Rule 1: Prepare for tomorrow

A difficult moment when you wake up is when nothing is prepared.

Here is a list of tjings to pre plan the day before

1. Gym clothes

2. Work clothes

3. Breakfast

4. Lunch

5. Dinner

6. Go bag essentials

a) Keys

b) Money

c) spare ph battery

7. Tidy up everyehere

8. Paperwork sorted

32-Things Only a Body Builder Will Know

Most people just eat and accept the consequences. However a bodybuilder knows exactly what they eat and knows the exact results. In fact the real challenge of a bodybuilder is not lifting weights. It is understanding nutrition.

This article is not so much about what to eat. It is an understanding of the mechanisms of maintaining your body.

Where to begin?

Human Growth Hormone (HGH)

When your body is growing, it uses the HG hormones to:

1. Stimulates organic growth
2. Cell reproduction
3. Cell regeneration

If you have no active HGH, your cells basically stagnate/age.

To stimulate HGH you can use one or more of the following techniques.
Don't get caught up in the science too much. HGH can be stimulated simply or your can go full on with every technique

1. Intermittent Fasting (IF)
2. Lift weights
3. Sleep effectively
1. Just the right amount. Not too much and not too little
2. Stay asleep
3. Get into REM
4. Breathe
4. Eat specific foods
5. Reduce sugar intake
6. Increase the time between your last food and bed time
7. Supplementation
1. GABA
2. Beta-alanine
3. Melatonin
4. Glutamine
5. Creatine
6. Ornithine
7. L-dopa
8. Glycine
8. High Intensity Training (HIT)
9. Increase Testosterone

The important factor here is not what you can do to increase HGH.
The important factor to note is WHAT YOU ARE NOT DOING.

Cardio, HIT, and or Lifting Weights?

A lot of people focus on cardio exercise as there exercise standard. However cardio can not achieve what HIT and lifting weights can because cardio basically only improves breathing, stamina, and strains a few muscles.

HIT will 'activate' your systems. Lifting weights will build your body parts.

When you lift weights you can target every area of your body to improve muscle and bone density.

How to Do HIT

HIT (High Intensity Training) is when you do a cardio activity as follows:

1. Do an intense cardio exercise for 15 to 60 seconds
2. Rest for 60 to 120 seconds
3. Repeat 3 to 5 times

This process confuses your system and 'switches on' your 'fight or flight' mechanism, HGH, and increases your metabolism for up to 24 hours.
With HIT, there is no need to run for 60 minutes, can be done once a day, and the benefits are considerable.

Burpees will do HIT as well as any exercise that gets your blood pumping for a minute or less.

Weight Training Secrets

Effective Weight Training is simply the process of maintaining 5 Rules.

RULE 1: Eat right
RULE 2: Work each area of your body on a daily basis

1. Upper Body
2. Arms
3. Lower Body
4. Abdomen

RULE 3: Engage the correct techniques
RULE 4: Progressive Overload

1. Repeat each exercise 3 times
2. Overtime do one of the following:
1. Increase the weight
2. Keep the same weight but increase the number of repetitions

RULE 5: Watch YouTube for hints and new ideas on weight training

Building muscle will give you so many benefits including:

1. Feel and look better
2. Improve muscle and bone density
3. Improve posture
4. Help eliminate pains
5. Avoid muscle degeneration
6. Live longer
7. Maintain drive

The Joy of Food

Food is love. It is the one thing that will never let you down for the enjoyable feeling of eating something delicious. However this feeling often has the after effect of making you lose your shape, wellness, and other joys of life. Everything in moderation is the best way to see this.

Intermittent Fasting (IF)

IF is the process of fasting from time to time. Some people use this approach on a daily basis where they may only eat between the hours of 12 noon to 5 pm. This is known as the 'eating window' and in this case;

• Fast for 19 hours
• Eat for 5

Where as if you eat from say 7:00 am to 7:00 pm the result is:

• Fast for 12 hours
• Eat for 12 hours

The difference between these two points is that IF gives your body an additional 49 hours each week of digestive rest where it will 'clean up' cells of waste deposits and fat.

The effect is considerable:

1. Lose weight
2. Gain energy
3. Increase HGH
4. Be more focused

However there are some rules:
Only eat quality foods
Be prepared
Eat the right amount of calories

How Many Calories do you Need?

If you do not consume the right amount of calories, you are going to do three things:

1. Be tired
2. Cellular Atrophy (your body will destroy muscles, organs, bone, and fat to get the fuel it needs)
3. Degrade

Of particular interest is the effect on fat. See if you are wanting to lose weight, then you need to be in a caloric deficit (not eat as many calories as your body requires) because this will cause the burn of fat.

This chart gives you a guidline
https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/

Not all calories are equal. There are good calories and bad.
The bad calories tend to be doug, sugar and alcohol
The good tend to be veggies

How to Lose Weight

Some people think they only have to look at food and they gain weight. Funny but not true.
To lose weight is simple science.

1. Work out how many calories you need to maintain your weight
2. Eat less calories than you need 
3. Caloric deficit = required calories - calories eaten

If you increase exercise then the calories required to maintain weight increase. If you don't eat more, then you are automatically in a caloric deficit.

The food Groups

There are three food groups:

1. Carbohydrates
2. Proteins
3. Fats and Oils

These groups need to be consumed in exacting amounts for your body to function correctly.
You need to research the balance for you based on your situation.