Celebrity Workout: Terry Crews

He has movies. He has T.V shows. He has commercials. He is none other than Terry Crews. You might have seen him in some Old Spice commercials. He was also in the T.V show, Everybody Hates Chris and, he was in movies such as White Chicks, The Longest Yard, and The Expendables to name a few. All in all, he is the muscular bald guy that can be funny and serious at the same time. Here's his Old Spice commercial.

Now, for the fun part, his workout routine. This is his routine whenever he prepares for any projects or movies he does. It's called the 24's. Who better to explain this workout than Terry Crews himself. Watch the video below. 

What are you waiting for? Head to the gym and try his workout routine!

Here's a bonus clip of Terry Crews singing A Thousand Miles by Vanessa Carlton. Enjoy!

Problems With Snoozing?

Here's a situation, you have classes at 9:30am the next day and you have to cram a critical analysis essay for that class the night before. It is already 1am and you're still on your first sentence of the essay and you can't do it earlier in the day because it is your brother's wedding. You ended up finishing the essay and almost pulling an all-nighter. You slept at 5am and had to wake up at 8am. What would happen the next day?

1. Become really cranky upon waking up and you'll be the biggest b**** all day to everyone.
2. You'll end up asking your friend to submit your essay, while you doze away just to get your body's fair share of energy.
3. Bad hair day
4. You'll oversleep and will not wake up on time for your class, which will kill you

There are a lot more unpleasant things that could happen the next day and guess what, all of these can be caused just by a interruption in the normal sleeping pattern of the person.

Now here is what a normal human being needs in order to remain normally functional in the next day:

1. 8-10 Hours of sleep
2. Good sleeping posture, which leads to minimal snoring
   
3. Minimal sleep interruptions all throughout the night

With all these 3 items above pointed out, all you got to do is manage your time properly so that you'd get that enough sleep and refurbish your bed so that you'd have a good posture. However, that is only for the normal human beings, what if you are a person suffering from insomnia?

There are 3 types of insomnia:

1. Taking too long to get to sleep (Onset Insomnia)
2. Waking up too often throughout the night (Middle Insomnia)
3. Waking up too early and being unable to get back to sleep (Terminal Insomnia)

Well here are a couple of tips that could help you in trying to fall asleep with ease.

1. Try to sleep at a room with a temperature of 18°C-21°C. Well, warmer if you really are afraid of the cold but warmer temperatures doesn't really help at all to other people.
2. Eat a high fat and protein meal within 3 hours of bedtime will score you a faster time to sleep. Eating at least 2 prime-rib or rib-eye steaks weighing at 3 quarters of a pound each will surely get you that tranquilizer-feeling effect.
3. Taking a cold bath one hour prior to bedtime. Apparently, ice-cold (LITERALLY) baths get you to sleep faster because of the energy your body exerts to stay in its normal temperature. Giving you a good yet somewhere tired feeling that just knocks you down when you go to bed.

These are just few examples of how you can speed up your waiting time before you sleep.

Just to summarize everything up, sleep is very important in our daily lives because it sets your mood at the start of the day. Sleep can be your best friend or your punisher depending on how comfortable you were sleeping. Healthy sleeping will not only get you a good day, but also a healthy body.

Get the 6 Pack you've always wanted

Dear Mr. Muscles,

I love your blog so much! I've learned a lot and actually used some of the tips that you mentioned. There is one request I'm asking for. Can you write something about abs? I've been working out for almost 5 months now but I still don't see the 6 pack abs that I want Thank you so much and keep up the good work!

- Fred

Fred, you are in for a treat! I just finished my ab routine workout and the results were impressive. Keep in mind, the reason you are not getting the abs that you want is because you are doing something wrong. Either you are doing the wrong workouts or not eating the right food. My routine focuses on intensity and quality over quantity. This means I don't do a hundred reps. The maximum number I do is 20 reps.This is one of the ab routine I usually do. For diet plans, check our previous blog entries.

1. Cable Crunches (12 - 20 reps, 3 sets)

This is an effective workout because it hits the whole abdominal area.

Here is a video tutorial

2. Side Crunch with plate (12 - 20 reps, 3 sets)

This workout attacks the obliques. It builds up the olbiques and at the same time gives that curve.

This is how it will look like

The guy in the video didn't do it right. You must have a straight back and slowly lower and raise it. Feel it burn your obliques.

3. Hanging leg raise (12 - 20 reps, 3 sets) if it's weighted (10 - 15 reps, 3 sets)

This workout builds your lower abs. In my eperience, the lower abdominal section is the hardest part to build. 

Video demonstration

4. Plank (3 sets, minimum of 1 minute hold)

This is a good core workout. The ohly problem with this is that it gets easy quick so add variations when that happens.

How to video

Do these workouts 2 - 3 times a week. Don't do it everyday! Your abs are the same as your other muscles. Try to add variations to these workout every once in a while to confuse your muscles.

No photoshop techniques added

This is the result of one of our writers for our blog after doing the routine for less than a month. It's not that amazing but it's good enough.

Dress Code - Don't come underdressed!

It would be reasonable if you want to look good with your training attire. Some experts say that that you gain more motivation to work out if you are confident with how you are dressed up. Do whatever you can to keep you going but since the gym is not a fashion avenue, before looks, safety and comfort should be your priority!

A super tight t-shirt is not the way to go. It restrains your movements. A loose fit shirt would do, but not loose enough to fall off, of course! "Dry fit" shirts are available almost at any sports shop. I suggest you wear such to keep you dry. That's the main point why those things are made.

Sports shorts and jogging pants would be recommended. Those that are stretchy and loose will allow you to perform more exercise routines. It is preferable to use ones made of special material, again to keep you dry and cool.

Compression sportswear can also benefit you. (compression shirts, tights, etc.) Such apparel takes the form of your body. These allow your muscles to stay warm and prevent injuries such as muscle strain. They are also made of specific materials to prevent sweat from gathering.

Choose socks that makes your feet fit your shoe well. Consider comfort too. Thin socks might have you ending up with blisters all over your toes.

Bring a towel to wipe sweat away from your skin. Armbands and headbands are useful too to collect sweat.

Wearing the right kind of shoes is crucial. Cross-trainers and running shoes are most fit for the gym. There are certain shops who also consider the kind of foot you have and the kind of steps you make. They have specific shoes for specific kinds of feet. These stores such as Mizuno and Runnr can provide you with shoes that fit you perfectly. The right shoes can improve your performance and give you better results.

ARSA Soccer Sundays

ARSA (Ateneo Resident Students Association) often holds non-competitive football games during Sundays depending on the weather. Such games are held at the field behind Matteo Ricci building within the Ateneo campus, 2:00 p.m. to 5:00 p.m.. Any visitor is welcome to join, as long as you don't take the field for yourselves of course!

Playing soccer with these fellows is a good way to spend your Sunday. Have fun, make new friends, burn those leg fats, newbie or pro ball, you're welcome to play for free!

Bring the following if possible:
1) Football boots/shoes (spikes) - soccer shoes are specially designed for traction on soft ground
2) Comfortable short shorts - the game involves a lot of leg movement, less restraints the better
3) Jersey/ Dry fit shirt - normal shirts are heavy and will stick to your body when wet
4) Long Socks - the game will be muddy and the grass will give you itches, long socks also support the shin guards and hold them in place.
5) Shin Guards - pretty much self-explanatory
6) Extra Shirt - having a wet shirt on your back is not healthy

Xavier Stallion Run

Stallion Run Poster

Aside from playing sports and going to the gym, what other ways can you do to stay fit? Why not try running? Last Sunday, there was a marathon/fun run held around Xavier School entitled the Stallion Run. It was an event that brought people together to run for a cause. The run would benefit many organizations such as Gawad Kalinga, XS Educational Trust Fund, AAXS Social Fund, and XS86 Men for Other Foundation. The event had 4 choices the 21k, 10k , 5k, and 3k run. I decided to join the 5k run and it was relaxing.



Most people don't see running as a relaxing activity but as a tiring activity. Running is a tiring activity but once you finish running, the feeling of sweat dripping down your body, the opening of your pores, and the tightness of your muscles is one of the best feeling ever. That is exactly what I felt after I completed the 5k run.

Warming Up

30 minutes before the run, I decided to warm up a little before leaving the house to proceed to the event. I jogged around for a bit then stretched my muscles to avoid cramps and injuries.

It was raining a bit during the event but nevertheless, I still pushed through with the run. As I arrived at the starting point of the 5k race, I was surprised to see a lot of participants in spite of the rain.

2 minutes before the start of the 5k run

Running Buddy

I wasn't alone when I joined this event. I asked a friend to run with me so that someone can motivate and push me when I get tired while running. It was effective because it gave me the extra edge to finish the run.

It's important to have a running buddy so that it wont be boring to run since running alone can be boring. It's also fun to run with a friend.

Even though my time wasn't fast, it was really satisfying just to finish the run.

Finished the Run

Awarding Ceremony

After going through all that, here are some tips when joining an event like this.

1. Prepare a month before the race
2. Stretch before and after the race
3. Warm up before the race
4. Have a buddy to run with
5. Hydrate yourself well
6. Have fun!

Slow-Carb Diet - Better Fat-Loss Through Simplicity

It is possible to lose 20 pounds of body-fat in 30 days by optimizing any of three factors:

1. Exercise
2. Diet
3. Drug Supplement

Full TWENTY pounds is a lot for most people, which also means removing few to several inches off of your waist line. That also applies to shirt sizes which can result to two clothing sizes down. That'd be impeccable don't you think?

Slow-Carb diet definitely helps a lot in losing body fat for it focuses down the flaws of our eating habits that makes us gain weight.

In the Slow-Carb diet, you just have five rules to follow.

1. Avoid WHITE Carbohydrates

Definitely avoid every carbohydrate that is white! - all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading.

No Fried Rice

No French Fries

No Cereals

No Pastas

2. Eat the same few meals over and over again.

Just a note, this diet is totally intended to be effective, not fun.

According to the book, 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss, "the most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again." Therefore, here is a list of grocery items that are going to help ensure you to stay on the less fatty side.

Mix and match from the following list, constructing each meal with one pick from each of the
three groups:

Proteins:
Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
Chicken breast or thigh
Beef (preferably grass-fed)
Fish
Pork

Legumes:
Lentils
Black beans
Pinto beans
Red beans
Soybeans

Vegetables:
Spinach
Mixed vegetables (including broccoli, cauliflower)
Asparagus
Peas
Broccoli
Green beans

Eat as much as you like of the food items on the list, but keep it simple and not FRIED.

Eat meals approximately 4 HOURS apart.

3. Don't Drink Calories

Drink massive quantities of water and unsweetened tea and coffee or other no-calorie/low-calorie
beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice.
Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can
stimulate weight gain.

And YES, avoid beer as much as possible.

4. Don't Eat Fruits

The only exceptions to the no-fruit rule are tomatoes and avocados, and the latter should be
eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to
fruits and its principal sugar. Again, according to the book, 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss, "fructose is converted to glycerol phosphate more efficiently than almost all other carbohydrates. Glycerol phosphate → triglycerides (via the liver) → fat
storage." There are a few biochemical exceptions to this, but avoiding fruit six days per week is
the most reliable policy.

And for the best and final rule of them all...

5. TAKE ONE DAY OFF A WEEK!

No it is not a joke. Choose a day of the week that'd be your cheat day in which, you can eat anything, everything until your heart fails and you go on a coma. You can definitely go out of your way to order a 20 inch pizza and feast on it alone. Eat ice cream, your favorite chocolate bar or any other. It is definitely a feeding frenzy for you. Makes yourself sick every cheat day so that you'd be sick of them all throughout the next week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate doesn’t downshift from extended caloric restriction.

That's right, eating fatty things once a week can help you lose fat. Hello hedonistic lifestyle.

And that's it! The Slow-Carb Diet that'd get you thinner in 4 weeks by just doing what the five rules state.

To summarize it all, you just need to remember:

Rule #1: Avoid “white” carbohydrates
Rule #2: Eat the same few meals over and over again.
Rule #3: Don’t drink calories.
Rule #4: Don’t eat fruits.
Rule #5: Take one day off per week and go nuts.

-Mr. Muscles