Wellcultured - Well Cultured is a men’s online magazine with advice and reviews on fashion, dating, finances, health, music, movies and many other topics, as well as a robust message board and the Well Cultured Guide, a freely editable community wiki.

Ten New-Years Resolutions you should make in 2009

December 31st, 2008

1_24_010106_ny_newyears22009 is going to be a different year. For most of us in the West, the economy has gone to hell in a handbasket- leaving many of us without jobs or fighting for those we have. Socially, the world is changing- especially in the US, where the entire government has been handed over to the opposite party and subcultures are growing and growing. This year, seemingly moreso than 2009, is going to be a year about recovery and optimization- making ourselves more better than we were before to weather any kind of economic or social situation.

Frankly, there is very little room for error in the West anymore. Where a few years ago one may be able to survive (to some degree) without a job and with a lot of room for error schooling-wise, we are no longer going to have such freedom. Many college graduates are very quickly learning that there simply aren’t that many jobs anymore- and many budding entrepreneurs are learning there isn’t the money to hire anyone anyway.

In a world like this, the strongest and the most savvy will survive- and when it comes to this sort of competition, being a well cultured individual will save you every time. Knowing how to look professional, dress well, handle yourself in a pleasant way and how to excel at your job is crucial- and here are ten new years resolutions you should follow to do just that.

10- Clean your life “history” now.

Few people really realize how much information can be found out via the Internet, especially by employers. Personally, a variety of information can be found out about me- from my school to even some of my political affiliations, people I’ve worked for, old friends, and embarrassing overweight pictures of myself. The worst thing is, a savvy individual can find some horrible stuff on me- namely, some posts about me from an old stalker, and an accusation of me being a mentally deranged homosexual. These constitute what I call a life “history” online- and just like your internet browser history, they can be fairly normal or very embarrassing, depending on what you do and how much you make public.

If you can, “optimize” your history. Get rid of old forum accounts. Delete old blogs. Remove (or untag yourself from) old photos on Facebook. Make sure no-one is talking about you, if you can help it. There’s nothing wrong with having accounts on websites, just realize that if they connect with your real name, they can harm you- which is why people often joke your name on the internet is a “Power Word”.

Worst case scenario, there are “cleanup” companies that specialize in fixing issues like unsatisfactory posts and the like. Employ them if you must.

9- Build connections everywhere.

Connections are how most people become rich, not by pure savvy. Sure, having intelligence is important- but knowing the right people who can help you (and who you can help in return) is incredibly important.

One of the easiest ways you can build a connection is to make yourself an address book- be it online, written out, or even on your cell phone. Websites like Linkedin and Facebook help, but not everyone in the world is on there- find a somewhat neutral way of cateloging who you know, from where, and their contact info. Store business cards, if you have to.

Remember, though, you have to reciprocate the help you get. Be willing to help out friends- use your skills for their benefit. Really good business connections are made on mutual need, not necessarily on your ability to exploit the other person into getting you what you need.

8- Date more.

I’m very serious. This will help you.

Dating is marketing yourself, no matter what others may say- just, instead of asking the other person to hire you and give you money, you are asking the other person to like you. Dating lets you refine the skill of marketing yourself- both in the sense of getting to know others conversationally (understanding how to be social with near-strangers), but also understanding yourself a bit better- and how to explain yourself to others. You’ll also find yourself less nervous about interviews and other kinds of meetings- if you know how to woo women correctly, you shouldn’t be too worried about being causally friends with men.

As well, the bonus is you could always find an awesome girl- there’s nothing wrong with finding a girlfriend for 2009.

7- Optimize your computer to get things done.

This is the fun geeky part of the resolutions.

Optimize your computer for work. Sure, we all absolutely love to optimize our computers for play- cleaning up our harddrives and buying new parts for faster gaming- but there’s also a benefit to optimization to get things done.

First off, provide yourself simplified ways to manage your e-mail and calendar. Google provides a lot of these tools for free and in high quality- both Gmail and Google Calendar are excellent tools for management. Google Calendar, my personal favorite, allows you to not only make your own calendar, but share them with other users- synchronizing youself with everything from school schedules to football games.

As well, organize and back up your work. For both schoolwork and literal work, make an organization system that will allow you to store  your files safely and in a way where you will know where they are. I personally find that my best method is to have a separate hard drive in my PC devoted entirely to bulk storage- allowing me to reformat and play around on my main hard drive without worrying about where my other files are. This also often saves my rear when I destroy Windows in some way or other.

Oh yes, and if you do decide to optimize your computer, as one geek to another, keep or rollback to Windows XP if at all humanly possible. Despite recent advertisements, Vista is not a productivity system whatsoever. Worst case scenario, if you cannot find XP drivers for your system, consider some flavor of Linux.

6- Go to school- or get certificates for what you already know.

Unless you have already gone, if you are not currently in a form of College/University, you need to apply pronto. As I have often mentioned, High School educations simply do not cut it anymore for jobs- you need to specialize and be smarter. Some people can certainly find jobs after highschool because of their skill- but for the average joe, that sort of luck rarely comes. Get a degree in something- and study your ass off for a good GPA. There are many companies now that do not even briefly consider potential hires unless they have the minimum of a Bachelor’s degree.

Some people are surprised at the ridiculous amounts of accrediation you can get for very little work. Many certifications- computer certifications such as the A+ Certification, various personal trainer certifications, and other similar certificates can be had for relatively cheap. These boost a resume for virtually any job, and always provide an extremely good way to make extra cash on the side.

5- Make more money- put your skills to work.

As I mentioned above, easy skills can be a great cash crop. Personally, I have found that basic tech support and design work provide me a steady stream of extra money for clothes, dates, and other kinds of frivolities- as well as a great way to augment rent if I need to.

Your “skill” doesn’t even have to be something incredibly complex- there are many party planning companies and restaurants that sometimes need extra hosts. If you have the looks for it (or the lack of self-respect to do horrible fetish photography), modeling is a very reasonable way to make cash.

What I will say, though, is to be careful. From the work I’ve done, as well as hearing stories from friends, there are many scams that exist for temps- not paying the right amount, expecting more than they listed, and that sort of thing. Always have something in writing- even an e-mail or two confirming the job and the pay- to back yourself up.

4- Eat healthier- no more junk food, period.

There have been countless articles posted online and published in newspapers/magazines about junk food and it’s bad effects, yet it still is purchased by the proverbial truckload by the average family. This is ridiculous. While sweets and chips are fine in moderation, you may not really realize how many calories, grams of fat and grams of sugar you are ingesting every day from a casual snack- and how much effect it has on your system.

Eating poorly makes you sluggish, irritable, sleepy (but often makes it harder to actually fall asleep), sexually weak, and it can give you horrible skin. Worst of all, it makes you fat. Why eat it?

Eat junk food in moderation. There’s nothing wrong with having a bag of chips or a soda every now and then- just don’t go overboard. If you eat a lot of junk food (say, during a Christmas party), exercise it off- don’t consider it a lost cause. Sometimes, the best way to ensure you don’t eat it is to simply not buy it- and, in the long run, it will save you money, too.

3- Dress better- buy clothes that are eternally stylish.

Of course, this being a fashion website, we always love talking about new fashions and how to wear them- it’s our “thing”. The problem is, with the economy going to hell, it’s hard to buy good fashions that are actually affordable.

The answer to this is twofold. First off, go for sales. With the economy as bad as it is, many clotheirs are cutting back their prices and holding sales like crazy- take advantage of them. I’ve seen $300 jackets go for $50 this Christmas- a bad thing for retailers but a good thing for you.

The second part of the answer is that you should buy long-lasting, not transient, fashions. Well-made suits, leather shoes, high quality jeans, and nice coats are all the kinds of clothing that will last you years- so buy them well and in fashions that are established, not extremely cutting-edge. Modernize your wardrobe with a few small pieces, but largely keep yourself traditional in fit and style- doing so will allow the clothing to truly last years, rather than look outdated in one or two.

2- Start a weekly exercise routine- preferably three times a week.

The reverse of junk food- exercising makes you look good and feel good. Beyond just being fit, exercising will make you look better (both in clothing and naked), it will give you more energy, allow you to focus more, and in general will make you a better person overall.

Of course, don’t get into a “rut” by focusing exclusively on weight lifting or running- branch out and make your routine encompass a little bit of everything. Fundamentally, you should try working on a little bit of the “big three”- strength, stamina, and flexibility- by finding activities and exercises to promote all three, rather than one or two. If you exclusively weight lift, try to build in some cardio as well- you’ll find it beneficial both to your weight lifting stamina and to help slim fat off your body- and if you do nothing but cardio, try weight lifting to blast away pudginess and show lean muscle off.

1- Manage your money.

Obviously, I’ve been mentioning money a lot this post, and number one is all about money.

No matter how old you are or what financial situation you are in, it is imperitive that you begin to manage your money closely. Know where your money is coming from and where it is going- and keep it from blasting away on ridiculous expenditures.

One very important thing all people over 18 should work on is building credit. Even if you do not need one, having a credit card (and using it for a small expenditure monthly) is a great way to build up a credit score and prove you can handle small term loans. This will help immensely in the future with larger loans- such as car loans or home loans- which often require you have a demonstrated history of, in colloquial terms, “trustability”.

Arguably the easiest way to manage your finances is to buy cheap and only when you must. Other than things you absolutely must have (groceries, a roof over your head, etc), there are many things you simply do not need to spend so much money on. If you can manage it, avoid paying monthly fees for video games, upper-tier cable channels, personal trainers, and other amenities, especially if you do not use them.


I’ve listed a ridiculous amount of pointers today, but my point is incredibly simple: manage yourself tightly this year. 2009 is going to be a year of tight funds and even tighter employers- so you will have to bend to avoid breaking, if you pardon the metaphor. I can guarantee that even if you pick up one of these resolutions, 2009 will be just a little bit simpler- and hopefully, we’ll all survive just a bit better than the next guy.

The Beginner’s Guide to Working Out

December 16th, 2008

muscleSo you want to learn how to work out? Good on you! Working out is simply one of the best activities one can do to make themselves a better person. It helps one keep fit and encourages a healthy active life style while also building confidence and self esteem, the necessary foundations of a well cultured anonymous.

Before starting out:

-Professional trainers can help develop a work out plan that may personally suit you and their learning might enable them to better answer specific body related questions as well as actually being there to help you with the workout and correcting any mistakes that might occur. Having a trainer isn’t absolutely necessary though
-Set yourself two goals, the first a general goal or direction you wish to take (Ex: I wish to be skinnier, I wish to be buff)
-The second goal is something a bit more substantial with time somehow involved (Ex: I wish to lose 10 pounds by the end of the summer, I wish to workout 30 minutes every day) try setting realistic, easier goals initially and once completing them set something harder.
-Try eating smaller and more meals throughout the day (6 optimally), it helps increase your metabolism and energy. (Eating after a workout is especially important as it makes workout recovery faster)
-A proper diet is essential, cut down on fatty and sugary foods, but don’t be afraid to reward yourself every once in a while. A world without chocolate cream crepe is a world I wouldn’t want to be part of

Cardio

Cardio improves the heart, tones muscles, burns calories and is extremely easy to start up and get into.

Some excellent (And by no means the only) exercises are:
-Jogging
-Swimming
-Biking

It’s as simple as putting on a pair of shorts and going outside for a jog, heading to the local YMCA for a dip in the pool or maybe a ride through a park. There’s really no set amount of time that would be perfect for an exercise for everyone but generally 30 minutes a day of exercise is decent.

Once you’ve gotten your stamina improved, try doing some advanced exercises. For example: When jogging or biking, try doing 15 minutes of regular jog/bike and then do 5 minutes of sprinting or hard pedaling (or however long you can try) resume another 15 minutes of regular and then try to see how long you can sprint/hard pedal again.

Keep it up and after a couple of weeks you’ll begin to see real improvements to yourself

Weight Lifting:

Hitting the weight room at the local gym might be a little bit intimidating with all these huge ripped guys, but remember that everyone has to start somewhere. You’re not going to the gym to compete against anyone except yourself so don’t worry about that and get ready to push it to the limit.

Typically you’d want to work out 4-5 days a week for about an hour to an hour and a half (beginners will probably hover around an hour). My schedule follows as below, adjust accordingly to your life.

Monday-Legs, Abs
Tuesday-Chest
Wednesday-Rest
Thursday-Back, Abs
Friday-Shoulders, Arms, Triceps
Saturday-Rest
Sunday-Rest

I’ve been told that you should work out a body group no more than 3 days after a previous workout. I started with that workout, but found the top list to be better as letting your muscles heal is imperative to me as the bonus of being able to focus on specific body parts for each day. But if you wish to try it out:

M: Chest, Triceps
T: Back, Leg
W: Arm, Shoulder
T: Rest
F: Chest, Triceps
S: Back, Leg
Next M: Arm, Shoulder

As a beginner, it’d be best for now to stick to the machines. Aside from the obvious safety concern, it helps set proper body movement so once you advance to free weights or bars you’ll have a decent idea of how to perform it without machine help.

Now what kind of workouts should one be doing?
Chest
chest1
Pectoris Major Sternal (Green)
Chest Press- http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
Chest Dips- http://www.exrx.net/WeightExercises/PectoralSternal/CBChestDip.html
Pushups
Pectoris Major Clavicular (Red)
Incline Chest Press http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html

Shoulder
shoulder
Anterior Deltoid (Blue)
Shoulder Press- http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Lateral Deltoid (Red)
Upright Row- http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
Lateral Raise- http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html
Posterior Deltoid (Purple)
Rear Delt Row-http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html

Legs
legs
Calves (red)
Calf Raise- http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html
Quads (blue, gold, pink)
Front Squats- http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html
Leg Extensions- http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
Leg Press- http://www.exrx.net/WeightExercises/Quadriceps/LVSeatedLegPress.html

Back (Green)
back
Bent Over Row- http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Chinup- http://www.exrx.net/WeightExercises/LatissimusDorsi/AsChinup.html
Seated Row- http://www.exrx.net/WeightExercises/BackGeneral/LVSeatedRow.html
Front Pulldown- http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

Arms
Biceps
bicepsinside
Bicep Curl- http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html
Hammer Curl- http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html
Triceps
tricepsoutside
Pushdown- http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html
Dumbbell Extension- http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html

From http://www.exrx.net/Lists/Directory.html
-Great site with lots of info about muscles, workouts and techniques

Bare in mind that there are many ways of working the same muscle groups and it is advisable to switch workout techniques so that your muscles don’t become accustomed to the same thing over and over. Generally, different movements, increasing weights slightly from your previous section or switching from machine to free weight to bar is enough to keep your body from getting used to the workouts.

As for how many sets and reps one should perform, generally for each exercise there should be 3 sets of 8 reps, with no more than 2 minutes of rest in between each set. If you want more of a pump, perform more reps on lighter weights and vice versa for heavier weights and fewer reps. Avoid less than 5 reps and any more than 12, with the last rep to whatever you’re doing being the hardest you can perform.

Last words:

I know some days I’ve wondered whether working out actually mattered and if it had any effect on my body. This is a perfectly natural response, and the answer is YES it does matter and it does positively help your body. It cannot be illiterated enough how important regular physical fitness is to one’s wellbeing and that a set back is only temporary and never unsurpassable. If nothing seems to be working, evaluate what you’ve been doing lately and try to change things up. Examine your diet, try a new schedule, perform different workout techniques, bike instead of jog, do more reps with lighter weights, etc…

Working out isn’t an instant fix all solution, it takes a concentrated will on all aspects of life. Besides the time commitment, no workout plan will survive without proper nutrition, sleep and dedication to a goal that may take months or years to attain. All of this comes naturally with time and effort, and soon working out will be just as natural as sitting down and eating lunch.

Good luck with your training.

Glossary:
Cardio: Exercises relating to cardiovascular and endurance training
Set: A group of repetitions
Rep: Short form of repetition (as in repetition of an exercise)

Health 101: What you need to know

June 25th, 2008

Too many guys know about managing their health too late. It’s not uncommon for me to recieve e-mails with questions begging for advice on how to lose a beer gut- or worse, how to deal with dieting after getting diabetes due to bad “gamer” eating habits caught up with them.

Let’s cut the crap for a second. Unlike what fast food commercials and bad American sitcoms would like you to believe, real men are healthy, and they proactively work towards being healthy. Real men do not need a triple-stacked hamburger with extra cheese to be men (because apparently in the world of Hardees, “Man” and “Heart Attack” are synonymous). Sure, we all like good food now and then- but too many guys are buying the concept of health stoicism so much, they end up regretting it later in life.

So let’s cut that out right now. In this article, I’m going to address the very basics of keeping healthy- things you absolutely need to know right now about eating, exercise, and even a little bit of sexual health. You don’t really know how little you know until you think about it.

Fact 1: You need to be eating healthy right now.

Metabolism be damned. I don’t care if you can eat raw lard and stay skinny: eating healthy is going to pay back both now and in the future. Sodas, while extremely tasty, should be sparingly drank, as with alcohol and any other high sugar drinks (this includes Vitamin Water). You do not need a plate loaded with food- eating smaller portions more often is better for your metabolism and it gives you more energy. Junk food (chips, candy, and virtually anything else you can imagine a fat trucker eating) should be eaten sparingly. No-one’s saying you can’t have a good old burger every once in a while- but when you eat them regularly, you WILL get fat- even if right now you aren’t visibly packing on the pounds.

One point about this: once you lose a battle, you do not lose the war. All of us have had days where we have chugged 30 sodas or consumed two boxes of Krispy Kreme- this does not mean you must give up on your diet plan. One of the best dieting plans I have ever heard (which was written in an ancient book about weight training) was simple: eat healthy 6 days of the week, and give yourself a reward on the seventh. Even if you can go all seven days healthily, don’t consider it the end of the world if you eat poorly: just get back on track ASAP.

Fact 2: You need to be exercising right now.

One of my biggest gripes as of recent is that many guys think that “healthy” is the same as “as skinny as humanly possible”. This is not true. Being skinny or underweight does not mean that you are exempt from exercising- exercising is for everyone, no matter what. You should be doing a balanced exercise routine at LEAST twice a week to maintain body health- the effects will be easily noticeable when you begin. Fat or thin, muscular or weak, you need to have a good weight lifting/cardio/stretching routine- not to “get buff” or “get thin”, but just to stay healthy. We will have articles on how to get muscular- but right now, just accept that even if you want to keep a skinny weakling body type (for whatever strange reason you may have), you still need to be pumping some iron, just not 300lbs.

Fact 3: You need to be sleeping better.

I soundlike a hypocrite saying this with my late nights often spent writing articles for Well Cultured, but you need to get more sleep. Sleep is the glue that holds everything together- and trust me, going without will destroy you in ways you cannot even imagine. The lack of sleep will lead to poor mental performance, poor physical performance (this includes sex), and overall poor hygeine. Consequently, oversleeping will make you sluggish and lazy, and in some rare cases (like if you sleep after eating), it can even contribute to weight gain.

Fact 4: Stop masturbating so much.

This doesn’t need to be said in more detail than this: overdoing anything will have bad consequences. While you’re certainly not going to grow hair on your palms, you can easily desensitize yourself, both physically and mentally.

Fact 5: Your skin needs to be treated too.

As I’ve said on here before, I am 110% against makeup of all kinds for men (for women, it is good and sometimes desperately needed). Still, that doesn’t mean you don’t keep care of your skin. If you have acne, purchase a good cleansing solution and use it correctly. If acne is not a problem, make sure to rub some lotion on your hands/face/wherever fairly often. This will not give you skin “like a woman”- rather, it will just keep it from getting nasty.

Also, I’m going to basically send a big middle finger to the paranoid people out there. Get a tan. For most of us pitiful Anglo-Saxons, we are much paler than we think we are- and trust me, even the “pale” actors/models have at least a base tan at all times. Don’t go oompa-loompa orange- just get yourself a bit of sun. It will look (and feel) healthy. Trust me, humans crawled outside for hundreds of years under the sun, going out to the beach once in a while is not going to give you skin cancer- put on some sunscreen and just enjoy it.

Fact 6: Treat your hair right.

Excessive hair abuse (or hair neglect) will make you look stupid. Wash your hair often and this will not be a problem. Don’t get excessive hair coloring done or obsess over heavy product (the more firm the gel, the more your hair is abused, really). While this shouldn’t apply to most of our readers, don’t nuke your hair or do anything crazy- trust me, for some of us, we won’t have that hair forever.

That being said, the second you begin to go bald, go to a good stylist and have her work with it, or just shave it bald. Bald is confident. Combovers are not.

Fact 7: Wear good clothing.

This applies to shoes more than anything else. Wear shoes that feel good and let your feet breathe and walk naturally- avoid wearing sandals or other poorly fitted shoes. Many good shoe stores will now assist you with finding your “fit”, and make getting shoes that feel comfortable and let your feet breathe a breeze.

Also, with general clothing, NEVER go too tight. Fitted is good, skin-tight, blood-vessel-constricting wear is not. I am not kidding when I have heard horror stories about what happens to your package when you wear tight “girl jeans”. Avoid that for your future children, or even just your future sex life.

Fact 8: Shave like you mean it.

When you shave, shave well- don’t just go over your face quickly with no shaving gel, you will get ingrown hairs (and in many cases, cut yourself). Make shaving a pleasant ritual- it’s generally best to do so after showering. Use warm water, lather up with a good shaving cream, and follow the grain of the hair as best you can. Your face will thank you.

Fact 9: Have good posture.

Good posture is confidence. I’m not kidding. Not only does good posture keep you from having to go to a chiropractor later in your life, but good posture projects confidence and strength- so it’s a damn important thing for both your social and physical health.

Okay, let’s do a test right now. If you are sitting down right now, check your posture. Are you leaning back far into the chair, hunched back, or somehow sliding down the chair? Then you have bad posture. While most of us geek types have devised some interesting ways to get comfortable in computer chairs (or beds, or whatever), it’s not good for the back, or even your arms/wrists as you twist and contort to type.

Similarly, even your stance while walking is a factor in good posture. Keep your shoulders back, eyes out, and avoid slouching. The era of the “teen geek slouch” with your hands jammed into your pockets and your eyes at the floor is over. Walk around like you own the floor you stand on.

Fact 10: Keep good mental health.

As silly as this sounds, your physical body also reacts to your mental health. Be it trying to jog a mile or make love to a beautiful woman, if you don’t have good mental health, you won’t have good physical health no matter how hard you try. Keep studying, reading, writing, meeting new people, and keep yourself mentally healthy overall, and you will have a much better time with any of the facts above, bar none. If you are depressed, there is no way in hell you will perform to the top of your abilities: so sort out mental issues with the same fervor you do physical ones. Trust me, it helps.


One important thing about this list is that it is not in any order- everything I’m telling you is important in it’s own way. While it seems daunting to see such a list full of requirements and demands, trust me- things like these become natural, and doing things like exercising and eating healthy become so commonplace that you’ll forget you ever ate poorly. Focus on each item individually, and eventually your future self will thank you.

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Well Cultured is a men's online magazine with advice and reviews on fashion, dating, finances, health, music, movies and many other topics, as well as a robust message board and the Well Cultured Guide, a freely editable community wiki. More about Us