#the problem is not that ten thousand pushups over time is too hard the problem is that pushups are boring!!!

[blujayonthewing]

the problem with exercise is that I want to do fun things like parkour, but I'm so out of shape that I'd need to to ten thousand pushups before I have enough of a foundation to even start doing anything fun

'oh well, the trick is, don't think of it as ten thousand pushups and overwhelm yourself: just do three pushups every day until you can do four, and so on and it'll get easier and easier over time'

you misunderstand. I don't want to do three pushups. I want to climb trees and vault over obstacles right now

#the problem is not that ten thousand pushups over time is too hard the problem is that pushups are boring!!! #and I'm impatient!!! #also honestly I think going to A Gym to Lift Weights would be easy and fine #in the same way I could easily do schoolwork AT school or I never get restless or distracted watching movies in the theater #but I feel psychologically incapable of submitting to the mortifying ordeal of being fat and out of shape working with a trainer at a gym #if I had my own car again maybe I could take up swimming somewhere... although that still wouldn't make me Stronk in the same way alas #WHY IS EXERCISING BORING I WANNA JUST HAVE MUSCLES RAAAGHHH #about me

[ebenpink]

Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face. http://bit.ly/2W079Bx

Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you.

++++

Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s, and 50s? Chalk it up to increased stress, increased responsibilities, and decreased time and energy.

We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.

After helping tens of thousands of men with Precision Nutrition Coaching, we’ve seen it all—and we know there’s a solution.

You can take control of your own health and fitness. You can reverse the downward spiral of stress, and start building a healthy body you can be proud of.

And you can do it all in an hour or two per week.

Seriously.

In this article, you’ll learn:

the two biggest fitness-related problems that hold men back from getting and staying in shape, and

how to overcome these obstacles to get the body — and life — you want.

Before we get into it though, I wanted to let you know that we’re soon opening spots in Precision Nutrition Coaching.

You see, twice a year we work with small groups of men and women interested in looking and feeling better. Over the course of 12 months we help them get into the best shape of their lives… and stay that way for good.

Just so you know, we’ve tested the Precision Nutrition Coaching method with over 100,000 clients in the past 15 years. Plus, several peer-reviewed research papers have documented the safety and effectiveness of our approach.

For a sneak peek at the amazing things we’ve helped them accomplish, check out this short video:

Meet some of the people whose bodies — and lives — have been changed by Precision Nutrition Coaching.

  Want to learn even more? Join the Presale List Today.

  During the Precision Nutrition Coaching program we’ll guide you through important, permanent improvements in your eating, exercise, body, and health.

The results?

You’ll lose the weight (and body fat) you haven’t been able to shed for years. You’ll build physical strength and gain confidence. And you’ll end up feeling like the healthiest, strongest, fittest version of yourself.

Want to start making progress today? Here’s how to overcome two of the biggest obstacles standing in your way.

Problem #1: Your life is busier than it’s ever been.

Some interesting things start to happen as we exit our 20s and enter our 30s, 40s, and 50s:

We tend to get less sleep and wake up tired and sore.

Our sex hormones peak… and then start their slow decline.

Our crackling ankles, knees, and wrists remind us that we’re getting older.

We tend to snack and overeat more often, especially in the evenings.

We do less binge drinking, but more consistent drinking. Polishing off a bottle of wine or drinking a few beers each night becomes an ordinary routine.

Of course it’s not all negative. Lots of positive things start happening too:

If we’re lucky, we get a good career that’s challenging and rewarding.

We make more money than when we were younger.

We develop long-lasting relationships with people we love.

We start building and nurturing a family.

We become (presumably) smarter and more experienced.

While every guy’s life experience is different, there are a few things that remain consistent no matter who you are. For most guys, getting older usually means:

increased responsibilities at home

increased stress from work

less time to take care of themselves

This is how we end up with a gym membership we rarely use, a healthy cookbook we rarely open, and a body we’re not particularly proud of.

Sure, we want to drop some fat and look more muscular and fit… but we just don’t have the time or energy. Someday, we tell ourselves, we’re finally going to get our ass in gear.

The only problem? “

Someday” keeps getting postponed.

According to our research, lots of guys are so stressed out with work and family obligations, that they don’t feel like they have the time or energy to “really commit” to a nutrition or exercise plan.

But what if you didn’t have to dedicate a huge portion of your life to getting in shape?

What most guys do when they feel busy and stressed:

Let their busy schedule overtake their health.

Set huge fitness goals they don’t have a miracle of hitting.

Continue to add body fat and beat themselves up for not making a change.

What you can do to be successful:

Embrace exercise minimalism.

Identify the biggest gap in your nutrition and work on fixing it (while ignoring everything else).

Embrace exercise minimalism.

You don’t have to spend hours in the gym to get in better shape.

That’s why in

Precision Nutrition Coaching, we give our clients four workout options:

Full workout

At-home workout (minimal equipment)

Quick workout (don’t have much time)

Do your own workout

We also give them the ability to modify their workouts, with more difficult or less difficult exercises, depending on how they’re feeling that day. That way they’re always doing something rather than nothing. (Because let’s face it: the gym is the first thing to go when we get busy and stressed at work.)

So how do you embrace exercise minimalism on your own?

If you’re looking for something to try this week, here’s a plan I wrote for a good friend of mine who was struggling to find time to exercise. It’s a simple, strategic way for busy guys to get their weekly exercise in without stressing out about missing the gym.

And the whole thing takes less than an hour per week.

Day 1 Day 2 Day 3 Day 4 15 minutes 6 minutes 15 minutes 15 minutes Pushups x 10 reps 2 minute walk Pushups x 10 reps Pedal 3 miles on an Airdyne / other exercise bike Inverted rows x 10 reps 15 second sprint on the treadmill at 8 mph & 10% incline Reverse crunches x 10 reps Maintain steady breathing through your nose Kettlebell swings x 10 reps Rest 15 seconds (straddling treadmill) Goblet squats with dumbbell x 10 reps Rest 1 minute Repeat 5x Rest 1 minute Repeat 5x 2 minute walk Repeat 5x

To make continual progress, it’s important to do one thing to make each workout more challenging every time you do it.

For strength workouts, this means doing additional repetitions or reducing the rest time between rounds. For the sprinting workout, this means increasing the incline, the speed, or the number of repeated sprints. And for the 3-mile bike ride you can try to do it faster than the time before, or you can go a little longer (like 3.1 miles).

It doesn’t matter what you choose, as long as you do one thing more than the last time.

Identify the biggest gap in your nutrition and work on fixing it.

According to our research, most guys we’ve polled know how important nutrition is for looking and feeling better. And they know they need to follow some sort of nutrition plan. However, they don’t know where to start. (Or they start a new diet and try to change everything at once, which usually fails).

Instead of trying to change everything about the way you eat right now—which will just add to your stress levels—we encourage you to follow the advice we give to our clients:

Pick one thing about the way you eat—the thing you think will make the biggest improvement to your nutrition—and focus on it exclusively for a couple of weeks.

Once you’ve been consistent for 14-21 days, then you can pick another thing to try. The goal is to practice simple, strategic actions that build over time.

So how do you know what thing to pick? Easy. Just ask yourself this question:

“What’s the one thing I could do right now to feel better about my nutrition?”

Chances are you have a good idea on what you need to do. Here’s a short list of what some of our clients have focused on:

Goal:

Drink less beer. Action: Instead of drinking two beers every night, have one beer.

Goal: Eat less

junk food / fast food. Action: Instead of stopping in for a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken on it.

Goal: Reduce carbohydrates. Action: Instead of ordering fries at dinner, get a salad. Instead of having a breakfast sandwich, order scrambled eggs.

The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.

If you need help deciding what that is—or if you just want to follow a proven nutrition plan—well, that’s what we do best. A good first step would be to learn more about

Precision Nutrition Coaching.

Problem #2: You know what to do… but you’re just not consistent.

This is the motherlode of all problems. According to our research, roughly 65 percent of guys (and likely a lot more) report that they struggle with staying consistent.

And it’s not like they’re complete exercise beginners. Here’s what most guys have tried before getting results with us:

P90X, Insanity, and other workout DVDs

CrossFit and other group workouts

Fitbit, Apple Watch and other wearable fitness technology

Popular diets like intermittent fasting, paleo, and low-carb

Workout books and magazine articles

Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.

Why is that?

It’s because they’re surface solutions. They help solve a surface-level problem.

Don’t have a gym to train at? Now you do.

Want to track how many calories you eat? Here’s an app.

Want to know how many steps you’re taking? Wear this bracelet thing.

The only problem with surface-level solutions? They only work for a little while.

They don’t account for the

ups and downs of everyday life. They don’t adapt to your life. And because of that, they don’t help you stay consistent.

What most guys do when they fail to be consistent.

Pick another surface solution to follow.

What you can do to be successful:

Make yourself accountable to a program.

Make yourself accountable to a person.

Make yourself accountable to a program.

Ideally, you want a program that covers a few bases:

It’s been tested with lots of people (so you know it actually works).

It’s customizable to your lifestyle (so you can stay consistent and do it even when you’re busy).

It’s something you actually enjoy doing (who’s going to exercise if it’s not fun?).

There’s something big and positive to shoot for (a pot of gold at the end of the rainbow).

The first three are incredibly important; they’re the cornerstone of a solid exercise and nutrition program. But the fourth one—having something big and positive to shoot for—is often overlooked.

In fact, most programs do the opposite: They make you feel guilty and bad for “slacking” or for not being a paragon of health and fitness. But we don’t need any more negativity in our lives, and we’re sure you don’t either.

That’s why

we give away $250,000 every year in Precision Nutrition Coaching. It’s just something extra to push for, something to look forward to, something to inspire a little internal competition.

Javier lost 60 pounds in PN Coaching; we surprised him with $25,000.

So how do you know if a certain program will help keep you accountable?

After 15+ years in the fitness industry, we’ve determined that the following four things are of the utmost importance:

You need a way to measure your progress and track it on a daily, weekly, and monthly basis.

You need to follow a structured plan, but still have room to move at your own speed when needed.

You need a daily reminder to practice whichever nutrition, exercise, or lifestyle habit you’re currently working on.

You need it to be customizable to your skill levels, goals, and how much time you have available.

That’s what helped our clients achieve results like this:

Make yourself accountable to a person.

This tip isn’t for everyone but it can often make the difference between consistently getting great results or falling off the wagon.

Personal accountability is more important than personal motivation for one simple reason: No one always feels motivated to go to the gym or make healthy eating choices.

But if we have someone who’s checking up on us to see how things are going, we’ll likely do better because a) we don’t want to disappoint the person who’s helping us and b) we don’t want to look or feel lazy.

If we’re accountable to another person, we’ll actually do the workouts and eat the food we need to look and feel great. And we’ll do it over and over again, even when the going gets tough.

That’s why the most successful guys become accountable to another person. It could be a friend or workout partner. It could be your spouse. It could be a local personal trainer or fitness expert.

Or if you want to join our next

coaching program, we can help you too.

The important thing is that you make yourself accountable to somebody.

Want help becoming the healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the 

Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our

Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the

presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, July 17th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.

You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our

Precision Nutrition Level 1 Certification program].

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Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face. appeared first on Precision Nutrition. from Blog – Precision Nutrition http://bit.ly/2MhDVyl via IFTTT http://bit.ly/2WdNSS4

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[peacekaleandyoga1]

To get healthier and live longer, you should definitely be health-conscious. Fitness is very important part of anyone’s life because it wards off illness and can provide you with a healthier body and mind. Read on how to become more fit and fitness level.

Lifting weights is one way that people use to try to achieve their fitness goals. There are six exercises that you need: bridges, handstand push ups, squats, leg raises, push-ups, and leg raises.

Are you strapped for time and think you cannot fit in a workout? Split up your workout time into two halves. Instead of jogging for an hour, run 30 minutes in the morning and 30 minutes in the evening.

TIP! If you are not reaching your goals you can buy some work out clothes so you want to go to the gym in them. It doesn’t have to be something excessive.

The best exercise programs will not only tone your problem areas and allow you plenty of flexibility. Search for classes in your surrounding area.

Don’t spend more than an hour at a time. Muscle wasting will begin after an hour. So aim to keep your weight-lifting workouts shorter than sixty minutes.

Try not looking at the normal choices when looking for a fitness plan. There are a great workout that the gym isn’t necessary. This will help you stay motivated to lose weight.

TIP! Push-ups are great and simple way to add a nice tone to your triceps. The trick is to take the normal pushup and directly target your triceps.

Start a diary that contains your physical activity each day. Note your workouts as well as any extra moving you do.Buy a pedometer and look to see how many steps you take during the day; write that down, also.This written accountability will prove invaluable in tracking your total progress as you move towards your end goal.

Doing thousands of crunches all the time will not help you get a six pack. Exercises that work your abs only strengthen muscles, though they are unlikely to burn excess fat around the middle.

Many people need to feel and see results as they pursue their motivation.Try wearing tight clothes instead of relying on the scale.You will be able to see every week as you are losing inches not just pounds.

TIP! Proper form while walking is very important when exercising so as to reduce injury. Draw your shoulders back and walk upright.

Some people overdo their exercise programs in order to burn extra calories.

You should work on hand and eye coordination for playing volleyball. Playing foosball will help you achieve your volleyball contact skills. Foosball requires keen skills to win against an opponent; more specifically great hand-eye coordination to succeed. These skills can be extended past the foosball table and tailored for volleyball too.

Weight Loss

TIP! If you can’t miss your shows, then put your treadmill in front of the TV. You can walk in place or even dance a little during a commercial; the exercise itself does not matter as much as simply not being sedentary.

Increase the “density” of your workouts to increase weight loss. More exercising in a shorter time frame can increase your weight loss. You will increase your weight melts off.

If you exercise during a commercial break, you can have a guilt-free television session.

Dips are great addition to your body. Dips are a versatile exercise that helps improve your shoulders, chest and triceps. There are many different ways to do these as well. It is possible to do dips between two benches closer together and use them to finish your dips. You can also add a bit of weight to your dips.

TIP! Try to maintain your bicycling pace somewhere in the range of eighty and one-hundred and ten rotations per minute. By doing this you put less strain of your knees so you will be able to ride further and faster.

Leg extensions are a great way to improve the size and strength of your quadriceps. Leg extensions are fairly easy and most gyms have leg extension work out machines. This exercise is as simple as sitting down and extending your legs from a seated position.

This will allow you to be sure that your workouts are productive as well as safe.You need your doctor’s advice and approval if you have a history of health problems or are a smoker.

Your involvement may encourage your child to become more interested in staying fit.

TIP! Carve out a few minutes of your busy day, every day, to exercise. Making small changes, like choosing the stairs over an elevator, can make vast improvements to your health.

If you find yourself skipping days in your fitness program, ask a friend to help you.

The best method of getting fit is to work out on a daily workouts.This helps you avoid wasting your hard work is not being wasted. It will also helps your exercise to become good habits. You will want lighter exercise on occasion so that you can provide adequate rest for your body by exercising lightly some days.

Eating hand fruits like apples or oranges can help improve both your health and your fitness. Eating plenty of fresh fruits and vegetables is a sure way to improve your overall health.

TIP! m. routine.

Avoid eating too much immediately before your workout.Exercising right after a full stomach can seriously interfere with the digestive processes. This can lead to nausea or vomiting.Eat something light before you work out.

This is a great way to have better footing when you on your footwork with sports. Lift up your left foot, use your right hand to touch it, and lower it to the floor. Raise your right foot, tap it using your left hand, then put it back on the ground. Touch your right hand to your left foot from behind, and vice versa.Try it for about 20 seconds, moving as quickly as possible so that you can repeat them for three or five sets.

Fitness is the cornerstone of good health, but it is easy to become overwhelmed and feel as though you will never see the results you are after. It really isn’t that hard. Simple things in life, such as drinking water daily or eating properly, also have huge impacts on your fitness, yet require little work on your behalf. Remember the tips in this article if you’d like to be more fit.

TIP! Before you work out at a gym, you should wipe the equipment down before you use it. Other fitness users may not have cleaned up after themselves and left all types of germs behind.

If you enjoyed this post, you should read this: Clijsters on second comeback, Australian Open air quality & doing the splits

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[oovitus]

Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face.

Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you.

++++

Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s, and 50s? Chalk it up to increased stress, increased responsibilities, and decreased time and energy.

We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.

After helping tens of thousands of men with Precision Nutrition Coaching, we’ve seen it all—and we know there’s a solution.

You can take control of your own health and fitness. You can reverse the downward spiral of stress, and start building a healthy body you can be proud of.

And you can do it all in an hour or two per week.

Seriously.

In this article, you’ll learn:

the two biggest fitness-related problems that hold men back from getting and staying in shape, and

how to overcome these obstacles to get the body — and life — you want.

Before we get into it though, I wanted to let you know that we’re soon opening spots in Precision Nutrition Coaching.

You see, twice a year we work with small groups of men and women interested in looking and feeling better. Over the course of 12 months we help them get into the best shape of their lives… and stay that way for good.

Just so you know, we’ve tested the Precision Nutrition Coaching method with over 100,000 clients in the past 15 years. Plus, several peer-reviewed research papers have documented the safety and effectiveness of our approach.

For a sneak peek at the amazing things we’ve helped them accomplish, check out this short video:

Meet some of the people whose bodies — and lives — have been changed by Precision Nutrition Coaching.

  Want to learn even more? Join the Presale List Today.

  During the Precision Nutrition Coaching program we’ll guide you through important, permanent improvements in your eating, exercise, body, and health.

The results?

You’ll lose the weight (and body fat) you haven’t been able to shed for years. You’ll build physical strength and gain confidence. And you’ll end up feeling like the healthiest, strongest, fittest version of yourself.

Want to start making progress today? Here’s how to overcome two of the biggest obstacles standing in your way.

Problem #1: Your life is busier than it’s ever been.

Some interesting things start to happen as we exit our 20s and enter our 30s, 40s, and 50s:

We tend to get less sleep and wake up tired and sore.

Our sex hormones peak… and then start their slow decline.

Our crackling ankles, knees, and wrists remind us that we’re getting older.

We tend to snack and overeat more often, especially in the evenings.

We do less binge drinking, but more consistent drinking. Polishing off a bottle of wine or drinking a few beers each night becomes an ordinary routine.

Of course it’s not all negative. Lots of positive things start happening too:

If we’re lucky, we get a good career that’s challenging and rewarding.

We make more money than when we were younger.

We develop long-lasting relationships with people we love.

We start building and nurturing a family.

We become (presumably) smarter and more experienced.

While every guy’s life experience is different, there are a few things that remain consistent no matter who you are. For most guys, getting older usually means:

increased responsibilities at home

increased stress from work

less time to take care of themselves

This is how we end up with a gym membership we rarely use, a healthy cookbook we rarely open, and a body we’re not particularly proud of.

Sure, we want to drop some fat and look more muscular and fit… but we just don’t have the time or energy. Someday, we tell ourselves, we’re finally going to get our ass in gear.

The only problem? “Someday” keeps getting postponed.

According to our research, lots of guys are so stressed out with work and family obligations, that they don’t feel like they have the time or energy to “really commit” to a nutrition or exercise plan.

But what if you didn’t have to dedicate a huge portion of your life to getting in shape?

What most guys do when they feel busy and stressed:

Let their busy schedule overtake their health.

Set huge fitness goals they don’t have a miracle of hitting.

Continue to add body fat and beat themselves up for not making a change.

What you can do to be successful:

Embrace exercise minimalism.

Identify the biggest gap in your nutrition and work on fixing it (while ignoring everything else).

Embrace exercise minimalism.

You don’t have to spend hours in the gym to get in better shape.

That’s why in Precision Nutrition Coaching, we give our clients four workout options:

Full workout

At-home workout (minimal equipment)

Quick workout (don’t have much time)

Do your own workout

We also give them the ability to modify their workouts, with more difficult or less difficult exercises, depending on how they’re feeling that day. That way they’re always doing something rather than nothing. (Because let’s face it: the gym is the first thing to go when we get busy and stressed at work.)

So how do you embrace exercise minimalism on your own?

If you’re looking for something to try this week, here’s a plan I wrote for a good friend of mine who was struggling to find time to exercise. It’s a simple, strategic way for busy guys to get their weekly exercise in without stressing out about missing the gym.

And the whole thing takes less than an hour per week.

Day 1 Day 2 Day 3 Day 4 15 minutes 6 minutes 15 minutes 15 minutes Pushups x 10 reps 2 minute walk Pushups x 10 reps Pedal 3 miles on an Airdyne / other exercise bike Inverted rows x 10 reps 15 second sprint on the treadmill at 8 mph & 10% incline Reverse crunches x 10 reps Maintain steady breathing through your nose Kettlebell swings x 10 reps Rest 15 seconds (straddling treadmill) Goblet squats with dumbbell x 10 reps Rest 1 minute Repeat 5x Rest 1 minute Repeat 5x 2 minute walk Repeat 5x

To make continual progress, it’s important to do one thing to make each workout more challenging every time you do it.

For strength workouts, this means doing additional repetitions or reducing the rest time between rounds. For the sprinting workout, this means increasing the incline, the speed, or the number of repeated sprints. And for the 3-mile bike ride you can try to do it faster than the time before, or you can go a little longer (like 3.1 miles).

It doesn’t matter what you choose, as long as you do one thing more than the last time.

Identify the biggest gap in your nutrition and work on fixing it.

According to our research, most guys we’ve polled know how important nutrition is for looking and feeling better. And they know they need to follow some sort of nutrition plan. However, they don’t know where to start. (Or they start a new diet and try to change everything at once, which usually fails).

Instead of trying to change everything about the way you eat right now—which will just add to your stress levels—we encourage you to follow the advice we give to our clients:

Pick one thing about the way you eat—the thing you think will make the biggest improvement to your nutrition—and focus on it exclusively for a couple of weeks.

Once you’ve been consistent for 14-21 days, then you can pick another thing to try. The goal is to practice simple, strategic actions that build over time.

So how do you know what thing to pick? Easy. Just ask yourself this question:

“What’s the one thing I could do right now to feel better about my nutrition?”

Chances are you have a good idea on what you need to do. Here’s a short list of what some of our clients have focused on:

Goal: Drink less beer. Action: Instead of drinking two beers every night, have one beer.

Goal: Eat less junk food / fast food. Action: Instead of stopping in for a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken on it.

Goal: Reduce carbohydrates. Action: Instead of ordering fries at dinner, get a salad. Instead of having a breakfast sandwich, order scrambled eggs.

The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.

If you need help deciding what that is—or if you just want to follow a proven nutrition plan—well, that’s what we do best. A good first step would be to learn more about Precision Nutrition Coaching.

Problem #2: You know what to do… but you’re just not consistent.

This is the motherlode of all problems. According to our research, roughly 65 percent of guys (and likely a lot more) report that they struggle with staying consistent.

And it’s not like they’re complete exercise beginners. Here’s what most guys have tried before getting results with us:

P90X, Insanity, and other workout DVDs

CrossFit and other group workouts

Fitbit, Apple Watch and other wearable fitness technology

Popular diets like intermittent fasting, paleo, and low-carb

Workout books and magazine articles

Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.

Why is that?

It’s because they’re surface solutions. They help solve a surface-level problem.

Don’t have a gym to train at? Now you do.

Want to track how many calories you eat? Here’s an app.

Want to know how many steps you’re taking? Wear this bracelet thing.

The only problem with surface-level solutions? They only work for a little while.

They don’t account for the ups and downs of everyday life. They don’t adapt to your life. And because of that, they don’t help you stay consistent.

What most guys do when they fail to be consistent.

Pick another surface solution to follow.

What you can do to be successful:

Make yourself accountable to a program.

Make yourself accountable to a person.

Make yourself accountable to a program.

Ideally, you want a program that covers a few bases:

It’s been tested with lots of people (so you know it actually works).

It’s customizable to your lifestyle (so you can stay consistent and do it even when you’re busy).

It’s something you actually enjoy doing (who’s going to exercise if it’s not fun?).

There’s something big and positive to shoot for (a pot of gold at the end of the rainbow).

The first three are incredibly important; they’re the cornerstone of a solid exercise and nutrition program. But the fourth one—having something big and positive to shoot for—is often overlooked.

In fact, most programs do the opposite: They make you feel guilty and bad for “slacking” or for not being a paragon of health and fitness. But we don’t need any more negativity in our lives, and we’re sure you don’t either.

That’s why we give away $250,000 every year in Precision Nutrition Coaching. It’s just something extra to push for, something to look forward to, something to inspire a little internal competition.

Javier lost 60 pounds in PN Coaching; we surprised him with $25,000.

So how do you know if a certain program will help keep you accountable?

After 15+ years in the fitness industry, we’ve determined that the following four things are of the utmost importance:

You need a way to measure your progress and track it on a daily, weekly, and monthly basis.

You need to follow a structured plan, but still have room to move at your own speed when needed.

You need a daily reminder to practice whichever nutrition, exercise, or lifestyle habit you’re currently working on.

You need it to be customizable to your skill levels, goals, and how much time you have available.

That’s what helped our clients achieve results like this:

Make yourself accountable to a person.

This tip isn’t for everyone but it can often make the difference between consistently getting great results or falling off the wagon.

Personal accountability is more important than personal motivation for one simple reason: No one always feels motivated to go to the gym or make healthy eating choices.

But if we have someone who’s checking up on us to see how things are going, we’ll likely do better because a) we don’t want to disappoint the person who’s helping us and b) we don’t want to look or feel lazy.

If we’re accountable to another person, we’ll actually do the workouts and eat the food we need to look and feel great. And we’ll do it over and over again, even when the going gets tough.

That’s why the most successful guys become accountable to another person. It could be a friend or workout partner. It could be your spouse. It could be a local personal trainer or fitness expert.

Or if you want to join our next coaching program, we can help you too.

The important thing is that you make yourself accountable to somebody.

Want help becoming the healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, April 3rd, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.

You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face. appeared first on Precision Nutrition.

Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face. published first on https://storeseapharmacy.tumblr.com

[charliereimann]

Heaven's Net is Wide

Her name is spelt Kiyoko, not Kyoko, she corrected me later herself. We met on the bus in Costa Mesa. My buddy had sold me a bogus thirty day bus pass, leaving me unprepared to pay the two dollar fare. I only had a ten and nobody on the bus could break it. She was kind enough to just give me the two dollars desperately needed, I was smitten as kitten. She told me she was Japanese, and that she didn't speak much English. Lucky for me, I happened to speak a little Japanese and I got her phone number. I had actually seen her around town once or twice before, she's a real jaw dropper, slash head turner. She always wore tight Nike gear on her way to and fro the gym. 24 Fitness Costa Mesa is a Mecca for good looking glamorous young ladies in preparation party mode. I had actually thought she was Korean, when I first laid eyes on her, or else I would have said something nice to her then and there at the park in between the gym and her residence. I remember her looking sad that afternoon, her head kind of slumped downward, like she was let down somehow at the gym. As she passed me by, she smiled anyway, just a little, and I nodded and smiled back.

I was on my way to work, that one fine day on the bus, and she was on her way to school. I'm such a shy person, I would have never chatted with her, had it not been for that bogus bus pass. I never did see her again on the bus, but I had her number. I waited about a day before I texted her for the first time. I thought we could get some tea at the nearby Coffee Bean and Tea Leaf. I did owe her two dollars after all. However she didn't care about the two dollars and wouldn't reply to my offer. "Sorry I'm busy." She once said. I persisted like crazy anyway. I worked out a lot too because I wanted to impress her, I was cranking out fifty-seven pushups tops, I had this unreal energy overcome me. I felt like everything was meant to be, that I was exactly where I was supposed to be, and all the nonsense that occured in the past was starting to make sense. I had wings. I understood I was out of her league, and that she could do better, but I thought that if she knew more about me I might stand a fighting chance with her.

Not only did I become strong as an ox, I became clever and quick witted as all hell. I was able to speak my peice at the A.A. meetings, and I worked a thorough fourth and fifth step with my sponsor for the first time. I worked hard as the devil at work and I hardly got hungry, and when I did I ate healthy because I desperately wanted this dream to come true. I had plenty of time to write Kiyoko because I spent about five to six hours catching four busses to and fro work for months on end. I told her everything and I mean everything. I bared my soul because your only as sick as your secrets and I wanted a healthy relationship. I also asked her if she had any hopes and dreams of her own but it was like beating the air. After a year or so she finally replied to me. She said she said that she was sorry, and that she didn't understand.

I was at Starbucks one afternoon, (love their logo by the way, the mermaid with the stary crown reminds me of her) checking Facebook, my account thought that I might know her. Thats how I found out what her last name was and a got a little bit of info about her. Not that I'm a stalker, I respect peoples privacy and wishes. Anyway, I was so happy to see her face again, even if it was just a photo. I sent her a friend request and wrote a little something more. She immediately blocked me, I couldn't understand why she wasn't impressed with all my true stories. I guess they're just unbelievable. I couldn't blame her, I did come on pretty strong, I just couldn't help it. As time went by I had relapsed and kind of gave up her for over a year, but I still felt really committed to her. Like she was the one, the only one possible, she just doesn't know it yet. I was super surprised to learn Donald Trump was running for President, to me it was a sign that my dream was still alive because I had mentioned him before in a previous letter. I voted for him because I needed him. That maybe then Kiyoko would believe in me as I believed in her.

I think she has a lot of her own issues, dont we all. I think she was doing what we alcoholics call a 'geographic', thats where you you move to a new place in order to escape a ghost or problem in your life but you cant escape from yourself. I think she's self conscious as women usually are. I found out she moved to Oregon with her boyfriend whom she met our neighborhood of Costa Mesa. I was pissed because he was associated with some some friends of mine. Who knows how long they were going out for. I think she could have at least told me that before I wasted years of my life trying to convince her we are in love. Although it wasn't a waste because I learned so much about myself and things to come. However, how could I ever love again? How can I tell another girl what I had already promised her? Like how do you use the same pick up line twice? I'm not that sleazy, I was really losing my religion. And to top it off, here comes the kick in balls, the guy she left with goes by the name of, 'The Lost Prophet'. Of all the people. You see I got this thing about the devil, and false prophets and such, it's a long story. I started to regret ever moving away from Costa Mesa, it's just that it was the longest bus ride all the way to Brea, where I work. Fullerton was much more convenient. I had quit my job then, I quit just about everything and wound up in Buena Park again. I decided I'd be a Christian and I'd be Charles, no more and less. Then, as if I could ever escape this destiny, another Revelation occured to me. Oh God is good. Prayers go up and blessings come down.

I had this Peter Gabriel song in my head. "thousand churches in her eyes." My roommate brought home a Denzel Washington movie, 'Flight'. At the very end of the movie, he's asked, "Who are you?" Instantly it hit me like a ton of bricks. I'm Gabriel, the messenger. The Son of Man, we are one in the same. And we're in love with a boar named Maria. We go way back, if you know your nativity story. This makes perfect sense. So all is well that that ends well. Life goes on and on and on. Currently I'm trying to get Joseph to take one for the team again, the Capulet family can be a bit challenging but I enjoy a good challenge.

As for Kiyoko, I use to think about her all the time, but I hardly think about her anymore because I found the real Mc Coy.

By, Charlie Reimann 7-28-2018

[newssplashy]

If I can push myself to my physical limit a couple of times a week and still have the energy to crawl around with my daughter, then I'm satisfied.

I'm not an elite athlete. I'm just a guy on the precipice of middle age who enjoys running, biking, soccer, and tennis.

If I can push myself to my physical limit a couple of times a week and still have the energy to crawl around with my daughter, then I'm satisfied.

That makes me a useful filter. The pros have unlimited budgets and few demands on their waking hours beyond making themselves fitter.

If you want to spend thousands -or tens of thousands - to sleep in an oxygen pod wearing infrared pajamas, then knock yourself out.

But chances are you care only about things that work, are safe, and fit your schedule and budget. So trust the guy with a day job, a bad back, and a new baby. Here's what I learned in two years of reporting for my book Play On.

Periodize your regimen

The importance of periodizing and the risks of not doing so have been drilled into my head by the likes of soccer coach Raymond Verheijen and exercise scientist Trent Stellingwerff, Ph.D.

For an elite athlete, periodizing can mean creating a structured program of buildup and tapering that yields peak fitness at a precise time.

For me, it's more about the principles: ramping up training gradually, preparing my body for specific demands, and avoiding fatigue. If you invite me to play soccer and I haven't been keeping in soccer shape, or if I'm nursing an injury I could play through, I say no. Benching yourself sucks, but it doesn't suck as much as missing an entire season because you got hurt.

Emphasize recovery

Elite lifters end their workouts differently than the rest of us do. Strength coaches talk about loading and unloading--that is, the former should always be followed by the latter. I now think in those terms. "Unloading" for nonlifters can mean yoga, foam-rolling, ice tubbing, running in water, or meditating.

It encompasses both recovery and range-of-motion work that prevents the sorts of movement limitations and compensations that can build up over time and lead to injuries.

I used to consider happy hour a valid cooldown routine. Now I'm a fanatic about stretching and self-massage and have a closet full of straps, bands, foam rollers, and lacrosse balls to show for it. Committing to this is tough if your schedule is packed, which could tempt you to extend your workout and skip the stretching. That's a bad tradeoff.

THERE'S NOTHING LIKE TRYING SOMETHING NEW AND SUCKING AT IT, THEN SUCKING A LITTLE LESS EVERY DAY.

Go hard and easy

 A percentage of your workouts should be high intensity, and the balance - say, 80 percent - should be performed at very low intensity. Again, I don't stick to any formal program of polarization, but I try to avoid what Stellingwerff says is the most common mistake athletes make: going too hard on easy days and then not being able to go as hard as you want the next time out.

Instead, I make my hard workouts both shorter and more intense than I used to. Elite older athletes stay competitive by being more deliberate in their training, focusing their limited time honing specific skills, and correcting their fitness weaknesses. For me, this often means taking two minutes before I start to write up a plan on a sticky note. A little intentionality goes a long way.

Eat for muscle

Much of the nutrition "science" peddled to athletes is bunk. If you're eating a healthy diet--lots of different fruits and vegetables, proteins, and whole grains, not too much sugar or processed stuff--you're probably fine. But if you want to avoid losing muscle as you age, it's worth making a couple of tweaks. I've increased the protein in my diet as well as the number of times I consume it during the day, following the advice of triathlete and nutrition scientist Asker Jeukendrup, Ph.D. A side benefit: Adding protein to anything you eat effectively lowers its glycemic index, says Chris Jordan, M.S., C.S.C.S., director of exercise physiology for the Johnson & Johnson Human Performance Institute.

So if I want to have an oatmeal chocolate chip cookie without feeling a sugar crash, I'll put a smear of almond butter on it. I also try to consume 3 to 5 milligrams of creatine powder a day, usually in a smoothie or a glass of milk, just before or after a workout. It's had a noticeable effect on my ability to build and maintain muscle.

Sweat the small stuff

For athletes with a history of injury or physical limitations (that's all of us, eventually), the key to optimal fitness is separating desirable training stresses from undesirable ones. If you have access to an AlterG anti-gravity treadmill or Kaatsu bands, great. If you don't, there are still plenty of ways to embrace this concept.

Instead of adding weight to an exercise, I'll incorporate a balance element, like doing pushups with my hands on medicine balls, or add a second force vector, like having a resistance band around my knees during squats. Focusing on smaller, neglected muscle groups is not a recipe for getting huge, but it's great for developing functional strength and avoiding injury.

Learn new skills

 Challenging your body in the same ways day after day for decades is an efficient way to chew up your body. Challenging it in different ways is the perfect cure. I marvel at elite athletes and, like most regular guys, I envy what they're able to do. But they should envy us too.

There's nothing like trying something new and sucking at it, and then sucking a little less every day. Science hasn't yet made it possible for us to get younger. This quest -getting fitter, faster, and better at what we each love - is the closest thing we have to a fountain of youth.

If you're looking for a new challenge to get in the best shape of your life after 40, check out Muscle After 40, the latest 12-week workout program from Men's Health.

 Run with no pain

This one's not for everyone. Nowadays I see a lot of older runners in "maximalist" shoes made by Hoka One One or Altra, with soles as thick as A Game of Thrones paperback, and not caring whether they're landing on their heels or toes.

But after wading through the conflicting research and talking to biomechanists, I'm convinced: There are benefits to forgoing a little cushioning and learning to strike the ground with your midfoot or forefoot rather than your heel. Your legs are springs--the stiffer the spring, the more efficiently the forces you put into the ground return to your body, propelling you forward.

WARNING: If you feel strongly about the need to change your footstrike, find a coach who can work with you on it. Recent research suggests that the most energy-efficient running style for most people is the one that comes naturally to them. Your problem may be more stride than strike, though, and biomechanist Jay Dicharry, M.P.T., readily concedes this.

"The vast majority of runners actually overstride," he says. By focusing on shortening your stride, you may ultimately change your footstrike pattern. This leads to less of a "pulling" and more of a "pushing" running pattern, resulting in less stress on (and potential damage to) your joints. Slower times in exchange for less pounding on my spine is a tradeoff I'm happy to make.

via NewsSplashy - Latest Nigerian News Online,World Newspaper

#IFTTT #NewsSplashy - Latest Nigerian News Online #World Newspaper

[oovitus]

Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face.

Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you.

++++

Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s, and 50s? Chalk it up to increased stress, increased responsibilities, and decreased time and energy.

We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.

After helping tens of thousands of men with Precision Nutrition Coaching, we’ve seen it all—and we know there’s a solution.

You can take control of your own health and fitness. You can reverse the downward spiral of stress, and start building a healthy body you can be proud of.

And you can do it all in an hour or two per week.

Seriously.

In this article, you’ll learn:

the two biggest fitness-related problems that hold men back from getting and staying in shape, and

how to overcome these obstacles to get the body — and life — you want.

Before we get into it though, I wanted to let you know that we’re soon opening spots in Precision Nutrition Coaching.

You see, twice a year we work with small groups of men and women interested in looking and feeling better. Over the course of 12 months we help them get into the best shape of their lives… and stay that way for good.

Just so you know, we’ve tested the Precision Nutrition Coaching method with over 100,000 clients in the past 15 years. Plus, several peer-reviewed research papers have documented the safety and effectiveness of our approach.

For a sneak peek at the amazing things we’ve helped them accomplish, check out this short video:

Meet some of the people whose bodies — and lives — have been changed by Precision Nutrition Coaching.

  Want to learn even more? Join the Presale List Today.

  During the Precision Nutrition Coaching program we’ll guide you through important, permanent improvements in your eating, exercise, body, and health.

The results?

You’ll lose the weight (and body fat) you haven’t been able to shed for years. You’ll build physical strength and gain confidence. And you’ll end up feeling like the healthiest, strongest, fittest version of yourself.

Want to start making progress today? Here’s how to overcome two of the biggest obstacles standing in your way.

Problem #1: Your life is busier than it’s ever been.

Some interesting things start to happen as we exit our 20s and enter our 30s, 40s, and 50s:

We tend to get less sleep and wake up tired and sore.

Our sex hormones peak… and then start their slow decline.

Our crackling ankles, knees, and wrists remind us that we’re getting older.

We tend to snack and overeat more often, especially in the evenings.

We do less binge drinking, but more consistent drinking. Polishing off a bottle of wine or drinking a few beers each night becomes an ordinary routine.

Of course it’s not all negative. Lots of positive things start happening too:

If we’re lucky, we get a good career that’s challenging and rewarding.

We make more money than when we were younger.

We develop long-lasting relationships with people we love.

We start building and nurturing a family.

We become (presumably) smarter and more experienced.

While every guy’s life experience is different, there are a few things that remain consistent no matter who you are. For most guys, getting older usually means:

increased responsibilities at home

increased stress from work

less time to take care of themselves

This is how we end up with a gym membership we rarely use, a healthy cookbook we rarely open, and a body we’re not particularly proud of.

Sure, we want to drop some fat and look more muscular and fit… but we just don’t have the time or energy. Someday, we tell ourselves, we’re finally going to get our ass in gear.

The only problem? “Someday” keeps getting postponed.

According to our research, lots of guys are so stressed out with work and family obligations, that they don’t feel like they have the time or energy to “really commit” to a nutrition or exercise plan.

But what if you didn’t have to dedicate a huge portion of your life to getting in shape?

What most guys do when they feel busy and stressed:

Let their busy schedule overtake their health.

Set huge fitness goals they don’t have a miracle of hitting.

Continue to add body fat and beat themselves up for not making a change.

What you can do to be successful:

Embrace exercise minimalism.

Identify the biggest gap in your nutrition and work on fixing it (while ignoring everything else).

Embrace exercise minimalism.

You don’t have to spend hours in the gym to get in better shape.

That’s why in Precision Nutrition Coaching, we give our clients four workout options:

Full workout

At-home workout (minimal equipment)

Quick workout (don’t have much time)

Do your own workout

We also give them the ability to modify their workouts, with more difficult or less difficult exercises, depending on how they’re feeling that day. That way they’re always doing something rather than nothing. (Because let’s face it: the gym is the first thing to go when we get busy and stressed at work.)

So how do you embrace exercise minimalism on your own?

If you’re looking for something to try this week, here’s a plan I wrote for a good friend of mine who was struggling to find time to exercise. It’s a simple, strategic way for busy guys to get their weekly exercise in without stressing out about missing the gym.

And the whole thing takes less than an hour per week.

Day 1 Day 2 Day 3 Day 4 15 minutes 6 minutes 15 minutes 15 minutes Pushups x 10 reps 2 minute walk Pushups x 10 reps Pedal 3 miles on an Airdyne / other exercise bike Inverted rows x 10 reps 15 second sprint on the treadmill at 8 mph & 10% incline Reverse crunches x 10 reps Maintain steady breathing through your nose Kettlebell swings x 10 reps Rest 15 seconds (straddling treadmill) Goblet squats with dumbbell x 10 reps Rest 1 minute Repeat 5x Rest 1 minute Repeat 5x 2 minute walk Repeat 5x

To make continual progress, it’s important to do one thing to make each workout more challenging every time you do it.

For strength workouts, this means doing additional repetitions or reducing the rest time between rounds. For the sprinting workout, this means increasing the incline, the speed, or the number of repeated sprints. And for the 3-mile bike ride you can try to do it faster than the time before, or you can go a little longer (like 3.1 miles).

It doesn’t matter what you choose, as long as you do one thing more than the last time.

Identify the biggest gap in your nutrition and work on fixing it.

According to our research, most guys we’ve polled know how important nutrition is for looking and feeling better. And they know they need to follow some sort of nutrition plan. However, they don’t know where to start. (Or they start a new diet and try to change everything at once, which usually fails).

Instead of trying to change everything about the way you eat right now—which will just add to your stress levels—we encourage you to follow the advice we give to our clients:

Pick one thing about the way you eat—the thing you think will make the biggest improvement to your nutrition—and focus on it exclusively for a couple of weeks.

Once you’ve been consistent for 14-21 days, then you can pick another thing to try. The goal is to practice simple, strategic actions that build over time.

So how do you know what thing to pick? Easy. Just ask yourself this question:

“What’s the one thing I could do right now to feel better about my nutrition?”

Chances are you have a good idea on what you need to do. Here’s a short list of what some of our clients have focused on:

Goal: Drink less beer. Action: Instead of drinking two beers every night, have one beer.

Goal: Eat less junk food / fast food. Action: Instead of stopping in for a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken on it.

Goal: Reduce carbohydrates. Action: Instead of ordering fries at dinner, get a salad. Instead of having a breakfast sandwich, order scrambled eggs.

The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.

If you need help deciding what that is—or if you just want to follow a proven nutrition plan—well, that’s what we do best. A good first step would be to learn more about Precision Nutrition Coaching.

Problem #2: You know what to do… but you’re just not consistent.

This is the motherlode of all problems. According to our research, roughly 65 percent of guys (and likely a lot more) report that they struggle with staying consistent.

And it’s not like they’re complete exercise beginners. Here’s what most guys have tried before getting results with us:

P90X, Insanity, and other workout DVDs

CrossFit and other group workouts

Fitbit, Apple Watch and other wearable fitness technology

Popular diets like intermittent fasting, paleo, and low-carb

Workout books and magazine articles

Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.

Why is that?

It’s because they’re surface solutions. They help solve a surface-level problem.

Don’t have a gym to train at? Now you do.

Want to track how many calories you eat? Here’s an app.

Want to know how many steps you’re taking? Wear this bracelet thing.

The only problem with surface-level solutions? They only work for a little while.

They don’t account for the ups and downs of everyday life. They don’t adapt to your life. And because of that, they don’t help you stay consistent.

What most guys do when they fail to be consistent.

Pick another surface solution to follow.

What you can do to be successful:

Make yourself accountable to a program.

Make yourself accountable to a person.

Make yourself accountable to a program.

Ideally, you want a program that covers a few bases:

It’s been tested with lots of people (so you know it actually works).

It’s customizable to your lifestyle (so you can stay consistent and do it even when you’re busy).

It’s something you actually enjoy doing (who’s going to exercise if it’s not fun?).

There’s something big and positive to shoot for (a pot of gold at the end of the rainbow).

The first three are incredibly important; they’re the cornerstone of a solid exercise and nutrition program. But the fourth one—having something big and positive to shoot for—is often overlooked.

In fact, most programs do the opposite: They make you feel guilty and bad for “slacking” or for not being a paragon of health and fitness. But we don’t need any more negativity in our lives, and we’re sure you don’t either.

That’s why we give away $250,000 every year in Precision Nutrition Coaching. It’s just something extra to push for, something to look forward to, something to inspire a little internal competition.

Javier lost 60 pounds in PN Coaching; we surprised him with $25,000.

So how do you know if a certain program will help keep you accountable?

After 15+ years in the fitness industry, we’ve determined that the following four things are of the utmost importance:

You need a way to measure your progress and track it on a daily, weekly, and monthly basis.

You need to follow a structured plan, but still have room to move at your own speed when needed.

You need a daily reminder to practice whichever nutrition, exercise, or lifestyle habit you’re currently working on.

You need it to be customizable to your skill levels, goals, and how much time you have available.

That’s what helped our clients achieve results like this:

Make yourself accountable to a person.

This tip isn’t for everyone but it can often make the difference between consistently getting great results or falling off the wagon.

Personal accountability is more important than personal motivation for one simple reason: No one always feels motivated to go to the gym or make healthy eating choices.

But if we have someone who’s checking up on us to see how things are going, we’ll likely do better because a) we don’t want to disappoint the person who’s helping us and b) we don’t want to look or feel lazy.

If we’re accountable to another person, we’ll actually do the workouts and eat the food we need to look and feel great. And we’ll do it over and over again, even when the going gets tough.

That’s why the most successful guys become accountable to another person. It could be a friend or workout partner. It could be your spouse. It could be a local personal trainer or fitness expert.

Or if you want to join our next coaching program, we can help you too.

The important thing is that you make yourself accountable to somebody.

Want help becoming the healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, April 3rd, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.

You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face. appeared first on Precision Nutrition.

Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face. published first on