No long post today, just a few pointers for the start to 2013 regarding New Year Resolutions.

Seriously. Brace Yourselves.

If you’re a regular gym goer, be patient.  Every year, the month of January turns the gym into a mad house;  What’s especially frustrating is watching people take up equipment and knowing that you’ll only see them during the month of January.  If you’re an impatient person, now is the time to hone your skills and become patient, especially if you have a training day scheduled for the first of the year.  (As we do. . .  I try to plan maintenance weeks around the beginning of the year, but this year it didn’t line up.)

If you’re one of the “New Year Resolution Gym Members,” don’t be.  A healthy lifestyle is just that–  A lifestyle.  Resolving to go the gym all year “as my next year resolution” won’t cut it, nor will creating a resolution simply from pressure by others;  The desire to change has to be present, otherwise you’ll only ever know the gym during January.

If you are making health, fitness, nutrition, or all of the above a part of your new year resolutions, be realistic.  I’ve read countless articles about the reason resolutions fail, and in most cases, it’s because unrealistic resolutions were decided on.  Start small, and allow your goals to evolve as you reach certain benchmarks, or stick with it long enough.  Everything in life can be looked at as a staircase;  You can try to jump from the floor to the sixth step, but failure is very likely. . .  It’s best to look at the path ahead and take it one step at a time.  (Even if your resolutions have nothing to with health or fitness, that still applies!)

Regarding my health / fitness goals, I only really have two, and both are within my grasp since I’ve been working toward them for some time:  The first is to finally deadlift four plates (405 lbs. 1 X 5);  I’ve been working on this for over a year and am at 395 lbs. currently.  My second goal is to continue on the path I’m on and compete in a natural physique competition this summer.

We just survived the “Apocalypse,” so let’s make 2013 a great year!

Filed under: Body Building, Fitness, Health, Personal by DeVinePhysiques
No Comments »

I wanted to take a little time today to debunk a major myth among women. Women shouldn’t do heavy weight lifting. For some reason as a society we have trained ourselves to think that it is just fine for men to lift heavy in the gym, but that women should only lift light weights and do more reps of the exercise.

Women have a fear that if they start to lift heavy they will get huge and bulky muscle, this is only a concern if that woman is taking steroids. The female body doesn’t produce enough testosterone to build muscle like that. All that will happen when a woman lifts heavy is that she will start to build some muscle  burn more fat, and look leaner and more toned.

I recently told another lady how much weight I can deadlift (195lbs) and her response was hysterical to me. She said “lifting weight that is heavier than you can’t be good for your body.” I am not sure how she even decided that in her head because I can see absolutely no reason that could possibly be bad for you. If you train with correct posture and know how lifting heavy will never hurt you.

I can’t even begin to describe how much my body has changed for the good since I really started lifting heavy. I look better, I feel confident in my abilities and my appearance, and I know that I can handle anything that comes my way physically.

If you are a woman, do yourself a favor… start lifting heavier weights. You won’t believe how quickly your body will transform and how much stronger you will become.

If you do it right you will only gain benefits!

Filed under: Body Building, Fitness, Fitness Myths, Health by DeVinePhysiques
No Comments »

The title of this post may seem counter intuitive to what you’ve heard, but most of what you’re told is actually wrong when it comes to dietary fat.  It’s worth noting that we’ve been planning on writing this article for sometime, but what made it a reality was this article, which we will refute at the end of this post.

Let’s start with what Dietary Fat is.  Fat is a high energy (Meaning high calorie) macro nutrient that is essential for proper body development and functioning.  In terms of energy content, the other two macro nutrients (Carbohydrates and Protein) offer 4 calories per gram, whereas Dietary Fat is 9 calories per gram;  This means that foods higher in dietary fat typically have a higher calorie count.  Dietary fat is also where you get your “EFAs,” or Essential Fatty Acids from.  (Remember, an “Essential Nutrient” is one that your body can’t manufacture on it’s own but needs to function)  Dietary Fats are often divided into two categories depending on their state at room temperature:  Fats that are a liquid form at room temperature are often referred to as “oils,” whereas fats in solid form at room temperature are usually referred to as “fats.”  Further, fats are also separated into camps based on their source:  Animal fats (Fish oil, butter, milk, etc.) or plant based fats. (Peanut butter, nuts, avocado, etc.)  Fats can further be broken down into Unsaturated, Saturated, and Trans fats, which we’ll discuss briefly toward the end.

So why do I need dietary fat?  Well, to start, “Vitamins A, D, E, and K are all fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats.”  While you may get those vitamins from sources without fat (such as a multivitamin), your body needs dietary fat to put them to use.  Dietary fat also helps maintain balanced hormone levels, and in absence can lead to decreased testosterone levels.  (Take note!  You need testosterone to build and maintain muscle.)  Dietary fat is very slowly absorbed in your body, which helps keep you feeling full longer, and brings down the glycemic load of accompanying foods since they can’t be easily turned into glucose in your body in the presence of fat.  Dietary fat also helps to maintain healthy skin and hair, promotes healthy cell function, and is (of course) the source of essential fatty acids, which your body needs to function properly.  There are many other benefits that have been discovered in other studies, but the aforementioned are all concrete.

Important note for some:  If you’re on a low carb (or no carb) diet, Dietary Fat is essential, as this will be your fuel source when your body enters ketosis.  This is why all ketogenic diets are high fat diets.

So really, eating really low fat is dangerous for you.

I was told that I should eat a low fat diet–  Why are you telling me I need dietary fat?  If you notice, throughout the course of this article, I try to always refer to fat as “dietary fat,” and it’s because there needs to be a distinction.  At some point, someone looked at the word “fat” on a nutrition label and decided that must be what makes people fat, when really, the opposite is true.  At the end of the day, weight gain is dictated by simple math–  If you eat more calories than you burn, your body will increase in weight;  Fat intake has nothing to do with gaining fat.  There is a macro nutrient responsible for fat gain specifically, and it’s not fat;  Carbohydrates, specifically simple carbs, or high GI carbs, will cause a spike in blood sugar, which will produce an insulin response, which will thus lead to fat storage.  When it comes down to it, if you’re trying to lose weight, it’s better to eat a low carb diet, as carbs are specifically responsible for gaining fat.  (Or you can go full on ketogenic with carb cycling, which will actually make your body burn dietary fat, and body fat, for fuel.)

Fat has a bad reputation simply because of the name.

Many nutritionists agree that peanut butter will cause World War III

When it comes down to it, the only fats you should completely avoid are trans fats.  Unsaturated Fats (both “Polyunsaturated and Monounsaturated) are great for you, and Saturated Fats are in a weird limbo right now–  For a long time it’s been thought that they’re bad for you, only to be consumed in moderation, but recent research has shown that the adverse effects of saturated fats are only of danger in extremely overweight / obese people, if at all.  (My thoughts on saturated fats:  I would advise everyone to make their own decisions based on their own research.  I don’t eat any of the biggest offender foods, so I don’t stress about it too much.  Big offenders:  Cheese, Milk, Ice Cream, Butter.)

So, about that article I mentioned in the opening. . .  Their claim is that to lose weight, just cut the fat out of your day.  What they see is a correlation between weight loss and food substitution–  The people who ate diets with dietary fat were over eating, plain and simple.  The people who ate lower fat diets, or substituted fats for carbs were eating below their TDEE, which would lead to weight loss no matter the macro nutrient breakdown.  The problem isn’t the dietary fat–  It’s how many calories they were consuming, and while it’s true that simple substitution can put you on the road toward a possibly “healthier” and thinner you, remember:  First and foremost, one must concern themselves with how many calories they’re consuming in a day.  In the end, we’ll leave you with this quote from the Harvard School of Public Health: “Detailed research—much of it done at Harvard—shows that the total amount of fat in the diet isn’t really linked with weight or disease.“

Filed under: Nutrition by DeVinePhysiques
No Comments »

What is the purpose of a weight belt?  I think that may be the easiest question I ask throughout the course of this article.  Everyone can agree that a weight belt is used to prevent injury, right?  Do you know how a weight belt prevents injury?  I’ll admit, when I first purchased my weight belt, I had no idea how it really worked, or why I should choose a particular belt over a different one.  So, I chose one that looked like it provided plenty of back support.

This looks. . . Supportive. I think.

I’m about to tell you that you probably don’t know the main purpose of a weight belt.  There are two ways that your weight belt prevents injury.  Somewhere along the way, people stopped understanding the mechanics of the body while lifting;  Instead, people focus only on the secondary method of injury prevention that the belt offers  (And even then, people don’t use it properly / know what’s going on);  This, incidentally, is not nearly as important, or employed nearly as often.

Think about it. . .  When you look at a weight belt, most of the time, the backside of the belt is larger than the rest of the belt.  In reality, though, I would be better off wearing my weight belt backward.

Why is this?  How can we be so wrong about weight belts?  Well, here’s how it actually works, and to demonstrate, we’ll talk about a hypothetical dead lift.  You approach the bar, and put your weight belt on and make sure it is strapped ultra tight;  It should also be strapped across your “gut,” not below it. You take a deep breath and flex your abs, pushing your abs hard against the weight belt.  You then perform your lift, and when finished, immediately unstrap your belt.

Let’s deconstruct that.  The belt needs to be strapped ultra tight, and (specifically) across your gut because that is how it works.  The weight belt helps to brace your back internally.

Internally!?  What does that mean?  Basically, you need to support your lower back by increasing “Intra-Abdominal Pressure.” (IAP)  During your lift, by increasing the pressure inside your abdominal cavity, you’re putting immense support in front of your lower back.  By bracing your lower back from the font, you’re deflecting strain from your Erector Spinae, which would otherwise be unsupported.  In addition, an increase in IAP helps decrease lower back compression, which some people may experience during heavy lifting.

That is the main purpose of a weight belt–  It gives your abs something to push against in order to dramatically increase your IAP, in addition to physically compressing the contents of the abdominal cavity, thus also increasing IAP. (It’s for this reason that, if a belt is worn properly, which is really tight, you shouldn’t wear it for extended periods, and typically, will need to take it off [or loosen it] directly after your lift.)

If all of that seemed a bit wordy, here’s a sentence from one of my sources: “In a nutshell, a lifting belt provides a wall for your abs to push against.” – Matt Biss

So, what is the secondary method of injury prevention?  Well, a proper weight belt will be the same width all the way around, made of a very rigid material (such as leather), and ideally 3 – 4 inches wide.  When worn over your stomach in the proper fashion, this will create a sort of rigid cage that will keep you from hyper extending your back by connecting your ribcage to your hips.  This is only really necessary with overhead lifts and overhead squats, as the load above you can cause you to bend or twist in a way that could cause injury if you’re not in complete control through the lift.

When should weight belts be worn?  Well, when you look around your gym, I’m sure you’ll see some crazy people using them for Bicep Curls, Bench Presses, and other exercises, but the list of exercises where it will do any good is very small:  Squats (and all squat variations), Good Mornings, Deadlifts, and Military Press.  That’s about it.  If you’re wearing it during any other exercise, you’re just showing people that you don’t know what you’re doing, and you can’t claim ignorance now that you’ve read this article.  You’re welcome.

Filed under: Body Building, Fitness by DeVinePhysiques
2 Comments »

I wrote a personal blog about working on finding happiness and appreciation for the body I have. I work really hard for my body and should be proud of how far I have come. If you want to read more… which you should click the link below!

Alissa’s Blog

Filed under: Uncategorized by DeVinePhysiques
No Comments »

We’ve done a few vlogs before, but this is our first joint vlog.  Enjoy!  (And be sure to watch it all the way through!)

Remember, treat people how you would love to be treated in return, and respect lifestyle choices!

And on a technical note, we’re sorry about the lighting.  We swear we really are semi-professional filmmakers!

Filed under: Health, Nutrition, Personal by DeVinePhysiques
No Comments »

Someday I will look like this!

Lately I have been feeling a little lack luster. Things are not moving along as quickly as I had hoped for my acting career or my body. I was getting low when Gabe reminded me that “like attracts like.”

I was astounded how easily I had forgotten this simple little message. What energy we put out is what comes back to us. If we refuse to get down when things aren’t going our way then eventually things in the environment will pick up to match our positive attitude. This is true for most everything in life, but especially for our fitness goals.

When we get low on ourselves we usually don’t push ourselves as hard as we could at the gym, we make excuses to eat all that comfort foods, and worst of all we produce too much cortisol which definitely does not help with losing fat.

The only way to change something, your body included, is to first believe that you can and then to work and work and work until you do achieve it. I am not where I want to be physically, I actually still have a ways to go, but I have come so far from where I started and if I maintain a positive outlook then not only will I continue to push myself but I will actually learn to love myself along the way. With a positive attitude I can see and acknowledge how far I have come and see how great I look while on the way to my goal.

Staying positive seems like a lot of work, but it is actually way more work to muster up happiness from a low depression. Let’s focus on the good and bring more of that into our lives and into our bodies!

Filed under: Motivation, Quotes by DeVinePhysiques
No Comments »

Every so often, I read an article, or see a post somewhere with information that is either wrong, misleading, or entirely dependent on your goals.  Alissa and I constantly have to preface statements and new ideas with “For my goals,” because all of us want to achieve something different.  I’m looking to get to a certain level of muscularity, and plan to maintain 7 – 8% body fat.  In stark contrast, Alissa is also looking for a level of muscularity (significantly less than mine, which makes good sense), and is looking to maintain 18% body fat.  So, because of this, even though we workout together, and cook together, almost everything about our programs is different.  This is important, because a lot of the time, you will read “tips” or “guides,” they usually don’t define who the tips are for.  So, here’s a breakdown, and my thoughts, on an article I read called “10 Rules of Good Nutrition.”

Rule #1: Never Skip Breakfast.  We actually firmly believed in this idea until we discovered carbohydrate backloading.  In the plan, John Kiefer recommends either a late breakfast, or skipping it all together.  (Mostly relevant if you eat carbs for breakfast)  He’s not just throwing that out there for the sake of saying so, though. . .  Based on what your body is doing hormonally (Specifically in regard to Cortisol), your body is actually primed to burn body fat for fuel in the morning, and eating will reverse this.  The alternative:  Eat a breakfast with no carbs–  Carbs will reverse the fat burning state, protein and fats won’t;  Also, carbs will likely produce an insulin response, which will prime your body for fat storage all day.

New slogan: “The breakfast for fat storage!”

Rule #2:  Eat Every 3 to 4 Hours!  Yeah, we eat every two, and I fully support this.  Not only does it keep you full throughout the day, but it does keep your metabolism chugging along–  Just be careful.  If every 2 – 3 hours you’re having high GI carbs, you will be priming your body for fat storage all day, giving your body no choice but to eat muscle for fuel.  Choose low GI carbs, nuts, proteins, etc.

Rule #3: Always Eat a Carbohydrate with a Protein!  I agree with this–  I never recommend eating carbs alone.  If you group carbs with fats or proteins, it lessens the effects, if any, the meal will have on blood sugar, thus preventing an insulin response.  Here is a part I don’t agree with, though:  They point out that the RDA for woman under 140 lbs. is 50g of protein.  Our current macro nutrient RDAs are severely messed up, and are not optimal for healthy, fit bodies.  I recommend everyone eat at least one gram of protein per pound of lean body mass, as this is an accepted standard in bodybuilding.  (For the record, there are numerous studies that have been done regarding protein intake, and we plan on doing an entire post on the subject.  For now, I would point you to a very credible 2011 study that says .82g / lb. body weight)

Rule #4:  Double Your Fiber!  Do it!  Fiber is great for your digestive system, and because of how your body digests fiber, it doesn’t count toward your net carbs for the day.  Plus, fiber comes from great sources, like Almonds / Nuts, Vegetables, Whole Grains, etc.  For the record, the RDA (Recommended Daily Allowance / Intake) is between 25g and 35g of fiber a day, and I highly recommend having at least 20g.

Rule #5:  Trim the Fat From Your Diet!  This, I don’t agree with.  Fat, as a macro nutrient, has a bad reputation for no reason.  A lot of people think, “A low fat diet means I won’t gain fat!”  Well, that’s 100% wrong.  Carbohydrates are the macro nutrient most responsible for fat storage;  And on top of that, low fat alternatives to typically have high fat foods often have an insane amount of added sugar.  A great example?  Look at low fat peanut butter.

What’s supposed to be a decent protein source that keeps you full and has a glycemic load of zero can now affect your blood sugar and make you hungrier. Great job!  (For those who don’t have the nutrition facts memorized, sugar free peanut butter has half of the calories, twice as many carbs, and half the protein.  The fat content is lower, though.

That stuff is terrible for you, and at the end of the day, the increase in sugar consumption will lead to fat gain over consumption of dietary fat.  Plus, because fat takes a while for your body to digest, you can effectively make something that’s High GI have less of an impact on blood sugar. . . On top of all of that, if your Carb Backloading, Carb Cycling, or doing Carb Nite, you’re converting your body’s energy source to dietary and body fat.

Just limit your trans fat and saturated fat intake–  Unsaturated fats are good, while saturated fat needs to be limited.  (As a side note, though, higher fat foods typically have more calories, so you do need to be careful with fat consumption.)

Rule #6:  Eat Your Vegetables!  Seriously.  Eat as many as you can.  Most cruciferous vegetables (Broccoli, Cauliflower, Kale, etc.) have great cortisol blocking properties, too.  (Cortisol, a stress hormone, can promote fat storage and prevent your body from oxidizing fat for fuel.)

Rule #7: Get Your Vitamins and Minerals from Food, not Pills!  No way.  This is something I can’t agree with at all.  I wish I still had the source, but I once read that only 10% of the world population gets all of their micro nutrients from food sources.  Here’s my stance:  A good multivitamin is a supplement;  A supplement is meant to supplement a healthy diet with the micro nutrients that may be lacking.  Of course you should try and eat as healthy as possible, consume as many micro nutrients through food as possible, but you should always take a good multi too.  (I do realize that the author of the article admits to using a multi, and even recommends one, but I can’t agree with the way the “Rule” is stated.)

Rule #8:  Drink 8 – 10 Glasses of Water a Day!  Yes.  Drink more, even.

Rule #9:  Consume Minimum Amounts of Sugar, Salt, Caffeine, and Alcohol!  I agree with all three of this, except for the Caffeine, and I’ll be honest, this is purely subjective.  Every month, another study comes out either for, or against coffee consumption;  At the end of the day, I love coffee, and you will have to make up your own mind about it.  Caffeine, as a stimulant, is also a great metabolism booster, and can be found in many other sources outside of coffee, like green tea, a popular “Weight loss” supplement.  As far as limiting Sugar and Alcohol, these are topics we’ve definitely discussed here before;  Salt is something else to watch, as high sodium intake with a sedentary lifestyle can lead to high blood pressure.  (It’s worth noting that a lot of different factors go into this, though.)

Rule #10:  Never go on a Fad Diet!  I 100% agree, and I agree with the reason listed:  Fad diets give you a finish line, when health and nutrition are, and should always remain lifelong lifestyle choices.  We even wrote a post about it.

Filed under: Body Building, Fitness, Health, Nutrition by DeVinePhysiques
No Comments »

We’re bringing you this bonus post this week because this past weekend was the biggest weekend in Professional Bodybuilding. . .  Joe Weider’s “Mr. Olympia” Competition.  This is where the top bodybuilders that compete year round take the stage for the most prestigious title in bodybuilding: To be crowned “Mr. Olympia.”  So, in case you’re wondering who won, it was Phil Heath.  There are also other main events in addition, including four women’s events, such as the Ms. Olympia, Fitness Olympia, Figure Olympia, and Bikini Olympia.  In that order, they go from the most intense event (Ms. Olympia) down to the least intense (Bikini Olympia), which is still incredibly intense and takes plenty of work.

The winners of 5 / 6 categories: Fitness Olympia, Figure Olympia, Bikini Olympia, Mr. Olympia (pictured second from left), and 212 Showdown (A second male category).

On a slightly related note, I often use the phrase “Natural Bodybuilder” when referring to my hobby because I don’t want to be compared to our modern day competitors–  Even the physiques that are visually appealing are much larger than I ever want to be.  Let me explain. . .

There’s terminology occasionally thrown around in bodybuilding that describes the different “aesthetics” of bodybuilders–  These also coincide with “eras.”  While I respect the hard work that modern era, or “X Aesthetic” bodybuilders, put in to their training and nutrition, I don’t appreciate the overall aesthetic of their body.  They look overly muscular to me;  However, “Y Aesthetic” bodybuilders (Also known as the “Golden Era”) have a much more appealing body.  While I never plan to get anywhere near that size, I can appreciate both the hard work, and the aesthetic of the bodies from the “Golden Era.”  For a visual example:

A show of Olympia “Dynasties” through the years.

And of course, another reason I refer to myself as “natural,” is because Alissa and I only take natural supplements;  We also don’t take anything that is a banned substance as defined by the USADA, and / or the International Natural Bodybuilding Association.  For the sake of disclosure, we would like to point out that the International Federation of Bodybuilding and Fitness does have an anti-doping policy.

Regardless, congratulations to everyone who competed at the Olympia, and to those who didn’t place as well as they wanted, remember: “Without sports, there is no ‘next year.'”

Filed under: Body Building by DeVinePhysiques
No Comments »

It was about a year and a half ago that I started hearing a lot of buzz about barefoot running.  A lot of people that adhere to a paleo lifestyle were praising them because of the supposed “natural” running they allowed for–  I just thought they made you look funny.

I bet these get all the ladies.

I tried them on, though, and realized there was something to them.  The first pair I tried on was the original style of “Fila Skeletoes.”  I was amazed by how comfortable they felt;  While that’s completely subjective, I found most people were put off by their appearance at first, but then loved them when they tried them on.  Now, the original style really only has one practical use as far as I’m concerned, and that’s for weight lifting.  Next, I tried on a pair of the running variety, and I definitely fell in love with these–  It also helped that I was in need of a new pair of running shoes.

Alissa finally admitted that she’s not embarrassed to be seen with me in these!

So, what are the benefits people always claim?  First, is that it’s more “natural.”  I put “natural” in quotes because at this point in human evolutionary history, I’m sure running in shoes is more natural.  The next reason I’ll hear is that they’re a better workout for you because the movement engages more muscles.  This has been addressed in numerous essays that try and either prove, or debunk it.  There is no real definitive explanation, but there is an argument for both sides:

One camp says that the barefoot running shoes provide a better workout because it engages more muscles throughout your lower body to keep you stable and running with less support and a “natural” gait.  The other side says that running shoes, specifically the non ultra lightweight running shoes provide a better workout (metabolically speaking), because of the added weight and the additional force needed to keep your pace up with a heavier shoe.  Either way, honestly, it didn’t matter to me.  I bought them for 2 reasons:  They look kind of wacky, and I’m often drawn to things of this nature;  And they’re really, really comfortable.

Okay, so what is it like to run in them?  When I first started reading about the barefoot running phenomenon, I heard a lot of people say it takes some getting used to.  In the essays that would describe the benefits and / or drawbacks of barefoot running shoes, they always mentioned a sort of break in period where your body adapts to running in a “natural” movement.  My first few times running with my Skeletoes was doing HIIT on a treadmill, and I didn’t notice much of a difference.  It took a few minutes to get used to the feeling of running in them, but in terms of having to adjust my gait or being additionally sore, I didn’t experience any of that.

Then came time to do sprints and extended period running outside.  This is where it made an insane difference, but again, not in actually running. . .  It was later that day, and the next day where I noticed why people mention the enhanced muscle engagement.  Normally after running, my legs will be decently sore–  The usual “DOMS”  (Delay Onset Muscle Soreness) that occurs the next day and keeps my calves tight, and sometimes makes my quads and hamstrings sore.  Not this time. . .  The tops of my feet hurt in a way I had never felt;  My ankles throbbed with every step I took.  My shins were sort, my calves were tight and my glutes wanted to give up.  On top of all of that, my quads and hamstrings were a bit sore. . .  But, while running, my feet were very comfortable.

So, they were right. . .  There is a bit of  a break in period, and eventually, my feet will revert to running in these without any unusual soreness.  In the end, I love my new running shoes, but they’re not for everyone.  Start off by trying them on at a shoe store, and if you really love them, I definitely recommend them–  You’re not limited to Fila Skeletoes, either.  There are a lot of options out there, the most popular being Vibram “Five Fingers.”

Filed under: Fitness by DeVinePhysiques
No Comments »