By Jake "Juice" Suk

"I started the Body Jakeover initially to lose a few pounds before my birthday. I could see results within just two weeks! My clothes fit better and I was able to fit clothes I hadn't worn since college. People were noticing my new figure and that was exciting. It gave me a new confidence."

~ Tuera C.

"After a month of the Body Jakeover workouts on my butt and thighs, I have to say I am impressed with my results. My butt is TIGHT and my thighs are RIGHT! Thanks Jake!"

~ Janice M.

"In the course of a month and a half, I lost a whole pant size by following Jake's nutritional guidelines. Usually, I would go on crash diets and then just gain the weight back, but this is definitely a lifestyle change and not a crash diet. Thanks for all your help Jake!"

~ Rose K.

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Sunday, March 30, 2014

The Hangover......Workout

It's no secret that alcohol can be a significant contributor to weight gain, which is why most diet plans out there will tell you to cut it out completely.  But what happens when you do go out, and you do end up drinking.....A LOT?  The damage is already done, so you can really only do one of two things:  Either sit on your ass and watch it get bigger, or get off your ass to help repair and minimize the damage.  Does the thought of working out while hungover make you cringe?  Well, unless you're throwing up into a toilet, which is also an effective form of weight loss although not condoned by Body Jakeover, working up a good sweat will actually make you feel better both physically and mentally, and thus, help you to get over your hangover, while also helping you to get over the shame of the mistakes you made while you were drunk.

So, for those of you who have what it takes to drag yourself to the gym despite last night's booze binge, here are some workout tips that you'll want to keep in mind while hungover:

1.  Hydrate, hydrate, hydrate - This is the most important thing that you want to make sure that you are doing while hungover, whether you are working out or not.  One of the main reasons our bodies feel like crap after drinking is because alcohol leaves our bodies dehydrated.  Hydrating is the best way to help cure a hangover, and is especially important when working out, since you are going to sweat and dehydrate yourself even more.  Sports drinks such as Gatorade are a good option because of the electrolytes, but to avoid processed sugars, I prefer going all natural and drinking coconut water for maximum hydration.  And of course, plenty of water, ALL THE TIME.

2.  Take it easy - Yes, you are working out, but you are still hungover, so no need to push yourself too hard.  Light to moderate weights or an easy run should do the trick.  Something steady is best, without the intense intervals.  I typically do some moderate weight lifting and core training, or run about 3-5 miles or so after a night of partying, depending on how bad my hangover is.

3.  Replenish - People swear by the next day greasy hangover meal, thinking that a family serving of pad thai or a double bacon cheeseburger with fries is the key to overcoming a hangover.  In actuality, while it may taste good and temporarily relieve your stomach, it isn't doing much to help you recover, and is only going to make you feel worse in the end, not to mention add on to your overall weight gain.  Your body needs to replenish itself with nutrients after a long night out, so fruits, veggies, whole grains and lean proteins are what you should be eating to make you feel better and restore your energy levels to fuel your workout.  For those of you who feel that you must have something a little greasy, try having an omelette with some chopped veggies inside.  Eggs take on a bit of a greasy feel when cooked, but are also rich in protein and essential nutrients.

4.  Realize - Realize that while working out after a night of drinking may be the last thing on your mind, ultimately, you will feel better.  Sweating will release the alcohol toxins from your body, and the endorphines from exercise will help lift your mood, as your endorphine flow is typically pretty low while hungover.  

Sure, there may be those times when you drank so much that you literally can't move, but if you are able to move, then move your ass to the gym and make up for some of the damage you did the night before.  It's not easy, but as long as you stay hydrated and eat right, it's a small price to pay to look and feel good, and a great way to make a good decision after a night of bad ones.

~ Body Jakeover - Have you Jaked off today?
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Monday, March 3, 2014

The Great Debate: Egg Whites vs. The Whole Egg

Should gay marriage be legalized?  Is the death penalty unconstitutional?  Pro-Life or Pro-Choice?  These are all very important debate topics in today's society, but perhaps none are more important than the the topic that has continued to stir up mixed emotions for the better half of the last two decades...

The Great Debate:  Egg Whites vs. The Whole Egg

The reason this ever became an issue was due to the dietary cholesterol found in the egg's yolk, which hovers around 180-200mg per egg.  People assumed that consuming dietary cholesterol would raise their own cholesterol levels, and thus, egg whites took the market by storm.  Well, science now shows us that this is not true.  The truth is, unless you have a history of high cholesterol and/or heart disease, and have been instructed by your doctor not to consume egg yolks, eating the whole egg, yolk and all, will not have an effect on your cholesterol levels.  In fact, by throwing out the egg yolks, you are not only leaving out half of the egg's protein, but you are also robbing yourself of a whole laundry list of vitamins and minerals, including vitamins A, D, E, K, B6 and B12, iron, potassium, magnesium, calcium, selenium, omega 3 and L-arginine, all of which, are found either entirely or more prevalently in the egg's yolk, as opposed to the egg whites, and some of which, are actually beneficial for your cholesterol levels.

Now that we know that the true culprit of raising one's cholesterol is not dietary cholesterol, then what is?  The real enemies of your cholesterol levels are saturated and trans fats.  These types of fats come in the form of fried foods, butter, ice cream, pizza, cookies, cakes, chips, candies, fatty cheeses and fatty meats, just to name a few.  So if you order a ham and cheese omelette with egg whites instead of the whole egg in an attempt to try and lower your cholesterol, you're actually doing the complete opposite.

Eggs are a super food, rich in nutrients, and an excellent source of protein.  How would you feel if you squeezed a dozen of these super foods out of your ass and then everyone threw out the best part?  Let's not offend our chicken friends anymore.  They work hard to give us eggs, so go ahead and eat the whole damn thing.

~ Body Jakeover - GET SEXY

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Tuesday, October 1, 2013

The Sumo Wrestler Diet

Ever wonder how sumo wrestlers gain so much weight?  No?  Well here's how anyways...

1.  They don't eat breakfast - Sumo wrestlers get up early in the morning to begin training, but despite this, they don't eat until about 11am.  They do this because not eating shortly after they wake up slows down their metabolism for the rest of the day, allowing them to burn less calories and pack on more pounds, despite the fact that they are getting several hours of intense exercise.

2.  They only eat 1-2 times a day - Because sumo wrestlers slow their metabolism by not eating early in the day, they only have time to eat 1-2 meals later in the day, with little in between due to training.  The key is for them to gorge on foods during these meals which are high in both calories and carbohydrates.  They are able to eat large quantities of food during this time because they are so hungry from essentially waiting so long to eat.

3.  They drink a lot of non-light beer - Sumo wrestlers drink large quantities of non-light beer with their meals in order to effortlessly add to their calorie and carbohydrate intake.

4.  They sleep right after eating - After they eat large quantities of high calorie foods and drink plenty of beer with a lowered metabolism, they go right to bed so that their bodies don't have a chance to metabolize those calories and are forced to store them as fat in the body.

So, if you happen to skip breakfast or wait a few hours after waking up until you actually get to your work desk to eat, and then not eat much until dinner because you think you'll lose more weight that way, but end up stuffing your face at dinner time from being so hungry, and then drink a ton of beer at happy hour, followed by a late night snack, and then pass out shortly after, just think to are eating just like a sumo wrestler.

Don't want to end up looking like this?  Then do the opposite of everything you've just read.  That is all.

~ Body Jakeover - GET SEXY
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Tuesday, April 9, 2013

Body Jakeover Super Accurate Physique Assessment Test

Spring is officially here, which means that Summer is right around the corner, which means that beach season is right around the corner, which means that you can no longer hide behind your sweaters and you will have to put on a bathing suit at one point or another. So, let's take a test. The test is to go into your closet, pull out your bathing suit, put it on, and stand in front of the mirror for 10 full seconds. Ready, set.......GO!








Thought so. It's time for a Jakeover...

~ Body Jakeover, GET SEXY

Saturday, March 23, 2013

Body Jakeover Abs Tip #32 - Just Breathe

Breathing.  Probably the easiest thing anyone can do, because it involves no effort whatsoever.  You're breathing right now, without even having to think about it.  However, when it comes to doing ab work, the most simple, basic aspect of human life, breathing, leaves so many people clueless, which is why so many people do situps day in and day out, but still look like they just ate a fat stomach for breakfast.

So, how the hell is breathing supposed to help you get a six pack?  Follow these breathing techniques next time you're doing situps, crunches, leg-ups, or any type of ab exercises for that matter...

BREATHE! - The first step is to ACTUALLY BREATHE.  Don't hold your breath.  While breathing is a natural bodily function, for whatever reason, people stop doing it when they work their abs.  Muscles need blood and oxygen in order to build, and cutting off the circulation to your abs prevents this from happening. Holding your breathe while working your abs can also raise your blood pressure and make you light headed or dizzy.  If all that wasn't bad enough, your chances of forcing out a fart in front of the hot guy or girl next to you while you're doing situps will increase significantly if you hold your breathe.

EXHALE! - Best done through your mouth, you want to exhale during the concentric phase of the ab exercise, meaning, you breathe out as your abs are contracting and exerting force.  This would be the "crunch" portion of the exercise, when your upper or lower body moves towards the center.  This helps prompt your abs to do work using maximal abdominal muscle fiber, with less involvement from the iliopsoas muscles (you don't have to know what this means, just know that it's good).

INHALE! - Best done through your nose, you want to inhale during the eccentric phase of the ab exercise, meaning, you breathe in as your body relaxes.  This would be the portion of the exercise when your upper or lower body moves away from the center.  Inhaling is crucial in delivering blood and oxygen to your abdonimals.  Proper inhalation replenishes the energy your body needs in order to continue to contract, allowing for more repetitions (you don't get a six pack by doing 20 crunches and calling it a day).

Exhale on the way up, inhale on the way down, it's as easy as that.  In fact, it's so easy a caveman could do it.  Look at this guy for instance, his abs are impeccable....

Body Jakeover - GET SEXY
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