3 Reasons you should reject the Y.O.L.O. philosophy

Hilary Swank

 Justin Bieber doesn't give a fuuuuuuuck!! The mugshot above from his Jan 23, 2014 arrest can be easily mistaken for a high school yearbook photo. I'm going to use Mr. Bieber as an example for why you shouldn't be a part of the YOLO generation. What is YOLO. First mentioned by hip hop artist Drake (another Canadian, ironically), the acronym stands for "You only live once", and has since been used as an excuse to go buck-wild. "I could die tomorrow", the YOLO'ers say while admiring their "#yolo" tattoos on their necks. "So I might as well chug this bottle of tequila while pestering that 7'3 tall MMA fighter. I don't give a fuck." There are several problems with this mindset. The first is:

1. It's fuel for your haters. 

Saying that Justin Bieber has his "fair share" of haters is like saying the Ku Klux Klan is "kinda" racist. We love seeing our enemies fall from grace, even if those enemies are celebrities who haven't specifically did anything to us except make us go throughout our day with their shitty-yet-catchy pop songs playing in our heads. 

When Not Giving A Fuck: We don't care what those who already dislike us think. "Those cuntwads are going hate me anyway," you say while nursing your fifth helping of sizzurp. "I can simultaneously kill every terrorist on the planet and they'll say I didn't do it fast enough."

But In Reality: There will ALWAYS be haters, and those people might have a valid reason for hating you (i.e. because you made shitty tween songs). 

Which, as we know.

No other artists.

Have EVER done!



Whether their hatred is warranted, when you fuck-up, you give them ammo to use against you. "Look at him getting that D.U.I.," your haters say. "That's what happens when you become Usher's protégé and bang Selena Gomez!"

 

2. It's self-destructive.

David Hasselhoff, after watching "Baywatch Nights".

Justin Bieber has the money, fame, and success that most of us dream of and will never come close to having. And yet even with those advantages he's taking a self-guided kamikaze plunge to self-destruction.

When we don't give a fuck: that is what we do. We act recklessly and spend frivolously with no thoughts of the consequences.

But in reality: everything comes at a price. There are things I've said, financial decisions I've made, and people I've pissed off in 2003 that's finally affecting me in 2014. And if I could travel in a T.A.R.D.I.S. (which would be, like SO awesome) to warn my 22 year-old self, he would shrug me off. That's because the younger me had a "don't give a shit" attitude. I didn't take college seriously, I worked solely for my beer fund, I broke hearts and took names. And while you're thinking that this a typical attitude for someone so young, let me take you to 2006. Without delving too much into my private life... let's just say that I'm surprised that I'm alive with a squeaky clean record. I knew my lifestyle was self-destructive and I didn't care. The more I thought I was enjoying the "good life", the more Life kicked my ass.

3. The biggest proponents enjoy a different reality

Drake

Rick Ross

Lil Wayne

The most active supporters of this philosophy are black celebrities, mostly rappers. And rappers have the biggest mainstream influence of young people. Take for example those rappers in the above images: Drake, Lil Wayne, and Rick Ross. Along with artists like Jay-Z and Kanye West, those guys are the Who's Who of the rap scene. They generate millions of dollars annually and they're not humble about it. In fact, most of their songs promote frivolous spending, endless partying, and blatant disrespect of the law. Their fans eat this stuff up. You will find your typical rap fan doing the following:

1. Spending most of their minimum wage paychecks at the strip club on women who aren't going to have sex with them.

2. Screaming "Fuck you, pig!" to a police officer, turning a mediocre traffic ticket into a costly felony.

3. Spending most of their minimum wage paychecks on overpriced drinks at a loud bar or overcrowded dance club.

Such actions might be fine for Drizzy, Rozay, and Young Weezy... they have their riches and fame to get them out of sticky situations. Your $8.00 an hour ass, on the other hand, doesn't have that luxury.

Fitness Files: New Years Resolutions

It's that time of the year where everyone decides to get in shape. And most of them quit by March. How did I stay on track? With these three rules:

1. Keep it simple.
Don't fall for the advertising gimics that tell you that you need various expensive supplements to be healthy. All you need is food.

2. Do the work.
Exercise produces results, period. 

3. Don't be a pig.
Don't complicate things by counting carbs and calories. Eat one serving at meal times and remember that there's no law that requires you to clean your plate. Don't eat just because you're bored or sad.

This is the time of year when people become suckers for "get fit quick" schemes. Don't be a sucker. If an exercise video, supplement, gym membership, etc seems to be overpriced... it probably is.

Fitness Files: Heart Rates

Q: I have more questions! These all pertain to cardio and heart rate. How can I figure out where my heart rate needs to be for the best calorie burn? I'm assuming the higher the better, but that can't be true there has to be something too high. Also, what's the best length of time to do your cardio, and does it have to be accomplished all at once? I mean if I need to do 40 minutes of cardio, can I do a 20 minute run in the morning and a 20 minute run in the afternoon, since it's still very difficult for me to run more than 20 to 30 minutes? Are shorter intervals of intense cardio better than a slower paced work out that lasts longer? What about intervals of cardio and strength combined, how does that compare to cardio and strength on separate days?”

I’ll answer these questions one by one.

How can you figure out where your heart rate needs to be for the best calorie burn?
I was originally going to provide some links with online calculators to help you find a target rate but I changed my mind. The easiest way to monitor your heart rate during cardio is by wearing a heart rate monitor which can be purchased online or store likes Walmart.

A heart rate monitor is a great tool for knowing EXACTLY how many calories you're burning and if your intensity is slacking.  At first it's kinda distracting because you’re more focused on the monitor’s reading than your workout. But you'll eventually get used to it. 

Do you NEED a heart rate monitor? No, because a monitor will tell you what you already know: that your heart is beating really fucking fast! So how do you know your heart rate is elevated enough without the monitor? By keeping it simple. If you’re sweating, you’re doing it right. Also, use common sense and listen to your instincts. If you’re doing your cardio and you suspect you’re half-assing it, you probably are. Increase your intensity (speed, resistance, etc.) a little. If you notice that you’re losing focus or experiencing intense pain, ease-up a little. Allow your body to calm down a little, then increase the intensity when you feel it’s necessary. I’ll probably get some negative comments from people who swear by heart rate monitors, but remember this:
At the end of the day it’s WORK that produces results, not devices or complicated formulas.

How long should you do your cardio?
Most people say to give it at least a half hour, but I say do it as long as you want. Keep in mind that you must typically do moderate cardio for about 10 minutes before you start working up a sweat. Overall, it depends on the intensity. Moderate cardio can be done for 30 minutes or more, high intensity cardio (HIIT) about 15 minutes, and light cardio can be done 45 minutes or longer. Please remember that there’s no law that requires you to exercise for those durations, they’re just guidelines. The Turbofire and Insanity workouts are both high intensity programs and lasts 45 minutes or longer. You are encouraged, however, to take water breaks as needed and “cool down” exercises are also incorporated. \

Does it all have to be done at once?
No, do it however you want. Most people do it all at once to get it out of the way, but if you can’t get it all in at once then by all means split it up. Just make sure you get it done. Perform your run for however long you can do it. I’d rather you do it as long as you can than get frustrated and quit. 

Are shorter intervals of intense cardio better than a slower paced work out that lasts longer?
I honestly don’t know, there are articles online that support both. I’ve discovered that HIIT helps my lungs feel better, if that makes sense. I feel as if I can take in more air. I don’t do HIIT as much as I did when I first did Insanity because it can be rough on the joints. Slow to moderate paced workouts help relax my muscles, especially after a heavy weightlifting session. You can get the best of both worlds by simply combining them. Start with a moderate pace and periodically speed it up for a minute or so, then return back to a moderate pace. 

What about intervals of cardio and strength combined, how does that compare to cardio and strength on separate days?
Cardio and strength training combined will always be your best bet. Whether you do them on separate days or on the same day doesn’t matter. Do whatever is convenient for you. If you’re a beginner I would recommend doing them on separate days until you’re confident with the various strength exercises. Just don’t ONLY do one and neglect the other. When I first started exercising with Insanity I only did Insanity and didn’t lift weights for 3 months. As a result when I returned to the gym I had no muscle definition. Sure, I had lost a lot of belly fat but I lost muscle also. I was basically just a smaller version of the old me. I had to incorporate weightlifting with my second round of Insanity to regain my strength and muscle. The same can be said if you only lift weights and skip cardio. You will gain muscle and strength but you won’t burn much fat and your endurance and heart/lung health will be shit.

Fitness Files: What's the best way to elevate my heart rate?

Q: Does it matter how you get your heart rate elevated to burn calories, or just that it is simply elevated? Running, stationary bike, elliptical, aerobics, or kick boxing are all examples of cardio that I enjoy, does it really matter which I choose? I've heard jumping rope is excellent too.”

A: How you get your heart rate elevated doesn’t matter, the only thing that matters is that you get it elevated. There are arguments about whether moderate or high intensity cardio (HIIT) are more effective, but it all comes down to this: 

... do your damned cardio. 

If you prefer jogging, jog. If you prefer biking, bike. Just make sure you’re working up a sweat and getting it done. I HATE the stationary bike. I think it’s boring and non-challenging, so I don’t do it. Am I missing out on something unique? No, because I’m doing the elliptical, Insanity, and sometimes the treadmill… all of them exercises that I enjoy. To do an exercise you absolutely hate is a recipe for procrastinating, slacking and quitting and it’s better to simply avoid it. I’ve heard that jumping rope is an excellent way to get the heart pumping and burn fat, it’s a popular conditioning exercise amongst boxers and they’re pretty fucking ripped. I’ve tried jumping rope but I’m just too friggin’ uncoordinated to get the cadence right so I simulate the motion without using the rope and it seems to work fine. Just remember to land soft while you’re jumping because it can be taxing on the knees and ankles, especially if you’re flat-footed like me.

Fitness Files: How do I stay motivated?

Q: I understand that working out is a lifestyle change which is difficult for me with such a busy schedule. But do you have any tips on staying motivated and consistent? I'd like to incorporate some form of exercise in my everyday life but lying in bed always seems so much better

A: The term "lifestyle change" gets misused. When it comes to fitness a lifestyle change doesn't have to be as dramatic as changing your religion.

A year ago, you couldn't have paid me to do 60 days of Insanity. I would've rather chosen a hand job from Freddy Krueger than a protein shake. But I do those things now, and they both take up about an hour of my day. People have a misconception of fitness because they mostly see bodybuilders and fitness models discuss healthy living. Remember that those people get PAID to keep their bodies in "perfect" shape, so yeah, of course they train ridiculously hard and micro-monitor every calorie and nutrient they consume. That is the world of PROFESSIONAL fitness. GENERAL fitness is entirely different because it allows you to actually be human. You can be sexy without six pack abs, you can drink a few beers if you want, and you don't have to avoid carbs like they're STD's. Most importantly, you only need to be at the gym for about an hour to have an effective workout.

 Surely you can devote at least one hour to your health and well-being. We expend so much energy satisfying the needs of others that we neglect ourselves. We use our time and energy for bosses and corporations to profit, children and spouses to under-appreciate us, and educational institutions to prepare us for work with the corporations (while helping us accumulate debt in student loans). It's an on-going cycle of responsibility that makes us forget our own welfare. When we are actually "free" we use our time to sleep, hoping to regain some energy to continue the unhealthy cycle. Or we say "Y.O.L.O." and eat and drink ourselves further into oblivion. The point is, if you can find the hours, days, and years to devote yourself to those causes, surely you can spare a measly 60 minutes to the most important cause of all... yourself.

Think about it this way: you can't take care of others if you don't take care of yourself.

 How do you stay consistent and motivated?
Let's begin with consistency. I've found that the best way to stay consistent is to look at fitness the same way I look at a job. If I want to get paid I must show up for work. But it doesn't stop there because any asshole can have perfect attendance at work. Think of fitness as a sales job. The more you sell (harder you exercise) the more commission (weight loss, lean muscle, etc.) you make. The fewer days a week you go to work, the smaller the paycheck. The less you sell, the fewer extra benefits you get to enjoy. The key to consistency is routine. Getting your ass to the gym must become as normal as going to work or brushing your teeth... regardless of whether you "feel like it".

 Let's talk about motivation. People lose motivation for one of four reasons.
One, they experience long plateaus or slow progress. Two, they get bored. Three, they get little or no support. Four, they let others sabotage them.

This is how I stay motivated.
I EXPECT my progress to be slow. When I started exercising I fell for the same gimmicks most people fall for. I believed that the way to speed up my progress was with "new age" supplements and "revolutionary" new exercises. And though it can be argued that those things did help me they never made as significant an impact to my progress as simple hard work. When you look at those "before and after" transformation photos what they don't show you is the slow and steady progress those people made. The progress goes unnoticed for many months until one day you look in the mirror and notice definition in your shoulders and a missing double chin. We look at those transformation photos and forget that the "after" photo is the result of months and sometimes years of work.

Here's an example.
 I perform Improv Comedy with a troupe once a week and I suck at it... royally. I'm basically the Gomer Pyle of improv because I constantly fuck up. As a result I get nervous every time I rehearse or perform, and I NEVER feel this way while performing regular theatre. Every time I step on that stage there's a little voice in my head telling me to give up, that it's not worth it. This is made worse when I observe the other members of the troupe, who all seem as if they were born with an improvisation gene. But I don't give up because I know that I'm better off today than I was last week. I know that I've made some kind of progress even if I don't yet know what that progress is. I also know that there was a point in time where my friends were also amateurs and had the same problems. I've even tried reading books and online forums about improv techniques and though they've been informative, they haven't been nearly as helpful as getting on that stage and performing.

I approach my health and fitness with ferocious conviction, which protects me from others sabotaging me. They don’t sabotage me negatively, but I constantly hear people say:
“You can stop losing the weight now. You look pretty good.”
“I think guys look cute with beer guts.”
“Here, have a slice. You exercise every day, its fine.”
My friends aren’t TRYING to sabotage me; they just want me to know that they’ll accept me no matter what I look like. But I have a specific goal in mind and I refuse to let anyone deviate me from that mission.
If I feel myself getting bored, I switch it up. Sometimes I try new exercises or tweak the intensity or try new foods. Whatever I do I make sure I’m never bored, because boredom is the first step to trouble.
My greatest asset to staying fit is my network of friends who help keep me accountable. If you truly want to get in shape, let the world know. Your friends will constantly ask you about your progress, they’ll also know if you’re relapsing. The best thing you can do for yourself in create a network of individuals who only want to see you succeed.

Fitness Files: Will caffeine inhibit my progress?

Q: Another question for the fitness guru... is caffeine detrimental to weight loss? I do not drink soda or any other sugary drinks, just water, unsweetened tea and black coffee only. Every day after breakfast and before lunch I always have a large black coffee, no cream, no sugar. It's very low calories and it keeps me from being hungry and snacking. Could this be hampering my weight loss efforts?”

A: I’ll begin by saying that I’m no guru; I’m just a guy sharing information and providing advice based on my experiences and observations with health and fitness. 

 Caffeine is a double-edged sword. On one hand, it causes a thermogenic effect, raises your metabolism, and even acts as an appetite suppressant. On the other hand, it is also suspected that caffeine can raise your blood sugar levels, cause dehydration, and cause you to crave sugar.
It’s not uncommon for people who exercise to use stimulants such as caffeine, just visit your local GNC and observe the many types of “pre-workout” supplements, such as Jac3d or C4. People use these supplements to give them energy boosts before exercising. I’ve used them and I’ve found some to work better than others. My advice is that these stimulants aren’t detrimental to weight loss, but don’t get carried away to the point where you rely on them. They’re helpful, but not necessary. Those negative effects I mentioned earlier seem to only occur if you use them too much. It’s thus a good idea to cycle your use. This will also keep your body from becoming accustomed to the stimulants, at which point you will experience little to no effect.
You’re doing fine with the unsweetened tea and black coffee. They’re nearly calorie-free (less than 5 calories) but don’t go over two servings, otherwise those calories can quickly add-up. Don’t become a coffee-fiend and guzzle an entire pot of the stuff. If you feel you need that much caffeine, try getting more sleep.
If you’re experiencing a weight loss plateau, try changing your exercise routine and/or intensity and take a close look at your diet. You can break your plateau by simply subtracting 300 to 500 calories from your daily intake. Also remember that your progress isn’t always judged in pounds lost. You can still gain muscle and drop a waist size without losing a single pound.

Fitness Files: Should I exercise while sick?

Tis the season to be sneezin’!

Q:I started feeling the symptoms of a cold a few days ago and feel like shit. What are your thoughts on exercising while sick?

A: The first thing you should evaluate is exactly how sick you are. A runny nose and cough are not valid excuses for skipping your workout. However, if you’re lethargic, vomiting, diarrhea, or feeling dizziness then you should definitely stay home and focus on drinking water to stay hydrated. You don’t want to lift heavy weights over your head or jog on a treadmill (which relaxes the muscles) if you can’t control your bodily functions or if you’re fatigued. Plus, you don’t want to be the person responsible for spreading sickness at the gym. I skipped my leg workout today because I felt fatigued and I knew that if I went to the gym I would most likely “half-ass” it. So I’ll make it up tomorrow or later during the week. The most important thing is to recover and pick up where you left off.