Exercises

Looking for some new exercises to introduce into your workout? I've got you covered... give these a try!

Ready To Take Your Ab Workout To The Next Level?

wr01qe6b80o1_500Are you happy with your abs? Great, keep doing what you’re doing.

Not happy with your abs? Let’s talk.

And let’s assume you already know the basics. You understand that everyone has abs, and that showcasing your abdominal muscles is really all about reducing body fat through an effective workout program and proper nutrition. And let’s assume that you’ve put these foundational principles into practice – and have seen some results.

But what if you want more? What if you want carved, cobblestone abs that really pop?

In this instance, it’s about more than just reducing body fat to make your abdominal muscles visible. It’s about actually building up those muscles and increasing their size. The secret to building those ab muscles isn’t really a secret at all. It’s the same strategy that we use to build our biceps, pecs or glutes.

In short, you need to incorporate resistance. And, over time you need to progressively increase the amount of resistance so that your muscles build back stronger and bigger than before. After all, your body won’t build muscle unless more muscle is needed to get the job done.

Incorporating resistance with abdominal workouts takes some creativity. In this instance, using cables can be extremely effective. You can also simply hold a weight plate over your head while performing crunches or situps. Over time, increase the weight of the plate or the resistance on the cables. Keep doing this until you achieve your desired results.

Remember, you have have the biggest, baddest abs in the world – but if you have even a small layer of fat over your belly, they won’t be visible. You’ll need to keep your body fat down to really achieve the desired effect.

Sound like a lot of work? It is. While having a strong, powerful core provides many important benefits, carving out a magazine-quality six pack isn’t necessary – or realistic – for most of us.

P.S. If you want some guidance for improving your core, download Davey Wavey’s Six Pack Program and get started today!

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.

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.

Does Tabata Work?

six pack absYou may have heard some chatter about Tabata workouts. But what are they? Do they work? And how can you use them?

Back in the mid-1990s, Tabata workouts were created by coaches of the Japanese speed skating team. Based on research around high intensity interval training, Tabata workouts consist of eight, 20-second high intensity rounds followed by 10 seconds of rest. In total, the workout is just four minutes long.

Here’s what an example Tabata workout could look like:

  • 20 seconds push-ups
  • 10 seconds rest
  • 20 seconds squat-jumps
  • 10 seconds rest
  • 20 seconds plank
  • 10 seconds rest
  • 20 seconds burpees
  • 10 seconds rest
  • Repeat x2

Short but intense, these four-minute, ultra-efficient workouts have become increasingly popular and widespread – especially in CrossFit and group exercise classes.

But does Tabata actually work?

The American Council on Exercise studied Tabata-style workouts and concluded that they meet or exceed established guidelines for improving cardiovascular fitness and modifying body composition. In terms of calorie burn, Tabata met guidelines for calorie expenditure for improving health and facilitating weight loss. In other words, Tabata workouts can provide some great benefits – especially for individuals with tight schedules.

So how can you use Tabata workouts?

If you don’t have a lot of time, doing a 4-minute Tabata workout is certainly better than nothing. Keep in mind, the idea is to crank up the intensity and power through the 20-second intervals. Even with just 4 minutes, you should feel significantly challenged.

If you want something more, many people perform 4 Tabata workouts in a row, with 1 minute of rest in between. In all, the workout will take just 20 minutes. And you’ll certainly feel it.

Personally, I like to use Tabata workouts as a finisher. In other words, I like putting a 4-minute Tabata workout at the end of my cardio and strength training program. If I worked my leg muscles, I might end the workout with a 4-minute Tabata workout that focuses on my lower body. It really can give your workout that extra oomph.

So, give it a spin. Try the above Tabata workout or put together your own routine.

P.S. Crunched for time and want to try a high intensity interval workout? Download Davey Wavey’s Bootcamp Workout and get started right now.

Friday Workout: Can You Beat My Time?

tumblr_myhrg90ghT1rbvfj1o1_500It’s Friday and a solid workout is a great start to your weekend.

Because I’m a big fan of efficient workouts that don’t waste time, I’ve got a challenge for you. Below, I’ve put together a kick-ass workout that I’d like you to try. You can do it at home, in your dorm or even in your office during a lunch break. Time yourself with a stopwatch and complete each exercise. Then, post your time in the comments below.

In case you don’t know how to perform any of the exercises, I’ve linked to an instructional video on YouTube for each.

Here’s the workout:

Remember, you’re doing this for time! So move quickly through the workout – but don’t compromise your form.

My time was 4:32. What did you get? Let me know in the comments below.

P.S. For guided, 15-minute workouts that you can do at home and without any equipment, download Davey Wavey’s Bootcamp Workout.