I’ll just skip the cheesy intro and get right into it…
1. Always follow the laws of real nutrition. If you can’t kill it, pick it, or grow it – avoid it.
2. Avoid factory farmed meats. Beef must be hormone & antibiotic free. Chicken and eggs must be free range and organic. Seafood must be wild caught and never farm raised.
3. Delete Delete Delete. Eliminate sugar, corn, pasteurized dairy, soy, and most grains from your diet. Doing this can eliminate many common food allergies, improve your ability to recover post-workout, reduce joint pain and inflammation, and help you lose belly fat.
4. Eat fresh organic foods and try to avoid commercially grown produce as much as possible. The pesticides in commercially grown foods can cause a variety of annoying ailments and have been shown to increase estrogen levels.
5. Eat healthy saturated fats like raw nuts, grass fed bison, and coconut oil.
6. Eat a ton of veggies, especially cruciferous veggies, and drink fresh raw vegetable juices regularly.
7. Cut down on your booze.
8. Stop smoking.
9. Stop smoking weed.
10. Stop smoking crack. (duh right)
11. Visualize your success. Before you even get to the gym, write your workout down on paper – then visualize the entire workout in your head and picture yourself going through all of the lifts and crushing it.
12. Believe in yourself. You are destined for greatness, but only if you believe you are. These 7 tips will help you reach the next level.
13. Stop procrastinating. If you’re putting off starting your new diet or workout you need to address the reasons why. Evidence suggests that most people procrastinate because of emotional avoidance, perfectionism, fear, or even a combination of all three. To avoid procrastinating, I suggest doing something small toward your goal each day. Schedule 15-20 minutes to workout or prepare a healthy meal to take to work.
14. Be realistic. You probably won’t find this advice in the inspirational section of a quote website…but sometimes it’s just impossible to do everything. Be realistic about your goals and understand that you can only do all you can do. Once you realize this, you will feel a ton of stress magically disappear from your life.
15. Control negative emotions. Successful people are rarely controlled by their emotions. If you find yourself breaking down or freaking out constantly: set aside time each day to meditate, do tai-chi, or practice yoga to reduce your emotional reactivity, reduce stress, and clear your head.
16. Laugh regularly. I try to laugh every day and if you follow my Tweets you’ll know I try to find humor in just about everything. There aren’t many things in life that are better than smiles, laughter, and happiness. Laughter is therapeudic.
17. Do ab exercises that are rated the highest based on their measurement of muscle activation using Electromyography (EMG), and not on the amount of burn you feel performing the exercise.
18. Prioritize your weaknesses. For example, if your abs are a weak body part, prioritize them and train them at the beginning of your workout when you’re focused and fresh.
19. Eliminate the haters and deadbeats from your life who drag you down.
20. Get at least 8 hours of sleep per night.
21. Try to stay lean year round and keep your belly fat in check. For dudes the ideal range is 12%-15%. For gals it is approximately 19%-22%. Anything above these ranges is too much lard to be carrying around. (especially at the beach)
22. Make good digestion a top priority. Gut health is arguably the most underrated yet single most important factor to your overall health and well being.
23. Don’t think like a meathead. Avoid following the “industry standard” six meals a day bodybuilding style diets if you can. Studies have shown that meal frequency may not help your fat loss and muscle building efforts as well as we once thought.
24. Practice intermittent fasting and avoid placing unnecessary stress on your digestive system by overloading it too frequently. The digestion process requires a ton of energy and is quite stressful on the body — so if you’re eating six or more meals per day you could be placing unnecessary stress on your digestive system…which can lead to numerous health issues. Intermittent fasting gives the liver a much needed rest and allows it to detox, which will keep you healthy, strong, and full of energy.
25. Keep variety in your diet. Never eat the same thing two days in a row, or worse, for back to back meals. Eating the same foods over and over has been shown to create nutritional deficiencies, allergies, and decreased energy levels. I like to keep things interesting by avoiding meathead style boiled chicken and broccoli meals and prefer to cook delicious healthy recipes like these instead.
26. Use prescription or nonprescription strength GOYA regularly to stay healthy, lean, and full of energy.
27. Train smart. It is usually ok to train through pain but it’s not the smartest idea to train with an injury. If you continue training, or return to training too soon after being injured, you can increase your chance of developing a chronic injury that may never fully go away. So if you’re like me and hate missing time in the weight room because you could lose much of what you worked so hard to build – try this instead.
28. Don’t be a program hopper. Before starting a new diet or workout plan ask yourself how it will help you. If it doesn’t coincide with your goals, it’s probably in your best interest to avoid it regardless of how much hype is surrounding it.
29. Train for the right reasons. I always say “train to express, not to impress.” Sure, it’s cool to be sexy and lean…and get tons of compliments n’ comments…but not at the expense of your health.
30. Train inside-out and not outside-in. It’s great to push for results, but training with a “results first” mindset can lead to massive disappointment, depression, and Committed Failure Syndrome. Avoid this at all costs.
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