In this life there are 3 major focus points that will make your life purposeful and plentiful.
Your ambitions/ goals, family/ relationships & your blood pressure.
Most people are focused solely on the first 2 (Which is incredible and puts you light-years ahead of everyone else that doesn't, if you invest in it), & somehow and sadly overlook the third. Why? Collective thinking. Poor judgment. Think their bodies are everlasting. Regardless that corporal being you have on, is your vehicle in this life. Your life is intertwined with it. Wouldn't you like to get it as functional, proficient, and as healthy as possible? Wouldn't you like to look like a Greek god? Have muscles made of steel? Either way, your health is important and should be made a top priority in your life.
But the same as everything in life if you understand and master the principals, you have a bigger chance to control the outcome and the different variables that come along.
The following are some principle and guidelines you could use;
- Nutrition
- Muscle tension
- Lifting
- Cardio
- Body weight and lifting exercises
- Vitamins and supplements
I'm going to explain them briefly to give you the better picture and so you can take action immediately.
The first one is nutrition, perhaps the most important or one of the most important points given. Surprisingly it is also the simplest and the one people struggle the most.
There are 4 macro-nutrients:
- Proteins
- Carbs
- Fats
- Fibers
The sources of which you get these is perhaps the most important aspect.
- Carbs from rice, and vegetables is not the same as carbs from bread, cake and bullshit processed snacks. Never the less, the most jacked Italians eat pasta & pizza 24/7. So you might want to do your own empirical research.
- The fats from Omega 3 and 9, that normally come from fish oils or nuts, avocados, etc... is not the same as French fries fat.
- When it comes to protein, there is no "right protein". But, there is such a thing as "To much bullshit and not enough protein foods".
- Fibers come from raw, rough vegetables. You can't go wrong with those heaven sent objects.
A simple rule of thumb to follow, you know the generic "nutritional pyramid"?
Okay. So fuck the top, with all the bullshit processed sugar.
The best source for sugar shall always be fruits.
Even simpler "If it comes from the earth, it's green light."
* The best thing for dialing down your nutrition is learning how to cook & directly overviewing what you put in your own body. *
Now. Depending on your body type, you may want to lose body fat or gain muscle mass. Either way is achieved, by a caloric deficit or by increasing your caloric intake especially your protein intake. Now I don't personally know you, so I can't tell how many calories you may need or not.
But on average the normal intake for a person is 2500 calories a day. During President Kennedys term the normal intake was 2000, which in my opinion is why most people in America are now stupidly obese. Regardless I'll save you my rants on social standards for later on.
Either way, let's say your intake is 2500,. Let's shave of 500 and make it 2000. If you wanna gain muscle mass however. Add a 80/20 protein (80) and carbs (20)% 250 calories a day. Remember this intake must be in equal terms with your lifting regime.
Why?
Nutrition is solely building blocks. It serves to recover your muscles from the breakdown they suffer during the process of muscle tension.
That is another key aspect of training people overlook. Doing sets and reps is meaningless. Unless you use a good range of motion that delivers direct muscle tension to the muscle you are specifically targeting. This is isolation, to train one specific muscle. Barbell curls or dumbbell curls are good example of targeting a single muscle. In this case your biceps.
Compound movements however target different muscles at the same time. Some examples of this could be some sort of rows or the infamous pull ups, where you train your side laterals and biceps.
Some basic but great and powerful exercises you can do are;
- Chest press /Push ups / Dips / Floor Flys (Target the 3 different areas of your pectorals) (Remember to arch your back and single out the muscles.)
- Overhead press for your shoulders or handstand next to a wall (Tuck in your elbows and protect your shoulders)
- Bicep curls / Chin ups /hammer curls / Pull-ups / barbell curls / just curl honestly.
- Triceps extensions. Either Cable / Weights /Bodyweights.
- Calf raise. Walk / Run/ Lift. (Focus muscle tension on your calves. Don't let your heel touch the ground.)
- Same as your thighs/ Run up hill / Better yet get yourself a static bicycle the weighted ones and crank that shit to the max.
- Neck exercises (Just check out boxer clips of training their necks, especially Anthony Joshua. Don't do the Tyson ones, the ones he does on the floor. He fucked up his cervical disks doing those.)
- Trap exercises (Take two dumbbells arch your back and lift them mfs or use a monkey bar and do the opposite use negative force.)
- Abs, your standard crunches, planks will do or when you do all of the above activate your core muscles to keep you stable.
- Squats. Just do squats.
- Box jumps.
- Reverse Hyper extensions.
- Chop a tree or use a pickaxe
When it comes to reps, simply hit muscle failures. Then add 5 more cause you're cute like that.
This are mostly Anaerobic exercises, them being primarily use for muscle contraction/ tension. This is how you get what most modern Chads like to call "Swole" or "Jacked". It focuses on muscle building so so speak.
There are also aerobic exercises, which focus on lung exertion so to speak. Most commonly known all as Cardio. Most coaches discard cardio from their routines, because most of them are pussies & have never been in a fight, run away from a bear or a zombie apocalypse.
Yes, you shouldn't rely on cardio for weight loss. But as an athlete, or someone who wants their body to be in peak physical shape. You shouldn't over look it. As I always say you never want to be the guy that gasses out in a fight or the one that gassed out while pumping kids into his girl. So work on it.
The best aerobic exercises in my opinion are the following:
- Hiking, the rough terrain protects you knees & at the same time is incredibly challenging. Whether you want to jog or walk through it, it's great both ways.
- Swimming, this one is just awesome.
- Sprinting.
- Jogging
- (combat sports & sports in general), High repetitions focusing of exertion & conditioning.
- Cycling
- Pounding kids into your girl or someone else's.
- Marathons
- Having an active life is honestly key.
Enroll yourself in the following;
- Boxing ( The grittier the gym the better)
- Tae Kwon Do
- Kickboxing
- Muay Thai
- Wrestling (Greco or Freestyle) (Local Colleges, High Schools, Summer Camps or MMA gyms are great)
- Judo
- Jiujitsu (If it smells like pot & wisdom you are in the right place.)
- Lethwei (Pain)
- Krav Maga + Hapkido as supplements (If they mention the death touch however & it's not performed by Francis Ngannou or Mike Tyson, get out of there.)
- Play Volleyball, Basketball or Soccer on the weekends with your boys.
- Get to a nearby pool
- Go to a skate park
- Enroll in a yoga class
- Go to a Hip hop or Salsa class
Now, after three months of doing this shit. you should have some pretty dope results. Note this, train 3x per week take 2 days to recover. That's on the week, on the weekends however, train light on Saturdays & rest on Sundays. (Yes, after all of them.)
To help with your recovery, I'd suggest a couple of things.
- Vitamins & Supplements
- Rest
- Extremely hot and cold showers
- Massages
- Mobility drills
- Yoga
- Decompressing your joints
- Pineapples (help with your metabolism)
- If your into that shit face mask and reading (you know gangster shit).
- Stretch & drink a fuck ton of water, it's good for your skin & it helps with spasms.
When it comes to vitamins I'll give you some of mine;
- Collagen +3
- Omega -3
- Vitamin D
- Zinc
- Vitamin A
- Vitamin E
- Cinnamon
- Glucosamine
- Melatonin
- Vitamin B-12
- Calcium +D 3
- Magnesium 500mg
- Turmeric
- Ginger
- Charcoal Capsules
- Alpha Lipoic Acid 300 mg
- SpectraVite Multivitamin
Take your protein shake also.
At the end of the day the best way to look and feel great is living an active lifestyle. Which is one of the reason I'm such a proponent of people getting into combat sports, or if you're not into that any other sport. Go play some ball with your boys on the weekends.
I've given you the tools to become a Greek god. Now go put Hercules, Arnold & that cute High IQ chad on the intro photo to shame.
Big Love
-A
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