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What Is Your Gift?

what is your gift

True story.

One of my clients told me about a friend of his that dropped dead of a heart attack last week.

He was 49 years old and reasonably healthy.

There was no apparent sign of illness and BOOM!

Tragic, shocking and sometimes unavoidable.

Here’s my point….

You gotta have some urgency in your life.

Most people never use all of their “stuff”

Move on something today like there is no tomorrow because you never know what is in store for you.

Most people never discover what their true talents are.

Most go through life just paying the bills with a job that they don’t care for.

Most people reach the end of their life never having developed their gift.

What is your gift?

What are you better at than anyone you know?

If you can work that out, you should work hard on it every day, become a master and you will never work a day again in your life.

If you want something in life, you have to be relentless, always looking for a way to make your move and get ahead.

Live your life with passion and drive.

Many of us go through life with our brakes on. Past defeats, past experiences and our environment have shaped our life but we MUST break through this.

Develop a relationship with people that are doing what you want to do.

SUCCESS leaves clues, someone once said.

Surround yourself with positive, successful people and just watch what happens.

If there is something in your mind right now, as you read this newsletter, that you have always wanted to do but haven’t…move on it now.

Don’t be one of the ones that get to the end of their life with regret.

If you hate your job, change it.

If you relationships need to change, change them.

If your finances need taking care of, learn about finances.

If you need to lose weight and get fit and healthy, get to the gym and seek out your local personal trainer.

If you have always wanted to travel somewhere but have been waiting for the “perfect moment”, take action now!

Every single one of you reading this has a natural talent yet many reach the end of their life never having fulfilled their potential.

Einstein said ” Everybody is a genius, but if you judge a fish by it’s ability to climb a tree, it will spend its whole life believing that it’s stupid ”

Find out your gift and live like there is no tomorrow.

Not in a reckless way, but with passion and a sense of urgency.

Don’t delay.

Whatever you do.

3 Things You Should do To Ensure Fitness SUCCESS!

Success

How was the weekend?

I was thinking about what are the key ingredients for getting results in the gym and it basically comes down to a few points…

…here are 3 areas you can start working on today!

1) You work harder on your diet than you do in the gym.

Nearly everyone I know, works harder on their training and leaves their nutrition flagging behind…

…this means inferior results.

Are you eating 2 x your bodyweight in KG in grams of protein every day?

E.G. 70kg bodyweight = 140g protein daily

Are you eating a source of good fats with every meal?

Are you carbs low apart from post workout?

Do you split these calories over 4-5 servings per day?

Do you drink 3 litres of water per day?

Do you prep your meals and bring them to work?

Are you consistent, even on the weekends?

All good questions to consider….

2) You consistently make your workouts harder and more intense.

If you come to the gym 3 x per week and lift the same weights or do the same cardio, then don’t expect your body to change.

The body needs consistent overload from a variety of parameters.

You could increase weight, add more reps, decrease rest time between sets and so on.

Remember, the body has no idea you are trying to build muscle or lose fat.

It just wants to perform the job given to it, with as little effort as possible.

By repeating the SAME workout you are not staying the same, but actually taking a step back as the body will become more efficient the second time round…

…continual overload, however small is required every single time you step into the gym.

3) You have scheduled rest days in the week.

The very act of any type of training is catabolic in nature. This means that the body is broken down.

Very simplistically, weight training will cause very small tears in the muscle fibres. This is part of the reason that you get DOMS or delayed onset muscle soreness.

If you eat well, sleep lots and rest, in theory, the muscle should come back slightly thicker and stronger.

This is a very basic way of explaining muscle growth.

This can ONLY take place when you are not training.  

Training is the stimulus, rest days provide time for recovery, repair and promote anabolism (opposite to catabolism) which is a metabolic pathway that contracts molecules from smaller units.

That means muscle growth.

Muscle growth = leaner, tighter, smaller and less body fat.

It doesn’t mean a huge muscular physique :)

Think about these 3 points and if you are not implementing them at the moment, it might be time to do so…

…you will actually workout less, have more free time and your results will be much more impressive.

Have an amazing start to the week and speak to you all on Wednesday.

Gav

@GavUCF

PS. It was good to hear that a few of you went to Copita del Mercado on Wentworth street over the weekend.

For those that missed Friday’s newsletter, David Garcia, the owner is offering a 15% discount for readers of the UCF newsletter.

Tom and I ate there last Wednesday.

The food is really good. GET THERE! :)

The Best Compound Exercises

Compound exercises

It would appear that my newsletter about the best fat burning cardio ruffled a few feathers.

I didn’t realise so many people were attached to non-productive activities…. :)

I’m sorry, but I’m not sorry :)

I just want you all to get the best results in the shortest time possible and I know deep down, so you do you!

Going a bit deeper this time, let’s look at what type of resistance training you should be doing for maximum fat loss.

First, let me ask you a question…

When you put body fat on, did you choose where it was stored? The answer of course is no and you all know that.

Well the same goes for when you are trying to lose it.

We have zero control over where it will come off so what we MUST do, is focus on BIG exercises that generate the most energy, build the most muscle and keep your metabolic rate high throughout the day.

The focus should be on your wheels.

Your legs are the largest and most powerful muscle group in the body and include your quadriceps, hamstrings and the glutes. It just so happens to be the one area that many ladies love to target.

It’s a hormonal thing and if you didn’t already realise, this will be a problem area for many of you reading this newsletter.

By working the lower body hard, you potentially will burn more fat from the REST of your body, including areas like your stomach and the back of your arms.

We want to use exercises that give us the most “bang for our buck” so to speak.

Compound exercises that use 2, 3 or more muscle groups at a time.

Here are the best lower body exercises I recommend you use.

1) The Squat – the king of the lower body

2) The dead lift (and all it’s variations)

3) The walking lunge (my favourite)

4) Barbell hip thrusts

5) Bulgarian split squats

So you must focus on your legs but don’t neglect your upper body.

Here are five of the best to work on.

1) The chin up (hits every muscle in the upper body)

2) Bench press/ Db press

3) Bent over barbell row

4) Standing military press

5) Power cleans

If you are not sure what some of these are, perhaps like the Bulgarian split squat or the hip thrust, the best thing to do is search for them on YouTube, there are literally thousands of videos showing each of them.

Putting it all together, you could do weight training 2 -3 times per week and 1 session of cardio listed in my last newsletter.

Are you are serious about burning a lot of fat and making 2015 your best year yet?

Follow these tips and you will be well on your way.

All the best

Gav

@GavUCF

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