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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Everybody Loves Santa Clause....But Nobody Wants to Bang Him

Yup, it's the holidays, which means Thanksgiving feasts, Christmas goodies, endless booze and leftovers for days, coupled with a hectic schedule and lack of exercise.  This is the perfect recipe for gaining weight, and ultimately, coming up with the same New Year's resolution, year after year, to lose all the weight you gained.

Now, don't get me wrong here.  I too understand the importance of good food, family and friends.  And, I too tend to have a busy holiday schedule which interferes with my normal workout regimen.  Therefore, I too tend to put on a couple unwanted pounds during the holidays.  So, no one is telling you to take time away from your friends and family during the holidays to run a hundred miles, and no one is telling you to not eat all of the foods that bring your family and friends together during these precious times.  However, here's an interesting concept that you may want to try this holiday season.  It's called, "Stop Eating So Damn Much."

Proven by scientists, nutritionists and personal trainers all around the globe, it has been proven that if you simply stop eating so damn much, you can significantly decrease the amount of weight you were to gain if you were to eat vast amounts of food at a time.  This method is particularly effective during the holiday season, because while a little weight gain during the holidays is inevitable due to the constant intake of high calorie foods, by not eating so damn much, you can actually lessen the amount of calories being consumed, while still enjoying those foods that you love, just in smaller portions.  Please observe the following formulas for reference...

1 slice of pumpkin pie (320 calories) x Eating 3 slices in one sitting = Consuming 960 calories
3 slices of pumpkin pie (960 calories) + Stop eating so damn much (-2 slices) = Consuming only 320 calories

3,600 calories (1 pound gained) x Stuffing your face = 360,000 calories or 10 pounds gained
3,600 calories (1 pound gained) x Stop eating so damn much = 10,800 calories or only 3 pounds gained

This is a fairly foreign concept to many Americans, but I urge you to give it a try next time you're at the dinner table.  While it may just seem flat out strange to many, it's not all that complicated, in that you simply stop eating once your stomach tells you that it's full.  This feeling of being full triggers a signal to your brain, at which point, you make the conscientious decision to stop eating so damn much.  If you are having trouble with this method, refer back to the formulas above, and with a little practice, you can successfully prevent yourself from being mistaken for Santa Clause at the mall again.  Happy Holidays!

~ Body Jakeover, GET SEXY
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No if's, and's....only butts.

In the 90's, it was all about the boobs.  These days, it's all about the butt.  So you have a small chest?  Thick calves?  Bad personality?  Third nipple?  No problem.  If you have a killer butt, anything is forgivable.  So ladies, this one is especially for you.  Let's get you the butt you've always wanted.  And if you were already blessed with a great butt, let's make it even better...

First, let's examine what makes a great butt.  Is it the size?  The shape?  The firmness?  Yes, yes and yes.  However, there is more to a great butt than just the butt itself.  Let me explain.  While the butt itself may be great, it may not look that great if the ratio of butt to body is off.  Observe....

See what I mean?  A great butt is a two part process.  Working the actual butt is only one aspect of making a butt look spectacular.  In order to make your butt truly POP, you'll want to work that waist too.  Slimming in your waistline will accentuate your butt, and for those who desire a rounder, fuller looking butt, a slim waist will give the optical illusion of just that, without adjusting the actual size of your butt at all.  Now let's take a look at how to achieve both a great butt, and a waistline to match....

Part 1 - The BUTT
Truly great butts are made of muscle.  Firm, tone, round, shapely muscle.  Butts comprised mainly of fat are for Juvenile music videos.  Variations of squats and lunges are the best exercises for targeting the gluteus maximus muscle, as shown below.  Start with your own body weight at 15-20 repetitions for sets of 3.  You can add some weight as you get stronger, building more muscle in your butt and thighs, should you want to add some mass.

Part 2 - The WAIST
The waist is a little trickier.  Core strengthening techniques are an effective method towards bringing the waistline in.  While there are copious amounts of core exercises you can do, for purposes of this post, we will focus specifically on the obliques, as these will have the most significant visual effect on your butt.  To target the sides, rotational movements like those shown below are great for slimming the waist, and you can even use a medicine ball for added resistance.  No need to go to heavy with the medicine ball though, as you will want to refrain from building your obliques too much and expanding your waistline.  Sets of 3, at 15-20 repetitions each, with a 5-10 lbs. medicine ball should suffice.

Get a butt to die for and the world will open new doors for you.  Sound superficial?  Possibly, but I don't make the rules of life, I just live by them.  Now if you'll excuse me, I have to go empty my wallet on a girl with a butt that inspired this post.


~ Body Jakeover, GET SEXY
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Speaking Jakeover Lesson #2 - Intermediate Level

Definition: Jake-off - v. 1. To workout or exercise. 2. To eat nutritious foods. 3. To engage in healthy behavior.
n. 1. A client of the Jakeover. 2. A healthy, fit individual.


Breakfast is the most important meal of the day.  Other meals do not boost your metabolism as much.
Translation:  I start my day by Jaking off first thing in the morning.  It's all downhill from there.

An apple a day keeps the doctor away.
Translation:  I don't need to see anyone, as long as I have my daily Jake-off sessions.

 I've stretched you out for the past 15 minutes, now you need to stretch out my hamstrings.
Translation:  I've Jaked you off long enough, now it's your turn to return the favor.

I jogged this morning, lifted weights during lunch, took a kickboxing class after work, and did yoga before bed.
Translation:  I Jaked off 4 times in one day.  New record!

Even though my trainer worked me out at the gym today, I couldn't help but stop for a slice of pizza on my way home.
Translation:  She Jaked me off and I did the walk of shame all the way back to my place.

Somebody tell that guy with the six pack to eat a hot dog.
Translation:  Eat sh*t you f**king Jake-off!

While having dinner, my date pushed the bread aside and secretly handed me some celery sticks.
Translation:  My date just Jaked me off under the table.

I injured my right hand, so I've been focusing on kettlebell training with just my left hand.
Translation:  I Jake off with my left hand now.  I'm getting pretty good at it.

I got one of those massages where the girl walks on your back in order to relieve tension from heavy lifting.  It felt very different from any other massage I've had.
Translation:  Some girl Jaked me off with her feet.  It was kinda weird.

I used a diet tip that I learned from watching Ellen, and it worked.
Translation:  You'll never believe this, but Ellen Degeneres just Jaked me off.

Without core strengthening, you will never get the results that you want.  Rotational movements with medicine balls should be added to your routine.
Translation:  If you don't play with my balls while you're Jaking me off, we're going to be here all night.


~ Body Jakeover, Have you Jaked-off today?

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From Puff to Buff

Many non-Koreans that I ask usually don't know what I'm talking about when I say this, but ask any Korean person what happens when you eat ramen noodles before you go to bed, and they will surely tell you that you will wake up in the morning looking a little like this....

Why is that?  Answer:  SODIUM

Sodium, or salt, is a water retainer.  This means that when consumed, it causes your body to retain water, which can make you look puffy, especially when consumed in large amounts.   Lowering your sodium intake will reverse this effect, giving you a less puffy look, as your skin will look tighter with less water being retained.  Industry Secret:  Before competitions and photo shoots, bodybuilders and fitness models will eliminate all sodium from their diets weeks in advance, in order to get that super ripped look (They don't always walk around looking THAT cut).  Now, I'm not saying that anyone needs to go to this extreme, especially since a little salt is good to have.  I am just saying that excess amounts of sodium can lead to MMS, or "Marshmellow Man Syndrome", and is overall just not healthy.  

This is also a great tip if you are trying to get that extra boost when trying to look good for a certain occasion.  For instance, if you plan to be on the beach, fit into a wedding dress, look good in a revealing outfit at a party, or just want your significant other to allow you to keep the lights on for once while you're making love, you will want to look your best, and laying low on the salt for that week, or even the day of, will help out.  As an added bonus, potassium helps to extract the water from your system, so eating bananas or even taking potassium supplements will help give you that extra edge as well when it comes to the tight skin look.  Take this girl for example....

                                             Before                                                      After

After lowering her sodium intake and upping her potassium intake for just a couple weeks, she was able to make a drastic change!

Canned foods, instant meals, condiments, TV dinners, and pretty much anything that can go a long time without spoiling are some of the biggest culprits when it comes to excess levels of sodium.  Now maybe you don't care to give up your beloved ramen noodles or TV dinners for good, but I'm sure you can sacrifice them a day or two before the beach, right?  Remember, July 4th is right around the corner.  Make your country proud.


~ Body Jakeover, Potassium - Sodium = Sexy

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Not Getting Enough Sex? Maybe Some Sex Lines Will Help.

According to a recent, non-existent survey that I created in my head and that is based off of no real statistics whatsoever, 100% of women go crazy for visible "sex lines" on a guy. Never heard of the sex lines? Please see below...

These lines are also sometimes referred to as the "V-Line" or the "Y-Line".  There is no real technical term for them, or at least I haven't heard of one yet, but they are basically the lines that form where your lower abdominals connect to your hip flexors.  If you don't have them, my made-up survey will tell you that if you want every single woman on this entire earth to swoon every time you take off your shirt, you'll want to get them. So let's learn how.

In order to obtain the coveted sex lines, you have to focus in on the sex lines. This is hard for some, because it's in an area that not many people are used to focusing in on. Generally, the best way to focus in on the sex lines is to do exercises like hanging leg raises or reverse crunches, like so...

These types of exercises focus in on the lower abdominal region, as they are required to lift your legs.  Greater definition in your lower ab region will enhance the visibility of these lines, as they will accentuate the point where ab meets hip flexor. I like doing sets of 15-20 for 3 or 4 repetitions. You can also do these as much as everyday, as the muscles in your midsection don't need as much recovery time as other areas of your body. As your lower ab muscles increase in strength, you can challenge yourself by not letting your legs touch the ground on the reverse crunches, or not bringing them fully down on the hanging leg raises. It makes the exercise twice as hard, but you'll reap twice the benefits.

Lastly, while these exercises will help add to the definition of these lines, without a low body fat percentage, you will never be able to tell, because you will never be able to see them.  This is one of those rewards that is reaped as a result of healthy diet and regular exercise, which you can follow in my prior posts.  It's hard work, but it's well worth it in the end, as these lines seem to catch more attention these days than a six-pack itself.  Add the sex lines to your figure, and you will be compelled to buy jeans with a rise that is lower than standards after 2am. (Although, with your new sex lines, you shouldn't have to lower your standards for sex, right?)

~ Body Jakeover, GET SEXY - Lower Rise Jeans, Higher Standards
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Are You Skinny Fat?

Skinny Fat - [ski-nee-fat] - adj. 1. A term coined in the fitness industry to describe the physique of one who is both skinny and fat at the same time.
2. To have the frame and/or dimensions of what is considered "skinny" in modern society, despite the fact that your body is comprised mainly of fat, with little muscle to show.
3. To look great in a sweater, but transform into a sh*tbomb in a bikini.
Example - 1. Yo check out the muffin top on that girl in the size 2 jeans...straight up skinny fat, son!
2. See photo below:

Now being skinny fat isn't the worst thing in the world. There are certainly worse positions to be in, like just being fat. I mean, you can still wear the top fashions, the skinny jeans and the sexy heels, and many people are content with this, which is completely fine. But for those who strive for more, for those who know what it's like to feel hot on the dance floor until a guy starts dancing with you, only to get a handful of love handle, for those who want the show to START once beach time comes, as opposed to end, for those who felt great about themselves prior to reading this blog post, but now feel insecure because of assholes like me who write about this stuff, please read on...

So how do you go from being skinny fat to just being skinny? Well if you think about it, being skinny fat, when broken down into science, is no different than being fat, because your body fat percentage is higher than normal, with no significant muscle build. Therefore, the answer is, BUILD MUSCLE. Running is great for cardio and overall health, but running alone won't help you build much muscle, and a non-muscular body won't burn as many calories day-to-day as a muscular body. Resistance training, core strengthening and weight training should be added to your routine. Core strengthening and muscle building exercises like the plank, sit-ups, pushups, boxing, yoga, pilates, medicine ball training, bosu and stability ball training, resistance band training and weight lifting. These types of exercises, coupled with a diet high in protein, are what will get you that lean, tone and skinny (minus the "fat") look. Now girls, I know you're thinking to yourselves, "Well, I don't want to lift weights and build muscle because I don't want to get huge and bulky". Listen, guys lift hundreds and hundreds of pounds for hours on end, grunt it out at the gym, drink protein shakes and eat endless cans of tuna to get bulky muscles. If you lift little 5 pound weights for a few reps, you won't get overly jacked, I promise.

So what are you waiting for? Get your skinny fat ass off the couch and get to work!


~ Body Jakeover - Get Sexy
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