1) Train like an athlete or sportsmen who has a body like the one you want. Sprint short distances, do explosive exercises, combine weight training and interval based work, stretch lots, eat what you need for fuel not to help you get over Sally dying on Eastenders, develop your desire to beat others/yourself.
2) Know why you are putting yourself through regular pain and suffering, and not eating everything that wafts past your nasal passage.
3) When someone encourages you to do something, look at their body and their life before acting. If you want both of those, you should probably do it. If you want one of them, have a good think then make a decision like an adult not a child. If you want neither, ignore them and go do Number 4. Observe how powerful this is on daily basis – start by watching those around you who do a lot of talking.
4) Surround yourself with people who are better than you at what you want to be good at. Ask them as many questions as possible and do whatever you can to be as close to their standard as possible. Once you are better than them, do this process again.
5) Train standing up. We used to do everything except eating, sleeping and relaxing standing up. Now we only stand up to go to the next seated activity.
6) Focus on beating your performance each week – that goes for food and training. The fat loss you crave will happen as a result. Lift heavier, run faster, rest less.
7) If you want a radically different looking or performing body, do stuff that is radically different to what you were. This doesn’t mean fad-diets but things that have been proving to work in the long-term which go against everything you thought you knew.
Build exercise sessions on this template and you won’t go far wrong.
Dynamic warm up with lots of lunge movement, mobility exercises and possibly explosive exercises to fire up your nervous system. Follow up by lifting something heavy, or lifting something of moderate weight, very quickly
See the first two exercises here….
Finish with 15-20 minutes of intense, dynamic work
9) Run fast, walk slow. Don’t mould the two together into jogging.
10) Understand the principles of effective training then apply them with a variety of challenging tools including ropes, sledgehammers, tyres, prowlers, yokes, your own bodyweight, balls, kettlebells and any random shaped object which you have to work hard to move around.
11) Stay away from health clubs unless you need a sauna or jacuzzi after doing the other 38.
12) Eat natural and raw food as much as physically possible. Don’t fall into the fool’s thought process “I’ll just train harder” – it won’t work for long.
13) Pay lots of attention to the quality of your soft tissue. Use a foam roller for self-massage on a daily basis and use a field-hockey ball to release trigger points in tight muscles. Lie on it and relax. Do not scream at the pain of not having looked after your muscles!
14) The harder and more frequent you train, the more important it becomes to have a massage.
15) If you can’t do a chin up, don’t go near a bicep curl. That goes for boys and girls!
16) Change your diet. More raw food, no non-organic, non-free range animal protein, more clean water, more healthy fats, less carbs and those you do eat must be consumed at the right time.
17) Find out what the word diet used to mean. Okay I’ll save you a job. It was Greek for ‘lifestyle’. A way of eating is for life, not just for after Christmas.
18) Join a team. If there isn’t one doing what you want to do to get fit and healthy, make one.
19) Get rid of the ‘whatever’ attitude. You’re so tired and bored you let people trample all over you. Get your mojo back and start kicking ass.
20) Make sure someone else who looks and performs like you’re ideal, writes your training and nutrition progams.
21) Reduce systemic inflammation which causes all sorts of diseases and excess body fat. Drink a Greens drink every day, eliminate processed food, de-stress, reduce poorly timed carbohydrates, reduce poorly-sourced animal protein and Omega 6 vegetable oils.
22) Move weights quickly.
23) Be in control of your body before going near weights. Be able to squat, jump and lunge properly. Get good at push ups, handstands, inverted rows, then look to weights.
24) Think about your spine before everything packs in!
25) Make every exercise a core exercise. Don’t isolate your abs until you are good at squatting heavy, deadlifting heavy, and can do most variations of stability planks.
26) If you think you don’t need a deload week every 4th or 5th weeks, it wasn’t as tough as you thought!
27) Harness the power of the sun by getting 15-20 minutes exposure at midday whenever possible. Ensure you have alkalized your bod first by following the Metabolic Accelerator Nutrition plan.
28) Sleep
29) Do whatever is required for a good nights sleep. Use magnesium oil, take a warm bath and don’t read or watch stimulating TV/books an hour before bed. Use this time to set large and small goals then go to bed thinking about these.
30) Don’t revel too long in moments of glory. Don’t berate yourself when you mess up once. If you do the same thing twice, work out why it happened. If you do it again, take instant, massive action to change your mindset.
31) Be a human. Run, climb, throw, jump over, crawl under, pull, push, twist.
32) Do stuff in your daily life which consistently takes you out of your comfort zone. These can be big and small things but will make you more willing to do it in the gym to change your body.
33) If time is short focus on doing more work in less or the same time each week. Rest less, lift heavier or do more reps.
34) Don’t go to muscular failure too often in training. This will slow you down eventually and leave you broken! Aim for technical failure (losing your form) – when this happens, stop. You should have performed better than last week.
35) If you’ve been doing something in training for more than 3 weeks and it hasn’t made a difference to your Key Performance Indicators (Weight lifted, body fat, lean muscle, speed etc), sack it off and start fresh using different methodologies.
36) Take every isolation exercise you do and do a multi-joint version which works a whole lot more of your body.
Leg press —> Bulgarian split squat or lunges
Crunches —> Front squats, zercher squats, wheel roll outs, bar roll outs
Tricep extension —> Tricep dips (assisted if necessary)
Bicep curl —> Chin ups (assisted if necessary)
Hamstring curl —> Deadlift or glute-ham raise
37) If you want to wobble on stuff, do heavy work on your legs until they wobble then do upper body work on gymnastics rings or suspension / straps until your arms and shoulders wobble. THEN you may go and sit on your wobbly gym ball to rest with your head in your hands.
38) If something repeatedly let’s you down, work on it on a daily basis.
This may be your mindset, nutrition, grip strength, mobility, flexibility or relaxation techniques.
39) Once you’re happy with your program and are really enjoying it, change it. It no longer works. This will take 3-4 weeks.
Seriously. It should cause a lot of discomfort during and a lot of pleasure at all other times when looking in the mirror or playing sport…
