Omega-3 Fatty Acids | What? Why? Where?

Written by Dennis on . Posted in d-stinto, Fitness, Nutrition

Omega-3 fatty acids promise some pretty amazing health benefits! No wonder it’s one of the most commonly found staples in many supplement cabinets!
Still, while many use it, many don’t quite know what it’s really good for and how much one should take. Here’s a graphic with the facts:

For our bodies, EPA, DHA and ALA are the most “useful” out of all the omega-3 fatty acids, with EPA and DHA being even more important than ALA, since ALA is converted into EPA and DHA in the body!

My recommendation is to aim at a daily intake of 2 g EPA and 1.5 g DHA. If you eat a lot of fish on a regular basis, great! If not, you might want to look at some supplements.

The problem: There are a TON of Omega-3 supplements on the market, but most of the commonly found capsules are full of fillers and contain very little EPA and DHA.

If you take Omega-3 supplements, getting sufficient amounts of EPA and DHA is the whole point of it, so make sure to get a high dosed, quality brand, or you’ll have to throw in 10-15 capsules per day to reach the desired levels.

My recommended products:

Liquid form: NutraSea Original Liquid

Soft Gels: Now Foods Ultra Omega 3, Fish Oil Soft-gels

You can find more of my recommended supplements on the Supplement Page

Soundless Harmony

Written by Dennis on . Posted in Fashion, Fitness, Shoes

So this is what happened: I was walking down 23rd street in Manhattan on my way to shoot a fitness video, and as you can imagine I was not wearing the most fashionable outfit (Free Runs and sweat pants to be precise).

Suddenly I saw a pair of green pants passing through at a quite steady pace. By the time i got my camera out he was almost a block ahead of me. Did a quick sprint and reached him just in time to ask for a picture! Turns out that it happened to be recording artist Dante Blakeley who not only uses sounds, but also colors and pattern to create harmonies!

Dante-Blakeley

 

Dante-Shoes

Nutrition Basics: What are Macronutrients?

Written by Dennis on . Posted in Fitness, Nutrition

While to many of you this night be obvious, to others this might still be something that causes confusion. You’ll hear a lot of things about macronutrient and “macros”, if you don’t know what’s meant this might be confusing! Macronutrients is a term to describe those three substances that the body depends on for energy, recovery and growth: protein, carbs and fat! “Macro” because the body needs these nutrients in large amounts, whereas only trace amounts of the “micro”nutrients are necessary. Protein and carbs have 4kcal per g and fat 9kcal per g. Each macronutrient is needed in different amounts to ensure optimal health and bodycomposition. How much of each you need in the optimal case depends on various individual factors such as age, height, gender, bodyfat, daily activities, goals etc. To make sure your diet fits your macronutrient need do some research and make a plan for yourself or hire a trainer to do that for you. Even though diet trends periodically try to blame one macronutrient for the obesity problems, all three are needed and have their place in a balanced diet! But most “regular” diets have too much one and too little of the other. Don’t let that be you. Know your macros, know your needs.

Back Lever Tutorial Lesson 4

Written by Dennis on . Posted in Fitness, Workouts

In this fourth and final lesson about the backlever I will explain the last two steps you can use during your training.

1. Single leg back lever

If you can get into the horizontal position holding your legs tucked, then step it up by tucking less. A great way to transit from “still tucked” to fully extended back lever is extending one leg while keeping the other one tucked in. Get into a high angle back lever position, tuck one leg in and lower down slowly! Alternate legs every round. Don’t try to go horizontal immediately, rather move only as far as you can fully control the position, hold and squeeze!

2. Straddle back lever

At this point it’s basically just altering leverage a little, practicing and staying consistent to build strength. If you can hold the one leg back lever for at least 10 sec with a straight body, try straddle and once you nailed the straddle it’s time to go fully extended. At this point you will be strong enough to at least lower down into a backlever, but still work on angled levels, keeling the angle as high as necessary to keep the position. Hold that position and try to go lower next time. This won’t come overnight, so stay consistent and go hard!

Back Lever Tutorial Lesson 3

Written by Dennis on . Posted in Fitness, Workouts

When training calisthenics and moving your body weight through space you can’t just “change” your body weight.

But what you can do to vary the level of difficulty is changing the leverage, in the case of the back lever by changing the leg position.

How to:

Get into a high incline backlever position and then tuck your legs in. The closer you tuck the legs to your chest, the easier it will be to perform the exercise. While keeping your core tight and contracting your upper body, slowly descend closer to a horizontal position. Don’t just fall down into it, move only as far as you can while controlling your body position. The goal is to eventually be in a fully extended back lever, so once you can hold the tuck backlever horizontally start gradually extend your legs at the next try!

If possible, ask a training partner to give you feedback about the the angle of your body, since judging whether you’re horizontal or not by yourself is very hard at first, you might feel like superman and think you’re fully horizontal, while you’re actually still at 45 degrees!

Remember two things:

1. The more you tuck you’re legs, the easier it is

2. Always keep your core and upper body tight, controlling the descent into the horizontal position!!

Back Lever Lesson 2

Written by Dennis on . Posted in Fitness, Workouts

Once you know how to “Skin the Cat” as learned in lesson 1, it’s time to move to the High Angle back lever! Hang from the bar with a overhand grip and get into a inverted hang, just like when doing a skin the cat.

Once your legs passed the bar, straighten out your entire body so that you basically hang completely upside down.

Keep your abs thighs, engage your Lats, arms, chest! Try holding this position and you will already notice how all of your muscles have to work to keep your body stable! The goal is eventually to lower your body until your horizontal, but that’s easier said then done. There are quite some steps in between.

For now, just try to hold this high angle backlever for a couple seconds, then go back into the starting position and repeat! Let me know if you have any questions!