How To Prevent Swampass At The Gym.

1000x1000What is swampass? I’m so glad you asked. :-/

According to Urban Dictionary, swampass or swamp ass is the condition wherein your butt crack becomes extremely sweaty and sometimes smelly – causing your underwear and clothing to stick. In cases of extreme swamp ass, the sweat soaks all the way through your clothing and becomes visible to passersby.

Because so many of us get hot and sweaty at the gym, the risk for swamp ass is high. And for a lot of people, it becomes a source of embarrassment:

Dear Davey,

I’m new to the gym but have been going regularly for a few weeks. My workout is challenging and I sweat a ton during the exercises. By the time I’m finished with the workout, the seat of my shorts is soaked all the way through. It’s extremely embarrassing and I feel like everyone is laughing at me.

As I wrote before, sweating is actually a good thing. It helps cool your body and even can clear your skin.

The amount you sweat is controlled by genetics, diet, medications and even hormone levels. As such, diet is the only variable within your control; a diet free from processed foods (which contain high levels of salt) seems to help. For some folks, staying away from hot or spicy foods also seems to reduce sweat.

Of course, when it comes to your derriere specifically, you can try out moisture-wicking fabrics to keep things cooler (like my DirtyFit brand underwear) or even applying some powder before exercise.

And it’s also worth noting that sweat doesn’t smell. According to experts, sweat only smells when it comes in contact with certain bacteria. In other words, proactive hygiene will help keep things fresh.

Personally, as someone who sweats A LOT, my advice is to embrace your swamp ass rather than trying to eliminate it. Generally speaking, embracing your body’s natural processes is a more effective use of energy and effort than resisting them. Instead, focus on what really matters: Your workout, your goals and your results.

After all, you’re only sweating because you’re working hard… so wear that swamp ass as a badge of honor.

P.S. Speaking of sweat, try my Bootcamp Workout for a heart-pounding, muscle-pumping workout that will help create a lean, strong build!

The Weakest Guy At The Gym.

Dear Davey,

I recently joined a gym and I’m completed embarrassed and ashamed to admit that I’m the weakest guy at the gym. Everyone is strong and fit, and I’m just a twiggy skinny guy that can’t lift much weight at all. I’ve been skipping the gym because it’s just to embarrassing. What’s your advice?

From,
Christopher

Bodybuilder Dan Decker Working Out In The GymHey Christopher,

I’m so glad that you emailed me because I have a few thoughts.

First and foremost, being the weakest guy at the gym is actually a blessing – not a curse. Being surrounded by people that are stronger and fitter means that you’re in a position to learn from their success. Don’t use the fit people around you to tear yourself down; use them to lift yourself up.

This is especially true for group fitness classes. I love being surrounded by strong, athletic class participants; beyond being inspired, it’s an indication that the class is effective. If I want to look and perform like these individuals, then I need to incorporate aspects of what they’re doing into my routine. Through this process, I can elevate myself to their level.

Befriend some of the people at your gym. Ask about their routines. Have them show you a few exercises. At the very least, observe some of the exercises that they’re performing and, if you feel safe, try them out for yourself. It’s a great way to discover what works for you.

And remember that even the bulkiest bodybuilder or the fastest athlete started somewhere. No one is born with bulging arms or a defined pecs; these transformations happen as the result of hard work performed consistently. None of these individuals will judge you for getting started; in fact, they’ve all been in the very same spot that you’re now in.

There’s one thing that’s certain. If you continue skipping the gym, you won’t reach your goals. If, on the other hand, you change the way that you approach your situation, you can accomplish great things.

Love,
Davey

P.S. If you want to add lean bulk, download Davey Wavey’s Foolproof Guide to Building Muscle. It’s a step-by-step guide to achieving the results you want!

My Boyfriend Is Making Me Fat.

Dear Davey,

My entire life, I was always very lean. Until I met my boyfriend. In just 2 years, I’ve gained more than 30 pounds with no end in sight. I’m officially overweight. What do I do?

From,
Keith

b7b225c4dddf23bc08eb45f6b5381930Hey Keith,

While we might joke that relationships make us “fat and happy,” there may be some truth to the age-old adage. According to one poll, 62% of respondents report gaining 14 pounds or more after starting a relationship. And a frequently referenced study from the New England Journal of Medicine found that having an obese spouse makes you 37% more likely to become obese yourself.

And it makes sense. When we’re in a relationship and off the market, we might become less concerned with our appearance. For some people, this might be an excuse to slack off on exercise or indulge in unhealthy foods. Maybe we make more time for our partner, and less time for ourselves. Or maybe our partner is an enabler, and we adopt his or her unhealthy eating habits. Instead of the usual salad, we opt for the pizza.

But let’s be clear: Unless there’s a feeding tube down your throat or you’re being held prisoner, no one can make you fat without your permission. All of us, regardless of relationship status, must take responsibility for what goes into our mouths and the exercise we get. We must take responsibility for our health.

The reality is, being off the market isn’t an excuse to skip exercise. Beyond looking a certain way, exercise is a necessary component to a healthy and productive life. And while it’s great to make time for the people we love, we have more to give others when we prioritize ourselves. If your partner orders a pizza, you can still choose something healthier. It’s not an excuse.

As a human being with free will, don’t use your partner as an excuse; take responsibility for your choices and subsequent weight gain. Understand that through smarter food choices and through increased movement, you can reverse the trend – and perhaps even inspire change in your partner’s lifestyle.

Your boyfriend didn’t make you fat. You made yourself overweight. But by utilizing that same power of choice, you can also make yourself healthier and fit.

Love,
Davey

P.S. If you need help getting started, I’d recommend downloading Davey Wavey’s Bootcamp Workout. With a series of at-home workout programs, you can lose weight and build muscle.

The Gay Bottom Diet.

cuddlingAlong with unicorns and leprechauns, the so-called “bottom diet” is always elusive.

I’ve been writing this blog for several years. And one of the most popular food-related questions that I get asked is about this very issue. In varying forms, the question goes something like this: What foods can I eat to ensure that I’ll be a clean bottom?

Seeing as this is a nutrition and fitness blog, I haven’t felt the need to address the issue. That is, until this morning when I came across an email from a young man in Vancouver:

I’m 21 and I pride myself as being a good bottom. That means being a clean bottom. Before I bottom, I generally avoid eating solid foods for 24-hours but was wondering if there are certain foods that I should eat more of or less of to be a better bottom?

I understand that sex doesn’t come with a manual. And that you can’t ask your mom or dad for bottoming advice. For a lot of us, gay intercourse is learned through trial and error. Lots of errors.

But in my experience there are a few things that I’ve come to learn. And here they are:

  1. No man is worth your health. Your body needs food, and starving yourself is depriving your body of the nutrients that it needs. It sacrifices your health and puts your fitness goals at risk. First and foremost, you need to treat your body with love and respect.
  2. Butt sex is shitty. The primary function of your anus and rectum is to expel feces. It’s great that we’re able to enlist the anus for a secondary, more pleasurable purpose – but know that poop can come with the territory. Your partner needs to understand this too, and thus have reasonable expectations.
  3. Being a good sex partner – top, bottom or otherwise – is about communication, respect, patience, consideration, understanding and fun. All of these things are far, far more important factors in having good sex.
  4. Using words like clean or dirty aren’t helpful. These words are loaded with shame, and they’re not conducive to a healthy and productive relationship with our bodies, with our partners or with sex in general.

Having said all of that, is there really a healthy, sustainable diet that can result in cleaner anal intercourse?

In browsing forums and discussion boards around bottoming, many commentators encourage eating more fiber. Bottoming aside, we know that 95% of Americans don’t get enough fiber – so this could be a worthwhile consideration. However, fiber comes in two forms.

Soluble fiber adds bulk to stools and is a great way for treating diarrhea. Soluble fiber also helps lower cholesterol and control blood sugar, and is found in oats, beans, potatoes, apples, mangos, berries, peaches and so on.

Insoluble fiber, on the other hand, is not digestible. It softens stools and makes diarrhea worse. It is found in the skins of fruit, the skins of beans, whole wheat, cereal products, brown rice, seeds, broccoli, spinach, carrots, tomatoes, lettuce and so on.

In other words, the type of fiber may greatly influence results. And having distinguished between the two fiber types, it’s also important to remember that foods like whole wheat, brown price, seeds and broccoli are all healthy, nourishing choices – and that they shouldn’t be avoided in your diet for the sake of sex.

At the end of the day, we are all very unique and we all process and digest foods in different ways. It’s unlikely that there’s really any magical solution to the so-called Bottom Diet. And maybe that’s a good thing. Sure, pre-intercourse preparation is important. But let’s keep our focus on what really matters: Ourselves, our partners and the connection we make.

And let’s remember that sometimes, shit happens.

P.S. If you have a fitness or nutrition question for Davey, send it to davey@daveywaveyfitness.com.

P.P.S. For an awesome at-home core workout, download Davey Wavey’s Six Pack Program and get started today.

 

Does Pasta Make You Fat?

hunkeatingpastaThere’s a quote that I love from a famous Italian-French film star in the 1960s named Sofia Loren. Famous for her talent and good looks alike, Loren once commented on her appearance by saying:

Everything you see I owe to spaghetti.

For most Americans, the word pasta is a synonym for fattening. But is there any truth to this notion – or are we missing the point all together?

The popular theory goes something like this: Pasta is really just carbohydrates. When we eat carbohydrates, they turn into sugar and get stored as fat.

The reality is a bit different. When we consume more calories than we burn, those excess calories are stored as fat. You can get fat from eating too many calories of any food, be it pasta or even spinach. Carbohydrates and protein both contain 4 calories per gram, compared to 7 calories per gram of alcohol and 9 calories per gram of fat. Relatively speaking, pasta isn’t particularly calorie dense.

We also know that pasta is a staple of the Italian diet. According to the National Pasta Association, the average Italian eats 51 pounds of pasta per year. North Americans, on the other hand, eat an average of 15 pounds annually. And yet, the obesity rate in Italy is just 10% compared to 32% in the United States. Obviously, there are other variables to consider – but one can’t but wonder if our pastaphobia is misguided.

A lot of it comes down to serving sizes. It’s worth noting that a serving of pasta is just 2 ounces. Depending on the pasta shape and configuration, that’s about 1/2 cooked cup of pasta. For Americans that are accustomed to consuming mountains of pasta, this might not seem like much. But remember that you can add pasta to a base of cooked vegetables, beans or even chicken. It’s helpful to think of pasta as an ingredient – and not the meal itself.

Americans also tend to load pasta with unhealthy, calorie-dense sauces. Instead, opt for a tomato-based sauce without added sugars. You’ll immediately and dramatically reduce your caloric intake.

And as I’ve mentioned before, carbohydrates get a bad rap of which they’re undeserving. Carbohydrates help ensure proper bodily function and improved results at the gym. Low carb diets are often associated with low energy levels, fatigue, weakness, headache and/or bowel issues. Rather than avoiding carbs altogether, one can eliminate the blood sugar spike associated with simple carbohydrates by favoring whole wheat pasta over traditional pasta.

At the end of the day, blaming pasta for our burgeoning waistlines misses the point; portion size and preparation methods are a more important consideration.

P.S. Losing weight is about more than counting calories and moving more. It’s also about transforming the relationship that you have with your body. For the last program that you’ll ever need, download The Davey Wavey Weight Loss Program.

Why I Don’t Take A Pre-Workout Supplement!

Dear Davey,

I’ve seen a lot about pre-workout supplements and my nutrition store was giving out free samples. I wanted to hear what you think of them? Are they too good to be true?

From,
Dan

marc-fitt-2Especially if you’re feeling overworked or lacking energy, it may be tempting to reach for a pre-workout supplement. Many supplement stores will have countless options promising to give your workout the edge you need.

The first thing to remember is that pre-workout supplements are not regulated by the FDA. In some ways, these supplements are still the wild west – and the long-term impacts have yet to be evaluated. In other words, proceed with caution.

There are a few ingredients that you’ll typically find in pre-workout supplements:

  • Carbohydrate sources. We know that carbs give you energy, and that they’re an important part of any pre-workout meal. Having energy to power through your workout will help enhance your results. Of course, you need not get carbohydrates from a pre-workout supplement; a banana will do the trick.
  • Caffeine. The stimulating effects of caffeine are well documented – and some exercisers believe that caffeine gives their workout an edge. While moderate caffeine consumption isn’t necessarily dangerous, keep in mind consuming caffeine before an afternoon or evening workout may impede your sleep.
  • Creatine. Generally considered to be safe, creatine has been shown to increase muscle mass and add bulk. For some people, creatine has been associated with bloating and extra water weight. Regardless, anyone interested in creatine or its benefits can experiment with the supplement independently of a pre-work.
  • L-arginine. Helping to dilate your blood vessels, this amino acid can improve blood flow during exercise. Unfortunately, it’s not necessarily healthy; some studies suggest that it increases oxidation stress and markers of aging.

As you can see, pre-workout supplements are an unregulated mixed bag of ingredients. For me, the risk isn’t worth the reward and I prefer a more holistic approach. If you eat a smart, balanced diet, there is little or no need for supplementation. And if you’re tired before exercise, listen to your body’s wisdom and change what’s causing your fatigue – rather than popping a pill or mixing a powder to treat the symptoms.

That’s my two cents.

Love,
Davey

P.S. If you want to transform the way you look and feel through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

Kegel Exercises For Men.

grunting

My face during Kegel exercises. Just kidding.

Say what? It’s true. Kegel exercises aren’t just for women.

First things first, what are the benefits of Kegel exercises for guys? Turns out, the list is pretty long and impressive:

  • Reduces urinary or fecal incontinence
  • Eliminates dribbling after urination
  • May even reduce premature ejaculation, erection issues and/or strength of the erection

In other words, Kegel exercises are good for your penis. And the great news is that you can do them pretty much anywhere at any time. In fact, I’m doing them right now.

Kegel exercises are all about strengthening your pelvic floor muscles, called the pubococcygeus or PC muscles for short. These muscles stretch from your anus to your sphincter and are actually pretty easy to identify. Next time you are peeing, cut off the stream halfway through your urination. The contraction that you feel is your PC muscles going to work.

Pelvic_Floor_MusclesA Kegel repetition is actually pretty easy. Simply contract and release your PC muscles. And then repeat. As you get more advanced, you may squeeze and hold for three seconds before releasing. When you become a Kegel expert, you’ll even be able to isolate each muscle in your pelvic floor and work them separately.

Experts recommend doing 3 sets of 15 repetitions per workout, which you can perform three times per day. An easy way to remember is to do your Kegels at breakfast, lunch and dinner. There’s no need to get undressed (unless you want to) and you can do your Kegels while standing, sitting or laying down.

Kegels are fast, simple and provide some great benefits. And since we already spend time exercising the rest of our body, why not rise to the occasion and make some extra time for our penises?

P.S. Also want a stronger core? Give Davey Wavey’s Six Pack Workout a try today and you’ll received 5, 12-minute professionally filmed ab workouts that you can do at home.

Which Is Better: Protein Supplements or Protein Foods?

Alon-Gabbay-SixPack-CamWithHim-11If you’ve ever visited a supplement store like GNC, you’ve likely seen dozens of protein products promising incredible results. But beyond the marketing hype, are these products really any better than high protein foods like fish or chicken?

It depends what you mean by better. In reality, there are advantages to both protein sources.

So let’s break things down.

Advantages of Protein Supplements:

  • Higher Biological Value (BV). BV measures how much protein is absorbed from a food and incorporated into the body, and is therefore often used to determine protein quality. Though this measure of protein usability has its limitations, there’s no doubt that protein supplements have higher BV scores than food. High BV products include:
    • Whey protein: 96+ BV
    • Chicken egg: 94 BV
    • Cow milk: 90 BV
    • Rice: 83 BV
    • Chicken: 79 BV
    • Fish: 76 BV
  • Convenience. I think the most compelling case for protein supplementation is that they’re super convenient. You can pack protein powder in your gym bag; you can’t do that with a chicken dinner. If you’re on the go or don’t have time to sit for a meal, protein supplements are a great option.
  • Easy to track. Whatever your daily protein target, supplements take out the guesswork. The protein supplement will indicate the grams of protein per scoop – so you’ll know exactly what you’re eating. Calculating protein in foods like fish, chicken or turkey can be much trickier.
  • Easier to hit your target. If you’re a serious gym enthusiast and looking to pack on some serious muscle, your target protein intake could be beyond 150 grams per day. For a lot of people, consuming that amount of protein through a traditional diet is unrealistic – and may result in overeating. With protein supplementation, it’s much easier.

Advantages of Protein Foods

  • Gastrointestinal issues. Though there are numerous protein supplement options, many people experience bloating or cramps from protein supplementation. Whey protein, for example, is derived from milk. For individuals with lactose sensitivities, this can be an issue. With high protein foods, you won’t have these concerns.
  • Satiety. A protein shake probably won’t fill you up. But a fish dinner probably will. Relying on natural protein sources through food can help keep you full longer and curb cravings.
  • Avoid crappy supplements. Let’s face it: Not all protein supplements are created equal – and there are a whole slew of products with added fillers and unhealthy ingredients. Many of the protein bars are really just glorified candy bars with chocolate, added sugar and unhealthy fats. By sticking with protein foods, you can avoid all of that.

So what’s the bottom line? Are protein supplements required for muscle growth? Absolutely not. You can certainly fuel your fitness goal through a diet of whole, real foods rather than supplements. Having said that, supplements are certainly convenient – and may be a more realistic option for the rest of us.

P.S. To learn the tricks for packing on some lean mass, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.

Does Skipping Meals Help Lose Weight?

tumblr_n05ae7mBOU1qmbokso1_1280There are many tricks and strategies that can help you achieve your fat loss goals, but is skipping meals one of them?

At face value, it seems to make sense. After all, we know that a calorie deficit is required for weight loss. That means consuming fewer calories than your body burns. For healthy and sustainable weight loss, most experts recommend consuming 250 – 500 fewer calories than your body burns. By skipping a meal, we can easily create that calorie deficit. Right?

It’s not that simple. Skipping a meal has other consequences.

For one, researchers have found that meal skippers tend to overeat on their next meal due to their extreme hunger. In total, they still tend to eat the same amount of calories. According to researchers, this cycle of starvation and then overindulgence can result in some potentially risky metabolic changes that, over time, could even result in diabetes.

Beyond the metabolic impact and intense hunger pangs, skipping meals and is also absolutely miserable. If you’ve ever spent time fasting, you’ve likely experienced difficulty focusing, moodiness, drops in productivity, sluggishness and so on. And if you’re lacking energy and focus, it becomes much harder to power through a workout; thus, it can put your results at risk.

Rather than skipping meals, cut calories by making your existing meals smarter and healthier. Trim down your portions and opt for more vegetables, lean meats and healthy cooking methods.

P.S. To look and feel great through the foods you eat, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

You’re Using The Elliptical Wrong.

elliptical-machine-2302Oh, the elliptical.

I don’t want to crap on such a beloved piece of gym equipment. After all, it’s a great, low-impact option particularly for people with knee injuries or issues. And it’s certainly a better option than sitting on your couch eating potato chips. But when we talk about workout efficiency and effectiveness, most people aren’t using the elliptical to it’s full potential.

You’re probably using the elliptical wrong if:

  1. You think it’s easy.
  2. You can have a conversation while using it.
  3. You can easily read a book or follow a TV show while on it.
  4. You spend more than 30 minutes using the elliptical.
  5. You don’t break a sweat during your workout.

Unlike the treadmill (where you can set a speed and force yourself to push hard), the elliptical is more self-motivated. You may start out hard on the elliptical, but there are no consequences for slowing down or slacking off. With a treadmill, on the other hand, if you slack off – you fall off.

This isn’t to say that you can’t have an amazing, efficient workout on an elliptical. It’s possible. But it requires being extremely focused and strategic. Here’s how to use the elliptical properly:

  1. Crank up the resistance. You only get out of your workout what you put into your workout – and resistance will increase the intensity of your elliptical session. Use it!
  2. Monitor RPMs. Though you can’t set speeds like a treadmill, monitoring your RPMs is the second best. Pick an RPM level that you find challenging – and stick to it. Keep pushing yourself to stay above it.
  3. Shut up and crank up. If you’re chatting with your neighbor, this is an indication that you have additional untapped lung capacity. In other words, you’re not working out to your potential. Stop chatting and work out harder.
  4. Increase resistance and RPM level over time. The idea isn’t to do the same workout each day, unless you already have the body of your dreams. The idea is to constantly challenge your body by progressing to higher and higher levels. Keep besting your previous records.
  5. Keep workout time short. Efficient but effective workouts are key. If you’re able to maintain your elliptical workout for 40 or more minutes, your workout intensity is too low and your sabotaging your results. Keep your workouts under 30 minutes by using strategies like high intensity interval training.

 

If you’d like to challenge yourself with another low-impact cardio exercise, try rowing. It’s good on the knees and can be an effective alternative to the elliptical. Swimming can be another option.

The moral of the story is that it is AWESOME that you are working out. But it would be even more awesome if you got the most out of your workout.

P.S. Want stronger abs? Download Davey’s Six Pack Workout for 5, professionally filmed ab workouts that will change your body forever!