And I live by these.
1) lift. at least 3X a week
2) do cardio, every day if u can. why the hell not.
3) do intervals
4) eat breakfast. no stupid excuses. if u dont have enough time it means ur lazy ass isnt getting out of bed early enough.
5) eat at least 1 good meal and 2 snacks at least an hour before a workout. u wont experience brain fog. this doesnt apply to the steady-state-cardio-zombie.
6) go for a run every now and then. dont be afraid.
7) eat every 3 hours. its really not that hard. i dont care what your stupid excuse is, its just stupid.
8) dont buy sugary s**t. it makes you fat, no matter how much testicular fortitude.
9) have enough protein options for cravings. shakes to meat.
10) i dont give a crap about the NEW DIET PLAN THAT JUST CAME OUT.
11) i also dont give a crap about the NEW TRAINING ROUTINE that just came out. also, f**k p90xdstupid.
12) do the basic strength test once a month - 15 reps of bodyweight-on-the-bar bench press, 15 proper pullups. PROPER pullups. and 15 reps of bodyweight-on-the-bar squat. if you cant, you're not strong.
13) do that old core test every 3 months. 25 reps of overhead squat, at least just the bar, sissy.
14) i've heard every excuse in the book. stop with the excuses.
15) if you have a trainer, dont be late. just dont. its way more annoying than you think.
16) learn to commit to a plan. diet or training. or life. if u cant, its just not that important to you.
17) do at least one workout of bodyweight, full body training per week.
18) dont complain about overtraining unless you've passed out, puked, or just-gotten-sick-and-sniffly after a workout during the last 3 days.
19) you forgot already, do your cardio.
20) drop the fork. unless its meat or veggies on there.
21) all you wannabe bodybuilders; that 'GAIN PHASE' you're doing is just making you a big lardass. you'll see theres no muscle after your 'cutting phase'.
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