Ask Davey

Every week, Davey Wavey answers fan questions about fitness, nutrition or general health. If you have a question, send it to Davey at davey@daveywaveyfitness.com

How To Tighten Your Anus.

Dear Davey,

I’ve been in a relationship for a few months now, and my boyfriend is extremely large down there. He’s around 10.5 inches and very thick. I enjoy bottoming for him, but I have to admit that I’m getting more and more loose. Sometimes it feels hard to hold my sh*t.

Any suggestions?

From,
Ben

how_to_measure_410Hey Ben,

Sounds like a crappy situation. Sorry, I couldn’t resist. :-P

I give exercise advice on this blog, and… as it turns out, your anus has two muscles. The inner ring is the internal sphincter and it’s an involuntary muscle. That means, it’s an automatic muscle and you’re not able to exercise it. The external sphincter, on the other hand, is a voluntary muscle and it is something that you can exercise.

But first things first, you may just be paranoid. Instead of becoming “loose”, it’s possible that you’ve just become more accustomed to handling his size. Problems can occur when inserting truly large objects like bottles, arms and so on. These objects can even result in muscle tearing.

A good indication that you truly have an issue is leakage. But there can be many causes of this including constipation, straining, general wear and tear or even childbirth.

Obviously, if you do have an issue, it’s important to consult with a physician.

Having said that, try this.

  1. First, squeeze your sphincter while sitting in a chair with your legs slightly apart. It will feel like you are trying to prevent a leak; you should feel the muscle contract. Do this without contracting your buttocks, tummy or legs. You should feel the sphincter lift up and off of the chair. Continue breathing!
  2. Now, try the first exercise. Tighten the sphincter as tight as you can; hold for five seconds. Relax for 10 seconds. Repeat at least five times to increase the strength of your sphincter.
  3. Now, try the second exercise. Tighten the sphincter to about half of your maximum tightness; hold for as long as you can. Relax for 10 seconds. Repeat at least five times to increase the endurance of your sphincter.
  4. Now, try the third exercise. Tighten and relax the sphincter as quickly as you can. Try for at least five sets.
  5. Do these exercises several times a day. You can do it in the car, while watching TV or even right now. No one will know!

I hope that helps.

And as a side note, I’m probably not the only one that wants to see a picture of your boyfriend’s… well, anyway! Good luck.

Love,
Davey

P.S. If tighter abs (and not just a tight anus) are part of your fitness goals, download Davey Wavey’s Six Pack Program and get started today!

 

 

How Does Being Fat Benefit You?

Hi Davey,

I’m 32 years old, 286 pounds and have a body fat percentage of of 41%. I’m worried that I’m heading for a health disaster but can’t seem to find the motivation or energy to do anything about it. How do I break the cycle and get motivated?

Yours,
Stu

Great_Body_Transformation

We all know the benefits of exercise and a proper diet. So why is it so hard to change our behavior?

Hey Stu,

Thanks for your honest question.

With more and more adults overweight and obese, the current approach isn’t resonating. You already know the benefits of exercise. You already know the health risks of being overweight. And yet, none of it is motivating you (and many, many others) to change behavior.

So I have a different question: How does being overweight or obese benefit you?

At first, it might sound like a silly question. But consider it deeply.

An article on PsychCentral asked that question of patients. Though the question is initially met with nervous laughter, some of the bravest patients find the courage to answer it honestly:

  • “My obesity gives me an excuse. I am not held to the same standards as others; they don’t expect it, because I am morbidly obese.”
  • “My obesity keeps men away; I was sexually abused by my dad for 4 years of my life.”
  • “My marriage is so distant that food has become my only lover/friend. I’m lonely and food gives me comfort.”

If weight loss was as easy as eating smarter and moving more, we’d all be at our goal weight. But we’re not. And it’s clear that, for many of us, there’s a psychological element that cannot be ignored. As personal trainers, it’s our responsibility to be aware of this – and to give our clients the tools that they need. And that means more than just a treadmill and a calorie journal.

So…. how does being overweight benefit you? Yes, you. In the comments below, please find the courage to answer that question honestly. And because you deserve to be healthy and happy, give yourself the gift of professional help.

Love,
Davey

P.S. If you’re not sure where to start, consider downloading Davey Wavey’s Weight Loss Program. Beyond nutirtion and exercise, the program is written with the help of a psychotherapist and spiritual weight release coach to address the psychological component of weight loss.

My Parents Buy Unhealthy Food – Help!

Dear Davey,

I live at home and I eat what my parents eat. Though I want to live a healthy lifestyle, my parents fill our kitchen with junk food and candy. Because I’m eating so much crap, I’m even getting a belly. How can I convince my parents to buy healthier food?

From,
Katelyn

junk-food-2Hey Katelyn,

As someone who lived at home for eighteen years, I understand your situation completely. When you’re young, you don’t necessarily have the resources to procure your own meals. But that doesn’t mean that you don’t have influence or a voice.

This much I know: One of the most important roles that any family can fulfill is support.

Sit down with your family and have a judgment-free conversation. Start with those areas of agreement. For one, your family wants you to live a long, healthy and productive life. That’s a great starting place.

Then, connect the dots. By consuming unhealthy foods, you’re increasing your risk for obesity, a shorter lifespan, heart disease and so much more. Through a healthy diet, on the other hand, you’ll be able to lose weight, enjoy more energy and even have higher self esteem. Parents can be stubborn, so explain to them why eating healthy is so important to you.

Next, present a game plan. The reality is, most people don’t understand nutrition. Many people mistakenly believe that “reduced fat” or “gluten free” foods are healthier options. That’s not necessarily the case. In other words, don’t assume that your family is informed and educated about nutrition. Take initiative by giving your family a list of foods that you’d love to have. This list may include things like fresh or frozen vegetables, unsweetened almond milk, fruits, whole wheat bread, brown rice, beans, chicken, fish, dry roasted unsalted nuts, seeds, peanut butter and so on. It’s a common misconception that healthy foods are overly expensive; be mindful of price when selecting your food choices.

Some of the responsibility falls on you. It may mean accompanying your parents to the grocery store and helping them select foods you want to eat. And just because there is unhealthy food in the house, it doesn’t mean that you need to eat it.

The reality is, diet is a personal decision and your family may not be interested in eating healthier. If your family is cooking something unhealthy, opt for a leaner variation or find an alternative. And simply by keeping healthier foods in the house, you’ll have more options when someone opens a bag of potato chips. Maybe you’ll even be able to inspire change in your family through the example you set.

Love,
Davey

P.S. For help losing weight through nutrition, exercise and an improved relationship with your body, download Davey Wavey’s Weight Loss Program.

Whey Protein BEFORE Working Out Burns Fat?

Dear Davey,

A friend of mine mentioned that eating protein before you workout is a smart idea because it burns more fat. Is there really any truth to this?

From,
Sean

Bryce Thompson by Rick Day 16Hey Sean,

Your friend is likely referring to an often-cited Michigan State University study that was published in 2009.

When we talk about protein, it’s often about the role it plays in muscle growth – and the emphasis is often on post-workout protein consumption. For example, we know that consuming whey protein after a heavy strength training workout can help improve results.

But for the aforementioned study, researchers examined the role of pre-workout protein consumption on something called resting energy expenditure (REE). REE is the amount of energy, usually expressed in food calories, required for a 24-hour period by the body during resting conditions. For many of us, this measure is especially important because it can account for 60% – 75% of your total energy expenditure. If you increase REE, you burn more total calories – and, in theory, store fewer calories as fat.

In Michigan State’s study, experienced lifters were given either a whey protein supplement or carbohydrate supplement 20 minutes before working out. After 24 and 48 hours, REE was measured and compared to the baseline. While both supplements increased REE 24 and 48 hours after the strength training session, the whey protein supplement resulted in a much higher REE at the 24-hour mark compared to either the carbohydrate supplement or the baseline.

Keep in mind, increasing REE isn’t the same as burning fat. To make a very long story short, weight loss is achieved when you consume fewer calories than you burn. REE increases calories out, but that’s only one side of the equation. And weight loss isn’t the same as fat loss. What we call weight loss is really a combination of fat and muscle loss; to minimize muscle loss, continue with a challenging strength training program.

In other words, it’s a bit more complicated than your friend implied. But there is truth to his statement. If you want to incorporate the findings of this study, consume whey protein before working out. Keep in mind, post-workout whey protein and carbohydrates are also recommended for maximized results.

Love,
Davey

P.S. For everything you need to know about losing weight, download The Davey Wavey Weight Loss Program and get started today!

Can I Turn My Man Boobs Into Pec Muscles?

Dear Davey,

I’m overweight and I definitely have a case of the man boobs. Is there any way that I can turn my man boobs into pec muscles?

From,
Rob

perfect pecsHey Rob,

I get a lot of questions about man boobs, often called moobs. Urban Dictionary defines moobs as “a combination of the words ‘man’ and ‘boobs.’ This is what happens when fat gathers in a male’s chest area, and gives him the appearance of having breasts. Floppy, Jell-O like protrusions.”

Moobs or not, it’s important to know that fat can’t turn into muscle. Conversely, muscle also can’t turn into fat – despite the myth claiming otherwise. As such, strictly speaking from a technical standpoint, you can’t “turn” fatty moobs into muscular pecs.

Instead, you can first shed excess fat from your body. This will help flatten your chest. Then, you can add muscle to your body – and, in particular, to your chest. This two-step approach will build up your pectoral muscles and result in a strong, muscular chest.

When it comes to losing weight, there’s really no secret. Weight loss is achieved through a calorie deficit of moving more and eating smarter; decrease the calories going in and increase the calories going out. Keep in mind, fat loss is a total body experience. Though you want to lose your moobs, fat will come off your entire body including face, neck, stomach, butt and so on. It may take a considerable amount of fat loss to fully reduce your moobs.

Once a flat chest is achieved, it’s time to shift gears. Instead of focusing on fat loss, switch to a workout centered around hypertrophy – which refers to implementing a workout strategy designed to build muscle. Unlike fat loss, you can build muscle on specific areas. In this case, we’ll focus on your pecs.

Here’s the chest workout that I use:

  • 4 sets of 8 reps on the flat bench press
  • 4 sets of 8 reps on the incline bench press
  • 4 sets of 8 reps on the decline bench press
  • 4 sets of 8 reps of dumbbell pec flies alternating with 4 sets of 10 one-leg push-ups
  • 4 sets of 8 reps of pec fly machine

Once or twice per week, I complete this chest day workout.

Because you’re looking to increase the size of your muscles, it’s important to remember that you’ll need to progress to heavier and heavier levels of resistance on the bench press, dumbbell pec flies and pec fly machine. You’ll also need to give your body the fuel it needs by eating smarter.

While there’s no magic fix for moobs, the above formula is a real and lasting solution based on science. And, in addition to transforming your body, this solution will result in improved health, increased energy and better quality of life.

Love,
Davey

P.S. For more help increasing muscle size, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.