500 calories per day.

• If I wanted to lose 1 pound/week I would just need to subtract 500 from my TDEE. My daily caloric allowance to lose 1 pound per week is 3287-500 = 2787 calories/day.
• If I wanted to lose 2 pounds/week I would subtract 1000 from my TDEE. My daily caloric allowance to lose 2 pounds/week is 3287-1000=2287 calories/day.

Gaining Weight

If you're trying to put on weight I'm assuming you're trying to build muscle, not fat. Contrary to popular belief muscle doesn't have the same amount of calories as fat. Many people trying to gain muscle simply eat as much food as possible. Yeah you'll gain muscle doing that, but you'll also put on a boatload of fat.

• You should aim to eat 200-300 calories/day above maintenance when trying to build muscle.
• If I want to build muscle I should consume 3287 + 200 = ~3500 calories/day

For an easy and quick way to calculate your calorie needs go to http://www.cordianet.com/calculator.htm

Nix The Liquid Calories

Stick to water, teas, or other drinks without calories or artificial sweeteners (Stevia is the one exception). Sure soda and other sugary drinks taste great, but they're high in sugar and calories and won't curve your hunger cravings. In fact, they'll leave you hungrier!

Drop your wasteline by dropping soda. Swapping out one Coke per day adds up to 43,800 less calories per year--or 12.5 pounds. Is that really asking too much?

Deadlifting 101

Besides squats, deadlifts are far and away the most complete exercise you can do. In the weight-lifting realm deadlifts are king. If you want to shape a powerful physique, deadlifting is essential in any routine.

What are the benefits of deadlifts and why are they so great?

• They build forearm and grip strength
• They improve posture
• They build total body strength.
• They work many muscle groups in one simple movement: the calves, quads, hamstrings, butt, arms, core, lower/middle/upper back, traps, and shoulders.
• They shape all parts of a hard, strong core (obliques, upper/lower abdominals, transverse abdominis or "deep/inner" abdominals)
• They blast the hamstrings and butt. They're great for getting rid of a flat ass.
• They increase the release of muscle building hormones such as HGH and testosterone.
• They burn a lot of calories, especially calories from fat.
• They are extremely safe when done with correct form. Unlike squats or the bench press, you don't risk being pinned under a heavy weight. If your forearms or back give out you can bail and drop the weight safely.
• They prevent injury. They strengthen the back and prevent back pain.
• They have practical real life application. Ever lift a heavy TV or box off the floor? You're deadlifting. Start deadlifting and impress your significant other the next time you have to move something heavy.
• They're a high-intensity cardiovascular workout. They work your heart and help raise VO2Max-your body's ability to transport and use oxygen during exercise (its an indicator of cardiovascular endurance and fitness).
• They require very limited equipment. All you need is a barbell and some plates. Dumbbells work too. 
• You'll look powerful when you do them right. 
• They're not just for guys! Girls looking to work on their legs and butt should deadlift.

 The benefits go on, and on, and on...

So...How do I do a deadlift?

In order to take advantage of the many benefits deadlifts offer proper form is critical. If you're new to deadlifting it's a must that you start with a light weight until you learn how to do them correctly. Every day in the gym I see people deadlifting completely wrong, and it pains me...they're wasting all that effort on something that will wield less than optimal results and probably cause serious injury. Take the time to learn the form, you'll see better results and be better for it.

1. Stand with your feet shoulder-width apart in front of a barbell, squat down so that your thighs are slightly higher than parallel to the floor, and grip the barbell so that the inside of your forearms touch the outside of your thighs. The bar should be rolled up against your shins.
2. Tighten your core and keep your back in neutral alignment (straight) throughout the movement. NEVER, NEVER, EVER arch your back. If you arch your back you WILL put unnecessary stress on it and cause injury. 
3. Hold the bar firmly with an overhand grip (palms facing in). Start the lift by driving your heels and hamstrings into the ground, while simultaneously moving your torso into the standing position as you exhale. Breathing is really important--exhale as your lift, inhale on the way down. As you ascend with your legs and hips make sure to simultaneously ascend with your back and shoulders. Deadlifts have one fluid motion, not two. DO NOT make the mistake of bringing the weight off the ground with only your legs and then snapping your back backwards--that's a great way to get hurt.
4. Once the weight is up and your back is straight, stick your chest out, squeeze your shoulder blades together, and lean back slightly. Hold that position for 1 second and return the weight to the ground by bending at the knees and simultaneously leaning your torso forward. Keep your back straight during the descent. 
5. After each rep the weight should rest on the floor for 1 second before you start your next lift. Re-grip if necessary.
6. Practice makes perfect: Deadlift with a light weight, get the form down, and eventually progress to heavier weights. As you start adding weight your forearm strength may start to lag behind your back strength. You can either use wrist wraps, or an alternating grip (1 palm facing in, 1 palm facing out) to help with this problem. I advise avoiding wrist wraps for as long as possible because they take away the grip/forearm element of the lift.

Form: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

Other Variations

1. Dumbbell Deadlifts: Same motion as a barbell deadlift, just with 2 dumbbells.
2. Sumo Deadlifts (top picture): Start with a very wide stance, about twice as wide as a barbell deadlift. This puts much more stress on your quads, and takes a lot of stress off of your lower back. This is typically used by olympic power lifters who are lifting weight upwards of 1000 lbs. http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift.html
3. Romanian Deadlifts (A.K.A. Stiff-Legged Barbell/Dumbbell Deadlifts, bottom picture): This is the best exercise for developing hamstring and butt strength/size. I advise doing them as well as traditional deadlifts. Stand up straight, bend at your hips, and grab the barbell. Your knees should be slightly bent. Grab the weight, keep your back straight (no arching!), and drive it upwards using your hamstrings, butt, back, and shoulders. On the descent lower the weight by bending at the hips and slightly bending your knees. http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html

 

Never Walk Into a Supplement Shop Without Knowing What You Want

Somehow the supplement business has become a $23 billion industry. Why? Partly because some supplements do work, but also because uneducated consumers get tricked and persuaded by VERY convincing marketers. Walking in cold and relying on product labels is a supplement marketers dream and a huge pitfall for consumers. There are literally 1000's of different supplements, all with the promise of doing something miraculous for your body. But do you really know what these products are doing? If you go into a supplement store and read the labels you'll see things like 1000% accelerated muscle growth, enhanced protein synthesis, godlike strength, body fat incineration, skin-tearing muscle pumps...quite frankly, they all sound fantastic. Marketers can make these claims all they want, but the reality is that most products won't do anything close to what they advertise. While it's true that some supplements work really well and do what they advertise, I'd estimate that 80% are complete crap and are nothing more than a blend of sugar and some other insignificant ingredients. Save yourself some time and money. If you're interested in taking supplements familiarize yourself with the different types and brands and do some research or ask a friend. ALWAYS figure out what works and what you want beforehand. Walk into the store with the intention of buying what you want and walk out with only what you came for.

HFCS and the Obesity Epidemic

Here's yet another article linking HFCS to obesity, especially around the abdominal area. This stuff is nasty, avoid it so you don't end up like this.

 

 

 A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain

Posted March 22, 2010; 10:00 a.m.

by Hilary Parker

"A Princeton University research team has demonstrated that all sweeteners are not equal when it comes to weight gain: Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same. 

In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides. The researchers say the work sheds light on the factors contributing to obesity trends in the United States.

"Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity, but our results make it clear that this just isn't true, at least under the conditions of our tests," said psychology professor Bart Hoebel, who specializes in the neuroscience of appetite, weight and sugar addiction. "When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they're becoming obese -- every single one, across the board. Even when rats are fed a high-fat diet, you don't see this; they don't all gain extra weight."

A Princeton University research team, including (from left) undergraduate Elyse Powell, psychology professor Bart Hoebel, visiting research associate Nicole Avena and graduate student Miriam Bocarsly, has demonstrated that rats with access to high-fructose corn syrup -- a sweetener found in many popular sodas -- gain significantly more weight than those with access to water sweetened with table sugar, even when they consume the same number of calories. The work may have important implications for understanding obesity trends in the United States. (Photo: Denise Applewhite) Photos for news media

In results published online Feb. 26 by the journal Pharmacology, Biochemistry and Behavior, the researchers from the Department of Psychology and the Princeton Neuroscience Institute reported on two experiments investigating the link between the consumption of high-fructose corn syrup and obesity.

The first study showed that male rats given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar, or sucrose, in conjunction with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas.

The second experiment -- the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals -- monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet.

"These rats aren't just getting fat; they're demonstrating characteristics of obesity, including substantial increases in abdominal fat and circulating triglycerides," said Princeton graduate student Miriam Bocarsly. "In humans, these same characteristics are known risk factors for high blood pressure, coronary artery disease, cancer and diabetes." In addition to Hoebel and Bocarsly, the research team included Princeton undergraduate Elyse Powell and visiting research associate Nicole Avena, who was affiliated with Rockefeller University during the study and is now on the faculty at the University of Florida. The Princeton researchers note that they do not know yet why high-fructose corn syrup fed to rats in their study generated more triglycerides, and more body fat that resulted in obesity.

When male rats were given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow, the animals gained much more weight than male rats that received water sweetened with table sugar, or sucrose, along with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas, including the orange soft drink shown here. (Photo: Denise Applewhite)

High-fructose corn syrup and sucrose are both compounds that contain the simple sugars fructose and glucose, but there at least two clear differences between them. First, sucrose is composed of equal amounts of the two simple sugars -- it is 50 percent fructose and 50 percent glucose -- but the typical high-fructose corn syrup used in this study features a slightly imbalanced ratio, containing 55 percent fructose and 42 percent glucose. Larger sugar molecules called higher saccharides make up the remaining 3 percent of the sweetener. Second, as a result of the manufacturing process for high-fructose corn syrup, the fructose molecules in the sweetener are free and unbound, ready for absorption and utilization. In contrast, every fructose molecule in sucrose that comes from cane sugar or beet sugar is bound to a corresponding glucose molecule and must go through an extra metabolic step before it can be utilized.

This creates a fascinating puzzle. The rats in the Princeton study became obese by drinking high-fructose corn syrup, but not by drinking sucrose. The critical differences in appetite, metabolism and gene expression that underlie this phenomenon are yet to be discovered, but may relate to the fact that excess fructose is being metabolized to produce fat, while glucose is largely being processed for energy or stored as a carbohydrate, called glycogen, in the liver and muscles.

In the 40 years since the introduction of high-fructose corn syrup as a cost-effective sweetener in the American diet, rates of obesity in the U.S. have skyrocketed, according to the Centers for Disease Control and Prevention. In 1970, around 15 percent of the U.S. population met the definition for obesity; today, roughly one-third of the American adults are considered obese, the CDC reported. High-fructose corn syrup is found in a wide range of foods and beverages, including fruit juice, soda, cereal, bread, yogurt, ketchup and mayonnaise. On average, Americans consume 60 pounds of the sweetener per person every year.

"Our findings lend support to the theory that the excessive consumption of high-fructose corn syrup found in many beverages may be an important factor in the obesity epidemic," Avena said.

The new research complements previous work led by Hoebel and Avena demonstrating that sucrose can be addictive, having effects on the brain similar to some drugs of abuse. 

In the future, the team intends to explore how the animals respond to the consumption of high-fructose corn syrup in conjunction with a high-fat diet -- the equivalent of a typical fast-food meal containing a hamburger, fries and soda -- and whether excessive high-fructose corn syrup consumption contributes to the diseases associated with obesity. Another step will be to study how fructose affects brain function in the control of appetite."
The research was supported by the U.S. Public Health Service.

Swiss Ball Total Core Workout

Here's a great workout that'll really blast your core from a number of angles and hit every part. The best part is all you need is a swiss ball! Working out with a swiss ball is a great way to take stress off of your lower back and neck, and directly target your abdominal region. The swiss ball also requires you to stabilize your core throughout the movement in order to stay balanced. This added stabilization is a great way to train your entire core with each movement as opposed to only the target region.

Rest for only 20 seconds between sets to keep the intensity up! This will not only help burn more calories, but it will keep the stress on your abdominals continuously throughout the workout.

Swiss Ball Ab Crunch - 3 sets, 15 reps. Your lower back should be in contact with the ball, curved against the top. Movement should be slow and deliberate. Make sure to fully extend your back and abs at the bottom of the motion and fully squeeze your abs for 1 second at the top. Once your abs get stronger and this gets too easy you can either hold a medicine ball/weight plate behind your head or increase the amount of reps. This should really tire your abs out if you do them slowly and fully contract at the top of the movement.

Swiss Ball Jackknife - 2 Sets, 15 reps. Start with the top of your feet/shins on the top of the ball and your upper body in pushup position. Tighten your abs, keep your upper body steady, and pull the ball into your chest. Hold it for .5 second and roll the ball back out.

Swiss Ball Plank - 2 Sets, 60 seconds. Place your forearms on the top of a swiss ball and straighten your legs as far as they can go. Tighten your core, balance the swiss ball, and hold that position for 60 seconds. If you can't hold it for 60 seconds hold the position for as long as possible. With each successive workout you should aim to beat your best time. Once 60 seconds becomes too easy progress the hold to 1m 15s, 1m 30s, 2m etc.

Swiss Ball Twisting Crunch - 1 set, 12 reps pet side (24 total) - This is very similar to the swiss ball ab crunch, but it's tailored to hit the obliques. Crunch up and bring your left elbow across your body, return to the starting position and repeat by bringing your right elbow across your body. Repeat for the full set.

Swiss Ball Hip Raise - 1 set, 20 reps - Start with your back flat against the ground and the back of your heels on top of the swiss ball. Dig your heels into the ball and push your pelvis upward until your body forms a straight line at about a 30 degree angle. Finally push your middle back off of the ground and your knees into the air. Return to the starting position and repeat.

Swiss Ball Back Extension - 1 set, 15 reps - Lie face down with your stomach stretched out across a swiss ball. Raise your back up off the fall as far as it can go, hold for 1s, and return to the starting position.

Is Stress Killing You?

Check out these two articles about the serious negative impact that stress can have on health and weight. If you're someone who stresses chronically over work or school these are must reads.

http://www.livescience.com/health/061122_job_stress.html

http://www.msnbc.msn.com/id/36102036/ns/health-diet_and_nutrition/


Happy Easter!

Glycemic Index Values

Curious about the Glycemic Index values of common foods? Check out http://www.southbeach-diet-plan.com/glycemicfoodchart.htm for an accurate list. 

Remember:

• Low GI: < 55
• Medium GI: 55-70
• High GI: > 70

Always aim to eat carbs with as low a GI as possible to keep blood sugar levels under control. Constant spikes lead to fat loss and Type-II diabetes.

Review: Bigger, Stronger, Faster

 
I recently watched the documentary Bigger, Stronger, Faster and I was really impressed by how interesting, informative, and surprising it was. It explores the evolution of steroids, HGH, and other performance enhancing drugs and how they have essentially become synonymous with American culture. It also explores how the supplement industry manipulates its consumers (it's NOT subject to FDA regulations or any other standards) and has become a 24 billion dollar business. He gives a pretty hilarious demonstration using two Mexicans hired off the street to show how stupidly easy it is to formulate a new supplement and make a profit.

It's pretty insane, performance enhancing drugs are used everywhere...bodybuilding, schools, modeling, baseball, football, cycling, Olympic running, and even porn. Our society has become so dependent on drugs. Public speakers and musicians take beta-blockers as a way of blocking adrenaline and staying completely calm and relaxed during high-pressure events, and students are selling adderall in schools because it has become so popular for its focus-enhancing abilities...It's getting a little bit ridiculous. At some point all of this drug use is going to catch up to us and bite us in the ass. I pride myself on building my body in as naturally as possible...something that has become practically extinct in the bodybuilding community, and surprisingly even amongst average gym-goers.

Check this out:

Students Reporting Steroid Abuse 1991–2002
Year	8th Grade	10th Grade	12th Grade
1991	1.9%	1.8%	2.1%
1999	2.7%	2.7%	2.9%
2001	2.5%	3.5%	4.0%

It's scary stuff that kids this young are using steroids, and what's scarier is that it's on the rise.


Here's the link to the documentary, sorry the quality is pretty bad. If you have a netflix account they have it on demand. If you google search it or check any movie website you may be able to find it in better quality. Enjoy!


http://topdocumentaryfilms.com/bigger-stronger-faster/