#1 – Drink a Protein Shake 60 Minutes Before You Go Out
You’ll be satisfied and less likely to to indulge in a mountain of tortilla chips and salsa, that’s why. When you go into a restaurant really hungry, that’s bad news.
#2 – Read a Fitness Magazine, Online Article or Newsletter Every Morning
According to Men’s Health..
“Researchers in the Netherlands say this tactic, called priming, works on a subconscious level. Most recently they found that people who were handed recipes with diet-related keywords when entering a grocery store bought fewer chips, cookies, and cakes–even if they said they hadn’t really paid much attention to the handout.”
#3 – Upper/Lower Vs Full Body
I’ve seen the BEST results with full body workouts, but sometimes you just need a change so that you stay consistent.
So if you’re on a full body workout 3 days a week, you can switch to a upper/lower split.
Like 3 days a week?
Mon – Lower Body
Wed – Upper Body
Fri – Full Body
Or if you like 4 days a week…
Mon – Lower Body
Tue – Upper Body
Thu – Lower Body
Fri – Upper Body
And of course, if you’re on a split, move to full body workouts.
#4 – Don’t Watch Reruns of “Friends”All Day
I always told my clients to enjoy a walk outside or play with their kids… just find something you enjoy. You won’t burn a ton of calories, but what it does for your mindset is what’s beautiful about this. You’ll find making better choices MUCH easier.
#5 – Donate to a Charity You DESPISE
Here’s the deal. Claim to the world (use facebook, twitter, email, forum… whatever) your monthly goal.
For example. You promise to do the following in the next 30 days:
12 workouts
4 reward meals only
If you miss the mark, you donate money to a charity you despise.
Make it enough that makes it sting… like $100.
#6 – Eat Until You’re Stuffed… Wait….
I enjoy being full. It’s so rare for me that when it happens, I like to celebrate. Sometimes I punch a wall in victory. Sometimes, I dance naked in my living room.
But if ate until I was stuffed every time, I’d be back to my old self within a week. Wanna see something special? Watch me on Thanksgiving.
So, eat until you’re satisfied, not stuffed. Of course, if it’s a reward meal, that’s different
#7 – Swap for Singles
If you’re squatting, good for you. Now switch those out for split
Why?
DB Split Squats are one of the most under-rated exercises ever. You’ll crush your quads, glutes and hamstrings even more. Plus, you’ll improve your grip strength and improve any imbalances.
Do this with the Incline DB Chest Press (work one side at a time with the other hand on your abs. You will SMOKE your core if you do a rep range of 6 to 8 per side).
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