Archive for the tag - gym

Help: I Get Hard In The Gym Shower!

Dear Davey,

I need your help with something really embarrassing. Because of my work schedule, I need to shower at the gym. My gym has one big open shower for all the men to use. The problem is, I often get hard taking a shower even if I’m not attracted to the other guys. I don’t know what to do!

 

From,
Luke

men94showerHey Luke,

Thank you for the very honest question.

Much like you, I have a penis. And also like you, that penis sometimes gets hard. The reasons for this vary, but it’s a pretty long list and it sometimes happens during inopportune moments. And yes, it’s definitely happened in a communal shower.

It’s interesting that the simple act of getting a boner can elicit such embarrassing and shameful feelings. Especially when getting a boner is often involuntary and a very standard part of the male experience. I sleep. I breathe. I eat. I shit. And sometimes I get hard. When you strip away the layers of guilt, there’s nothing really notable about a boner.

You’re not the first guy to get hard in a shower and you’re not the last. Because most of the people in the communal shower will likely have a functioning penis, they’ll probably understand your predicament. If not, that’s their issue and not yours; don’t take on their baggage.

When it comes to sexual orientation, I’m not sure how you identify. But being a gay man (like myself) in a communal shower with a raging boner adds another layer to the situation. But the truth is, boners don’t imply sexual attraction. Sometimes, they just happen. And even if you are sexually attracted to the other guys in the shower, most would probably be flattered. If they’re not flattered, hopefully they realize that boners aren’t dangerous – and that they’d probably be doing the exact same thing if women were around.

The bottom line is this: Boners just aren’t a big deal. No pun intended.

Love,
Davey

P.S. Of course, you can always avoid the shower altogether by working out at home with Davey Wavey’s Bootcamp Workout! It includes three instructional videos that you can use without any gym equipment!

5 Secrets Gyms Don’t Want You To Know.

gym secretsAs someone who has worked out in more than a hundred different gyms, I’ve learned a thing or two about how they operate. While the majority of gym employees are good, trustworthy people, gyms are still looking to make a profit – sometimes, at your expense.

  1. The initiation fee can almost always be waived. When you join a new gym, many will try to charge a one-time initiation fee. It could range anywhere from fifty to a few hundred bucks. In most cases, this fee isn’t actually required; it’s just a way for gyms to make more money from you. Remember, the gym wants your business. You’re the one with the power. Tell the gym that you won’t pay the initiation fee, and that you won’t join unless they waive it. At the very least, they should be able to lower the fee significantly.
  2. The monthly membership fees are usually flexible. For some gyms, the monthly membership fee is set in stone. But for most, there’s room to negotiate. Joining a gym is a lot like buying a car. They’ll tell you a high number. You can come back with a lower number. And perhaps you’ll meet somewhere in the middle.
  3. Many gyms offer discounts. Sometimes, this discounts occur through your insurance plan or place of employment. Other times, gyms offer discounts for students, elderly individuals, models or even people listed on IMDB (yup, my gym gave me an IMDB discount!). But you need to ask.
  4. The “fitness assessment” is really a sales pitch for personal training. After joining, many gyms require some sort of fitness assessment wherein they’ll ask you about your goals, make you do a few push-ups and show you the equipment. In reality, this is almost always a way to up-sell you on personal training. Sometimes, trainers will you show particularly complicated exercises or question your workout plan so that you feel like you need their help. Personal training, of course, isn’t necessarily a bad thing. But know that the fitness assessment is merely marketing.
  5. Many gyms skimp on cleaning. Check out the rug at the front door. Is it covered in hair, dirt and crap from outside? That’s a good indication that the gym doesn’t prioritize cleanliness and is cutting corners to save money. In actuality, gyms are breeding grounds for nasty germs, so you’ll want a gym that’s clean and tidy. If the front door rug is clean, that’s a great start.

Do you have any other gym secrets? Share them in the comments below.

P.S. For five, 12-minute ab workouts that you can do at home or at the gym, download Davey Wavey’s Six Pack Program – and enjoy the benefits of a stronger core!

 

The Weakest Guy At The Gym.

Dear Davey,

I recently joined a gym and I’m completed embarrassed and ashamed to admit that I’m the weakest guy at the gym. Everyone is strong and fit, and I’m just a twiggy skinny guy that can’t lift much weight at all. I’ve been skipping the gym because it’s just to embarrassing. What’s your advice?

From,
Christopher

Bodybuilder Dan Decker Working Out In The GymHey Christopher,

I’m so glad that you emailed me because I have a few thoughts.

First and foremost, being the weakest guy at the gym is actually a blessing – not a curse. Being surrounded by people that are stronger and fitter means that you’re in a position to learn from their success. Don’t use the fit people around you to tear yourself down; use them to lift yourself up.

This is especially true for group fitness classes. I love being surrounded by strong, athletic class participants; beyond being inspired, it’s an indication that the class is effective. If I want to look and perform like these individuals, then I need to incorporate aspects of what they’re doing into my routine. Through this process, I can elevate myself to their level.

Befriend some of the people at your gym. Ask about their routines. Have them show you a few exercises. At the very least, observe some of the exercises that they’re performing and, if you feel safe, try them out for yourself. It’s a great way to discover what works for you.

And remember that even the bulkiest bodybuilder or the fastest athlete started somewhere. No one is born with bulging arms or a defined pecs; these transformations happen as the result of hard work performed consistently. None of these individuals will judge you for getting started; in fact, they’ve all been in the very same spot that you’re now in.

There’s one thing that’s certain. If you continue skipping the gym, you won’t reach your goals. If, on the other hand, you change the way that you approach your situation, you can accomplish great things.

Love,
Davey

P.S. If you want to add lean bulk, download Davey Wavey’s Foolproof Guide to Building Muscle. It’s a step-by-step guide to achieving the results you want!

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.

8 Reasons NOT To Be Scared Of The Gym.

Hey Davey,

I’m absolutely petrified to go to the gym. I want to start losing weight now. I’m scared of getting judged and being  looked at. I have no friends (yes seriously) so I have no one to go with.

From,
Aimee

Not how the gym actually is...

Not how the gym actually is…

Hey Aimee,

From fear of judgment to locker room anxiety, I’ve answered many questions from people just like yourself that are scared of the gym. I call it gymtimidation.

Though we’ve all experienced gymtimidation at one time or another, it becomes an issue when this fear is used as an excuse to justify inaction. If you want to lose weight but let your fear prevent you from working toward that goal, it’s time for a reality check. While I’m not a big fan of fear, it seems to me that the real fear isn’t what happens to you if you go to a gym. The real fear is what happens to you if you don’t. Not exercising is a dangerous game to play.

Having said all of that, I’d like to share 7 reasons NOT to be scared of the gym. It’s my hope that these reasons will help re-frame the way you think of the gym.

  1. You don’t need a fit body to join a gym. Gym members come in all shapes and sizes. Some are athletes who have been training for years, but most are everyday people making progress toward their fitness goals. You’ll see people at various stages on their fitness journeys.
  2. You can avoid the locker room. Or you can change with a towel around you. Or you can change in a shower stall. Eventually, you may ready to step outside your comfort zone.
  3. You don’t need fancy gym clothes. Don’t let a lack of gym clothes be your reason for avoiding the gym. Any old t-shirt and sweat pants or shorts can do. You don’t need to spend a fortune on a whole new wardrobe to get started at the gym.
  4. Trainers will show you how to use equipment. Not knowing how to use the machines can be a real issue. More than just looking silly, improper use of the equipment can be dangerous. That’s why all gyms have staff and trainers that can show you how to use the equipment. It’s a great way to get acclimated to the gym.
  5. People are focused on themselves. In talking to people with gymtimidation, the number one fear is that others will judge them for being out of shape, overweight or weak. As I’ve said a million times, this simply isn’t the case. People at the gym are busy. They have their own schedules and commitments and are caught up in their own lives. The reality is, most people aren’t thinking about you at all. They’re thinking about themselves.
  6. You will get stronger. No one is strong on their first day of exercise. You get stronger and stronger over time, and people at the gym are at all stages of development. Even the buff guy curling huge weights started somewhere. The only way to get stronger is to start.
  7. No one is cute while exercising. Don’t be afraid of getting sweaty and gross. It’s the gym. Not a fashion show. Whenever I work out, I’m short of breath, sweaty and my hair flies everywhere; if you’re a gross mess when exercising, you’ll be in good company.
  8. You will gain confidence. Exercise is an effective way to build confidence. Not only will you transform the way your body looks, but you’ll also gain a sense of accomplishment as you shed excess weight and improve the quality of your life.

To make things easier, just break it all into small chunks. First, research the gyms in your area. Second, go in to a few of them to ask for member information. Third, join one. Fourth, schedule an information session to learn the equipment. Five, have a workout or exercise with a personal trainer. And so on.

You can do this.

Love,
Davey

P.S. If working out at home is more your scene, I recommend downloading Davey Wavey’s Bootcamp Workout. It includes three awesome at-home workouts to burn fat and preserve muscle.

 

What Is The Murph Workout?

murph-3

Navy Lieutenant Michael Murphy

This week at my CrossFit gym, we tried something that I’d never done. It’s called the Murph.

The workout is named in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005. It was one of his favorite workouts – and it’s one of the more difficult CrossFit challenges. It’s a true test of strength, focus and endurance.

The workout is timed. And the idea is to get the lowest time possible.

Here’s what you’ll do:

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

For an extra challenge, it’s recommended that the workout is performed wearing full body armor or a 20-pound vest. While wearing armor or a vest, aim for a time under 60 minutes.

It’s also worth noting that you can partition the pull-ups, push-ups and squats. For example, some Murph athletes break the exercises into 20 sets of 5 pull-ups, 10 push-ups and 15 squats. That’s just one of many combinations.

Regardless, the Murph is a workout not for the faint of heart; even for a seasoned athlete, it’s extremely intense. If you’re not there yet, fear not. Being able to complete the Murph workout (in any amount of time) is a great fitness goal to which it is worth striving.

If you try the Murph, let me know in the comments below. That is, if you have energy left to type…

Watching Adult Content Helps Your Workout.

Computer-Man-Laptop-300-001A0770This is the study for which you’ve been waiting. According to researchers, watching adult videos before working out can improve athletic performance. And we’re not just talking about stronger forearms.

For the study, researchers showed various types of video clips to male athletes and then studied their testosterone levels and performance. Clips that were erotic, humorous, training-themed or aggressive resulted in increased testosterone in the athlete’s saliva.

In videos with a sad theme, on the other hand, testosterone levels decreased significantly.

The increases or decreases in testosterone levels correlated with performance improvements as measured by squats.

The researchers concluded that the pre-workout environment offers unique opportunities for hormonal change and athlete performance.

In other words, watching some erotic videos before you hit the gym can give your workout a boost. As if you needed any encouragement.

Video: Don’t Screw Where You Lift.

Screen Shot 2014-02-27 at 10.45.50 AMIf I’ve said it once, I’ve said it a million times: Don’t screw where you lift.

After all, a good gym is hard to find – but a hard guy is easy to find.

Check out my new video.

How Much Time Should I Spend in the Gym?

fitness-model-workout-routine-1People often ask me how much time they should spend in the gym.

The truth is, the answer varies from person to person and it depends on your goals, your schedule and your current gym commitment. There’s certainly no short answer, but a new study by researchers at Teachers College, Columbia University is shedding some new light.

Most people understand that exercise is associated not just with improved physical health, but also improved mental health. But is more exercise always better? The answer may be a bit surprising.

After examining data from 7,674 adults, researchers determined that 2.5 – 7.5 hours of exercise per week may be the sweet spot. Exercising more than 7.5 hours was associated with diminished mental health and sharp increases in depression or anxiety.

Because this is the first study confirming that too much exercise can be related to poor mental health, more research is needed. It’s unclear if the poor mental health is because of the excessive exercise (perhaps a symptom of overtraining) or if people with poor mental health exercise excessively as a way to elevate their mood. In other words, it remains to be seen whether or not there is a causal relationship.

It’s also worth noting that more exercise may not be better for improved physical health either. A handful of new studies speculate, for example, that running more than 30 miles per week may diminish its longevity benefits. These findings are especially troubling for endurance athletes and marathoners who may train upwards of 100 miles per week.

In a nutshell, spending time exercising is a good thing – and it can help boost your mental and physical health. But, like anything else, exercise is best in moderation.

6 Important Questions to Ask Before Joining a Gym.

Earlier in the year, I shared 6 helpful tips for finding the right gym. But even once you’ve found a gym that feels like a good fit, there are still a handful of questions that you should ask before signing the dotted line:

  1. What are the terms of the contract? Often times, gyms offer an introductory price or special promotion. It’s important to know how long the promotional price will last, and what the price will be thereafter. Ask how long the contract will last (some are month-to-month, and others require full year commitments). Moreover, ask if the price of membership can be increased without notice and if monthly membership can be frozen (i.e., if you take an extended trip).
  2. What exactly does my contract include? Many gyms charge separate fees for their different services – including a towel fee, laundry fee, group class fee, etc. In addition, some gyms charge different rates for memberships that are restricted to just one club vs. all the clubs in their network. Does your contact include access to other facilities or is that extra? The monthly contract rate may not take these fees into consideration, so know what you are getting in advance.
  3. Does the contract renew automatically? It happens with cell phone companies, and it happens with gyms, too. If you sign up for a full year commitment, what happens when that year is over? For some gyms, membership automatically renews for another 12 months. Obviously, it’s important to know if your gym is one of them.
  4. How can the contract be broken? Gyms – also like cell phone companies – don’t make it easy to break a contract. Some require early termination fees. Other gyms will dissolve the contract if you relocate to an area in which they don’t have a facility, but they’re probably require proof of your new address.
  5. What happens if I move? Speaking of relocating, ask about the gym’s relocation policies. I, for example, had a hard time getting out of a contract because I relocated to an apartment 45 miles from one of the gym’s facilities. They had a 50-mile relocation policy. As if anyone would drive 45 miles to use a gym! Know it before you sign it!
  6. What happens if the gym goes out of business? It happens. And if you’ve signed a full-year contract (especially one that is pre-paid), know what will happen to your money. Will you get any back? To that end, you may want to stick with an established gym rather than one that’s newer.

Those are my top 6 questions to ask before signing a gym contract. If you have any additional tips or questions that should be asked, please share them in the comments below!