At 530 pounds, Blake Gauthier ignored all the warning signs that he was headed for disaster. A chance heart attack and literally being brought back to life turned his entire world around.
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Sunday, January 31, 2021
4 Big Benefits of BCAAs
If you're looking for a supplement to help you crush your workouts, start looking at BCAAs.
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Friday, January 29, 2021
Mens Journal
Struggling to get a consistent workout regimen at home? Matthew McConaughey’s workouts are anything but traditional, but they’ll boost your mood, health, and the monotony of isolation. Is it any surprise the actor’s got some unorthodox tricks up his sleeve to make movement a movement?
1. Run From Home
“Like any mammal, we’re always gonna make it back home. I like to run 20 minutes out, turn around, and drop and do 20 pushups 10 times during the run back.”
2. Dance All Night
“I could and should probably do it more often. It’s my favorite cardio. I don’t mind having a cocktail during some of my workouts.”
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Read article3. Have Some Sex
“The original exercise,” McConaughey writes in Greenlights. “It makes our companion see us in a more flattering light, which psychologically makes us feel like we look better.”
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Read article4. Wrestle…or Not
“I love it, but blew my ACL during a match. So now I spend a lot of time on the elliptical instead.”
5. Just Schedule It
“You don’t have to actually work out, just plan on it, that’s enough.”
The post Go Full McConaughey With the Actor's Favorite Unorthodox Workouts appeared first on Men's Journal.
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Wednesday, January 27, 2021
The Best Protein Powders of 2021
No matter if you're looking to build muscle, lose weight, or just be healthier, there's a protein powder to help you do it. Our team of fitness editors, athletes, and nutrition advisors chose the best protein powders for every goal based on nutritional quality, taste, value, and customer feedback.
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Mens Journal
Both on and off the court, Shaquille O’Neal has always been a force to be reckoned with. But just like countless other people, 2020 took a mighty toll on the four-time NBA champ. After several tragedies and personal losses, Shaq lost his motivation and his fitness suffered.
However, Shaq was determined to get back into shape once again. After discovering Novex Biotech GF9––a supplement formulated to boost the energy levels of men aged 45 and older––he began to feel better, clean up his diet and got back in the gym. We caught up with Shaq to learn more about his big transformation.
At what point last year did you realize that you needed to make a change and get back in shape?
My sister passed away before Kobe. And then Kobe passed away and then I had 28 other people pass away. [2020] was a really bad year and I didn’t want to do anything. So, when you don’t want to do anything, but you need to stay out of trouble, there’s two things you can do: eat and Netflix.
Once you decided to get back in shape, how did you adjust your diet?
I just started to eat better and to make better decisions. My problem is, I’ve always been a sandwich guy. Sandwich for lunch, sandwich for dinner, sandwich for snack. And when all of that was going on last year, I couldn’t sleep. So, I’d wake up at three in the morning and make a sandwich, five in the morning and make a sandwich. But I was starting to look old and I didn’t want to. So I said to myself, I want to take my shirt off on Instagram one last time.
I saw this 70-year-old guy on there, and he had muscles everywhere. So I just decided to switch it up. No more bread, no more late-night lemon Oreos, no more Entenmann’s cakes, none of that. I’ve been doing this for six months and just eating fruit, protein shakes, salads, fish, chicken and asparagus or other vegetables. Very small portions and eating that everyday has helped me lose 25-30 pounds. I started to see stuff that I haven’t seen in 20 to 30 years—like a six pack. And I haven’t had one of those since I was on the 2006 Miami Heat.
Now I’ve been more active, I sleep through the night, I have more energy and I just want to work out all the time. And because I’m doing something big in March (TBA), I’ve got so much energy that I’m working out in the morning and at night.
When you are training, is it important to have something that motivates you?
I always need to have something that really motivates me. I wish I could have a picture of that old guy, because he was about 70 and his caption said, “Age is nothing but a number.” And I was actually jealous, I knew it was time for me to get back right. And now that I’m doing it, I actually feel pretty good.
You know the crazy thing is, I’m like a little kid every time I walk by a mirror. Especially if I eat a cookie or something, I think, ‘Oh my God, my six pack is gone.’ And then I go to the mirror and see, ‘Oh, it’s still there.’
Do you incorporate any cross-training into your workout or is it just a regular workout?
I don’t do the cross training. I don’t like to do anything special where I go and pick five different trainers. I just go into the gym like everybody else does.
I do 20 minutes of cardio, I’ll do some chest, bis, tris, sit-ups, back and then I’m gone. 30-45 minutes a day, plus cardio––so about an hour a day. I still got the bad hips and the achy joints, so I can’t be jumping and running around. Next thing I’ll try is jogging.
That’s interesting you’re only spending about an hour a day in the gym. That seems like something anyone can relate to and achieve.
An hour a day will keep the Charles Barkley belly away.
Ha! Good advice. Tell us how you heard about Novex Biotech’s GF9 supplement and then once you started taking it, how did it change the way you felt?
I like to do research because a lot of these supplements make certain claims about this and that. But what really got me about the Novex Biotech product line is that it combats the effects of aging. So, I tried it and I felt like my young self again, I really did. It gave me the boost I was looking for to get in shape.
Before that, I’d go to the gym on Monday and feel good. But then on Tuesday, I’ll do it tomorrow; Wednesday, I’ll do tomorrow; Thursday, I’ll do it tomorrow; Friday, I’ll do it tomorrow. But with [GF9], I was wanting to get back in the gym. And then when you’re starting to see muscles you haven’t seen in 15-20 years, that really gives you a boost. Like I really have a nice-looking chest now, so I can wear tight shirts again, but don’t tell anybody.
What advice would you give to other guys out there in their 40s or beyond and now find themselves a bit out of shape?
Your body is a temple and we have to keep it in shape. I know how it is, us men who are 45 and older and used to be great athletes, but now we work, have kids, get home at five or six and bedtime is at nine. We don’t really have a lot of time to ourselves. We just want to sit down, watch TV, rest and relax and go to sleep. But if you can find an hour a day to get in the gym and get back in shape, it’ll help you feel better, look better and do more things during the day.
The post Shaq Talks About Overcoming 2020 and His Major Fitness Transformation appeared first on Men's Journal.
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Tuesday, January 26, 2021
The Best Kettlebell Exercises for Muscle, Strength, and Weight Loss
No matter if you're in the gym or at home, the time has come to take kettlebell training seriously. Here are the best moves to get you started if you're learning, or keep you growing if you're an experienced lifter.
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Monday, January 25, 2021
Mens Journal
Training efficiently is the name of the game when time isn’t on your side, but you still want to burn body fat and spark your metabolism. That’s where HIIT training comes in handy. HIIT stands for “high-intensity interval training,” and it’s a basic way to alternate between hard work and rest to torch calories during and long after your workout. The best cardio HIIT workouts don’t just involve sprints (although they are a terrific way to build muscle and burn fat).
To give you some diversity, we’ve pooled together a list of cardio HIIT workouts from the world of running to bodyweight conditioning to strength training. These movements can be done on their own, but can also be added to the end of weight training workouts if you have more time and energy. Focus on throwing these into the mix 2-3 times weekly if your goal is to lean down.
Drop weight, fight belly fat, and build lean muscle mass with these tips.
Read articleThe Best Cardio HIIT Workouts to Burn Fat
Workout 1: Classic Run-Walk Tempos
Directions: On a classic track, alternate between fast running and slow walking for a total of 15-20 minutes. Walk the curved portions of the track, and run the straightaways.
Intensity: Run the straightaways at 75 percent of your max speed (faster than a brisk jog; you should be able to laugh and smile if someone told you a joke). The time you spend walking between runs is your recovery to bring your heart rate back down. If you’re new to running, start with 10 minutes, and try to build from that baseline weekly. To up the challenge, crank up your speed.
Workout 2: Treadmill 10/30s
Directions: Perform a dynamic warmup with exercises off the tread, then jog half a mile on the tread. For the workout, you’re going to hit max sprinting speeds. Our advice is to crank up the speed while jogging on the belt, then sprint for 10 seconds (the clock doesn’t start until you’re at your target speed). Immediately jump to the sides to “bail” off the belt until it slows down. Rest for 30 seconds by walking. Repeat for 10 rounds.
Pro Tip: If treadmill sprints feel awkward or don’t match your gait, you can slow the speed of the belt down by 20 percent and increase the incline to resemble a hill sprint. Hill sprinting can also help fix faulty mechanics and alleviate joint pain due to a lighter impact on landing.
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Read articleWorkout 3: Spin Bike Climb Intervals
Directions: Start seated on the spin bike, and pedal at a fast but comfortable pace with no resistance. Start your timer. After 60 seconds, stand up and enter a “climb” while adjusting the resistance on the bike to high. Don’t stop pedaling. Climb with resistance until the turn of the next minute, then reduce resistance back to zero as you return to your seat and keep pedaling. Continue alternating between 60-second resisted climbs and 60-second resistance-free pedals until 12 minutes has elapsed. If you can push it to 15 minutes, go for it.
Workout 4: Turkish Getup for Time
Directions
Lie faceup holding a kettlebell in your left hand, arm extended, left knee bent with foot planted. Extend right arm and leg to the side at a 45-degree angle. Roll onto your right hip and forearm, left arm still locked. As you move, think about driving the knuckles of your left hand toward the ceiling. With your right palm pressed firmly into the floor and left arm still straight overhead, throw your right leg behind you, placing your right knee down on the floor. Keeping your left arm straight and eyes on the bell, press through your left foot to raise hips high and come up onto your right hand. Your right leg is still extended with heel on floor, and your arms should create a straight line. Lift your right hand off the floor to rise to a kneel, maintaining left arm position with biceps close to your ear, abs tight. Eyes are off the bell for the first time; look straight ahead. Stand up, squeezing glutes and pulling your shoulder blades down and back to maintain a solid trunk. Now reverse the movement—carefully retracing your exact steps and keeping your weight-bearing arm locked—to return to start.Alternate sides continuously for 3 to 5 minutes, then rest completely for 2 to 3 minutes. Repeat for 3 rounds. Watch a tutorial here.
Pro Tip: Don’t overshoot the weight you lift. For a 200-pound man, 25 to 30 pounds will prove to be more than enough to spike your heart rate and induce serious fatigue. The name of the game is still cardio at the end of the day.
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Read articleWorkout 5: Trap-Bar Farmer’s Walks
Directions: Stand tall with your bodyweight equivalent on a trap bar (including the weight of the bar). Maintain a tall chest, pull shoulder blades down, and keep core engaged. Walk forward, using choppy, heel-to-toe steps for 40 total meters. Rest for 90 seconds between carries, and aim for 10 sets. Watch a tutorial here.
Pro Tip: When doing a farmer’s walk, be sure to take shorter, faster strides than you would when walking free.
Workout 6: The Hill From Hell
Hill Sprint 5 x 40 meters: Run at 80-percent intensity. Walk down the hill slowly to recover Uphill Double-Leg Bounds 5 x 10 reps: Perform a jump with a 3-second static hold in a squat position. Rest 90 seconds between sets. Watch a tutorial here. Backward Walks Uphill 5 x 40 meters: Walk down the hill slowly to recover.Workout 7: Sprint and Bodyweight Interval
A1 Sprint x 150 meters at 80 percent speed (that’s half the curve of a track and one entire straightaway) A2) Pushups x max repsRest 90 seconds B1) Sprint x 120 meters at 80 percent speed B2) Prisoner Squats x 20 reps (squat with hands behind head, elbows out wide, keeping head and chest lifted; watch a tutorial here)
Rest 90 seconds C1) Sprint x 100 meters at 80 percent speed C2) High-to-Low Plank x 10 reps each arm
Repeat for 2 to 3 rounds
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Meal Plans vs. Flexible Dieting for Fat Loss
Which of these tried-and-true diet approaches is right for you? Consider the pros and cons.
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Mens Journal
Organized athletic events really took a hit in 2020, but brighter days lie ahead, and we might soon see the return of our favorite races and competitions. One encouraging sign: Rapha Prestige, a series of amateurs-only cycling events held in gorgeous locations around the globe, will make a (tentative) return this year. Twelve events spanning five continents are on the calendar, with the first one scheduled for May.
Prestige events have been held for 14 years, and they present a unique challenge for cyclists. The rules are pretty simple: Small groups of amateur riders must start and finish as a team and pass through all the checkpoints on the route together. Apart from that, things get complicated: Each event is completely unsupported, and riders are responsible for finding their way and carrying all their own food, supplies, and repair equipment.
The routes take cyclists both on- and off-road through iconic locations around the globe (past Prestige events took participants to Malaysia, Spain, and the Ozark Plateau in Arkansas), which makes these events a real draw for cyclists with strong legs and an even stronger sense of adventure.
The Rapha Prestige Sanjo is the first event in the 2021 series, and it’ll be held in May on a mountainous route through Niigata, Japan—the organizers are hoping Covid restrictions will have eased by then. Later in the year, Prestige will head to iconic locales in Australia, Europe, and North America as well. Prestige Mt. Riga, located in Columbia County, NY, is scheduled for September, and Prestige Santa Barbara is slated for October.
Mt. Riga entrants will tackle a 100-mile route that sends them through the rolling terrain of eastern New York, western Massachusetts, and northern Connecticut, and the Santa Barbara event follows backroads through vineyards, canyons, and over two mountain passes. Other locations in this year’s lineup include South Korea, Denmark, and Taiwan, but like most everything else lately, the schedule is subject to change.
To sign up and stay updated with the latest news, check out the Prestige page on Rapha’s website.
The post Rapha Prestige Amateur Cycling Series Returns With 12 Events appeared first on Men's Journal.
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Mens Journal
When you think of fitness, activities like going for a run or lifting weights are usually top of mind. But fitness doesn’t always have to involve maxing out your heart rate. Just stepping outside for a walk can have tremendous benefits for your health. That’s exactly what Time to Walk, a new feature for Apple Fitness+, is all about. Released today, Time to Walk is a series of podcast-like episodes where celebrities including Dolly Parton and Draymond Green share stories and insight from their lives, accompanied by some visual elements. As the name implies, these episodes are designed to be listened to while taking a walk.
Aside from Parton and Green, Apple has also released Time to Walk episodes with Shawn Mendes and Emmy Award-winning actress Uzo Aduba. Each episode is recorded while walking or in a location that’s meaningful to the guest, and the topics for the 25- to 40-minute episodes vary widely. In Parton’s episode, the country music icon promises “a walk down memory lane,” while Mendes discusses the benefits of slowing down, and Green talks about the virtues of failure and tuning out criticism, according to Apple.
“There’s nothing better than a walk in nature, getting lost in my thoughts, and taking a deep breath of fresh air,” Green says in the press release. “I hope sharing my stories with those who go on a walk with me will give them the same drive to chase their dreams that I had in chasing mine.”
Each segment comes with corresponding photos that pop up on your Apple Watch as you listen, which adds a visual element to help bring the guests’ stories and ideas to life. At the end, each guest also shares a playlist of songs that motivates and inspires them, so you’ll get a fresh batch of music with each episode. There’s even a version for wheelchair users—called Time to Push—which combines the audiovisual content with an Outdoor Wheelchair Walk Pace workout.
Time to Walk is the latest addition to the Apple Fitness+ subscription service, which combines the fitness-tracking features of the Apple Watch with on-demand studio-style workouts accessible on your iPhone, iPad, or Apple TV (for $9.99 a month). Rather than a full-on workout, Time to Walk offers users a quick break and an easy way to get some exercise. Apple plans to release new Time to Walk episodes every Monday through the end of April, so your daily stroll is about to get a whole lot more interesting.
The post Apple Fitness+ Launches Celebrity-Driven 'Time to Walk' Feature appeared first on Men's Journal.
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Friday, January 22, 2021
Mens Journal
In the last days of 2020, Oculus quietly rolled out a fitness tracker, called Oculus Move, that lives inside its Quest headsets. Users who download the software can watch the calories they burn in virtual reality, along with their physically active minutes, climb on a ticker floating above or below their field of view. With a deeper dive into the tracker’s dashboard, they can also set goals and track their progress over time.
Move appears to be an acknowledgment from Oculus that fitness is a primary reason for many people to use VR. That’s certainly the case for me. I’m not much of a gamer in general, but for the past couple months, I’ve exercised nearly every day in virtual reality. And despite what you might think about the incompatibility of video games and exercise, these are serious workouts. Some end with me gasping for breath and wringing sweat from my beard.
In that sense, VR has saved me from bodily neglect. It’s helped me grasp the motivation that’s been threatening to slip through my fingers since the start of this godforsaken pandemic.
During the spring, summer, and fall seasons of COVID, I managed a couple 20-mile bike rides each week. On weekends I occasionally found strength for longer rides, and on one hot Saturday, I logged 100 flat miles on Long Island. But it was always a struggle to get moving, and as winter arrived in New York, my rides petered. After a couple inactive weeks, I decided to see what I could accomplish inside a Quest 2 ($299), the entry-level headset Oculus released in October.
Initially my plan was to use VR for a few minutes of movement on particularly cold days. But then I started building a library of games and programs, some of which I considered warm-ups that helped vault me into more serious cardio. Now, every day, I piece together a workout based on my mood and energy level. Video games are part of my daily routine, and I feel lazy without them.
What does a VR workout look like?
There are dozens of virtual reality programs you can use to burn a few calories, but as of now, there are only a few specifically focused on exercise. By far my favorite is the subscription-based program Supernatural ($19/month, or slightly less for annual memberships).
Workouts typically run 10- to 30-minutes, and they roll out fresh daily. After a quick stretch with a trainer, music kicks on and triangles and targets begin flying toward you. Your job is to squat through the former and smash the latter with the virtual batons in your hands.
It’s simple enough, but the game moves fast, especially with workouts labeled “hard.” You’ll struggle to hold a squat inside a triangle tunnel that forces you to stay low while swinging your arms. Then you’ll explode upward to swat an overhead target, side-lunge left then right to thread the off-kilter scalene triangles, and then attack a dozen more targets before dropping back down into a squat.
The movements burn, but they don’t immediately register as exercise. Not in the strictest sense, anyway, because Supernatural feels more like a sport than a workout. You run your score up by hitting targets, and with more powerful swings, you amass more points. You can track your progress on a leaderboard, and if you want to jump the person ahead of you, you’ll either have to work harder or longer.
To help break the monotony of exercise, each workout takes you around the world. You might start out on an arctic tundra, move to the edge of an Egyptian pyramid, and then end on the lip of a volcano in Ethiopia.
And each location pairs with a new song, which dictates the intensity of the workout. Supernatural invests heavily in licensing fees, and its programmers have delightfully diverse tastes. I’ve worked out to hip-hop, Southern rock, top 40. Some particularly motivating tracks have come from the New York Dolls, Violent Femmes, Kendrick Lamar, and one Skrillex track that threatened to detach my arms from my body.
The other program I use often is FitXR ($29.99), which fills my urge for head-to-head competition. With each workout, six other VR users join me. They appear as silhouettes to my left and right, and I do everything I can to make sure I score more points than they do.
FitXR workouts come with less novelty than Supernatural’s—there are only two environments, and the music isn’t anything I recognize. But it does offer workout variety, with either boxing or cardio dance classes. I prefer the former, which much like Supernatural, functions with moving targets set to the beat. Only this time, you’ll have to toggle between jabs, crosses, hooks, and uppercuts, depending on the target.
A streak counter tells you how many consecutive targets you’ve hit, and a power meter gives you a real-time score on each punch. Both metrics—accuracy and power—play into your position on the leaderboard.
The cumulative effect of scorekeeping and instant feedback available in both Supernatural and FitXR amount to what researchers call gamification. “You’re earning awards and leveling up,” says Tumay Tunur, Ph.D., a kinesiologist who studies virtual reality at California State University San Marcos. “It’s very rewarding, and it definitely helps with adherence.”
Consistency, says Tunur, is the most critical component of any workout routine. And that’s what makes gamification potent: It gives you goals that numb the pain, and it keeps you coming back for more.
Tunur’s VR fitness game of choice is the rhythm-based Beat Saber ($29). “When I play, I’ll say, ‘I’m gonna go in for 20 minutes to get a quick workout,’” she says. “Then 40 minutes later, I’m still playing.”
I can relate. When I’m feeling lethargic, I delay my serious workout by playing a first-person shooter like Pistol Whip ($24.99) or scaling cliffs in The Climb ($29.99). Both games get my blood pumping, and after a couple rounds, I’m eager to log in to Supernatural or FitXR.
According to Oculus Move, the built-in tracker, I’m burning 200-400 calories per workout, and in one 49-minute session, I clocked 549. I suspect the numbers are inflated, however. I’ve worn both Garmin and Fitbit trackers during my VR workouts, and they registered 24 percent and 35 percent lower, respectively.
But I don’t particularly care about calories. The more important metric for me is exertion, and the trackers told me I was keeping my average heart rate close to 130, with a peak near 170. Those are legitimate numbers, and they provide context for research on VR fitness.
Last year, kinesiologists at the University of Minnesota reviewed 15 studies on the subject. Among those that looked at physical outcomes such as body composition, fitness level, and muscular strength, two-thirds showed positive results from VR workouts. And that’s despite relatively short study periods and outdated technology. (The oldest study in the analysis is from 2003, which is ancient in tech years.)
But perhaps the more interesting finding comes from the studies that looked at VR’s psychological effects. According to the research, virtual workouts can reduce fatigue and symptoms of depression.
Again, I can relate. Virtual reality isn’t reality, but it does transport me somewhere outside my apartment. That’s valuable given that my local restaurants, bars, and gyms are all inaccessible due to the pandemic. VR is a small bright spot—a healthy one, at that—in what could otherwise feel like a yearlong, pandemic-induced Groundhog Day.
Brute strength, rapid-fast reflexes, and superhuman endurance are achievable—if you put in the work.
Read articleVirtual workouts and the future
If you’ve been paying attention to VR, then you’ve been hearing for a decade that Oculus was on the verge of making the technology mainstream. So what’s different about now? That’s easy: Accessibility.
Until recently, affordable consoles were just plastic or cardboard holsters that strapped a smartphone to your head. There wasn’t much you could do with them. And even today, high-end goggles require cables to keep you tethered to an expensive gaming computer.
The Oculus Quest, released in 2019, was the first to bridge the divide. It was wireless and had a $399 price tag. It wasn’t cheap, but it wasn’t four-figures expensive, either. And 17 months later, Oculus released the Quest 2, an update that improved significantly on the visuals (frame rate and resolution are both higher), weight (it clocks in at just over one pound), and price ($299). It stands to reason that as the technology continues to improve, so will the fitness applications.
My one overarching complaint of the Quest 2 comes not from Oculus, but from its parent company, Facebook. With the second-generation console, the social-media company began requiring its virtual-reality users to log in using a Facebook profile.
That probably won’t phase the site’s billions of active users, but I deleted my account a couple years ago. Facebook found a way to force me back on, and the strong-arm mandate confirms my suspicion that it cares more about harvesting my data than winning me back as a loyal customer.
Regardless, VR fitness has officially landed, and I’d wager that goggles will soon be as common as treadmills.
Consider Holodia, a company that began making VR workout software in 2018. Originally, Holodia targeted gyms with virtual jungles and rivers that members could accelerate through using rowing machines, ellipticals, and exercise bikes. But in January, Holodia launched a subscription-based program for the Quest 2, presumably to jump on the at-home VR fitness trend.
Users can run the program, called Holofit ($10.75/month, less for longer memberships), using smart rowing machines or bikes and ellipticals with cadence sensors attached. But more tellingly, they can now also run it by doing crunches or jogging in place—no heavy equipment required.
That seems to provide a clue to where VR fitness is headed. While it began as a novelty, it’s now capable of serving as the centerpiece to your home gym. It costs less, takes up less space, and incentives you with game-like elements and daily updates.
Truth is, I don’t always feel like working out. But these days, I’m always down for a break from reality. It’s wonderful that VR can offer both.
The post VR Fitness Is a Serious Workout, Seriously appeared first on Men's Journal.
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Mens Journal
Your lower abs are high maintenance. It takes a clean diet and consistent regimen to make them pop. While your total-body sessions hit your core, it’s equally important to do a targeted lower ab workout at least once a week. Doing so can reduce and prevent low-back pain, and help correct posture and pelvic tilt issues. A strong core connection and understanding how to engage your lower abs will improve your everyday movements but also unlock greater strength gains whether you’re training at home or in the gym.
You'll hear all kinds of myths about carving out a six-pack. Don't believe them.
Read articleOver time, you’ll stop overworking the muscles you’re not trying to target—but often take over—and see more defined lower abs. Some tips before you attack the lower ab workout below: Targeting the lower abs can be thwarted by tight, overactive hip flexors; overdoing an exercise’s range of motion; and moving too quickly. But don’t get disheartened! The circuit below will give you the tips and confidence to get where you’re trying to go.
Best of all, this workout entirely comprises bodyweight exercises. All you need is a yoga mat and some will power.
Directions: Perform 1 round for a quick fire up or 3 rounds total for a full roast.
You don’t have to be a gym veteran to sport enviable abdominals. You just need to follow these simpl...
Read articleThe Best At-Home Lower Ab Workout
1. Toe Taps x 10 reps each side
Lie on your back with arms actively pressing into the ground, head and neck relaxed. (Bonus: This move activates your triceps and opens up your chest). Raise legs into tabletop position with knees stacked above hips, shins parallel to the ground, feet relaxed. Inhale, then lower one foot at a time toward the floor, keeping the 90-degree bend at the knee. Tap the floor, then exhale to draw the leg back to the starting position. Alternate and perform on the other side; that’s 1 rep. To make it harder, take hands behind your head with elbows wide, lifting your shoulder blades off the floor. This spicy variation works the upper abs at the same time and add a stability challenge. Watch a video demonstration here on slide 1 (go to slide 2 for the advanced variation).
Pro tips: Go as slow as possible, and let a steady, consistent breath control the movement. A deep exhale will help engage your lower abs more. Watch that you don’t draw your knees in too close to your chest, always stop the knees a little farther away than you think (no closer than directly above hips) to keep the core engaged.
2. Forearm Plank With Knee Taps x 10 reps each side
Come into a forearm plank with forearms directly under shoulders, legs extended long. Activate your quads, engage your glutes, and stay on your toes by flexing feet and shifting weight forward. Draw your lower abs up and in—almost like you have an invisible tuck. This is subtle, but helps keep your back safe and engages your abs more. With everything fired up, start to gently lower one knee at a time to tap the floor. Use your lower abs and breath to control the movement. Your upper and lower body should remain still and stable. Alternate and perform on the other side; that’s 1 rep. Continue alternating on every rep. Watch a video demonstration here on slide 4.
Pro tip: To engage your serratus (the large muscle that extends from the outside of your ribs to just beneath your shoulder blades) and lats more, imagine you’re drawing your elbows back toward your hips.
3. Diagonal Dead Bugs x 10 reps each side
Lie on your back with arms straight up above shoulders, head and neck relaxed, knees stacked above hips, shins parallel to the ground, and feet flexed. Inhale, then extend your left arm and right leg away from you on a diagonal while keeping your right arm and left leg completely still. Exhale to come back to center. Alternate and perform on the other side, extending right arm and left leg; that’s 1 rep. Watch a video demonstration here on slide 4.
Pro tip: Move slow and controlled to get the most out of this exercise and keep your black flat to the ground but not fully pressed to the floor. This exercise will work your lower abs with the bonus of hitting your entire core. If you really nail the diagonal angle, you’ll feel your obliques fire fast!
4. Slow Reverse Crunch x 20 reps
Lie on your back with arms pressed firmly into the floor, knees bent and feet close to glutes. It’s key you keep them here the entire time. With a tilt of your pelvis, use your lower abs to lift your hips an inch off the floor with knees coming in toward your chest. Lower back slowly with control so you can’t use momentum for your next rep (this is not a rocking movement). Watch a video demonstration here on slide 8.
Pro tip: Try not to shrug your shoulders or use your arms too much so you can really hit your core. You can get as little or as much as you want from this exercise so my top advice is to slow it down and control each rep.
5. Single-Leg Lower to Hip Lift x 10 reps each side
Lie on your back and raise legs into tabletop position with knees stacked above hips. Extend your left leg straight up toward the ceiling. Take both hands behind your head and roll up to the tips of your shoulder blades. Inhale, then extend your left leg down toward the floor as low as you can control it, then exhale and draw it straight back up. Once back at the starting position, use that pelvic tilt to lift the hips just off the floor. Complete all reps on one side, then switch. Watch a video demonstration here on slide 6.
Pro tip: Stay on the tips of your shoulder blades. This provides a killer stability challenge and upper ab scorcher from the head and shoulders being lifted. You’re welcome.
Kirsty Godso is a Nike Master Trainer and founder of Made Of Whey Protein Isolate
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Mens Journal
People have been working out from home a lot more these days. And people want to keep upgrading their home gym. A great way to do that is to add a workout floor mat to your home. It gives you a little more variety in your workouts and helps to protect you and your floors.
Not all workout floor mats are made equal. So to help you guys pick out the right ones, we have picked out 5 of the best options on Amazon. Check them out below.
There are a lot of workout floor mats out there for you to pick from. So many that it can be mind-numbing. In all of our looking, we have come across one that is heads and shoulders above the rest in our eyes. And that is this mat from BalanceFrom. It’s an amazing yoga mat that can be used in the house with ease. Being that it is a yoga mat, it’s a convenient item. You can roll it up and bring it with you to any room in the house. Which also means it can be stored anywhere in the house with ease. It’s thick and durable, so it can be used for a long time with no worries about it being broken down. Be it for yoga purposes or other workouts, this is an amazing mat to add to the home. Even better is that the price is too hard to pass up. So if you want to pick up a new mat for the home gym, this is the right one for you.
Budgetary concerns may be keeping you from picking up some new gym equipment. But luckily for you, there are plenty of workout floor mats that come in under $50. And this one from AmazonBasics is at the top of that list. For our money, you would have no issues when you pick up this mat for the home. It comes in an interlocking design, so you can set it up as large as you can handle in the home. It’s soft yet durable, so you will feel comfortable while you workout. Anybody that picks this up will get plenty of bang for their buck and their home gym will become even closer to a professional gym.
There are two different kinds of workout mats you can get. There are basic rollout mats that are solidly made. Then you have the interlocking mats that can be retrofitted into any size depending on the room. And if you’re looking for the convenience of a mat that can fit into pretty much any home, then this set from ProsourceFit is the one for you. Setting this up in the home won’t be a problem at all. It’s like a puzzle, but with none of the frustration that comes with building a puzzle. You’ll keep the floors protected and offer a lot of cushioning for your body so you can have an amazingly comfortable experience. Even better is how easy they are to clean. Pick these up now if you want to get your home ready for a workout.
There are a lot of workout mats out there that are all about convenience. Which means they are kind of small, made at a size that can only really handle one body. But maybe you don’t need to worry about convenience. You want to just lay the mat out in your dedicated gym space and leave it there so it’s ready to go when you are. This is why you should get a spacious mat like this one from Gxmmat. It’ll give your home a ton of protection for your workouts. You’ll be able to clean it without any real issues. Comfort is at an all-time high with this mat. There are no real downsides here if you got the space. So if you got the space, you should pick this up now.
Yoga is an amazing workout for the home. It’s simple to do, it doesn’t require a lot of equipment in the home. And it delivers some amazing results, helping your flexibility and your core in a big way. All you’ll really need is a yoga mat. And this yoga mat from HemingWeigh is the kind of mat you need in your yogi life. It’ll give you the right surface area you need for a workout. It’s easy to roll up and put away or bring with you. And it’s very reasonably priced. So give yourself a nice little gift this holiday season and enjoy your workouts in peace.
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The 15 Most Important Training Terms You Need to Know
Enough with all the jargon. It takes years to build true exercise expertise, but just minutes to learn these commonly butchered terms and techniques. These are essential to know before you grow!
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Everyone sleeps in different ways. If you are a back sleeper, then you know that you need different sleeping arrangments than side/stomach sleepers. Especially when it comes to pillows. Not all are made equal, but there are some that are made for the back sleepers of the world.
We know that there are a ton of Pillows For Back Sleepers out there. To make shopping easier for you all, we have picked 5 of the best options. Check them out below.
When it comes to finding the best pillow for back sleepers, you need to look at a few things. For one, how comfortable it is has to be at the top of the pile. The ability to make it fit your level of sturdiness. Can it last for a while or will the materials get bent out of shape in short order? How affordable is it in tandem to its efficacy in those other areas. Well, we have found a pillow that is great in every regard and it comes from the Beckham Hotel Collection. There’s no need to adjust the comfort level, as this filling is the perfect mix of soft and sturdy. It’s made from 100% cotton, so it feels soft when you lay your head down on it. It’s fade and stain-resistant, as well as being resistant to dust mites, mold, and mildew. And even better is that it is very affordable. One of the most affordable out there. Much lower than you would expect with how comfortable and durable it is. So if you want some help getting to sleep, this pillow is a great fit for any back sleeper out there.
When it comes to pillows, there are a ton that are set in their ways. You can only use them in one position and its sturdiness is set in stone. But not so when you pick up this amazing pillow from Ontel. This one is perfect for any position you like to sleep in. Like your pillow flat or curled up so your head is further from the bed? Whatever position you like to sleep in, this will handle it with ease. And you can adjust the support levels to your liking, taking out the filling until it gets to the point you are most comfortable. When you lay your head down on this after getting it into the shape and position you like, the soft Bamboo/Polyester blend will further relax you for an easier night’s rest. This pillow is a great choice for you guys.
If you want luxury with your pillow, you are gonna want to spend some money. Not too much, but it will cost you a penny or two to get something really impressive. And this pillow from Coop Home Goods is mighty luxurious. For one, it is a good looking pillow. It doesn’t look like it’s some special made pillow. It’s got a classic look to it. And in terms of comfort, luxury doesn’t even begin to describe this pillow. It’s out of control how comfortable this pillow is going to feel under your head at night.
When it comes to any pillow, you want it to be ergonomic. Something designed to be as comfortable as possible and to fit snugly under your head. And all the pillows discussed here are very ergonomic. But this pillow from EPABO tops them in the ergonomic department. It’s great in all the other areas too. It’s soft to the touch and it’s very affordable. But where this one stands out from the pack is that it is made with a groove in it for you to put your head in. That way your neck and back can get the proper support it needs to get you nice and relaxed for bed. You really can’t go wrong adding this fantastic pillow to your home.
For plenty of people out there, budgetary concerns are real. You can’t go spending money all willy nilly. But when it comes to sleeping right, you need to do something. Luckily, you don’t need to spend all that much money to get an amazing pillow that works for back sleepers. This one from SORMAG is wonderfully priced and will deliver quite the rest for you at night. Soft and fully supportive for any preference, this packs in a lot of bang for the relatively affordable buck.
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Thursday, January 21, 2021
Mens Journal
Runner’s knee can derail the most dedicated running routines. It’s a common term for pain around the kneecap—a result of soft tissue irritation. Too much running (overuse) is often the culprit. Poor running mechanics also play a role, due in part to our culture of spending long hours at a desk and behind a steering wheel, which tightens our hips and hamstrings, and places undue stress on our knees, especially when we run.
More of a gym rat than a pavement pounder? Here are all the reasons you may want to become a runner.
Read articleThat’s why the best exercises for runner’s knee are those that open the hips and hamstrings and enable them to move properly, taking undue stress off the knees. By opening the hips, loosening the hamstrings, and encouraging proper running mechanics, you’ll go a long way to relieve runner’s knee and keep it from returning. Here are the best exercises to do just that.
1. Glute Bridges
Tight glutes lead to stiff hips, poor movement patterns, and—ultimately—runner’s knee. Lie faceup on the ground with knees bent 90 degrees, feet flat on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips should remain on the ground. Hold for two seconds, then lower your hips toward the ground without touching. This move activates your glutes, which deactivate from sitting all day.
Perform 2 x 10 reps
2. Lateral Lunges
Running is a repetitive forward motion that can create overuse injuries without proper cross training. The lateral lunge hits the quads, glutes, and hamstrings, all of which are key to sound running mechanics. By strengthening these muscles, it can take pressure off the knees. Step out to the right, keeping toes pointed straight ahead and feet flat, lowering until your knee is bent at 90 degrees. Squat down as low as possible, keeping the left leg straight. Hold for two seconds. Drive through right heel to return to the starting position. Complete all reps on one side, then switch.
Perform 2 x 10 reps each side
Whether you want to try running competitively for the first time or just get back into it after a lu...
Read article3. Wall Sits
This simple but challenging move strengthens the quads, which in turn will take the pressure off your knees. Stand a foot in front of a wall and sit down, back flat, as if you were sitting in an invisible chair.
Perform 2 x 30-second holds (or as long as possible) with 30 seconds rest between
4. Standing Calf Raises
The calves and ankles play a big role in proper running mechanics. This move improves ankle flexibility and calf strength, taking the burden away from the knee. Stand on a stair with your heels hanging over the edge, holding onto a railing. Slowly lower your heels while keeping your knees straight. Extend your ankles forcefully to perform the raise (go as high as your ankle flexibility will allow).
Perform 2 x 10 reps each side
5. Inchworms
This move not only lengthens your hamstrings but also builds stability in your core and flexibility in the ankles. Start with legs straight and hands on the floor. Keeping the legs straight, walk your hands out. Then walk your feet back up to your hands—again, keeping your legs straight. Take baby steps using only the ankles. Avoid using the hips, knees, and quads.
Perform 2 x 10 reps with 30 seconds rest between
6. Fire Hydrants
This opens the groin and glutes, providing flexibility that will take the pressure off the knees. From all fours, raise your right hip until it’s parallel to the ground, mimicking a dog’s movements. Raise your leg so it’s as parallel to the ground as possible, opening up the groin.
Perform 2 x 10 reps each side
7. Side Planks
This provides the core and hip stability essential to proper running form. Lie on one side with your forearm on the ground and elbow directly under the shoulder. Your body should be in a straight line with toes pulled toward your shins. Push up off your elbow, creating a straight line from ankle to shoulder. Only the edge of your bottom foot and your elbow should be in contact with the ground.
Perform 2 x 30-second holds (or as long as possible) with 30 seconds rest between
Pete Williams is a NASM certified personal trainer and the author and co-author of several books on performance and training.
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Wednesday, January 20, 2021
5 Things to Know Before Buying Resistance Bands
Make sure you choose the right bands for you. Here are the keys to finding the bands that fit your workout style.
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"I Was Normal One Day and Woke Up Sick the Next Day"
After a devastating MS diagnosis put him in a wheelchair at the age of 25, Kevin Smith made it his mission to overcome his disease through hard work at the gym and an overhaul of this attitude toward life.
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Spiced Pear Cookie Butter Proats
Try this delicious overnight oats variation that celebrates the holiday season. Great for breakfast or anytime!
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Mens Journal
This article was produced in partnership with Zevia Energy.
“This is the year I’ll do…” is likely the mantra for many of us as we look to start the new year off and running on the right foot. From course corrections on diets to setting fitness goals for the year (those marathons won’t exactly run themselves), we’re spending the first few weeks of the month settling into our new wellness routines while also actively looking for the best products and solutions to help us achieve those new year accomplishments. Whether you’re trying to improve your endurance, lift heavier weights or just increase your overall athleticism, you aren’t comprising when it comes to your new workout routines, so why would you comprise when it comes to what beverages you consume?
Meet the zero sugar, zero calorie, clean energy drink you can feel good about, Zevia Energy.
Some Sweet Talk
Despite all of the new gadgets, trackers and other techie products designed to help you run faster or jump higher, there’s one thing that will always be the enemy of achieving your beach-worthy bod: sugar. Sure, a burst of energy is something we can all use, especially when it comes to powering through our workouts. But it’s how we’re getting that burst of energy that has hidden dangers. Many popular workout-oriented beverages are full of hidden sugars and contain lots of sodium, causing us to feel the effects of a post-workout slump. With Zevia Energy, there is zero sugar, zero calories, and no sodium. Just 120 mg of organic caffeine to provide a boost you can feel good about.
Zevia’s Energy lineup is naturally sweetened with Stevia. Unlike most other zero-calorie, sugar substitutes out there, Stevia is actually derived from a plant. Technically, if you really wanted to, you could grow your own Stevia plant. It’s native to Paraguay where leaves from the plant have been used to sweeten up food for hundreds of years. In fact, Stevia can provide up to 200x the sweetness of sugar without the added calories or associated risks of elevated blood sugars, which is why Zevia energy drinks are ideal for anyone looking to start their new year wellness goals off on the right track, especially for those looking to stay focused and active while improving their healthier lifestyle through the reduction of sugar intake.
A Variety of Flavors
Part of what makes workout drinks so popular (besides those tempting artificial colors) are their sweetness. From red to orange to grape, our bodies and taste buds have been trained over the years to crave these artificial flavors and colors, tricking us into a false sense of security when it comes to maximizing our fitness goals. Which is why Zevia Energy is the ideal choice for anyone looking to cut back on sugary-laden soft drinks as part of their healthy lifestyle resolutions. Available in Mango-Ginger, Raspberry-Lime, Kola, and Grapefruit, the Zevia lineup of zero-calorie drinks are bursting with flavor while cutting back on those unnecessary grams of sugar, meaning we don’t have to compromise on taste or sweetness.
Fad Proof
From being Keto-friendly to Non-GMO Project Verified, Zevia Energy drinks are comprised of nothing artificial. Gluten Free, Kosher and Vegan, its the one beverage you can turn to no matter what new workout or diet craze you’re into. The product line is so versatile, it can be used as part of a paleo diet or incorporated into intermittent fasting through some mouthwatering recipes like chocolate cakes, tarts, energy bowls and mocktails.
No matter what your wellness resolutions or current fitness obsessions are, you can rest assured Zevia Energy is the zero-sugar and zero-calorie way to energize your workouts.
The post Meet The Zero Calorie Way To Energize Your Workouts appeared first on Men's Journal.
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Tuesday, January 19, 2021
Mens Journal
Somewhere between Week 1 A.C. (After Coronavirus) and Week Where Are We Now?, it became pretty clear the enduring pandemic was taking a toll on our state of mind. And—albeit helpful—there are only so many Headspace meditation tracks one can do. That’s why we reached out to mental health pros to share the tools of the trade proven to boost mood, calm anxiety, and alleviate stress.
Keep calm when anxiety strikes with this stress survival plan, curated from experts and research.
Read article11 Products Proven to Boost Mood, Calm Anxiety, and Alleviate Stress
1. Google Home Mini
Take the counsel of Solara Calderon, Ph.D., a licensed clinical psychologist in San Diego, CA, who uses this device every night to teleport herself away from the relentless news cycle and to a place of zen. “From ocean waves to crickets to pattering rain, I love soothing sounds,” she says. “I visualize myself at the beach, or sitting by a campfire stargazing, or watching rain fall outside my window. This combination of sound and imagery helps me distance myself from the mundaneness of quarantine life and reminds me of pleasant moments I’ve had in the past. It also reminds me these moments will come again in the future,” she continues. Studies have shown listening to nature sounds promotes relaxation, causing physiological reactions like a decrease in muscle tension and pulse rate. “One study in particular has attempted to explain why this is the case, noting that listening to nature sounds can impact brain activity and the autonomic nervous system for some individuals, particularly those who are experiencing high levels of stress.” So, “Hey Google, play country night sounds.”
[$39.99; bestbuy.com]
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2. Lavender Essential Oil
“Research indicates lavender does indeed have anti-anxiety and stress-reducing properties among other promising qualities,” says Carla Marie Manly, Ph.D., a clinical psychologist in Santa Rosa, CA. We’ll take it. Manly also appreciates that lavender “evokes a sense of springtime, fresh air, and sunshine,” three things we could all use right about now. Keep a bottle on your desk and a spray bottle in your car. Reducing stress and improving your mood has never been easier.
[$19; amazon.com]
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3. Animal Crossing
Next time your partner yells at you for playing video games, let them know this one is therapist-approved. “There’s a reason why the Nintendo Switch has been sold out since last March—it’s a certified, blissful, calming escape from the current reality,” offers New York City-based therapist Taylor Orlandoni, LMHC. “To the surprise of anyone who has not played it yet, Animal Crossing is actually shown to boost mood and mitigate the experience of negative thoughts, emotions, and feelings. And if you’re skeptical about it, just check out Reddit for hundreds of personal anecdotes.”
[$59.99; nintendo.com]
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4. How to Relax by Thich Nhat Hanh
“My favorite relaxation book—that I read frequently and recommend to clients—is a pocket-sized book called How to Relax by Thich Nhat Hanh, who’s an expert on mindfulness,” says Risa Williams, LMFT, therapist, coach, and author of The Ultimate Anxiety Toolkit: 25 Ways to Worry Less, Relax More and Boost YourSelf-Esteem. “All of Thich Nhat Hanh’s books are good for gaining insight, however the simplicity of the writing in this particular book makes it especially easy to read when you’re stressed out. Hanh reminds us to stay in the present moment, to appreciate what we have, and to breathe through intense feelings in order to feel relaxed and calm.”
[$9.95; amazon.com]
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5. Alpha-Stim AID
Josh Briley, Ph.D., clinical psychologist licensed in the state of Texas and science and education director for Electromedical Products International, Inc., has used this FDA-cleared cranial electrotherapy stimulation (CES) device both personally and with his patients with much success. “Within a few minutes of placing the ear clips on your earlobes and setting the current to a comfortable level, you feel very relaxed and calm, as if your anxiety and stress have just melted away,” Briley says. The product is backed by 100+ clinical studies, demonstrating its effectiveness in treating anxiety, insomnia, depression, and pain. “I’ve used Alpha-Stim with veterans who have suffered with anxiety and depression for decades, and with patients in the midst of a suicidal crisis or panic attack. In my 17 years as a practicing psychologist, I’ve never seen anything work more quickly, effectively, or safely than Alpha-Stim.”
[$795; alpha-stim.com]
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6. Anja Acupressure Mat
Dr. Brian Wind, Ph.D., clinical psychologist and chief clinical officer of JourneyPure based in Murfreesboro, TN, praises the humble yet effective acupressure mat. It provides relief at “the end of a long day when all you want to do is lie back and relax.” The mat works by stimulating pressure points throughout your back, neck, and shoulders to promote feelings of relaxation. Based on traditional Chinese medicine, there’s some encouraging published scientific research that acupressure works: “A 2015 review showed that acupressure was effective in relieving symptoms of anxiety, although it was only a temporary effect,” says Wind. “Another 2015 study found that acupressure helped relieve the anxiety of patients hospitalized for cancer treatment.”
[$30.95; amazon.com]
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7. Journal
This simple, age-old practice does the trick for Hannah Milford, LPC, at Happy Camper Counseling, in Austin, TX. “When I need to get myself in a better place, I turn to journaling. I find that expressing my thoughts and feelings through the written word, helps me externalize and let go of difficult emotions more quickly,” she says. Countless psychological studies show the benefits of journaling, from this research on expressive writing in helping with depression to writing about feeling and stress as a way to strengthen your immune system.
Try the A Year of Zen: A 52-Week Guided Journal.
Get itOr The No Worries Workbook if you prefer prompts.
Get it
8. Succulent Plants
“The benefits of plants on our mental health have been well-studied, but if you’re limited for space in an apartment or don’t have the drive to become an in-home gardener, incorporating plants into your space can seem daunting,” says Orlandoni. That’s why her advice is to start with small and low-maintenance succulents for a mental health lift, pointing to studies like this one, which showed that interacting with indoor plants may reduce psychological and physiological stress.
[$65; bloomscape.com]
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9. Bubbles Bottle and Wand
This is a great one if you have kids: “I use bubbles with children and adults to help accomplish mindfulness in a fun way,” says therapist Stacy Haynes, Ed.D., LPC, ACS, founder of Little Hands Family Services in New Jersey. “Any brand of bubbles will work [for this science-based strategy]. Breathing regulates the mind and body and helps to calm the brain.” How can you not be in a better mood and alleviate stress after playing with bubbles?
[$12.99; amazon.com]
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10. MindShiftTM
“Not just another meditation app!” says April Brown, LMFT, marriage and family therapist and owner of Heard Counseling LLC, an online private practice in Florida. What makes Brown a fan of this free app is it uses cognitive behavioral therapy (a scientifically based strategy) to help manage anxiety and stress, and improve your mood. “It allows you to choose the kind of worry or low mood you’re feeling and tailors the tools to that specific type of concern. It offers quick solutions and tools to improve your mood when you’re feeling low,” she says. Brown also appreciates all the features on the app tie back to this therapeutic approach since “CBT has been consistently shown in research to treat anxiety and depression, and improve mood.”
[Free; apple.com]
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11. Apollo Neuro
Dr. David Rabin, M.D., a neuroscientist, board-certified psychiatrist, and health tech entrepreneur based in Monterey, CA, was inspired to create this device after encountering countless patients who simply wanted to feel better, but found stress and insomnia holding them back. (Join the club.) He partnered with the University of Pittsburgh, and they found certain combinations of gentle vibrations could help improve mood and lower stress, as measured by heart rate variability. The result: Apollo Neuro, a wearable wellness device, which “trains your nervous system to recover from stress more quickly, proving to be extremely helpful for those who suffer from chronic issues like anxiety and insomnia.” Since its launch last year, studies have shown that it reduces stress in nursing staff by 40 percent in two weeks and may aid in recovery and performance of athletes.
[$349; apolloneuro]
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Monday, January 18, 2021
Mens Journal
Raphael Rowe was wrongfully charged with murder and sentenced to life in a maximum security prison at the age of 20. During his time in a 9-foot by 6-foot cell, physical activity and meditation were the only escapes from confinement.
“It was key to my survival that I did everything possible to stay fit,” Rowe tells Men’s Journal from his home outside London. “As the days passed, convicted for crimes I didn’t commit, the only way to purge the anger was intense exercise.”
Get ripped with this 5-move, go-anywhere routine perfected by Coss Marte, creator of the prison-work...
Read articleThe convictions against Rowe were eventually overturned, but not before he spent 12 years of his adult life behind bars. Once free, he focused his energy on a career in investigative journalism. Following a successful run with the BBC, he moved to a subject close to home, exploring the humanity among prisoners in a docuseries called Inside the World’s Toughest Prisons for Netflix.
Rowe spoke with Men’s Journal about the lessons he learned while locked up, changing the prisoner narrative, and dealing with isolation.
Can you describe your surroundings in prison after the conviction?
Being a 20-year-old man at the time before I went into prison, I was on the fringes, smoking and drinking. I did some sports training. I studied taekwondo. But once I got locked up, working out became absolutely vital. Due to the severity of the crimes they charged me with, I was put in a cage within a cage. Being in a maximum security prison meant I was on my own for the most part, isolated for 23 hours a day. For one hour they moved me to a larger wired cage, about 20-foot by 20-foot, where the other prisoners would look in. In their minds I was the most “dangerous.” I had virtually no interaction with other human beings during that time. When they moved me, I was escorted by two prison guards. There were CCTV cameras everywhere.
How did you initially cope with those extreme circumstances?
I started to meditate. It was completely out of necessity to combat the overwhelming isolation. I got deeper and deeper into it. There were days where I could spend two to four hours in a meditation pose, going in and out of the meditative state. For the first two years, when I was dealing with a harder environment, meditating was a daily religious practice. Not long after I got there, I started to do a lot of in-cell exercise. I was doing so many pushups and situps you couldn’t count. A great situp can take you far. So can a good squat—weighted or not—as long as you do enough of them. I was a machine, and it was that movement that allowed me to push on mentally.
The best tips and tricks for gaining the guts to go all the way to the finish line—and beyond.
Read articleDid you create training regimens in prison?
Every day without fail I would go out into the exercise yard and do laps, no matter what the weather was. It could be rain, sleet, or snow. I was going to get out there. Sometimes the runs would be jogs, sometimes they would be sprinting with absolute force. I was able to run marathons during that time, all within our exercise yard. I also built regimes. I would basically do the same program every week, but mix up the days. One day would be all bodyweight exercises, then maybe the next would be football movements. I eventually got access to gym equipment after being assigned to be a gym orderly. It’s a pretty sought-after position. They gave it to me because I refused to sweep, mop, or sew. I was an innocent man, so I resisted the system. Authorities realized they could beat me, but they couldn’t beat my spirit. In the end, they buckled and gave me what I wanted.
What were the benefits of that position?
I had access to the weights and the facilities. I also had the opportunity to start working out with the other guys. Even though we had weights, we still had to be inventive in the yard. I remember we would do step drills with six guys lying face down on the ground with their legs spread out, and we’d quick-step between them. I eventually started to work with other guys who were struggling both mentally and physically, putting them through programs. I captained the teams of most of the sports. I participated because I had that motivation.
Did you have resources as far as learning new programs?
There wasn’t any access to the internet. They had orderlies in the gym, but most of them weren’t coming to the table with a whole lot of knowledge. A few were passionate about bodybuilding, but that’s not the kind of training I was looking for. My parents sent me a football training manual, but it was repetitive. One of my favorite books was a yoga manual called The Joy of Sex. It was my bible for a time. I spent hours seeing what positions I could get into. Being so confined, the ability to be mobile was more important than most things.
Did those training sessions ever get violent?
Being in the gym was a privilege, so the tone was primarily one of absolute focus, but on occasion it would get strange or dangerous. I witnessed someone hit another with weights or a bar. I’ve seen a guy drop a barbell on another man’s neck out of frustration. There’s a lot of testosterone going around in a space filled with some very dangerous individuals.
How did you end up hosting Inside the World’s Toughest Prisons?
I was ending my time at the BBC when I heard this program about the world’s toughest prisons being put together for Netflix. They approached me. I had to think long and hard whether I wanted to be involved. I’d done a few documentaries on prisons, but for this show I had to spend a whole week inside of a prison with inmates, which is a completely different animal. Doing that willingly, especially with my previous experience, was not an easy decision. There were a lot of conversations leading up to it, because even just considering the title, it could be seen as sensationalized. I wanted to make sure that was not going to be the case. In the end, this series is an opportunity for me to change the narrative a bit. I’m quite passionate about changing people’s perceptions of prisoners. Prison is just the structure, it’s the people on both sides of the bars who make the system work or not.
What kind of impact does a fitness program have on prisoners?
There’s a clear contrast between prisons that have programs around physical and mental wellness and those that don’t. The ability to look after oneself is massive, and can prevent prisoners from focusing too much on one another for that physical challenge. Working out creates a more passive prisoner. Training is a time for self-discovery. There’s a hesitation to discuss anything personal, because you might come off as weak, but these guys need it more than most. Everyone has this picture of prisoners being violent machines, but there are just as many guys in there who are completely vulnerable and exposed. That’s why they end up in prison in the first place.
Can you give an example of the gold standard of prisons?
In Germany the whole ethos is about recovery and reflection on behavior. They work hard to get people to see the reasons they’ve become violent. In contrast, there are places like Papua New Guinea and Costa Rica where there’s absolutely no effort put into rehabilitation. These places would kill for just a piece of the gear in places like Germany as far as wellness. It would do immense good for them. There’s nothing in those prisons to distract them from the daily rub of getting by and trying to survive—or how to smuggle in drugs.
What’s the most impressive piece of improvised gym equipment you’ve seen?
I was most impressed by the Costa Rican inmates who used plastic containers and soda bottles filled with water for weights. They tied them to a “bar” of wood with bits of string and torn T-shirts. They found a tiny space in a corner that wasn’t being used, and turned it into a gym. I had an opportunity to try their water bottles out, and the prisoners were impressed I was able to handle the weight. I’m not a big guy, but I have the inner strength that pushes through moments of challenge. It’s largely mental. In other places, I’ve seen guys use bed frames as a bench press. They’ll also use each other. One guy lies on a beds while someone else lies down across him. People can be very creative given the circumstances.
Even with your past experience, did you find yourself unnerved by some scenarios on the show?
I don’t like to say what place I think is the most dangerous or what’s the “roughest” prison in the world, but there was a certain feeling I got when walking into the facilities in Brazil. That’s because of the nature of the crimes they’re in there for. Some of these gang members chopped the heads off fellow inmates and played soccer with them. I was in that compound talking with guys who either saw or participated in those actions. I don’t make it a point to share my history with the prisoners, but sometimes they can sense it. Because of the crimes I was accused of, the door opens a little wider for me than a person off the street. Those Brazilian inmates started to interrogate me on who I was. One of them asked if I ever thought about killing myself. I said those thoughts just made me stronger. They were calling me their brother by the end of it. I also know how to conduct myself around criminals. I know when someone isn’t going to deal well with eye contact, and when I need to stand up for myself. One situation I felt uncomfortable and out of my element in was this latest season in South Africa. Being in there and going through the initiation process from The Numbers Gang, one of the most infamous in the world, was intimidating. Let’s be honest, one of these guys could flip even if there are cameras around, because they just want their 15 minutes of fame. I have to be careful in how I conduct myself.
How did that time inside make you appreciate your freedom?
Fresh air and natural light is so important. People have to realize that when you’re in prison, you can’t seen beyond those walls. You’re deprived of the world. The only direction in which you can look is up—into the sky. Being able to look out on the horizon and see as far as your eyes will allow is not to be taken for granted.
Inside the World’s Toughest Prisons is now available on Netflix
The post Lessons From ‘Inside the World’s Toughest Prisons’: Grit, Isolation, and Ingenuity appeared first on Men's Journal.
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