Guys, this post fires me up. It’s a quick hitting list that will help you make immediate positive changes in your life, and will lead to unreal gains in the gym. These are not hard to follow, so you have no excuses not to. Besides, who doesn’t want to kick ass?
Take these and use at least half of them. If you want to be a real ass kicker, live by them all.
#1 Wake Up Early — The earlier you wake up, the more you get done in the day. The more you get done, the more successful you are. Plain and simple. From my experience, not many good things happen at night anyway.
#2 Lift Heavy — Whether you just want to look good naked, or you want to compete in strongman competitions, you gotta lift heavy. Building foundational strength is the key to gaining mass, burning fat, and shattering your previous limitations in the gym.
#3 Be Confident — Look around you and pick out the most successful people in your life. I bet you 100% of them are confident. Confidence will make you not only feel good about yourself, but it will shine to anyone who is watching you. When you go out to a social setting, who attracts the most attention? The confident “successful” people do, not the wallflowers. Confidence breeds success.
#4 Embrace Failure — Failure is not a bad thing. It is an opportunity. Everyone fails. If you haven’t failed at something, you aren’t challenging yourself enough. Push your limits. If you fail, learn from it. You will come back stronger and ready to kick ass, and eventually you will succeed.
#5 Take Risks — Success doesn’t come to the timid. Ask some of the most successful people in the world how they got there, I guarantee they took a few risks along the way.
#6 Turn Weaknesses Into Strengths — Weaknesses are limitations and you never want to limit yourself. Identify where you are weak and attack it; don’t be afraid of it. If you want to get better at something, you must improve your deficiencies. I know where I’m weak and you better believe that is where I’m concentrating a lot of my time.
#7 Read Daily — Ever heard the phrase “train smarter, not harder”? Hardcore meatheads might scoff at this remark, but there is merit in it. If you train or live like an idiot, chances are you won’t be going very far. Read. Educate yourself. The smarter you are, the better prepared you will be for future challenges you may face.
#8 Lay Off the Junkfood — It’s called junkfood for a reason; it’s junk. Don’t eat it. Period.
#9 Do Deadlifts — Deadlifts are the undisputed #1 strength training exercise you can do. It works your entire body and will build mass on your posterior chain faster than anything else. If you want to get big and strong, you must do these. Get in there, grip it and rip it.
#10 Drop the Baggage — Negative people suck. I don’t care who it is, friends, family, colleagues; you can’t be exposed to negative influences. You can do your due diligence and try to make it work, but don’t be afraid to cut the cord. I’ve done it with people really close to me so I know it can be done.
#11 Set Goals — You must have daily goals and long term goals. By planning what you do each and every day, you can ensure that you are taking the right steps towards that long term goal. Success doesn’t happen by luck; have a clear vision and attack it. This goes for your gym time too; have a plan before you even set foot in the door and get it done! No more walking around aimlessly.
#12 Be Consistent — Consistency is key. Nobody ever got good at anything by half-assing it every once in a while. Habits are formed by being consistent, and the more good habits you adopt, the more likely you are to succeed. You must grind it out EVERY SINGLE DAY.
#13 Train Like A Kid — Remember back in the day when we were kids? Running, jumping, throwing stuff. We were all athletes in some capacity. It is easy to lose that over time, but that’s exactly how we should train. Move around in space, sprint, throw heavy balls. “Kid like” workouts can be fun; it breaks up the monotony and gets us back to our Primal roots.
#14 Get Outside Daily — Goes hand in hand with training like a kid. Being outside is good for the soul. So many of us are stuck inside for insane amounts of time these days. Our bodies were not made for that. Spend some time outdoors, train outside if you can, and soak up some of that vitamin D.
#15 Try New Things — Doing the same thing over and over again won’t get you anywhere in life or the gym. If you want to grow as a person, you gotta expose yourself to new experiences. Live a little! In the gym, your body adapts to the stimulus you apply to it. Once it adapts, no new growth or strength will be achieved, so you have to switch up your routines.
#16 Help Others — Doing good deeds for other people makes the world a better place. I started Primal Strength Camp to help people get stronger. It helps them and I get a kick out of it too. Helping each other out is a win/win situation.
#17 Daydream — Take a few minutes a day and just dream. Think about what you want, strategize how to get there, and visualize your final achievement. Some of my best revelations and “ah-ha” moments came from daydreaming.
#18 Stretch — “Long muscles are strong muscles”. One day when you are old and can’t bend over to tie your shoes, you will regret not maintaining adequate levels of flexibility.
#19 Get At Least 8 Hours of Sleep a Day — You grow while you sleep. 8-10 hours is the ideal, but most Americans these days only get about 6. Its unhealthy! Turn off the t.v., get off the computer, and get in bed. Sleep deprivation leads to under-performance, depression and stress. 8 hours, no excuses.
#20 Find a Training Partner — Training partners bring a sense of accountability, motivation, competition, and a visual eye to your gym sessions. Finding a good one can be hard, but if you can find one, it can make a huge difference.
#21 Crank Up the Intensity — Being intense is crucial. Focus and channel all of your energy into your workouts. I have failed at personal record setting lifts, only to crush them a few minutes later just by cranking up the intensity. Gym time = Beast mode.
#22 Do What You Want to Do — Life is too short to be stuck doing a bunch of sh*t you don’t want to do. Sound selfish? So what! Being unhappy all the time isn’t fair to you, and chances are you will be one miserable person to be around, so it really isn’t fair to those around you either. Do at least one thing per day that makes you happy.
#23 Never, Ever Give Up — Fail, fail, and fail again. Eventually you will succeed. Quitting sucks; don’t do it! You will regret it, guaranteed. No matter what you are doing, no matter how beat down you feel, no matter how far down the road success seems, never, ever give up.