Your “Supplement Saturdays” Primer (6/2/12)

2 06 2012

Good Morning, GymGeeks (Old AND New)

I say that because Twitter has officially blow up.  Over sixty of you have become GymGeeks in the last 48 hours, which I find unbelievably impressive (and I screen for bots, spammers and everything)!  You guys have inspired me to do a few more things over the next few weeks (working on the merchandising as we type).  These would include contests and giveaways, GymGeeks!  So keep an eye out…

star wars, x-wing, death star, nerdy, geek

Battle of Yavin…X-Wings? Death Star? Blown Up? You guys get it…

Also keep an eye out (in a more immediate sense) for my talk about green tea, as well as the super-famous Syntha-6 protein powder.  I’ve been holding out as long as I can to write about it, since I consider it an ace in the hole that EVERYONE should read about, but since you guys are coming here in droves now, I feel the time is right!

Don’t forget to pay it forward and share the love via Twitter and Facebook!

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Your “Tasty Tuesday” Primer (5/29/12)

29 05 2012

Happy “Tasty Tuesday,” GymGeeks!

I don’t know about you guys,  but I’m always on-the-go.  Because of this,  I plan at LEAST three meals ahead of the one that’s coming up.  Perfect example:  knowing I’d be on the road for at least three hours on the way back from Fort Lauderdale to Orlando, I had the perfect plan in place for my lunch, my mid-day snack and my dinner (knowing I had zero food in my fridge, so nothing could spoil while I was out of town).

For that reason,  I actually took a long-winded route using the Florida Turnpike, since the choices at the service stations sure beat the hell out of pulling over at a random exit on I-95 and having the choice of McDonalds, Wendy’s, Burger King or all three at a truck stop.  I was able to run in, grab a turkey wrap from the “healthy choices” kiosk, a bottle of water and get back on the road.  Also, knowing that I’d be going shopping almost the recond I got back into town,  I had one of my homemade protein bars ready so I wouldn’t shop hungry.  This stopped me from taking advantage of the special on a whole turkey sub at the Publix deli and allowed for a more sensible dinner instead of carb loading.

With that in mind,  the posts and tweets today will revolve around how to survive (nutritionally speaking) on-the-go or in a pinch for something to eat.  I have a great recipe (if you want to call it that, since it’s so freakin’ simple) for your mornings, as well as how to survive a vacation.  Having spent the last few days down in South Florida catching a Miami Marlins game, going out to dinner with my parents (not to mention dinner on Friday with my brother & sister), I know I was able to avoid some pitfalls, so I want to share that knowledge with my GymGeeks.

Hope everyone had a great weekend…now let’s get back to work!





Pineapple: The Tropical Muscle Builder

22 05 2012

I’ll let out a little bit of the nerd in me:  I’m a big fan of the (recently cancelled) TV show, “Chuck.”  In the first season, they did a Thanksgiving episode which revolved around the dreaded day-after holiday that we’ve all come to know as “Black Friday.” 

As employees of the Buy More (the fictionalized version of Best Buy), they devised an emergency protocol, where if things go sideways, someone says one…simple…word…(which can be seen at the link below, since YouTube won’t let me embed!)

http://www.youtube.com/watch?v=GZA29AhiP6Y

Little did I know until doing some research into my own diet that this one word…this one fruit…would have so many benefits for building lean muscle mass! 

For starters, a single cup of pineapple contains 50% of your daily requirements of both thiamine and manganese.  These two minerals are responsible for the removal of free radicals that could be detrimental to mitochondria, which we all know from our high school biology class, is the body’s source of energy production.  As GymGeeks, we need every ounce of energy to get a serious workout in!

Another benefit of pineapple in your diet is its ability to aid in digestion of protein.  Thanks to a little-known mineral, bromelain, the body can better digest and break down proteins for consumption in the body.  It has also been studied as an anti-inflammatory, which helps in the recovery phase.

The way I personally get pineapple into my diet is by using a cup of diced bits (by hand, GymGeeks…no canned stuff!) with a cup of non-fat cottage cheese.  This not only gives you something sweet to cut the saltiness of cottage cheese, but it also helps in breaking down the natural casein in the stuff!

Since pineapples are currently in season, you should be able to find it at every supermarket in your area for a good price.  Get out there and cut some up!





Sunday Night Recap

20 05 2012

This week was definitely interesting.  The naming of each day gives TheNerdyGymRat a bit more organization in what stuff gets rolled out and when.  As with any site or blog, consistency is key.  I know I quit reading Gizmodo when they went to a random design and I threaten to quit Facebook every time they change the layout.  GymGeeks deserve better and I’ll make sure to do my part!

Now, here’s what all you newbies missed this week:

  • Mondays will now be known as “Motivational Mondays,” where we’ll come up with a way to get rid of all of your excuses.  This week, we talked about the major guts in a man’s life.
  • Tuesdays are “Tasty Tuesdays!”  This one definitely got the best reception.  We’ll be talking about a muscle building or fat burning food, as well as share a recipe for the week.  We took a break from fish dishes to go with a little chicken stir-fry.
  • Wednesdays are “Workout Wednesdays.”  On these days, you can expect to see ways to spice up your lifting & cardio routines.  Abs and Tabata training were on the agenda this week.  I sure as hell used Tabata before volunteering at Orlando Beer Fest last night.  In four minutes, I was sweating like a mad man!
  • Thursdays…well…let’s just call them “Friday Eve Fit Tips.”  On Thursday,  pay close attention to Twitter and Facebook for some great tips on nutrition, fitness, workouts and just an overall healthy lifestyle.  It also frees us up for the quite-popular “Gym Pet Peeves.”  Hopefully you’re not the meathead that I talked about this week.
  • Fridays will be “Fun Shit Fridays,” where I’ll have interviews with professionals in the fitness industry, as well as some reviews of items and news in the sports technology department.  The Under Armour E39 caught my eye, so I wanted to share it with my GymGeeks!
  • Saturdays are going to be all about supplements!  I reviewed GNC’s “Re-Feed” (which, if Twitter is any indication, GNC loved seeing).
  • Which brings us to today, “Serenity Sunday.”  For most people, this is the “rest day” in their workout/diet regiments.  It’ll definitely have a laid-back vibe, where I’ll share a playlist or even fun things you can do on your day off from the gym.

I also want to take a second to thank everyone that’s been reading here, following over at Twitter and liking the Facebook page.  For something I started up on a whim three weeks about, you guys have been a phenomenal group.  I think a healthy lifestyle is something that needs addressing and I hope I’m helping.  I know I hated being talked at in a way where I felt I was being preached to.  I wish something like this existed when I was 240 lbs., so this is my way of paying it forward.  I can only hope you all do the same 🙂

Now get some rest…we start all over again tomorrow!

Jonathan





Tabata Training: Guaranteed to Kick Your…

16 05 2012

Last week, we went into a bit of detail about High Intensity Interval Training (HIIT).  For those who are newly-minted GymGeeks,  essentially it’s intervals of high-intensity cardio for a short spurt, followed by medium-intensity for longer periods (only to return BACK to a level of high-intensity).  Intensity can be measured either by speed, resistance or both!

Today, we’re going to measure it in terms of time…

Tabata training is something I discovered a few years ago just reading and researching.  Having tried it, I can say with absolute certainty that THIS is the most efficient way to get your butt kicked in the gym and ignite that metabolism.

Created by Izumi Tabata, the concept is to do as much activity in 20 second spurts, followed by 10 seconds of rest, then repeated for eight rounds.  This is the opposite of normal HIIT, which has a prescription of “rest” (in the form of moderate cardio) of double to time of the high-intensity activity.

Most Tabata training plans are only 4 minutes long.  This means you GymGeeks complaining about a lack of time are out of excuses!  More importantly, the only thing you ABSOLUTELY need is a timer!  Timing your rounds is essential to get the full effect of Tabata.

The activity can always vary.  For example, one round can be push-ups, while another can be chair dips, followed by pull-ups.  I dig the versatility of routines, since it causes muscle confusion (probably getting sick of me saying that by now…but it’s a big deal!).

Here’s an example workout video for you guys to check out.  Has anyone tried Tabata before?  I’d love to hear a GymGeek’s experience with it!





Ginger: The Fat Incinerator!

15 05 2012

And you probably thought I was going to talk about the chili powder in the Chicken Stir Fry recipe

A study was recently done at Columbia University, in which ten men consumed 2g of ginger powder dissolved in hot water with their breakfast.  The study showed that the men who consumed the powder had lower levels of hunger, lower amounts of food consumption and higher levels of fullness versus those who did not consume the 2g of ginger powder.

The study also showed a natural thermogenesis in the body, which means it could be linked to weight management.  Translation: it is a natural thermogenic and not some pill chock full of caffeine and other random junk that’s not FDA-approved!

Aside from the stir fry from this week’s recipe, you can also use ginger with sushi (or sashimi, if you’re going low carb), in curry or really any sort of meal that you want to add a little extra spice to.  I suggest buying it in root form and dicing or grating it up yourself, as opposed to in powder form.

Between ginger and the capsaicin found in chili powder and hot peppers, your metabolism will be through the roof.  If you’re looking for a little help losing weight, these aren’t bad (natural) ways of helping, so pile it on!





Playlist of The Day (5/5/12)

11 05 2012

Happy Friday, GymGeeks!

Today is a big day for yours truly: Week 4 of Phase 1 in Jim Stoppani’s “Shortcut To Size” program is in the books!  There is nothing quite like squatting 300 lbs. four times, stopping for a 15 second count, THEN going for another three reps to burn out.  Only proves I’m ready for more in four weeks!

I’m really digging the concept, too!  By next week, you go BACK to 12-15 reps per set, but you’ll have physically (and mentally) prepared yourself for more weight.  As long as you’re following the diet plan (remember, 80% of fitness is the diet), you’ll definitely see gains.  I sure as hell have!  I’d show the results after four weeks, but I don’t want to be one of “those guys” who puts up camera phone pictures.  Looks cheesy to me.

Now, because of the intensity of the workout today, I stuck with the same leg playlist as last week.  A ton of nu-metal (hey, I was in middle school when this stuff was popular!) and a classic warm-up with AC/DC:

So what’s going into YOUR ears, this morning, GymGeeks?  Tweet, comment on Facebook or even leave a comment!  I’m always open to new music!

Jonathan








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