2015 is here, and in case you haven’t noticed, time is flying by and we’re not getting any younger.
This year, it’s time to get serious about self-improvement, so we’re providing you with ten “New Year’s Resolutions”.
This list is mostly meant for men who are into fitness, but women can partake too. But the honest truth is that we are not the same; we have different goals and different strategies, and this is primarily written with men in mind.
Improvement is forever: think the long game
As you’re surely aware, true self improvement doesn’t begin and end with a calendar year or month. It goes on forever – so think about the long game here.
So if you want, you can consider these ten life lessons you can live by.
You will build muscle
It doesn’t matter whether you’re a man or woman or you’re trying to gain or lose weight. Regardless of what you do, you want to end this month and this year with more muscle tissue than you started.
Who loves weak muscles?
For men, think about this one “quote” that’s scribbled on the wall of my gym:
“I LOVE a man with weak muscles
— Said NO WOMAN EVER.”
That basically sums it up.
What about dieters?
But even if you’re in weight loss mode, the best way to begin burning lots of fat is to perform resistance training, which will ultimately build muscle. When you do that, you’ll need to lose less weight, because being muscular is heavier yet more attractive.
In fact, I would argue that being fat and muscular is more attractive than being skinny with no muscle at all.
The point is, get in the gym and lift. Lift long, lift heavy, lift smart.
Women, are you still focused only on weight loss?
For women, who still care mostly about “losing weight”, realize this: while being skinny is better than being fat and will make you look good with clothes on, being “skinny fat” is still unattractive when you’re naked. Brutal but simple truth.
The solution is simple: lift. Up the protein intake. Do squats and deadlifts. Get some curvature on your thighs and butt, and you’ll enter a whole new world of hotness and respect for yourself.
After all, it’s not about weight – it’s about body composition – your muscle to fat ratio. So build the muscle up.
You will hold yourself accountable – literally
In order to achieve our goals, it’s time we started measuring our inputs. After all, you can’t manage what you can’t measure.
So this year, let’s get serious about a few things:
Weigh your food
Food scales are cheap, and hugely important. How do you really know that chicken breast you’re eating is 45g of protein worth? Unless you have a food scale and a nice fitness app, you really don’t.
Weigh your self and measure bodyfat
Once again, you need to measure in order to manage. Nobody likes measuring their weight and body fat, and that’s why you should do it. These are the things that the fittest people do.
Now, if you’re not seeing the results you want, you can make changes to your diet and exercise plan.
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Meanwhile, if you’re not logging your lifts and cardio sessions, it’s time to start. The goal is that you’re lifting slightly more at the end of the month than you are at the beginning. By the end of the year, that will translate to serious gains.
Perform your rehab
For those of us coming off of injury, it’s time to get serious about really recovering. Enough of this on-and-off nonsense.
Get the stretches done, do the light rehab with bands and 5lb weights… whatever it takes. Get back on track to making gains.
Monitor your finances and set a budget
Accountability is not just for fitness. It’s time to get finances under control.
Are you spending less than you’re making? You should be. If not, then it’s time to either make more or spend less – being in debt is stressful and will ruin your health. Make a plan and get out of it, slowly but surely. Think about the long game here.
You will begin one non-fitness side project
Our bodies are an incredible project – and the most important one – but most of us need to build something external as well.
It could be something as simple as doing some carpentry in the garage. Or perhaps you’ve always wanted to take up writing – go and start a blog.
If you want to start your own business, there’s no better time than now. Consider this quote:
“The best time to plant a tree is twenty years ago. The second-best time is right now.”
Are you a producer, or are you a consumer?
In this world, you’ll see that there are really two types of people: producers and consumers. Take a look at all of your heroes and your inspirations. Chances are, they’re producers. They built something you love.
Join them and build something. Nobody’s saying that you need to build the next Google – you just need to build something – preferably with your hands and your brain.
Now comes the serious part:
You will stay focused and in control
It’s called emotional stoicism.
Real men do not get noticeably angry. They do not get emotional or overly reactive. Hell, they don’t even need to yell.
Real men stay in control, solve problems, and move on to the next big thing like they’ve done it a thousand times before.
Anger is unattractive
You need to get over being angry, no matter what it’s about – anger and overreaction is simply counterproductive to building a better self. (And if your anger is about a girl, let me tell you, there are at least 10,000 more just like her).
Being a man is all about comfortably being in control, and to do that, you need to be fit, confident, smart, mentally strong — and have a plan. You also need to remove negative people from your daily life who are potentially undermining these traits.
You are the rock: time to start acting like it. Men are not to lean on other people. Other people are to lean on you.
Stay focused, keep your eyes on the prize, and stay in control of your own life. Not like a control freak, but like a man who’s on top of his game. And things will quickly get better.
You will not be a pushover.
Set boundaries with everyone, including yourself. Chances are, you are your own worst enemy the majority of the time anyway!
You are no longer allowed to convince yourself that you’re allowed to miss a gym session. You are no longer allowed to cave in to that bag of chips. Because you are to assert yourself and your dominance over life and everything that comes in your path.
After you’ve realized how easy it is to control your own thoughts, it’s time to set the boundaries for everyone else.
If you’re being asked to do something that’s seriously not within your best long-term interests, then push back. If you’re being used by someone and aren’t receiving anything in return, it’s time to walk and delete them from your life.
2015 will be the year you stopped being a pushover, and you’ll recognize it as the true turning point.
You will do everything you can to strive for the top 20%
Men are not born. They are created.
Perhaps you’ve heard of the pareto principle, or the “80/20” rule. This is the principle that 80% of the effects come from 20% of the causes.
For instance, 80% of the money is made by 20% of the people.
Or, an example that might hit closer to home: 20% of the guys get 80% of the girls.
We are competing
Don’t believe anyone who says that you’re not competing with others: fact is, you are. Competition is everywhere, and it is good.
This doesn’t mean you can’t be friends with tons of people – you should be – but at the end of the day, we have always been compared amongst our peers and always will be.
Slackers make achieving the top easy
The good news is that you don’t need to be the best. You just need to be in the top 10-20%, which is feasible with simple hard work over the long haul.
You’ll see how easy it becomes over time, simply because 80% of people seriously aren’t willing to work hard on their bodies nor their minds, and if you do, you will eventually reap the rewards. But it does involve putting the video game controller down.
You will fix your posture and keep it strong
We spend so much time working out to look great, so why do we present ourselves like steaming piles of goo?
Straighten your back, get your chest out, your head up, shoulders back a bit, and look powerful. Smile.
If you sit and stand like a superhero, you will eventually start acting like one, and others will begin treating you like one.
You will dress well (when appropriate)
Still wearing the same clothes from ten years ago? In the gym with the bro’s, that’s fine. But when you’re out in public, consider how others will see you.
I’ve found that simply wearing a pair of nice slacks and a properly-fitting (snug but not too tight) button-down shirt changes the way people approach and treat a man. It turns out that professional shoes/boots do get noticed.
So when it’s time to go out, bust out a few men’s magazines and find something that suits your personality and fits you well. Don’t let something as simple as clothing and hygiene hold you back.
You will put the phone down, put the video games away, drop the social media, and get yourself out there
All of this self improvement will do you zero good if you don’t put it to use. If you’re playing endless hours of video games – even after a great lifting session – you are still over-consuming.
Get out there and interact with the real world. This is what humans are meant to do.
Force yourself into awkward situations. Smile and say hi. Make eye contact. Notice how people respond, make friends, and find like-minded individuals. You’ll find that you have nothing to be afraid of.
Take a social media sabbatical
Meanwhile, drop the social media. Is it really doing you any good, or is it just filled with validation-seeking individuals, negativity, and bad news? If anything, pair it down to those who inspire you in life.
You will limit alcohol and drug abuse
Because if you follow the above nine steps, you won’t need them.
Who needs liquid courage when you have the real deal?
Following even a fraction of these each and every day for the year, and you’ll notice that you’re in a far better situation than you were when you started.
Too much? Too hard? Too bad.
At some point, you’ll have to realize that men are made, not born – and respect is earned, not given.
Find me one well-respected man who didn’t work his balls off to get there. We can’t just show up, be pretty, and have things handed to us. As men, we need to train, prepare, and fight to get ours.
Welcome to life on hard mode.
Now let’s get after it. Grab your free sample of Nitramine below. You’ve earned it.