Adding muscle and looking awesome is a big part of what masculine men are looking for. Now, I say masculine men because I know you’re also serious about maintaining the qualities of the ultimate modern man. Strong, confident, unwavering focus, high moral standard, and with the highest level of integrity for yourself and your family.
My goal with the Muscle Intelligence™ brand is to help you, and your circle of friends to dominate every aspect of life. To truly become the Ultimate Modern Man.
I think a modern man is confident, focused, accomplishing goals, never complaining but always doing more than others expect of him. Someone who treat others with respect, yet is strong in their convictions.
Start TODAY. Take control of your body and mind.
A modern man is built by will, dedication, and intelligent action.
1) Wake up 30 minutes earlier and meditate (or learn to).
I know this sounds woo-woo but honestly the world is overwhelming your mind with stimulus that you have absolutely no control over unless you learn (and practice) blocking it out.
Your ability to focus single mindedly could possibly be the most important thing to lead you to ultimate success in life, business and health.
How can you train hard when you can’t even narrow your focus onto that single set or body part?
If you can’t do this, I don’t even have to see what you look like, I already know you’re a sheep.
Meditation is nothing more than sitting still in silence and bringing your attention to your breath.
You don’t need to chant, hum, or sing.
You don’t even have to sit with your legs crossed.
In fact, the meditation I do is what i call Active Meditation
I sit on a thick pillow and start with my legs straight out in front of me.
Then, starting with my toes, I actively shorten or contract each group of muscles one at a time and hold them for 6-10 seconds before letting them go with a big slow exhale through my nose. All breathing for me in through the nose.
Work your way from toes, to calves, then tibialis. Then onto quads, then hamstrings. Work your way through every muscle in your body contracting for a 10 count, then completely relaxing for a 10 count.
Once this is done, you become aware of your body and can more easily mindfully relax everything.
The trick is to continue to focus on your breathing and keep it slow, deep and long breathes. No holding your breathe, especially when you’re contracting.
2) Train HARD for 40-60 minutes 5 days a week.
If you can’t get it done in 40-60 mins, you’re not efficient and must start improving that.
It ALL starts with execution, and 95% of guys have terrible execution.
This is SIMPLE, but takes time and focus.
I go deep on the fastest way to master execution in Mi40 Foundation
Then learn to put a greater amount of effort into a single set.
Hard work is essential to your confidence, brain health, brain function, insulin utilization, fat loss, longevity, testosterone levels, improved cortisol cycles, improved sleep, sex life….should I go on?
Stop talking, texting, and thinking about things other than kicking ass at EXACTLY what you’re doing at that moment.
At that moment in time, you are not the jack of all trades. You are the master of this one.
The best way to ensure you’re getting shit done in the gym is to have a well formulated plan with strict focus on execution and built-in progression. This is why I built Mi40, for guys and ladies to be able to kick ass while you’re in the gym and leave knowing you’ve accomplished something substantial.
For those of you that haven’t tried it, here’s a code for 30% off that lasts this week only. Pass it along to anyone that needs to step on their game in the gym and take control of their life before it passes them by. Use code: DOMINATE30 (case sensitive)
3) Vary your calorie intake often.
So many diets and fads take the front seat in the media and the truth is they all can work. Most of them work on the same premise, caloric restriction.
Fasting. Low carb. Low fat. No gluten. Cabbage Soup diet. Zone diet. Keto.
Each of them works… for a short time.
Then, like clockwork you can expect results to stop because your metabolism slow downs due to caloric restriction.
At which point you’ve got to make a shift, or fat loss stops.
A typical “diet” works for about 5 days. Then, fat loss will slow or stop.
Some people claim to continue to see “weight loss” that may last a couple weeks…. but typically after 5 days your body tends to be burning more muscle and not fat.
But since the scale is moving people think it’s working. Bad news.
This is where Calorie Cycling comes in.
Learning to cycle calories based around healthy whole foods will always be the best long term approach.
How does cyclical approach work?
Well, it depends on how specific your plan is and how hard you train…
- Typically 5 days is adequate in the fat loss/low calorie phase for people looking to lose fat before they need a reset with higher calories or some “self regulated” eating.
- And typically between 7-21 days in the high calorie muscle gaining phase for guys looking to gain muscle before they need to reset with a lower calorie phase for a few days.
Sounds complex, but it’s really probably the easiest diet to sustain for long lasting results because you don’t have to starve yourself for long periods of time with no end in sight.
You know it’s just a few days of “regulated eating” before being able to self regulate your diet for a few days.
- A few other additional action items for Cyclical nutrition:
Nutrient Timing matters. When you eat what is a big component to your performance, sustained energy, and focus, and your long term success. - Don’t be afraid of any nutrients. Carbs aren’t bad. Fats aren’t bad. You’ve just got to know which ones to eat and when
- How you eat first thing in the morning and around your training is most important. Master those first.
- Learn to match your nutrition to your training. Strength training doesn’t require the same nutrients as Hypertrophy Training, and doesn’t require the same nutrients as metabolic training. High volume vs Low volume etc. Logic always wins.
The biggest difficulty is in knowing how much to eat to achieve your goal without overeating or undereating and falling off track and I’ve detailed all this in my Cyclical Nutrition program.
I’ve got 1,000’s of guys in incredible shape with this method and it continues to be my method of choice regardless of your current state or goal.
The best part of the program is that it literally tells you exactly how long to stay in each phase and exactly how much to eat. So it removes the guesswork.
The program is titled the “incredible bulk” but has since evolved to include a perfect and simple method for guys looking to shed fat while maintaining all their muscle as well.
Get on these 3 simple tactics TODAY to start to move the needle toward happy, healthy, vibrant, and kicking ass as a man.
