Tips

Need some fitness or nutrition tips? Here are a few of Davey Wavey's favorites!

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!

10 Commandments of Building Muscle.

davey wavey gymLike many gym goers, you’re probably looking to add some bulk in the form of muscle.

It’s true that all of us have different bodies and have experienced different fitness journeys – but there are some common threads that can help create an effective foundation for building muscle.

  1. Thou shalt perform 8 – 12 repetitions of each exercise. Different repetition ranges target different goals; for purposes of building size and strength, most trainers recommend a rep range of between 8 and 12. Lower ranges target strength and higher ranges target endurance.
  2. Thou shalt perform each set until failure. Simply put, this means that you’d be unable to perform an additional repetition at that resistance level without compromising form. If you are targeting 10 repetitions, this would mean that you couldn’t do an 11th. If you can, increase the resistance.
  3. Thou shalt use an overloading stimulus. This means subjecting the muscles to more than they’re capable of handling. When you do that, you’ll be creating tiny tears in your muscles, which then must be rebuilt back up stronger than they were before.
  4. Thou shalt progressively overload. Keep in mind, your overloading stimulus won’t be so overloading after a few weeks or a month. As your muscles grow, you’ll need to up the resistance to keep your muscles growing. You’ll need to continue doing this until you reach your goal.
  5. Thou shalt use free weights. If you’re just getting started with building muscle, you can get great results with your body weight (i.e., push-ups at home) or by using machines. But to really progress to create athletic-level muscle size and strength, you’ll need to hit the free weights. They allow you to progress to higher levels of resistance without the balancing assistance and limitations of strength training machines.
  6. Thou shalt eat before and after exercise. Before your workout, consume some sort of complex carbohydrate to ensure a steady release of energy during your workout. It will help you power through the routine. After your workout, consume simple carbohydrates (the resulting spike in your blood sugar will quickly get the glucose from the carbohydrates into your muscle cells where they’re needed) and protein.
  7. Honor thy body with rest and recovery. After you’ve created the tiny tears in your muscle, you must back off and allow your body a chance to rebuild them. This process makes the muscles stronger and bigger.
  8. Thou shall still do cardio. The truth is, cardiovascular exercise is great for all people, regardless of their goals. Because you don’t need the additional calorie burn, you’re doing cardio for the overall health benefits; as such, limit cardio to a handful of sessions per week that last less than 30 minutes. High intensity interval training is best-suited for individuals looking to retain and/or build muscle.
  9. Thou shalt consume sufficient calories, protein, carbohydrates and fat. Remember, you can’t build something out of nothing! To add any type of mass, you must consume more calories than required to maintain your body weight. Most trainers recommend a calorie surplus of 250 – 500 calories per day. Proteins provide the amino acids that muscles need to generate new tissue. Carbohydrates and dietary fats, on the other hand, provide the energy for the process to occur. Without these in place, your results will be hampered.
  10. Thou shalt assess progress. Every few weeks or perhaps once a month, look at your progress. Take measurements including muscle size, waist size and so on. Compare pictures. And then adjust your program accordingly. If you notice that you’re gaining fat, for example, decrease your calorie surplus accordingly.

Do you have any additional commandments for building muscle size? Share them in the comments below.

P.S. If you’re looking to add muscle mass, download Davey Wavey’s Foolproof Guide to Building Muscle. It’s a guaranteed, step-by-step guide to achieving your size and strength goals.

Having These 5 Things On Your Counter Makes You Fat (or Skinny).

Tomek-Batko-FastFood-Adam-Cekiera-Dailymalemodels-03As it turns out, our environment plays an important role in supporting (or not supporting) our health and fitness goals.

Keeping an exercise ball by the television, for example, can be a great reminder to exercise during commercial breaks. And having the exercise ball nearby makes things easier; you don’t have to get up, dig around the closet and find it.

Food can work in a similar way, according to a book by Brian Wansink, the director of the Food and Brand Lab at Cornell University. In particular, Wansink focuses on food left out on the counter for storage. Even though it’s easy to resist foods once or twice, we eventually cave to the constant reminders and easy access.

Here are five examples:

  1. Cookies. When individuals leave cookies out on the counter, they tend to weigh 10 pounds more than their cookie-less counterparts.
  2. Chips. Much like cookies, leaving chips on the counter is associated with an extra 10 pounds of weight.
  3. Cereal. While many people perceive cereal to be a healthy choice, most of us buy cereals that are packed with added sugar. As such, keeping cereal on the counter is associated with an additional 20 pounds of weight.
  4. Fruit. Good news here. Keeping fruit on the counter can be a reminder to snack healthy. If you have a fruit bowl on your counter, you likely weigh 8 pounds less.
  5. Candy. Surprisingly, candy is only associated with a 3 pound increase in weight versus people who don’t store candy on their counter.

Of course, it’s hard to prove causation. Does having a fruit bowl cause you to eat healthier and weigh less, or are healthy eaters more likely to have a fruit bowl. It’s probably a little of both. But in either case, hiding unhealthy foods away (or, better yet, not buying them in the first place) and stocking your kitchen with readily available healthy options is a smart decision.

P.S. If you’d like to transform your body and health through an improved nutritional plan, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

4 Wiser Ways To Think About Exercise.

Male bodybuilderFor a lot of people, going to the gym is a dreaded chore. But that’s only because they’ve framed it as such.

Today and for the rest of our lives, let’s re-frame the way we think about the gym. By doing so, we can dramatically shift the experience of working out – and the sustainability of our exercise commitments. Which, of course, can lead to better results and goals achieved.

Instead of the same old, sad gym story that you’ve been telling yourself, try these new paths forward:

  1. Going to the gym is a choice. In the same way that brushing your teeth is a choice. In other words, while skipping the gym is an option, it has some pretty undesirable consequences. And unlike brushing your teeth, skipping the gym results in more than bad breath and poor oral hygiene. When you skip the gym, you’re spitting in the face of your goals, your health and the life that you want to create for yourself.
  2. Going to the gym is an investment. A lot of people think about the gym as an expense. And those same people end up dropping their gym membership, forgoing their fitness goals and gaining an unhealthy amount of body fat. Your car payment is an expense. Your monthly contribution to your retirement plan, on the other hand, is an investment. Going to the gym is much more the latter. Your workout will yield dividends not of money, but rather of health benefits and improvements to the quality of your life. Invest in yourself.
  3. Going to the gym is a gift. With more than 600 muscles and as many as 360 joints, it’s clear that your body is made to move. We are born with arms and legs – not a chair glued to our ass. So give your body the gift of movement that it so deeply craves. In turn, your body will thank you through improved function and better health.
  4. Going to the gym is an act of love. Here’s a very honest question to ask yourself: Do you workout because you hate your body? Or do you workout because you love your body? Instead of viewing the gym as an act of resistance, view it as an act of love. Instead of working out because you hate this or that about your body, do it because your body deserves time and attention. And if you’re not ready to love your body, at least view exercise as a way to support your body and your goals.

And if you need a little gym-spiration, download Davey Wavey’s Bootcamp Workout. Through 3, 15-minute at-home workouts, you’ll transform your body and incinerate excess fat.

7 Reasons To Stop Using Your Phone At The Gym.

phone-at-the-gym-etiquetteWe all have our fair share of gym pet peeves, but using smartphones at the gym absolutely takes the cake for me. I’m always astounded by the number of gym-goers/zombies standing in hallways or sitting on machines while texting, Tindering, checking Instagram or reading Buzzfeed.

Beyond being a terrible habit (on many levels), our inability to ‘disconnect’ is an unfortunate reflection of our fractured attention spans and our inability to focus.

Here’s why you need to leave your smartphone in the locker:

  1. It’s nasty. A study in the Clinical Journal of Sports Medicine found rhinoviruses (instigators of the common cold) on some 63% of the gym equipment at the fitness centers they tested. From barbells to dumbbells to gym mats and equipment, gyms are breeding grounds for germs. Your smartphone presents a unique opportunity for cross-contamination; even if you wash your hands after the gym, do you also wash the screen that you were touching in between sets? Conclusion: You’re nasty.
  2. It’s rude. Especially when gyms are busy, sitting on a piece of gym equipment while texting Susan about the selfie that John posted last night is inconsiderate. And when you get distracted by your smartphone, you’re probably taking needlessly long rests, which carries over into our next point:
  3. It decreases workout intensity. Most of us aim for 30 – 60 second rest periods in between sets. When you’re distracted by your smartphone, seconds easily turn into minutes. This morning, I timed someone taking a six minute rest in between sets while he was typing away at his screen. Sure, it’s annoying for the rest of us waiting to use that piece of equipment. But it also gives that smartphone user decreased workout intensity. And you only get out of your workout what you put into your workout. In other words:
  4. texting-in-the-gymIt sabotages your results. We go to the gym to get results. But exercising while using a smartphone needlessly handicaps the experience. By taking excessively long rests, you’re watering down your workout and limiting your results. Why not get the most bang for your workout buck?
  5. It gives you monkey mind. Monkey mind is a term used by Buddha to describe the easily distracted and incessantly moving behavior of typical human consciousness. Like a monkey swinging from branch to branch, smartphone use impedes focus by moving the mind from one distraction to the next. By being present and focused during a workout, you’re also exercising your mind. Exercise can even become a meditation of movement.
  6. It might not end well. Gyms can be dangerous places with lots of heavy things moving around and plenty to trip on. If you’re caught up in your phone, you’re not paying attention to your environment. You could get hurt. Even worse, you could hurt your phone. I’ve seen many a smartphones shatter or get stepped on at the gym. Though I’m a generally peaceful and pacifistic man, I relish those moments as tiny victories for humanity.
  7. It can all wait. Let’s face it. You’re not the president of the United States. You’re not saving lives with your text messages. Your tweets are not changing the world. 99% of the texts you receive are unimportant noise that does nothing to serve your happiness or personal evolution. All of it can wait for an hour while you do something important for yourself.

Starting today, let’s all pledge to leave our smartphones in the locker. And if you need your smartphone for music while you exercise, then enable either airplane mode or the “do not disturb” feature so that you can resist the urge. Together, we can make the gym a better place for everyone.

What do you think of smartphones at the gym? Let me know in the comments below.

P.S. If you’re looking to increase your muscle mass, leaving your smartphone in the locker is a great place to start. But for a comprehensive and foolproof guide to building muscle, download my Size Matters program.