How to Remove Toxic People From Your Life & Live Happier
Do you want to know how to remove toxic people from your life so you can live happier and be greater? Of course you do.
Most of us already know that we should steer clear from toxicity. But not everyone knows how to spot a toxic person or how to forgive themselves for being around one for so long.
We'll go over both of those topics. But first you need to know (1) why you shouldn't put up with toxicity and (2) why you did in the first place.
Why you should remove toxic people from your life.
As a general rule, people don't change unless their own life circumstances demand it. And when you are someone who tolerates toxicity, it's a safe bet that you won't be a source of their change.
Here's the truth you need to know -
All the toxicity you put up with isn't worth it.
Read that line again.
All the toxicity you put up with isn't worth it.
This is serious.
People who behave like this subconsciously make you believe they have something to offer.
What they deliver is underwhelming and the value you’re holding out for doesn’t exist. Their toxicity and superior attitude is unfounded. You were deceived by the act, the illusion.
You’ve mistaken a vampire for a magician.
You sat down for a drink with a vampire in hopes of learning tricks-of-the-trade and a magician’s secret.
Only to realize you’ve been drinking their poison straight out of your glass. While you poured your own life’s blood into theirs.
Before you learn how to remove toxic people from your life, you must remind yourself that the world is better than you think.
Answer the following two questions honestly:
(1) Are you a kind-hearted person? (2) Have you been around cool, decent people?
If you can honestly say that deep down you're a good-hearted person, there's a high chance you attract narcissists. That's right, you attract narcissists.
You may have been brought up to follow their lead. The same way they've been raised to take your lead. Both being on opposing sides of the social spectrum due to unconscious programming.
When you're frequently around toxicity, you forget that you’ve met many cool and nice people in your life. Toxic people are capable of leaving big impressions on your idea of humanity like that. Even worse, they leave you with shitty ideas about yourself.
This is why they are toxic. This is why they are "spiritual vampires".
How do you know if you’re around a toxic person?
Rate your interactions on a scale of 1 - 5 1 = Toxic | 5 = Healthy
This idea of rating your interactions comes from this article on Mike Cernovich's blog. I also highly recommend his book Gorilla Mindset.
Have you seen the dead look in people's eyes? People with "soulless" eyes are almost incapable of living in the moment. Instead they are focusing on an inner pain.
This inner pain is caused by excess cortisol and leads to depression. When you fall into depression you stop taking action.
This is why it’s important to stay away from people who leave you feeling worse in every interaction. They get dopamine for poisoning you.
You need distance. Learn to despise these people so you can have energy to move forward. Rather than spend the finite energy you have on trying to stay afloat.
How to forgive yourself, drink the antidote, and move forward with your life.
To forgive yourself you must be able to conjure up a life lesson that you can apply for the rest of your life. Otherwise, you'll judge yourself for foolishly paying a high price for nothing.
Your ego needs a takeaway from the experience to justify being in that situation in the first place. It also needs it to be a different lesson than any you've had before.
Here are some of the lessons I've learned by being put through these types of situations:
You can't control another person's actions
People's hearts are as different as their thumbprints
Now is the time to seriously filter the people you surround yourself with. Because if you don't, they'll give you a toxic view of the world and yourself.
After you reconcile with yourself you'll understand that wounds take time to heal. Give it time. Enforce your life lesson and stay away from the problem.
The lifelong treatment to living a happier life after you remove toxic people.
Most of your problems exist in the mind. Feelings of anger, sadness, resentment all come from stories you replay in your head.
One of the most underrated skills of all time is the ability to set the mind aside.
You can reconcile with your mind by negotiating the value you received for the price you paid. Which will help you with self-forgiveness and soul-suffocating obsession.
After you're done negotiating with the mind, it's important that you set it aside and simply be in the moment. Remind yourself that the moment is all that matters now.
When you can train yourself to set the mind aside you will free yourself from disappointing pasts and fearful futures. Instead you will be able to live more happily in the moment.
GORILLA MIND RUSH DETAILED REVIEW – BRAINSTORM IN A BOTTLE
This is a detailed review of my favorite nootropic, Gorilla Mind Rush.
I’ve been using Gorilla Mind Rush since it first released about three years ago. I bought a batch upon its release and I still use it to this very day. So I believe I’m very qualified to teach you how it works.
Gorilla Mind Rush is a nootropic that promises unmatched motivation, massive concentration, and intense drive for ultimate productivity. It’s a cognitive enhancing supplement that intends to deliver sustainable, all-day focus.
The Gorilla Mind product line comes in two forms, Rush and Smooth. The difference being that Rush is a stimulant blend and Smooth is a non-stimulant blend.
Since we are taking a close look at Gorilla Mind Rush today, you can find a list of its ingredients below:
DMAE (Dimethylaminoethanol): Improves information processing abilities; Increases mood, memory, and mental concentration
Alpha-GPC: Improves info recollection/absorption, HGH levels, focus, cognitive functions, memory, concentration levels, and physical performance
Bacopa Monnieri: Aids in brain neurons protection; mild euphoria; reduces joint/muscle pain; enhances memory, mental energy, info recollection/absorption
L-Theanine: eases stress and anxiety
L-Tyrosine: Improves energy, motivation, concentration, and mental focus; decreases anxiety and stress
2-Aminoisoheptane: Preserves energy; enhances fat-burning, awareness, motivation, and focus
Caffeine Anhydrous: Improves logical reasoning, mood, physical vigor, recovery times, concentration, and energy levels
Higenamine: Enhances concentration, fat loss, and energy
BioPerine (Black Pepper Extract): Preserves longevity of the effects and absorption of ingredients
The suggested usage is that you take 3 – 6 capsules throughout the day, preferably on an empty stomach for the best results. However if you’re new to nootropics, start with 1-2 capsules to your evaluate sensitivity.
How long do the effects last?
According to the Gorilla Mind website, the effects can last beyond 6 hours. Although you might not notice the effects taper off since the comedown is very gradual after you peak around the two or three-hour mark.
Chances are you won’t even notice it’s been six hours since your first serving, I’ll explain more about that later.
How long will a bottle last?
A bottle of Gorilla Mind contains 90 capsules and a single serving size is 3 capsules. However, Gorilla Mind Rush is mostly intended for those who want to hammer down on their productivity. These consumers are likely to consume 3-6 capsules per day. It will last them 15 to 30 days of use.
If you’re not someone who tries to be massively productive or you’re sensitive to stimulants, you might find the 3 capsule serving size excessive. In this case, a bottle can extend beyond 30 days of use.
My Personal Experience
Does Gorilla Mind Rush Really Improve Studying & Creative Work?
I personally like to take two pills of Gorilla Mind Rush on an empty stomach early in the morning before studying, coding, or doing any creative work such as writing. Then about an hour or so in I’ll take a third pill.
By the time I take my third pill, I’ll notice my focus enhance and my thinking becoming clear. This is great for reading or when you’re studying coursework.
However, there is a caveat.
When you do work that requires thinking first thing in the morning, you’re not mentally warmed up. Although your concentration does improve, your comprehension will only be up to par if you’ve already had a mental warm-up.
What I mean is this – I like to study as early as I can, but I always have to re-study the first two or three topics because my brain isn’t fully awake yet.
After I get my mental juices flowing I’m able to comprehend all topics I study from that point on. Gorilla Mind Rush makes focusing and learning easier BUT that does not mean you get to skip any morning mental exercises you may need.
(A small detail, but I think it’s worth mentioning)
As for creative work, I’ll occasionally let myself get distracted by creative thoughts, or moreso my memories. If you’re someone who likes to ponder ideas, you’ll actually really like this because your ability to recall memories is incredible.
A lot, and I mean a lot, of articles on my main blog are thanks to the enhanced creativity I get from taking Rush.
Usually about 3-5 hours in I’ll notice that my energy levels are noticeably higher and I can feel a light “buzzing”. As you gain a tolerance, this buzz will become less and less noticeable (take a few days off).
Since you’ll be so engrossed with your work, you won’t even notice several hours have flown by. It wouldn’t be wrong to say that Gorilla Mind Rush is “flow in a bottle”.
Will Gorilla Mind Rush Enhance Mood & Sense of Well-Being?
The short answer is yes, Gorilla Mind will make you feel overall better.
For example, one day I remember stepping out to take a breather and empty my mind. I was upset about something and I was hoping to walk it off.
I’d forgotten that I’d taken 3 capsules of Rush about an hour earlier. But see, initially my mood wasn’t getting better. Only my focus was improved.
So I used that focus to try and be in the moment. I focused on mentally narrating my actions to cancel out the thoughts in my mind. Sort of to distract myself.
About another 40 minutes in I felt my anxieties melt away and my mood improve. I felt good, really good. A bit warm, but in the nicest way you could imagine. Specifically in my legs.
I was no longer thinking poorly because my mind was focused on being in the moment. Any negative emotions I had fell into the background. I felt incredibly content and pleased with myself.
As I write this right now, I can feel those same effects of Rush. However at this instance these feelings of well-being aren’t as potent as I described above. I can only assume this is because I’ve been very focused and productively writing blog posts for the past several hours.
BENEFITS MENTIONED: – Enhanced Mindfulness – Decreased Anxiety – Improved Mood – Mild Euphoria – Improved Sense of Well-Being
Can Gorilla Mind Rush Work as Pre-Workout or Appetite Suppressant?
You will notice that most people who review Gorilla Mind Rush use it during some sort of fast. There’s a good reason for that.
See, it’s not simply because they want to feel the best that Gorilla Mind has to offer to push out a review. No way! That would mean they’re posting misleading reviews based on a single experience.
(By the way, you do feel Rush better on a fast. However, as long as your meal isn’t huge you will still feel plenty of the benefits at about 70% more-or-less of your fasting optimal.)
The reason why people fast when they take Rush is because it’s an astoundingly good appetite suppressant. I would even argue that it’s better than the top-quality fat burners I reviewed.
When you take Rush it’s very easy to disregard any cravings you may have because you know it will disrupt your focus and enhanced mood. Why ruin a good time?
My latest batch has actually made it incredibly easy to diet and eat only one meal a day. And I feel absolutely fine. In fact, I feel great!
I do want to mention that when you use this supplement that you may notice your mouth get a little dry. This is no big deal, just make sure to drink your water and stay hydrated.
Now would I recommend using this supplement as a pre-workout? Sure.
I mean you can use it. It works. But there are supplements that would work better. Especially the Gorilla Mode pre-workout I intend on reviewing soon.
Although Rush can provide you a nice bump of energy, I personally didn’t really notice my workout feel much better viscerally. I assume that’s because Gorilla Mind is intended for the mind.
However, I can recommend it if you workout at the end of a long day. Specifically because it does promote wakefulness without any crash. It’s also convenient and portable in its pill form.
Gorilla Mind is safe to use as long as you take it responsibly.
However, I took my own liberty to experiment with Gorilla Mind Rush and I can undoubtedly say, it is an incredible nootropic blend as is. I don’t recommend you stack it with anything other than coffee.
DO NOT USE GORILLA MIND RUSH ANY DIFFERENTLY THAN ADVERTISED.
As of the time of this writing, I’ve stacked Rush with two major drugs and got the following results:
Marijuana: Both times these two have been stacked were completely on accident, where the effects of Mind Rush hadn’t worn off yet. The way marijuana stacks with Rush will give you some of the worst, discomforting trips you’ll ever have. Trust me, don’t do it.
Phenibut: When I stack it with phenibut my senses become overloaded and my mind becomes too mentally encumbered to make sense of things. Again, do not take Gorilla Mind Rush any differently than advertised.
Don’t Use For Multiple Consecutive Days. Since I’ve taken Gorilla Mind Rush, I noticed that taking it daily (3 pills minimum per day) for multiple days straight (10+ days) will leave me with sort of a mild erectile dysfunction. When I stop taking it for up to two days everything goes back to normal.
The Gorilla Mind website clearly states “It is best to rotate Gorilla Mind Rush and Gorilla Mind Smooth and not take either for multiple consecutive days.” —– This is my mistake.
How to NOT Waste Gorilla Mind Rush (& Use It Wisely)
I’ve used Gorilla Mind Rush in a variety of activities. The activities you generally don’t want to use Rush for are activities that don’t require strict attention.
For example, I’ve taken Rush (and Smooth) before events like visiting huge outdoor gatherings, social outings, and dog walks at the park.
In each of these instances my mood simply elevates and I pay more attention to the podcast or person I’m listening to. Nothing remarkable.
I suggest you don’t spend your Rush supply on these easygoing activities. Although your mood may improve and you feel good physical sensations, your output from these activities are the same.
You won’t get more from a walk on Rush than a slightly nicer walking experience. There are also better nootropics out there to help with socializing.
To put it bluntly, Rush is best used on work that requires focus.
Final Verdict? Gorilla Mind Rush is the Legal, Real Life NZT-48 Pill from Limitless
Many nootropic and smart drug users, including myself, actually prefer Gorilla Mind over other strong substances like modafinil. Many of us are actually very impressed that something over-the-counter works this well.
If you found my review helpful, please feel free to use my link to make your purchase here. If you’re still skeptical, you can also try out their “to-go Rush” samples for a taste of what you could be missing at a very affordable price.
How to Harness Your Sexual Energy (Sex Transmutation Explained)
To this day there are many people who still don't understand what sexual transmutation is.
Sex transmutation is defined as "switching of the mind from thoughts of physical expression, to thoughts of another nature" according to Think and Grow Rich.
If you want the easiest understanding of sexual transmutation and how to utilize it, keep reading.
This is a simple example of sexual transmutation at work -
One day I was texting a woman that I strongly desired. I wanted her like no other and I thought of her fairly often.
In simple terms I was obsessed and driven by her. I don't typically feel this way towards women. It was like having a school crush.
This is because my sex energy was bursting and caused me to act and think in such a way.
Until one day I asked myself what I truly desired.
I wanted money, and lots of it.
This sudden burning desire for money opened my eyes and showed me an opportunity.
This woman had cousins who ran a certain business.
Without concern towards her, I told her I wanted to meet them since I sensed an opportunity.
In turn, my desire for this women was immediately knocked down a peg or two in priority.
My sexual energy was transmuted and used for the pursuit of something else; money.
It was this sudden shift of obsession, priority, and desire that is a true example of sexual transmutation in action.
Why we have the power of sexual transmutation.
If the short story didn't make sense to you, don't worry. It will all come together.
By nature, sexual energy is the default energy for a regular person.
Sex is the hugest motivator there is because of this.
Like animals, it's in our very nature to procreate.
But the difference between man and beast is that men are always "in season".
A man's sexual energy is always building. Even when he releases his seed, his body starts rebuilding his sexual energy.
This buildup of sexual energy enhances the man. Similar to how animals increase in liveliness when it's time to mate.
This is why people who let their sexual energy build up, will experience:
Increased Confidence
Increased Willpower
Deeper Voice
Better Sleep
More Ejaculate
Calmness
Lower Stress
Better Mood
Improved Focus
Better Memory
Heightened Intuition
Increased Creativity
Biologically these "supernatural" enhancements are part of the human survival and reproductive strategy.
You experience these benefits because your body wants to find a girl to pass down your genes.
How to have sexual discipline & channel your sexual energy.
Make sure you don't waste your sexual energy on (1) masturbation or (2) overindulgence of sex.
When you have built up sexual energy, you have no choice but to apply that energy to something else.
All energy finds an outlet - whether good or bad.
This is the gift nature gave us and as humans we are intelligent enough to use it in pursuits outside of sex.
Remember how in the story my priority shifted from the girl to money?
At that moment, not only was my sex energy very high. But I was admittedly obsessed with getting the girl.
(Obsession as in a strong desire and dignified willingness to pursue.)
Then I found something I valued more, something else to obsess over.
The power of sexual transmutation exists to help you conquer what you desire. To take advantage of this power there must be something that you desire to conquer (other than sex).
Once you decide what your #1 priority is, you will realize this:
This is the greatest positive outlet for your sexual energy.
If you are a single man you must stop watching porn and stop masturbating. It's okay to still want women, that won't go away. But instead of acting on the emotion of sex, pursue something else.
This could mean getting in shape, writing a blog, starting a hustle, etc. The point is that you accomplish something greater with your life. Without any goals, there isn't much reason to do any of this.
If you are a taken man you must express your sexuality only to that woman. Yes, you can still have sex. But you can't overindulge in sex or masturbate.
Hopefully you are with a certain woman that can bring more energy out of you than you would be able to without (a muse). The right women will amplify your sexual energy.
Side Note: Women tend to spice things up during ovulation. But that very specific area of sexual transmutation is yet to be dissected by women (men can't do it).
What if you lack sexual energy?
There are only two common reasons why anyone lacks sexual energy.
(1) Hormonal Imbalance - The lack of testosterone can be a real problem. Without your sex hormone you actually lack vitality and action.
A beast will lose its fight and drive when is lacks sex hormones. This is why animals that are fixed become miserable and docile.
If you even think you lack the male hormone, I recommend you invest in a credible testosterone booster.
Make sure you consult your doctor if you have any concerns.
(2) Displaced Focus (Stress) - Remember that you experience sex energy benefits because your body wants to procreate. If you're going through something then your body instinctively knows to back off of sex.
What you are experiencing is the result of a negative outlet for the sex energy you do muster up. If you're in a bad relationship with a poisonous woman, you have to leave. She's taking your energy, not building it.
If you are experiencing money issues or a death in the family, then this is no surprise. Get assistance so you can get through your rough time. If you are simply overworked, take a step back and breathe.
Sex Transmutation Recap
Sexual transmutation is redirecting your desire to have sex into your desire to have something else.
Nature has given us the benefits of sexual energy so we can attract and achieve.
The ability to focus, obsess and take action towards a goal is a result of successful transmutation.
Don't watch porn or masturbate and find a good woman to be your muse and means of sexual expression.
Now that you have the secret recipe for success - Use it wisely & take action.
So you want to know how to build self-respect? Well understand this:
There is more to self-respect than dealing with people or achievement. Self-respect has to do with your soul.
To build self-respect you must understand the basics of boundaries:
Do what's your responsibility
Don't do what's not your responsibility
As every adult has their own responsibilities and needs; bills, family, health, happiness, etc.
Your self-respect is tied to how much you honor your boundaries.
When you have no boundaries and take up others' responsibilities you build resentment and feel violated.
When you honor your boundaries you teach others to take care of themselves so they can learn and grow.
Build boundaries to build self-respect.
Self-respect is a sign of maturity as people who are mature respect boundaries.
Mature people take care of their own responsibilities. Immature people do not take care of their responsibilities.
Here are signs of immaturity: - Unreliable and lazy - Violates boundaries - Overly reliable (shoulders others' duties) - Lacks boundaries
Those who show the qualities above are not mature and aren't fully developed.
Understand that irresponsible, boundary-violating, lazy people are cons. They don't deliver.
And people who take on others' responsibilities and lack boundaries are pushovers.
Among those who haven't fully developed you may notice a funny pattern:
(1) Good performers that spare others' feelings and (2) shit performers that seem brutally honest.
Those who are mature are capable of handling their duties and can speak bluntly (understanding truth may hurt, but it doesn't harm).
How do you build self-respect and protect your boundaries?
Say "no".
You say "no" because it's your duty to honor your boundaries.
As a rule of thumb: - If it's not your responsibility, you say "no". - If it's a ridiculous request, you say "no". - When you feel unsure, you say "no".
It's not your responsibility to offer an explanation nor deal with their displeasure.
A mature, healthy adult doesn't get upset when you refuse their responsibilities (a skill they should've learned as a child).
We are all expected to deal with our own thoughts, actions, feelings, and behaviors.
Sometimes the best thing to do is physically get away from a person. Especially those you hold resentment towards.
Why stay around someone who is toxic to your soul?
Maintain the self-control to stay away and despise individuals who are toxic to you. As you distance yourself you will become healthy.
The physical distance can also make the immature person feel loss of fellowship.
People with self-respect let others fail.
My earliest memory is walking up to a playground jungle gym on a hot day and grabbing the metal chains. I was told not to and I didn't listen. My hands burned like hell, but I learned from the experience.
As the saying goes, "You reap what you sow." (Cause and Effect)
You must let the immature receive the consequences of their own irresponsibility; tough love.
Rescuing someone is not loving them. Because then they don't grow and mature. Let people fail and let them learn how to pull themselves back up.
That's how they learn.
Why you must protect your boundaries to build self-respect.
Let yourself be firm with your boundaries so you may live the way you are meant to.
Your soul cares most about two things, in this order: #1 Your freedom #2 Your service to others
You hand over control of your life and freedom if you don't say "no".
To shoulder someone's responsibilities is to violate your freedom (which builds resentment in your soul).
Your gut instinct is there to help protect your soul. But you can't be deaf to it.
To say "no" is to protect your investment to yourself. To go against your gut is to cut off this crucial growth.
That's why it's best to be around others who can cultivate and respect others' boundaries. (Yes, finding these people will be time-consuming).
But when you honor your boundaries your giving is genuine. You can be a service to others and not expect anything in return.
Instead you can take pleasure in helping (as opposed to resentment).
This is because you are happily invested in yourself. You have self-respect.
You simply get more out of life when you give yourself freedom to invest your time in what your soul believes is right.
So how do your build your self-respect?
Honor Your Boundaries
Boundaries = Self-Respect = Freedom
Make the choice to live life the way you are meant to live it.
Not how others want you to.
Until next time.
Your brother,
-Rich
4 Ways to Get Rid of Muscle Soreness By Tomorrow
Are you struggling to get rid of muscle soreness?
(Originally posted May 9, 2017)
One of the most disappointing experiences you can have in the gym is realizing that your muscles are still busted from your last workout.
You grab the loaded bar, squeeze out a few reps, but you already feel drained and weakened from the intensity of working only half of your set.
Your workout suffered because you didn't know how to maximize recovery.
Not anymore! I lift weights for at least five days a week, and I have no issues using the same muscles or exercises on several consecutive days in a row.
Here are 4 tips to maximize your recovery and get rid of muscle soreness:
Drink Water
Yes, you’ve heard it before and you’ll hear it again. Drink your damn water! But don’t just drink it during your workout. Drink it before, during, and after.
Also, make sure to drink water first thing in the morning. Because when you wake up and you’re dehydrated, your body isn't functioning properly.
That said, you’re much stronger hydrated than you are dehydrated. As long as your urine is clear, you are drinking enough water.
I recommend buying and using a plastic gallon of water. You can use it everyday and it's under a buck to purchase.
Sleep
Get enough sleep every night. This bit is crucial. Without enough sleep your body won’t adequately recover.
I wake up every day at 5:00am and I schedule to be asleep by 10:30pm almost every night.
Have a sleep schedule to follow and your body will use that time to recover.
Because if you don’t take time to sleep, your body will make time to sleep. Then you’ll start to crash in the middle of your day.
So it’s best to make the time to get your sleep hours in.
Be as productive as you can be throughout your day so you can reward yourself with sleep earlier than your allotted time.
The more sleep, the more likely your muscles will recover for tomorrow’s workout.
Consistent Weightlifting Times
Have your workouts generally around the same time every day.
Working out Monday night at 9:00pm followed by a 6:00am Tuesday morning workout isn’t really giving your body much elbow room for recovery.
Consider that not only do you need adequate sleep. You also need adequate food intake to help your body recover.
If you’re working out with sufficient intensity, it is difficult to believe that you’ve given your body enough recovery resources it needs in the span of 10 hours.
I weightlift as soon as the sun rises and I'm able to see my surroundings. This can be as early as 5:30am to 7:00am, depending on the season.
Considering how I lift, I get nearly 24 hours of recovery before my next workout.
Although everyone is different, 24 hours of recovery is undeniably more effective than 10 hours.
So to consistently recover you need to give your body enough time before your next weightlifting session.
Protein Intake
Your muscles won’t even recover if you’re not taking in enough protein.
Think of your body as a business. Your muscles are your employees. If you make them work then they are going to expect compensation.
How do you pay them? Protein.
Sure, they like all the other benefits you offer for the job; carbs, vitamins, minerals.
But nothing beats cold, hard protein.
Not paying your muscles the protein they’ve worked for will make them drag their feet.
And your body’s performance will decrease.
So be sure to feed yourself enough protein to maximize recovery time.
BONUS: Ballistic Stretch (In-Between Sets)
I am guilty of not stretching as often as I should after a workout.
What I’m not guilty of is stretching in-between sets.
By performing ballistic stretches between sets you will improve recovery time for your next immediate set.
Ballistic stretching lets your muscles relax by swinging your limbs and allowing gravity to do the stretching for you.
It’s an effective use of the down time that you have resting between sets.
What if I’m still sore (I haven’t recovered)
Your intensity has gone up
If your diet is good and you’re getting enough sleep, you’ve probably increased the intensity.
Maybe you’ve increased the weight at the expense of reps or vice versa.
Perhaps you’ve added more exercises to your routine and/or extended the amount of time you have in the gym.
If this is the case, then your body is left more depleted than before.
Make sure you truly are eating enough calories, hitting your new maintenance or a small surplus.
Another possibility is that you’ve reduced your resting times.
This happened to me when I first dropped my rest times to a one minute max.
It’s far less time-consuming and I recommend everyone modify their weightlifting routines to have only one minute rest periods.
Your body will grow accustomed to shorter breaks within a week.
Your calories are below maintenance
If you’re losing weight or ‘cutting’, you need to lower your intensity.
In other words, if you’re cutting your calories, you need to cut your sets.
Fight hard to keep your exercises at the same reps and weight as before your cut.
And leave out the extra sets.
Not doing so will result in losing muscle, since you’re actively tearing your muscles and not getting them the calories they need to recover.
You haven’t exercised those muscles in forever
You’re probably stiff. Move around.
Your recovery will be faster if you move those muscles around more than if you didn’t use them at all.
And it’s a pain waiting for neglected muscles to recover.
So to avoid the long recovery time in the first place, you can work them up from a very low weight/rep range.
Sure, low weights can be embarrassing. But using your legs modestly 5 days a week is better than using them once a week and waiting to recover from being sore and stiff.
Use A Different Muscle Group
This seems like the obvious thing to do.
However, I do full-body workouts.
Whenever I feel like I didn’t recover enough from my last workout I tend to cut my entire workout short.
If I know my body isn’t going to be able to reach the same reps and weight as last time, I call it a day.
I could work out a different muscle group. But instead of using my body’s resources for lifting and recovery. I rather I let my body focus on full recovery for the day.
Depending on how you train you may choose between using different muscle groups or calling it a rest day.
Maximize Recovery
To conclude, every work day make sure you are:
drinking enough water
getting enough sleep
giving your body the time to recover
eating enough protein
Follow these basic steps and you will maximize recovery and be ready to kill it at the gym again tomorrow!
Why You Should Always Follow Your Gut Instinct
What is your gut instinct?
Your gut instinct is more than just a hunch, an intuition, or inner voice.
Your gut instinct is your path, your prosperity, your destiny.
As a child you acted on your gut instinct without hesitation.
You listened to this inner voice and it guided you to your interests, your "calling".
As a child you smiled and laughed with glee because you already knew what you wanted in life.
But over time you're led astray.
You are told to do one thing and your gut tells you to do something else.
Although your gut instinct continues to learn through your subconscious, you mistakenly learn to not listen to it.
Where does your gut instinct come from?
Your gut instinct, or inner voice, comes from your ancestors.
It's been passed down and developed generation by generation.
Biologically this is true. Your bloodline has developed this inner voice since it originated from the very first.
And now it belongs to you.
Is there more to this gut instinct?
Yes.
Some consider it to be a way to communicate with God, the universe, and other religious figures.
Don't be quick to dismiss these beliefs.
Most people who discover their inner voice tie it in with their spirituality.
Who can blame them? The voice seems to come from the beyond.
Let your inner voice guide you.
These past 7 months I’ve had two of my grandparents die of cancer.
One dealt with cancer over many years. The other seemed to die within a month.
These people died and they had nothing to show for it.
Nobody should live past 70 years and have nothing to leave behind.
Thankfully, everyone who dies is never truly gone.
Although their soul may go on to a happier place, part of them lives on in your body and blood.
They continue to live on in an ethereal way.
A way that lets them guide you to where you should be.
Our ancestors and lost loved ones continue to live on within us.
In our inner voice.
The very same voice that knows what's best for us.
As it only makes sense that our ancestors want to see us safe and prosperous. We're the only thing they left behind that matters.
So they offer us their wisdom through our inner voice. Should we be lucky and aware enough to tap into it.
This is how I like to see it. You can see things however fits you best.
How to get in touch with your inner voice
Sometimes your inner voice speaks to you out of the blue.
Other times you need moments of silence to let the voice find you.
It’s when you're in solitude that the answer will find you. Whether you're in a crowded place or not.
But beware -
You must learn to tell the difference between the physical sensation of your emotions and your gut instinct.
Careful not to mistake one for the other. As emotions can appear in your moments of weakness.
This is also why we become wiser as we age. Emotions become old and easier to differentiate from gut wisdom.
Young and naive souls are still open to emotional influence. As it's harder to differentiate emotion and gut instinct when you’re so young.
Learn the sensations you experience when your intuition speaks to you.
Because great things happen when you listen to your intuition.
Thanks to my intuition I knew when to quit my job and make online money.
I knew when to leave an area and avoid a robbery.
And somehow it always knew whether or not to trust somebody.
I listened to the inner voice and it was the right decision every time.
It's your duty to take the time to speak and consult with your inner voice - then honor it.
So you can continue on your path and prosper.
Your ancestors wouldn't have it any other way.
Until next time,
-Rich
7 Ways To Feel Like A Winner Every Day (& Why You Should)
Do you know what's the biggest difference between winners and losers? It's that winners win and losers lose.
Every time you win and every time you lose, something magical happens to your body. Your chemistry changes.
Seratonin and norepinephrine within your body fluctuate. And they make a massive difference in your mindset.
A winner's chemistry has high seratonin and low norepinephrine. While a loser's chemistry has the opposite.
Why is this important? Because it explains why winners keep winning and the losers keep losing.
Victory and failure mold you.
And although failure is a great teacher - it's victory that defines us. So if you want to be a winner, then you need to start winning on a regular basis.
And here's how:
How You Can Feel Like A Winner Today
Kill it in the gym. Do you remember the first time you bench pressed two plates or pressed 135lbs overhead? For those who don't know the feeling, it's a real accomplishment. Every plate you add on a major lift feels like taking your entire game to the next level. Although milestones like that are few and far between, regularly doing one-rep maxes (or singles) and seeing frequent improvement is also great way to feel like a winner.
Dick her down good. We all know what an easy dicking is. You stuff your girl real quick and you aim to finish, not to please. But an easy way to feel the aura of victory is fucking your girl's brains out right. This doesn't mean you push her on the bed, pump and dump. Dicking her down right takes more intention than that. It involves hot and heavy foreplay, feeling her entire body, being rough, talking dirty, intimacy, toys, and numerous orgasms. If you know she's going to remember it for a long time, then you did it right.
Dominate others. Remember fellas: It's not enough that you should win. Others must fail. Gather the guys and play sports, arm wrestling, race each other downtown, or even pick up a game controller. It doesn't matter much what you do, all that matters is that you get competitive and crush them.
Get recognized for your work. More importantly, get recognized for doing work that you want to do. A week ago my friend wouldn't stop talking about being employee of the month at his job. Although I didn't think it was a real accomplishment, he felt like a winner because of it. So I was happy for him and we celebrated. You should celebrate for your recognition too.
Wake up from some damn good sleep. Most people, myself included, don't always get good sleep. You see it every morning on people's faces when they're off to buy their morning coffee. It's worth mentioning that getting good sleep will improve your coming day. And when you're well-rested you feel like you can conquer the world. So get deep sleep so you can wake up feeling like a winner.
Have money appear in your bank account. Of course the money doesn't come out of nowhere. It comes from doing work. Start an online business, get a job, or hustle. If you need help managing your money, create your own monetary philosophy that you can stick to and make you feel like a winner.
Making someone eat the shit they spit. Has anyone ever told you that you couldn't do something - right to your face? Then soon enough you prove them wrong? I swear, nothing feels better than telling someone "Go fuck yourself" without ever having to open your mouth.
To Conclude
Losers have high norepinephrine and low serotonin. So they end up having a poor outlook on life and are afraid to take a chance at something new.
Looking for some easy, satisfying wins might be just what they need.
That being said, look for victories every day. It's good for your mental health and improves your overall mood.
If you have any activities that make you feel like a winner, share in the comment section down below.
-Until next time
Rich <3
How To Fix An Uneven Chest (Easy #1 Trick)
Do you have an uneven chest? Are your pecs crooked and imbalanced? No worries, ever since I was a teenager one of my pecs was always smaller and higher than the other.
But after 6 months of focused training, my left pec has massively improved in shape and size. And I’m going to show you how I did it:
Guidelines To Fix Crooked Imbalanced Chest
Use a wide grip. Although a wide grip takes away from the triceps, your chest will handle more of the load and get more stimulation. If you start to feel any discomfort, bring your grip closer together.
Put on mass. If you don't have a lot of muscle mass, there's no need to worry about your chest looking uneven. As far as anyone can tell, your uneven chest isn't genetic. It isn't until you put on more muscle mass that you can tell if you have bad muscle insertions. Insertions are how your muscles attach to your body.
Not everyone can fix their uneven chest. I'll be completely honest with you - some people have bad muscle insertions. And no matter how hard they try, their chest will never actually be symmetrical.
However, that doesn't mean that your chest can't appear symmetrical.
The good news is that when you put on more muscle mass your chest will look more symmetrical. I'll use myself as an example:
(Left) Before I focused on fixing pec imbalance. (Right) Same shirt, 20lbs difference.
So long as you build mass on your chest you will look fine.
Here are two more pics for reference. Despite any imperfections, both men have phenomenal physiques.
(Left) Bad muscle insertions. (Right) Common uneven chest.
You have to look very closely at the person on the right to notice his chest is uneven. My point is that since you're looking for the imbalance, you're going to be the person most aware of your personal imbalances. Don't be too hard on yourself.
Just focus on chest development and gaining mass, then go from there.
Without further ado, I will show you the #1 bench press modification to fix your chest imbalance:
The 'Double-Take' Bench Press
When you bench press you will do something I like to call a 'Double-Take'.
Essentially you will bring the bar down to your chest, then push the bar back up 1/4th of the way, bring it back down to your chest, then push it all the way up to complete the rep.
This movement is considerably more difficult than your standard bench press. So you'll have to lower your working weight.
I find that 4 sets of 6 reps at 80% of the weight you'd regularly push on the bench press is a great place to start.
For example, let's say you normally rep 225lbs on the bench press. That means that performing Double-Takes at about 180lbs will be a great place to start.
Consider getting fat grips to strengthen your grip and take stress off your joints (optional).
How Double-Takes Fix Uneven Chest Imbalances
You force stimulation to both pecs. The biggest cause of muscle imbalance is lack of stimulation. Chances are when you bench press, one side is doing more work than the other. But when you Double-Take you force both pecs to do the work.
You can tell how much your weaker pec is lagging. Since you'll have to use a lighter weight than usual, you'll realize how far behind your weak pec is in terms of progress. And because the muscle stimulation from Double-Takes is undeniable, you'll realize how much you've been under-utilizing your weaker pec.
You get better at stimulating your entire chest. After performing the modification for several months you'll be able to stimulate your weaker pec much more easily when you perform standard bench press exercises.
In Conclusion
To finish off on a personal note: There's a lot of advice out there saying you should use dumbbells to fix asymmetrical muscle imbalances.
I personally believe that dumbbells are inefficient. And I prefer to find modifications for bar exercises to fix imbalances. Just like I showed you in my How To Fix Imbalanced Bicepspost.
That's not to say that dumbbells don't work. But I can promise you that this simple modification alone will do wonders for your chest development. Whether you have an asymmetric chest or not.
To recap: Fix your chest imbalance by performing Double-Takes for a few months while putting on mass.
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.
