Monthly Archives: April 2011

Sleep, Sex and Abs

Think you already know the formula for getting in shape fast?

Eat clean, work out every day, and avoid the bad stuff, right?  Think again.  If you are having trouble keeping off the lbs or you just hit a plateau in your workout routine, then you will want to wake up and listen up.

Gay Men’s Boot Camp in NYC starts at 6am, sunrise. So the boys and I know a thing or 2 about the importance of getting our beauty sleep.  Next outdoor session starts Monday 5/2.

Lemme break it down – the most recent research has revealed something that will hurt more than the sound of your ear piercing alarm did this morning: adequate rest plays an important role in your ability to (or not to) shed extra pounds.  

Does sleep deprivation cause you to gain weight? WAKE UP! The answer is Yes!

Slug down 3 Ventis, stay late at work, pick up some fried & processed nibblybits on the way home, pass out with the crumbs on your chest/blackberry in hand/TV blaring. Wake up exhausted aaaaand repeat.  Sound familiar?

Most people are unaware of the implications that not getting enough sleep has on your health.

Besides helping you STORE fat around the middle, lack of sleep decreases testosterone and overall desire for sex. Chronic sleep loss makes you irritable and anxious, ages your skin faster, decreases concentration, and  increases stress levels. Simply put, when you are sleepy your threshold to deal with life is lowered making you more likely to become sick and tired of being sick and tired.

So how are your WEIGHT LOSS efforts Effected by lack of sleep?

a) When you are tired it can be all the more difficult to make healthy decisions. The gym takes a back seat and you tend to seek out comfort food or alcohol to fill the sleep-void.

b) Since the positive effects of exercise are actually processed DURING REST and not on the actual bench press or squat rack itself. Without adequate rest, a lot of your hard muscle building work is going to waste.

c) 2 important hormones are negatively effected. Ghrelin INCREASES (hormone that lets our body know when it’s feeling hungry.) Leptin DECREASES (hormone that tells the brain when it should stop eating.) This results in your body frequently craving high carb foods and not feeling full once you’ve scarffed down every highly processed  morsel in sight.  (IE – hell on earth.)

Here are Gay Boot camp’s HOT tips for a good night’s sleep (And sure fire way to a healthier lifestyle)

1. Don’t watch TV before tucking yourself in. Often people will tell me they “cant get to bed earlier than 12am” but when pressed, they admit that about 2 hours of that time is actually spent in front of mindless TV. Try reading a book or talking to your boyfriend. Wind down by quietly reviewing your day and invasion ways that you can improve yourself for tomorrow.

2. Exercise on a regular schedule. Leaving a workout until you can “find the time” will NEVER happen. Schedule your workouts like any other important meeting on your calendar.  Hook up with a friend for a run, join a group of fitness freaks (GayMensBootCamp.com) or hire a trainer lock you into a routine.

3. Keep a pen and pad bedside to jot down racing thoughts. Difficulty sleeping because of a racing mind playing out past, present and future events can easily keep you up for hours. Getting stressful to-do’s or important items you need to remember out of your head and on to the paper will quickly quite down a noisy mind and allow you to relax.

4. Shut Down work and all electronic devices well before going to sleep. High anxiety levels and a racing mind before bed will continue for hours once your head hits the pillow. Stop all work activities & social networks at least 2 hours before going to sleep and replace that with reading, meditating or other soothing activities.

5. Prioritize your next day To-Do list before leaving work for the night. Being able to hit the ground running 1st thing in the morning with a solid plan of action will limit time spent lolly gagging around deciding on what to do next and will limit the amount of anxiety or stress about the day to come. START with the most difficult task 1st and leave the busy work – emails/phone calls/paper work to the end.

GAAAAAY Boot Camp in NYC: Get in, get fit, get HOT!

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4 Biggest Workout Lies You’re Telling Yourself

***Warning: DO NOT READ THIS if you are easily offended***

Lets face it, these days you’ll find no shortage of shameless lies and down right ludicrous claims put out there by weight-loss industry marketing “masterminds,” IE Shake Weight, Colon Cleanse and Exercise in a Bottle (pills),
to name a few.

(Before I forget: Gay Mens Boot Camp starts up again on 5/2 in NYC>>>>)

But for a change, that’s not who this blog post is aimed at. Actually, I would like to turn the microscope around on YOU. (Dun dun DUNNNN!) EVERYONE has the potential to get in shape no matter your past or current life situation. The problem is that we cling to our excuses, or our “STORIES” as ways to explain away our faults. Change your mindset, guys, and you can change your current state. It all STARTS with getting real with yourself, creating a plan and taking massive ACTION.

Allow me to sound a little harsh for a second…but I am sick of the excuses! So right now I’m going to expose the silly white lies (stories) we tell in attempt to make ourselves feel OK about why we are over here (where we DON’T want to be) and not over there (where we WANT to be.)

The top 4 workout lies you are telling yourself AND the no-nonsense solution for all:

1) “I don’t have time to workout”

Simply put, this really means “I DON’T WANT TO FIND THE TIME.” SOLUTION: Focus on what you can control, not what you can’t. Prioritize your life by eliminating time suckers (IE social networks, email, negative people dragging you down) and get serious about what’s important to you. Commit to a serious plan of 30-60 minutes of exercise early before work. Get up, get it done and be MORE productive during your day. Period. Early morning workouts have a natural “side effect” of cleaning up and eliminating the BS the night before because they force you to make smarter decisions about bed time, pointless happy hours, and mindless TV reality show-athons. GAY BOOT CAMP is at 6am. Lemme see you TRY to come up with an excuse for “not having time” for that!

2) “I Do abs EVERY workout b/c I’m trying to lose my stomach.”

If you’ve read any of our articles about the secrets to losing your stomach you will know that ab work DOES NOT spot reduce fat, it’s scientifically impossible and is probably the MOST INEFFECTIVE exercise to choose if you’re trying to decrease decrease your gut.


SOLUTION
: To burn fat, your precious time is better spent doing heart pounding, sweat inducing exercise moves that burn massive calories and build lean toned (calorie incinerating) muscle. ORRRRR you can continue to just flex at the waist 20 times while in the lying down position (*sarcastic tone*:) See what I’m sayin? Try the moves in the video for getting a better ass or ripped sexy arms that we regularly in gay boot camp in NYC.

3) “I’ve tried exercising, it didn’t work for me.”

60% of Americans quit a newly started exercise routine within the 1st 30 days. (These people are holding on to those failure stories for dear life!) Often times people underestimate the consistency and effort it actually takes to make a lasting change due in part no doubt by the aforementioned lose-weight-fast scams seen all over TV, the web and magazines. Put it in perspective: it took YEARS of dirty eating habits, poor decision-making, and lack of commitment to get you to your current health state. To believe it will only take 3 weeks or even 1 month to undo the damage is a 1 way ticket to crazy-town.

SOLUTION: Set a realistic goal that is 2 months away; work backwards from there realizing that the SAFE average weight loss per week is 1-2 lbs with consistent exercise and total overhaul of your eating habits. Craft a OCD-like, DETAILED PLAN of action spelling out which days you will do what, for how long and with whom. Just like we exercise our muscles to gradually make them stronger and leaner, starting a healthy routine is exercising your decision-making skills & habits in order to become better at turning down those fries/packing your lunch for work/sticking to your workout routine!

4) “I only do long-duration cardio because I’m trying to drop fat.”

Look people, if you are still in this mindset then you are following outdated workout trends from the 80’s.

SOLUTION: In a world where no one has time for anything, short bursts of intense cardio-strength moves is not only a superior way to burn fat, (metabolic training Gay Boot-Camp-Style) it’s the most effective AND proven science for at least the past 10 years. Diversify your workouts with this kind of training and of course sprinkle in the other fun stuff like bike rides, running and the like. BUT, IF YOU DON’T CLEAN UP YOUR DIET in conjunction with the workouts, you are fighting a losing battle and may as well just take it easy for 45 minutes on the elliptical. (*Sarcastic tone*)

Granted, a lot of these “lies” you tell yourself is due in part to misinformation from either uneducated fitness trainers or you just following along with what everyone else is doing. Get yourself a serious plan of action and commit to making BIG changes. Read the rest of the no-nonsense articles on this blog because I uncover all of the BS out there and give it to you straight. If you are in the NYC area and want to kick your routine into high gear…

BOOT CAMP IS BACK OUTDOORS STARTING MONDAY 5/2 in the West Village, NYC on the Christopher Street Pier. We give you a plan, we motivate you to make a change, we have FUN. Only a few spaces left…www.GayMensBootCamp.com! 646.454.0777