How to Make a Healthier Smoothie: 7 Tips.

May 20, 2013 By 6 Comments

ingredients-for-kale-smoothieI’m the first to admit that I LOVE smoothies. Not only are they refreshing and satisfying, but they’re also a great way to fuel your body with a whole slew of nutrients.

The problem is, not all smoothies are created equal. And many of the smoothies that you might buy at a local mall kiosk are actually terribly unhealthy. They can be loaded with calories, sugar and unhealthy fats. For example, a medium strawberry hulk smoothie from Smoothie King has nearly 1,000 calories and 125 grams of sugar. Yikes!

To upgrade your smoothie, here are a few tips:

  1. Never use fruit syrups. If you’re buying a smoothie, ask if it’s made with real fruit. Many smoothie shops and cafes blend their smoothies with a sweetened, sugar-rich syrup that is anything but healthy. Only drink smoothies made with fresh or frozen (but unsweetened) fruit.
  2. Stay away from smoothies made with ice cream or frozen yogurt. Again, ask the cashier if the smoothie contains frozen yogurt or ice cream. You’d be surprised to learn that many do. Unfortunately, it turns your smoothie into a milkshake and dramatically increases calories, sugar and unhealthy fats. Don’t do it!
  3. Replace base with water and ice. Many smoothies are blended with either a dairy base of skim milk, almond milk, soy milk or fruit juice. For one, fruit juice is nearly as bad as soda. And while the various milks may be healthier, they’re still rich in calories and unnecessary for an enjoyable smoothie. As an experiment, try replacing whatever base you use for your smoothie with water. It sounds completely unsatisfying – but you’ll discover the exact opposite. The smoothie is still really good!
  4. Don’t add sweeteners. Many recipes call for a touch of honey, agave nectar, etc. When you’re already blending a smoothie with naturally sweet fruit, added sweeteners are really unnecessary. In exchange for a bit of sweetness, they crank up the smoothie’s calorie content. Avoid them.
  5. Nix unhealthy add-ons. Chocolate syrup, cool whip and the like are delicious. But they’ll sabotage your smoothie’s nutrition. Moreover, smoothies are still totally delicious without them. They’re definitely not needed.
  6. Try mixing in some vegetables. Though most people stick with fruit smoothies, add some vegetables into the mix. Vegetables are often lower in sugar and less calorie-dense, but still packed with flavor and nutrients. Kale is always a favorite! Avocados are also good – though technically they are a fruit.
  7. Pack in some protein. If you want to make your smoothie a bit hardier or if you need help meeting your daily protein requirement, add in a scoop of powdered protein. Though powdered protein isn’t typically known for tasting good, all the fruity goodness of your smoothie will drown out the protein’s undesirable flavor.

By putting these 7 tips into practice, you’ll never be tricked into drinking an unhealthy smoothie again! And if you have any additional tips, please share them in the comments below!

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How to Get Rid of Belly Fat in Skinny Guys: 3 Tips.

May 16, 2013 By 28 Comments

Dear Davey,

I’m a really skinny guy that can eat pretty much anything. I rarely eat fruits and vegetables and never seem to gain any weight. The problem is, I have a bit of a belly and really want to get rid of the fat. What should I do?

Sincerely,
Mario

twotypes

Two different types of skinny fat.

Hey Mario,

Being blessed with a fast metabolism is a great thing – but it’s not an excuse to live an unhealthy lifestyle. Even skinny guys are susceptible to diseases and ailments like heart disease, high blood pressure and the like. Skinny isn’t necessarily a synonym for healthy.

When it comes to reducing excess belly fat in skinny guys, there’s really no magic to it. It’s about eating smarter and moving more. To that end, here are a few helpful tips:

  1. Upgrade your diet. Cut out the crap. That means reducing or eliminating processed foods, added sugar, refined grains, butter, cream and fried foods. Opt for appropriate quantities of vegetables, fruits, whole grains and lean meats. By eating healthier foods, you’ll also supercharge your energy levels and dramatically improve the quality of your life.
  2. Get active. Being skinny doesn’t give you a free pass to skip the gym. Even skinny people should engage in regular cardio. I’d recommend short sessions of high intensity interval training. Beyond cardio, spend time strength training with machines or free weights. To really reshape your body, I’d recommend heavy weights, low repetitions and progressively overloading your resistance. A combination of cardio and strength training is a strategy for gut-busting success.
  3. Eliminate stress. Cotrisol is a stress hormone that, in part, causes people to retain fat around their bellies. Try yoga or even meditation. Spend some quiet time outside and take a walk. By reducing stress and cortisol, you’re less likely to retain stubborn fat around your body’s midsection.

Are you a skinny guy with belly fat? In the comments below, let me know what you’ve tried.

Love,
Davey

 

Filed Under: Ask Davey, Nutrition, Tips, Weight Loss Tips

5 Workout Mistakes You’re Probably Making.

April 12, 2013 By 7 Comments

_DTM3426There’s room for improvement in every routine – and these five workout mistakes are extremely common. Are you making any of them?

  1. Warming up with static stretching. As I wrote earlier, static exercises – like touching your toes and holding it – decrease speed, reduce strength and increase injury risk. Dynamic stretching – like jumping jacks or arm circles – are a much smarter choice.
  2. Holding onto the treadmill. Or the stairmaster. Holding onto the sides of a treadmill makes the exercise easier – which translates to fewer calories burned. It worsens balance, increases injury risk and doesn’t translate to real world running. Moreover, holding onto the treadmill negates the incline. You’re better off decreasing the speed and letting go.
  3. Bench pressing with your legs up. Watching people bench press while keeping their legs lifted, elevated or resting on the bench is one of my biggest gym pet peeves. While exercisers may believe this makes the bench press more challenging, it’s actually incredibly unsafe – and it cuts your results short. Much of the lift in bench pressing is created by pressing into the floor through your feet. By keeping your feet flat on the ground, you’ll actually be able to press higher levels of resistance and obtain better results.
  4. Not resisting the pull on cable exercises. Cable exercises are a popular choices because – unlike traditional free weights – they provide constant resistance. Free weights, on the other hand, only provide resistance when you’re lifting them against gravity. However, many exercisers forget to resist the pull when returning the cable exercise to the starting position. Instead, they just let the weight drop back down without control. In the process, they lose half the exercise and half the benefits.
  5. Resting too long. Resting between sets is important – but seconds can quickly turn into minutes. If you’re a bodybuilder looking to make serious gains, resting for a few minutes makes sense. But for the rest of us, keep an eye to the clock and limit your rests to no more than 45 – 60 seconds. In fact, decreasing rest time is a great way to intensify your workout. Or, you can introduce supersets to make your workout more efficient.

If you’re guilty of these mistakes, there’s no shame. They’re all extremely common and certainly easy to overcome.

In the comments below, please share some other common workout mistakes that you see at the gym.

Filed Under: Exercises, Tips Tagged With: ,

9 Fitness Tips That Will Change Your Life.

February 19, 2013 By 4 Comments

281685_10151307342800742_1934251453_nPutting a good tip into practice can go a long way in transforming your life.

Today, I’d like to share a few of my favorite exercise and nutrition tips. They’ve worked for me and I know they can work for you, too.

  1. Don’t drink your calories. Most beverages are calorie bombs and often devoid of nutritional value. Save your calories for real food that nourishes your body with the nutrients it needs.
  2. Instead of focusing on long workouts, focus on quality workouts. Unless you’re training for the Olympics, no one needs to spend two or three hours at the gym each day. Use strategies like high intensity interval training and supersets to make the most of your gym time. Be efficient at the gym; it’s quality and not quantity.
  3. Eat carbs. Carbs get a bad rap but the truth is our bodies need them. Instead of eliminating carbs, focus on eating mostly complex carbs like those found in brown rice or whole wheat. Opt for products that list “whole wheat” in their ingredients.
  4. Be consistent. The secret to transforming your body is to consistently combine exercise and nutrition. It’s the little steps – day after day – that add up into a huge change. Think of each workout as a single stone block that you’re using to build a pyramid.
  5. Replace excuses with reasons. All of us can think of excuses to skip the gym or to avoid exercise (i.e., it’s too expensive, too busy, injuries, etc.). Excuses are the nails used to build a house of failure; they prevent us from achieving the results we want. Rather than sabotage your life with excuses, shift from a mindset of can’t to a mindset of can by thinking about the reasons to live a healthier lifestyle.
  6. Buy healthy food. It’s really as simple as that. If you don’t stock your pantry with toxic, unhealthy foods, then they won’t be an option to eat. Out of sight, out of mind.
  7. Make exercise fun. Think outside the weight or cardio room by taking class, going rock climbing or engaging in a sport. A healthy and active lifestyle is so much more than the elliptical or free weights – and if you enjoy it, you’re much more likely to keep with it.
  8. Pay attention to ingredients – not packaging. Product packaging is strictly marketing – and words like “fat free” or “reduced calories” or even “multigrain” are extremely misleading. Pay attention to the nutrition information and especially the ingredients. In particular, stay away from foods with added sugar (or sugar in disguise).
  9. Don’t just make goals, evaluate your progress against them. Having a specific goal is great, but routinely measuring your progress against it is even better. If you’re not making headway, change your approach.

What’s your favorite fitness tip? Share it with us in the comments below!

Filed Under: Exercises, Nutrition, Tips Tagged With: , ,

How to Sit Less at Work: 7 Tips!

February 1, 2013 By 4 Comments

Dear Davey,

I’m an engineer and it means that I spend 6 to 8 hours a day sitting at my desk. You mentioned that sitting has been linked to early death, even for people that exercise. Since I feel so chained to my desk, what are some tips for sitting less at work?

From,
Alex

dynaflexballchairHey Alex,

It’s true. Researchers have found a link between sitting and early death – even in otherwise healthy folks who exercise regularly. Our bodies are clearly meant to move.

The good news is that there are a few simple changes that you can make to reduce your daily sit time.

  1. Pace or walk while on the phone. Take calls on your cell phone or wireless headset. Use that time to pace the hallways of your work or even your office/cubicle. If you don’t have much room, simply stand and shift your weight from side to side. It’s better than sitting.
  2. Stand at your computer. If you have a laptop, place it on top of a set of filing cabinets or on an elevated desk. If you’re really committed, you can even purchase a standing desk.
  3. Take the long way. Whether it’s walking to the printer to trekking to the bathroom, take the scenic route. Maybe even opt for a bathroom on a different floor. Whenever you can, sneak in a few extra feet of walking time.
  4. Replace chairs with exercise balls or other exercise equipment. Silly as it sounds, inflatable exercise balls make for great chair alternatives. You can even purchase a wheeled base for the exercise ball. Because exercise balls require balance, your muscles will fire constantly to help keep you stable. They’re also really fun to take bounce breaks on. Alternatively, I’ve seen people use other types of exercise equipment – even stationary bikes or treadmills – as chair alternatives.
  5. Walk to lunch. Instead of eating at your desk, get off your butt and walk to a nearby park or cafeteria. Not only when you help keep your body moving, but the change of scenery can be refreshing and rejuvenating.
  6. Walk more. Call and email less. Instead of communicating over the phone or electronically, opt for face time. Walk to your coworkers’ offices or cubicles if you have a question. While these 30 or 40 second walks may seem insignificant, they add up over time.
  7. Take a five minute break and turn your chair into a workout station. Don’t believe me? Try my 5-minute chair workout.

I hope these tips help cut some of your sit time. And if you have any additional tips, please sure them in the comments below!

Filed Under: Ask Davey, Exercises, Tips Tagged With: , , , , , ,

What is Pre-Exhaustion Training?

January 11, 2013 By 3 Comments
Exercisers commonly use pec flys to

Pec flies before bench press is commonly used for pre-exhaustion training.

There are a many different workout techniques that can help jump-start the effectiveness of your workout. Like drop sets. Or negatives. Or pyramid sets.

Another common workout technique is termed pre-exhaustion training.

In a nutshell, the technique involves per-fatiguing a given muscle with an isolation exercise – and then finishing things off with a compound exercise. For example, exercisers commonly perform leg extensions before squats to practice this technique. The theory is that fatiguing a muscle with an isolation exercise before a compound exercise will lead to greater muscle recruitment.

Unfortunately, most bodybuilders would be surprised by pre-exhaustion research. Instead of increasing muscle activity, several studies have determined the technique to be no more effective than traditional strength training.

A recent study published in The Journal of Strength and Conditioning Research divided young men into two groups. The pre-exhaustion group did a set of pec flies and then performed bench presses until failure. The second group only performed the bench presses. Researchers found no greater activation of the chest muscles when using the pre-exhaustion technique. However, they did find an increase in triceps activation by 17.8%. As the chest muscles became fatigued, the triceps activated to help complete the movement.

It’s also worth noting that pre-exhaustion exercises can impact form. If, for example, your bench press form is compromised from pec flies, you may be setting yourself up for injury – so caution (and spotting) is definitely advised!

Personally, pre-exhaustion training isn’t something that I implement or that I’d recommend, but let me know what you think in the comments below. Have you tried it? Does it work for you? Let me know! And if you’re looking for gains in muscle size with strategies that work, check out my workout program – Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle!

Filed Under: Exercises, Research, Tips Tagged With: , , , ,

7 Best Healthy Holiday Cooking Tips.

December 12, 2012 By 1 Comment

While salsa might not be a traditional Christmas food for many, the colors are perfect for the season!

When it comes to the holidays, it’s not just about trimming your tree. It’s about trimming unhealthy fats, sugar and salt from your favorite seasonal recipes.

To that end, try a few of my favorite tips!

  1. Cut added sugar in half. If a recipe calls for a cup of sugar, opt for half a cup. Then, add a bit more citrus, vanilla, nutmeg or cinnamon and you’ll be fine.
  2. Reduce the butter. You can usually cut the butter in half, and then replace it with applesauce or bananas. I’ve even used avocados as an excellent butter substitute.
  3. Opt for reduced or lower-sodium variations of packaged foods – or, even better, go fresh!
  4. Replace unhealthy dips with salsas and guacamole – they’re already red and green! You could even pair a red tomato-based salsa with a green tomatillo-based salsa. Hummus is another healthy dip alternative. If you do prefer dips, replace sour cream with Greek yogurt.
  5. Cut added salt in half. You won’t even notice a difference – and, if you do, add herbs or seasoning. Your blood pressure will thank you!
  6. Use fresh or frozen fruits and berries instead of frosting, syrup or jam on desserts.
  7. Incorporate lots and lots of veggies. Vegetables add bulk to your meal without all the extra calories. Beyond providing plenty of nutrients, vegetables are high in fiber – thereby making you feel fuller, longer.

If you have any favorite healthy holiday cooking tips, please share them in the comments below!

Filed Under: Nutrition, Tips Tagged With: , , ,

Eliminate Holiday Stress with Exercise.

November 26, 2012 By 3 Comments

The holidays are officially here – and most peoples’ schedules have gone from busy to downright chaotic. It seems like any free minute is filled with shopping, wrapping gifts, decorating or attending family gatherings.

When things get especially hectic, our priorities tend to shift. And unfortunately, exercise is often one of the first commitments to go.

According to Erica Christ, RD, CDE, an exercise physiologist at Greenwich Hospital’s Weight Loss & Diabetes Center:

When a person is excitable from stress, the burst of energy that you get from exercise can help burn the adrenaline off and calm you down. Exercise allows you time to focus, and gives you a sense of mindfulness that makes the other pieces of your life fall into place.

Moreover, it’s been demonstrated that exercise stimulates the neurotransmitter dopamine, which helps to elevate your mood even more effectively than antidepressant medications.

In other words, exercise makes you feel better, reduces stress and calms you down. And if there’s anything we need this holiday season, it’s just that.

So however busy your holiday schedule may become, give yourself (and the people around you!) the gift of sanity by not cutting back on your exercise commitment.

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Why Did My Muscles Stop Growing?

November 23, 2012 By 10 Comments

Hey Davey,

I’ve been following your advice for about a year to build my muscles. For the first 8 or 9 months, I had a lot of success and my muscles increased in size pretty dramatically. I haven’t changed my workout strategy and I’m still eating what I’ve always eaten. So what gives?

From,
Ryan

This is a common problem – and the solution is surprisingly simple.

Of course, all of this assumes that your workout plan is designed around muscle growth and that it will include low reps of heavy weights and constant progressive overloading. Since you were able to see muscle gains for so many months, it seems likely that your workout strategy is very effective. Good job!

The culprit is most likely your diet – and here’s why.

To build muscle, you must have a calorie surplus. Without the extra calories, your body won’t have the fuel to build your increased muscle mass. As such, it’s generally recommended that individuals who are looking to build muscle through their workouts consume a surplus of 250 – 500 calories per day. In other words, if your daily calorie requirement is 2,500 calories for maintenance, then you’d want to eat at least 2,750 calories for muscle growth.

But as your body becomes more muscular, you burn more calories each day. With added muscle, your calorie requirement increases. And so while 2,750 calories may have been sufficient a year ago, it’s no longer resulting in the required calorie surplus. And without the surplus, your body won’t build muscle. This is why you were able to see muscle gains for many months, but then things tapered off – even though nothing in your workout strategy or diet plan changed.

To solve this issue, simply increase your daily calorie intake by another 250 calories. It’s basically one extra snack per day. As simple a fix as it is, it’s the number one reason why muscles stop growing.

Filed Under: Ask Davey, Tips Tagged With: , , , ,

How to Choose a Healthy Cereal: 3 Tips.

November 21, 2012 By 11 Comments

You’d never start the morning with a bowl full of sugar, right? After all, breakfast is the most important meal of the day. It’s interesting, then, that so many cereals list sugar as their primary ingredient.

In fact, according to The Environmental Working Group, Kellogg’s Honey Smacks, Post Golden Crisp and Kellogg’s Froot Loops Marshmallow cereals are some of the worst offenders. They contain 55.6%, 51.9% and 48.3% sugar by weight respectively. Needless to say, it’s not a great way to start your morning.

Finding healthy cereals has become a pet hobby of mine. And with so many high sugar and unhealthy options, it’s not easy to find smart choices.

In general, I have the criteria:

  1. Whole grains listed as primary ingredients. This one is easy. Rather than reading misleading marketing claims, look at the actual ingredients. What do you see? If the first ingredients are whole grain wheat, whole grain oats, rolled whole oats or whole wheat, etc., then you’re off to a good start. If the world “whole” is missing before each grain, assume that it is refined and less healthy.
  2. Contains at least five grams of fiber. Most Americans don’t get enough fiber – but breakfast is an easy way to start the day right. High fiber diets may lower the risk of colon cancer, heart disease, and type 2 diabetes – and fiber helps normalize bowel movements and lower cholesterol. Fiber even facilitates weight loss by minimizing blood sugar spikes and helping dieters to feel full and satisfied.
  3. No added sugar. This one is huge. Most of us get way more than enough sugar, and it’s really not needed for a delicious and satisfying breakfast cereal. Keep in mind that marketers are sneaky, and that sugar is often disguised by other names like brown rice syrup, barley malt and molasses. Some cereals, like those with dried fruits, will contain some naturally occurring sugar – but ensure that additional sugar isn’t added in the ingredients.

So which cereals make the cut? Not many. I’m a big fan of the Engine 2 line – which I’ve only been able to find at Whole Foods Market. Alpen’s “no sugar added” muesli is also a smart choice that’s more widely available.

Does it take a little extra time and effort to find a healthy cereal? Sure. But breakfast sets the tone for the rest of your day… and you’re so worth it.

Do you have a favorite healthy cereal? Let me know in the comments below. Does it pass all three of my criteria?

Filed Under: Nutrition, Tips Tagged With: , , , ,
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