Why Not?

One of the most frustrating things I come across daily within my own life and those of others is limiting your life because you simply cannot do something. I for one seem to face this dilemma every day whether it be at work, in the gym or in my own personal life. It's made me wonder why must I always look to the negative (and mostly) the easy option by opting out of whatever I want to do.

Finances

An example of this is facing my credit card bill, when I get that notification email stating my account balance is in I will ignore it up until the last few days before payment is due and then I will take a quick glance and then pay it. This is a poor habit in mindset because it does not let reflect on any unnecessary spending habits that I may have accrued during that month and I am unable to learn from any mistakes in the past. I choose to ignore the credit card bill because I don't want to face the reality of what has happened during the month even though I very well have a rough idea of any silly purchases I have made.

As I have goals to attain some sort of financial wealth in the next 10-15 years, it's a necessity that I start looking at my finances weekly until I get my spending habits in order. To understand finances better we must continue to do the basics:

• Check our account balances once a week;
• Open bills AS SOON AS YOU RECEIVE THEM and PAY THEM AS SOON AS POSSIBLE;
• Create a budget;
• Begin to get out of debt; and
• Set longer term financial goals.

So far I've managed to create a budget and set longer term financial goals but I still need to work on checking my account balance and opening bills/paying bills as soon as possible. With regards to debt, the only major debt I have at moment is my HECS debt and to be honest I don't see any value in downplaying that debt any quicker due it's low interest rate compared to storing my money in other investment devices. A good article for further tips is here.

Health & Fitness

The biggest issue that those facing major health & fitness goals is get yourself into the right mindset through your desire and using this desire to create the motivation to achieve those goals. Too often I hear excuses of people being unable to do something because they simply physically can't but the solution to rectify the issue is right in front of them, they choose not to go down that route. I guess what I'm saying is whenever we feel down and out chasing our dreams we must take things in perspective and realise that what we're embarking on has been done before, it will hurt but it's for a good cause and overall we must enjoy what we're doing instead of believing that dieting or exercising is the devil in our life.

Overall, instead of saying I can't do something because of a reason. Ask your what is that reason and how can I remove that reason.?This is a better way of getting perspective on the problem you are facing and can offer alternate views and possibly finding alternative ways in addressing the issue to lead to further success.

80/20 Principle

Currently I am reading a book about the 80/20 Principle and it's application in a business and financial sense but it makes me wonder how it would be applicable for weight loss and general fitness.

I am someone who has planned my meals Monday to Thursday with Friday being a bit loose as I usually go out for lunch at work and then from there on things start to slip on weekends. Unfortunately this probably does more damage than I am able to recover during the week Monday to Friday. The 80/20 principle states that 20% of your effort has 80% of the effect, this case the "20%" of the weekend has the effect of 80% of my diet as usually the calorie intake and output is much higher than what I'm able to achieve during the week. This essentially means we shouldn't be worrying so much during the week, the fact we are at work we are able to easily perform routine health and fitness activities and it's during the weekend that we should be focussing 80% of your effort.

During our health and fitness adventures we should celebrate those moments we are achieved something remarkable such as achieving your first 5km in 10 years or reaching a goal weight you had not been at for many years. Instead of focussing on the average achievements we are able to gain a lot more from celebrating the bigger achievements which took more effort but had a bigger net positive result.

A successful fitness plan is a simple fitness plan where individuals are able to take short cuts to achieve more with less effort. A simple "short cut" could be planning your meals for the weekend rather than thinking on the fly. By having a fitness plan we are able to exercise control over our lives with the least possible effort because the planning of our weeks allows us to act with minimal thought.

By focussing on weekends primarily we are able to strive for excellence in the time that counts most, spending more time worrying about the weekday health and fitness won't result in anywhere near the same positive results for you.

We should look for help as much as possible, by out sourcing certain tasks such as exercise (personal training) or food (youfoodz/light n easy) we are able to remove further stress from our lives in not having to think about those certain elements in our health and fitness plan.

More importantly, our health and fitness plans should have things that we enjoy. There is no point eating stacks of fish if you don't like fish.

Finally we must enjoy the journey. We must calm down, work in an efficient manner (what's the point of exercising every day?!) and set a limited number of valuable goals where the 80/20 principle will work for us. An example of a very simple goal could be, on weekends I will only have one bad meal on Saturday. By focussing on the areas where we slip up most we are able to negate the most damaging aspects of our lives. Health and fitness shouldn't be a chore, it's something fun and it's only when one has fun is where they will see their results compound. Treating it as a chore will get you no where as you will constantly find ways to have a negative perspective on your journey.

The Devils Workshop

A bit of a self analysis post here, trying to understand my thinkings and mindset. I've answered this questions as quick as possible going with my first thought rather than trying to think an fabricate an answer. A good one for anyone to do to find a little bit more about themselves.

1. Do you complain often of "feeling bad'? If so, what is the cause?
No

2. Do you find fault with other people at the slightest provocation?
Yes

3. Do you frequently make mistakes in your work? If so, why?
Not to my knowledge.

4 Are you sarcastic and offensive in your conversation?
Depend who I am with

5. Do you deliberately avoid the association of anyone? If so why?
Yes, if first impression of the person is not good I will hold that impression until proven others.

6. Do you suffer frequently with indigestion? If so, what is the cause?
No

7. Does life seem futile and the future hopeless to you? If so why?
Not all the time, the occasional thought will exist when working conditions are unstable.

8. Do you like your occupation? If not why?
I enjoy my occupation but engineering probably isn't my true passion in life, it's just something I've ended up doing.

9. Do you often feel self-pity? If so, why?
No

10. Are you envious of those who excel you?
Yes

11. To which do you devote more time thinking of: success or failure?
Success I hope

12. Are you gaining or losing self-confidence as you grow older?
Gaining self confidence

13. Do you learn frothing of value from all mistakes?
Yes but I don't take any physical record

14. Are you permitting some relative or acquaintance to worry you? If so why?
Sometimes parents do but usually not

15. Are you summits "in the clouds" and at other times in the depths despondency?
Yes

16. Who has the most inspiring influence open you? What is the cause?
Fiance and my own ambitions have biggest influence due to wanting more success and to provide finance with lifestyle she wants

17. Do you tolerate negative or discouraging influences that you can avoid?
I prefer to avoid it

18. Are you careless of your personal appearance If so, when and why?
No

19. Have you learned how to "drown your troubles" by being too busy to be annoyed by them?
No

20. Would you call yourself a "spineless weakling" if you permitted others to do your thinking for you?
No

21. Do you neglect internal bathing until autointoxication makes you ill tempered and irritable?
No

22. How many preventable disturbances annoy you, and why do you tolerate them?
Things such as whistling and humming annoy me, I have to tolerate them as I would be rude to question it

23. Do you resort to liquor, narcotics or cigarettes to "quit your nerves" If so, why do you not try willpower instead?
No

24. Does anyone "nag" you, and if so, for what reasons?
No

25. Do you have a definite major purpose, and if so, what is it and what plan have you for achieving it?
I now have a definite major purpose in life. I want to have at least $1 million net assets by 40 years old with passive income covering all major expenses. This will be done by investing 5% weekly pay fortnightly into an index fund and 5% weekly pay into a listed investment company. These numbers will be increase to 15% total investment with another product before getting to at least 20% invested by 35 years old. Principal home is to be bought by thirty with at least one or two investment properties available bought through Metropole. In the short term I will cut down expenditure to ensure the wedding and honeymoon can be paid for and locations wanted to go are able to be visited.

26. Do you have suffer from anyone of the six basic fears? If so, which ones?
The only fear I could think of having is loss of love.

27. Have you a method by which you can shield yourself against the negative influence of others?
I need to avoid and cut all friendship ties to those who are negative influencing my dreams and aspirations.

28. Do you make deliberate use of autosuggestion to make your mind positive?
No

29. Which do you value most, your material possession or your privilege of controlling your own thoughts?
Privilege of controlling your own thoughts

30. Do others easily influence you, against your own judgement?
Only when I am in a position where I am unsure of the answer or action that I am easily influenced

31. Has today added anything of value to your stock of knowledge or state of mind?
Yes I learnt about gentrification and the oversupply suburbs in Brisbane.

32. Do you face squarely the circumstances that make you unhappy, or sidestep the responsibility?
I side step the responsibility and need to take forward steps to make changes and fix any issues.

33. Do you analyse mistakes and failures and try to profit by them, or do you the attitude that this is not your duty?
Depends on the situation but I usually try to mind my own business

34. Do you encourage other people to bring their worried to you for sympathy?
I will sometimes let people vent when I realise something is wrong so they can release their issue as soon as possible but I don't get too caught up emotionally in the situation.

35. Do you choose, from your daily experiences, lessons or influences that aid in your personal achievements?
Yes

36. Does your presence have a negative influenced on other people as a rule?
I hope not, perhaps it does on those I do not with associate with.

37. What habits of other people annoy you most?
Whistling, humming, binge drinking, settling for life gives them and not giving more

38. Have you learned how to create a mental state of mind which you can shield yourself against all discouraging thoughts?
No, I usually just walk away from the problem or fight the issue and get too involved.

39. Does your occupation inspire faith and hope?
No

40. Are you conscious of possessing spiritual force of sufficient power to enable you to keep your mind free from all forms of fear?
No

41. Does you  help you to keep your own mind positive?
I do not have a religion but my mind is somewhat a positive first

42. Do you feel it your duty to share other people's worries? If so, why?
I avoid sharing other peoples problem as I don't want to be a gossiper spreading information that was told in confidence.

43. If you believe that "birds of feather flock together", what have you learned about yourself by studying your friends you attract?
Overall a nice person with some rough around the edges and no where near perfect.

44. What connection, if any, do you see between the people with whom you associate most closely, and any unhappiness you may experience?

45. Could it be possible that some person you consider to be friend is, in reality, your worst enemy because of their negative influences on your mind?
Yes and I need to identify those and slowly phase it out.

46. By what rules do you judge who is helpful and who is damaging to you?
Usually if they disagree with me I'll naturally go on the back foot and start finding ways to fight back but depending on how much respect I have for them is how i'll determine if they're helpful or not.

47. Are your intimate associates mentally superior or inferior to you?
Depends on the situation, I'd say we compliment each other. I may just have slightly more drive to succeed goals.

48. How much time out of every 24 hours do you devote to:
a) Occupation - 9 hours
b) Sleep - 7 hours
c) Acquiring useful knowledge - 2 hour
d) Plain waste - 6

49. Who among your acquaintances
a) Encourages you the most - Parents and partner
b) Cautions you most - Parents and partner
c) Discourages you most - No one in particular
d) Helps you most in other ways - Mentors

50.What is your great worry? Why do you tolerate it?
Greatest worry is not succeeding at my life goals, I haven't been able to tolerate it because I wish to achieve more but haven't action the proposed plans as I'd like to.

51. When others offer you free, unsolicited advice, do you accepted it without question or analyse their motivates?
I will analyse their motivates and be very skeptical.

52. What, above all else, do you most desire? Do you intend to acquire it? Are you willing to subordinate all others desires for this one. How much time daily do you devote to acquiring it?
I desire financial freedom and happiness the most and am willing to take risks and chances to get there. I aim for at least an hour a day in acquiring knowledge to reach this goal.

53. Do you change your mind often? If so, why?
No

54. Do you usually finish everything you begin?
Not as much as I'd like to and it depends on my motivation levels.

55. Are you easily impressed by other people's business or professional titles, university degrees or wealth?
Yes

56. Are you easily influenced by what other people think or say of you?
Yes and to be honest I would like to know more of it.

57. Do you cater to people because of their social or financial status?
No I feel my friends are because we get along well and the social/financial status isn't something I worry about. In fact, I am skeptical of richer people and can get on board the tall poppy syndrome.

58. Whom do you believe is the greatest person living? In what respect is this person superior to you?
I don't have anyone in particular that I idolise, I have many people that I idolise because they are in a state in their lives where they are happy, financially free and working on a passion project.

59. How much time have you devoted to studying and answering these questions?
This questionnaire took about 10-15 minutes as I answered with the answer that came first.

Alcohol and its effect on the human body

As someone in my mid 20’s, I am no stranger to the weekly nights out on the drink where I’d easily consume plenty of drinks up and beyond 10 drinks in a nightly session. Obviously, while attempting to live a health clean lifestyle this weekly event most likely probably damages my weekly progress more than I can maintain and overturn.

I’ve decided to investigate the effect of alcohol on the body and see what exactly some drinks are worth.

Effect on the body

Unfortunately, unlike protein, carbohydrates and fats the human body cannot store alcohol. When alcohol is swallowed it travels down the oesophagus into the stomach and the small intestine. Here 80% is absorbed into the small intestine and 20% into the stomach. It avoids the the normal digestive process and goes straight into the blood stream. The body cannot store alcohol because one of the intermediate products of alcohol metabolism is acetaldehyde which is extremely toxic to our system.

One of the organs heavily affected by alcohol is the liver because it is the main organ that processes poisons such as alcohol, without the liver you could not live. For those that are heavy drinkers, this period can damage the liver due to free radicals which can attack the nearest stable molecule, leading to a dangerous chain reaction which can result in a disease called cirrhosis of the liver. Ultimately, cirrhosis causes scar tissue to replace normal, healthy tissue in the liver which restricts blood flow and forces the liver to not work as it should do. Alarmingly, on average, studies have demonstrated an increased risk of 19% for liver cancer per 10 grams of alcohol per day for woman, compared to only 3% for men. If one was to consume alcohol, a maximum limit of 2 per day for men and 1 drink per day for women should be applied up to 65. Anything above this can lead to the possibility of increased risk of liver cancer.

Now, one way to “ease” the effect of alcohol especially on your stomach is by eating. Alcohol increases acid in your stomach which can lead to extreme stomach pains or sores in the intestines. Food will slow down the rate of the absorption of alcohol into the body.

Unfortunately, the body will aim to break the alcohol first due its poison characteristics and not worry about the food. The somewhat high content of carbohydrate levels in alcohol can be damaging to our bodies because of our limited capacity to store those carbohydrates. Whilst drinking, the body will experience short term periods of excess glucose which promotes fat storage. As shown below, a simple 6 lager beers on a given night equates to 66 grams of carbohydrates which leads to those beers providing 12-16 times the glucose our bodies need to maintain homeostasis (property of our body system in which variables are regulated so that internal conditions remain stable and relatively constant).

Calorie Count in Popular Drinks

	Alcohol (g)	Carbs (g)	Fat (g)	Calories (kcal)
Spirits (45 mL)	13	0	0	100
Wine (150 mL)	13	5	0	120
Beer (355 mL)
Light	11	5	0	105
Lager	13	11	0	145
Ale	13	12	0	150
Stout	11.5	17	0	155
Liqueur (45 mL)	6	8.4	6.5	147
Mixed Drink (45 mL rum + 90 mL coke)	13	11	0	145

By increasing the levels of glucose when drinking, we enter the high toxic levels which our body must somehow expel this alcohol energy (from the macronutrients and calories) but also the blood sugar levels (glucose levels). The body then has two options to resolve this, oxidise the glucose or store it. However, if we have eaten plenty during the day and our glycogen stores are full then our bodies will use the excess glucose to create new body fat.

So what happens when we go out for dinner and then have some drinks? Firstly these meals usually contain a large amount of carbohydrates (I’m looking at you Little Greek Tavern) so our bodies aim to burn the alcohol first and then store our previous meals as fat storage which happen to end up in the belly (bye bye 6 pack).

The problem with alcohol metabolism is that it takes a very long time, as shown in the following image.

A simple four drinks can produce approximately SEVEN!! Hours worth of fuel and our livers can only metabolize between 7-15 grams/alcohol per hour.

Now let’s be honest, when we go out we’re not exactly having three drinks in the night. The issue is, we will have six to ten drinks in the night and this is on top of all the glucose and fat stored from all the food you have had during the day. So whilst we’re slamming down those brewskies and chowing down our filthy kebab at 3am our bodies are most likely still trying to burn through that alcohol at 8 or 9am the next day. On top of that, we have to contend with all the food we’ve eaten and we could only be resuming to normal metabolism levels at midday.

Conclusion

So now what? It’s impossible to get that shredded body and smash out benders every week. At some point it’s going to catch up and you’ll go from the single digit body fat % to double digit dad bod. Firstly, we are going to put on fat by consuming more calories so at some point we need to heavily restrict the calories we’re eating on the day of drinking. The body finds it tougher to convert excess protein into fat, so aiming to stick to lean proteins such as chicken and vegetables only (for carbohydrates) throughout the day can help limit the fat storage effects providing our calorie intake is suitable.

References

http://graemethomasonline.com/beach-body-or-beer-belly-alcohol-and-your-physique/

http://nihseniorhealth.gov/alcoholuse/alcoholandaging/01.html

http://sciencenetlinks.com/interactives/alcohol/ebook/pages/digestive-system.htm

https://en.wikipedia.org/wiki/Homeostasis

http://rippedbody.jp/how-to-drink-beer-and-not-screw-up-your-diet/       

F$%& The Haters

The power of persistence in times of adversity is a trait that many successful people have managed to harness to achieve their desire and goals. Founder of FedEx, Fred Smith was able to persevere through many times of difficulty to ultimately build an air freight empire.

As student at Yale University, a professor proposed that the concept of air freight was the next big thing for the future and would be the primary source of income for most airlines. Fred, however disagreed as he believed that the passenger air routes available were incorrect for future. Fred went on to write a paper explaining that the costs would not come down in the current system and to become profitable through air freight an airline must service not only the bigger cities but also the smaller cities as well primarily as an air freight airline with no passenger routes. His professor disagreed and gave Fred a low grade. Now this was a major set back for Fred and one that many of us would probably see as a major obstacle to lead us to failure. Fred, however did not let this get in his way.

Fred went on to create the basics of the FedEx concept:

• An all freight airline which would primarily fly at nights when airports weren't congested;
• All packages were small, high priority where speed of delivery was important; and
• All packages were taken to a central location before being processed to their next destination.

It's hard to imagine that the idea of FedEx would receive initial negative feedback, but Fred was unable to find any investors willing to raise help capital. Fred did not let this next set back deter him and raised a further $91 million to fund his untested idea.

Once his concept began to gather the attention of competitors, they started arguing to the Civil Aeronautics Board (CAB) to refuse permission for FedEx to operate. Once again, Fred was able to overthrow this set back by ensuring his planes carried a maximum 7,500 pounds of payload which removed the necessity for CAB permission.

Fred started the company with 14 small aircraft in 1973 that took off from Memphis  and delivered packages to 25 different cities within a 24 hour period. Despite this, the company did not produce a profit until July 1975 where it then became the premier air freighter for high priority goods.

The Concept of Determination

Whilst the story above certainly lacks a fair chunk of the detail involved, the general concept of overcoming adversity is what Fred Smith was able to do in reaching his ultimate goal.

Fred had a definite purpose backed by a burning desire for its fulfilment. He truly believed in his concept and did not let his professor deter his plans let alone his inability to raise capital. Admittedly to raise his capital he did have an existing $4 million on hand, it is still a staggering feat to turn that into the $91 million required to start the business.

He had a plan which was expressed in continuous action, his plan became a habit in his life and consequently he was able to reach his goal through his drive and passion in his project.

Fred had a mind closed tightly against all negative and discouraging thoughts. He did not let his professor opinion of his paper affect his mindset nor did he let those asking for his resignation when the company wasn't turning in a profit.

Finally, he had a friendly alliance with one or more persons who encouraged him to follow through with both plan and purpose.

Lack of Determination

All of us experience times of lack of determination to achieve what we want. For those achieving in the health and fitness sector, getting your butt to gym or eating the right diet and living the clean healthy lifestyle can be challenge especially when bad habits are engrained in our lifestyles. The symptoms below are some that we face daily and must preserve to reach our goals and achieve the lives we want:

1. Failure to recognise and clearly define exactly what you want;
2. Procrastination & Indecision;
3. Habit of blaming others for your mistakes;
4. Weakness of desire due to neglect in the choice of motives that implied action;
5. Willingness to quit at the first sign of defeat;
6. Lack of organised plan;
7. The habit of neglecting to move on ideas, or to grasp opportunity when it presents itself;
8. Wishing instead of willing;
9. Searching for the short cuts; and
10. Fear of criticism.

In the end no matter what our goal may be, these symptoms are all able to be overcame. Whether we are striving for financial success or a new lifestyle there are always ways to reach that goal. 

Firstly, it is important to maintain a clear vision of your goal. Aim to create a habit through the desire of your ultimate goal. Create a state of mind that allows you to maintain focus on what you want. Taking the first step towards that goal is better than nothing. For example, some say the hardest thing about going to gym is getting there. Spend your day focussing on getting to the gym, because once you're there it's easy to get into the groove.

Secondly, believe in your ability to carry out a plan, if you're trying to lose weight, get fit or become rich - chances are the plan you've chosen has been done before. Importantly, stop blaming others for your mistakes and accept responsibility for what you want in life, too many people take the easy option and blame external factors for their failures. Find out why these are making you fail and search for ways to avoid them. There will always be someone jealous that wants to shut you down out of spite.

Finally, use the habit of concentration and constant reminder to maintain your willpower and build a habit to achieve your goals. Constant reminder of what you're aiming to achieve keeps one focussed on their ultimate goal. It provides us with purpose in life and allows us to live a life of fulfilment.

Monday Motivation

State of Mind

If you think you are beaten, you are,

If you think you dare not, you don't

If you like to win, but you think you can't,

It is almost certain you won't.

If you think you'll lose, you're lost

For out of the world we find,

Success begins with a person's will -

It's all in the state of mind.

If you think you are outclassed, you are,

You've got to think high to rise.

You've got to be sure of yourself before

You can ever win a prize.

Life's battles don't always go

To the stronger or faster man

But soon or late the one who wins

Is the who thinks he can.

By Napeleon Hill

Taking a stand "Think Big"

I've recently finished the book Take a Financial Leap by Pete Wargent which was a fantastic read and one I highly recommend to anyone wishing to start taking positive steps in their life to financial freedom and also just altering their mindset to becoming successfully financially. I have read Pete's previous two books and it was good to brush on some of the concepts again and review my investment plans and reassess my life goals.

In Chapter 7 the books discusses creating big goals and I've decided to complete the exercise and post it up publicly so I can be constantly reminded of what I am aiming to achieve in life.

Personal Development Goals

1. Develop the following character traits - open, honest, friendly, happy, extraverted, confident, successful, respected;
2. Be a loving, carrying husband and a father who will never let his youth escape him;
3. Cement important relationship and isolate myself from any negative relationships;
4. Achieve financial freedom by 40;
5. Learn to build a business in my passion;
6. Become aware of the Brisbane real estate market;
7. Blog 3-5 times weekly on health and fitness, Brisbane real estate and my own investing journey; and
8. Weight lift 3-4 times a week, ride 1-2 times a week and be in great shape;

Career, Business and Financial Goals

1. Continue to invest every month into index fund and LIC. Increase investment amount every pay rise (minimum 10%) and diversify portfolio every five years;
2. Improvement money management skills;
3. Own an investment portfolio with a net asset worth of $1,000,000 by 40 through real estate, index funds and LIC's;
4. Become a Lead Structural Engineer with a diverse range of experience in commercial, industrial and infrastructure; and
5. Find a passion project for part time income that can slowly replace engineering salary.

Adventures, experiences, travel and toys goals

1. Holiday in Africa and South America;
2. Ride in New Zealand (Queenstown and Rotorua);
3. Go to a soccer world cup;
4. Own a BMW M3 and Range Rover Sport for Em; and
5. Build family home in St Lucia.

Charitable and contribution goals

1. Donate to Lifeline charity;
2. Complete a charity bike ride; and
3. Find a charity and volunteer once a year to help.

I'll assess these goals every year and provide progress where possible so I can see if I'm at all making it anywhere in life...

The Power of Desire

I am currently reading the book Think and Grow Rich by Napoleon Hill which thus far has been a very interesting read regarding the mindset of those who become wealthy but I also believe many of the principles that I've read in the book can applied to ones health and fitness.

For instance one the chapter talks about desire and how important it is for those wishing to accomplish specific goals in life to maintain a high standard of desire. The method applies to becoming rich however I have altered it to show how it can be applied for health and fitness and is now something I wish to use going forward in a subconscious manner.

1. Fix in your mind the exact weight and lifestyle you desire. It is not sufficient merely to say, "I want to be skinny." Be definite as to the amount.
2. Determine exactly what you intend to give in return for the body you desire.
3. Establish a definite date when you intend to possess the body you desire.
4. Create a finite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.
5. Write out a clear, concise statement of the body weight you intend to reach. Name the time limit for its acquisition. State what you intend to give in return for the body, and describe clearly the plan through which you intend to reach it.
6. Read your written statement aloud, twice daily, once before retiring at night, and once before rising in the morning. As you read, see and feel and believe yourself in your new body and lifestyle.

The problem with the health and fitness industry these days is everything is has become far too complicated with too many fad products and effective marketing confusing the masses of population to take shortcuts and forget about the basics of being a health and active person. Whilst people argue over calorie counting and macro nutrients and so on, the simple truth is the person will not succeed if their mindset is not in the right space. Using the method above is step towards reaching your goal, by reminding yourself twice daily you can hope to turn basic diet controls such as calorie awareness and portion control into habits done purely based on your subconscious.

Fulfilling my NYE Fitness Goals

One of my biggest passions is health and fitness, especially at the gym where the hour or so I’m there is my only time to myself. This year I set out a number of goals I wished to hit.

Bench Press 100kg

Dead Lift 180 kg

Squat 160kg

Shoulder Press 80kg

In week one of my quest, I tore a disc in my back and completely killed any chances at reaching those goals as I was enduring severe sciatica and did not want to add further damage.

For six months I focused on Physiotherapy and Pilates to ensure my back was 100% and at the middle of this year I was reasonably happy with how things were going.

I decided to try reach my NYE fitness goals by reading the Arnold Schwarzenegger Encyclopedia of Body Building Book and constructed my own weight lifting plan that fit around my lifestyle. I focused on three hard gym sessions a week and aimed to eat at least 3000 calories a day with 40% protein, 40% carbohydrates and 20% fats incorporated in my diet.

After 12 weeks of focusing hard on the gym here is my progress:

Workout A

Exercise	Week 1 Max (kg)	Week 12 Max (kg)
Bench Press	60	85
Inclined Bench Press	60	65
Pullovers	12.5	27.5
Chin Ups		BW-27.5
T-Bar Rows	45	70
Sumo Dead Lift	20	80

Workout B

Exercise	Week 1 Max (kg)	Week 12 Max (kg)
Clean & Press	40	65
Lateral Raises	7.5	10
Upright Rows	40	42.5
Push Press	50	47.5
BB Curl	27.5	27.5
Seated DB Curl	7.5	12.5
Close Grip Press	30	40
OH Tricep Extension	12.5	15
Wrist Curls	12.5	22.5
Reverse Wrist Curls	2.5	3

Workout C

Exercise	Week 1 Max (kg)	Week 12 Max (kg)
Squats	85	115
Lunges	20	22.5
Single Leg Press	40	65
Standing Calf Raises	45	50

Mixed bag of results for my mind – bring on the next 12 weeks with an increased calorie amount to minimum 3200 calories. I'll update my results at the end of the next period.