THE 3 STEP STRATEGY TO SUCCESS

3 steps to success

Today folks, I’m going to cover something that’s so simple, yet massively critical to your success (or lack thereof) in virtually every facet of your life.

First up, I want to get something straight.

Despite the title of this article, the path to success is a largely unique and somewhat unknown journey. There is no clear-cut, single path to achieving success.

There is no “one size fits all” road map to success. Your success is going to be individual. It’s unique to you, your business, development etc. It’s in direct relation to your life situation.

You can’t recreate the exact same success of others. Your success is your success. See it as such.

Another point worth mentioning, that’ll save you a ton of frustration is:

When you take the first step towards your goals, it’s like stepping off into the unknown.

You’ll be forced into the darkness without any light.

You’ll come face to face with your biggest enemy. The enemy within.

It’s the unknown that scares the hell out of people and the biggest cause of procrastination. That fear of the unkown holds them back, preventing them from pursuing their passion.

Understand and accept the fact that you won’t have the answers to everything. (Especially in the beginning). You’ll figure things out as you gradually progress, grow in experience and ascend that success ladder.

The point of this article, is to give you the basic, essential steps to get you started on your journey of personal development, growth and without sounding to damn repetitive, SUCCESS.

Here goes…

THE 3 STEPS TO SUCCESS:

  • Vision
  • Action
  • Hard Work

Step 1: Vision

Have a clear, precise vision. What do you have to impart onto and impact this world? What part do you have to play? How can you add value and lead to the betterment of humanity and the world around?

Personal example: When I created WARRIOR 101, I had a distinct vision to help others realize their potential to get into the best shape they could. It was based on my own experience and what I’d found to be effective in my own physique pursuit.

Step 2: Action

Once you have your vision, go forth and work endlessly to see it come to fruition. Put your soul and entire being into fuelling whatever you seek to create. Ultimately you’ve got to take the initiative and JUST FRIGGING DO IT.

Personal example: Having clearly laid out the vision, I got to work, writing, illustrating and compiling everything together. It took months of work, since I was doing everything myself.

Nights spent editing, re-writing interspersed with days spent working on illustrations and taking photos.

I wrote. I wrote till my fingers bled and my nails turned blue, then I wrote some more. (Just my little Fight Club parody).

Which brings me onto the next point.

Step 3: Hard, Hard, Work

Work your ass off. Once you’ve taken the plunge, work diligently to achieve your goals and reach your pinnacle.

Realise and understand that you will face struggles, battle hardships along the way. Hey, Life’s hard. The universe will present challenges to you.

They’re tests to see how committed you are to your initial vision.

Do you have the conviction to follow through and see it to completion?

It’s simple, fairly basic stuff that, once you grasp and utilise will greatly benefit from. (I know I have).

We all know this deep down inside. In fact anybody that ever achieved anything noteworthy used these basic steps to get the ball rolling and propel them.

It’s like the skeleton, the backbone of achievement.

Unfortunately, few of us actually ever take the time to implement. It’s an unfortunate consequence of the world we live in today.

The pace of life is driving us to want results now, without putting in the time and effort to earn it.

This is apparent via the sheer number of people sucking and leeching on the system, claiming benefits for which they have no entitlement.

Essentially it comes down to this:

If you haven’t worked and sweated to earn something, you won’t appreciate the true value. It’s just another dispensable item.

I’m on this journey, like the rest of you. I haven’t reached the pinnacle of my success, if there is such a thing.

However, I’ve gone through a hell of a lot of personal development and growth and created a successful mental, physical and spiritual shift within.

If there’s one thing I’ve learned over the course of this journey and from where I am at currently, it’s this:

Invest in yourself. Invest in your personal growth and development.

Choose and read books that quench your thirst for learning and betterment. The way you live your life is what ultimately makes you successful. Live with purpose and you’ll cultivate the success you seek.

WHAT SPARKS YOUR SOUL?

what sparks your soul?

During the Christmas period, I was fortunate enough to adventure and journey through southern Spain. It was during this time I found myself questioning the journey, the path I was on. This way of the warrior, the traveller, the adventurer.

It’s in adventure we gain a new perspective on our lives,  learn new things about ourselves and the world around us. Travel opens our outlook on the world and helps us to get a deeper sense of our position within the world.

In my case adventure time is reflective time. It’s a time to try and experience new things, sure. It’s also a time to look at where you are right now in your journey (life) and evaluate how far you’ve come and where you’re headed.

Whether you’re traveling to foreign lands, or commuting to the office, there’s plenty of opportunities to grow and improve at hand. All you have to do is reach out and take them.

Maybe you’ve strayed off the beaten track, no worries. Now’s your chance to get the hell back on that damn path and press on with your mission. Everyday, week, month, year is a new opportunity for development and growth. Cease that sucker with both hands and you’ll be surprised at what you can accomplish.

 

 

 

 

 

 

 

 

WAKE UP THE WARRIOR: 10 STEPS TO FORGING THE LIFE OF A LEGEND

Banda Singh. A true Warrior

Banda Singh Bahadur. A mighty Warrior.

This is a kick start to 2015. Happy New Year to all. Let’s make 2015 another great year.

Before we jump into this article, I want to clear the air. I’m not proclaiming I’m at the point where I am complete, nor have I experienced everything this vast world has to offer. I am not trying to impress anyone with feats of greatness. I only seek to forge a legendary existence for myself that in truth will probably never fully be realized. It’s a paradox. The closer you get, the further away you get.

In 5-10 years’ time you will look back at the individual you once were, and see how you’ve hopefully grown, achieved and become better than your previous self. In no way however, will you be fully complete.

That constant drive to outdo yourself and improve would otherwise not exist.

Strange as it sounds, therein lies the beauty.

Here’s 10 steps (in no particular order) that I deem of high importance and value, which drive me forward in my quest to mold myself into a true warrior. They comprise the foundation of my outlook and attitude in life. I make my best effort to incorporate these steps into my life wherever feasible and in doing so they’ve enabled me to become a tougher, resilient and more valuable human being.

Perhaps by implementing them in your life, you can experience the same.

Anyways, that’s enough introductory chatter. Lets get to the real substance.

1) Break the Mold

Don’t be afraid to live. Sometimes you have to do something extreme and throw yourself into the deep end if you really want to know what you’re made of, test your resolve and grow as a person.

I think back to a time a few years ago, two pals and I got on our bicycles for what was to be a short, leisurely ride in our locality. We ended up riding 8 miles out into uncharted territory. The journey itself was made more challenging by the fact that I was riding with a flat front tyre, which due to a slow puncture was gradually having the life sucked out of it, like the kiss of death. (The chains were also pretty badly rusted).

To the general public we probably looked like 3 morons, but I didn’t much care. The thrill of the ride and thirst for adventure was all that really mattered. Long story short, we got lost a few times, made a few pit stops and wound up being out for a few hours. In total we rode 16 miles that day.

The next day I couldn’t walk straight, but man, the feeling of accomplishment and satisfaction was one of the best damn feelings I’d had. I’d broken out of the ordinary and done something new.

2) Face fears

You can’t live in fear. A warrior, despite his deepest, darkest fears never lets them get in the way of his mission. You and I will probably deal with fears till the very end. Acknowledge it and move on. The only real fear you should have is the fear of a life wasted. A life of stagnation is the main thing that frightens me. The thought of not living up to the potential and high standard I’ve set for myself.

Imagine lying on your deathbed, reminiscing over your life and realising just how little you actually did and achieved with your limited time here on earth. That to me is one hell of a scary scenario.

3) View hardship and struggles as tests

See your struggles and hardships as tests, tests of resilience and your ability to “stick it out.” Tests that prove you’re ready to move on with the next phase and evolution of your life, and bring you a step closer to that legendary self you envision. This is probably the hardest thing on this list to do, staying positive in times of turmoil and anguish. If ever there was a quality that separates the warriors from common folk, this is it.

We all go through hardships and times of suffering in life. However, those who complain about their circumstances and badger others with tales of their problems demonstrate their weakness. Be like a tree. Remain rooted firmly in the ground. Don’t let your problems get the better of you. There’s always something to be learned from a situation, provided you’re willing to learn.

4) Dissolve labels

Preoccupation with labelling, defining and otherwise chasing status is a form of disillusionment. It’s an impurity. Forget about judging others. Instead, focus on living your life and becoming the best version of yourself that you can. Labelling and comparing yourself with others only leads to negativity and bitterness towards them in the form of jealousy, envy and resentment. If others attempt to label and define you, let them. Just don’t get wrapped up in it and give more attention to it than it deserves.

5) Reflect and refine

Keep a diary or journal. Write down your goals, both current and future. Reflect on where you are in your own development. Are you progressing towards the life you want for yourself? Are you taking steps towards becoming that warrior? If you’re not happy with your current progress, start refining. Make the necessary changes to your life. Maybe you aren’t happy with your physique. Start going to the gym and change your eating habits. We all need to reflect and refine from time to time. I use my journal to evaluate my progress, to gauge whether I am meeting my targets or not. I do this on a daily basis. Doing so helps bring accountability into your life. It keeps you in the game, preventing you from screwing progress by doing something stupid, that’s not in line with your goals.

6) Embrace unease

Get comfortable being uncomfortable. Do what others lack the conviction to. Where others flee and choose the path of least resistance thrust yourself into the fire and it’ll strengthen and harden you in ways unimaginable.

This is the reason I train hard, endure cold showers morning and night. Each morning I do a series of knuckle and fingertip pushups. (They’re a pain, literally).

Some people will never understand the real reasoning and true meaning behind it. I want to toughen and harden myself in every way I possibly can.

Training yourself to thrive in situations of discomfort is probably one of the greatest investments you can give yourself. It prepares you for situations, which maybe unlikely, yet potentially pose a threat. In this world you have to expect the unexpected.

When you find yourself getting too comfortable, that’s the time to be worried.

7) Govern yourself

Pledge allegiance to none other than yourself. Be self-reliant. You’ve only got yourself to count on and it’s all you’ll ever really have, during the good times or bad. Never blame others for your failures and don’t expect others to have your best interest at heart. Be your own man or woman and live independently.

8) Be in tune with yourself

In a world plagued with technology and modern invention, people have grown out of touch with themselves and their surroundings. I’m not bashing technology. It’s definitely had a positive impact on the world and has its time and place. However, most people have become far too dependent on technology and cling to it all the time. It’s a damn joke. Like they can’t live without it.

If you really want to maximise your skills and become the best version of yourself possible, you need to be connected with yourself on the deepest level. Be in tune with your body. Listen to it. It gives you signals all the time.

Spend sometime mediating daily, you’ll begin to understand the ways you can control your mood and emotions. It’s an incredible feeling and way to go through life. Knowing you’re in the drivers seat, cruising. This is something I really began honing in on over the past year.

9) Devote yourself to something larger than yourself

Ra’s Al Ghul’s line to Batman pretty much say’s it. “If you make yourself more than just a man, if you devote yourself to an ideal and they can’t stop you. You become something else entirely. A legend, Mr Wayne.”

As a warrior you should be willing to help your fellow man. Consider it an obligation to offer your support to those in need and less fortunate than you.

In today’s cutthroat, selfish world that’s asking a lot, I know. There are few truly willing to go out of their way to do it.

Bear this in mind. If you can’t do good for someone, have some damn decency and don’t go out of your way to do bad for them. That’s a tendency of cowards, losers and the spineless.

10) Use force as a last resort when reason fails

Back when I was 6 years old I was waiting in line with other school kids to be let into class one day. On this particular day I had the pleasure of being inline next to this wise cracking kid, who kept whispering nonsense into my ear and irritating the hell out of me. I told him to get stuffed (real polite like) and he kept doing it. (Kids). Having had enough, in one fluid motion I clocked him in the nuts.

As you can imagine, his immediate reaction was to clasp them as he slumped to the floor in tears.

(To make the situation funnier my mum was there, as she happened to help out at the school and was fortunate enough, depending on how you look at it to witness the whole thing).

Obviously it was a very harsh thing to do, we did ultimately become good friends later.

The point is, sometimes resorting to violence is necessary. However, it should only be used as a last line of defence when all other means have failed.

Closing thoughts

These are not intended as lessons. I am not trying to lecture you and tell you how to live your life. That’s something you must decide and choose for yourself.

Follow your own path.

This post is a reflective point for me.

It’s a way for me to evaluate where I am at this stage in the journey to forge my own legendary life.

Keep striving and make 2015 a better year than the last. Going forward this year, live grander, set higher goals and work your ass off to achieve them.

That is the warrior’s way and the path to carving a legendary existence.

Got anything to share? If you’re on a similar path, what aids you in your quest? I’d love to hear from you. Leave your comments below.

Alternatively, if you liked this post subscribe for free to receive future updates and info.

WARRIOR NUTRITION: EATING FOR THE WARRIOR PHYSIQUE PART 2

Warrior NutritionIn the last article we covered training to attain the warrior look. Today’s topic…. Nutrition.

Nutrition nowadays is one of the most highly debated and controversial subjects out there. Some people tend to identify with a particular “diet” or way of eating to the point that it becomes a religion/ideology of its own.

I don’t think extremes are healthy. (Especially in the mental sense). They cause unnecessary tension and are the reason for many pointless arguments.

I’ve tried numerous diets, tinkered with different macro/micronutrient ratios, played with, and cycled calorie intake, all of which finally enabled me to uncover and create the nutrition protocol that has served me well.

Personally, I don’t diet in the conventional sense.

Dieting, or at least most people’s connotation of the word conjures feelings of negativity and misery.

Screw starving yourself to death in an attempt to look great. The truth is you don’t need to be extremely restrictive with your food intake.

Creating a modest 400-500 calorie deficit daily is your best bet when the goal is to lose body fat, as opposed to dropping down to 1000 calories a day.

That said, just because I don’t “diet” in the conventional sense of the word, that doesn’t mean I don’t monitor the food that goes down the hatch. I do. However, I just don’t see what I do as dieting.

While there’s a great deal of variation in regards to meal set-up, frequency, calorie breakdown etc. The basic principle remains fairly consistent.

On the simplest level, if you want to look great, experience amazing energy, vibrancy and health, whole, natural, minimally processed foods should make up the bulk of your nutrition plan.

Eating like a warrior involves eating predominately from the land itself. Eating minimally if not completely unprocessed foods the majority of the time.

That means lean proteins, vegetables and whole fruits should be staples in your diet, with starches like rice and potatoes added in to supply glucose to fuel demanding activities such as intense training.

These are staples in my “diet” and the way I eat 90% of the time. The other 10% I allow myself room to fit in some “junk” foods. Although by sticking to the outline listed above, I pretty much steer clear of any cravings.

I find these foods are typically more filling than the processed garbage that is so prevalent in todays society.

This is the basis of “warrior nutrition.”

Eating in this manner combined with an intermittent fasting set up and the right training protocol will cause your body to lean out and develop warrior proportion and strength.

This is just a basic, general template.

The following are my go to food choices. I don’t buy them all at the same time (particularly the protein sources). I just rotate them when I want to spice things up and add some diversity to it.

It’s pretty simple and basic, but damn does it get the job done and I feel great eating this way.

Proteins

  • Chicken (breast, thighs and drumsticks)
  • Lamb (mince and chops)
  • Eggs (Whole)
  • Tuna
  • Salmon
  • Venison
  • Turkey
  • Cottage cheese

Carbohydrates

  • Rice (white)
  • Yams
  • Sweet potato (White as well as red varieties)
  • White potato (Jersey royals, new potatoes and russet potatoes)
  • Vegetables Mainly green beans, broccoli, carrots, spinach and kale)
  • Fruit (Mainly berries, pears and bananas)

Note: Although I’ve included vegetables under carbs, they only contain trace amounts that are insignificant and not worth the hassle counting.

Fats

  • Butter
  • Olive oil
  • Avocado
  • Coconut oil
  • Cashews, walnuts, pecans (small handful)

 That’s pretty much the bulk of my diet. I do add certain spices and condiments to add and enhance flavor, but this is the key component.

It looks fairly limited, because it is. I like sticking to foods that enable me to stick to my diet.

Occasionally I’ll fit in treats here and there because I believe in a balanced approach, but I never deviate from the backbone of my nutrition approach.

Now, I do include intermittent fasting as part of my nutrition strategy mainly because it frees up time (I don’t like to cook and clean all day). It also allows me to eat bigger meals as opposed to snaking on small meals throughout the day.

I use a leangains style approach to fasting. I fast for 16hrs a day and have an 8hr-eating window.

Though I’m more relaxed about the window. I don’t worry about going over it. Sometimes life gets in the way and I end up going past the eating window.

The important thing with intermittent fasting is not to get caught up with the eating window itself. You’ll still want to push your breakfast to later in the day, around about lunchtime. (Don’t be to damn rigid though. The whole point of fasting is to break away from nutritional dogma).

The number one priority is hitting your macronutrient and calorie intake. The eating window itself is secondary.

A typical day

1-1:30pm: Meal 1

4:30-5pm: Meal 2

8-9pm: Meal 3

Addressing psychological factors behind dieting

Most people lack the drive and conviction to stick to a nutrition plan. I don’t blame them.

When you’re told you have to give up certain foods for good, it just makes the whole process miserable which is exactly what you don’t want your experience to be like.

The whole purpose of your nutrition plan should be to help you reach your goal in the most enjoyable and rewarding way possible.

1) Stop deriving and associating happiness/pleasure with food.

Stop associating pleasure and happiness with food. Let go of your emotional connection and attachment to food. Food is fuel. It’s nourishment. Nothing more.

Most of the food related issues such as obesity and comfort eating all stem from associating food with pleasure and giving food power over your life.

If getting lean, dropping fat and developing dense muscle is your goal, all you need to do is eat enough to sustain yourself while progressively getting stronger in the gym. That’s really all there is to it.

Happiness and contentment has to come from you. Specifically being content and present. Accept the moment as it is and just roll with it.

2) Become a conscious eater.

When you sit down to eat, focus solely on the food you’re about to consume. Put the phone away, don’t stare at the tv or laptop, or read a book/magazine. Just concentrate on the food in front of you. These things are all distractions and the last thing you want to do is be distracted.

People that pay attention to their food and chew each morsel thoroughly, focusing on the flavor and texture tend to find it easier to not only eat less food overall, but also reach satiety quicker than those who are preoccupied with the aforementioned distractions. (This is purely an observation on my part. I’ve got no scientific studies to back it up. It’s my own anecdotal evidence).

3) Give yourself permission to include foods you like.

A bit of reverse psychology at work here. If you were told you could never have a certain food you liked again, for example chocolate. You probably wouldn’t be able to stick with your eating plan for very long. It’s damn frustrating and infuriating to be denied like that. Sooner or later you’d cave and eat a whole bunch of it.

It’s like telling someone not to press the red button, the individual will no doubt do it anyway to see what happens. The point is, people always want what they can’t have.

The simple way to avoid this predicament is to not put yourself in that position in the first place.

As long as you’re mindful of the quantity you’re consuming and it fits within your overall plan (macro and caloric breakdown) you can still lose body fat while including “bad foods.”

Funnily enough, when you allow yourself the choice to include “treats” into your nutrition plan, you’ll actually find yourself craving those foods less. It’s a weird feeling and something I’ve personally gone through.

Nowadays, sticking to my nutrition protocol isn’t difficult. I don’t deal with cravings or binges and I attribute these three simple, yet powerful pointers to helping me on that front.

Well, that about wraps up this article. There’s still more to cover on the nutrition front. Namely breaking down macronutrient and caloric intake. We’ll cover that in part 3. Subscribe now. You don’t want to miss out.

If you want to learn more, pick up a copy of WARRIOR 101. Everything is clearly detailed and broken down for you. You’re covered on both training and nutrition.

CRAFTING THE WARRIOR PHYSIQUE: PART 1

Rain Ninja Assasin

The warrior build is a lean, defined, proportionate look packed with strength and versatility.

Bruce Lee, Rain (ninja assassin) and Brad Pitt’s Tyler Durden character from Fight Club all reflect the warrior build to some degree.

The simplest, most effective means of building this physique is through progressively getting stronger whilst remaining lean and trim.

For many, that means stripping of body fat whilst preserving/building lean muscle tissue, through the combination of diet and heavy, progressive strength training. (It doesn’t get any simpler than that fellas).

Focus on boosting your strength and power to weight ratio. Every single pound on your body should have a reason to be there.

Breaking down the warrior physique

photo-15

The Warrior physique is a lean, dense and proportionate build that prioritises strength and density over “puffy mass.” Every pound on your body has to earn its place, and pay rent in a manner of speaking.

The warrior build prioritises compact, solid, hard muscle, with incredible levels of leanness and definition.

The actual size of the muscles themselves may not be that impressive by bodybuilding standards, but they’ll be hard, cut and dense. The muscles will look like they’re literally carved from marble.

It’s the combination of a very low body fat and heavy strength training that produces this result.

An average amount of muscle mass, with exceptional definition brings about a much more impressive look, than a puffy, swollen, bloated looking physique.

Besides, training for dense muscle will have a lasting effect. Your muscle will look hard virtually all the time. Whereas, simply relying on higher rep, pump and fatigue training will only boost sarcoplasm (fluid) within the muscles, leading to a temporary swelling of the muscles.

This ultimately makes the muscles look bigger, but unfortunately it doesn’t last.

Anyway, moving on. Lets get to the meat and potatoes of this post.

The Essentials: The main movements of the “Warrior Routine”

  • Weighted Chin-ups/pull-ups
  • Weighted Dips
  • Barbell Curls
  • Incline Bench press
  • Overhead Press

These are the exercises that will make up the bread and butter of your routine. Give them your undivided attention.

Pour your sweat and guts into them and you’ll carve out an impressively lean, dense and proportionate physique.

Increasing strength on these exercises alone will carry over and yield incredible results in terms of helping build and maintain an impressive physique.

Note: If you already have reasonably large thighs, you can drop or reduce emphasis on moves like squats and deadlifts.

Additional exercises/ contributing lifts

These are movements that complement the main lifts. They round out the routine and help fully develop the physique.

Chest: Incline Dumbbell Press

Deltoids (Shoulders): Lateral Raises and Face Pulls or Bent Over Flyes.

Back: Bent Over Rows

Legs: Squats, Deadlifts and Standing Calf Raises

Biceps: Seated Incline Hammer curls

Abs: Hanging Leg Raises and Planks.

Workout Overview

The overall volume and frequency is low. You’ll perform three workouts a week, each comprised of no more than 5 exercises per session.

Your primary objective is to improve strength on the on the main movements, which incidentally happen to be the one’s with (RPT) next to them.

Why low volume?

As mentioned earlier, higher volume, pump style training is not conductive to long term strength and dense muscle gains. (It’s worth repeating).

Put it this way, if you perform extensive volume and exercises per workout, you’ll end up stalling your strength gains and even regress.

It’s pretty well established that to make continual progress in the muscle gains department you need to get stronger over time.

Doing too many exercises will sap your strength during training and subsequently you’ll find your energy, focus and ability to lift heavy will waiver with the latter exercises. (Also increasing the likelihood of sustaining an injury as fatigue takes it’s toll).

Well that’s enough chatter. I’ve kept you waiting long enough. So hear it is folks….

The Warrior Routine

Note: Perform 2 warm up sets on first exercise of each muscle group. On RPT sets rest 2-3 minutes between sets to allow for optimal strength gains.

Workout A : Chest / Triceps / Deltoids

 Incline Bench Press 3 x 5,8,10 (RPT)

Incline DB Press 2 x 6-8

Overhead Press 3 x 5,8,10 (RPT)

Lateral Raises 3 x 5-8

Dips 2 x 5-8

Notes on this workout: I like to emphasize heavy lateral raises. Most people perform them in the 8-12 rep range. I find that going slightly lower, working with 5/6 reps helps build density and caps the delts off nicely. Play around with it and see what works for you.

Workout B : Back / Biceps / Rear Deltoids

Weighted Chins/Pull-ups 3 x 5,8,10 (RPT)

Barbell Rows 3 x 5-8

Barbell Curls 3 x 5,8,10 (RPT)

Face Pulls w/rope attachment or Bent Over Flyes 3 x 8-12

Seated Incline Hammer Curls 3 x 8-12

Workout C: Legs / Abs (Optional)

Squats 3 x 5

Sumo Deadlifts 3 x 5

Standing Calf raises 3 x 4,6,12 (RPT)

Hanging leg raises 4 x 8-12

Plank hold 3 x 90 secs

Notes on this workout: You’ll notice I use RPT on calf raises. I’ve found that getting stronger in the 4-6 rep range with calves tends to yield better overall development. Calves are one of those areas that are stubborn as hell when it comes to growing. Be prepared to work them hard.

Means of progression

The aim of the game is to make some form of progress from workout to workout. Each training session you should be lifting heavier weight on the main lifts than your previous session.

 I always aim to add anywhere from 2.5 – 5lbs to the bar each session. Constant progress, no matter how small is still progress and it adds up in the long run.

At the end of a 4-week period you could add 15- 20lbs to your lifts. (Damn fine progress). If you track your poundage, you’ll be able to see the progress you’re making and that’ll only help keep you motivated. (It’s a thing of Beauty).

What and why RPT?

If you’ve been lifting for a while, you probably have already come across RPT. This style of training has been increasing in popularity. Especially in strength circles.

RPT stands for Reverse Pyramid Training. It’s simply a way of training that involves beginning your session with your heaviest set first, while you’re fresh and full of energy.

Regular pyramid training involves building up to and ending with your heaviest set. With RPT you reverse the order.

The biggest benefit of training in this way is, that by starting with your heaviest set first (minus 1-2 warm up sets), you’ll find you’re stronger and lifting heavy won’t be as much of a struggle as it would if you were to lift heavy later on, as you become fatigued.

How long should I stick to this routine?

Thought you’d never ask.

I usually find it best to stick with a program for at least 8-12 weeks. Forget all that “muscle confusion” bullshit. Your body needs a chance to actually get used to the movements and improve at them before you switch up and do something else.

If you constantly program hop in search of “the next best thing”, you’ll never get the full benefits from the routine.

My thinking when it comes to training is to “milk” all the benefits and results that a program has to offer me. When progress comes to a halt, I’ll switch things up.

The problem is people change programs and exercises way too soon.

What about Cardio?

As leanness is a prerequisite for the warrior physique, most people will find they need cardio to help them reach and maintain a low body fat percentage. For cardio I usually go for walks with my dog on a daily basis, which covers low intensity cardio

On rest days or days when I’m not hitting the iron I’ll hit some sprints for a little high intensity cardio and to keep my anaerobic system in good condition. (Never know when you’ll have to out run an army of zombies).

You can play sports, hike, swim etc. Do whatever the hell you like, as long as it’s something you enjoy and doesn’t interfere with your strength training.

You don’t need to go cardio crazy. Just 15-20 mins of high intensity work 1-2 times a week on rest days will suffice. For low intensity cardio 30-45mins is fine.

To sum up:

  • Hit the iron 3 days a week
  • Focus on progressive overload on main moves
  • Do some cardio and abs on rest days
  • Be patient and enjoy the process.

In part two we’ll delve into eating for the warrior physique. Don’t miss out. Subscribe now.

If you liked the article and found it informative and want a fully structured program and nutrition guide that breaks everything down and goes into more detail when it comes to building the warrior physique, head over and grab a copy of WARRIOR 101.

THE ART OF BEING PRESENT

Embrace the beauty of the moment.

Embrace the beauty of the moment.

Being present, in the now, in a state of bliss, or whatever you want to call it.

When you can immerse yourself fully in the moment/situation you are currently experiencing, without letting your mind wander and take you away from what is happening in the here and now.

Congratulations. You’ve reached a state that few will ever fathom, and even fewer will attain.

See, most people are either stuck in the past or existing solely for the future. Seldom will you come across an individual who is content with the present.

That said, there are many ways to skin a cat. What you’ll find below is some simple steps and ways I have found to be the most effective in my quest to make peace with the now.

Bear in mind, quieting the overactive mind is one of the most challenging things you can do. If you can do this, even for brief periods of time, most obstacles in life will seem like a breeze.

1) Visit a local park/ be in nature  

I always find it help to pay a visit to my local park and be in nature. (Having a dog to walk helps in this regard). Every day I rise at 6am and take my dog for his daily walk, bright and early.

Of course, I also use this as means to perform a little “active meditation.”

I like going into the park, with no one around except my dog and the birds chirping.

Just being in nature, appreciating the stillness of the moment and taking in the views has a certain divine feel to it.

I find when I’m in nature time sort of slows down and it’s very therapeutic. It’s easier to just embrace the peacefulness and tranquility of nature, making it easier to just be in tune with the moment. (If you typically spend any time in nature, you’ll know what I’m taking about).

If you have a local park/ nature resort near to you, visit it and enjoy the beauty of nature. Few things in life can compare with the simplicity and serenity of it. (Ideally you want to go at a time that’s least busy).

2) Look and Listen

This is perhaps the simplest, yet most damn difficult thing to do. (It’s ironic how simplicity is the greatest form of complexity).

It requires channeling all your attention to the moment at hand and really connecting with the here and now.

Getting away from all the nonessential cluster of thoughts overloading your mind, distracting and taking you away from the moment.

You’ve probably heard some form of this phrase before.

“You’re here, but you’re not really here.”

But have you ever taken the time to understand and consider what this statement is really screaming out.

To truly maximise the quality of the time you spend in any situation, you must be fully aware of what is going on in the moment.

This is unfortunately something people rarely do. Usually we’re trying to escape from our current situation in the hopes of “finding” happiness in another time, namely the future.

The truth is, if you can’t be happy and accept things as they are now you won’t be happy in the future.

The art of looking and listening forces you to become present and aware of your current environment. (It really is an art).

You can really apply this anywhere and to any situation. In fact try it right now.

I use this all the time, and it really works synergistically with the first point (being in nature).

Listen to the world around you. Focus on the sounds. Look at the environment and really create a clear image of what is really around you.

For this to work effectively, it’s really important not to let your mind get the better of you.

Don’t question the moment and don’t try to conceptualise, label or define your surroundings.

This is a great exercise for calming the overactive imagination.

If you do this properly you’ll be more aware of your surroundings, kind of like having a heightened sense.

Sure beats being another drone, moving through time and space, with no real satisfaction and missing the beauty of the present moment and life itself.

You’ll also find it easier to simply accept the current moment, without stress and fretting.

In short, mastering the mind = true happiness

Life can be overbearing and beat you down sometimes. But when you can just accept it as is, with the knowledge that you can keep improving. All of sudden life just doesn’t seem quite so daunting.

Important considerations

It’s important to note that you’ll most likely not be able to completely clear your mind on your first few attempts.

Heck, even after a lot of practice it’ll still be challenging and you probably won’t be able to completely drown out all thoughts.

That’s absolutely fine. Thinking is a natural process and is an important asset. (I still think, and I’m not about to completely stop doing it anytime soon).

However, over thinking and managing the overactive mind should be the primary concern. I only concern myself with eliminating the over thinking aspect of my mind.

I know it’s foolish and completely illogical to try and eliminate all thoughts.

How do you know if you’re over thinking?

Good question.

I can tell I’m over thinking when I’m constantly thinking about something and getting stressed out over it, and letting it consume a lot of my time, effort and energy.

Practical Example:

In relation to fitness when I was fixated on hitting a personal best on the bench press. I over thought the whole thing. I thought about the goal all day and during my training session. It was no surprise that I ended up screwing it up and not getting the weight, because I was releasing all this negative mental energy and sabotaging my own effort to lift the weight.

Sometimes you just need to hang back and let your body just do it’s thing. (I know it’s damn hard to do).

I’ve actually recently had one of the best workouts ever, and I attribute a large part of this to just being present at the gym.

Not caring about anything going on around me or thinking about something other than the task at hand. All I focused on was the movement and the weight I was lifting. It actually was an enjoyable session.

What you have to grasp and appreciate is the fact that all we have is the present. Tomorrow isn’t promised to us.

Nobody knows what can happen. Learn to find the value in the current moment. True happiness comes from being content now. Not waiting for next week or the next 5 years.

Focus on making yourself happy in the now. If you hold it of till the future it, it likely won’t happen.

Live for the moment.

When you strip out all the unnecessary mental noise and take everything back to the simplicity of the moment, you’ll look at life in a whole new light.

THE CONCEPT OF A MAN

the concept of a man- fluid sea

I’m going to begin today’s article with a favorite quote of mine.

“Give up defining yourself – to yourself or to others. You won’t die. You will come to life. And don’t be concerned with how others define you. When they define you, they are limiting themselves, so it’s their problem. Whenever you interact with people, don’t be there primarily as a function or a role, but as the field of conscious presence. You can only lose something that you have, but you cannot lose something that you are.” Eckhart Tolle

My concept of man is very different than others. To me a man is a fluid concept. You can’t really define him. You can define certain qualities, characteristics and traits, but not the man himself.

  • Confidence
  • Bravery
  • Discipline
  • Athleticism
  • Resourcefulness
  • Courageousness
  • Strength
  • Honor

The list could go on and on. These are all characteristics that are attributed to men, in particular “alpha males”.

What’s the point I’m trying to make?

Many people get caught in this circle of alpha males and beta males. They try and define an individual. (In this case a man).

According to some a man is “A”. To others a man is “B”.

When you get caught up in labelling things, you’re limiting yourself. You’re subconsciously training yourself to accept limits.

Concerning yourself with meaningless labels and definitions is a waste of time. It serves no purpose and has no positive impact and value on your life. It’s simply a distraction. It tends to lead to unnecessary arguments as well.

Coming back to the main topic at hand. My concept of man is a fluid one. (In truth there is no real concept. There is no damn concept).

You can judge and “define” a man by his actions and again, it’s not the definition itself that matters. It’s the way he’s lived his life. The people he’s impacted and helped improve. It’s the way he’s touched on the lives of others.

There is no real way to define a man or any other being on this green Earth.

You can only really define the characteristics and traits of a man. Whether you define someone as alpha or beta makes no damn ounce of difference to your life.

The point I’m making is- stop trying to label and define things that have no real bearing on the outcome of your own life.

Stop fixating on others and spend time working and honing in on yourself.

When you look inward and immerse yourself in self-improvement, you won’t worry about others’ opinions and labels. You won’t entertain senseless conversations.

I used to get caught up in all this crap, but I stopped when I realised how pointless and nonessential it was.

So a man displays alpha tendencies. That’s great for him. But it doesn’t directly, physically affect my life in any positive way.

The only way for me to derive any use from it is to understand, break down and decipher the way he became “alpha” and the way he acquired those tendencies. If I can then apply that to myself, only then will it be of use to me.

If you want to become the true “alpha” it doesn’t involve going around, acting like a jerk or attention whore.

Focus on improving your life and striving to become better and you’ll automatically find yourself becoming alpha. (You won’t even need to talk about or mention it. Your presence will just reflect it).

If you’re out of shape, change your eating habits and start training. If you live like a slob, clean out your living space.

Learn a new language. Read books.

Travel, broaden your horizons and world outlook. Practice a martial art to instil discipline within.

The bottom line is, focus on becoming an individual of value and then pass on that knowledge to others and help those less fortunate than you.

When you become immersed in yourself, all labels, stereotypes and distractions become inconsequential. You won’t even give a damn whether people view you as an “alpha”, “beta” or whatever.

I’m at the point now where I don’t give a damn about being called “alpha”. It doesn’t bother me in the slightest. It used to be something I was concerned with. Trying to become an “alpha”.

I’ve read articles and countless books on the subject.

But then I saw it for what it really is. Just a label. A name. I stopped concerning myself with it.

My aim in life is to grow and expand as a person and become an individual of value.

Labels and names are just a form of limitation to keep people small and confined.

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” Bruce Lee

That’s just my take. I’m constantly learning, growing and evolving and I’ll continue striving and improving. (A Sikh is always learning).

You don’t have to take anything I say as gospel. (Or anyone else for that matter). Use your own head and follow your natural instincts.

Stop being preoccupied with labels and definitions. Live your life and leave the defining to others.

Note: If you found this article useful and enjoyed reading it, my upcoming book on happiness and productivity covers this topic plus a whole lot more. More details to be released in the near future. 

JOHN DOE’S “BECOMING THE BULL”

back wolfs

Note: I’m not one for doing reviews. However, I made this exception for John Doe’s “Becoming The Bull” after thoroughly reading through it, for the simple reason that the man knows what he’s talking about. He’s honest and his 17 years of experience with bodybuilding and physical culture is extensive.

It’s due to this and a request from the office of big time blogger, Victor Pride, that I’ve decided to do this review.

WHO IS JOHN DOE?

wolfs gym

Before we dive into the actual review itself, you’d probably like to know a little background info about John.

John Doe is a former competitive bodybuilder who also happens to be a blue-collar-worker. (Those of you who don’t think fitness can compliment your life take note).

Re-Read that again and let it sink in. He works a full time job in an industry where your life is literally at stake everyday of the week, has a family and still manages to get down to the gym, train and look phenomenal. (That’s commitment).

John’s the owner of johndoebodybuilding.com where he discuses topics in a real, honest, no no-nonsense fashion, from life, nutrition and training etc.

WHAT IS BECOMING THE BULL ABOUT? 

tricep dip

When you break it down, Becoming The Bull is John Doe’s no nonsense guide to building the body and mindset of a champion. It’s written with John’s gritty, sincere style and approach.

You get access to actual routines and diet plans, which have been used by John himself and gotten him results. There’s a reason behind everything.

You’re not getting the typical, rehashed advice you’d find in monthly issue of flex magazine.

Becoming the Bull goes back to basics and helps you build your body from the ground up. You’ll be surprised at the simplicity of it.

This isn’t just a book on fitness though. John covers things that you won’t find in other fitness books and magazines.

He talks about living a lifestyle conductive to fitness, how bodybuilding actually got him through rough times in life and helped him grow as a person. He opens up about his personal and family life.

The book also goes into how to develop a winner attitude in life, attract women and develop balls of steel. As John puts it “Live like a man with nothing to lose”.

John is literally giving away a piece of himself through this book. He’s opening up his world to the audience, sharing all the things he’s done and experienced over his 17 years of bodybuilding.

John doesn’t subscribe to the “Do what I say and not what I do” crowd.

This book is a genuine case of leading by example. He’s done it himself and shares the raw, real experience as he worked his way up from a humble beginner to where he is now.

It’s simple and easy to understand. There’s no fancy jargon, no complex or gimmicky feel to it.

Everything is laid out clearly so that even the most dim-witted individual can follow it.

Inside it you get:

  • Training routines– For the complete beginner with no access to equipment all the way up to intermediate and experienced lifters.
  • Meal/diet plans- Sample diet plans and meal options that can be tailored to suit your requirements.
  • A real way to boost confidence and attract women– As John puts it “Live like a man with nothing to lose”.
  • Anabolic steroids– John discuses steroid use and cycles for those looking to take their training to the next level. There’s a chapter dedicated to discussing these powerful compounds.
  • The real deal on supplements– John discuses supplements and why you don’t need to rely on them. In fact as a complete beginner they aren’t necessary.
  • Recovery– John discuses methods for improved recovery, from saunas to deep tissue massages etc.

Plus much, much more!!

wolfs2

WHO IS THIS BOOK FOR? 

Though not specifically stated, this book is for men. (Sorry ladies).

WHO WILL BENEFIT FROM THIS BOOK?

Anybody from a complete beginner, intermideate to advanced trainer, trying to sculpt and build their body and fitness.

WHAT DO I GET?

You’re getting 14 in-depth, detailed chapters, spread over the course of 89 pages. Everything packed into an instantly downloadble PDF, available to you immediately after purchase. (You couldn’t ask for more).

Click here to get Becoming the Bull (Note the following is an affiliate link).

I wouldn’t put my name to and represent something if I didn’t think it was of value and I didn’t believe in it. I don’t condone any product without testing the waters with it myself before hand.

Becoming The Bull is truly a quality product and will benefit any man in his pursuit of carving an impressive physique.

 

A SIMPLE, EFFICENT WAY TO BUILD MUSCLE- PART 1

Muscle model

There are 4 key components that come into play and will literally make or break your efforts of achieving the physique you want. (I know you’re probably anxious to hear about them so lets get started).

  • Hormones
  • Nutrients (macro/micro)
  • Calories
  • Training

(You were expecting something more. Damn shame. In the simplest terms it really does boil down to this).

Tick of each of these boxes and watch as your body gradually changes. Each of these components works together in conjunction with one another to produce results.

Now maximising each of these areas will result in a “rapid” transformation.

Note: I’m not saying you’ll gain 15 pounds of pure muscle in 6 weeks. You will however, allow your body to function optimally and build up at it’s own pace.

For the sake of simplicity and to keep things short, (relatively speaking) in this first part of the series we’ll cover hormones.

Note: Most people’s efforts to build muscle would go a lot smoother, if they had a relatively low body fat to begin with. (Relax, it’ll all become clear).

Hormones

(Obviously if you’re on chemicals, this isn’t really a concern).

Since we’re addressing the issue of muscle growth, the key hormones we’re concerned about is none other than big daddy testosterone, the most anabolic hormone in the body, insulin and to an extent growth hormone.

All three of these hormones play a major part if you want to grow muscle tissue. Therefore, maximising these becomes priority number one.

The first thing I would do is lean down. Yep, that’s right I would lean down a bit to make improve my body’s level of sensitivity to insulin.

Lower body fat  = better hormonal response, mainly in the form of insulin sensitivity, which results in better overall nutrient partitioning.

Shedding fat also has an effect on testosterone levels, improving them, whereas being a fat ass leads to increased estrogen. (Not good when it comes to being lean and more importantly masculine).

The fatter you are the worse your body is at efficiently utilising nutrients.

So increasing insulin sensitivity and losing body fat is the first piece of the puzzle.

I’ve found the best approach for me personally is to adopt a diet lower in carbs, anywhere from around 50-120 grams a day.

I’d keep protein to about 1-1.5grams and increase the fats to compensate for the drop in carbs.

Depending on current body fat levels I would maintain that for the course of 1-3 weeks.

If you’ve got a lot of lard to lose, I recommend sticking to the above protocol for 3 weeks, before transitioning to a more conventional fat loss approach.

If we’re talking body fat ranges, In approximation, if you’re around 15% body fat with no visible abdominal definition, I would lean down till about 10% then up the calories in order to spur new growth.

If you’re at 10% body fat already and have some semblance of a six pack, I would still lean down a to about 7-8% body fat, before upping the calories and prioritising muscle and size gains.

Note: You don’t need to get super shredded 4-5% body fat.  Going below 7-8% starts to become tedious and demanding on the body.

It seems counter intuitive to go the opposite direction, but in the long run it’s definitely well worth it.

You’ll find you put on less fat during muscle gain phases. (I hate the word bulking and the idea of conventional bulking).  

Your body will also absorb and make use of the nutrients you’re feeding it and will push them towards the muscle cells instead of the fat cells.

In short, you’ll have an easier time building muscle without accumulating heaps of unwanted fat. (You don’t want to turn into a doughnut now, do you?).

Most people want to look good throughout the year, not just for 1-2 weeks out of 52.

Unless you’re a professional, competitive bodybuilder, or borderline anorexic or bulimic, conventional bulking is not the most optimal or conductive way to build muscle and look good naked.

By getting leaner first you’ll promote better insulin sensitivity, which will enable your body to shuttle nutrients to your muscle cells instead of your fat cells. Thus keeping you leaner during periods of higher caloric intake(It’s worth repeating). 

There are various ways to naturally go about raising your testosterone levels. However, they’ll never compare to being chemically enhanced, so get the notion of becoming a super freak out of your head.

Here are some things you can implement, if raising your testosterone, improving muscle mass and body composition is your goal.

  • Lean down – If you have a BMI (Body Mass Index) of 25 and can’t see your toes, you need to lose fat period. Don’t even consider a muscle gain phase until you have some abdominal definition.  If you’re skinny fat, same thing applies. Your first priority should be to balance your out of whack hormones. It makes the muscle building process a lot smoother.
  • Sleep sufficiently– 7-8hrs a night. During sleep cycles the body is repairing and testosterone peaks during the night.
  • Eat some fat– Fats aren’t the enemy, but if you over do them they aren’t going to be your friend. Avoid trans fats as much as possible. They’re the worst kind. I stick to fatty cuts of meat, egg yolks, nuts, avocado’s, butter olive oil and fish oil for my fats.
  • Supplement with zinc and vitamin D3- If you have an issue with low testosterone, supplementing with zinc and vitamin D3 has been shown to improve levels of T.  
  • Get your levels checked– Visit your doc and get your levels checked. If they’re low he/she can give you some pointers.
  • Avoid over consuming caffeine- Caffeine is a stimulant. Yes it can aid fat loss by mobilizing fatty deposits from fat cells, allowing them to be more readily burned during training. However, too much caffeine in the long-term will fry your adrenal glands and cause your body to (unnecessarily) secrete cortisol, resulting in lowered T levels

What about Growth Hormone?

 Growth hormone is important. Most people understand the importance of it when fat loss is a concern.

It has an important role in the body’s ability to utilise fat from fat stores, as well as allow the body to recover optimally.

Thus, proper sleep is important as gh is secreted by the pituitary gland during nightfall.

So partying, getting stoned and staying up late to watch bad(cheesy) horror movies are not going to help you. Not to mention when your sleep cycle is out of whack your body’s cortisol levels go up.

I’m not going to get to in depth with cortisol, other than to say you want to keep it low the majority of the time.

It’s a stress hormone that’s released when your body is over stressed.

When cortisol levels are up gh and testosterone go down. Similar to a seesaw, when one goes up the other comes down.

So not sleeping enough, being overly stressed out taking in too much caffeine (all you coffee drinkers out there) and training too damn long, will raise cortisol levels.

Back to Growth hormone then.

While it doesn’t necessarily promote muscle growth it does play a key role in the preservation of muscle tissue.

So how do you go about naturally increasing it?

Other than ensuring sufficient sleep at night, I would throw in a bit of interval training. I like to run sprints 1-2 times a week, either on foot or on the bike.

Generally speaking, after intense training your body’s level of gh will be up.

The only real way to boost gh considerably is to inject synthetic growth hormone out of a vial. It’s true. Nothing you can do naturally will compare to what you can do when enhanced.

That’s just the nature of the beast.

Cheer up, there’s still plenty you can do on your own. It’s still possible to look good without chemical assistance.

If you found this article helpful don’t forget to like, share and subscribe. Don’t miss the next article, Part 2 Nutrients and calories. 

 

JUST GET STARTED

just get started

Once he gets started there’s no stopping him.

The biggest obstacle in your path is you.

That’s right.

You can be your own greatest ally yet also your worst enemy. Hey there’s two sides to every coin, right?

See, people tend to get in their own way and sabotage their own efforts and chances of improvement and/or accomplishment.

The problem most people have is this:

THEY DON’T GET STARTED!!

Take the guy or gal who plans to start exercising and eating better, but constantly talks themselves out of it, postponing it for tomorrow, inevitably never getting around to actually doing it.

Maybe it was fear and lack of self-belief that held them back, or maybe they were just plain lazy.

It doesn’t really matter. The point is they never got started. They held themselves back.

Maybe they got their head wrapped up in all the minor details, like what’s the best routine? What should my macro intake be? How many exercises should I do in a workout? How long should I train? Should I use forced reps, rest pause, strip sets and other advanced techniques to get better results?

They get so caught up in all of this, end up getting confused and ultimately give up before they even start.

Now, I’m not saying that you shouldn’t track your macros, or whatever the hell you like to do and I’m not saying you shouldn’t tailor your training program to you.

But if you’re over thinking everything and getting confused, it’s probably a good indicator that you currently lack the knowledge and experience to use certain principles.

It’s like trying to run before you’ve learnt to walk.

Just pick a suitable program that you’ll be able to stick to and follow basic nutrition principles and see where it takes you.

As you get more advanced you can tinker and tweak things to suit your own unique body and lifestyle.

Now this is just a hypothetical situation, but there are millions of people out there that can relate and go through similar situations like this on a daily basis.

Their fears, doubts and insecurities paralyse them and they never take the first step.

This doesn’t just apply to fitness and wanting to look good naked. Oh no, no, no.

It extends into a variety of aspects.

Some people chase “dream jobs” and “ideal occupations” but never get round to actually working them.

They talk about the things they want to do and stuff the want to own, but never reach any of their goals.

It stops at that. Just a goal and nothing more. It’s a word on a page. An idea generated in the head that stays in the head.

They never take an actual step to getting there.

Goals are sweet, but the feeling of crushing them is a whole lot sweeter.

You can read all the motivation books, watch all the motivational videos, but in the end it all comes down to you and your desire to reach your goals by taking the first step towards them and getting started.

Lao Tzu’s saying nails it.

“A journey of a thousand miles begins with a single step.”

Damn straight.

The “experts” would like you to believe you need something revolutionary to achieve.

All you really need is a little thought, some planning and plenty of hard, focused work.

If you just make a start, you’ll be ahead of the herd, wondering what could happen. Maybe, just maybe you’ll turn dreams into a reality.

I’ll guarantee you this though, if you don’t make a start you’ll never find out.

Remember, When you make success a necessity, you’re chances of being successful increase substantially.

Take your chances, don’t neglect your opportunities and grow as a human being.

All in all, JUST GET STARTED!!