Category Archives: How tos

How to Reach your Goals

Sadly, most people never reach the goals they set in life. This occurs due to many factors like a lack of perseverance, discipline, consistency, and many others that play a significant role in goal setting. However, you can accomplish everything you set your mind to. In this article, I’m going to break down how one can actively achieve their goals in three simple steps. Let’s get started!

1. Clarity
In order to strive for a goal, you have to be clear on what it is you truly want. Without this, you won’t have the focus needed to obtain that goal. By focusing on the specifics of this goal relentlessly, you’ll ultimately wire this goal into your subconscious mind. When it is in your subconscious mind, you’ll be able to take effective actions toward your goal without having to consciously commit to those actions. Essentially, you’re creating a habit.

2. Break them down
Many people are discouraged by their big dreams and goals. This is ultimately due to the fact that the individual has yet to break down that goal and find out how to achieve it. For example, if your goal is to lose 50 pounds over the course of three months, what are the steps you need to take in order to get there? How much weight do you need to lose per week? What is your diet and fitness routine going to look like? These questions all help you breakdown your goal even further, making you more likely to achieve it.

3. Mindset
When striving for your goals on a daily basis, it’s important to keep a positive mindset and an optimistic attitude toward what the future will bring. Throughout the day, constantly think of positive affirmations in your head. All in all, these affirmations will help fuel you throughout the day to take the actions that need to be taken to fulfill that goal.

How to Get Jacked

Many men want to build muscle for this upcoming summer. Even though it’s the middle of February, it’s not too late to start! However, some men have many misconceptions on what it actually take to build muscle. Some are mislead by content online while others are mislead by fitness magazines. This is all very understandable as the people pushing these products and information are in great shape! In reality, it’s just a marketing move. In this article, I’m going to show you guys how to get jacked for this upcoming summer in three simple steps. Let’s get started!

1. Diet
For those who want to build muscle, you have to be in a caloric surplus. In other words, your body has to be consuming more calories than it can burn. To find out how many calories you should be consuming, find out your daily caloric need to maintain your current body weight. Then, add 300-500 calories per day to that amount. Track your weight daily by measuring yourself in the morning. At the end of the week, average the seven weights and that will be your most accurate weight. Week to week, your goal is to gain one pound. Also, make sure that you’re hitting your macros.

2. Exercise
For lifting, make sure you are focusing on compound lifts like squats, deadlifts, and bench press. These lifts should be the core of your workout, for they will lead to the greatest results due to the fact that they work multiple muscle groups. While performing these exercises, shoot to stay in the 8-12 rep range as this maximizes hypertrophy which leads to muscle growth.

3. Sleep
Sleep allows the body to recover after an intense workout. It also keep your hormones balanced which optimizes muscle growth. When you get enough sleep, more testosterone is produced and protein synthesis is optimized. This ultimately leads to more muscle growth over the long run.