What is your fitness goal? How do you achieve them

Think of your main fitness goal. Maybe it's hitting a new PR in a certain lift, losing 10 pounds of fat, doing more pull-ups, or improving your conditioning. Doesn't matter, just name your goal and write it down.

Now, jot down a list of things that'll help you reach that goal.

But here's the catch: These must be small behaviors that you'll do daily, little steps toward the big goal. Maybe it's eat more vegetables, drink more water, practice the pull-up before every workout, or a certain mobility drill daily.

Ideally, these should be things that you know you need to do, but for whatever reason haven't actually incorporated into your daily routine yet.

Now, let's begin the journey towards mastering these good habits.

In 2010, I got done pledging a fraternity and I came out at 140lbs.  I couldn't do a push up, sit up, and a lot of other body weight exercises. As a result, I got released from the track team due to poor academic and athletic performance.  

So I made a goal to myself that..

 1) I will graduate from College no matter the cost (finish what you started)

2) I will run faster as a Professional Sprinter than I ever done in college (long term goal is to run sub 10 in the 100 meters)

3) Last but not least, I have to be at a level of shape above and beyond than I've ever been before. 

Result: Year after year after year, I keep getting in new levels of shape that allowed me to perform certain athletic abilities that you only see on TV. Like in 2012, I ran a 4.22 40 yard dash. It was the little things that matter that I turned into a habit and as well as a priority. Such as foam rolling before I go to bed and drinking a relevant amount of water a day (close to a gallon). And of course I graduated as a fifth year senior and continued on to Grad School (which was a brief moment). 

So in 2010, I was 140lbs, now in the year 2015. I am 180lbs with 3 percent body fat at the best shape of my life. When it comes to goals, no matter what category it is. You first have to ask yourself, how much does this goal mean to me and what am I willing to put myself through in order to achieve it. You have to then, respect your goal by dedicating your mind, body, and soul towards it. This requires you to identify what may or is holding you back that may prevent you to achieving your goals. Process of elimination of getting away from distractions is simply knowing how to say no, point blank period. 

I always say that Rome wasn't built in a day, Mt. Everest wasnt climbed in one night. So that being said, you have to developed small checkpoints and steps that leads to your manifest goal (which is the long term and last point of your goal). It's a marathon not a sprint ladies and gentlemen. If I can do it, you can do it. 

Metalgear .. over and out

How to improve in life goals (Part 3)

Successful people set goals. They write them down and commit to reaching them. But having a big goal can be overwhelming at times. The finish line can seem very far away, even unreachable. Successful people learn to break down the process into smaller steps and making them into habits – little things they can do every day that get them closer to reaching that goal. The problem? Most people never attain their goal because they never establish those little habits. Why? Well, often it's because those behaviors seem too easy.

How to improve in life goals (Part two)

Another way to improve in your life goals is persevering through Disappointment and Pain. This is often the best way, but I hope you never have to use this method. In reality, it comes into the play of life naturally but it's more so "how do you respond". This would be that horrible life altering moment when you literally can't do anything except change your habits, your lifestyle, or your location. Pain is a wonderful lever, it is a gift from God depending how you view it. An example would be a persistent pain in your chest that's either a heart attack or a case of mistaken vampire identity. Most likely you'd start eating better or exercising. Likewise, losing the big meet, getting divorced, or some kind of public humiliation seems to be a wonderful way to get people motivated to take on change. The trouble is, most people simply have it too good. They don't experience pain often enough to force any kind of a change in behavior.

How to improve in life goals

Big life improvements start with simple changes practiced daily. The best way to learn good habits is to give yourself daily tasks so easy that it's unthinkable that you can't succeed. Examples of small daily tasks include eating one more vegetable a day, drinking a good amount of water upon waking, or doing one mobility movement a day. If you can't do 25 pull-ups or deadlift twice your body weight, simply commit to practicing those movements until you can. Don't establish a deadline for these goals. Just let a few people know about it.

Nutrient Partitioning

What you eat will either be used by muscle or stored as fat. This process is called nutrient partitioning. If your body partitions nutrients well, they'll go to muscle. If it doesn't, count on gaining 2 to 3 pounds of fat for every pound of muscle you try to build. If you're a good nutrient partitioner, almost every calorie burned comes from stored body fat and not muscle. If you're not a good nutrient partitioner, you could lose a pound of muscle for every few pounds of fat you lose. The good news is, you can acquire the ability to partition nutrients effectively by using a few simple strategies.

Is there one good method for schemes of sets/reputations?

There's no one best set/rep scheme for every goal, but there are plenty of great plans to choose from, all time-tested and proven to work. Heavy, low rep work like 10 x 1, 5 x 2, and ramping up to a 2 or 3RM work great for pure strength gains. "Waves" and "ratchet loading" are also effective methods. For gaining size and strength, the classic 5 x 5 stands tall, but working with 2 to 6 reps and using techniques like clusters and contrast sets also work. For pure muscle gain, use volume in a moderate rep range and shorten the rest periods. 4x8, 6x6, and 10/8/6/20 have been around forever and continue to pack on muscle. I personally like to go over 12 reps with medium weight for endurance purposes in a lot of my exercises, both in the gym and in the track.

How to boost Testosterone eating certain foods

Low-calorie diets, like those athletes use to make weight, can lower testosterone levels. Environmental pollutants, like direct or indirect cigarette smoke, can also play havoc with your testosterone. Studies have shown that minor nutritional interventions can boost testosterone levels in as little as 4 weeks. Make sure your diet is rich in garlic, magnesium, Vitamin K2, and zinc by supplementing or eating things like organ meats, shellfish, and leafy vegetables.