The time changing, where waking up at 6 am is just easy, No alarm clock required.
The sun gives us that energy to get up and move and soon it will be 5:30 am; and in a short few weeks raising up at 4:30-5:00 am will be just like taking another heart beat; involuntary action. You gotta be high on life!
Feeling good and positive is a mental game that must be exercised and then it will take your rate of succeeding to attain your fitness goals to reality. This brings me to talk to you today about some of my favorite approaches for fitness to feel, look, and perform your best:
As defined by a dictionary: the increase in strength of nerve impulses along pathways that have been used previously, either short-term or long-term to increase performance.
Although, there are many more definitions of potentiation and the reason I mention it is because its something the "Greats" do. I'm talking about what great accomplishers and performers do in our society, a morning ritual!
I'm not talking about waking up and cranking rock music at high decibels, but if that is what works for you then do it! I mean, there has been times when I'm so high on life, I wake up and put my favorite song on and I electrify myself with powerful emotions of positivity. I don't do that anymore as my wife losses it, especially when its at 6 am.
So instead (if that is the mood) I will put my wireless Bose (thanks Kenny-I love these things) headphones and crank some tunes while getting my thoughts right. Other people have a cup of coffee and meditate for a few minutes thinking about their day.
What I'm trying to say is do something in the morning that raises your level of energy and vibration. From breathing techniques, meditation, gratitude, prayer, stretching, and many more, just get on the habit of finding what works for you and do it. Studies show this will also improve your self-esteem, sense of well being and confidence.
From the air we breathe to the food we consume, we are constantly bombarding our bodies with chemicals. Have your read the back of your toothpaste or shampoo?
There are chemicals listed I don't even know what in the world they are and I been doing this health thing for over 2 decades. I have to look them up and oh boy its crazy! From petroleum based chemicals to carcinogens, pesticides, herbicides, insecticides, MSG (monosodium Glutamate), High-Fructose corn syrup, preservatives, food coloring, its just savage!
Look, keep it simple and before Meal 1, take a serving of probiotics, digestive enzymes, spirulina, chlorella or have a green mix drink that contains the above. Daily detoxification will drastically speed up your fat loss process and not only that, you will also feel so much better.
As I said, focus on daily detoxification as oppose to those heavily marketed 21 day cleanses. I have never ever been able to finish one of those things, by day 4 or 5 I'm like screw this! Daily cleanse with proper nutrition is the way to go and keep it simple.
3. Muscle - The organ of Longevity
We are, more than ever, flooded with so much crap on nutrition, fads, celebrity diets, vibrating machines that give you a six pack, It's hilarious!
The only time I tried one of those vibrating machines for ripped abs was when my client Mike was obsessed with buying one for him and his girlfriend, He talked about it everyday I trained him. I told him it was a waste of his money. Until one day he bought one and came to the gym to show it to me, man I lost it!!!
I grabbed that damn apparatus and took it away from him and then I turned around, reached for the nearest 45 lb plate I could find and I started to freaking smash the hell out of it. Then after it was completely destroyed I told him "follow me now! time to get some real freaking abs buddy.
On another note now, all these vegans, Look I love fruits and vegetables and If you want to be a vegan, be one and be happy! I got nothing against you. Nonetheless, science has shown us the amount of chemical reactions that take place inside muscle cells and the need for amino acids, Its the organ of longevity!
Have you seen how brittle some people look when they make it to their golden years? they look like a mummy and weigh 90 lbs. You need protein period! Men and Women should consume 1 gram of protein per pound of body weight and yes go ahead and eat all the veggies in the world you want. Just don't forget the protein or listen to all those people that tell you protein is bad for you.
4. Giant Sets and Fun Activity
The best way to explain Giant Sets is to visualize yourself performing exercises on one muscle group at a time and performing 3 or more exercises for that specific muscle group. Here is an example of what my current arms day looks like right now:
Day 6 - Arms
Triceps Giant sets 4 times around, 10 reps per exercise. If absolute failure happens before you achieve 10 reps, that's good! just move on to the next exercise
1. Rope pressdowns
2. Supinated cable bar pushdowns
3. Pronated cable bar pushdowns
4. One arm dumbbell overhead press
5. Ez-bar skull crushers
6. Dumbbell kickbacks
Biceps Giant sets 4 times around,10 reps per exercise. If absolute failure happens before you achieve 10 reps, that's good! just move on to the next exercise
1. One arm preacher curls
2. Standing dumbbell curls
3. Standing hammer curls
4. One arm concentration curls
5. Narrow grip ez barbell curls
6. Straight bar reverse curls
You can find a lot of information online about giant sets. But if you feel you want something more costumed,in next week's blog I will be sharing my current weekly Giant Sets schedule and how I add different parameters and twists such as speed, temp, power, angles to keep it spiced up and fun.
Talking about fun...Do at least 1 to 2 activities, 1 to 2 days a week outside the gym. A hobby (must be physical activity) that keeps you happy and engaged in your own fitness commitment to achieving the results you are seeking for yourself.
Could be hiking, cycling, running, yoga, Pilates, walks on the beach with bursts of short sprints, swimming, soccer, tennis, calisthenics, cross fit, martial arts, whatever.... you get the point.
Fitness is way more fun when you do stuff outside the weight room.
Until next blog, Stay Activated!
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