HI team
It's now mid-feburary, How are those New Year's Resolutions working out? Well, here today is:-
Time to make a cup of tea.
Read this blog
Set you actual goals for the Year (some great advice by Dan John Below)
Get the best and cheapest workout tool out there.
No faffing around now. It's time to set up your year and get the intentions
Show up
Eat Well
Be Consistent
Do your best
This blog is the kick up the ass you need and want.
Supplements What do you take? Do you really want to know?
People often ask me what supplements I take to stay fit and healthy. It's a question that annoys me because when I tell people. 99 times out of 100 they follow up with-
"Ooo... I don't like that."
"But I saw on social media that, thats a waste of money and doesn't work."
Good conversation.
Just shut up and go away and don't talk to me again.
It's the same reaction when people come to me and ask how to gain muscle or lose fat.
The reaction:
"I don't like weight lifting"
"I read drinking too much water is bad for your health."
"Fruit has too much sugar"
"Walking is boring"
Oh here is what I really want to say back to people.
"I don't like weight lifting" - Cool. Neither do I. It sucks but you gotta do it make your muscle toned and looking sleek.
"I read drinking too much water is bad for your health." - You're an idiot.
"Fruit has too much sugar" - Oh really? more that that croissant and packet of crisps and bar of chocolate you have had for breakfast fatso?
"Walking is boring" - so are you, stop wasting my time.
But Im a nice guy and I hold my tongue.
Whey Protein - It's cheapish nowadays. It doesn't matter which one, I normally just get the cheapest in the shop or on deal that month. Protein is great for muscle growth, sustainability and muscle recovery after a workout. Getting the right amount of protein helps with all of that. Protein also helps me feel fuller for longer and really helps me reaching out for the snacks or scoffing my face with whatever is in the house or at work. Also the more protein in your diet your body burns more body fat through thermogenesis. (body heat when doing nothing or normal daily tasks.)
Multi-Vitamins - The most controversial.... I take multi-vitamins - they have all the viatmins you need and most have 80% of your daily target. So I take 2 or 3 a day. Why? because yeah, sometimes your body may not absorb all of them so I take the extra to help. "But Chris, they don't work..." oh really? They gave multi-vitamins to those who were malnourished in third world counties and it helped their bodies in getting better. (It wasn't the only answer but it helped.) Multi-vitamins help. Also when I run out, I ALWAYS get ill 3 days later. ALWAYS. Multi-vitamins help. They just help. So shut up and take them.
Thats it.
That all I take.
Honourable non supplements that I use/do
Try to get to get before 10pm - There is nothing that good on TV and most shows are now on streaming services so I don't need to stay up late. To take a line of How I Met Your Mother "Nothing ever good happens after 2am" -- As you hit near 40 "Nothing good for you happens after 10pm."
Green tea - Green tea seems to help me sleep - I get into a deeper sleep if I have a cup of green tea before I go to bed.
Black coffee - I try to stick to 2 cups a day - normally in the morning. It tastes good and helps blunt hunger for a few hours and keeps me focused in the mornings when I do most of my tasks.
Afternoon naps - when I can. Naps work and this is hard to do with 2 kids on days off. But I will nap as much as possible. Like Jack Reacher says "Get some sleep, you never know when you may get the chance again." This is defiantly true when you have kids. If you want a true expert on supplement advice check this podcast out. Dr. Andy Galpin on the Huberman Podcast - Supplements for Fitness
Advice about life
I can't argue with this article.
Read it make notes and do it.
The guy invented the goblet squat and loaded carries so listen to him, he knows what he's talking about.
Workouts
The abs of steel are made by the Ab wheel
I don't do many ab workouts or exercises. I feel that the fact that I try and lift heavy that stabilisation of the core comes naturally because the body is one piece.
Deadlift = embrace the core
Split Squat = embrace the core
Chin ups = embrace the core
Military Press = embrace the core
Kettlebell Swing = embrace the core, also its a standing plank at the top position
There is one ab exercise I will do every couple of days.
The ab wheel.
The best and cheapest gym tool you can own.
You can pick one up for around £5
Use it every day and you will have abs of steel.
Some say it hurts their lower back, guess what? these people arent embracing their core!
I did 3 sets of 10 ab wheel roll outs and now I can't cough or sneeze without saying my last dying wishes.
Stop trying to over think ab training, spend £5 get an Ab Wheel do 3 sets of 10 every 2 days for 30 days and I'll see you heaven.
We can compare 8 packs then.
What are you listening to?
I listen to a lot of music, my favourite band is Counting Crows - more on them in later blogs. I love Bruce Springsteen, Bon Iver, Damien Rice, Joni Mitchell and I listen to blues and jazz to chill out.
Once in a while I hear a band and they blow me away.
I am a little behind on this one and I first heard their latest single 'Modern Girl' and then I did a deep dive into all their records.
And I haven't stopped.
You need to check them out.
This is the band Bleachers and listen to their album 'Live at Radio City.' It will change your life.
Take care.
Chris
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