Monthly Archives: June 2009

The Uncomfortable Workout (and why you need it)

Can someone say Uncomfortable...Are you comfortable at the gym? Can you carry on a full conversation while doing cardio? Do you barely break a sweat? Do you do the same 3 sets of 10 on the same cybex machines with the same comfortable padded seats?

Way too many people believe the only way to make a workout harder is by increasing the weight.  I am here to show you the big gay way! Check out my  5 fast tricks that will PUNISH your muscles and add insane intensity to an otherwise mundane workout routine.

guy with sign copyWhether you are a daily gym rat or a once a week-er, we all can afford to maximize the time spent amongst the metal and machines.  Getting more bang for your buck with these 5 workout tricks  can be the difference between a long drawn out hour and a half and a sick-ass 45 minute body wrecking workout.

By using the tips below you will not only have to spend LESS TIME in the gym, you will get MORE out of the time you do spend which will get you to your goals that much faster.Wooo hoooo!

Top 5 Ways to Make your Workout Uncomfortable
(and therefore more effective)

1)      “Move Your Body Like a Snake, Ma”

rotationIn life we very rarely move in a linear fashion – we twist, rotate and swivel our bodies to get things done. Even more rarely do we move one single joint at a time.  You need a wake up call if you are still spending all of your time training one body part at a time on a fixed-motion weight machine where you can sit comfortably and let the padded seat support you. Get the HELL OFF THE MACHINE and pick up a weighted medicine ball. This way you’ll make your legs support you as you work 5 -10 different muscle groups at ONCE while you train a “pattern of motion,” instead of a single body part.

TRY THIS: Rotational Chop  – Grab a medicine ball or a 10 lb dumbbell. Put the ball/weight over your head and to the right.  Lunge out with your left foot forward, with straight arms “chop” the ball (as if you have an axe and you are chopping a piece of wood) across your body and to the outside of that front knee. Your chest arms and shoulders should all be rotated to the left. Pause, and then return up to starting position.

2)      HOLD IT RIGHT THERE!

Pause at the bottom of the motionWAY too often I see gym goers  RUSHING through their workout.  I call them the “see saw” lifters. You’ve seen them too.  The dumbbells fly up, down, up, down with lightening speed causing comfort and ease (and a breeze) to the guy who is working his EGO more than his bi’s with the 45 lb dumbbells. (Easy tough guy, you ought to be using half that weight.)

TRY THIS: At the hardest portion of each rep (top or bottom of the motion, depending on the exercise) – hold for a full 5 seconds. Squats: with the bar on your back, slowly lower yourself down into the seated squat position and hold here for 5 seconds,  then return to the standing position. You will COOK your quads/glutes with HALF the reps and time that it would normally take. (You’ll think of me for the next 2 days each time you get out of a chair or go down the steps. You’re welcome.)

3)   Go for Time!

You’ve all followed the guidelines of 3 sets of 10 or even 3 sets of 8.  But they are just that –  guidelines. Even if you are looking to build massive size – the key to success is to constantly vary your routine in order to shock your body. Shock the muscles by taking them out of their normal routine. (Ever carry a heavy box a few blocks from the subway and feel the soreness effects for a day or 2? THIS is your body  being “shocked” by the different stimulus of prolonged work.      Mimic this in your workout to get the most out of your next set.

TRY THIS: Do the bench press for 3 sets of 1 minute instead of only 10 reps.  Tip-  either start out with a lighter weight or be prepared to drop the weights down as the minute  goes on.

4)      Use the Treadmill for More Than the Warm-Up.

colbert_treadmillA nice comfortable TROT, a “canter” if you will on a moving surface will only challenge you if you dare to keep crank up that speed or the incline.  The little ole treadmill actually contains a high degree of  “uncomfortable potential” that can be used in the middle of the workout and not just as a warm up.  This crazy method is virtually UNTAPPEDby most gym goers. You see, the faster your heart is pumping, the more overall work your body will be doing (ie more calories burned)  in the same amount of time.  Cardio and Weights do not have to be mutually exclusive.

TRY THIS: Traps, Tris, Treadmill. Group 2 weight exercises together, alternate a set of each to fatigue then drop the weights and hop on the treadmill. SPRINT for 1.5 minutes. Hop off then do a second set of each of the 2 exercises (to fatigue), then SPRINT on the treadmill for another 1.5 minutes.  Repeat all 3 for one more set.

5)            You Can Rest When You’re Dead

Is this you: do a set on the chest press, read a quick article in your magazine. Walk over to get a drink, chat with the guy at the water fountain, do set # 2 on the chest press. Check out rest areathe cutie that just walked in, give cutie your number, get another drink, do set # 3. COMFY COMFY COMFY !! (AKA: waste of time, waste of time, waste of time!)

TRY THIS:Plan your workout by grouping 3 exercises together, for instance Push Ups with Feet on the Physio Ball, Tricep Overhead dumbbell extensions on one leg, Reverse Ab Crunches. Alternate a set of each while taking little to NO REST IN BETWEEN each set. This means that as soon as you do your last push up you’ve already got your hands on the dumbbells for the next exercise. This way your heart will be pounding, your muscles will be aching — you will officially be UNCOMFORTABLE! Well done.

Laura Miranda MsPT, CSCS
www.GayMensBootCamp.com
646.454.0777 

 So the next time you are bored in the gym or just sick and tired of getting no where with the same old workout , try numbers 1 -5 for a little spice that gives a powerful punch to an otherwise static workout. These methods are all employed in the workouts at my Gay Men’s Boot Camp in NYC (but shhh, don’t give away any of my secrets; I like to keep the boys guessing!)

Gay City News Reporter Survives Boot Camp

Recently a talented writer from the Gay City News, Dean Wrzeszcz, reluctantly made it through one of the 1st sessions of Gay Men’s Boot Camp.  ” Boot Licked” is the name of the article and in it you will find an honest, humorous and insightful look at his experience with the program.

Read the article here


(PHOTOS by Vadim Shepel)

Read the article here

Match Made in Gay Heaven

Calories per cone of BIG GAY ICE CREAM: 400

Calories burned per class of GAY BOOT CAMP: 800

Spending time with your ripped boyfriend licking ice cream on a hot summer day: Priceless.


It’s a match made in GAY HEAVEN:GMBC loves BIG GAY ICE CREAM TRUCK

(Love is in the air, it’s true. But it all started here with some fighting words. )

Check out what the Big Gay Ice Cream Man said about us: http://www.biggayicecreamtruck.com/2009/06/you-cant-make-this-stuff-up-baby.html

Bring it on, Big Gay Ice Cream Truck

ice cream truck

OK Boys! We know you’re excited about the Big Gay Ice Cream Truck in NYC (we are too!) 

Gay Boot Camp is going to work you  EXTRA HARD in the next few days so you can be ready when that truck comes rolling through your neighborhood. big-gay-ice-cream-cone

EXERCISES to PREP FOR THE BIG GAY ICE CREAM TRUCK:
Shoulder Presses – so you’ll be able to  lift the heavy ice cream to your mouth.
Sprints – so you can catch the truck as it whizzes past your apartment.
Ab Crunches – to preemptively burn the fat before it sticks to your gut!

BUT let this serve as a warning, Big Gay Ice Cream Truck. Gay Men’s Boot Camp
has been known to AMBUSH unsuspecting people around NYC. It’s not a threat…it’s a PROMISE!   
You may be next…

Gay in New York??

best_gay_new_york_city1

 

 

 

 

 

Gay in New York ??
…and looking to get toned while meeting other like-minded guys? 
Come join the gay boot camp at “boy beach” in the west village!  Burn about 800 calories on a Saturday morning with a bunch of sweaty guys on the Christopher Street Pier –

READ the article in Best of Gay New York HERE…

OR..

Sign up for FREE SATRUDAY BOOT CAMP!

Get a Tight(er) Stomach by THIS WEEKEND

Since we are already in the 2nd week of June , some may consider it “crunch time;” And that’s NOT  another ridiculous pun used to drive home a point (alright fine, it IS.) 

flatten your stomach with these tipsThough I am 100 percent officially against quick fixes when it comes to looking good, there are certainly a few trade secrets that you can use for some “last minute cramming.” I have perfected these tricks from 10 years time-tested practice with clients and through endless hobnobbing with trainers of the top Hollywood movie stars.

If you have been taking the lazy route all spring and staying clear of the gym – you may find yourself desperately trying to drop 5 lbs before, oh say this weekend. You know what I am talking about – you suddenly realize you have to be: half naked in Fire Island/shirtless in a club/    (insert your 911 emergency here.    )

Without further delay, here are the top 5 no-fail tricks to successfully look better naked  (BY SATURDAY.) Follow them strictly for 5 days (or more) to seriously reduce the “bulge” in your stomach:

1. Eliminate White Carbs Completely
and replace with appropriate whole wheat versions. Carbs take an insane amount of water to process in the body. Therefore, consumption of excess processed white carbs will leave you bloated and feeling doughier than the roll you just devoured. Replace with whole wheat carbs to reduce the bloat factor and ensure swift elimination (b/c of the  fiber.)  READ food labels to make sure you are eating 1 serving size:  a typical  serving size of a wrap is HALF the wrap.  Consume the whole thing and you’ve eaten ¼ of you daily carb allowance! That’s insanity! 

2. Drown Yourself drink TONS of water
The less water you feed your body (dehydration) the more it desperately hold on to whatever stores it has left  (bloating.)  To stave off hunger, prevent bloating and keep food “flowing” through the body as quickly as possible – drink 8 or more glasses of water a day. The more water you drink the less likely you will be to drink other sugary/empty calorie options.  Make your simple water more interesting by adding slices of summer fruit (mango, raspberries ), veggies (cucumber,  carrots), or even switch to sodium free seltzer.

3. RUN Forrest, RUN
Running  is quite frankly one of the BEST methods of cardio exercise. In a short amount of time you can expend massive amounts of calories with a run through the park. You are trying to make great gains (or losses) in a short amount of time right?  Why not make that simple jog into a entire body blasting routine by adding in a few sprints, arm sculpting push ups and butt lifting jump squats.  

4. (Don’t) Shake it Like a Salt Shaker:
Step AWAY from the SaltI m not even referring to the salt that  you shake on top of food here. The sneaky-sneaks of the food industry would rather you not find out that their jarred tomato sauce has 850 mg of salt PER SERVING (1/4 cup) when the tomato itself has only about 10. They would also prefer that you were numb to the fact that Fat-Free products (yogurts/cottage cheese/peanut butter) are pumped with TONS of salt to spruce up the taste after the fat is taken out.  Ever wonder why you feel or even weigh in at 3-5 lbs more than the day before? It’s b/c of the S-A-L-T. Your best defense: read labels!

 

5. No Restaurants for 5 days:
I was at Nobu in Miami the other weekend trying to eat a healthy appetizer in prep for the meal that was about to come. After a bit of nobuinterrogation the waiter un-apologetically admitted that they put a ton of salt in their salads. IN THEIR SALADS! (I repeated it for dramatic effect.)  Can you now imagine how much unnecessary salt (oil and fat, of course) is being shoved into your food when you least expect it at restaurants, delis and salad bars?  Don’t even get me started on the out- of-hand serving sizes that are officially causing you to consume 100% more calories than you  estimate (a few recent studies reveal.)  The time tested, surefire way to drop a quick few inches of excess buldge by this weekend is to get into the kitchen and prepare your meals for the next few days. Prepare in bulk to 1 item can last a few days (ie beans, grains, meats etc.)

To wrap it up , whether you have a big event coming up (party/a new hook-up), you are looking to jump start your weight loss, or just want to look better naked THIS weekend: try # 1-5 for the next 5 days straight.

Stop back to this blog and tell me what a damn genius I am when your stomach is flatter than ever. Do you guys have SAFE quick weight loss tips that have worked for you? I would love to have you share them with my readers.

Video Contest – Win a FREE Boot Camp

 

Gay Men’s Boot Camp in NYC wants you to get ripped, strong and HARD for summer.

We are giving away a FREE Month of boot camp to the winner of the BEST video telling us WHY you and your boyfriend/partner/friend deserve it!

Keep it clean, keep it short, and keep it interesting!

DIRECTIONS:
Upload your short video clip to YouTube explaining why we should choose you as the winner.
Send the link to Info@GayMensBootCamp.com http://www.gaymensbootcamp.com/videocontest/
Due date: June 18th
The winners will be chosen June 21st (Just in time for PRIDE!)