3 things you MUST-DO to get the BEST out of your workout

3 things you MUST-DO to get the BEST out of your workout

 

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 1.       Prepare your routine

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It’s boggling to me on how much people simply freestyle in the gym and wonder why they don’t see results. If you don’t keep track of your workout you cannot expect results – bottom line! Write down your routine and track it week by week. This will allow you to progress your workouts more easily. It’s also motivating to see how well you are progressing. Grab this FREE TEMPLATE you can download that I personally use for tracking my workouts. You shouldn’t freestyle your workout if you are serious about making gains. Put it on paper/phone and track it every single time. Give your workout purpose!

 

 

 2. Warm your ass up!

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No really! Warm your lower back area by doing dynamic stretches as well as squats. Your mid-section also known as your CORE is hugely involved in coordinating your upper and lower body and if it’s warmed up, you’ll actually perform much better in your upper/lower body exercises. A quick warm up routine would be:-

Torso twist

Bird dog

Jumping Jacks

Squats

So warm up your butt, lower-back, and abs for an effective warm up.

 

 

3. Get Laser Focused

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Remember Cyclopes from X-men? Well you need to be as laser focused as him when you get to the gym. I’m always in awe that the majority of people in the gym that I train out of have never transformed their body despite going to the gym for years. I’ve concluded that majority of these gym-goers are going with just the motion. What I mean is they simply push the weight or move the elliptical machine but they do not make that mind to muscle connection to get LASER FOCUSED with their workout routine. Therefore they miss out on actually seeing results. When you get laser focused and you are in tune with your workout then you shall see results. Be prepared to push yourself to an uncomfortable zone where it burns! That’s where results are sparked.

Of course there are man other key factors determines ones workout but we wanted to emphasize on these three!

 

Now make sure every gym session counts!

If you liked this article please share/comment. Thank You!

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INFOGRAPHIC: 4 WAYS TO GET RESULTS WHEN YOU’RE NOT GETTING RESULTS!

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5 Habits Holding You Back From Success

5 Habits Holding you back from Success

Thoughtful Tuesday #11: 5 Habits Holding you back from Success

Today we discuss 5 habits that are holding you back from success

1. Doing things for recognition (WANTING APPROVAL)

2. Waiting for the right moment to start

3. Telling yourself the same old lousy story why you CANT

4. Continuing to be apart of an awful surrounding with low ambition (b/c you want to keep it real)

5. Saying YES to everything

 

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The 2 Minutes that will relax you and reduce your stress

The 2 Minutes that will relax you and reduce your stress

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There are several ways to reduce stress. Sometimes going out with friends, exercising, soothing baths, drawing, and of course many other options can be great ways to unwind. Yet, there are times or moments where none of these options are available to you for example when you are at work or you have to stay home and watch the kids. So what do you do? The answer is pretty simple…you breathe! I have written about it before but it really does have its benefits. When we are stressed or tense we tend to take shallow breathes from our upper chest or we even hold our breath which is worse.  This is actually bad for you and can increase your anxiety. So what we need to do is take a few moments or minutes to breathe properly. By practicing relaxation breathing it can help relieve tension and increase the oxygen levels in your blood. What this can do is boost your energy and it can actually sharpen your thinking!  So how just how do you do this?

You’re going to take ONLY two minutes out of your day to sit still and focus on your breath. Just keep all of your attention on your breath as it comes into your body, and then goes out. When your mind wanders, take note of that, but then do your very best to come back to the breath. I highly recommend this website to help you: http://www.donothingfor2minutes.com/

Okay!

1.Let’s slowly breathe in as deep as you can

2. Slowly count to 4.

3. Hold your breath for 3 seconds.

4. Now release your breath slowly pulling your abdominal muscles back in.

5. Fully release your breath.

 

Repeat this process for 2 minutes or longer if you wish. It might feel silly at first but after a few times doing this you will find that it is really enjoyable and you will look forward to it (don’t find ways to get stress though). I recommend doing this everyday at least once cause you deserve it!

 

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[VIDEO] Outdoor Workout Motivation

[VIDEO] Outdoor Workout Motivation

Here’s an outdoor training in sunny California. I don’t really train outside but I did and it was fun and challenging. Look out for a lot more diverse workout videos coming soon.

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Are you Bored? Watch this video.

Thoughtful Tuesday – Are You Bored?

Thoughtful Tuesday – Are You Bored?
Are you living a fulfilled life or a living a boring life?
Today’s video we share some insight on how to escape BOREDOM!

As Wayne Dyer wrote, “Life is never boring, but some people choose to be bored.”

Boredom means the mind doesn’t have enough to keep it occupied. That’s a dangerous situation for the mind because that’s the setting the devil conducts his work.

Get out of boredom by implementing the tips in this video.

DOWNLOAD your FREE productivity to-do-list here-
http://iwontlose.com/todo/

DOWNLOAD your free workout blueprint here-
http://iwontlose.com/fitness-training-blueprint-program/

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Sitting is evil

SITTING IS EVIL

 

It quietly attacks the hips, your posture, lower back, neck, glutes (a.k.a. your ass), and even the back of your thighs. Sitting is evil!

Everything seems to either tighten up after a while or you just feel so stiff. Sitting is evil!

If you could just get up and move around a bit, you might at least feel better. Here’s a neat infographic put together by the team at The Health Institute on why sitting is evil.


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THE 7 HABITS OF HIGHLY PRODUCTIVE PEOPLE

THE 7 HABITS OF HIGHLY PRODUCTIVE PEOPLE

habits THE 7 HABITS OF HIGHLY PRODUCTIVE PEOPLE , Adam Ali

 

Habit 1: Ruthlessly cut away the unimportant (and Focus on the important)

 

Habit 2: Allocate breaks strategically (Rest when you are tired)

 

Habit 3: Remove productivity obstacles (Things that limit your productivity)

 

Habit 4: Create barriers to entry (Don’t make yourself too accessible)

 

Habit 5: Optimize free time (Make the best of every minute possible)

 

Habit 6: Set timelines (So things get done. Download your to do list here

 

Habit 7: Automate everything possible (Outsource, Delegate, Automate)

 

Final Note (The photo below usually sends chills down my spine, it’s the truth!)

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Of course there our 100 other productive habits. If you feel some should be added leave it in the comments below. Thanks for reading this article

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Success Vs Achievement

Success Vs Achievement

-The Great Debate-

 

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It’s fairly easy for people to confuse success and achievement, or rather to consider them to be the same thing. If you achieve something, you have succeeded; and if you feel successful it means you have a laundry list of things you’ve achieved or acquired to show for it. Right?

 

Wrong.

 

Achievement and success are two, entirely different things. In fact, in many instances, you could arguably have one without the other.

 

Tangible Versus Intangible

 

The first difference between achievement and success is the tangible versus the intangible.

 

When a person has an achievement, it’s something very tangible. It’s a thing they can point to and say “hey, look at what I did.” By contrast, success is more a state of mind. It’s intangible – more a thought or a feeling, of having done something worth while or with value.

 

This very philosophical difference between achievement and success can sometimes entangle people in misunderstanding for years; only to wake up one day and realize that the two are separate, and sometimes success has not truly been attained in spite of a laundry list of achievements.

 

What Versus Why

 

The next very real, and also philosophical, delineation between achievement and success is in the ‘what’ versus the ‘why.’

 

When someone wants to achieve something, it’s always a what. I want to achieve a nice car. I want to achieve a promotion at my job. They are always very specific, as we said tangible, things – making the motivation behind them still very material. ‘WHAT did you want?’ is the question asked after an achievement has been made.

 

But when someone is in it to succeed, it isn’t a matter of what they want, rather why they want it.

 

Why Getting the ‘What’ In Sight of the ‘Why’ Wins

 

To be clear: ‘why’ – or success – does not always win. There are people in this world who never truly know success, in spite of all the tangible achievements and wealth in the world. They may know it, they may not – but all the ‘what’s in the world mean nothing if there is no deeper reason for having done it all.

 

And vice versa: having this feeling of success, of knowing ‘why’ you work towards the goals you work towards means absolutely nothing if you cannot produce a single, tangible thing to show for it.

 

This is why getting the ‘what’ – the achievement – in sight of the ‘why’ – the success – wins. It’s that ability to achieve great things, while at the same time keeping focus on why you are doing any of it, that makes a person a great leader, and a well-rounded individual.

 

So while it may not be a true debate, or disagreement, between success and achievement (after all, how can it be a debate if you want the two to work together, in harmony?); it certainly is important to understand the distinction between the two for the sake of having a balanced philosophy of life and happiness.

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Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3 – “Insulin”

Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3 – “Insulin”

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When I was first getting into fitness I was about 14 and I went to this total meathead gym in Toronto. To thoroughly paint this picture for you, I was fat, hairless and generally awkward (lol). So one day when I was attempting one of my awkward prepubescent workouts the meathead of all meatheads approached me with an empty 2 litre coke bottle in his hand. I was terrified. I had never met this guy before and I had no idea why this large person would want to talk to me. I was sure he was going to try and bicep curl me or make fun of my man boobs or something. He also had red hair, and everyone knows you can’t trust people with red hair.

 

 

He told me that when he got to the gym he was so tired he had to leave and go buy this 2L coke. He proceeded to tell me that he “slammed” the coke and “crushed” his workout. I don’t actually think I said any words to this guy before he walked away. I just remember standing there after he dropped this pearl of wisdom on me thinking that he may be insane. Either way, as soon as I got home I ate a 16oz steak raw and yelled at my chest until my first chest hair popped out. Despite how ridiculous this whole situation was I am going to use it to illustrate a point on how we can make sugar work to our advantage! But first we need to review article number one of this series… P.S. – Don’t even think about not reading this just because that last sentence sounded boring. I have lots of super awesome things you need to hear!

 

My super awesome review of article one

If you read article one of this three part series then you would know that:

  1. All carbs end up as sugars as they are being digested
  2. Being insulin sensitive is when insulin does a good job of bonding to sugars (and other stuff) in the blood stream. Being insulin sensitive is a good thing but it is a misconception that insulin sensitivity means low body fat
  3. Insulin resistance is when insulin does a poopy job of bonding to sugars in the blood stream; this is a precursor to diabetes.

 

insulin graphic Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3   Insulin, Adam Ali

 

 

  1. High sugar consumption/insulin resistance does not always mean you’ll be obese it is VERY common though. 
  2. Low carb consumption makes us lean (assuming the rest of the body is operating as it should)

Note: Insulin sensitivity exists on both sides of the scale, this is because some people are blessed with the genetics of being able to eat high amounts of carbs without doing damage to the pancreas and its functions. We don’t like these people…

Long story short, most people need very minimal carbs to function well (there are exceptions). If you partake in this low carb lifestyle you’ll be lean and if you can go low carb for long enough then eating carbs can actually be like throwing kerosene on a fire that’s already burning bright (check my blurb on Leptin from Article #1 for more deets).

This isn’t good as it relates to my meat/red head friend. He is basically overflowing his liver with carbs. This, at a certain point, forces his body to store these sugars as fat. Not to mention that all the sugar will give him a big fat serotonin spike (that’s a sleep hormone), not exactly what you want before a workout.

 

 

The Good News

We have this super awesome gene/protein called GLUT4. GLUT4 acts as a transport for sugars into muscle cells (other cells too, but we don’t care for the purpose of this article). This is super duper awesome news! This means if we eat sugar GLUT4 will take that sugar into our muscle cells and not our fat cells!

“Big Red” is kind of on the right track with this but he should have left the coke for a post workout treat rather than a pre workout energizer.

 

The Okay News

The primary mechanism for stimulating GLUT4 is exercise. So if you eat your sugary cheat meal right after your workout then you can minimize the negative effects of your cheat meal. Personally, I have seen a normal cheat meal put 3-6 extra pounds on my body by the next day. If that seems extreme it’s because you’re one of the lucky ones, but if you are a “protein type” like I am you can probably empathize with these quick/large spikes in weight after a cheat meal. I have found that by having my cheat meals after my workouts my weight increases only 2-4lbs instead of 3-6lbs. That’s not exactly “science” for you but I’ve been doing this for a while and I really believe it makes a difference.

 

The Bad News 

Implementing this can be a bit of a pain. A lot of us have our set routines and if you like your Friday night pizza it may be a pain sneaking to the gym for a workout before you chow down. But trust me, you’ll thank yourself for changing things around when your waist line gets smaller and your muscles are full after eating some pizza.

 

Fun Facts/ Additional Research Based Support 

1) A study in 1993 showed an increase of muscle glycogen storage of 16% post workout (1)

 

2) I have found eating foods that stimulate insulin sensitivity to also be helpful when it comes to minimizing the effects of a post workout cheat meal. Foods like Cocoa, Green Tea and Cinnamon are my favs(5).

 

3) Taking a pre-workout supplement that is designed to increase blood flow throughout the workout will also help increase insulin sensitivity. Increase blood flow always means increased insulin sensitivity (2), but the sensitivity is useless without GLUT4. So don’t think that the random use stimulants to increase your blood flow will help to minimize the effects of a cheat meal.

 

4) Try and avoid Fructose (fruit sugar) based cheat meals as they have been shown to not have the same leptin response. Leptin tells us we are full, which is one of our bodies natural ways of keeping us from eating more, we should probably take advantage of this one. Here is a list of foods high in Fructose: http://nutritiondata.self.com/foods-000011000000000000000.html. (ps- this website is generally awesome and helpful)

 

5) I have found workouts that direct large amounts of blood to specific areas work best. Heavy lifting(4) and long endurance cardio do not stimulate GLUT4 to the same extent as working a muscle in isolation. If you’re confused as to what to do then just do this workout.

 

A1-Leg Press (8-10 reps)

A2-Push Ups (10-20 reps)

B1-Walking Lunges (10 reps per leg)

B2-Lateral Raises (15 reps)

C1-Wall Sits (hold for over 40 seconds)

C3-Seated Row (8-10 reps)

D-Body Weight Squats (30 reps)

E-Go home and eat like crap

 

6) Please remember this is a strategy to minimize the negative effects of a cheat meal, this is not a hall pass to shovel food in your face.

7) If you have serious strength training goals this strategy could negatively affect your training. Whenever there is a large insulin release there is also a decrease in human growth hormone. Being carb depleted can be really helpful for those with long-term strength goals.

 

This is the final nail in “Big Red – BroScience” coffin… Poor Red had no idea that he was killing his gains! I’m pretty confident he had some vitamin ‘S’ to compensate though (that’s my cheeky way of saying steroids).

 

References

(1) http://scholarcommons.usf.edu/cgi/viewcontent.cgi?article=4499&context=etd

(2)http://www.ncbi.nlm.nih.gov/pubmed/11440894

(3)http://books.google.ca/books?id=hopeu51QMPIC&pg=PA5&lpg=PA5&dq=(Fujitani+et+al.,+1998;+Miller+et+al,+1984)&source=bl&ots=iIW3w4m6CN&sig=mOxSmPKT21yFxwbf8waVhrZ95l8&hl=en&sa=X&ei=oHHqUoyHH8Wq2gXktoGgDg&ved=0CCsQ6AEwAA#v=onepage&q=(Fujitani%20et%20al.%2C%201998%3B%20Miller%20et%20al%2C%201984)&f=falseArticle #1

(4)http://www.ncbi.nlm.nih.gov/pubmed/10683091

(5) http://resultsfitnessstudio.com/2013/12/17/cheat-meals-for-fat-loss-guide-blood-sugar-basics-part-1-of-3/#sthash.WdHCBEF0.dpbs

(6)http://link.springer.com/article/10.1007/s00421-004-1307-y

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