THE SECRET TO GETTING GREAT RESULTS IN THE GYM!

Intensity is the price of excellence.” Warren Buffet

The formula for creating a great physique is simple. Training+Nutrition+Sleep=Results. That’s not difficult to grasp right? However, there’s another crucial ingredient. One that’s not talked about as much, but without it, you will never create a great physique, or a great anything, for that matter.

Can you guess what that ingredient is? It’s intensity. Intensity is the difference between a decent physique and a great physique. The official definition of intensity is the quality or state of being intense especially : extreme degree of strength, force, energy, or feeling.

Let’s focus for a moment on the feeling part. Intensity is a feeling. It’s not hard to recognize, you can easily tell when someone is intense. However, when the average person works out, there isn’t a great deal of intensity.

Simply watch the average person workout, then watch a champion athlete workout. There is a night and day difference. Is this because the champion was born superior?

No, of course not. It is simply because the average person trains with vague goals and a vague plan of action to get there. The elite athlete on the other hand knows exactly what they’re training for, and it is something of massive importance to them.

Fitness woman workout with barbell on bench in gym

It’s for this reason that 9 times out of 10, they achieve their goals. In other words, they are able to workout with a high level of intensity because they have given themselves a great reason to do so, but a great reason isn’t good enough.

It’s got to be a great reason for you specifically. Something that pulls at you. Something that gets you emotionally involved. I want you to grab a sheet of paper and a pen, and write out your fitness goals.

Don’t settle for vague goals, be specific. How much weight do you want to lose? How many inches here and there? How much muscle do you want to build? What shape do you want to create? Now, look deeply within yourself.

Why is it important for you to achieve those goals? Maybe it’s to have more energy to play with your children. Maybe it’s to live a longer life. Maybe it’s to overcome a certain health issue, or get off a specific medication. Maybe it’s to build a loving relationship with your body. It could be anything. The only criteria is that it must be deeply important to you.

Now hang that on your bathroom mirror. Read it before you go to the gym each day. Remind yourself why you are training. If you take the time to pinpoint your goals and figure out your why I guarantee, no, I promise you that you’ll notice a newfound motivation to train.

Along with that will be a focus and intensity in the gym, and this clarity of vision, that gives birth to new levels of intensity and motivation, is what will take you, day by day, right to your goals. Now get out there and kick some ass!

ADONIS

Your Inability To Focus Is Killing Your Gains!

You will never reach your destination if you stop and throw stones at every dog that barks.” Winston Churchill

In our modern world, there are distractions coming at us from everywhere and at ALL times. Whether it’s our smart phones, computers, televisions, friends, the news, or our mothers, it often seems as if we can’t avoid it.

This is exactly why we need to prioritize focus. You see, focus is like a muscle. If you train it regularly, it will be nearly unbreakable. However, if you don’t train it, your ability to focus will grow weaker and weaker.

There is one quality need to develop focus, and that is self-discipline. The problem is, lack of focus usually also means lack of self-discipline. A person with no self-discipline is like a sailboat without a sail.

They will most likely never get anywhere, and more often than not, it will ultimately have unwanted and unforeseen consequences. Obviously, nobody wants that.

So why do so many people drift through life, only doing what they’re told? Following the already beaten path, with little to no true fulfillment? It’s very simple.

It’s hard to be disciplined. Especially when you don’t have an authority figure standing over your back, threatening you with consequences. Really think about that for a second.

As adults, should we really need someone else to hold us accountable for the things we want to achieve? If you ask me, the answer is a resounding Hell No!

True motivation comes from within, not without! So, ask yourself now if you really want to achieve that goal body. Now, ask yourself why. Why is it necessary for you. Why must you achieve your goal?

Identify why you NEED to achieve it. That reason should move you emotionally when you identify it. It should compel you into action. This is why you will become disciplined, because even though building self-discipline is hard, it doesn’t hurt nearly as much as regret.

No-one else can do it for you, and you won’t get fired, or punished, or fail school if you don’t do it. You’ll simply have to live with your unhappiness. Unexpressed desires are energy.

The stronger the desire the stronger the energy. If we don’t express it, it gets stuck inside the body. If you have children, you can easily see what I’m talking about.

Stop them from playing. Make them sit and be quiet. If you do this often enough, they will start to get into trouble. They will act out, and it will often be completely out of character for them.

This is because the energy within them wants to be expressed so badly, that it will come out in literally whatever way it can. YOU are exactly the same way.

If you don’t express the desires within your soul, you will find yourself doing all sorts of things. Smoking, drinking, drugs, sex addiction, video game addiction, a short temper, and struggling with depression.

I’m certainly not a doctor, but it is my experience that depression comes from repression. There’s no need to go through all of these things though, if we just make it a point to develop self-discipline.

There are SO many ways to do this that I won’t go into them. I will however, reveal my favorite way. Meditation. Meditation is very simple, I explained how to do it in my last article which you can read here: https://frommeatheadtomeatless.com/2019/12/19/think-and-grow-fit-part-2-how-to-use-meditation-to-take-your-physique-to-the-next-level/

If you practice diligently, you can develop laser focus with meditation alone. Self-discipline will come majorly into play here. Please be aware though, that with time, it gets easier.

It becomes second nature, the way that you naturally are. At this point, the only thing standing between you and your dream body or any other goal will be a decision to manifest it.

If meditation isn’t your cup of tea, worry not. You can cultivate focus in many other ways, and once you do, you will be shocked at the things you are able to achieve. It will be Much more than just your dream body!

With that being said, I wish you ALL the best, and remember. Successful people fail ALL the time. The difference between them and failures is that they get up, adjust their approach, and try again.

I LOVE YOU GUYS,

ADONIS

How To Identify And Smash Your Physique Goals

“No Wind Blows In Favor Of A Ship Without A Destination.” Montaigne

 

Exercise is a great way to stay young and healthy. It holds a host of benefits for all those willing to stick to it, but one of the most controversial is the fact that it augments one’s physical appearance. That is the MAIN reason many people get into it, quiet as it’s kept.

And that is perfectly okay. There’s nothing wrong with wanting to look your best, and shut shit down every time you step out the door. A healthy ego, not an out of control one, is an asset, not a liability. That brings me to the purpose of this article. This is for any and everyone who wants to achieve a specific physical aesthetic. With that being said, let’s dive into it.

Let me preface with a small disclaimer. This article is written by a male and primarily intended for other men, however, women can certainly benefit from it.

Look at you! You’re hitting the gym several times a week. You’re being more mindful about what you put into your body. You’re even seeing some results. Congratulations!

But before you celebrate your new found gains and confidence, let’s face facts. After that beginning period of 1-2 years of making decent progress, most people will Inevitably plateau.

Why is this? Don’t get me wrong. It’s perfectly fine to coast if you’ve reached your physique goals, although personally I believe coasting leads to losing ALL your hard earned gains sooner or later. Coasting is what happens when you lose motivation.

And why do you lose motivation? It’s simple. Undefined goals! Think about it. Why would you bust your ass in the gym when you don’t even know exactly what you want to look like? Exactly! You wouldn’t.

Luckily, this is a simple fix. People are obsessed with the way things look. When something is beautiful, we can’t stop staring at it. The body is a thing. And we have the ability to change it. Look at it like an artist. Our genetics are our canvas. What we eat is our paint. And the weights are our paintbrush. With these tools we can create a masterpiece, or a mess.

This brings me to my next point. What do you want to look like? Seriously, if you could have any body you wanted, what would you choose to look like? It’s very important. Find someone, an athlete, a celebrity, that you would love to look like, and put a picture of them up on your wall, or the mirror.

Pro tip: Make sure that they are similar in structure to you. If you are tall, they should be tall. If you have a small waist, they should too, etc. Obviously they won’t look like you due to added muscle mass and lower body fat, but just look at the structure. This will ensure that you can build a very similar physique to them.

Look at this picture in the morning and before bed, and try to imagine looking at yourself in the mirror with that physique. You look great, you feel vibrant and fit.

This will create a deep level of motivation that will make it easier to go to the gym and make responsible eating choices, and will aid you in staying focused throughout your workouts.

Next, create a basic plan to attain your goal physique. Don’t get fanatical. Just remember this, junk food is a treat, not fuel. Whole(REAL) food is fuel. Eat to fuel your body and treat yourself every so often. Try to drink mostly water, or other zero calorie beverages, and eat mostly whole foods.

This will of course vary from person to person, and if you’re naturally as thin as a rail, you may be able to eat junk more often and still get the results you’re looking for. Generally speaking though, it is always wise to eat healthy most of the time.

Now, let’s talk about identifying the type of physique you want. Different physiques are created by different types of training and nutrition. Here are a few basic physiques to help you identify your goal.

Physique 1

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This physique is slim and very lean. To achieve this type of look you would have to eat very clean, ideally knowing and tracking your macros, at least in the beginning. You could lift weights as little as 3 days a week, preferably in a circuit training fashion, and attain this look as long as you were doing some cardio as well to burn extra calories. You would want to keep rep ranges around 10 to 15 to increase the length of your sets and therefore burn more calories. Remember to keep rest periods short to keep your heart rate elevated while you train, no more than 60 seconds rest after each circuit.

 

Physique 2

new article pic 2

This physique has quite a bit more muscle, but isn’t quite as lean. For a physique like this, you would want to train a with relatively heavier weights in the 8-10 rep range. You would also want to get in a good amount of volume each week, and therefore hit the gym more like 4-5 times a week. To accomodate the heavier weight lifted, you would want rest periods between sets at 90-120 seconds. You would also want to eat in a slight caloric surplus, in order to build muscle.

 

Physique 3

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This physique is basically a blend of the first 2. A fair amount of muscle, but also shredded. This is my ideal physique type, but it should be noted that this physique is the hardest to achieve of the 3. It takes several years to build the muscle mass, and absolute dietary discipline to stay so shredded year round. If this is your ideal physique type, prepare to be in the gym 5-7 days a week. You need to lift light, moderate, and relatively heavy and do cardio several days each week to achieve this look. Figuring out your macros is a must! If you want to look like this, you can’t afford to lose focus in the gym, or in the kitchen. Of course you can still have cheat meals every so often, depending on how lean you are. Let me make it clear that these physiques are just a few examples, and there are many more to choose from. The most important thing is just to find a physique that inspires you!

There you have it. A clear cut way to identify and SMASH your physique goals! Remember, be honest with yourself, and also remember that it’s ok for your goals to change with time. Maybe you start off with something more attainable for you now, and set higher goals over time. Don’t bite off more than you can chew.

If you do, you’ll most likely just burn yourself out. So, if all you can commit to is 3 days days in the gym, then do it. Set your goals accordingly. Monitor your progress. It’s incredibly motivating to see your progress on paper, or in pictures. If you know where you’re going, you have a much better chance of getting there. If you have read this far and still feel overwhelmed and confused, you aren’t alone. I would LOVE to work with you. I offer one-on-one coaching, as well as custom training and meal plans. Simply go to my products page to check it out, or you can follow this link: https://wordpress.com/page/frommeatheadtomeatless.com/125 As, always, I love you guys.

Facetune_14-12-2018-00-29-35

Adonis

 

 

So You’re Vegan Now, But What Should You Eat?

In the age of information, we have more knowledge available to us than ever before. On one hand, this is can be a great thing, but on the other hand, it can be confusing as hell. There are so many fad diets at the moment, carnivore, paleo, keto, pescatarian, vegetarian, etc. Even when it comes to vegan diets, there are just so many different schools of thought, it can be overwhelming, especially for someone who’s just looking to make the healthiest and most sustainable decision for their health. Is this you? Well, worry not my good friend. That’s exactly why I’ve created this article, to clear up your confusion. For obvious reasons, I will focus on clarifying the confusion around the vegan or plant based diet.

 

First, let’s define what a vegan diet is. In simple terms, it is a diet devoid of any meat or animal products of any kind. Simple enough, right? But you know how we humans do things. We complicate them for no good reason haha.

 

There are several ways of eating a vegan diet, and they vary pretty significantly. Here is a list of the main ones.

 

Types of Vegan Diet:

  1. Typical Vegan- This is definitely the most common. It isn’t very limiting. Essentially, the people following this type of diet eat anything that doesn’t have animal products. This often includes lots of junk foods, alcohol, etc. They are usually vegan for ethical reasons and don’t care much about their health.
  2. Raw Vegan- This diet is much more restricting as one following it only eats vegan food that is raw, or uncooked. Those following this type of diet usually care tremendously about their health, and put great thought into everything that goes into their bodies.
  3.  Fruitarian- This diet is very simple. It consists of eating fruit exclusively. It is the probably the most restrictive of all vegan diets. People who follow this diet are usually very mindful about their health also. I have to add that while I feel fruit is one of the best foods we can eat, I believe eating it exclusively robs one of the nutrients that other food groups provide.
  4. 80-10-10- This diet was created by Dr. Douglas Graham and consists of eating raw vegan with 80 percent of your calories from carbs, 10 percent from protein, and the remaining 10 percent from fat.

 

There are other variations, but those are the most common. All of these diets can work for certain people, but I feel the best way to eat will always be finding a way to eat sensibly, while enjoying some variation of the foods you love.

Deprivation seldom works for long periods of time. We all want to find a sustainable way to eat that we fully enjoy, while having the least impact on the health of our beautiful planet that we possibly can.

For you, the reader looking to give veganism a shot, or in the early stages of your vegan journey I recommend a few simple things to help you enjoy this process more. Subscribe to some vegan food based YouTube channels.

There are so many incredible vegan chefs making delicious vegan versions of everything you can imagine and more! Get a notebook. Write down recipes that look good and try them. Keep your favorites.

Make a list of all the foods you love and then look up vegan recipes of them. These days there are even videos of how to make everything under the sun, so don’t let not being experienced in the kitchen stop you.

Learn to make sauces. The perfect sauce can take 2 minutes to make, and can take a dish from good to fire! Write a couple of simple sauce recipes down to try. Keep the ones you like.

Don’t be afraid to try new things. I like to buy something I’ve never had every time I go to the store. It can be a seasoning, fruit, vegetable, anything! Obviously you’ll run out of things to try eventually, but you’ll find new things that you love.

I hope you’ve enjoyed these tips for new and beginning vegans, and maybe even some experienced ones.  If you have, be sure to give it a like, and comment if you benefitted or have any questions for me. I love interacting with you guys so don’t be bashful. Much love always,

me b&w

Adonis

4 Best Diet Hacks For Getting Leaner Easily

“Bodybuilding is 80 percent nutrition.” Vince Gironda

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“Abs are made in the kitchen.” “You are what you eat.” You’ve heard the sayings. They all boil down to one thing and that is this. If you want to create changes in your body, your diet has to be on point.

However, let’s face it. There are new fad diets popping up every week. Keto, paleo, vegan, plant-based, carnivore, etc. All of this basically just complicates a simple thing. There are a few basics that if you’ll add to your repertoire will put you well on your way to mind blowing changes in your health and physical appearance.

That’s why I’ve put together this simple list of 4 hacks that are so simple, yet so powerful in their effect. Give even one or two of them a try, and within four weeks, I guarantee you’ll notice a difference in your energy and body.

1. Only drink things with zero calories. This is self explanatory. Drink plenty of water, tea, etc. So long as it is calorie free it is ok to drink. Avoid artificial sweeteners and drinks with unnatural ingredients.

2. Only eat sugar containing foods at predetermined times. For instance, for a weekly designated cheat meal. Another acceptable time would be after an intense workout. Keep in mind though that dependent on your body type and goals it may be best to avoid cheat meals altogether until you hit your physique goal.

3. Avoid carbs within four hours of bedtime. Chances are they won’t be utilized by the body for energy, and thus, will be stored as fat. Instead, eat meals consisting of protein and “good” fats such as those found in nuts, seeds, and avocadoes.

4. Make it enjoyable. The best diet is one you can stick with. The old adage of healthy food being tasteless is simply not true. A healthy way of eating can truly be sustainable for any and everyone, although it may take some time to find what works for you. Don’t be afraid to expand your palette.

If you apply even one or two of these very super simple principles I promise you’ll be astonished at the changes that occur over time. Don’t forget to be active whenever you can on a daily basis. Take the stairs instead of the elevator, walk instead of driving to the corner store, stretch while binge watching your favorite netflix show, and whatever else you can think of. You’d be surprised how creative you can be when you use your imagination. Much love,

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Adonis