The 100 Laws of Muscle Part 2

Posted: March 15, 2015 in Uncategorized

51.The lean people who never feel deprived are the ones who know how to cook. Know your way around a kitchen and you have an immediate advantage over those who don’t.

52. 52. Learn a handful of recipes that are fast, easy, filling, adaptable and packed with nutrition. Use them often.

53. 53. The people who have the best physiques year-round are conscientious of the quality and quantity of their food. That doesn’t mean they starve and only eat kale. It means that when they do eat low-quality food, they have boundaries in place that keep them from making their meal a downward spiral into weeks of binging.

54. 54. Find your boundaries. And don’t be an ass to those who have different ones. Some of us need to abstain from hedonic food. Some of us can achieve our physique goals by indulging in a calculated manner.

55. 55. Counting macros and choosing quality food aren’t mutually exclusive behaviors. Basic conscientiousness doesn’t have to be neurotic.

56. 56. Be picky about where your macros are coming from and what purpose they serve. Sure, you can make kid’s cereal fit into your nutritional allotment before bedtime, but is it taking the place of insulinogenic workout nutrition that would’ve made you kick ass at gym time and build more muscle?

57. 57. If your diet is your religion you’re going to feel like a fool when it fails you. Know what works for you now, but be open to other options.

58. 58. Only master what’s manageable, then expand. If you make a dozen major changes at once, you’ll crash and burn.

59. 59. To crave nutritious food, eat mostly nutritious food. Studies say junk food makes nutritious food less appetizing. To stop craving junk completely, eliminate it completely. It’s not unheard of. You just have to display some balls for a few weeks.

60. 60. Don’t do a low carb diet. Don’t do a low fat diet. Do a low shit-food diet. Lower your intake of the things you know for sure aren’t helping you.

61. 61. If you’re used to eating junk, then yes, when you remove it you may feel deprived at first. But it’s not actually deprivation and it won’t lead to undernourishment. Would you call a person who quit smoking deprived?

62. 62. Organic junk food is still junk food, hipsters.

63. 63. Research, then commit to something to reap the benefits of experience. Stop trying to gather secondhand diet information from other people. They don’t know what works best for you, and you won’t either without experience.

64. 64. A diet that causes you to lose a lot of fat but leads to rebound, regain and poor health did not “work.”

65. 65. Don’t obsess over scale weight. Lose 10 pounds of fat and gain 10 pounds of muscle and the scale will say you made “no progress.” The mirror beats the scale.

66. 66. To guarantee the greatest gains from training, fuel, protect, and reload muscle immediately prior to, during, and after training.

67. 67. The biggest supporters of a diet style are those who are new to it. Don’t pay too much attention to them until they’ve been doing it successfully for over a year. Everyone who’s adopted a fad eating style is all googly-eyed about it the first week or two.

68. 68. Don’t make your diet your religion. Don’t make your diet your identity. You are not what you eat. You are not what you don’t eat. Also, your vegan T-shirt is lame.

The Mind Game

69. 69. Weak people face life’s obstacles with an excuse in their hand. Strong people carry a hammer.

70. 70. Self-improvement never begins with whining, complaining or feeling sorry for yourself. Accept responsibility. You caused this and only you can fix it. Take action. Get shit done.

71. 71. Unsuccessful people are always talking about what they deserve. Successful people look around for opportunities to earn it.

72. 72. Every time you overcome something difficult, the next challenge is that much easier.

73. 73. When you’re 80 you’re going to wish you had spent more time naked when you were 30.

74. 74. If your biggest critics are toxic assholes, then you’re on the right track.

75. 75. You know what’s worse than a critic? People who tell you to be average – well-meaning folks who enable mediocrity. Be passionate. Be a freak.

76. 76. The truly dedicated lifter doesn’t need constant motivation to hit the weights. Motivation is for newbies. Veteran lifters grind. The motivation comes after a set or two.

77. 77. Strive to be more than “the big guy,” the “strong guy,” or the “lean girl.” Be an ambassador for fitness and muscle. Lead by example. Help others when you can.

78. 78. Build your willpower muscle, but use it wisely. Anorexics have great willpower, but it is misapplied.

79. 79. Train at your worst. Go to the gym even if you feel fat. Worrying about what other people think about you is the route to inconsistency. And it means you’re sacrificing your fitness for the worthless opinions of other schlubs.

80. 80. Practice violence in the gym. Practice kindness everywhere else.

81. 81. The best way to transform your body is to increase your appetite – for health, energy, strength, self-discipline, resilience – and muscle too if you want to look good naked.

82. 82. Get off your high horse. You don’t have all the answers. There are stronger people with better bodies than you – and they probably don’t do things the way you think everyone ought to.

83. 83. Train and sweat when you have a difficult decision to make. The zone-like nature of training can take your mind off the problem just long enough to give you a better perspective when the workout is finished.

84. 84. Brief gym conversations are fine, but only with those who are there to actually train. Don’t get cornered by someone looking for a therapist. You’re at the gym to better yourself, not solve other people’s problems.

85. 85. The more consistent and experienced you become with your fitness, the more “extreme” your regimen will appear to outsiders. Realize that if you’re healthy and strong and proud of your accomplishments, then it’s not extreme. It’s progress. And other people won’t understand it if they haven’t seen all you’ve done to build it.

86. 86. Don’t let social pressure undo what you’ve built with your dedication.

87. 87. There are many examples of successful physique competitors with three kids and two jobs. So let’s cut the crap about you “not having time” to train, shall we?

88. 88. The bodybuilding tradition of off-season chubby and in-season shredded is outdated. Build muscle year round. Don’t get fat on purpose. Be smart about it and you’ll stay lean without the pressure of getting in a bikini or posing trunks.

89. 89. The easiest person for you to fool is yourself. Be brutally honest. If you think you’re strong, test that strength regularly. If you train to look good, take regular pics – front, side, and back. Photos tell the truth, whether your ego wants to hear it or not.

90. 90. Sometimes the best person to ask for advice is the big, strong or ripped person in your gym. And sometimes they don’t actually know shit because they rely on great genetics or drugs or both. You’re going to have to be a thinker and a tester. Your body is your laboratory. Try stuff, evaluate that stuff, adjust the stuff, try stuff again.

91. 91. Building the body you want will take longer than you think it will and it will be harder than you think. The results are worth it.

92. 92. Realize that the moment you decide to better yourself, other people will often try to stop you. This is sometimes disguised as subtle behavior. Don’t worry, after they try to sabotage you, dissuade you, or politely get you to stop getting better, they’ll come to you for advice. Give it to them kindly. People are weird.

93. 93. There are some people in this world who have decided to destroy themselves, often with inactivity and food. When you reach down to help them up, they’ll often try to drag you down with them. Don’t let them.

94. 94. Be your own worst critic. Set high standards. Push yourself. But don’t live in a constant state of self-criticism. You’ll hopefully be 90 years old some day. Take some pride now.

95. 95. With any diet or training plan, ask yourself this question often: “How’s it working for me?” Now, honestly answer that question. This will be harder than you think.

96. 96. Sometimes when you think life is kicking you in the ass, it’s actually just moving you quickly to a better place.

97. 97. Get professional pictures taken if that appeals to you. Why the hell not? Celebrate the way your body looks if you’re proud of those changes. And screw the prudes who say working out is only about what your body can do. We all know that the appearance of an athletic body is an achievement to be celebrated.

98. 98.Instead of wearing a T-shirt that says how hard you work out, why not just build a body that reflects it? Show, don’t tell.

99. 99. Brush off all stupid compliments and criticisms about your body from people who aren’t into fitness or building muscle. They’ll never get it unless they’re into it.

100 100. If it’s not too late, marry someone who’s just as into training and healthy eating as you are. Otherwise, you’ll drive each other nuts.


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