Get Disciplined: Fixing Your Diet And Training Mistakes And Realizing Your Goals

Once you fix your #1 roadblock to looking great naked, you'll be able to build muscle and lose fat faster than ever before...
Yes, Fix My Roadblock Now

2 weeks ago, I brought up a handful of ideas based on why you might might be screwing up your diet and training combination. Today we’re going to cover exactly why you’re messing up, and how to fix it.

1. Nutritional Tracking, and Accountability

As I mentioned, most people mess this up because they

  • get too lax with their tracking
  • try to rely on ‘eyeballing’ their intake
  • saying ‘to hell with it’ and sabotaging themselves

And by doing any of the above, you’ll likely not make the progress you want.

Scratch that. I know you won’t make the progress you want.

Tracking your intake is just as important as nailing your training sessions with intensity and consistency. Why? 

Two reasons:

  • recovery and nutrient insurance
  • it ensures you have the data to make sound, logical changes when necessary

When you track your intake accurately, and properly, you ensure you get enough of the right nutrients. Time and time again, many of my potential clients and readers complain of their inability to hit their protein targets. [Read more…]

Fitness Goals: Understanding Why We Give Up

Once you fix your #1 roadblock to looking great naked, you'll be able to build muscle and lose fat faster than ever before...
Yes, Fix My Roadblock Now

It’s the second week of February, and if you set a physique-related resolution, but have since given up, I want to help you to determine exactly why.

Today we’re going to focus on figuring out exactly what went wrong, and why you gave up. Then in part 2, we’ll wrap up with a surefire system that will allow you to not only set a proper, realistic, and achievable goal, but actually do the work on a daily basis to stick to your word.

So if you’re not someone who’s since given up your resolution, and have been somewhat consistent but with lackluster results, I’d encourage you to read last week’s piece and figure out where you might be messing up. [Read more…]

The Diet And Training Combination: Figuring Out How You’re Messing It Up

Once you fix your #1 roadblock to looking great naked, you'll be able to build muscle and lose fat faster than ever before...
Yes, Fix My Roadblock Now

You hit the gym 3 (or 4 or 5) days per week. You’ve been tracking your meals, and watching portions. You’re even starting to think about your rest and recovery habits as a part of this whole process of improving your aesthetics.

It’s the first week of February… You could be on your newly formed resolution to get fit, finally, or you might be on the continual course of self-improvement.

Regardless of whether or not you’ve been at these changes for only the past 4 weeks, or 4 months, you might not be seeing the results you’d hoped for.

This is understandable. Most of us are impatient, and want everything yesterday.

And it doesn’t help that the media is shoving unrealistic images, and catchy phrases down our throats every second.

In fact, here’s one crazy statement I saw in the supermarket. [Read more…]

How To Gain Weight — Practical Applications for Eating to Build Muscle, and Why You Might Not Want to Gain Weight Fast

Once you fix your #1 roadblock to looking great naked, you'll be able to build muscle and lose fat faster than ever before...
Yes, Fix My Roadblock Now

You can listen to the audio here:

How to gain weight… It sounds like an absurd thing to ask for some, but for others, it’s a real issue. The term ‘how to gain weight’ yields over 46 million results in Google, and ‘how to gain weight fast’ gives us close to 20 million results.

While many people are wondering how to lose weight (full article on this topic: how to lose fat), and keep it off, many others are wondering the opposite: how they can gain weight, and some want to gain weight fast.

To most, it seems fairly simple. Eat more food, and gain weight, right? Sure, that’s the simple answer, but simple’s not always so easy.

What is weight gain?

It’s when the scale weight goes up, also known as adding lean or fatty tissue to the body via excess energy consumption. In other words, a surplus of calories (energy) is what creates the weight gain.

Want to gain weight? Eat more than you burn.

Want to lose it? Eat less than you burn. This is an elementary explanation to an otherwise complex physiological process.
The weight you gain can/will be in the form of fat, muscle, water, food in your belly, etc.

There is a stark difference between true weight gain and perceived weight gain.

True weight gain is adding lean muscle mass, or storing fat in your cells.

Perceived weight gain can come from water retention caused by excess fluid intake, or eating foods that cause water retention (starchy/salty selections).

When you hear of people gaining lots of weight overnight (typically in excess of 10 pounds), a majority of that weight is in the form of water, and glycogen (stored carbohydrates in the muscles and liver).

Very rarely is someone going to store that much fat, or build that much muscle in such a short period of time. [Read more…]

What To Do When You’re Not Motivated

Once you fix your #1 roadblock to looking great naked, you'll be able to build muscle and lose fat faster than ever before...
Yes, Fix My Roadblock Now

Motivation can be very hard to come by… but when it does, you get excited, and ready to make a change.

However, if you only act when motivation rolls around… well, you probably won’t get much, if anything, done at all.

Watch the video below to learn why:

Action Must Precede Motivation

Video Notes:

2 Types of motivation:

  1. short-term – the moment you get excited to make a change. It’s usually spurred by seeing an image of a physique you aspire to having, or hearing about a friend who lost 20 pounds in 12 weeks.
  2. long-term – what comes from lots of consistent action, and practice, which turns into a positive feedback loop (hint: this is what we’re after)

We cover one of the ‘Six Perils’ from my book Stay Leaner, Longer.

It’s called Information Overload (having so much information that it keeps you from doing anything).

3 Main Points

1:27 — 1. you must act in spite of being motivated.

Main IDEA: Motivation is not something that happens very often, so you must do something, regardless of ‘feeling motivated’ all the time.

2:50 — 2. Take advantage of the instantaneous motivation.

Write it down, and capture your emotions and desires during that time to reference later when you have zero motivation.

3:19 — 3. How to make sure you stay motivated.

sll_ipad1-215x300The basis of ensuring you remain motivated is all about creating habits. After you’ve created the habits, you then create the constraints.

Over time, you’l get better and better results, which allows you more motivation. It compounds over time, but it only comes if you act in spite of not always feeling like doing something.

To learn more about discovering why you might be struggling with motivation, and learning how to create better habits that serve you forever, check out Stay Leaner, Longer.

Also – some spots are now open for coaching. If you need help getting into the new year properly, and reaching your goals, check out the coaching page.