My definition of success is being satisfied with yourself and to always keep on searching for ways to grow and improve. Successful people just don't rest on their laurels when they reach their goals.
When I came up with the idea for this post I was in the shower. It shot into my mind like a bat out of hell and I had to jump out of the shower and jot down EVERYTHING that was coming out.
A lot of these things are things I have had to learn and re-learn myself. I'm definitely not a perfect person but I have learned a lot of things from the screw ups I produced along the way.
When I was done I came up with 51 tips for a better body and general world domination ;)
Here they are...in no particular order....I hope you like'em
1. You can never out exercise a bad diet.
2. When eating out make sure you ask the waiter to fill up your plate with two servings of veggies rather than the mandatory carb that comes along with it.
3. Always write down goals for yourself. Don't type them. Write them.
4. Make sure those goals are so out of this world that everyone will be looking at you like you are crazy. Shoot for the stars and you'll end up in the clouds. It's so cliche but true.
5. Take a before picture of yourself. Front, side and back.
6. Front load your carbs in the beginning of the days. On workout days you can have more than normal carbs. Non workout days I would have little to none.
7. Drink water. A dehydrated body will not lose fat.
8. 99% of the time do full body workouts with little to no rest in between.
9. Don't bring a cell phone with you to the gym.
10. Don't take fat loss advice from someone that doesn't look like they practice what they preach.
11. 90% of personal trainers suck. Research them out and make sure they have testimonials so they have a proven track record of getting results.
12. You will end up living up to the expectations of everyone else around you. Put yourself in the company of people who have achieved what you already want to achieve.
13. There is no one perfect fat loss program.
14. There are only a few fat loss principles.
15. If you screw up (which you will eventually do) don't beat yourself up for slipping up. Focus on the solution rather than the problem.
16. Thoughts equal things. Focus on what you want ie. Flat stomach, toned thighs etc.. rather than what you don't want ie. "I don't want to get fat", "I don't want to eat badly" etc..
17. Always measure yourself every single month to see if you are making progress. Most important measurements are the hips and waist.
18. Have less than 10 seconds rest time between sets for a circuit or Tabatas.
The less rest you have in-between sets the more your body turns into a fat burning machine.
19. Always aim for the "Afterburn effect". Afterburn happens when you end a day of exercise but an hour later you are still sweating from the workout. This is your metabolism on FIRE.
20. Buy clothing that is a size or two down from what you normally wear. Make it your goal to fit into that piece of clothing in two months.
21. Fitness classes (Step classes, fake weight classes, tae-bo classes, etc...) are fun but ineffective at helping you burn fat and achieve the body you want to achieve. Avoid them at all costs.
22.Yoga is awesome for developing an injury resistant body but horrible for fat loss. An average yoga class burns 130 calories. Sweeping your floor burns 130 calories.
23. Doing exercise with a friend is the best way to stick to a workout program.
24. If you do exercise with a friend, make sure they are AS SERIOUS AS YOU ARE in terms of achieving your goals. Which leads to...
25. If you can have a full out conversation when working out....you are NOT WORKING OUT HARD ENOUGH.
26. Always change your exercise program every 4 weeks to never let your body plateau. This means changing the entire program and doing something totally different. Don't just think types of exercises. Think ENTIRE program.
27. Always do your cardio intervals after your strength training.
28. Always take a post workout protein shake after a workout. This will boost your metabolism and increase the effectiveness of the workout.
29. Always aim for protein at every single meal.
30. Aim for 5-6 meals spread apart every 2-3 hours every day.
31. Always take a fish oil supplement and a multivitamin at least once every day.
32. Always seek a coach or a mentor to help you achieve your goals especially in areas you are weak in. I hire a business coach to help me out with my business. He costs a ton but he is worth every penny.
33. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. We live in an instant gratification society where we wants things done FAST. The truth is it took us "X" number of years to develop the body we have.
It won't take as long to lose it but you have to be patient if you don't see anything happen in a couple of weeks or even months. Keep at it and don't quit.
33. Stop rationalizing. We rationalize and lie to ourselves to soften the blow. We gotta be radically honest with ourselves and push for the solution.
34. It takes more energy to be positive than negative, to be optimistic than to be pessimistic. Choose to consciously be optimistic and positive and you will attract more good things in life to you. This sounds a little esoteric but it's a universal law just like gravity.
35. Make sure you have one day a week (if you are eating right) to do/eat whatever the hell it is you want.
36. Always look for ways to stay active while doing something that is fun for you. Mine are basketball and beach volleyball. What are yours?
37. Always try various workout programs from different experts. I always use my body as a laboratory and try out as many fitness programs as possible not only to make myself a better trainer but to submit my body to different types of stresses so it can always keep getting leaner.
Right now I'm using Mark Verstegens Core performance workout. I'm cutting down using Alwyn Cosgroves After burn 2 program.
38. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in more confidence, more growth as a human being and more skills.
39. Never whine, bitch, or complain....EVER. The more you whine, bitch or complain about a situation the more that situation will get worse. It never helps. Plus no one wants to hear about it.
40. Intensity EQUALS results.
41. Get away from using machines at the gym. Use your body weight, free weights, kettle bells elastic bands...use them ALL! But don't use the machines. They just absolutely suck.
42. Always aim to get 7-8 hours of sleep a day.
43. Ladies aim for half a gallon of water a day. Guys aim for a gallon of water a day.
44. Have only ONE GOAL and stick to it. Don't have a goal to lose 10 pounds and win a marathon. Confucius says, "Man who chases two rabbits, ends up with none". Have one goal and laser focus on it until you achieve it.
45. Keep a nutrition journal to keep track of your eating habits.
46. The best Ab exercise is pushing yourself away from the dinner table.
47. Understand that there are three kinds of business in life. Your business, other peoples and life's business. Your business is your thoughts and actions. Other peoples business is their thoughts and actions. Life's business are things like the weather and the traffic. Focus only on YOUR business, because it's the only thing that matters, the other stuff you can't control so don't worry about it.
48. Only do things for yourself not because someone else wanted you to. Ride your own race and compare your results only to yourself.
49. Always take action but don't be attached to the outcome.
50. When working out for fat loss stick with compound exercises that hit multiple muscle groups such as squats, pushups and lunges.
51. In Guy Ritchie's kick-a** film RockNRollla there's a chase scene that just goes on and goes on ( the secene is funny as hell by the way )… the bad guys just won't give up no matter what… where most people would have keeled over and died, these dudes just keep comin' at ya… that is how you get the body you dream of. <----Borrowed from my business coach.
52. (Bonus) It may sound totally cliche but we only get one chance at this thing called life. Enjoy the ride as much as possible and don't take anything too seriously ;)
What tips do you have to add on this list? Please add them below...
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