Category Archives: How to

How to put on Muscle

A lot of men are looking to build muscle for this upcoming summer. Even though summer is near, the best time to start is right now. unfortunately, a lot of individuals are misguided. They don’t understand what it really takes to build muscle and how simple it really is. There are three basic things that every bodybuilder must focus on in order to see extraordinary results. We’re going to be going over these three basic steps int his article.

1. Diet
In order for one to build muscle, they have to be consuming enough food. Find out your body’s current maintenance calories and consume 300-500 extra calories above that every single day. Yoru goal as a newbie should be to gain one pound every single week. This is not far-fetched. Track your macros and weight every single day. At the end of the week, average those seven weights and see if you have made progress from the previous week. If you haven’t, bump up the calories and macros. Continue this process until you plan to cut.

2. Workout.
One could argue that your workout routine is the most important part of building muscle. When you are starting out, you should structure your workout and start your workout with compound exercises like bench press, squats, deadlifts, and shoulder press depending on what day it is. These lifts are by far the most effective because they incorporate the most muscle groups in the shortest period of time. In other words, you’ll see greater results. When looking to build muscle, don’t undermine cardio. Cardio keeps the heart healthy and your overall body healthy.

3. Sleep
You must make sleep a priority if you want to gain any muscle. If you are not getting enough sleep, you are not giving your body the time it needs and requires to rebuild itself. In other words, you’ll see minimal results if any at all. Your goal should be to sleep at least 7-8 hours every night and keep the schedule as consistent as possible.

How to build wealth

In America today, 75% of the population is living paycheck to paycheck. Around 50% of the population doesn’t even have $1000 in savings. This is a tremendous problem. How are these baby boomers going to retire? They have no money! There are three basic steps to creating wealth. Nobody who has created massive wealth in their life has done it without following these three steps. In this article, we’re going to be breaking down these three steps and how you can use them.

1. Make more money
Income is the number one indicator of how wealthy someone will be. As the saying goes, it takes money to make money. The more you earn, the more you will have to invest. Start by finding various ways that you can increase your income today. Whether it is a side hustle, a side job, or a small business idea, extra income is extra income. In general, focus 90% of your time on increasing income and 10% of your time on saving income.

2. Keep money
A lot of people are horrible when it comes to finances. A lot of people will spend any extra money that comes in. You can argue that this is one of the major causes of the paycheck to paycheck epidemic that is in America. People don’t know how to save! In general, you should be saving at least 15% of your income every month. Your goal should be to save 30% of all of your income. If you can do this, it means you are in a pretty good financial situation given your environment and economy.

3. Save to Invest
Let’s face it. You can’t save yourself to financial freedom. The numbers just aren’t in your favor. However, you can invest your way to wealth. Focus on investing your money rather than save it. This could be into stocks, real estate, or a small business. I’d recommend investing in something that you are passionate about and has growth potential.

How to Get a Fit body

As the summer is approaching, a lot of people are looking to get into great shape. Some of us want to build as much muscle as possible while others are looking to shave off some of those love handles. No matter what your fitness goals are, there are three basic things that every gym goer must follow in order to see results. In this article, we’re going to be going over these three steps and why they are important.

1. Diet
Nutrition and your overall diet are the number one most important things that every gym goer has to focus on. If your diet is horrible, it will reflect what you see in the mirror. If you are looking to gain weight, you should consume more macros and calories than you are burning and vice versa. You should implement a wide variety of lean meats, vegetables, fruits, and nuts into your diet. Make sure that whatever you are consuming is aligned with your macros. If your goal is to gain weight, make sure you are gaining one pound a week. If your goal is to lose weight, make sure that you are dropping one to two pounds every week. This process keeps the fat off of you while retaining muscle. Another thing one has to do is track their weight every single day. At the end of the week, average out those seven weights and see if you progressed from last week. If not, your diet may need some tweaking.

2. Workout
If you are looking to put on size, your workouts should be structure around compound lifts like shoulder press, bench press, deadlifts, and squats. If your goal is to lose weight, structure your workout around high-intensity intervals training exercises like burpees, mountain climbers, sprints, and jump rope.

3. Sleep
Sleep is essential if you want to obtain and maintain a great physique. In general, try to get at least 7-8 hours of sleep every single night and keep your sleeping schedule as consistent as possible.

How to get into extraordinary shape

As summer is getting closer and closer, many individuals are looking to get that great body. Unfortunately, getting the physique of your life is a slow and gradual process that will take years of training, dedication, and commitment to your fitness goals. Fortunately, everyone can start now to optimize their health. In general, there are three main things that one should focus on when looking to get into extraordinary shape. In this article, we’re going to be breaking down these three steps and explain why they are important.

1. Diet
Diet is by far the most important thing when it comes to fitness. If you aren’t giving your body the essential nutrients it needs to build a great physique, you won’t see results. It really is that simple. If your goal is to put on as much muscle as possible, eat a lot of protein-based foods like beef, salmon, nuts, and pork. Your goal each and every day should be to track what you eat throughout the day and make sure that you consistently and effectively hit your macros. Make sure that you are incorporating a wide variety of fruits, vegetables, and nuts into your diet as well. This well-balanced diet will leave you feeling healthy and ultimately be looking healthy

2. Workout
Your workout routine is the second most important part of the process. You must make sure that what you are doing in the gym aligns with your fitness goals. You should never walk into the gym wondering what exercises you are going to do. You should already have a planned workout. Then again, what get’s measured gets managed. If it can’t be measured, it can’t be measured.

3. Sleep
Sleep is super important to anyone looking to get into great shape. If you don’t give your body the sleep it needs, it won’t give you the results you truly desire. Try to get at least 8-9 hours of sleep every night and keep your schedule consistent as possible.

How to get in shape

Many Americans really struggle with knowing how to get in shape and stay in shape. This is partially due to the fact that the fitness industry bombards us with supplements, thinking we need to take a certain one to get into great shape. That cannot be farther from the truth. In fact, there are really only three simple things that you need to focus on when looking to build the body of your life. We’re going to be going over these three in today’s article.

1. Diet
Diet is definitely the most important part of getting into great shape. If you have a horrible diet, it will reflect in the way you look. To start, find out whether you need to lose weight or gain weight. Find out the maintenance calories that you need to consume each day to keep the same weight. If you are looking to gain weight, add 500 calories per day to that total and vice versa. Make sure that you track your weight every morning and average those seven weights out at the end of the week. Then, track your progress and see if you have to make any adjustments to your diet. Also, make sure you are hitting your macros and tracking your meals as best as possible. All in all, this leads to the greatest results.

2. Workout
Your workout routine is the second most important part of getting into shape. If you are looking to put on some muscle, compound exercises like squats, deadlifts, and bench press should be the main lifts in your workout. After you perform them, you can do some auxiliary lifts that focus on isolating a muscle group. If your goal is to lose weight, structure your workout around high-intensity interval training and continue to perform compound movements.

3. Sleep
Sleep is what allows your body to rebuild. In general, you should shoot for 7-8 hours every night and try to keep your schedule as consistent as possible.

How to get the body of your dreams

With all of the marketing that the fitness industry does, it kind of clouds our head at what it really takes to get into great shape. They will try to have you believe that a big part of it is supplementation but that is a huge lie. In fact, there are really only three basic things that you need to focus on when looking to get into terrific shape. We are going to be going over these three things in today’s article.

1. Diet
Don’t let anyone fool you into believing that you can get into great shape by having a horrible diet. It just won’t happen and I know from personal experience. As the saying goes, you get out what you put in. First, find out the maintenance calories needed to maintain your current body weight. Then, either add 500 per day or subtract 500 calories per day from that total depending on if you are looking to gain weight or lose weight. Your main focus should by on hitting your macros and tracking what you eat. Also, weigh yourself every morning and write it down. At the end of the week, average those seven days out and see if you’ve made any progress from the previous week. If not, tweak your diet.

2. Workout
Your workout routine is the second biggest factor when it comes to how good you look. If you are not incorporating the right exercises in the gym, you are not going to see results. If you are overtraining or undertraining, your results may be not what you want. If you are looking to put on some size, structure your workout around compound exercises like deadlifts, squats, bench press, and shoulder press. If you are looking to drop some weight, structure your workout around cardio.

3. Sleep
Sleep is super important if you want to build up your body. You should be getting at least 8 hours of sleep every night and try to keep your schedule as consistent as possible.

How to Build Muscle

As the summer approaches, more and more men want to build great physiques. Unfortunately, muscle growth is a slow and gradual process that takes years and years. The good news is that if you are a newbie, you can see pretty noticeable results in three months. To build muscle, there are really only three important things that you have to focus on. We’re going to be going over these three things in today’s article.

1. Diet
If you are looking to build muscle and a lot of it, you have to have a diet filled with protein. Protein is the main thing your body needs to build muscle. Then again, you also need the right amount of carbs and fats. To find out what you need to consume, find out your maintenance calories per day and add 500 calories per day to that total. For example, if my body needed 3,000 calories per day to maintain its current weight, I’d want to eat 3,500 every day to gain weight. All in all, track your meals and macros on a spreadsheet. As the saying goes, “What gets measured gets managed”. Also, track your weight every morning. At the end of the week, average out your seven weights and see if you’ve made any progress from the week prior. By doing all of this, you’ll see results in no time.

2. Workout
For gaining muscle, you should always structure your workout around compound exercises like bench press, deadlifts, shoulder press, and squats. These should be your main lifts and you should always perform them first. You should always have a plan when going to the gym. None of your exercises should be spontaneous. By having a plan every time, it will be easy to tweak your workout if something is wrong.

3. Sleep
You should be getting at least 8 hours of sleep every night. This allows your body to rebuild itself. Try to keep your sleeping schedule as consistent as possible

How to Hit you Goals

Many people have already given up on their new year’s resolutions which is because of a couple reasons. One, they have no discipline to do what needs to be done when it needs to be done. Two, they have created the consistency to go out and strive for that goal daily. You see, goals and a lot like money. The more you focus on them, the faster you can get to them. However, most people are very weak when it comes to goal setting. In this article, I’m going to show you how to goal set the right way. Let’s get started!

1. Break it down
The number one reason why most people don’t reach their enormous life goals is because they fail to break it down into small, daily micro actions. For example, if someone wants to make a million dollars, they have to find out the daily actions they must commit in order to fulfill that goal. When you follow through with those actions on a consistent basis, it creates habit. Overall, this habit creates discipline that propels you to your ultimate goal.

2. Write it down
Once you have found out the daily tasks you need to fulfill each and every day to reach your goal, write them down on paper everyday. By writing them down, you give your mind something to focus on. When your mind focuses on it long enough, it will be programmed into your subconscious mind. When you’re are writing down these critical tasks, make sure that you limit them to five per day. Remember, you are goal setting, not writing a to-do list.

3. Visualize
Before bed, visualize yourself actually obtaining or fulfilling whatever goal that you’ve set for yourself. This just creates more focus in the subconscious mind, allowing it to pull you closer to your ultimate goal.

How to Invest

Sadly, many people do not know how to invest. We were taught from a young age to start investing as early as possible so that we’ll have enough money when we reach retirement. However, is this really a good idea? Is sending little bits of your money over to Wall Street really a good idea? Is having a financial adviser control your money for you a good choice in the long run? Most Americans have failed to answer these questions for themselves. In this article, I’m going to show you how to smartly invest so that you can minimize your risk and maximize your control. Let’s get started!

1. Know what your investing in
Knowing what your investing in is very important. If you have no idea, then you shouldn’t be investing in that certain asset. For example, a plumber would invest all of his hard earned money into a pizzeria. Why? Because he doesn’t fully know his investment! He’d be much better off starting a plumbing business

2. Know its history
In general, it’s not a good choice to invest in a company that has a losing track record. An easy way to tell how a company is doing is through its stock chart history. If the stock has been declining over the years, it’s probably not a smart choice to invest in it.

3. To diversify or not
Some people like the idea of diversification and others hate the idea of diversification. In my opinion, it’s all based on personal preference. Some people choose not to diversify but rather invest everything they have into their own business. By doing this, they’re able to maintain control. Others like the idea of diversification because of the safety net it provides. When you diversify, you have a smaller chance of losing money when the market tanks.

How to Read More

All of us know that knowledge is power. However, many of us fail to pick up a book and read it on a daily basis. Some of the most successful people read on a daily basis like Warren Buffett and Bill Gates. If these successful individuals that run large corporation have time to do it, why don’t you and I. In this article, I’m going to break down how you can read more so that you can become more intelligent. Let’s get started!

1. Find out what you like
To read a lot of books, you have to find out what interests you as a reader. Is it mythology? Is it historical fiction? It is fiction? Growing up, we were often forced to read books that we didn’t like. If we were able to choose the books for silent reading, we didn’t know what to read because we didn’t know our interests. All in all, find out what interests you the most and then dive into that genre or subject.

2. Take little steps at first
A lot of individuals become overwhelmed when they see a fairly large chapter book in front of them, especially students. However, the book isn’t as big as you think. Throughout your day, read little bits of the book. Even better, sit down for about 15 minutes of reading time. This will allow you to gradually go through the book rather than trying to read a good chunk of it all at once.

3. Set a goal and make a list
Make a daily goal for how many minutes to read or how many pages to read. Start off slow and gradually work your way up as you get better at reading. Also, make a list of possible you might like to read. After you’re done reading your current book, you can choose one of those books on the list. This will ultimately keep you engaged as a reader.