It’s time for a new PR!
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Tuesday, January 31, 2023
The Benefits of Intermittent Fasting and How to Implement Them Into Your Routine
Keep your dieting strategy simple and effective.
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Monday, January 30, 2023
Mens Journal
How easily can you put off getting something you want? This process—delayed gratification—demonstrates the ability to resist the temptation of an immediate reward in favor of a more long-term one later. It’s a concept that was central to a Stanford University social science experiment involving marshmallows. The aptly named Stanford marshmallow experiment, conducted by psychologist Walter Mischel in the late 1960s, showed that our ability to delay instant gratification is perhaps one of the most significant skills we learn. Let’s look at the experiment, the unsettling trend toward instant gratification, and how you can become more self-disciplined in this area.
The Stanford Marshmallow Experiment
The now-famous experiment tested the ability of young children to delay gratification by presenting them with a marshmallow and giving them a choice to eat it immediately or wait a few minutes to receive a second marshmallow. As each of the 32 children tested sat alone in the observation room with the treat in front of them, some covered their eyes, and others sang. They tried anything to take their minds off the marshmallow. Still, about half of the children gave in, while the other half proved disciplined enough to wait.
Over the next three decades, Mischel and his team regularly checked in with the participants to gauge their lives. The research revealed that those who waited for the second marshmallow tended to have better life outcomes, including higher academic achievement, increased social skills, and a greater sense of well-being. Those who didn’t were more likely to struggle with addiction, impulse control, and unhealthy relationships.
The Rise of Instant Gratification Culture
Social scientists who’ve widely studied this experiment for more than 50 years believe delayed gratification is becoming increasingly rare in American society. They’ve found that children today are less able to delay gratification than in the 1990s. Several factors, including the rise of technology and social media, provide instant gratification at the touch of a button.
Does this mean we’re doomed to continue these trends? Not at all, but the path ahead won’t be easy. In chapter seven of The Everyday Warrior: A No-Hack, Practical Approach to Life, we write, “the modern world has conditioned us with on-demand entertainment, same-day delivery, and credit cards that allow us to buy what we can’t afford. Each time we scroll, eat, play, or shop, we receive a single dose of happiness. These activities cause our brains to release dopamine, the chemical responsible for experiencing joy and pleasure.”
The Work Begins
Although we’re battling a powerful chemical reaction in our brains, an overwhelming amount of research shows that the ability to delay gratification is a skill we can develop. Reversing this trend on a macro level requires enough people to change their behavior. As with all mass movements, it must start somewhere. Why not with us?
Here are three steps to delaying gratification:
- Train: Just as you’d train your body at the gym to strengthen your muscles and stay healthy, train your mind to resist daily temptation. Start small and build to more significant challenges. Maybe you want that new pair of running shoes you see online, and they’re only one click away. Tell yourself that you’ll buy them when you have the extra money, then do something else until the urge passes. The more you do this, the easier it’ll become.
- Five-Minute Rule: When the siren song of instant gratification calls to you, stop what you’re doing and spend five minutes making progress toward your goal. Have the urge to scroll endlessly on social media? If your goal is to read more, put the phone down and pick up a book. Five minutes is such a short amount of time that there’s no excuse not to do it, and you’ll be making progress as you learn to delay gratification.
- Practice Gratitude: When you appreciate what you have, the urge to acquire more diminishes. Take stock of the great things in your life and understand that giving in can delay your goals. Wanting a new car is not a problem (we all want nice things), but if your long-term goal is buying a house, then there are better choices than spending thousands on a down payment at the car dealership. Cultivating the right mindset will reduce the urge for instant gratification.
Hope for Millions
Although it was initially an experiment to test the effectiveness of rewards in delaying gratification, Mischel’s study turned out to be far more consequential. It demonstrated that the skills and habits we develop early in life continue to profoundly impact us throughout adulthood. The later research suggests that it’s never too late for growth, demonstrating that everyone can make better decisions, achieve their goals, and even increase their well-being. It creates a sense of hope for the millions who would have eaten that first marshmallow had they been a child in that study.
This article is an installment of the Men’s Journal Everyday Warrior series, which features advice, key interviews, and tips for living a life of consistent impact, continuous growth, and continual learning.
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Thursday, January 26, 2023
Mens Journal
To lose body fat for good, you need to shake up your approach—and shake it up often. Plateaus suck, especially when you’re working hard in the gym and in the kitchen to make sure you’re doing all the right things to cut fat. You strength train a few times a week, you’re eating healthy, you’re doing cardio. What more can you do? Often, all you need are a few simple tweaks to get back on track to continue to shred body fat, and get closer to that coveted six-pack.
To lose body fat, heed these 17 tips, all of which work to help you lose body fat. Within a few weeks, you’ll start seeing more definition in your arms and midsection—without sacrificing the gains in the weight room. Not only will you look better in the mirror, but you’ll also be healthier overall.
17 Ways to Lose Body Fat for Good
1. Drop Your Calorie Intake by 500
To slash fat, you must maintain a caloric deficit, which means you must consume fewer calories than you burn per day. Yet, often, we underestimate how much we take in, and overestimate how much we use.
Instead, keep a food journal for three to four days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss. Measure your body fat every few weeks with fat calipers to make sure you’re moving the right direction.
Gut health is one of the most underrated aspects of weight loss. Your gut microbiome is home to millions of bacteria—some good, some bad. Unfortunately, having too many “bad” bacteria can inhibit weight loss. Fortunately, taking a high-count probiotic in the range of 10 to 20 billion CFU can help balance out the bacteria in your gut, so there are more good guys helping you lose body fat. Probiotics are live microorganisms similar to the beneficial bacteria found in your gut. However, you don’t need to take a supplement to get a healthy dose of them. Eating fermented foods can also do the trick. “Probiotics are often consumed as supplements or fermented foods, such as kimchi, sauerkraut, yogurt, and kefir,” states Trista Best, RD. “Certain strains of probiotics may help reduce body fat due to the beneficial bacteria's impact on appetite regulation. Adding fermented foods to your diet can be an effective way to increase your probiotic intake.” Unsplash
“If you want to shed body fat, you must lift weights consistently. Aim for three or more times per week, hitting each body part twice per week minimum. While you’re unlikely to gain muscle while losing weight, losing the muscle you already have is a risk unless you focus on preserving it with lifting sessions,” says MacPherson. Additionally, losing weight without strength training and eating plenty of protein and carbs will cause you to lose muscle and fat. Instead, keep lifting weights while eating protein in a calorie deficit to shrink your belly while maintaining muscle mass. Victor Freitas/Unsplash
Between hectic professional, personal, and social schedules pulling us in every direction, it’s no wonder Americans are more stressed than ever. And while our collective stress levels continue to rise, they impact more than our mental health. Research shows that high stress is associated with weight gain. Conversely, stress management can improve overall health and help promote weight loss. “Stress triggers the release of the hormone cortisol, which can increase appetite and lead to cravings for sugary, high-fat foods,” explains Best. “Stress can also disrupt sleep, which can impact weight loss. Therefore, reducing stress may help men lose body fat by decreasing cortisol levels and improving sleep quality.” Nik Shuliahin/Unsplash
Carbs are your body’s ideal fuel source for physical activity. However, if you've tried in the past to reduce your carb intake due to fears of weight gain purported by the media, remember that excessive carb-cutting can have the opposite effect, making you tired and less likely to torch calories for weight loss. “While you need to be in a calorie deficit to lose weight, if you find yourself feeling sluggish, having trouble sleeping, and performing poorly in the gym, then your energy levels are likely feeling the effects of diet fatigue. If you aren't ready to take a break from your diet yet, check your macronutrients to see if you can increase carbs and decrease fat to stay within the same calorie limit,” MacPherson advises. Merve Sehirli Nasir/Unsplash
A well-planned, nutritionally balanced vegan diet centered around whole foods is incredibly healthy and effective for weight loss, among other health benefits. That’s because whole plant foods are nutrient-dense, meaning they’re low in calories while providing a ton of nutritional value. “It’s important to include a variety of nutrient-dense plant-based foods for weight loss, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, to ensure you’re getting all the nutrients your body needs,” says Best. “In addition to the potential weight loss benefits, following a vegan diet may have other health benefits, such as a reduced risk of chronic diseases, including heart disease and certain types of cancer.” Roam in Color/Unsplash
If you’re trying to melt away body fat as fast as possible with high-intensity workouts day in, day out, you’re likely headed on a path toward burnout. Instead, adopt a more sustainable, long-term approach that adds more overall movement to your days. “No matter how hard your workouts are, if you’re sedentary for the rest of the day, you’ll have trouble maintaining an energy deficit required for weight loss,” explains MacPherson. Research shows that consistent non-exercise movement is more effective for weight loss than intense workouts. Plus, doing too many HIIT sessions in a row will likely lead to overtraining syndrome. Lindsay Henwood/Unsplash
Constantly dieting and restricting calories can be physically and mentally draining. Therefore, it’s a good idea to incorporate maintenance phases into your eating, where you eat the number of calories required to remain your current weight instead of being in a constant deficit. Doing so will help you maintain your fat loss without excessive metabolic adaptations that can cause you to regain all that fat you worked so hard to shed. “If you've been dieting for more than eight to 12 weeks—and especially if you're starting to feel the symptoms of diet fatigue such as extreme cravings, lethargy, trouble sleeping, and poor workout performance—you'll want to take a maintenance phase,” says Rachel MacPherson, CPT. “This period will help you recover and allow your hormones, energy, and psychological fatigue to return to a more normal level. After this phase, you can return to a deficit for another eight to 12 weeks, if needed.” [ami-related id="6468142" url="https://ift.tt/V2dntOK" title="Best Dumbbells for Your Home Gym in 2023" target="_blank" thumb="true" imgsrc="https://ift.tt/zasyqw5" imgid="6472833" format="gallery" flag="" channel="36" showsubt="true" subtitle=""] Ella Olsson/Unsplash
If your fat loss is stalling, ditch the long jog on a treadmill and start doing intense intervals. High-intensity interval workouts burn far more fat than steady-state exercise. Add one extra day of pure HIIT training: Use a total-body circuit with goblet squats, rows, push presses, and pushups, and do them each for 30 seconds and rest for 30 more seconds before moving to the next exercise. Instead of a basic sprint interval, you’ll hammer your entire body, further boosting your metabolism. As a finisher, use an airdyne bike, stationary rowing machine, weighted sled, etc. and do max-effort intervals, 15 seconds on, 15 seconds off. Justin Steele for Men's Journal
Protein is essential for fat loss. First, it maintains your muscle during a caloric deficit. Second, it keeps you satiated, which prevents overeating and snacking on junk food. Third, it boosts your calorie burn throughout the day because takes more energy to digest compared to carbs or fat. Eat at least one gram of protein per pound of bodyweight every day and get your protein from whole sources like nuts, eggs, lean meats, yogurts, and quality protein powders. Elena Laya/Unsplash
If you’re carrying too much fat—specifically around your lower abs—you might have low testosterone levels. But the consequences of “low T” resonate far beyond love handles: It can hurt your health, sex life, and overall mood. To raise your testosterone levels, you need to focus on heavy, total-body lifts that stimulate a lot of muscle growth, demand an intense neural drive, and unleash a massive hormonal response. Heavy strength exercises also speed up your fat loss compared to bicep curls and calf raises, which will shed fat faster. Your workouts must consist of heavy squats, deadlifts, lunges, barbell presses (flat bench or overhead), heavy rows, and carries. Also, lift as heavy as you can while using great technique. Victor Freitas/Unsplash
To lose more fat, eat more fat. This seems counterintuitive, but healthy fats like animal fats, real butter, coconut oil, nuts, and avocados actually make you leaner and more muscular—they keep you full and maintain good testosterone levels. If you followed the other rules, eating healthy fats forces you to lower your carbohydrate intake. Get at least 30 percent of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease. [ami-related id="378440" url="https://ift.tt/MCU6r7K" title="The Best Sprint Workouts to Get Faster, Build Muscle, and Drop Fat" target="_blank" thumb="true" imgsrc="https://ift.tt/oNSBjzm" imgid="378666" format="gallery" flag="" channel="36" showsubt="true" subtitle=""] Alina Karpenko/Unsplash
Water ensures that you perform at a high level in the gym because even a slight amount of dehydration can wreck your athletic performance. Worse, by skimping on water throughout the day, you’ll actually reduce your metabolism because your body tries to conserve fluids. Start the day hydrated by chugging a tall glass of water first thing in the morning. As for how much water you should actually drink per day, the answer is still debatable. Start simple: Fill a liter bottle with water and make sure it’s empty by the end of the day. Giorgio Trovato/Unsplash
As an athlete, avoiding all carbs is a recipe for crappy workouts and crappier results. Carbs give you fuel to build muscle, melt fat, and target your abs. Without it, your performance in the gym will suffer. Carbs like fruits and whole grains offer a lot of fiber and vitamins to improve your overall health and help you stay lean. Even starchy carbohydrates like rice and potatoes can help you lean out because they replenish your glucose levels after a hard workout. Here's the key, though: Eat your carbs ONLY on the days you blast your muscles with heavy, complex exercises. That way, your body will use that energy specifically for recovery and muscle growth rather than fat gain. [ami-related id="330360" url="https://ift.tt/Vcx5KvX" title="Clean Carbs and Lots of Lifting: How James McAvoy Got into Fighting Shape for ‘Glass’" target="_blank" thumb="true" imgsrc="https://ift.tt/x7y5gOn" imgid="330748" format="video" flag="" channel="36" showsubt="true" subtitle=""] Erol Ahmed/Unsplash
The omega-3 fatty acids from fish oil will help jump-start fat loss. Taking fish oil while following an exercise program increases fat oxidation and improves your body composition and cholesterol numbers. Fish oil supplementation also creates an extra drop in fat mass and an increase in muscle gain. Boost your fish oil intake to 6 grams per day to get the full effect. Leohoho/Unsplash
Intermittent fasting increases fat oxidation, which promotes more fat loss. Also, fasting along with exercise boosts your insulin sensitivity, helping your body send nutrients to muscle rather than fat. Better still, fasting during a calorie-restricted diet leads to more weight loss than without it. Start simple: Skip breakfast for the next few days and eat your first healthy meal of the day in the afternoon. [ami-related id="6159328" url="https://ift.tt/Iv7fdRL" title="Healthiest Protein Bars That Pack Clean, Whole-Food Ingredients" target="_blank" thumb="true" imgsrc="https://ift.tt/MnEtUw7" imgid="336176" format="gallery" flag="" channel="32" showsubt="true" subtitle=""] Debby Hudson/Unsplash
We saved the best for last. If you’re training hard in the gym, eating clean, and still not seeing great progress in the gym, this is your culprit. Researchers from the University of Chicago found that shortchanging your sleep slows down fat oxidation and increased muscle loss by 60 percent. Sleep deprivation also wrecks your muscle gains because it interferes with recovery and growth hormone production, which happens at night during your deep sleep cycles. Get at least eight hours of good sleep every night. Adi Goldstein/Unsplash
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Wednesday, January 25, 2023
Mens Journal
When you don’t have a lot of time to spend in the gym, efficiency is essential. You need workouts that maximize results, and to do that, you need to focus on the best muscle-building exercises for your entire body.
Even if you have plenty of time for workouts, it’s still helpful to learn the smartest ways to target and develop muscle. While you don’t need to know the origin and insertion point of every major muscle, a little science can help. Knowing what role each muscle plays in moving the body will help you focus on exercises that will challenge you in all the right ways.
But all of this comes with a disclaimer: Everybody is different. The muscle-building exercises below may be scientifically sound, but they won’t necessarily work best for everyone. If a certain method or exercise already yields results for your development, there’s no reason to take it out of the picture. If, however, you’ve been struggling to bring up lagging muscle groups, the moves below may be exactly what you need.
The 15 Most Important Exercises for Men
Build muscle, burn fat, and transform your body with these essential moves.
Read articleThe Best Muscle-Building Exercises for Every Muscle Group
The chest muscles have a common origin and insertion point, but despite this, many like to divide the chest into two parts: The upper and lower chest (or the clavicular and sternal pectoralis muscles). Without getting too technical, it’s important to know that the chest doesn’t actually attach “on the chest.” The muscles run from the sternum all the way to the upper arm, and because of this, their role will be to “close” the arm from a wide open position diagonally across the body. That’s a pretty unique job, and it involves a joint that has a wide range of motion. For these reasons, this muscle group doesn’t get one “top” exercise. It gets two. Low Incline Dumbbell Bench Press The popular flat barbell bench press isn’t the top choice to really hit the chest muscles. Since the correct setup for any bench press involves arching the back, a flat bench press makes it harder to involve the upper chest. Using a low inclined position allows a lifter to better access both the sternal and clavicular pectoralis. Second, using dumbbells rather than a bar allows a lifter to customize his or her hand and elbow position to better access the chest fibers without stressing the shoulders as much. How to Do It: Set up an adjustable bench to a level lower than 45 degrees. With this exercise, you’ll still have enough leverage to move some heavy weight. Since mechanical tension and progressive overload are key components of building muscle, this is important. With a dumbbell in each hand, bench press as normal (see here for a step-by-step guide). Using dumbbells isn’t always conducive to pursuing low-rep maxes, so focus on sets of eight reps or higher for this exercise. High-to-Low Cable Flye By setting up cable pulleys high on the posts and performing a converging chest flye that finishes around stomach level, you’ll mimic the exact role of the chest muscles. Although you’re at the mercy of your shoulder joints’ stability (thus limiting the weight you can lift here), this makes a perfect follow-up for the heavier and more stable dumbbell bench press above. How to Do It: Set up the cables at shoulder level and hold the handles, one in each hand with arms spread apart, while assuming a staggered stance position, with one leg in front and the other leg behind you. Place most of the weight on your front leg and position yourself for a good stretch in the chest with a slight bend in the elbows. Next, close the arms via a converging flye pattern. Finish with arms extended and hands in front of the waist. Slowly return to your starting position. Keep the reps high for this one: 12 to 20 reps should be ideal. ARENA Creative / Shutterstock
The back isn’t just one or two muscles—it’s made up of many distinct ones. For a solid V-taper, however, the lats are the key player. And there’s one move to really work them. Pullup Shocker, right? The pullup, when done with an overhand grip, puts the lats, which are internal rotators and adductors of the upper arm, into the perfect position for working hard under load from the beginning to end of the pattern. The lats also have plenty of involvement with other upper back muscles like the lower traps, rhomboids, rear deltoids, and teres muscles, so they’re kind of a one-stop shop for getting an impressive posterior side. How to Do It: Place the hands on the bar roughly shoulder-width apart. Next, hang from the bar with straight elbows, and pull the shoulders down as far as possible before attempting to pull your body upward. You should feel your neck lengthen and your chest raise. More importantly, you should feel your back muscles contract. This should initiate the next part of the pull in one fluid motion. Drive your elbows downward to lift your body up and bring your face above the bar. You’ve just performed one rep. Lower yourself down under control to the same straight-elbow start position; repeat for as many reps as you see fit (or can do). Blanscape / Shutterstock
The quads are a simpler muscle group. They’re made up of four muscles with a common insertion point: the quad tendon right above the knee. Though they have a minor role in flexing the hip, they’re mainly called upon to extend the knee (to create a “kicking” motion from that hinge joint). To work the quads, the goal is to get the knee into the deepest flexion under load. Heels-Elevated Dumbbell Squat Getting the knees as far over the toes as possible will create maximum knee flexion that the quads will have to work hard to extend. Elevating the heels by standing on a slant board doubles down on the quad activity and eliminates the need for extreme ankle mobility. Moreover, it keeps the torso much more vertical, so other muscle groups like the glutes and lower back don’t have as much involvement and the quads work harder. To really double down on the benefits here, aim for a narrow stance with your feet slightly less than shoulder-width apart. How to Do It: Stand squarely on the slant board. Point the toes outward slightly wider than the heels. Remember, since your heels are already elevated higher than your toes, there’s no need to lift them off the board as you squat. Keep pressure through the full foot. Hold a pair of dumbbells by your sides like briefcases and aim to stay as vertical as possible as you descend to full depth. To keep your vertical orientation, imagine placing the weights down beside your ankles. Focus on sets of 10 to 15 reps. The quads respond well to higher rep ranges, and the dumbbells spare your upper body the stabilizing effort required when squatting with a barbell. (Note: the image above does not show a heels-elevated squat.) ruigsantos / Shutterstock
The glutes are the largest hip extensor muscle the body has, but they usually work in synergy with other muscles during movements like deadlifts or squats. As popular as those movements are (and yes, they do help develop the glutes), they’re not as great at isolating hip extension as this movement below. Hip Thrust The hip thrust can be a bit awkward to set up, but a growing number of gyms have fixed thrust machines in their weight rooms in order to make the process much easier. The thing that sets a hip thrust apart from a deadlift is the horizontal orientation. By lying down horizontally, you place the glutes under mechanical tension for a much greater portion of the lift—virtually the entire thing. Compare that to, say, a Romanian deadlift or a squat, where you have the hips extending horizontally against a weight that’s being affected by vertical gravitational forces. At best, the glutes will be under maximum tension for only half the movement. How to Do It: To do the hip thrust, the upper back must be positioned flat against a surface, like a bench, that will not move. If you don’t have access to a hip thrust machine, place the bench against a wall and lie down on it. Place the bar with a bar pad on the fold of the hip. Keep the feet flat on the ground, bend the knees 90 degrees, and keep the legs hip-width apart. Dig in with the heels and place the hands on either side of the hips, on the bar. Squeeze the glutes and raise the hips to full extension. You should look like a tabletop, with the glutes working hard. Lower almost to ground level and repeat. Focusing on sets of eight to 15 reps is ideal here. MIGUEL MARTINEZ FRIAS / Shutterstock
Similar to the quads, the hamstrings have two roles: hip extension and knee flexion. Admittedly, this is a tough muscle group to narrow down to one exercise—both roles are important and have their own key movements. But chances are some version of all the popular exercises (deadlifts, hamstring curls, good mornings, and more) will already have a place in your program. With that in mind, I chose a movement that combines both functions of the hamstrings to really work the muscle while keeping the knee joint happy. Nordic Hip Hinge The classic Nordic curl focuses on the eccentric aspect of knee flexion—in other words, the lowering phase. Not only can this be tough on some lifters’ knees, but it is also a bit one-dimensional (though effective). Since most lifters aren’t strong enough to perform the concentric version of this movement, it’s worth bringing hip extension into the mix via the variation below. Adding weight makes this a serious contender to any other hamstring isolation movement in the game. How to Do It: Set the heels under an immovable object (like a bar set on the lowest pin position of a squat cage) and be sure the knees are resting comfortably on a padded surface. From a kneeling position, lean forward slightly, just enough to create isometric tension on the hamstrings (for knee flexion). Next, while maintaining that tension, take a bow by hinging at the hip joint. Now you’ve tapped into hip extension for a total hamstring blast. Return to the start position for one rep. If bodyweight isn’t enough to make your hamstrings scream, hug a weight plate at the chest. (Note: The image above shows a regular Nordic curl.) Justin Steele
Since “arms” don’t really count as a single muscle group (they’re really two groups: biceps and triceps), I had to make a choice of which to emphasize. The smart move is to choose the larger of the two groups, and that would be the triceps. Plus, the biceps will get a hell of a lot of accessory stimulation from the pullups above. The triceps muscle consists of three heads and does two things: extend the elbow and extend the shoulder. Most people who try to work the triceps forget about that second action and focus purely on elbow extension. That’s why popular movements like the close-grip bench press, dips, or pressdowns all failed to make the cut here. These movements all involve upper-arm positions that are close to the body, and they mainly target the lateral heads of the triceps (the most visible part of the “horseshoe” when you contract them). It’s important to also get the long heads of the muscles involved by having more action at the shoulder. Skull Crusher “Plus” This pattern involves the lateral head action of a classic skull crusher through elbow flexion, but it adds in the long-head action of a pullover pattern to hit shoulder extension on each rep as well. To really thicken the entire upper arm, this pattern is money. How to Do It: Place the hands on the curved portions of an EZ bar and start in a horizontal bench press “finish” position. Bend at the elbow slowly until the weight hovers above the forehead and the elbows are flexed at 90-degree angles. Next, open up the shoulder joint by reaching toward the floor with the weight. Really try to push the elbows above your head so the upper arms almost cover your ears. In one motion, reverse the movement to return the arms and the weight to where they started. It’s OK if your elbows flare open a little bit on each rep. Focus on sets of 10 to 12 reps. MDV Edwards / Shutterstock
Contrary to popular belief, the barbell overhead press isn’t the most reliable way to build impressive deltoids. The deltoids are made up of three heads (anterior, mid, and posterior) and stimulating them through a pressing pattern hardly places a real focus on each of those heads. Collectively, the deltoids are abductors of the arm, and they have a role in external rotation as well. The traps are more responsible for the elevation of the shoulder blade, which is why a bodybuilding-style isolation exercise is fitting for really hitting the deltoids hard. Lean Away Cable Lateral Raise This movement takes advantage of force angles for optimal mechanical tension on each rep, and it keeps the deltoids as the prime mover. This movement is biased toward the mid deltoids, but since they’re the largest of the three heads, it’s a worthy contender for the best-bang-for-your-buck movement for the muscle group. How to Do It: Stretching the deltoids means placing the muscle fibers in the most elongated position. For this group, that means folding the arm across the torso diagonally. That’s the start position for this exercise. Set a cable on a low pulley and stand sideways to it. Hold the cable handle with the hand farthest from the pulley and stand close to the tower. Next, using your free hand, hold on to the tower itself, and lean your body away from the tower so that if you let go, you’d topple over. From this position, perform lateral raises. Start with the hand at the opposite thigh and lift the hand diagonally upward so it finishes at shoulder level. Try not to shrug the shoulder, and focus on keeping the elbow slightly bent to the same degree on each rep. This one works for higher reps, so sets of 12 to 15 would be ideal. Following this movement with a classic dumbbell military press is a perfect formula for gains. Best smile studio / Shutterstock
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Tuesday, January 24, 2023
Building a Breakfast of Champions
What does science consider the best breakfast?
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3 Ways to Survive the Crowded Gym
How to get in a great workout when the gym is at its busiest.
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Mens Journal
Mike Colter is an intimidating man to walk next to. Standing at 6’3” and built like a Mack truck, it doesn’t take long to understand why he was cast to play the steel-skinned Luke Cage by Marvel and Netflix. His physical stature paired with a natural acting ability has made him a presence impossible to ignore onscreen. So when the producers behind Plane were looking for someone to go head to head with brawny Gerard Butler, Colter was an easy choice.
In Plane, Colter plays Louis Gaspare, an enigmatic veteran who boards the titular plane as a prisoner charged with murder. The former French Foreign Legion fighter is armed with plenty of mystery—and muscles. Men’s Journal spoke with Colter about prepping to take on the role, filming in the rainforests of Puerto Rico, and recovering from the grueling routine.
Men’s Journal: How did you first become attached to Plane with Gerard Butler?
Mike Colter: I was frustrated trying to make some other project happen when this one entered my inbox. They sent me the script and I immediately thought it could be interesting to do. I knew work the director [Jean-François Richet] had done, like Assault on Precinct 13. I then had the opportunity to meet Gerry, who was incredibly cool to be around and I could see he was going to make a great producer. I was also excited when I heard we’d be filming in Puerto Rico because I’d never really spent time there. It seemed like a great location and crew.
Eventually we find out your character is military—specifically French Foreign Legion. How did you train for this?
Playing someone who used to be French Foreign Legion means approaching situations like a soldier, even if the audience doesn’t know why I’m doing what I’m doing. From the beginning, when he’s put in the back of the plane, he’s like a wild animal looking for a way out—and he knows what to look for. I’ve been lucky enough to accumulate a fair amount of knowledge in tactics over the many action projects I’ve done.
There are real weapons we’re using, and gun safety is paramount. The guns could be set up with half loads or quarter loads, which refers to the amount of gun powder that’s actually used. There are a lot of great technical advisors and former military who work on projects like this. For Plane, I think we had four former military [personnel] on set. They have their own approaches. I built a way of working in those scenarios that’s authentic, but also my own.
Eventually you and Butler’s character come to depend on each other. Did you guys get a chance to connect off-set?
Gerry and I were staying at the same resort in Puerto Rico, the St. Regis. It was funny because we would be getting up in the morning to work out or go out into the jungle to film these intense scenes and everyone around us was in vacation mode. I’m sure I got a few odd looks from people after a long day when they were coming back from poolside cocktails, but it made for a great place for me and Gerry to grab dinner a few times a week to discuss the scenes and what we thought about the day’s takes.
One of the former military members in the cast is Remi Adeleke, who plays a military contractor sent out as part of the rescue operation. How was it working with him?
I was excited when Remi Adeleke came aboard the project. His background as a Navy SEAL brought a lot to the production and he did amazing work in his scenes. It’s great to have someone who can operate the weapons and gear very naturally. Doing things like cocking and maneuvering guns are second nature to him, which we all can learn from and pick up on.
You’ve done your share of physically intimidating roles, including Luke Cage in the popular Netflix series. Did you have to do anything differently in the gym?
I wanted to put on a good amount of size for this film, so it started with ramping up my weight training quite a bit. I did a lot of heavy deadlifts, squats, bench presses, and made sure I was lifting weights in a way that wouldn’t just make me look big but had me feeling powerful. I’ve collected a lot of routines and exercises from trainers I’ve worked with, building my own program out of everything I’ve done in the past to keep in striking distance of a superhero-type body. I’m not sure I’ll get the call to do another appearance as Luke Cage, but if I ever do I’ll be ready.
Where were you doing most of that strength work?
I’ve got a pretty decent setup at home with weights and kettlebells that I can use when getting ready for these projects. The St. Regis where we were staying had a fantastic gym, with everything from racks for deadlifts to bumper plates and kettlebells. I also bring my TRX system with me when I travel. It’s a great way to use your bodyweight to stay strong on the road. That, in addition to a physio ball, is a great way to challenge the muscles. Hit some chest flyes on that and you’ll feel demolished.
Your character is rocking a sleeveless shirt in the jungle, so I’m guessing bulging biceps was a goal. How did you blast your arms from all angles?
I saw that in the script and in the wardrobe, so of course I wanted to make sure my arms looked like they should. I have a few circuits that are great at building muscle and definition in the arms and shoulders. My routine includes face pulls with cables to get the rear delts going and a lot of pullups. Combining that with all the heavy lifts I was already doing helped up human growth hormone and made sure I was seeing the results.
Soldiering through the jungle takes a fair amount of endurance as well. How did you train your cardio?
I like playing basketball to stay healthy, but on set or at the hotel there wasn’t much chance to do that, so I had to pick up my cardio in other ways. I hit the assault bike quite a bit in Puerto Rico—and that thing really tears you up. I would go into the gym and stare at it, knowing I was going to conquer it at some point that day. Some days I’d kick off my session with that to get my body warmed up in the most brutal way. Other mornings, I’d finish up with it. Either way, I was staggering out those assault bike sessions. When I had time, I’d go out on the beach and do sand sprints, which are low impact and easier on the joints. The beach itself adds to the training because you have to focus on your stability on the uneven surface.
How did putting on size for this role change your eating habits?
Most of the year I do intermittent fasting, not touching any food until around noon or so. But while preparing for the movie I started eating in the morning because I wanted to keep the bulk I had put on. I’d eat breakfast, then follow that with a protein shake. On set, I’d follow lunch with another protein shake. For dinner, I would make sure it was a large entrée of protein with two appetizers and made sure I got plenty of carbs in there as well to keep my energy up.
Early-morning workouts followed by 12 hours of filming in the jungle sounds punishing. How did you recover?
The first thing I wanted to do every day after getting back from the jungle was go somewhere cool. It was usually around 100 degrees outside with crazy humidity, and I’d be pouring sweat. Luckily, the resort had a cold plunge and sauna, so I was using those almost every day. I kept my hotel room around 68 degrees just so I could get some quality rest. I don’t think people put as much focus on sleep as they should. That was the most important part of my day.
Have you incorporated contrast therapy into your everyday recovery as well?
I’ve had a sauna from Enlighten for a while up in my New York place. But after seeing the benefits of the plunge while I was filming, I decided to get one. One of the actors from the movie, Oliver Trevena, had one at his place, so I asked him for some advice. I ended up getting a plunge from Renu Therapy, which has been great. I had room on the roof deck of my New York home and it fits great with the sauna. I like the mental benefit as well—forcing myself to get into freezing water when it’s already just 10 degrees outside. There’s a great feeling that comes during and after, which can become a little addictive. Now it’s just about finding the best combination and frequency, which I’m experimenting with all the time.
Plane from Lionsgate is now playing in theaters.
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Unilateral VS Bilateral Training
Optimal lifting needs a balance of weight and technique.
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Friday, January 20, 2023
Fitting Restaurants into your Diet Plan
Fast, cheap, and easy. What’s the big deal?
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Mens Journal
You’ve decided to make this year yours. You want to feel confident, resilient, and strong—in mind and muscle. So, you need to get on a workout regimen. This comeback workout plan builds muscle and burns fat, whether you’re brand-new to fitness or just returning after a hiatus.
How it Works
Sending you into the gym for the first time (or first in a long time) with just a list of exercises is asking for trouble. Since we can’t be there to spot potential muscle imbalances or restrictions to your flexibility, we’ve come up with a warmup that loosens tight areas and prepares you to lift heavy weights properly. Do it before each session—no excuses—to make sure you get the most out of it.
Once you’ve warmed up, you’ll perform a strength-training routine for the whole body. Note the tempo, or rep speed, assigned to the exercises. Controlling reps builds coordination and conditioning, and helps you develop proper form. Establish good habits now, and you’ll be bigger and leaner—and better—in no time.
Directions
Perform each of the three workouts once a week with at least one rest day in between. When exercises are marked “A” and “B,” do a set of A, rest, then B, rest again, then repeat. Note that a specific warmup has been provided for you on this page. Use the same one before each of the workouts.
Note: Many exercises are assigned a tempo. The first digit is the time, in seconds, you should take to lower the weight; the second is the time you should pause in the bottom position; the third digit to the lifting portion of the exercise; the fourth is the duration of the pause at the end. A “0” indicates no time, and an “X” means you should perform the movement explosively.
For example, an ab rollout with a tempo of 4-3-X-0 would be done like so: Take 4 seconds to roll the wheel out, hold the stretched position for 3 seconds, come back fast, and begin the next rep without pausing at the start.
The Warmup
1A. World’s Greatest Stretch
Sets: 1
Reps: 3 (each side)
Rest: 0 sec.
Get into a deep lunge position so your front thigh is parallel with the floor and your rear leg is straight. Twist your torso in the direction of your lead leg and reach your hand overhead.
1B. Inchworm
Sets: 1
Reps: 3
Rest: 0
Bend forward and plant your hands on the floor in front of you. Walk your hands forward so your torso straightens and you end up in the top of a pushup position— then try to walk your hands out a little farther. Keep your abs braced and don’t let your hips sag. Reverse the motion.
2A. Wall Slide
Sets: 1
Reps: 10
Rest: 0
Stand with your back against a wall and your arms stretched overhead with the backs of your hands against the wall. Maintain contact with the wall as you draw your elbows down to your sides.
2B. Mini-Band Side Step
Sets: 1
Reps: 15(each side)
Rest: 0 sec
Loop a small band around your ankles and bend your hips and knees so you’re in a half squat. Take a small step to your left to put some tension on the band, then walk sideways, left leg then right—keeping the band taut—for 15 steps. Then repeat going the opposite way to return to where you started.
DAY I
1A. Front Squat
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with the floor. Take the bar out of the rack and let it rest on your fingertips— as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet shoulder-width apart with toes turned out slightly. Squat down without losing the arch in your lower back.
1B. Neutral Grip Pullup
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest:60 sec.
Use a chinup station with handles that allow you to pull yourself up with your palms facing each other (if you only have a straight bar, hook a V-grip cable handle—like the one shown for the T-bar row, below—over it). Hang from the bar and then pull yourself up until your chin is over it.
2A. Ab Rollout
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Use an ab wheel, or load a bar with 10-pound plates and kneel on the floor behind it. Begin with your shoulders over the wheel. Brace your abs and roll forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.
2B. T-Bar Row
Sets: 4
Reps: 8
Rest: 60 sec.
Use a T-bar row station, or wedge a barbell into a corner and hook a V-grip handle under it,as shown. Straddle the bar and, keeping your lower back arched, bend forward at the hips so your torso is nearly parallel with the floor. Grasp the handle and row it to your ribs.
3. Leg Press
Sets: 1
Reps: As many as possible in 60 sec.
Sit comfortably with your hips beneath your knees and your knees in line with your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees, then press back up. Choose a weight that you’re sure you can perform at least 15 reps with but do as many reps as you can in 60 seconds. In Week 2, perform reps for 80 seconds. In Week 3, go for 100 seconds, and in Week 4, 120 seconds.
4. Stretch
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes. See mensfitness.com for examples of stretches.
DAY II
1A. Romanian Deadlift
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Hold a barbell with a shoulder-width grip and stand with your feet hip-width apart. Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.
1B. Dumbbell Bench Press
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Lie on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level, arms 45 degrees from your sides, and press the weights straight up.
2A. Barbell Hip Thrust
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Rest your upper back on a bench and sit on the floor with your legs extended. Roll a barbell up your thighs until the bar sits on your lap (you may want to place a towel on your hips). Bend your knees, brace your abs, and drive your heels into the floor. Extend your hips and raise them until your butt and back are parallel with the floor.
2B. Pushup
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec
Place your hands on the floor shoulder-width apart and set your feet close together. Keep your abs braced and draw your shoulder blades together to lower your body until your chest is about an inch above the floor. Press back up.
3B. Leg Curl
Sets: 1
Reps: As many as possible in 60 sec.
Line your knees up with the machine’s axis of rotation. Curl the pad until your hamstrings are fully contracted. Choose a weight that you can perform at least 15 reps
with but do as many as you can in 60 seconds. In Week 2, try for 80 seconds. In Week 3, 100 seconds. In Week 4, 120 seconds.
4. Stretch
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes. See mensfitness.com for examples of stretches.
DAY III
1A. Overhead Press
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Set the bar up in a squat rack or cage and grasp it with your hands just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
1B. Back Extension
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Lock your legs into a back-extension bench. Allow your torso to bend forward so that your hips are bent almost 90 degrees, but do not lose the arch in your lower back. Then squeeze your glutes and extend your hips so that your body forms a straight line.
2A. Lateral Raise
Sets: 4
Reps: 8
Tempo: 4-0-X-0
Rest: 60 sec.
Hold a dumbbell in each hand and stand with palms facing your sides. Raise the weights out 90 degrees until your arms are parallel with the floor.
2B. Swiss-Ball Pike
Sets : 4
Reps: 8
Tempo: 4-0-X-0
Rest:60 sec.
Get into pushup position, resting your feet on a Swiss ball. Bend your hips to raise your butt toward the ceiling and continue until your torso is almost vertical and your hips are bent 90 degrees.
3. Resisted Sprint
Sets: 1
Reps: 8
Attach an exercise band to a sturdy object and loop the free end around your waist. Sprint in place so that you’re pumping your legs hard. Sprint for 10 seconds, then jog lightly for 20 seconds. That’s one rep. Adjust the sprint and jog intervals as follows: Week 2, sprint 12 seconds, jog 18. Week 3, sprint 14 seconds, jog 16. Week 4, sprint 16 seconds, jog 14.
4. Stretch
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes.
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Friday, January 13, 2023
Mens Journal
There’s been a changing of the guard. The Armory just announced a partnership with Nike, espousing a new name: Nike Track & Field Center at The Armory. If you’re unfamiliar, this cavernous, 60,000-square-foot arena in Washington Heights is billed as one of the world’s fastest indoor tracks.
The Armory has hosted innumerable track and field meets and competitions, serving as home turf for inner city kids, an electric space for suburban high schoolers to bus in for invitationals, and a global stage for elite athletes to chase Olympic dreams. Today, roughly 150,000 athletes compete at The Armory each year, coming for historic events such as the Millrose Games and National Track & Field Hall of Fame. But The Armory we know today has seen many iterations since its construction in 1909.
An Institution, Then and Now
Like all armories, it was erected to house militia and military equipment. Then, in 1914, Jeeps and howitzers were sashayed out to make way for athletics events, which had a glorious stint—albeit with a merciless, trodden-down wooden track—before The Armory took a brief hiatus from sport once more in the 70s and 80s. This time, it served as a homeless shelter. It finally got the renaissance it deserved in 1991 when Dr. Norbert Sander, who previously competed at The Armory, turned to the city to restore it as a venue for track and field.
While the undercurrent of grit remains, the threat of splinters from trip-ups and relay collisions was eliminated with the introduction of a Mondo Super X 200-meter banked track on the third floor of the building. A deal was also struck with New Balance. This is the first time in a decade that a new brand is stepping in.
A New Era for a Running Mecca
Co-presidents of The Armory Foundation, Jonathan Schindel and Rita Finkel, made the announcement with a panel discussion comprising Nike execs, coaches, and elite athletes the likes of sprinter English Gardner and long-distance runner Marielle Hall.
Nike and The Armory’s synergies make for a strong partnership rooted in expanding the running ecosystem. That starts with kids.
Hall, a 2016 Olympian in the 10,000m and four-time World Championship qualifier, recalled many days spent training and racing at The Armory in her youth, doing homework in the bleachers.
The Armory doesn’t breed greatness in the way coaches and running programs do—an amalgamation of talent, consistent work, and guidance—but rather it serves as a powder keg. It elicits moments of greatness through a unique buildup of pressure.
It’s a stage that demands gutsy take-offs and chase-downs. Global Nike trainer Joe Holder referenced a quote on one of the many plaques adorning The Armory’s stairwells about the essence of sport—self versus self, heart versus brain.
The Armory teaches kids how to persevere and to survive those same battles off the track in real life. “Coaches are the connective tissue of it all,” Holder says. They believe in you maybe even before you do, and it’s institutions like The Armory that become life-long reminders. Track careers might be ephemeral, but the lessons learned therein are eternal.
Track careers might be ephemeral, but the lessons learned therein are eternal.
Access and Opportunity: The Cornerstones of Equity
“Keeping kids physically, mentally, culturally, socially, and intellectually fit during their school years, and beyond, is paramount,” says Schindel. “The best way to achieve this is to develop healthy, well-rounded children who are prepared for success in and out of the classroom, instill in them a love and passion for movement, and then provide them with fun opportunities to develop this passion.”
Currently, The Armory offers no-cost CityTrack, Little Feet, and Tiny Feet after-school exercise programming for elementary and middle school kids (Great Minds is a program that teaches fifth graders who participate in Little Feet how to build and code robots). There’s also Armory College Prep Middle School and Armory College Prep, an after-school summer initiative for high school students, which places 100 percent of those enrolled into four-year schools.
This partnership will help underscore The Armory and Nike’s ongoing commitment to uniting local and global communities and servicing underserved demographics—bringing sport to BIPOC communities and girls, in particular—all through the unifying power of movement.
Interested in getting involved? The Armory has opportunities to become a coach for CityTrack & Little Feet; you can seek volunteer opportunities at local NYC running events through New York Road Runners and Girls on the Run; and, of course, inquire in your own community about ways to make an impact.
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