I would like to congratulate you for deciding to make your body, your sex appeal & your future accomplishments a priority in your life. These "Rules" will teach you everything you must do to have success at this new lifestyle. These "Rules" were all the keys to my success for not only transforming my body, but also transforming my lifestyle.
Each "Rule" will help you gain success in not only reaching your fitness goals, but your business and personal ones. Success is the sum of all equally important Rules, repeated day in and day out.
I do believe every person has a very powerful ability that can make anything happen as long as you keep focused.
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If you doubt you can accomplish a goal, then you won't accomplish it. You have to have confidence in your ability, and then be focused enough to strive forward.
= Jump To This Section.
Rule 1 - Motivation
Rule 2 - Persistence
Rule 3 - Goal Setting/Planning
Rule 4 - Be Fitness Minded
Rule 5 - Bodybuilding Nutrition & Supplements
Rule 6 - Fat Loss Training & Muscle Building
Rule 7 - Confidence
Rule 8 - Be Powerful With Women
Rule 9 - Live an Extreme Lifestyle
Rule 10 - Visit Bodybuilding.com Daily
Rule # 1:
Motivation.
What It Means To Me:
One of the first reasons that got me motivated was my desire to start a new life. Not just lose weight, but also next time I traveled back home I wanted to prove everyone wrong.
Showing everyone that I made the right choice to move to another state and create a new life for myself. That desire woke me up at 4:30am to workout. That desire motivated me to change my eating habits. That desire made me believe I could accomplish anything.
I didn't want to just prove everyone wrong. I wanted to throw it in their face. I wanted to lose weight for all the people that made fun of me, teased me, bullied me - for all the girls that never game me a chance.
The first time I flew back home was around Christmas and I lost about 50lbs. Several of my friends and family showed up at the airport to pick me up. They were shocked at my results.
At The Beginning Of My Transformation.
About six months later I was another 50lbs lighter and ready to fly back home for summer. They all knew I was working out and trying to get down to a low body fat percentage. But they had no clue the type of person that was going to walk off that plane. I walked up to my brother at the airport and grabbed him. Everyone was silent, because they were all unaware it was me.
Find one reason why you want to make the change in your life - whenever you want to give up think of that reason.
Why?
In order to be successful at this lifestyle, you must have a good reason for doing it in the first place. What will get you up in the morning when you just want to stay in bed?
Many people say "I want to lose weight" or "I want to become healthier". These are great goals, but they are not good enough reasons for long term success. You must dig a little deeper. What is important to you? What do you value most in life?
Commitment:
Once you find your "why", it's time to make a commitment. Here is a definition of commitment: "A commitment is the ability to carry out a worthy decision, even when the excitement of making that decision has passed." Read that definition again, and really understand it.
How many times have you been excited to start a diet or an exercise program, only to become bored or side tracked by other things? As soon as the excitement passes, so does your exercise plans or your diet. Be sure you are ready to commit to this new lifestyle.
Motivation is what gets you to start & results is what keeps you from not quitting. Making changes in your lifestyle and starting something new is always difficult and takes time.
As a beginner, you need to be patient with yourself. Life's challenges are not supposed to paralyze you, they help you discover who you are. Go ahead and make mistakes. Make all you can. They are like our "teachers" - they help us to learn. There will be times when it will be difficult to maintain motivation. Don't let those situations stop you from that "reason" why you wanted to start.
Here Are 3 Keys To Staying Motivated:
- The feeling you have a program that works for you - to reach your goals.
- The feeling of people around you noticing results - Friends, family, co-workers.
- Noticing results - clothing, weight, attracting opposite sex.
Try To Focus On The Following Steps To Staying Motivated:
- Self Motivation:
Don't sit around and wait for someone to hold your hand and walk you to the gym or make your meals for you. You need to make this the most important thing in your life and do whatever it takes to achieve your goals.
- View Your Mistakes As Stepping Stones:
View your mistakes as learning lessons on how to better accomplish your goals. A greater mistake is being afraid to never fail, then you will never learn from your mistakes. Our mistakes are our teachers - we learn from them.
- Avoid Self-Collapsing:
So you decided to eat a few pieces of cake at your best friends wedding. Don't give up, you just took a few steps back. Take what you learned from this experience and "harness" it for later use.
- Enjoy It, Love It & Look Forward To It!
One way of assuring that you stay motivated is to make it fun. If you perceive your workout as a chore, you more than likely will not stick with it. Or not enjoying your meals - your going to cheat on your meal plan.
Here Are 5 Tips For Making Your New Lifestyle Something To Look Forward To:
- Variety:
Add exercises that you enjoy doing and allow you to get results. Come up with a list of foods you enjoy eating that are healthy and give you the nutrients you need to get results!
- Educate Your Friends & Family To Start:
Training with a workout partner not only makes your training session more fun, safe, and intense, but will also increase the likelihood of your showing up at the gym.
Make sure you pick a partner whose goals and interests are similar to yours and who is willing to spot you correctly and motivate you to do your best. When you are around people that enjoy a healthy eating lifestyle, it doesn't put stress on you to choose foods that are "not" healthy to please them.
- Don't Get Discouraged:
If you decide to blow off your morning workout to join your friends for a barbeque, just accept it and enjoy your decision and don't become guilty of your choice. Focus on the journey that you have traveled so far, and not how far you have left to go.
- Expect Plateaus:
If you feel you have reached a plateau and/or are bored, do not give up - this is a natural part of working out. Continue to search for new ways of making your routine fun and exciting. Make sure to vary the exercises, sets, repetitions and order of your workout.
- Include Your Workout In Your Daily Schedule:
If you always exercise on the same days at the same time, your routine will become a lifestyle and not just something to do when you have time for it. Not going to the gym will feel unnatural. Eating unhealthy foods will become less and less desirable.
Rule # 2:
Persistence.
What It Means To Me:
If you want to go somewhere you have to know where you want to go and how to get there. Then never ever give up. I'm proof that great achievements can happen to regular people if they work hard and never give up.
I remember times when I would complain about homework, but I never once complained about the hours I spent weekly in the gym. To me, the payoff for fitness was going to change my life. Not that school wasn't - I was always gifted in art so I always had that feeling of accomplishment from that.
The achievements in my weight loss were so new to me, since I was overweight all of my life.
There were times when I would invite girls back to my house and stay the night with me.
In the mornings, I would make sure I would get up before they would and do my morning cardio. I never made any excuses for myself - since its obvious that nobody has ever excused their way to weight loss success.
Try not to focus on too many things at once or wanting to achieve too many things at the beginning. Know what you want to accomplish, the one "reason" today and tomorrow. Persevere and don't ever stop to you achieve it.
Results are best achieved by making long-term changes in nutrition and exercise that becomes part of a healthy lifestyle.
Small changes that cause little disruptions in life are more sustainable and more likely to help you keep the results from disappearing.
Patience is a very important part of your inner ability to stick to your program.
Eating properly is not something you are going to see instant results from. But consistent, proper nutrition is the biggest factor that leads to long-term results.
Remember that this is a lifestyle, Doing it correctly does not stop on the weekends, holidays, at night after a long day at work. You must constantly feed your body the right nutrients if you want to maintain your results and this lifestyle.
You can have the perfect plan and all the right supplements, but in the end it all comes down to consistency. Fat loss is a slow and steady process for a permanent result, but little by little, it all adds up.
Staying consistent will yield the best results in the quickest time. That's why having a plan and preparing meals day in and day out helps you keep to your plan not allowing for variations or unexpected situations. You'll always be prepared for those off days and maintain consistency to achieving your goal.
The reason consistency is so difficult to achieve is that it is not something in and of itself that you can work on. It is a testimony to the quality of the desire to achieve results. You should also love your new fitness lifestyle. So while you may think that drinking more water or perfecting your bench press form aren't terribly important, they with the other "Rules" done day-in day-out are the "building blocks" to achieving your desired results.
Rule # 3:
Goal Setting/Planning.
What It Means To Me:
If you're bored with your life - you don't get up every morning with that determination to do things - then honestly you don't have enough goals.
On mornings that I didn't feel like getting up and doing cardio, I would lay in bed and then I would start to think about my goals and my reasons for achieving them.
I would then get up and do my cardio and enjoy it because I knew that there are three types of people in this world - those who make things happen, those who watch things happen and those who wonder what the hell happened.
We all have that choice. Only you can decide which type of person you want to become. Personally, I have always wanted to make things happen.
One of the main reason most people never accomplish their goals is that they don't define them, or ever seriously consider them achievable. One of the biggest tragedies of fitness it's not reaching your goal, but not having a goal to reach for.
When you determine your goal, you have made the very most crucial decision in your new lifestyle. You have to know what you want in order to reach it. So I suggest you don't think small goals, because you will only have small success, but if you plan for huge goals you will have made life-changing accomplishments.
Here Are 5 Questions To Ask Yourself To Evaluate Your Goals:
- Do you have a specific goal?
- Can you measure your goal?
- Do you have a deadline?
- Do I have people around me to give me support?
- Do I have short-term goals leading toward my main goal?
As you reach your goals, you gain further motivation to reach for higher goals. Here are 5 tips achieve the goals you plan for and obtain the results you deserve.
- Set Daily, Measurable & Realistic Goals:
If your only goal is to lose 50 pounds it will take you a while to feel successful. Because it can take awhile to see these results. Instead, set daily measurable, achievable goals that allow you to feel success every single day. Keep a weekly journal and set goals each day for what kind of exercise you will do, how long you will workout and how hard you will exercise.
- Track Your Progress:
After you set your goals and write them down, you will want to also track your progress. Be sure to write down your daily achievements to compare to your goals. This will become extremely motivating as you see yourself achieving your daily/weekly goals.
With consistent exercise, you will also see your workouts becoming easier and your ability to work harder and longer. This might happen faster than visual results on your body, such as definition. Many people become frustrated and quit right before big changes are about to happen, because they don't see the results in the mirror. Seeing measurable progress on paper will keep you motivated while you work towards the bigger goals you have set.
- Get Feedback - Even If Its Objective:
You may know what a good workout feels like - you have that "high" after exercise, or you have energy all day long. But do you know what an effective workout feels like? It is hard to know how effective your workout is when you wait for weeks or months to see the results.
What if you could see how many calories you burned? Using a heart rate monitor can tell you if you are working too hard or not hard enough.
An accelerometer can tell you all day long how many calories you are burning and keep you motivated to move! When you look for ways to add activity to your day it becomes a great way to instantly see results.
- Avoid The "All Or Nothing" Mindset:
So you had plans to exercise five times one week and the first day something happened and you didn't exercise. When this happens, many people give up on the rest of the week. This is known as the "All or Nothing Mentality." Keep away from this - it doesn't work.
If you approach your exercise and nutrition program in that manner, you set yourself up for failure. Allow for flexibility in your exercise plans and missing one workout day is not realistically a setback.
- Be Accountable!
You might need someone who will also hold you accountable for your exercise. Working with someone like a personal trainer, a coach or a friend will give you the support you need and you can work together to identify obstacles from keeping your commitment and develop strategies to overcome these barriers. Most people need far more support, follow up and accountability than they think to start and maintain an exercise program.
Fitness is not just about reaching a destination, it is a journey where you will learn so much about yourself and grow from your experiences to achieve many accomplishments. Keep your short term goals in mind, and enjoy the journey to reaching your ultimate fitness goals.
Rule # 4:
Be Fitness Minded.
What It Means To Me:
For many people, a new year inspires a new desire to become physically fit. For me, Once I saw my life-changing results I knew it had to become my lifestyle. It also had to become a state of mind. I know that weight, muscle tone and nutrition play a huge part in fitness. Someone may look fit but may be mentally unhealthy.
Over-exercise and undereating could result in magnitude of injuries. But being fit to me is feeling the best about myself. It's not about missing a workout or having a piece of cheesecake when you know it's bad. It's about the being fit physically, mentally & spiritually.
For a senior citizen could be the ability to walk to the bathroom without asking for help. A fitness model, it may mean body composition. For someone in between, fitness could mean the ability to play football with the kids on the weekend.
If you want to get results you really need think like you belong in the gym. If you really want to eat healthy - you need to enjoy the foods you eat. One of the most valuable things is you can't do it well without believing in yourself.
Here Are 5 Tips To Improve Your Fitness Mind:
- Watch the movements of other people training to give you an ideal image of how to do things right - whether it's Bob doing squats or Mary's correct posture while running on the treadmill.
- Learn to concentrate deeply, so that no outside distractions prevent you achieving your fitness results.
- Give yourself challenges to beat, which will lead to increased confidence.
- Believe in yourself and your abilities, which will develop and reveals itself increasingly with every new day.
- Before you start your workout see it performed perfectly in your mind's eye.
Eating healthy and exercise is essential to achieve optimal wellness. Most people moan when confronted with these ideas, but in reality taking care of yourself is not as hard, time consuming or as expensive as most would believe.
In fact, once people decide to choose a healthy life, they notice more energy, increased self-confidence, more time to do things that really matter, and they spend less time in the doctor's office or in front of the television.
It is less expensive to buy organic foods and shop for a lot of items at the store than it is to buy candy, soda, chips, pizza, alcohol, and cigarettes. Not only do people consume less food on a healthy diet (you really can't just eat one Pringle), they help their bodies to become stronger and more able to fight disease, which makes their health costs lower as well.
The foods are not boring or tasteless either. It does depend on what you enjoy, but most unprocessed and whole foods from the produce section are the tastiest and most satisfying.
In our current society - we often go for the cheapest and quickest foods to get rid of that nasty hunger sensation. But what does that do to you? Really - come on.
Most people don't know and they don't care. They will care more when they discover they have a tire around their waist, diabetes or the variety of other conditions caused by this type of lifestyle.
A healthy lifestyle also involves taking care of your body in ways besides nutrition. It is necessary for everyone to exercise. Not only does it keep you in shape, it also keeps your muscles, heart, blood vessels, lungs, and other organs functioning their best. Humans are meant to move. Sitting all day at a job then coming home and sitting the rest of the day at home is very unhealthy.
Change positions, stretch every hour or take a walk on your breaks. Walk everywhere you can. Take the stairs. Take the long way around. Park farther away from the door and walk the extra distance.
Rule # 5:
Nutrition & Supplements.
What It Means To Me:
The first thing I did was stop buying all the "bad - unhealthy" foods & having these foods linger around my kitchen. - "Out of sight / out of mind" Making my meals not seem so plain I would add calorie free syrups & dressings handy to add to my oats, veggies, salads and meats.
If I didn't feel like eating chicken or fish I would go pick up some buffalo or some smoked salmon. The main thing is to make this a lifestyle and not just a diet.
I really enjoy walking around "organic food marketplaces" when I have time. Just by walking down the aisles and looking at all the healthy foods it really motivates me to prepare meals that I'm not going to regret eating. There are so many benefits of buying organic food that is grown via environmentally friendly farming techniques.
I personally believe that a huge benefit comes from a renewed relationship with nature. The mental feeling - knowing it is coming straight from the soil.
The member's forum on Bodybuilding.com really helped me decide on the right supplements to choose from. Since there are 1000's of members who give their own feedback on the supplements they use. These members are very helpful when deciding on the right ones to use to help you reach your goals. The protein finder was amazing at helping me choose the right whey protein that was low in lactose.
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Did You Know?
That the Bodybuilding.com Forums have over 4,609,223 posts and over 90,037 members!
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Nutrition:
Nutrition is the most important factor losing weight or building muscle - even more important than training and supplementation. About 80% of the way you look and feel is determined by the way you eat.
Just cutting calories isn't the answer and actually works against losing fat. Improving the composition of the food you eat and how the different macronutrients are combined will yield a better body composition then just cutting calories and eating less.
By changing to nutrient-dense whole foods, and avoiding high amounts of sugar and "bad" fats in the same meal, the metabolism will be primed to maintain lean mass and reduce body fat storage.
To avoid starvation setting in, never decrease calories more then 30% of what your pre-diet consumption level, a 300-500kcal deficit is enough and simple to accomplish by replacing a high-carb meal with the same portion of vegetables.
Choose Foods To Feel You Up On Less Calories:
You can feel full on fewer calories, enjoy your meals and at the same time lose weight. To achieve and maintain your healthy lifestyle, you have to follow an eating plan you can live with for a lifetime. That means no severe restrictions, no extreme hunger and no diets!
Choosing foods that are less concentrated with calories - meaning you get more food with a fewer number of calories. This can help you lose weight and still control your hunger.
All foods have a certain number of calories within a given amount of volume. Some such as desserts-type foods, have many calories in a small portion. So in order to feel full, you'll need to eat larger portions of these types of foods, which also means a lot of calories.
For example, just a half cup of mixed nuts has 438 calories. But a half cup of nuts isn't going to leave you feeling full. Some foods such as fruits, vegetables and whole grains - have more volume but less calories.
Contrast to the 438 calories in a half cup of mixed nuts, a half cup of cooked green beans has just 19 calories. So, you'll get more food, consume fewer calories and still walk away from the table feeling full & satisfied!
Two "Factors" Play An Important Role In What Makes Food Less Calorie Packed & More Filling:
- Water - Many fruits and vegetables contain water, which provides volume & no calories. Grapefruit, for example, is about 90 percent water and has just 39 calories in a half-fruit serving. Carrots are about 88 percent water and have only 52 calories in 1 cup.
- Fiber - High-fiber foods, such as vegetables, fruits and whole grains - not only provide volume, but also take longer to digest, making you more full longer.
Which Types Of Foods Are The Best?
Changing lifestyle habits is never easy and creating an eating plan using this concept is no exception. The first step is to know which foods to choose from.
Vegetables - Most vegetables are low in calories but high in volume - salad greens, asparagus, green beans, broccoli, zucchini, just to name a few. Each vegetable serving is about 25 calories, and typical serving sizes are 1 cup raw, a half cup cooked or 2 cups leafy vegetables. Some vegetables are starchy - such as corn, potatoes, sweet potatoes and winter squash - and contain more calories per serving.
Fruits - Practically all types of fruit fit into a healthy diet. Some fruits are better choices than others. Whole fresh, frozen and canned fruit, without added sugar, have about 60 calories a serving. Unlike fruit juices and dried fruits, these types of fruit are higher in bulk because of water and fiber and are your best choices. A typical serving is a small or medium-sized piece of fresh fruit or a half cup of sliced fruit.
Carbohydrates - Most foods in this group are either grains or are made from grains, such as cereal, rice, bread and pasta. The best grains are whole grains because they're higher in fiber and other important nutrients. Whole grain means the bran and germ are left on the grain when it's processed. Here are some examples - whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal.
Protein/Dairy - This includes foods from both plant and animal sources. The best choices are those that are high in protein but low in fat and calories, such as legumes - beans, peas and lentils, which are also good sources of fiber - fish, skinless white-meat poultry, fat-free dairy products and egg whites.
Fats & Sweets - Eat sweets and high-fat foods in very low moderation since many of these foods are high in calories but low in volume. For example - just 1 tablespoon of butter has about 100 calories, and one standard-sized chocolate bar has about 225 calories.
Making This Type Of Diet Work For You!
Starting a healthy diet that emphasizes fresh fruits and vegetables and whole grains makes room in your diet for some of your favorite foods in small quantities: some fat free/calorie free ice cream or small whole wheat cookies - for example.
When you're not feeling desperately hungry and deprived, as you might on some diets, you can enjoy a small portion of dessert guilt-free!
Ideas To Make This Eating Plan Work For You:
Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your oats/cereal in the morning. Or top your pasta with saut饤 grilled/steamed vegetables.
Experiment with new foods and combinations. Try banana or apple slices on whole-wheat toast with a little natural peanut butter. Toss some mandarin orange and peach slices into a salad. You may find some new tastes you love that fit within your eating plan. Start lunch or dinner with a broth-based, vegetable-filled soup or a large salad with a small amount of fat-free dressing (Walden farms calorie free dressings (right)).
These foods take longer to eat and will curb your hunger. Next, serve whole grains, an extra serving of vegetables and a serving of lean protein for your main course. By the time you get to dessert, you may not even have room for that cup of mixed berries topped with a spoonful of fat free vanilla pudding.
By eating larger portions of foods less packed with calories, you'll squash those hunger pains and feel better about your meal, which will contribute to how satisfied you feel and look overall. So go ahead and have a large plateful of vegetable salad. This is a lifestyle eating plan that can change they way you look at "diet foods".
Sample Meal Plan:
7:00 AM:
30-50 g. of lean protein
40-60 g. of complex carbs
10:00 AM:
1-2 scoops of protein
1 tbs Flax seed oil
12:30 PM:
30-50 g. of lean protein
40-60 g. of complex carbs
3:30 PM:
30-50 g. of lean protein
40-60 g. of complex carbs
5:30 PM:
1-2 scoops of whey protein
1 tbs Flax seed oil
6:00 PM:
60 Min of training
7:30 PM:
30-50 g. of lean protein
40-60 g. of complex carbs
Samples Ideal Food Choices
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A Better Bowl At Breakfast!
One of the best quick breakfasts you can prepare is a bowl of oatmeal, especially if you are active and health conscious. Learn how to make it taste better!
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- Oatmeal
- Sweet Potatoes
- Brown Rice
- Broccoli
- Baby Spinach
Fats:
Supplements:
Proper supplements aid in creating an "ideal" physiological environment for change. Our goal is to never have the body in want/need for anything but calories. When your food intake and exercise are maximized, supplementation can offer an edge in the pursuit of your goal.
There are many very valuable supplements that can aid in building muscle, burning fat, increasing energy, and enhancing recovery.
Supplements are not miracle workers in themselves. They can help you reach the next level in your pursuit of the perfect physique. The problem is most people can easily find quality products out there. I mean look around - there is definitely not a lack of products to be bought.
People just often fail to achieve the results they desire because they either take too much or too little, take their supplements inconsistently, or in many cases, fail to take the right products at the right times!
Supplements become much more powerful when they are used at specific times each day. Taking them haphazardly will produce little to no results, and can make you think they are worthless, when in fact, they might be very a valuable product.
The Basics:
Multi-Vitamin: I don't believe you can get all the nutrients your body needs on any "meal plan". Many times processing, storing, or even cooking can reduce the vitamin content of foods. What a good multivitamin can do is give you reassurance that you are obtaining the proper amount of vitamins and minerals needed for good health.
Whey Protein: This is one of the better sources of available protein and it is an invaluable part of your supplement cabinet. Since whey is a fast-acting protein it is best used as a pre/post workout supplement.
Glutamine: A supplement with a myriad of muscle-building, health-enhancing benefits, I know many people have there own feelings about this amino acids.
Multiple daily doses is the way to go with glutamine - mix it in water and drink it down 30 minutes before breakfast, before training, after training, and 30 minutes before bed.
Creatine: This muscle - strength building powerhouse is one of the most researched compounds in all the sports supplementation industry. It has gained popularity and remained on top for one reason - it flat out gets results. Mix with grape juice or right into a protein shake.
After this loading phase, simply maintain creatine stores with only 5g per day, taken before breakfast or right after training. There is a plethora of varieties to choose from. Some you respond too - others you don't.
EFA's: Essential fatty acids should be in everybody's diet. Unlike some fats, EFAs are incredibly healthful and will help you build more muscle and lower body fat. These fats are necessary for 1,000's of biological functions throughout your body.
Since they cannot be manufactured by the body - you must be provided by your diet. Oils such as flax, fish, and olive, contain plenty of EFAs, and they should be consumed regularly.
Depending on your overall caloric needs, between 1 and 4 tablespoons of EFAs should be consumed daily. Mix them into protein drinks or salads, or take the caps with meals. There are two types of EFA's, they are linoleic acid (omega-6) and linolenic acid (omega-3). Linoleic acid is primarily found in oils like canola, sunflower and safflower. Linolenic acid is found in cold water fish & in linseed oil.
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Rule # 6:
Fat Loss Training & Muscle Building.
What It Means To Me:
I usually trained about 12 hours a week using "one body-part a week" workout routine. I focus on heavy weights and low reps. I would do a total of 4 sets with the first set being a "warm up set" doing about 12-15 reps.
If the machine or bench was occupied I would go do an alternative exercises. Since, my schedule was so jam packed with other projects I would do some low intensity cardio right after - For no more then 20min. I would take some BCAA's between the weight training and the cardio.
The first time I released that I was in better shape then a lot of people - was when I had brought back a girl to my house. She was a dancer for a promotional company at these dinners I would go to at this club/lounge. I treated her like she was my bratty little sister.
Since every other guy in that place was treating her like a princess? anyways, I invited her back to my house to watch Howard Stern and I gave her some boxers and a wife beater to change into.
I then took my shirt off and she told me that I had an amazing body and I had huge muscles. Those few words that she said gave me the feedback that not family, friends or co-workers could ever tell me. (Except 3 coworkers, but that was later on and a whole different story) It was a compliment that I have never received before and gave me a very rewarding feeling.
Work out aerobically 30-45 minutes, five days per week. Cardio is second to only nutrition when it comes to weight loss. If you can't get to a gym, go for a walk / jog, take a hike, and go for a bike ride with the kids.
You know yourself best; pick one you will dig that isn't tedious for you. The main point is to make it a priority in your life and just as important as bathing!
On the days you are not incorporating weight training into your workout do the last half hour of your cardio in a higher heart rate (75%) in order to mix things up and get maximum calorie burn out of your workout.
Add 2-3 days of weight training. It is essential for weight loss because it builds calorie-burning muscle tissue. Aim for 8-15 repetitions per exercise using a weight that challenges you but still allows you to maintain good form & posture. If you can do more than 15 reps with a weight and the exercise still feels easy, then the weight is definitely too light.
A combination of weights and cardio is ideal for weight loss - aerobic activity and anaerobic activity. Always do your weight routine before your cardio.
Performing in this routine allows your body to use available blood sugar and build more muscle during your weight routine. You will burn fat faster in your cardio regimen since you have depleted most available blood sugar during the weight routine.
Cardiovascular Training:
Performing cardio either morning or post workout have shown to be the two most optimal levels of fat burning. Your muscle glycogen storages have been used by your muscle to convert to glucose and used for energy.
An increase in your activity level will burn mass amounts of calories and help rev up your metabolism. Not only during the workout, but also for several hours after you are done.
Anything you do is better than nothing remembering that. Nothing you put your heart into could ever be a "total loss" no matter how minimal.
Resistance Training:
None of this muscle stuff comes FAST - take "fast" out of your bodybuilding vocabulary. Replace it with perseverance, endurance and patience and don't think of building your chest apart from building the rest of your body - training the entire body with chest (for example) as your favorite muscle group won't assure symmetry and greater overall systemic muscle growth. Make sure that the foods you are eating have the right nutrients to build muscle - timing, calorie amount & rest.
Sample Workout Plan
Sets & Reps:
Do a total of 4 sets with the first set being a "warm up set" - 15 reps
- Absolute beginner - stick to 10-15 reps per set.
- Intermediate - use heavier weights - 6-8 reps per set
Try to remember to always listen to your body. If you don't feel like you can do 15 sets then don't. Never risk an injury for the sake of squeezing out a few more reps.
Monday: Chest
Tuesday: Legs
Wednesday: Biceps/Triceps
Thursday:
Friday: Back
Saturday: Shoulders
Sunday:
Monday, Wednesday & Friday: Abs
Rule # 7:
Confidence.
What It Means To Me:
I was able to start shopping for stylish clothing, tucking in my shirt more and really caring about the way I presented myself to attract women. The more pounds I lost the more I gained confidence in my appearance. Before I knew it girls were giving me compliments about my body and the way I dressed.
One time I was at a clothing store shopping for some new pants for a trip I was going on the next day. The girl at the store was pretty friendly and was asking me personal questions so I ended up asking her to join me for a late dinner at a restaurant near by. She said she would, but didn't know if it would work out if she got off at 10:00.
So I walked over to the restaurant and asked a waitress what time you close. She said 10, I was like "damn" - she asked me why. So I explained the situation. She ended up giving me her number and told me to call her if it didn't work out.
She was impressed I was confident enough to ask her out. She also told me that the Sushi place around the corner was open. So I went back to the clothing store and told her to meet me at the sushi place? long story short? I showed up at the sushi place a little early and the waitress was there from the restaurant and we ended up hitting it off pretty well and staying up the rest of the night.
The truth is that I had the confidence to take advantage of that opportunity. But I was comfortable speaking to her and she was comfortable around me. If your spending most of your life hardly ever approaching and talking to any females at all, it's pretty tough to suddenly ask out a girl you've just met, particularly an attractive one. But the more you "practice" interacting with females on a daily basis, the easier it gets to connect with them.
The key to losing weight and having success with the opposite sex is in your mindset and in your attitude. You should have the feeling that you are sure of your ability to complete a challenging or even a dangerous task.
You ask yourself, "Can I do it?" and then answer, "Of course I can". You have to be sure of your own ability, and then be confident enough to follow through.
Feeling confident means you know your skills and the ability to succeed in a certain task. It is an internal feeling of determination or judgment of how sure you are of your skills.
Lack of this means you aren't sure that you can complete an activity successfully. It is not what you know, it is what you achieve with your own ability that counts.
Staying Consistent Helped Me Transform My Body.
Your confidence in being able to do something based on your track record of succeeding in multiple similar circumstances. The feeling of being self-confident is learned and can be passed from one task to another. With this great ability it develops and reveals itself increasingly with every new circumstance.
It's amazing the differences in self-performance, achievement and satisfaction when you compare the performance results of confident and unconfident individuals under the same conditions. Never accept that it is impossible to gain self-confidence. This state of mind should never be in your thought process.
Boost Your Self Confidence:
You feel anxious about mingling at a club/bar/party wondering if anyone will talk to you or if you will say anything engaging. You repeatedly check your appearance in the mirror.
Perhaps, you failed at something you worked on and feel inadequate. You might even feel that you have been victimized and are not responsible for being fired or dumped. All these "symptoms" share a common denominator; you are lacking self-confidence. Most daily stressors gnaw at the root of self-esteem.
Filling your thoughts with perceived enemies and old conflicts drains your spirit and zaps your creative joy. No one can trivialize you, label you, or crush your convictions if you have a fundamental sense of who you are.
"There is no better time than the present!"
So how do you generate confidence?
The Secret To Getting Ahead Is Getting Started:
- Close Your Eyes & Visualize The Successful Outcome:
Believe that things will work out. See yourself successfully completing. Rehearse the steps in your mind, so that you become proficient. The less effort, the more proficient you will become.
Throw away the "demons" in your mind that provide the reasons why you can't, shouldn't and will ultimately fail. Nothing is impossible to a willing mind.
Find friends who will serve as your coach to inspire you to victory! You need a nurturing environment to grow. Imagine a sports team whose coach told them they were no good and would lose - Ultimately the team would lose.
- If You Fail, Then Assume Responsibility:
Learn from your mistakes and don't blame anyone else because then you give away your power. Victims are helpless. Don't let anger control you and defeat you. You don't have to excel at everything.
Find the something you do well and build on it. Let that something be your identifying success! Become so strong inside that you do not have to demonstrate your power! It is a part of you, readily observable in your stance with shoulders back, heart open and head erect.
Rule # 8:
Be Powerful With Women.
What It Means To Me:
If you really take a moment and think about it, I'll bet that you'll find, as I have, that most problems that guys run into with women come from them believing that THEY HAVE NO POWER. In many situations, us guys just act like she has power and we don't. One of the biggest shifts in success for me came when I just started acting like I was the one with more power in every situation.
In every situation there is a way to subtly or overtly communicate that you are the one who is selecting her. Just like that you can increase attraction in every situation, I also believe that you can communicate that you're the one doing the selecting (which, of course, increases the attraction).
When you first meet her say, "You seem different from the other stuck up girls that go here..." or if you find something that she likes, tell her, "If you're a good girl, I'll give you some more..." These are some subtle ways of saying, in effect, "I'm the one who's in control. I'm desirable and I know it. I'm going to pay attention to you because I choose to."
The idea is that your selecting her. If you overdo this one, you can come off as insecure and arrogant. Make sure to keep it on the subtle side. But used in small amounts, this is powerful. Keep your power for you. If you believe it, she'll believe it!
The desire to be around or with women is one of the most powerful and most driven of the human desires. This desire makes a man do amazing things with imagination, will-power, courage, persistence all these abilities that you posses you can "parlay" into other interests in your life or other goals.
A women can either "make you or break you". When you are driven by this desire it teaches you one of the most important feelings - will-power. It makes you believe that the "reward" is worth all the effort you put out. Without this feeling you have the missing piece to achieve great rewards in business and personal goals.
You need to first develop the sexual attraction and build rapport. You don't need to play games or become the "Good Guy" or "Bad Guy".
The problem with being a "Good Guy" is that you tend to get sucked into a women's emotions and they become your emotions. You don't just listen you lose yourself in a women.
The "Bad Guy" doesn't care about a women's emotions to get what they want. They tend to make other people lose while they get what they want. When you do this most of the time you attract the wrong types of women and tend to bring the worst of out even the most desirable women.
Developing Sexual Attraction:
The foundation of creating attraction is making sure you act like a man. You need to have the mindset that your are the most important person in the room.
You have your own feelings, you stay in control and you know what to, how to and when to say the correct things to say to a women. When you listen to women speak about certain guys - don't assume they are attracted to one of the myths.
Myth #1: You have to be rich to attract women. When you do this a women only sees you as someone that is willing to spend lots of your hard earned cash on dates and women will only see you as the guy who takes them out and spends their hard-earned money on. While they go off and have real fun with a real guy - so don't fall into a this role that is very hard to escape.
Myth #2: Fate or Destiny. So your going to leave your life up to the hope that the woman that's meant for you will one day somehow land in your lap? What this really is an excuse not to improve yourself and accept your situation no matter how bad it is.
Myth #3: You must have a model physique. Television's & magazines are to blame for manipulating your mind that you have to be ripped, tone and in amazing shape to meet women. You believe this and you end up spending hour upon hour focusing on the wrong thing.
You just need to be able to keep your own desire and intent stable & strong, while at the same time recognizing, listening to and gathering information about her.
When you can make women feel both listened to and followed, both recognized and guided, then you will carry a "desire" about you that no game playing, arrogant jerk could ever even hope to possess.
Rule # 9:
Live An Extreme Lifestyle.
What It Means To Me:
I have always believed that you should take advantage of every opportunity. Learn to smile and enjoy every moment - every situation. See it as an opportunity to prove your strengths, desire and ability.
There was times when I ended up not going out with my friends to a party or an event. I would always hear about what I missed the next day. I would listen to the stories and sometimes view the photos of all the girls and the good times that happened when I was not around. That put a red flag in my mind that anytime I was able to be somewhere I was going to be there and not let any excuse stop me.
I wanted to fully enjoy each day and not miss anything. So I decided to buy a small digital camera and start taking photos of all fun I was having at these events, dinners, parties, club openings. I never thought I would go from a blueberry farm in a town of 48 people in Missouri to where I'm at today.
You should always have many interests in your life. It not only keeps you motivated to achieve many great accomplishments in life, but it gives you the ability to find happiness in many different outlets in your life. Making yourself a priority and taking your needs seriously is one of the most desired of all the "Rules".
So many people think that if they were only in another place, or were involved in another career, they would be happy. Try to get as much happiness out of what you are doing as you can and don't put off being happy until the future. There is no better time than the present.
One of the greatest lessons in life is learning to be happy without the things we cannot control or should not have. But controlling the amount of interests that you can be involved in.
When one door of opportunity closes, another opens but often we look so long and hard at the closed door that we don't see the one that has been opened right in front of us.
Know what interests you. Know your own abilities. Think about all the things you're good at. Think about your interests.
What are you interested in? What type of lifestyle do you want? When thinking about your future, you must consider what's important to you right now.
Make the most out of every moment, every situation and never wait for the next time. It is almost always true that opportunity doesn't knock twice. You could put things off until tomorrow but tomorrow may not come.
Where will you be in 2 years? Will you become everything you ever dreamed of becoming? Get out on the dance floor - dance with every opportunity, because opportunity only dances with who is on the dance floor.
Rule # 10:
Visit Bodybuilding.com Daily.
What It Means To Me:
When I first found Bodybuilding.com I was doing a search on the internet for supplements. I was tired of paying a lot of money for them at the local health stores. I was then blown away at the prices and the selection. I then started to spend more time reading the articles about nutrition and training programs.
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When I found the members forum I was addicted at replying to questions that people had from similar experiences that I went threw. It became a great "outlet" for me to speak about my weight problem and the difficulties I had.
Since these people knew what I was going through and wanted results just like I did. I would spend hours a day learning as much as I could and relay what I learned to others.
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louis@bodybuilding.com
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