115 – The Truth About Beginning a Fitness Routine

Josiah Novak - Author of Diets Suck

In today’s episode I talk to you about beginning a fitness routine. There are no quick fixes or magic pills to get you to your dream results. It is going to take work, and I am here to help you through your process.

True Beginnings is launching soon. It’s a revolutionary program that is going to help so many people in all areas of their lives. Email me at josiah@thetruetransformation.com to reserve your spot!

Be sure to subscribe, leave a rating and review and let me know what you think of the show – every Wednesday I’ll be giving away a gift to a lucky winner who leaves a rating and review!

To apply for my online coaching program – please email Josiah@thetruetransformation.com

Today’s episode is brought to you by Four Sigmatic – this is my new daily addiction (good thing it’s super healthy right?) !

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Over Training or Over-Life?

Josiah Novak

If you spend enough time around any popular fitness forum, read any fitness magazine, or watch youtube videos you are bound to stumble upon the concept of “Overtraining”. First, we will examine what coaches and science classify as overtraining and then we will uncover whether this is a concept that applies to regular hard-working gym-goers like yourself.

First let’s examine the concept of overtraining. Somewhere many Olympiads ago foreign coaches testing their athletes with brutal two a day sessions and aggressive Bulgarian squat cycles uncovered the concept that the body can only tolerate a certain degree of working out before it would eventually begin to rebel via overuse injuries, decreased performance, or other negative biofeedback & symptoms (such as changes in body temperature, sleep disturbances etc.). However, let’s remember this occurred within the framework of perfectly monitored conditions with athletes whose full time job is just to train, recover, and optimize their life solely for the sake of lifting performance. Unfortunately, this concept of “overtraining” wasn’t created in the lab of a stressful white collar desk job, a strenuous manual labor job, or the parent who can barely make it to the gym in time before the child care desk closes. So then why do symptoms of overtraining occur in a population of individuals like yourself who aren’t working out 14 times per week? The answer – LIFE STRESS.

Our bodies were programmed thousands of years ago to manage acute physical stress or trauma. If there was no food around, or some beastly animal happened to find where you were camping we would face very intermittent stressful situations where we would likely either a) escape or b) die. In modern day society we face what scientists and doctors consider to be chronic stressors – too many TPS reports from our boss, kids not sleeping through the night, paying the bills on time, or telling little Timmy to stop playing video games. These are problems, stressors, and stimuli that simply didn’t exist thousands of years ago, nor did they exist within the social vacuum of an athlete’s training camp. Combine this with the fact that a challenging workout is physiologically stressful in an acute (short-lived) manner (albeit the good kind) and we have a recipe for limited recovery capacity. Whether we like it or not we are still largely biologically identical to our ancestors and this happens to backfire within the context of balancing work, life and training.

Did I lose you somewhere in the science between life stress and TPS reports? Don’t worry – here’s an easy way to break things down- Think of your total volume of stress like a bank account. While individual tolerances and savings thresholds may vary we walk into the week with a set amount of “cash flow” or, in this case “stress flow”, along with a set amount of recovery. To keep your account balanced you need to carefully monitor the outputs or stressors drawing from the account, and the inputs or personal recovery investments you are making into the account. Maintaining this fine balance it what allows some to train more than others over the course of weeks, months and years. Compound this over time and you’ve got a recipe for continued progress.  

If you find yourself struggling to recover from your weekly workouts begin to ask yourself – have I balanced my account? Are my life stressors + training stressors exceeding my capacity to recover? If so, we need to implement more tools for recovery: sleep, nutrition, meditation, breathing, soft tissue work, or any other activity that primes the “rest and digest” response in your body (also known as the “parasympathetic”). Keep a close eye on your progress (weight lifted, repetitions performed, and workout time) as well as a general awareness for your current life demands outside of the gym. There’s a chance your workout routine doesn’t have you over-trained. You may just be overloaded in life.

 

– Sam Miller 

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If It Fits Your Health (Do It)

Josiah Novak - Author of Diets Suck

Have you ever woken up after a day full of eating all sorts of food (some good and some junk) feeling absolutely miserable? I’m not talking about feeling guilty (even though that’s part of it). I’m talking about actually feeling physically ill. Maybe it’s stomach pains or maybe it’s a headache. Even worse maybe you feel a cold coming on or a sore throat from all the excess sodium you consumed. As soon as your eyes open, you know all that food was a bad idea.

Well, I’ve woken up like that before. And to be honest I’ve felt crappy due to my diet choices many times. It’s not a fun feeling waking up and immediately knowing the day ahead is going to be a tough one because I’m physically not up to par. It’s truly a motivation killer to realize that getting through the day’s activities is going to be an uphill battle from the start.

At times we don’t even realize that our lack of energy or enthusiasm for the day is due to our diet choices. We eat like total crap on a Sunday and wake up wondering why Monday is so daunting. It’s no wonder that getting to the gym feels like an impossible task when our bodies hurt and our energy is on zero due to all the stress we put our digestion system through.

This is such an important topic. I hope that you walk away from reading this with a better understanding of where we’ve gone wrong with nutrition as it relates to our health, fitness levels, muscle and fat loss goals, and our enjoyment of life. I’m just as guilty as the next person of making huge mistakes with my personal nutrition at times over the years. I’m writing this blog to open your eyes to how unbelievably powerful our eating habits can be.

 

If you google “The Best Diet to Lose Fat” be prepared for an overload of information. Hundreds of diets, meal plans and products will be shoved down your throat before you even start eating. You’ll be stuck in an avalanche of product pushers, strict meal plans, and the latest and greatest diet strategies. Save yourself the trouble and forego the google machine. Today’s world is truly the most confusing it’ss ever been when it comes to diet and nutrition. It’s also a battlefield between who’s right and who’s wrong when it comes to their diet “methods”. The truth is that nutrition is actually quite simple so there’s hope, but it’s going to take some work.

The common theme for most online “gurus” or “coaches” is to take on clients and start them off on a very strict meal plan. They tell them what to eat and when to eat it each day to lose fat, build a toned body, and feel great. This is all based off their “expert” analysis of the client’s needs and goals. The client comes to them with the attitude of “tell me what to eat and when because I don’t want to think about it” so it makes perfect sense that these coaches cater to the clients demands. The client jumps on the meal plan and immediately starts to see results. This may go on for a month or maybe a few months before the client realizes that it’s just not sustainable for them to eat the same foods day in and day out. They start to get irritable and they feel ashamed when they report to their coach that they’ve cheated on their diet again and again. After all, following a meal plan is what all the top fitness competitors do so it’s the best way to get in great shape…right? Wrong.

Strict meal plans that limit your food choices and force you into a set regimen each day can cause more harm than good long term. It’s been proven that meal plans can set people up for a terrible relationship with food, create a desire to binge, and severely limit the healthy aspects of a diet full of variety. Not to mention, it’s pretty hard to live an enjoyable life when you have to follow a meal plan to reach your goals. Most people who follow a strict meal plan end up reverting back to their old diet habits once they realize that their meal plan just isn’t feasible for their lifestyle.

For the longest time, if you wanted to lose weight or build muscle you would hire a coach or nutritionist and they would immediately put you on a meal plan. However, after many years of severe restriction, the fitness industry fought back.

Enter: If It Fits Your Macros.

Counting calories has been around for quite some time. Arnold Schwarzenegger was known to count calories (and he actually had a pretty well rounded diet plan). However, counting calories has recently made a huge comeback. It’s gone one step further too. We know now that it’s not just about calories. It’s about the type of calories you eat too. Having the right amount of protein, carbs and fats in your diet is crucial for overall health and wellness. We all have our unique needs when it comes to these nutrients so just counting calories won’t cut it. We need to figure out where we get our food from so tracking macros has become all the rage.

However, as we’ve seen in the past, the fitness industry can take a good idea and turn it into a very bad one very quickly. Macro counting has been dubbed IIFYM (If It Fits Your Macros) because the new rule of thumb (keep in mind this is in response to the strict meal plans) is that you can ANYTHING you want as long as it fits your daily numbers for protein carbs and fats.

This could literally mean eating ice cream every day along with some candy because it fits your daily numbers. Ok confession time. I’ve been known to promote this type of eating over the past couple years. Why? Well because I count macros each day and my mind was blown a few years ago when I dieted down to 5% body fat eating ice cream just about every day before bed. Was this a healthy approach? Heck no! I would wake up and hit the toilet with a very irritable bowel movement just about every day. I didn’t feel great every day because I was eating way too much junk food simply because it fit my macros. I was rebelling against the severe restrictions of meal plans (an understandable reaction) but I wasn’t paying attention to my health.

Knowing how much food we eat is very crucial to our long term success when it comes to taking care of our health and feeling/looking great! However, simply applying numbers to our day and eating whatever we can fit in is not the healthiest choice. We’ve taken a great concept (counting macros) and turned it into a cult following. It’s become all about what sort of junk food concoction we can create that fits our macro needs. Health and feeling awesome is secondary to hitting perfect numbers with as much variety as possible. We forget to take into account whether or not we are getting enough vitamins and minerals. We ignore how our bodies feel when we fit in some McDonalds simply because it fits our macros. This is a dangerous path to go down.

If you’re still reading this…it’s not too late.

You might be confused at this point and that’s normal. It’s a very confusing topic for most people! However, let me simplify it for you. I’m very fortunate that I was born with the strong desire to learn as much as possible. Plus, I’ve been super lucky to be surrounded with very smart people who have helped me craft my current approach to nutrition and now it’s my job to pass along that help to you.

I want to walk you through my approach with my clients when it comes to setting up a successful nutrition strategy. Some of you reading this will be more advanced than others, but I still think its important to cover the basics as a refresher. You’ll be pretty amazed to see that we often forget about the basics.

Let’s say I have a married couple come to me looking to lose fat. They aren’t happy with their appearance and how they can’t seem to get motivated to get in shape. They’ve been eating a ton of food and not working out for about 6 months. They’ve tried all sorts of diets but nothing seems to work. We won’t address their workout plan in this blog, but let’s jump into the diet strategy.

First things first, I want to know what they’re eating now. I would like John and Jane Doe to write down everything they eat for a few days and report those food journals to me. Now, I would also keep in mind that working with a coach can cause some food journals to look better than an average day so I would also ask them to write down exactly what they ate (if they can remember) the days leading up to working with me. This gives me an accurate idea of what their nutrition looks like now so that we can start to implement new habits.

So, the next logical step is to write a meal plan right? Wrong. Taking a client from zero to 100 in a day isn’t realistic. We need to implement good habits one at a time while building momentum to increase motivation.

One of the first habits I want people to implement is to avoid drinking their calories as much as possible. I’m referring to sodas, sugary drinks and the lovely Starbucks menu that is jam packed full of sugar and high calorie drinks. Having a diet soda here and there down the road is fine, but for now I would suggest that John and Jane stick to water, coffee sweetened with Truvia, and tea. If my clients enjoy alcohol consumption, I would recommend cutting out alcohol for the initial portion of the plan. I also want to educate them on how alcohol works. If cutting out alcohol completely isn’t an option due to work demands or upcoming events — I would outline a simple strategy to control their alcohol intake.

While we implement the liquid habits, I also want my clients to start to track what they are eating in an app or food journal. Tracking calories and macros for a period of time can truly be eye opening. Most people severely underestimate their calorie intake. It’s important to gain the knowledge and information so that we are educated on what we are putting into our bodies.

The next habit I like clients to utilize is getting 2–3 servings of green veggies and 1–2 servings of fruits per day. Obviously I want my clients to listen to their bodies and take note of how they are feeling after they eat certain foods. Most people feel a lot better after getting into the fruits and veggies habit due to increase in fiber and vitamins and minerals. Eating more of these amazing nutrients will also help curb cravings and help most people feel more satisfied. Health is our number one priority and fruits and veggies are a tremendous source of health benefits.

Now comes the only time that I utilize meal plans. I never instruct my clients to follow an exact meal plan each and every day. However, it can help to write out a “perfect” day of eating a wide of variety of healthy foods to show clients how it can be done. This usually means 3–4 meals that contain a tremendous amount of nutrients but also provide the client with meal options that could be eaten at a restaurant if needed. To make things even easier, I like to provide my clients with 3 or 4 options at each meal to ensure that they never feel tied down to a meal plan. Plus, I want my clients to continue to track what they eat so they can learn how much food they are consuming and they can plug other foods in to ensure they are getting adequate variety.

Educating ourselves on how much food we need each day can help guide our food choices. Learning to eat properly for health and wellness takes time. Plus, there may be goals or events coming up that require us to change course and implement new strategies. There may be times where our bodies just aren’t feeling right and we need to make changes to our nutrition to ensure we feel our best at all times.

This leads me to the most important point that we all need to understand. If we aren’t feeling right, something needs to change and often times it’s our eating habits. Having a meal plan or macro numbers to hit every day doesn’t take our health and how we feel into consideration. If we are feeling overly full at a certain caloric intake then we probably don’t need that many calories. If our energy is terrible on low carbs and we feel super weak, then we probably need to add some carbs into our diet. The same can be said for low-fat. If we try out a keto diet, but we just don’t feel great — then it’s not the diet for you!

I hope this blog sheds some light on nutrition. I’ve made all the mistakes so want to help you avoid them if possible! There is no one-size-fits-all method that works for everyone. If that existed then this blog wouldn’t be necessary. You have to find a strategy that you can follow every day and make small tweaks to as your goals change. Going from binging every 3 days to eating “clean” meal plan is not a tweak. That’s an eating disorder and we need to stop creating more problems for ourselves by going from one extreme to the next.

 

Let’s stop eating things if they fit your macros — instead let’s eat things if they fit your social, taste,  mental and physical health (IIFYH).

I’m always here to help — just email me josiah@thetruetransformation.com or visit www.thetruetransformation.com/start-here to get started on your own journey today!

 

The 2 Biggest Mistakes Women Make in The Gym

If you’re a woman who’s new to the gym, chances are you’ve been overloaded with information and you’re not sure what is the right thing to do. In this blog we discuss the most common mistakes women make in the gym, and what to do instead.

One of the first mistakes women make is thinking they need different supplements and products than men.

Have you ever gone to a local supplement store or scrolled through instagram looking for fitness inspiration, only to see a ton of products or ads claiming they’re made just for women?  

Yeah, me too. I went to a GNC recently and saw a ‘just for women’ protein powder. It was flashy with pink lettering and a thin silhouette of a woman on the front. Curious, I looked at the back to see the nutrition labeling. It had less grams of protein per scoop than the other regular brands.

It was even in a smaller container. But it cost about the same. It made me angry because I wonder how many women fall prey to this marketing nonsense!

One of the biggest fitness mistakes women make when trying to improve their health is falling for this BS marketing. Just because it says it’s for women doesn’t mean it’s actually any different. Don’t fall prey and pay more money to get less of a product with the exact same ingredients. Look at the nutritional labeling and ingredients before purchasing. Compare products back to back. Ask questions. Know what your needs are and save yourself some money.

 

The second biggest mistake is thinking that the best way to get slim and toned is to stick to ‘women’s workouts,’ ie; 2lb pink dumbbells and tons of cardio.

For generations now women have been told they shouldn’t lift heavy like men, because they’ll get too big, or that their uterus might fall out. <– seriously that’s a real claim. Cue eye roll.

As a result, women have flocked to step-class and Jane Fonda style workouts out of fear of ‘training like a man’. I’m starting to think of the movie, The Stepford Wives now where they exercise in heels.

 

Just say no.

 

Here’s the truth. Sticking to high reps/light weights and several hours of cardio simply because you’re a woman is also a bunch of BS. The best sets/reps/weight to use is going to be specific to your current strength and your goals. Not your gender.

The training plan should reflect if your goal is fat-loss, building muscle or getting strong. If you’re trying to lose that final 10 lbs stuck around your midsection, but you’re only picking up 2 pound pink dumbbells and flailing around doing donkey kicks every day, you’re not going to get there.

Want to get slim and toned? Getting slim has more to do with nutrition, and getting toned means the same thing as building some muscle. Building some muscle is not equal to becoming the hulk’s female counterpart. Building some muscle means the same thing as being “lean and toned.” Let go of the fear to train “like a man.” You won’t blow up and your uterus won’t fall out either. Scouts honor.

 

 

Side note: The women who do get large muscles train deliberately for years and years to get that way. It doesn’t just happen by looking at a dumbbell over twenty pounds. It’s focused work that is intentional and takes discipline and dedication. To the women who do want to build more muscle and train for size, there’s nothing wrong with that either! That’s awesome and something to be respected!

 

Point being, you should train according to how you like to train, what’s going to get you to your goals and make you feel confident. That’s going to look different for everyone.

 

Which leads me to a conversation about body image. As women, we’re told our entire lives what’s attractive and how we should strive to look like society’s standard of beauty. Most women spend their entire lives in a constant state of trying to lose weight with dreams of being slim, all the while feeling insecure and never truly stepping into their strength.

We’re told we need to look a certain way if we want to attract a man; be desirable, but not slutty.

We’re told we need to be slim, but not too skinny, toned but not too muscular. We’re told we need to go to the gym to lose the baby weight, but that our bodies will never be the same after having children.

So much confusing and conflicting information… and it’s a load of crap.

 

Try your best to block out all this nonsense. Take a seat and write down your goals.

What do you want to accomplish? Why are these goals important to you?

 

Then, create a plan, or find a coach to help you reach your goals.

Once you start training for your goals, you will begin to feel more confident in your skin.

As you get stronger, you will see that strength is beautiful.

 

With all of this being said, this pendulum indeed swings the other way too when it comes to women training in the gym. Let me explain.

Many professional athletes and even doctors aren’t aware that there are some key differences in women’s fitness!

One of the biggest differences is that we do have ovaries, a uterus and can grow babies!

 

Yayyyy we’re special…. I got so excited I almost peed myself.

 

Just kidding… But now that  we’re on the topic of incontinence, did you know this is a COMMON thing that happens to women in and out of the gym? As women, our pelvic floor health is unique and absolutely crucial to our health and fitness, especially if you’ve had children.

When a baby grows inside us, our abdominal muscles and pelvic floor muscles stretch out. Many women sadly have to ‘accept’ what’s known as Diastasis Recti (separation of the abdominal wall) and leaking urine during pregnancy, with little to zero education and guidance from their doctors about recovery post childbirth. Most women never fully recover postpartum, either!

I kid you not, my sisters doctor delivered her baby a year ago and said verbatim,

“It [her abdominal muscles and pelvic floor] will go right back to normal after her six week recovery. It’ll heal on its own.”

Cue my angry face again.

It makes me angry that even our medical doctors aren’t educated on the detrimental and long term side effects that pregnancy and childbirth do to a woman’s body. It’s simply brushed aside like it’s nothing when evidence clearly shows it’s a big deal and something that requires recovery.

 

 

The good news is, there is help out there. Pelvic floor physical therapists are staking their claim in the industry. If you’re a woman who’s been hitting the gym and trying to get strong but can’t seem to *not* pee your pants with some exercises, I highly encourage you to search around for a pelvic floor PT specialist. If you don’t know where to start, email me and I’ll refer you to someone.

 

Incontinence is not a badge of honor (which some box-gyms may lead you to believe), it’s actually a red flag. Your body is warning that your pelvic floor has a dysfunction. Listen to your body and take care of the necessary foundations of strength and in turn you’ll lift safer and be stronger. 

 

As always, do your research, ask questions and if you’re paying more for a product because it’s marketed towards women, chances are you can buy the “mens” product and it’ll be the exact same thing.

Use that money you saved on some new workout pants. I know I will.

 

Best,

Jordan Raye

Personal Trainer, Yoga Instructor & Wellness Coach

www.AlphaMaiden.com

info@alphamaiden.com

Transform Your Body in 8 Weeks! (8 Weeks of FREE Workouts)

Josiah Novak - Author of Diets Suck

For the past 18 months I’ve run numerous 8 week Body-Transformation Challenges – The TRUE8 Challenge – that have resulted in hundreds of successful permanent body transformations.  Each 8 week program is centered around teaching you the habits, routines, workouts, nutrition guidelines and tips to ensure that fitness becomes a permanent part of your every day life.

In today’s blog, for the first time ever, I’m mapping out the exact workout and cardio routines that has been utilized in our TRUE8 program to help people transform their body and keep their results.  Our TRUE8 is getting a makeover and, moving forward, will be an even better transformation program called TRUE8 BEGINNINGS.

APPLY For 1 on 1 Coaching HERE

PHASE 1: STRONG (WEEKS 1-3)

Phase 1 is all about building a strong base.  Whether you’ve been out of the game for awhile, or if you’re just starting out – it’s important to build up your baseline of strength to ensure you’re building momentum as you go into the next few phases.  Having strength helps you avoid injuries, improves energy, increases muscle functionality, and can boost your metabolism.

Each workout starts with a dynamic warm up – I’ll cover a quick exercise list here for a solid warm up.  Be sure to start each workout by warming up properly to avoid injury and ensure that your workout is effective!

WARM UP:

-Jumping Jacks 30 seconds x 3

-High Knees 30 seconds x 3

-Arm Circles 30 seconds x 3

-Walk-Outs x 10

-Seal Jacks 30 seconds x 3

-Push-ups (hands elevated if necessary) x 10

-Lunges x 10

-Air Squats x 10

-Crunches x 10

PHASE 1 – WORKOUT 1

  1. Squats (barbell, goblet or bodyweight) 4 sets of 4-6 reps – Rest 90-120 seconds between sets
  2. Reverse Lunges 3 sets of 6-8 reps each leg – rest 90 seconds between sets
  3. Push-ups 3 sets of as many reps as you can (stay 2 reps shy of failure) – rest 90 seconds between sets
  4. Chest Supported Dumbbell Rows – 3 sets of 6-8 reps – rest 90 seconds between sets
  5. Planks – 3 sets of 30-45 seconds

OFF DAY 1

On days off from the gym – you should focus on total activity.  Start by tracking your steps using a free app such as Pedometer to figure out where you stand now. Aim for 6,000-8,000 steps per day for Phase 1 on all days (especially off days).

Besides activity, focus on stretching, mobility and staying hydrated on days you aren’t working out.

PHASE 1 – WORKOUT 2

  1. Hex Bar Deadlifts – 4 sets of 4-6 reps – rest 120 seconds between sets
  2. Glute/Hip Thrusts – 3 sets 0f 6-8 reps – rest 90-120 seconds between sets
  3. Seated Rows – 3 sets of 6-8 reps – rest 90 seconds between sets
  4. Standing Dumbbell Shoulder Press – 3 sets of 6-8 reps – rest 90 seconds between sets
  5. Face Pulls – 3 sets of 8-10 reps – rest 90 seconds between sets

OFF DAY #2

Same as Off Day #1

PHASE 1 – WORKOUT 3

  1. Goblet Squat – 3 sets of 6-8 reps – rest 120 seconds between sets
  2. Bulgarian Split Squats – 3 sets of 6 reps each leg – rest 90-120 seconds between sets
  3. Incline Dumbbell Press – 3 sets of 6-8 reps – rest 90 seconds between sets
  4. Pull-Up Bar Hang – 3 sets of 30-45 seconds – rest 90 seconds in between
  5. V-Ups – 3 sets of 10-15 reps – rest 90 seconds between sets

APPLY For a 1 on 1 Coaching Consultation

PHASE 2: SHAPE (WEEKS 4-6)

Phase 2 is all about building more muscle size and shape.  In this phase the reps will start to increase and rest time will decrease.  You’ll definitely sweat a bit more than phase 1 and your total work volume will begin to increase.

This phase also comes with the introduction of “Finishers”.  These are short, challenging cardio workouts to add to your calorie burning for the day.

PHASE 2 – WORKOUT 1

  1. Goblet Squats 3 sets of 10-12 – rest 60 seconds between sets
  2. (SUPERSET) Dumbbell Bench Press 3 sets of 10-12 superset with Band Pull-Aparts 3 sets of 15 – Rest 60 seconds after Superset
  3. (SUPERSET) Seated Row 3 sets of 10-12 superset with Lying Leg Curls 3 sets of 10-12 – Rest 60 seconds after superset
  4. (SUPERSET) Calf Raises 3 sets of 15 superset with Decline Bench Crunches 3 sets of 15 – Rest 45 seconds after superset

FINISHER:

As Fast as Possible Do:

10 Rounds of:

10 Squats / 10 Burpees

OFF DAY #1

In Phase 2 your target steps for each day, especially off days, goes to 10,000 steps.  The best way to do this is to schedule time to walk and to be sure to stay as active as you possibly can.

PHASE 2 – WORKOUT 2

  1. Standing Dumbbell Press 3 sets of 8-12 reps – rest 60 seconds between sets
  2. Leg Press 3 sets of 8-12 reps – rest 60 seconds between sets
  3. (SUPERSET) Lat Pulldowns 3 sets of 8-12 reps superset with Push-ups 3 sets of 12 – rest 60 seconds between supersets
  4. Bent Over Rear Delt Flys – 3 sets of 20 – rest 45 seconds between sets
  5. (SUPERSET) Barbell Bicep Curls 3 sets of 10-12 superset with Tricep Rope Pushdowns 3 sets of 10-12 – rest 45 seconds between supersets

OFF DAY #2

Same as off day #1.

PHASE 2 – WORKOUT 3

  1. Sumo Deadlifts – 3 sets of 8 – rest 60-90 seconds between sets
  2. Dumbbell Incline Press – 3 sets of 10-12 – rest 60 seconds between sets
  3. (SUPERSET) Barbell Row 3 sets of 10-12 – superset with Dumbbell Lateral Raises 3 sets of 12-15 – rest 60 seconds between sets
  4. Dumbbell Lunges- 3 sets of 12-15 – rest 60 seconds between sets
  5. Plank – 3 sets of 45 seconds – rest 45 seconds between planks

FINISHER:

Complete as many rounds as possible in 5 minutes:

2 Kettlebell Front Rack Squats – 8 reps

2 Kettlebell Swings – 8 reps

PHASE 3: SHRED (WEEKS 7-8)

Phase 3 is going to push you both physically and mentally.  The last 2 weeks of this 8 week program are all about taking your training to new levels. Your workload in this phase will increase and you’ll be pushed outside of your comfort zone.  These types of phases are meant to last long, but in short bursts they can be super effective.

In this phase you’ll be introduced to more density work through Giant sets.  This is where we group 3-5 exercises together and perform them with very minimal rest between exercises (10-20 seconds).

Buckle up – you’re almost done with the 8 week program!

PHASE 3 – WORKOUT 1

GIANT SET 1 – Rest 15 seconds between exercises- after all exercises are complete -rest 60 seconds and then repeat for 4 total rounds.

1A) Dumbbell Front Squats – 15-20 reps

1B) Push-ups (hands elevated if necessary) 15-20 reps

1C) Dumbbell Reverse Lunges 15 reps each leg

1D) Planks – 45-60 seconds

GIANT SET 2 – Same as giant set 1

2A) Seated Dumbbell Shoulder Press – 15 reps

2B) Split Squats – 15 reps each leg

2C) Push ups (hands elevated if necessary) – 15 reps

2D) Bench Dips 15 reps

FINISHER:

Complete 100 sit ups – everytime you break you must stop and complete 10 burpees

OFF DAY #1

In Phase 3 you’ll continue to aim for a minimum of 10,000 steps per day.  On off days try to reach for 12,000 if possible.

PHASE 3 – WORKOUT 2

GIANT SET 1: Rest 15 seconds between exercises- after all exercises are complete -rest 60 seconds and then repeat for 4 total rounds.

1A) Chest Supported Dumbbell Row 15-20 reps

1B) Dumbbell Deadlift 12-15 reps

1C) Dumbbell Curls – 15 reps

1D) 3 Point Plank – 30-45 seconds

GIANT SET : Same as Giant Set 2

2A) Seated Cable Rows 15-20 reps

2B) Rope Face Pulls 15-20 reps

2C) Rope Cable Crunches 15-20 reps

2D) Lat Pulldowns 15-20 reps

FINISHER:

Complete 21-15-9 reps of — Wall Balls & Box Jumps

PHASE 3 – WORKOUT 3

GIANT SET #1: Rest 15 seconds between exercises- after all exercises are complete -rest 60 seconds and then repeat for 4 total rounds.

1A) Lateral Lunges – Max reps each side

1B) Wall Slides – 20 reps

1C) Reverse Snow Angels – 20 reps

1D) Hollow Hold – Max Time

GIANT SET #2: Same as Giant Set 1

2A) Hand Release Push-ups 15 reps

2B) Pike Push-ups – Max Reps

2C) High Knees In Place – 30 seconds

2D) Calf Raises 20 reps

MORE TIPS…

In each phase there’s only 3 workouts, but if you have the time and recovery ability you can workout 4-5 times a week.  Simply start again at workout 1 after completing all 3 workouts.

To speed up recovery – be sure to stay active on rest days.

Drink plenty of water.

Practice perfect form.

Working out is just one piece of the puzzle.  Nutrition, mental strength, recovery, sleep and lifestyle are major pieces when it comes to transformation.  If you’re ready to get the guidance and accountability needed to make a permanent change, hit the apply button below and we will set up a consultation!

APPLY for a 1 on 1 Consultation Call HERE

How to Get Lean Without a Gym Membership

Josiah Novak

Looking For A Jump Start To Your Fitness? Grab my Guide to Getting Lean Below

 

If you want to get lean without a gym membership – this video will help you map out the key factors you should consider when putting a plan in place for a fat loss routine (without a gym membership).

Getting Lean Without a Gym Membership

Do you really need a gym membership to get lean?  Absolutely not.  In fact, getting lean and losing bodyfat comes down to a very simple formula.  First, you must eat fewer calories than you burn each day combined with eating the right amount of protein, carbs and fats.  Then you must incorporate a consistent exercise routine that can be done at home or anywhere that gives you some space for bodyweight training movements.

 

The 6 Week New Year – New You Program

New Year :  New You 

Waiting till January to start getting in shape is one of the biggest mistakes you can make, especially if you’ve been putting off your fitness  goals for awhile.  Getting fit, losing belly fat, and improving your energy comes down to habits and routines.  Habits and routines take time to build, so by putting off your fitness goals you’re doing 2 things.  One, you’re making your bad habits and routines a bigger part of your life AND you’re setting yourself up for an uphill battle when it comes to implementing good habits.  Well it’s time to say “screw that!”  

This 6 Week New Year New You program will help get you set up for January success.  This will serve as a “prep” program to ensure you have a good baseline going into the New Year.  You’ll drop some pounds and bodyfat for sure, but more importantly you’ll have created some new habits and routines that will serve you extremely well when the New Year rolls around.

 

6 Week Workout Split : 3 Full Body Workouts Per Week

The first step in the program is committing to a manageable workout routine.  For the purpose of building consistent habits – this 6 week program will start with 3 Full Body workouts per week.  This is NOT the only workout split you can follow, but to keep things simple – you’ll hit the gym or do a home workout 3 times per week that hits the entire body each time.

 

What Days of the Week Should You Workout ?

Our suggestion is to train Monday, Wednesday and Friday.  However, you can do any 3 days of the week that work best for you.  We suggest having 1 rest day in between each workout at a minimum.  If you’re worried about resting too much, don’t worry, we will have “active rest” protocols later in the program.

Workout 1 (Full Body) – Gym 

Warm Up – 5-10 minutes on bike, treadmill or row machine

Rest 90 seconds between sets

  1. Squats (with bar, dumbbells or body weight) 3 sets of 8-10 reps
  2. Seated Cable Rows 3 sets of 10-12 reps
  3. Incline Dumbbell Chest Press 3 sets of 10-12 reps
  4. Rear Delt Machine Flys 2 sets of 10-15 reps
  5. Lying Leg Curls 2 sets of 10-15 reps
  6. Planks 3 sets of 30 second holds

 

Workout 1  (Full Body) – Home Version 

Warm Up: Jumping Jacks (20 reps) , Push ups ( 5 reps) , Squats (5 reps) x 4 rounds

Rest 45-60 seconds between sets

  1. Bodyweight Squats for 1 minute – 3 sets
  2. Push Ups – max reps – 3 sets
  3. Single Leg Glute Raises for 1 minute each side – 3 sets
  4. Side Planks – 30 seconds each side – 3 sets
  5. Burpees 3 sets of 10 reps

Workout 2 (Full Body) – Gym

Warm Up: 5-10 minutes on bike, treadmill or row machine

Rest 90 seconds between sets

  1. Flat Bench Press 3 sets of 8-10
  2. Underhand Pulldowns 3 sets of 10-12
  3. Walking Lunges with Dumbbells 3 sets of 10 each leg
  4. Seated Dumbbell Shoulder Press 2 sets of 10-12
  5. Standing Dumbbell Curls 2 sets of 10 each arm
  6. Rope Tricep Pushdowns 2 sets of 10-12

 

Workout 2 (Full Body) – Home Version

Warm Up: Skipping Rope or Jumping Jacks for 3-5 minutes

Rest 45-60 seconds between sets

  1. Feet Elevated Push Ups 3 sets of 10
  2. Bodyweight Dips on Chair or Floor 3 sets of 10-12
  3. Reverse Lunges 3 sets of 10-12 each leg
  4. Bear Crawls 3 sets of 10 yards and back
  5. Exercise Band Rows 3 sets of 12-15

Workout 3 (Full Body) – Gym

Warm Up: 5 minutes on stepmill, eliptical, or row machine

Rest: 60-90 seconds between sets

  1. Deadlifts 3 sets of 6-8 reps
  2. Standing Dumbbell Shoulder Press 3 sets of 10
  3. One Arm Dumbbell Rows 3 sets of 10 each arm
  4. Standing Calf Raises 3 sets of 10-12
  5. Dumbbell Hammer Curls 2 sets of 10 each arm
  6. Bench Dips 2 sets of 10-12

Workout 3 (Full Body) – Home Version

Warm Up: 5 push ups, 5 squats, 5 burpees (4 rounds)

Rest: 45-60 seconds between sets

  1. Close Grip Push Ups 3 sets of 10
  2. Squat Jumps 3 sets of 10-12
  3. Exercise Band Pulldowns 3 sets of 15
  4. Bulgarian Split Squats 2 sets of 12 each leg
  5. Back Bridge Hold 3 sets of 20 seconds
  6. Bodyweight Dips 3 sets of 10-12

 There you have it!  Phase 1 of the 6 Week New Year New You Prep Plan is all laid out for you. Now it’s up to you to take action and start training.  Stay tuned for the nutrition and “active rest” protocols, plus a few more surprises coming your way!

The Ultimate Guide to Losing Belly Fat

Josiah Novak - Author of Diets Suck

Looking For A Jump Start To Your Fitness? Click Here For The 7 Day Guide 

If you’re sick and tired of working on losing belly fat, but nothing seems to be happening – this article is for you.  Losing belly fat is very possible, but it requires an understanding of some key strategies that will help you solve the belly fat issue once and for all. 

Does it take magical pills to lose belly fat? 

As fellow fitness blogger – Physiqonomics says…you’re not going to get a magical 3 step fat loss prescription from this article.  In fact, this article is officially #BULL$HITFREE – so if you’re looking for someone to rub your shoulders and tell you “it’s ok – it’s not your fault” – stop reading now.

The TRUTH about Losing Belly Fat 

You’re carrying more body fat than you want to be carrying because of the simple fact that you eat food than your body needs and over time you’ve built up body fat in areas that are tough to get rid of…AKA your body is the result of your choices.

That means its time to leave your excuses and history at the door.  You are officially grabbing life by nuts and saying “I’m going to be held responsible for my actions moving forward”.

Yes, you might have been born with poor genetics, or you ate bad food as a kid or whatever the case may be.  However, that body fat isn’t going to magically go away, so it’s up to you to get rid of it.

In order to lose that unwanted fat you’re going to have to less, move more and do a combination of those two things for a long enough period of time to burn through that belly-fat (along with other fat stores on your body).

If you’re keeping it real, you know that you’d love to rid yourself of your belly-fat once and for all.  We’ve all taken a look at our midsections (well as least those of us who aren’t born shredded) and wished for a leaner more defined stomach.  A flat, toned and ripped set of abs tops most fitness enthusiasts wish lists.  The problem is that belly fat seems to be the hardest and most stubborn body-fat to lose.  This article is all about why belly-fat is the most difficult area to cut and how you can put together a strategy to beat belly fat once and for all.

The Reality of Motivation and Losing Belly Fat

Don’t be shocked to find that I won’t be giving you special “Motivation Hacks” or some other guru line of “Just think positive thoughts and visualize your six pack”.  That’s for the corny Instagram celebrities who think because they have millions of followers they can mislead you with BS.  Naaaaaw fam…we don’t dont do that here.

The tricky thing about Motivation is that the more you seek to find motivation – the more it disappears.  Why is that?  Because trying to get motivation means you aren’t doing jack $hit.  You’re sitting around waiting for the Motivation fairy to tap you on the head and grant you three wishes or something.   Not gonna happen.

There’s only secret to getting motivated:  TAKE ACTION DAILY.  Action will lead to momentum and momentum leads to feeling motivated at times.  Das it mane.

How Your Body Loses Belly Fat (and Burns Fat for Fuel) 

Burning fat for fuel is a two-part process which involves releasing energy from fat stores into the blood (this is called lipolysis) and cells taking these molecules in and utilizing them (oxidation).  The first step, lipolysis, is triggered by chemicals known as “catecholamines.”  For example, Adrenaline is a catecholamine and once these chemicals are in your bloodstream, they attach to “receptors” (attachment sites) on fat cells, which causes them to release some of their energy stores.

After these molecules release (free fatty acids), they are then used as fuel (burned or “oxidized”) by different types of cells in the body.  Well trained muscle is particularly good at oxidizing fats which is why it’s much easier to lose when you have a lot of muscle mass.   Just another reason to include resistance training in your fitness plan.

Now this is where we get to the difference between belly fat cells and fat cells that are easier to burn in other areas of the body.  Fat cells have a certain number of receptor sites for catecholamines, but they aren’t all the same.  One type of receptor is known as an “alpha-2” receptor, and another is a “beta-2” receptor.  The physiology gets somewhat complicated, but the bottom line is this: beta-2 receptors speed up lipolysis (the release of energy from fat stores into the blood) and alpha-2 receptors slow it down.

What this means for belly-fat purposes is that fat cells with more beta-2 receptors are easier to burn off, whereas fat cells that have more alpha-2 receptors are much more difficult.  This is the problem with belly-fat, along with all other “stubborn fat” areas.  The ratio between beta-2 and alpha-2 receptors is heavily weighted towards alpha-2 receptors in these areas.  Thus, when you’re focused on reducing bodyfat, you immediately start seeing reductions in fat masses with high amounts of beta-2 receptors, but the fat areas with large amounts of alpha-2 receptors are much slower to respond.

For the majority of you reading this article, this means rapid reductions in fat loss from places like your arms, shoulders, face, legs, and chest.  However, it also means much slower reductions in our stomach area, hips, lower back and thighs.  These latter areas are usually the last parts to get really lean simply because they contain greater amounts of alpha-2 receptors.

The “Lose Belly Fat” Checklist 

Track Your Food

If you haven’t been tracking your food intake, that’s the best place to start when it comes to losing belly fat.  Listen, this whole “get lean” thing isn’t easy so if you’re not willing to be an adult and track the calories that go into your mouth – you really don’t deserve to have a lean stomach.  Just keeping it real.  And the good news is that technology makes it so easy for you!  Download an app like My Fitness Pal and just follow the directions.  Once you see how much food you’re taking in on average then it’s time to make some adjustments (see the next step).

Fall in Love With Patience

The body is genetically wired to lose fat in certain areas first, so by understanding you can implement a healthy and gradual fat loss plan.  Trying to speed things up by going the extreme route will eventually lead to disaster.  Rebounding and adding back all your fat loss (plus potentially more than what you started with) will only serve to frustrate you even more.  Yo-yo dieting can make losing fat 10x harder in the long run as new fat cells are created and old ones become harder to burn off.

Set an Appropriate Caloric Intake 

For most people setting your calories around 10-12 X Your current body weight is a good place to start.  If your’e less active, consider the lower end of the spectrum (x 10) and if you’re a maniac and running around all day – try the higher end.  As you start to lean down and drop weight, you’ll need to readjust calories.  However, don’t try and constantly change your calories every few days if you notice a change in the scale.  Allow your body to get the most out of each calorie level before making significant changes.

Consider a Keto Approach

Ketogenic diets are primarily based around high fat, moderate protein and very low carb (under 50g per day).  Not everyone can adopt a ketogenic diet as a permanent lifestyle, but in my experience “going keto” can help with folks who have trouble fat areas that just won’t seem to budge.  It’s never a bad idea to experiment with different dietary plans and keto works great for a lot of people.  You can always add carbs back in gradually after you’ve reached a level of leanness that you’re satisfied with.

Don’t Go Cardio Crazy

Focus most of your efforts on building muscle with a properly put together resistance training plan.  This will help keep your metabolism healthy and also allow for cardio to be used as tool instead of a crutch that you’re constantly relying on. Cardio is excellent for overall health, but shouldn’t be abused for fat loss purposes.  Trying to do hours and hours of cardio each week will quickly lead to a plateau.  Your focus should be on training with weights or body weight movements while incorporating metabolic conditioning workouts 1-3x per week and then utilizing low-impact cardio like walking or biking to increase overall activity (and improve your mood).

Incorporate Strategic Diet Breaks

Losing belly fat takes time and the last thing you want to do is get burned out.  A general suggestion is to focus on losing fat for 6-12 weeks before taking a 1-3 week diet “break”.  This doesn’t mean you go off the deep end and start chowing down on donuts, soda, and pizza every day.  That’s called being a dumbass.  Instead you should simply raise calories by 500 or so and eat more carbs or fats (or both) to give your body a chance to maintain your new weight loss.  This also helps for mental purposes.  Remember when I mentioned that losing belly fat is hard?  Well hard things take a toll if you go at it like a savage 24/7/365.  Taking a planned “break” can ensure that you keep the momentum alive and continue to progress.  As you get leaner and leaner it’s a good idea to take more frequent breaks to coax your body into losing that last bit of stubborn fat.

 Click Here To Download Your Free Guide 

Relax and Get Better Sleep 

Stress is a fat loss KILLER.  Meditation can help calm your mind and teach you breathing exercises for stressful time.  Starting your day with some quiet time where you can clear your mind can set you up for less stress and thus, better fat loss results!

Get Better Sleep

Some people say 6 hours of sleep, others say 9 then there are the standard 8 hours per night recommendations.  Which one is it??  Well the real fat loss boost comes from quality sleep.  Meaning your sleep environment needs be set up for success.  This includes darkening your room, sleeping in cool temperatures, minimizing technology and TV usage near bed time, utilizing your bed for sleep and sex only, and avoiding caffeine in the afternoon.  This will help you fall asleep easier and get deeper, more productive sleep which is excellent for losing body fat!

Getting a lean and fit body takes time.  That stubborn fat is always going to be the last to go, however, it can and will get burned off if you stick with the plan.  Don’t get discouraged by slow results.  Remember – slow and steady wins the race. Trying to create overnight results will always end badly.

If you have any questions – consider leaving them in the comments below!

Dad Bod to Greek God : Tony’s 12 Week Body Transformation

Josiah Novak - Author of Diets Suck
Josiah Novak - Author of Diets Suck

Meet Tony, a 39 year old Medical Professional who’s married with 2 awesome kids.

When Tony reached out to me this past spring he was pretty frustrated.  He’d tried a few different programs to lose bellyfat, but nothing had seemed to work.  He’d start a plan, realize it wasn’t going to work, and then revert back to “eating like an A-hole” (his words, not mine).

He wrote me saying “Recently my diet has been a huge struggle.  I tried a diet that was extremely strict, but at the end of the day I reverted back to old eating habits.  I’ve tried crossfit for 3 years and really never got to the point where I was lean and strong at the same time”.

As a busy dad who worked long hours, Tony wasn’t looking for a plan that would require him to be a fitness robot, eat perfect 24/7, and workout for 2 hours each day.  He needed something that would fit perfectly into his lifestyle and give him the flexibility to eat with his family, workout early in the morning for 45 minutes MAX, and still enjoy trips and vacations during the summer months.

If you want to get in the best shape of your life by summertime so you can walk around feeling lean, full of energy, and the most confident you’ve ever been…

Apply for Our 1 on 1 Coaching Program Here

PHASE 1- STRENGTH

We kicked off the 12 Week program with a 4 week phase focused on building strength using heavier weight along with some moderate rep muscle building sets.  The goal of Phase 1 was to set a baseline of strength on the compound lifts (squats, deadlifts, bench) while continuing to shape and build Tony’s physique. Most people look at strength training as a way to “bulk up”, but in reality strength training can do wonders for losing bodyfat.  Plus, it’s important to build strength so that your body not only looks better, but performs better too.  Of course it’s not a bad idea to throw in some moderate reps (8-10) for small bodyparts like arms, shoulders, and calves to mix things up a bit and help stubborn body parts to grow.

The Nutrition focus during Phase 1 was on getting Tony comfortable with tracking his food intake.  Tracking your food is an excellent and very useful skill to have when it comes to getting in better shape.  Knowing how much you’re eating is very important if you want to achieve a ripped and muscular body or just get healthier in general.  Controlling your calories allows you to make adjustments to your nutrition intake without having to guess or make assumptions about why you’re getting or not getting results.

We kicked off Tony’s diet with a very moderate approach.  Moderate protein, moderate carbs and a good amount of healthy fats to support testosterone and overall health.  Tony started tracking his intake in My Fitness Pal to ensure he was nailing his calorie and macronutrient goals each week.  This allowed him to be flexible with his food choices and not be stuck eating boring chicken, rice and veggies at every meal.  He would often enjoy an occasional treat with his kids or a dinner out with his wife while still nailing his nutrition goals each day.

We also focused on lowering stress and getting great sleep each night.  We really didn’t utilize any supplements besides Whey Protein and a Multi-Vitamin.  Tony just stuck to the plan and quickly started dropping bodyfat.

PHASE 2- SIZE

The second phase was all about building muscle and improving his overall appearance.  Reps were kept between 8-12 and we started incorporating super-sets and some Metabolic Conditioning to ramp up his metabolism and crank up his fat loss.  We also cut down on rest times between sets to help him finish his workouts faster and increase overall intensity .

Tony was quickly leaning out so we actually kept carbs pretty high during this phase while adjusting our fat intake down just a bit.  Protein was kept moderate in order to allow more room for carbs and fats.  Tony’s mood was constantly upbeat and his energy was very high due to not having any major dietary restrictions.  He followed an 80/20 split with focusing the majority of his intake on healthy foods while allowing about 20% of the time for “treats” that fit his calories.  This was especially important for when he went on vacation with his family and didn’t want to go completely off track.  He was able to drink some beers and enjoy some “bad” food while having a blast at the beach.

As you can see from the pic below…the vacation was a massive success!

PHASE 3 – SHRED

After Phases 1 and 2 it was time to set our sights on a fun, yet challenging goal.  Tony had seen some really amazing changes his body after 8 weeks and his wife encouraged him to schedule a photoshoot to document his progress.  Phase 3 came at the perfect time.

The workouts in Phase 3 were all geared around torching bodyfat and ramping up calorie burn.  We continued to build muscle, but with higher reps (12-20) and short rest periods between sets.  The plan also called for more Metabolic conditioning to save time and burn tons of calories, while having fun and challenging workouts.

We did lower carbs a bit this phase knowing that Tony wanted to look his absolute best for the photoshoot.  Tony’s appetite, while high, wasn’t crazy out of control.  He was able to fit in things like a little bit of ice cream, burgers, and pizza here and there.  Of course most of his food was healthy proteins, veggies and carbs.  Tony’s bodyfat continued to drop and we were thrilled with the end result!

WHAT NEXT?

After Phase 3 was completed we began working on a reverse diet strategy.  We slowly ramped up his food intake to eating almost 400g of carbs a day (double what he was eating for the shoot) and 70-80g of fat per day!  Tony was worried that his abs would disappear, but he trusted the process and actually stayed VERY lean all summer eating tons of food.  This is is what happens when you follow a proper “Get Lean” Strategy.

After the summer was over Tony said he wanted to set his sights on a new goal: getting on stage and doing a Physique Competition.  We quickly got to work and began leaning down again.  Stay tuned for part 2 of Tony’s Dad Bod to Greek God Story!

Apply for Our Coaching Program Here

9 Ways to Boost Testosterone Naturally

Josiah Novak - Author of Diets Suck

Testosterone does quite a lot of things in the male body.  Females produce testosterone as well, just not as much as men.

With all the steroid usage and testosterone boosters (which rarely work) flooding the market, testosterone is a big deal.  Guys from all walks of life are looking into Testosterone Replacement Therapy (TRT), underground steroids, pills, vitamins and whatever else they can get their hands on to give them a boost.

Testosterone supports a healthy sex drive, muscle mass, improves fat loss, brain function, increases energy and assists with disease prevention.

Having the dreaded low levels of testosterone is associated with low sex drive, lack of energy, low sperm count, a decrease is sexual performance, feeling down and depressed, a decline in strength and a lack of physical endurance.

No bueno amigo.

Testosterone peaks in males around age 18, maintains its levels through the 20’s and then starts to decline around age 30.

It’s crucial that guys go to war against dropping levels of testosterone.  Their manliness literally depends on them taking massive action to combat the effects of the natural decline of test levels.

If you’re reading this and thinking that steroids, test boosting pills or hormone replacement therapy are your only options, think again.

I’m going to give you 50 ways to boost your testosterone the good ol’ natural way, so bust out your note pad and lets get to work.

 

1. Lift Heavy

Lifting heavy and building strength has been shown to improve testosterone production.  It’s a great idea to incorporate strength training on regular basis.  Not to mention, lifting heavy just makes you feel like more of man!

2. Focus on compound movements

Get the most bang for your buck with squats, deadlifts, bench press and overhead press.  This isn’t to say that isolation movements don’t have their place, but your training plan should have a strong emphasis on these main 4 movements.  Your entire body is being utilized when performing compound movements, therefore you’ll see much faster results with both muscle building and fat loss (both of which improve test levels).

3. Get Lean

Lowering body fat has been shown to improve testosterone production in the body.  Carrying around unhealthy levels (more than 15% for men) of bodyfat does major damage to testosterone levels plus it increases the risk for heart attack, disease and other health issues. All of our body transformation clients focus on getting to a healthy level of body fat first.  This makes things much easier when it comes to building muscle and improving overall health.

This guy’s testosterone level is VERY HIGH

4. Eat plenty of key vegetables

There’s research showing that veggies rich in a substance called “indole-3-carbinol” or “IC3” for short can positively effect estrogen metabolism in men.  There was a study that showed 500mg of IC3 per day reduced “bad” estrogens by as much as 50%. This of course helps improve testosterone levels.  Which veggies contain high amounts of IC3?   Your best bets are broccoli, brussels sprouts, kale, bok choy, and turnips.

Click edit button to change this text.

 

5. Eat your healthy fats

Eating healthy fats is key for overall health.  Fats such as olive oil, eggs, animal proteins, avocados, flax seed oil, coconut oil and nuts offer tremendous benefits for optimizing your hormonal levels, including testosterone.  You’ll want to monitor your portions of fats due to their higher caloric density (1 gram of fat contains 9 calories), but you’ll want to ensure they are a staple in your daily diet.

6. Supplement with Zinc

There are no magical supplements that will cure low testosterone, but ensuring you have sufficient levels of zinc in your body can help combat low T.  Zinc helps primarily with immune system function, but low zinc can contribute to low T.

7. Meditate

Stress is a testosterone KILLER.  Meditation can help calm your mind and teach you breathing exercises for stressful time.  Starting your day with some quiet time where you can clear your mind can set you up for less stress and thus, higher testosterone!

8. Have more sex

Yeah I know this is a tough one, but being intimate with your spouse on a regular basis can improve testosterone levels.  You’re welcome!

9. Get Better Quality Sleep

Some people say 6 hours of sleep, others say 9 then there are the standard 8 hours per night recommendations.  Which one is it??  Well the real Testosterone boost comes from quality sleep.  Meaning your sleep environment needs be set up for success.  This includes darkening your room, sleeping in cool temperatures, minimizing technology and TV usage near bed time, utilizing your bed for sleep and sex only, and avoiding caffeine in the afternoon.  This will help you fall asleep easier and get deeper, more productive sleep which is excellent for boosting testosterone naturally!

These 9 tips are an excellent place to start when it comes to boosting your testosterone naturally and improving your overall lifestyle.  Start incorporating them and I guarantee you’ll see a noticeable change in how you look, feel and perform.  These are some of the key daily habits that I’ve used to stay in great shape and experience healthy levels of testosterone.

Do you have experience with any of these?  Do you have additional tips? If so, leave a comment below!