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Quarantine took its toll on everyone, especially those of us without access to home gym during the lock down period.

So Here are some Easy Top Tips From Bodybuilders To Help You Get you Started on your after Quarantine Cut.

The cutting phase is generally the least popular part of a bodybuilder’s training. Cutting means eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. Unfortunately, cutting down on food and upping cardio can be a stressful experience at the best of times. 

With all of this in mind, most people try to get ahead during their cut by experimenting with different training patterns, different diets and any tips and tricks they can find.

The internet has become a place for active bodybuilders to share their advice and as such, knowledge passed down by people who have been through many cutting cycles is freely available online.

These cutting tips mean less trial and error for amateurs and ultimately, a better cutting phase that gives better results. Here are 10 of our favourite cutting tips to help you shred body fat.

 

1. Up Your Water Intake

While water does make your body look a bit more ‘bloated’, it has so many benefits that you need to seriously up your intake in order to succeed during a cut.

For starters, water helps starve off hunger. Having a few glasses with a smaller meal will fill you up and allow you to get by without feeling pangs despite less calories.

The additional hydration will also help give you energy during workouts, so you’ll be able to push a little harder and ultimately burn more calories.

Thirdly, drinking water as opposed to soft drinks means you won’t be adding empty calories to your already restricted calorie limit. Essentially, water is a ‘free’ drink whereas soda or sugary drinks will cost you precious calories that can be consumed as meals.

2. Cook Your Own Meals

Most bodybuilders become familiar with their kitchens as a matter of necessity. Whether you can quickly master taste or not, cooking your own food means you know everything going into it. During a cut, where excess salt or sugar in ready meals and takeaways can hinder weight loss, bringing your own food to work will eliminate any risky meal choices.

 

3. Avoid Catastrophising Cheat Meals

Due to the hard nature of eating at a caloric deficit, there will be a point where even the most seasoned bodybuilder will ‘fall off the wagon’ and have an over-the-top cheat meal or cheat during the week. 

If this happens, the key is to not delve into what psychologists call catastrophising, or thinking the worst. Just because you cheated on your cut, don’t tell yourself, “Okay I’ll get back to my diet tomorrow / 3 days from now / next week.” This kind of thinking will mean repeated cheat meals until you get back on track. Forgive yourself for the mistake and then get back on your cutting diet.

 

4. Increase Your Calorie Deficit With Cardio

When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.

 

5. Increase Lean Muscle Tissue To Help Your Cut

Building muscle also helps burn fat. Performing heavy weight, low rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.

 

6. Avoid Sugar

All sugars are sugar, but anything from refined process carbs or fat should be avoided. Sugar is quickly consumed by the body to be used as energy and any excess is stored as fat. During a cut, sugar should be virtually eliminated from your diet. Eat foods high in protein and fibre.

Eating clean means you get to eat more, as sugary foods are far more calorific than vegetables and lean protein.

 

7. Drink Caffeine – In Moderation

Caffeine helps to increase alertness and improves concentration. This helps you to focus on your cut. However, it is recommended not to exceed a daily intake of 400mg of caffeine from all sources.

 

8. Cut Down On Cooking Oil

When you’re cooking your meals, you might be adding calories without realising it. Cooking oil is very high in trans fats, and there are many who lather it into their pan and on their food without ever counting the calories they add. Cut down on the amount you use each time you hit the kitchen.

 

9. Maintain Protein And Fibre Intake

Of all the macronutrients, protein is most important for cutting. While it will be carbs you miss the most, when cutting down calories, protein is important to build muscle which boosts your metabolism. Therefore, you’ll need to keep up your protein intake. Products such as Whey Protein Concentrate (WPC) allows you to consume a greater intake of protein without overdoing the calories, they are also available in tasty flavours than can curb any sweet cravings too.

Fibre is another important food group. Eating raw vegetables helps you to mix up your diet and provides a great way to snack without adding many calories.

 

10. Be Ready To Deal With Hunger

In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.

Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.

At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.

Got an Awesome Cutting tip?
Let us know in the comment section below !

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Visualization is an often-taught mental rehearsal technique in sports. It is an extremely powerful tool and numerous studies have been done to test this. You may have heard of this basketball study or a different one with similar results.

A study conducted by Dr. Biasiotto at the University of Chicago was done where he split people into three groups and tested each group on how many free throws they could make.

He had the first group practice free throws every day for an hour.

The second group just visualized themselves making free throws.

The third group did nothing.

 

After 30 days, he tested them again.

The first group improved by 30%.

The third group did not improve which was expected.

The second group improved by a MASSIIVE 22% without touching a basketball!!!!

 

that’s only an 8% difference between mentally rehearsing or visualisation and actual one doing it in real life

What this shows is that your brain doesn’t actual know the difference between the experience you actually have and the one you vividly remember

 

imagine what you could do if you implemented both practice and the mental rehearsal technique of visualization.
The sky is the limit.

You can apply this to Sports or any goal in any aspects of your life.

 

For step by step ways to start visualizing and level up your mental game
checkout some great videos Youtube Here

What do you think?
Do you think Visualisation is a game changer
or just 'Woo Woo' B.S?

let us know below!

 

Here is a great Metaphor for life we heard while listening a  Fearless Motivation  Track on spotify!
Give them a listen on if you want to kick start your day for success!
-

Did you know when a baby giraffe is born

The mother giraffe gives birth standing up, so the first thing that happens to a new-born baby giraffe is a huge fall of about two metres.
What a way to enter the world – no loving cuddle, no smiles, just a giant drop… 
It get’s worse…
When the poor little baby giraffe shakes off the initial shock, and tries to stand up on its four legs, you would think the mother would try and help her little baby…
No – not this time.
The mother then proceeds to kick the legs out from this little baby, sending it sprawling back to the ground.
Baby tries again, and again the mother kicks the baby’s legs out, knocking it to the ground again.
This process is repeated over and over until the new-born giraffe is so exhausted it can’t even stand.
At that point, the mother will kick it again, forcing it to get to its feet.
Now you’re probably thinking this mother is awful or an exception, no this happens with all newborn baby giraffes… and WHY?:

BECAUSE THE MOTHER IS PREPARING THE CHILD TO SURVIVE PREDATORS IN THE WILD.
THIS BABY’S FIRST LESSON WITHIN SECONDS OF ENTERING THIS WORLD IS:
GET BACK ON YOUR FEET!
BE PREPARED!

Now i’m telling you that in order to reach any level of success in your life, sometimes your going to have to GET TO YOUR FEET after suffering setbacks
And ALL THE TIME you are going to have to BE PREPARED.

Now i wish i could get a mother giraffe out here to kick some of you into gear and teach you a lesson or two in preparation and survival
But i can’t

… But what i can do is get someone with more power.
YOU
I can leave it up to you.

PREPARE YOURSELF for success.
PREPARE TO WIN.
If you get knocked down, don’t just get up.
GET UP STRONGER THAN BEFORE.
GET UP MORE DETERMINED THAN BEFORE.

Have the DESIRE and HEART to follow EVERYTHING through in your life!
 EVERYTHING!
Leave NO stone unturned and complete NOTHING half hearted.
You don’t have half a heart!
GIVE IT ALL YOUR HEART
100% of your strength, courage and application.
Outwork EVERYONE
Anyone says you can’t do it: PROVE THEM WRONG

What do Ed Mylett, Tom Bilyeu, Tony Robbins, world-class athletes, and other top performers All have in common?

They all use the benefits of cold showers to take their lives to the next level.

Taking a cold shower every day has so many benefits. It’s the reason so many athletes and top performers use ice baths, cryo chambers, and cold plunges.

Outside of being able to calm your breathing and force your mind to accept the cold, there are nearly endless benefits of taking cold showers. Here are some of the biggest reasons to start applying cold therapy to your daily routine.

1. Improves Immunity

Want to take less sick days at the office? If your immunity is struggling, cold showers might be the answer.

An English study showed that regular cold showers trigger an increase in the metabolic speed rate and the number of white blood cells in the body. The two combined will help your body naturally fight diseases.

Your immune system will release virus-fighting white blood cells that will help you get sick less frequently. Cold showers can also increase your overall blood circulation throughout your body.

As Liam Neeson said about cold showers, “Standing under freezing cold showers every morning, — I did that. I got up to seven minutes most mornings and it actually works. It immunizes your body and your body starts getting used to the cold. It really works.”  

2. Promotes Fat Loss

Another huge cold shower benefit is that they actually promote fat loss.

There are two kinds of fat in your body: white fat and brown fat. White fat is the bad one and brown fat is the good one.

When you take cold showers, brown fat is activated due to extreme cold and starts to burn calories to keep you warm.  The increased activity of the “good fat” actually burns calories to keep the body warm.

Research has shown that cold temperatures can actually boost brown fat by 15 times higher than the normal amount! If you’re trying to lose a few pounds or need to jolt your system, cold showers might be more powerful than an energy drink or fat burner pill.

3. Promotes Faster Muscle Recovery & Better Circulation

Athletes have known about the benefits of cold showers and ice baths for years. It’s not uncommon to see football, soccer and basketball stars taking painstakingly cold ice baths following rigorous practice and games.

In fact, a 2009 study showed that an ice bath after intense training improves circulation and helps remove some lactic acid in the body. This can help you speed up the body’s recovery and heal faster than ever before.

It’s the same reason that ice brings down inflammation when you bruise or tear a muscle. By bringing the temperature of an area of the body down, you naturally speed up recovery.

Not to mention, along with faster recovery, cold water therapy helps improve circulation. Improved circulation means better overall cardiovascular health which helps if you’re training for endurance events.   

4. Promotes Resilience

Another scientific study showed that cold showers can help develop a nervous system that is resilient to stress. Who doesn’t want that?

The effort of taking a cold shower alone serves as a small form of oxidative stress. Remember, life gets stressful so it’s a good idea to train your body to prepare for stress in advance.

Not to mention, by getting yourself to take a cold shower or jump in a cold plunge, you’re getting out of your comfort zone. By breaking your routine and forcing yourself to do something you don’t like, even if it’s a couple of minutes, will help make things easier.

If you want to reach new levels of success in business, life or health, it’s not going to be easy. But cold showers can help train your mind and body to cope with new challenges and become resilient when things get tough.

. Enhances Skin and Hair

As you can tell, there are so many benefits to cold showers but they might also make you look better as well. Cold showers are shown to have positive benefits to both your hair and skin.

If you’re struggling with acne or other skin issues, cold showers might help. While hot water dries out your skin, cold water actually tightens it. This prevents your skin from getting clogged.

Lastly, cold showers can also help your scalp and hair as well.  

6. Lowers Chances of Depression

Want to battle depression naturally? Besides intermittent fasting and constant exercise, cold showers can also be added into the equation.

Your heart rate will also increase, resulting in a rush of blood through your body that will help you get energized for the day. World class entrepreneur Ed Mylett said that he either takes a cold shower, goes for a walk in the cold or splashes cold water in his face daily to help energize him each day.

7. More Health Benefits

Here are three other benefits that show the power of cold showers.

Increases Testosterone Levels

Want to increase testosterone naturally? Besides eating low-carb with high fats and using interval training, cold showers can also help!

Improves Fertility

Cold showers have also been found to boost sperm count and increase fertility in healthy males. Researchers said that it could also reverse the effects of hot baths as they have been considered to lower sperm count.

Helps You Sleep Better at Night

Tim Ferris best-seller, The Four Hour Body said, “A 10-minute ice bath could help people get incredible sleep at night.” The book states that “Taking a cold shower gives elephant tranquilizer-like effect that will put you straight to bed.”

HOW TO START TAKING THE PLUNGE

So how should you get started with cold showers to take advantage of all these health benefits? Slow and steady!

The brain doesn’t like drastic changes in your life as it views them as a threat. Instead of trying to do 10-minute ice cold showers, take your normal shower first. Then, in the end, finish with a 1 or 2-minute cold shower.

As you get more adjusted to it, increase your time or take an entirely cold shower. It’s a great way to start the day, revitalize your body, and set yourself up for success.

TLDR (too long Didn't Read)

Why you should take COLD SHOWERS

1. They suck. And doing things that suck everyday will help build your resilience.

2. Cold exposure has multiple health benefits

3. They allow you to practice getting control of your mind.


Do you Have Cold Showers?
Did you see any of the Benefits listed?
Let us know below!

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The new study, conducted by psychological scientist Daniel Farrelly of the University of Sunderland and colleagues, demonstrated that males who chose red as their color in a competitive task had higher testosterone levels than other males who chose blue.

"The research shows that there is something special about the color red in competition, and that it is associated with our underlying biological systems," says Farrelly.

The researchers believe that the link may explain why many sports stars wear red clothing -- Tiger Woods, for example, famously chooses to wear a red shirt on the last day of a major competition.

Choosing to wear red "may, unconsciously, signal something about their competitive nature, and it may well be something that affects how their opponents respond," Farrelly explains.

Farrelly and colleagues recruited 73 men to participate in the study, and they were unaware of the study's aims. The men were told that they would be performing a competitive task and that their performances would be placed on a leaderboard. The participants then chose either a red or blue symbol to represent them in the table and completed the competitive tasks. They also answered questionnaires aimed at gauging whether various personal reasons may have affected their color choice.

To determine participants' testosterone levels, the researchers took saliva samples at the start of the study, before the participants knew about the competitive task, and again at the end.

The data revealed that men who chose red had higher baseline testosterone levels, and they rated their color as having higher levels of characteristics such as dominance and aggression, than men who chose blue.

Color choice did not, however, seem to be related to actual performance in the competitive task. The researchers believe that direct competition, in which opponents can be seen wearing red or appearing red, may be necessary for the red advantage to occur. Along these lines, previous research has shown that wearing red can be advantageous through its influence on opponents' perceptions, leading them to view red competitors as being "high quality" competitors.

The more you know!