Monthly Archives for May 2015

Archives for May 2015

Is Form Or Weight More Important?

Hey Davey,

I want bigger muscles and know that I need to lift heavier and heavier weights, but I have a question. What’s more important? Lifting lighter weights with perfect form or heavier weights with decent form?

From,
Ben

deadliftHey Ben,

I know exactly what you’re asking – and you’re definitely going to hate my answer. Consider yourself warned.

First things first, you are absolutely right. In order to increase the size of your muscles, you need to progressively increase the amount of resistance that you’re working against. This signals to your body that it needs more muscle to get the job done. But it’s also important to do this in a way that’s both safe and effective.

In other words, it’s true that lifting light weights won’t make you bigger or stronger. But improper form can get you injured. Being injured will keep you home from the gym and prevent you from getting the results you want.

As such, the answer isn’t one or the other. It’s both. If you want to increase your size and strength, you’ll need to perfect your form and then lift heavier and heavier weights.

To focus on better form, I recommend taking a few steps:

  1. Check your ego at the door. The amount of resistance that you’re working with isn’t a measure of your manhood. Let go of the idea that you need to be lifting as much as (or more than) the people around you; compete with no one but yourself.
  2. Slow down and focus. Pay attention to each repetition. Don’t rush through it. And, most importantly, don’t use the momentum of your exercise to cheat on each repetition.
  3. Lighten your load. Lower the amount of resistance that you’re using until you’re able to complete a full set of slow, proper repetitions. It’s probably less than what you’re used to, but you’ll be able to build up from here over time.

I hope that helps.

Love,
Davey

P.S. If you’re serious about adding lean muscle, I recommend downloading my program, Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle. It’s a step by step guide to building the size you’ve always wanted!

 

Should We REALLY Be Celebrating The Dad Bod?

635663018806338691127803170_zac.imgopt1000x70Unless you’ve been living under a rock with no WiFi, you’ve probably heard a thing or two about the so-called “dad bod” craze.

So what is a dad bod? And is it really something we should be celebrating?

First things first, a dad bod is a male body type that could otherwise be described as softly round. Maybe the guy with a dad bod played football in high school, but he probably had a few too many pizzas and drinks in college. Like many of our dads, the belly gradually increased over time due to inactivity and a not-so-great diet. The dad bod symbolically rejects mainstream societal standards for male physiques. Like six packs. Unless they’re beer.

On one hand,  it’s important for all people to celebrate their bodies. With the amount of body shaming and our culture’s unrealistic standards for both men and women, it’s great to celebrate our bodies and their many shapes and sizes. In fact, according to a new study about weight stigma from a researcher at UC Santa Barbara, the media’s characterization of overweight people as lazy, weak-minded and self-indulgent may actually be contributing to the problem rather than helping to solve it. Regardless of our body mass index, it’s important (though difficult) to look at our bodies with love and gratitude – and anything that is a means to that end is worth considering.

But, on the other hand, the dad body is built on inactivity and poor nutrition. While it’s important to celebrate our body, let’s not celebrate depriving ourselves of movement and nourishment. And with those extra pounds come increased risk for heart disease, diabetes and a whole bunch of things that none of us want. And if you are a dad, it’s also important to be healthy and productive for your family. This excludes having a heart attack at age 66 – which, consequently, is the average age for male heart attack victims.

I think there’s a middle ground between being a sculpted Greek god and sporting a dad bod. That middle ground is called being healthy – and it’s based on a combination of smarter food choices and increased activity. It means eating your veggies, skipping some of the beers and hitting the gym. And healthy is something that all of us can celebrate.

P.S. To turn your dad bod into a healthy bod, I recommend my bootcamp program. You can download it right now – and get started today!

How Much Does Eating Healthy Actually Cost?

Dear Davey,

I really want to improve my diet, but I’m on a tight budget. I know that I need to lose weight and eat better, but I don’t think I can actually afford it.

From,
Dan

For Skinny Athletes How to Gain Weight HealthfullyHey Dan,

There are certainly plenty of ways to eat healthy on a budget. Doing things like buying in bulk, buying foods that are in season, growing vegetables and stocking up on frozen veggies and fruits all can help.

But let’s not beat around the bush. Healthy diets do tend to cost more money. In fact, the Harvard School of Public Health released a comprehensive study about the cost of healthier foods. Researchers concluded that the healthiest diets cost about $1.50 per day more than the least healthy diets.

While $1.50 per day doesn’t sound like a lot of money, it actually is. On planet earth, 2.7 billion people live on less than two dollars per day. And when you multiply $1.50 by 365 days, eating healthy costs nearly $550 per year. For people that are trying to make ends meet, this number can be insurmountable.

Why does eating healthy cost more? Researchers suggest that existing food policies focus on inexpensive, high volume foods which has led to a complex network of farming, manufacturing and transportation infrastructure that favors high processed foods. Just look at the shelves of a typical grocery store and you’ll see the proof.

But it’s also worth noting that obesity accounts for 21% of U.S. healthcare costs. In fact, an obese person typically incurs medical costs that are $2,741 dollars higher than non-obese people.

In other words, the bigger, long-term picture is more complex. And while you may pay more in one area of your life, you’ll likely save more in another. Of course, when you’re living paycheck to paycheck, thinking long term is a luxury that not everyone gets.

I always say… do the best you can, where you’re at, with what you’ve got.

Love,
Davey

P.S. If you do want to make an investment in yourself and shed excess body fat, download The Davey Wavey Weight Loss Program. Use discount code “youtube” to save 25% during checkout.

Spend An Entire Day Cuddling: 3 Health Reasons!

IMG_4647If you only take one piece of advice from me, let it be this: Find someone you care about and spend an entire day cuddling in bed.

Forget taking exotic vacations. Forget scheduling expensive spa appointments. Forget even leaving your house. Simply cancel all your meetings, clear your calendar, ignore your inbox – and wrap yourself in the arms of a special someone for the entire day.

It’s one of the most awesome, powerful and centering experiences that I’ve ever had.

So why am I writing about my cuddle day on a fitness blog? As it turns out, cuddling has some very real health benefits.

  1. It’s good for your heart. According to researchers, frequent hugs between partners are associated with lower blood pressure and higher oxytocin levels. With about 1 in 3 adult Americans experiencing high blood pressure, it looks like many of us could use some more cuddle time.
  2. It boosts your immune system. Researchers from Carnegie Mellon University found that people who get more hugs are less likely to get sick: “The apparent protective effect of hugs may be attributable to the physical contact itself or to hugging being a behavioral indicator of support and intimacy… Either way, those who receive more hugs are somewhat more protected from infection.” Enough said.
  3. It lowers stress. In one study, researchers had young girls give unplanned speeches or solve math problems in front of strangers. After completing their task, the girls either received a hug from their mom, talked to their mom on the phone or watched a short video. The girls who received the hug had lower levels of cortisol. Cortisol is a stress hormone that, among other things, retains body fat around your body’s midsection.

Cuddling is a great way to connect with the people you love and to express your affection. But cuddling also serves some very real health benefits, too. So go ahead… and schedule a cuddle day.

P.S. If you’re looking for an at-home core workout, I recommend downloading Davey Wavey’s Six Pack Workout. You’ll get instant access to five awesome workouts that you can do without any equipment!