Stamina spills over to other areas.


Stamina (noun):  The ability to sustain prolonged physical or mental effort.
weight training.  8-13

Effort takes energy.  It takes conscious effort to move from place A to place B.  You make a decision to work out.  You have to set aside time in your day to do that.  The most effective way to do this is to pick a day and time that works best for you, and regularly go at that same time…that way you don’t have to “think” about it.

Pick a time that you have the most energy.  For most, it’s in the morning.  Your stomach is not too full from too much food, which weighs you down from lunch or dinner.  Most people are not starving in the morning.  If you try to go after work, you might be hungry.  That hunger may lead to your making excuses as to why you don’t want to go to the gym.  The other good thing about working out in the morning is that it sets your metabolism for the day.  Meaning, if you start off with a good habit, especially weight training, you continue to burn calories long after you have left the gym.

After you pick out your day and time, you have to get dressed.  Aside from your actual clothes, have your gym bag completely ready to go the night before.  Put your ipod/smart phone, headphones, sweat towel, gym pass, water bottle, and whatever else you will need.  The more prepared you are, the less you will make excuses in the morning as to why you can’t go.  If you need gas, get that handled the day before, too.  Ideally, you just want to get up, grab a quick snack, like Greek yogurt or an egg and maybe a little fruit, and GO!

How much time do you need?  3 hours.  If you have to leave the house at 8am, you will need to wake up at 5am, based on one hour of gym time.  This will include waking up, driving to and fro, showering, changing, getting a bite to eat, and checking your email or the daily news.

5am alarm clock.  8-13

Can’t wake up that early?  Well, I’m not gonna lie.  It is super hard if you are under 30.  To that end, maybe you have to go to the gym Saturday, Sunday, and one more day during the week.  That way you only have to wake up one day a week (before work).

If you are over 30, you can learn to wake up early.  Our bodies have circadian rhythms.  Our sleep goes in cycles.  If you can find the end of your cycle, you can wake up with ease.  If you wake in the middle of your cycle/full REM (rapid eye movement/dreaming) phase, you will be tired and cranky.  You just have to practice and learn what your cycle is.  Waking up at 6am might be an absolute terror for you.  Just keep playing with the alarm clock to find your cycle.  It might be 5:30am, it might be 5:15am, or it might be 4:45am.  You can try different times on the alarm clock by 10 to 15 minutes to find your ideal.

Now that you have made it to the gym, you have to work out.  This requires stamina, determination, and repetition.  After 28 days (in psychology, this is the time span necessary to form a habit), you forge a habit…a good habit.

28th day on calendar.  8-13

By continuing, you will see that if you have the stamina to continue working out, it will spill over to other areas of your life.  Anyone can quit.  That’s easy.  Your dedication pays off in more areas than just at the gym.  It will spill over to your work ethic.  When others quit, you will keep fine tuning and find ways to “win” at work.

Going to the gym pumps endorphins, the “feel-good” hormones into your system.  When you feel good, you act on those good feelings.  You will be more inclined to walk up to that pretty girl and start talking.  Stamina.  When you look good, you are more apt to walk with a stride in your step.  You have purpose, you have meaning, and you have CONFIDENCE.  Girls LOVE CONFIDENCE.  They need CONFIDENCE like they need air.

wanna go out.  8-13

So how long does this take?  Well, if you’re a total couch potato, about 3 months.  If you have been a ‘hit-or-miss’ gym type or have played sports, it could be in as little as 2 weeks.  The key to making this work, into turning fitness into a good habit is consistency.  Just go at the same time on the same days.  The other component, find something you like to do.  You may want to hire a personal trainer to kick start you into a fun and effective routine.

Fitness stamina builds pride, builds CONFIDENCE, makes you more effective at work (the physical actually clears your head to work more clearly), and boosts your CONFIDENCE with girls.

marines carrying tire.  8-13

I don’t know but I’ve been told.
Getting fit is very bold.
Sound off 1, 2.
Sound off 3, 4.
Sound off…1, 2, 3, 4!

Let’s go!

Comments? Questions? info@themensadvocate.com

Check out DT’s latest book, 8-28-13.  Caveman-Formula-FINAL THE CAVEMAN FORMULA, The Modern Manual for Winning with Women: http://www.amazon.com/dp/B00B0594II/?tag=dt4m-20

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Gym + YOU = Girls


Going to the gym, and more specifically, pumping iron, solves a lot of problems that benefit men in many ways. Best of all, it positively affects your interaction with women.

1. Testosterone. Testosterone is the hormone that makes you get up off your lazy ass and go get some.

a. Pumping iron definitely pumps more testosterone in your system. The higher your testosterone level the greater the urge to get the job done.

b. Another way to amp up testosterone levels is to eat red meat. The best type of meat is very lean beef. My favorite cut is Eye of Round, and when I want to indulge, Filet Mignon. Here are some nutritional facts on meat cuts: http://www.mensfitness.com/nutrition/what-to-eat/the-leanest-and-fattiest-cuts-of-steak

The worst type of meat source to eat is a hamburger, especially a fast-food hamburger.  If you are going to have a hamburger, make it yourself, use lean meat (10% fat or less), skip the bun and use a lettuce wrap, and avoid spices and sauces that are loaded with salt.  There are many no-salt seasonings on the shelf now that are great.  My favorite is Mrs. Dash.

2. Attitude. Inactivity leads to depression. Exercise dumps feel-good hormones, serotonin and endorphins, into your system. It’s our body’s natural high. If there is one thing you can change to affect your mood it’s to work out or engage in a sport.

If you feel good, you will be more apt to go over and talk to that girl.

3. Heart-Healthy. Men’s bodies were meant to be in movement.  In the Caveman days, we started out as hunters.  Men’s bodies were meant to run, lift, and execute precision and skill in getting their prey.  Today, we can go back to those same roots for maximum benefits. Running or any form of cardio is heart-healthy.  Not only is cardio good for your heart, it’s good for endurance (wink), and it’s good for vascularity.

In bodybuilding, vascularity is the condition of having many, highly visible, prominent superficial veins. The skin appears “thin” due to an extreme reduction of subcutaneous fat (usually below 10%) and low water retention (non-bloat), allowing for maximum muscle definition.

Healthy blood flow also makes your penis rock hard.  Drugs, alcohol, extra belly fat, and smoking all reduce healthy blood flow.  Abdominal fat blocks the testosterone that is normally available to you, which in turn affects sexual functioning.  Non-peak sexual performance is a huge wake-up call that your heart health suffering which could lead to clogged arteries, heart attack, stroke, or even death.

Go easy on the beer.  Limit your intake to a max of two beers a day, a couple of days a week.  Studies have shown that men who had three or more mixed drinks in less than a 2 hour period couldn’t get it up.  Over time, chronic use of alcohol can cause hormonal and brain chemical changes that stifle sexual functioning, not to mention all those extra calories head straight to your waistline.

Nothing is sexier than a guy who is hungry to have sex.  Chronic low-level stress like a difficult boss, looming deadlines, and too much debt can interfere with erections and sex drive.  Commit to spending 15 minutes a day to tackle and solve one problem to remove this source of anxiety.  After one stressor is removed, repeat with the next one until you have addressed them all.

4. Visual. Let’s face it.  Men are visual.  When you look in the mirror and you see results, you see some muscle definition, you see your waistline trimming down, you can’t help but feel good.  When YOU feel good, you are more apt to approach a woman.  When you LOOK good, women are drawn to you because they know you have put out some effort.  What woman doesn’t wanna fall for a guy whom she perceives as being able to protect her?  You big and strong brute, you!

Bottom line? When your mind (endorphins) and body (muscles) are in a good place, YOU are in a good place. That positive energy spills over to more easily approaching women and putting your best foot forward.

So, get up off that couch.  Put your running shoes on.  Go for a walk around the block.  Start with baby steps.  Do this for 30 minutes every day for a week.  Next week, hit the gym, 3x a week.  Start with 5 minutes of cardio, followed by 30 minutes of weights, followed by 10 minutes of cool down and stretching.  With the free days, do an activity you enjoy.  Pick-up basketball, body surfing, hiking, swimming, bicycling, or whatever.  Just get outta the house!

I guarantee in 6 weeks you will feel better about yourself. In 6 weeks, you will be talking to more girls.

It’s simple math. Gym + YOU = Girls. Do it.

Comments? Questions? info@themensadvocate.com

Check out DT’s latest book, 8-7-13.  Caveman-Formula-6 THE CAVEMAN FORMULA, The Modern Manual for Mastering Women: http://www.amazon.com/dp/B00B0594II/?tag=dt4m-20