Build the Body Women Want

Christian Bale did a good job bulking up for Batman Begins.

Recognize your motivation and be real with it. EVERY guy wants a body women find attractive. It might not be your #1 reason for working out, maybe not even your 3^rd, 4^th, or 5^th, but on some level we all want a body that women find attractive.

If you’re shaking your head in defiance to the article so far ask yourself, “do you want a body that women find unattractive?” I’m pretty sure there isn’t a guy on the planet who’d say yes to that question.

The reality is we want to be noticed by good looking girls, and good looking girls notice guys that are good looking. You’re not going to get noticed in a good way if you’re too skinny and sickly looking, you’re also not going to get noticed in a good way if you’re too fat. I hate to say it but it’s true. There are obviously guys on either end of the spectrum that are married or going out with smoking hot girls, but it’s not because of their looks or their bodies and their lady probably wasn’t attracted to them at first glance.

I’m writing this out of experience. I was a toothpick and I was never the first guy in the room getting eyed up and down by a girl, so I know that being just skin and bone doesn’t make a girl all hot and bothered at first glance and it won’t get you dates if you have no personality or charm. Read the rest of this entry »

7 Exercises Every Guy Should Be Doing

Sometimes it’s not what exercises you’re doing but how you’re doing them.

You can have the greatest, toughest, most difficult program their is, but if you’re training half-assed then you’re going to get some half-assed results. On the flip side of the coin, if you have a crappy program but you bust your arse (click the link for a definition of this fine word) every time you train, you’re probably going to see some pretty bad-ass progress.

That being said, I don’t know of a guy who doesn’t want to become more athletic, have a better physique, become stronger or just get in overall better shape. Every one of us wants to improve some aspect of our physical fitness and there are a few exercises that help more than others. Some help our bodies release testosterone and HGH, others make cardio fun and more intense, while others help improve specific aspects of our training or athletic abilities.

Here are 7 exercises that every guy could benefit from doing, myself included.

1. Sprints

Sprints are the truest form of high intensity interval training (HIIT) there is. Start with a 1:1 sprint to walk (or jog) ratio, then progressively shorten your rest periods (the walking or jogging). Sprints help boost our bodies release HGH and testosterone which in turn helps us build more muscle and burn more fat.

I say truest form of HIIT because it’s one of the few exercises where you can actually go at a maximum speed and a maximum intensity. There is no down phase or rest phase in a sprint, it’s straight up balls to the wall as fast as you can go. It’s the ultimate intensity exercise. Read the rest of this entry »

7 tips to lose the last 5 lbs of fat

… and get “shredded” :)

Sometimes the last 5 lbs of fat are the hardest to get rid of. A lot of us will plateau when we get around the last 5 or 10 lbs, or 2 or 3 % of body fat.

It takes more commitment in the gym and in your cardio, but also in your diet. Here are a few tips that’ll help you get rid of that last little bit that won’t seem to go away. I implemented these steps into my routine before a recent trip to Maui to lose 3% of my body-fat. Each helped big time.

1. Eat earlier and bigger

Wake up earlier to get that first meal in, and make sure it’s a big one. High in lean protein, good fats, and good carbohydrates in the form of veggies, fruits or whole wheat grains. A big meal will give your metabolism a boost allowing you to burn more calories throughout the day.

Great food choices for breakfast:

• Oatmeal
• Eggs or egg whites
• Whey isolate or casein (or a blend) protein powder
• Avocado
• Almond butter
• Apple sauce

2. Split up your cardio and weights

For example, do your weight training early in the am and your cardio later on at night after work. Having a break in between your weights and your cardio will result in more calories expended or burned, even if that break is only 20 minutes.

By splitting the two up you’ll also be able to train at a higher intensity because your body has had a chance to recover in between. Read the rest of this entry »

5 steps to get back into shape

1. Have a source of lean protein with every meal

Your body is like a car, it needs fuel to run, and that fuel comes in the form calories. There 3 sources that your body breaks down and uses as “fuel”: proteins, carbohydrates, and fats.

Of those three sources, protein takes the most energy to break down and turn into fuel, which boosts your metabolism. Having a source of lean protein with each meal will help you burn more calories in the run of a day. It will also help you repair muscle that you have broken down during exercise.

Examples:

• Fish – contain omega-3 fatty acids which also boost your metabolism.
• Lean Dairy – 1% cottage cheese, Low fat Greek yogurt
• Lean Meats – chicken, turkey, lean beef are all high in protein and low in saturated fats. Read the rest of this entry »