Disclaimer: I am not (yet) a fitness guru and has no academic
qualifications in this field. I still have things to learn. I share with
you the great tips that worked for me. The images are not of the highest
quality, but not retouched.
I would start with a brief statement: I am in my early thirties and I'm
stronger than I've ever been in my life. I must say it feels good to say.
I'm pretty happy with my overall shape, though some areas need improvement.
Let me share with you the good decisions that have improved my life.
1. Get my goals in order
Far left: only martial arts training regime, terrible. LEFT: Incorporated
more diet, but poor calisthenics. RIGHT: reasonable diet, more early stages
of weight training. FAR RIGHT: Discovery ROK on June 18, 2014. A good diet,
gym, and swimming immediately following training.
Since I read Douglas Heppner brevity, Article reflection Can you defeat a
past version of yourself? I wonder now regularly this question, analyze
which areas need improvement, and then get to work.
My car had more endurance 2010s general and technical, but I am confident
that my present break it be thirty pounds heavier and using the experience
and strike brute force heavier.
My main question: I reached puberty late but fast germinated. My limbs
stretched, but muscle mass did not follow. I grew tall and slim (a little
less than 6 2 & # 8243; / 188cm) in adulthood, even with hardcore training.
With this type of ectomorph body, I had problems putting on muscle. Even
now with decent training and nutrition, muscle growth takes time.
What I want is a functional fitness that allows me to hit hard and
effective Grapple. Looking good is one thing, but I do not intend to sick
cow on steroids type of training.
The body type that I hold.
Find out exactly what you want to do, organize and execute. Plus some sorta
or & # 8221;. Consistency pays more than going balls a few times, then
relax off.
For example, I now four goals: to gain five to ten pounds of muscle in the
coming year to improve my cardio (not satisfied now), sleep better, and fix
my recurring problem near chicken legs. It goes well for some time, but
there is still work ahead.
2. Finding inspiration
I like the expression of standing on the shoulders of giants & # 8221;. For
me, the return of kings was a great inspiration and I must thank all the
staff and my colleagues who have accompanied me on this journey.
You have to train to be the best among the best. You must seek failure, the
formation of the strongest athletes you, hurt your ego with defeat, and use
fire of adversity to forge mind and body. Persist despite setbacks, illness
or injury.
The motivation and the hard truth never enough currency should still
ringing in your head. I met my coach martial arts after a year's absence
and that gymnastics training. I was in great shape, but he dropped the bomb
of truth that woke me & # 8230;
It's cool for the girls and all, but you have lost a year of technique.
Always strive for excellence and be inspired by examples from real life. I
had the privilege to train sambo with some continental champions and the
world. The atmosphere and the positive impact of these meetings are
invaluable.
If no inspiration is available online, excellent books, documentaries and
even YouTube channels exist to inspire you. I'm in a scooby1971 cycle, Jeff
Cavaliere's Athlean X and Elliott Hulse s Force camp at the time.
3. Avoid alcohol and cigarettes
I smoked in my life, but it started a year ago in Eastern Europe as it is
so cheap, very social, and decent opener. But that garbage decreases
testosterone and endurance. I was not a smoker, but might go through half a
pack if I bashed. Cigarettes also worse hangovers. I've had almost entirely
ceased.
I also had too many hangovers in my past to hide like a spider hole,
cursing the world when I could be productive in various areas of my life
and went to the gym.
I used to drink a lot of beer before I read about its negative effect on
testosterone. I rarely drink now. I drink a lot less in general and choose
spirits when I go out.
But I do not live like a monk and had good results lately that I found an
old, rusty gym with no girl, and I now drink around three drinks week tops.
I also have a good sleep rhythm currently.
I can not talk about the effect of other medications I've never had any
experience with it.
4. Focus on nutrition as well as training
Left: in August 2015, after a summer full of delicious dishes rich in
carbohydrates and gallons of beer. Right: in March 2016, after cutting down
(same formation) two months of 90% carbohydrates.
I started cutting out carbohydrates (especially bread, potatoes and pasta)
for one year. I find effective for fat loss, but I'm missing a lot (I still
have oatmeal in the morning or wild rice with my meat).
I started drinking more water (about half a gallon a day) and reduce my
salt intake. It was hard for me that my two favorite dishes are herring in
oil with potatoes steamed and Polish cucumbers. I also cut entirely on
raffinated sugar (in my coffee too) and eats only fruits time to time, but
compensates with vegetables.
Too much cardio does not allow to be lean without the proper diet. I made
the mistake of thinking I could be thin by four times the performance of
one week while stuffing my face with everything I could get my hands on.
I eliminated dairy products also following the few articles I read about
the milk is full of estrogen after drinking large quantities of my life.
Another determining factor was Arnold Pumping Iron quote.
A good tip that allows me to not eat all that delicious food is to do my
grocery shopping on a full stomach. The worst mistake is to buy a week's
supply of starvation after a gym workout. You just want to rob the store
and eating shelves. You'll likely give and buy something that you should
not eat like processed meats, pastries or trucks full of sauce.
5. Choose quality over quantity
My personal experience of the impact of a diet comes from my studies. I had
2-3 hours long sessions of martial arts three times a week, more than 45
minutes jogs here and there.
In the image above, I arrived at the national level in my discipline
(bronze) in individual and silver medal in the competition of the team.
Technical and excellent teachers outweighed my average condition.
I ate what I wanted, but mostly whole pans of potatoes or pasta with cream,
cheese or sauce, bread of the lowest quality and processed meat. I ate real
meat when I was visiting my family or go back to uni with my bags full of
ham and chicken.
My diet and my financial situation where both dirt poor. I now have a
better physique even though I train less and can afford better food than
when I was a student.
The quality of the meat you eat makes a huge difference. I met at the house
of a farmer who was tired of being fucked by slaughter houses and European
directives. He eliminated the middle man by increasing his cows of superior
quality, slaughters them himself and has customers (including me) on a
private email list. It warns when the meat is ready.
I turned around and bought two weeks to a month worth of meat. I rarely had
anything tastier and he had the triple effect of being cheaper and tastier
while keeping my money away thieves running modern supermarkets.
6. Become more time efficient
One of the great ideas that I have to reinstate in my life is used to cook
all my meals for the week on Sunday and thaw. It is a game changer and
saves a lot of time. Needless lighting fast if you get a George Foreman
grill and steam cooker.
I also plan my workouts before getting to the gym and now the time of my
games while disabling the Internet on my phone or to leave it in my bag not
to be disturbed.
7. Experiment and remember what works
I like my current routine of weight training, calisthenics and MMA
I remember that the activities have improved specific areas of my body and
continue to extract what is effective. For example, rugby was great for
bulking with regular connections combined fast while tackling and improved
resistance to core strength. My legs almost doubled in volume, but I was
about 20% body fat constant hunger and post-match beers.
Boxing was excellent for cardio. I'm very skinny, but a rangy guy like me,
the only boxing can t give me the muscle mass I want.
Calisthenics, wrestling and weight training should be done outside whenever
possible. There should also be a walk of half an hour into your daily
routine.
I recently observed the positive effect of hot weather and walking over
thirty minutes a day. I spent a month in South America last winter, less
training, but daily walking often more than half an hour.
Left: Summer 2016. Right: December 2016 post-South America. Bending a
little in these images, but definitely thinner. My diet was not better as I
had only two meals a day (in the late morning and afternoon, late ampere)
and long hours of fasting in between.
I focus now more on the form that representatives during workouts. Improved
body posture at all times also did wonders with my general condition
fitness while strengthening my heart and my back muscles.
8. Focus on better sleep cycles and recovery
I started lifting weights four years ago after moving abroad. I had crazy
days: wake up at 4:45, 90 minutes travel overpriced, slaving all day until
18 hours to hit the gym every day for almost 2 hours without a plan or
write anything whatever, 90 minutes from commuters is overpriced, cooking a
meal that often involved cheap or processed foods sausages and stuff myself
to the brim before falling into bed around 23:30.
Then I went to destroy my winnings with two consecutive days of drunkenness
and Sunday being hungover. While I trained like crazy, I could not see the
progress.
I get better results now with about three gym sessions (under an hour) one
week, many recovery and good sleep cycles.
I also see the recovery in a radically different perspective now. A large
majority of sports injuries are sustained after too hard after a long
period of inactivity. I surveyed now much more when I get a break.
Baby Steps, boys, no baby. Hardcore No point going if you are not available
for the next three weeks due to an injury and have to start from square one.
9. Go easy on supplements
The only supplements I use are now a scoop of whey protein with water after
each workout, a tablespoon cider vinegar daily and vitamin D (double the
dose in winter).
I've never used anything that might involve pills or needles and do not
intend. It's perhaps because I grew up on a farm I don t like what's
synthetic. I have been using protein powder for 9 months now and it took me
years of reflection and extensive discussions with doctors and fitness
people before finally experiment with it.
I was following a diet closer to keto after seeing some of our authors and
other fitness articles praising it. I'm quite generous amount of meat, but
should be measured. I have to get my macros in order.
I also want to try intermittent fasting and observing the effects of
flaxseed oil and fish.
10. Keep track of everything
I log all my workouts in a notebook. I improvised and randomly select
weights and repetitions, but training sessions should be organized like
life. I now work faster and more efficiently by using games and weight that
always follow the three laws of bigger and leaner.
I followed this method for the last year and a half and can observe the
progress or decline in a given period. Now I can go back in time, compare
images, workouts and see what training and diet combinations are most
effective.
Become stronger pay to live in peace Power
I consider that I should not have the right to contribute to the delivery
of kings if I do not look the part. This is my way of showing you that what
you read here and works give back to those who distributed their valuable
knowledge.
I detailed here what worked for me. Perfection is not reached and the
journey is still long. These tips are very likely to have the same effect
on everyone who is engaged.
Read more: 7 Tips on How to get the best shape of your life
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