The P.O.S.H. Life (Pursuit of Strength & Health)

I'm a man of color "blessed" with the metabolism of a hyperactive 8 year old. I am 5'11" and weigh about 185-188 lbs. I lift on a regular basis (4-5 times per week), but I used to have a problem gaining weight. Despite my athletic years playing football, soccer, baseball, and track I have always had the slender, athletic look. If you haven’t observed, black men come in different shapes, sizes, and colors. So as I prepare to train to compete in triathlons, I would like to bulk up at least 15 pounds

Generally to gain weight, you need more of everything, more meat, milk, starches, fruits and vegetables. Temper all this with some added fats, oils and sweets. Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.

Healthy fats include fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains. It may be easier to eat five or six smaller meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting. Protein powders and nutritional supplement drinks such as Carnation, Boost, Ensure, or a shake from Smoothie King can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.

Use these tips and tools to help gain weight.

1. Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.

2. Mid-morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.

3. Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish; just make your portions a bit bigger.

4. Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins, while starchy potatoes and corn add extra calories.

5. Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.

6. Design a weight training program that compliments weight training
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Studies show that listening to music has a positive effect on your work out. Those who listened to music while working out have increased motivation and are distracted from the fatigue that work outs bring.

Dr. Costas Karageorghis, an associate professor of sport psychology at Brunel University in England, has studied the effects music has on exercise for years. Karageorghis states that a song's tempo should be about 120 to 140 beats-per-minute. These BPMs mirror the average person’s heart rate during a routine workout. For example, he states that “Push It” by Salt-N-Pepa and “Drop It Like It’s Hot” by Snoop Dogg are around that range, as is the dance remix of “Umbrella” by Rihanna (so maybe the pop star was onto something).

For a stroll walker going at a pace of around 3 miles an hour, a remixed track has a count of 115 to 118 B.P.M.; for a power walker going 4.5 m.p.h., the count is 137 to 139 B.P.M., while the B.P.M. for a runner elevates to 147 to 160.

Additionally, a 2005 study showed that participants who listened to music while walking lost more and had a greater reduction in body fat than those who did not include music in their work out.

"The more unfit you are, the more difficult exercise is," "Music helps break the monotony of exercise and provide a distraction from the physical exertion."

Mix up your playlist - if you keep playing the same tunes, pretty soon you will find your motivation dropping because your mind will tune out the muisc.

So get out that iPod and lets get crackin!!

My Current Playlist - Right now these babies are in heavy rotation on my iPod. I currently play songs that keep me pumped and motivated to continue hitting the treadmill.

Honorable Mention

Push it - Rick Ross
Stunna Shades - The Federation
Stronger - Kanye West

Top 10

10. PYT Michael Jackson
9. Damaged - Danity Kane
8. Go Hard or Go Home - E 40
7. Spaz - N.E.R.D.
6. Spotlight - Jennifer Hudson
5. International Swagger - Glow in the Dark Mixtape ( N.E.R.D. and Kanye)
4. Ms. New Booty - Bubba Sparks
3. Got Money - Lil Wayne
2. Big Boi - Kryptonite
1. Fuego - Pit Bull

What is your playlist? Let P.O.S.H. know so we can all mix it up and stay motivated!! Read More......

Men, too many Heineken's, pizzas, and general sedentary activity can have a negative effect on your health. Two-thirds of American men are overweight or obese. Experts have shown that weight carried in the belly area contains much higher risks than fat accumulated in other areas of the body. While women normally pack on the pounds in the hips, thighs, and and legs, men are more prone to carry weight in the mid section.

For most men, the risk factors for heart disease and other diseases increase with a waist size over 40 inches (102 centimeters). So men, pull out that tape measure!! The appropriate place to measure the belly is right above the hipbone. As men enter into their 30's weight gain is more noticeable. As you get older, you have to change the way you eat and how active you are to stay slim or lose weight. Excess belly fat can lead to the following diseases:


Diabetes
Some types of cancers
High blood pressure
Sleep apnea
Abnormal lipids — high triglycerides and low HDL ("good" cholesterol)
Insulin resistance
Metabolic syndrome

Alright guys, we know you love hitting the weights. However, you NEED aerobic activity to remain in good health. If you have never exercised in a long time you can start off with walking. For many men, walking 10,000 steps a day — plus eating right — is enough to stay at a healthy weight. Men with more weight to lose may need to walk farther. You can do sit ups, crunches and etc until the cows come home; however, you are just strengthening your abdominal wall ---which makes you able to suck in better but does nothing for the fat overlay. Sorry boys.

There is a scientific link between excess alcohol and belly fat. Alcohol is high in calories and increases appetite. Keep the drinks to less than two a day and this will help minimize the calories you consume and help you avoid putting on belly fat. Bottom line eat better and drink less to lessen the possibility of having adverse health effects.

The only tried-and-true method to lose fat of any kind is:
Reduce the amount of calories you take in. You can do this by eating smaller amounts of food, or stick to foods that have fewer calories. BURN FAT with physical activity. Here's to keepin' it sexy! Read More......

• Maintain a diet lower in carbs and higher in lean protein - Protein builds muscle and helps in burning calories. Everyone loves pasta and bread but these foods may just hurt you in the weight loss process. Good carbs are fine, these are vegetables and whole grain products. You should eat 3 servings of vegetables and limit other carbs to around one serving.


• Exercise - You should try get some cardio into your life at minimum 3 times a week. Its ok if you are new to exercising. If you need help and don't understand the equipment get a trainer or just ask someone in the gym. Don't worry about how you look working out or if you feel too chunky. No one is worried about your size. Everyone there is trying to fix some part of their body so you are not alone. EVERYONE needs weight training. If you are new to exercise start off with Cardio and work your way to free weights or machines.


• Eat 5-6 times a day - This means 3 meals and at least 2 snacks. Your metabolism is like fuel in your car. If you drove your car all day and ran out of gas your car would not be a happy camper. This is just like your body which needs fuel to run. If you starve yourself or do not eat enough during the day, your body goes into starvation mode. This means it holds on to any little bit of food you put in it because it doesn't know when the next meal is coming. This is how you gain weight.


• Eat Breakfast- Breakfast means breaking your fast. Your body goes into starvation mode during the night. Food revs up your body for the day and provides you with the essential nutrients and calories needed to get you on your way during the day. Skipping breakfast slows your metabolism because your body has no fuel. No breakfast is a sure way to slow down your weight loss goals. You don't need a whole meal. Grab a lower sugar fruit or a protein shake and be on your way.


• Drink 6-8 Glasses of water a day- Water is good for your body. It clarifies the skin and flushes out toxins within the body. Many times when you are feeling ravenous, it may just be your body is in need of water. You may just need a nice cool glass instead of that piece of pie. When you start drinking the right amount of water you will feel when your body craves it.


• Take it one day at a time - You are not a failure if you fall off the wagon one day. So, you lost your mind and ate too many slices of pizza or had too many cookies. Tomorrow is another day!! You can begin again and hit the gym and start over the next day. DON'T QUIT!


• Make short term goals and reward yourself when you reach them - Monthly goals are usually a good way to go. If it takes you a little longer to reach you goal so be it. You can't force your body to go where you want it to go, you can only help it along. Once you hit your goal. Go Celebrate. Buy that new dress or electronics or go on that trip. This is the best way to want to keep moving forward with your journey. Hard work deserves praise!


• Keep a Food Journal - Write down everything you eat in a monthly journal. This is the best way to hold yourself accountable for what you eat everyday. When you write down what you have eaten everyday then you can't conveniently forget the bad things you ate to throw you off your diet. The food journal also allows you to notice your eating patterns. Maybe you are a late night snacker, or go crazy at lunch. Once you recognize your patterns you can get deeper in the trenches with yourself. Keep track of your weight in the journal


• Love your curves- embrace those thick hips, thighs, that belly, and your arms. If you don't love yourself and want to lose weight for you, the journey becomes that much more difficult. Weight loss does not happen over night. If you can't love you where you are now....your journey will be difficult and discouraging when you hit plateaus or you lose slower than you will like. Love you every step of the way!!
  

Let us know what you think! Have any extra tips? P.O.S.H. would love to hear about it!

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