Progression Gym Quotes

Every minute you spend feeling sorry for yourself is another minute not getting better, another morning you miss at the gym, another evening wasted without studying. Another day burned when you didn’t make any progress toward your dreams, ambitions, and deepest desires. The ones you’ve had in your head and heart your entire life.

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.

Mindfulness requires being a beginner. Setting absurdly high-standards, and being unwilling to be a novice, are the joint enemies of personal progress and change. Nobody benchpresses 100 kilos the first time they enter a gym.

When people who have taken a positive step toward meeting a goal—for example, exercising, studying, or saving money—are asked, “How much progress do you feel you have made on your goal?” they are more likely to then do something that conflicts with that goal, like skip the gym the next day, hang out with friends instead of studying, or buy something expensive.

watch moms pick up, put down, lift, swing, load and carry fairly large loads all the time. We call these loads ‘children.’ Yet, when we get to the gym, we seem to think a woman needs to use very light loads. Like Milo and his calf, perhaps we should start women off with an eight-pound weight and progress upwards as the child grows.

Fuckarounditis: A behavioral disorder characterized by a mediocre physique and complete lack of progress, despite significant amounts of time spent in the gym.

[...] It is. Philosophy is a field that, unfortunately, reminds me of that old Woody Allen joke, "those that can't do, teach, and those that can't teach, teach gym." And the worst part of philosophy is the philosophy of science; the only people, as far as I can tell, that read work by philosophers of science are other philosophers of science. It has no impact on physics what so ever, and I doubt that other philosophers read it because it's fairly technical. And so it's really hard to understand what justifies it. And so I'd say that this tension occurs because people in philosophy feel threatened, and they have every right to feel threatened, because science progresses and philosophy doesn't. [the atlantic, Has Physics Made Philosophy and Religion Obsolete? - interview, apr 23 2012]

Anyone who’s ever gone to the gym knows that the results aren’t immediate. You don’t spend thirty minutes on the treadmill and look like a new person. But that doesn’t mean what you’re doing isn’t working. You’re making progress. With each exercise, each step, each movement, each action, you get a little better, a little closer. Until one day you look in the mirror and think, “Wow!” It’s the same thing with your business or your health, or your career or your relationships. Even when you don’t see anything happening, it is. Even when you’re not quite hitting the mark, you’re making progress. Until one day you look at your bank balance or your new job or your children or your new house and think, “Wow!” That’s why you have to keep going. Relentlessly.

more powerful than any supercomputer in the world. But before you cancel your gym membership, scientists warn us that any progress on any skill or training regime does require a good deal of physical work, beforehand. This makes logical sense, I suppose. After all, it makes more sense that they would’ve wanted their study participants to be reasonably fit and muscular in the first place before the experiment began, right? Surely they wouldn’t pick a big couch potato for their experiment, would they? Yes, the power of imagination must

Yesterday while I was on the side of the mat next to some wrestlers who were warming up for their next match, I found myself standing side by side next to an extraordinary wrestler. He was warming up and he had that look of desperation on his face that wrestlers get when their match is about to start and their coach is across the gym coaching on another mat in a match that is already in progress. “Hey do you have a coach.” I asked him. “He's not here right now.” He quietly answered me ready to take on the task of wrestling his opponent alone. “Would you mind if I coached you?” His face tilted up at me with a slight smile and said. “That would be great.” Through the sounds of whistles and yelling fans I heard him ask me what my name was. “My name is John.” I replied. “Hi John, I am Nishan” he said while extending his hand for a handshake. He paused for a second and then he said to me: “John I am going to lose this match”. He said that as if he was preparing me so I wouldn’t get hurt when my coaching skills didn’t work magic with him today. I just said, “Nishan - No score of a match will ever make you a winner. You are already a winner by stepping onto that mat.” With that he just smiled and slowly ran on to the mat, ready for battle, but half knowing what the probable outcome would be. When you first see Nishan you will notice that his legs are frail - very frail. So frail that they have to be supported by custom made, form fitted braces to help support and straighten his limbs. Braces that I recognize all to well. Some would say Nishan has a handicap. I say that he has a gift. To me the word handicap is a word that describes what one “can’t do”. That doesn’t describe Nishan. Nishan is doing. The word “gift” is a word that describes something of value that you give to others. And without knowing it, Nishan is giving us all a gift. I believe Nishan’s gift is inspiration. The ability to look the odds in the eye and say “You don’t pertain to me.” The ability to keep moving forward. Perseverance. A “Whatever it takes” attitude. As he predicted, the outcome of his match wasn’t great. That is, if the only thing you judge a wrestling match by is the actual score. Nishan tried as hard as he could, but he couldn’t overcome the twenty-six pound weight difference that he was giving up to his opponent on this day in order to compete. You see, Nishan weighs only 80 pounds and the lowest weight class in this tournament was 106. Nishan knew he was spotting his opponent 26 pounds going into every match on this day. He wrestled anyway. I never did get the chance to ask him why he wrestles, but if I had to guess I would say, after watching him all day long, that Nishan wrestles for the same reasons that we all wrestle for. We wrestle to feel alive, to push ourselves to our mental, physical and emotional limits - levels we never knew we could reach. We wrestle to learn to use 100% of what we have today in hopes that our maximum today will be our minimum tomorrow. We wrestle to measure where we started from, to know where we are now, and to plan on getting where we want to be in the future. We wrestle to look the seemingly insurmountable opponent right in the eye and say, “Bring it on. - I can take whatever you can dish out.” Sometimes life is your opponent and just showing up is a victory. You don't need to score more points than your opponent in order to accomplish that. No Nishan didn’t score more points than any of his opponents on this day, that would have been nice, but I don’t believe that was the most important thing to Nishan. Without knowing for sure - the most important thing to him on this day was to walk with pride like a wrestler up to a thirty two foot circle, have all eyes from the crowd on him, to watch him compete one on one against his opponent - giving it all that he had. That is what competition is all about. Most of the times in wrestlin

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.

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.

There were certainly multiple factors contributing to these men’s post-moonwalk slump, but the question What do you do after walking on the moon? became a gigantic speed bump. The trouble with moonwalkers and billionaires is when they arrive at the top, their momentum often stops. If they don’t manage to find something to parlay, they turn into the kid on the jungle gym who just hangs from the ring. Not coincidentally, this is the same reason that only one-third of Americans are happy at their jobs. When there’s no forward momentum in our careers, we get depressed, too. As Newton pointed out, an object at rest tends to stay at rest. So how does one avoid billionaire’s depression? Or regular person’s stuck-in-a-dead-end-job, lack-of-momentum-fueled depression? Harvard Business School professor Teresa Amabile took on the question in the mid-2000s in a research study of white-collar employees. She tasked 238 pencil pushers in various industries to keep daily work diaries. The workers answered open-ended questions about how they felt, what events in their days stood out. Amabile and her fellow researchers then dissected the 12,000 resulting entries, searching for patterns in what affects people’s “inner” work lives the most dramatically. The answer, it turned out, is simply progress. A sense of forward motion. Regardless how small. And that’s the interesting part. Amabile found that minor victories at work were nearly as psychologically powerful as major breakthroughs. To motivate stuck employees, as Amabile and her colleague Steven J. Kramer suggest in their book, The Progress Principle, businesses need to help their workers experience lots of tiny wins. (And as we learned from the bored BYU students in chapter 1, breaking up big challenges into tiny ones also speeds up progress.) This is helpful to know when motivating employees. But it also hints at what billionaires and astronauts can do to stave off the depression that follows the high of getting to the top. To get out of the funk, say Joan DiFuria and Stephen Goldbart, cofounders of the Money, Meaning & Choices Institute, depressed successes simply have to start the Olympic rings over. Some use their money to create new businesses. Others parlay sideways and get into philanthropy. And others simply pick up hobbies that take time to master. Even if the subsequent endeavors are smaller than their previous ones, the depression dissipates as they make progress.

It’s a perspective on story that may also shed light on why you and I and everyone else spend a couple of hours each day concocting tales that we rarely remember and more rarely share. By day I mean night, and the tales are those we produce during REM sleep. Well over a century since Freud’s The Interpretation of Dreams, there is still no consensus on why we dream. I read Freud’s book for a junior-year high school class called Hygiene (yes, that’s really what it was called), a somewhat bizarre requirement taught by the school’s gym teachers and sports coaches that focused on first aid and common standards of cleanliness. Lacking material to fill an entire semester, the class was padded by mandatory student presentations on topics deemed loosely relevant. I chose sleep and dreams and probably took it all too seriously, reading Freud and spending after-school hours combing through research literature. The wow moment for me, and for the class too, was the work of Michel Jouvet, who in the late 1950s explored the dream world of cats.32 By impairing part of the cat brain (the locus coeruleus, if you like that sort of thing), Jouvet removed a neural block that ordinarily prevents dream thoughts from stimulating bodily action, resulting in sleeping cats who crouched and arched and hissed and pawed, presumably reacting to imaginary predators and prey. If you didn’t know the animals were asleep, you might think they were practicing a feline kata. More recently, studies on rats using more refined neurological probes have shown that their brain patterns when dreaming so closely match those recorded when awake and learning a new maze that researchers can track the progress of the dreaming rat mind as it retraces its earlier steps.33 When cats and rats dream it surely seems they’re rehearsing behaviors relevant to survival. Our common ancestor with cats and rodents lived some seventy or eighty million years ago, so extrapolating a speculative conclusion across species separated by tens of thousands of millennia comes with ample warning labels. But one can imagine that our language-infused minds may produce dreams for a similar purpose: to provide cognitive and emotional workouts that enhance knowledge and exercise intuition—nocturnal sessions on the flight simulator of story. Perhaps that is why in a typical life span we each spend a solid seven years with eyes closed, body mostly paralyzed, consuming our self-authored tales.34 Intrinsically, though, storytelling is not a solitary medium. Storytelling is our most powerful means for inhabiting other minds. And as a deeply social species, the ability to momentarily move into the mind of another may have been essential to our survival and our dominance. This offers a related design rationale for coding story into the human behavioral repertoire—for identifying, that is, the adaptive utility of our storytelling instinct.

Not perfection, but progress and persistence, is what life all about.

spend time with the people you love and be 100% present. Give them your full attention and do not spend time on your smartphone. You can read for 30 minutes, every day. That is about 15-20 books a year, and that is when you read at normal speed. If you perform physical activity every day, like a 30-minute walk or go to the gym, you will be significantly healthier in a year. Not to mention how smart, healthy or caring you will be in 10 years. Progress is doing small things every day. Unfortunately, there are no shortcuts.

When a concept from one of my business classes clicked for me in my studies, I immediately wanted to go deeper. When I could hear my English getting better, I wanted to talk to people and practice more. In the gym, when I felt the pump, I knew progress was happening, and it made me want to lift until my arms fell off. Sometimes I would. I'd lift until I felt the pump, then I'd keep going until I really felt the pain, like Ali talked about, and then I'd keep going some more until I couldn't move. There were some days that this was the only way you were going to get me out of the gym.

Imagine the biggest room you can think of. Maybe your school gym. On the floor is a million-piece puzzle. The picture of your life so far. It’s filled with all the people you’ve ever met, and all the places and things you’ve ever seen. It’s about half filled in, many small groupings, just a few pieces each, and big sections where lots fit together, but even those have holes here and there. “Every day you come back in to check. Maybe you add a piece or two. But you don’t seem to make much progress at completing the picture. At first you don’t notice anything missing, but after a while

You need to build a workout plan that can be done anywhere, at any time that efficiently trains your body so you are prepared for any situation. For example, although I rarely go rock climbing, I’ve built my body in such a way that if you sent me climbing today, or whitewater rafting tomorrow, I could do pretty darn well. If I had to run a 5K tomorrow I could do so, even though I haven’t necessarily trained for it. When I traveled around the world with a backpack for a year, I never once set foot in a gym and still managed to get myself in the best shape of my life because I learned to train with antifragility in mind. You need a workout plan that is as antifragile as you hope to become: It can be completed nearly anywhere (no gym required) and helps you build functional strength and power. Want to know the best way to do that? Progressive bodyweight strength training, and varied short-distance running. Combine those two things with a sensible nutrition strategy and you’ll have yourself an antifragile body just like your favorite secret agent.

Someone starts out sedentary, overweight, and somewhat insulin resistant. They set out to improve their health and lose some weight by following a low-carb diet. It works great. They lose weight, their insulin sensitivity improves, and their energy is through the roof. They start exercising, which helps them lose some more weight, as well as build some lean muscle mass. Now they are really into it, and the frequency and intensity of their training increases. This individual is now at a healthy weight (or relatively lean), is exercising regularly, and has better insulin sensitivity. They are a completely different person, metabolically speaking, then when they started. But the problem is they are no longer properly fueling their body and recovering from their intense training sessions (which were once non-existent). They are starting to feel tired and fatigued in the gym, are always in a bad mood, are holding on to stubborn body fat, can’t sleep at night, get sick all of the time, and are maybe having some sexual performance and hormonal issues. Their diet no longer matches their new activity levels and current metabolic condition, because those have completely changed over time. If this person objectively looked at their situation and progress and listened to their own body and biofeedback, they would consider some dietary adjustments. A moderate-to-higher carb intake might be a better fit. But some people will cling to a diet that initially gave them good results, and got them from Point A to Point B, thinking it will get them from Point B to Point C. I’ve been there myself. Part of it is initial experience, part of it is marketing material, and part of it is pure emotion. It doesn’t always work that way for continued progress.

A second and more radical response opens up when you reject the “speech is violence” view: you can use your opponents’ ideas and arguments to make yourself stronger. The progressive activist Van Jones (who was President Barack Obama’s green jobs advisor) endorsed this view in February of 2017 in a conversation at the University of Chicago’s Institute for Politics. When Democratic strategist David Axelrod asked Jones about how progressive students should react when people they find ideologically offensive (such as someone associated with the Trump administration) are invited to speak on campus, Jones began by noting the distinction we described in chapter 1 between physical and emotional “safety”: There are two ideas about safe spaces: One is a very good idea and one is a terrible idea. The idea of being physically safe on a campus—not being subjected to sexual harassment and physical abuse, or being targeted specifically, personally, for some kind of hate speech—“you are an n-word,” or whatever—I am perfectly fine with that. But there’s another view that is now I think ascendant, which I think is just a horrible view, which is that “I need to be safe ideologically. I need to be safe emotionally. I just need to feel good all the time, and if someone says something that I don’t like, that’s a problem for everybody else, including the [university] administration.”90 Jones then delivered some of the best advice for college students we have ever heard. He rejected the Untruth of Fragility and turned safetyism on its head: I don’t want you to be safe ideologically. I don’t want you to be safe emotionally. I want you to be strong. That’s different. I’m not going to pave the jungle for you. Put on some boots, and learn how to deal with adversity. I’m not going to take all the weights out of the gym; that’s the whole point of the gym. This is the gym.

I weighed myself twice daily, and within two weeks I’d dropped twenty-five pounds. My progress only improved as I kept grinding, and the weight started peeling off. Ten days later I was at 250, light enough to begin doing push-ups, pull-ups, and to start running my ass off. I’d still wake up, hit the stationary bike, the pool, and the gym, but I also incorporated two-, three-, and four-mile runs. I ditched my running shoes and ordered a pair of Bates Lites, the same boots SEAL candidates wear in BUD/S, and started running in those.

He didn’t have to be perfect. Seek progress, not perfection, I told him.

Goals are dreams with time lines. Turn your vision into action with goal setting. Seek progress rather than perfection.

Remember, your muscles grow while you rest. Overtraining and poor nutrition are easily the most common pitfalls that beginners and experienced fitness enthusiasts alike fall into. It’s not possible to say exactly how much is too much, since many factors such as genetics, diet, sleep, training intensity, frequency, and duration all play a role. It’s best to watch for the following signs of overtraining: A halt in progress, chronic fatigue, decreased motivation, frequent injuries, and an increased resting heart rate, which is measured first thing in the morning before getting out of bed. If overtraining is suspected, adjust one or more of the following: Diet, amount of sleep (you should try for 7 – 8 hours per night), training intensity, duration, and frequency.

PROGRESS NOT PERFECTION

We are drawn to behaviors that earn us respect, approval, admiration, and status. We want to be the one in the gym who can do muscle-ups or the musician who can play the hardest chord progressions or the parent with the most accomplished children because these things separate us from the crowd. Once we fit in, we start looking for ways to stand out.

In this respect, creating is much like visiting the gym. You may desire to be fit and muscular, but the only way to make that happen is to keep showing up, day after day, and building on the previous days’ progress. You may never develop the “perfect” physique—just like you may never paint the perfect painting or build the perfect smartphone app—but your personal best will continue to get better as you put in the hours.

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.

Ensure that each step is progressive, though well-planned or not.

(I lifted two hundred pounds today, Tenth once bragged to Fourth after a triumphant afternoon at the gym, flexing his arms and chest. Why? Fourth had asked. We have machines to do that for us now. It was a genuine inquiry, but Tenth had tackled him and held him in a headlock until Fourth admitted that lifting heavy weights was a reasonable pursuit despite mankind's significant mechanical progress.)

Can you be totally intrinsically motivated? “Not necessarily, it’s not always black and white,” says Brad Feld, partner at the Boulder, Colorado-based venture capital firm Foundry Group. I consider Brad a good friend and an expert at understanding the difference between intrinsic and extrinsic motivation. I met Brad through a good friend, Bing Gordon, the founder of EA Sports, and we quickly became friends. As he explains, “People fall along a continuum.” Brad uses tennis star Rafael Nadal as an example. He sees Nadal as having a blend of both extrinsic and intrinsic motivation. Nadal clearly likes to win. He likes the limelight and the attention he gets. “Yet . . . Nadal, after he loses a match, he’s a very gracious loser, acknowledging that the other guy played better and did an awesome job,” Brad explained to me. Nadal recharges his battery by heading off to the beach, and then he is back in training for the next tournament. His daily training regime includes four hours of playing tennis on court, two and a half hours in the gym, and a strict stretching routine. He’s continued this training whether he is ranked at number one, five, or seven in the world. It’s for him, not for the ranking. Brad also believes something I’ve really taken to heart—that one person can’t truly motivate another person, a concept especially important in business when you manage people. “I can’t motivate another person, but [I can] create a context in which they are motivated, and part of being a leader is to understand what motivates other people,” explained Brad. “So if I’m the leader of an organization that you’re a part of, I have to understand what motivates you. Then I can create a context in which to motivate you. Most people struggle to understand how somebody else is motivated because they do it based on what motivates them.” Brad’s words ring true: While my own inspiration has come from various people, none of them actually motivated me. When I was extrinsically motivated, it was based largely on what others thought about me. My inner desire to win was based on extrinsic rewards. Only I had the power to change that.

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

To many white fans, the Attucks players were like the Harlem Globetrotters, entertainers who had come to play an exhibition. But the games meant something quite different to Principal Lane. He viewed each backwoods gym as a showcase for progress and each Attucks player a goodwill ambassador. A game at a rural schoolhouse was a chance to demonstrate to white fans, some of whom doubtless still had robes and hoods stashed in their closets, that black and white Hoosiers could compete without violence or incident. If Hoosiers could observe racial harmony while their sons competed in a packed gym, Lane thought, they would later come to believe in its possibility in schools and neighborhoods.

we’ve told ourselves that in order to demonstrate our value, we have to be “busy” and “on” at all times, otherwise we’re not useful. So, we never detach from our email, we chain ourselves to our desk over lunch, and after hours, we have phone calls at the gym when we’re on the treadmill. We believe that movement in a direction, any direction, is better than not, and we’ve blurred the lines between our work and our lives. We’ve confused motion with progress.

Did you get a VO2Max? They are a bit hard to come by, but tend to cost under $100. They can also be estimated using your two-kilometer rowing time on a Concept 2 rower. Though not as good, these machines are at least widely available, being found in most gyms. VO2Max measures your ability to huff and puff. It’s the maximum rate you can use oxygen. The higher the healthier, and it is a great exercise marker because many things must be operating well to get a good score. If your exercise is effective, your VO2Max will climb. This is a good way to monitor your overall progress.

The truth is that fitness is hard, and no matter how gritty you might be, if you’re not seeing clear and consistent results and progress for all your work in the kitchen and gym, it’s only natural for your drive to dry up.

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).

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