‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’
— Arnold Schwarzenegger
About six weeks ago, I got a tip from my brother. He tried a new 20-minute workout that he encountered on YouTube. After trying it himself, he recommended implementing the workout in my weekly routine.
I gave it a try and immediately got hooked. The workout, also called barbell complex, is very intense, so I don’t recommend doing it if you’re unfamiliar with the exercises. …
Struggling with excess body fat is a common problem in western society. For decades, overweight people have been told just to cut calories and increase their physical activity. Unfortunately, although cutting calories might help you lose some weight, most people often either reach a plateau or regain the weight they lost.
So why do people reach a plateau while trying to lose weight? Or how come they often regain the weight they lost? Well, it turns out it’s not just about keeping track of your calories.
Let’s take a deeper look at the effects of, in most cases, decades of…
“To eat is a necessity, but to eat intelligently is an art.”
— Francois de la Rochefoucauld
It’s been a couple of years since I first started experimenting with Intermittent Fasting. In those years, I’ve done a lot of reading and tried different fasting strategies. In a recent article I published, I talked about the research I’ve done and the benefits of fasting.
The 16:8 Fast was my favorite strategy for two years, but that changed when I started the ADF. I first thought that ADF was a bit too hardcore. Not or barely eating for two days a week…
Everyone who lost weight, or is trying to, is familiar with this struggle. The first couple of kilograms get off relatively easy. But then that plateau kicks in.
For some, a plateau gets easily broken with increased training volume. However, there is a lot of people who reach a plateau that’s very difficult to break. It can be discouraging and, if not attended to correctly, often result in weight gain.
I’ve experienced this myself very often. But getting through the plateau phases is the only way to reach your goal. …
‘If something stands between you and your success, move it. Never be denied.’
— Dwayne ‘The Rock’ Johnson
The year 2020 has been tough on many people. There are still many lockdowns across the world. Those lockdowns have a serious impact on our mental and physical health.
Keeping our mental and physical health in good shape is even more important nowadays. However, working out has become a bigger challenge for many people. A lot of gyms are closed, limiting our options for staying in shape.
So we get challenged to improvise. Going for a run outside is easy to practice…
Take control of your morning to increase your productivity, physical performance, and tranquility.
“Take excellent care of the front end of your day, and the rest of your day will pretty much take care of itself. Own your morning. Elevate your life.”
- Robin Sharma, The 5 AM Club
Waking up at 5 am wasn’t something I used to look out for. I couldn’t even appreciate setting my alarm at 8 am. Above that, I was a king at snoozing. My mornings were always rushed because of that, and I ended up being late frequently.
My mornings weren’t calming and…
“Take care of your body. It’s the only place you have to live.”
— Jim Rohn
Although I loved eating my spicy tuna sushi roll, I decided recently to eliminate the big fish from my diet. It was something that played in my mind for quite a while. I already knew there were some health benefits to eating only small fish, but I never researched what those benefits were.
Recently, I read Mark Hyman’s book called Food, What the Heck Should I Eat?. In his book, he talks about food myths and explains what has been scientifically proven and what…
“Sleep is the best meditation.”
— Dalai Lama
Getting enough sleep sometimes seems harder to achieve than we realize. We know we should take good care of our sleep cycle, but we are often confronted with short nights' rest. There are many temptations to stay awake and go to bed a couple of hours later. My phone alone was a huge impulse keeping me awake. Or spending the evening binge-watching a new trending series.
I used to think I could easily get through my days with less sleep, but how wrong was I. Once you experience quality sleep, you start…
“Sorry, there´s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.”
― Morgan Spurlock, Don’t Eat This Book
Making healthy food choices can become quite challenging. We’re constantly exposed to unhealthy foods during the day. When you’re doing groceries, almost all the products are processed and have added sugar in it. It takes discipline to keep ignoring those impulses and be sensible.
I’m ‘clean’ of added sugars for over a year now, and it feels great. I don’t experience any difficulty in deciding to eat healthily. However, it was a…
“The way to get started is to quit talking and begin doing.”
- Walt Disney
Upon waking up, my goal is to be as productive as I can as soon as possible. But starting that productive engine can sometimes get a bit challenging. It used to take me a couple of hours before I really got in a strong, efficient workflow. So I went on a journey to find ways to jump-start that engine and become insanely productive upon waking up.
After experimenting with many different ways to become more productive, I’ve created a list of the top 4 tools…