- "If a caveman couldn't eat it, you shouldn't!"
- Do complex, multi - joint exercises when in the gym
- Keep your workouts to 45 minutes or less
- Shop at markets for organic, non-processed foods
- Get at least 7 hours of sleep
- Supplement with branch chain amino acids
- Get your drinking water from health food stores or outdoor springs
- Take your off/recovery days as serious as you take your training; stretching, foam rolling & mobility
- Train in your socks or invest in a pair of minimalist shoes
- Schedule an active muscle release session at least once a month....you'll thank me later
- Do not under estimate the power of water.....drink at least half your bodyweight in ounces per day
- Never forget to warm up....get a sweat going before you train, wear pants & long sleeve shirts until you're ready to roll
- Include a vegetable & fruit at every meal
- Maximize your results, have a post workout protein shake waiting on hand
- Listen to 50 Cent while training...nuff said
- Read the book Starting Strength - Basic Barbell Training by Mark Rippetoe
- When training arms use thick bars or attach fat gripz to regular sized handles
- If you're someone who works at the crack of dawn, don't skip breakfast, have a liquid meal; protein smoothie
- Cook with coconut or olive oil
- When using body care products; shampoo, soaps, lotions...pick ones that do not contain parabens
- In order to build muscle fast, try the legendary 20 rep squat routine
- When trying to eat clean, schedule a "cheat day" 1-2 days a week
- Keep your water in glass, stainless steel or BPA free plastic bottles
- Dairy, wheat, soy & legumes are pro - inflammatory foods, keep them to a minimum
- Keep a training journal and track your progress
Stay tuned for part 2!
- Brig Van Etten CSCS -
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