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.

Benefits of lifting weights

Lifting weights allows you to overcome your genetic constraints. Contrary to what non-training people think, a great female glutes isn't formed by some lucky random distribution of fat, but muscle. When you lift weights, food becomes emotionally satisfying because you're eating with a purpose. There are no mental troubles that iron can't help cure. Weightlifting turns female wallflowers into empowered badasses. When you lift weights, you start to fear fewer and fewer things.

Jogging vs. Anaerobic Training

Jogging is probably the most effective form of non-surgical gender-reassignment available for men. That's an exaggeration, but not by much. The downsides of long distance running greatly outweigh the upsides, especially if you want to be muscular and strong. Fighters need endurance work, but jogging is a substandard way to build it. They do it, but only because it's a unquestioned tradition. Anaerobic training is just as good for cardiovascular health as jogging, maybe better, and it burns more calories over the course of the day.

Training smart to produce more strength

Athletes use progressive overload to get stronger with increased weight. But there's only so much progress you can make with that method. As muscles get stronger, tendon strength becomes a limiting factor. This causes you to "hit a wall" and stall out. Instead of continually adding weights to your exercise, try "milking the weight" (lowering the weight). Make the exercise harder without adding more weight. Use a fixed-weight progressive overload. Make the reps harder with slow negatives and pauses to challenge your muscles. Master that weight, then add more.

Benefits of Beta Alanine with Muscle Fatigue

Beta-alanine is the rate-limiting enzyme in the synthesis of carnosine. In other words, the amount of carnosine your body produces is directly dependent on the amount of beta-alanine available. Without sufficient beta-alanine, carnosine synthesis is limited. So why is carnosine important? Carnosine, which is composed of histidine + beta-alanine, helps buffer the acidity produced by hydrogen ion accumulation. Delaying acid production helps delay muscular fatigue allowing you to train at a higher intensity while also improvingrecovery between high-intensity exercise sets or intervals. Carnosine is naturally found in the brain, heart, kidney, stomach and skeletal muscle (type II, fast twitch muscle, the kind that is engaged in sprintingand other explosive movements).

Four Step Nutritional Advice for Athletes

The four-stage plan within "getting into a Optimal Nutritional Regime" for athletes involve taking care of the big dietary issues first (primary junk food, unnecessary sweets, and more junk food),  then narrow things down according to the athlete's needs and goals (bigger, faster, and stronger). The first step is removing the obvious junk getting in your way. "Pretend health foods" (another name will be false health foods) make fat loss harder in spite of people's health claims. Although controversial, the vast majority of people lose body fat when they remove wheat, milk and fruit juice from their diets and replace them with better choices. Choose foundational supplements that improve your workout performance and help you recover faster. Everything else is based on filling individual gaps and needs. Losing fat and fueling hardcore workouts doesn't have to involve counting calories. Keep it simple and fine-tune as needed.

Information regarding the midsection

Some trainers often advise women to avoid squats and deadlifts, saying these exercises thicken the midsection. They're wrong. Often, the cause of a athlete's blocky waist is the abuse of drugs and just simply not abiding to his or her proper nutrition. Women who have very firm glutes regularly do squats and deadlifts and it hasn't negatively impacted their aesthetics and physique through out her body. Core exercises like planks, weighted crunches, and side bends lead to far greater levels of abdominal wall activation than squats and deads. Heavy, frequent ab and oblique training can create a blocky waist or "turtle shell" abs. To fix a thick waist, you may need to reduce or stop all direct ab/oblique training.

Isometric Contractions for Muscle Growth

5-3 Countdown involves doing multiple weekly training sessions where you squeeze a muscle under load for a pre-set time, then follow the isometric hold with full range reps. Intense isometric contractions crank up EMG more than training with heavy loads. Isometrics work for muscle growth, but not if you do them at the wrong time, hold the contraction too long, or don't follow the isometric squeeze with full reps.

Women and Dieting Mistakes

TV weight loss plans and "pretend" health foods keep women in the dark about sustainable healthy eating habits. It's time they take control of their own diets. Women need to train and eat to support muscle growth. Muscle and metabolism are intimately connected. Going to extremes with carbs or dietary fat means avoiding one like the plague while over-consuming the other. Athletic women need the right kinds of both. Women often attach their identity to food choices. They need to gain perspective on food in order to gain control of their eating habits.

Carbohydrates and Lean Muscle

If you're an athlete or a lifter trying to gain muscle and get strong, then you need carbs. Fat people have poor nutrient partitioning abilities. The carbs they eat are more likely to be stored as fat. If you're relatively lean, your carb intake can be higher because leaner people have better nutrient partitioning abilities. People cling to the diets that initially gave them good results. Bad idea. Your metabolic condition changes. Lower-carb diets may be the best approach for improving body composition. Shoot for 100-125 grams per day. Serious lifters and athletes need 1-3 grams of carbs per pound.

Training abs with the hip flexors is more effective

Training abs while your hip flexors are initiated is an essence in building core strength. People have a false perception that their core is just the abs and all they need to do is contract them. That Is false, your core consist of your lower back, abs, obliques, and essentially the hips. The best ab workouts are the ones where your entire core is activated (I.e. planks .. the mother of all core workouts.)

2 sets of 50 .. uncle @nab_100 coaching me up .. abs and hip flexors feel like it wants to split open . 

@tadesouaiaia #fitness #bodybuilding #motivation #midcitypower #midcityLA #labrea #lacienega #westwood #brentwood #santamonica #musclebeach #losangeles #california #shredded #aesthetic #physique 

~ Bryan Wesley Williams

What to think about prior to working out

Before you lift, decide what your main goal is. The goal to achieve a specific look requires different lifting approach than the goal to become a better performance athlete. Those who lift in order to improve their athletic performance are most concerned with moving the weight from point A to point B the most efficiently with the most weight. Those who lift in order to look a specific way should focus on feeling the target muscles working. Moving a weight from point A to point B is secondary. The amount of weight you use, your rep speed, and your mental focus will be different based upon your main goal.

My now common nick name is "Mo Hawk Guy" or "Guy with the Mo Hawk" Photographer JeaNN YounG - @7cobras . Very Strong Shot #fitness #bodybuilding #motivation #baywatch #thebeach #musclebeach #losangeles #california #shredded #aesthetic #physique #beverlyhills #wilshire #santamonica #westwood #brentwood https://instagram.com/p/0JkuESmgbG/ from @InstaGrab (http://is.gd/pplay)

Feeling tired or raring to go? ~ Thyroid Function

Your thyroid levels can be either optimized or harmed by actions you take. The thyroid needs iodine, either from iodized salt, certain foods, or from supplements. Optimized thyroid levels promote fat loss, as well as maintenance of a lean condition. T4 metabolites can work towards reversing adverse changes to gene function associated with metabolic disorder. For women, iron deficiency is a likely cause of thyroid deficiency.

Bryan Wesley Williams ~ Professional Sprint Runner & Personal Coach

The back pose ~ bodybuild progression over 4 years

Bottom two is 2014 and 2015 .. thanks to the pull up bar and proper nutrition .. back continues to get wider and wider .. width .. lat pulls and pull ups give you wings .. not red bull

Bryan Wesley Williams ~ Pro Athlete, Coach and Bodybuild trainer

When to Carb Up

Eat for what you're about to do. Carbs fuel intense activity, so don't carb-up for bed or you may end up storing them instead of burning them. Do cardio in the morning before you've had any carbs. Tap into fat stores without eating away at muscle by having the amino acids (or protein) pre-cardio. Not all carbs work the same way. Broken down to their smallest components, fructose goes straight to the liver while glucose preferentially gets used in muscle cells. Keep tabs on fructose intake to keep it from being stored as fat.


~ Bryan Wesley Williams - Pro Athlete Track Runner