60 Days to Fit: Progress-Boosting Tips

Strengthen your mind and supplement your body with these surefire recommendations during the 60-day journey.

What can you do to help boost your progress over the next two months while following this program? Plenty. Let's start with two overarching tips:

1. Refocus your mentality going into the program.

  • Remind yourself why you are starting this.
  • Ask yourself: How badly do you want to see results?
  • Learn to embrace the burn. When you feel you can’t push yourself any further, dig deep!

It's one of the most commonly overlooked aspects of transforming your physique - the mental preparation needed for success. Next time you go to the gym, take a minute to stop and look around the room. It’s filled with people that have an idea in their head of what they want to look like. Maybe for some it’s to lose weight, for others it’s to build muscle – but as you look around have you ever wondered what separates one person’s success from another person’s failure? They all have access to the same information and the same equipment. 

As you look around the gym at all the people texting on their cell phones between sets, talking to their buddy, or reading a magazine while doing cardio, ask yourself if you think that’s going to get you the results you really want.

If you want exceptional results, then you need to put in exceptional effort. So how do you do this? Well, it's as simple as doing more than you've done before – pushing yourself harder each and every workout. Every effort counts. Going just a bit harder each time kicks off a gradual progression, which results in increased strength and muscular development.

Our bodies and minds adapt to our environment. This is great news for people who want to transform their bodies. You can enact change. All it requires is forcing your body to adapt.

Unfortunately, too many people don't know what "harder" feels like. They think they're pushing themselves because they don't have a good frame of reference. Simply put, they think they're putting in the necessary effort when, in fact, they don't even know their true capability. They have so much more to give than they've tapped into.

Even when they train consistently, most people who fail to hit their peak potential. You need to know the difference between thinking that you're working hard and knowing what hard work is. You need to learn how to go for one more rep, pushing past the burn, and even learning to embrace that burn. It’s time to toughen up! There's at least another 15-20 percent more that you can give. Find your inner warrior. Find your guts. Shut out that "quitter" voice echoing inside your head. It’s time to dig deep and show some heart.

2. Add supplements to your training and nutrition.

It’s important to clear something up – and that is the fact that you do not need to take supplements in order to achieve success with this program. With proper training, nutrition and rest you can build muscle and gain strength without taking supplements. With that being said, here’s what supplements can do for you:

  1. Make it more convenient to get some of the key nutrients you need to fuel your body, that you can get in your normal diet.
  2. Give you that added edge you need to push yourself harder.
  3. Accelerate or amplify your progress.
  4. Help you get nutrients that you normally don’t get enough of in your normal diet.

Now let’s address the things that supplements are not going to do for you:

  1. They aren’t a substitute for hard work.
  2. They aren’t going to make your arms grow four inches in a month or add 100 pounds to your bench press in 4 weeks.

Breaking down each type of supplement, let’s first talk about amino acids. 

BCAAs

Branched-chain amino acids, or BCAAs for short, are the three essential amino acids: leucine, iso-leucine and valine.  

The best time to take BCAAs is immediately before and after your workout. Taking them before your workout your body is able to utitlize them as a source of fuel to help power you through your workout. They can also allow you to work out harder and longer by helping delay fatigue. Taking BCAAs after your workout can aid in recovery and building muscle by stimulating muscle protein synthesis, boosting your natural production of growth hormone, and lowering the catabolic hormone cortisol. BCAAs should be a staple in your arsenal of muscle building supplements.

best bcaaamino stackamino pump

Protein

Now most people know that muscle is made of protein, and in order to build muscle you need more protein in your diet than your average person. If you’ve already watched the nutrition overview video you’ll remember that we talked about how much protein you need and how to calculate it, along with your other macronutrients. So here’s a common question – do I need to take a protein powder in order to get adequate protein? The answer is no. It is possible to get adequate protein from whole foods. The downside is that most of us don’t have the luxury of a personal chef cooking six meals a day for us. At the end of the day, a protein powder is a convenient option for supplementing your diet. Another advantage of protein shakes, especially whey proteins, is that they are easily assimilated and your body is able to use those nutrients much faster than your whole food options. This is especially important with post-workout timing. It’s also much easier to drink a protein shake after your workout than lug around another piece of Tupperware filled with cold chicken breast.

You’re going to want to get two-three shakes a day. I’m getting one shake post-workout, within 30 minutes of the end of my workout, to aid in recovery. Another shake mid-afternoon between lunch and dinner, and ideally a third shake before bedtime. At night while you rest is when you’re body is rebuilding – those amino acids from your protein shake are going to work giving you the necessary building blocks for new muscle growth. If you’re really ambitious, you can throw in another small shake a half-hour before your workout. 

whey hdweight loss wheytotal protein

Pre-Workout

The last topic on our supplement list is a pre-workout. This is another supplement that has its benefits, but is not absolutely necessary. I personally do not use a pre-workout every day. To me a pre-workout is a pre-training performance booster – in other words it should be something that picks you up, and kicks you in the ass when you’re feeling tired or unmotivated – or kicks your intensity up another level when you want to have an insane workout instead of an OK workout. So when I’m looking at a pre-workout I want something that is going to give me energy, focus and endurance. I’ll take my pre-workout about 15 minutes before working out, giving it enough time to kick in. Now like I said, I don’t use this every day. Some people do, but I reserve it for those days when I want a huge boost in performance.

1mr vortexlegend

Test Boosters

ahd elitebig t

Creatine

Another supplement that I have on my "must have" list is creatine. Creatine is one of the most researched muscle building ingredients on the planet – and most simply put – it works! Creatine is going to help you get both stronger and add more muscle size. I like to take a total of 4-5 grams per day. I feel that any more than that is overkill. I usually divide that into two doses. The most important one for me is post-workout. For the other dose some people feel it’s more beneficial to take immediately before their workout. I’ve tried this and never noticed a difference, so I just take it in the morning, since that’s convenient for me. As long as you’re getting that 4-5 grams total per day you should be fine. The reason that I divide the dose is that more than 2-3 grams at a time has a tendancy to upset me stomach, no matter what form of creatine I take. With that being said, there are many different versions on the market. The most widely researched form is creatine monohydrate. There are other forms that have shown to have better absorption, or less chance of upsetting your stomach. I’ll say this, find the one that you like. As long as it is a quality product, that the contents of the bottle match the label, then you’re going to get results.

Glutamine

Now there are plenty of other effective muscle-building ingredients out there, such as glutamine. There is great science behind them and they are always worthwhile if you want to add something to your regimen, and you have it in your budget to do so. Now, I’ve trained with them and without them – more times without – and I’m still able to achieve great results. In other words, they are a great addition but not absolutely necessary. You are getting a significant amount of naturally occurring glutamine from protein food sources, such as chicken, beef, fish, eggs and dairy. Not to mention protein supplements and even certain vegetables.

Be sure you've already gone through the training and nutrition overviews. If not, I urge you to do so before starting. Remember, failing to plan is planning to fail. If you’re going to invest the next 60 days in this program, then it’s worth taking the few minutes to watch each video. Good luck!

Next:

60 Days to Fit: Progress-Boosting Tips

Strengthen your mind and supplement your body with these surefire recommendations during the 60-day journey.

What can you do to help boost your progress over the next two months while following this program? Plenty. Let's start with two overarching tips:

1. Refocus your mentality going into the program.

  • Remind yourself why you are starting this.
  • Ask yourself: How badly do you want to see results?
  • Learn to embrace the burn. When you feel you can’t push yourself any further, dig deep!

It's one of the most commonly overlooked aspects of transforming your physique - the mental preparation needed for success. Next time you go to the gym, take a minute to stop and look around the room. It’s filled with people that have an idea in their head of what they want to look like. Maybe for some it’s to lose weight, for others it’s to build muscle – but as you look around have you ever wondered what separates one person’s success from another person’s failure? They all have access to the same information and the same equipment. 

As you look around the gym at all the people texting on their cell phones between sets, talking to their buddy, or reading a magazine while doing cardio, ask yourself if you think that’s going to get you the results you really want.

If you want exceptional results, then you need to put in exceptional effort. So how do you do this? Well, it's as simple as doing more than you've done before – pushing yourself harder each and every workout. Every effort counts. Going just a bit harder each time kicks off a gradual progression, which results in increased strength and muscular development.

Our bodies and minds adapt to our environment. This is great news for people who want to transform their bodies. You can enact change. All it requires is forcing your body to adapt.

Unfortunately, too many people don't know what "harder" feels like. They think they're pushing themselves because they don't have a good frame of reference. Simply put, they think they're putting in the necessary effort when, in fact, they don't even know their true capability. They have so much more to give than they've tapped into.

Even when they train consistently, most people who fail to hit their peak potential. You need to know the difference between thinking that you're working hard and knowing what hard work is. You need to learn how to go for one more rep, pushing past the burn, and even learning to embrace that burn. It’s time to toughen up! There's at least another 15-20 percent more that you can give. Find your inner warrior. Find your guts. Shut out that "quitter" voice echoing inside your head. It’s time to dig deep and show some heart.

2. Add supplements to your training and nutrition.

It’s important to clear something up – and that is the fact that you do not need to take supplements in order to achieve success with this program. With proper training, nutrition and rest you can build muscle and gain strength without taking supplements. With that being said, here’s what supplements can do for you:

  1. Make it more convenient to get some of the key nutrients you need to fuel your body, that you can get in your normal diet.
  2. Give you that added edge you need to push yourself harder.
  3. Accelerate or amplify your progress.
  4. Help you get nutrients that you normally don’t get enough of in your normal diet.

Now let’s address the things that supplements are not going to do for you:

  1. They aren’t a substitute for hard work.
  2. They aren’t going to make your arms grow four inches in a month or add 100 pounds to your bench press in 4 weeks.

Breaking down each type of supplement, let’s first talk about amino acids. 

BCAAs

Branched-chain amino acids, or BCAAs for short, are the three essential amino acids: leucine, iso-leucine and valine.  

The best time to take BCAAs is immediately before and after your workout. Taking them before your workout your body is able to utitlize them as a source of fuel to help power you through your workout. They can also allow you to work out harder and longer by helping delay fatigue. Taking BCAAs after your workout can aid in recovery and building muscle by stimulating muscle protein synthesis, boosting your natural production of growth hormone, and lowering the catabolic hormone cortisol. BCAAs should be a staple in your arsenal of muscle building supplements.

best bcaaamino stackamino pump

Protein

Now most people know that muscle is made of protein, and in order to build muscle you need more protein in your diet than your average person. If you’ve already watched the nutrition overview video you’ll remember that we talked about how much protein you need and how to calculate it, along with your other macronutrients. So here’s a common question – do I need to take a protein powder in order to get adequate protein? The answer is no. It is possible to get adequate protein from whole foods. The downside is that most of us don’t have the luxury of a personal chef cooking six meals a day for us. At the end of the day, a protein powder is a convenient option for supplementing your diet. Another advantage of protein shakes, especially whey proteins, is that they are easily assimilated and your body is able to use those nutrients much faster than your whole food options. This is especially important with post-workout timing. It’s also much easier to drink a protein shake after your workout than lug around another piece of Tupperware filled with cold chicken breast.

You’re going to want to get two-three shakes a day. I’m getting one shake post-workout, within 30 minutes of the end of my workout, to aid in recovery. Another shake mid-afternoon between lunch and dinner, and ideally a third shake before bedtime. At night while you rest is when you’re body is rebuilding – those amino acids from your protein shake are going to work giving you the necessary building blocks for new muscle growth. If you’re really ambitious, you can throw in another small shake a half-hour before your workout. 

whey hdweight loss wheytotal protein

Pre-Workout

The last topic on our supplement list is a pre-workout. This is another supplement that has its benefits, but is not absolutely necessary. I personally do not use a pre-workout every day. To me a pre-workout is a pre-training performance booster – in other words it should be something that picks you up, and kicks you in the ass when you’re feeling tired or unmotivated – or kicks your intensity up another level when you want to have an insane workout instead of an OK workout. So when I’m looking at a pre-workout I want something that is going to give me energy, focus and endurance. I’ll take my pre-workout about 15 minutes before working out, giving it enough time to kick in. Now like I said, I don’t use this every day. Some people do, but I reserve it for those days when I want a huge boost in performance.

1mr vortexlegend

Test Boosters

ahd elitebig t

Creatine

Another supplement that I have on my "must have" list is creatine. Creatine is one of the most researched muscle building ingredients on the planet – and most simply put – it works! Creatine is going to help you get both stronger and add more muscle size. I like to take a total of 4-5 grams per day. I feel that any more than that is overkill. I usually divide that into two doses. The most important one for me is post-workout. For the other dose some people feel it’s more beneficial to take immediately before their workout. I’ve tried this and never noticed a difference, so I just take it in the morning, since that’s convenient for me. As long as you’re getting that 4-5 grams total per day you should be fine. The reason that I divide the dose is that more than 2-3 grams at a time has a tendancy to upset me stomach, no matter what form of creatine I take. With that being said, there are many different versions on the market. The most widely researched form is creatine monohydrate. There are other forms that have shown to have better absorption, or less chance of upsetting your stomach. I’ll say this, find the one that you like. As long as it is a quality product, that the contents of the bottle match the label, then you’re going to get results.

Glutamine

Now there are plenty of other effective muscle-building ingredients out there, such as glutamine. There is great science behind them and they are always worthwhile if you want to add something to your regimen, and you have it in your budget to do so. Now, I’ve trained with them and without them – more times without – and I’m still able to achieve great results. In other words, they are a great addition but not absolutely necessary. You are getting a significant amount of naturally occurring glutamine from protein food sources, such as chicken, beef, fish, eggs and dairy. Not to mention protein supplements and even certain vegetables.

Be sure you've already gone through the training and nutrition overviews. If not, I urge you to do so before starting. Remember, failing to plan is planning to fail. If you’re going to invest the next 60 days in this program, then it’s worth taking the few minutes to watch each video. Good luck!

Next: