With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
1: Weigh food with a scale. Don’t eyeball or use measuring cups unless you’re on the road/at a party.
2: Always try to beat your previous workout set performance. The attitude is “always go for more.”
4: Don’t sweat small extras, like some oil in your veggies unless you see a fat gain and are trying to lean out.
6: Use two kinds of rep ranges: one for strength (1-5 reps), and then for time under tension, which means lower weight but more reps. 35 lbs. with 10 reps is 350 lbs., whereas 6 reps with 50s is 300 lbs.
7: If you cannot get the range of motion you like, drop the weight so you do. Don’t deny you’re doing half-ass work.
8: If you have only 30 minutes to do either weights or cardio, do cardio. Why? I don’t like speed training with weights. Personal preference. And more rest usually equals more strength.
9: Only consume a caffeinated drink pre-workout. I don’t have a morning cup of regular coffee unless I work out after.
10: Get plenty of salt from mustard, broth, etc. Salt doesn’t make me fat, it just makes me hold a little more water. It’s okay. No sodium = lowered performance.
11: Do unilateral moves, usually first in leg training, because I have one more dominant leg.
12: When you get pain somewhere or something doesn’t feel right, seek out the cause and work it out. For instance, trigger points or too tight muscle fascia.
13: If you want a treat, make sure you know the potential consequences and ask yourself if it’s worth it.
14: Always psych yourself up by telling yourself you’re strong even though you may not feel like it. Don’t acknowledge lack of energy.
15: When at a restaurant, either special order or pick out the best option and never fall into the “Ah, damn it, it will sabotage my efforts anyway, so why not eat it all?” mindset.
16: Use creatine and don’t mind the little subcutaneous water retention. It’s worth it.
17: Don’t eat 6 times a day because some people say you should. I eat three big meals and take pre- and post-workout BCAAs.
18: Allow time for your body to change.
19: Never count the calories you burn via weight training.
20: Always keep a food journal and a workout journal.