Why Fitness is Good for Mental Health

In this post, we go over five reasons why fitness is good for mental health.

The Relationship Between Body & Mind

Moving your body is one of the most beneficial things you can do for your mind.

It improves mental health, reduces anxiety, depression, and negative mood, and improves self-esteem and cognitive function. Exercise has also been found to reduce symptoms such as low self-esteem and social withdrawal.

We've all heard that exercise is good for us – it strengthens our hearts and lungs and helps prevent diseases like diabetes. That's why many of us like to make New Year's resolutions to exercise more because we know we will be healthier and live longer.

But many people don't know about the other important benefits of exercise: how it can help us find joy, hope, connection, and courage.

All over the world, physically active people are happier and more satisfied with their lives. They have a stronger sense of purpose and experience more gratitude, love, and hope. They feel more connected to their community and less lonely or depressed.

These benefits are felt throughout their lives, including people with serious mental and physical health issues. This is true whether your favorite activity is walking, running, swimming, dancing, biking, exercising, weight lifting, or yoga.

5 Reasons Why Fitness is Good for Mental Health

Exercise helps you sleep better: As you get older, obtaining adequate sleep becomes increasingly crucial for your general health. Regular exercise can aid you in falling asleep more quickly, resting more peacefully, and waking up feeling more invigorated and rejuvenated. From archaea to humans, the circadian rhythm is an evolutionarily conserved mechanism. Circadian rhythm adjusts the biological activity to establish an ideal time for each function in response to day-night fluctuations in the environment on Earth. Circadian rhythm and exercise have a close link, wherein the latter greatly influences and restores balance in the former.

Exercise enhances your self-esteem: Exercise is a terrific stress reliever, and the endorphins created during activities assist lessen emotions of sorrow, melancholy, and worry. Being active and feeling good may also help you feel better about yourself, and if you deal with body image problems, it is a terrific approach to stabilize your sentiments and be proud of yourself.


Exercise promotes brain function: Exercise doesn't simply assist with bodily balance; it also aids us in creating a mind-body connection. It may assist with time management and inventiveness. It also helps as a barrier against memory loss, cognitive decline, and dementia. Being active in regular activities may also aid to postpone the development of brain-related disorders like Alzheimer's.

Exercise may help cure depression: There's a scientific reason why exercise can work as a therapy for depression. Exercising activates a biochemical cycle with multiple health advantages, including decreasing blood pressure, increasing sleep, and avoiding heart disease and diabetes. Endorphins, the body's feel-good chemicals, are produced during high-intensity exercise, resulting in the "runner's high" that joggers enjoy. However, for most of us, the true benefit comes from persistent low-intensity activity.

Here are some resources I recommend

A Stud's Physique is the fitness regimen for people who aspire for higher. It's the ultimate primer in both simple and advanced techniques. Get this if you want to lose weight and look great or become strong and jacked.

Heavy Club Training is a hidden gem that teaches you lessons on unique training equipment and physiology taught by a doctor and Olympic gold medalist.

About Nootropics is the #1 supplement and herbal resource for information on both legal and less-than-legal substances. We highly recommend their NEUROHACKING 101 material here.

Health, Weight & Wellness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

Does Working Out Change Your Mindset?

Did you know that there are plenty of real, scientific ways working out changes your mindset?

How Does Working Out Change Your Mindset

It improves your mood. "Exercise increases endorphins and other feel-good chemicals and improves your overall sense of well-being." A University of Toronto study even found that moderate exercise can prevent long-term depressive episodes.

Moving your body is one of the most beneficial things you can do for your mind. We've all heard that exercise is good for us – it strengthens our hearts and lungs and helps prevent diseases like diabetes. That's why many of us like to make New Year's resolutions to exercise more because we know we will be healthier and live longer.

But many people don't know about the other important benefits of exercise: how it can help us find joy, hope, connection, and courage.

All over the world, physically active people are happier and more satisfied with their lives. They have a stronger sense of purpose and experience more gratitude, love, and hope. They feel more connected to their community and less lonely or depressed.

These benefits are felt throughout their lives, including people with serious mental and physical health issues. This is true whether your favorite activity is walking, running, swimming, dancing, biking, exercising, weight lifting, or yoga.

Why is exercise associated with such a wide range of psychological benefits? One of the reasons is its strong and profound effect on the brain.

5 Scientific Ways Working Out Changes Your Mindset

Here are five surprising ways exercise can benefit your brain — and how you can reap the benefits:

1. The "loud" exercises prepares you to connect with others

While commonly described as the thrill of running, improving mood with exercise is not unique to running. We find similar happiness in any sustained physical activity. Scientists have long assumed that endorphins are high, but research shows that high levels are linked to another class of brain chemicals: endocannabinoids (the same chemicals that mimic cannabis) — which neuroscientists call "don't worry, happy ".

The areas of the brain that regulate the stress response, including the amygdala and prefrontal cortex, are rich in endocannabinoid receptors.

When endocannabinoid molecules bind to these receptors, they reduce anxiety and induce a state of euphoria. Endocannabinoids also increase dopamine in the brain's reward system and increase feelings of optimism.

This excitement of exercise also encourages us to connect with others, which increases our enjoyment of interacting with others, which can strengthen relationships. Many people use sports as an opportunity to bond with friends or loved ones. In couples, when spouses exercise together, both partners report greater closeness at the end of the day, including feelings of being loved and supported.

Another study found that on days when people exercise, they have more positive interactions with friends and family. As one runner told me, "My family sometimes tells me to run because they know I come back a much better person."

2. Exercise can make your brain more sensitive to pleasure

When you exercise, you deliver low-dose shocks to the brain's reward centers the brain system that helps you anticipate pleasure, stay motivated, and maintain hope. Over time, regular exercise rewires the reward system, leading to higher levels of circulating dopamine and more dopamine receptors. In this way, exercise can reduce depression and increase your capacity for happiness. These changes can also repair neurological damage caused by substance abuse.

Substance use lowers the levels of dopamine in your brain and reduces the availability of dopamine receptors in the reward system. As a result, people struggling with addiction may feel unmotivated, depressed, antisocial, and unable to enjoy normal pleasures. Exercise can reverse that.

In one randomized trial, adults being treated for methamphetamine abuse participated in hours of walking, running, and strength training three times a week. After eight weeks, their brains showed greater availability of dopamine receptors in the reward system.

A dynamic reward system in the brain isn't just helpful for those struggling with depression or addiction. Our brains change as we age, and adults lose 13% of their dopamine receptors in the reward system every decade. This loss leads to less enjoyment in everyday pleasures, but physical activity can prevent falls. Compared to their inactive peers, active seniors have reward systems more similar to people decades younger.


3. Exercise gives courage

Courage is another effect of physical activity on the brain. While a new exercise habit improves the reward system, it also increases the neural connections between the areas of the brain that calm fear. Regular physical activity can also change the default state of the nervous system to become more balanced and less likely to fight, flee, or panic.

The latest research even suggests that lactate a metabolic byproduct of exercise often, but incorrectly, blamed for muscle soreness has positive effects on mental health. After lactate is released from your muscles, it travels through your bloodstream to your brain, where it changes your neurochemistry in ways that can reduce anxiety and protect you from depression.

Sometimes the movement itself allows us to experience ourselves as brave because the language we use to describe bravery is based on bodily metaphors. We overcome obstacles, break barriers and walk through fire. We carry burdens, ask for help and lift each other.

This is how we humans talk about courage and resilience. It can help us feel these actions in our bodies when we face adversity or doubt our strength. The mind instinctively derives meaning from physical actions. Sometimes we have to climb a big hill, lift ourselves, or carry a heavy load to realize that these qualities are part of who we are.

4. Exercising with others builds trust and connection

The feeling of euphoria people feel when they move together in ritual, prayer, or work. Movement with others, such as group sports, yoga, or dance classes, is one of the most powerful ways to experience joy. Psychologists believe that the key to creating collective happiness is coordination - moving in the same way and at the same time as others - because it stimulates the release of endorphins. Because of this, dancers and rowers who move in harmony have a greater pain tolerance.

But endorphins don't just make you feel good. They also help us to communicate. People who share endorphins rush into a group activity, like trust and a sense of intimacy afterward. It's a powerful neurobiological mechanism for forming friendships, even with people we don't know. Group exercises were able to harness the social benefits of synchronized movement.

For example, the higher your heart rate, the closer you feel to the people you are moving with, and adding music increases that effect. Synchronized breathing can also increase a sense of collective joy, as in a yoga class. We are born with brains capable of creating a sense of connection with others as ingrained as the feedback that comes from our hearts, lungs, and muscles. that's great! We humans can continue to feel and separate from each other for most of our lives, but through one small action – connecting in motion – we break the boundaries that separate us.

5. Trying a new activity can change your self-image

Every time you move your body, sensory receptors in your muscles, tendons, and joints send information to your brain about what's going on. That's why if you close your eyes and lift a hand, you can feel the change in position and know where your hand is. You don't need to watch what is happening.

The ability to feel your body's movements is called proprioception and is sometimes called the "sixth sense". It helps us move through space with ease and skill, and it plays a surprisingly important role in self-concept – how you think about who you are and how you imagine others see you.

When you participate in physical activity, your self-esteem is shaped moment by moment by the quality of your movement.

When you move gracefully, your brain feels the elasticity of your limbs and the fluidity of your steps and realizes, "I am grateful."

When you move heavily, your brain encodes an explosive muscle contraction, feels the speed of action, and understands, "I am powerful." If there's a voice in your head that says, "You're too old, too clumsy, too big, too broken, too weak," the sense of movement can provide a compelling counter-argument.

Physical performance changes how you feel and what you are capable of, and its impact should not be underestimated. A woman I spoke with shared a story of falling into a deep depression in her early twenties and trying to kill herself. The day he was to graduate, he went to the gym to do his last workout. He banked 180 pounds, a personal best. As he lowered the bar, he realized he didn't want to die. Instead, he recalls, "I wanted to see how strong I would become." Five years later, he can lift 300 pounds.

Of course, we were born to exercise and the effects of exercise on our mental and social health are enormous. So why not start the new year off right and bring more movement into your life? It will undoubtedly make you feel better and happier and have better social relationships.

Here are some resources I recommend

A Stud's Physique is the fitness regimen for people who aspire for higher. It's the ultimate primer in both simple and advanced techniques. Get this if you want to lose weight and look great or become strong and jacked.

Heavy Club Training is a hidden gem that teaches you lessons on unique training equipment and physiology taught by a doctor and Olympic gold medalist.

About Nootropics is the #1 supplement and herbal resource for information on both legal and less-than-legal substances. We highly recommend their NEUROHACKING 101 material here.

Health, Weight & Wellness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

How to Change Your Mindset about Fitness, Food & Diet

This is a comprehensive guide on how to change your mindset about fitness, food, and diet.

The mind is important. The way you think about health and nutrition will completely change your success in reaching your healthy eating goals. Experts generally agree that mindset is one of the biggest factors in weight loss and healthy eating habits. It can help or hurt your health goals.

Your Thinking Can Harm Your Eating Habits

If you want to change your eating habits, you need to look at your current mindset. If your mindset is that you want a quick fix and follow an unrealistic diet, then you want to get rid of that idea ASAP. While many people want a quick fix, fad diets that promise dramatic weight loss in a very short period are often (and mostly) simply unsustainable.

The ultimate goal is to change your mindset and think of your diet as a lifestyle changes that you can maintain long-term for better overall health. You should consider your diet as a temporary change, and if it becomes too difficult, immediately revert to your old eating habits.

The mindset you need to change your eating habits

So if one of your biggest health goals for 2020 is to change your eating habits, we have our challenge for you.

Throw out the term “diet” and start thinking about your current food situation from a different angle.

Think of changing your eating habits as a complete lifestyle change, and remember that slow and steady wins the race. You don't have to cut all sources of sugar overnight – small, consistent changes will help you reach your ultimate goal.

5 Mindsets To Change Your Eating Habits Starting Today

Let's take a look at five tricks you can use instantly to change your eating habits and help you feel better than ever.

1. Free yourself from guilt

Say goodbye to guilt about healthy eating. There's simply no room for it, and there's certainly no room for punishing yourself if you don't meet your healthy eating goals. Stop feeling guilty, show yourself some grace, and if you get out of the way, pick up where you left off.

This shift in thinking can help reduce the overwhelming pressure we often feel when choosing foods.

2. Think about what you can have, not what you can't

This is a huge healthy food trap that people fall into. It's easy to think of all the foods you can't eat and get completely exhausted. The magic happens when you change your mindset a little bit. New Year without dairy? Instead of thinking about all the foods, you can't eat, think about all the delicious dairy-free foods you can eat. This is an incredibly powerful mindset shift that can completely change the way you think about healthy eating.

3. Healthy eating is a form of self-care

Here's another big shift in thinking that can be challenging at first, but rewarding. When we overeat as a punishment, we shouldn't look at food as a reward or exercise. Both healthy eating and exercise are forms of self-care, so we need to rethink the way we think about it. Consider rewarding yourself with a bowl of ice cream when you reach a goal or pushing yourself to run the extra mile after eating a bag of chips. Just remove all kinds of rewards and punishments for talking about food and exercise.

Instead, think about changing your eating habits for the better as a form of self-care. So instead of treating fake foodsas your "reward," reward yourself with nutritious meals and snacks every day.

4. Be realistic

Easily get involved in your healthy eating goals and want to change your eating habits right away. But radically changing everything in this second can take a lot of effort and leave you very frustrated.

Write down your healthy eating goals and then make a plan to achieve them. By no means should you eliminate gluten, dairy, and sugar and eat more plant-based foods at once. Instead, change your mindset and focus on a healthy eating goal each week until your eating habits get where you want them to be.

5. Eat one meal at a time

When you change your eating habits, things can quickly become overwhelming. But if you change your mindset a bit and focus on just one meal at a time, everything will be much easier to manage.

So throw away the idea that you have to make a menu and prepare food for the whole week. Plan another meal instead. This will completely change your eating habits and make things much more doable.

Change Your Mindset, Change Your Health

If you want to change the way you think about healthy eating, you may need to change your lens a bit. A healthy diet shouldn't be difficult, burdensome, or unattainable. By changing your mindset, you will find that healthy eating is easier, more attainable, and possible in the long run. Try these tricks to seriously change your mindset and take your eating habits to the next level this year.

In modern society, we are constantly bombarded with images of thin, muscular, and fit people to promote the concept of fitness. Marketers try to sell consumers the dream that their lives could be better if everyone looked like a fitness model.

But here's a little secret about the models you see in magazines or the muscular actors in hit movies: they don't always look like that. Yes, some of them are in good condition all year round. However, just as bodybuilders train and diet to prepare for competition, most fitness models and actors train and follow a diet plan to improve their appearance before a photo or video shoot.

Haven't you noticed that part of the human condition seems to be that even when we exercise regularly and make smart food choices, we're never 100% satisfied with how we look? We can be our own worst critics. No matter how we look, we have thoughts like: I can lose a few more pounds, I need to gain more muscle, or I want to gain a six-pack.

There's nothing wrong with exercising for aesthetics, but if that's the only reason you exercise, chances are you'll never be satisfied with the results.

Skill vs Appearance

A state of physical fitness and health, is the ability of an organism to survive and reproduce in a given environment and to be suitable for a given role or task”.

The Merriam-Webster dictionary definition of fitness is: "The quality or state of fitness. The ability of an organism to survive and pass on its genotype to reproductive offspring compared to competing organisms."

What is missing from these definitions? You see, most people see a change in appearance as the main motivation for starting and continuing a fitness program. But fitness isn't about looks, it's about improving your ability to live life to the fullest. Instead of punishing yourself for not taking care of your appearance, follow these tips and change your mindset by finding more important reasons to exercise.


7 Ways to Change Your Mindset About Fitness

Achieve and maintain health. The risk of developing some common diseases such as primary diabetes, high blood pressure, obesity, heart disease, and even dementia is much higher in people who do little or no exercise. In addition to minimal exercise, unhealthy behaviors such as eating high-calorie foods with little or no nutritional value, poor hydration, or lack of sleep can increase the risk of developing this disease. Health care is very expensive. It's better to spend your time and money exercising now to stay healthy than waiting until the disease develops, which will be expensive to treat and greatly reduce your quality of life.

Combine social time with exercise time (or vice versa). A busy schedule filled with demands from work or home or both leaves little time for fitness and strong social life. Fitness enthusiasts of all ages try to combine exercise time with social activities such as participating in the steeplechase, hashing (best described as hanging out at a drinking club), or playing in adult sports leagues such as Ultimate Frisbee, basketball, softball, or rugby. . Fitness can increase your ability to participate in your favorite activities with friends, or you can find a new favorite activity.

Improve your ability to enjoy your favorite sports. If you've ever participated in an adult sports competition, do you want to play to get fit or want to get fit for your favorite sport? There's nothing wrong with doing most of your training in a recreational basketball league, but making time for regular strength and metabolic conditioning training can help you get in shape so you have the energy and stamina to reach your goals. goals. It is better to play when there is a risk of injury. Training is much more fun and if you take time between races or seasons to prepare properly, you may be at less risk of injury.

Boost your confidence. Those of you who travel a lot know that it can be physically demanding carrying your luggage when you are moving quickly through the airport, and it is difficult to put your belongings in the overhead compartment when you are on a plane.

For those closer to home, performing physically demanding tasks such as mowing the lawn, caring for young children or elderly relatives, keeping the house clean, and preparing healthy meals at home can be a challenge. Strength training can help improve your overall energy level so you can tick off your to-do list instead of being absent.

Be a role model for your children. If you have young children, you probably spend a lot of time in parks and playgrounds. If your children are a little older and play sports regularly, you will often find yourself at different training and competition venues. Instead of sitting on the couch checking your social media or answering emails, turn off the phone and enjoy interacting with your kids and playing. Children are bundles of energy and keeping up with them can be a challenge.

However, regular exercise can help you build strength, energy, and the physical capacity to keep up with your children. When your kids play sports, you have the opportunity to practice healthy behavior by walking around the countryside or just watching. While it's true that standing or walking might not get you in shape for your next Ironman triathlon, even a little activity can help you burn more calories than biking.

Talk to your kids about the health benefits of exercise. When you play together, tell your kids that you're active because you want to be healthy, not because you're not happy with the way you look. Teaching children to enjoy fitness for its health benefits can help them achieve and maintain good health in later years.

Consider all the other benefits of exercise. By focusing on the many other results that exercise brings, you can change your mindset by learning to love your body instead of constantly judging how you look and blaming yourself for not feeling it. In a way, use the definitions above and exercise to improve your fitness so that you have the energy and physical capacity to do all the things you want to do in life.

5 Reasons Why Diets Don't Work

The answer is quite simple if you think about it. Most diets focus on weight loss, which is not sustainable for your body. This goes against thousands of years of evolution and our ingrained survival mechanism. When we restrict what we eat and create constant hunger, our bodies respond by producing hormones designed to make us eat and taste better. While these signals from our body can be temporarily ignored, they cannot be ignored forever. Here are some reasons:

1. Universal access

Everyone has a unique background, body chemistry, and overall health goal. Therefore, the strict approach described in most diets may work for some and not others. While part of a meal plan can work for most people, everyone should adapt their meal plan to their own goals and needs.

2. Most diets are designed to be temporary

Diets, by definition, are temporary eating plans. Most of them are designed to achieve short-term weight loss. A diet can help you lose weight at first, but most people regain it within 1-5 years (and longer). It's all too easy to see that a short-term diet approach doesn't mean long-term sustainability.

3. They can damage your relationship with food

Diets that are too restrictive can deprive you of the pleasure of eating delicious foods. Instead of focusing on getting the right nutrients for your body, you obsess over counting calories and macros. You wonder how many points a food has, or you choke on yet another "green smoothie". Dieting can rob your body and mind of the satisfaction of eating real food.

4. Focus on weight loss over health

Let's face it, most people diet to lose weight. It looks "skinny". To match the "ideal" body type. The problem is, you can be thin and still not be healthy. Depending on your body type and genetics, you may not have an ideal BMI. By just focusing on weight loss, you could be depriving your body of the proper nutrients it needs to grow and stay healthy.

5. People don't work out the "why."

This should probably be number one because this is probably the most important point. Dieters only focus on the result: weight loss. But the missing aspect of most diets is why you want or need to lose weight.

Most diets don't answer these important questions:

5 Ways to Change Your Mindset About Diet

Now that we've covered some aspects of why diets don't work, let's take a look at some ways to transition from a short-term approach to a long-term diet to healthy eating.

1. Clearly state your goals and why

So you want to lose weight - that's great. But why do you want to lose weight? Do you consider yourself obese and want to reduce your risk of developing prediabetes? Do you want to be more active with your kids? Do you just want to feel better and more confident?

Defining why is important for establishing and adhering to a long-term healthy eating approach. If you hit an obstacle or fall along the way, it will keep you moving and give you something to support you - which is inevitable.

2. Focus on health

To promote healthy eating, it is important to focus on health and not weight loss. Weight loss is a short-term goal. Overall health is a long-term approach you should take to achieve this goal. If you think your health is something you'll have to deal with for the rest of your life, you can ditch the yo-yo diet and focus on a more practical, long-term healthy eating plan.

3. Make long-term decisions

Long-term nutrition is a complete mindset shift compared to a regular diet. Most diets focus on restricting what you eat for a short period. Why not focus on what will help you achieve optimal health for the rest of your life? By using this mindset, you can determine what is sustainable for you.

By making long-term decisions, you can avoid the "restrictive" feeling of most diets. You can learn what works for you and become more intuitive about your body's needs and wants.

This will help you put things into perspective and build long-term habits that will form the foundation for achieving your health goals.

Another mindset shift to take is to forget about the term "failure" when it comes to healthy eating. If you focus on your overall long-term health, as mentioned in number two above, you can accept failure or the occasional disappointment. You can enjoy a birthday or holiday party knowing that dessert won't spoil your "diet".

Just knowing that the occasional indulgence fits into your long-term health plan creates a more positive mindset. Any guilt over food choices should be temporary. You can always make better decisions tomorrow – decisions that support your long-term health goals. Forget all the bad choices and move on.

4. Adjust and restart

In the long run, you need to figure out what works for you and what doesn't and adapt accordingly. Changes in health, living conditions, aging, etc. can change and shape your overall health goals. Limiting certain foods may not help you, and you may want to add them occasionally. You need to constantly review your goals and actions to see if they align. If not, adjust and recalibrate.

Here are some resources I recommend

A Stud's Physique is the fitness regimen for people who aspire for higher. It's the ultimate primer in both simple and advanced techniques. Get this if you want to lose weight and look great or become strong and jacked.

Heavy Club Training is a hidden gem that teaches you lessons on unique training equipment and physiology taught by a doctor and Olympic gold medalist.

About Nootropics is the #1 supplement and herbal resource for information on both legal and less-than-legal substances. We highly recommend their NEUROHACKING 101 material here.

Health, Weight & Wellness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

How To Create A Fitness Mindset

Let's go over some key aspects on how to create a fitness mindset.

You need a solid plan to create a healthy weight loss regimen. If you have achievable weight loss goals, including your diet and fitness, you and your doctor can come up with a strategy to achieve them.

Make sure you stay in the right mindset. Remember that there is no such thing as "good" or "bad" food, and it's important to separate your emotions from your eating habits.

The right mindset for weight loss is one where you slow down to enjoy your food, find an exercise you love, and patiently work towards your goals. If you work on your weight loss with a good mindset, you will see results over time.

Getting fit and healthy is one of the most common decisions people make. While it's great that people want to make these changes, there are a few steps you need to take to make this solution work. Instead of thinking of it as one big goal, break your plan down into individual parts. The first thing you need to focus on is a fitness mindset for success.

Your mindset is about your attitude. Your mental state plays an important role in fitness. Without the right mindset, it will be difficult for you to maintain your health and fitness journey. Develop your fitness mindset now so you can get through tough times and stay grounded when initial motivation starts to wane.


3 Tips to Create A Fitness Mindset

Here are 3 ways to ensure you have the right fitness mindset to become a healthier version of yourself.

1. Do you know why?

Don't make this year another year where you say you will but don't. Make this your year, and that means choosing to commit to staying committed. It's easy to get discouraged when things get tough or when it's taking longer than expected, but that's why you have to have the attitude to move on when things get tough.

So if you're determined to be healthier, you know why. Your reason determines why you want to make these changes, and this is something to remember every time you think about quitting. This is what sets you up for success. If you don't know what your motives are, ask yourself why are you doing this?!

Maybe you want to get in shape, gain more energy, lose weight, gain muscle, and get stronger.

When you face obstacles and setbacks, keep coming back to your cause. Remember when you want to stop and give up. It gives you a renewed sense of determination and motivation. So you can continue with the fitness mindset for success.

2. Set your goals

Now that you know why and are in the right mindset, set your goals. Saying things like "I want to lose weight" is not enough. It is very general and broad and does not provide guidance. You need to set smart goals and be more specific when naming your goals. One trick is to follow the SMART principle, which is Specific, Measurable, Achievable, Realistic, and Temporary.

Once you've done that, write your goal down on a piece of paper or stick it with masking tape and stick it somewhere you'll see it every day. For example, on your desk or door. Also, put it in the places where you have the most problems. If food is your downfall, put it in the fridge so you can see it whenever you're tempted.

3. Find a support group

Remember, you don't have to do this alone. Find a support group that understands your mission and can help you achieve it. They will also hold you accountable. Find a sports/club partner. It can make your exercise more fun and social. If you're a group fitness fan, your class can be your workout companion. If you like to run, you don't have to be alone. Try to find some local running groups in your area to join. You'll also be less tempted to skip your Sunday morning run if you know you'll let others down.

But it doesn't end there. Your support group can even expand into an online community. There are many fitness programs, Facebook or Twitter groups, and other social networks. Enjoy.

For example, there are member pages on various social media platforms where members can post and share tips and earnings. Even if you encounter an obstacle, it's great to turn to your support group for encouragement and advice. It can truly transform your journey to wellness. So the first step to getting in shape is to train your mind first. Get into the right mindset about fitness early on to improve your progress towards your goals. Without the right mindset, you automatically reduce your chances of success.

Here are some resources I recommend

A Stud's Physique is the fitness regimen for people who aspire for higher. It's the ultimate primer in both simple and advanced techniques. Get this if you want to lose weight and look great or become strong and jacked.

Heavy Club Training is a hidden gem that teaches you lessons on unique training equipment and physiology taught by a doctor and Olympic gold medalist.

About Nootropics is the #1 supplement and herbal resource for information on both legal and less-than-legal substances. We highly recommend their NEUROHACKING 101 material here.

Health, Weight & Wellness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

How Can I Get in the Mindset to Lose Weight?

Let's go over tips and tricks that help people get in the mindset to lose weight.

Your mindset is the key to achieving lasting change. In the short term, you can motivate yourself to exercise and eat healthier for a few weeks. However, without the right weight loss mindset, you can fall back into unhealthy habits. To make lasting changes, you need to create a plan to change the way you think about weight loss.

8 Tips to Get in the Mindset to Lose Weight

Here are eight tips for focusing on your weight loss goals and seeing results:

1. Set Nutrition and Fitness Goals

Having a clear set of achievable goals can help you get in the right mindset about losing weight. If you have a positive growth mindset and believe that you will eventually achieve what you want, then you can create goals and achieve them. Starting with goals gives you a clear idea of what you want to achieve.

Think beyond "I want to lose 10 pounds" and work on a series of goals within your control, such as:

2. Food is not a reward

For many of us, food is an emotional reward and an inspiration. It's so easy to grab your favorite comfort food after a long day or reward yourself with a snack for your hard work. Breaking the “food = reward” association is key to changing your mindset about weight loss. Once you train yourself to feel satisfied by consistently achieving your goals, it becomes easier to break the habit of rewarding or comforting yourself with food.

3. Don't divide food into "bad" and "good"

Likewise, it's never a good idea to give up on yourself when you're changing your mindset and losing weight. Avoid grouping foods into "bad" or "good" categories. While some foods are certainly worse for your health than others, try to separate your emotions from your healthy choices. Also, it's okay to enjoy your favorite foods in moderation, no matter how "bad" you feel. Life is all about finding balance, so don't deprive yourself of the foods you love now and then!

4. Stop eating before you are full

We often eat in a hurry. If you want to lose weight, slow down and take the time to enjoy your food. If you take time to eat, you are less likely to overeat. People tend to overeat for various social or cultural reasons, but the best way to combat overeating is to stop eating before you feel full. If you wait until you're full before eating, you'll feel full if you've digested the entire meal.


5. Improve your discipline

Self-discipline is important to developing the right mindset for weight loss. You will often have to say "no" to other people during this process. Whether you're spending a night at the club with your family or avoiding donuts at the office, it takes some discipline to make these tough decisions.

One of the ways to smooth the way and increase self-discipline is to eliminate temptation. If you often stop by your favorite fast food restaurant on your way home from work, consider taking a different route home so you aren't tempted to stop for a bite to eat.

6. Take time to improve

Patience is the key to a good weight loss mindset. It can be incredibly tempting to weigh yourself every morning, but if it's holding you back due to natural fluctuations, you might want to stick to weekly weigh-ins. However, if you decide to track your progress, consider a longer time frame for achieving your goals. Real life and human biology can often get in the way of our weight loss goals, and part of the right weight loss mindset is accepting the fact that it takes time.

7. Keep moving

If you're serious about losing weight, any form of exercise is important. While you can't ditch an unhealthy diet, staying active will not only help you get in the right mindset to lose weight, but it will also cut down on the time it takes. Talk to your doctor or healthcare professional about an exercise program that's right for you, and be sure to include aerobic exercise (such as dancing, running, and swimming) and strength training for the best results.

8. Keep a weight loss journal

If you want to motivate yourself to get into the right mindset to lose weight, a weight loss journal can help. There will be days or even weeks when going to the gym is impossible or you just can't get rid of junk food cravings. Even worse, it's family gatherings and social interactions that slow down your weight loss. Keeping honest records in a weight loss journal not only allows you to review all your hard work on bad days but also allows you to recognize patterns over time and adjust your strategy as needed.

Here are some resources I recommend

A Stud's Physique is the fitness regimen for people who aspire for higher. It's the ultimate primer in both simple and advanced techniques. Get this if you want to lose weight and look great or become strong and jacked.

Heavy Club Training is a hidden gem that teaches you lessons on unique training equipment and physiology taught by a doctor and Olympic gold medalist.

About Nootropics is the #1 supplement and herbal resource for information on both legal and less-than-legal substances. We highly recommend their NEUROHACKING 101 material here.

Health, Weight & Wellness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

Why Mindset is Important in Fitness

It's important that you understand why mindset is important in fitness.

The right mindset is important for success in any field. How many goals in life would you achieve if you didn't believe you could achieve them? The same goes for achieving your health and fitness goals. If you don't have a "can do" mentality, you will likely give up before you reach your goals. Even if you don't throw in the towel, you'll likely be disappointed if you don't see your body fat percentage drop or your fitness level rise.

Mindset is a powerful force for change.

Not convinced? Here's a study that might change your mind. Researchers divided a group of 84 handmaidens into two groups. Each group performed a similar amount of hotel cleaning over 4 weeks. The researchers told the group that what they were doing qualifies as exercise and that they met the recommended exercise guidelines (and burned a lot of calories) just by doing what they were doing. The other group heard nothing. None of the groups consciously changed their eating or exercise habits outside of work. However, the group that believed they were "exercising" at work reaped the benefits of exercise. They lost weight and fat and their blood pressure went down. How about the soul?

Do You Have The Spirit Of A Champion?

The most successful athletes and bodybuilders have mastered the art of thinking. Having a "championship spirit" drives athletes to play their sport and reinforces the belief that they can win. Some coaches even believe that mental strength is more important to athletic success than talent and talent. Most coaches know that the most talented athlete is not always the one who wins. Most of them are athletes with a winning mindset. A positive mindset and belief in your abilities can help you achieve your fitness goals. This is true whether your goal is to get stronger, lose body fat, build stamina, or improve your overall health. Raw talent is like 'potential energy, it has no effect until you activate it.

Why Mindset is Important in Fitness

What is your mindset?

Bad thought: “I was always weak and bad at sports. There is no way to lift heavy weights and change your body composition. I am overweight/old/weak/unhealthy.

The Right Mindset

Mindset is the secret cog in the machine that’s so small most people take it for granted. Remove it, however, and the machine stops working. Going through the exercises and routines you will find in later chapters will be in vain if you haven’t developed the mindset necessary to play the long-term game. We desire long-term. Skip this chapter and you’ve agreed to become one of the 95%+ of individuals who never pull through a New Year’s resolution.

The gap between who you are and who you desire to originate from your thinking. Once you start to alter your mentality, you will instantly start to modify your behavior.

7 Attitudes to Enhance Your Mindset

To achieve anything great, you have to be able to trust yourself and believe in your potential. Success is not something that just happens but something you create. You have to have the confidence to eliminate any negative voices in your thoughts. Don't give up on the things you believe in and most importantly, don't give up on yourself.

Knowing what you want and wanting yourself to attain it are two different things. When you know your objectives, they inspire you. Remember, if it doesn't challenge you, it won't change you. Set big objectives and don't quit until you attain them.

There's a delicate line between going ahead and remaining stagnant. The most successful individuals do everything they can to go ahead, but they also have the patience to wait and observe. Those who are impatient tend to miss out on tremendous possibilities. Sometimes you have to wait for the proper item.

Doing anything great involves bravery, yet fear always has a way of showing up. Bravery does not imply being fearless; having the courage and exhibiting courage involves addressing your anxieties, declaring "I am terrified and I am pushing ahead nonetheless." Courage is like a muscle you can grow with usage.

One of the biggest setbacks that may happen is losing focus and allowing procrastination to sneak in. Important as it is, it's challenging to be focused and disciplined. The greatest strategy is to be in the here and now and focus on everything going on at this precise instant. Distraction costs time and procrastination hinder you from going ahead. Discipline is the bridge between objectives and achievement, and an attitude of concentration develops that bridge.

Choosing to be optimistic and having a good attitude can influence a lot about your life. If you put your mind to positive it may go a long way. Be positive, not passive. Instead of giving yourself reasons why you can't or shouldn't, offer yourself reasons why you can and permission to go for it. Happiness doesn't come from surroundings but always from inside.

Just because you are suffering, it doesn't imply you're not learning. Every failure has something to teach you, and everything you learn helps you improve. If you are hesitant to learn, no one can assist you; if you are determined to learn, no one can stop you.

Every great achievement needs some form of effort, and good things truly do come to those that work hard and battle to pursue the goals and ambitions they believe in. To radically change your life, you have to change yourself. Start establishing your new mentality today—think the ideas that will help you go toward your objectives right now.

5 Mantras for Healthy Living

You don’t have to meditate or repeat sections in this post to achieve the mentality required. All you need is to remember the following 5 mantras for healthy living. Follow them and exercising and eating healthy won’t seem like an uphill battle. Rather, it will become second nature to you. Without further ado, here they are:

1. Being Active Is Not A Chore, It’s A Lifestyle.

Therefore, it’s best to systematize physical activity into your life. Seamlessly incorporate activities into your schedule that can count as exercise; take the stairs next time you’re in between floors instead of opting for the elevator or simply replace your car with a bike when traveling shorter distances. These routine actions add up in the wider picture and help keep you fit. Make these adjustments into minor tasks you have to face every day. Like usual, start small and build your way up with it.

2. Set Objectives And Keep Track Of Your Progress.

Bring out a pen and paper and do it the old way if that’s your thing. Or, if you’re part of the few that stay up to date with gadgets (I can’t be bothered) you can download the latest fitness tracker app on your phone (your kids should know which is best) Remember; be practical and realistic with your goals. Analyze the logs of your fitness journey and constantly engage in self-auditing.

3. Remind Yourself Why You’re Striving For A More Active Lifestyle.

If your resolve is flagging, remind yourself why you started in the first place. Remember that breakthrough moment when you declared, “Enough!” This will keep you on the correct road. Also, if you ever feel down, want to quit, or take an unjustified ‘day off, simply make some mental notes of the tiny triumphs you’ve had up to this point. They’ll get you going again, promise.

4. Have Fun, Like What You Do, And Do It With Others.

Let’s face it, in the long term, no one can put up with a routine they despise. Instead of dragging yourself to the gym every day, choose an activity that you like and do it. Embrace it and seek individuals who share your enthusiasm. Having people join you on your workout regimen may help develop strong ties and make exercise something you look forward to every day. It’s the key element for enduring behaviors.

5. Follow a timetable.

This is vital for people who want to see actual outcomes (lifting an “x” amount of lbs., running “x” miles in distance, etc.). It doesn’t matter at what time you choose to exercise, where, or when. What’s important is that you control when you do it. You can only grow what you control. So, make a timetable and stay to it. This will turn exercise into a priority in your life, one that will be hard to shake off when ‘life’ happens or when people or events try to keep you from it.

What's Holding You Back?

When it comes to exercise and physical activities, there is a marked reluctance among the population to pick up a daily activity.


What Causes You to Hold Yourself Back

Self-efficacy is a key concern when it comes to taking up an activity. We frequently feel unconfident when it comes to our capacity to accomplish and finish undertakings. As we get older, we lose our confidence, notably if the activity is a new one. This stems from a preconceived concept that we are not fit anymore, our bodies are not as capable, and we will make fools of ourselves. Contrarily, the longer we sit in one spot, the more this anxiety will build. The only way to get rid of this dread is to get up and begin moving.

Another concern that emerges from the idea that humans are intrinsically unsuited is a dread of damage. As we get older, we become scared that we may fall or be wounded. Again, a sedentary lifestyle will further reinforce this notion since we will get more scared as time passes. The only way to quit being terrified is to undertake the action oneself.

Older persons are frequently embarrassed by the physical changes going place in their bodies, including views of beauty and self-worth. This presents complications as people may feel afraid to venture out and 'risk' being seen by others while exercising.

Sitting around in one spot also causes us to acquire inertia. We feel lethargic and can't be bothered to devote energy to an activity. This creates a loss of determination and a low drive to exercise. As older individuals, we are also adapting to more substantial life changes. Many of us may be retiring, we may have children living far away from home, loved ones deceased, and vulnerable family members who are older than us and require our care. These shifts may lead to emotions of despair, which take away from our motivation to do any exertions.

Health difficulties include chronic diseases, inflammation, joint discomfort, and disability become prevalent obstacles that impede elderly individuals from exercising. We grow more terrified of additional damage and hospitalization, agony, or just believing that we can't take up any more activity. Again, this is a misunderstanding since sitting around will simply make our muscles tighter.

Folks may be juggling a lot of work. They may be babysitting their grandkids, volunteering, or being engaged in other activities, making them assume that they can't be bothered to exercise.

A segment of the elderly population may not know how to exercise without training and coaching. There's also a fallacy that exercise needs to be really hard and demanding to amount to anything, and this idea hinders individuals from taking up any activity. Some older persons consider that a lack of social and family support is a big barrier stopping them from exercising. It is human nature to crave assistance when starting up anything new and it may be intimidating if there is none. If you have younger people in the family, try to involve them positively in your pick-up activities.

Finally, many individuals mistakenly assume that exercising is costly and needs a lot of sophisticated equipment, which is another fallacy. All you need is several minutes of each day and some space. The odd thing is that exercise may improve and reverse all these disorders, and it can increase your spirits and make you healthy and happy. So, don't allow these beliefs to impede you from becoming a better version of yourself. Consult a doctor before you begin to take up an activity that is good for your age and physical levels, and get started!

Growth vs Fixed Mindset

Growth Mindset: "I'm not as strong as I should be or as young as I used to be, but with focus and determination I can get stronger and healthier." This way of thinking is the growth mindset. People with a growth mindset embrace challenges and see obstacles as something to overcome.

In contrast, people with a "fixed" mindset believe that some lucky people are born with strength and athleticism, and you either have them or you don't. People with fixed mindsets need to change their mindsets to be successful at almost anything.

Setting Goals & Visualization

Setting short-term and long-term goals is undoubtedly the key to achieving your fitness goals, but your goals should be specific and written down. Then you have to break them down into smaller steps that eventually lead to a bigger goal. You can't get anywhere without a map. You should then document your progress by keeping a journal. But even that is not enough for success.  You must visualize the goals you have set for yourself. Why is visualization so important? Visualization reprograms your mind to help you achieve your goals.

How to use the power of visualization? Take a few minutes before each workout and see yourself strong and with the body composition you want. Then focus on what you will be doing during your current workout to get closer to that goal. Visualize yourself lifting a challenging weight with confidence. Use as many senses as possible to make your viewing sessions "real". Hear the metal clang as the dumbbells hit the floor. Feel the heat your body generates as you perform the final squat. Make the vision as vivid as possible. If you do this consistently, you will reprogram your subconscious mind and acquire an "I can do this" mentality.

Immerse Yourself In Fitness Culture

Surround yourself with people who are striving to achieve the same goals as you. Share your thoughts and progress on fitness forums. Read other people's posts and learn from them. Encourage others who are trying to get in shape. You will learn all about the fitness industry, the science of fitness and bodybuilding, and the importance of proper nutrition.  The more you learn and the more support you give and receive from others, the stronger and more positive your mindset will become. It also keeps you motivated.

You have more control over your mind than you think. If you don't have a positive attitude or don't believe you can achieve your fitness goals, use these tips to change your limiting beliefs. Fitness success is as much a mental process as it is physical. You have more power and control over your body than you think!

Mind And Body Connection

It's no surprise that the more you help your body, the more you help your mind. Physical activity increases the oxygen supply to the brain. It also increases the number of endorphins, the “feel-good” chemicals in your brain. For this reason, it's not surprising that physically fit people also tend to enjoy higher levels of mental agility. Engaging in vigorous physical activity can help you fight depression and have a more positive outlook on life. It's also a great way to beat stress, which can wear you down mentally and physically.

Mental exercise is equally beneficial. According to a study published in the Proceedings of the National Academy of Sciences, certain memory training exercises can increase "fluid intelligence," the ability to think and solve new problems. While exercise is good for the brain and body, so is meditation. Meditation in combination with other methods is an alternative way to treat depression. By calming your mind, you can solve problems more calmly.

Benefits of Mindset Conditioning

When you fall asleep after a long day, your body starts to relax. But the mind does not always follow. Visualization can help. You can often achieve relaxation through imagery, the process of visualizing a peaceful scene or place. This exercise can reduce tension in your body and mind by stimulating neurons in the less dominant part of the brain. The least dominant part of your brain is the area that controls feelings of confidence and optimism. When you think about something other than your everyday concerns, you increase activity in the neural structures in that part of your brain. Finally, visualization can improve your emotional well-being and calm you down mentally.

Be Mentally Prepared

Maintaining mental fitness isn't as difficult as training for a marathon, but it's a good analogy. You can try the following methods to improve your mental health:

Stop Multitasking

You might think that multitasking lets you do more things at once, but it creates more problems than it solves. Focusing on one task at a time improves your concentration and increases productivity.

Be Positive About Yourself

Positive affirmations are a way to increase mental abilities.

Self-talk involves strengthening neural pathways to increase your self-esteem, well-being, and satisfaction. To get started, make a list of your good qualities. Remember that you don't have to be perfect. Set goals for what you want to improve on and start small to avoid overwhelming yourself.

Try Something Else

New experiences can also put you on the path to mental fitness. You can incorporate new approaches into your daily life in several ways:

According to the Alzheimer's Association, research shows that keeping the brain active increases its vitality. Doing new things in new ways seems to help maintain brain cells and connections. It can even generate new brain cells. Breaking your routine can help your brain health.

Play Games

Games that test your thinking and other parts of your brain are fun ways to keep your mind sharp. Consider these games:

Games are a great way to build brain muscle. In addition to video games, try a game that uses:

Learn More information

Reading is good for the brain. Even as you read this sentence, your brain processes each word and immediately remembers its meaning.

In addition to mechanics, reading helps you visualize the content on the pages in front of you and imagine what voices would sound like in written dialogue. This can also be a great relaxation technique. Reading is a great activity because it stimulates the imagination and engages different parts of the brain. There are numerous genres and types of reading. You are unlikely to run out of interesting things to read.


Mental preparation does not require a lot of time. Spending just a few minutes a day can help you feel better and think more clearly. Remember that relaxation and visualization are just as important in mental exercises as they are in more intense activities such as memory exercises or games. Try adding one or two activities at a time to your mental practice, such as:

Mental fitness is important for maintaining a healthy brain and body, especially as we age. There are different types of mental agility exercises and you don't have to go to the gym to do them. These include active ones such as learning a new song or playing a game, as well as relaxing ones such as relaxation and visualization exercises. Schedule a mental prep break on your calendar alongside your training schedule. Your mind and health are worth it.

Here are some resources I recommend

A Stud's Physique is the fitness regimen for people who aspire for higher. It's the ultimate primer in both simple and advanced techniques. Get this if you want to lose weight and look great or become strong and jacked.

Heavy Club Training is a hidden gem that teaches you lessons on unique training equipment and physiology taught by a doctor and Olympic gold medalist.

About Nootropics is the #1 supplement and herbal resource for information on both legal and less-than-legal substances. We highly recommend their NEUROHACKING 101 material here.

Health, Weight & Wellness Subliminal is an approved self-hypnosis track that we recommend to clients who have mental barriers causing them to struggle with their fitness goals.

We recommend this underrated ebook because it has plenty of health-conscious alcoholic and non-alcoholic drinks.

None of these resources listed here are affiliate links. We recommend these websites and products because we use them ourselves and recommend them to our clients.

20 Quick Tips to Lose Weight & Look Great

lus lose weight look great

General Tips

Stop eating as early in the day as possible. When you eat your last meal of the day long before bedtime, you will burn fat in your sleep.

Drink coffee on an empty stomach. Drinking coffee in a fasted state (1) boosts your energy and improves alertness, (2) curbs your appetite, and (3) works well as a pre-workout

Do fasted cardio. You burn fat most directly when you exercise in a fasted state.

You can't burn off fat if you keep eating. The longer you go without eating, the more fat you will burn. This means you should fast by skipping one meal a day and get rid of snacking entirely.

Stay hydrated. Sometimes you think you're hungry when you're actually thirsty. Make sure your urine is clear when you use the restroom. That way you know you're not dehydrated and you keep your belly full.

Chew gum. When you chew gum your stomach will churn because it expects food. Consider this churning to be auditory proof that your body is working to slim you down.

Prioritize sleep. The less sleep you get, the more cortisol you have. Cortisol causes stress and increases your appetite. The more sleep you get, the less cortisol you have. Plus you can't eat in your sleep.

Avoid stress. People gravitate to their kitchen when they feel stressed. Get rid of any stressors and occupy yourself with something that keeps you calm.

Plan your meals ahead. Prepare and take your foods with you if you know you won't have access to your dietary needs.

Fundamental Tips

Give yourself a calorie cap. You can search online for a calculator and give yourself a deficit of 500 to 1000 calories. Or you can multiply your desired weight by 10 (ex. 170lbs x 10 = 1,700 calories.)

Find a method that works for you. I've experimented with several dieting strategies over the years. My favorite is definitely the OMAD Carnivore diet.

Insulin is a chemical that stops the fat burning process. The higher your insulin, the longer it takes for your body to start burning fat again. Carbs trigger high insulin release. Protein and fats trigger a lower insulin release. This means you want to keep your carb intake low for efficient fat-loss.

Carbs are best eaten before bed. If you can't go without carbs, then you must only eat them at the end of your day. This way you burn fat during your waking hours. By eating carbs before bed, you'll be asleep by the time your appetite spikes. You also avoid brain fog caused by carbs.

Avoid your devil food. There are foods that will destroy your progress the moment it touches your tongue. Sure it's tempting at first, but you'll find that "one thing leads to another". Personally, these foods are pizza, buffalo wings, chips, alcohol, etc. Pay attention to the foods that make you lose your discipline.

Choose real foods over meal replacements. Meal shakes, protein bars, and most diet supplements are utter garbage. Real food tends to be more affordable than these processed products anyway.

Use diet supplements that ACTUALLY work. The only fat burning supplement I recommend is Red Burner. I've lost 12lbs in a month easily because it completely destroys bad appetites and cravings.

Misc. Tips

Fast an entire day, once a month. The benefits include (1) enhanced longevity, (2) decreased blood sugar, (3) improved heart health, and (4) cell recycling.

These two tips are featured on inertiawillhurtya.com, check out Alex Writer's blog here.

The best fat-loss meal at Chipotle. A salad bowl with a double serving of steak/chicken/babacoa/carnitas. For toppings get cheese, sour cream, and/or guacamole.

Keto Coffee at Starbucks. This is black coffee is "light" whipping cream. Although the calorie intake is sizeable (upwards of 600 calories) you only get 6 grams of carbs. Proper planning makes this feasible when your intention is to keep insulin levels low. The whipping cream also doesn't get you hooked on sweets like artificial sweetener does.

Check out A Stud's Physique. Get your fitness ebook that shows you how to lose weight, look great, get strong, and build muscle.

If you’re looking to lose weight and look great or get strong and build muscle, check out A Stud’s Physique for the easiest and simplest fitness ebook ever created.

Check out these articles:
– How to Build An Affordable Home Gym
– How to Fix an Uneven Chest
– Hugest Bodybuilding Mistakes
– How to Fix Lower Back Pain
– How to Fix Imbalanced Biceps

Why You Have To Be Your Own Doctor

be your own doctor

It took me two years to learn this simple life lesson. But there are still people who have yet to learn it. This is for them -

Back in 2016, I lived in a college dorm that had a campus gym very close by.

I'd been to the gym regularly for three weeks now as part of my program. When one day, in the middle of my leg workout, I hear something pop.

I felt like I was struck with a metal bat and my body instantly lost strength. Luckily, I somehow managed to rerack the weight.

But my back was fucking killing me. So I grabbed my stuff and walked back to the dorms in shame.

The next morning it got worse. I couldn't bend back and forth or side-to-side.

If someone were about to come up and punch me in the face, it'd hurt less to take the hit than it would to move out of the way.

The girls at the dorm told me to go to the doctor. I told them that I'm invincible and that I don't need a doctor.


The next day while they were out I went straight to the doctor.

This first visit he told me to get rest and the pain should go away. He was sure it was just muscle soreness.

... Right.

A week goes by and my back feels worse than before. Hell, I feel emasculated by how much it pains me to move.

This made it difficult to walk, lay down, stand up, or even sit down to take a shit.

The second visit to the doctor was at Kaiser. He determined that it was just muscle soreness and gave me medication for the pain.

For another month I lived with this discomfort. Sure the meds helped, but I still had trouble bending and moving.

Eventually I got used to the daily pain and nearly accepted it as a way of life.

I was a twenty-year-old guy with the mobility of an old man!

On my third visit, I finally had a doctor recommend something useful - physical therapy.

So I went to physical therapy.

When they called me in I was led to a private room to lay on a thin, blue bed.

Then in comes the nurse -

Smooth cocoa skin, long black hair, soft voice, luscious lips covered in dark red -

His name was Carlos.

Nice guy.

After a month of physical therapy nothing got better! Nothing these doctors recommended fixed my issue!

I lived with back pain every single day for two whole years until I figured out how to fix it myself.

The point of the story is this -

You have to be your own doctor.

Doctors aren’t doctors for you and me. They don’t give a damn about you.

They only care about the money lining their pockets and making their student loan payments.

Hell, asian families only push their kids to be doctors for the money and prestige. Helping people is hardly an afterthought.

So what should you do? You must take control of your own health.

You have to make it priority #1 because your health is no joke.

5 Real Ways to Take Better Care of Your Health

Eat a natural diet. If it doesn't come from the ground or an animal, it's not good for you. Natural foods will satiate you and make you feel good.

Processed foods won't satiate you and get you addicted to sugary foods. This addiction causes you to eat more processed foods, which wears down your digestive system more than natural foods ever will.

Get your weight under control. If you are morbidly obese or fat, it's your duty to get to a healthy weight. If you can't do it for yourself, do it for others.

There are people who want to see you live a long life and being fat leaves you open to thyroid issues, diabetes, and other diseases.

Exercise your body and keep active. Get into the gym or play sports. If you can't do that then go for a jog, take a hike, or get exercise equipment.

Whatever gets you trim and fit. Because when you're trim and fit, you are in better physical condition than 70% of people in the United States.

Research and fix your body's weaknesses. If parts of your body aren't working the way they're supposed to, or you experience regular discomfort, go the extra mile and do your research.

Most times you have a muscular imbalance that you need to fix. Do the work and get what's necessary to fix it yourself. No pill or injection will be able to fix that.

Strengthen and protect your body. Honor your body like the precious asset that it is. Make yourself a force to be reckoned with by adding muscle to your frame and learning self-defense.

Get serious and be your own doctor for your own personal health.

What happens if you don't become your own doctor.

The year is 2019, I'm at work in the middle of a sale when I suddenly get a phone call -

"Come to grandpa's! Something's happened-"

Turns out that my grandfather's stomach has been in pain for months. Just like me, he went to the doctor's office right away to get checked.

On his first visit, they told him he must've eaten something bad and that the pain would pass.

Weeks later he still had pain and it was getting worse.

On his second visit, they told him he must've gotten the stomach flu. So they did nothing.

As the weeks went on my grandfather started getting slower, he lost his appetite, and lost weight quickly.

One day his stomach was in excruciating pain. So my uncle took him back to the doctor.

On his third visit, it was the same run-around. The staff tried to shoo them out the door.

My uncle refused -

“No! He’s in pain! You guys help him! He’s been coming and you guys don’t do anything! I’m not leaving until you give him something!”

So they took him back in.

That's how they found out he had cancer.

He was going to die.

When I got to his room his senses were already leaving him.

He was laying in his bed. Barely alive.

His eyes were moving, but he couldn't see.
His mouth open, but he could hardly breathe.

Family gathered in the room.
Faces full of tears.

My grandfather's oldest brother was at his side. He held onto his arm to comfort him.

I showed no emotion. I kept a thick face as I watched my mother tend to her dying father.

Everyone said what they had to say before he left this world. And when everyone was finished the room got quiet.

All you could hear was the rattle.

Be Your Own Doctor Recap

No matter how many times I'd gone to see the doctor, they were no help.

I was in pain for two years.

No matter how many times my grandfather had gone to see the doctor, they were no help.

He was in pain until he died.

Now I'm sure there's a reason for all of this, but my message is the same -
You must make your health your priority.

Doctors have their responsibilities and you have yours. And even if they could help you, they can't save you.

The doctors didn't do anything to help my grandfather live.

But they did help him die.

Take it upon yourself to take care of your health and body.

It's your life and your body.
Nobody else's.
Protect it and honor it.

Until next time.

Your brother,

- Rich

12 Ways To Get A Studly Physique

Workout Length

Short workouts of three to five exercises (12 to 25 sets) are great for focus.

You drop the excuses and work harder when you only have time to kill a few exercises and sets.

This isn't always the case when you have a longer workout (6+ exercises totaling 25+ sets).

Longer workouts imply a lack of urgency and requires more sustainable energy. This causes your motivation to wane by the end of your session.

Ballistic Stretch

Ballistic stretches elongate your limbs repeatedly via a bouncing motion (example).

Stretching like this is convenient and immediately practical. When you ballistic stretch, you lengthen the muscle which helps release lactic acid.

This is useful during your rest period between sets. As someone who ballistic stretches will be able to push harder on their next set than if they hadn't.

Drink Your Water

Buy a gallon of water and aim to drink it all every day.

There's no need to carry it around wherever you go. Just keep one wherever you frequent.

Drinking water makes it easier to lose weight for a few reasons:

Replenish your body frequent enough that your urine is clear.

Avoid Weed & Alcohol

This is important if you're trying to lose weight.

If you cut and you smoke weed, the munchies will fuck you over.

If you cut and you drink, your inhibition drops and you'll end up eating.

Both substances also disrupt your REM sleep and can cause groggy hangovers the next day.

Despite what potheads say ("I feel more calm and in control, when I'm high"). These substances are meant to help you "lose control" and "let loose".

If there is ever time to use, it's on a bulk. These substances will make it easier for you to eat if you have a pipsqueak stomach.

However, there are obvious drawbacks and you're better off staying healthy and clean in the long-run.

Strength & Stimulation

I fell victim to the strength train. I'm one of the little guys in the gym who lifts heavy.

This was not the goal. I wanted to build muscle. But out of fear of getting fat again I adopted the belief that strength = muscle.

This is not the case.

You will end up strong but not big. Don't neglect stimulation.

To gain strength and size, simply work both at the same time.

Chest Tip: bench wide grip and do the double-take exercise.

Biceps Tip: use fat grips once a week.

Change Things Up

When you do the same exercise for too long you eventually plateau.

If you keep doing the same thing expecting different results, then you're shit out of luck.

Instead try out different exercises, rep ranges, or tweak your grip and hand placement.

Ex.) Instead of benching with "ring on ring", put your index finger on the ring instead.

A slight tweak can make a major difference.

And don't hesitate to change exercises because you don't want to lose your strength gains. Mixing things up will help stimulate parts of your body you didn't realize were being neglected.

You'll find that a change of pace leaves you stronger when you return to your preferred lifts.

Workout to Music

Exercise is easily the greatest emotional outlet when accompanied with music.

All of your emotions will rise to the surface in the form of grit, power and sweat.

I make sure to pack my earbuds in my bag whenever I want an intense, cathartic workout.

Have Your Warcries

Have a mantra that gets you focused on the weights.

When I started strength training I'd tell myself-

"Three, I'm good. Four, I'm great. Five, I'm God."

And you can be damn sure I aimed for God status every time. Other personal mantras include-

"Just bring it down. Then push it up." and "I'M NOT DONE YET!"

Of course keep it all to yourself.

Nobody likes those psychos who talk, sing, or shout to themselves in the gym.

Warm-Up With Activation Exercises

Grab a plate in each hand and perform a few sets of slow standing shrugs to warm-up your upper back muscles.

With a warm upper back you have more control performing upper body exercises. This is most obvious on the bench press.

For your lower body, do sumo deadlifts with low weight and high reps.

This will warm up your legs and glutes for increased lower body stimulation.

Use Supplements That Actually Work

The only fat burner I've ever used is Red Burner and I've been incredibly satisfied with it.

For the first ten days I didn't have any cravings or the urge to eat. Of course I still ate accordingly to my goal.

If you want to lose weight, I highly recommend Red Burner.

Stop Making Excuses

You only have one body and it's your job to take care of it. You know you can do better. And you know you're made for more.

But how is everyone going to know that when you look like a skinny twig or a fat slob?

Everyone starts somewhere. All you have to do is make the decision.

Do you know why fit people are treated with respect? Why "fit privilege" exists?

It's because anyone who looks at them can tell that they respect themselves. And they have the body to show for it.

Remember the first time you thought about starting? Imagine where you'd be if you started then!?

Have A Program That Works

I've tried plenty of mainstream exercise programs. P90x, 3x10, Insanity, Starting Strength, Stronglifts 5x5, etc.

Some were better than others. But none gave me what I wanted.

For a long time I felt like I was going in circles. And many times I just wanted to quit.

It wasn't until I took pieces from each program that I uncovered exactly what it takes to build a body naturally.

So I compiled all of these essentials to create A Stud's Physique. The entire program is squeezed into under 30 pages.

Everything is simple and easy to understand. You won't waste any more of your time trying to find the right information.

Whether you want to lose fat and get lean or build muscles and get jacked. It's all here.

Get your copy of A Stud’s Physique Today!

a studs physique book



7 Reasons Why You Should Lift Weights

Do your really need to know why you should lift weights?

To sum it up, being an average is lame and average boring.

But if there's one simple way to be above average, it's lifting weights.

Because not everyone does it. And those who do lift know that there's more to lifting than being able to move heavy shit around.

7 Reasons Why You Should Lift Weights:

1) It Builds pride

Whenever I lift a heavy weight I get a sense of pride. Because I know I worked up to that strength.

It takes some work and dedication to rack up heavy weight.

No one starts with a bench press of 225lbs. Nobody can immediately deadlift three plates.

That isn’t anyone’s first workout, it’s impossible. So you take pride in what you’ve built.

2) You Earn Your Own Self-Respect

When you see your arms grow bigger and more vascular, there’s a lot of confidence that goes with that.

You know that you’re further distinguishing yourself from the rest of the crowd (average people).

And you build respect for yourself. Hell! I don’t know how you can't have self-respect.

Because if you’re puny and scrawny, then you’re basically a chihuahua.

And although these types of people can be very nice, I'm sure they feel like they have to be nice.

Behind a screen door a Chihuahua can bark and hide behind false confidence.

But when you get up close to it, it’s a meek little fella. It shakes and quivers at loud noises and cold weather.

That’s how I think about scrawny guys. The world just seems much bigger than them.

And there’s a difference between being a scrawny, tall guy and a scrawny, small guy.

At least if you’re tall (over 6ft) then you have pride of being taller than most of the general population.

But if you’re like 5’6” and you’re scrawny, you need to put on some muscle. Do it to build respect for yourself.

Shorter guys are kind of lucky too. Because when they build muscle, it looks thicker.

The muscle doesn’t have to stretch out like it does for a taller person who has longer limbs.

The muscle is packed into a smaller space and you can look huge at a lower weight.

Take advantage of that.

3) It attracts women

I don’t believe this is a good reason to lift.

I get it, women like it. It’s flattering that a woman wants to come up to you and touch your arms and chest.

That’s cool, but it’s more of a byproduct that comes after the fact.

I think that if you want more attention from women, then go talk to them.

More than half the shit you say is to get a person’s attention anyway. So just go talk to women if that’s what you really want.

Lifting helps regardless. And women love a muscular man because they like to feel womanly.

To max out her womanliness, she’s going to find a man with the same level of manliness.

And as it turns out, muscles are manly.

4) You Live Longer and Live Better

If you have more muscle mass you will live longer.

Diseases aren’t going to bring you down as much. And your body and immune system are simply better than someone who doesn’t lift.

You’re gonna be in better condition than everyone else.

So you won't die from obesity or anything like that.

5) You don’t want to be average

Aspire for more. Being average sucks.

For one day, I stopped being conscious of getting enough protein, calories, etc.

It’s so easy. Not caring, it’s so fucking easy.

Hell, it’s kind of a letdown. I realized how little normal people work.

And it made me realize that keeping those things in mind is actual work. But I’ve been doing it for so long that I’m used to it.

But average people really take the easiest road. That’s why they get nowhere.

They’re not anyone to look up to.

6) It’s good healthy competition

Among men, you might find some weightlifting buddies and compete a bit.

It’s fun to know how much you can rack on, lift, push, pull, etc.

There are also plenty of communities in the fitness world.

A great free app to track your progress, workouts, and interact with a community is Fitocracy.

People on their are helpful. And if come across someone who really knows their shit, shoot them a question. They might shoot you back a valuable, no-bullshit answer.

7) Here’s why I started lifting weights:

When I was a kid I had this idea that in the future, I’m gonna be the man that my children will look up to.

And one of the biggest qualities about this man is that he has to be strong.

My son or daughter would look at me and say that’s my dad right there.

That’s why I started lifting weights. Just a young teen's vision.

So, you can say I did it for admiration, to be someone my people can rely on, and to be a role model.

Now I just do it out of habit.

In Conclusion

To stick to something you must have a reason. So have a reason.

Then when you ask yourself “Do I really want to lift today?” or "should I skip today?" -

You can remind yourself why you do it.

I do it because I like to lift.

Because a man must be strong.

I do it to be better than average.

Because I want my loved ones to look to me for strength and guidance.

Whatever your reason is – make sure you walk up to that bar and

lift those fucking weights

Why You Should Lift Weights. Why You Should Lift Weights.