How To Eat Junk Food Without Feeling Guilty.

junk-food-dayToday is National Junk Food Day. Hurray! In honor of the holiday, I’m excited to share a simple, two-step strategy for enjoying junk food without the guilt.

Here’s how it works:

  1. Eat junk food.
  2. Don’t feel guilty.

Pretty easy, isn’t it? Well, there’s a catch. The problem is, most of us find it really hard to indulge in those less-than-healthy foods that we sometimes crave. Foods like pizza, macaroni and cheese, doughnuts, french fries, candy and the like.

The first step in reducing guilt is realizing that it doesn’t work in your favor. If you feel guilty about eating a slice of cake, does guilt turn that cake into lettuce? Does it burn calories? Does it motivate or inspire you? The answer is no, no and probably not. On the contrary, feeling guilty is likely to produce more emotional eating and an increasingly strained relationship with food. In other words, guilt doesn’t serve you.

We need to move beyond the label of good foods and bad foods. Some foods are healthier than others, but labeling one food as good and another as bad feeds into this downward cycle of shame and guilt. Moreover, depriving yourself of these so-called bad foods is the perfect way to trigger a binge. In my experience, that which we resist tends to persist. Resist that slice of mom’s apple pie, and if you’re anything like me, you’re probably going to spend the next three days obsessing over it. Just eat the damn slice and get over it.

Of course, the media doesn’t help. How many times do you see foods referred to as “guilt free” in recipes? How often do we project shame on people for looking a certain way or publish magazine articles that berate celebrities for gaining weight and then sell trigger-inducing ice cream ads on the next page? How often do we call skinny people “cute” and “real” for eating pizza and larger people disgusting or lazy for doing the same thing? In other words, it’s easy to see how the world around us can influence our relationship with food and our bodies.

Let’s free ourselves from the guilt. Let’s stop judging foods as bad or good. And let’s stop judging ourselves – or others – for eating those foods. Let’s enjoy the foods that we eat, whatever those foods are, and remind ourselves that it is all about balance. Sure, let’s eat healthier foods most of the time. But let’s also make room for life. And life without pizza, cake, doughnuts or french fries fucking sucks.

P.S. If you’re ready to ditch diets in favor of something that actually works, download Davey Wavey Insanely Easy Guide to Eating Smarter. It’s a meal plan that’s about more and not about less.

 

Is Masturbation Healthy: How Often Should You Do It?

Dear Davey,

I have a really embarrassing question to ask. I know that you’re not a doctor, but is masturbation healthy? Does it impact my workouts and how often is too often?

From,
Joe

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Someone spent money on this?

Hey Joe,

This is probably my favorite question. Ever.

As it turns out, a lot of people rub the nub. One national survey found that 95% of men and 89% of women reported masturbating; the other 5% and 11%, respectively, reported lying. In other words, a little hand to gland combat is a very common and normal part of the human experience.

First things first, masturbation is actually quite healthy. Despite antiquated medical assumptions to the contrary, science has shown that masturbation is a good thing. Benefits range from sleeping better to stress management and improved brain health. Apparently, orgasms are better for your brain than crossword puzzles or Sudoku.

As to the impact of masturbation on athletic performance, the research is also clear. Back in the day, coaches would steer their athletes clear of sexual activity including self pleasure; the assumption was that getting your rocks off decreased testosterone – a hormone that many believe boosts athletic performance. But science is a beautiful thing! In actuality, regular sexual activity increases testosterone. Myth busted!

So when it comes to draining the dragon, how often is too often? According to Logan Levkoff, PhD, a sexologist and sex educator:

It’s not how many times you masturbate in a week (or day) that really matters. It’s how it fits into your life… If you masturbate many times a day and have a healthy, satisfying life, good for you. But if you masturbate many times a day and you’re missing work or giving up on sex with your partner because of it, consider seeing a sex therapist.

What is harmful, on the other hand, is the shame and guilt that many people feel because of the views that their culture or religion impose on this healthy and natural human practice.

As if you needed another reason for some five knuckle shuffle. Enjoy.

Love,
Davey

P.S. If you want to give your forearms a break and train another muscle group, give Davey Wavey’s Six Pack Workout a try. It’s five, 12-minute ab workouts that you can do just about anywhere.

 

Best Men’s Gym Underwear.

Hey Davey,

I’m new to the gym and want to make sure that I’m using the best gear. I haven’t been able to find any good information about the best underwear to wear while working out. What’s your favorite?

From,
Jim

Hey Jim,

The only thing I love more than working out is underwear. And the only thing I love more than underwear is men. So I’m probably the best person to answer your question in the entire world.

underarmou_underwear_review-585x292When it comes to workout underwear, my criteria is as follows:

  • Comfort
  • Non-chafing
  • Support
  • Sweat-wicking

I think some of the sexier men’s underwear brands deserve kudos for their creativity, but most of their underwear doesn’t pass the gym comfort test. With all the mesh, straps and tiny pouches, it’s a recipe for rope burn and testicular difficulties. These underwear are made for show, not performance. Rather than underwear that detracts from your workout, opt for underwear that enhances your workout.

Which leads to the next point, non-chafing. It’s an issue so important that it is deserving of its own paragraph. From jock straps to briefs to boxers and everything in between, I have exercised in every underwear known to man. As someone who runs frequently, the only underwear that doesn’t chafe my thighs is boxer briefs. Because the fabric is tight around your thighs, chafing is minimized or eliminated entirely. Hands down, boxer briefs are the way to go.

Which leads to the next point, support. Even beyond chafing, baggy underwear like boxers don’t keep the family jewels in place. No one wants a ball slip while doing crunches or having things bounce around every time you do a lunge.

blue-frontAnd speaking of the family jewels, specialized moisture-wicking fabrics help keep things dry. Heavier fabrics like cotton tend to absorb your sweat; this makes for a thick, smelly mixture of swamp ass that is only appealing to a small subset of men on Craigslist.

So what are my top choices?

Well, I’m biased. As the creator of the DirtyFit underwear line, I can’t help but plug my undies. Not only do they meet all four criteria, but they’re made in the USA and people swear by them. Though you can order them through my DirtyFit Apparel online store ($26.95), Amazon.com is currently having a buy 2 get 1 free special.

LM9299S_0001_1If money isn’t a consideration and you’re really looking to make an investment, I also really enjoy the Lock ‘Em Down Boxer Brief from Lululemon ($38). I exercised in them until finally the fabric around the thighs wore out.

But I’d love to hear what your favorite gym underwear is… Please share your favorites in the comments below!

Love,
Davey

How To Lose Weight Fast: Don’t.

men-male-diet-tummy-tuck-weight-lossIt seems like everyone is concerned with losing weight fast.

I get it. Immediate gratification is tempting. But this is your health. Rather than quick weight loss, let’s pursue a sustainable and lasting transformation. Let’s pursue a strategy that doesn’t involve losing 10 pounds in 10 days, and then gaining 15 pounds next month. Let’s be in it for the long haul.

F*ck fast. Let’s talk about effective.

As it turns out, fast and effective don’t go hand in hand; quick fixes and yo-yo diets don’t produce lasting results. In fact, through excessive calorie deprivation, they almost always slow down your metabolism and hinder further fat loss down the road. It creates a vicious cycle that does nothing to prioritize your health or fitness goals.

So what does work?

If you want a sustainable plan for losing fat and feeling great, there are three parts.

The first is rebuilding and repairing the relationship with your body. Again, this isn’t something that happens fast. It’s an ongoing process that sometimes requires the help of a trained professional. A lot of us have strained and abusive relationships with our bodies, so it takes time and energy (and sometimes guidance) to learn to love ourselves again.

The second is moving more. Increasing calories burned is a big part of losing weight. Beyond walking, running or other cardiovascular exercise, it also means using our muscles to strength train. By strength training, we maximize fat loss and minimize weight loss.

The third part is about nutrition. If you want to drop excess fat, it means consuming fewer calories than you burn. But this isn’t a death sentence. In fact, it’s quite the opposite. As you make wiser food choices, you’ll be delighted by the way your body feels. For most people, cutting just a few hundred calories per day can create lasting results. To make wiser food choices and to consume fewer calories, eat whole fruits instead of sugary snacks or beverages. Opt for complex carbs. Eat lots of vegetables; they’re delicious and filling. Eat real food, and not crap that comes frozen in bags. Eat only when you’re actually hungry. Minimize alcohol. And be patient.

Losing excess fat isn’t about extreme dieting or quick fixes. In fact, I don’t think about it as a diet at all. It’s more about changing your lifestyle. It’s about making adjustments so that your actions are in alignment with your goals. And it’s about making decisions that honor your body and your life.

Or you can lose five pounds in five days and gain it all back (and then some) next week. The choice is yours.

P.S. If you’re looking for a step-by-step guide, I recommend Davey Wavey’s Weight Loss Program. Because it’s effective and sustainable, it’s the last weight loss program you’ll ever need.

Is “Happy Fat” Real?

tumblr_m9y694AJqk1qiv9dfo1_500Hey Davey,

In the six  years of my relationship, I’ve put on what my friends call “happy fat.” Happy fat is the extra weight that a person gains during a relationship. Do you have any tips for reversing this trend or am I doomed to be happy fat forever?

From,
Duane

Hey Duane,

The idea of being “fat and happy” during a relationship is quite popular, but there’s a few points we need to clarify:

  • You don’t need a partner to be happy
  • Having a partner doesn’t need to result in fat gain
  • Having a partner doesn’t necessarily make you happy

Having said all of that, research does show that married individuals have a higher body mass index (BMI) than single people. All other variables held constant, a recent study found that the increased BMI for married men and women translates to about 4.5 pounds of extra fat. Another poll found that 62% of respondents reported gaining 14 pounds or more after starting a relationship.

We can certainly speculate at the causes. For one, the aforementioned study found that married individuals are less likely to engage in sport; decreased physical activity, especially as other family commitments increase, can certainly be a factor. In other instances, being “off the market” might decrease superficial motivations for staying trim.

Whatever the cause, the “happy fat” narrative doesn’t need to be your story. In fact, staying in shape as a couple can become a great bonding experience. During our current stay in Austin, for example, my boyfriend and I spend a half hour at a nearby playground doing a bodyweight workout each afternoon. For us, it’s a great way to connect while prioritizing our fitness goals.

To that end, here are a few tips to turn “happy fat” into “happy healthy”:

  1. Create opportunities for shared physical activity. Even if it’s small, commit to consistent physical activity. A few calories burned, when repeated over and over again, can result in transformative changes. Some ideas include going on a walk with your partner, doing yoga together, take a hike or have an outdoors bodyweight workout.
  2. Cook healthy food together. While exercise helps increase calories out, it’s important to be mindful of the calories going into your body. With your partner, go on a culinary adventure and explore healthy foods and recipes that you can enjoy together. Go to the market and get excited about fueling your body with the nutrients it needs.
  3. Take responsibility for your health. Your partner can not make you gain weight without your permission. You control what goes into your mouth. You control the amount of physical activity in which you engage. Having a partner isn’t a reason for gaining weight; it’s an excuse. At the end of the day, it all comes down to choices. If you’ve made choices that have resulted in fat gain, you can make choices that result it in coming off.

Having said all of that, it’s worth noting that BMI and body fat aren’t the only measures of health; overall, despite the fat gain, married individuals tend to enjoy better health when compared to their single counterparts. Indeed, married people live longer, eat better and drink less. So let’s keep it all in perspective.

P.S. If you’re looking for a fun bodyweight workout that you can do with a friend or partner, try Davey Wavey’s Bootcamp Workout. As a free gift, you’ll also receive my Insanely Easy Guide to Eating Smarter. Both programs are great tools for getting on track!

In Honor of Leg Day!

What do leg day and jump rope have in common?

People often skip them.

But, as they say, you can’t spell legendary without leg day. Literally, you actually can’t.

I understand why many exercisers aren’t serious about their legs. After all, legs are not as showy as the biceps, abs or pectorals; unless you’re wearing underwear or a speedo, the hamstrings, quads and glutes tend to be a bit more subtle. Because the lower body doesn’t get as much attention (and doesn’t always see the light of day), it tends to get neglected at the gym.

Today, let’s do things differently. Let’s give legs the attention that they deserve. They’ve gone under-appreciated for far too long. It needs to stop. And it stops right now.

If you’re not a leg-lover, I’m going to try to convert you. Scroll down to begin the process.

legs

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Gorgeous, beautiful, muscular legs. They are glorious. They are proof that there is a God, and that she loves you. They are everything.

Of course, beyond looking sexy as hell, strong legs provide a number of other benefits. For one, strong legs help with lifts and other upper-body exercises and they reduce your risk of injury. Research also shows that leg workouts lead to better cardiovascular health. And having more lower body muscle mass helps to boost your metabolism; that means more calories burned each day – even when you do nothing.

If you’re a believer in leg day, click the like button and share this important message with the world. In a world of six packs, pecs and biceps, it’s time for legs to shine.

P.S. If you’re looking for a guaranteed strategy for building muscle in your legs (or anywhere else!) download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.

Does The Color of Your Plate Affect How Much You Eat?

The-Delboeuf-illusion-Why-expanding-dinner-plates-are-expanding-our-waistlines_medium_vgaI don’t make this shit up.

Back in the 1800s, the Delboeuf illusion was discovered. When you look at concentric circles (i.e., a circle within a circle), the perceived size of the inner circle changes when the size of the outer circle is changed. If you apply the principle of this illusion to food, people tend to underestimate portions on bigger plates and overestimate portions on smaller plates. For this reason, you’ve probably heard people recommend smaller plates to help facilitate weight loss.

But it doesn’t end there.

sushi-food-sexyAs it turns out, color is important, too. A few years back, researchers expanded on this idea by exploring the impact of plate color. What they found was pretty amazing. When there was a high color contrast between plate color and food (for example, pasta with red sauce on a white plate), participants served themselves less. When there was a low color contrast between plate color and food (for example, pasta with Alfredo sauce on a white plate), participants served themselves 22% more.

Twenty-two percent is a staggering number, especially when you consider the repeated impact of meal after meal over time. It’s a lot of calories.

Being aware of the illusion should be enough to overcome it, right? No. Even after participants were made aware of the illusion, the outcomes were still the same. So rather than resisting the Delboeuf illusion, embrace it! If you want to eat less, use a small plate that differs in color from your food. If you want more veggies, serve those veggies on a green plate.

Of course, when it comes to diet and nutrition, plate size and color is just one variable of many. Download Davey Wavey’s Insanely Easy Guide to Eating Smarter for a simple, foolproof guide to transforming the way you look and feel through the foods you eat.

 

 

Straight Skinny, But Gay Fat.

straight skinny gay fatHere’s something you’ve probably heard: Someone referred to as “straight skinny but gay fat.”

This statement, of course, refers to the differing standards in appearance for straight and gay men. In other words, a few extra pounds on a straight guy isn’t a big deal. But in the gay world, it’s a different story altogether.

Now here’s something you probably haven’t heard: Among men who have eating disorders, 42% identify as gay.

When we hear the term “gay fat” in reference to the double standard in body image, the tendency is to laugh. It’s often used as a punch line. But I’m not laughing. Maybe the idea of “gay fat” wouldn’t bother me so much if it wasn’t killing people.

Here’s something else you probably haven’t heard: Without treatment, up to 20% of people with serious eating disorders die. With treatment, that number is still 2% – 3%. Eating disorders are deadly.

Eating disorders are a real problem in our community, and we’re dismissing it as a joke.

As I’ve mentioned, I was anorexic in middle school. Growing up overweight, I tried to take control of my situation by starving myself. It was easy to outsmart the doctors when they asked about my weight loss, and even easier to deceive my own family. In fact, to this day, my mother refuses to acknowledge my eating disorder.

The reality is, it’s not easy to talk about eating disorders. And that’s especially true for men. In a world that sees eating disorders as a problem for teenage girls trying to fit into prom dresses, it’s all of our jobs to decrease the stigma and be constructive with our words and actions.

When someone is referred to as straight skinny but gay fat, I’m not laughing. Because what I really hear in that statement is the struggle that all gay men have of looking in the mirror and seeing someone they love. And to me, that’s not a joke. And if it is, it’s a punchline that some of us are paying for with our lives.

 

4 Most Crucial Exercises of Davey Wavey’s Workout!

Barbell Curl 2_0In the world of fitness, not all exercises are created equally; some are exponentially more effective than others, assuming proper form and appropriate resistance. And as it turns out, there are four crucial exercises that form the backbone of my workout.
If you’re looking for a solid workout foundation, start here:

Barbell bench press.

Quite frankly, it’s not a chest day without bench pressing. Although you can do a similar chest press with dumbbells, the barbell allows you to work with more weight and get better results. Though the bench press works similar muscles as a push up, the ability to progressively increase resistance (i.e., add more weight) makes it more effective.

Barbell bicep curls.

Nothing works my arms like the barbell bicep curl. Similar to the bench press, using a barbell allows you to curl more weight than trying to balance dumbbells. Assuming proper form, more weight means better results. And even though you’ll need to include other exercises to work your triceps and forearms, barbell bicep curls are a great place to start.

Barbell squats.

Barbell squats are an awesome compound exercise that works your hamstrings, glutes, quadriceps and calves. In my opinion, there’s no single exercise that’s more effective for your lower body. While many people cut their squats short (it’s important to squat until your thighs are parallel with the floor), proper form produces great results – and it’s the best exercise for getting that bubble butt you’ve always wanted.

Dumbbell shoulder press.

When it comes to getting strong, broad shoulders, I’m a huge fan of the dumbbell shoulder press. Though I’ve experimented with the barbell shoulder press, I find the apparatus to be cumbersome and unavailable at most gyms. The dumbbell shoulder press does the trick.

Of course, lest we forget about abs, download my 5-part ab workout program for core-strengthening exercises that you can do at home. You can even enjoy one of the workouts free here.

What’s the most important exercise in your workout? Let me know in the comments below!

What Is Broscience?

thesituationWhat is broscience?

According to Urban Dictionary:

Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.

Need an example?

Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you’ll go straight to catabolic.

Broscientists are everywhere, but are most likely in the free weight area of your gym, online bodybuilding forums or any local GNC. They’re smooth, fast talking and almost always have no idea what the fuck they’re talking about.

Broscience will teach you:

  1. Sleep less to increase testosterone. You’ll wake up angry and that will boost your testosterone.
  2. Flexibility is the ability to flex.
  3. Hammer curls get the girls. Pecs for sex. Trapezius for the sleaziest. And squats for thots.
  4. Peanut butter sticks to you and that’s how you put on weight.
  5. During your anabolic window, it’s important to take selfies or you’ll lose your gains.

As it turns out, exercise has been studied fairly extensively by the scientific community. If you have a question, there’s likely a corresponding, science-based study with an actual answer. And despite the popular narrative that says otherwise, there’s scientific agreement on many aspects of fitness.

So take the plunge. Say no to bro and put your reliance on science.

P.S. If you’re looking for a real, science-based plan to to increase muscle mass, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.