Archive for the ‘Stay lean’ Category

Be active! (Yeah, you are witnessing a hole in one)

 

To some, going to the gym to pump massive iron, or hop on a treadmill for 45 minutes is the last thing they feel like doing. I can relate to that in a sense that I HATE doing cardio. I hate treadmills, elliptical machines, tracks, stadiums, running, or whatever else falls into that horrific category. I try to lift weights at a high intensity so that “counts” as my cardio exercise.

A couple nights ago I was presented with an offer to try a new way to get my cardio in. I met these girls at Wake Forest University, and they said to come to “cardio kickboxing class” with them. Here was my thought process:

“Cardio Kick Boxing?.. That sounds like a class for chicks, and I am no chick… Do I look like I need a cardio class?.. I don’t need anybody to teach me how to exercise.. I am a freaking expert, okay!!” (Very stereotypical  dude thought process I am aware)

After my ego came down a couple hundred notches I agreed to go with them. I walked into the class, and turns out I was right about it being a class for girls. It was me and 50 girls in there. My new thought process about cardio kick boxing:

“Nice. Sign me up for the semester.”

This class was no joke though. Turns out all 50 girls in there were seasoned veterans. They were kicking, punching, & moving to the beat in perfect rhythm. I was way out of my league in this class, I had to put my game face on right away because my ego sure as hell was not going to let me get owned by a bunch of girls! At the end of the class, I was exhausted, covered in sweat, and ready to die. BUT I am not going to lie, it was a good time once I got the moves and was moving to the music. There are tons of activities that you can do on a college campus to stay active and fit. Here are my top 4 for you guys to try besides just working out at the gym.

1) Intramurals- Another activity I do for my cardio is play basketball. I LOVE basketball, and I get 2 hours of cardio out of it. Try any sport your campus has to offer. They have main sports like basketball, football, softball, volleyball, and soccer. BUT they also have awesome leagues like table tennis, dodgeball, sand volleyball, Ultimate Frisbee, Frisbee Golf, racquetball, and some colleges just make up sports for you to try! Do it.

2) Fitness Classes- Most universities offer fitness classes at their recreation centers. Pick up a schedule and find one that looks cool to you. Guys, if you think it’s “just for girls” or “uncool” then stay over by the dumbbells with a bunch of other sweaty dudes. The classes are a good workout and full of hunnies! It’s a freaking double play! Do it.

3) Clubs- You probably have no idea how many clubs your school has, but let me tell you. It’s hundreds! Find one that involves something active based on your interest whether it’s a running club, jumping club, dancing club, sports club, or whatever else you could possibly be interested in. Do it.

4) Trips- More and more colleges are offering “outdoor adventures.” This is next on my to do list. They go to awesome places, and do awesome activities! They do white water rafting, hiking, mountain climbing, and all sorts of other crazy stuff. AND sometimes the school funds it, so you could go to the grand canyon for FREE99!! Do it. 

SO, for those of you who want no part of a gym, that is fine, and I can dig that because we are all different & enjoy different things. However, it is important for us ALL to be active in some way. The reason we all turn from slim & energetic when we graduate high school, into lazy and fat when we graduate college is because we eat, drink, and sit around swapping man stories all day everyday. Which is fine if you that is what you want, but to be in shape you have to DO SOMETHING. The amount of things to do on a college campus is unreal! So go out and do it.

Advertisements

There seems to be a misconception that all I eat is healthy food, ALL THE TIME. I recently was told that I may have orthorexia nervosa, and since I am no physician I immediately googled the shit. From what I understand, orthorexia nervosa is referred to as “an unhealthy obsession with healthy eating,” and can lead to malnutrition or even death (and that it’s not a medically recognized term). WTF? I was stunned. If I am giving off this impression, then I have to correct it right away.

The reason I started College Body was to give out useful information that other people my age can relate to. If I come off as a ridiculously healthy eater nobody is going to relate to me because the fact is that Chick Fila tastes good, to drink alcohol with friends is a good time, and my favorite food sure as hell is not asparagus.

I am by no means on a fitness model type diet, BUT what I think I do well is not let the shit I eat go towards fat storage and beer belly enhancing. Let me give you an example of my personal problems AND solutions, so you can understand that I do attempt to eat healthy a majority of the time, but by no means stick to it perfectly.

Problem #1: I love the movies, so I go a lot, and most of the time by myself. My issue? I love movie theater popcorn MORE than the movies, so I every time I go I order a popcorn. And I am not here to bullshit you, I order a large, with butter (extra), and yes, I eat it all.

Solution #1: It never fails, every time I leave the movies I feel sick as hell. My solution? I go workout like a mad man. I go strait to the gym, usually to do a HEAVY leg workout at a very high intensity, then go to the track and do sprints. Does this erase the 500g of carbs I just killed? HELL NO. It does however help to veer those carbohydrates towards muscle building rather than fat storage, and it helps increase my mood. I am not going to have a metabolism that runs at a ridiculous pace forever, so I might as well take advantage of it now.

Problem #2: I am Irish in ancestry, and proud to be (my dad wouldn’t let me not be proud, but I am regardless). So what comes with being an Irish man? We enjoy an occasional cocktail, or more than occasional. Maybe I am using being Irish as an excuse, but either way I like to go out and drink alcohol with my friends.

Solution #2: Every time I drink, I DESTROY bottles of water before I go to bed. I aim to kill about a liter before I lay down. This helps me so I don’t feel like shit the whole next day, and get nothing done. Then, I drink coconut water in the morning (or Gatorade) to get my electrolytes back to balance. Finally, instead of getting another $2 beer at last call, I save my last $2 and invest in a gallon water jug the next morning. All a hangover is is dehydration (combo of water depletion and mineral depletion), so if I am not dehydrated, how can I be hungover?

Problem #3: I am lazy when it comes to cooking, probably similar to some of you, so I love the idea of fast food. 1) It’s affordable 2) It’s freaking fast and 3) you don’t even have to leave your car to get it! 3-point play? Why yes, yes it is.

Solution #3: I made a decision a while ago that I will only go to certain places. I don’t do McDolanalds or Taco Bell anymore. There are only two places you will see me pull through, Chick Fila and Wendy’s. Those are my spots, so if either of those are not around I cannot get fast food. It is just something that I conditioned in my mind that McDonalds soggy buns, and Taco Bell’s fake meat gross me out. It takes a while to condition yourself, especially if you are like 98% of college kids that are addicted to fast food. So if I do end up at my spots, I always order something loaded with protein. Like a “baconator”from Wendy’s or 3 Chick Fila sandwhiches.

These are just some of my personal unhealthy tendencies. We are all different and have our own food issues. However, I do try to eat better and live a healthier lifestyle so I can have more energy throughout the day, live longer, and look sexier for the ladies. Since I attempt to live this healthy lifestyle I just put out tips that I think you guys may find useful because they work for me, but I do not want to come off as a “perfect eater” by any means because that is not the case. Would love to hear how you guys deal with your unhealthy tendencies! Shoot me an email (CollegeBody@gmail.com) or post them in the comments section of this blog.

Me crushing an ice cream. No big deal.Me Crushing an Ice Cream

10 minute warm-up: Jog 1-2 laps, glute kicks, high knees, straight leg kicks, lunges, etc.

 

20 minute stadium workout: Set a stop watch for 20 minutes & see how many rounds you can complete.

 

  • Start at the bottom, sprint up to the top (2 stairs at a time)
  • At top, do 10 fast squats, 10 pulse squats, 10 squat jumps
  • Walking lunge across the top to the next aisle over, run down the stairs (not so fast to where you fall though)
  • Sprint over to the next aisle
  • Repeat
15 minute track workout: Before starting the track workout, and directly after the stadium workout, walk a full lap around the track.
  • On the strait away, jog 10-15 meters
  • SPRINT the next 75-85 meters
  • Walk the curve
  • Repeat on following strait away
  • Complete 8 sprints (4 laps around track
cool down

Last May, I began recording everything I ate, and I found two problems in my diet. 1) I was not eating nearly enough to put on size and 2) The foods I was eating were not very good for muscle building. As school is beginning (or has already begun) most students are going to go food shopping to stock up their dorm rooms or apartments. This year try stocking up your shopping cart with some of my favorite muscle building foods, rather than burritos, Cheetos, & Fritos.

10) Nuts-Nuts are rather expensive for a college kids budget, I understand that. However, they are high in fat and protein, so it helps balance blood sugar and makes you feel fuller for longer. Plus, nuts are satiating, meaning you don’t need all that many to make you feel full, as opposed to chips when we regularly polish off an entire bag.

9) Meat Lovers Pizza- This is not necessarily the healthiest of meals, but no doubt about it that meat lovers pizza will put MAD size on you. I know as a college kid that I am not going to stay on a Jillian Michaels military style diet, and I am going to have to have a grub session every once in a while. The amount of carbs, fats, and protein in a meat lovers pizza will definitely help you put on size. However, if you don’t get your workouts in, it will turn from a muscle building food to a freshman fifty food.

8) Oats- You can go get a HUGE thing of Quaker Oats at Walmart for under $5, and it will last you almost a whole semester. Oats provide complex carbs that are awesome for muscle recovery!

7) Peanut Butter- Peanut is high is protein and good fats that can help you put on size like a champ with a workout regimen. I usually buy a huge jar at the beginning of the year, and eat it as a snack all year long. I dip things like apples & celery in peanut butter, or I just eat it strait up. As somebody who has a SERIOUS salty tooth (LOVE popcorn, chips, etc.) I like PB because it is something that can satisfy my salt craving, AND help me build lean mass.

6) Fruit- I recommend fruits like grapes, apples, bananas, grapefruit & cherries. I would also recommend eating the sweeter ones post-workout as they are great for muscle recovery and provide a source of fast sugar. My favorite thing about fruits is that they satisfy my sweet tooth. I am not a big “sweets” guy but every once in a while I want to spring for some Sour Patch Extremes (Which are the most amazing things ever created). So rather than go invest in a bag of SPEs at Walgreens I make a cherry slushy or eat an apple.

5) Canned Tuna/Chicken- You can get tuna/chicken for less than a dollar per can. The high amount of protein in these canned meats are great for putting on LEAN muscle. I know we all drop our dollar bills on Ramon, but maybe this year we switch it up a little? Tuna & Chicken will be a lot more bang for your buck because you won’t have to eat 12 cans to get full.

4) Salsa- salsa is the perfect thing for your mini fridge. It doesn’t take up a lot of space, and you can put it on anything (chicken, salads, etc.). Also, because it is less carbs and fats than other condiments, it makes it a better option for those chips and dip pre-football game rather than ranch dip or queso.

3) Eggs- Eggs are a little more difficult to store if you are staying in a dorm room, and I know there is no chance in hell you’re replacing those Bud Lights in your mini fridge for a carton of eggs. However, if you do SOMEHOW make room in your fridge for eggs it would be a wise choice. There are usually around 8g of protein in a single egg which will help you stay full for longer periods of time. So sub in eggs for that beagle & cream cheese in the morning. Not to mention you can get a dozen eggs for around $2. When I buy eggs I usually get a box of 2.5 dozen (yeah, I don’t mess around) for less than $5.

2) Protein Shakes (whey/casein)-Now protein powder is NOT a cheap investment, but if you can spring for a jug it should last you a couple months (depending on size and consumption frequency). There are two types of protein I would recommend using. 1) Whey- Whey is a protein that is absorbed more quickly and is awesome for pre/post workout & meal replacement. And 2) Casein- Casein is a protein that is absorbed more slowly and is great for a “pre-bedtime meal” to provide muscle maintenance and balance blood sugar. To find the cheapest supplements/protein I’d recommend using Vitacost.com & going to the Vitamin Shoppe.

1) Beef Jerky- Beef jerky is another one of those snacks that satisfies my “salty tooth” and is extremely high in protein. I take it on road trips, to class, to the gym, on dates (nah not really, but I would!) or wherever else I go. It is portable, tasty, and awesome for adding lean muscle.

These options will not only help you put on muscle, but will also help you keep from transforming into a beached whale. It’s a win-win, right?! I am always interested in other foods that you guys keep in your dorm rooms, so please drop a comment or email me at CollegeBody@gmail.com.

Most colleges & universities are starting back up with the fall semester either this week or next, so I just wanted to drop a couple fitness tips to start off this semester strong. From what I’ve noticed, a majority of college kids fall into one of two categories that first week back on campus. They either stay as far as possible from a gym, and drink a ridiculous amount of alcohol because the first week of school involves minimal effort, and they are so happy to get out of their parents house once again.  OR they set ridiculous fitness goals/schedules, and go to the gym everyday for three hours a day because they want this year “to be different”. Both of these strategies are terrible ideas. You will either get fatter and lazier, or you will burn yourself out. I just wanted to list a couple tips for you that will help lead you towards a successful semester.

 

  • Food Shopping- Most students when they get back to school, or are going to school for the first time, make some sort of Walmart/Taget run for food, supplies, dorm stuff, or whatever. This year, instead of heading strait for Doritos and frozen pizza, try some healthier options. If your dorm is stuffed with healthy snacks, you won’t have that late night option of putting on 5 pounds in one hour. For snacks, get stuff like nuts, beef jerky, peanut butter, and fruits. For dinner, skip the hot pockets. I would HIGHLY recommend getting a George Foreman Grill ($20 at Walmart), so you can cook healthy meals like chicken (Tyson Frozen CHKN Breasts: 6 for ~$7), steak, fish, etc. Also, I would would LOAD up on frozen veggies (easy to cook in microwave AND healthier than Romen Noodles believe it or not). All these options will help you stay on track with whatever your fitness goals may be this semester. (See “Top 8 Snacks to Bring to Class” blog)
  • Water bottle- Water is ESSENTIAL for your health! My recommendation to you is to go find a cool looking water bottle that you are going to bring everywhere with you this semester (maybe with your school logo? Or the College Body logo?). Try to get one the is big enough to hold 1 liter of water (try to drink 3-5 liters per day). This past week I was back home in Texas, and one of my friends had a party. I showed up to the party with my water bottle, and that’s all I drank all night, and yes, I did get a lot of shit for it. I only drank water mostly because I’m not down to drink and drive, but also because I know how important water is for my mind & body. So stay hydrated this semester, even if you have a cocktail in your left hand and a water bottle in your right (being shit-housed is not as cool as it seems IMHO).
  • Be realistic-This is mostly for those individuals who go to the gym 7 days a week for the first two weeks of school. That shit is just not possible to keep up all semester long. Once school gets going everybody has more and more on their plate, so its just not reasonable to say you’re going to go to the gym everyday. Set a realistic goal for YOU. If you never work out, don’t even set up a 4 day per week plan, just do 2-3 days and work your way up. I see it over and over with so many of my friends, they go strong for the first week or two then they say F it because they have so much shit going on. You know yourself better than anybody else, so set up a program/schedule that works for you. Committing to 2 days per week for the entire semester will have you much better off come holiday-all-you-can-eat time than being more on and off, guaranteed.
  • Gym Times

1) Look at your class schedule and pick days/ times you are able to go workout.

2) Go at times that it is less crowded. At Oklahoma State I usually went in the morning or early afternoon so I could get whatever machine or free weights I wanted. If I went between 6-10pm I would have to wait in line for certain things, and sometimes causing my workouts to be cut short, or last all night because of wait time. So pick a time where you can get in, do what you need to do, and get out.

3) For you ladies, if you’re into group classes, go get the class schedule and put it on your fridge. Classes can provide accountability and make working out more fun!

4) Get a partner. People are more likely to show up AND push themselves harder when working in a small group or with partners. Find a friend with similar availability to you, and be accountable!

  • Establish Goal- Whether you want to maintain, put on muscle, slim down, tighten up, or whatever else I suggest picking a goal, and writing it down. In my dorm room I put up a white board with goals of the day and goals of the semester, and one of those semester goals is always fitness related. When you write down your goal, studies show you are more likely to accomplish it. So pick a goal, make sure it’s realistic, and stick to it!
I hope these tips help you out in your fitness goals this semester! Good luck in your classes, and welcome back to school!

To all my college ladies out there, this blog is specifically for you! I usually talk about eating a shit load of food to put on  muscle, and lifting heavy to put on massive size. The most common comment I get from you girls is “but I don’t want to put on massive muscle.” The theory that most girls I talk to have is “eat less to weigh less.” Which is true, but the goal should not be weight loss, it should be fat loss & muscle gain, and most of my blogs do actually pertain to you girls as well. Look, muscles are sexy on everybody! Dudes, like chicks with muscles on them, and its just flat out unhealthy to be super skinny and never eat, so you DO in fact want to put on muscle. I understand you don’t want to look like a fucking adult guerrilla, but that  is NOT going to happen! Follow these fat loss/ muscle building tips below, and you will be looking sexy as hell on that spring break trip.

1) Eat MORE: Do not starve yourself. I would suggest eating every couple hours just like I describe on my “Build 8lbs of muscle (in 4 weeks!)” blog. Obviously, adjust it for you. I am a dude that is in “growing season,” so you shouldn’t be killing 2 chicken breasts, 3 baked potatoes, and asparagus for dinner. But maybe eat one chicken breast and some asparagus, or another high fiber vegetable. Aim for 4-6 small meals per day.

2)Lift Weights!: Do not be intimidated by big ass dudes in the gym, go over to the weights and workout! We are probably too busy scoping ourselves in the mirror to notice you are there anyway. I would suggest lifting 2-3 days per week. Like I said, muscles are sexy! You need to lift weights to gain muscle AND burn fat!

3)High Intensity Exercise: Jillfit.com posts awesome circuits for you to try! When you lift weights you want to “Push hard, then rest hard.” So push until your muscles burn so bad that you have to stop & rest, then go back into it when you can. When you work out like this, it creates an effect to burn fat even after you’re done working out! Cool shit, I know. Also, cut out the long, paced cardio. When I’m checking out ladies at the gym I see 12 of you lined up in a row at the treadmills just running…. and running… and running. Switch it up to intervl treadmill training or outdoor sprints! **Remember the goal is not weight loss (calories consumed < calories burned), it is fat loss!**

4)Increase Protein/Veggies: Increasing the amount of protein you consume is essential to fat loss and muscle building! Eat things like chicken, protein bars, protein shakes, nuts, bison, turkey, etc. **note- this will not give you that guerrilla look** When you eat more protein, it cuts down your cravings for sweets & salty snacks. You also want to increase the amount of fiber you eat. The best way to do this is with fibrous veggies like broccoli, spinach, asparagus, etc. You can get shit like this frozen, so all you have to is throw it in the microwave! Super easy & college proof!

5)Increase water: Increase the amount of water you drink to at LEAST 3 liters per day. This will help the “de-bloating” process. We all do a lot of shit in college that give us a bloated look, like eat pizza, drink alcohol, late night meals, etc. When we eat all these carbohydrates & high sodium foods it makes us retain water, and look like a fat ass to tell you the truth. So how do you de-bloat? Chill out with the salty & high carb snacks, increase your veggie consumption, and start to crush water bottles.

Ladies, follow these tips and you will be golden! Remember, the goal is to look sexy, be healthy, and feel better about yourself. The way to do this is not weight loss, it’so lose fat & keep muscle. So good luck!

About two and a half months ago, my brother-in-law, and creator of Metabolic Effect told me “the best ab exercise you can do is sprints.” So since my first thought was “chicks like abs”, I figured I would give it a try. So I started a sprinting routine, and the changes in my abs have been unreal. My abs have began to pop out and my core is as strong as it has ever been. So I wanted to give you a little “how to” blog because I know everybody is down to get that six-pack.

Most colleges/universities have soccer fields, football fields, or some other big ass piece of grass available to the public. So the first step is to get off your ass and go out there. I usually make a playlist of around 5-10 songs that I get fired up to, and head out to the field. So here’s what to do, and shoot to do it 2-3 times per week!

1) Jog the first 20 yards

2) Sprint the next 60-70 yards

3) Jog the last 20 yards

4) Walk back to the beginning & repeat

*I usually do the first 2 at 50% speed, the next 2 at 75% speed, and then 8-10 balls out sprints. My 9th and 10th sprints will usually be 90-100 yards.

**Make sure to warm up first! If you just start running at blazing speeds there is a good chance you’ll pull a hamstring. Suggested warm-ups below (do each for 15-25 yards & then back the other way).

  • High/Scissor kicks
  • Heal/Butt kicks
  • Lunges
  • Jog
  • Karaoke/Cross-Over step
  • Side/slide step
  • Leg swings (hold onto wall and do 8-10 each leg)
  • High knees
  • Spinal twists

In high school, and my freshman year of college I did not give a shit what I ate. I would knock out some fruity pebbles for breakfast, kill a turkey sandwich & chips for lunch, eat a pound of pasta for dinner, and finish the day off with a bag of popcorn. As college kids, we eat like shit, put on 15 pounds in a semester, and think it is because of the the beer (which definitely does not help the cause). But unless you’re killing a 12 pack to keep yourself hydrated throughout the day, lets consider that it may be because of something else. Like your diet? Lack of exercise? As terrible as my diet was, I still think I ate better than many of my peers.

Over the past year, especially the last couple of months, my diet has completely changed.  And just this summer, I cleaned up my diet even more, got consistent with heavy lifting and was able to put on 8 lbs of lean muscle in 4 weeks. My bf% stayed the same at 9%, which means I gained zero fat, all muscle! I ate my ass off, but also made good, clean choices and was never hungry.  Below are the print-outs from my body fat scale, dated 4 weeks apart.


So I am going to take you through a day in the life of eating with DC. The following is not what I do everyday, just a sample, and I do throw in a “cheat meal” every 3-4 days.

9:00 am– 1/3 cup of oatbran cereal (with peanut butter mixed in), 3 egg whites, 3 whole eggs.

10:30am– “Think Thin” Protein Bar-chocolate peanut butter is the flavor I like

1:00pm– ground turkey meat (1 lb.), mixed with chopped spinach, and topped with salsa. (This shit sounds/looks nasty as hell, I am aware of that, but I swear to you it actually tastes really good.)

3:00pm– Protein shake (2 scoops of vanillia whey protein mixed with water in a shaker)

5:00pm– 2 chicken breasts, 3 baked poatos, and asparagus.

7:00pm– POST WORKOUT- Big ass booboo shake. 2 scoops of vanilla whey protein, 3 tbs peanut butter, 1 tbs honey, 1 whole banana.

8:30pm-Cherry shake (dump cherries in blender, fill up with water to top of cherries, blend)

*Like I said this is just a sample of how I eat during the week, and this schedule will not work for everybody I understand that. The goal of this is just to give you a sample of the types of foods and how often you should be eating if you want to put on LEAN muscle. Keep an eye out for my new training and diet program “Get Big, Don’t Get Fat: How to Put on 8lbs of Muscle in 4 Weeks” which I will be rolling out in the next couple weeks.  I will be giving you the exact meal plans, training protocols, tips and tricks I used to do it.

**Ladies, I understand you do not want to look like a big ass dude, but it is important for you to eat just as often to keep your metabolism high! Maybe not the 3 baked potatoes for dinner, but you definitely have to eat! Trust me, a girl with muscles is sexy, a girl that looks like a toothpick, not so much. So make sure you eat AND lift weights! –it’s the tried-and-true way to get leaner.

I just wanted to make a quick post for those of you on, or going on, vacation this summer. Often there is no access to a gym, weights, or any of that. So I provided a couple of workouts that will not take up much of your time, but are guaranteed to beat your ass!

Workout #1:

  • Regular Push-ups
  • Diamond Puh-ups
  • Hands Wide Push-ups
  • Declined Push-ups (put your feet up on a bed, chair, side table, etc.)
**The only time you take a rest is when you hit failure (cannot do anymore), then once you can start again, go back into it. Go through each type of push-up for 12 reps, then go back to the top of the circuit for 10 reps of each, cont. for 8 reps, 6 reps, 4 reps, & 2 reps. So, you will go through this push-up circuit 6 times, decreasing your reps by 2 every time.**
Workout #2:
  • Sprints.
**You can do sprints pretty much anywhere outside. All you will need a strait away of about 100 yards. I recommend jogging 10 yards, sprinting 70 yards, jogging the last 20 yards, then walk slowly back to the beginning, and repeat. Do the first 2 at 50 % speed, the next 2 at 75% speed, then run anywhere from 6-10 at 100%. Believe it or not sprints are one of the BEST ab exercises you can do. It will rip up your abs and your legs! I try to do them 2-3 times per week. Good Luck!**
Workout #3:
  • Squat Jumps (30 seconds)
  • Switch Jumps (30 seconds)- Start in a lunge position, jump into the air as high as you can, land in a lunge position with the opposite leg you started with in front. Make sense?
  • Burpees (30 seconds)- http://www.youtube.com/watch?v=PYfNA_lmkHM
  • Rest (30 seconds)
**This is, no doubt, the most difficult circuit. The goal is for you to complete 10 rounds of the 4 steps above! You can rest whenever you need to throughout the whole workout (and you will definitely have to), but make sure to really take that whole time to rest during that “30 seconds of rest.” You are not pacing yourself! If you only complete 2 squat jumps in 30 seconds that is absolutely okay. The idea is to “push hard, then rest hard.” This circuit is made to feel like you literally just got your ass beat by somebody, but when you finish, you will be good for the day! Good luck with this 20 minutes of hell.**
Workout #4:
  • Alternating Lunge (10 each leg)
  • Switch Jumps (10 each leg)- see above
  • Push-ups (until failure)
  • Dips (until failure)- Be creative for what to do dips off of (park bench, a bed, chair, desk, table, etc.). To increse difficulty, try to also elevate feet.
  • Rest (30-45 seconds)
  • Repeat

Almost all college students go to the bars at some time throughout their college careers, or most times, and why wouldn’t they? Going to a bar is a good time! I am always down to go to the bar. I love the social atmosphere, the tunes in the background, all the hunnies (ladies) walking around, and honestly I do like to drink. Most people at Oklahoma State go to the bars on Thursday and Saturday night. So whatever your “bar night” is, whether it is Friday, Saturday, Tuesday, or all days, use these “bar night” tips.

Workout: If you know you are going to go out and drink at night then you should definitely get a heavy workout in. What I do is hit a big ass muscle group such as the chest, back, or legs because when you work those larger muscle groups it produces a higher amount of testosterone. See sample Chest/Back workout below (will take you less than 30 minutes, but it will beat your ass!)

**Do all exercises for 5 minutes STRAIT getting as many reps as you can. You can rest whenever you need to (you WILL have to rest), but do not let any rest last longer than 15 seconds. Even if you have to do 2 reps, rest for 14 seconds, 2 more reps, rest for 14 seconds, etc, that is fine! The goal is to get as many repetitions as you can in 5 minutes.  Use moderate weight for all exercises.**

1) Inclined Dumbbell Bench Press (5 Minutes)

2) Inclined Dumbbell Chest Flies (5 Minutes)

3) One Arm Dumbbell Row- Kneel on flat bench, and rep out as many as you can (2:30 per arm)

4) Seated Cable Row- (5 Minutes)

**It is only 4 exercises, I am aware, but it is really not necessary to stay in the gym for 2 hours, and this circuit is no joke. Good Luck!**

Eating: Whether you eat before you go out, at the bar, or after leaving (See “Late Night Meals”), at some point you will get hungry, and want to eat. Something about alcohol just gives us a craving for food, and food that is greasy as hell, not a grilled chicken salad. What I do is eat before I even go out. I usually cook 2 chicken breasts, asparagus, and some brown rice or a couple baked potatoes. When I eat clean food like that, it helps me build LEAN muscle, and decreases my hunger later that night. Believe me, if you eat all that, you are not going to be hungry later, and you won’t throw up after you drink one beer. Have you ever had a pizza, drank one or two beers, then blew chunks? Funny how that shit happens huh? However, if you do get hungry later that night make sure to watch those bad carbohydrates (bread, chips, etc.). Eat a bacon burger minus the buns, bar nuts, fajitas LOADED with meat, and other protein loaded foods like that.

Drinking: Look, I go to college, I like to have a good time, and I like to drink. I am not going to sit here and bullshit you and say “I watch how much I drink, and limit the number of beers, or gin & tonics I have.” If you want to drink, go for it, but this is where the “workout” tip is important. If you kill a 12-pack, that is a shit load of carbs that can be used to help with muscle building! So make sure you get your workout in! I would workout both the day before, and the day after.

Homework: This is just an extra tip on the side that 99% will pay no attention to. Before you go out, maybe Friday afternoon, try to kill some of your homework so you can enjoy your evening, and your weekend with a little less stress. Do not save it all for Sunday night! I try to do at least one thing Thursday, Friday, and Saturday so I do not have a pile of crap to do Sunday night (see “Sunday Recovery”).

These are just a couple of tips to help you stay fit and feel better throughout the weekend. Good luck and I hope they help you out!