Ryan J. Mathias's Blog, page 13
August 22, 2019
JACKED Muscle Plan
How to get Big and Strong
If you workout, then we know you want to get JACKED; aka Build Muscle, get Bigger and Gain Mass or Size. I mean, who doesn’t? The thing is, as with everything in life, there is a right way and a wrong way to do it. This article will go over the best way of how to get big and strong! So then you can look like Dwayne “The Rock” Johnson, The Hulk, or the new Bodybuilding Mr. Olympia sooner than you think!
First: Get the JACKED Muscle Program! >>
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Read Part 2: SHREDDED – How To Get Lean and Cut! >>
Getting bigger is easy. All you have to do to get bigger is eat more calories than you use for energy. It is really that simple!
However, there is more to it than that. So, let’s break it down…
Basal Metabolic Rate
First, your body has what is known as a Resting or Basal Metabolic Rate. This is the base level amount of calories that your body uses just to survive or sustain normal function. So if you were to just lay in bed sleeping all day without movement, this is the number of calories you would burn. Assuming everything else is constant.
Now on top of your Basal Metabolic Rate, you use energy to go through daily activities and exercise. And any movement adds to your Basal Metabolic Rate and overall calorie expenditure. So, the more calories you expend, the higher your total calorie intake for the day needs to be in order to maintain constant body weight.
Basically, if you eat fewer calories than you use daily, you will begin to lose weight. If you eat more calories than you use for energy, you will grow.
Now, this is the simplest form of overall weight adjustment. However, it does not answer the question of how to get JACKED, or build muscle.
How To Get BIG
“To build muscle you need to eat more and exercise more.”
To get BIG and JACKED you need to increase your activity level while in a calorie surplus. More simply put, to build muscle you need to eat more and exercise more.
Now for specific growth, such as building more muscle in a certain area, you must stimulate that area through your activity. For example, if you want bigger arms you must train your arms in order to stimulate muscular growth while in a caloric surplus. If you want bigger legs, then you must simulate your legs to grow and eat more. Though it is a simple concept, the overall work is difficult.
Get JACKED Muscle and Strength Programs:
The perfect program for building solid muscle! >>
Squat Program for Bigger Legs! >>
Bench Press Program for Bigger Arms and Chest! >>
Deadlift Program for a Bigger Back! >>
Intensity + Volume = BIG n’ JACKED
“There must be a combination of optimal training intensity and work volume to stimulate growth.”
Now, to stimulate muscular growth you need to train with optimal intensity and volume. That means you must have enough intensity to place stress on your muscles for growth with enough total volume of work.
For example, if you want to build muscle in your legs you need to do activities with enough intensity to create stress for growth. Plus, do enough overall volume to create a significant muscular breakdown. An example of this optimal training can be sprints, plyometrics jumps or squats done for multiple sets and repetitions.
You simply cannot build more muscular size in your legs by doing low-intensity exercises, like walking or jogging. That even includes if the overall volume is numerous miles (assuming you can already walk and jog a reasonable amount). That form of aerobic exercise stimulates mitochondrial growth within the muscle cells so they have greater endurance, but is muscle wasting (increase muscle breakdown).
On the opposite end of the spectrum, you cannot do only one set of high-intensity exercise, such as a sprint, maximal jump or heavy squat set, and stimulate growth. There must be a combination of optimal training intensity and work volume to significantly breakdown the muscle fibers and allow for growth.
Therefore, to accumulate the greatest amount of work volume while using optimal intensity, do multiple sets of moderate-high intensity exercise in order to stimulate growth.
Do The Least, To Get The Most
“The goal should be to do the least amount of work in order to obtain the greatest amount of results.”
However, every time you stimulate muscular growth, you increase your total work capacity and overall strength. This means that each time you stimulate growth you will need to do more total work each time thereafter.
So, the goal should be to do the least amount of work in order to obtain the greatest amount of results. Do the least to get the most. This is often difficult.
Many of us want major results NOW! So, we do the most amount of work we can handle and gain some quick results. Then, after doing this continuously, our body will adapt to the large workload and no longer need to grow.
If you did not reach your goal, then what do you do next? You just did everything you could do to stimulate growth and you still did not reach your goal. So your only choice for progression is to do even more and more work until you burn out, or get injured.
Be Patient
A better strategy for this is to be patient with your goals and work hard, but be smart. That is one of the reasons that the Mathias Method starts with very few exercises in the lower levels and increases work overtime, in order to allow for continuous growth. We want you to reach your goals as efficiently as possible without negatively affecting your future goals.
Remember, strength training and body transformation are long term goals that need to consider everything at once. You may be able to reach one goal quickly. But if that denies you the ability to reach future goals you may want to take a different approach, in order to obtain them all and more!
The Best Way To Build Muscle
So, what is the best way to build muscle?
It is best to train with 65-85% intensity, for 5-15 repetitions, over 4-10 sets, to stimulate the most muscular growth. And for complete growth, it is best to use varying intensities and rep ranges within these given parameters. This will stress growth in multiple ways so that your muscle cells gain both size and density for overall better function.
These parameters apply to all muscle-building exercises. However, what is best depends on the exercise.
For main compound lifts, which are known for building the greatest amount of muscle mass, you can use a lot more weight than other exercises. So use that to your advantage and do most of your heavy work (70-85%, 5-8 reps, 4-6 sets) with these lifts. Then do your lighter work with accessory exercises.
Of course, make sure to switch things up once in a while too.
Intensity Techniques
What about training to failure and using intensity techniques to stimulate growth?
Though there are multiple intensity techniques that can be used to increase muscular breakdown, and stimulate growth, within a muscle, total work volume has a greater overall effect. With this in mind, it is still helpful to use intensity techniques such as taking sets to failure, overloading techniques, forced reps and drop sets.
However, they are best used sparingly. If used too soon in a training session or too frequently in a training cycle, their effect greatly decreases.
To use these intensity techniques most effectively, only use one variation, once per week for each muscle group. And only after all of your main work is done. This allows for the greatest amount of muscular growth within a specific area, without greatly affecting the overall training volume.
Be cautious though. Taking your muscles to failure too often can create too much damage and cause injury. And will decrease function as they become adept to failing at a certain point every time.
Benefits Of Being JACKED
Another great benefit to being JACKED and building muscle is the increased metabolic effect it has on your Basal Metabolic Rate.
What I mean is that muscle tissue is calorie expensive to your body as it needs to be maintained more than your fat stores. So, just by building more muscle you will increase your metabolism and need to eat more calories each day to maintain a constant or increased weight balance. This can be a very positive effect as it allows you to have greater control over your weight management.
Just think…if you only consume 2,000 calories each day to maintain weight, then a fluctuation of 500 calories (approximately 1 meal or 1 bowl of ice cream) can have a large effect on your health and energy. Those 500 calories are 25% of your overall caloric intake for the day. Whereas, if you have a larger muscle mass and consume 3,000 calories per day, having the same caloric fluctuation will have only a 17% effect on your energy balance.
This allows you to have greater energy reserves and extra meals, or cheat meals, will have less of an effect.
So if you like cheat meals, increase your muscular workload and eat more to build muscle.
JACKED Nutrition
“When attempting to build muscle, it is best to make small caloric jumps by adding only 200-500 more calories to your daily intake.”
Now, let’s take a moment to talk about nutrition, and what it takes to be JACKED.
When I say to “eat more” that is exactly what I mean. To gain more muscle and overall size you need to eat more food than you did before.
However, this should not be a major change because, the same as with doing too much work at the start of training, if you try to gain weight too quickly it will likely add to your fat stores rather than just adding muscle mass.
So, to get bigger and build muscle, it would be best to make small caloric jumps by adding only 200-500 calories to your daily intake. That is simply another snack or a small increase in portions throughout the day.
I recommend you start with the smallest caloric increase to see how your body responds before adding more calories. A more slow-moderate approach to adding size will help to build muscle more rather than add to fat stores. As most of the calories will be used to recover from your added workload.
Protein For Muscle Growth
These extra, or added, calories should be from balanced sources rather than just one macronutrient, such as protein. Learn how much protein you actually need >>
Often times people that want to build muscle just add large amounts of protein supplements to their diets with the belief that more protein stimulates more muscular growth. This is not entirely true. Yes, protein is needed to build muscle. However, so are numerous other nutrients that make up muscle tissue.
If you only eat additional protein, you will only use the amount required for new growth. Which is not much above your normal daily needs. Plus, the extra protein will be used for energy or added to your fat stores.
Plus, protein is not an efficient energy source so this would not be optimal for performance.
It is best to consume 0.8-1g of protein per pound of body weight in a normal muscle building diet.
Overall, protein is the same as any other caloric nutrient when consuming too much. If you eat more than is used, it will be added to your fat stores. So to build muscle, maintain a balanced diet that does not lack any nutrient and eat more of it.
Just eat a little more of everything and keep working hard. As soon as you stop growing, add slightly more calories to continue growth. Small incremental changes can create the greatest success, and building muscle is a great example of that.
Final Notes
Overall, building muscle to get JACKED is a simple task that takes a lot of hard work to accomplish. Just eat more and put a lot of hard work into your training.
Remember to be patient with your training and allow your body to recover properly between training sessions.
Stay focused and keep getting stronger!
Read Part 2: SHREDDED – How To Get Lean and Cut! >>
Get JACKED Muscle and Strength Programs:[image error]
The perfect program for building solid muscle! >>
Squat Program for Bigger Legs! >>
Bench Press Program for Bigger Arms and Chest! >>
August 19, 2019
Be Nice, Not Right
These days we get so caught up with trying to be right that we often forget to be nice. However, people don’t like others that are always right. They like others that are always nice.
If you are nice, then people will help you. If you are always correcting people, they see you as someone that already knows how to solve your own problems.
So, be nice to those around you and the “right” answer will come.
This is an excerpt from my Book “Motivated Mindset“.
Don’t let your lack of motivation hold you back from achieving your goals!
Find your motivation and change your life forever!
Let The Little Things Go
Learn to let the little things go.
Too often I see so many people, from children to teens to even adults, bickering about the simplest things in life that really don’t matter.
Why is it so important to be right, and correct those that may have a different thought or idea then you?
Why can’t we all see life differently and be ok with unanswered questions?
And why can’t we just live and let others believe what they want?
Remember, it is ok to be wrong or think differently. How else would we grow? If we didn’t make mistakes, then so many things would never have been invented.
Learn to let things that don’t matter go. Believe what you want to believe and let others do the same. Be open to being wrong, and don’t worry about correcting others on everything. Let them live and learn so they can grow too.
Live and Learn
If it’s not hurting anything, then let others live and learn.
Who knows…you might just learn something yourself!
It’s never a joy to be around someone that always must be right and corrects everyone around them. It is much more fun to be around someone that may sometimes be wrong but is always nice.
So, be the nice one. Help others learn new things, but be kind while teaching. If their beliefs are different, let them be different. You can’t tell someone what they believe. They must make that decision on their own.
If what they are doing is safe, then let them live and learn. Who knows…they may see something you don’t and find a better way of doing something that you can learn from!
Create Your Motivated Mindset Today!
Join the Mathias Method Army for updates and more great content like this!
August 12, 2019
The New Golden Rule
The Golden Rule has been held in high reguard for a very long time. Almost every religion and culture has their own variation to the principle. However, many seem to forget one very important thing…we do not all wish to be treated the same. So, in these Words Of Wisdom we will teach you the New Golden Rule and how you can help others thrive through individual interaction.
The Old Golden Rule
“Treat others as you wish to be treated.”
There are many different versions of the “Golden Rule”, but this is the simple version most people know it as today.
This is an excerpt from my Book “Motivated Mindset“.
Don’t let your lack of motivation hold you back from achieving your goals!
Find your motivation and change your life forever!
What does the Golden Rule Mean?
First, the main principle behind the “Golden Rule” is to be kind to others (which we should all do). However, as we know, everyone is different and everyday our emotions change. Sometimes we need some extra support, kindness, freedom, a pep talk, or just a little love.
So, by using the word “you” in the Golden Rule, it gives people the wrong impression that everyone wishes to be treated the same. And this is just not true. Though it is always appropriate to start each interaction by being respectful of other’s feelings, not everyone likes to be treated the same as you do.
Think of the people around you. Are they all the same as you? Do they have your personality? Probably not. It’s likely they are all different.
So, if you truly want to do good and help others, sometimes we need to give more than just standard kindness to different people. Sometimes they need to be lifted up or helped to move forward. While at other times they may need to be brought back to reality with some hard truth.
The New Golden Rule
It is aways better to treat others with the New Golden Rule.
“Treat others as they wish to be treated.”
Of course we cannot read minds and don’t immediately know what other’s want. Plus, you should never assume the emotions of others, and we do not owe anyone anything more than to be kind and respectful. However, those that want to help others, need to go above and beyond treating everyone the same all the time.
What You Can Do
First, all we have to do is pay a little attention to how people interact around us, in order to see what we can do to truly help them. After some practice you can learn pretty quickly who needs some space and who needs some help. All you have to do is PAY ATTENTION!
However, the best way to learn what others want from you, is to ask. You can learn a lot from simply just asking.
These days, many people forget to, or just avoid, asking people what they want. Yet, that is the best way to learn how you can best interact with others.
So many people look to avoid conflict or just let things stay the same because they are afraid of asking about simple things. It’s not that hard, and it can really help change whatever problems there may be. So just ask!
Help Others Thrive
So, from now on, when you interact with others around you, think of their personality and how they may want to be treated. Do they need some support, kindness, freedom, a pep talk, or a little love? Do they need more than just the Golden Rule?
Whatever it may be, give them what they need to thrive, rather than assuming that they are the same as you, or others around them. Let others be individuals and be respectful of their way of life.
Treat others respectfully, and as they wish to be treated.
Plus, when you give people more than they are expecting, then they will want to do the same for you, and others, in return. They will be motivated to present you with more, and help raise you up too. You will then become a team, building each other up as you push forward in life, creating success.
Lift others up, and they will return the favor!
Create Your Motivated Mindset Today!
Join the Mathias Method Army for updates and more great content like this!
August 5, 2019
Take Responsibility for Your Actions and Life
Learning how to take responsibility for your actions can change your life. If you don’t like what you have, then use it as motivation to create a better life for yourself ! Unfortunately, too many people avoid taking responsibility for their actions and failures because they feel it shows weakness. However, failure does not show weakness; a lack of responsibility does.
Failure proves that you were willing to step up and take the risk. While avoiding responsibility proves that you are weak enough to blame others. So, take responsibility for your actions. Take responsibility for your decisions. And take responsibility for your life. Don’t blame others for the position you are in. You create your own life, and if you don’t like the life you have, make a new one!
Make a life that you are proud to take responsibility for!
This is an excerpt from my Book “ Motivated Mindset “.
Don’t let your lack of motivation hold you back from achieving your goals!
Find your motivation and change your life forever!
Be Equally Responsible for your Successes AND Failures
You are going to fail, and you are going to succeed. If you are unwilling to take responsibility for your failures, then you cannot accept responsibility for your successes either.
We see this too often in team sports. Many individual players put the blame on others for losses while they take full responsibility for the team’s successes. However, if one person is so influential for a win, then they are also just as responsible for a loss.
True leaders take responsibility not only for themselves but also for those they lead. If they lead others to failure, then they take responsibility. If they lead others to greater success, then they take some responsibility as well. So, to be a successful leader, team, or individual you must take responsibility for everything that occurs, good or bad.
Whether directly or indirectly, our influence has an effect on everything we interact with. Will your influence be one of blaming others and putting failures on others, or will you take responsibility and lead a path to success?
Learn To Be Responsible for Everything
Remember, it is ok to fail. Just take responsibility and learn from it. Be responsible for the changes you make to succeed. Be responsible for the things you do every day to create a better life for yourself, and others. And be responsible for a life of success and for creating a path for others to follow. Be responsible for changing the world!
The responsibility you take on for yourself and those around you should motivate you to push forward. You should want to be better for your spouse, for your kids, and for everyone that will come after them. It should motivate you to fight for your success and know that you cannot fail.
So, let the responsibility you hold on to motivate your dreams and give you the strength to fight harder! Be motivated to create a legacy that you are responsible for!
Create Your Motivated Mindset Today!
Join the Mathias Method Army for updates and more great content like this!
July 26, 2019
Respect
Mutual Respect Others
No matter who you are, what you have done, or where you have come from, we all deserve a base level of mutual respect. Greater recognition is earned, and it can always be lost, but at first sight, we are all equals. Never think of yourself so highly that you don’t give recognition to others that they deserve. Be humble enough to value others and help them grow. Then you will earn their respect in return, and show self-respect for yourself.
This is an excerpt from my Book “Motivated Mindset“.
Don’t let your lack of motivation hold you back from achieving your goals!
Find your motivation and change your life forever!
No matter what you have accomplished, we are all equals.
Respect has been fading in recent times as many people focus on the negative actions of others, rather than the good that has come from them. Yes, we all make mistakes and have our own agendas, but as long as we are living we are all valuable. We all have something to offer others, and we can all help to change the world.
Self-Respect Yourself
We need to bring back respect towards others and learn to have a greater appreciation for ourselves. And it all starts with YOU!
We are often too hard on ourselves for mistakes we have made, and even blame ourselves for things that are out of our control. Forget the negativity of the past, and work towards creating a brighter future. A future where you respect yourself enough, to respect others.
So, value how you conduct yourself every day in order to create a life that you want. How you present yourself to others can change how they behave towards you. If you are respectful, people will follow and help you. If you are not, few people will be on your side.
Remember, being respectful is a choice, and a choice we all need to make.
Respect for ourselves, for others, for authority, and for life around you. You do not have to agree with others, but we should respect their decisions and choices.
Start by giving others the same respect you would want if you were in their position. Just remember, things are never as easy or as simple as they may look. Give value to others, and you will receive it back.
How To Earn Respect and Recognition
If you want the respect of others that do not give it, you are going to have to earn it. Earn it through respecting others as you wish to be. Earn it by pushing yourself to be better, and making yourself stand out as a valuable asset.
Fighting fire with fire will only make things burn. You must be the cool water that puts out the fires and quenches the thirst of others, for something new. Be respectable, and become respected.
Create Your Motivated Mindset Today!
Join the Mathias Method Army for updates and more great content like this!
July 23, 2019
20 Gym Etiquette Rules Everyone Needs To Know
Gym etiquette. It is a must-have for all gym-goers. Whether you workout anywhere from 24-Hour Fitness to your local CrossFit or an Old-School Powerlifting Gym, these are the things you need to know. Simply follow these basic gym etiquette rules, or risk getting kicked out and losing your gym membership. Or worse, becoming the local gym idiot!
If you disagree with any of these gym etiquette rules or have some to add, comment below!
Also, if you have any funny gym fail stories to tell, please leave them here.
What is Gym Etiquette?
Gym etiquette is how you conduct yourself in a gym style environment. Whether others are around or not, it is important you conduct yourself in a respectful manner. For this to occur, gyms have their own set of gym rules. However, there is more to it than just following the rules set in place for you to keep your membership.
In the following, we will go over all the proper gym etiquette you need in order to avoid becoming the local gym idiot.
Note: Every gym has their own set of rules and guidelines to follow. So make sure to check in with them to avoid the Lunk Alarm or any unnecessary fees.
Top 5 Gym Rules
Gym Etiquette Rule #1: Pay your dues!
This is by far Gym Etiquette Rule #1! Both financially and respectfully, you need to pay your dues. Nobody likes a cheapskate or a cocky amateur that think they know it all. Nobody cares how many magazines you’ve read, celebrities you’ve met, or videos you’ve watched. Stay up to date on your fees and learn from those with more experience, even if they are younger than you.
Overall, just don’t be an A$$! Be kind, humble and respectful to everyone at all training levels. Make sure to encourage others and make friends.
Remember, there is ALWAYS someone bigger, stronger, and better looking than you. Failure to comply to this standard Gym Etiquette Rule #1 can easily result in the termination of your gym membership! Or you getting physically thrown out of the gym by 1+ angry gym members!
Gym Etiquette Rule #2: RE-RACK YOUR WEIGHTS!!!
The most disrespectful, discourteous, and infuriating thing you can do in a gym is leave your weights out, or put them away wrong. Whether it be dumbbells, plates, kettlebells, or other gym equipment, put everything back the way it is supposed to be. Even if that is not how you found it!
We are pretty sure your mom doesn’t follow you around at the gym, so you are gonna have to take some responsibility and clean up after yourself. Otherwise, you will lose the respect of everyone around you and become the real gym idiot that everyone hates!
Gym Etiquette Rule #3: ALWAYS ask, don’t just assume.
When you assume things you simply make an “a$$” our of “u” and “me”. If anyone is nearby, or could possibly be using something, always ask before you take it. Even if you need to wait a minute to see if anyone comes back to it.
Taking things is just rude, even if you “didn’t know”. If you ask, you always know.
Remember, everyone shares everything at the gym, the same as it is in kindergarten. If you want something, then check around before taking it. Then there are no unnecessary arguments or angry looks.
Gym Etiquette Rule #4: Don’t hog the equipment.
When it comes to using the equipment, get in and get out. Don’t sit there on a machine or bench scrolling through Instagram for 5 minutes between every set. People are always waiting from a distance.
Be courteous of other people’s time, and follow social media on your own time. And if you have 5+ sets to do, you better not just be standing around at the squat rack talking to your gym bros. Always be working, or getting ready for the next set.
If you are doing a superset, be quick about it and never use more than 2-3 machines or stations at once, unless the gym is empty. Everyone has stuff to do too.
Gym Etiquette Rule #5: Respect personal space!
Look, but don’t touch. Big arms, ripped abs, and huge legs are all admirable. However, just because we like when people notice, doesn’t mean that you have the right to come up and touch what we have built.
If you want to feel, ASK! No acceptions! Whether you are young and hot or old and creepy, stay out of our personal space unless invited in.
Top 10 Gym Etiquette Rules
Gym Etiquette Rule #6: Don’t smell.
Whether you smell good or bad, the gym is not the place to give it away. You should come in not smelling like anything, good or bad. Bad smells only get worse, and good smells are too fragrant for others around you not to be distracted. It is fine if you start to stink after you have been sweating for a while but come in fresh, not freaky.
Also, if you smell like you just came out of a hotbox of smoke in your car, people are going to hate you. Whether you think you don’t smell like smoke or not, you do, and everyone knows it. It is your right to do as you wish, however, everyone at the gym is sharing air. If you ruin their air, you can expect a lot of dirty looks and even a canceled gym membership.
Gym Etiquette Rule #7: NO SINGING!
It is not Karaoke night! And we don’t care if it is your favorite song. Save your croaky voice for passing the time in traffic. When you’re in the gym, focus on your work.
P.S. If you can sing while working out, then you are not really working very hard. Just sayin’.
Gym Etiquette Rule #8: Scream as much as you want, but have a reason!
Being loud when getting psyched up and working hard is fine. However, if you do it for no reason, then you are just being a gym idiot.
To keep it simple, if you are doing something cool, then you are fine. If not, then stay quiet.
Gym Etiquette Rule #9: Wipe down your equipment. No excuses.
This is a mojor health risk if you forget, so don’t! Besides, “I forgot” is not a reasonable excuse for anyone old enough to workout in a gym.
Whether you sweat a lot or not, it is your courteous duty that you wipe down your equipment EVERY SINGLE TIME after you are finished using it. DON’T FORGET!
Gym Etiquette Rule #10: Don’t hit on other members!
The gym is a great place to hook up…before and after your workout though! It is NEVER a good idea to interrupt someone else’s workout. Especially if you are interested in more than a friendship!
Interact, but do not interrupt. If there is a connection, talk after. If not, they’re not interested. It is a HUGE turn off to interrupt someone’s workout. So be patient and take action when it is the appropriate time.
Top 20 Rules
Gym Etiquette Rule #11: Ask before you give help!
First, it is not social hour at your local country club, so keep your pointless talk to yourself. If you can’t say what you are going to say in under a minute, then save it for later. People go to the gym to better themselves and are all on a time crunch. Be respectful of their time and save the chat about the weather for the inevitable awkward silences in your life.
Secondly, NEVER walk up to someone to give them tips about how they “should” be doing things. That is extremely disrespectful, as it shows you think they have no idea what they are doing. If you have a suggestion, then ask if they would like to hear it. Don’t just start spewing out advice that they may not even want. Usually if they want advice, they’ll ask.
Gym Etiquette Rule #12: Wear appropriate gym attire!
It is not a strip club (male or female). So fully cover up all inappropriate areas. Ladies, side boob and see-through are too much, but a reasonable sports bra and short shorts are fine. Men, a speedo is for the pool, and your package is not made to be scrunched up into spandex.
Also, it’s not the 70s. Be comfortable, but not distracting. Taking your shirt off is fine, but don’t be loud about it. Public Indecency is a crime.
Of course, don’t track in dirt and mud from outside. If your shoes are dirty, take them off before you walk around.
Gym Etiquette Rule #13: No lockerroom nudity!
Cover yourself up in the locker room (and on the floor, obviously). There is always that one old guy in the locker room that is way too confident in his own skin, and there’s nothing we can do about that. Just don’t be that guy or gal! Keep it covered, and keep it appropriate.
Also, remember it is not social hour in there either.
Gym Etiquette Rule #14: No PDA (Public Display of Affection)!
We know that couples that workout together, stay together. However, the gym is not the place to show off your everlasting love and affection for each other. Nobody wants to see, hear, or have to workout around your makeout sessions every 2 minutes. So, stay on task, so you can get home sooner, and do what you need to do there.
Gym Etiquette Rule #15: Don’t stand in the way!
Whether you are in the walkway, at the water fountain or in front of the dumbbell rack, don’t be in the way. Make sure there is always plenty of space for people to move around you and get to what they need.
This also includes standing between benches, in or near squat racks or machines, and walking slow. Keep out of the way and no one will mind.
Gym Etiquette Rule #16: Glance, but don’t stare.
We get it. We’re hot, but that doesn’t mean we want everyone staring. Don’t be the creepy guy or gal that stares down every hotty in the gym. Everyone likes to be noticed for their hard work but don’t overdo it. Admire, and compliment if necessary, then look away.
Gym Etiquette Rule #17: Don’t laugh at anyone that is trying!
It is always okay to laugh with someone, but it is NEVER okay to laugh at someone, when at the gym. Yes, gym fails and gym fail stories are popular and funny. However, most of those people just don’t know what they are doing. So think of how you would want someone to help you if you were them. Then go from there.
Gym Etiquette Rule #18: Don’t be a gym idiot!
Don’t use bands, chains, or other equipment you don’t understand unless you know what you are doing! If you want to know why read these funny gym fail stories. If you need help, just ask.
Also, if you need a spotter, then get one. You shouldn’t make others around you concerned for your safety to where they feel the need to keep an eye on you like a child.
It is okay to ask for help, but not okay to put yourself and others at risk. Be smart, and be safe.
If you need a help on how to get started, get one of our strength programs or learn more about the Mathias Method Strength System!
Gym Etiquette Rule #19: Don’t keep asking for free advice.
If you need a personal trainer, then get one! And pay them. You shouldn’t go around bothering other people’s workouts for every little thing. You need to figure some things out on your own and if you need a lot of help, then pay someone to help you.
It is okay to ask for tips, but not for every exercise that you do. Even in the gym, nothing is really free. Respect other people’s time and value.
Gym Etiquette Rule #20: No sleeping, eating or lounging!
The gym floor is not a lounge, so don’t use it as one. If your gym doesn’t have a place to sit and hang out, then there is probably a reason. As in, they don’t want you to hang out there forever.
Eat, sleep and wait in your car, not on the unused machines or benches. You are just going to be in the way.
Important Reminders
It is also important to mention that things like curling in the squat rack or just using equipment for the wrong purpose are obvious no no’s. Just don’t do it.
Things like how you lift and the music you listen too are not on this list, because those things generally do not affect others.
Overall, these are the basic gym etiquette rules everyone needs to follow. However, make sure to check in with your gym’s rules so that you never get the Lunk Alarm set off on you, or have to pay fines for things you didn’t know.
Remember, if you disagree with any of these, or have some to add, comment below!
July 15, 2019
Think For Yourself and Be A Self-Starter To Your Dreams
If you want to be successful, you must learn to think for yourself and be a self-starter. No one is going to hand you your success. So you have to go out and take it. That means making your own decisions and creating your own path to success.
This is an excerpt from my Book “Motivated Mindset“.
Don’t let your lack of motivation hold you back from achieving your goals!
Find your motivation and change your life forever!
Make Your Own Decisions
Too often these days I see so many people afraid of making a decision, because they feel once one decision is made, that the other option is lost. This is not true.
By making a decision you begin to learn what it is that you really want. If you made the wrong decision, then you will have learned from it and are better informed to make the decision again, the next time around. And yes there is always another opportunity.
You can’t just expect the answers to come to you, or to be made by others. If you do, then you will learn nothing. Every mistake is just a learning opportunity for you to grow from. So be confident in yourself and make a decision, even if that decision is “wrong” in the eyes of others. It is your decision to make, so make it yourself and stick to it.
Be A Self-Starter
Be a self-starter to your dreams! Part of thinking for yourself is being a self-starter!
You shouldn’t have to be told how to do everything in life. If you want something to happen, then you have to make it happen.
So many of us procrastinate and hold ourselves back because of it. If we would just get things done ahead of time, then we could push on to other things and start creating a life of success.
If something needs to get done, then just DO IT! Don’t wait to be asked or invited. Start it yourself.
Everything from taking out the trash, to making major life decisions is placed on the shoulders of the one who first takes notice. So keep your eyes open, think ahead, and do whatever needs to be done first.
Start before you need to start and keep pushing along your Journey to Greatness!
Create Your Motivated Mindset Today!
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July 12, 2019
Steroids and PEDs in Strength Sports + My Thoughts
First, Anabolic Steroids are one of many Performance Enhancing Drugs (PEDs) used throughout sports and competition today. It is believed that they are almost required for Mr. Olympia IFBB Pro Bodybuilding Competitions and are known as “part of the sport” in powerlifting. Then, of course, there is always something about steroids occurring in the Olympics and sports such as Professional Baseball, Football, and most physical sports and competition. This article will go over my thoughts on the use of drugs, steroids, PEDs and even supplements for both professional athletes and normal gym bros.
Know that no drugs or supplements are necessary to make the Mathias Method Strength System or any of our Strength Programs effective.
Note: Anabolic Steroids and most PEDs are illegal in the United States without a doctor’s perscription.
What are PEDs?
PEDs, or Performance Enhancing Drugs, are drugs used to help increase performance in any given sport. The most common PEDs are:
Anabolic Steroids – Used to increase strength, muscle growth, and recovery. The effects mimic those of increased Testosterone, but tenfold.
Human Growth Hormone (HGH) – Increases growth throughout the body, but mainly used for increasing muscle mass.
Testosterone – Used to increase the effects of natural testosterone to build muscle, increase strength, and burn body fat.
Human Chorionic Gonadotropin (HCG) – Used by men to increase free testosterone if their bodies don’t make enough naturally.
Erythropoietin (EPO) – Used by endurance athletes increase oxygen uptake by increasing red blood cell count.
Stimulants – Anything that greatly increases performance to where your performance will noticeably decrease without it.
There are always more being created and used, but these are the most common in use today.
If I forgot some, or you know of any others, tell me about it in the comments below and I will add them to the list.
Steroids in Strength Sports
Before we get too deep into this though, let’s get one thing straight…Bodybuilding, Powerlifting, Strongman, and even professional arm wrestling, are in fact “sports”. They may not seem as athletic as Football or Olympic style sports, but they are still competition among athletes.
These sports that rely heavily on a competitor’s strength to win are known as Strength Sports. If you disagree, let me know in the comments below.
With that being said, anything that relies heavily on an athlete’s strength or muscle mass is likely going to have some steroid or PED use. This is because there are so many athletes that are trying to be the best, and to be the best, means to do whatever it takes. Even if it means taking drugs to defeat the competition. The question is, is it cheating?
In the 2008 documentary, Bigger, Stronger, Faster by Chris Bell, which dives deep into the world of steroid use in all forms of competition, Chris asks:
“Is it really cheating, if everyone is doing it?”
I will get into my answer in a minute, but let me know what you think in the comments below.
The thing is, not everyone is doing it. Many professionals choose to stay drug free. However, how many of them are known as the best? And should would they even be held in higher reguards if they defeated those taking PEDs? Everyone has their own opinion on this, but I want to know yours.
How I Feel About Steroids, PEDs, and Supplement Use
I understand why people use them, but they are not for me.
For Others
My feelings towards others using anabolic steroids or other performance-enhancing drugs are of understanding. I do not always agree with the reasons of why people take drugs to better themselves, but I understand the mindset of being the best.
First off, if you are just a regular gym bro that wants to look good by taking a bunch of supplements and drugs, then you are just being lazy. If you do not have a legitimate reason of why you are putting your health at risk just to look good for others, then you are simply being dumb. Sadly, this is about 90%+ of the people that use anabolic steroids today, as stated in Bigger, Stronger, Faster.
However, if you are an elite athlete that is working towards being the “Best In The World” at whatever sport you are competing in, then I understand your mindset. I understand the “do whatever it takes to be the best” mindset, and I respect those people. Again, I do not agree with it, but I do understand why and do not judge because of it.
Steroids Limit You
Still, one quote that always comes to mind whenever I think of people using steroids was said by Dave Tate of EliteFTS. He said, “If you need to take steroids in high school to get to college, then you will never make it to the NFL. And if you need to take steroids in college to get to the NFL, then you won’t last.” So, it is only after you have become elite on your own that steroids and other drugs can even help you to become world class.
This means you need to accomplish something on your own before you can even earn the right to take steroids or PEDs to become the best at something. If you take them too soon, then you are simply limiting yourself, because you can never go back. If you take them even once, you will likely never reach that same strength level again without them again.
So be wise and accomplish something first!
Let me know what you think in the comments below!
If You’re Thinking About Taking PEDs
If you ever were thinking of taking steroids or PEDs, you absolutely MUST consult with your doctor first. There is nothing in the law that says you can’t talk about them. So, just like any other drug, you need to talk to a doctor first so that your health can be monitored.
There is A LOT people don’t know about steroids without first-hand experience, and unfortunately, some of those people learned with their lives. So don’t be that person. Be smart and just ask so you understand all the risks and know what to do if something goes wrong. Who knows, they may even write you a prescription!
Let me know what you think in the comments below!
For me
My thoughts on the use of Anabolic Steroids and PEDs is simple…I understand why people use them, but they are not for me. In fact, it is the same feeling I have towards the use of most supplements. I do not want them, nor do I feel that I need them to reach my goals.
I did not get into Powerlifting to become the greatest powerlifter ever because to do that I would need to dedicate my life to the sport and do whatever it takes to be the best. That includes the use of performance enhancing drugs and that is a line I am not willing to cross.
I got into Powerlifting with my own goals in mind, but there are other things I life I want to do more. Powerlifting is just a passion for me, but not the reason I get up in the morning. So I do it for fun and love helping others join the sport as well.
Another reason is, being natural is cool to me. I’ve always loved to see what people can do without the use of any “assistance” in the form of drugs or “this great new supplement at GNC”. Natural RAW Powerlifting is cool to me. That is why I like so that is what I pursue.
So to put it clearly, on the subject of Anabolic Steroids and PEDs, I never have and never will use them, but I do not judge those that do.
Leave your comments on the subject below!
My Complete Supplement List
100% Whey Protein Powder – I get the cheap stuff and only use it for creamer in my coffee with almond milk or at night when I need a chocolate fix. So basically, I like the taste, but don’t use it as a meal.
Multivitamin – I eat a balanced diet, but I still think it’s a good idea to have a base of vitamins and minerals.
Fish Oil – I take it on and off for my heart health.
Creatine – I had half a serving by accident one time, and got mad when I found it was in the protein powder I bought. It is not a PED by any means, but just not what I wanted without knowing it.
Coffee – Who doesn’t love coffee?!
That’s it! I have never had anything else to my knowledge and never want too. I am not against other supplements, they are just not for me.
Author – Ryan J. Mathias
July 2, 2019
Powerlifting Meet Openers and Attempt Selection Strategy
Are you struggling to choose your attempts for your next or first powerlifting meet? Or do you just want to know the best way to max out in the gym? Then read on my strong friends and get ready for a new PR plan! This article is all about how to choose the best Powerlifting Meet Openers and Attempt Strategy to win!
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How To Choose Your Lifts Wisely
Recently I was able to attend a small charity powerlifting meet held at Ironworks Gym. At this meet, there were some strong lifters, as well as those just testing their strength just for fun. It was a great powerlifting meet and everyone had a lot of fun, but I noticed that very few of the lifters knew how to choose their openers and attempts.
They would complete their first lift and then take suggestions from anyone around as to what they should attempt next. Very few of them had a plan and as stated by Legendary Powerlifter and Coach Louie Simmons of Westside Barbell…
“If you don’t have a plan, you plan to fail.”
– Louie Simmons, Westside Barbell
Get a plan for success in your next Powerlifting Meet with our proven Powerlifting Programs!
So, this article on how to choose the best openers and attempts is for those of you that need a plan for success in your next Powerlifting Meet. My Powerlifting Team of Strength Warriors and I have all used it to make sure we never bomb out of a meet and always hit a PR by the end.
So, get ready to take notes and let’s begin…
Article Overview:
What is Powerlifting?
The Goal of Powerlifting
The Goal of the Lifter
1RM vs Projected Maximum
Openers (1st Attempts)
2nd Attempts
3rd Attempts
Max Mindset
Summary
What is Powerlifting?
“Powerlifting is a sport in which the goal is to become as strong as possible in your chosen division for all three lifts.”
First, powerlifting is a strength sport in which the goal is to become as strong as possible in your weight class and division for all three lifts; the Squat, Bench Press and Deadlift.
In powerlifting, you get three attempts to lift the most weight for each lift. The heaviest completed weight for each lift is added to your accumulative total for that day. However, to complete a lift you not only have to lift the weight but must do so with proper technique.
Every Powerlifting Federation has its own set of rules and regulations on how to perform each lift. So check your Federation Rules before you start training in order to practice the proper technique.
Learn proper lifting technique for the:
Squat
Bench Press
Deadlift
The Goal of Powerlifting:
“…you cannot win a powerlifting competition just by simply being strong.”
Next, the goal in powerlifting is to obtain the highest total [weight lifted] that you can. So, you cannot be weak in any of the three lifts. You must be at least proficient in all three lifts so that you can have the greatest chance of obtaining a competitive total against other lifters in your division.
With that being said, you cannot win a powerlifting competition just by simply being strong. You must have a strategy that makes you stronger than other competitors. That is why attempt selection is so important for all lifters. You have to be smart and strong to win.
“You must have a strategy that makes you stronger than other competitors.”
The Goal of the Lifter:
Finally, though winning is nice, the goal of any lifter should be to lift the most weight they can on competition day. To lift the most weight, and get the highest score you can, you must complete each lift. The more lifts you miss, the more weight you leave on the platform.
Beginners should always aim to go 9 for 9, or completing all 3 attempts in each of the 3 lifts. This will help beginners stay conservative in their attempt selection and give the highest chance for obtaining a high total.
More advanced lifters should also aim to go 9 for 9, but getting at least 6 for 9 is still okay. This is because as an advanced competitor you are going to have hard competition, whether that is against others or yourself. So advanced lifters need to aim high on their third attempts and push their limitations. These are the lifts that will define the elite from the competitive.
What is more important for advanced lifters is too beat the competition. Sometimes you will win, and sometimes you will lose, but that is competition. You have to compete and test your boundaries. So do what you can, but go for glory and don’t hold back!
To put it simply, if they go for 225 kilos (496 lbs), you better go for 227.5 kilos (501 lbs)!
Have A Smart Attempt Selection Strategy
Your strength levels will determine how much you can lift on that given day, but your attempt selection is crucial in obtaining the highest total.
Remember, once you have chosen your attempt, you cannot go back down in weight, so you must stay smart. If you do an attempt that is easy, yet jump too high on the next attempt and cannot do that weight, there will be pounds/kilos left on the platform that could have been added to your total.
So your strategy should be to stay reasonable on your first two attempts before going for absolute maximums on your final attempt.
1 Rep Maximum vs Projected Maximum:
Before we get into the percentages of each attempt, let’s go over the differences between a maximum and a projected maximum. The difference between a 1 rep maximum or personal record (PR) and a projected maximum is simple.
1 Rep Maximum = The max weight you have done recently, using proper competition style form.
Projected Maximum = Your best estimation of the most you can do based on training and your experiences. Usually, about 5-10% more than your true max when you started a proper 12-Week Powerlifting Program.
However, for a maximum to count though, it must be performed under the same rules and regulations as the competition you will be in. For example, you may have a standard bench press PR of 300lbs but in competition, you must pause on your chest. This pause can take away from your gym lift maximum bench press because it has longer time under tension and you must press from a static position. With this in mind, it is a better estimate for you to use your pause bench press PR while keeping your hips down and following all the rules of competition as your maximum.
Also, you should practice the competition style lift often in your training, so that you build strength with that technique. It is still important to overload with a standard bench press technique, but always be practicing your sport as if you are in competition as well.
Projected Maximum
Most powerlifting programs base all training percentages on your current true maximum. From a proper 12-Week Powerlifting Program you can expect about a 5-10% increase. For example, if you start with a squat program with a 500-pound max, you can estimate a 525-550lb projected maximum after 12 weeks. This estimation is used only on competition day for choosing your three attempts.
The projected maximum should only be used by advanced lifters with years of experience and multiple competitions under their belt. Advanced lifters know their limitations and are much better at estimating their gains from the training they have done over the course of multiple years.
Beginners and moderately experienced lifters should not use this because their gains may still be somewhat inconsistent. This may lead too over projecting your abilities which can lead to missed lifts in competition.
Be Honest
Another thing to consider is that just because you lifted a particular weight one day in the gym while you were feeling good, does not mean you will be able to reach that same weight on competition day. The goal should always be to hit new PR’s during a competition, but there are numerous variables that can affect whether it is a good or bad day for any of the lifts you are doing.
Overall, when selecting weight attempts, just be honest with yourself and think reasonably towards your abilities. It is better to estimate too low and surprise yourself in competition rather than aim too high and miss lifts, possibly losing you the competition.
“…just because you lifted a particular weight one day in the gym while you were feeling good, that does not mean you will be able to reach that same weight on competition day.”
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Powerlifting Meet Attempt Selection Strategy: Openers (1st Attempts)
First, know that attempt selection is different for a beginner versus an elite lifter. For example, your opener will vary greatly depending on your powerlifting competition experience. However, every lifter should always choose a weight that they have a high probability of completing for each attempt.
For beginners, your first attempt should be a weight that you can do for 2-3 reps, even on a bad day. This is about 90-95% of your true 1 rep maximum.
For elite powerlifters or those with experience, the first attempt should be something that you know you can do. This is also about 90-95%, but of your projected maximum. Consider it a final warm-up lift before you attempt your 100% max on the second attempt.
Powerlifting Meet Attempt Selection Strategy: Second Attempts
Next, your second attempt depends on how your first attempt felt. If it was easy, take a reasonably large jump of 5-7%. If it was hard, to take a small jump of just 3-5% or less than 10 kilos.
This attempt should be around a 3-7% jump to reach 95-100% of your maximum. If you are a beginner, be conservative and wait to hit the big weight on your third attempt. You still NEED to hit this weight, so don’t jump too high yet.
For more experienced lifters, your second attempt should be your projected maximum for the day. The reason you need to go for this weight on your second attempt is so that you have two attempts at it if needed. If you get red lighted or even just fail the lift for some reason, you can go for it again on your third attempt.
This weight is around or just over 100% of your maximum. It is the weight that simply must be done in your mind. It is why you showed up that day. So go out there and get it!
Powerlifting Meet Attempt Selection Strategy: Third Attempts
Finally, your third attempt dependents on your second attempt. No matter how the second attempt went, the next weight you choose should be something you know you can do.
For beginners, this is usually between 100-105% of your current 1 Rep Maximum.
Again, it needs to be a weight you know you can do. Usually, it is a weight you have done before. Of course, we all want to hit a new PR, but it is more important you get the lift, rather than set a PR in your first powerlifting meet.
Just make sure that the jump to the third attempt is less than the jump taken between the first and second attempts. This will help you avoid missing your third attempt, as your body is more likely able to handle a smaller weight jump.
By taking a bigger jump up in weight compared to your third attempt you risk overstressing your body with too great of a stimulus that it may not be prepared for. Decrease your jumps from each warm up and attempts will better prepare your body for the weight to come.
For Advanced Powerlifters
For elite lifters, this should be just around or above your absolute projected maximum. Often this is 100-110% of your old 1 Rep Max and should be a PR lift.
This is the all-out lift that makes champions. So, go out and surprise yourself!
Powerlifting Max Mindset:
In the sport of powerlifting, you must have a strong and competitive mindset to succeed. You must believe in yourself more than anyone else. You must have full confidence in every attempt that you do. If there is any doubt in your mind then you have already failed the lift.
It takes extreme focus and determination to push your body to the limit as you move with perfect form.
Knowing this, it is difficult for a competitor to select their attempts while in competition. You may know best what your body is capable of, but you must stay confident in your abilities. This is often detrimental for lifters that choose their attempts because they often overshoot their abilities while being confident. So it is recommended that you have someone choose your attempts for you.
This can be anyone. They do not have to know your abilities or even what powerlifting is about. They simply must know your goals for the day and have a plan set in place that you have already given to them prior.
The day all depends on each lift as it is completed but if you give them some options to choose from or consult with them between lifts it will allow you to stay more focused on the lift rather than the weight.
Overall, just never go into a competition alone. Always bring back up. I mean, someone has to hold the camera…right?
“You must believe in yourself more than anyone else.”
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Summary of How To Pick Openers and Attempts:
For Beginners:
Try to go 9 for 9! Don’t miss any lifts!
Open with about 90% of a max weight you have done before (with competition technique) or something you can triple on your worst day.
Base your second attempt on how your opener felt. If it was hard, only bump it up a little. If it was easy, go for about 95% or a weight you can double.
Base your third and final attempt on how your second attempt felt. If it was hard, only move up a little. If it was easy, choose a weight you are highly confident you can do. Remember, it’s not about a PR. It’s about what you can lift that day.
Of course, always redo any attempts you miss whether they be due to technical errors or failed lifts.
For Advanced Powerlifters:
Also, try to go 9 for 9! Do what you can that day and only truly push your final attempts.
Open with your final warm-up weight to your second attempt. This is usually 90-95% of your projected maximum.
Base your second attempt on how your opener felt. If it was hard, only bump it up a little. If it was easy, go for the weight you came to do. This should be 100% of your projected maximum.
Base your third and final attempt on how your second attempt felt. If it was hard, only move up a little. If it was easy, go for a PR and show the world what you are made of!
Always redo any failed lifts.
For missed lifts due to technical errors, use your honest judgment as to whether you can correct it or not before moving up in weight.
Powerlifting Meet Attempt Selection Strategy: Conclusion
Overall, powerlifting is a great sport for anyone that wants to get stronger and test their abilities. Powerlifting will make you better at any sport you do. It takes focus, hard work, dedication, self-confidence, and a very strong mindset to compete in.
I recommend everyone that strength trains compete at least once because it will force you to have good technique and give you a goal to strive towards in your strength journey. Just remember to make a plan for choosing your attempts and never go in it alone.
Always have some support and make some new friends at every meet. It will all help you grow as a person and may motivate you to continue your growth.
So make a plan, stay focused, and execute it with perfection. You are now more informed and better prepared to estimate your best weights at your next powerlifting meet. So go dominate and keep getting stronger my friends!
Strength to you,
Ryan J. Mathias
Owner and Creator of MathiasMethod.com
June 26, 2019
Diet and Exercise Made Simple
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Diet and Exercise Made Simple
We all know diet and exercise are important. However, it doesn’t have to be hard! So many people make it out to be much harder than it really is. If you just do a little planning and put in the effort, your health and weight loss goals can be accomplished.
Which is more important…diet OR exercise?
We all want to know! What is it?! What is more important for getting leaner, stronger, and for me to reach my health and fitness goals fastest? Do I need to focus more on diet OR exercise?
Answer: Neither!
Neither diet nor exercise trump the other. They are BOTH important if you want to reach your strength, health and fitness goals! They both work together to help create a healthy body. If you do one or the other well with little regard towards the other, you will not get near the results as if you worked both together.
“Your diet helps to amplify the effects of exercise…”
Have you ever heard something like, “You can’t out exercise a bad diet”? Well, though exercise is highly valuable, and burns a ton of calories, it’s too easy for us to eat more calories than we can burn off. Also, if you have a bad diet, you likely will not have the energy to exercise enough to maintain a healthy body.
Have A Good Diet
Your diet helps to amplify the effects of exercise and gives you the energy to perform at your best. So, in order to perform your best, YOU NEED A GOOD DIET!
That doesn’t mean you should be stuck eating bland foods like chicken and broccoli every day, but you should put more thought into it than “oh look, ice cream has 2g of protein in it!”.
Your calories and their sources matter. Have a reasonable amount of fats, carbs, and protein if you want to perform your best and get the most out of your workouts.
DO NOT make one nutrient out to be “bad” and another the only thing you concern yourself with. Find an equal balance that fits your lifestyle and stick to it with little variation.
Do Real Exercise
“If you want to create change, you have to do things that are harder than walking your dog.”
If you don’t exercise you aren’t going to change much of anything. You can’t diet your way to a 6-pack while just sitting around or going through everyday activities. You need some amount of exercise no matter how clean your diet is.
Exercise not only burns calories, but it also creates numerous changes in your body, including hormonal, that changes how your diet affects you. If you want to look like you are fit and workout, then guess what? You’re gonna have to exercise, and exercise enough to create change.
WALKING DOES NOT COUNT!
If you want to create change, you have to do things that are harder than walking your dog! Even if you walk your dog uphill, that is still not considered exercise.
Do some strength training, go for a run, do calisthenics at home, cycle, or anything you enjoy. Do it multiple times per week and put in some strong effort so you can get some great results. This will amplify your results as your diet and exercise routine work together to create the most amount of change within your body.
Make Progress Every Day
“You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.”
Your diet and exercise routine doesn’t have to be complex. Let it be simple.
Let go of the excuses, we all can make them, and get started today. Right now is the time to make a change. Tomorrow is too late!
Get up and do SOMETHING! Anything! Just move and work towards becoming stronger!
Start easy and progress forward by doing just a little more each day. You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.
You can run for 1 minute today, 2 tomorrow, 3 the next day and so on.
The Daily 30 is also a great choice and it was made specifically for beginners!
Whatever you do, continue to improve daily. Doing the same thing over and over will give you little results, plus it’s boring. Do something every day and work towards your goals!
Make Small Diet and Exercise Changes
“Most of us overeat at night due to under-eating throughout the day.”
When it comes to diet and exercise, keep it simple! Start with a simple diet change, like taking a multivitamin or drinking an extra glass of water every morning. Then you can move onto adding in a healthy snack during the day. Such as some fruit, vegetables or some nuts.
YES, I did say “add in” a meal before I said to take anything away. This is because most of us overeat at night due to under-eating throughout the day. If you add in a healthy snack/meal during the day when you need the energy, you will tend to eat less as night, which will make a big difference in itself!
For exercise, start with doing some push-ups, planks, squats, jogging, the Daily 30 or something! You MUST EXERCISE if you want to create change! This tends to be the hardest part for everyone, but it is extremely important! Diet and exercise go together.
Take it slow, but make a change! Your world starts to change the moment you start changing it! So let’s get to it!
“ Your world starts to change the moment you start changing it!”
Keep getting stronger my friends!
Strength to you,
Owner and Creator of MathiasMethod.com
