Exercises

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

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 To Build A Better Butt.

Dear Davey,

I’m going to get right to the point… I hate my butt. I don’t like the shape and it’s too small. I have no idea what to do. Help!

From,
Jordan

gingers-are-cool-OH.-OKAY-THEN.-I-WILL.-UM.-JUST-BE-OVER-HERE-IN...Hey Jordan,

For both men and women, our asses are important assets. They can be one of the first things that other people notice (other than your wonderful personality!), and can certainly get the blood pumping. Among other things.

Here are few tips for giving yourself a booty makeover.

  1. Build your glutes through strength training. The gluteus maximus, gluteus medius and gluteus minimus are the muscles that define your butt. By engaging in strength training exercises that target your glutes, you’ll build a rounder and tighter tush. Some exercises to incorporate into your workout include squats (this one is the best!), lunges, leg presses and deadlifts. Every few weeks, progress to heavier and heavier amounts of resistance. This process (called progressive overload) will cause your muscles to grow.
  2. Target glutes through cardio. You can also train your glutes through cardiovascular exercise. According to research, jogging on a treadmill is the most effective cardio exercise in terms of glute activation. Adding an incline further enhances activation. If you’re really willing to invest time in the pursuit of an awesome ass, learn how to ice skate… because hockey butt.
  3. Reduce butt fat through a calorie deficit. If you want to reduce butt fat, know that a calorie deficit is required. That means, you’ll need to eat fewer calories than you burn. It’s important to continue exercise when using a calorie deficit to ensure that more fat than muscle is lost. However, keep in mind that fat will melt off all areas of your body… and not just your backside. It’s impossible to reduce fat just in your butt without reducing fat from other areas of your body.
  4. Be realistic. At the end of the day, exercise and diet will most likely enhance the shape you already have. But having a stronger, lean backside isn’t just about looking a certain way. It’s about being strong and powerful. And a well developed butt will help you in other aspects of your workout.

If you want a bigger butt, focus on tips 1, 2 and 4. When building muscle (a process you’ll often hear gym enthusiasts refer to as bulking), a calorie deficit will actually work against your goals. Obviously, building muscle requires a surplus of calories.

If you want a smaller backside, focus on tip 3. When reducing fat (a process you’ll often hear gym enthusiasts refer to as cutting), you won’t be able to build muscle.

Love,
Davey

P.S. For a guaranteed strategy to build muscle on your backside or anywhere else, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle!

Running The Rack Workout Technique!

14981056675_b2db876f07_kWhen looking to increase intensity or break through plateaus, dropsets are a great strategy. As I’ve mentioned before, a dropset is as follows:

A technique wherein, after completing a set of a given exercise until failure, you drop down the weight and immediately continue the exercise with reduced resistance.

Typically, dropsets are best utilized with a workout partner. They can quickly change the weight plates on your barbell. However, if you’re flying solo, you can also use a dropset strategy by “running the rack.”

Here’s how running the rack works.

Approach the rack and select a dumbbell that allows you to complete a normal set of a given exercise. For example, I would use the 55 lb dumbbells to complete 7 bicep curls. Immediately replace the dumbbells with a set that is 5 pounds lighter. Try to complete an additional set. Drop down another 5 pounds and continue on until completing the set is no longer challenging.

It sounds easy. But I promise it’s not. As such, make sure that you don’t compromise your form as the intensity cranks up.

Next time you hit the gym, give it a try.

P.S. If you’re looking to increase muscle size, download “Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle” 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.

Is A Six Pack Worth It?

Hi Davey,

I’ve tried to get a six pack but it hasn’t worked and I can’t imagine putting more time into it than I already have. I honestly have to ask, is having a six pack really worth it? Why torture yourself over something superficial when there’s so many other more meaningful things worth doing in life?

From,
Audrey

caio-cesar-0402Hey Audrey,

Well, I think your email and question will strike a chord with many, many people. Indeed, for a lot of people, the energy and effort required to carve out a chiseled six pack might not be worth it. It’s a question all of us must ask ourselves and answer honestly.

But consider this.

I grew up overweight. Being a fat kid isn’t easy. The name calling and teasing was relentless – and it took a toll. By middle school, I starved myself and became dangerously thin. The ups and downs slowly leveled out in my teenage years; I slowly began the process of healing my relationship with my body. It’s still an ongoing journey, but I’ve learned so much from the experience and have come to realize my own strength.

It reminds me of a quote that I once came across: “What you get by achieving your goals is not as important as what you become by achieving your goals.” And it’s a quote that’s very much applicable to the pursuit of a six pack.

Getting a six pack is a huge challenge. It requires changing the way you eat. It requires spending time engaged in exercise. In many ways, it can be a change in lifestyle for most people. And while the achievement of that goal is innately superficial, the process by which it is accomplished is full of very real and important lessons.

Moreover, I’ve never found it to be torture. Fueling your body with delicious and nourishing foods isn’t torture. Honoring your body with movement through exercise isn’t torture. Going to bed at night and sleeping well isn’t a torture. All of these things, in my opinion, are gifts. Sure, they all require energy and effort. But they also dramatically improve the way you look and feel.

There’s something to be said for dreaming it, wishing it and then doing it. Yes, getting a six pack is difficult. But life’s not about limiting your challenges. It’s about challenging your limits.

Love,
Davey

P.S. If six pack abs are one of your fitness goals, download Davey Wavey’s Six Pack Program – with a different 12-minute ab workout for each day of the week!