— By Mike Wonnacott
In my part of the world, it’s been a long, cold winter… But now the sun is beginning to shine and the world is starting to come alive again, and that means it’s time to come out of hibernation and wake up your body!
Even if you don’t have the changing of the seasons as your motivation, my five-step “no fail” system will help whip your butt into shape and give you the will power you need to get moving!
Follow these five steps and you’re guaranteed to see results that last you not only through those long days of summer… but also for the rest of your healthy, active life.
Step #1: Make A Plan!
The first step in any successful fitness regime is to create a plan that will structure your approach to fitness and diet, and give you a set of guidelines that you can follow on a day-to-day basis.
Be honest with yourself and consider the following questions: What are you training for? What do you need to change? Do you need to change your eating habits? What are your limitations?
These are all very important considerations, and the answers will become the foundation of your plan.
Here is an abbreviated example of how to plan your week of fitness and diet:
| ACTIVITY | DAY | TIME |
| Weight Training | Monday, Wednesday, Friday | 8 am to 9 am |
| Yoga | Thursday, Friday | 12 pm |
| Basketball League | Friday, Sunday | 7 pm |
| Diet Cheat Day | Sunday | All day! |
Having a structured plan will help make sure you prioritize your workouts and find a way to fit them into your busy schedule — and spend less time making excuses. Write your plan down to make it more formal, and post copies of it around your home, office, and gym.
Step #2: Set Your Goals!
Trying to go through any aspect of your life without goals can result in complacency and lack of motivation. So give yourself a vision of what you want to accomplish as the end result of your training… and use this vision as the powerful motivator you need to push yourself through that last set at the gym or that final lap on the track.
What do you want to achieve? Lose 30lbs? Run a marathon by September? Win the intramural basketball league?
Whatever you decide, plaster the goal everywhere you go. Tape it on the fridge and on the mirror in the washroom. Have it scrolling on your computer screen saver. Constant reminders help you stay focused on your goal and keep you steady on the path to success.
Step #3: Develop a Realistic Diet Plan
Your diet plan needs to be realistic — or it won’t work.
I have done the extreme in body transformations but it came at cost. No socializing, early to bed, and no junk food. It will be summer soon, and that means backyard barbecues and hot dogs at the ball game… and you need to enjoy them.
My best advice is to simply be conscious of what you are putting in your body. Be strict during the week so you don’t beat yourself up when you indulge on the weekend.
You know what’s good for you and what makes you feel healthy; you know how much is too much. Eat sensibly through the week and allow yourself a “cheat day” on Sundays, and you’ll find yourself following a diet that you can really stick to.
Step #4: Train Smart!
We’ve all done it: after enthusiastically developing a new training schedule, diet program, and end goals, we jump in with both feet. And it’s too much too soon.
We’ve all done it: after enthusiastically developing a new training schedule, diet program, and end goals, we jump in with both feet. And it’s too much too soon.
Remember that you can’t just jump into weight training and bench press what you did four months ago, back when you were training every other day. I see so many people injure themselves in week three of their “comeback” and be laid up for the next few months.
Don’t put all that fantastic, energizing motivation to waste by doing too much too soon!
Start off slow and gradually increase the intensity and duration of your workouts. Listen to your body, and train smart!
Step #5: Rest — Ahhhhhh
Ironically, rest is often the most neglected part of training.
Most people don’t realize that your body does not actually change during your two-hour strength-training session in the gym. Your body changes at rest.
Your muscle tissues repair themselves and grow while you are resting — not while you are lifting. Without adequate rest, your body will wear down and you’ll get sick more often, have less energy, and basically wind up sabotaging the time and effort you’ve put into your diet and fitness regime.
Like I said before, listen to your body. Your body will tell you when to back off and when to step it up. Don’t ignore the signals.
And enjoy yourself! This five-step system is designed to give you the sensible, no-fail plan you need to ramp up your motivation and create a program that you can simply follow week after week. And after all, it only takes a few weeks before you’ll begin seeing REAL results!
“Just For Guys” Fun Fact…
The TRUTH About Pick Up Lines
Every now and then I get a call from a friend asking me: “Hey John, got any pick up lines that actually work?”
Many guys think there are “secret sayings” that somehow cause women to instantly be attracted to them. If they only knew the magic pick up line, they could effortlessly meet beautiful women everywhere they went.
Why this is, I don’t know. The truth, however, is not what you might think.
Do pick up lines actually work?
Do pick up lines actually work? The answer is: that depends. Believe it or not, it actually IS possible to meet an attractive woman by using an opening “line” to spark her interest.
However, that does NOT mean going up to her and spouting a rehearsed “pick up line,” thinking that is the golden ticket that will get you where you want to go. If you expect the pick up line itself to create attraction, you’re simply not giving women enough credit.
But if you see an attractive woman, and walk up to her with your best naughty boy smile on your face, look her right in the eye… and deliver a line in such a way that she understands the absurdity and humor behind what you are doing, then your chances of creating attraction are good.
It’s what you do next, though, that is vitally important. When she laughs, you need to laugh along with her, so she understands you’re both laughing at a joke together. The laughter acts as a great ice breaker, and you can switch over to real conversation from there.
The real power of a pick up line…
When you approach a woman with a humorous use of the proverbial pick up line, you show her four important things:
When you approach a woman with a humorous use of the proverbial pick up line, you show her four important things:
- You have the courage to come talk to her. Simply approaching a woman shows confidence — and women are attracted to confident men.
- You’re funny. Show her that you have a quick wit, and can make her laugh.
- You can laugh at yourself. The ability to laugh easily at yourself can be a very attractive trait to women.
- You have a brain, too! Show her that you have more facets to your personality than just the “fun guy” when you switch over to more serious conversation.
So, can pick up lines be effective? The answer is a surprising and resounding YES… but you need to use them right.
So, can pick up lines be effective? The answer is a surprising and resounding YES… but you need to use them right.
If you use them like the average guy does, expecting the pick up line to do all the work for you, your chances are not good. Use the line in the context of your personality, however, and you’ll come across as witty and unique.
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See You Next Time!
I hope you enjoyed the very first issue of the “Just For Guys” Newsletter! We’re already working hard on bringing you another fantastic issue just two weeks from today.
And don’t forget: If you have questions for our experts or any topics you want to see covered in upcoming issues of the “Just For Guys” newsletter, just let us know!
Thanks, and see you next time!
Craig Jackson
Editor, JUSTFORGUYS.COM