I’ve recently gone through a major routine change.
As a result, a lot of my personal life and apartment has been disorganized and chaotic, which quickly took a toll on my productivity.
In an effort to regroup, I sat down and came up with a list of ten core daily habits that I need follow in order to stay on track and disciplined with my current goals.
Which got me to thinking… maybe a similar list will help you.
Here’s an adaptation that will apply directly to your life. If you’ve been lacking a solid plan to kick it into overdrive, here it is.
No matter what, follow all ten daily habits for success.
Do so and you’ll be on the path to becoming a stronger you.
I mean it.
Get to work.
1) Lift Weights & Perform HIIT Cardio
If you want to look like a cow, do what the cows do…
Avoid the weight room like the plague and walk on the treadmill for an hour.
Seriously, look around next time you’re at a commercial gym and tell me if that’s not exactly what you see.
The very first thing you can do to kick your motivation and lifestyle in the ass, is to start an intense weight training routine that includes conditioning-style cardio.
You want to lift weights because it burns more fat in the long run. Stick with a consistent program and you can forge your body from a fat piece of flab to a physique sculpted from stone.
But don’t just go into the gym and go through the motions.
You need to hit the gym with intensity and focus.
Hit the weights hard, adding more weight each week.
Finally, finish up each training session with high intensity interval training for your cardio. Even just fifteen to twenty minutes is usually plenty.
Your body is primed for burning fat at the end of an intense weight lifting session, so make sure you use this opportunity to attack it with some HIIT cardio.
I personally love HIIT. I cannot stand mind-numbing, steady-pace cardio for more than twenty or so minutes.
2) Eat Healthy Whole Foods & Drink More Water
When you consume food, the cells of that food are broken down and converted into energy to be used by your cells.
You really “are what you eat,” so you should treat your body like a performance-tuned car and feed it with nourishing, healthy foods.
If you use cheap gas, the engine will break down sooner. Likewise, if you sustain yourself with cheap, empty calories, your body will break down sooner.
It truly does matter what you eat. Elliott Hulse does a fantastic job explaining this concept in more detail when he discusses macro typing in his book King.
Basically, you discover which foods agree best with your body, and then eat a diet consisting mostly of those foods.
Doing so will increase your overall health and vitality because your are eating a diet that is in agreement with your physiology.
This will lead to higher energy levels as well as faster recovery from bodybuilding.
No matter what your diet is, set macro and calorie goals and make sure you hit them. You can’t burn fat or build muscle if you don’t have the proper diet.
And last but not least, hydrate!
You need to be consuming between 1.5 to 2 gallons of water per day.
Water helps you function at higher levels, especially mentally. If you ever feel a “mind haze” coming on, try drinking a 16 oz glass of water then going back to work.
I bet it helps.
3) Maintain Dominant Body Language
Dominant body language inspires confidence in yourself, respect from other men, and attention from women.
Even if you’re just starting out on your journey of personal development and you haven’t quite achieved a rock-solid confidence, remaining conscious of your body language and maintaining a dominant posture will give you confidence over time.
The “fake it till you make it” principle is at action here.
Plenty of articles have already been written about dominant body language, so I’m not going to go into too many details right now.
Dominant body language means that your:
- head, eyes, and chest are up.
- shoulders are down and back.
- spine is tall and erect.
- body takes up space (more space, more dominant).
- movements are calm and smooth.
Adopt a more dominant posture and watch how quickly your character changes to match it.
When you are slumped over in a down, bottled-up position, you feel depressed and gloomy.
Swap that out for a more dominant posture and you will suddenly feel happier, more invigorated, and more masculine.
4) Supplement For Performance & Health
As I covered in a recent article, supplementing for athletic performance and health is critical to me.
When you are pushing your body hard in the gym, dealing with stress from life, & losing sleep over the grind, your body needs all the help it can get for recovery.
It’s for that reason I believe in following a proper supplement regimen. I take several different supplements, all for specific reasons:
- Fish oil (3 g): Adding omega-3 fatty acids can help promote healthy cholesterol levels and joints, and support bone density and serotonin levels.
- Glucosamine & Chondroitin with MSM (1.1 g, 1.2 g, 300 mg): Supports healthy joint structure and function.
- Vitamin D (5,000 IUs): Vitamin D helps support a healthy mood, energy levels, and joint health. Most people are deficient in Vitamin D.
- Biotin: Supports skin, teeth, & hair health.
- BCAAs (9 g): BCAAs help improve performance and endurance, as well as reduce recovery time after intense workouts. Be sure to take intra-workout especially, but also pre- and post-workout. The best ratio is 2:1:1 of valine, leucine, and isoleucine.
- Creatine (5 g): Creatine engorges your muscles with water & increases your body’s ability to produce ATP, which allows you to lift slightly heavier weights.
- Beta Alanine (4 g): Beta alanine increases your body’s levels of carnosine, which acts as a buffer against lactic acid buildup in your muscles. This allows you to lift heavier for more reps.
- Magnesium Oil (100-500 mg): Magnesium is important for over 300 biochemical reactions in the human body, and most people have a deficiency of it. This oil is absorbed transdermally by rubbing it on your skin, particularly around your joints or other problem areas.
By taking the right supplements (and the few supplements that actually work), you can help keep your body running longer at peak capacity.
This is even more crucial if you are training at a high level without a lot of time to rest.
A lot of supplement claims are absolute bullshit when it comes to putting on muscle. However, I have personally experienced the supplements above working in the capacities described.
They are a core part of my routine.
5) Learn At Least One New Thing
When you stop learning, you stop growing.
When you stop learning, your life becomes dull and stagnant.
Think about it.
If you were forevermore always familiar with everything you ever came into contact with, your life would have no mystery.
If you worked with the same things everyday, and never took the time to develop yourself as a human being, then what are you?
To me that’s a slave.
A slave to your own fear of branching out. A fear of coming into contact with the new, the unknown.
Face your anxieties and fears, and force yourself to learn at least one new thing each day.
Never let your life, or your mind, become stagnant.
6) Write Down Your Ideas & Goals
The mere act of writing down your goals helps to solidify them in your mind.
This is a trick you can use when setting and visualizing your goals.
By writing them down and constantly refreshing them in your mind each day, your subconscious mind is willed into action to help make those goals a reality.
Beyond your goals, you should be writing down your ideas to share with the world.
Each one of us has our own valuable experiences throughout life that we can use to help others.
Figure out what you can contribute. Figure out what other people need.
Then fill that need.
7) Film Your Own Videos
Not only will you thank yourself for having a video repository of some of your life experiences, you’ll also be making money when you upload these videos for the world to see on sites such as YouTube.
Know all those ads before YouTube videos? Well, now you’ll be making a small commission every time someone clicks one of those ads or views your video.
People make millions of dollars per year on YouTube.
Why don’t you grab a slice of that pie?
[EDIT: Now, the chances of making money are slim, due to recent censorship on YouTube. At best, the platform could be useful for marketing your business.]
Build your own audience as you build You, Inc.
Everyone needs a side hustle until they become financially independent. Shooting videos is an instant way to have one.
The days of working a long career for a corporation are dead.
The days of building your own brand are here.
These are the days in which you can help millions of people all around the world… they just have to discover you.
Put your face online and connect with your audience. That’s how they will find you.
Another benefit to making videos is that it forces you to get better at talking. It takes skill to be able to talk well in front of a camera.
By filming videos, you’ll be crafting a new skill within yourself that you can then use elsewhere to your benefit. Think in terms of how something can benefit you, rather than focusing on the negativity of how it can harm you.
Forget about the social awkwardness you may feel when filming in public. The opinions of those people don’t matter.
They’re not your audience. Your audience is online.
Scale your experiences for the world to see and stop caring what other people think about the process.
You don’t have to upload every day, because the editing process can take some time, but you should be filming every day.
Save all that awesome content to show off to the world.
8) Visualize Your Goals
After you have written your goals down, take the time each day to visualize them in detail.
In your mind, fully experience having already accomplished those goals.
Go through all five senses as you visualize. What will that moment look like, feel like, sound like, smell like, and taste like?
Fully immerse yourself in a sense experience of your fully-actualized self.
Hang up reminders of your goals and take small breaks to practice visualizations when you see them throughout the day.
Again, by constantly keeping your goals fresh in your mind, and by picturing yourself as having already accomplished them, you are training your subconscious mind to go to work making your goals a reality.
Your mind is more powerful than you give credit for.
Train your mind to attract success, and it will come.
Some of my biggest life realizations have come during or after a session of meditation.
Most people have a negative “woo-woo” view of meditation. They believe it’s phony and a waste of time.
Do a Google search of the successful people who meditate… it’s a lot.
There are two main types of meditation I have personally used.
The first is breathing meditation, where you focus on the inhalation and exhalation of your own breathing while clearing all thoughts from your mind. Your sole “thought” is focused on your breathing.
The second method is one of my favorites. It’s meditation using binaural beats.
Binaural beat meditation is fantastic method that you should experiment with.
Since binaural beats work by playing two different frequencies to each ear, you must wear headphones while listening to binaural beats in order to receive any benefits.
The right track can even put you in a trance… so enjoy and be careful!
You can listen to binaural beats by themselves as you think deeply about a topic, or while you write, study, sleep, or meditate using other methods in combination with binaural beats.
And finally, sleep.
At the end of the day, you need to make sure you’re getting enough rest. The amount of sleep you need varies person to person, so experiment until you find what works best for you. I didn’t always get the best sleep, but over the years I have discovered exactly what it takes to get a full night’s rest.
Personally, I try to get between 6 to 8 hours of sleep most days.
I have a feeling that it’s going to be mostly around 6 hours going forward.
The seasons are changing and I’m adjusting to these natural rhythms.
With the flurry of new activity coming in spring and summer, I’ll be staying up later and working longer, which means I’ll be cutting back on sleep a bit.
However, I’ll still be ensuring that I get enough rest in order to properly recover from bodybuilding.
You break your body down in the gym. You build it up in the kitchen, and in the bed.
Apply These Daily Habits For Success & Start Dominating Your Life
These are habits that are still supporting and have supported me for the majority of the past year.
Give them a try for one month and see how much closer you have come to attaining your goals. If you buckle down and show some dedication towards following these habits every single day, for 30 days, you’ll be a changed man.
Speaking of 30 days, check out 30 Days of Discipline by Victor Pride.
After you do both, be sure to comment below what habit was the most beneficial to you.
Go kick some ass.