Category Archives for "Motivation"

8 Gym Motivation Tips

Sometimes it’s good to let emotions dictate your actions.

As guys we’re told to be cool let logic guide what we do. Nine times out of ten that’s good advice – until you’re stuck for gym motivation, and you really have no reason to get off your butt and hit the weights.

Your emotions are exceptionally good at putting you in your place and challenging you. We’re told it’s bad to compare yourself to other guys. That’s good advice, until you consider much of your health and looks are within your control. The makers of TestRX believe we all need a little gym motivation from time to time.

And with that in mind, here are 8 slightly shallow but highly effective motivation tips to cowboy the heck up and push some iron…

Swimsuit Season

Don’t be the Michelin man in a Speedo. You want to turn heads by the pool for the right reasons. Not for your gut, tiny arms, hairy back and out-of-shape visage.

Surprise the Doubters

Here’s another reason to swap your PJs for your gym shorts on a lazy Saturday. Some guys expect you to quit. So prove them wrong – tell them you’re starting a new training program. Then, silence the doubters and see it through.

Some Guys Think They’re Better Than You

Generally speaking, this is a dangerous game. You want to be the best version of YOU and not let some egotistical schmuck influence your life. Still, your body is largely within your control, so even if you’ve got a gut or you’re on the smaller side, hit the gym hard with TestRX and turn the tables on them!

Be Strong

It’s cool to be a guy. It’s cooler to be a strong guy, who can swing an axe and be ‘surprisingly strong’. There are no shortcuts here, son. Get your butt in the gym and lift away.

Feel Good!

When you look good, a funny thing happens: you feel good too (shocker, huh?). You’ll get a natural high by smashing through barriers, and you’ll have more confidence in other areas of your life.

Think of Your High School Reunion

Funny how so many guys look older just 10 years out of high school. You know the guy – he’s got a gut, and his face looks lethargic. While you can’t control hair loss, you CAN do your part by not being the guy who lets himself go. Surprise people, and enjoy those comments of how good you look.

Succeed in Life

Looks count. It’s sad but true, and like hair loss, you can’t control the genetic cards you’re dealt, but your waist, arms, chest and most of your body can all be improved. Studies show fit guys tend to get more promotions. Hash tag gym motivation (#gymmotivation!) to be fit and take charge.

The Gym is Fun!

Well OK, not always, but you can at least make it more enjoyable with a new workout playlist on your iPod. Let loose a little and load up some new tracks that will get you hot and bothered. Another secret; starting over is tough, but lifting heavy can be addictive, and the feeling after makes it so worthwhile!

Attract your ideal partner!

Let’s not BS here. You’re in the gym because of the ladies, correct?

That alone is gym motivation. Everyone loves muscle – it’s that simple – and even if you’re happily married, your significant other will definitely notice your fit body after going hard on the plates.

So man up and deal with it. Boost your testosterone with TestRX natural bodybuilding supplement, and get bigger guns, a wider chest, stand a little taller, and be the alpha male nature wants you to be!

How To Get A Six Pack: 5 TRAPS to Avoid

Thomas Edison once said, “I have not failed (to invent the light bulb). I’ve found 10,000 ways that don’t work.”

I have to admit that’s how I felt on my quest to get a six pack. I believe I tried 10,000 things that didn’t work! Imagine this: I first wanted to get a six pack at the age of 14. But I didn’t get one until the age of 27. You ask, what could have gone wrong all those years?

I will cover the five mistakes that I made which seem to be common among my fellow six-pack seekers. If you are on the quest to get a six pack, make sure to read all 5 traps to avoid so you can get to your goal faster. Learn from my mistakes so you won’t make them too. You will thank me for it.

Trap Number 1

Saying to yourself, “I will eat whatever I want. I will just train harder at the gym.”

This was my mentality during my high school days. I ate cereal and milk, processed foods from the supermarket, cupcakes, and pretty much anything that was available. But I tried to justify it by saying, “Hey, I do work out several days a week. Things will ‘balance themselves out.'”

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Let’s just say that things don’t balance themselves out that way, at least when it comes to getting six pack abs.

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So what happened? Sure, I got big biceps and triceps from all the working out, but a six pack? No way. More like love handles.

My advice: By improving your diet, you can commit less time to working out and actually get six pack abs faster than you think!

When I stopped eating cereal and milk, processed foods, and other junk I was able to cut my body fat % down to 10.57% with modest 45 minute workouts, 4 times per week.

Trap Number 2

Doing situps and crunches

Relax. You don’t ever have to do another situp or crunch ever again.

I have verified this trap from numerous sources including Men’s Health and the Fat Loss Code. While it seems like doing situps and crunches would help you get a six pack because you feel your abdominals burning, this method of exercise does not increase the visibility of your abs.

When I was 14, this was one of the first things I tried out. I did hundreds, maybe even thousands of situps and crunches. But the bottom line is, you cannot get a six pack to show unless you reduce your body fat percentage. Then and only then would it make sense to do any type of ab targeted exercise.

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My advice: Do full body exercises instead of ab targeted exercises. Squats, deadlifts, cleans, and other Olympic style lifts. They are the way to go. I know it sounds weird: Get a six pack by not working out your abs. But trust me, it works!

Trap Number 3 – Consuming highly acidic foods and drinks<

I used to consume a lot of processed meat, energy drinks, cokes, etc. But one day I was listening to self-help guru Tony Robbins “Get the Edge” audio program and in one of the sessions he talks about the acid vs. alkaline diet.

Our blood is naturally slightly acidic. But when we introduce highly acidic foods into our system, our blood acidity level becomes more concentrated and the body begins storing fat around our vital organs to protect them.

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If we are to expedite getting rid of excess fat in our bodies then, we have to make sure our bodies aren’t in defense mode to guard against acidity. We have to eat more alkaline foods like green vegetables. In that way, our body is closer to the ph level is should be at (slightly acidic).

My advice: Avoid energy drinks, carbonated beverages, sugary fruit juices, and other processed meats.
Drink plenty of water to flush your system of toxins and eat plenty of leafy greens, fruits, and vegetables.

Trap Number 4

Wasting money on supplements

It would be wonderful if there was a magic supplement that could guarantee six pack abs. But most supplements are just expensive urine. And all of them are unnecessary to get six pack abs.

Another bad thing about supplements is that the supplement market is not regulated by the food and drug administration.

Who knows what is actually in these powders and pills?

Speaking from personal experience, I had to throw away a big 5 pound bag of protein that I was using because I read in Consumer Reports (September 2010 issue) that it contained more than trace amounts of arsenic, cadmium, and other metals that can be toxic to the body.

And this is stuff that I was taking every day before and after my workouts. Scary.

My advice: Try to minimize the use of supplements. Taking a multivitamin is a good idea. Beyond that, drinking low-fat, low-calorie 100% whey protein before and after your workouts can help you build lean muscle. Don’t buy fat burner pills. (by the way, the protein I use is Optimum Nutrition Gold Standard 100% Whey).

Trap Number 5

Too much cardio.

Yes, I have been guilty of too much cardio in my lifetime. I was a cross country and track runner in high school. I also used to think that running miles and miles at the community park was going to help me get a six pack.

The truth is, while cardio is great for cardiovascular health and promoting cellular health by increasing oxygen to blood cells, it might be counter-productive to getting a six pack if done in excess.

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Mike Geary uses a great illustration in his ebook. Think about the difference between the body of a sprinter versus an endurance runner.

“Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking.

Now which would you rather resemble.?” (Mike Geary, The Truth About Six Pack Abs ebook, page 91)

My advice: Spend less time doing boring cardio exercises and more time doing full body workouts and sprints. You will develop more lean muscle that way, essentially turning your body into a fat burning machine by boosting your resting metabolic rate or RMR.

In closing, I think that it’s worth noting that although I found 10,000 ways not to get six pack, I learned a lot in the process. And hopefully this information will be of great benefit for you.

Let’s recap the 5 traps to avoid enroute to getting a six pack.

  1.  Avoid practicing the “I’ll eat what I want, but just workout more” approach. Start enjoying healthy foods so you can train less and get a six pack in the process.
  2. Retire the situp and crunch routine. You no longer have to do these. Lose body fat first and do full body exercises.
  3. Refuse to ingest highly acidic processed foods, sodas, and energy drinks. Cleanse your system with alkaline foods like leafy greens and fruits. Drink water throughout the day to get rid of toxins.
  4. Save major cash by saying neigh to supplements, unless it’s a multivitamin or low-fat, low-calorie whey protein.
  5. Decrease cardio if you’re overdoing it (more than an hour). Full body workouts and sprints should do. (remember the contrast of the sprinter’s muscular body versus the marathon runner’s emaciated body).

Best wishes to all of you in your quest to get a six pack. Remember: when diet comes first, training comes easy, especially when it comes to getting a six pack!

Mike Powell is an entrepreneur and fitness enthusiast from Houston, Texas.

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3 Simple Steps for Building Muscle Mass

If building muscle mass is a goal of yours, this is your lucky day because I am about to simplify the process down to 3 easy to follow steps.

The challenge of building muscle mass in this day and age is there is so much bogus information floating around out there that it is difficult to know what is fact and what is fiction.

You start to follow one piece of advice and when that doesn’t work you move on to the next, and the vicious cycle begins.

As I pointed out earlier, building muscle mass can actually be broken down into 3 simple to follow steps, so let’s get to them.

1. Dedication and Proper Mindset

The first step in building muscle mass is having dedication and the proper mindset to start with.

Without this, you’re destined for failure. Your probably asking yourself this question right now, “Sure, that’s easier said than done”. Guess what, you’re exactly right.

However, there are many ways you can help get yourself into the proper mindset to succeed in your muscle building endeavors.

The first thing you must do is set goals for yourself, but make these goals specific.

Don’t just write, “I want to build muscle mass,” but instead write, “I want to build 8 pounds of muscle mass in 1 month.”

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Do you see how much more specific that is?

You will feel much more compelled to work towards that specific goal than for the more general one. Once you have written your goals, post them in a place where you will see them everyday, and be forced to read through them. This will keep you focused on a daily basis.

The day-to-day process of building muscle mass can become mundane, so it’s important to have a strategy to raise your intensity level before entering the gym.

Visualization is a great tool to use to raise your focus and intensity.

Throughout your day or before you workout, visualize yourself having success in the gym. That may be you see yourself finally getting that 7th rep of 235# on the bench press on your last set or reach a new max on the squat.

Whatever you visualize, be very specific. Visualize every detail about the situation. The more detailed you can be in your visualizations the more success you will have with this technique. Pro athletes in every sport utilize this technique to reach their goals, so there is no reason why you shouldn’t be using it either.

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Building muscle mass can be achieved while training by yourself, but it is much easier to maintain your focus and dedication if you have a training partner that is counting on you being at every workout.

The trick is picking a good partner because if you pick a bad one this can have negative effects on your muscle building quest, as well. The most important thing you must look for in a partner is that they have the same dedication and desire towards building muscle mass, as you do.

These techniques should help you maintain your motivation towards building muscle mass. Now that you have step 1 mastered, let’s move on to step 2.

2. Proper Weight Lifting Program

The second step in building muscle mass is to follow a proper weight lifting program.

If you do a search on any of the popular internet search engines, you can easily find a dozen or more weight lifting programs that all claim to pack pounds of muscle on your frame.

Some of these programs may work, but many do not because they forget to focus on one simple principle. In order to build muscle mass, you must build strength.

Think about it; have you ever seen a 225# bodybuilder maxing out on the bench at 150 pounds?

I didn’t think so. As your strength improves, your muscles adapt by growing bigger.

The best way to increase your strength and therefore build muscle mass is to ensure the core of your weight lifting program consists of compound lifts such as the bench press, squat, dead lift, chin-ups, dips, etc.

These lifts will allow you to lift the maximum amount of weight which will in turn recruit the most muscle fibers resulting in greater improvements in strength and muscle mass.

To achieve the greatest improvement in strength and therefore muscle mass, you should do all your lifts for 2-3 sets of 5-7 reps. This rep range has been shown to maximize strength and muscle mass gains.

  • For your main muscle groups such as your legs, chest, and back, you should do about 3-4 exercises for a total of 6-8 sets for each muscle group.
  • For your abs, triceps, shoulders, and biceps, you should do an additional 2 exercises for a total of 3-4 sets for each muscle group. The reason we do less exercises for the latter is that they have already received some work during the compound movements we did.
  • A good workout split would be to train three days per week with day 1 being Legs/Abs, day 2 being chest/shoulders/triceps, and day 3 being back/biceps/forearms. This should be all the training you need to reach your goal of building muscle mass.

Now that you know how to develop a proper weight lifting program for building muscle mass, it is time to move on to the last and final step.

3. Proper Muscle Building Nutrition

The third and final step in building muscle mass is ensuring you eat correctly to maximize your muscle building potential.

Without proper nutrition, you will never reach your full potential. You must feed your muscle with enough nutrients for them to grow.

In order to build muscle mass, you have to create a calorie surplus of between 300-500 calories above your maintenance level. This simply means you must eat more calories than you burn, so there is enough energy left over for building muscle mass.

The simplest method for calculating your caloric requirements is the basic multiplier.

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For this method, you simply multiply your bodyweight by 17-20 to give you the amount of calories you will need to consume to create a calorie surplus within your body. This will work fairly well for the majority of people with average body types. There are other methods, but they are beyond the scope of this article.

The timing of your meals is also very important because you are going to need to eat every 2-3 hours your awake for a total of 5-7 meals per day. According to this each meal should consist of approximately 40% lean protein, 40% complex carbohydrate, and 20% fat.

Your muscles require protein to grow, so eating every 2-3 hours ensures that there is always a good supply of protein to fuel muscle growth and keep you in an anabolic (muscle building) state.

If you don’t supply your body with all of its protein requirements, it starts breaking down your muscle tissue to get this protein, which is exactly what you don’t want to happen.

I hope you can see that nutrition is a vitally important component of building muscle mass.

Well, there you have it. These 3 steps of dedication, proper weight lifting program, and proper muscle building nutrition are all that is required to start building muscle mass. Now all you have to do is hit the gym and put what you’ve learned here about building muscle mass to use. Good luck!

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