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10 Things I Wish I Knew Before I Got Fit

3 years ago, I thought I knew it all when it came to health, fitness, and nutrition.

I was sold on the idea of low-carb and low-calorie diets, thought cardio was the answer to my fat loss prayers and tried every single extreme trick in the book.

Well, through trial and (a lot of!) error, I realized that these weren’t the way to achieve my goals.

And through my own journey, and working with others, I found out the truth and put together the 10 things I wish I knew before I got fit.

Check out the video or read on to find out what lies, myths and misconceptions I fell prey to, so you can avoid making the same mistakes.

1. Muscle Burns Fat

Back in the day when I was 180 pounds and 24 + % body fat, I didn’t realize the importance of muscle.

I thought muscle was only for bodybuilders, and that if you wanted to get lean and drop pounds, you had to do cardio, cardio, cardio. All day, every day.

What a mistake that was.

I started weight training, built some lean muscle and the fat just fell off me.

Muscle increases your metabolic rate, meaning you burn more calories 24/7 –even while you’re sleeping!

2. Carbs Don’t Make You Fat

Good quality carbs are essential if you’re training hard and want to build a fit, strong, ripped physique.

It’s refined carbs –your white bread, your soda, and your candy –that make you fat.

You never have to completely cut your carbs –you simply have to pick the right types of carbs and cycle them.

⚡ Related: Learn the Difference Between Good and Bad Carbs

3. The More Water the Better 

This is so simple to do but so effective.

My general rule of thumb is ½ oz of water per pound of bodyweight, but more is better.

⚡ Related: Learn How Much Water Your Body Needs Daily

4. Metabolism Adapts

If you eat more, you burn more.

If you eat less, you burn less.

That’s because your metabolism adapts to what you give it, and is the reason why ultra-low calorie diets end up failing every time.

Your body has nothing to use for energy, and so tries to store everything that you eat, meaning your fat loss plateaus and becomes stagnate.

5. Cardio Isn’t the Most Effective Exercise for Fat Loss

Are you still pounding away on the treadmill for hours and hours in an effort to lose stubborn fat?

Are you making steady state cardio the mainstay of your routine?

I can guarantee that this is one of the reasons why you’re not making progress and getting the results you want.

Everybody (regardless of age, experience, and ability) is better served to make weight training or HIIT the focus of their program when it comes to getting lean, fit, and healthy.

⚡ Related: Learn if HIIT Cardio is Right For You

6. Weight Training is Essential

Strength training is so incredibly underrated when it comes to changing your body.

Weight training absolutely has to be the foundation of your workouts. You don’t have to do bodybuilding-style workouts, but you should be striving to get stronger, be that with free-weights, incorporating weights and bodyweight moves into your HIIT workouts, or even with machines.

A good analogy of this is a sprinter vs. a marathon runner.

The sprinter does virtually no steady state work, and focuses on power, yet is jacked, ripped and lean.

The marathon runner only does cardio, and is skinny, weak and still, has some stubborn fat.

7. Fats Don’t Make You Fat

While the name might imply the opposite, fat isn’t the enemy.

Low-fat foods are actually a huge roadblock to your success, as they’re highly processed, contain nasty ingredients your body doesn’t like, and can seriously wreck your results.

Stick with natural fats like avocados, almonds and olive oil.

⚡ Related: Learn the Difference Between Good vs Bad Fat

8. Consistency is Key

Don’t try to go all out, straight from the start.

Just pick a goal you can easily achieve, and stick with it from day one.

Even if that means you only commit to two 15-minute workouts each week, you’re far better off doing that, and making it a habit, then declaring you’re going to do an hour every day, then completely falling off the wagon by the start of your second week.

9. Goals 

“A goal without a date is merely a wish.”

People never achieve anything without set, time-defined goals –so start making them.

Like point #8, making it attainable is crucial, so goals like –

  • Make sure I get all my workouts in this week
  • Avoid alcohol for the next 7 days
  • Have 4 servings of vegetables every day for the next month

⚡ Related: Learn How to Set Goals for Faster Fat Loss

Work like a charm.

Even better are 30-day goals, such as –

  • Lose 8 pounds
  • Drop an inch from my waist
  • Fit into my favorite suit again

10. Be Patient, Stay the Course and Let’s Get Fit Together

I cannot stress how important this is.

Patience is a virtue, and never more so than in fitness.

If it took you 5 years to put on excess weight, it won’t come off overnight. Sure, you can make quick progress, but try to keep the big picture in mind.

This runs into staying the course –nothing worth having comes easy, so be prepared to put the work in, enjoy the highs and ride out the lows.

And as for getting fit together?

Are you surrounding yourself with like-minded people who are also goal-driven?

Are you making fitness part of your life?

You know that I’m in your corner, cheering you on, but have you got these kinds of people around you too?

A great social support network can be the difference between failure and success. If you need extra support, head over to become an ELITE member, where you will find a community of people just like you who are there to support you, not to mention support directly from me and my team, with updated workout videos that are updated constantly, new recipes every month, complete training guides and much more!

For a more in-depth look at the 10 things I wish I knew before I got fit, check out the video –

The Simple Mind Hack To Make Anything Easier

I read.

A lot.

I love learning, I love self-development, expanding my knowledge, and above all, helping you guys.

And one of the amazing tips I picked up recently is all to do with reaching your goals. Actually, not just achieving your goals, but smashing your targets out of the park, and making them a breeze to accomplish.

I learned this trick from my buddy Tai Lopez.

It’s genius, and you will love it.

Before I reveal it, though, let me tell you what this will help you with.

In this post, you’ll learn how to …

  • Why you should set goals
  • How to use contrast bias to your advantage

The Art of Goal Setting 

Goal setting is key to your success.

Without having set, defined, determined and realistic goals, you’ll get nowhere.

So many people want to lose weight, get leaner, feel fitter and healthier, live longer, build bigger arms, or finally achieve that six-pack.

But few follow through and do it – why is that?

It’s rarely a lack of desire or even a lack of knowledge – rather it’s a lack of goal setting.

Or rather, it’s because people are scared to commit, and fail to use contrast bias.

And that’s what today’s blog is all about.

The Man on the Moon

Before we put a man on the moon, how incredibly unachievable and implausible to you thinking shooting someone off into space and having them land on another planet sounded?

It must have been pretty crazy, right?

Pre-1969, few outside of NASA truly believed we’d ever do it.

But we did.

Despite this being such a lofty ambition, it was achieved, because a few dedicated, committed and disciplined folk dared to think big.

And this is where contrast bias comes in.

How to Use Contrast Bias

How tough do you think it will be for you to lose 10 pounds?

How about to run that triathlon you’re thinking about?

Or to get your ideal beach body?

Right now, you might think it’s pretty tough, and therefore, you’re unlikely to give everything 100%.

But do me a favor, and put yourself in someone else’s shoes for a moment …

So you have 10 pounds to lose and you’re scared.

Well, what about those guys and girls on ‘The Biggest Loser?’ 

Or people who’ve got themselves from being morbidly obese and at death’s door, to slim, fit and healthy?

They had a lot more to lose than just 10 pounds, yet they did it. So what’s stopping you from shedding your excess body fat?

Let’s talk about performance for a second, too.

You might want to run a 5-mile race in, say, 45 minutes.

At the moment, if your only exercise is the odd walk or weekly yoga class, then achieving this probably feels like little more than a pipedream.

But there are people out there running 5 miles with one leg.

Heck, there are amputees and war veterans running 50 miles and completing ultra marathons with one leg.

Suddenly, your goals don’t seem quite as scary.

Think About Mr. Armstrong

Whenever you’re planning your goals, think back to Neil Armstrong.

That man on the moon gig – that was huge.

Just like losing 200 pounds for someone is huge.

Just like conquering a disability to complete an Ironman is huge.

Your goals – as important as they may be – really don’t seem all that difficult when compared to such immense physical and mental feats.

Just bear in mind, whenever you’re a little scared, a little worried and a little nervous about setting yourself a target – be that for weight loss, burning fat, or sports performance – people before you have achieved much more difficult things, and plenty more in the future will do too.

Your goals are more than doable, provided you commit to them and back yourself.

As always, I’m here in your corner as well, cheering you on every step of the way.

Plus, you can also check out our Custom Meal Plans and Custom Training Plans so we can help you achieve your goals!

If you need me, all you have to do is send me an email, or drop a comment in the video below:

How I Got Down To 8.3% Bodyfat WITHOUT Cardio

I used to do hours of cardio. The 1 hour runs. The 7-day weeks. But I never got my body fat down to 8.3% until I stopped all the cardio training.

Instead of cardio, here’s what actually worked for me:

1. SIMPLE DAILY DISCIPLINES

  • Easy To Do
  • Easy Not To Do
    • These simple disciplines compounded over time equal Positive or Negative results.

2. VERY LIMITED REST DURING YOUR WORKOUT

  • Rest for no more than 30 seconds in between sets & 45 seconds if you absolutely have to.
  • Don’t let your heart rate slow down to less than 75% of maximum target heart rate.
    • For information on how to find your target heart rate (see below).

3. DRINK ENOUGH WATER

  • Drink roughly a half ounce of water per pound of body-weight per day.
  • Do not drink huge amounts of water all in one sitting.
  • Make sure you spread this consumption out over the course of the entire day and remember if you’re eating a healthy diet as much as 20% of your total water consumption can come from the foods you eat.

⚡ Related: Learn Your Correct Daily Water Intake

4. EAT 6 TIMES PER DAY

  • Make sure to plan your meals and snacks ahead of time, otherwise, you’ll end up somewhere without options.
  • Do not under any circumstances go longer than 3 hours without eating.

5. KNOW WHAT TO EAT, HOW MUCH TO EAT, AND WHEN

  • The timing of meals and snacks is key, it’s important to understand your schedule as well as your body.
  • Under no circumstances should your biggest meal of the day be dinner, nor should you eat 2-3 hours before resting.

6. ALWAYS TRAIN WITH HIGH INTENSITY

  • The mind-muscle link is crucial, and I mean it.  Concentrate on the muscle(s) you are working every time you train.  If part of your training includes a brisk walk or jog, YOU should be thinking about your calves, quads, hamstrings, and glutes.  That’s how focused you need to be.
  • High intensity doesn’t mean high reps, it means to keep your pace up and consistent and your mind laser focused. Because this is so effective, I made HIIT MAX™, a training program based on high-intensity interval training and it is super effective!
    • Implement this and you’ll experience results like never before!

⚡ Related: Learn If HIIT Is Right For You

7. SWEAT EVERY DAMN TIME

  • You should always sweat during your workouts.  If you’re not sweating then your body isn’t changing.
  • If you don’t work up a decent sweat while training then considers it a REST DAY – Period!

8. SUPPLEMENTS 

  • The more nutrients you can get from actual and natural foods the better.  Do not be afraid to supplement if need be.  Just make sure you know what you’re putting in your body every time.
  • You cannot afford to go even one day without the proper nutrition your body requires to work and change.

9. NO CONSECUTIVE REST DAYS

  • One full day of rest is plenty unless of course you have injured yourself or are sickly.  This is especially important to follow initially as you form your exercise habits.
  • DO NOT take consecutive days off, it’s just not necessary.
    • Did you know it takes 30 solid, consistent days to form a single habit?

10. FIND SUBSTITUTES FOR DAIRY

  • There are plenty of great substitutes for dairy.  You can get your calcium from lots of different sources.
  • Do not consume dairy, it just does not do your body one bit of good.  Don’t take it from me do your own homework!
    • Almond Milk or Coconut Milk are just as tasty and are packed with calcium.

11. RESISTANCE TRAINING

  • Always train with resistance, this could mean; body-weight exercises, movements with dumbbells or resistance bands, and even some plyometrics.
  • I would stay away from machines, they are poor for your range of motion and do not offer the same benefits as other methods.

12. SET GOALS

  • Run a series of short races, it’s not supposed to be one giant marathon.  Pay close attention to your simple daily disciplines; run fast, ferociously, and with extreme focus to each new finish line (goal).
  • Do not set unrealistic goals, but do not set easily achievable goals either.  Challenge yourself ALWAYS!
    • Remember, what gets measured gets improved; time, weight, reps, waist… You catch my drift..!

⚡ Related: Learn How To Set Better Goals For Faster Fat Loss

I wish you amazing success on your journey.

Stay positive, patient and consistent. Remember, by the time you see results, most of the work will have already been done.

To Your Success ~ Michael

 

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