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
Read More......

The male ego can sometimes be a good thing, driving us to succeed in our careers, to excel in athletic competition, etc. But, with a few exceptions, this ego creates more problems than not. And no where else is this more evident than on the yoga mat. Well, yoga is hard.

You can’t master it. You can’t beat it. You can’t beat anyone at it. And it’s humbling. Even the most basic poses continue to challenge long-time practitioners. This reality is difficult to swallow for many men, who are used to competitive sports where there is always a way to judge/measure one’s own performance, and where there must always be a way to beat out the next guy.

To do yoga, then, is really to adopt an entirely new way of thinking, a way of thinking that is different and maybe even contrary to the way that men are accustomed to thinking in our Western society. A great misconception about yoga especially in the African American community is that “real” men don’t ever do yoga. This is just not the case. Yoga training is becoming increasingly common today in the U.S. military (and, again, not just for the stretching and relaxation).

In addition to the fact that “real” men do in fact practice yoga today, throughout most of the history of yoga, it’s actually been the case that only “real” men practiced yoga. One of my teachers often tells us that yoga was used traditionally as a means for training warriors (who were all men) and that because of the great power yoga conferred on its practitioners, only a very select group of men were permitted access to it. I don’t know about the historical accuracy of yoga as training for warriors, but it is pretty well established that throughout its long history, yoga has been reserved for men, and usually only for those who exhibited great physical and mental prowess.

So, to wrap up, I have some final words for those skeptical men out there who are reluctant to try yoga. First, and most importantly, forget about all the images you have in your head about yoga from TV shows, commercials, and magazines — these are, for the most part, constructed images that falsely represent what yoga is and what it can be for you. To find out what yoga is, just go to a yoga class and try it out.

Also, be aware that not all yoga classes and teachers are alike, so if you go to a class and find that it is a lot of relaxation and very little exercise (and “real” exercise is what you’re looking for), then try out a different class. Lastly, don’t be afraid of being a beginner. It takes years and years of dedicated yoga practice to really be able to hold your own in an advanced class. Accept this reality, and you can set off on the rewarding and challenging journey that is yoga. Let your ego get in the way, however, and you’ll find yourself continually frustrated and unable to get much out of your yoga experience.

Namaste. Read More......