All Posts by yogadoc

Show Off Your Future Six Pack Abs Now

Hiding Bellies Behind Numbers

Everyone talks about numbers

  • Calories eaten
  • Calories burned
  • Steps taken
  • Pounds gained
  • Pounds lost
  • Body fat percentages
  • Grams of carbs or protein or fat

The truth is that most people are just hiding behind the numbers while they hide their bellies behind​ baggy t-shirts.   I know.  I used to be one of those people.  I was miserable.

Belly Hider or Ab Show Off?

Be honest with yourself.  Are you hiding your belly beneath XXXL t-shirts, numbers on a scale, or hashtags like #gopaleo?  the only results that matter are the one you can see in the mirror.

How would it feel to reach down with one hand, grab the edge of your shirt and smoothly peel it off over your head to reveal your abs like a boss, like a badass.  No numbers necessary.  That action would speak for itself - the confidence, the swagger, the poise, the finesse...

You don't want a specific weight or body fat percentage.  You don't want a certain number of calories or grams of carbs or fiber or gluten.

What you want is to go from belly hider to ab show off.​

Will 2017 be the year you reveal your Abs?​

Results You Can See In Selfies

You know those sharp, individual muscle fiber lines that pop?  Those are exactly what you want to see in the mirror and in selfies.  If you're spending hours at the gym, doing hundreds of crunches and situps, and you're not seeing every sharp, cut , lean, shredded muscle fiber line you want to see then you're just wasting your time.

Reveal Your Abs Before You Have Abs

There is a better way - you can sculpt sharp abdominal muscle lines and reveal more of your abs while you're doing it - the key is replacing your standard crunches with moves that activate the maximum number of muscle fibers in the least amount of time.

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

NAIL THIS MOVE - IN 3 RIDICULOUSLY EASY STEPS

Superhero crunch maintains the deep core in an eccentric contraction while the surface core muscle are concentrically contracting

Combining Multiple Contraction Types

Find a soft surface for your knees.  Sand or grass outside, a folded yoga mat or blanket inside.

​Reach up and extend your hands to the sky.  Maintaining this length in your sides as you drop back will keep the deep core muscles in an eccentric contraction while you are crunching back up.

When you are having difficulty maintaining the stick-straight posture, that is the sign that you have pushed your deep core and surface abs to the limit.

Try to hold this position for a count of 10, extending your arms being you.​

To activate the maximum number of muscle fibers in the least amount of time, maintain a stick-straight upper body with no flex at the hip or waist and lengthen upwards as you drop back

To activate the maximum number of muscle fibers in the least amount of time, maintain a stick-straight upper body with no flex at the hip or waist and lengthen upwards as you drop back

Pushing The Limits

Superhero crunch - when you can't drop back any further, you have reached the limit of your deep core and surface abdominal muscles

Superhero crunch - when you can't drop back any further, you have reached the limit of your deep core and surface abdominal muscles

Stop Hiding Your Abs

Most crunch workouts focus on the surface abdominals - the ones you can see.

​The problem is that they shut down the deep core, where all the fat-burning action is.

You will reveal more of your surface abs while you're working out if you keep the entire length of deep core fibers activated.​

At the same time you will be sculpting the sharp, defined muscle fiber lines you want to see in the mirror and in selfies.

Look at the huge volume of muscle fiber in the deep core - you're not activating these fast-twitch fibers at all

Look at the huge volume of muscle fiber in the deep core - you're not activating these fibers at all

Most core workouts focus only on the thin layer of surface muscle and shut down the deep core - but the deep core is where all the fat-burning action is

Most core workouts focus only on the thin layer of surface muscle and shut down the deep core - but the deep core is where all the fat-burning action is

Take A Look Around... And In The Mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?   If you keep doing the same exercises as everyone else, you're going to look like everyone else. Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give Gym Hotties A Reason To Notice You

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

STOP HIDING BENEATH XXXL T-SHIRTS

define your shoulders and sculpt your abs with one move - the Bruce Lee Pickup

The Wrong Eating Habits Can Hurt Your Brain, Not Just Your Waistline

A diet high in saturated fats and sugars can affect the parts of the brain that are important to memory. Diet-linked brain changes can also make people more likely to crave unhealthful food.

Read the full article at: www.npr.org

You Can’t Tell When You’re Full

Stop counting calories – here’s further scientific evidence that the effects of a bad diet extend far beyond the number of calories consumed – it actually impairs your memory and makes it difficult to determine when you are full.

Sugar Makes You Store More Fat, And Crave More Sugar

There is already conclusive evidence that a diet high in sugar and refined carbs has an effect on metabolism and hunger.  The result is you crave more sweet food, tend to overeat, and your body stores more fat (particularly deep belly fat) rather than burning it.

This metabolic effect stems from the fact that fructose (the chemical that makes sugar sweet) is metabolized in the liver and converted to deep belly fat.

A Bad Diet Also Changes Your Brain

Now there is new evidence that your diet can also change parts of your brain, making you crave more unhealthy food.

A study from The University of Cambridge revealed cognitive impairment in humans that had been demonstrated previously in rodents an American University study.  The brains of rats who were fed a bad diet underwent changes that impaired their ability to tell when they were full.

A 2015 study in the Journal of Pediatrics found obese children performed more poorly on memory tasks that test that same brain region  compared with kids who weren’t overweight.

The average

So Stop Counting Calories and Chasing Them With Exercise

The average American diet gets 30% of its calories from added sugar and alcohol.  It’s the composition of this diet that leads you into a vicious cycle of hunger and fat storage.

Now scientists are also discovering that a bad diet has longer term effects on your brain that worsen these cravings not just in the short term, but changes your brain for a long-term effect, and turns off your “i’m full” signals.

3 Steps to Change Right Now

  1. Replace your morning donut or sugary boxed cereal with whole grain oats & berries.
  2. Eat a palm-sized portion of protein and a fist-sized portion of veggies with every meal.
  3. Store healthy snacks like almonds and berries in clear baggies or bowls at eye-level.  Move cookies and chips to opaque containers in the way-back.

 

A Brief History of Humankind’s Desperate Attempts to Stay Fit

Having trouble sticking to your exercise routine? Don’t feel bad. Just look at our long drawn-out relationship with exercise gear—from discus to Thighmaster to jBells.

Read the full article at: www.wsj.com

As the author states, “Machines are nothing, motivation is everything”.  But willpower is not a superpower.  Willpower is for people who haven’t made up their minds.  If you’ve already committed to getting fit. then it’s just a matter of sticking to the choices you’ve already made in advance.

In his blog post about mental toughness, Tim Ferriss quotes former Navy Seal Trainer Jocko Willink:

“If you want to be tougher mentally, it is simple: Be tougher. Don’t meditate on it.”

He says it’s ok to start small.  If skipping that second martini and dessert is the plan then don’t think about it, just do it.  Even going to bed an hour earlier may take a significant amount of discipline.  So just make the plan & stick to it.

But why is it that so many people abandon their New Year’s resolution to get fit even before Valentine’s Day?

The answer is the monotony, the drudgery , the soul-crushing boredom and lame-ass results.  Gyms and fitness machines have constrained our movements into mechanized, repetitive, linear, core-stabilized, mid-range peripheral isolation moves that quickly cause you to lose motivation and just don’t give you the results you want to see in the mirror.

The author states what most of us are feeling:

“I’m looking for motivation that can beat the instant gratification of a peanut-butter cup. I want something that provides results before I throw in the towel.”

So the simple solution is to push slightly beyond your own limitations every day and the results you will experience will serve as a positive feedback motivation loop that will keep you motivated.  Get off the treadmill and instead of exercising like a machine start moving like  the human body was designed to move.

Repetitive, linear, core-stabilized, mid-range isolation moves will never give you results you want to see in the mirror.  The reason is clear: standard exercise deconstructs natural human movement into “linear, closed chains” resulting in athletes with specifically strengthened tissues sitting next to underdeveloped tissues.  According to Laird Hamilton, “When you sit down on an exercise machine, with your back against a chair, you tend to shut down the rest of your body.”

There are no ‘leg days’, ‘back days’, ‘arm days’, or recovery days, there are only whole-body days. You’ve got a whole body, right? so why not use it? Instead of mechanistically bulking up the same tiny bundle of mid-range isolated muscle fibers every day, why not stimulate the maximum number of fibers over the entire range of temporal-spatial dimensions available to you?  Why not let everything get more defined, stronger and more agile in balance with everything else?

Reject the limits that other people and the ‘exercise’ establishment have placed on you.  Stop exercising and start learning how to move.

 

Rock The Yoga Studio – Nail This Muscle Move Before Your First Class

How would it feel to get noticed by that yoga hottie - you know, the one you're afraid to approach - without a word, by skillfully executing moves that speak for themselves? 

Instead of trying, like every other musclehead, to power through another set of weight plates -   grunting, grimacing, red-faced and sweating - why not learn to finesse extraordinary feats of strength with dexterity, skill and poise - and give that yoga hottie a reason to notice YOU.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

So, if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot women - at the same time.

But how exactly do you do that?

Well, instead of grunting, grimacing, panting and sweating through rep after boring rep of the exact same exercises as everyone else, and then trying to awkwardly start a conversation with some ridiculously hot gym babe, why not learn to expertly pull off some badass feats of strength with dexterity and poise that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 3 RIDICULOUSLY EASY STEPS

The secret to crow balance is gradually transferring your weight from your toes to your hands

Crow Hand Balance in 3 Easy Steps

Crow balance is the first step in learning to execute some of the coolest-looking muscle yoga moves with finesse and style.  The key is using your deep core muscles to support your body weight in the air as you gradually transfer your weight from your toes to your hands.

Step 1

Step 1 is a deep toe squat - squeeze your chest to your thighs and the backs of your thighs to your calves as you balance on your toes

Step 1 is a deep toe squat - squeeze your chest to your thighs and the backs of your thighs to your calves as you balance on your toes

Toe Balance & Core-Squeeze Squat-Crunch 

The first step trains you to engage your core muscles in a tight squeeze to stabilize your body weight in the air.  Learning this skill will allow you to smoothly and effortlessly transfer your weight to your hands and float up into all of the hand balances.

Balance on your toes as you squat down and really squeeze your deep core, pressing your thighs to your chest and your calves to the backs of your thighs.  Extend your arms and hands as far forward as possible as a counterbalance to your bodyweight pulling you back.  When you can easily hold this tightly squeezed squat-crunch, you are ready to progress to step 2.​

Step 2

Step 2 - Maintain the deep squeeze, knees-to-elbows, as you roll forward balancing on the tips of your toes while you shift your body weight onto your hands

Step 2 - Maintain the deep squeeze, knees-to-elbows, as you roll forward balancing on the tips of your toes while you shift your body weight onto your hands

Slowly rock your body backwards and forwards keeping your core tightly squeezed and feeling your bodyweight shift from toes to hands.  Come off the ground with one foot at a time until your core is so stable in the air that your body doesn't wobble or shift at all.  Then you will be ready to lift both feet off the ground simultaneously and float up smoothly into the air.  You should be practicing on a soft surface like sand or grass, or place a blanket, pillow or folded yoga mat under your head as a crash pad.

Step 3

Step 3 - your core is doing most of the work. Once you can stabilize your body weight in the air try to look cool like "I totally got this" - Squeeze your elbows and thighs together for insane muscle definition

Step 3 - your core is doing most of the work. Once you can stabilize your body weight in the air try to look cool like "I totally got this" - Squeeze your elbows and thighs together for insane muscle definition

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?   If you keep doing the same exercises as everyone else, you're going to look like everyone else. Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

FINESSE THIS BADASS MUSCLE MOVE IN 3 EASY STEPS

define your shoulders and sculpt your abs with one move - the Bruce Lee Pickup

The 4 Elements of Physical Energy and How to Master Them

“Manage your energy, not your time” says the famous quote from Tony Schwartz. Here’s how to do that, beginning with physical energy.

Read the full article at: blog.bufferapp.com

One Simple Yet Powerful Change

The most simple and powerful change you can make with respect to fitness has nothing to do with food or exercise.

Go to sleep an hour earlier.

Seriously, that’s it.  Here’s Why:

 

  1. Sleep is calorie-free energy,
  2. Adequate sleep regulates hunger
  3. Sleep deprivation slows your metabolism and increases stress hormones, causing you to store more fat

 

A number of studies have demonstrated that sleep regulates leptin, ghrelin, and endocannabinoids, all of which modulate hunger signals.  There is also solid evidence that adequate deep sleep improves athletic performance.  Check out this infographic for a summary of these findings.

Hunger Management

The other powerful change you can make in managing your physical energy has to do with blood glucose levels.  Many articles and books make this sound much more complicated than it needs to be so here’s a simple, practical approach.

Carb Confusion

Carbohydrates are of 3 basic types:

  1. Sweets (anything that tastes sweet)
  2. Starches and refined carbs (bread, pasta, boxed cereal)
  3. Whole grains (oats, quinoa, brown rice)

 

The first 2 cause your blood glucose and insulin levels to spike, which depletes your energy and makes you hungry sooner.  This cycle leads to overeating every day.  Whole grains, on the other hand, tend to keep your glucose and insulin levels more stable, which controls your hunger better.

 

Food labels can be confusing, so here is a simple test to determine if a food is whole grain – if the carbohydrate-to-fiber ratio is less than 10-to-1.  Don’t worry about the serving size, just divide the grams of carbs in a serving by the grams of fiber – if it’s less than 10, you’re good.

Mouth Feel and Belly Feel

I’ve become so used to the hearty texture of whole grains that refined grains have begun to feel insubstantial.  Try this experiment.  Prepare, side-by-side, a bowl of packaged instant oatmeal and a bowl of steel-cut oats.  Notice as you prepare them how the refined oats are light powdery flakes and the whole grain consists of firm gritty nuggets.

Now taste a spoonful of each.  Pay particular attention to how they each feel in your mouth and in your belly.  If you’re like me, the refined packaged oats will feel like mush in your mouth and pretty insubstantial in your belly.  The Whole grain oats have a gritty nugget-y mouth feel and they give you that feeling of fullness in your belly much sooner than the refined oatmeal.

That firm, gritty texture might feel different at first, but you will soon notice that it keeps your hunger in check all day.  And it’s the best way to start managing your hunger, and begin losing fat for good.

 

The Case Against Sugar Review – an Unsweetened Attack on Diet Myths

Gary Taubes’s latest assault on the ruinous effect of sugar on our lives and the promotion of fat-free diets is detailed and compelling

Read the full article at: www.theguardian.com

Sugar is Not Just Empty Calories

Even more important are its effects on hunger and metabolism.  Sugar causes your insulin levels to spike, which results in a   later sugar “crash” in which the hunger causes you to overeat.   This cycle continues as you satisfy that hunger with more sugar, causing another insulin spike.  Over time, these insulin spikes desensitize your body to insulin, which is a major cause of obesity, metabolic syndrome and type 2 diabetes.

Change The Way Your Body Stores Fat

The other important effect of sugar is on your metabolism and fat storage.  It’s not just that the calories in sugar are stored as fat, but rather that a diet high in sugar changes the way your body stores fat overall.  The net effect is that a greater proportion of ALL the calories you eat are stored as fat.

Heart Health

There is also an effect on the type and location of fat that is detrimental to your heart health.  Fructose, which is the chemical that makes sugar taste sweet, is metabolized in the liver, and this process results in the accumulation of visceral, or deep belly fat.  This type of fat is not only unsightly but it also raises your level of LDL, the bad cholesterol, and is a major risk factor for heart disease.

So Gary Taubes continues to fight the good fight, against the food industry who wants you to believe that all calories are equal.  They’re not.  Sugar is what’s making you fat.

 

One Simple Yet Powerful Change

Try this simple experiment on yourself for one week: replace your sweet cereal with whole grains like steel-cut oats with berries and coconut milk.  For a week make fruit the sweetest thing you eat all day.  You will notice 2 things right away.  Your cravings for sweets will disappear and body fat will start melting away effortlessly.

 

14 Modern Fitness Myths Busted

Fact-checking trusted training maxims.

Read the full article at: www.outsideonline.com

If you only correct 2 misconceptions about your fitness this year, these 2 will give you the biggest impact by far:

 

  • Fat doesn’t make you fat
  • Visualize your workouts

 

It’s the sugar in your diet that’s making you fat.  Did you know that the average American could reduce calorie intake by 30 percent merely by eliminating the nutritionally empty calories of added sugar and alcohol.

These calories are not only nutritionally empty, they also don’t satisfy, so they make you hungry sooner and lead to binge eating.  Even worse, they’re metabolized in the liver and converted to deep belly fat.  Guess what does suppress hunger?  You got it – it’s fat.  Not the kind in chips and bagged snacks that makes you eat more, but the healthy kind, in almonds, avocados, olives, and coconut.

This doesn’t mean you can’t eat anything sweet, just try limiting your sweets to fruits, and add some nuts and coconut to the mix.  If you’re used to donuts and candy bars there will be an adjustment period but your sweet taste receptors will adapt and you will soon gain the same satisfaction from fruits.  Berries are the best because they have the lowest concentration of fructose and the highest levels of protein, fiber, and phytonutrients.

So try it for a week – make fruit the sweetest thing you eat all day.  A clever psychological hack to increase your chances of success is to position a clear bowl of fresh fruit at eye level in your fridge so it’s the first thing you see when you open the door.

The other busted fitness myth that you can put to work for you today is that visualization improves performance for all levels of athletes.  If there is something you want to achieve, like a handstand, take a minute to visualize yourself floating up into a perfect handstand every day.  As you pursue your goal the visualization technique will help you simply because you are seeing the result as possible.  The biggest obstacle to achieving any fitness goals is just getting started, and visualization is a way of tricking your subconscious into thinking you’re already on the way before you even start.  Your subconscious wants to believe what you tell it, so tell it you’re an athlete and guess what?  You are.

 

7 Simple Rules for Getting Lean in 2017

Seven easy rules for keeping your fitness New Year’s resolution in 2017.

Read the full article at: www.esquire.com

If I were to choose one of these rules for the new year it would be #5 – earning your carbs – but I would add that the preparation and timing of those carbs is absolutely critical to reaching your goal – torching body fat and building lean muscle.

The first thing I do every morning is eat a bowl of steel cut oats made with coconut milk and topped with toasted coconut and frozen berries.  This is delicious and along with a strong cup of coffee gives me incentive to jump out of bed every morning.  It also gives me an energy burst that fuels one of my high-intensity interval workout of jump yoga which I’ve pre-programmed using an app called Seconds.

The difference between a breakfast like this and cereal in a box is huge, and it takes only about a minute more of prep-time.  Making this a habit, even for 17 days, will make a noticeable difference in your energy level and appetite all day.  In his awesome post about how to become a morning person, John Zeratsky’s 3 crucial elements are light, coffee, and something to do.  So make that something to do the preparation of a delicious cup of coffee and your whole grain breakfast with berries and coconut.

What’s the difference between cereal in a box and a whole grain breakfast of steel cut oats with berries and coconut?

  • Whole grains still have the germ, the endosperm and the bran which is stripped out of most refined grains – this is where all the phytonutrients and fiber are.  Fiber slows digestion so you fill up faster and stay satisfied longer.
  • The fact that fiber fills you up and that berries have the lowest fructose content and highest protein and fiber content of any fruit, means that you start re-sensitizing your tastebuds to sugar, which is something you lose without realizing it when you eat sugary cereals.
  • Sugar in boxed cereals makes you hungry sooner and it is converted to deep belly fat in the liver.  When you eat whole grains you stay satisfied longer.

So you reduce hunger and sugar cravings for the rest of the day while giving yourself a sustained feeling of satiety that will manage hunger and prevent overeating and impulse eating.

Sleep and alcohol are probably a close tie for second place for the biggest impact you can make right away.  If you’re not getting enough sleep, following a pre-bedtime ritual of disconnecting from electronic devices (listen to an audiobook or read a paper book), dimming the lights. making your bedroom cool and dark, even turning down the bed will help promote the production of melatonin – a sleep hormone.  Many studies focus on the restorative deep slow wave sleep as recovery for the body and REM sleep for the brain.  But adequate sleep also regulates ghrelin, leptin, and endocannabinoids, all of which modulate appetite and lead to overeating in the sleep deprived.

There are also studies linking improved quality of sleep to enhanced athletic performance.

Finally, just stop drinking alcohol.  Here are 5 great reasons why:

  • It increases deep belly fat
  • it has no nutritional value
  • it makes you eat stupid
  • it slows fat metabolism
  • it inhibits deep sleep

So you really only need 3 simple tweaks to start getting lean in 2017:

  • Get to sleep earlier
  • Start the morning with whole grains & berries
  • Cut down on alcohol or, even better, eliminate it completely.

 

3 Ridiculously Easy Tricks To Lose Weight On Autopilot in 2017

Forget Counting Calories.  Give Up Deprivation Diets.  Sell Your Scale on eBay.

Listen up - you can apply new scientific findings to start losing weight in 2017 without even thinking about it.

The average American has gained 30 pounds over the past 20 years.  That might sound like a lot but when you do the math, it actually comes down to less than 10 calories a day, which is like 2 peanut M&Ms.

Seriously, 2 Peanut M&Ms!

What that means is that simply maintaining your weight - that is not gaining weight - should be ridiculously easy.  But what about weighing less at the end of 2017 than you do now?

​According to Brian Wansink Ph.D., Author of Mindless Eating: Why We Eat More Than We Think, In one year's time you will gain or lose approximately one pound for every 10 calories you add or eliminate every day.

Simple Math

The math is pretty simple: cut out one can of Coke (140 calories) per day, lose 14 pounds.  Forego a candy bar (270 calories) a day, lose 27 pounds.  Give up a 420-calorie donut a day, lose 42 pounds.  All by January 1st, 2018

  • 1 can of Coke per day - lose 14 pounds
  • 1 candy bar per day - lose 27 pounds
  • 1 donut per day - lose 42 pounds

​There's an Easier Way

Now I know what you're thinking: you don't want to give up that donut, that Snicker's bar, or that can of Coke.  Well there is a much easier way to cut out that same number of calories and not feel the least bit deprived.

​Do This On New Year's Day

This is powerful stuff: scientific studies show that a few simple tricks and tiny tweaks to re-engineer your environment will actually have a significant impact on what you eat AND how much you eat.  You can implement all of these changes in 5 minutes or less.  The result will actually be weight loss on autopilot for the whole year.

​Step 1 - What You See is What You Eat 

​Are you ready for this?  You are 3 times more likely to eat the first thing you see than the 5th thing you see.  So your first trick to start losing weight is just moving a few things around.

Why is it that everybody hides their fruits and vegetables in those little drawers at the bottom of the fridge where they get wet and rotten?  That little quirk is causing you to gain weight because fresh produce is the last thing you'll see when you open the refrigerator.

Store fruit in clear bowls and at eye level

Store fruit in clear bowls and at eye level

Even worse, you have to work harder to get to those fruits & veggies because you have to open those little drawers and for some reason they're the kind of drawers that always seem to jam and never open smoothly.

So here's the fix: move all of your fresh produce to eye level.  In fact, reserve the eye-level shelf and the container in the door for fruits and veggies only.  Get some ​zip-bags, stackable tupperware containers and an attractive bowl to display all the delicious fruit you buy rather than hiding it away to rot in drawers that you can't see and are hard to open.

Now apply the same logic to your cupboard - healthy snacks and foods like nuts and tuna right up front at eye level.  Cookies, cakes, and candy go high, low, and way back - easy, right?​

​Step 2 - Bag It Up

​Here's another weird scientific finding: how much you eat is determined by the size of the container you're eating from.  This was confirmed with more than 47 products by Dr. Wansink's lab.  These studies included people eating twice as many M&Ms from a 1 pound bag versus a half-pound bag.  In fact, we use more of all kinds of products when they come in bigger packages, including dog food and shampoo.

You eat twice as many M&Ms from a big bag versus a small one

You eat twice as many M&Ms from a big bag versus a small one

Th​e reason is that we look for external cues to tell us how much to eat instead of simply relying on  our own feelings of hunger and fullness.  The studies show that there is a 20% "error-bar" extending in both directions, which means that you will eat an average of 20% more or less depending on the size of the container.

Remembering our math we learned in the introduction above, for a single 250 calorie snack a day, that 20% margin can add up to 25 pounds over the course of a year.  Would you rather weigh 25 pounds more or less a year from now?

The action step here is simple​: put your snacks in smaller packages.  Get some small zip-close baggies.  Buy the ones with the actual slider-zipper, not the zip-strip, because the sliders are much easier to open and close and they will keep your food fresher.

if this seems like a lot of work, just get started with the worst offenders - chips, cookies and candy.  Take them out of their original packages and divide them up into 5 to 7 smaller baggies.  Remember the idea here isn't to measure precisely but rather to simply start eating snacks out of smaller containers.  You will magically eat 20% less on average every time you pick up a bag of snacks.  And those bags will be harder to pick up since they'll be low down, high up, or way back.

​Step 3 - Clarity vs. Opacity

Cover plates and bowls of cakes and cookies with aluminum foil

Cover plates and bowls of cakes and cookies with aluminum foil

This final step takes step 1 above to the next level.  Start making use of the different opacity of containers and kitchen wraps as an external cue of what to eat.

You can see through plastic wrap, so use it to cover bowls of healthy leftovers, tuna, salads, fruits and vegetables.   Cover plates of cake and other leftover desserts or sweets with aluminum foil.

​In fact, store healthy protein like leftover salmon or tuna and fresh produce in glass bowls or clear containers so you always see them first.

​Remember those baggies of cookies, chips, and candy you portioned out earlier?  Wrap them in aluminum foil too, or put them into an opaque container in the back of your cupboard, making them harder to see and to reach.

​When you're done you should open your refrigerator to see a nice clear glass bowl full of healthy fruit, surrounded by  clear tupperware containers of vegetables and healthy leftovers.  The desserts will be exiled to low shelves and the way back.

​What Are You Waiting For?

Imagine losing 25 pound by New Year's Day 2018 without dieting, counting calories, or even thinking about what you eat.  Take these 3 ridiculously easy steps right now, before New Year's Day, and put the latest science of eating to work for you to lose weight on autopilot through all of 2017.

Catch The Eye of a Yoga Hottie

How would it feel to get noticed by that yoga hottie - you know, the one you're afraid to approach - without a word, by skillfully executing moves that speak for themselves? 

Instead of trying, like every other musclehead, to power through another set of weight plates -   grunting, grimacing, red-faced and sweating - why not learn to finesse extraordinary feats of strength with dexterity, skill and poise - and give that yoga hottie a reason to notice YOU.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

So, if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot women - at the same time.

But how exactly do you do that?

Well, instead of grunting, grimacing, panting and sweating through rep after boring rep of the exact same exercises as everyone else, and then trying to awkwardly start a conversation with some ridiculously hot gym babe, why not learn to expertly pull off some badass feats of strength with dexterity and poise that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

The final step is the Bruce Lee pickup - forming a "V" in the air while lifting up with your shoulders and crunching your lower abs

Bruce Lee Pickup in 5 Easy Steps

Bruce Lee could kick a specific bulb out of a chandelier without rattling any others - I once saw a photo of him holding this pickup which he could do for minutes at a time.  I thought it was impossible.  It's not.  It's totally doable.  Just follow the step-by-step.

Step 1

The first step in training your core and arms to lift your body weight is a balance on your hands and one heel.

Crunch your thigh as tightly to your chest as you can and contract your core, feeling the weight lift off of your hands as your core powerfully contributes to supporting your body weight in the air.​

Step 1 is a tight knee crunch combined with a shoulder lift.  As you balance on your hands and one heel, contracting your core will begin to lift your bodyweight off your hands

Step 1 is a tight knee crunch combined with a shoulder lift. As you balance on your hands and one heel, contracting your core will begin to lift your bodyweight off your hands

Step 2

Step 2 is a straight leg lift - try to get as high as you can into the air with both legs straight, and practice using your core to lift the weight off of your hands

Step 2 is a straight leg lift - try to get as high as you can into the air with both legs straight, and practice using your core to lift the weight off of your hands

Step 3

Step 3 gets you airborne with 4 coordinated movements.  Your hips swing forward as your front leg kicks up in the air.

At the same time, a powerful shoulder lift and an intense core crunch involving mainly the lower surface fibers and the deep core fibers provides more lift and will eventually strengthen to the point where you can freeze your body in the air and hold it there.​

Step 3 gets you airborne as your hips swing forward and your leg kicks up - coordinate this momentum with a shoulder lift and a deep core crunch

Step 3 gets you airborne as your hips swing forward and your leg kicks up - coordinate this momentum with a shoulder lift and a deep core crunch

Step 4

Practice step 4 until you can hold in the air for a count of 10.  Cross your ankles and lift with your shoulders as you simultaneously engage your lower abdominal muscles and crunch your deep core.

Squeeze your thighs toward your chest as tightly as you can and the resulting contraction in your deep core muscles will make it easier to support your weight on your hands.​

As this move gets easier and you can comfortably hold your body in the air for a count of 10, you will be ready to move on to the final step, the Bruce Lee pickup.

Step 4 - cross your ankles and lift with your shoulders as you coordinate a powerful crunch of your lower abs and deep core muscles

Step 4 - cross your ankles and lift with your shoulders as you coordinate a powerful crunch of your lower abs and deep core muscles

Step 5

Step 5 - The Bruce Lee Pickup, a move that never fails to impress.  Show off and shred your abs while defining your shoulders and sculpting your glutes

Step 5 - The Bruce Lee Pickup, a move that never fails to impress. Show off and shred your abs while defining your shoulders and sculpting your glutes

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?   If you keep doing the same exercises as everyone else, you're going to look like everyone else. Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

FINESSE THIS BADASS MUSCLE MOVE IN 5 EASY STEPS

define your shoulders and sculpt your abs with one move - the Bruce Lee Pickup

Life-Changing Scientific Fitness Findings of 2016

Two numbers are particularly emblematic of what science had to tell us abut fitness this year: 42 percent and $2,500.

Read the full article at: www.nytimes.com

Dude, these are nothing short of life-changing scientific fitness findings that were only discovered THIS YEAR!  So, seriously, listen up.

This first one is my favorite – you can actually feed your brain with exercise.  We’re not talking metaphorically here.  The study showed that exercise was like pizza for the brain – you heard me right, pizza!

Students were allowed to eat as much of their favorite pizza as they wanted after intense mental activity and when they exercised first they actually ate less.

The mechanism has to do with blood glucose and lactate levels but the bottom line is that there is actually a difference between brain hunger and muscle hunger and you can suppress brain hunger by working out.

The other astonishing findings were that exercise produces hormones that can change fat cells from the lazy kind (white fat) to the kind that burns calories (brown fat).  Exercise also produces proteins that cause brain cells to produce new neurons.  And not just any neurons, but neurons with a kind of “superpower” – the ability to multitask.  These neurons are able to enhance completely unrelated cognitive skills.

Finally, studies this year showed that your risk of premature death is increased by 42 percent if you are out of shape, which is almost as bad as smoking.  Any exercise, even walking, will also save you an average of $2,500 annually on medical costs.

If there were a pill that made you lean, smart, extended your life, and saved you money, would you take it?  There is, it’s called exercise.  So what are you waiting for?

Got a Gym Crush? Impress Her with Badass Arm Balances

Guys, if you're not getting hit on by hotties at the gym, in yoga class, at the beach, at crossfit, In the Tough Mudder electro-shock mud pit, or wherever you work out, you're doing something wrong.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

Go Ahead - Google it

Don't believe me?  Type "break the ice at the gym" into Google - you will see all of these related searches:

  • how to tell if a guy likes you at the gym
  • I like a guy at the gym
  • how to attract men at the gym
  • how to hit on a guy at the gym
  • how to get the guy at the gym to notice you

What that means is that if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot, fit women - at the same time.

But how exactly do you do that?

Well, instead of wasting your time endlessly slogging away on a treadmill or making faces like you're taking a crap while trying to bench press one more weight plate, then dragging your grunting, grimacing, panting, sweaty self over to some ridiculously hot chick and mumbling some lame pickup line, why not learn to finesse some impressive feats of strength that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

Impress your gym crush with this powerful arm balancing move

Side Crow in 5 Easy Steps

Step 1

Step 1 is a full toe squat with the hips and knees fully flexed.  The core is engaged isometrically for balance.  Establishing stability in this position may take some practice at first - your core muscles will quickly adapt.

The shoulder spin and spinal twist bring in the abdominal obliques, concentrically on one side and eccentrically on the other.  The gluteal muscles are also eccentrically contracted as you turn and begin to roll your weight onto your arms.

The toe balance and shoulder spin establish stability in the core and engage the abdominal obliques while eccentrically contracting the glutes

The toe balance and shoulder spin establish stability in the core and engage the abdominal obliques while eccentrically contracting the glutes

Steps 2 & 3

Transferring your weight onto your arms will require some trial-and-error so practice positioning as shown in the diagram before placing all your weight on your arms.

Place your hands wide apart and spin your wrists outward, pointing your fingers forward and backward.  Spread your fingers wide apart and start getting a feel for rolling your body weight onto your palms and then your fingers.

Elbow placement is crucial as well - flex both elbows and press your front elbow firmly into the side of your mid-thigh and your rear elbow into your hip bone and rib cage.

Steps 2 & 3 are hand and elbow placement - which is crucial for giving you the leverage to support your body weight on your arms

Steps 2 & 3 are hand and elbow placement - which is crucial for giving you the leverage to support your body weight on your arms

Step 4

Step 4 is the roll and crunch.  Gradually progress to supporting your body weight on your arms with flexed elbows and soon your feet will float up effortlessly

Step 4 is the roll and crunch. Gradually progress to supporting your body weight on your arms with flexed elbows and soon your feet will float up effortlessly

Step 4 is the money move - it's where all the abdominal oblique and gluteal definition come from in this move.   This is where you want to move like a ninja, smoothly rolling your body weight onto your arms while flexing your elbows and engaging your deep core for stibility.  You will know when your core and arms are strong enough because your feet will effortlessly float up into the air.  The key is using all of the stabilization points and balance tricks you've already learned to train your muscles to handle the twist of your upper body as you rise up onto your arms and hands.

You CAN Learn This Move - You So Got This - Now Push Your Limits

Step 5 is where you can really push your limits.  As you straighten your legs and lift your head, the isometric deep core, oblique, and gluteal contractions are intensified dramatically - you'l feel the results instantly and start seeing them in the mirror soon after

Step 5 is where you can really push your limits. As you straighten your legs and lift your head, the isometric deep core, oblique, and gluteal contractions are intensified dramatically - you'l feel the results instantly and start seeing them in the mirror soon after

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

Gym Crush? Impress Her with Badass Arm Balances

The Case for Cheating on Your Diet

Some athletes swear by a once-a-week indulgence. Are they right?

Read the full article at: www.outsideonline.com

Mathematical arguments just don’t cut it – it’s not about calories in minus calories out.

The real advantage of cheating on your diet is much more psychological than physiological.  This makes sense because hunger is more of a mood than a physiological process subject to chemical and mathematical analysis.

There are 3 huge benefits of giving yourself a cheat day, cheat meal or even just a cheat dessert:

  • You enjoy it more
  • You miss it less
  • You Learn hunger management

Every time you turn down junk food snacks and drive-thru meals in favor of healthier options, remind yourself of your cheat day and how you can plan and choose your favorite indulgences for that day.  Those mediocre alternatives which are only tempting because they happen to be convenient or quick, will start seeming less gratifying when you compare them to the future pleasure of planning to eat as much as you want of your favorite foods.

You will notice motivational rewards to sticking to your diet that perhaps you weren’t expecting, like a feeling of control, mastery of your appetite and purpose in reaching your goals.  As you feel yourself getting lighter, more agile, and more mobile, that powerful motivational feedback will reinforce your willpower, allowing you to stick to your diet and miss those indulgent foods less.  You will start realizing identity-based goals, like being the kind of person who when tempted by a donut, eats an apple, or one who exercises every morning on first awakening.  Once you start feeling these motivational forces kick in, they will be a powerful substitute for the short-term reward of junk food.

When you condense your indulgences to a single day or meal, you will quickly get a powerful lesson in hunger management.  Your first impulse might be to stuff your face, but after a while you will get much more selective not only about the foods you indulge in on your cheat day but also the manner in which you consume them.  You will find it far more enjoyable to eat until your are no longer hungry rather than eating until you are full.  This lesson in hunger management will then benefit you on your non-cheat days as well.

Building a cheat day or meal into your diet is the best way to learn that successful dieting is not about starvation or calorie counting but rather hunger management.  Planning your indulgences will make you much more mindful of your cravings and how to manage them.  The new habits you establish on your diet will be much more likely to stick with you for the long term.

Mediocrity is a Virus. Here’s How to Banish it from Your Life.

When you justify and allow even little things into your life which your intuition warns you against, you permit a virus to enter your life. It spreads to other areas. When you introduce a change to…

Read the full article at: medium.com

If you want to start 2017 right, read this post.  Advice this good is difficult if not impossible to find online – maybe because it’s a tough pill to swallow, or maybe just because everyone is looking for a quick fix, a magic pill or powder or book or video that will transform their life.

 

There are 3 brilliant quotes that are worth more than any motivational advice I’ve ever heard:

  • “Your life speaks for itself”
  • “Willpower is for people who haven’t made up their minds”
  • “Everything you have in your life is what you want.  If you wanted something different, you’d have something different.  Own it.”

 

Mediocrity creeps in, right?  It doesn’t announce itself – it just gradually creeps, if you let it.

 

Are you living within the limitations other people have placed on your abilities and performance?  If you continue doing the same exercises as everyone else at the gym you’re going to look like the average person at the gym – will that make you happy?

 

Stop doing the same old repetitive one-dimensional linear moves that everyone else is doing and start learning moves that are varied, constantly changing and challenging your muscles to adapt to novel alignments, twists, angles, loads and demands.

 

Make 2017 the year you start looking and feeling like a boss when you work out.

 

 

 

The fast-twitch deep core muscle fibers you’re missing

Can you do this?

Going from a kneeling to a squatting position in the air with no hands requires an explosive fast-twitch deep core contraction - muscle fibers that most workouts miss

Going from a kneeling to a squatting position in the air with no hands requires an explosive fast-twitch deep core contraction - muscle fibers that most workouts miss

If you're working out at a gym or with a trainer, you are most likely doing a low variety repetition of routine linear, mid-range movements that were designed to bulk-up a specific bundle of muscle fibers while stabilizing the rest of your body - and it's boring, right?

Deconstructing movement

When you think core exercises, you think repetitive, boring, crunches, right?  Well stop wasting your time and look in the mirror - are your crunches giving you the results you want?  I didn't think so.

The reason is that conventional models of fitness training deconstruct human movement into tiny one-dimensional slices, reducing the breathtaking complexity and broad range of movement our bodies are capable of to a narrow type of 'exercise' that can be mechanized and marketed. This not only makes exercise boring, repetitive, and counterproductive to results, it also discourages you from finding and pushing your own limits and forces you to accept the limitations others place on you.

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

If the answer is NO - it's probably because no one ever taught you how to push your own limits, and how to laser-focus every second of every workout on results.​

The massive amount of muscle fiber you're missing

Look at the huge volume of muscle fiber in the deep core - you're not activating these fast-twitch fibers at all

Look at the huge volume of muscle fiber in the deep core - if you're doing standard core crunches you're not activating these fast-twitch fibers at all

If  you can't snap your thighs to your chest fast enough to get your feet under your torso, then you're neglecting the deep core fast-twitch fibers

If you can't snap your thighs to your chest fast enough to get your feet under your torso, then you're neglecting the deep core fast-twitch fibers

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Get Instant Access to the FREE Video Mini-course
"Biomechanical Lean Muscle Hacks - Step-by-Step"

Why does it matter?  one word - metabolism

Most people shy away from multi-dimensional, curvilinear movement challenges in the thin zone at the edge of their capabilities.  Don't be one of those people!

THE game-changer is dynamic holistic movement patterns that constantly present new physical, technical, and cerebral challenges with ever-changing alignments, loads, variations, and micro-adaptations.

Burning fat while you sleep

Your core workouts focus only on the surface fibers - but that's a small percentage of the muscle fiber in your core.  There's a much greater volume of muscle in the deep core.  This is important because muscle is the machine that burns fat.  The more muscle fiber you activate and stimulate with different alignments, loads, and movement patterns, the more fat you burn both during your workout and even during the time you're not working out - this is known as NEAT - non exercise activity thermogenesis.

Most core workouts focus only on the thin layer of surface muscle and shut down the deep core - but the deep core is where all the fat-burning action is

Most core workouts focus on the thin layer of surface muscle and shut down the deep core - but the deep core is where all the fat-burning action is

Where the money is

If you want results you've got to go where the money is - focus all your effort and every second of your workout time on optimizing the fat-burn.  In this case all the fat-burning action is in the deep core.

So you get a double bonus for stimulating the maximum number of muscle fibers during your workout - you actually burn more calories after your workout and for the rest of the day, every day - even while you sleep!

Don't back away in fear from your limits

No one has taught you this move because they assume it's beyond your capabilities.  Conventional fitness training teaches you to back away in fear from your limits and never push into that thin zone at the edge of your capabilities.  So the reason you're not seeing the results you love in the mirror and in selfies is that you've accepted the limitations others have placed on you.

Learn this cool move in 2 steps - an explosive upward thrust of your body  weight combined with a powerful snap of your hip, folding your thighs to your chest

Learn this cool move in 2 steps - an explosive upward thrust of your body weight combined with a powerful snap of your hip, folding your thighs to your chest

Bored with core crunches?  That ends today

Stop wasting your first 13 reps on boring, repetitive, closed-chain, linear isolation moves that are too easy, and not even feeling the burn until rep 14 or 15.  Why not start making every second of every workout count where it matters - well-defined abdominal muscle lines you can see in the mirror and in selfies?

Stabilization is killing your results - let's fix it

Here's the problem: you strap yourself into a chair with handles, armrests, pedals and leg rests, or you rest your back tailbone, and legs on the ground, stabilizing and shutting down as much of your body as possible.  Stabilization is killing your results.  Do you see those sharp, cut, defined abdominal lines in the mirror and in selfies?  I'm guessing the answer is NO - let's fix that.

Suspending your body weight

See the crunch lines in the image below?  The reason you see those muscle definition lines is that in this maneuver the entire bodyweight is suspended in the air by an intense activation of all the core muscles, deep and superficial.  There is absolutely no external stabilization to rely upon.

No chair, straps, armrests, handles, leg rests or pedals.  No anchoring body parts like your feet, tailbone, back or shoulders.  How long you can suspend your body weight in the air depends entirely on your core muscles, so they have to stay activated and engaged - which in turn fires up your metabolism.

You know you are laser-focused on results when you see visible crunch line with every move

You know you are laser-focused on results when you see visible crunch lines with every move

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Look Great Naked!

Get Instant Access to the FREE Video Mini-course
"Biomechanical Lean Muscle Hacks - Step-by-Step"

The dynamic snap maneuver

This is a mid-air move, a dynamic snap of your thighs, powerfully activating your deep core hip flexors.  Since this move must be executed with the entire core activated isometrically to suspend the body in mid-air, it is one of the more powerful moves you can execute to define your lower abdomnal muscles.

Learning to push your own limits

The most astonishing gains are made within the thin zone at the edge of our capabilities, when we are challenged not only physically, but also technically and mentally.

I incorporate at least one challenge move that is beyond the threshold of my abilities into my interval training every day. That forces me to acknowledge and confront my limits and make an effort to push beyond them every day. It is also a powerful way to focus the mind.

How high can you propel your upper body in the air?  How quickly can you snap your hips?  

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of muscle fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard crunches and squats you're wasting your time and energy with now.​

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction of the entire core while you are in the air, so you will always feel the burn, and all of your time and effort will be laser-focused on results - those sharp, cut, abdominal lines you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard crunches will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

Cool Muscle Tricks To Wow Gym Hotties

Guys, if you're not getting hit on by hotties at the gym, in yoga class, at the beach, at crossfit, In the Tough Mudder electro-shock mud pit, or wherever you work out, you're doing something wrong.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

What that means is that if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot women - at the same time.

But how exactly do you do that?

Well, instead of wasting your time endlessly slogging away on a treadmill or making faces like you're taking a crap while trying to bench press one more weight plate, then dragging your grunting, grimacing, panting, sweaty red face over to some ridiculously hot chick and starting an awkward conversation, why not learn to smoothly pull off some impressive feats of strength that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

One Arm Scorpion in 5 Easy Steps

Step 1

Step 1 trains your core and upper body to balance your weight on your forearms.  You will build strength as you execute this move but mostly this is a matter of training the muscles to contract together in unison to support your body weight on the platform of your 2 forearms.

As you lift each foot into the air, hanging the heel further and further over the top towards the wall will shift more of your weight onto your forearms until you feel comfortable supporting your body weight.

Step 1 - Learn to place your weight on your forearms by transitioning from downward dog to dolphin then lifting one foot at a time into the air

Step 1 - Learn to place your weight on your forearms by transitioning from downward dog to dolphin then lifting one foot at a time into the air

Step 2

Transferring your weight onto your forearms in the fully inverted position is done in a stepwise fashion using your head on the ground and your feet on the wall as stabilizers.  Press your forearms into the ground as hard as you can - there should be minimal to no pressure on your head or neck.

This move will get a lot easier as you banana-shape your back and grab the wall with your feet to help support your weight.  When you can press your forearms into the ground hard enough that your head lifts off the ground, you are ready for the next step.

Step 2 - In the fully inverted position you will learn to balance on head and forearms using the wall for stability and support

Step 2 - In the fully inverted position you will learn to balance on head and forearms using the wall for stability and support

Step 3

Step 3 - Once you have the strength and balance to support your upper body on your forearms, your head will just float into the air as you lift it towards the wall and banana-shape your back

Step 3 - Once you have the strength and balance to support your upper body on your forearms, your head will just float into the air as you lift it towards the wall and banana-shape your back

Step 4

Step 4 is the money move - it's what gives you that smooth, cool look of effortlessly floating up into the air.  The key is using all of the stabilization points and balance tricks you've already learned to train your muscles to handle the twist of your upper body as you rise up onto your forearm and hand.

This move will get a lot easier as you banana-shape your back and grab the wall with your feet to help support your weight.  When you can press your forearm and hand into the ground hard enough that your head lifts off the ground, you are ready to progress to a soft surface in open air, without the wall for support - YOU GOT THIS!

Step 4 is the money move - it gives you that "extraordinary feats of strength" look as you effortlessly float up into the air. It's pretty simple to pull off if you just train your muscles to handle the twist of your upper body as your balance on one forearm and one hand

Step 4 is the money move - it gives you that "extraordinary feats of strength" look as you effortlessly float up into the air. It's pretty simple to pull off if you just train your muscles to handle the twist of your upper body as your balance on one forearm and one hand

Step 5

Step 5 - You are ready to transition to a soft surface in the open air without the wall for support.  Begin with the head and forearm balance and follow the same steps you did at the wall

Step 5 - You are ready to transition to a soft surface in the open air without the wall for support. Begin with the head and forearm balance and follow the same steps you did at the wall

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

COOL MUSCLE TRICKS TO WOW GYM HOTTIES IN 5 EASY STEPS

3 Scientific reasons why pushing your limits will make you happy

Do you dread exercise?  Judging by the sheer number of Americans who sign up for a gym membership on New Years Day and abandon it by Valentines Day, you’re far from alone.

I used to hate exercise – I was constantly coming up with creative new ways to distract myself from the soul-crushing boredom of those infernal machines.  All that repetitive motion, the sweaty gym, all that laundry.  It was the last thing I wanted to do in the morning.

Now I love exercise – I can’t wait to get out of bed, eat my whole grain oats with berries and coconut, and get outside and start moving.

The transformation was simple – I figured out that the conventional fitness programs I had been taught were placing the limitations of others on my body and I was passively accepting them.  One day I took a good look around and realized that if I continued doing what everyone else was doing, if I continued living by the limitations they set for me, then I would get the same results as they did.

Think about it.  Is the average member of your gym lean, toned, defined, agile, and strong?  Do they move the way you want to move, look the way you want to look?  I’m guessing the answer is no.  The question is – If they spend all that time working out at the gym, why not?

Hate exercise because it's repetitive, boring, saps your motivation and it doesn't give you the results you want?

Hate exercise because it’s repetitive, boring, saps your motivation and it doesn’t give you the results you want?

If you are working out at a gym or with a trainer, you are most likely doing a low variety repetition of routine linear, mid-range movements that were designed to bulk-up a specific bundle of muscle fibers while stabilizing the rest of your body.  You sit in a chair and work one muscle while the rest of your body literally shuts down.  By bulking up specific muscle fibers in a small range of motion you are literally deforming and weakening your body for movement – what it was designed to do.  The result is specifically strengthened tissues next to weak underdeveloped ones, leading to deformity and unhealthy loads, reducing overall strength, agility and mobility.

That conventional model of fitness training deconstructs human movement into tiny one-dimensional slices. It reduces the broad range of human movement to a narrow type of ‘exercise’ that can be mechanized and marketed.  So stop exercising like a machine and start moving like a human.

You don’t have to accept the limitations other people place on your movement.  You were given a whole body so why not use it every day?  THE game-changer is new, holistic movement patterns that constantly challenge your body and mind with ever-changing alignments, loads, variations, and adaptations.  This type of challenge is, after all, how our bodies evolved into the incredibly finely-tuned wonders of movement that they are.

Most people shy away from curvilinear, multi-dimensional, movement challenges in the liminal zone at the edge of their capabilities. Don’t be one of those people!  The reason is usually fear, of failure or injury.

If you learn how to properly and safely push into that zone every day, the constant adaptation and micro-variation required will keep your mind and body in a continuous state of being challenged. This will not only motivate you but it will also keep you young. Imagine the confidence of being able to do a little bit more every tomorrow than you could do yesterday. When you reach that point, chronological age becomes inconsequential.

Flow

A study in the journal Neuroscience demonstrates that intense exercise promotes the production of neurotransmitters that prevent depression.  What’s even more astonishing is thata recent Harvard study reveals that stray thoughts and wandering minds are directly related to unhappiness. The study discovered that those with constantly wandering minds were less likely to be happy than those able to focus on the tasks at hand.

Exercise has been shown to increase levels of happy neurotransmitters, both in the short and long term

Exercise has been shown to increase levels of happy neurotransmitters, both in the short and long term

This study seems to confirm what Buddhists, sages, and saints have long taught–that an unruly mind creates unhappiness and dysfunction, and that the keys to happiness lie in mastering the mind, and not in changing external factors in our lives.

The most startling part of the discovery is that unhappiness doesn’t just come from the mind wandering to unpleasant things. The study shows that people with minds that wander to neutral or even pleasant thoughts are still less happy than if the mind did not wander at all.

During the study, people were asked to focus on a given activity. It was found that even if the activity was some boring chore, they were happier if their minds were fully there, focused in the moment. The conclusion is that when the mind wanders repeatedly (and for many of us it wanders all day, every day), it drastically reduces our overall happiness and well-being.

Mihály Csíkszentmihályi, one of the world’s leading researchers in positive psychology, refers to this state of mind as “flow.”

Csíkszentmihályi describes flow as being totally absorbed or immersed in the activity in which you’re engaged. It doesn’t matter what the particular task is–what matters is that you are fully present when you’re doing it.

Csíkszentmihályi, often called the grandfather of positive psychology, found that our happiest moments are when we are in the state of flow. In this state, we are highly alert. We are totally focused with one-pointed attention. This focus–this mindfulness of being in the moment–is when true happiness spontaneously arises.

When you are mindful of your activity, you’re not preoccupied with regrets or worries; you’re not planning or wanting for anything. You’re not lending power to thinking processes and so they do not dominate your awareness.

Flow allows you to truly and deeply live your life as it unfolds in the here and now. Perhaps this is why the latest research continues to confirm that mindfulness increases happiness–to be mindful is to truly experience life and make the most out of every moment.

If you’re constantly looking for ways to distract yourself – TV, social media, podcasts, audiobooks, music – while you’re working out, then your mind is not present in the moment and focused on the task at hand.  The way to achieve this state of flow is simple – nothing focuses the mind quicker than pushing into that thin zone at the limits of your ability.

The magic happens right at the powerful motivational "sweet-spot" at the limits of our abilities.

The magic happens right at the powerful motivational “sweet-spot” at the limits of our abilities.

A challenging workout requires a continuous mix of technical, physical and cerebral difficulty.  Powering through endless reps of linear isolation moves is mindless and useless – it may bulk up specific muscles but it will never give you the definition, agility, and strength you want – and it’s guaranteed to bore you and kill your motivation.

Gym and machine workouts deconstruct human movement into tiny slivers of the 4-dimensional time-space continuum – only the tiniest linear slices that can be mechanized and marketed and endlessly repeated.  Stop working out like a machine and force yourself to laser-focus on new moves that challenge your mind and muscles every day and you will achieve a state of flow in your workouts that will actually alter the neurotransmitters in your brain and make you happier.  You will also be amazed at the definition, strength, and agility you can achieve.

Motivation

A challenging workout requires a continuous mix of technical, physical and cerebral difficulty.  Powering through endless reps of linear isolation moves is mindless and useless – it may bulk up specific muscles but it will never give you the definition, agility, and strength you want – and it’s guaranteed to bore you and kill your motivation.

Human beings love challenges, but only if they are within the optimal zone of difficulty. Tasks that are significantly below your current abilities are boring. Tasks that are significantly beyond your current abilities are discouraging. But tasks that are right on the border of success and failure are incredibly motivating to our human brains. We want nothing more than to master a skill just beyond our current horizon.

Psychological studies show that the most powerful motivational "sweet-spot" occurs right at the limits of our abilities. In other words, challenging yourself with moves that are sometimes attainable but sometimes just outside your limits is the best way to stay motivated.

Psychological studies show that the most powerful motivational “sweet-spot” occurs right at the limits of our abilities. In other words, challenging yourself with moves that are sometimes attainable but sometimes just outside your limits is the best way to stay motivated.

We can call this phenomenon The Goldilocks Rule. The Goldilocks Rule states that humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.

Having one challenge that is just outside your comfort zone in your daily workout is one of the keys to maintaining long-term motivation. If you find yourself feeling unmotivated, it is often because your mind has drifted into an area of boredom or been forced into an area of great difficulty. You need to find a way to pull your tasks back to the border of your abilities where you feel challenged, but capable.

The key is finding that thin zone at the limits of your abilities.

Psychological studies show that the most powerful motivational “sweet-spot” occurs right at the limits of our abilities.  In other words, challenging yourself with moves that are sometimes attainable but sometimes just outside your limits is the best way to stay motivated.

According to James Clear, “Human beings love challenges, but only if they are within the optimal zone of difficulty. Tasks that are significantly below your current abilities are boring. Tasks that are significantly beyond your current abilities are discouraging. But tasks that are right on the border of success and failure are incredibly motivating to our human brains. We want nothing more than to master a skill just beyond our current horizon.”

In his book Living With a SEAL, Jesse Itzler tells the story of how Navy SEAL David Goggins shocked him out of a fitness rut by challenging him to do 100 pull-ups, which he did, a few at a time.  Goggins’ “40% Rule” states that when your mind is telling you you’re done, you’re really only 40 percent done. And he had a motto: If it doesn’t suck we don’t do it.

Results

Face it – you don’t love the results you see in the mirror.  Maybe you don’t even like them, and maybe you’re not seeing results at all.  It’s no wonder, repetition is a results-killer for several reasons.

The first reason is time.  You’re wasting a massive amount of time and energy on repetitions that aren’t contributing to your results.  Think about it.  If you do 15 reps and you only feel the burn on the last 3 then you’re wasting 80% of your effort.  If you rest for a minute between sets then that number goes up to about 95% – of your workout wasted.

Neuroscience and metabolism also play a role in the diminishing effects of repetitive exercise.  A well-documented phenomenon known as metabolic adaptation essentially slows down your metabolism as you lose weight, so the same amount of exercise burn fewer calories.

To make matters even worse, a study from Columbia University found that your muscles start using genes that make them more efficient, so they burn 20 to 30 percent fewer calories for the same exercise.

So the loss of intensity due to boredom and exhaustion is compounded by the fact that you need to continuously refresh your workout to push the intensity of muscle stimulation to higher levels to achieve results.  Think about how many people you see running every day who are so unmotivated that they’re literally just falling forward, shuffling their feet in front of them just in time to catch their body weight.  That kind of low intensity effort is a certain results-killer.

There are several different types of exhaustion and the ones that you are targeting with repetition are muscle and joint fatigue.  Muscle fatigue results from repeated micro-trauma on a particular group of muscle fibers, depletion of glycogen, and the buildup of lactic acid in the muscle tissue.  Joint fatigue is simply the repetitive pounding of one-dimensional linear motion.

The truth is that if you allocated your energy more efficiently, to multi-dimensional movement combining different muscle fibers and contraction types, you would have abundant energy reserves available to sustain intensity for much longer intervals.

This is probably in part a psychological trick that rewards you for exhausting a particular joint and muscle group quickly, giving you the false impression that you’re achieving results, when really you’re just beating up your joints and reaching a state of muscle fatigue as quickly as possible with repetitive linear motion.

 

A Day in Food on the Ketone Diet

How endurance athlete Patrick Sweeney puts away nearly 3,000 calories a day on the ketone diet

Read the full article at: www.outsideonline.com

Also check out Tim Ferriss’ podcast on the ketogenic diet.

I can always see new individual rippling muscle fibers when I go on a ketogenic diet even for a few days – so I know I’m burning fat quickly.

But there are several problems that I quickly encounter.

 

  1. Carb cravings
  2. Boredom
  3. Low energy
  4. The weight comes back with a vengeance

 

These problems are common to all food restriction diets, and they highlight the controversy over why low carb diets work:

Does the body actually burn more fat stores or do people eat less because of “sensory specific satiety”?

 

Food restriction diets in general allow you to eat a limited variety of foods in unlimited amounts.  Studies show that we get bored of the same food and habitually eat less of it.  When variety is re-introduced we eat more. Dr. Barbara Rolls, a nutrition researcher at Penn State, showed in a study that if people are offered an assortment of 3 flavors of yogurt they will consume 23% more than if only offered 1 flavor.

 

This is the same reason the Atkins Diet was so successful at first – it was only meat and veggies – BOOOOORING.  But then all the low carb cakes and cookies came out and everyone on the diet started eating more because of the variety, so they started gaining weight.

 

There is good evidence that low carb diets work better than calorie-restriction (starvation) or low fat diets, but in order to sustain the weight loss you need a way to beat the carb cravings and the boredom.  It turns out that there is a simple solution to both of these problems that also takes care of the low energy problem and helps keep the weight off as well.

 

The 20-to-1 ratio

Try applying a simple formula to every nutrition label, the 20-to-1 ratio.  Just divide the number of calories by the number of carbs on the label.  Serving size doesn’t matter since it’s a ratio.

The idea is that your entire diet overall should have a calorie-to-carb ratio of greater than 20:1.  So if you eat 2000 calories in a day you would have no more than 100 grams of carbs.

This simple solution works because it adjusts the macronutrient (protein, carb, fat) components of your diet to include the foods that fill you up and prevent hunger.  They also allow you to feel satiated for a longer time between meals and snacks.  Finally, since sugar and refined carbs are metabolized by the liver to become deep belly fat, limiting intake of these will help you lose body fat overall.

 

Start the morning with whole grains

The other trick that makes this all work is eating the majority of your carbs, as whole grains, when you first wake up in the morning.  This keeps my energy level high enough to do a solid hour of intense interval training and yoga, and have energy all day, without the carb cravings

 

How to sculpt sharp, defined serrated abdominal oblique lines

Stop wasting your time and energy

I used to do thousands of crunches and I was always frustrated with the results.  All that effort and I wasn't seeing the abdominal lines I wanted to see.  So I analyzed the anatomy and - duh! - it was pretty obvious what I was doing wrong.

Stabilization and psoas bulk is killing your results

All the effort that you put into bicycle crunches has the opposite of the desired effect - you make your belly bulge by bulking up your psoas and core stabilization shuts down your obliques

Bicycle crunches have the opposite of the desired effect - you make your belly bulge by bulking up your psoas and core stabilization shuts down your obliques

How core stabilization shuts your body down and limits your results

There are 2 common problems with the standard bicycle crunch that are killing your results.  First, the anchoring of the tailbone stabilizes your deep core, which essentially shuts down the eccentric resistance to the twisting that would be caused by gravity.  This de-activates the deep core muscles which are the ones behind your belly and around your spine.  

When the deep core is forced to stay engaged through the whole movement for stabilization, the effect on the superficial abdominal muscles - the ones that give you those sharp, cut, serrated lines - is a series of intense sustained contractions of all types - concentric, eccentric, and isometric.  

Stabilization of the core deprives you of this sustained contraction throughout the move, forcing you to focus on the mid-range concentric portion, which gives you only a small fraction of the muscle-defining power that you would get from an intense sustained contraction without stabilization.

When the deep core is stabilized by anchoring the tailbone, the surface abdominals are deprived of intense sustained and varied contractions.  Bulking of the mid-psoas fibers also rounds out the belly and makes it bulge

When the deep core is stabilized by anchoring the tailbone, the surface abdominals are deprived of intense sustained and varied contractions. Bulking of the mid-psoas fibers also rounds out the belly and makes it bulge

Bulking up the psoas muscle

The psoas muscle runs deep, behind your abdominal organs.  When you do a mid-range isolation move like a crunch, especially when the core is stabilized, you are bulking up the middle fibers of the psoas muscle and making your belly bulge.

​Because of these 2 incredibly common mistakes, all the effort you put into bicycle crunches is not only wasted, but it's actually doing the opposite of what's intended: it's making your belly bulge more.  It's also not giving you the intense, sustained contraction that you need to define your oblique lines.

The blue lines are the ones you want to see in the mirror and selfies.  The way to get there is to push the vertical of your kicks higher and higher

Bulking up the middle fibers (highlighted in red) of the psoas muscle is the most common mistake in ab routines - they make the belly bulge.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Sculpting a body you will love by pushing your limits

Jumprope twister is a mid-air dynamic twisting move consisting of synchronized eccentric (lengthening) contraction of the obliques on one side with concentric (crunch) action on the other side.  Since this move must be executed with the entire deep core activated isometrically to suspend the body in mid-air, it is one of the most powerful moves you can execute to define your oblique abdominal muscles

Jumprope twister is a mid-air dynamic twisting move consisting of synchronized eccentric (lengthening) contraction of the obliques on one side with concentric (crunch) action on the other side. Since this move must be executed with the entire deep core activated isometrically to suspend the body in mid-air, it is one of the most powerful moves you can execute to define your oblique abdominal muscles

Where the magic happens

No one has taught you these moves because they assume them beyond your capabilities. Conventional fitness training teaches you to back away in fear from your limits and never push into that thin zone at the edge of your capabilities. 

But guess what?  That thin zone at the limits of your capabilities is where all the magic happens.  So the reason you're not seeing the results you love in the mirror and in selfies is that you've accepted the limitations others have placed on you.

Most people shy away from multi-dimensional, curvilinear movement challenges in the thin zone at the edge of their capabilities.  Don't be one of those people!

If you want to see sharp, cut, serrated abdominal oblique lines in the mirror and in selfies, you've got to literally start sculpting them with every muscle contraction, with every second of effort in your workout.   

The jumprope twister

This is a mid-air dynamic twisting move consisting of synchronized eccentric (lengthening) contraction of the obliques on one side with concentric (crunch) action on the other side.  Since this move must be executed with the entire deep core activated isometrically to suspend the body in mid-air, it is one of the most powerful moves you can execute to define your oblique abdominal muscles.

The jumprope twister suspends your body weight in the air - so no core stabilization.  Eliminating the psoas bulge with no flex at the hip or knee makes the abdominal muscle lines pop

The jumprope twister suspends your body weight in the air - so no core stabilization. Eliminating the psoas bulge with no flex at the hip or knee makes the abdominal muscle lines pop

Suspending your body weight

See the sharply defined abdominal muscle lines in the image above ?  The reason you see those muscle definition lines is that the entire bodyweight is suspended in the air by an intense activation of all the core muscles, deep and superficial.  There is absolutely no external stabilization to rely upon.

No chair, straps, armrests, handles, leg rests or pedals.  No anchoring body parts like your feet, tailbone, back or shoulders.  How long you can suspend your body weight in the air depends entirely on your core muscles, so they have to stay activated and engaged as you perform the twist maneuver.

Eliminating the psoas bulge

When you twist tin the air with flexion at the hip and knee, the psoas bulges

When you twist in the air with flexion at the hip and knee, the psoas bulges

THE game changer.  When you twist WITHOUT hip or knee flexion, you get an intense sustained abdominal contraction - the muscle definition lines pop

THE game changer. When you twist WITHOUT hip or knee flexion, you get an intense sustained abdominal contraction - the muscle definition lines pop

In the gif on the left, my knees and hips are flexed, so I am twisting both at the spine and hip joints.  This results in a psoas contraction and belly-bulge, just like I described with the standard crunch.

Flexion at the hip and knee causes the psoas to contract and the belly to bulge

Flexion at the hip and knee causes the psoas to contract and the belly to bulge

to really see definition - try pushing your limits - how stick-straight can you stand?  how far can you twist your pelvis? how many times can you turn the rope? how fast?

Eliminating the hip and knee flexion lengthens the psoas - do this by maintaining an upright posture and twisting your pelvis around an imaginary vertical center line

In the gif on the right, I am maintaining a stick-straight upright posture, eliminating as much of the knee and hip flex as I can.  This lengthens the psoas into an eccentric contraction, and you can see the clear difference in abdominal muscle line definition.  As show in the diagram, imagine twisting your pelvis around an imaginary vertical center line and stay as upright as possible.

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

If you want results, stop wasting time and effort

Stop wasting your first 13 reps on boring, repetitive, closed-chain, linear isolation moves that are too easy, and not even feeling the burn until rep 14 or 15.  Why not start making every second of every workout count where it matters - well-defined abdominal muscle lines you can see in the mirror and in selfies?

Learning to push your own limits

The most astonishing gains are made within the thin zone at the edge of our capabilities, when we are challenged not only physically, but also technically and mentally.

to really see definition - try pushing your limits - how stick-straight can you stand?  how far can you twist your pelvis? how many times can you turn the rope? how fast?

to really see definition - try pushing your limits - how stick-straight can you stand? how far can you twist your pelvis? how many times can you turn the rope? how fast?

I incorporate at least one challenge move that is beyond the threshold of my abilities into my interval training every day. That forces me to acknowledge and confront my limits and make an effort to push beyond them every day. It is also a powerful way to focus the mind.

How far can you twist your pelvis?  How stick-straight can you stand?  How many times can you turn the rope?  How fast?  Learn to push your limits every day and you will start seeing those sharp, cut serrated lines in no time.

If you've never tried a move like this you will be astonished at how quickly you will gain strength, agility, and stamina.  You will also start seeing results in your abdominal muscle definition that will convince you to never waste time with standard crunches and machine exercises again.

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of muscle fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard crunches you're wasting your time and energy with now.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction of the entire core while you are in the air, so you will always feel the burn, and all of your time and effort will be laser-focused on results - those sharp, cut, abdominal lines you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard crunches will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

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