Cheating like a pro!

No this blog has nothing to do with helping you get your splinter cell on and pass your finals. I could of, but think its kinda late for that. Oops sowraay.

Back to intelligent matter, those who've been following my Facebook page saw that I did a 7-day project of posting everything I eat in order to educate you guys on what is really a healthy diet. Some people spot me posting in the end only 2 meals (sneaky stalkers) and started bitching of how hard it is keeping with only 2 meals in that day.

Guys don't panic! I REALLY want you to starve and get rid of all your cake and cookie eating habits FOREVER..


Sike. 

Fuck that, imagine how horrible that would be? No Oreos? No fruit loops? And specially no cheesecake?
Man that would be one cruel world.
"But Paul! That shits bad for you like a nigga in yo house"(not racist since I used the term "nigga" and mostly just referring at Patrick LoneWolf)

Actually you can use junk food to burn fat. 
Imagine just eating your favourite snacks and that fat melts off to make space for those sexy abs. It's a beautiful world that is quite possible.

Let me elaborate: when you go dieting for a long time, meaning eating whole foods with a calorie intake lower than your daily metabolism needs, your body shreds fat. The more fat you have, the easier it burns. Why? Because the fat inhibits a special hormone that tells your brain when it's time to burn fat, and when it's time to stock it: that hormone is called leptin.

In the most basic way explained, this hormone works like this: a lot of fat = high levels of leptin, not a lot of fat = low levels of leptin.

The higher the level of leptin, the more fat you burn and vice versa. All ex-fatties know how easy it was to burn that first 50lbs and how hard was that last 10lbs. That's because the more you diet and shred fat off, the weaker the signal is to your body to shred off the fat. So if you're skinny, but want even more definition, you're doomed to never achieving it? False

Leptin can be increased temporarily by eating foods high in carbs an fats, basically sparking up your insulin levels. Those foods mainly are chocolate, pizzas, hamburgers, chips, ice cream, CHEESECAKE, etc... All your junk. That doesn't mean you have to eat it everyday and you'll burn forever fat! That's just a stupid assumption, because those foods are high in calories and stack up easily.

With awesome planing, fast-foods could be your sidekicks in fatburning.

There are a LOT of techniques for dieting in using leptin, but I like to I with the classic: 6 days of dieting, 1 day of cheating. It's pretty basic because I'll leave it on a friday or Sunday when I know I'm going to the gym the next day and benefit FULLy from the leptin boost.

When I'm in my cutting phase I prefer eating clean 12 days, cheat on the 13th and fast on the 14th for extreme shredding.

Fasting? How does that work? Unfortunately, go check out my post on AFA: Alchohol, Fasting and being awesome.



So now you know how to eat well without having to sacrifice your favorite foods. I hope you start understanding that this can become a life-style, instead of just another diet till summer. A sexy body can be maintained.

Me and Patrick are releasing the Wolf-Pack Fitness Systems workouts for FREE on YouTube starting the first week of January. So start implementing the diet with the workouts and be ready to make a big step in the quality of your life.

Become better, become who you deserve. Join the pack

AFA: Alcohol, fatloss and being awesome.

Sup guys, finally got less busy and decided to get back on writing the blog. Actually, no I'm just as busy, but decided to put the blog up as priority. Either way,

Hoooraaaayy!

Today's subject is how to get drunk without ruining your diet... Just in time for the holidays!

While I've been hella busy working on making Wolf-Pack Fitness Systems beginning happen, I've been also busy finishing up school.
Studying for finals, staying up late gathering ideas on work while maintaining a proper diet and hardcore gym-time: it's EXHAUSTING. We got a life to lead but some claim it comes with a lack of energy... Lucky I've always been a hyper kid well stacked on surpluses (had to do a lot with chocolate and being so fat that I'd been sweating in a freezer).

Anyways you know how college works: you finish finals, you get smashed. Period.

I do not encourage that. In fact, I discourage anything that has to do with getting pissed drunk.

BUT, I DON'T JUDGE. :)
Don't get me wrong, I like to drink my casual wine or cognac on ice glass. I think there's a James Bond look to you drinking at the bar, relaxed with a glass of Scotch and wondering if that red-headed in the corner ogling you like an open Frero Rocher is a tease or really just wants you to go there and be the man that will make her...

We're getting off topic here.

It's okay to drink, but people just plain abuse it.
I've been partying for ages with-out getting pissed drunk. Only times I REALLY drink are probably on my birthday and new-years. Even now I'm contemplating if I should only stick to a bottle to a half-bottle of wine for upcoming New-Years. Before you start rage quitting here and have a nuclear mindfuck, there are two reasons for that:

1- I can have fun with-out being drunk. Actually, I even enjoy it more like that. It keeps me in control and game on-point. I know if I happen to meet a hot chick, I won't be like any other Zombie Drunk there trying to score. I'll happen to be a sober Zombie tryin to score. Which is better, 1- you are virtually more attractive, 2-there's less chances of falling asleep when I'm done on my part, and more chance I'll leave my partner soaking in a cloud of toe-curling pleasure.

2- it just furthers me from any of my goals.
Waking up in the morning feeling full from McDee'z, too tired with a hangover and barely remembering anything is not what I call advancing your productivity, nor living.

Some people use booze to open up, but you'd be better off putting your social awkwardness out in the open and improving that, without having to relay on anything. Not only it makes you a better person, but you're not destroying your body while your at it.

Alcohol, specially beer, is an instant fat-gainer. Not only that but it slows down your metabolism, and let's not talk about the alcohol munchies that HAVE TO be obeyed. No benefit except lowering your standards when the place you're in has nothing to offer and you really NEED to destress. You know who you are.

But since I know most of you will probably not give a shit and drink anyways, the best I can do here is teach you on how to do it effectively.

First, stick to HARD LIQUOR.
Beer and wine are high in sugar and it's just asking your blood sugar to spike up and wake up insulin to store it as fat. Straight shots or double jacks on ice will do. Stay away from mixing it with sodas and juices if you want to cut A LOT of cals. Take diet soda if you're too much of a pussy to drink it straight.

Second, OBEY YOUR MUNCHIES.
If you plan on drinking, make it on a night that you want to cheat completely. Eat till your satisfied but never to the point of discomfort. You'll need the vitamins and minerals, even the bare minimum considering it's all you can get form McDonald's. It will also lower the headache te next morning. Stack up on those leptin hormones and prepare for the last step of war.

Last step- intermediate fasting

When you wake up with a dry mouth, head hurting, feeling pretty much like you had a marathon through the Sahara desert, first thing you want to get is a whole gallon of water. Rehydration is key to getting your system back on track.
The alcohol from your pervious night depleted your mineral resources and slowed down your metabolism to allow your liver to filter out the toxins. Giving your digestive system a break, by fasting the next 24hrs, is the ideal approach to kicking your metabolism back into overdrive and burning off those calories from the night before (assuming you didn't puke it all over that hottie's shirt after some intense flirting).
Since your leptin levels are almost at their highest, we will benefit from this opportunity to get a lactic acid training and a HIIT cardio. Not only you will be burning a pound of pure fat, but you'll see that not eating is quite easy when you're soaking in endorphins.

Things to consider for a proper fast period:
- fast until the next morning, that means no calorie intake what so ever. You can drink diet sodas for the flavor but toute just asking for a spanking.
-you will want to intake some BCAAs every 2-3hrs to avoid muscle loss.
-Drinking some green, white, black and oolong tea will get you maximum metabolism increase while benefiting from the antioxidants.

Fasting is not only amazing for shredding the fat, but it's an awesome body detox that brings a mental clarity: something like you'd be on top of mount Fuji meditating with some hipster monks.

So get your shit together and start making these Holidays a tactical advancement in your progress, not a pitfall to your fat-gain.

5 ways to make your dreams come true

Been a while since I didn’t get to write a blog, but guess what?! IT’S BACK!

(I know what you’re thinking: “no shit Sherlock, I’m reading it right now” but hey I had to make a cheesy intro)
It was my birthday yesterday and I thought I’d reshape my goals and habits and get a weekly blog filled with delicious self-development info for you guys since I love you so so soooo much. Really.

Those who really know me will probably tell you that I’m a dedicated person.

I do everything in my power in order to reach my goals.
10 minutes away from waking up and drinking my coffee I’m already jumping into routine: morning work-outs, write a few e-mails and reading my daily askmen articles and laugh at some of the shitty advice from women to men in the single women section. No offence ladies, but you girls don’t give advice to keep men around you, you give advice for you to lose all attraction to the man and flatter you ego (I don’t judge, I’d probably do the same haha)

Back on topic, I’ve been asked a numerous times how I keep on track.

I’ve been working on becoming an awesome person for a few years and I still have a long way to go. I’ll probably say I’m at half-awesome right now, still missing a few animals to rescue and a few damsels in distress but I’ll get there.

Some people say I’m motivated, but that’s far from the truth.
I get motivational days maybe once a month, but that’s not what keeps me going: Habits do.

Motivation does the first step; habits are the jog in the race.

Seriously, if you were motivated to work out like the first day your crush told you were too fat or too skinny to be her type (what a bitch), seriously apply in a clinical trial, neurologists would love to study your brain chemistry. But if you’re anything like me, just damn lazy sometimes, this article is for you.

I missed these color changes :)
So let’s get started:

1- Create a List

Nothing keeps your goals going like knowing the steps to reach them. 

Grab a pen, grab a notebook, or if you have an smartphone get the app “Habit Factor” or “Awesome Notes”, and start writing your major goals aka. Your dreams.

I’ll share mine to give you a few ideas: Get into Med School, write a book, see the big 1 000 000 in my bank account, get my body to look good enough to be posted in the CK catalog, release a Hip Hop album and be able to climb a tree in a few seconds to save a kitty and backflip down to become the 5yr old girl’s hero (half serious).

Once you have your major goals in mind, develop smaller goals that you think will help you achieve your major goals. 


For example for my Med school goal: Keep my grades above 90% and apply to a BAC that I know I could really perform in. 
For writing a book: write a chapter per month etc…


Right now we’re already getting somewhere and we just shed some light on how your dreams are actually possible.

Now after cutting the grass, let's build the road.
It’s good to have goals, but if you’re not developing some habits to reach those goals you’re not going anywhere. We need daily habits and habits are awesome.

I won’t lie; developing them at first is a pain in the ass. Actually forcing yourself to do something you’re not in the mood to requires a great amount of focus and determination. After a while your mood is already pre-set to do them like a biological clock so it will be just as easy as brushing your teeth. Unless you don’t… that’s gross dude!
Starting the habits on a day you’re motivated is a huge bonus to making the first steps an easy run.

So what are exactly these habits? 

Don’t think eating ice-cream while watching daily the biggest loser will get you that six-pack. Neither studying 20 minutes before a quiz will help you ace them. The habits will have to be informed and a strategically put in your schedule to sure strike to your goals.

I recently moved in with my mom and I know she’s probably reading this right now (HI MOM!), she will tell you every morning I wake up earlier than usual just so I get the time in to do my push-ups and ab exercises before I start eating my break-fast then hit the gym before school. Honestly some days it’s the last thing I wanna do after waking up from a late night of studying, but it became a habit that I feel bad if I don’t do it. I feel incomplete.
Habits are awesome for keeping you in track and the psychological reward is almost as good as chocolate.

Now that you got a structure, here’s an example to help the visual people of how a dream is broken down into something achievable.

Major goal :

Get Into Med-school à Smaller goals :  Keep grades above 90% à habits: Study daily for at least an hour
                                                                       Do something for the community à habits: write a blog weekly, take care of the weaker ones, volunteer personal training, re-shape people’s lives with innovated ideas.
                                                                       Stay ahead of other applicants à Habits: Study anatomy in my spare time, read daily NEJM and UptoDate, just be awesome

               Calvin Klein body à Smaller goals: Get a glowing skin and get bodyfat under 6% à Habit: develop a diet and stick to it daily (1 cheat day per week)
Habit: Hit the gym 4 times a week with 2 days of cardio and 1 day of aquatic fitness
Habits: Daily morning push-ups and ab exercises

Just build a schema that fits your dreams and get started to rock it.

2- Put a timer

I can’t help to empathise how much a timer helps. It helps your focus enormously. I’ve written 1500 word essays in 1 hour by using a timer with a 10 minute mistake review afterward.

When you start using that timer you’re only going to focus on your task and nothing else. Cellphone off, facebook off, twitter should not even exist and nike it: just do it. It’s kinda like implementing the idea that someone has a gun to your head. The pressure of a timer is a huge placebo effect but it works so well on so many different levels.

Next time you’re studying take a timer set a 45 minute and just do it till the timer runs off. NOTHING ELSE. Remember to reward yourself with a 15 minute break and something you enjoy before re-start the workload.  Dark-chocolate and Facebook usually does the trick for both guys and girls. Girls just get the benefit of being multitaskers, case proven you can usually see on your newsfeed 100 pictures of them taking their break. That phenomenon will forever remain a mystery in the eyes of guys.

3- Focus, prioritize and organize.

As much as I like to stay awesome, it’s a handful if I’m not organizing it. During the exam session this semester it was almost impossible to stay on track. I was sleeping barely 4 hours a day and trying to keep my routine just because I didn’t re-arrange my habits to fit the workload.
I didn’t prioritize my studying and allowed other goals like writing my book, taking care of others and my side-studies to stay on my schedule where they could have waited a week or 2.  I suffered like hell for that. I was basically a walking zombie for 2 weeks straight. I would have been an awesome cast for Dawn of the Dead.

Focus helped me stay on track and remember my dreams. Even though I knew I was dead tired and didn’t study yet, I had to cut hours of sleep to fit the studying in. You can’t have it all.

We’re in our early 20’s and some of you readers are probably still teenagers and we all think we can do it all. The whole superman mentality is a load of crap. You have to sacrifice some things to get other things done. Being a jack of all trades won’t get you shit, but being the master of few will.

Studying is my main priority but so is fitness. Nothing can cut these 2. I need both to keep my head clear and performing. Other things like dating; going out and partying can definitely wait.

Got an exam tomorrow? Post-phone your date. (Guys that makes you even more attractive for showing you’re not a needy bastard. You’re probably not getting any by the third date anyways so you can spare yourself the pain of blue balls and ace that quiz instead.)
Got to get ready to head out? You’ll probably feel better and feel more confident if you hit the gym before. Get that done first and be late. The club won’t go anywhere and it’s so much funnier to get there when everybody is already drunk.

Anyways, just get your priorities in order.

If you don’t have time to finish your other habits because of huge periods like exams and near break-up issues, cut some off and add them on a list. Put the list on your fridge or smartphone reminder and get them done the next week. Some people never do anything what so ever so don’t start digging your death hole with guilt, it will also probably feel better and fresh on your head to get a small break.

4- Take a 20 minute nap or meditation break

The magic of a nap is incredible. Meditation is even better. I’m not saying to start carrying a pillow with you or become an isolated monk on top of mount Fiji, but taking a small break has advantages on your nervous system. It allows you to spare yourself a mental breakdown or even over-training. Makes all the work you already did a thing of yesterday.

A few studies published by Harvard M.D department last month just started showing how meditation has gigantic benefits: one of them is the glow and regeneration of your skin tissue and mostly on mental health and hormone regulation. Just look at most of the old gurus of meditation, they look like they’re late 30’s when they’re actually dinasour-old wrinkly men on the inside (70’s).

Remember to put a 20 minute time to nap or to light a candle close the lights and focus on clearing your head and you’re off to a better day.



5- TAKE A DAY OFF

   

It’s impossible to stay productive 24/7. Your mind will stab you, throw you in a cliff and just laugh at your pitiful death (totally serious). Unless you suffer from OCD, your body and mind needs a break. Just act like a kid in elementary pretending he’s sick. Just stay home and do whatever you want and dedicate the day to anything but work. Cut the guilt off, it will do you better good than bad. What’s the point to work if you’re not living?

I’m trying to be productive as much as possible; heck I’m finishing this blog in the metro as we speak. During regular days my schedule is booked from A to Z, I barely have time for women, joy chilling and playing with my puppy (sorry puffy but we don’t even live in the same house anymoreL) We are all human. We have our sexual, attentive and pleasure needs. I usually take my Friday’s off to clean the house or whatever my mom’s bitching about during the week, watch movies, bring back some childhood cartoons and go out on dates.

Dedicating a day to fulfilling those needs will keep you on check and your motivation flowing through your pleasure centers. After all who wants to meet an over-worked, totally serious sex-deprived idiot? We all know those people don’t lighten up our day so why become one.

Now that you know what you can do about going for your dreams, work your ass off. I’ll gladly help anybody that wants or needs help to achieve their goals; it makes me feel all warm and fuzzy inside and plus I’ll probably get my letters of recommendation off you guys haha
Feel free to drop a comment to share your own tricks or e-mail me for any help needed,

NoHeart

Estrogen and Weights, Guy's Hard Eye Candy

Well well well, when I started writing this, it was about 3 am last week after I just finished working-out. A week later finishing it with the same story. Good times to work out heh?
The idea started out after watching a romantic comedy with the best friends* and I realized I needed to get off my ass to cook my food for the whole week after that workout...

Food + Girls + Working-out = An article to create eye candy?!

*no ladies and gents, we`re not gay. Romantic comedies is what makes men, real men. It has to do a whole scientific reason that we`re in contact with our emotional side and can understand the lost lost world that you ladies come from. An example of being in contact with our feminine side is my best friend Pop cuddling with my puppy while watching a romantic comedy.... oh wait that`s just gay. Sorry Pop!

Guess what we`re gonna discuss today ladies?

No, today we`re not gonna talk about my amazingly good looks, charming  personality, animal rescuer traits, etc...





I`m gonna teach you how to get a SEXY body.

Those who know me personally know how addicted I am to fitness and nutrition, so I decided to take this to my advantage and add it to my other passion: women. 

I have taken the role of re-shaping the world around me for the pleasure of my eyes.Yeah I`m definitely self-centered to help you girls get a sexy body for your man/women/both/and god-forbid animal.

First of all lets get the biggest training myth for women ruled out:

Weight training will not get you Arnold muscles!

It`s impossible.
For muscle building, testosterone is required. Testosterone is what is used to grow facial hair, produce thick skin ,muscle and bone growth, mental focus, good moods(confidence) and more importantly in sex drives. As much as I`d love for women to have more testosterone for its benefits other than facial hair, thick skin, muscle and bone growth, it`s impossible. But just so it`s out, I want you more focused on me and more sexually active anyways.

Males produce between 300 to 1000 picograms per milliteres in their adolescence and adulthood peek 19-25yrs old, while females produce between 70 to 100.picograms per milliliter through their adolescence and adulthood peek and it just decreases by 2-5 percent per year after that until its down to a low of 5% of its initial rate by the age of 70. It`s a main reason why you loose your sex drive at menopause and most elderly males start going to the young ladies, but that`s a complete other subject of discussion.

You just cannot produce so much testosterone in order to have the same bodies as us.
But guess what?!

Heavy weight training = more testosterone produced by your endocrines!

It is actually recommended for you girls to have at least 2 heavy weight training per month in order to have all the testosterone benefits on your brain and bones. Not only that but heavy weight training produces both neurogenic and  myogenic muscle tone, both of which are important for building an attractive physique.

More testosterone = more confidence, more mental stability, a better toned body and bigger sex drives

Isen`t that a win-win situation for both you and your man? Specially the mental-stability part, hint hint its what helps you keep your man!  But enough about that, we all know that mentally stable girls are only myths.

Stop the whole lame warm-ups crap!

One of my fitness idols John Romaniello wrote about this in one of his articles about the warm-ups.

"In most cases, your warm up should bear a fair similarity to your actual training.  Given that we’ve pretty established that slow paced workouts—be they cardio or strength training—are essentially useless, why would you think to warm up that way?  And yet, more often than not, you see women getting ready for fast-paced, intense workouts warming up with a lame 10 minute walk on the treadmill.

I implore you, do NOT do this!  It’s simply time wasted that could be spent getting you to your goals."

He couldn't be more right! Not only it`s time wasted, but you`re boring yourself and losing motivation while wasting energy on stupid tasks. Be cool, grab a skip rope or jump into a quick 5 minute dynamic stretching/workout routine instead.
 
Ladies using skip-ropes raises the guys heart rates in the gym.
(win-win again)



Having a dynamic warm-up gets your body ready for a heavy load workout. It`s like a quick sprint to your goals. Talking about sprints that brings me to my next subject:



Sprint towards success, put that slow wussy cardio in the garbage!


I won`t ever stop debating about this. That long jog is useless. They are long and boring. Those same amount of calories burnt in those 30-45minute jogs could have been burnt in in a quick 10-15 minute sprint instead. Not only that but the sprints promote leg muscle building at the same time. Hmmm sexy legs, yum!

Next time you think about being lazy and hitting that treadmill with a boring non-working slow cardio bullshit... 


Hit the bike instead.


Quoting here again:
"A few years back, I attended a seminar led by Dr. John Berardi, who is an expert in the field of sports nutrition. He is also a world-renowned trainer who works with some of the most elite athletes around.  During the seminar, Berardi made a remark about some Olympic athletes he was training; he had an interesting finding regarding fat loss.

As it turned out, when he had these athletes (all women) do their high intensity sprint workouts on a recumbent bicycle, there was a “disproportionately high” amount of fat loss in the lower body.  John and I discussed this, and although he had a lot of data to back this up, no studies had been done.  Instead, we just had an interesting factoid.

That was about 6 years ago, and in that time I have had a lot of opportunity to work recumbent bike sprints into a good number of my programs; generally for women who found that losing lower body fat was a hardship.  And you know what? IT WORKS."

Other beneficial of bikes include leg muscle and assets toning. Break a sweat ladies, it will benefit you a lot quicker.

Now for the weight training.

                              Focus on the timeglass look!

 

You girls love a guys back and abs. Remember those Calvin Klein guys? yeah those. Real lean. Let`s not get started on their v`s because I want you to enjoy this article wihtout having to wipe your chair after.

Most guys will agree with me, a slim waist with nice arms, nice rounded chest and sexy legs will get you going.
That means a lot of High intensity interval training for losing weight. Resistence training for your arms. Weight training for your lower body.

Personally, I`m an ass guy. I love a girls butt as much as I love touching my abs, and that`s a lot when their present. Girls with a nice butt, and a nice athletic body is the biggest turn on ever. So i`ll start covering on building those parts.

Focus on squats!

Squats are not only beneficial for your legs, but they build a nice firm butt at the same time. Another nice way is by doing deadlifts. Deadlifts also have the benefits of building a firm lower back. Which of course is any guys dream to see... well lets just say in a style that is mostly canine.

But there`s more!


Squats and dead lifts not only improve lower body toning, but they  have the benefits on improvement of posture and even better, the production of growth hormone. The posture is good since it gives you a sexy look but the growth hormone is what we all need in order to build muscle and bones. Guys need that to be more ripped and the ladies need it to grow taller and develop bigger breasts. Yes they do help your breasts ladies.  (so much win-win situations in this article it`s incredible... it just makes me so happy!)


How to squat:

Now when you ladies will start squatting, go wide. It focuses more on both your legs and your butt at the same time. Pointing your toes externally, go until your butt almost touches the floor then gently bring yourself back up.

For lounges, go backwards. It focuses again mostly on your legs and butt. When you go forward, it focuses on your quads and knee and I don`t want to scare you off with that much muscle building.

Generally I want you to build nice legs without getting freaky results, but I want you building a lot of muscle. The more muscle you have, the more calories you will spend during the day by doing nothing. That means you will be lean all year long.

That reminds me, don`t over-freak about your body, you should not be hanging on both extremes, like one week you`re getting fat, the other you`ll go to the gym. Have a regular routine and don`t over obsess on your looks. In todays society its easy to fall in that trap. Develop a nice routine you can stick to.


Guess what!?

Since I know most of you now have the knowledge, you will be looking for workout examples. Since I`m so nice and handsome (specially handsome) I`m even making a sample routine for you girls to get ready for summer!

Isen`t that freaking awesome?!

Its a 1-2 week EXTREME  routine.
If you want to make it an easy routine, just cut off 2 days of cardio.
My weight training is already a lot of cardio. Try it out you`ll see what I`m talking about.


If you need for a complete 8-16 week getting in shape routine, get at me via facebook. I`m always looking forward to helping people out... that and it looks good on my resume :)


Go out there and build a sexy body!


So we`ll divide this schedule in 5 days:

Monday: Routine #1
Tuesday: HIIT Cardio
Wensday: routine #1
Thursday: Off
Friday: Routine # 1 with HIIT cardio after a 30 minute break
Saturday: HIIT cardio #1
Sunday: off


The easy, slow steady routine schedule should look like:



Monday: Routine #1
Tuesday:
Wensday: routine #1
Thursday: Off
Friday: Routine # 1
Saturday: HIIT cardio
Sunday: off



Routine # 1
Feel focus on a more resistance training in circuit fashion. This means you will move from one excercise to another with little to no break. This is why it is so cardio-demanding. So do one exercise, take a break for the prescribed number of time, then move to next excercise and so on and so forth until the circuit is completed. After you finish the X amount of sets, move to the next circuit until you finish them all.




If you don`t know the name of the exercises look them up on youtube.

I sugest taking small weights 15 to 30 lbs max.


Push-press  12 reps, 10 sec rest
Goblet Squat  10 reps, 10 sec rest
Barbell row     12 reps, 

Rest for 60 seconds then repeat the set
After second set is finished, repeat once more.
After third set is finished, rest 90 seconds and move on to next set.

Barbell Reverse lounge  12reps each leg, rest 20 seconds
Side plank 25 seconds each side, rest 20 seconds
Romanian deadlift  15reps

Rest for 75 seconds then repeat the set
After second set is finished, rest 90 seconds then move to the last circuit

Mountain jumpers 15 reps, rest 15 seconds
Swiss ball crunch 15 reps , rest 10 seconds
Swiss ball alternate crunch,  8 each side, rest 5 seconds
Ab Bycicle , 30 reps

Rest 45 seconds then repeat set.
After second set is repeated. You are done.



Now let me explain how HIIT cardio will work:
3 minute of slow walking.
1 minute of sprinting ( lets say 7.5- 8.5 on your cardio machine, 9-10 if you`re a fast runner)
2 minutes of jogging  ( lets say 4.5-5 on your cardio machine, 5.5- 6.5 if you`re a fast jogger)
1 minute of sprinting
2 minutes of jogging
1 minute of sprinting
2 minutes of jogging
3 minutes of slow walking for cooldown.
Complete for a total of  15 minutes.

If you were not tired at the end of your third set which means your 12 minute, repeat another time the sprinting/jogging cycle.

That is all for now, time to sign off.



Ladies I want your feedback on your workouts. 
Guys I want your feedback on what could the ladies add.
 

Genuine interest and Dating

It's Friday night, a little before 10pm* and i`m writing an article on dating tips... so lonely over here... hahaha ironic.

Just kidding guys :) I`m going out partying after this so i`m gonna make this quick. Hope some of you are doing the same thing.

* I finished the article the next morning.

It has come to my attention that most of the guys that are asking me for help on hooking up with chicks are either asking help on lines or what to say.

I got no problem with you people asking me that but,  I`m gonna let you in on a secret....

THERE IS NO SUCH THING AS A MAGIC LINE!


There I said it. Yes I know some of the dating companies will want to fuck me over. Boo fucking hoo.

Its good to have clever lines. It builds up intrigue and mystery sometimes, but after all, in the end what is a relationship really about?

The whole magic happens when you discover what is more to your partner than simply his/her image. When you share intimacy and appreciate every small detail of them.
And sometimes when that Frero Rocher has been shared with a kiss (thats just asking for some good hot kinky sex).

How can you really arrive there if you`re constantly using lines?
YOU CAN'T!

You have to say a line, ask a question, then say a line after that one and then sex happens... 

Too bad reality is not really that way.

You gotta dig deeper than that. You gotta be genuinely interested in the other person.

That`s if you want a relationship. (I love these color headliners)

Some guys just want to fuck around here and there. By all means, I find nothing wrong in that. If two persons find each other sexually attractive and they both agree that they want nothing more than to leave themselves dipping in pure ecstasy due to an heaven-like orgasm... then certainly why not?

The whole seduction-game is fun. The whole mystery, excitement and rush of the chase makes the sex in the end so much more enjoyable. Specially if both persons know how to please and be pleased.


BUT I NEVER, EVER AND FOR THE SAKE OF GOD I'LL REPEAT IT ONCE MORE, EVER, ENCOURAGE A GUY TO LIE, CHEAT OR MANIPULATE A WOMAN IN ORDER TO HAVE SEX WITH HER. 

This is why I hate the pick-up community. Using canned stories, lines and magic tricks and God-forbid hypnosis in order to get a woman in bed. It's un-human and just disgusting. 

Hiding stuff is okay, it keeps the mystery and we all know how much women hide from men or even their friends (It`s okay ladies, I understand.) but I refuse to help guys who just want to fuck a chick by pretending he`s in love with her. That's just supporting the fear of women to attach themselves to a good opportunity when it actually arrives.  

I never really understood what it means to connect with someone before...

When I watch guys go in a conversation. I can read their body languages looking for something to say. If I can see it, imagine the girls who have probably 5-10x more connections in their brain developed for decoding emotions and body language. 

They hate that. They think its cute that you`re investing so much in them. But its called trying too hard.

They don`t want that, because it just means you`re not comfortable with who you are. You don`t have the confidence to bring someone in your own world. It's not the girl that is supposed to make you feel safe, you're supposed to be the strong male that takes care of her. 

They want to be understood. You don't have to lie about who you are in order to pop out the similarities. Just understanding her, gives you a 90% advantage over the other guys.

Look around you and you`ll understand why.

Being comfortable with who you are means that you are able to jump in a conversation and be so confident that you don`t even need to demonstrate your value. You are able to rediculise yourself and more importantly be genuinely interested in the person that you are talking to.

This is something you can't fake. Girls can read when you are sincere. 

Sincerity = SEX

Not really. But I can tell you that lying = no sex. 

When you are genuinely interested in a woman, you can see her eyes sparkle. The flow of the conversation happens in a magical way. This is the reason why:
 

If you are genuinely interested in a woman, that means you have no plans what so ever for her. You do not plan on talking to her so you can lead to a kiss or invite her for a game of super smash later on.
Being genuinely interested it means, no matter what happens, you have an unconditional intrigue of her person. You will want to know what is behind her whole character without expecting something in return.

Women can sense this a mile away, and the only people in her life that are really genuinely interested in her is her family and her close friends. Those people can be counted on her fingers. 

For all men, in order to develop a natural curiosity of a woman it means that you have to love everything about a woman: from her hair to her sweet scent to her bitchy moods and even the girly talk in the bathroom where they want their privacy(apparently you get none anywhere else). 

 Accept their differences and start digging deeper. Understand why are they the way they are. You will see magic will happen.

Being curios will only help you develop as a person in every other area of your life also.

"But Paul, Curiosity killed the cat!" you maight say. Well then thank God you`re not cat.

Go out there, start exploring what's the world around you. 

Stop being focused on what people think about you and focus on what you think of the people around you.

Its all part of living you life in the 80/20 way.
 

That looks like the subject of a next article. Goody good!

Until next time

Enjoy life, have fun, feel free

"Coming out of the closet"

Yup, this is my first blog coming straight out of the closet. No, this is not me confessing an homosexual orientation . Let me just say, you`re all some sick people wishing your reality is reshaped to a world where I`m sexually attracted to men. YOU`RE ALL SICK!

I take that back, I don`t want to be classed as an homophobe or an homosexual... Or as a twilight fan for that matter.


So this is my first blog creation ever. EVER, or since I passed through puberty for all I can remember.
Even thought I used to hate death upon blogs, I`m developing slow romantic love for them. Kind of like bromance, but in this case it`s called blogmance (yes I`m a complete dork).

I always thought blogs were completely stupid but I quote from John Romaniello: "Basically, a blog like a journal.Or a diary.Only instead of being private, it's something you want everyone to read.Which is pretty much like any journal I've ever kept. Keeping my thoughts to myself has never been a Strength of mine."

I used to have this disease where I just couldn't just keep my mouth shut. Just ask my mom about it. Seriously, ask my mom, she had to put up her whole life with me and my disease. Poor mom. She will probably post a comment here anyways so "HI MOM! I`M ON BLOGGER! p.s: we`re out of eggs".

I don't know how I could even survive in the army. I LOVE challenging reality. I'd get my ass kicked and court-marshaled every day. In my most humble opinion I think it's something that must be done.

Why wait for the day when everything you thought was real collapse in front of your face? It`s a proven fact the more time we spend time thinking about something, we will grow attached to that image until we believe its reality . When the mind gets attached, it has trouble letting go. And that`s where the tears drop. Wussies.

Remember that childhood crush? Remember how it broke your heart when it took you months to actually tell her you like her and you only get back "I don`t even know you... whats your name?"  You little evil witch, I took you out on romantic dinners, watched the sunset on a beach and married and divorced you 4 times in my mind and you dare pretend you don`t know my name?!

Anyways, you spent so much time fantasizing your future, you forgot what the reality was.

I always used to spend 80% of the time in my head and 20% out there living. Figures why I was an lazy slob and got no where. I literally changed my life around when I said enough`s enough and switched the 80/20 around. I lost weight, got ripped, improved my social skills and most importantly learned how to speak out with confidence in what I truly believed. But I`ll get that on another post.

It pains me to see all the guys out there struggling with women. It pains me even more when I see them get whipped and manipulated like little toys. The world is fucked up. I can't see why everyone out there doesn't have the happiness they deserve. Life is work, but people keep investing energy in the wrong kind of work.

And this is why I made this blog!

I honestly hope with all my heart that I will manage to help some people find the right path that leads them to the things that they truly deserve.

Investing in your body, is investing in your mental health. Investing in your mental health, is investment in long term happiness. 

As an ex-obese kid, i`ll make a few posts on how to loose that belly and build up some muscle. Then you can finally be that douchebag taking duckface pictures in the mirror shirtless. Feels good man!

Even thought this blog is mostly directed at men for fitness and dating tips, I`ll write a few articles for the ladies. I also give out private consultations, which of course involves beer and a good comedy show. At your charge... Just kidding, I prefer wine.

So get exited ladies and gents, this is gonna be LEGENDARY!

So until next time, 

enjoy life, have fun, feel free.

( Pop, that one was for you)