Gains Gym Quotes

Some can be more intelligent than others in a structured environment—in fact school has a selection bias as it favors those quicker in such an environment, and like anything competitive, at the expense of performance outside it. Although I was not yet familiar with gyms, my idea of knowledge was as follows. People who build their strength using these modern expensive gym machines can lift extremely large weights, show great numbers and develop impressive-looking muscles, but fail to lift a stone; they get completely hammered in a street fight by someone trained in more disorderly settings. Their strength is extremely domain-specific and their domain doesn't exist outside of ludic—extremely organized—constructs. In fact their strength, as with over-specialized athletes, is the result of a deformity. I thought it was the same with people who were selected for trying to get high grades in a small number of subjects rather than follow their curiosity: try taking them slightly away from what they studied and watch their decomposition, loss of confidence, and denial. (Just like corporate executives are selected for their ability to put up with the boredom of meetings, many of these people were selected for their ability to concentrate on boring material.) I've debated many economists who claim to specialize in risk and probability: when one takes them slightly outside their narrow focus, but within the discipline of probability, they fall apart, with the disconsolate face of a gym rat in front of a gangster hit man.

The diet industry is making a lot of money selling us fad diets, nonfat foods full of chemicals, gym memberships, and pills while we lose a piece of our self-esteem every time we fail another diet or neglect to use the gym membership we could barely afford.

People who enjoy the struggles of a gym are the ones who run triathlons and have chiseled abs and can bench-press a small house. People who enjoy long workweeks and the politics of the corporate ladder are the ones who fly to the top of it. People who enjoy the stresses and uncertainties of the starving artist lifestyle are ultimately the ones who live it and make it. This is not about willpower or grit. This is not another admonishment of “no pain, no gain.” This is the most simple and basic component of life: our struggles determine our successes.

Some people who have been working out regularly for months or even years are still out of shape because the number of cheat days they have in a week exceeds six.

I've debated many economists who claim to specialize in risk and probability: when one takes them slightly outside their narrow focus, but within the discipline of probability, they fall apart, with the disconsolate face of a gym rat in front of a gangster hit man.

People hate thinking systematically about how to optimize their relationships. It is normal to hear someone say: “I will just wait for something to happen naturally” when talking about one of the most important aspects of their life while genuinely believing that this approach has reasonable odds of success. Imagine if people said the same thing about their careers. It would sound truly bizarre for someone to expect a successful career to “just happen naturally” and yet it is entirely normalized to expect that good relationships will. People pay tens of thousands of dollars to receive degrees in computer science, marketing, and neuroscience. They make tough sacrifices with the understanding that the skills and knowledge they build in these domains will dramatically affect their quality of life. Ironically, people spend very little time systematically examining mating strategies—despite the fact that a robust understanding of the subject can dramatically affect quality of life. We will happily argue that your sexual and relationship skills matter more than your career skills. If you want to be wealthy, the fastest way to become so is to marry rich. Nothing makes happiness easier than a loving, supportive relationship, while one of the best ways to ensure you are never happy is to enter or fail to recognize and escape toxic relationships. If you want to change the world, a great partner can serve as a force multiplier. A draft horse can pull 8000 pounds, while two working together can pull 24,000 pounds. When you have a partner with whom you can synergize, you gain reach and speed that neither you nor your partner could muster individually. Heck, even if you are the type of person to judge your self-worth by the number of people with whom you have slept, a solid grasp of mating strategies will help you more than a lifetime of hitting the gym (and we say this with full acknowledgment that hitting the gym absolutely helps). A great romantic relationship will even positively impact your health (a 2018 paper in Psychophysiology found that the presence of a partner in a room lowered participants’ blood pressure) and increase your lifespan (a 2019 paper in the journal Health Psychology showed individuals in happy marriages died young at a 20% lower rate). 

If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line. Are you spending less than you earn each month? Are you making it into the gym each week? Are you reading books and learning something new each day? Tiny battles like these are the ones that will define your future self.

I'd always assumed Beth and I would be friends forever. But then in middle of the eighth grade, the Goldbergs went through the World's Nastiest Divorce. Beth went a little nuts. I don't blame her. When her dad got involved with this twenty-one year old dental hygienist, Beth got involved with the junk food aisle at the grocery store. She carried processed snack cakes the way toddlers carry teddy bears. She gained, like, twenty pounds, but I didn't think it was a big deal. I figured she'd get back to her usual weight once the shock wore off. Unfortunately, I wasn't the only person who noticed. May 14 was 'Fun and Fit Day" at Surry Middle School, so the gym was full of booths set up by local health clubs and doctors and dentists and sports leagues, all trying to entice us to not end up as couch potatoes. That part was fine. What wasn't fine was when the whole school sat down to watch the eighth-grade cheerleaders' program on physical fitness.

Some people would fall in or out of love with you if you lose or gain a few kilos.

If only the physical aspects of hatha yoga are used, it is called ghatastha yoga (ghata means “physical effort”). Modern expressions like “fitness yoga” and “power yoga” that flourish within gym classes are within the same category, even if they do not derive from the original exercises’ rhythm and succession. In many instances “power yoga” has a positive effect on physical health; but if there is no aim to ease the mind, to gain self-insight and control of your thoughts, and to experience the divine within you and within the universe, the deeper meaning of yoga and - possibly life - is lost.

Who you are is defined by what you're willing to struggle for. People who enjoy the struggles of a gym are the ones who run triathlons and have chiseled abs and can benchpress a small house. People who enjoy long workweeks and the politics of the corporate ladder are the ones who fly to the top of it. People who enjoy the stresses and uncertainties of the starving artist lifestyle are ultimately the ones who live it and make it.This is not about willpower or grit. This is not another admonishment of "no pain, no gain." This is the most simple and basic component of life: our struggles determine our successes. Our problems birth our happiness, along with slightly better, slight upgraded problems.

Zero Hour grew out of Naperville District 203’s unique approach to physical education, which has gained national attention and become the model for a type of gym class that I suspect would be unrecognizable to any adult reading this. No getting nailed in dodgeball, no flunking for not showering, no living in fear of being the last kid picked. The essence of physical education in Naperville 203 is teaching fitness instead of sports. The underlying philosophy is that if physical education class can be used to instruct kids how to monitor and maintain their own health and fitness, then the lessons they learn will serve them for life. And probably a longer and happier life at that. What’s being taught, really, is a lifestyle.

Trump was actively involved in the pageants. After Miss Universe Alicia Machado, a Venezuelan, gained considerable weight in 1996, Trump publicly excoriated her. He staged a photo op to show Machado exercising at a Manhattan gym. In front of about eighty reporters and photographers, Trump said, “When you win a beauty pageant, people don’t think you’re going to go from 118 to 160 in less than a year, and you really have an obligation to stay in a perfect physical state.” Machado called the photo op an ambush designed to humiliate her. “He had his triumphant entry,” she recalled, “and I got to feel like a hamster on a wheel for an hour. I was his first Miss Universe when he just bought the company. Unfortunately, this also meant that I experienced, firsthand, his rage and racism and all the misogyny a person can demonstrate.” Trump wrote years later that he did what he did to protect her from being fired: “God, what problems I had with this woman. First, she wins. Second, she gains fifty pounds. Third, I urge the committee not to fire her.” Trump

Mike had taken the rest of the day off, and he had rested, but unfortunately, he had also shared his tale of the ghost in the beam with his girlfriend of fourteen months, Melody, who first suggested that he might have had a ministroke, because that had happened to a guy on the Internet. When he insisted that no, he had seen and heard what he had seen and heard, she responded that he needed to see a shrink, that he was emotionally unavailable, and furthermore, there were much hotter guys than him at the gym who wanted to sleep with her and she had known deep down that there was something wrong with him and that’s why she’d never given up her apartment. He agreed that she was probably right about those things and that she would probably be better off if she slept with the hotter guys at the gym. He’d lost a girlfriend, but he’d gained a drawer in his dresser, a third of the clothes rod in his closet, and all three shampoo shelves in his shower, so he really wasn’t all that broken up about the breakup. Once she was gone, he realized that he didn’t feel any more alone than he had when she had been in the room with him, and he was a little sad that he didn’t feel sadder. All in all, it had been a productive day off. He’d been back at

Dear Jon, A real Dear Jon let­ter, how per­fect is that?! Who knew you’d get dumped twice in the same amount of months. See, I’m one para­graph in and I’ve al­ready fucked this. I’m writ­ing this be­cause I can’t say any of this to you face-to-face. I’ve spent the last few months ques­tion­ing a lot of my friend­ships and won­der­ing what their pur­pose is, if not to work through big emo­tional things to­gether. But I now re­al­ize: I don’t want that. And I know you’ve all been there for me in other ways. Maybe not in the lit­eral sense, but I know you all would have done any­thing to fix me other than lis­ten­ing to me talk and al­low­ing me to be sad with­out so­lu­tions. And now I am writ­ing this let­ter rather than pick­ing up the phone and talk­ing to you be­cause, de­spite every thing I know, I just don’t want to, and I don’t think you want me to ei­ther. I lost my mind when Jen broke up with me. I’m pretty sure it’s been the sub­ject of a few of your What­sApp con­ver­sa­tions and more power to you, be­cause I would need to vent about me if I’d been friends with me for the last six months. I don’t want it to have been in vain, and I wanted to tell you what I’ve learnt. If you do a high-fat, high-pro­tein, low-carb diet and join a gym, it will be a good dis­trac­tion for a while and you will lose fat and gain mus­cle, but you will run out of steam and eat nor­mally again and put all the weight back on. So maybe don’t bother. Drunk­en­ness is an­other idea. I was in black­out for most of the first two months and I think that’s fine, it got me through the evenings (and the oc­ca­sional af­ter­noon). You’ll have to do a lot of it on your own, though, be­cause no one is free to meet up any more. I think that’s fine for a bit. It was for me un­til some­one walked past me drink­ing from a whisky minia­ture while I waited for a night bus, put five quid in my hand and told me to keep warm. You’re the only per­son I’ve ever told this story. None of your mates will be ex­cited that you’re sin­gle again. I’m prob­a­bly your only sin­gle mate and even I’m not that ex­cited. Gen­er­ally the ex­pe­ri­ence of be­ing sin­gle at thirty-five will feel dif­fer­ent to any other time you’ve been sin­gle and that’s no bad thing. When your ex moves on, you might be­come ob­sessed with the bloke in a way that is al­most sex­ual. Don’t worry, you don’t want to fuck him, even though it will feel a bit like you do some­times. If you open up to me or one of the other boys, it will feel good in the mo­ment and then you’ll get an emo­tional hang­over the next day. You’ll wish you could take it all back. You may even feel like we’ve en­joyed see­ing you so low. Or that we feel smug be­cause we’re win­ning at some­thing and you’re los­ing. Re­member that none of us feel that. You may be­come ob­sessed with work­ing out why ex­actly she broke up with you and you are likely to go fully, fully nuts in your bid to find a sat­is­fy­ing an­swer. I can save you a lot of time by let­ting you know that you may well never work it out. And even if you did work it out, what’s the pur­pose of it? Soon enough, some girl is go­ing to be crazy about you for some un­de­fin­able rea­son and you’re not go­ing to be in­ter­ested in her for some un­de­fin­able rea­son. It’s all so ran­dom and un­fair – the peo­ple we want to be with don’t want to be with us and the peo­ple who want to be with us are not the peo­ple we want to be with. Re­ally, the thing that’s go­ing to hurt a lot is the fact that some­one doesn’t want to be with you any more. Feel­ing the ab­sence of some­one’s com­pany and the ab­sence of their love are two dif­fer­ent things. I wish I’d known that ear­lier. I wish I’d known that it isn’t any­body’s job to stay in a re­la­tion­ship they don’t want to be in just so some­one else doesn’t feel bad about them­selves. Any­way. That’s all. You’re go­ing to be okay, mate. Andy

Today, the “mental workout” has gained great currency in the popular imagination. Brain gyms and memory boot camps are a growing fad, and brain training software was a $265 million industry in 2008, no doubt in part because of research that shows that older people who keep their minds active with crossword puzzles and chess can stave off Alzheimer’s and progressive dementia, but mostly because of the Baby Boomer generation’s intense insecurity about losing their marbles.

THE CODE OF A GOOD TRAINING PARTNER I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. I will train hard to set a good example for my partner. I will push my partner to do more than she thinks she can. It’s my job to motivate her to do more weight and more reps than she believes possible. I will be supportive of my partner and will compliment her on her gains. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that she comes and trains. In the case where there’s a valid excuse, I’ll offer to train at a different time so we can get our workout in (if at all possible).

Workaholism’ is endemic, and for many of us our life is governed entirely by work. Once upon a time, we worked to live; now, we live to work. Any ‘life’ we do have is merely recovery from work. We work, recover from work and then work again. We go to the office to work. After work, we bring some work home with us. For rest, we go to the gym for a workout. Totally exhausted, we go to therapy to work through our problems – ’I’ve done a lot of work on myself,’ we say. After all that, there’s the housework! Finally, we go to bed, too tired to be happy, but our mind is still working and we can’t sleep. No problem. Insomnia is a wonderful chance to get more work done! The work ethic is motivated by the belief that anything worthwhile requires great work, effort and labour. According to the work ethic – creativity isn’t inspiration, it’s perspiration; love is a labour, not a joy; success is a marathon, it never comes easily; health is about a ‘no pain, no gain’ attitude; salvation is hardest of all – it is a wrestling match with the angels, just ask Jacob. Nothing comes easily, according to the work ethic. Has it ever occurred to you that ... you’re trying too hard to be happy?

Getting your ass away from the gym is probably the number one thing you can do to start kicking your gains up a notch.

Law school is an intellectual gym. You leave with intellectual gains.

Get to know the interface   Now that you have caught your very first Pokémon, you’re set to shape your own Pokémon future and catch them all. Back on the map, which will be the screen you visit the most, you can find various points of interest, including your character’s position. Your position on the map is updated with real-time movement in your actual surroundings. Around your character is a radius, indicated with a purple circle. You can interact with points of interest within this radius. Do note that you will only be able to interact and move around when you have an active internet connection and when the application has access to your location.   Around your character, you will see blue floating cubes: PokéStops, as well as colored buildings: gyms. We will be treating these more carefully later on in the book. On the bottom of your screen you will see three main buttons: left being your avatar, right being Pokémon that are nearby and the middle button functions as the menu.   When you tap your avatar button, you can see your character and character name, your level, your balance, a journal of your activities, your team and last but not least: your medals. Increasing your level is achieved by gaining XP, short for experience. There are various ways to gain experience, which we will cover later on in this book. In this chapter, we just want to familiarize ourselves with the interface. You can check the requirements of any achievement by simply tapping on either of them.   When you make it back to the map, we will check out the middle button next to familiarize ourselves with the main menu. There are four subdivisions in the main menu: the Pokédex, the Shop, your Pokémon and your Items. First up is the Pokédex, it contains all the Pokémon you can come across in the game numbered accordingly. Whenever you catch a Pokémon, it will be added to the Pokédex and you can check their traits by simply tapping that particular Pokémon within your Pokédex. You will be shown a brief description about the Pokémon, its possible evolutions (if applicable), the type and how many times you have encountered and caught such Pokémon.   In the Shop, you’re able to spend your Pokécoins, which is your balance or currency. Pokécoins can be acquired by maintaining one or multiple gyms, but can also be bought directly through the store for real life currency. In the Shop you can buy various items such as Poké Balls, incense, eggs, and many more items and upgrades.   The third category in the main menu shows your Pokémon. In the beginning you can carry up to 250 Pokémon and up to 9 eggs, which are also included in the Pokémon tab count. If you wish to exceed these values, you can purchase upgrades in the Shop to increase your capacity. Your Pokémon are listed with their CP, short for Combat Power and their current HP, short for Health Points. The higher a Pokémon’s combat power, the stronger this Pokémon is and the harder it would be to catch.

The popular way of consuming marijuana is by smoking it in a joint. This is when you roll the dried and grounded weeds on a special paper and light the end of the joint, similar to smoking a cigarette. While this is the most practiced method of marijuana usage, there are many other methods such as consuming it through bongs and blunts, dabbing and can even be mixed in food and drink, which are called “edibles”. However, one of the least common ways that people use marijuana is by eating the raw weed seeds. Many people avoid eating these seeds for the reason that they might get high. Making weed seeds part of the diet is also not as popular as smoking it. Did you know that eating the seeds have health benefits? In this article, we discuss the sweet science behind eating cannabis seeds as well as some of the health benefits that these seeds provide. Cannabis seeds that are best eaten comes from the hemp plant, a variety of the cannabis sativa strain. Unlike other marijuana species, the hemp plant has been subject to less controversy regarding it legalization with less attention about their cultivation. In addition, contrary to what many people believe, the consumption of marijuana seeds does not get you high. Yes, you read that right. Unlike the marijuana buds of a cannabis plants, the seeds do not contain any cannabinoids such as tetrahydrocannabinol and cannabidiol, so making them a part of your diet would not cause you any mind-altering effects. People eat these hemp seeds solely for the nutritional benefits that it gives. Often sprinkled on top of dishes or just eaten straight out of a bowl, eating hemp seeds from cannabis plants are gaining popularity by people who carefully look after their health and conscious in their food intake. HEALTH BENEFITS OF EATING MARIJUANA SEEDS The consumption of hemp seeds promotes a healthier lifestyle for people who look to improve their diet. Hemp seeds are extremely rich in healthy fats and nutrients that allow the body to function properly during the day. These healthy fats also contain enough nutrients to promote healthy muscles and the growth of cells and organs. Alpha-linoleic and gamma linoleic are some of the nutrients found in the hemp plant. If you are also looking for a quick protein boost before heading to the gym, a spoonful of hemp seeds mixed in your morning breakfast can provide you with plenty of healthy plant-based protein. Hemp seeds give people a very healthy amount of omega fatty acids. This is important because the human body does not naturally produce omega acids so hemp seeds are great source and the right amount of it. Although marijuana seeds do not contain the exact same cannabinoids that you find in the flowers of the cannabis plant, they still have some medicinal properties. Some examples of these are mental conditions like depression and anxiety. Like marijuana flowers, marijuana seeds help relax the body and mind when eaten. It contains some compounds that help induce relaxation when consumed, similar to smoking marijuana buds. Marijuana seeds also allow the body to reduce levels of anxiety, which helps treat patients who suffer insomnia. Lastly, many people eat marijuana seeds mainly because of the ability to avoid numerous cardiovascular diseases. Amino acids and nitric oxide are some compounds found in hemp seeds used consistently to reduce the risk of heart attacks, hypertension, blood clots and many more. They also free the nerves and allow an improved flow of blood throughout the whole body. From cannabis seeds, buds to flowers, the health benefits we can get from this wonderful plant is limitless. And the best part is that it is plant-based which is far better than relying on chemical and artificial based products shown in tv commercials today.

The popular way of consuming marijuana is by smoking it in a joint. This is when you roll the dried and grounded weeds on a special paper and light the end of the joint, similar to smoking a cigarette. While this is the most practiced method of marijuana usage, there are many other methods such as consuming it through bongs and blunts, dabbing and can even be mixed in food and drink, which are called “edibles”. However, one of the least common ways that people use marijuana is by eating the raw weed seeds. Many people avoid eating these seeds for the reason that they might get high. Making weed seeds part of the diet is also not as popular as smoking it. Did you know that eating the seeds have health benefits? In this article, we discuss the sweet science behind eating cannabis seeds as well as some of the health benefits that these seeds provide. Cannabis seeds that are best eaten comes from the hemp plant, a variety of the cannabis sativa strain. Unlike other marijuana species, the hemp plant has been subject to less controversy regarding it legalization with less attention about their cultivation. In addition, contrary to what many people believe, the consumption of marijuana seeds does not get you high. Yes, you read that right. Unlike the marijuana buds of a cannabis plants, the seeds do not contain any cannabinoids such as tetrahydrocannabinol and cannabidiol, so making them a part of your diet would not cause you any mind-altering effects. People eat these hemp seeds solely for the nutritional benefits that it gives. Often sprinkled on top of dishes or just eaten straight out of a bowl, eating hemp seeds from cannabis plants are gaining popularity by people who carefully look after their health and conscious in their food intake. HEALTH BENEFITS OF EATING MARIJUANA SEEDS The consumption of hemp seeds promotes a healthier lifestyle for people who look to improve their diet. Hemp seeds are extremely rich in healthy fats and nutrients that allow the body to function properly during the day. These healthy fats also contain enough nutrients to promote healthy muscles and the growth of cells and organs. Alpha-linoleic and gamma linoleic are some of the nutrients found in the hemp plant. If you are also looking for a quick protein boost before heading to the gym, a spoonful of hemp seeds mixed in your morning breakfast can provide you with plenty of healthy plant-based protein. Hemp seeds give people a very healthy amount of omega fatty acids. This is important because the human body does not naturally produce omega acids so hemp seeds are great source and the right amount of it. Although marijuana seeds do not contain the exact same cannabinoids that you find in the flowers of the cannabis plant, they still have some medicinal properties. Some examples of these are mental conditions like depression and anxiety. Like marijuana flowers, marijuana seeds help relax the body and mind when eaten. It contains some compounds that help induce relaxation when consumed, similar to smoking marijuana buds. Marijuana seeds also allow the body to reduce levels of anxiety, which helps treat patients who suffer insomnia. Lastly, many people eat marijuana seeds mainly because of the ability to avoid numerous cardiovascular diseases. Amino acids and nitric oxide are some compounds found in hemp seeds used consistently to reduce the risk of heart attacks, hypertension, blood clots and many more. They also free the nerves and allow an improved flow of blood throughout the whole body. From cannabis seeds, buds to flowers, the health benefits we can get from this wonderful plant is limitless. And the best part is that it is plant-based which is far better than relying on chemical and artificial based products shown in tv commercials today.

SUCCESSFUL MUSCLE BUILDING: 7 TIPS FOR MORE MUSCLE MASS How does successful muscle building work? Today I have 7 tips for more muscle mass for you. In addition to the training itself, there are many other factors that determine success in building muscle. The more of the following points you take into account, the faster and more successfully you will be able to build muscle. THE RIGHT TRAINING PLAN No training plan is suitable for everyone. Find or create a training plan that matches your level and goals. For beginners, I recommend a full-body plan . The whole body is trained every time in 2-3 units per week. If you have been training longer and have some experience, I would recommend a 2 or 3 split. Every muscle group can be trained up to 2 times a week. I would fundamentally advise against a 4 or 5 split, but of course, there are also professionals for whom such a plan can make sense. CONTINUALLY GROW STRONGER The increase in strength is a very good indicator of successful muscle building. Try to train so that you slowly but surely get stronger. That doesn't mean that you have to move heavy weights every time you exercise. You can also improve your technique or do one more repetition here and there. It is only important that you make progress. PROPER NUTRITION You could easily write your own contribution to the muscle building diet. The most important thing is that you consume enough calories. Your body needs a slight excess of calories, i.e. more calories than it consumes. This is the only way you can gain weight and therefore also muscle mass. It is also important that you consume enough protein: approx. 2g protein per kilo of body weight. For example, if you weigh 80 KG, you should eat around 160g of protein a day. The remaining calories can then be consumed divided into fats and carbohydrates. The higher the quality of the food, the more strength you will have in training. ADEQUATE SLEEP FOR REGENERATION Your muscles grow in the resting phases and not during training. It is all the more important for the body that it receives sufficient regeneration and sleep. JUST FOCUS ON YOURSELF Everyone does it every now and then and compares himself with the other members in the gym. Especially when it comes to strength and muscle mass, it quickly becomes a competition who is stronger or wider. However, this way of thinking is dangerous because it leads you to overexert yourself. In these situations in particular, high spirits or even a little inattentiveness can quickly lead to an injury. Apart from injuries, you are not doing yourself a favor, because everyone is different and has different requirements. Do not try to compare yourself with other members, but concentrate on yourself and try to become better than before. DRINK ENOUGH Your body needs enough fluid and, above all, water to function properly. It is best to drink 1 liter per 20kg bodyweight . So if you weigh 80kg, you should drink about 4 liters a day. In addition to water, you can always drink unsweetened tea. This has a pleasant taste and you can drink it both warm and cold. Thus, your body is ideally supplied with liquid, which supports many important processes in your body. TAKE THE CREATINE SUPPLEMENT Creatine (or creatine written) can give you additional strength and volume in your muscles. Many studies have proven the effective effects of creatine. When you take creatine, the cellular energy level of your muscles improves, which increases your short-term performance, so you can train harder, increase your maximum strength and reduce cell damage during long endurance sessions. I recommend taking 5g a day. Either in a shake before or after training or immediately after getting up with a large glass of water. If you take these tips to heart, successful muscle building is almost guaranteed

I had a vivid illustration of domain dependence in the driveway of a hotel in the pseudocity of Dubai. A fellow who looked like a banker had a uniformed porter carry his luggage (I can instantly tell if someone is a certain type of banker with minimal cues as I have physical allergies to them, even affecting my breathing). About fifteen minutes later I saw the banker lifting free weights at the gym, trying to replicate natural exercises using kettlebells as if he were swinging a suitcase. Domain dependence is pervasive.

Even if you know nothing about nutrition, consider this protein paradox: some of us consume protein shakes and skinless chicken breasts in order to lose weight, while at the same time bodybuilders and gym rats chug protein shakes and gorge on chicken breasts in order to gain weight.

Honestly, how could any aristocrat be fat if they carried this much clothing weight on their bodies all the time? How much food would you have to eat to gain weight? Forget the gym, he felt like he was bench-pressing a ton. And it wasn’t even weight you could use to blow shit up. That he could understand hauling around. This? This was ridiculous.

Working out with a bad partner sucks. It drains your energy and motivation and can even cause you to lose enthusiasm for working out altogether. On the other hand, working out with a good partner can go far in keeping you on track and making progress. He helps keep you accountable and wanting to show up every day, and having a spot on certain exercises helps push you for another rep and encourages you to move up in weight as you should. These things can make a big difference as time goes on. Those workouts, additional reps, and progressions in weight that wouldn’t have happened if you were solo add up to real gains. So, I recommend that you find someone to work out with before you start, and the two of you should agree to the following code. 1. I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. 2. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that he comes and trains. In the case where there’s a valid excuse, if at all possible, I’ll offer to train at a different time so we can get our workout in. 3. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. 4. I will train hard to set a good example for my partner. 5. I will push my partner to do more than he thinks he can. It’s my job to motivate him to do more weight and more reps than he believes possible. 6. I will be supportive of my partner and will compliment him on his gains.

The teachings of the Buddha are often grouped into two categories: the teachings on wisdom, or theory, and the teachings on method, or practice. The Buddha himself often compared these categories to the wings of a bird. In order to fly, a bird needs two wings. The “wing” of wisdom is necessary because without at least some idea of what you’re aiming for, the “wing” of practice flaps pretty much uselessly. People who go to the gym, for example, have at least a rough idea of what they want to gain by sweating on the treadmill or lifting weights. The same principle applies to the effort to directly recognize our inborn capacity for happiness. We need to know where we’re going in order to get there.

Once the beginner gains have been made and we learn what to expect, our interest starts to fade. Sometimes it happens even faster than that. All you have to do is hit the gym a few days in a row or publish a couple of blog posts on time and letting one day slip doesn’t feel like much. Things are going well. It’s easy to rationalize taking a day off because you’re in a good place.

This is how Laibson explains his procrastination: He can exercise today (his effort cost is –6) to gain delayed health benefits (for him a future value of +8). The net benefit of exercising today for someone with his present bias is (–6 + ½ [8] = –2). In this equation, the future value of +8 was halved because of the automatic discounting of the future, making –2 the net benefit of his exercising today. In contrast, exercising tomorrow has a delayed effort cost of –6 and a delayed benefit of +8, both of which are halved because they are in the future (½ [–6 + 8] = +1). For Laibson the resulting net value for putting off going to the gym is +1, which is better than the –2 net value for exercising today. Consequently, he is rarely at the gym.

A Protein Is Not a Protein Companies are touting protein as a cure-all and for weight loss/muscle gain. They’re selling protein shakes, protein cookies, protein snack bars, even protein coffee. It’s true that protein is neither carbohydrate nor sugar nor fat, and you need it to maintain normal growth. However, your kidneys have a limited capacity to excrete the metabolic by-products of protein metabolism, and overexcretion can cause kidney damage. Therefore, protein quality is as important as protein quantity. For example, eggs and beans both contain protein, but are very different in quality. Dietary protein is made up of twenty separate amino acids strung together in different combinations and amounts. One of those amino acids, tryptophan, is rarer and therefore more important than others, because it’s the precursor of serotonin, an important brain neurotransmitter (see Chapter 19). Eggs, poultry, and fish are the best sources of this amino acid, while beans have very little. On the other hand, additional protein is needed if you’re building muscle, especially branched-chain amino acids (BCAAs; leucine, isoleucine, valine), which are 20 percent of muscle (see Chapter 18). BCAAs are in high concentration in corn products, and are what’s in those tubs of protein powder at the health food store. If you’re a bodybuilder, you need them; if you’re not a gym rat and consume excess BCAAs, your liver will take the amino groups off and turn them into organic acids, which will either be diverted into liver fat (through DNL) or into excess glucose, either of which can generate hyperinsulinemia and drive chronic disease. The goal is to get more tryptophan and less BCAAs in the protein you consume.

So, my program develops the entire spectrum of physical skills: Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Power, Speed, Coordination, Balance, and Flexibility. The degree to which you possess these eight physical qualities defines your level of fitness. It is only by focusing on these seven skills, rather than appearance, that you will make your best gains, in ability, well-being, and in appearance. The washboard stomachs, big chests, round shoulders, and shirt-sleeve-stretching biceps of my men are testament to that, as are the toned legs, tight triceps and abs of the women I’ve trained.

People often starve themselves in order to lose weight. That’s a no-go! The body is very resourceful, and it will slow down its metabolic rate in order to compensate for the lack of calories. It tries to hold onto every calorie you consume, since it is unsure when it will be fed again. Then, once you resume your normal caloric intake, your metabolic rate remains slowed down. This is why people who try restrictive diets usually gain their original weight back and often some more too. The good news is that if you want to lose weight, you should never be hungry. A well balanced diet consisting of small frequent meals (every 2.5 – 3.5 hours) is the key to long term success.

Our RMR decreases by about 5% every decade after thirty, mainly because of the loss of muscle mass associated with aging. Fortunately, our lean body mass can be controlled through proper nutrition and strength training. It only takes a few months of training to recover one or two decades of decrease in our RMR. Metabolically, muscle is very expensive tissue, even when it is at rest. Another way to positively influence our RMR is to provide our body with a steady flow of nutrients. The body is extremely resourceful, and during times of starvation it adapts by slowing down its RMR. It tries to save every calorie consumed by storing some as fat. Any of the common diets that severely restrict your caloric intake neglect this principal, and that is why people on those diets almost always gain at least their original weight back. When the body receives a regular flow of calories, in the form of frequent meals, it allows the RMR to remain high, and burn those very same calories off. Frequent meals also utilize the thermal effect of food. Eating temporarily cranks up your metabolism. The more meals you eat in a day, the more consistently your metabolism is boosted. You experience an increase in your RMR for about 5 hours every time you eat. This accounts for 5 – 10% of your total calorie expenditure. Over the long haul this can make quite a difference.

The reason many people gain weight as they age, especially beginning in their 30s, is because they have less muscle than they had in their late teens and early twenties. As we age, our bodies naturally lose muscle, especially as we are less active in our lives. This muscle tissue loss results in a decreasing metabolic rate. And then, if you continue to eat like you did when you were younger … well, you’ll slowly gain weight, pound by pound, month by month, year by year, until one day you look in the mirror and wonder, “What happened?” This is how the average American adult gains 2.2 pounds per year. The key to eliminating accumulated body fat is regaining your youthful metabolism by regaining your muscle through strength training.

I was in love with the result—the image of me on stage, people cheering, me rocking out, pouring my heart into what I was playing—but I wasn’t in love with the process. And because of that, I failed at it. Repeatedly. Hell, I didn’t even try hard enough to fail at it. I hardly tried at all. The daily drudgery of practicing, the logistics of finding a group and rehearsing, the pain of finding gigs and actually getting people to show up and give a shit, the broken strings, the blown tube amp, hauling forty pounds of gear to and from rehearsals with no car. It’s a mountain of a dream and a mile-high climb to the top. And what it took me a long time to discover is that I didn’t like to climb much. I just liked to imagine the summit. The common cultural narratives would tell me that I somehow failed myself, that I’m a quitter or a loser, that I just didn’t “have it,” that I gave up on my dream and that maybe I let myself succumb to the pressures of society. But the truth is far less interesting than any of these explanations. The truth is, I thought I wanted something, but it turns out I didn’t. End of story. I wanted the reward and not the struggle. I wanted the result and not the process. I was in love with not the fight but only the victory. And life doesn’t work that way. Who you are is defined by what you’re willing to struggle for. People who enjoy the struggles of a gym are the ones who run triathlons and have chiseled abs and can bench-press a small house. People who enjoy long workweeks and the politics of the corporate ladder are the ones who fly to the top of it. People who enjoy the stresses and uncertainties of the starving artist lifestyle are ultimately the ones who live it and make it. This is not about willpower or grit. This is not another admonishment of “no pain, no gain.” This is the most simple and basic component of life: our struggles determine our successes. Our problems birth our happiness, along with slightly better, slightly upgraded problems. See: it’s a never-ending upward spiral. And if you think at any point you’re allowed to stop climbing, I’m afraid you’re missing the point. Because the joy is in the climb itself.

Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat. If you want to predict where you’ll end up in life, all you have to do is follow the curve of tiny gains or tiny losses, and see how your daily choices will compound ten or twenty years down the line. Are you spending less than you earn each month? Are you making it into the gym each week? Are you reading books and learning something new each day? Tiny battles like these are the ones that will define your future self. Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.

It was not difficult for an intelligent physicist to understand what was behind his gazes. The longer we sit, the more he looks at my smallest detail, he keeps looking at my lips, my neck, and my shoulders, with a gaze full of passion. Shy but still a female, who will not fail to feel a man’s desires toward her which is one of her most important strengths that was inherited from her ancestors. She looks away, but still sees her surroundings with a wider panoramic view than a man does. her sensors pick up risks, feelings, and repressed desires, many times as much as he can. It is enough for her to stand in front of the wardrobe and without moving her head or her eyes, she sees all its contents, she finds what she wants in a second, while a man has to move his eyes, head, and probably most of his organs and all of his senses to find what he is looking for, and often fails. Thus, our mind has developed these physical abilities, over thousands of years, as needed. The man’s need was to focus on his arrow and his prey, and his foresight has evolved, it has become more focused, while the woman’s need is to protect the home and children from dangers, her panoramic view has evolved to see her surroundings more broadly than the man’s. So, our mind programmed itself, and in this way, it developed our abilities. What it does not need, it leaves or neglects until this thing withers and dies, but what it thinks is important or needed, it keeps, strengthens it. Necessity is the key to evolution. Even athletes are well aware of this: in the body-building halls, they gradually lift weights, to force their brains to feed and build muscles. And as long as they’re still in pain to lift a weight, their brains realize they need more muscle power, so they can handle that weight without danger, and the brain starts to protein the muscles, thereby strengthening them and increasing their size. If it didn’t find enough protein in the diet, it creates it. As the muscles became stronger, and the weight on the trainee became easier to carry, he increased it, and the brain began to strengthen the muscles more to handle the new weight. If the muscle ceases to gain weight, it freezes at enough force and size to carry the current weight. The principle of negligence and usage; what has a need remains, and what has no need perishes. But Mousa’ need recently while going to the bodybuilding gym is not to stimulate the mind to meet his muscular needs. Rather, his causes are more profound, dangerous, and insane… But whom of us would need this?

And life doesn’t work that way. Who you are is defined by what you’re willing to struggle for. People who enjoy the struggles of a gym are the ones who run triathlons and have chiseled abs and can bench-press a small house. People who enjoy long workweeks and the politics of the corporate ladder are the ones who fly to the top of it. People who enjoy the stresses and uncertainties of the starving artist lifestyle are ultimately the ones who live it and make it. This is not about willpower or grit. This is not another admonishment of “no pain, no gain.” This is the most simple and basic component of life: our struggles determine our successes. Our problems birth our happiness, along with slightly better, slightly upgraded problems.

When I come home now, still, I am self-conscious and defensive before her. I hate that she can see what weight I have gained. I hate to listen to what she is or isn't eating any more, what she is doing at the gym. I hate that hearing those things feels like a dare to me, or an invitation to raise the stakes. I hate that I have never found an appropriate response that all I can do is defensively eat nothing, in a rage, or eat everything, showing her that I am past that, I have transcended her petty concerns, I am mind, not body, I am better than her.

The Slow-Carb Diet® Cheat Sheet Many people lose hope when trying to lose weight. Fortunately, it need not be complicated. Though I regularly fast and enter ketosis, the Slow-Carb Diet (SCD) has been my default diet for more than a decade. It works almost beyond belief and affects much more than appearance. From one reader: “I just wanted to sincerely thank Tim for taking the time to research and write The 4-Hour Body. My mom, in her late 60s, lost 45 pounds and got off her high blood pressure meds that she had been on for 20+ years. She did all this in about 3 months. This means that I get to have her around for a long time.” The basic rules are simple, all followed 6 days per week: Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it. Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this. You’re just picking new default meals. If you want to keep it simple, split your plate into thirds: protein, veggies, and beans/legumes. Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed, although this can cause some peri-/post-menopausal women to plateau. Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed. Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you. For instance, it’s common to gain muscle while simultaneously losing fat on the SCD. That’s exactly what you want, but the scale number won’t move, and you will get frustrated. In place of the scale, I use DEXA scans, a BodyMetrix home ultrasound device, or calipers with a gym professional (I recommend the Jackson-Pollock 7-point method). And then: Rule #6: Take one day off per week and go nuts. I choose and recommend Saturday. This is “cheat day,” which a lot of readers also call “Faturday.” For biochemical and psychological reasons, it’s important not to hold back. Some readers keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time. Comprehensive step-by-step details, including Q&As and troubleshooting, can be found in The 4-Hour Body, but the preceding outline is often enough to lose 20 pounds in a month, and drop 2 clothing sizes. Dozens of readers have lost 100–200 pounds on the SCD. My 6-Piece Gym in a Bag I take these 6 items with me whenever I travel.

Nope! Bad theory. Bad, bad, bad theory. The creature that had heard me was now standing on its back legs and making a creepy squawking noise while the other one charged. I ran as fast as my little legs would take me. While climbing over boulders and dodging trees, I kept reaching back and wildly blasting at my attackers. Blast-blast-blast-SQUAWK! Blast-blast-blast-SQUAWK! It may not surprise you to learn that the creatures with six nimble insect legs were quickly gaining on the off-balance person who did not post a mile time to be proud of in gym class the previous week. Blast-blast-blast-SQUAWK! Blast-blast-blast-SHRIEEEEEEEEEEEK! Got one! Unfortunately, I had no time to celebrate because the mantis I had vaporized was replaced with another one who’d heard his battle cry. And then another. I found the path and continued running and blasting wildly behind me, really wishing I’d brought my inhaler. But who brings an inhaler to a video game? I blamed Eric. He should have texted, “Come over. You’re not going to believe this. Maybe bring your

The first rule of compounding: Never interrupt it unnecessarily.” This is why the “bad” workouts are often the most important ones. Sluggish days and bad workouts maintain the compound gains you accrued from previous good days. Simply doing something—ten squats, five sprints, a push-up, anything really—is huge. Don’t put up a zero. Don’t let losses eat into your compounding. Furthermore, it’s not always about what happens during the workout. It’s about being the type of person who doesn’t miss workouts. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it—even if you do less than you hope. Going to the gym for five minutes may not improve your performance, but it reaffirms your identity. The all-or-nothing cycle of behavior change is just one pitfall that can derail your habits. Another potential danger—especially if you are using a habit tracker—is measuring the wrong thing.

true wealth consists in worriless sleeping, clear conscience, reciprocal gratitude, absence of envy, good appetite, muscle strength, physical energy, frequent laughs, no meals alone, no gym class, some physical labor (or hobby), good bowel movements, no meeting rooms, and periodic surprises, then it is largely subtractive (elimination of iatrogenics).

Important Personal Development Tips For Everyone Many people may appear to have it all together, but the exterior only shows just what is visible. Inside may still need development. If you are lacking confidence, self-assurance, self-discipline, willpower, and/or happiness, keep reading. This article focuses on tips to heighten your personal development and help you achieve a greater self-worth. You are about to be well on our way to a greater, more satisfied self. Learning a new skill is a great way to stretch yourself and improve the quality of your character. What's more, perfecting a hobby, technical skill or artistic form may be challenging at first, but if you master it, you will gain a sense of accomplishment, purpose and enjoyment. What's more, you add to your pool of leisure activities and make yourself a more rounded human being. A great self help tip is to try stopping yourself whenever you're thinking negative thoughts. We all have the ability to rewire our thinking patterns. By stopping yourself when you think a negative thought, you'll be more aware of your thoughts and you'll find yourself feeling much better. Personal development is hard work, so remember to recharge your personal battery. Take time to be with yourself. Exercising is an excellent way to clear your mind of the stress of day to day life, and allows you to practice self-discipline. You'll feel better about yourself and build greater endurance to get through your day! Exercising regularly is important. Regular exercise not only gets your body healthy and strong but it can also boost your self confidence. People who work out feel a sense of accomplishment afterward and thus tend to be happier afterward. Working out does not mean that you have to work out for hours in the gym. It is as easy as taking a walk. Treatment Prepare yourself for the inevitable day when someone chooses to bully you or try to put you down. There is a good chance that you certainly do not deserve this kind of treatment, but it happens to everyone. Think about how you could respond to their jabs in a rational, polite, and reasonable way that will avoid conflict but will let that person know that he or she is out of line. This will help you to rise above the hurt that always accompanies this type of negative interaction. Feeling better already? Great! Remember, even though you may appear to have it all together does not mean that you truly do. The tips previously mentioned in this article focus on helping you personally develop your inner self. Once you reach that high level of personal development, you will feel like a new person! For more detail visit opustreatment.com

Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you. For instance, it’s common to gain muscle while simultaneously losing fat on the SCD. That’s exactly what you want, but the scale number won’t move, and you will get frustrated. In place of the scale, I use DEXA scans, a BodyMetrix home ultrasound device, or calipers with a gym professional (I recommend the Jackson-Pollock 7-point method).

Few people try, because few people dare. And most don’t want to give up on the easy. Think of your favorite sports star. Let me tell you, they spent every waking moment of their teenage years in the gym, pounding pavements or knocking a ball against a wall. You just don’t get good at something unless you dedicate yourself to it. It’s not rocket science: the rewards go to the dogged. But sacrifice hurts, which is why so many take the easy option. But what most people don’t realize is that sacrifice also has power. Knowing that you have denied yourself something you wanted often means you put even more effort into achieving your goal. It’s the Yin for the Yang. I like to see sacrifice as a type of fuel that powers you towards your destination. The more you give up, then the more energy, time and focus you gain to commit to your goal. It’s never easy to make sacrifices, especially when you know they are going to hurt. But I would encourage you to choose the option that will make you proud. There is a great line in the poem ‘The Road Not Taken’ by Robert Frost that says: ‘I took the one less traveled by, And that has made all the difference.’ Do you want to make a difference? Do you want to be one of the few or the many? If you want to achieve something special, then you have to choose a path that most won’t dare to tread. That can be scary; but exciting. And there will be a cost. Count it. Weigh it. Are you really prepared to pay the price? The sacrifice? Remember this: Pain is transitory; pride endures for ever.