5 of the stupidest diseases you can develop at the gym - We Are The Mighty
MIGHTY FIT

5 of the stupidest diseases you can develop at the gym

Ladies and gentlemen, for years, we’ve noticed an ongoing problem that occurs when certain people at the gym are looking for a little extra attention. After completing just a few repetitions of a weighted exercise, gym-goers develop horrible douchebag diseases that, over time, become harder to reverse.

If you know anyone who suffers from these or similar ailments, please contact a gym professional for immediate treatment.


ILS, or Invisible Lat Syndrome

This severe ailment is considered by many to be one of the worst physical deformities of all time. If you’ve ever seen an average guy walk around the gym looking like he’s got invisible braces holding up his arms, then you’re probably witnessing a terrible case of “invisible lat syndrome.”

Don’t despair. Due to recent scientific breakthroughs, there is a cure. It takes several back workouts and lots of clean protein to treat this heartbreaking disease.

Loud-gruntilitis

You know those people who grunt and scream thinking that it’ll make them stronger? Well, it’s not their fault. They could have contracted “loud gruntilitis” without knowing it.

Unfortunately, the only way to combat this illness is by not being a complete douche and seeking attention, according to gym scientists.

Salesmanella

When people go to the gym, they typically want to mind their own business, get a solid workout, and move on with their day. However, it’s possible that other gym-goers have a secondary agenda, and that’s to sell you a product without the gym’s permission.

These awful salesmen will bother the hell out you and, over time, they’ll constantly check in to see if you’ve changed your mind about purchasing their “great-tasting supplements.” It’s a horrible affliction.

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Non-wipeth the benchitis

Those who suffer from “non-wipeth the benchitis” fail to clean their sweat from benches after they’ve used them. These nasty beasts want to spread their bodily fluids all over the place, especially on the gym equipment once they’re finished with a machine.

If you’ve got this disease, you’re in luck, because we’ve embedded the cure. Below is a simple video tutorial on how to clean machines after you’ve completed your workout.

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Dropeth-the-loadeth, aka Egoitis

Now, frequent gym-goers respect the other patrons who don’t treat the gym like an imaginary weightlifting competition. However, some people still try to show off with the weights by dropping them on the floor after a rep, causing a loud bang.

Those who do this have contracted “dropeth-the-loadeth,” also known as Egoitis. It’s caused by a lifetime of trying to hide some kind of inadequacy and might lead to injury down the line.

MIGHTY FIT

This is what happens to the body when troops take steroids

In 1939, German scientist Adolf Butenandt was awarded the Nobel Prize in Chemistry for his work in documenting how hormones transfer signals between the body’s cells and organs to regulate bodily functions. His discoveries were revolutionary, paving the way for many of today’s medical necessities, including birth control and steroids.

These same scientific revelations lead, eventually, to the creation of anabolic steroids. Today, the business of manufacturing and selling synthetic testosterone is massive — and highly illegal.


5 of the stupidest diseases you can develop at the gym
Nobel Prize winner and German scientist Adolf Butenandt.

Although the military is considered a team environment, if you’re looking for a promotion, it’s ultimately up to you to work extremely hard to stand out among your peers. Some troops who want to gain a physical edge on their fellow brothers-in-arms, however, turn to various types of anabolic steroids to, hopefully, more quickly achieve their goals. Not only is this illegal, it’s also potentially dangerous.

Unfortunately, finding a vial testosterone, especially on a military installation, is pretty easy and young troops don’t mind trying out the fabricated hormone in hopes it’ll make them jacked. The majority of service members who take the mass-building substance, however, usually don’t understand what it does to the body.

Note: This is a basic overview of how anabolic steroids affect the human body. As always, do your own research.

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When a soldier trains, their natural testosterone levels drop dramatically as the body releases other hormones, called glucocorticoids, which helps reduce inflammation. However, glucocorticoids have a secondary effect of sending your body into a catabolic state.

Being in a catabolic state means your muscle tissue is breaking down. During that state, steroids affect hormonal imbalance in two different ways. First, they replenish testosterone levels, which hastens muscle repair. Secondly, they’re known to block the glucocorticoids from breaking down muscle fibers.

5 of the stupidest diseases you can develop at the gym
The basic breakdown of a muscle’s anatomy.
(Thermoworks.com)

When we tear a muscle during a workout, it’s the protein you’ve consumed during the day that makes its way to the damaged fiber and restores it, making it bigger and better each time. When someone takes a testosterone supplement, it quickly moves into your cells, activating protein synthesis and enhancing the rebuilding process.

According to Dr. Mehmet Oz, the average man produces between four and seven milligrams of testosterone per day. Compare that to a bottle testosterone enanthate, which can contain up to 300 milligrams per cc. This amount is injected by the average steroid user two to three times per week.

There are more than a few unpleasant side effects to taking anabolic, like acne, gynecomastia, fluid retention, and testicular atrophy. Long-term effects can include high blood pressure, increased cholesterol levels, and liver and heart damage.

Note: WATM doesn’t condone the use of steroids, but if you’re going to do them, you should carefully review the potential risks involved.

MIGHTY FIT

Four simple tactics to build massive grip strength

If you struggle with exercises like pull-ups or the deadlift, chances are your legs and back aren’t to blame. It’s your weak-ass grip.

Have you ever used wrist straps while deadlifting or doing a back exercise?

If you have, then you know it’s usually much easier to go as heavy as possible. Why?


Your limiting factor isn’t that your back or legs are weak, it’s your grip.

For pull-ups, it’s more of the same story. You’ve probably noticed that doing exercises like rows and pulldowns for 10 to 15 isn’t too bad, even when the weight is more than your bodyweight. But doing the same for full range pull-ups is out of the question.

Again, it’s not your back that needs work but instead your grip strength.

If your weak grip is an issue and you want to learn some tricks for fixing it, check these suggestions out.

5 of the stupidest diseases you can develop at the gym

Thumb-over grip is better for mobility on pull-ups but harder on your grip strength.

U.S. Marine Corps photo by Lance Cpl. Jacob Wilson

Bodyweight and weighted dead hangs

If you want a strong grip, try hanging on a bar for as long as possible. While it seems basic, chances are you can’t hang for more than a minute, at least at first.

Try jumping onto a pull-up bar with a pronated grip, where your hands are facing away from you. Allow your arms to fully extend overhead and hang unassisted for as long as possible. Then, repeat.

Once a minute is easy, start adding multiple sets.

When that gets too easy, add some extra weight with a dumbbell between your feet or thighs and repeat the process.

Not to mention that dead hangs are great for your low back pain.

5 of the stupidest diseases you can develop at the gym

If you have access to one of these pinch grip bars give it a shot. You’ll be amazed at how much less weight you can handle than with a traditional barbell.

U.S. Air Force photo by Roland Balik

Dead holds

The best part about building grip strength is that the techniques to do so are simple. Just like with dead hangs, a great way to develop massive grip strength is to hold on to some heavy ass weight for as long as possible.

Similar to dead hangs, set up a barbell in a squat rack with the safety pins just above your knees. Then, work up to a weight that you would come close to maxing out on the deadlift for three reps. Hold the weight for as long as you can and work your way up to 60 seconds per set.

The only thing here is that for maximum benefit, you can’t use an alternate grip if you usually do while deadlifting. You do that because it’s easier to hold on, right?

Instead, use a pronated or double overhand grip while doing dead holds. It will be humbling at first, but over time, your grip will become unstoppable.

5 of the stupidest diseases you can develop at the gym

Obviously, grip strength is huge if you expect to max out the deadlift on the ACFT.

U.S. Army Courtesy Photo

Plate holds

If you’ve got a weak grip, you also need to train the muscles in your hands that allow your fingers to stay firmly wrapped around the bar. One of the easiest ways to develop finger strength is the plate hold.

Depending on your grip strength, you want to start with a 10 to 45 pound weightlifting plate, like the ones you used to deadlift. Turn the plate vertical and grip the edge with your four fingers on one side and your thumb on the other.

Pick the plate up and hold for as long as possible. If you want an extra challenge, see how far your walk while holding the heaviest plate possible with your fingers.

It’s going to suck, but your grip will thank you.

Towel Pull-up Variations

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Use a towel

No, seriously, using a towel to train is a lesser-known grip training tactic.

If you think doing a pull-up on a bar is challenging, try wrapping a towel around that bar and doing pull-ups while holding the towel instead.

The best thing here is that this tactic can be used with other equipment as well.

You can wrap the towel around the handle of a dumbbell or kettlebell and do curls or farmer’s walks. You can even use a towel for machines like lat pulldowns too.

Believe it or not, even repeatedly ringing out a thick towel is an effective way to build wrist and grip strength.

Just keep in mind, not all towels are created equal.

If you’re going to try and use this method for an exercise like pull-ups, place a crash pad underneath you, have a spotter or use a pull-up assist machine just in case the towel breaks.

5 of the stupidest diseases you can develop at the gym

Don’t be a looky-loo. Go try some of this stuff and get better.

(U.S. Army National Guard photo by Spc. Jason Archer)

If you have a solid training program that holistically trains your entire body, then grip strength probably isn’t a concern of yours. If you’re like most people and lack that training plan then sign up for The Mighty Fit Plan… it’s free and the perfect thing to help get your grip strength up to snuff.

Don’t forget to check out the Mighty Fit FB group for more Military and Veteran training greatness.

Featured

5 hilarious ways to get your PT in during quarantine

Pandemic mania has set in as the country braces together (on their couches) to flatten the curve. While we’re all hoping to drop a few curves (on the international scale), our doomsday snacks are threatening to exponentially expand our waistlines.

Sticking to a militant regiment of working out might look different, but it’s not impossible. Think of it like a fun drinking game…without the drinking and a lot less fun. Here’s your new at home PT list.


5 of the stupidest diseases you can develop at the gym

Replace your Drill Sergeant with your hangry kids

Eager to replace the salty Sergeant voice still ringing in your head yelling, “Drop and give me 20?” We’ve got a solution for that — kids in quarantine. Every time you hear “I want a snack” that’s your cue to drop and pump out a quick round of push-ups, sit-ups or burpees. Believe us when we say you’ll never be in better shape.

5 of the stupidest diseases you can develop at the gym

Trips to the fridge require squats

It’s 10:27 am and you’re on your third trip to the icebox. You want to quit the snacks but the snacks are calling you. How do people ignore a perfectly good pint of ice cream all day? They do it by mandating squats for each and every trip to the fridge. Rocky road looks a lot rockier if it means a set of 50.

5 of the stupidest diseases you can develop at the gym

No ruck, no problems

Working out with a full-fledged army of children running around makes sunrise PT look a lot more attractive right about now. Need to get some miles in with munchkins around? This is what they made child carrier backpacks for. Strap ’em in and ruck on.

5 of the stupidest diseases you can develop at the gym

How to end news cycle scrolling

Doomsday news is so fascinating, it can lead to an infectious disease we’re calling “mindless scrolling.” But alas, there is a cure for getting off the couch and redirecting your tired eyeballs from the hourly updates. Next time you’re feeling the itch to peek at the latest pandemic news, require yourself to run a solid mile first. Yep, a whole mile. Give a mile, get a minute (or 60) of news coverage. If you’re a habitual news checker, you can thank us later for your new marathon-ready body.

5 of the stupidest diseases you can develop at the gym

Keep calm and drink on

We’ve said it before — military life has prepared you for this. Watching every civilian lose their s!*t right now over the government disrupting plans and telling them what to do is entertaining to say the least. We as a community know a thing or two about government mandates. For every Facebook post you see fretting over cancelled plans, take a drink…of “water.” Drinking half your bodyweight in water is a challenge no more if you follow this plan. We’re guessing you’ll be up to your mark well before noon.

MIGHTY FIT

‘Better dad because I let other men beat me up twice a week’

Welcome to “How I Stay Sane,” a weekly column in which real dads talk about the things they do for themselves that help them keep grounded in all the other areas of their lives. It’s easy to feel strung-out as a parent, but the dads we feature all recognize that, unless they regularly take care of themselves, parenting will get a lot harder. The benefits of having that one “thing” are enormous. Just ask Jason Goldstein, who is 34 and lives in Boston. He’s a dad of one and a husband to his wife and has been doing jiu-jitsu on and off for the past ten years. The practice has been enormously beneficial to him.

I got into jiu-jitsu around 2009 when I started watching UFC. I had gotten into it right around the glory days, the Chuck Liddell era and wanted to see if I could do anything like that. I walked by a jiu-jitsu gym called Mass BJJ in Arlington. I just walked in and asked: “How does this work?”


From there, I got kind of obsessed with it, for four or five years, before I had kids. I did it like three or four times a week, at least. It’s pretty intense, so that’s a lot. And then about three years ago, I had my daughter. I was still doing it when she was a newborn but it became really difficult to do when she became 1 or 2. She wanted to see me all the time. So I had to put it down for a little bit, but now I’m back into it again, and trying to balance everything.

I love jiu-jitsu. It’s a great workout. But there’s also a mental health aspect to it. Jiu-jitsu really helps me get a mental distance from my work and from my home-life. When you’re sparring and rolling, you are focused on that. You don’t have to worry about work or anything else. You’re either trying to choke or tap someone out, or you’re trying not to be choked or tapped out. It’s definitely an in-the-moment thing, where you have to focus on something you have fun with, something that keeps you in great shape.

Right now I’m hitting the mat two to three times a week. I’d love to go more, but when you have a three-year-old, it becomes tough to do stuff like that. It’s usually an hour to an hour and a half class. It starts off with aerobics, and stretching, and it goes into technique, where you learn specific moves you can use against your opponents. And after that, it’s usually sparring sessions or rolling.

5 of the stupidest diseases you can develop at the gym

(Flickr photo by Sylvain)

I get some of the tougher emotions out when sparring. Emotions that I wouldn’t have gotten out otherwise. I am going against, for the most part, other grown men who don’t necessarily want to hurt me but they want to do their best to impose their will upon me. I don’t want to sound like a misogynist or anything, but when I get to be a man, to follow my instincts, and get those instincts that I have to “fight” out, it’s a really good feeling. There’s a big release of endorphins. There’s also a sense of kinship to the practice. I fight with the guys at my gym often. We’ve become friends. It’s a fun thing to learn together and get better at together.

I am pretty exhausted by the time class finishes up. I get home, and I try to see my daughter before she falls asleep if I can, but even if I miss out on seeing her, it’s a great feeling to feel like I’ve accomplished something. I’ve done a full day, I’ve gotten a good workout in. You’re doing something you like.

The biggest thing that jiu-jitsu has helped me with is how to deal with those times in life where I’m in a bad position, and I just want to quit. One of the things I learned really on during a match is having to push through that feeling. Like, with my daughter, when she’s crying at 3 a.m. like she was last night for no reason. I couldn’t figure out what was going on. I wanted to cry myself! That’s a moment where I realized that I have to take a big breath, and just decompress and compartmentalize and say, “I can do this, we can do this, and I am going to get through this.” That’s all jiu-jitsu.

With jiu-jitsu, when you advance, you get belt buckles. My instructor, Mike Pellegrino, recently brought up the carrot or the stick metaphor to me. It’s a metaphor for what motivates you. It’s a combination. The belt can be the carrot, and the stick is me, forcing myself to go to the gym to get beat up by other grown men. Jiu-jitsu is an escape. My friends are there. It’s my own space, my own thing that I can do by myself. People have asked me to bring my wife in but I feel like it’s my thing. I want to keep it that way, to some degree.

And every time I go to the gym, I always know that I have someone waiting back home who wants to see me. It might seem like a contradiction, but the act of balancing work, my passions, and family life is difficult, and that helps. I need to be present in all the areas in my life. The sense of being present, on that mat, carries over into parenting, to work. It helps me balance and value the time I have when I’m with my daughter more, and it also helps me value my time when I’m at jiu-jitsu, and just value my free time, however limited it might be.

Featured image by Sylvain.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY FIT

6 abdominal exercises to help tone your tummy

Heading out to the beach or chilling out by the pool are some of the best ways to spend a warm, summer day. Unfortunately, countless people feel insecure about getting into swimwear because they don’t like the way their body looks. But, by taking just 10 to 15 minutes out of your day, you can tone up that tummy with a few exercises and restore your confidence.

Do the following and get out there and soak up the sun’s rays



And, of course, don’t forget proper sun protection.

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Leg raises

Start by getting into a laying position. Now, place your hands under your lower back, extend your legs out, and hold them up, slightly bent. Begin the rep by raising your legs upward toward the sky and then slowly lowering them back down, but do not touch the ground with your feet. It’s a solid exercise for our lower abdominal muscles. Make sure you engage that core throughout.

Got it?

Now repeat this 10-15 times and do at least two or three more sets.

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Supermans

Lay flat on your tummy and — just like how Superman flies — hold your arms and legs straight out, lifting them slightly. This action creates controlled stress on your lower back, which you should hold for two to three seconds before releasing.

Got it? Sweet!

Now repeat this 10-15 times and do at least two more sets.

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Planks

Start by laying face-down on the ground. Now, hold yourself up by your elbows and toes — while wearing shoes, of course. Using a stopwatch, hold yourself in place for 30-60 seconds.

If you can hold yourself up for at least 30 seconds, do it for another 30 seconds and see how that feels. It’s all about progression.

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Bicycle crunches

This excellent exercise can be done anywhere that you have enough space to lay on your back. Once you’re in position, bring your knees, one at a time, toward your face, tightening your abdomen in the process. Then, simply pedal your feet as if you’re riding a bike.

It’s easy and your abs will thank you in a few weeks.

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Flutter kicks

Start in a laying position and place your hands under your glutes (buttocks) for stability and comfort. Then, squeeze your core and quickly raise and lower your straightened legs.

You want to get those feet up about 12-18 inches off the ground to really work your core.

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Russian twists

While in a modified sitting position with your feet flat on the floor, put a slight tilt in your back as you lean and bring your hands together as if holding an object.

Then, by merely twisting your core and bringing your hands close to your hips, you’ll engage your obliques. Remember to maintain proper control throughout the movement for best results.

MIGHTY FIT

6 things you should never do or say at the gym

The gym is full of people of every age, race, and religion, all of whom have their own reasons for being there. It’s a place where people can build themselves up, both mentally and physically, in a positive environment. Unfortunately, there’s a select few who show up with other things on their minds.

These “gym skunks” usually show up to hit the weights, but then quickly decide to do and say stupid sh*t, leaving people asking themselves, “why even show up?”


Avoid these 6 things to save yourself from being one of those skunks.

Giphy

Circuit training outside of circuit training sessions

Circuit training is a workout method in which you conduct a series of exercises, back-to-back, in a specific and dedicated area. One biggest pains in the ass is when you’re about to use a machine or bench and somebody rushes over from the other side of the gym to let you know they’re using that machine.

Unless the gym is specifically dedicated to circuit training, this kind of behavior boils down to hogging machines that you aren’t even currently using.

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Keep yourself together, man.

Gawking

Some of the most beautifully fit people show up to the gym to get their daily workouts in. Sure, some people like to turn heads — they’ve worked hard on their bodies and the ego boost is nice. So, by all means, we give you the blessing to look their way and (politely) admire.

However, it’s important to respect that some gals or guys go to specific lengths to not attract your pervy eyes. For example, if someone’s wearing a baseball cap down low to avoid eye contact, do them a favor and leave them alone.

“You should really think about modifying your technique.”

We’ve seen this happen countless times: Someone giving workout tips to a person who isn’t seeking advice. It’s even funnier when the person handing out tips is out of shape.

But if someone asks for advice, then it’s cool.

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Updating your social media with selfies

A visit to the gym shouldn’t turn into a photo shoot. Those who attend the gym on a daily basis and see amateur models snapping selfies in the mirror make this face:

Being an equipment vulture

We understand that there are people who want to workout and get out of the gym in a timely manner. This means finding those open machines and bench areas to push out those reps. Unfortunately, those areas might not be available when you want them, so you’ll have to wait for an extra minute or two.

Instead of giving your fellow gym patron time to finish their exercise, some hang around like a freakin’ vulture, waiting to swoop in the moment you’re done.

It’s f*cking annoying.

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Going shirtless and posing

We get that you want to work on your posing routine in front of the mirror. Honestly, we can respect it, even more so when you have a competition coming up.

However, there’s no need to do it in the middle of the gym where everyone can see you. Most gyms have rooms where they teach classes and in those areas, they have mirrors where you can work on your posing. Going shirtless and posing in front of people who may have issues with their bodies is a f*cked up way to drive them away from their fitness goals.

MIGHTY FIT

Here’s who will face the new Marine Corps PFT rules first

Marines will soon get the option to swap crunches on their physical fitness test with a plank. Officer candidates reporting to training in January 2020 will be the first to see the change.

The Marine Corps updated its graduation requirements Nov. 8, 2019, for candidates reporting to Officer Candidates School in 2020. Members of Officer Candidate Course No. 233 will be the first to have the option to perform a plank on their PFT.

Candidates will have to hold a plank for at least a minute and three seconds to get the minimum score required on that portion of the PFT to be admitted to and graduate from OCS.


The requirement is the same for men and women, regardless of age. Marine recruits who ship to boot camp after Jan. 1, 2020, will also have the options of doing a plank in place of crunches.

Marine officials announced in June 2019 that a plank would be allowed on the abdominal strength section of the PFT. The exercise must be held for four minutes and 20 seconds to receive the full 100 points.

5 of the stupidest diseases you can develop at the gym

(U.S. Marine Corps photo by Cpl. Aaron S. Patterson)

In September 2019, the Force Fitness Division and Force Fitness Readiness Center put out a video detailing the proper form. Marines must be in a push-up position with feet hip-width apart, with arms bent at a 90-degree angle at the elbow so the forearms rest flat on the ground. The Marine’s hips must be raised off the floor, and hands must touch the ground either lying flat or in fists.

Officer candidates can opt for the plank in place of completing 70 crunches within two minutes.

All candidates need at least a 220 on their PFT to be accepted into OCS and then a 235 or higher to graduate.

The new rules will apply not only to candidates reporting to OCS in January 2020, but all future classes, according to a Marine Corps administrative message announcing the new requirements.

Sailors will replace sit-ups with a plank on the Navy Readiness Test sometime this year. That service is currently gathering data from about 600 sailors before setting new scoring requirements.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

MIGHTY FIT

5 ‘trap foods’ that are making you gain weight

Every day, countless Americans walk into their local grocery stores and purchase the foods they believe to be healthy based on the packaging and labels. In the fitness world, “trap foods” are those that might seem healthy, but aren’t very good for you in reality.

Many food distribution companies trap you into thinking that if you buy their colorful products, you’re getting the most nutrition possible, meeting your health goals. Keep an eye out for these foods that look healthy on the surface, but are packing lots of nutritional heft on the inside.


5 of the stupidest diseases you can develop at the gym

Sushi

Who doesn’t enjoy a tasty sushi dinner, filled with delicious slices of epic-looking fish? I think we all do. Unfortunately, this type of cuisine can have a surprising number of calories — rolls range from 400 to 900 calories each. Since we tend to order a few rolls at a time, you’re looking at eating 1,000 or more calories in a single sitting.

On the flip side, sushi is a reliable food source if you’re trying to bulk up.

5 of the stupidest diseases you can develop at the gym

Yogurt parfait

Looks freakin’ delicious, right? Well, unless you put a yogurt parfait together at home with fresh ingredients, you can’t guarantee that it’s not loaded with tons of corn syrup and sugar — which are the last things you want while dieting.
Instead of buying something prepackaged, you can make your own by purchasing unsweetened Greek yogurt and fresh fruit. That’s all it takes!

It’s so simple.

5 of the stupidest diseases you can develop at the gym

(Photo by Nikodem Nijaki)

Guacamole

Although the addictive dip contains oodles of healthy and delicious avocados, store-bought varieties are often loaded with sodium. Additionally, this Hispanic treat is so good when garnished with a little lime and cilantro that we tend to overeat.

Traditionally, we eat the dip with high-calorie corn chips, flatbread, or tortillas, further adding to the calorie count.

5 of the stupidest diseases you can develop at the gym

Various ‘fruit juices’

Don’t get fooled by the labels while walking down the fruit-juice aisle. The packaging on these products is particularly deceptive. They do their best to make the juice appear light and airy by showing off delicious, ripe fruits but, in reality, they’re loaded with processed sugars.

Pay particular attention to the labels that advertise “cocktail juice.” Those are loaded with sugar and will break your diet in a heartbeat.

5 of the stupidest diseases you can develop at the gym

(Photo by Didriks)

Deli meats

When put on display, deli meats look like a beautiful buffet of perfectly rolled and stacked bite-sized snacks. From a glance, the meat looks fresh and healthy. In reality, however, it’s quite the opposite. Deli meats are often packaged and, in order to stay good for many lunches to come, they’re crammed with sodium to extend shelf life.

MIGHTY CULTURE

This smart scale whipped me into shape faster than a personal trainer

If December is the season for consumerist gluttony, and full-fat eggnog, then January is the time for carrot sticks, running on the treadmill, and staring blankly at a scale that says you’ve only lost two pounds since the new year. If you, like me, found yourself in that happy place between despondency and full-on despair, you may need a smart scale to ever so gently nudge you along.


We’ve all felt that intense, cloying sense of dread when stepping on the scale. They’re generally the square, bulky things you willfully sidestep when you walk in to take a leak. Enter the Qardio’s QardioBase2. It makes getting into shape … intriguing. It’s a WiFi- or Bluetooth-connected circular scale that hooks up with the corresponding app and works on any surface, and it’s designed to be your kinder and gentler weight loss and fitness coach.

5 of the stupidest diseases you can develop at the gym

Fitness resolutions may center on pounds and ounces, but Qardio’s QardioBase2 smart scale focuses its feedback on direction rather than specific, hard-core goals. If you’re looking for something that offers its readout in more general, encouraging terms rather than the bark of a drill instructor, this is the bathroom scale for you.

Rather than spitting out a single weight, the QardioBase2 provides feedback on your body mass index, tracking it over time and rewarding you with one of three faces: smiling for weight loss, a neutral face for negligible results, and a frown when you’ve indulged a little too much.

Granted, for some its smiley-centric feedback is a bit too twee, and for those who need black-and-white reports, it also reads weight, along with muscle mass, fat percentage, bone, and water composition, allowing you to drill down as far as you want. All stats are recorded via its app to you can track progress over time. It weights just under seven pounds, is 13 inches in diameter, and works with iOS 10.0 or later, Kindle, Android 5 or later, and the Apple Watch.

Beyond the emoji feedback, which may be a tad precious, there’s a lot more to love. Its sleek design and tempered glass top in either black or white is less than an inch thick and adds class to even the most humble bathroom.

For those who want options for the whole family, it automatically detects individual users, recording data separately as such. It also has a pregnancy mode to track weight gain and progress as your partner gets further and further along in her pregnancy. Plus, she can add pictures to her numbers, so she can look back and remember what she looked like when the baby was the size of a walnut.

With the QardioBase2, I had a healthy alternative to the dreaded decimal point. Its feedback is less judgy that others in its class, but the various functions and multi-user ease makes this a scale I’m happy to use all year. Instead of dreading weighing myself, I was actually … well, excited is too strong a word. But heavily invested.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY FIT

The “real” keto diet…you’re probably doing it wrong

The ketogenic diet is confusing. That confusion has sparked a growing craze in the diet by all kinds of zealots and gurus that preach the Holy Gospel according to Keto.

Here’s what it was originally intended for.

The classical keto diet is a diet that is 90% fat. This is actually not feasible and not recommended unless you are receiving help from a medical professional. It was used to treat children with epilepsy.

The keto diet that your roommate is doing is probably somewhere around 60-75% fat and has been shown to help fat loss and boost energy levels. Although an analysis of the research has shown no super special metabolic advantage of diets high in fat. It simply tricks you into eating fewer calories, that’s the common factor of all diets that work.

When you eat this much fat and less than 50 grams of carbs a day, your body creates an alternative fuel source called ketones.

The whole point of the diet is to get yourself to the point in which your body is running off of ketones rather than glucose, which is its normal form of fuel. This is where the disease-fighting benefits come from and where some claim that the real benefit of the ketogenic diet comes from. But it isn’t easy to get to a state of ketosis. Here’s some guidance to help you actually get there so you can test the suggested benefits for yourself.


5 of the stupidest diseases you can develop at the gym

Ketosis is like an exclusive hipster nightclub. If you don’t pass the test, you aren’t getting in…

Photo by Jon Tyson on Unsplash

To do keto right, you need to test

How do you know if you’re running off of ketones for fuel? There are some signs that will help you. These include:

  • Experiencing the Keto flu
  • Having bad breath
  • Being extremely thirsty

But none of those things are a guarantee that your body is in a state of ketosis. You may just be a sick person with bad breath that is constantly neglecting their hydration requirements.

In order to know if you are actually in ketosis, you need to test your blood, urine, or breath with a device that is calibrated to do just that.

Otherwise, you may just be on a low-carb diet and not running on ketones. This would mean that you have little glucose in your system, since you get it from carbs, and you have no ketones in your system. This is a recipe for low performance and low energy.

Why The Keto Diet Works – Calories Don’t Count!

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Calories still count

So many people fall for the lie that “calories don’t count” on a keto diet. The mythology falls in line with the carbohydrate-insulin model of obesity, which has been basically completely disproven.

You may have heard a false correlation like this:

Insulin stores fat → if you don’t produce insulin, you won’t get fat.

Since carbs cause insulin to be secreted, the thinking is that if you don’t eat them, your body can’t store fat. This is very misleading and not even close to the full story of fat storage.

This is a very scientifically deep topic, so I’ll just sum it up like this.

There is NO process in the body that is 100% attributable to one process or substance alone.

When you are on a keto diet, you can eat too much. If your goal is to lose some fat or maintain your current weight, it is in your best interest to count and measure what you’re eating.
5 of the stupidest diseases you can develop at the gym

Learn to love these small, fatty fish. They will help you bring some variety into the keto diet.

Photo by Zeshalyn Capindo on Unsplash

Some keto-friendly foods you can find on base

If you are ready to test daily that you’re in ketosis and ensure that you are meeting your macronutrient ratios for the day, then you may be ready to start picking out the foods you will eat.

This is where the ketogenic diet thrives actually and how most people are able to achieve fat loss on the diet. Because it is so restrictive, it is quite easy to pick the foods you should eat.

Here is a list of some foods you could find even in the seven-day store on base.

  • Sardines in oil (the fattier, the better)
  • Nuts and nut butters
  • Any keto approved snack bars like products by Ketobrownie
  • Avocados
  • Smoked salmon jerky (ensure it is fatty and not lean)
  • Butter (don’t eat a stick of butter though, that’s gross)
  • Fatty cheeses
  • Bacon
  • Egg yolks (the whites are okay as long as you don’t exceed your protein intake)
5 of the stupidest diseases you can develop at the gym

Butter? Yep. Coffee? Sure! Cookies? No Friggin’ Way!

Photo by Taylor Kiser on Unsplash

That’s pretty much it. Most keto diets consist of lots of fatty meat and plenty of butter. Avocados are a staple; if you don’t like them, keto is not for you.

In addition, most keto diets have you eating close to 50 g of carbs a day. These should come from fruits and vegetables, not rice or bread. You need the micronutrients from these foods, or you run the risk of getting weird diseases like scurvy, as if you’re some dirty pirate circa 1632.

Just to hammer home the types of things you shouldn’t be eating on a keto diet, here’s a short list. Be prepared to say goodbye to all the good junk foods…

  • Doritos
  • Cheetos
  • Basically all snack chips
  • Bread
  • Rice
  • Noodles
  • Large quantities of fruit
  • Candy
  • Chocolate
  • Ice cream (unless it is minimally sugared and just high in fat)
  • Popsicles
  • Energy drinks with real sugar
  • Soda
  • Alcohol
  • Salad dressing
  • Popcorn
  • All grains

To sum everything up, keto may be perfect for you if you:

  1. Want to test your blood or pee on a stick every day
  2. Enjoy counting your macros to ensure you don’t overeat on the wrong things
  3. You hate all things delicious
5 of the stupidest diseases you can develop at the gym
MIGHTY CULTURE

Your workouts are rough. With the right personal care products, your body doesn’t need to be

After I fractured a vertebra in Iraq, I took up swimming instead of running because it was easier on my spine as I grew older. It has become an integral part of my daily routine. I also like having a beard, but as I swam, my facial hair became super dry and ragged. I went from having a nice thick, black beard to a Brillo pad pretty fast.

One day, I was on the phone with a potential client who sold beard care products. I mentioned what the pool did to my beard and that regular shampoo wasn’t helping. He said, “Dude, if all you want is to not have neck dandruff, use shampoo. If you want to have a full, robust beard, use actual beard products”.


Like many of us, I initially balked. From my days of hardcore PT in the Marines, to the lackadaisical faux workouts post EAS, to the insane post-divorce shred sessions, to my current let’s-just-do-something-to-keep-active routine, I didn’t think twice about how my workouts affected my skin, beard, and body — until I had a steel-scouring pad growing from my face. But after trying different products, I have seen a difference. I am now a firm believer. Using the right personal care products is just as important as the workouts you do.

With BRAVO SIERRA, you know you will get quality care regardless of how intense your workout is.

It’s part of their business practice. This personal care company, founded by a team of veterans and some patriotic civilians, uses feedback from men serving in the military to create and finely tune products that really go the extra mile to make you look and feel good.

It’s in their mission statement. “BRAVO SIERRA believes in agile physical product development to ensure consumers get better products, faster. We believe the human body is the most important system, and that democratizing product development will be the future of taking ownership of our health and wellness.”

Here are some of their products and how they are a cut above what you use post-workout.

5 of the stupidest diseases you can develop at the gym

Hair & Body Solid Cleanser

Lots of soaps use sulfates and silicone in their composition. They smell good, but don’t clean your pores, skin, or hair as well as they should. Also why do you want to douse yourself in chemicals?

BRAVO SIERRA doesn’t use the traditional harsh cleansing agent that strips your skin. Their hydrating formula and coconut-derived cleansing agent allows you to use this product from hair to toe without drying out your skin, hair, face or scalp.

5 of the stupidest diseases you can develop at the gym

Face Moisturizer

Yup, I watched American Psycho back in the day, saw Patrick Bateman’s routine and thought, “Nope! Not me.” And yet here I am telling you that you need to moisturize your face. All that sweat from the gym, the chemicals from the pool, the sun when you run or bike outside… it takes a toll. This non-greasy option uses blue algae and apple fruit extract for all-day hydration. It also has aloe vera so you can use it as an aftershave.

5 of the stupidest diseases you can develop at the gym

Shaving Foam

Shaving can get tedious when you have a 9 to 5 but it really sucks when you are in the military and have to shave literally anywhere. I still get irked when I think about being made to shave using old razors and cold water every day when I was out in the middle of the Syrian Desert. Well, BRAVO SIERRA made a shaving cream with that in mind. Its foam-to-cream texture prevents irritation on sensitive skin. It’s engineered with the first environmentally friendly, non-flammable propellant, making it ideal for your travel pack.

5 of the stupidest diseases you can develop at the gym

Antibacterial Body Wipes

Can’t shower right away after working out? Given the current situation with the virus, you might be looking to avoid the gym showers altogether! Have to run into the store on the way home after the gym? These wipes are the ultimate on-the-go solution for when you have to clean up when you can’t clean up.

Infused with aloe vera, ginseng and blue algae, these wipes will have you feeling refreshed and smelling like an adult — instead of a baby. They kill 99.99% of bacteria in 60 seconds, are 4x thicker than baby wipes, and are biodegradable.

5 of the stupidest diseases you can develop at the gym

Deodorant

You don’t want to be told “you stink” like poor Slider from Top Gun. If you aren’t breaking a sweat, you aren’t working out. And if you are breaking a sweat, then you really should be bringing deodorant with you. BRAVO SIERRA’s deodorant is aluminum- and baking soda-free. It’s long lasting against odors and provides excellent sweat protection. As an added bonus, it’s stain free.

BRAVO SIERRA also lets you combine these products into awesome kits so you can bundle according to your needs. There is a starter set, an active set, a barber set, and a hygiene-ready set or you can just build your own!

Working out is fun. Working out hard is even more fun. But maintaining your health also is important on the outside as well. Skin and hair care go a long way and BRAVO SIERRA has the best products to get you there.

This article is sponsored by BRAVO SIERRA.

MIGHTY FIT

Researchers: Drinking coffee might help prevent suicide, among other health benefits

Coffee gets credit for a lot of miraculous effects, whether deserved or not. It’s not going to stunt your growth, it won’t dehydrate you, and slamming coffee after a night of binge drinking won’t sober you up. Not even a little bit. 

No matter what “researchers” continually seem to find on the internet, there are some true facts that make coffee an important part of a balanced breakfast, like staying alive in a world that’s constantly trying to kill you. 

Drinking a good three to five cups per day will cut the risk of cardiovascular disease and cancer, it actually will hydrate you, and, most importantly (to this story at least), studies show coffee consumption cuts the risk of suicide by half

In a 2013 study, researchers at the Harvard School of Public Health found that consuming more than one cup of a caffeinated beverage every day had a protective effect on the drinker’s risk of suicide. The public health professionals’ caffeinated beverage of choice was an 8-ounce cup of coffee.

5 of the stupidest diseases you can develop at the gym
Coffee and ghee are a popular combination for the health-conscious coffee drinker. Photo courtesy of Black Rifle Coffee Company.

A sample population of more than 200,000 logged their food consumption in previous studies conducted by the school. Every four years over the span of 10 to 16 years, food use frequencies were tracked and measured. With a stunning 95% certainty, researchers found those who drank two to three cups of coffee every day cut their risk of suicide by almost half. Those who enjoyed four or more cut their risk by 53%. 

While Harvard isn’t the best public health school in America, it sounds convincing. Besides, not everyone can get into Johns Hopkins. 

It’s important to note that while Harvard chose to track all caffeinated beverages, it singled out coffee and decaffeinated coffee in the study, likely because the most common source of caffeine in America comes from coffee. But coffee studies have a long and troubled history.

In 1991, the World Health Organization added coffee to its list of possible carcinogens, or cancer-causing substances. If you need an idea of how much anyone listens to the WHO, just look at the spread of COVID-19. Or consider the fact that the very next year, half of Americans over 10 were drinking at least one cup every day.

Though one researcher was brave enough to tell the medical community they were wrong in 1992, coffee wasn’t exonerated until 2016. The WHO was forced to reverse itself and report that it may, in fact, be beneficial. Apparently the original study forgot to account for coffee drinkers who were also smokers.  

5 of the stupidest diseases you can develop at the gym

“When these studies originally got started, back in the ’50s and the ’60s, it would be difficult to find an adult in this country that didn’t start their day off without having a cigarette and a cup of coffee,” Dr. Roy A. Jensen, the director of the University of Kansas Cancer Center, told the PBS show Nova.

Coffee drinkers everywhere are still waiting for the apology.

When it comes to cancer, the prairie-dogging caused by your first cups of the day is coffee speeding up the digestive system and cleaning out carcinogenic substances in your colon. Antioxidants in coffee ease inflammation, which is a risk factor for many kinds of cancer, especially in the liver.

The same antioxidants protecting your liquor processing unit are at work in the brain, increasing alertness and acting as a natural antidepressant. In fact, drinking coffee was found to decrease the risk of an early death by as much as 16%.

There are possible emotional side effects to drinking too much coffee, of course. The caffeine in coffee can leave you jittery, anxious, and rambling like an idiot after a point, usually after the average drinker’s fifth cup. 

So skip the decaf, stop at two to five cups, and enjoy the miracle of modern medicine.  

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