Tag: muscle growth

habits, weight loss

5 steps to boost your confidence

There are few things that will boost your confidence like having an impressive physique.

In the pursuit of confidence this should be goal numero uno!

Just knowing you’re strong and your body reflecting that is an unparalleled feeling.

I can personally testify that your confidence will increase 10 fold when you’re in shape.

Here’s my top 5 tips for how you would go about it

1. Approach a workout like you’re Michelangelo removing stone to reveal David.

With each repetition you chip away at inhibitions and insecurities. Casting a vote for your improved future self.

Just think about no longer having to wear a t-shirt in the pool or that top that makes you really hot in the office.

And instead imagine the feeling of being comfortable and proud of your appearance.

2. Know that weight training / resistance training is the most beneficial.

When it comes to changing your shape you’re going to need to do some resistance training.

It has all the essential mechanisms

mechanical tension

metabolic stress

muscle damage

No other form of exercise can say the same.

And contrary to popular belief it doesn’t make you bulky (believe me I’ve been trying for years)

The only thing that makes you big and bulky is eating in a calorie surplus.

That’s when you go over your calorie needs for a protracted period of time

3. Exercise doesn’t cause fat loss/burn.

Exercise doesn’t start fat burn, it slightly increases the rate.

And that’s only when you’re exercising at a certain intensities

So all those fat burning exercises you see on the internet that are titled ‘fat burning 30 minute workout’. Or get abs in just 15 minutes’ are erroneous.

They are insinuating that you need to do their exercises to burn fat and lose weight.

And whilst you will be burn fat whilst doing their exercises and exercise is very beneficial.

The people making these claims (who introduce the video by telling you their name immediately followed by their self appointed title of ‘weight loss guru’ or ‘fat loss expert’).

They distort the amount you’ll burn.

Which is why you shouldn’t be exercising to lose weight!

You want to do that through your diet!

Reply to this email and I’ll send you my guide on how to do this

4. It’s not about death metal, smelling salts and pushing yourself to the point where your eyes start to bleed

Your strength won’t be built through super human lifts. But by gradually increasing load over time.

It’s a principle called progressive overload. And so few know about it.

That’s why the 1.25kg and 2.5 kg plates are most underused pieces of equipment in the gym. Besides the disinfectant spray and blue roll. You’re aiming for marginal gains in strength each week. A little bit more weight, even on just one set of an exercise.

Reply to this email and I’ll send you my eBook that shows you how

5. It’s not just about the physical

From exercising you’ll also reap the mental benefits.

You build more grey matter and oxygenate all your brain better. From exercise you’re literally making yourself smarter.

Boosting testosterone in the process. Which will give you an increased sex drive and a competitive edge.

testosterone

How to increase your testosterone levels.

High testosterone is essential for a man, and if you aren’t optimising yours you’re leaving happiness and success on the table!

Healthy levels of testosterone are so important. For general health, disease risk, body composition, sexual function and just about everything else.

Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.

But how can you boost your testosterone levels? And how can you do it naturally so you can avoid hormone replacement therapy?

Let’s have a look at some lifestyle factors that will remedy the situation.

First up is exercise, to be more specific resistance training/weights.

People who lift have higher testosterone levels. Not does exercise increase testosterone levels, and fitness but also reaction times.

Factor into your week a minimum effective dosage. Resistance the urge to go full banana and instead commit to an amount of sessions you can realistically stick to. Even if only 2 sessions per week.

A Balanced diet,

to clarify, is eating enough protein, to aid satiety to aid weight loss, and muscle repair. Having enough carbohydrates also optimize testosterone levels during resistance training. And a balance of fats which are also beneficial for testosterone and health.

Combined with an energy target for your goal you will have a ‘REAL’ healthy diet.

Stress management

Natural elevations in cortisol can reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.

Chronic stress and high cortisol can also increase food intake, weight gain, and the storage of fat around your organs.

This is why it is paramount you input into your day time for actions that will see you decompress, away from stressors and stimulation.

Sleep

Getting good sleep is as, if not more important for your health as diet and exercise. It also has major effects on your testosterone levels.

The ideal amount of sleep varies from person to person. But one study found sleeping only 5 hours per night caused a 15% reduction in testosterone levels!

This is why it would be prudent to implement a bedtime routine that will improve the duration and quality of your sleep. Why not set an alarm at the same time each day to start your bedtime routine

For more help with these lifestyle factors download a free copy of my guide The Gentleman’s Vitality Handbook

sleep, stress, weight loss

Your recovery Rockstar

Did you know that getting adequate and good quality sleep has a significant impact on hormone balance and muscle protein synthesis.


Outside of muscle growth, sleep deprivation has also been directly linked to an increase in appetite and as a result an increase in body fat. Because when you are not getting enough quality sleep hormones called Ghrelin and Leptin are affected and can effect our hunger levels.


Poor sleep will also lead to detrimental effects on your immune system
Because sleep helps T cells, a key part of our immune system, get to other places. Having enough T cells around to keep an eye on things means that we’re better able to start an immune response as needed.


But that’s not all. Remember that sleep helps us learn and remember? Well, it works for immune cells too.


Sleep boosts the immune system’s ability to ‘remember’ particular antigens, such as viruses. And more effectively produce antibodies or specific defenses against a particular antigen.


The most beneficial phases of sleep are the 2-3 hours of deep sleep we should experience each night. Deep sleep is very restorative and is where our stress hormone cortisol is at its lowest. And other hormones that support muscle growth are at their most potent.


Phases of sleep and the circadian system affect our immune and inflammatory responses. During this period there are changes to levels of various hormones.


These hormonal changes help boost the adaptive immune response. By helping it learn and “remember” antigens. When we sleep, our immune system is transferring what it’s learned about specific antigens (such as viruses) into its ‘long-term memory’. Which helps it recognize and respond effectively to the same antigens in future.


Cortisol is a stress-response and steroid hormone that regulates a wide range of vital body processes. And, it plays a crucial role in our sleep.
Under normal circumstances, cortisol follows a strong circadian rhythm. It’s highest when we first wake up, and decreases throughout the day.


When we don’t get enough sleep, we see less variation in the circadian rhythm of cortisol. We don’t get the highest highs in the morning, nor does cortisol drop as much in the evening.


This means that we often end up with higher measurements of cortisol after poor sleep because it doesn’t decrease like it should. On top of that, not getting enough sleep is stressful, too!


So, does it matter if we get a bad night’s sleep, or if our cortisol is too high, or both?


Yes.


Some research has suggested that cortisol could be the factor that links poor sleep to the development of depression. These things often go together.


For instance, a hallmark symptom of depression is changes in sleep. Including more awakenings in the night, difficulty falling asleep, and less deep sleep. Unsurprisingly, people who have depression often also have higher concentrations of cortisol.


If we’re able to improve our sleep and reduce our cortisol levels (i.e., deal with our sleep and stress), it will likely also help us better take care of our emotional, psychological and social well-being.


You can get started on improving your sleep quality by:

  • increasing darkness in the bedroom
  • have a regular time for going to bed
  • remove electrical equipment from the bedroom
  • maintain a cool temperature in the bedroom
  • use an alarm that will wake you up in a light sleep phase
exercise, nutrition, stress, time management, weight loss

How to stay motivated

The most common questions I get asked are revolve around motivation;


‘how do you keep it going’,


‘how do you stay motivated’,


‘how do you get to the gym X amount of times a week’,


‘how are you so consistent with your sleep?’,


‘how do you maintain you physique?’.


The answer is…


…I have a plan! In my diary, everything is in there. My workouts, my meal times and my sleep.


Before I did this everything was so hap hazard and off the cuff. I was finding time instead of making time for the things essential to health and fitness.

That’s where the consistency comes from, having a routine! This structure and organisation omits the reliance on motivation. It’s overridden! My sleep regime, my exercise sessions etc. become a matter of course.


This plan for my lifestyle is one I can stick to and that I enjoy. because I have factored in the salient things and I do them day in day out, excellent health is the outcome.


By making time for the important things it makes motivation redundant. I do them regardless. Sometimes my motivation is high to do these things and sometimes it is low.


Because motivation is fickle, but routine and habit is consistent! And being consistent with your regime is how you achieve optimal health.


Another thing to consider is to make sure that your regime is realistic and enjoyable. Because if it is not, it is going to be difficult to stick to. And then you start bringing motivation into the equation. Motivation is what you don’t want to be reliant on/use.


Don’t get me wrong the times I’m motivated I embrace it and take full advantage of it. I’ll push myself a little harder, be more accurate with tasks and my productivity will be higher! But it’s not the foundation or the deciding factor in my actions.


The most important questions I ask my clients are ‘how often can you assign to this?’ ‘How many times a week can you exercise?’ ‘What’s a realistic bedtime for you?’ ‘What foods do you enjoy eating’ and ‘how many meal times do you prefer in a day?’
Because the best plan for your health and fitness is one that you can stick to! (And obviously one that gets you results).


Yes there are exercises that are going to be optimal for improving body composition. And to ensure that they are getting what their body requires for optimal function. And a few adjustments may have to be made. But you have got to be able to stick to it and enjoy it. And there in lies the secret sauce, adherence! It is the same with diet, if I tell you it’s chicken and broccoli for the rest of your days, you’re going to say ‘Andrew, kindly f*%k off!’.


This is why food plans are stupid. You’ve cultivated your diet over years and you eat at convenient times. To completely overhaul your diet is ludicrous! You won’t last very long before you throw in the towel and you are back with the diet you had before. But a nutrition plan well, that’s your diet tweaked to ensure you are getting the macronutrients inside of the meals you like.


I have had friends tell me that they had done a certain personal trainer’s, (let’s call him Joe) diet plan. And they lasted only a couple of weeks. Because ‘prepping like a boss’ (making meals for the week and putting them in Tupperware). And ‘eating clean’ is miles away from their normal diet. No wonder only 10% of the people that buy his plan complete it!


So when you’re thinking about sleep, stress management tactics, exercise and diet. Think about what you enjoy doing and you won’t need motivation!

confidence, exercise, stress, weight loss

A drop in the ocean

If you are looking to make a change it’s not an hour of exercise per week you need help with.

It’s the support outside of that gym session. Sure a trainer beasting you in the gym is fun and exercise is great and you’ll feel good it. But to make changes you need to go beyond that. You need to look past someone counting how many burpees you’ve done. To someone who can give you support outside of that gym session.

I’ve seen people that have had trainers for years and made zero change. That’s because one hour of the week that you exercise is futile when it comes to improving your health. It’s a drop in the ocean. 

As I said it will make you feel good for having done it but if you don’t have your nutrition on point it doesn’t matter. if you don’t have your sleep and stress managed then you aren’t getting to the crux of it.

It’s like putting a plaster on a broken arm

Lifestyle choices, the things that you’ve engrained over the years. Are the things that have got you into this situation. One hour of beasting a week isn’t going to help.

And what happens outside of that gym session with a trainer? You’ll have a vague idea of what to do from the sessions you’ve had but as soon as you walk out of the gym. You are on your own. This is tragic because that one hour in the gym accounts for only 4% of your day.

The other 96% is going to be a guessing game, the foods you eat your sleep cycle, how you manage stress, your activity. Plus all the other things that encompass your quality of life.

Without knowing what to do for the rest of the week you are stuck. Unaware of what you need to do to change your body nor do you have the mindset to facilitate change.

That one hour with a trainer does nothing to help you understand your metabolic rate. To determine the calories you need for fat loss and improving your energy. What needs to be a part of your diet to optimize testosterone levels and ensure you are helping keep lean mass. What exercise frequency and type you need to build muscle. Mitigate stress and elevate testosterone levels. What your sleep cycle looks like to ensure that you are energized. So you have focus and improved executive function.

Don’t get me wrong it’s admirable taking action to make a change but when you are not changing. It’s a poor investment. And it’s not the trainer’s fault, I’m sure they’re doing the best. But unfortunately, the entry standard into the fitness industry is low.

Gym staff will be able to guide you with exercise techniques. But someone with a Degree in sports science will have advanced knowledge of physiology. To program your sessions and recommend what exercise is relevant to your goal.

A Nutritionist will be able to plan out your diet to ensure that you achieve your goal of getting leaner. Whilst ensuring that you adjust your diet to optimise your energy and productivity. Increasing your testosterone levels.

An NLP Practitioner will help you manage stress. And ensure that cortisol doesn’t diminish your vitality and energy.

This is why it would be prudent to have a health coach in your corner. Someone qualified in all those areas. Who can program your lifestyle to improve your health. 

Ask yourself ‘what is the cost of not doing so?’ To continue on spending thousands on trainers whilst making no change. Wasting time getting nowhere with the newest fad diet that claims to be better than the last fad diet. To carry on feeling tired, exhausted, and stressed.

That is going to be very costly in terms of time and money. Not to mention the toll on your health.

The Limitless Lifestyle Blueprint covers every area of your lifestyle. To ensure that you are in the best possible health to live the quality of life that you want. To look good, feel good, and have that abundance of energy that helps you perform at your best.

Click here

confidence, exercise, stress

Progress not perfection

Good moaning Friend,

I hope you know that it’s common for willpower to fail at times. You may suddenly give into junk food and overindulge because of hunger or temptation. 

Or you may skip a workout because you had a shit day at work or an argument with your spouse and you are not in the mood. Or maybe you binge-watched a Netflix show and didn’t go? 

These things happen. You must forgive yourself and get back to it. So many people make the cardinal error of aiming for perfection and when they slip up, they feel like they’ve failed, and the entire goal has gone to waste. 

They then decide to just let themselves go, carry on with the bad habits, and give up on their goal. It is the equivalent of getting a flat tyre then slashing the other 3! All because they slipped up once and think it’s ‘game over’. It’s not! 

Acknowledge your mistake and analyze why you slipped up. Maybe you need to remove all fun foods from your kitchen, so you don’t binge. Or maybe you should work out first thing in the morning, so you don’t skip your training sessions. 

Once you figure out a way to rectify future mistakes, you’ll increase your compliance and prevent future slip-ups. It is easier when conditions are right.   

Aim for over 85% compliance with your routine and habits. 

No matter how disciplined you are, you will make a mistake and give in to temptation here and there. If your compliance is 85% and above, you’ll definitely be on track to achieving your goals. Perfection is unattainable. Progression is what you are focusing on!

If you’ve lost 0.5 kg this week that’s progress! If you’ve done more exercise or you’re stronger than last week, that’s progress! If you’ve got more sleep or controlled your temper in a situation that would typically see you erupt. That’s progress! And that my friend is all you need to concern yourself with.

If you want to make progress with your health and fitness. To look better, feel better, have more energy, and increase your productivity. Then the Limitless Lifestyle Blueprint is for you.

Click here

career goals, confidence, exercise, stress, time management, weight loss

Measure your progress

Often when we hear words like tracking or recording we fret and become anxious. We avoid compiling data about ourselves because we are fearful of what the numbers might tell us.

I wanted to tell you that this data/feedback is where you are, not who you are! These numbers should not define you, only bring to your attention that there is still work to be done.

I advocate you measure your progress as the data you gain tells you that you are:

1. actually taking action, not thinking that you are taking action.

2. on the right trajectory towards your goal because you can see a trend.

This in itself is motivating and will aid momentum. Because you can see that what you are doing is working! And that’s the most reassuring and satisfying feeling; knowing that what you are doing is working!

You move out of that limbo. That frustrating zone where you are taking action but you aren’t sure if it’s working or not. It’s a soul-destroying place to be when you are trying your hardest but you don’t see progress. Because you are unsure if your actions are worthwhile.

‘Am I wasting my time? Am I ever going to see results?’

Which is I offer a money-back guarantee on The Limitless Lifestyle Blueprint.

I know that when you follow the steps I’ve outlined you will achieve results, that will have you looking and feeling great. Giving you more energy, productivity, and confidence. Not only from being in great shape but from not wasting mental energy on your health concerns.

So if you are ready to start measuring your progress click here

career goals, confidence, exercise, stress, weight loss

Regret

My palms get sweaty on hearing that word. It makes me think if I’m making an impact and if I’ll be where I want to be 10 years from now.


Regret is a scary word. But it’s also a motivating word. Because regret DRIVES me to take action because I never want to feel it.


I’m DRIVEN to do everything in my power to succeed… So I don’t feel regret later.


Whether it’s tomorrow, next month, next year, or next decade. I’m always doing my best to move forward. Even if I don’t succeed every time – I’m always trying. As long as I’m enjoying the journey, I’m happy.


Because you never know when the journey will end. So that’s why I make the MOST out of every single moment. Because I never want to feel like I didn’t give it my all.
I know this is a deep message, but it’s one you need to hear.


No matter what you’re going through right now… Don’t give up!


Because the relief & success you’ll feel after you make it out of a bad situation feels SO much better than regret. Remember that!


So if you are trying to lose those 30 pounds you’ve been trying to lose for the past 10 years. 


Lower your risk of health concerns.  


Avoid a divorce that would cost you half your wealth.  ⠀


Achieve that promotion which adds extra £££ to your take-home. From focus and productivity at work.

These are all doable. The beautiful thing is The Limitless Lifestyle Blueprint covers most of the above.

A system that is more efficient, faster, and customized to your specific lifestyle. 


Click here

confidence, stress, time management, weight loss

You make the decision

Good moaning Friend,

Answer me this, and be honest with yourself. Is the best version of you is being kept at bay by your habits? Is your lifestyle doing you a disservice? Are you longing for a change?

Are you stuck in a rut? On a negative trajectory with your health and fitness, always feeling lethargic? Stuck in the monotony of life doing the same thing over and over, not progressing. Getting fatter, unhealthier, and dreading your next medical?

Do you see other guys in great shape seemingly effortlessly? Watching them engage in public displays of affection with their other halves.

Well?

I know, it’s a real papercut! But fret not! All this can be remedied.

I know what you’re thinking, those guys are not me, they live a different life. They have the time, I don’t.

What if I told you that the guys I work with were of exactly the same mindset. They didn’t believe it was possible. But to quote Nelson Mandela…

‘It always seems impossible until it’s done.’

These guys were no different to you. They knew they needed to change. They could feel their energy draining, their vitality slipping away.

Their problem was that they didn’t have a plan (like Alice in Wonderland asking the cat for directions, but not knowing where she was going).

That was until they took action. They made the decision to change. They committed to getting the most out of life before shuffling off this mortal coil. They took control and realized what I’m about to tell you now. Your health, your performance, your work-life balance… 

…starts with you!

It starts with you implementing self-discipline, managing your time. Saying no to the irrelevant and distractions. Blocking out family time, gym time, time for yourself, as you would a work meeting.

‘Ok Andrew I hear you, but where do I start with all this?’ You ask.

Well, to give you a plan going forward I have upgraded my free guide.

The Gentleman’s Guide to Vitality

In it, you’ll find:

*Diet tips for weight management and supporting testosterone levels
*Workout plans to improve body composition and reduce insulin resistance
*Sleep guidance to guard against testosterone decrease
*Stress management to reduce cortisol levels

Click here to download 

Start implementing the things in the guide and I promise you that you’ll be in a better position with your energy, productivity, and happiness.

But if you need some more support, someone to work it out for you, connect the dots, expedite the process and keep you accountable…

career goals, confidence, stress, time management, weight loss

You don’t build confidence!

‘That would be great. I would love to do that Andrew but I don’t have the confidence.’

‘You do’. I told him. ‘The confidence is there. You only need to remove the layers of insecurity that are suppressing it.’


‘It is there inside you. It’s a case of stripping away the negative narrative about your health, appearance, and future.’


‘That’s what we are going to be working on. Removing those limiting beliefs with physical and mindset changes.’


I could see the light bulb turn on. I could hear the cogs whirring. What I had said had landed. All of a sudden, James had switched on. What a great initial consultation we had.


James was no different from the other guys who I’ve worked with on The Limitless Lifestyle Blueprint.

Unfulfilled in their career because they are underproducing (due to low energy levels). 

Not progressing to the next level promotion that they have been working towards for the past 5 years. ⠀⠀⠀⠀⠀⠀⠀ 

Unconfident in their body and their intimacy with their partner has dropped off.

Stuck because they have been wasting thousands of dollars and hours on quick fixes. And they are still in the exact same spot as they were 5 years ago. 


Except worse off because they are 5 years older. 

This is why signing up to The Limitless lifestyle Blueprint and going through the modules of change, is beneficial. Because what you are paying for is time.  

Time saved from not following bad advice.  


Time saved from expediting the outcome. 


Time accrued from stacking years on to your life. 


Time back with your family because you are present and have balance.

For more information on how The Limitless Lifestyle Blueprint can help you click here.