Tom Daley's Daily Workout

Olympic Swimmer Tom Daley enjoys his daily workouts.  My only question is...  Why put on shorts if you're going to take them off anyway, right?  Calm down you gay boys, it's just Tom Daley.

The Scientific 7-Minute Workout

Here you go.  A Scientific 7-minute Workout - so you have no excuse.  I think we all can find 7 minutes out of 1,440 in a day, right?

"The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10... Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done. "

Courtesy of The New York Times, an article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science. 

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Do Your Squats - It Will Show

Just in case you didn't know.  Doing squats on a daily basis, every other day, or once a week will strengthen your body in more ways than one.  

Look at all the major muscle groups your body is working when you do squats.

Image courtesy of Houston Trainers

The Right Way To Do A Leg Workout

This post is for those guys who go to the gym and workout their legs regularly.  Now, granted, I think I have some nice legs and work them out every Tuesday and Thursday, but they sure as hell don't look like this. LOL.

 via WOW - James St. James

Fat Chance

Oh Steven, Oh Steven

Vampire Diarie's most gorgeous guy, Steven R McQueen takes his dog for a run, and he looks absolutely fine doing it.

 

 

What Keeps a Gay Man in Shape?

FEAR!

Yep, and "this is brought about because gay men are afraid that they will be alone for the rest of their lives. If a gay man is not "serving body" while competing to find a trick or boyfriend in one of the more muscle-bound climates of gay culture, he will be sorely shut out. That is why gay men don't get fat, because if they don't have pecs, guns, and glutes, they're going home alone." - Brian Moylan on Simon Doonan's new book, "Gay Men Don't Get Fat".

Moylan goes on to say there are three things a gay man wants; to get buff, married, and stay buff.  And the reason?  Threesomes!  

He says "there are countless committed gay couples out there who like to either play on the side or invite guest stars into their beds. And you're not going to get any A-list guest stars if you're giving D-list torso with a four-star gut. Yes, gay men go to the gym to stay competitive, but since the man-eating marathon doesn't end after marriage, they just keep on competing and competing until death do they part."

While this is not the case for many gay couples, Moylan did write some very interesting points in his Gawker article.  The Instinct article left out a majority of what Brian had to say, but that sure didn't keep Instinct commenters from posting harsh comments about him.

Health & Fitness: The Spartacus Workout

So how do you get your body to look like the characters/actors in Spartacus? How about by advertising on Facebook that you can have your body look like a gladiator in no time?  That's exactly where this workout is derived from. A forum titled SPARTACUS BLOOD AND SAND outlines the Spartacus workout. 

I have included the workout in my blog, so get to it, what are you waiting for? 

This cutting-edge circuit routine will strip away fat and define every muscle in your body.

To create the Spartacus workout, we chose 10 exercises that collectively work every part of your body, and then placed each at a 60-second station, in order to challenge your heart and lungs as well as your muscles. The final product: A high-intensity circuit that’s designed to burn away fat, define your chest, abs, and arms, and send your fitness levels soaring. So you’ll sculpt a lean, athletic-looking body—while getting in the best shape of your life.

Directions
Do The Spartacus Workout 3 days a week. You can either use the routine as your primary weight workout, or if you’re already in great shape, you can use it as a “cardio” workout on the days between your regular weight workouts.

Perform the Spartacus Workout as a circuit, doing one set of each exercise—or “station” in succession. Each station in the circuit lasts for 60 seconds. Do as many reps as you can in that duration (with perfect form), then move on to the next station in the circuit. Give yourself 15 seconds to transition between stations, and rest for 2 minutes after you’ve done one circuit of all 10 exercises. Then repeat 2 times. If you can’t go for the entire minute on an exercise, go as long as you can, rest for a few seconds, then go again until your time at that station is up. This will allow you to customize the workout to your current fitness level. Also, if using weights makes some exercises too difficult, simply perform the same movement without holding the dumbbells.

Station 1: Goblet Squat

Grab a dumbbell and hold it vertically in front of your chest, with your feet slightly wider than shoulder-width apart [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push yourself back up to the start. If that’s too hard, do a bodyweight squat instead.

Tip: Lower your hips as deep as you can.

Station 2: Mountain Climber

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles [A]. Without allowing your lower-back posture to change, lift your foot off the floor and slowly raise your knee toward your chest [B]. Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.

Tip: Lift your leg as if you’re climbing a mountain.

Station 3: Single-Arm Dumbbell Swing

Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. Keeping your lower back slightly arched, bend at your hips and knees and swing the dumbbell between your legs [A]. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to shoulder level as you rise to standing position. Now swing the weight back and forth. At the 30-second mark, switch arms.

 Tip: Use momentum to swing your arm up.

You'll be looking like these boys in no time...