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I’m a Psychotherapist Who Sets 30-Day Challenges Instead of Long-Term Goals. Here’s Why

As a psychotherapist, I spend a fair amount of time completing paperwork that convinces insurance companies to pay for someone’s mental health treatment.

In order to help people get their services covered, I have to help patients answer questions like, “How do you hope your life will be different in 90 days?”

Asking people with a mental health problem to look that far ahead can feel like torture. People struggling with depression often can’t see 10 minutes into the future, let alone 3 months down the road.

And individuals experiencing anxiety are often consumed with the future–and they’re usually making catastrophic predictions. They might imagine themselves losing their jobs, becoming homeless, or contracting a rare disease all within the next three months.

But even if you aren’t experiencing a mental health issue, pinpointing how your life will be different 90 days in advance is tough.

Establishing a 30-day challenge can be a more effective way to create positive change. In fact, 30-day challenges (or sometimes 30-day experiments) are how I stay motivated to reach my goals–especially my fitness goals.

Most recently, I set out to see if I could get six-pack abs in 30 days. I hired Robert Brace, a fitness trainer who is known for getting people in shape fast, to help me reach my goal.

And just as he promised, over the course of one month, I saw my formerly flabby stomach morph into a muscular set of abdominal muscles. Almost every day, I could see progress, and it helped me stay on track to reach my goal.

Had I set out to do the same challenge in 90 days, I’m certain it wouldn’t have worked. Having more time would have led to fewer results. Not only do I know this from personal experience and anecdotal evidence from my therapy clients, but science also backs up this notion.

Your Brain Is Designed for 30-Day Challenges

Studies show our brains view time according to either “now deadlines” or “someday deadlines.” And “now deadlines” often fall within this calendar month.

For example, if you have a project due at the end of the month, studies show that you’re likely to start working on it earlier in the month, because your brain tells you that your deadline is looming. You’ll prioritize the project as something that is due “now.”

If however, that same project is due at the beginning of the next month, your brain will categorize it as a “later project”–even if the calendar is set to roll over to the next month within a few days

You’re more likely to procrastinate when it comes to working on the goals you categorize as “later.”

So whether you’re trying to quit smoking, or you want to lose weight, your brain will categorize a 90-day goal as something you can work on later. And if you don’t start out filled with motivation and momentum right from the beginning, you aren’t likely to pick up steam as time passes.

Why 30-Day Challenges Work So Well

Whether your goal is to pay down debt, or you want to start going to the gym, design your own 30-day challenge. In addition to your brain viewing it as a “now” goal, you’re more likely to succeed because:

  • You won’t have time for excuses. When you have a short-term goal, there isn’t time to take days off because you feel tired. And you don’t have time to make up missed work later. You have be all in if you want to reach your goals.
  • Fast progress builds momentum. Your hard work will begin to pay off fast. And when you begin to see results, it’s easier to stay motivated. Building momentum early can help you stay on course and finish your month-long challenge strong.
  • Short-term pain feels tolerable. Working hard to reach a new goal means you’ll have to give something up. It’s easier to give up time with your family or your daily latte when you know there’s an end in sight.

Create Your Own 30-Day Challenge

There are many 30-day challenges that can improve your physical health, mental health, social life, or spiritual life.

And as we approach the beginning of a new year–where many people will be setting gigantic annual goals that they never reach–it’s a great time to launch a 30-day challenge. You might find that a short-term objective is a much more effective way to create big changes in your life.

By: Amy Morin

Source: I’m a Psychotherapist Who Sets 30-Day Challenges Instead of Long-Term Goals. Here’s Why

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Dr. Paul Thompson talks about how imaging has revealed the positive effects of exercise on the brain as well as the detrimental effects of stress and cortisol on the brain. For more information visit: http://www.loni.ucla.edu/ http://www.humanconnectomeproject.org/ Photos courtesy of: LONI, the Human Connectome Project For NIBIB’s Copyright Policy: https://www.nibib.nih.gov/policies#co…

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Is It Better To Do Your Exercise Outdoors?

In the world of health research, exercise is one of the few things that pretty much everyone agrees on.

Regular physical activity improves heart health, reduces your risk of cancer, keeps your bones healthy, improves mental health, and the list goes on.

But does it matter where you do your exercise? Will a gym work-out have the same health benefits as a bootcamp in a local park?

The bottom line is any exercise is better than no exercise, doctor and researcher Sandro Demaio tells ABC Life. So if exercising indoors works for you, stick with it.

“But there is some interesting evidence that running on a treadmill does not give the same mental health benefits as running outside, and it may not give you the same happy hormone boost as running outside,” Dr Demaio says.

“That makes sense because you’re not just running to improve your heart health and get the blood moving around the body and improve your fitness. You’re also outside seeing things, smelling things and getting fresh air. All those things will have an effect.”

Time in nature can boost mental health

It turns out, simply ‘being’ in a beautiful, natural environment really can benefit your mental health.

Levi Wade is a University of Newcastle PhD student studying the effects of outdoor exercise on mental health and cognition in teenagers.

“There’s a big evidence base on its effect on concentration and stress reduction. Those are the two big effects you’ll find,” Mr Wade says.

Broadly speaking, we can exert two different types of focus: hard and soft. Doing homework, checking over a spreadsheet, or crafting a pithy email all require hard focus.

Being immersed in a beautiful natural environment, on the other hand, can stimulate our soft focus. You might acknowledge the rustling of the leaves, or pay attention to the bird life.

Switching to soft focus allows your hard focus to recover: this is referred to as the restorative effect.

“If you’re walking in a forested environment or just somewhere that’s fascinating and beautiful, then a lot of the mechanism behind that effect on stress and mood is due to that environment taking your mind away from your own problems and whatever stress you are experiencing,” Mr Wade says.

“It’s just relaxing your mind because you’re not focusing on those thoughts.”

Much of the research around these benefits of outdoor exercise has been conducted on walking — specifically, walking in forested environments in Japan. It’s a popular activity there (not surprising given that 65 per cent of the country is covered in forest) and it’s termed shinrin-yoku, or “forest-bathing”.

One of the world’s leading shinrin-yoku researchers is Professor Yoshifumi Miyazaki, who has been conducting research on the physiological relaxation effects of nature since the early 1990s.

“The most important thing is to make use of nature that you like,” he says.

“During our research, we found that even small elements of nature that you personally like, like plant aromas, flower arrangements, potted plants, or bonsai can have a physiological relaxation effect.”

Of course, sitting next to a potted plant for halfa won’t have the same effect on your health (physical or mental) as a 5k run. But if you’re feeling overworked, then taking some time away from the city is likely to make you feel better.

Then there’s vitamin D boost

Exercising outdoors is also a great way to get your vitamin D, which you need for healthy bones, muscles and other vital body functions.

If you have fair skin you need roughly around 5–15 minutes of sun exposure a day, but this can vary depending on the time of year, and where in Australia you are.

For those with darker skin, or who have to cover their skin for religious or cultural beliefs, it can actually be tricky to get enough vitamin D through sunlight alone. So talk to your GP about your options and whether you need supplementation.

But the sun can also be the very thing that puts many of us off exercising outdoors.

So don’t forget to slip, slop, slap and slide if you’re going to be exercising at times when your chances of UV exposure are high.

The best exercise is the type you do

As simple as it sounds, when it comes to choosing the best kind of exercise for you, the most important thing is to find something you actually like doing.

If you love going for a walk or run outdoors, then go for it.

“If you enjoy it you are so much more likely to stick to it and that is the most important thing,” explains Mr Wade.

But if you’ve already got your gym routine down pat, and the idea of venturing to your local beach is extremely off-putting, then it’s probably not worth forcing yourself into a change of habit.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

ABC LifeBy Dr Chloe Warren

Source: Is it better to do your exercise outdoors? – ABC Life

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Fit In My 40s You Could Do a Workout Using Only Your Body & Resistance Bands – The Guardian

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The first thing you need for a home workout is a really tidy house. I’m not remotely house proud, but I can’t do even half a sit-up if I can see an empty yoghurt pot under the sofa (and I always can). So while, in theory, learning how to get fit under your own steam and using your own accessories removes your single biggest impediment to becoming your best self, in reality you have to become a better self before you start. Do not skimp on a mat: I roamed around the house for days thinking if I just lit upon the best rug, I would be fine……….

Read more: https://www.theguardian.com/lifeandstyle/2018/oct/27/fit-in-my-40s-you-could-do-a-workout-using-only-your-body-and-resistance-bands

 

 

 

 

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Working Out At Home Just Got Easier And Better Than Ever – Allison Olmsted

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Going to the gym for regular workouts can sometimes be a drag, and working out at home, on your own, can take an entirely new level of motivation. Fortunately, in the last couple of years, technology has been changing the fitness equation in favor of the shortest possible commute – none. It was indoor cycling company Peloton that first revolutionized the at-home workout by bringing studio quality cycling classes to your home……

Read more: https://www.forbes.com/sites/allisonolms/2018/09/06/working-out-at-home-just-got-easier-and-better-than-ever/#515bdc1a5f72

 

 

 

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Under Armour’s latest wireless buds stay in your ears during workouts — Sound Books

Wireless earbuds are wonderful for the gym… when they stay put. And Under Armour and JBL are keenly aware of that — they’ve introduced two sets of Bluetooth earbuds, the over-ear Sport Wireless Pivot (above) and in-ear Sport Wireless React (below… from Engadget RSS Feed https://www.engadget.com/2018/08/31/under-armour-sport-wireless-react-and-pivot/

via Under Armour’s latest wireless buds stay in your ears during workouts — Sound Books

 

 

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Skipping Is The Best Exercise You Can Do To Become A Better Runner – Laura Hill

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Most running training plans include cross-training sessions to increase aerobic fitness and strengthen muscles. Cross-training helps athletes run faster by increasing fitness, power and efficiency, and it’s also credited with reducing injuries and accelerating injury rehabilitation.

But if you want to really get your blood pumping and your muscles firing, try skipping.

According to the International Sports Conditioning Association, skipping can improve your speed, agility, power, endurance, balance and coordination, all of which are must-haves for running. Skipping works your calves, glutes and quads as well as your shoulders, chest, back and triceps from turning the rope.

Moving meditation

Personal trainer and presenter Lauren Vickers calls running her meditation in motion.

“I try to incorporate running into most of my workouts,” she says.

“My knees have endured many years of high heels, so I can’t run as far as I used to, but I love incorporating some short cardio burners in my outdoor training one to two times a week, with sprints and shuttle runs in between sets.”

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Vickers is a big fan of skipping as a cross-training exercise for runners and anyone wanting a physical challenge.

“Skipping seems like a simple exercise, but it can quickly become extremely challenging,” says Vickers.

“While skipping is gentle on the body, it’s high in intensity. You can really tire yourself out skipping, and consistent skipping will help to improve your strength, endurance and coordination.”

Never skip it

In fact, an Arizona University study found that a 10-minute daily program of skipping is as good as a 30-minute daily program of jogging for improvement of cardiovascular efficiency.

Other research has shown that skipping can not only reduce tension but also raise energy levels. Subjects taking part in a study at Illinois University were monitored while skipping during a 60-minute workout, five-days a week, over ten-weeks. The results included greater leg and knee strength, an increase in calf size, better jumping ability, and faster running speed. Subjects also became more agile and flexible, and their hearts became stronger.

All-round exercises

Vickers loves skipping as a form of cross-training because it can be done anywhere. Vickers loves skipping as a form of cross-training because it can be done anywhere. Her own personal preference of rope is Unit Nine’s sweat plus pack.

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“[It] includes a skipping rope, resistance bands, trigger ball and towel – making it the perfect on-the-go training kit to help me perform a skipping workout at home, the gym, work or at a hotel.”

Vickers says skipping helps runners get used to planting their feet directly underneath their body, and helps to reduce the length of time their feet touch the ground with each step.

“Skipping is a low-impact, effective way to build your running endurance and strengthen the muscles that you use while running without your joints bearing too much load. It also helps to build calf, ankle and foot strength,” adds Vickers.

Do it right

Like any other exercise, runners should warm-up for a skipping workout by getting the glutes and abdominal muscles firing. Give these three exercises a go:

Slide a short resistance band around your ankles and perform 20 crab walks forward and 20 backwards.

Place the resistance band above your knees, lie on your back with knees bent and perform 10 glute bridges.

Using a long resistance band, hold the band at tension with your arms shoulder width apart straight out in front of you. Brace your core and keeping the tension, move the band in halo motions clockwise first, then anti-clockwise for 10 repetitions in each direction.

Once warm, hop to these short skipping workouts:

Workout 1

Warm up for two minutes at an easy skipping pace, and then progress to five sets of interval skipping:

  • One minute easy pace
  • 30 seconds sprint pace
  • One minute side to side skipping
  • 30 seconds high knees skipping

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Workout 2

Warm up for two minutes at an easy skipping pace, and then progress to eight rounds of tabata skipping:

  • 20 seconds sprint pace
  • 10 seconds rest
  • Rest for one minute and repeat the sequence one more time.

The goal of one day completing an ultra-marathon inspires running fanatic Laura Hill to clock up the kilometres each week. With a day job in the corporate world, Laura loves nothing more than lacing up her runners and hitting the pavement to clear her mind and challenge her body.

 

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There’s Something About Mary & Power of Positive Ageing – Warren Gamble

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In the middle of the cafe, Mary Jaksch drops to the floor and starts doing press ups.

Two middle-aged men look a bit startled over their flat whites. They would be more surprised if they knew her age or her exercise regime; they would be less surprised if they knew Mary.

She was demonstrating the military style push-ups she did when she turned 70 last November. It’s a tradition at her Nelson Seido Karate dojo to complete your age in push-ups on your birthday.

Mary, a fifth dan blackbelt, dismissed a colleague’s suggestion to take the easy way out by doing the push-ups from her knees. “I wouldn’t be seen dead doing that,” she told him.

Instead, after a two-hour black belt class she polished off the 70 with straight legs, to the cheers of her colleagues.

Pushing herself physically is practising what she preaches – youthful or positive ageing. The main idea is that you should relish getting older, that with the right attitude and effort you can have the time of your life.

After her press ups she said karate students in their 20s told her they could not have done the challenge now, let alone at 70.

“My answer to them was why not? All you have to do is keep going and rev up.

“That’s when I realised that so many people, no matter what age, have this idea of this terrible downward slope as they age. They can’t do things, their body sags, they get weaker and so on.”

In typical fashion, Mary decided to do something about spreading the message that retirement doesn’t mean a weary resignation.

A whole lot, in Mary’s case.

She came to New Zealand from Germany as a classical flautist, in the 1980s became the first female director of the Nelson School of Music, changed careers to become a counsellor and psychotherapist, and then in her 60s took up blogging about the practice of Zen meditation (she is a Zen master) and, later, launched another blog on writing.

There were triggers for those diverging paths, but they also highlight her willingness to experiment, “my question is always what if…?”.

The first switch came when she was still a classical musician and got involved as a volunteer in a halfway house for young people with drug problems.

“I thought, when I’m standing on the stage playing, whose life am I changing? Since then that question has been a guiding light for me.”

So she studied to become a counsellor and psychotherapist. She was making more of a difference, but says eventually the effort of being in a “flattened state” to receive her clients’ stories took a toll. She worried she might not be able to bounce back.

Her move to blogging came after a builder left her high and dry with an unfinished house that not only swallowed a nest egg but left her with a big debt.

“That was a low point. At the time I was 60 years old, what next?”

Her son Sebastian Grodd suggested writing a blog. “What’s a blog?” she asked him. Her first Goodlife Zen blog post had three subscribers, her son, her best friend and her cat Sweetie.

It has grown exponentially and internationally since then. Together with her other site, Write to Done, which has writing tips and blogging advice, she says her audience now numbers about three million.

It’s unsurprising that she has opened up another chapter with her books, and another physical challenge.

She wanted to see how a 70-year-old body would respond to four months of a sustained, intense workouts. To control her experiment she enlisted the help of Nelson Marlborough Institute of Technology sport, recreation and  and exercise diploma students, subjecting herself to the indignities of the caliper body fat test, exercises to measure her baseline fitness, balance and co-ordination.

She also did a specialised test for telomeres, the protective casings on the end of chromosomes which fray as we age. The results showed hers corresponded to that of a 45-year-old.

But at her first hour-long class at the Whakatu HQ “box” or gym when she was introduced to the mix of aerobic exercise, Olympic weightlifting and calisthenics she admits to a “kind of wide-eyed with shock” .

Those are the moments to embrace what’s been described as the “ouch factor,” Mary says, the mental and physical effort that signals rejuvenation.

She stuck at it and four months on she says her strength  and mobility have markedly increased. Along the way she “accidentally” signed up to a transTasman crossfit competition, finishing fifth in New Zealand in the 60-plus category.

NMIT exercise students Ricky 
Silva and Isaiah Stevenson put Mary through her paces to gauge her baseline fitness.

Mary Jaksch

NMIT exercise students Ricky Silva and Isaiah Stevenson put Mary through her paces to gauge her baseline fitness.

Whakatu HQ owner Lucas Bennett says Mary has been “incredible”.

“Everyone that you tell she’s 70, they say ‘nah’; fifties or 60 at a push. She is very mobile and has picked up on the weights very well.”

Lifting physical and mental weights has become a passion, for herself and to show the way to others.

At her Madhatters Toastmasters club, she recently did a speech exhorting the audience to “bust through your personal glass ceiling”. During it, she flung off her dress and an outer top to reveal her sports wear, with muscled shoulders and arms someone much younger would be proud of.

She hopes to set an example, much as her father had done, and to answer her own question about changing people’s lives for the positive.

“Once you see how somebody could be at my age, your whole world view changes,” she says. “You have to keep going. I see no reason why I shouldn’t be able to do 75 press ups at 75.  In fact I should be able to do more because I’m now much stronger than I was then.”

Mary’s positive ageing tips

* Change your mindset about retirement, from a time to do nothing, to a chance to do everything.

* Start slow, make small changes to exercise and diet.

* It’s the upward trajectory that counts, no matter how slowly you get there.

* Exercise with friends, you get more motivation and support.

* On those days when you can’t be bothered, focus on one thing, like putting your exercise gear on.

* Focus on one exercise at a time; don’t look too far ahead.

* Be mindful, get in touch with how your body is feeling; don’t block it out with music.

She says the research for her first book showed people in their 80s and 90s doing extraordinary things. “Compared to some of them, I’m just a young chick, I’ve got my whole life in front of me.”

So she signed up for “the hardest thing I could think of” – the punishing strength and conditioning programme of CrossFit-style exercise.

 

 

 

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The Lean Belly Breakthrough Targets The Root Cause Of Your Belly Fat, Heart Disease And Diabetes

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When we first put this program together we thought about charging $297 to get access to it. After all, that we went through to gather this info and the expenses you would incur if you did the same, we knew it would still be a bargain. Heck, this would still be less than what you would pay for a month with a trainer, a visit with a dietician, some prescription medications and health insurance.

However,

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Your belly will be flat and your joints will feel as if they have been freshly lubricated. You’ll look and feel younger than ever before and you will find yourself moving with the vigor and strength of a person half your age. You will cut your risk of heart disease and diabetes and your sex drive will return as your hormones come back into balance.

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Dr. Heinrick then sighed and said: “Look Sylvie- I don’t want to sound out of line however I believe that this is something you will benefit from as well. In fact, we encourage couples to support each other and follow the program together. Even though you didn’t have a heart attack I can see that your waist is too large for your frame and this is a ticking time bomb for heart disease and diabetes. So why don’t you both do the program?”

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How To Get the Body You Deserve, No Matter What Your Age, Fitness Level or Current Weight

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Does any of this sound like YOU?

  • You’ve tried every program out there but still haven’t achieved the results you want.
  • You’re frustrated by not knowing exactly what to eat and how to workout for your goals.
  • You want to change for the better but feel discouraged by the lack of support in your life.
  • You’re prepared to do what it takes if only you could trust someone who will guide you.
  • You’re willing to follow a program if it’s effective, flexible and fits into your life
  • Obviously you haven’t given up because you are here… And…

I know this is how you feel because I used to be in your shoes. Now I help people just like you turn the tables by transforming their bodies and their lives.

If you’re not happy with your body and your health please keep reading because no matter what your age, fitness level or body type, this can be the first day of your “dream come true” transformation.

1.jpgStarting today I want to help you change, transform, and experience the deep fulfillment of being the best you can be, want to be, and deserve to be — NOT just in a physical sense, but on a deeper level of inner peace and feeling good about where you’re going in life.

I’ve had a lot to learn, but the most important lesson is this: I can be anybody I want to be. It’s my choice. And you also have the ultimate choice about your life and your goals…

Not only have I dramatically transformed my own body in my 40’s after never exercising in my life but I’ve also had a 100% success rate with my personal clients. Today I want to share my secrets so you have the chance to replicate this success without having to hire me personally or waste your money on diets, pills, programs or trainers who don’t know what they are doing.

Note to Personal Trainers: many trainers like Olivia in the Testimonial section of this page are using the Get Lean System with their own clients with outstanding long-term results.

With Get Lean you will NEVER hit a plateau so the changes you see will just keep getting better over time – re-shaping and sculpting your body while losing that extra body fat (even in those stubborn areas). You will develop a sexy, ultra-fit and beautifully balanced physique.

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  • Fire up your fat burning metabolism and get lean fast with the right combination of metabolic nutrients from natural whole foods combined with the synergy effect of High Intensity, Resistance and Circuit Training.
  • No more super strict unrealistic diets. Many people tell me that on Get Lean they have never eaten so much healthy food in their life, they never feel hungry and consistently keep losing weight. Imagine 90 days of knowing exactly what to eat and with regular Treat Meals. Within weeks, your new way of eating will set you up for a life-time of results.
  • Hit the ground running and see fast results even if you are a newbie or a hard-core gym junkie. You won’t need an expensive gym membership because everything can be done at home with minimal equipment. All the workouts have beginner, intermediate and advanced levels so you can begin according to your current condition and experience knowing you will be challenged beyond that when you are ready.
  • Dramatically accelerate your progress by discovering how to exercise naturally with the full range of motion, proper tempo and correct form. You will see consistent progress and avoid plateaus by constantly stimulating your muscles and challenging your body with a variety of workouts and exercises to prevent adaptation.
  • Activate your muscle fibers at their deepest layers to dramatically define and re-shape your body in new ways you never imagined possible (no matter what your age or even if you have never exercised before in your life).
  • Receive my caring personal attention when you need it most with 30 days free 24/7 access to Aussie Transformation Coach Private Members Area. You will get all your questions answered and have the support you need to stay on track and succeed.

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With Get Lean you can commit 110% knowing you have the right information, tools and support to achieve the body you’ve always wanted. Full Stop, Period

The 12-Week Get Lean Nutrition Manual:

  • The complete easy to follow manual detailing everything you need to know including what to eat, when to eat, detailed food lists, recipes, charts, tables and a diary for tracking your progress.
  • Follow this 90-day plan in combination with The Get Lean Workouts for accelerated fat burning and rapid body re-shaping
  • It’s a proven fact that losing weight depends on knowing what to cook so here are my Top 50 Fat Burning Recipes to make your Get Lean Life a breeze including metric and imperial measurements, easy to follow steps and short cuts.
  • If you thought healthy meant boring and bland wait till you taste these delicious meals – you will never feel like you are on a diet again
  • If you think bodyweight workouts are too easy wait until you try these full body fat burning circuits! My 12-week at home or on the road system will fire up your metabolism and target all your problem areas (flabby legs, saggy butt, puffy tummy and shapeless arms) to keep you lean & defined without the need for any weights or expensive equipment and much more..

Note: The Get Lean Program includes eBooks in PDF format with online and downloadable videos. Everything is viewable on any computer (no special software required). Since no physical products will be shipped, there’s no wait and no shipping charges. You get the whole package instantly! This program is NOT available in stores, so you can only access it through this website.

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Muscle Gaining Secrets 2.0 – The Ultimate 90 Day Skinny-to-Jacked Transformation Plan

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If you’re like me and have always struggled to build muscle and gain weight I’ve got some bad news for you. If you keep doing what you’re doing right now you’ll never gain any significant size or strength.

That’s because you’re a hardgainer. A hardgainer CAN’T do what everyone else does and expect the same results. We don’t have the genetics for it.

It’s always going to be very difficult for us to build muscle if we keep making these same mistakes over and over again.

So, why are you still skinny and not building muscle as fast as you’d want to?

Here are five reasons…

Reason #1: You’re Ignoring the Law of Progressive Overload

To build muscle you have to get stronger.

Using the same weights for the same number of reps does absolutely nothing to force your body to adapt. You’re just spinning your wheels and wasting your time.

The guys who gain the most muscle are the guys who gain the most strength.

If your program doesn’t allow for consistent strength gains on a regular basis you’ll never build any serious muscle.

Reason #2: You’re Not Training With Enough Frequency

The more frequently you can train a muscle (while still recovering and getting stronger) the faster you’ll grow. Most bodybuilding programs have you training each muscle once a week.

But what if you planned your workouts in a way that you could train each muscle group 104 times per year instead of 52? Two times the growth stimulus would certainly lead to a hell of a lot faster results.

Reason #3: You’re Doing Too Many Sets & Reps

Forget about copying the workouts of your favorite pro bodybuilder.

3.jpgThe total weekly training volume they use will kill the steroid free, skinny guy who wants to build muscle.

There’s absolutely no reason to be doing numerous sets and exercises for every bodypart.

The goal is to get in, hit hard, do slightly more than you did last time (either more weight or more reps), stimulate the muscle growth process and get out.

Like Lee Haney said, “Stimulate, don’t annihilate.”

Reason #4: You Don’t Have a Proven Plan to Follow

Failing to plan is planning to fail. You can’t just go into the gym and wing it. You need a proven system to follow that will allow you to make regular gains that you can record from workout to workout in your training journal.

Stick with a plan for at least 12 weeks and for the love of all things good, PLEASE don’t be a program hopper like everyone else who never makes an ounce of progress.

Reason #5: You Never Cycle Your Training

Overzealous skinny guys love to pound themselves into the ground by always training with full-on, balls-to-the-wall intensity.

This is a surefire path to overtraining, burnout and injuries. You’re only human and the body can only withstand so much.

Yes, you have to train hard but you have to do so in a smart manner. This means you have to slowly ramp up the intensity and then pull back the reigns, give your body a break, then push forward again, trying to exceed your previous bests.

You can’t just have the pedal to the medal week in and week out or you’ll burn out in no time.

What Works For Everyone Else DOES NOT Work For Skinny Guys Like Us

Unfortunately, the way you’re training right now is robbing your body of 90% of the muscle gains you should be making.

But it’s NOT your fault.

You’ve been lied to. By supplement companies, bodybuilding mags and clueless personal trainers.

They want to keep you skinny so you can keep buying all their useless crap.

I’ve been in your shoes so I know how it feels. That’s why I want to help you end the frustration and finally start gaining some real muscle.

After many years of painstaking research and experimentation, I’ve developed a system that packs muscle on even the skinniest, most genetically cursed hardgainers around.

Over the last 23 years I’ve used this system to achieve lightning fast results with more than 52,000 thousand skinny hardgainers just like you…

Introducing Muscle Gaining Secrets 2.0:
The Ultimate 90 Day Skinny-to-Jacked Transformation Plan

 

Muscle Gaining Secrets 2.0 is the skinny guys bible and is jam packed with tricks, tips and advanced techniques that most people have no clue about.

No overly complicated scientific formulas or insider jargon that requires a degree in advanced physiology. No nonsense, no filler, no fluff; just the hard hitting, scientific truth about exactly what you HAVE to do to build muscle faster than ever before.

If you’re sick and tired of being skinny, fat and weak this is the workout program for you.

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