GO GET IT PODCAST: Recent Episodes
Nasser Gonzalez
A podcast in which we talk about fitness, health, wellness, mindset and other topics. We hear others stories on how they got into it, with a purpose of inspiring others to start their own transformations.
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How to Get Through Storms In Your Fitness Journey!
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WHY I STOPPED DRINKING...
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I felt like a loser after this…
I remember sophomore year of high-school
I decided that wrestling wasn’t for me because I had dealt with an elbow fracture the year before just in my first year
And honestly…I was scared to go back to 3 hour practices of straight conditioning, running, wrestling live and risking potentially getting hurt…again…
So I committed that entire year to my school’s baseball tryouts instead, off season work, summer travel ball, and getting stronger as often as I could in the weight room
That was actually the year I fully committed to lifting and getting stronger, I took my workouts to a new level now
Baseball tryouts came and…I completely flopped
Missing ground balls, throwing terribly, striking out during BPs
My ONLY up was that my hitting was pretty decent haha
I looked at the list of guys who made the team and I wasn’t surprised that my name wasn’t on the final roster
After that I actually went and tried out for the track team and ALSO got cut from the runners & from the Shot-put team
So I got cut from 3 different teams in a manner of about 3 weeks
I went back to baseball that summer for my travel team but I decided that next year that I was going back to wrestling and that was the best choice I ever made
Most Likely if I had made the team I would’ve gotten further on my journey for baseball but that wasn’t God’s path for me
He didn’t want me playing baseball anymore, he wanted me to get uncomfortable as much as I was scared and didn’t want to go back, I couldn’t forgive myself if I didn’t get back on the Mats
Then that next year I became second string @150lbs, and I won my first few matches, then the year following I was the starting 160lber and I went on to be top 4 in my county
Not that I ever became “great” at wrestling I was mediocre at best…But the ranks, the classing it didn’t matter but it was the process that I had to go through, that God wanted me to go through to instill work ethic that took me to the next level in everything I did after that
That work ethic helped me with bodybuilding shows, starting my Buisness, getting on deans list in college, literally everything I’ve ever done wrestling laid that foundation for me
So if you feel like your losing right now, if you feel like things aren’t working, GOD is adjusting your plan to put you on the path your meant to be on
Keep pushing, keep pursuing him and he’ll reveal the path slowly to you
DM me on IG @nassergonzalezfit If you want to get into the best shape of your life and DM me saying "ATHLETE"
Dm me the word "ATHLETE" on IG if you want to make your transformation @nassergonzalezfit
DM me the word "ATHLETE" on IG @nassergonzalezfit if you want to get to the next level in your fitness!
Dm me the word "Athlete" On IG @nassergonzalezfit and Ill see if I can help you level up your game!
Dm me the word "SNACK" on Instagram @nassergonzalezfit if you want my free ebook for my top 10 high protein snacks
Dm me the word "ATHLETE" on IG @nassergonzalezfit If you want help unlocking the next level version of you!
DM Me the word "ATHLETE" if you want to lose your next 10-30lbs on IG @nassergonzalezfit
DM me the word "ATHLETE" on IG @nassergonzalezfit if you want to get into the best shape of your life
Dm me the word "ATHLETE" on IG @nassergonzalezfit if you want to lose your next 10-20lbs
DM me the word "ATHLETE" on IG @nassergonzalezfit if you want to become the next level version of you!
Dm me the word "Athlete" on IG @nassergonzalez if you want to start getting back in the best shape of your life
LET GOD USE YOUR BIGGEST WEAKNESS & TURN IT INTO YOUR STRENGTH
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Dm me the word "Athlete" on IG @nassergonzalezfit if you want to go to the next level in your fitness!
DM me "ATHLETE" on IG @nassergonzalezfit if you want to get in the best shape of your life!
DM me the word "ATHLETE" on IG @nassergonzalezfit if you want to lose your next 10-20lbs
SIGNS YOUR TAKING IT TOO EASY...
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DM me saying "ATHLETE" if you want to start building a more confident look for yourself!
The sport that created the biggest impact in my life…
That was high-school wrestling without a doubt
I remember being a freshmen at 14 years old leaving school and seeing these guys practicing in the wrestling room, absolutely getting after it, training hard and I was intimidated
I thought man there was no way I would ever do something like that, I lacked that confidence to be able to do it
But then…I met a girl that I NEEDED to impress so in my 14 year old brain I thought…hmm….
What’s the hardest/most manly thing I could do that I could impress her with and get in shape at the same time…ding, ding wrestling
BOI was I in for a trip
Being pushed to levels I would have never know I had in me by my coaches, going to ultimate exhaustion for the first time in my life…and kind of loved it
Loved it to the point where I didn’t even care about the girl anymore and I just cared about being there to be the best version of me
And after a fractured elbow, a snapped fibula, and some ware and tear on my body I Still Think it’s the greatest sport I’ve ever done in my life
So here’s my top 5 lessons wrestling taught me
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You have 40% more in you when you think your finished
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You are capable of doing anything you set your mind to
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Health and hard work are a privilege to have. It’s an honor to be able to push yourself to your max limit, it’s an honor to use your body to its full potential.
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The suck is what creates resilience in you to take on more later
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Hard work beats talent every single time
Wrestling has tapped a part in my brain that I don’t think most people will ever find.
It’s helped me build a 6 figure business, do bodybuilding shows, iron mans, endurance events, and confidence to pursue anything I desire in this life
THE #1 REASON YOU AREN'T CONSISTENT IN THE GYM
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One of my Biggest Regrets….
13 years old..
Middle School baseball team
I had been waiting ALL year long for my moment to play baseball on this team
Been running all year long, the year prior I had been one of the last kids to finish the run
But this year I kept up with the more in shape guys
Made the team and I was excited to get after it again this year, with even more playing time
Game day came
And I felt something hit the back of my neck…it was a rock
I felt another one, and another one
“Who is that?” I said I turned to my own teammates and they were throwing rocks at my head
I was angry, confused, and just didn’t understand
I told my coach and he didn’t really do much more than tell them to stop at the time
Then I had another encounter and one of the kids on my own team smacked me in the face
I just sat there and took it…I didn’t know how to respond to that because I had never had anyone just smack me for no reason
The bullying on this team got to me and I didn’t know what to do, all I knew was that every single day I was just miserable on the field
I quit. I quit playing for that team…
And its to this day one of my biggest regrets because I let other people’s actions and words rule my decisions and my happiness
Because If I Would’ve kept playing I could’ve had a successful season, I could’ve kept going and maybe even started at some point if I had stayed in the arena
But I was so heart broken at the time that it led me to quitting
If I were to give that kid advice now I would say
“Let them say what they want to say you just play your game kid”
If your going through a time where your playing your game whether thats your on a fitness journey, your starting a Buisness, playing a new sport
And there are so many doubters, hate, negativity being thrown your way
This is me reminding you just KEEP playing your game and let them watch you succeed
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STOP SAYING GET BACK IN SHAPE...SAY THIS INSTEAD...
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How to Build a Bullet Proof Mindset to Crush Your Goals....
In this podcast episode I was a guest speaker in my good friend Danny Cavallero's online community!
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WORST INJURY OF MY LIFE TO BIGGEST COMEBACK OF MY LIFE
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Setbacks...
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STOP TALKING ABOUT WHAT YOU USED TO DO....
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My favorite movie growing up was captain America
I remember that one scene specifically when Steve rogers who was just a skinny guy, bullied all his life stepped into that chamber
And he came out a superhero
It always reminded me of when I was growing up, getting bullied, felt like the world was against me
Getting my man boobs flicked and just always feeling extremely insecure in my own body
So when I saw him step out of that chamber I saw potentially maybe I can’t be captain America but I can be the BEST version of myself
Feel proud looking in the mirror and be that hero for myself
After I saw that movie I became addicted to working out, seeing the changes in my Body, the confidence I gained, the drive I got to do more in life
It all started with the workouts and training
Sometimes it doesn’t take much for you to pivot and compelety change your life
For me I was a fat Kid that saw a hero in a movie and that was enough
And if your listening to this, this is your sign to start creating your hero ASAP
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HOW TO STOP GOING BACK TO OLD HABITS...
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You Don't Need To Be Doing More....
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Doubt Will Creep In When You Have Bigger Goals...
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You don't need more information
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If you're ready to make your transformation and lose your next 10-20lbs over the next 90 days DM me the word "Shred" on IG @nassergonzalezfit
Ever since I was in 2nd grade I had always been a slow reader
Kids would be 3-4 books in and I’m still trying to finish the 1st one
So my school would pull me aside and take me to a “private tutor” so I could catch up a bit more on my reading level
It was always like that
Fast forward then to high-school I was placed in the lowest classes that required extra English work
My SATS lowest scores were always English and I had to take it 3 times
THAT was my reality, because I was placed in lower classes I always just felt stupid, my friends would joke about it, but I always felt like I had a chip on my shoulder because of those guys constantly making jokes
Sophmore year of highschool I decided I’m getting out of these lower classes because I knew was smarter than the rank I was at
It technically didn’t make sense my colleges wouldn’t care my rank they would just care about my grades at the end of
But I KNEW I had more in me, I knew I was smarter than the classes I was taking
So I GRINDED every single day for better grades
Staying late, doing extra credit, never missing homework assignments, I did whatever it took
And I eventually was able to move up to the next rank of classes which was rarely ever done in school history but I was on a mission
Sometimes your weakness can become your strong point
I was never the “smartest”, I could never memorize things like the kids with higher grades
So to compensate I put THE most work out of everyone in my classes to get my grades
And now that’s transferred over to everything i do, I will never naturally have any ability but if you put me in any environment, it may take me longer but eventually I will catch up to you
And be careful might get further past you
Men stop thinking all these things people have, mansions, money, six-packs, was just handed to people
I never made a single excuse getting out of those classes and I really could care less if people had more talent than me
HARD WORK will eventually beat talent if talent stops working ;)
Use that weakness you have as your strength
YOU WILL NEVER WANNA SEE YOURSELF NAKED..IF YOU KEEP DRINKING THESE FUC*KING NAKED DRINKS
Just because something says “healthy” or claims any sort of health value
READ THE NUTRITION LABEL…
290 calories, 57 grams of sugar for a “health” drink is fucking ridiculous man
That’ll keep you stuck with belly fat, and get you 1 step closer to diabetes
Want to actually get towards a body you’re more confident in ? And feel healthier ?
Go for on the go protein shakes like ensure that has only 150 calories and 30 grams PLUS of protein.
Because KEYS to losing love handles and belly fat is eating LESS calories and getting in MORE protein
Sorry if you’re a naked drink connoisseur….but you will never wanna see yourself naked if you keep drinking these drinks
My team at average to savage is running a FREE 14 day challenge starting up next Monday teaching you how to get a body your actually confident in, DM me the word “summer” and I’ll see if your a good fit for the challenge
Day 1 (push- focused)
Exercise 1: Barbell Bench Press 4x6-8
Exercise 2: DB RDLs 3x10
Exercise 3: Lat-pull downs 3x8-10
Exercise 4: DB lateral raises 3x12-15
Exercise 5: DB overhead Press 3x8-10
Exercise 6: Tricep Push-downs
Exercise 7: DB walking Lunges
Day 2 (Lower focused)
Exercise 1: Barbell Squats 4x8
Exercise 2: Barbell Rows 3x8-10
Exercise 3: Hamstring Curls 3x8-10
Exercise 4: Leg Extensions 3x8-10
Exercise 5: Barbell Curls 3x8-10
Exercise 6: Calve Raises 3x12-15
Day 3 (pull- focused)
Exercise 1: Barbell Deadlifts 4x4
Exercise 2: Lat-pull-downs or Assisted Pull-ups 3x10-12
Exercise 3: Single Leg Press 3x10 (each leg)
Exercise 4: Machine Chest Press 3x10-12
Exercise 5: Cable Curls 3x12-15
Exercise 6: Cable Rows 3x8-10
Exercise 7: Hamstring Curls 3x10-12
Want a full exercise guide along with a Meal Plan? Completely for free ? DM me the word “ebook” and I’ll send it over for you 👊
I DIDN'T GET PICKED....
Can’t believe I didn’t get picked…
About 2 years ago I applied to become a naval aviator in the military
Studying for Hours a day
Paying for tutors for the exam
Taking flight lessons and paying 1000s of dollars for them
Passing the written exam, flying solo, 1.5 years of the entire application process and graduating college with over a 3.0 Gpa and PUSHING it my last semester to make things happen
And the results finally came back from the flight board
“Professionally Not Recommended”
That broke me
After all of that work? I get nothing in return?
Nothing…?
I was infuriated, confused, angry and just sad that all of this work had been put in and still nothing
But I wasn’t done with my Aviation Dream, I went ahead and tried to get a pilot slot in the airframe shortly after, shifting gears, still flying consistently I went and tried again
Missed a passing score by 3 points…3 points… and couldn’t retake it for 6 months
Failed again…
Then shortly after…
Buisness began to Skyrocket for my fitness coaching
I began then to lean into that and grow it, I served my clients to the highest level in my program
Still heart broken but at that point I decided I was going to burn the boats and go all in with my Buisness
Then that same year my business hit the 6 figure mark and I kept building and building it
Eventually I moved out of Long Island where I was living and shifted gears to Austin Texas
Stop taking failures as if they are your stopping points
I could’ve sat around and mopped for hours and hours about how bad my situation was, But I FOCUSED on what I could control not what I couldn’t so I decided I HAD no other option but to KEEP going ALL in on what was working for me
They are Green LIGHTS for you to KEEP seeking success, keep seeking opportunities for you to continue to grow
Whenever I fail, I find the next thing that will keep me Pushing forward and going
1 QUALITY THAT HELPS MY CLIENTS SEE RESULTS
DM me the word "beach body" if you want a Free guide going over step by step how to go from belly fat to beach body on IG @nassergonzalezfit
"Healthy Foods" Vs "Fat Loss Foods"
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How to Build a More Confident Look!
DM me the word "confidence" and ill send over a Free Guide on how to Build a More confident Look
Feels like a completely different life
9:00pm would roll around and I would start the pre game for the bars
1-2 Tall Boys would go down the hatch and we would head out
And drink even more once I got to the bar
Vodka red bulls, and some ginatonics
That would have me feeling “good” for the night
I would turn into a different person…
Then I would go on snapchat or tinder and see if I could hit up any girls that I could sleep around with that night
This cycle would repeat itself over and over again every weekend
Because I lived for escaping my reality and not making my actual reality better
When you want to get so drunk that you act like a different person, that means theres clearly something about your reality that you don’t like
I would always talk about all these big dreams I had with my friends when I was drunk but I never did anything with my talk
I just chirped about it
Then I had a night where I ended up passing out on a stairwell on a random house that I didn’t even know…
I got lucky that night, Had my wallet, I wasn’t kid napped, I was okay….
But Man that could’ve been worse
After that I said no more to this life
I had to get focused on my mission of building my fitness Buisness and getting out of this fake reality I was living in
I signed up for my first every bodybuilding show shortly after that and got even more serious about growing my coaching Buisness
I ended up hitting a record month after that, because I STOPPED PLAYING GAMES
I took my life, my business and my athletic career to the next level
Eventually I got my business to 6 figures for the first time ever…
And Now im a year and a half sober
So if you’ve been in that similar path
Brother…You are FREE from that life if you know it doesn’t serve you anymore
You are free from the life thats been holding you back for so long
Dm me the word "ebook" On IG @nassergonzalezfit and I'll send over a free guide on how to lose your next 15-20lbs for summer!
How to Get Your Abs To Pop For Summer
DM me the word "beach body" on instagram if you want a free guide on how to start seeing your abs for summer
Follow me on IG @nassergonzalezfit and DM the word "ebook" if you want a free copy of the ebook!
“I don’t even know who I am anymore”
The last 5-10 years of your life
Was all rooted in this sport, that’s who you were
That’s how people knew you, that’s how you based your life off, that’s how you structured your days
This was your everything
1000s of hours invested now, it’s just gone in the snap of a second
And your left now 85% of your whole life was this, and now it feels like you have to find out who you are again..?
You never know how much it was part of you until it’s truly gone
Now your days are left asking…what’s my purpose?? Who ammi outside of this? What’s the reason to even stay in shape anymore ?
Your trying to figure out now who you are as your working this full time job, have bills to pay, it just feels like everything changed in the flip of second and you didn’t have time to process it all
It’s not weird to feel this way, but now you have to start thinking what is my next mission? Where can I put this energy towards ?
So here’s 4 steps to take as your transitioning out of sports to find the next mission
1. GET IN SHAPE, and confident about yourself. No matter what your best endeavor is, if you hate what you see in the mirror it’s going to be that much harder to lead by example and have conviction in what you do, if you don’t even take yourself seriously.
2. Look at your YouTube pop-ups, what’s coming up for you, that peaks your interest?? Hobby, side hustle, etc.
3. Take action on that thing that’s been on the back of your mind. 1 thing athlete have is the power execute. A lot of people were scared to even show up to tryouts you put yourself out there and did the thing. Now apply that same action taker mentality on your next mission , you feel called to do.
4. Pray on it. Which route is truly the one God calling you for? Then take action on the one that aligns with you fully after that!
And if you still feel like you lack clarity with your purpose after sports my DMs are open and I’m happy to see how I can help 🙏
You wanted to find something to get that athletic drive back and stay In shape
So you joined a softball, volleyball, flag football or some recreational league
Which is great for staying “active”
But if you’ve been dealing with your gut hanging over your waist line
That won’t be enough
And heres 3 reasons why
- Your not incorporating any weight training, weight training will actually build muscle so you can have a body your more confident in, as opposed to cardio will just burn calories
- You’re still overeating. You can exercise all you want, if you’re overeating your gut isn’t going to go away. So make sure to track your calories
- Your not getting in enough movement throughout the rest of the week. Your average step count should be 8-10k steps minimum, so being “active” 2-3 days playing recreational sports isn’t enough movement to lose the gut
If you’re an ex-athlete looking to lose the belly then make sure to go ahead and follow for more
Drained, exhausted, stressed after your full time job now?
It’s no secret that unfortunately your full time job isn’t to stay game ready at a moments anymore
As much as we wish it still was
Now you have a full time job, and one of the hardest parts of the day sometimes is just getting to the gym after work
Especially when there’s no teammates cheering you on after work, it’s you vs you the entire time
So here’s some tips to make it easy to get to the gym after work
1) Pack your gym bag with you so when you leave for work instead of having to go home, then gym, then back home. The more steps the more we won’t want to hit the gym.
2) Limit caffeine throughout the day. If your having so much caffeine that your drained by days end, it might mean your having too much starting off the day. So instead of 3 cups In the morning go with just 1. So there aren’t any crazy crashes and you have energy to make it to the gym. Even use a pre workout before the gym to give you a boost if needed.
3) Make sure your meals are nutrient dense meals (chicken, steak, rice, veggies for example) this will give you clean energy instead of fast food which will also cause a mid day crash and you not wanting to go to the gym.
4) Have a set goal weight/goal for your appearance this will give you that drive to keep pushing even on those days when it’s difficult because now you know WHY your doing what your doing. A lot like when you were practicing for games. The mission is clear.
If you’re making the effort to go to the gym ex-athlete I see you!! And if your not seeing results right now to drop your next 15-20lbs
I wanna hook you up with a free ebook to drop your next 15-20lbs to feel confident shirtless again.
Dm me the word “ebook” and I can send that your way
From throwing Parties to throwing Events
Once the weekend rolled around
I started texting everyone to get things set up
“Party at my house, bring all the girls you know”
“Get the drinks guys, we’re throwing down”
Then I have a house packed by 11:00pm
I get drunk that night and I get the glory of everyone texting me they had a great time
Funny how I use to pack a house for people to drink now I pack a house for people to change their life
I think back and ask myself
“why do I do this?”
It’s cause growing up I was the insecure kid
I was the kid that got picked on for his man boobs
I was the kid that hated the way he looked, the kid that was shy, and never really spoke up because I was scared of what people would think of me
And I just always felt like an outcast
So in a strange way throwing parties back in the day, it was just my form of showing myself that I’m no longer that outcast anymore
I can fit in, I can not only fit in I can make everyone else feel included too
But of course I was doing it for selfish reasons too, to gain “clout” and to seem “cool” to others
Now my mission is just inspire others on a deep level
And at my most recent event I had…I realized my gift is to help people truly realize their max potential
I need you to realize who is reading this right now, I was throwing parties for people to events for people to help them see their full potential in their life
My mission on this earth is to impact others and open up their minds to the idea that their “impossible” is not too far away
Their “impossible” is actually way closer than they could possibly imagine
So I’m grateful that I was that stupid
21 year old throwing parties, I’m grateful that I made all of those mistakes because it made me the man I am today
Why I’ve been Sober From Alcohol for Over a Year Now
For years…the weekend rolled around
Pre-game
Party
Bar
Wake up hungover…and do it again the next day
It was normal for me and the people around me to do it
Reflecting on it…I was the kid growing up that just wanted to fit in with everyone else around me
I didn’t want to be the outcast by himself
And one way to fit in was to go to parties, and drink with everyone so I could get along with everyone around me
So thats exactly what I did
I would even host parties so I could get more and more people to like me
One night after a long night of being out until 2:00am and getting kicked out of a bar
I had to take a look at myself in the mirror and say “What are you doing?”
“Do you even like drinking? Or are you doing it because you want to be socially accepted by other people?”
Then it all clicked this had never been something I wanted to do…
I also realized how happy alcohol made me…even though that sensation of happiness was completely fake..on all levels…
Fake confidence, fake happiness, Fake Nasser
I didn’t want to live a fake happy life
Fake Happiness covers us the disappoints, failures, hardships in life like they aren’t real…
I want to fully feel all of those emotions cause God has made us that way
We aren’t meant to cover those emotions
I wanted to live an authentically happy life, where I am truly creating the man I want to become
Emotionally, spiritually, physically, etc.
And drinking no longer fit in the bill after my bodybuilding prep to create the man I needed to become to achieve the goals I have lined up
As hard as it was to take let it go fully, I knew getting to my goals I want to accomplish it would have to sacrifice
Simply put the future man I want to create is more important than my next drink
Im a failure…
Seriously…
I have failed so many times in my life its laughable n
I was last in my run for baseball tryouts
I ruined my first relationship by cheating
I dropped my engineering degree cause I was partying too much and didn’t believe in myself to do it
I failed my first attempt at Buisness
I failed several exams throughout college
I got cut from my high-school Baseball Team
I got cut from my High-school Track team
I Took the SAT 3 times before I got the score I wanted
I didn’t get a pilot slot for the navy or the air-force
I was placed in the lowest classes in high-school
I had one of the worst injuries in my high schools history
I never finished my Private Pilots License
Im a pure failure…
No one talks about the amount of failures you will face on your path to success
The sheer amount of times I’ve put myself in the fire and not come out on top…is astonishing
But heres the thing I’ve talked about all of these failures but when you see my page or think of me you don’t really care that much
Because I MOVE FORWARD ANYWAYS even if I have failed
So many people fail and associate themselves as a failure afterwards…
Me? Thats not how I live my life
Because I get fuel from my wins… my wins being
I’ve done 4 bodybuilding shows
I’ve done a half ironman
A Ju-Jit-Su Competition
I’ve Built a 6 figure Buisness online from the ground up
I graduated college with a bachelors in nutrition in 2.5 years and went from a 1.4 gpa to a 3.3 gpa
I graduated with academic honors
As many times as I’ve won…that doesn’t dismiss the fact that im a fucking failure
But to me those failures aren’t “failures” they are learning experiences that have made me better, that have made me the man I am today
That have molded me to become the person God has called me to be
So if you’ve failed on your path to success GOOD
Keep failing cause along the way your gonna catch some BIG WINS…and You need to let the momentum from those wins continue to Carry You To the next win, then the win after that, then the win after that
Now Go Get After It This week
Are you in an in between season right now?
You don’t really fit in with your old friends, teammates, colleagues…
But you also don’t fit in with the new people you want to associate with just yet either
It’s this strange in between phase, especially when you finish sports
Your gonna find your not going to message most of the people you used to play sports with anymore
As life goes on, you change, your interests change and maybe your old teammates are going a different route
It’s not that you hate each other, it’s not that there’s any bad blood in between, you guys just went different paths and that’s completely fine
But where does that leave you??
Probably having 2-5 friends you trust, your family and that’s about it haha
Cause you have these aspirations to want more but you don’t have the resources necessary yet to communicate with this new set of people you want to associate with
So here’s a 4 tips to get through this inbetween period as your leveling up and setting up your next phase in your life
1. Not everyone is going to fit the new standard you have for your life. So don’t drag people who no longer serve you with you to the new heights you’re taking your life. Some people are just there for a season of your life and it was never meant to be a long term relationship.
2. In moments of loneliness just embrace what you’re grateful for right now. Don’t revert to things that you know don’t serve you anymore. Like binge eating, snacking, smoking, drinking, (if these are habits that don’t serve you) then don’t go back to them when times are stressful.
3. Spend this time creating the man you want to create, and creating the life you want for yourself. Focus on the vision you have for your life daily, to avoid things from deterring you from reaching your end goal and on your path as the man you want to become.
- Mediate
- Pray
- Journal Daily
4. Workout at least 4 times a week. Working out isn’t that for us looking good, it molds our mind to reminding us we are powerful, we are strong, we are capable of achieving our goals we have in our lives.
ITS OKAY to be misunderstood….
It’s okay that you think differently compared to your friends
It’s okay that you like to put in extra work compared to most people
It’s okay that you aspire for more than most people
Athletes were the people that stayed an extra 3 hours after school, got home and had 2 hours to do their work and get back up @5:00am the next day
Then weekends were spent at games, tournaments, while everyone else is wasting time sleeping in because they’re okay being average
They’re okay being mediocre
You are built differently…you were an athlete cause you knew you were destined for more
You were willing to push yourself to places most People NEVER WANTED TO GO
But since sports ended you just haven’t been the same
Your drive to want more has lowered, you’ve gotten complacent and it feels weird because ITS NOT YOU!!
You are not fucking average
So I wanna give you 4 tips to UNLOCK the inner savage in you again
1. Get back on a structured schedule. You THRIVE OFF of routine, you thrive off of knowing what times things are getting done.
2. You are your competition now instead of another opponent. And every single day you NEED to wake up, ready to face that competition in the gym, at your job, and your relationships, and getting 1% better in those areas every day.
3. SET A NEW GOAL. Let’s ignite that fire in you once again, it starts with having a goal to get after. Lose 10lbs,15lbs, lose the love handles the man boobs. Doesn’t matter be specific
4. STOP FUCKING CONFORMING to what you’ve been handed, and RAISE YOUR BAR.
This way we can bring that inner savage out once again and feel like that person you know you really are deep down
DM me the word “ebook” for a free guide to unlock your inner savage again while losing your next 10-20lbs 👊
Look AT WHATS in front of you Ex-athlete
I know you were a great athlete
I know you had a lot of great memories
I know it’s hard to let go of that
I know it’s tough to see the possibility of getting back to that
My last day on the wrestling Matt after my injury I was crying before I had my ankle surgery
But so MANY of us get too caught up in the “glory days”
“Glory days” happen in ALL season of life not just your time playing sports
We get so fixated on the good ol days on the field and reminiscing
Do you realize you could be creating more and even better memories now…create an even better story in the present..
There’s so much opportunity for you but you’ve blinded yourself from it because your just too caught up on your past
So here’s 4 tips to start to MOVE on from your past and create an even better future moving forward
1. Acknowledgement the past was amazing, be grateful for the experience. Thankful for the relationships you built. I will never forget my memories playing rugby, wrestling, baseball ever. I learned so much from those experiences.
2. Start to write a new story for yourself now. What do you really wanna do with your life moving forward? What gets you excited ? What do you catch yourself day dreaming about now that sports are over? What’s a passion you’ve always wanted to pursue?
3. Awareness of time. You’re probably 20s-40s reading this. Do you realize you have AN ENTIRE other life to live still and then some. Like what do you mean “glory days”, YOU HAVE SO MUCH TIME TO CREATE MORE MEMORIES.
4. Your past self was not better than your current self. Your current self is a product of your past self. Which means YOU ARE STILL IN THERE, that athlete is still there, but it’s begging to come out again and start acting like the man you want to become now. The inner athlete NEVER leaves you, it has a burning desire to want more out of life.
And if you have fallen off after sports, and want to start stepping into that man that you know you’re capable of stepping into
Dm me the word “athlete” and I’ll send over a free copy of my ex-athlete solution to lose your next 10-20lbs and get that inner savage sparked again 💪
Peace…
The thing all we all lack up in our head sometimes
We go into a day with all these raging voices
Judging us from our past, our insecurities, our failures, rejections
And we always had an outlet to silence these voices from sports, but ever since sports ended for you
These voices have been getting louder and louder again
Raising up anxiety, depression, and all of those emotions that we didn’t feel when we’re much more active
Now it almost feels like uncontrollable…
Cause let’s be real here…we haven’t been nearly as focused on our health and fitness since sports ended , now we feel like we lack control in almost all areas of our life now
So here’s 2 hard truths about Exercise
1. Movement = medicine. All of these voices in your head, your trying to battle its going to begin to dissipate more as you take better care of your health.
2. It not only helps look better, you’re going to feel like that person you used to be again. You’re going to get that same energy, and confidence back because you’re taking care of your health and your fitness once again.
3. Lack of movement creates more doubt, and fear in one self and prevents you from taking action on your goals
So get back to getting that movement in and silence those voices
And if you need an outline on what even to do in the gym DM me the word “ebook” and I can send something over for you
Let’s talk about Finding Purpose Ex-Athletes
I understand after sports what it’s like to not have direction anymore
To feel lost, without that sense of purpose and identity
Its overwhelming, its stressful when you give your all to something, live, breath it and suddenly it’s just gone at the snap of a second
And to be honest…the reason I even started my business was because I couldn’t find that sense of purpose
My purpose began becoming to help others find their direction and purpose again
As a result of me feeling lost I found my online business to help ex-athletes
So we really aren’t that different at all, the only difference is I found something that gave me that direction after sports and directed my energy towards that
I want to give you 3 steps to start finding your next purpose/direction in your life
1. Identify your talents. What are you naturally good at ? Really what takes 0 effort for you to do, that most people can’t do? Ex. Cooking, editing, running, weight training, writing, biology ? Idk haha you pick!
2. Start delivering value about this topic online or to a group of people. I loved weight training so I was making free plans for people, posting on my social media page, making some YouTube videos, etc.
3. Can you make it a business? Can you monetize somehow? This way you’ll feel like you have direction again. Maybe you don’t give a fuck about money and just like delivering value for it that’s fine too! But the world needs you showing your talents and inspiring others
I get it guys, I’ve felt lost, and without that sense of purpose as well, so it’s just time for you to find that next step that excites you and you can see yourself delivering value to the world
Might not be on the field exactly but can certainly can be in your field of life
And if you’ve felt lost and without direction with your fitness and really not sure where to start then Dm me the word “athlete” and we’ll see how we can physically start getting you in the right direction
WHY YOUR VICES ARE STOPPING YOU FROM LOSING WEIGHT
DM me the word "ATHLETE" on IG @nassergonzalezfit if you want to join a team of like minded guys that want to level up in all areas of their life
It’s difficult to maneuver life after having so much structure for so long in your life but here’s what I would do if I were getting accustomed to life without sports as a foundation anymore
1. Prepare to be a bit lonelier it’s not a surprise to see that you clearly don’t have teammates around you anymore. A lot of people won’t get your desire to aspire for more, so find a circle quickly that understands you, that wants to see you thrive and succeed.
2. Find a new purpose for your training. Whether it’s your health, longevity for your family, you need to find that purpose again, to get back into training.
3. Stick to a consistent routine even if you don’t have a sport to do anymore. Wake up at a consistent time, go to the gym at a consistent time.
4. It’s OKAY to not be at physical peak condition year round especially coming off sports. Gaining some body fat is normal but it’s not okay to just let the foot off the gas right after playing sports either
5. Cut out excessive drinking on the weekends. What are you going hard for ? What’s the point ? Now you’re just gonna feel like shit and it’ll just hurt your focus throughout the week anyway. There’s no pros here.
And if your an ex-athlete that is struggling to find that groove to feel like himself again, dm me the word “athlete” and I’ll see if I can help 👊
When I was 19 years old I was in my first serious relationship
And I ended up cheating on her during that relationship…
It was a time in my life when I was naive, stupid and didn’t know what actual commitment meant at the time
I was just an asshole, thinking I was the shit being on the rugby team, in a fraternity
And I didn’t even tell her at first but eventually I told her Years later
But during these last 4 years of me being single
I honestly have felt that sense of being scared to commit cause I would do the something again and ruin another relationship
Its taken a long time for me to realize that I don’t need to associate myself with my past I don’t need to associate myself with who I used to be
Yes I own those mistakes from my past
But I no longer need to identify with the actions of an immature 19 year old
So yes I was an asshole but if you’ve ever made mistakes from your past you can own those mistakes
And still move forward and learn from them to become a better man moving forward.
YES IT IS OKAY NOT TO BE IN PEAK PHYSICAL CONDITION AFTER SPORTS and still workout consitently
Its okay that not the extremely shredded highschool wrestler or football player anymore
But Too many of us associate exercise with getting back to “peak” performance shape
In reality you had 3 hours a day to train, you had nothing else in life going on
So stop thinking thats the “goal” to get to , becuase then you say “well if I don’t have 3 hours a day to workout…i might as well just not train at all then”
Your setting the bar so fucking high that you dont even want to think about putting in that type of effort
So start SMALL, heres 4 steps on how to incorpate fitness as part of your lifestyle post sports
1. Stop looking back at where you were, look at where you are NOW. Where you are now is the only thing that matters and where you can get to if work is put in
2. Micro goals. Stop thinking “i wanna get back to that peak shape”, think “how can i lose 10-15lbs in the next 12 weeks”. This makes it more digestable and resonable where we don’t talk ourselves out the goal now.
3. Break those Micro goals down into further micro goals. 10-15lbs in 12 weeks thats about 1lb per week. oo thats doodable.
4. Take action steps to lose 1lb per week now. Now we have action steps and its WAY LESS overwhelming.
You set the bar so high cause you are a highachieve but thats also your downfall man…
So set a specifc target and work towards that slowly if you want help 1 on 1 breaking down these goals step by step with a proven method
On IG @nassergonzalezfit
Lets talk about embracing uncertain times
I’ll be honest I’ve been having bouts of questioning God lately
Going through so many life scenarios
Breaking my lease, leaving all my friends in Texas, trying to maintain and grow my business, joining my new team of amazing coaches, Getting my knee surgery
So many life changes just hit me all at once
And the outcome so far is me
Feeling bouts of loneliness, my knee still not being 100%, me working 10-12 hour days, and business being a bit stagnant
So I come to ask God
What are you trying to teach me during this season?
What are you looking to show me during this time of my life?
Why put me through this?
Is everything going to workout the way I thought it would?
I’m asking all these questions but yet I feel like no one is answering them
But yet in the mixt of this transition season of me finding those next steps of where I’ll be
I continue to put not some but ALL of my faith in God that though the vision may be foggy right now, as I continue to move forward and listen to him the road will be paved
So those feelings of uncertainty its actually a good thing
It means IM HAVING Faith that it’ll workout
I’m having faith that God has a bigger and better plan for me
I’m having faith that my questions will be answered even if I’m not getting them right now
But the challenge I face and we all face at times is living in uncertainty…
“Will this training plan work?”
“Will this really workout?”
Faith is moving forward and having the confidence to say “YES IT WILL” even when you don’t know
And that’s how I’ve been feeling lately
So saying “I don’t know how…but I’m gonna get there” is trusting the plan
Its so easy to have faith when life is going perfect but let’s face it that’s not the majority of life for most people, it’s not always going to be perfect
Once you learn to live in uncertainty, you become dangerous, you can take risks that would scare 90% of the population
You can walk through day to day knowing it’ll workout
Let’s take that energy onto the week and let’s crush it Fam 👊
Why You Don’t Need to Cut Out Carbs As a Former Athlete
(Even If You workout Less)
A Massive Mistake I see so many former athletes make when they retire
They Cut carbs from their diet !
why?! Because they think that with working out less, they need less carbs….
But then you see former athletes get even worst shape and gain more weight after doing extreme strategies like these…
Because when you cut out carbs , cravings go up for food, your moody, and your training sessions feel way worse compared to having carbs In your system
Your cutting out an entire macronutrient food Group and this results to having rebounds that end with you gaining even more weight
So do this with your food intake instead to lose the extra weight from sports in a healthy manner and still have carbs
- Go on google and look up maintaince calorie calculator and input your information on there
- Take that number and multiply it by .45 and thats how many calories should come from carbs
- Then take your BW and multiply it by 1 and thats how many grams of protein you need to eat per day.
- The Remaining calories will make up your fat intake
Enough with the quick fixes and no carbs, break that cycle and actually start to lose this weight sustainably and feel more confident in yourself again…
If you want a body your actually gonna be proud of once again I made a free ebook explaining how to set up your nutrition as a former athlete, if you want a copy of it DM me the word “Ebook” and I can send over a copy for you
What they don’t tell you to prepare for after Sports….
Confused On Your Purpose
Every workout, game, practice up until you retired had purpose behind it
A unique mission
Whether it was to be a state champ, your team to make it to the playoffs, your team to get a title
It was VERY Clear on why you were working so hard
So when thats taken away, which feels like it happened literally overnight
You start to question…fuck “what is my purpose with my body”
“What is the Mission Now” and a lot of ex-athletes end up dealing with depression because they keep trying to think of that next mission or new thing in their lives
Stop Thinking of the Next “Mission”
YOU ARE THE NEXT MISSION….
You’ve been making sports your priority your whole life, but you haven’t developed a healthy relationship with food yet, you haven’t been able to go to the gym without relying on a crutch
Your Purpose Now is to Learn How to function for yourself !!
So heres 3 steps to to start becoming independent and making your Health a Priority not a Chore
- Write down a New Why For your Training. No not playoffs, not performance, im talking about you being on this earth longer, im talking you wanting to be able to play with your kids, your just feeling proud of the reflection in the mirror.
- Track your food intake on myfitnesspal and Eat 3 Nutrient Dense Meals Per Day
- Train 4-5 days a week, and have fun with your training, doesn’t have to be power cleans and olympic lifts. Do Some bodybuilding training, throw in 2 days where you go do some recreational sports (softball, BJJ, Volleyball). This is a time to enjoy your life.
- After 3-6 months of you focusing on you, then revisit signing up for something to push you out of your comfort zone. Like a marathon, a triathlon, a BB Show, etc. If your at a healthier state with the relationship with your fitness.
Start to make yourself the Mission, there doesn’t always have to be a “Next Thing” there can sometimes be a period where you do focus on yourself and thats exactly how you’re going to become that best version of you, moving forward.
Why Former Athletes Cut Out Carbs and End Up Gaining More Weight…
Why You Don’t Need to Cut Out Carbs As a Former Athlete
(Even If You workout Less)
A Massive Mistake I see so many former athletes make when they retire
They Cut carbs from their diet !
why?! Because they think that with working out less, they need less carbs….
But then you see former athletes get even worst shape and gain more weight after doing extreme strategies like these…
Because when you cut out carbs , cravings go up for food, your moody, and your training sessions feel way worse compared to having carbs In your system
Your cutting out an entire macronutrient food Group and this results to having rebounds that end with you gaining even more weight
So do this with your food intake instead to lose the extra weight from sports in a healthy manner and still have carbs
- Go on google and look up maintaince calorie calculator and input your information on there
- Take that number and multiply it by .45 and thats how many calories should come from carbs
- Then take your BW and multiply it by 1 and thats how many grams of protein you need to eat per day.
- The Remaining calories will make up your fat intake
Enough with the quick fixes and no carbs, break that cycle and actually start to lose this weight sustainably and feel more confident in yourself again…
If you want a body your actually gonna be proud of once again I made a free ebook explaining how to set up your nutrition as a former athlete, if you want a copy of it DM me the word “Ebook” and I can send over a copy for you
“Another Valentine’s Day of Being Single”…
it’s been 4.5 years since my last serious relationship
I get it all the time
“Why aren’t you dating?”
“Why don’t you have a girlfriend”
It’s not like I haven’t had opportunities over the last few years
Where I would go on dates, have something “casual”, not super serious
And There’s been moments when I could’ve settled down in a relationship
But it took me a long time realize…
God has called for me and all Male followers of God, we’re not looking for casual we’re looking for our future wives
“Woah man why are you like so serious”
because I’m a serious man looking for a serious relationship
When you shift your perspective to knowing exactly what you want in a serious relationship you don’t waiver from that vision
So maybe I had a few stints over the last few years but it’s not EXACTLY what I wanted
And Too many men settle so fast for the first thing thrown at them, but in reality they’re settling and that leads to unhappiness later
Or they settle for what their family, friends, co-workers think is good for them…but not what’s actually good for them
What makes me dangerous….
is I’m not afraid to be alone, I could single for another 5 years if that’s how long it’ll take for me to meet the wife that I see myself with
Don’t get me wrong….Of course I get lonely like any single man, but I would much rather be lonely than play an act of a person I know I shouldn’t be with
And no I don’t need tinder, bumble, hinge, to find my future wife
I just need to authentically be myself every single day
I do that by improving, getting better, investing in myself, pushing myself in my faith, in my training, in my current relationships
So any single men out there today on Valentine’s Day, you are not weird for being single
Your just choosing the hard path and being patient to find that right person
I’m right here with you waiting and working in the mean time
Of course anybody in a relationship enjoy your day with your partner 🙏❤️
Listen growing up I never imagined this would be my reality…
I never imagined This is the path I was going to be taken in
I thought if I was fat, and getting rejected that that was going to be the rest of my life
Probably never get a girlfriend, and never do anything special
But that’s our own limitation being placed on ourselves
No no this your reminder YOU ARE DESTINED FOR GREATNESSS
You are destined to be able to do anything you wish to do
You are capable of becoming exactly what your wildest dreams envision you becoming
Cause If I went from a kid with man boobs, bullied, couldn’t run a mile in under 20 minutes at 13 years old and now having changed 100s of lives through fitness…
The very thing I lacked then I know whatever dream, whatever goal, whatever life you want it’s out there for you
You are worthy, you are capable, and most importantly you are not finished with your mission if you know there’s more in you
So pin point your dream, your true dream that makes you feel like your unrealistic like your a 8 year old kid with no limitation of what you want
And Go chase that dream for me cause the world needs you to have everything you deserve, and you capable of accomplishing
What they don’t tell you to prepare for after Sports….
How Lonely It Is…
Remember how easy it was to workout twice a day 6 days a week
It felt effortless because everyone around you was doing the same-thing
Your conversations were about the practices, how you were gonna perform at the big game that weekend
The brotherhood kept you on track
What they don’t tell you about post sports life is how Lonely it really is…
Most of your teammates are probably living in different states let alone around you anymore
You don’t have mandatory meetings to see them everyday anymore..
Which makes working out feel like a chore instead of an effortless task
The environment makes it easy…
So heres 3 ways to make your journey of getting back on track less lonely and feel effortless
- Invite 1-2 friends with you to the gym that have a common goal in mind, it’ll help you maintain some extra accountability and make the process more fun starting off especially.
- Join an online community through a Facebook group, apps, or even my Group chat linked in my bio, to have a sense of community with you to know your not at this alone and that others are on the same-path
- Hire a coach to keep you accountable. You already know extra accountability is how you held yourself to a higher standard in the past fora. Sport, but this time its for practicing making fitness a lifestyle more than a 16 week season, which takes time to learn.
If your tired of going at this alone and want extra accountability and a step by step process to help you lose that extra weight you’ve gained since sports ended DM me the word “Athlete” and ill send some details to see if I can help you
Listen Fellas Im all for pushing yourself and gaining mental toughness..
But if the ONLY way you’ve been able to be on track with your training is because you have 75 hard behind it.
We have a problem
Its exciting you have this new challenge you, you want to go all in with it
So you train twice a day, eat a super restrictive diet for 75 days
But your using it as a band aid and avoiding the real problem with your training and nutrition
And you end losing all your progress because you NEVER made this truly part of your lifestyle in the first place…
Which is that sports made you think that you ALWAYS need to have a challenge, a game day, etc. to be in shape
So as soon as that challenge is finished up you end gaining all that weight back anyway
Indicates that you haven’t actually made fitness a lifestyle, you’ve made it a chore that you NEED to crutch on a challenge for
Heres 3 shifts you need to have in your mindset so you can lose weight and keep it off WITHOUT relying on 75 hard
- Whats you’re Why? Why are you doing this in the first place? Health, longevity, become a better you, be a better leader, etc. That why should drive you to want to keep going no matter if you have a sport or a challenge backing it.
- Enough with the Quick Fix Mentality. Think Sustainability….and how can you Make this a true lifestyle. Which might not be training every single day
- Your All Or Nothing Mentality is a Bullshit Excuse. Going all in has a different meaning for you now, going all in previously meant training 2x a day, watching film, etc. Your all in Now might be 3-4 days a week at the gym. Which is completely fine, its all about the season of your life you’re in for going all in.
If your ready for a PERMANENT Solution to weight loss after sports instead of relying on quick fixes over and over again then DM me the word “ATHLETE” and I’ll see if your a good fit
I was two faced..
I would say one thing and my actions would align with a completely different personality
I would say drinking and caving to your vices was terrible for you
But I would still go out on the weekends and spend my money at bars
I would say committing to one woman was morally correct
But I was swiping on tinder every weekend and talking to multiple women at a time to get an ego boost
I would say believing in God was Moral
But I didn’t go to church
I would say I loved my ex-girl friend
But I cheated on her multiple times..
And yet I’m saying all of these things to my friends, clients, BUT I wasn’t living in alignment with the man I wanted to create
This hinders your integrity as man…Cause Now when you say things they don’t actually have value, because your doing all this talking but theres no action involved in it…
Theres this weird disconnect you feel…
But as I’ve slowly started to cut out things in my life that I knew were no longer serving me
My words that I say begin to have more value, more intention, because Im now LEADING BY EXAMPLE
Im not just a talker anymore…
The crazy thing is…I’m nothing special at all…
Anyone can live in integrity and alignment
I realized I JUST NEED TO START TAKING MYSELF FUCKING SERIOUSLY…
Which I didn’t for years.. ,
Despite my history with my past..I made the changes anyway
To be a better leader for my clients, for my family, for the people on social media looking up to me as their leader
Im not a perfect individual man…but I’m open minded to improving and If I can do it then I know you can too
Growing up I hated how my Chest looked
I was embarrassed about how I looked every single time I was looking in the mirror..
I couldn’t wear certain shirts because it would reveal my man boobs and how they looked
After years of feeling insecure and tired of how I looked I decided I was going to change
Because I never wanted to feel that sense of insecurity ever again…
I began working out every single day until my man boobs were gone…
I wasn’t necessarily running to towards anything, I wanted to get as far from that feeling of insecurity as possible
want to make a change DM me the word "ATHLETE" and I'll see if I can help!
Chris Evans really stands out with his core and wide chest and big arms
- To Get that core lower your Body fat by eating in a calorie deficit and train abs 3 times a week
- For a Full Chest do at least 2 fly movements and 2 incline pressing movements every week
- For Arms, train heavy with DB Hammer Curls to Failure and progress every week
If you want to build a more confident physique then MESSAGE ME saying “ATHLETE” and ill see how I can help
I felt like an absolute failure
10th grade I tried out for my high-school baseball team
Playing baseball my whole life
After 3 days of tryouts the results were posted up
Im excited searching for my name
But…My name wasn’t on the final roster…
After quitting wrestling for the year, just focusing on baseball
I was embarrassed, seeing my other friends make the team and im just sitting on the side questioning everything I sacrificed that year
My head is starting to say things like
“Your a loser, you suck, you’ll never be good at sports”
Having a chip on my shoulder…for baseball that year
I decided to go back to wrestling the next year instead of going back to wrestling
And I ended up winning my first few matches that year and the coaches trusted me to be a leader on the team seeing my improvement
Wrestling taught me that just when you think your finished you have WAY MORE in you left than you think
If it weren’t for me ever going back to wrestling I wouldn’t be the person I am today…I wouldn’t have the drive I do
So sometimes going through the failure NEEDS to happen to show you the path your meant to take…
want
Feel like You Lost Your Identity After Sports Ended?
Sports is where you found your identity…
Giving You Purpose Drive, and reason to stay in shape
But after sports you felt like you didn’t know who you were anymore…
Feeling Lost with Everything Your doing
Your identity isn’t attached to a sport or a team
You are an athlete…Period
Athletes are driven and always mission focused
But You Finished your first Mission
Its time to find the next physical Mission for you
Whether a race, challenge, obstacle course, Jujitsu we need to find something
Identify that concrete goal for you to start instilling that confidence again
And If your ready to start feeling like that athlete again then make Sure to go ahead and keep following for more
How to Overcome Your Vices
Dm me the word "Masterclass" On Ig If you wanna learn how to lose your next 10-20lbs on IG
@nassergonzalezfit
Take these steps to stop FEELING Burnt Out in the new year Gents!
DM me the word "masterclass" on IG @Nassergonzalezfit if you want a slot in our FREE masterclass January 30th teaching you everything you need to know to lose your next 10-20lbs
After years of having weekends where I drank way too much and made so many mistakes
Cheated, Lied, started fights and one night stands
I decided last year after a night of drinking and I ended up on tinder scrolling up and down on my phone
that I can’t do this anymore… every time I drink I open up the door for more mistakes to happen, for a headache to come the next day and affect my entire week of training
And that alcohol turns me into a different person…its not the real me that God created me to be
So I decided to enter my second bodybuilding prep that following week to get me squared away with my discipline
For 16 weeks straight no partying, drinking, I was giving my all to this prep and nothing was going to throw me off of it for going all in…
Then I did 3 bodybuilding shows back to back to back weekends at the end of the 16 weeks
And afterwards I was considering having a night of extreme drinking but then I realized man…I would really rather not feel like complete shit after being at my absolute best for so long
So I decided to keep up with my sober streak and I kept the wave riding along and here we are 6 months later
I just needed the initial push from my shows to get me to start saying No to the nights out
Now Im more aligned as a leader to teach men to be the version of themselves and lead their families and friends
So Your Relying on vices like alcohol, drugs, You Don’t have to keep giving them power, give yourself that power back
If you want to get in the best shape of your LIFE in 2024 Im Hosting a FREE Masterclass On January 30th @6:00pm est. Slots are Limited!! And I want to make sure you get the MOST Value on this Masterclass DM me the word "Masterclass" on Instagram @nassergonzalezfit
I Hit Rock Bottom…
My Junior year of college
I felt on top of the world, I was single, going out on the weekends, didn’t have many worries
Could go to as many parties as I wanted to, living with my best friends
Then Covid Came Along and shut everything down…
Including my classes, my partying and I was left from going to parties to being home now all the time back with my parents around me all the time
I felt my world crumbling down in front of me, throwing away everything I had in Rhode Island
But this was the greatest thing that could’ve happened to me in these months
I was able to get MORE focused on school work and finish my graduation on deans list, was able to start my coaching business and fully devot myself to growing that and begin to start changing people’s lives through it all
Now I’ve been able to build my business to 6-figures and without that moment of hitting rock bottom I wouldn’t have even started in the first place
So stop playing the FUCKING Victim card , that all these bad things are happening to you
That are happening for you to teach you a lesson in your life…
I Thought I Wasn’t Going to Be able to Walk Again…
High-school Wrestling senior year my last match
I was on bottom my competition was trying to keep me down
He gets a hold of my ankle and turns it 180 degrees in the snap of a second
Im in shock on the floor
They Put me on a stretcher to the ambulance
I get to the ER they Rotate my Ankle manually back in place
Then over to the surgery room to repair my completely snapped fibula
Following that 6 months of rehab until I could get back to training full Swing
3 months after that injury I went right to rugby in College
1 year after year after that I was squatting over 400lbs and deadlifting over 500lbs
After thinking I wasn’t gonna walk ever again…
THE ONLY LIMITATION Your placing on yourself is your own
You can anything you want to do in this life… doesn’t fucking matter what obstacles are coming your way
THEY ARE TEMPORARY and they are preparing for something greater that you Will Overcome
If you want to make a Transformation DM me the word "ATHLETE" on instagram @nassergonzalezfit and I'll see if I can Help you
Do you guys ever feel like theres two people that live inside of you
One that is this extremely goal driven person…but then one that is also this soft individual that can show love and kindness
Its almost like you have two gears that you can turn on
I call this Ego vs Empathy(write this in the comments)
Its kind of strange as a man because we’re suppose to be these creatures that ALWAYS LIVE in Ego right?…Not neccearuly
Savages live in duality…
And you look at a situation for example and your not sure which gear you want turn on
Because lets say you turn on the goal driven dedicated person that will do anything to get the goal done when In reality you should’ve turned on the forgiving individual that needed some love in that one specific moment…
Then you get upset with yourself and your like shit man…why did I do that
How To Make Your 2024 Goals Into Daily Habits
If you want to get into the best shape of your life DM me the word "SAVAGE" on Instagram @nassergonzalez
Tom Brady Had 0 Talent....
Dm me the word "SAVAGE" On instagram if your ready to step into that true power for yourself
How I Built a 6 figure Business at 24 years old
I remember when I was 18 years old making programs for friends at the gym because they wanted to know how I was making this progress at the gym
I realized these guys were actually getting results…. let me get cerftied, so I got my NASM cpt certification at 19 years old
Then I hired a mentor to teach me how to run an online coaching program, it complelty flopped…
Then Bam covid hit in 2020..people needed something to get in shape online
So I launched an 8 week Training Program for 50$ I got about 15 people signed up on that challenge which was wild to me
More and more transformation started pouring in and people kept asking me about my product
And then I realized this had some potential to be a business here
Eating 1500 Calories a Day Is Why You Went Up 3 Pant Sizes
Because you eat super little for 2 weeks, lose weight
Then go right back to what your shitty eating habits anyway…
During the rebound you end up gaining even more weight this time around….
So heres what you need to do lose inches off your waist
- Look up maintenance calories on google
- Eat that for 2 weeks
- Slowly cut back 200-500 calories depending on the rate of your progress
If you wanna lose your next 10-20lbs make sure to follow for more
What’s gonna be different this year ?
Listen guys every year we do this
We set these big ambitious goals, (which I love) but then we get a few months into the year, you go back to work, you go back to “normal life”, “normal way of thinking”.
And we forget about the big goals we have
Maybe you do this EVERY year….and that’s why you haven’t made any changes for the last 3-5 years…
And you complain and complain and complain that’s nothings fucking changed…
so here’s how 2024 is gonna be different
- you NEED Crystal Clear GOALS your working towards this year. Have them written down OR put them on a vision board to see these things everyday
- Break down these big goals into monthly/weekly/daily goals
- You will look at this vision and your goals everyday, even on days you don’t want to, even on days you don’t feel like it, even on days you have no desire to look at themFUCKING look at them.
- YOU NEED TO CHANGE. You need to move different in order to get the life you want.
You need to transform into the person capable of handling those goals. Don’t expect this year to just be peaceful and easy if you got big goals. Embrace the discomfort coming your way this year
to make changes this year DM me the word "Athlete" On Instagram @nassergonzalezfit
HOW TO NOT FEEL LOST IN THE GYM HEADED INTO 2024
If you still feel lost in the gym headed into 2024 and you wanna make a change in your life to lose your next 15-20lbs DM me the word "ATHLETE" in IG @nassergonzalezfit
It's December 26th Now What?
DM Me Saying "SAVAGE" if you want to make a transformation headed into the new year
Worst Injury of My Life…
When I was wrestling my last match in high-school
My fibula compelelty snapped and my ankle got turned 180 degrees
I looked at my foot and I thought I was done for good with sports
Thought It would never be the same after that
“Will I be able to run again”
“Will I be able to play sports again?”
And defiantly wasn’t gonna be able to finish out my last year of wrestling either
I ended up getting 2 surgeries and not able to walk for almost 6 months
About 4 weeks into my recovery my doctor said I could start going to the gym again
I immeidelty went to the gym..I wasn’t gonna let this injury define who the fuck I was
Then 8 months after my surgery I was playing rugby as a freshmen at the university of Rhode Island
3 years later for me I did my first ever half ironman after thinking I would never run again
Don’t let your current circumstances dictate your fucking life
Realize that failure is there to teach you a lesson and show you what your truly capable of…..
Stop Talking about The “Glory Days” of Sports and Start Making Your Glory Days
Being An Athlete is not a period in your life….Its a lifestyle…
Stop Resisting that feeling to want to do more with your life
Otherwise your gonna keep reverting back to the “glory days”
Which you makes you feel old, washed up and incapable of future achievements
Start saying to yourself…
YOUR STILL AN ATHLETE…
YOU ARE CABALE… you are not DONE..
So Stop bragging about the past and start DOING MORE NOW
that
Feel Compelelty Lost Since Sports Ended?
Heres the only 4 day split you need to get back in shape…
When you’ve always had direction with Workouts, meetings, nutrition
that you forgot what it felt like to not have any guidance…
Now your in the gym and feel like you have no idea what your doing…
Its embarrassing to feel like you have to start over
But im here to tell you..its not rocket science
Pick 4x days week to go to the gym
Train upper, lower, upper lower
DM me the word “athlete” if you want direction again
You felt respected wearing your Jersey..Now you wear your favorite players last name on your back instead of your own
Putting a Jersey on with your name on it gave you this massive sense of confidence
But Once Your Sport Ended…that self worth was thrown out the window
Because all your respect was tired to you being an athlete
Now you don’t respect yourself or your health, which is why you have a gut and man boobs now
Why you wear your favorite players name on your back like you worship him
But you should be worshipping yourself
But Your favorite player isn’t that different from you…
He’s an athlete and You STILL are an athlete…
No matter how many years have passed….you can reclaim that respect for yourself
Get your ass back in the gym
Go do what athletes do
get your respect back because the only name you should be wearing is yours
Feel like You Lost Your Identity After Sports Ended?
Sports is where you found your identity, giving you confidence
It gave you a purpose to wake up and train hard everyday
You then graduated and you almost felt like you didn’t know who you were anymore
Recognize that it doesn’t matter what sport you played or play
Your identity isn’t attached to a sport or a team
You are an athlete…
Athletes are driven, mission focused, have physical capabilities most people will never have
Thats why you need to find the next mission for you, a race, challenge, goal weight
Identify that next concrete goal for you to start instilling that confidence again
if your ready to feel like that athlete again…
DM me the word “athlete”
If you wanna make a transformation DM me the Word "SAVAGE" on IG and ill see if I can help you!
How Watching Porn From a Young Age Affected Me
Watching Porn was the only way I felt in Charge
Watching it everyday sometimes multiple times a day
Thinking it was giving me control of getting my jerk off session
it began consuming me and I became addicted
It filled my mind all day and all I could think about was what Porno I was Going to Watch
I felt depressed, alone, and unconfident in my own abilities to actually talk to real women
porn was distracting me from my purpose and taking away from my real authentic energy I had to give to the world…
I gave my life to god and I put that porn down, to fulfill my purpose and help as many men transform into the healthiest, strongest version of themselves
And If I can OVERCOME my Addiction then I know you can FACE any battle your facing right now
Why You Have No Confidence Approaching Women Since Sports Ended…
You Went From In Shape Athlete to the Guy With Working at The Desk With Man Boobs hanging over his belly
So heres the ONLY 2 Exercises You Need To Start Losing Your Saggy Man Boobs
- An incline press (Whether machine, DB or barbell)
- A fly (whether machine, cable or Db)
Do these exercises to start losing those man boobs so you can actually go up to that girl and have that authentic confidence for yourself…
If your a man that wants to get that confidence exercise back make sure to follow for more!
If you feel like you've been stagnant for long enough and your ready to break through to the next level in your fitness DM me saying "SAVAGE" on Instagram @nassergonzalezfit and I'll see if I can help you
If you wanna lose your next 15-20lbs send me a DM saying "SAVAGE" on Instagram @nassergonzalezfit and I'll send over details to see if we're gonna be a good fit
I wanted to fly out to this mentorship event when I was first starting online coaching
But the whole trip costs me 3000 and I had 3500 to my name
I was scared, cause I Knew my bank account would be drained when I left
But I had this instinct this gut feeling, that I needed to go so I bought the ticket
And because of that trip I WENT ALL IN ON my online coaching business
I emailed the in person personal job I was working at the time
And Said I was no longer interested in the job there
Even tho I was still broke
But now I have an online coaching business that makes 6 figures a year
And I get to change peoples lives from wherever I want
But that wouldn’t have happened if I didn’t burn the boats and go all in with that investment
So if your scared to do that thing but your gut is telling you that you need to do that, trust your gut and GO ALL In on that one thing you wanna do then
WHY PORN IS KEEPING YOU DEPRESSED
If you want to make a transformation for yourself
Message me the words "SAVAGE" on IG @nassergonzalezfit
And I'll see if your gonna be a good fit for the program
If you wanna lose your man boobs for good send me a DM saying "SAVAGE" on instagram @nassergonzalezfit and ill see if your gonna be a good fit for the program
It was my 23rd birthday party
Every year up to this point me and my friends has always gone out to the bars and got trashed , ate like shit afterwards all that
But this year was different
I went out to some bars out in Huntington near my house in Long Island
And as soon as I got there I was like ooo
I kinda wanted leave
Just seeing how drunk everyone was, I remembered exactly what it would do for me if I kept drinking that same amount
The hangover
The hook-ups with the wrong girls, the stupid things I might say
So I told my friends @11:00pm which was way earlier than usual, like let’s get the fuck out of here
That night showed me that, you just know when you’ve outgrown a certain habit, environments
Because you just feel it in your body when that one thing no longer serves you anymore
And this is coming from someone who threw parties and invited everyone over
So if you’re going through this …it’s not weird of you, it’s not strange
It’s just you stepping into the next level of yourself
And if your relate with this story make sure to go ahead and follow for more
2 TYPES OF INDIVIDUALS DURING THE HOLIDAYS
Wanna make a transformation for yourself? DM me saying "SAVAGE" on IG @nassergonzalezfit
Want results like my client Steve? DM ME Saying "SAVAGE" on IG and we'll See If Your a Good Fit for the program
Its likely your making these 3 mistakes in your training
- Your doing the same workouts as your buddies and not something tailored FOR YOU
Your trying to lose belly fat but your friend is trying to pack on size..it makes no sense
So make sure your plan is tailored for muscle groups you need to work on
If you struggle with love handles work on more back & Shoulder exercises, if your struggle with man boobs get more chest movements in your routine
- Your form is garbage, you’re trying to still lift as heavy as possible like we’re testing for the NFL Combine, do slow eccentrics and slow down the motions to get the most out of them. So you can actually build muscle and not have that unconfident look
- Your not doing any Cardio after your training Sessions, so hop on the treadmill after your session put it at an incline of 11 and walk 3.0 mph and burn 300-500 calories after your training sessions are finished up. So you can lose those love handles even quicker and don’t always have to wear baggier T-shirts
And if your an ex-athlete looking to get back in the best shape of their life make sure to go ahead and follow for more and If you need step by step guidance to lose your next 10-20lbs send me a DM on Instagram @nassergonzalezfit saying "SAVAGE" and ill see if your gonna be a good fit for the program
"I'LL WAIT UNTIL THE NEW YEAR"
DM ME "SAVAGE" On Instagram @nassergonzalezfit to make your transformation and lose your next 15-20lbs
Why Ex-Athletes Get Fat After Sports
Cause you always had someone holding you accountable when you were an athlete
To go to practices, games, workouts, film
You had coaches, teammates, trainers, nutritionist
But when sports ended and you had no one holding your hand anymore it was easy to slip up
Easy to miss a workout, then another one, then another one after that
Now you can’t even look in the mirror and recognize yourself anymore
So here’s what you need to do
- Get around like minded men again, hit up your old teammates and see who would be down to get a workout in
- Join a sports league, sign up for a 10k, 5k, and start to have a goal to work towards again to stay accountable
- Have a deadline for the goal you wanna accomplish THIS IS HUGE
- Get a fucking coach…you know it works, you know you perform well when you have someone holding you accountable, you know you thrive under structure and a little pressure
This way You’ll lose that post sports belly and finally start gaining that confidence back in yourself
And if your looking for more Community in your life, I just opened up my Free Facebook group with live trainings to help you get in the best shape of your life if you want in comment “SAVAGE” below and ill get you a link for it
My Mom Called me Out
I came home one night from a party
Stumbling in the house
Could barely walk in a straight line
I left the front door open, couldn’t turn off the alarm and knocked out on the dryer
And the next morning she said
“What are you doing?”
I was like “what do you mean?”
She said “why are you wasting your life like this?”
I had an ego and told her that I was doing good in school blah blah but she was right…
I was literally throwing away my potential, I was wasting my time on stupid shit that wasn’t getting me near my potential
And after she was honest that one night
I shifted everything I worked harder everyday
I grinded on my business everyday because she saw potential in me that I didn’t even see in myself
And sometimes we need that person to call us out on our shit
And I’m very thankful my mom did that or I still might be stumbling into my parents house getting wasted
Dm me the word "SAVAGE" if you want to make a transformation for yourself and lose your next 10-20lbs
Im Running a FREE 14 Day Challenge starting November 13th if you are interested in joining send me a message saying "Holiday" on Instagram @nassergonzalezfit and I'll Send some Details over to you
I was suffering in silence…
I used to watch porn twice daily
After a long day of school, work, training
If I felt stressed and needed to take my mind off of things
My end of the night guilty pleasure was watching porn
It became so conditioned in my mind at the end of the night after doing it for years
I just did it because it was normal…
But behind closed doors I was suffering
This would be the ONLY thing I looked forward to during the day
That sense of relief…
But I now started to rely on happiness from staged sex
I would even have trouble getting an erection when it was time to actually have sex cause I was so used to doing it myself
I was addicted like a drug….
After watching it it lead me to doing things that kept me comfortable, that kept me from stepping into my power
Every single time I did it it killed my confidence
it made me wanna hide away and keep to myself, since I felt this sense of shame and guilt
One day I finally said enough was enough
This will NOT control my life, this will not control the way I feel, this WILL not keep a handle of the WHO fuck I’m meant to be
It Would keep me from wanting to create a Real reality with a real woman, because I was so addicted to the fake sensations
Now I’ve been free from porn for over 8 months and I still have urges to go back
But I remember God knows I’m better than that
I already know what’s on the other end of it, 1 night turns into 2,3,4,5…
If your battling with this your normal..and it’s normal to have urges to go back
But know I’m right there with you on this journey and we’re only getting stronger, better, and integral as men
Don’t fall for the trap society has deemed as “normal”, let’s level up and become SAVAGES for the people around us gentlemen
Much love,
- Coach Nasser
How to Go From man Boobs to Building a Chest your proud of of
- I Stopped focusing on JUST doing cardio…this kept me looking skinny fat for a long time
- I trained chest more frequently throughout the week, adding more sets, exercises to make sure I was incorporating the right movements to build my chest properly
- I tracked my workouts for my reps, weight, sets every session that involved chest
- I upped the intensity every single week, whether it was with weight, reps, sets, etc.
After years of Being self concisous about my Chets Now I’m able to step on bodybuilding stages and inspire men to become the best version fo themselves
And if your a man looking to get back in shape after falling off from sports make sure to follow for more
How to Make Fitness Truly Part of your Life
if you want to learn how to make fitness part of your life
Go on Instagram @nassergonzalez and DM me the word "SAVAGE" and I'll see how I can Help
I Smoked Weed Multiple times a week for 5 years
The first time I did it was because I wanted to fit in
All the cool kids were doing it so I said why not
I took a hit instantly felt a sense of relief
Like finally a way that I could escape this reality
Cause I just didn’t want to feel the sense of pressure from the real world
I finally felt calm, finally felt like I could be at peace
But soon that led to me doing it every weekend, and every weekend turned into every night, overnight turned into multiple times a day
Its began consuming me
And it controlled me to where at any social event I had to be high to even talk to people
Cause I Was that scared to be myself
I was scared to give up my old lifestyle, I was scared to deal with my real problems and finally I said enough was enough
I tossed my last bag of weed down the toilet I no longer needed that shit In my life
It made me hold back the Real energy I wanted to give to the world… and prevented me from stepping into my true power
So if your watching this, put down that joint, put down that needle, put down that drink and show the world what your truly capable of
You being a people pleaser is why You hate your Body
You see I get it
You want everyone to be happy
You don’t wanna let anyone down
You wanna be the nice guy and not say no
Your friends go out you say yes, your friends go smoke you say yes, your friends go do coke you say yes
WHEN are you gonna make choices based off your goals and not what others are fucking doing
Cause you right NOW HATE what you see, you right now can’t even stay in a room by yourself homie
So instead of being the “Nice” guy be a “good man” and show your friends, family and other people around you being distracted
What hard work and grind looks like, what success looks like, what a healthy man looks like
Cause when I was the nice guy I was just doing drugs so I could be around others
So I stopped with that shit and became the best version of me to inspire others
How to Keep your Meals Interesting While Eating The same Foods
Let me know if you guys ever get bored of eating the same foods over and over again…
And you being bored eating the same foods over and over leads to you resenting your diet
Because you think that all you can eat are those specific foods
And you end up complelty resenting those healthier foods…even tho they are the foods that give you that clean energy
But you know these foods that are healthier are gonna be the foods that make you feel good
But its so bland that you just need to cheat every now and then…cause you don’t know how to mix it up and keep it interesting
then that one time cheating might lead to multiple nights of you cheating and us falling off for an entire week
Now we’re discouraged cause we aren’t seeing progress or we set ourselves back cause you gained a pound or two pounds
This is why its CRUCIAL we have ways and strategies that keep the healthier foods in our diet interesting and are Able to keep your diet interesting
So heres 5 Steps to Making Sure your Diet NEVER GETS boring even with the same foods
- Swap your proteins
Instead of chicken breast all the time use
- steaks
- fish like salmon
- Chicken thighs
- Pork Chops
- Ground beef
Or even do 50/50 for my dinner ill do 100 grams of two protein instead of 200 grams of 1
Something that is just as protein packed as the protein your using
- Swap the Carbohydrates out
Ex. If you always use rice there are OTHER Options
- Sweet potatoes
- Rice Noodles
- Baked potatoes
- Tortillas
- Riced Cauliflower
- Cauliflower
Find a way to make it fun for you!
- Change the style that you have it
- Instead of always on a plate
Make it a taco (use low calorie wraps)
Make it a burrito (use low calorie wraps)
Make it a sandwich (use low calorie bread)
Make it a pizza (use low calorie dough)
- Look up Recipes online with healthier options (share your screen, go on google)
- Go on google and literally look up “high protein recepies”
- Or “sweet potatoes & ground beef recepeie”
- Make Tacos/Burritos (theres so many low calorie alternatives)
- Look up “low-calorie version of any food it is that you want”
want
YOU GUYS NEED TO SHOW UP REGARDLESS OF HOW YOU FEEL.....
Have Certainty that your going to get that dream body
and if you guys want to get to your dream body
Then send me a DM on IG @nassergonzalezfit saying "SAVAGE" and ill see if I can help
I used to Snort Cocaine and Adderall so I could be the life of the party
I wanted it to be so everytime you saw me at a party I would be the center of it
I wanted everyone to like me
I wanted everyone to look at me and want to be friends with because I knew how to have a good time
One of the ways that I “enhanced” my partying was drugs, pre-workout, anything that would take me a in state farther than who I really am
Because I hated who I was
I thought no one would like the real me
I thought no one would want to hangout with me if I wasn’t drunk, high or talking about 1 night stands
So these things would turn me into an alternate version of me, that was just a mask…
A mask so people would like me, be roommates with me, invite me to parties
I just wanted to feel wanted my entire life
Because growing up I always felt like the outcast
I felt like the kid that never fit in and that no one would like because of his body
I didn’t wanna feel rejection so I did everything in life to seem like the cool guy, that partied, and was just trying to have one night stands
During that I cheated, lied, manipulated and was completely out of alignment with who I am now
that wasn’t the real me….
The real me loves coaching, the real me loves bodybuilding, the real me loves living under gods purpose
I don’t need outside validation because I have God by my side
I’ve been able to take my business to 6 figures now at 24 years old, move to my dream city and live on my purpose
No drink in the last 6 months, no pornography, I don’t need that bullshit to make a mask
So if your going through a phase in life now where you doing these things
I’m letting you know I’ve been there and I was probably worse than you…
But if I could start to see the light of who I am then I know you can too
And the world needs you to be you king
If your ready to start leveling up with your health and fitness and step into your power Dm Me "SAVAGE" and ill see if I can help
How To Stop Feeling Like Your Letting Yourself Down
You Guys ever miss a day or two of tracking..
Or miss a workout
Miss a live stream..and your just so upset with yourself that you didn’t get the the workout done, that you just speak extremely negative to yourself…
“Man your such an idiot”
“Man your clearly not serious about this goal”
“You’ll always be that fat version of yourself from before”
“You’ll never change”
“You’ll never look good wearing those tighter shirts”
This negative creature just comes to your head and starts to make up a reality that isn’t even true
And you NEED to be strong enough to know that it is isn’t true
Lets put a name to this negative thought pattern lets call him “the enemy”
The issue is if we allow the enemy to continue to own real estate in our way we WILL NEVER get out of our own way.
And this will to us having So many attempts of trying to get on our way routine over and over again but HE KEEPS STOPPING US!
Guys the enemy is PLAYING YOU and is making you think 1 bad mistake will lead to you complelty falling off
“THE ENEMY IS PLAYING ME” write that in the comments !
But the truth is YOUR SUPPOSE TO MAKE MISTAKES (everybody write that in the comments)
You are supposed to make mistakes thats how you fucking learn!
But so many of us think that because we messed up one time and our mind thinks your not meant for this
So heres how to not let the enemy take over and remain positive even when your messing up
- The enemy is not you! You are you! The enemy, aka your own head wants you to think your a failure…but in reality. You are destined for greatness, your are destined to be powerful, you are meant for More than you could imagine.
- The enemy is scared of your potential, he scared that you’ll realize how powerful you actually are if you realize that one mistake isnt the end all be all.
- Its okay…show yourself kindness. You missing 1 or 2 days of tracking, is it ideal? No…but what are you gonna do? Keep dweeling on it? Its okay!!
- Let go of it, let go of the mistake, let go of the negatvity. The sooner you let it go the less real estate it’ll have in your mind, and now the more room for positivity
- The 1 minute rule, be mad at yourself for 1 minute put a timer on and after that don’t think about it anymore. THIS IS DIFFICULT because its easy
- MORE POSITIVITY and gratitude, as soon as you feel negativity coming upon you, you need to start stating what your grateful for.
If you no longer allow the enemy to stop you, you will finally start to see the results you want and the body you want will come to fruition now because HE IS NO LONGER HOLDING YOU BACK
If you wanna level up and start to lean into the BEST version of you DM me "SAVAGE" on IG @nassergonzalezfit and I'll see how I can help
You need to adjust when life gives you different situations!
If you want to get in the best shape of your life DM me "SAVAGE" on IG @nassergonzalezfit
Pain is your greatest weapon…
Sit with the Pain
Don’t run from it
Like most of us do
Pain can look like
You getting home from work and feeling exhausted
Pain can be you hate what you see in the mirror
Pain can be you hate your job and never look forward to it so you NEED a substance at the end of the day to cover it up
This literally drains dopamine levels
This is why we go towards drinking, drugs, etc.
stepping into the next level of yourself
DM me on IG @nassergonzalezfit saying "SAVAGE"
Why Porn Was Destroying me
Behind closed doors this was Destroying Me
every single day for almost 4 years
I would watch porn every single day, sometimes even twice a day
And I would think it’s normal that’s what guys do
When I first heard about it it seemed like this was what everyone else was doing and I HAD to take part in it
Because I was an outcast, I wanted to fit in, I wanted to be part of the conversation with the guys about the girls, the sex, all of it
I wanted to feel like I could give to the conversation, and it led to this unhealthy habit of watching porn
And in reality…. What started off as something I did to just feel like I could “fit in”
I just felt shame, guilt and it made isolate myself EVERY SINGLE DAY…
I just craved it after I watched it and I wanted to keep getting that instant dopamine hit
But I watched it so much that I couldn’t even perform for the person I was with sometimes
And it took after years….
Being alone one day and realizing…
WHAT THE FUCK Ammi doing watching staged sex as a grown fucking man
Why Ammi letting my brain take this in and inviting the possibility of addiction and reliance
Why Ammi building up unrealistic expectations of my future sex life
I just began to question myself as to why I was doing it and then I realized the purpose stemmed from me in middle school just wanting to fit in
So….I cut it out of my life…cold turkey back in February once my prep for my shows started up
And since then looking back it was one of the best decisions I’ve ever made and never wanna go back to thinking I need to watch other people have sex on a fucking 9 by 15 inch screen
Why don’t I instead spend this time
developing myself to attract that right person in myself so I can have long lasting authentic happiness in my life
So I can make my own great sex life instead watching this fake fucking bullshit
And if your a man caught in that trap your not alone and I got your back
And If I can Escape this trap then you 100% can too
We’re here to improve together Men🙏
If you want to learn how to lose weight and KEEP it off
DM me "Savage" On Instagram @nassergonzalezfit
I’m officially leaving the old me behind
Over the last few months I’ve been doing a lot of work
But not work for my business, work on myself
Cause there comes a point in time when you just start to question things
Why is it that you do things a certain way?
Why do you go towards that drink ?
Why do you go towards the smoking?
Why sit on the left side of the counter all of the time ?
Hahaha but seriously, so I’ve been asking myself the deeper questions the last few months
It’s a strange feeling to sit with yourself and really dig deep into who it is that you wanna become
And I realized I have big plans coming
I have a lot I want to give to this world
I have a lot of people to inspire
I have a lot more bodybuilding shows that need to get done
I have a business I need to grow
I have stages I need to step on and speak at
And there are things about the old me that can no longer be tolerated
I can’t be doubting myself
I can’t be fearful of failure
I can’t be scared of risky moves
I can’t be scared of commitment
I can’t keep going back to my past
I can’t be scared to Step into greatness
I can’t have an ounce of average energy in me
I can’t be scared to let God in my life to guide me
This is me telling you I’m going through a metamorphosis right now, and my current followers reading this
Just know this is the beginning….
If you thought Coach Nasser has brought value
Watch Coach Nasser 2.0 IGNITE your fire and
make you realize your greatness
With the power of God by my side and letting him work through me at my full potential
I will change your life if you watch my page
And I HOPE this post makes you question yourself, makes you question why your not at the level you wanna be at
Well brother….what do you say we step into this next chapter of Being Savages together?
Let’s be the inspiration for the people around us, let’s be the ONES in our families to make change, let’s say No to things holding us back, let’s start going to the NEXT LEVEL…
This is my warning to you guys
Don’t fall behind as I’m rising
I want every single one of you rising with me.
All love from Coach
- Coach Nasser
How to NOT Feel OverWhelmed during the week Even with a CRAZY Schedule
Let me guess
You guys have so many responsible throughout the week
Work, fitness, school, kids, its everywhere
Kinda feel like you don’t have enough hours in the day
And it frustrating cause by the end of the night, you literally just don’t know how your gonna get all this work figured out…let me know if this is you
Then you end up getting to end of the night and your just so overwhelmed with all the things that you have to do that you almost Freeze and do nothing instead…
This is NORMAL guys
Most people don’t know how to manage their schedules
So heres step by step how to organize your weeks so you guys don’t feel overwhelmed
- Sundays are for making your calendar for the Week & schedules for the week. Google calendar is a great place to organize your week if you know what is ahead.
- Pick 3 Main things you have to get done that day and categorize them for health, wealth, relationships
Ex. Wealth= Job, put your job 9-5pm, relationships= pick up the kids 3-4pm, health= 5-7am at the gym. Categorize these things throughout the day. Now you have these tasks laid out for the week. Health=grocery shopping, meal prepping, etc.
- Have a daily check-list on your notes on your phone. These things don’t have to be in the calendar, but there little things you need to do, mall, new shoes, sign up for a test, get taxes sent out. There should be 2-3 main tasks for the day. This can be done on sundays or the night prior.
direct
help with losing your next 10-20lbs DM me on IG @nassergonzalezfit saying "Savage" and I'll see how I can help you
Best Form Of Cardio to Lose 10-20lbs
If you guys wanna learn how to lose 10-20lbs in the next 90 days with a step by step game plan DM me "SAVAGE" on IG @nassergonzalezfit and ill let you some details
Why I Quit Smoking Weed
I remember any time a friend wanted to hangout it involved smoking weed
Any time I would be stressed out from a long day smoking weed
Before class sometimes smoke weed
It was beginning to silently consume my life
Started off just a couple times over the weekend to an every single night occurrence
To Multiple times a day
All to get a sense of temporary happiness, “stress relief”
because I was again trying to find anyway to escape reality for that one second
But I always said “its no big deal” everyone else I doing it….so who cares
“If they can get high and do work So Can I”
I was trying ti just escape the actual reality in front of me instead of the one I should’ve been working on creating
And I started to notice that truly it was taking away from my productivity, my drive, my focus to want more and be more for myself
It made me lazier, complacent, and not nearly as sharp as I knew I should be
And to add to it, every time I would smoke I would binge eat everything in sight
Which would then make me feel guilt and shame the next day, so I would cover up that shame and guilt with smoking more
This Caused me to feel anxious all day and then the cure of course was to smoke
One day I finally said
“What the fuck Ammi Doing”
Why ammi giving into something thats making me less of who I really am
Making me feel like I deserve less out of my life
Something that makes me feel anxious and unconfident when I go into any life situation
Enough was Enough
I know Im better than that and I was justifying my actions even though I know it didn’t align with who I wanted to become
So If your caught in this trap Men of smoking Weed, that tells me that theres something your avoiding,
Whether its avoiding that tough conversation, avoiding looking in the mirror, whatever it might be
You don’t need it and it might be preventing you from stepping into your true fucking power
The Real Reason Why YOU GAVE 100% EFFORT DURING SPORTS BUT NOT FOR YOUR FITNESS JOURNEY...
Let me know if this sounds familiar
And you NEED to be fully transparent
You’ll do some of your workouts…but for some reason you never do all of them on your calendar
You’ll track some of your calories…but you won’t track all of them, or you’ll track 4 days but not all 7 days
You’ll hit your step goal some days and then you won’t hit your step goal other days
Some weeks you’ll show up to Live streams then 4-5 weeks go by where you don’t show up
Your pretty much doing like 60-70% of the program….but not the full 100%
You almost like doubtful at times if this program is gonna work for you..”man im not really seeing any progress”
If this is you…
I wanna give you guys the real answer here….
Its because you aren’t THAT serious….
Your still thinking like CURRENT you…
You’re not thinking like the you that you want to create
You right now have decided and identified with the version of you that is where they are
You haven’t FULLY decided that you are who you wanna become
Whatever that looks like for you
Maybe right now….losing 10lbs, 20lbs, 30lbs, gaining 20lbs
YOU NEED TO FULLY DECIED YOU ARE DONE PLAYING SMALL
You are worth it….
For some of you guys…
You feel like maybe your not worth it, your not worth the extra effort, your not worth tracking all your macros “thats only something Coach Nasser does”. Your not worthy hitting all your workouts, your not worth losing the weight
YOU ARE WORTH IT…BUT YOU NEED TO DECIDE THAT YOU ARE WORTH IT
You are done being at this current level and you wanna step into the YOU you know you deserve
3 steps you need to take to Step into Your Power
- Make a Public Commitment of excellence. You need to tell people about your goal, you need to start chatting about it. Close mouths don’t get fed. If you never talk about your gaol then it’s less pressure for you to accomplish that goal.
- Decide from today moving forward. “I AM WORTH IT”. You are worthy, you deserve this, if I can do it and im nothing special. You NEED TO BELIEVE YOU ARE WORTHY OF ACHIEVING THIS
- Even when the OLD you creeps in with doubt, fear of the effort, SILENCE IT with execution of you becoming the man you want to become. THERE IS NO PLACE FOR THE OLD YOU. OLD YOU WILL GET OLD YOU RESULTS.
I don’t know who needs to hear this
But Stop Doing Things Cause your friends are doing them….
You don’t have smoke cause your friend is smoking
You don’t have to drink cause your friend is drinking
Cause I was that guy that would do things because it was what everyone else was doing
“We’re going to the bar tonight”
I’m going
We’re going out to dinner
Im going
Its mainly because my goals weren’t crystal clear
Once I got on my bodybuilding prep and took my fitness to that next level it became A Lot easier for me to say no or go with them bit just not do what they were doing
Because it would impact my personal goals and compromise them
So if your just saying yes to everything its likely your either not clear on your goals OR you just don’t them seriously at all
But as your online fitness coach heres some personal advice, if your friends are letting you splip from your goals and letting you conform are they really your friends?
What they Didn’t Teach You Playing Sports….
How to lose weight without running extremely restrictive diets or cutting out your water intake completely 🤣
Cause I get it, after sports you got bit of a gut and you’ve gone on extreme diets before because your a person that goes all in but end up in cycles of gaining and losing over and over again keeping you stuck with a gut
So heres how to find that proper balance with your
- Find your Maintenance calories, which can be found just by you going on google and looking it up
- Download myfitnesspal its a free app, so no excuses, this app will help you lose that belly
- The day of drinking or going out to eat you’re going to pre track the drinks you have or food. Example your gonna get a burger, pre track that burger in myfitnesspal
- Fast through your first meal to converse those calories for later so you actually lose body fat and don’t keep your gut and get your confident back
get
Wanna get to the next level in your physique?
DM me "SAVAGE" on IG @nassergonzalezfit and I'll see if your a good fit
This Rugby Game in College Changed My Life
Biggest tournament of the northeast
Beast of the east
I played for University of Rhode Island
And we were facing our rivals which was Providence college
Truth be told most of starters weren’t there that day and I was even just a sub for the main team
And we knew it was gonna be a tough match that day
And it looked even dimmer with the starters not there
But coach gathered us and fired us up and reminded us of our greatness
And it came down to the last minute
We were up by a score and they were right at the end line
They ramming out defense line, tackle after tackle
And the whistle blew and before we knew it we did it…we had won the game…
And this taught me that no MATTER how slim the odds seem to you, theres is always a chance at greatness
And that night I may or may not have had a few celebration drinks
But my point is NEVER count yourself out of the fight
And I got a feeling a lot of you think the whistle blew, but it hasn’t you got a lot of time
And its time for you to get back on and show us who you really are
Are you guys ever having a great workout but then all of the sudden
You see that guy at the gym thats huge, or you see that guy thats making more progress, stronger, leaner, more muscle
OR you even see someone in this group and it seems like they’re doing better, maybe they came a month after you and seeing more results with you
Then your mind just went from thinking extremely positive about how your looking to being like
“Man you aren’t where he’s at yet”
‘Why aren’t we further along”
“You Should be way farther than this…’
“You falling behind”
And you start to actually believe these things your mind is saying
This actually discourages so much that you toss in the towel for that day with your nutrition, with your training, with everything else
And then this one bad day turns into several bad days now…
Several bad days turns into you resenting the gym because now you have a negative association with it and you just don’t wanna go anymore…
Does this sound familiar guys?
Just say ME in the chat box if you guys have ever felt like you experienced this on some level
So heres how to eliminate comparison from your life
- Call it out… when you feel that sense of discouragement…call it the fuck out. Why did you feel that sense of comparison? Who are you comparing yourself too.
- Redefine greatness for you. We are all savages in our own ways guys…But I need you to define what even is greatness for you? Maybe its losing 20lbs and being a good father, maybe its hitting consistent PRs, maybe its hitting your nutrition goals consistently, maybe its gaining mass. RUN YOUR OWN RACE… (write that in the chat box) RUN your own race. Some of you have been here for close to 2 years some of you have been here for 2 weeks.
- Your only seeing the outside of the other person. You don’t know what that person is going through, you don’t know what sacrifices that person made, and don’t know if you wanna make those sacrifices. That guy are your gym might look huge but…he might hate everything else about his life. Maybe he’s on steroids and has to deal with side effects. Maybe that guy with a brunch of money looks happy on the outside but when he gets home he’s depressed and always worried about things.
I used to Drink Till I was sick…
Till I couldn’t remember the night
I wanted to escape reality
Cause I wasn’t happy with myself
I had a fear that if I didn’t go out then other people also wouldn’t be happy with me
I felt like I needed alcohol to socialize
To have confidence to go up to girls
And with everyone around me doing the something
I would drink till I would literally either throw up or piss myself
And one night I was at a bar , 1 shot went down, 2,3,4,5,6,…I stopped counting
Then I woke up on a staircase at a random house near the bar
That was the moment when I said yeah this needs to stop
What kind of example ammi setting for my clients, for my family for my fucking self
So I stopped doing weekends I put that energy towards things that Brought value to my life
That brought happiness to my life
Like serving my clients, like working on myself daily.
So if this is hitting and sounds like you
Put the drink down and start realizing that your fucking powerful
That you have greatness that is waiting to be unlocked in you
DM me "SAVAGE" if your looking to lose your next 15-20lbs and want to make a change in your life on IG @nassergonzalezfit
Why You Feel the Need to Binge When You Get Home
Long day at work
Your exhausted
Skipped breakfast
Had 1 Meal All day long
You get home its free rain
Your grabbing chips, snacks, cookies, clear out the pantry until your stomach is sick
“I didn’t eat anything All Day So I’ll just eat whatever I want”
But all these foods are catching up to you now
Looking in the mirror belly is starting to jiggle, pants are fighting tighter shirts aren’t fitting anymore
These sporadic binges ares starting to catch up to you now….
So heres what to do to AVOID getting this urge to binge eat
- Spread your meals out throughout the day. Have 3 meals 1 in the morning, 1 more lunch and 1 for dinner
- Have 2 high protein/high fiber snacks in between these meals to keep you feeling full even between these bigger meals
Ex. Fruits, protein bars, protein shakes
- Drink 1 gallon of water throughout the day. This will keep your stomach feeling fairly full throughout the day and staying hydrated
- Be SELF aware of when you feel its gonna happen...and catch yourself in the moment of you doing it and realize YOU DON’T HAVE TO DO THIS ANYMORE…YOU DON’T NEED TO BE THIS PERSON ANYMORE
Now implement these tips so you can get rid of these love handles and get body your actually proud of
Jeremy wasn’t happy with what he was seeing in the mirror
He felt like he was going under his full potential
He had tried previous programs before but had a hard time sticking to that specific routine
He wanted to feel confident with his shirt off just like when he was playing sports
But with a full time job taking over, working 10 hour days
Fitness got put on the back burner for him
So he reached out and we got him a game plan to get shredded and feeling like himself again
So here’s 3 tips we implemented that helped him get shredded fast
1. A flexible dieting approach that fit his schedule, and would allow him to go have some drinks on the weekends with his friends
2. A training routine that had him in and out of the gym within an hour and helped him start seeing his abs
3. Accountability to make sure he STAYED CONSISTENT ON HIS GOALS. No falling off track and no excuses, he kept pushing even when things got hard.
Now Jeremy has a 6 pack
Has more confidence with his shirt off
And is able to go drink with his friends while still having his shreds
Wanna make a transformation? DM me "SAVAGE" on IG @nassergonzalezfit
I remember during my baseball tryouts in middle school
Everyone was ahead of me
I saw guys way bigger than me pass me
I came up the last hill and one of the last guys to finish
Everyone was clapping for me just for finishing…but honestly I was crying on the inside
I wanted to leave and just quit since everyone just saw me fail heavily..
I never wanted to feel that way ever again…
Every single day that summer I ran everyday
I thought about that one moment of failure every single day…and knowing im never fucking going back there
And by that time next year I was in the front with the other guys able to actually keep up with them
So Gentlemen when your dealing with a moment of adversity or going through a hard time
You need to remember that, that moment is happening for you
To make you NEVER want to feel that feeling again, let that one big failure be the reason why
You Actually Become that best version of yourself
And if you think this is all BS, then why is that fat out of shape kid now preaching to you through a screen
If I can do this you can do it too
Ever on that last rep and you feel that burn coming
That burn of failure
Or ever on the treadmill about to finish your cardio but you just can’t find that drive in your to do that extra mile or half mile
Or even when your tracking your food, every single time for whatever reason you can’t get it right, your always at least a little over your calorie amount..
Ever say your gonna meal prep…but you end up procrastinating on it and it never gets done
This is constantly showing up for you though, in your workouts, nutrition, probably in other areas of your life
Now we’re plateaued or going in the opposite direction of our goals for you and it gets depressing and we think that the program doesn’t work, workouts don’t work, etc.
ITS BECAUSE YOU are Giving up at the 60% mark
60% effort will get 60% results (write that in the comments below)
Every time we feel that sense of discomfort we run from it instead of inviting it and welcoming it
Guys what im about to share is what helped me bring home top 3 in 4 bodybuilding shows, half ironman, wrestling and BJJ
Step by Step how to unlock that extra 40%
- You have to turn into someone else. You literally have to say “Okay Nasser might not be able to do this but…gonzalez can” You have create someone else in you to go to that next level
- Understand that pain your feeling is not a STOP SIGN it is a GREEN FUCKING LIGHT TO KEEP going
- Lean into discomfort, lean into that feeling of hurting for the last rep, lean into that feeling of tracking ALL your food, lean into the feeling of meal prepping
- BE WILLING to not listen to your old self, You can’t let the old you continue to hold you back with old habits. The old you will keep getting the same results.
- Turn on Savage MODE. I always think if cameras are watching me, Im motivating people, im making a movie ammi really gonna quite on this last mile, last rep or do I wanna show the audience what im fucking capable of
Once this extra gear is turned on YOU WILL NEVER MISS EVER Again
You will bring EXTRA intensity to everything you do in. The gym and your results will be WAY BETTER than before
Want
Make your Transformation DM me "SAVAGE" On IG @nassergonzalezfit
Why Wrestling In High-school changed my life
Joining Wrestling….I did it to impress a girl at the time
I was on the bus and overheard Everyone said she liked guys with abs
And I was like okay then I gotta get abs thats what is required
I did eventually see abs but I didn’t end up getting her in the end hahaha
But I got something else out of it
A love for work ethic
A love for a sport that truly showed me what I was capable of doing
A Love for pushing myself past any limit I ever thought I could surpass
Wrestling showed me truly that just when you think your about to quit theres actually 40% more left in you
I saw it as I was in tripe over time twice during highschool…
Meaning we went 6 minutes tied, another 2 minutes tied, and another 2 minutes tied, and another minute for triple overtime
At that point you don’t feel your body anymore, its completely up to your mind whether you want to step up and win that fucking match or not
And that extra gear turned on and I’ve used that with my bodybuilding shows, my business and just how I apply everything to my day to day life and I couldn’t be more grateful for it and
So for anyone who’s ever played sports out there I want you to remember the point of the sport was set you up for life
Not to just do it and be done
Its now time to apply those lessons you learned from those sports and go ATTACK your next chapter in your life ex athletes
Going from machine to machine
Trying to get a good “pump”
Even doing some of the workouts from high-school sports just hoping these love handles are going away
But yet a few months later those love handles are hanging out of the sides of your shorts
And even people don’t notice them you feel them, you grab them when your looking in the mirror and it just isn’t a comfortable feeling at all
So heres step by step how to get rid of them
- You need be eating in a calorie deficit to drop body fat with your nutrition
- Track your food intake daily on myfitnesspal to ensure you stay within your calorie goal everyday
- Develop a wider back through training lat based movements, Lat-pull downs, SA Lat-pull downs, etc.
- Track your workouts and make sure your getting stronger at those lat movements, by adding more reps, more weight, etc.
Once you develop a wider back along with losing body fat those love handles are gonna start to go away and you’ll create a V-taper look to your physique and no longer have those squishy love handles anymore
If you want to lose your love handles for good
I came out with a free Ebook on how to lose your love handles step by step
Want a copy DM me on IG @nassergonzalezfit “Love-handles” and ill send over a free copy
Ever said things like
“Man Im worried if this shirt is gonna be too tight”
“Im worried my nipples are gonna look weird with this shirt on”
Every 3-5 minutes when I was standing I would just tuck on my T-shirts like this
So people wouldn’t see the outline of my man boobs on my shirt
I remember walking down hallways kids would literally flick my chest
Super uncomfortable and it sucked at the time cause you wanna play along with the joke but on the inside its actually haunting you inside
But you just have to play it cool or you were the weird one for not playing along
I never took my shirt off at the beach or pool parties, I was just way too embarrassed with the man I was looking at in the mirror
But I had to go through this
Cause I felt too uncomfortable that it drove me to make changes
It drove me to start doing exercise
Running, home workouts, whatever I could do
Eventually in the gym, then I just became obsessed with the changes
My confidence started to increase in myself I could go up to girls
And eventually gave me the belief
to start my own business
Now I’ve been Able to help 100s of guys because of that negative situation
Stepped on 4 bodybuilding stages and got top 3 in all my shows
So on the other side of that feeling you might have right now ex-athletes
Not liking what you see in the mirror
Dealing with the man boobs, love handles
Is the best version of you you haven’t even seen yet
And If I could do it you can do it too kings
You remember Back in High-school you had a calendar for meetings, practice, games
School Schedule, weight room times, etc.
Everything was laid out for you written down so you knew exactly where to be at what time
But when sports finished we completely forgot to make sure to do this for our actual lives outside of sports
And your job most likely isn’t gonna make your exercise to lose 10-20lbs
So heres what to do
- Go on google and go to google calendar
- Add in the specific times you plan on actually hitting the gym
- Add the times you plan on preparing your meals
- Add in the times you plan on getting your walks in throughout the day
Once its written down its gonna make a big difference for you to SEE it, cause now you’ll actually commit to it
And you’ll make that structure to lose this weight and actually gain that confidence in yourself again
It was hard when sports finished…
I felt lost
I lacked purpose
I lacked direction
My teammates weren’t around anymore
No more weekend parties, no more shooting the shit with the boys
Its fucking hard man
Cause sports bring out that true intense competitive nature in you
Brings community
Safety
Brotherhood
A space to be yourself and express it through a challenging tasks along with others trying to push themselves
The worst part is…
once you see yourself at that peak performance dude its hard not to go back to those memories of when you were there
Exactly why I felt that post sports depression after my last wrestling match, my last rugby game
I was kinda like just…man whats next here?
Is that it? All that hard for nothing?
Which is why I got into bodybuilding, it brings out this drive to want to be the best version of me
Makes me except to go to the gym, keeps me with a purpose and another gaol to constantly work towards
It brings out this competitive edge in me that I can’t get training by myself
So ex-athletes you need to find that next thing for you, it didn’t end with sports and I refuse for that to happen for you
Doesn’t matter if thats a race, a challenge, a program, a new sport, a rec league, a weight loss goal, you need to something to start bringing out that inner savage again.
Find the next thing your gonna do and go be that savage again you know your capable of
Because YOUR ARE NOT DONE. You have more than in you than you ever thought possible.
Why You lost Your Confidence After Sports Finished
Sports brings out this competitive nature in you
Like you have true purpose and a mission that your working towards every single day
That purpose gave you confidence, since you felt like a man on a mission
You had drive to practice, to exercise, to go the extra mile, but…when sports finished
Now we’re looking at old pictures and videos and thinking…”What happened?”
Gained weight, constantly low on energy, never any motivation to do anything now…
Ex-athlete you need a new mission now
Time to lose this extra weight you gained after sports
Lets get you losing your next 15-20lbs
So heres my 5 Steps to get Back in Shape and lose your next 15-20lbs
- Track your calories on an app called myfitnesspal
- Eat in a caloric Deficit, this is eating 200-500 calories than your maintenance calories
- Eat 3 Meals a day and 2-3 snacks that add up to that amount of calories you need to hit
- Train 4 days a week upper/lower ,and have 3 days a week for rec sports/Rest days
- Walk 10k steps a day, walk first thing in the morning, lunch break, at the gym and when you get home from work and it’ll add up!
This way we actually get you back and shape and having that same confidence you had as an athlete
I just came out with a free 30 day Guide on how to lose your next 5-10lbs in the next 30 days
Want a free copy? Comment “book” below and ill send over a free copy on IG @nassergonzalezfit
- Find maintenance calories on google
- Subtract 200-500 calories from that number
- Start tracking your calories on Myfitnesspal
- Workout 3-5 times per week with weights centered around your compound movements
- Take progress pictures and weigh yourself weekly See whats working for your body and whats not working
Why I Cheated on My Ex-Girl Friend
Its because
I lacked discipline
I lacked any vision for long terms goals
And I was scared of long term commitment
All I cared about was that instant dopamine hit, and the minute I felt I wasn’t getting it I stupidly cheated on her when I was drunk
Not thinking there would be consequences
It wasn’t even her finding out that ruined me
It was me feeling like I was living lie every single day of my life
I didn’t even feel like myself anymore
Cause I knew was capable of better
I just didn’t want to take on that responsibility that I cheated on someone
But I did pay the price mentally that year I had the greatest amount of anxiousness just thinking about if she was gonna find out
And it ate away at me every single day I woke up and eventually we broke up and I didn’t tell her til years later cause I still didn’t wanna accept those consequences
Biggest lesson I learned was you have to face your problems, cause if you don’t face them the consequences will face you in the form of anxiety depression or by you actually finding a solution to your problem
Constantly picking at your shirts to Cover your Man Boobs now?
Feels weird?…..cause
You never were “out of shape”
Sports always kept you in shape, and you ate whatever you wanted pretty much
And now its like your PACKING on the pounds like its nothing
Shirts & pants fit tighter than ever
That confidence looking in the mirror is slowly dwindling down
Heres 5 reasons you likely gained weight after sports
- Your not moving nearly as much as you’re used to High-school/college practices your burning 1000s of calories. Now you work a full time at a desk and your not moving NEARLY as much.
- Your eating habits are the same as they were in high-school/college. You eating the same amount but moving half the amount=Weight Gain
- Drinking on the weekends. 1 drink = 100 calories, but athletes have 5,6,7,8 drinks to “celebrate” wins, thats all extra calories you’re having on the weekends.
- Thinking your “washed up” and that you can’t set new goals, new things to Strive for, because you’re so caught up in the past and what you used to do.
- You don’t have a supportive environment around you anymore. You had teammates, coaches, holding you to that high standard and as sports ended that left with it.
Its important that we recognize exactly whats caused this weight gain Ex-Athletes
Now we can actually work towards a solution for you to break free of these patterns
If you need a guide to get you get back in shape DM me “Book” and ill send over a free copy of my ebook to do exactly that
Why Being Single After 4 Years Doesn’t Bother Me
I used to be the type of guy that would rush into relationships
I would do it because I thought you were supposed to
You kinda of like someone and they kinda like you…. just date them right?
This would lead to me getting shiny object syndrome
And I would date girls for 8-10 months and I wouldn’t want to be with them anymore
Because I just rushed it and I never really took time to get to know the real them
And I Never took time to meet who I Really am
What I really wanted, I just did to fill the void of not having to be lonely
But when you try to fill a void…eventually that will be exposed if your with the wrong person
So now Im doing the deep work, figuring out who I am, what im looking for, what makes me happy
And the next time im in a relationship I won’t need that other person to fill a void because Im happy on my own
Im happy being with myself
So it would only be an add on to my life
I just see so many people get into relationships so fast and die even faster
Now I see it as I don’t want to waste month with the wrong person just cause society wants me to
I do things because I feel as though they will genuially bring value into my life
Because that spouse will be with you for hopefully the rest of your life
So if she or he doesn’t serve that purpose..then whats the point here?
This is not me giving relationship advice…
This is me saying MAKE SURE You are FULLY happy with who you are and not relying on filling that loneliness void for temporary happiness
All Love Kings
Coach Nasser
Got out of Shape After Sports Ended? DM ME "Ex-Athlete" On IG @nassergonzalezfit and ill see How I can help
So here’s 5 steps to start losing those man boobs
1. Look up a number called maintenance calories on google.
2. Input your information and subtract 200-500 calories from that number you got.
3. You have to put lean muscle on your chest. Incorporate movements like bench press, DB incline press, Cable flys.
4. Ensure your getting stronger at these chest movements over time. Adding an extra 2-5lbs per week will force that muscle to grow on your chest.
5. Walk 10k steps a day this will help with the process of losing fat overall on the body.
Want to lose your next 10-20lbs and KEEP it OFF?
DM Me on IG @nassergonzalezfit saying "Savage" And I'll see if your gonna be a good fit for the program
Every Weekend Same-thing
Pre game started at 9:00pm
5 shots in then head out to the bars
Would see the same people over and over again
I would end doing something I regret
Going home with a girl I never would have sober
Or doing something stupid that I wouldn’t have done sober
To end up with a massive hangover that I felt for 2 days straight and I felt throughout the week too
And then I talk about it the next day to have a “Cool Story” to tell
Repeat
But what I didn’t realize was that
These weekends were like road bumps
Slowing down my potential slowing down my growth
I knew I was meant for more, I knew I was capable of achieving more
But I was scared to leave that comfortable routine I had
Every time I would get in momentum with a goal I would go drink and that would cause me to slow down the next day
So I made a choice that I was NO LONGER allowing road Bumps
No longer allowing people in my life who caused road bumps along the way
That why I was able to lose over 25lbs during my Bodybuilding show…No road bumps
Thats why when covid came I was able to build my business..No road Bumps..partying was cut out
So Men I ask you this…
What are your weekends causing road bumps for ?
Is it you losing your next 10-20lbs ?
Is it starting that business you’ve always wanted to start?
Now ask yourself Is it really worth it for you to sacrifice what you truly wanna create for these weekends…
I’ll leave that answer for you…
Want to Lose Your Next 10-20lbs?..
Dm Me on IG @Nassergonzalezfit saying "Savage" and I'll see if your gonna be a good fit for the program
I know your used to sprints
HIIT Circuits
1 rep maxes
Cause thats all that sports tight us to do
But yet here we are doing these things….and the belly isn’t going away this time
We’re still seeing these man boobs not go away
So heres exactly how to structure your workouts in the gym…
1.Pick 2-3 warm up exercises that are gonna target the muscle groups your working that day
Ex. Chest, shoulder, Triceps—> Push-ups, Light Flys
- 1-2 Compound movement for the day.
A Movement that works multiple muscle groups
Ex. Chest, shoulder, Triceps—> Barbell Bench Press/DB Bench Press
- 4-5 Accessory Movements
Movements that hit 1 muscle group at a time
I’m running a 14 day challenge to get that reset going
But I ONLY have 10 slots available in the challenge and if you want to join
DM ME “savage” @nassergonzalezfit on IG and ill get you some details
Why You ALWAYS Procrastinate on Your Workouts….
When your an athlete its easy
Practices are scheduled….
Games are Scheduled…
Meetings…
You never had to worry about it
But Now….
You have this 9-5 job and you always are coming home
“Too Tired”
“Too Busy”
And you can’t stay consistent with a routine on your own
Since no one us yelling at your or no teammates are holding you accountable its way easier to skip your workouts now
No movement + a Sedentary Job = Gut and you no feeling confident in your own reflection
So heres how to KILL Your Procrastination
- On Sunday Go on Google Calendar
- Write out the exact times you plan on going to the gym every week
Ex. Monday @8:00am
- Set reminders on your phone that say “Gym” 10-15 minutes before the planned time to go to the gym so now you have Multiple reminders of when you need to hit your gym sessions.
- Hire a coach to make sure your on plan or have a group of guys that are willing to commit to going at specific times so you have further reason to actually show up to the gym
Now your not procrastinating anymore on your workouts….
Your following through with your promises and feel happy with the man in the mirror
If your tired of looking in the mirror and not liking that man your seeing
Want to learn how to lose your next 2-10lbs
Im running a 14 day September Reset challenge
Comment “Savage” below if you want details on it
How to Shop At The Grocery Store to Lose the Post Sports Belly
You enter the grocery store
Instantly your overwhelmed
You don’t know what to get
Stress hits you and you end up in there for hours
And never having structure with your foods…since you could always get away with eating garbage…playing sports
Now we have this gut and can’t even wear our old T-shirts
So heres a few rules to go by at the grocery store
- Have a list of the foods you need, so your not wondering for hours thinking about what to get
- Shop on the outer aisles this is where your nutrient dense foods will be
- Look at the nutrition facts and aim for the foods with the higher protein amount and lowest amount of calories
- Grab 3 of your favorite protein sources Ex. Chicken breast, Top round steak, Salmon (THIS IS ESSENTIAL)
- Stick with Diet/Zero Calorie drinks
- Get 1-2 Snacks you actually enjoy after you finish getting the foods you need on the outer aisles
Follow these guidelines and watch that belly start to go away
If you want to learn how to lose your next 2-10lbs
Im running a 14 day challenge starting next Monday 9/4
DM ME on IG @nassergonzalezfit Saying "Savage" and I will see if your going to be a good fit
What they NEVER TAUGHT ATHLETES PLAYING SPORTS…
Remember working your ass off at practice
Hours and hours a day
Sprints, strength & conditioning, skills training
Then you got home and you ate everything in sight
But…you wouldn’t get fat
Because you were burning so many calories at practice
Now you got his 9-5 job that barely has you moving
Now your starting to see that outline of your stomach, see the gut form
Feeling uncomfortable in your T-shirts when your in public
Which is weird for you…you’ve never had to deal with this
But your Nutritional Habits were always messed up they just covered by your hours of practice
And now you have no idea what to do to actually lose this gut besides the crash sports diet you ran in high school of no carbs
So here’s 5 steps to lose those next 10-20lbs
- Track your calories on MyFitnessPal (free app). This is gonna bring SELF awareness to what your eating everyday
- Take your bodyweight multiply that by 10-12 (depending on your activity level) that’s gonna be the amount of calories you need to start to eating. (DON’T GO OVER)
- Aim to eat .8-1 gram of protein per lb of bodyweight.
- Veggies in every single meal. They’ll keep you fuller throughout the day
- Drink a gallon of water per day to stay hydrated.
Now 90 days later you feel more confident in your own skin
Down 10lbs and you can take your shirt off and no feel embarrassed
Want a copy of my Free ebook to help you lose your next 10-20lbs
Send me a DM saying "Ebook" and I'll send over a copy for you
Sports gave you strength
They gave you purpose, drive
They were your pillar to your day to day life but suddenly it was gone…
Almost taken from you Instantly after that last play was made
Then you let life take over fell into a bit of a slump
Got this 9-5 office job….
Getting more sedentary, sitting down all day
Now we’re reminiscing on the past all the time talking about we used to do
Almost like we think that version of you is gone now
You stopped believing that you could do these amazing things physically
LET THIS BE YOUR REMINDER YOU ARE NOT FUCKING DONE
The pure fact that you were an athlete shows you got some fucking greatness in you that Majority of People DON’T HAVE…
That savage is still in you motherfucker and im calling that out of you
But confidence comes from you doing things that push you
and lets be honest….you haven’t been pushing yourself since fucking hghschool
I need you to start looking at what possibilities lie in the future if you wake the FUCK UP
Cause if your past self were to look at you he would say you got fucking soft
Go do something thats gonna push you out of your comfort zone
A race, an event, a show, a competition, a program
but you can’t KEEP fucking sitting there doing nothing and expect confidence to come
And watch that confidence come back Brother
I believe in you
And if you wanna reignite that inner savage again
My Client Cedric LOST 15LBS IN 16 WEEKS
Cedric was a former College football player
He always had an athletic background and sports kept him in shape
But once sports ended for him he felt lost…
wasn’t sure what direction to take his training
For Cedric the biggest part was nutrition…football never taught him those habits so he kept eating the same way, He was always eating even after sports
It didn’t help that his family never had the best nutritional habits either
He had tried extreme diets in the past but they never really worked for him to keep the weight off
He started to feel slow, sluggish with all the fast food and wanted a true lifestyle change
So heres how he lost those 15lbs
- A simple nutrition plan that actually had his favorite foods and he could easily prepare his foods and still work his full time job, while losing weight effortless
- Exact training protocols that had workouts tailored to lose weight, not just for explosiveness. So he could build lean muscle while dropping this weight.
- Accountability and coaching throughout the process to make sure he followed through with his promises, just like coach on the field, but checking in on him throughout the week and had support throughout the process.
- A group of like minded guys, just like any sports team, once the environment is right, the standard raised for everyone
Now he feels more comfortable in his own skin…
And reignited that athletic drive
if you wanna reignite that inner savage again
Heres how my client Tomi Lost 15lbs working with me…
Tomi had been a former wrestler in high-school
But once sports ended he lost that drive to do more
He lost that dog mentality
Tomi began getting complacent with his body
Started sitting on the couch more, sleeping in more, snacking all day I’ll
Eating fast food, and ended up gaining 10-15lbs of extra weight especially after getting his full time job
NOT Acting like the savage he knew he was capable of being or he was
He stopped having that confidence he had when he was an athlete
So we gave him a routine that actually REIGNITED his true savage
Something that actually fit his schedule and lifestyle so that he could sustain being a SAVAGE
He lost those 20lbs
And having that support system around him of like minded men
He reignited that savage within himself
Want reusults like Tomi ?
I came out with a FREE ebook on how to reignite that savage within
Want a copy?
Comment “BOOK” below
How my client Danny Started Seeing His Abs While Working 80 hours a week
If your ready to make your transformation DM ME "SAVAGE" on Instagram @nassergonzalezfit and I'll see how we can help you unlock that next level for you
This scared the shit out of me…
I remember when I first went online FULL time
Fall 2021…
I was interviewing for a job that was guaranteed salary at a gym in New York City
Submitted a few videos to the head trainer there
Everything was looking smooth
The weekend prior to the interview
I went to a mentorship event
I had this gut instinct that I had to be there
There I realized I needed to go all in if I wanted to make this business successful, no holding back…
So many doubts and fears crept in my mind
“What are my parents gonna think”
“What if this doesn’t workout”
Everything in my mind was telling me no…
But my gut was trying to tell me something
So I emailed the guy and cancelled the interview @2:00am at the airport on the way back
Now Im able to do this full time
Travel where ever I want, help people through the outlet I love
Because I trusted myself…to go ALL IN….
Men Some of you are half in half out with losing this weight
Some days you’ll do good
Some days you’ll hit the gym
Some days you’ll hit your steps
YOU NEED BE WILLING TO GO ALL IN on this
Its no different…
This solidifies your serious about this
Your willing to do whatever it takes to get to the outcome
Half in will get you half the results
Journey
On the go or always busy for work use these snacks to help you lose that gut
DM ME "SAVAGE" on IG and I'll see if your a good fit for the program
On my Last Birthday
I woke up on someones staircase
As my eyes opened and it was hazy
“Where Ammi”
I was across the street from the bar that me and my friends went to the night previously
My last memory was getting kicked out of the bar for trying to get back in
The rest of the night black
I checked my pockets and luckily had my phone to call for an uber
So many thoughts running through my mind
“I could’ve been robbed, kidnapped, what was I thinking”
It felt like a rock bottom
I haven’t drank that much since then almost a year ago
That night showed me what can happen when you go “too far”
And honestly I got lucky
Since that moment I’ve been trying to stay away from being that guy again
And focusing on creating the man I truly want to be
The truth is I was living for others because I still wanted to fit in
A better leader for my clients, friends and family
A man that doesn’t depend on alcohol or drugs to “have a good time”
A man that is happy with himself
That doesn’t need to black out just cause everyone else is
Ammi perfect? Not even close
But Im striving to become a better
Now I’ve been 6 months without a drink
And not really feeling the craving for one either
Men if your relying on substances to “have a good time”
Maybe you’ve been there where you take it too far
You DO NOT have to continue being that person that makes the mistakes drunk
That wakes up feeling anxious not knowing where he is
You can re write that story if you choose to
And im here to support you every step of the way
Getting Back in the Gym…? Not Sure where To Start
Heres a simple formula to make for any type of workouts
- Cardio 10-15 min. Warm-up
- Compound movements. (Squat, bench, deadlift)
Aim for 3-5 sets of 1-5 reps each set , aim for higher rest times 2-4 minutes to optimize recovery between each set
- Accessory Movements. Movements that emphasize only 1 muscle group. Pick 4-5 of these. Aim for 3 sets 10-20 reps each one
Ex. On a Chest/Shoulder/Tricep day
- Shoulder press
- Tricep Extensions
-
Lateral raises
-
Finish off with a cool down of 10-15 minutes on your preferred Cardio
Now get back in the gym and get you feeling confident shirtless brotha.
Wanna get back in the gym? And start feeling more confident shirtless
DM Me "Savage" if your ready to lose your next 10-20lbs and get that confidence back in yourself
How my Client Issac Lost 20lbs and Regained his Confidence Back As a Man
Isaac came to me struggling for years with getting on a routine
He felt lost after life hit him hard for a few years and he lost that drive to do more
While life was hitting him he gained 30lbs of belly fat and became complacent with what life had to offer him
We got him on a training routine that worked with his busy schedule & A Nutrition plan that gave him energy levels to go play with his daughter and drive to do more
& We gave him that extra layer of accountability to make SURE he followed through with his promises so he could truly start stepping into that most powerful version of himself even when times did get difficult
Now Isaac lost his love handles, feel more confident shirtless and has more energy to play with his daughter
REIGNITED to do more & Unlock his TRUE Inner Savage
Want to unlock that next level? DM me saying "SAVAGE" and I will see if your gonna be a good fit for the program
How I went From Drinking Every Weekend to being 6 months since I’ve had a Sip of Alcohol
Growing up out of shape I felt like i never really fit in anywhere
I got picked on all the time
So once I started getting in shape I just wanted to start fitting in with the crowd and others around me
I went out every weekend had 10-12 drinks every weekend
I wanted that liquid confidence going up to girls
I wanted that admiration from the guys on how Much I could drink
But I looked in the mirror one day and said this isn’t me and this never FUCKING was me
I wanted to get that validation from those around me CONSTANTLY
I didn’t wanna be that guy that didn’t fit in
So I did everything I could in college and highschool to fit in with as many people as possible…
I Stopped Drinking because it wasn’t conducive to what I wanna build and who I am
It wasn’t moving me forward in Bodybuilding
It wasn’t moving forward in my business
It wasn’t helping me grow in any aspect of my life
Then why do I need it there?
So my question to you men is..if its not serving you then why do you remain keeping it there?
Every Single day someone asks you about whats going on in your life
“I remember the glory days”
Or how you used to do this, you used to that
How you Used to be in shape, now you work long hours
Brother we need to stop talking about what used to happen
Lets talk about whats going to happen
You think your done ? That you reached your peak already?
You got way too much life to live to say that
Somewhere along the way you lost that drive in you, that dog mentality
Its mainly because we got complacent with our situation, we let the foot on the gas of growth and challenge
So heres 3 steps we can start to bring that dog mentality back in you
-
We need to find a goal to work towards. A Bodybuilding show, 5k, 10k, Spartan race, or a deadline to lose a specific amount of weight, whatever that looks like. Pick something with a date so we know you’re serious.
-
Find a plan thats gonna get you towards that goal and that will break it down into weekly goals to accomplish. Ex. Lose 10lbs in 10 week, 1 lb per week should be the goal.
-
Daily Visualization Meditation. This will keep that constant reminder of your goal and why you should wanna work towards accomplishing it.
Now lets Reignite that drive to become more and be more
And lets start to become that man that we know we’re capable of being again
WHAT YOUR ANXIETY AND DEPRESSION IS TRYING TO TELL YOU
Ever do something lie binge eat, smoke, drink too much
And then theres this voice haunting you for some reason
That voice might come in the form of anxiety, depression, other aspects
That Voice is Telling you
YOU NEED TO STOP BEING INCONGRUENT WITH THE MAN YOU WANT TO BECOME
Meaning there is a version of you, that you wanna create and YOU KNOW what that man looks like, feels like, his values but yet here we are not following through
Every time we are not living integral it comes in the form anxiety, depression, and making us continue to feel like we’re not worthy of that life
BUT THAT LIFE IS YOURS FOR THE TAKING ACTUALLY!
YOU NEED DECIDE THATS its yours for the taking
Heres 3 Steps to Start becoming the man you are fully congruent with
-
Map Out The Man You wanna become, his values to the core,
-
STOP LYING TO YOURSELF EVERYDAY. Stop sleeping past your alarm.
-
WE NEED TO MAKE A SERIOUS CHANGE, YOU NEED to commit to something scary here… give up one thing you KNOW has been holding you back for the next 60 days. I WANT FULL COMMITMENT and I wanna hear what it is you’re giving up. Eliminate just one thing you know isn’t serving you to become the man you want to be.
yourself
Savage" on IG @nassergonzalezfit
Why your Lost your Drive and Purpose the last few years…
Maybe you had some past accomplishments
And you thought after that it was over
No need to push yourself anymore
No need to challenge yourself
You can talk about all these accomplishments your whole life and you’ll be fine
But a few years later
You feel lost, uninspired, fuck even getting out of bed in the morning is difficult
The man you see in the mirror is half the man you used to be
So here’s how the gym is gonna help RESPARK that purpose for you
1) it’s gonna have you actually work towards something, you’ve been in and out of the gym because you don’t have a target to work towards. Now we need to start gaining for something
2) Once you start doing more for your body. You’ll wanna do more for your life. You start taking control of your fitness you realize what things you’ve lost control over in other areas.
3) You’ll start instilling delayed gratification. You’ve been going towards sugar, alcohol, porn for years now and that only helped you lose your drive. But guess what…now your here. Let’s get some fucking discipline to learn the art of patience and waiting for a results to come.
So start leading by example and let’s get you back to the man you KNOW you should be
Not the man that relys on his past accomplishments
But a man with a New Story
A man is Proud of himself TODAY and moving forward
Now go be a savage today kings 👑
WHY THE GYM IS GOING TO RESPARK YOUR PURPOSE…
Need to reignite your purpose DM me "SAVAGE" on IG @nassergonzalezfit
How my Client Lost His Last Layer of Fat and Started Unlocking his Full Potential
Want to make a transformation like my Client Jared? DM me "SAVAGE" on IG @nassergonzalezfit
I pissed the bed…
One night after a long night of drinking
I woke up in the pants I went out in
“What’s that smell” I thought
Looked down
And I know I pissed myself
Embarrassed and ashamed cause I couldn’t even remember the night before
This happened on multiple occasions….
Getting so drunk the night before that I couldn’t even control myself
This was a result of me just trying to “fit in”
Doing what I thought I was supposed to do
Then covid happened and forced me to go back home
Going back home I thought the world owed me something
Where I thought deeply about what I wanted to do after college
I realized I loved helping people through their fitness and doing online coaching
I WENT ALL IN With it
I started working for free for people, getting results and I LOVED every single part of it
I couldn’t wait to see another client transform
Soon enough It became my full time job after
Never thinking I would be able to do something I was truly passionate about for my job now
Coming from a kid that felt lost and no real sense of purpose
Have done 4 bodybuilding shows up till this point
Waking up and feeling grateful
I found what I loved and went all in with it
I was able to move to Austin Texas and be around like minded people
Goes to show no MATTER where you are in life
The person you used to be , the things you used to do
You can now write a new story for yourself if you decide to make that change
You can decide your gonna be a fucking savage and step into that version of yourself you’ve always wanted to create
From pissing beds to your fitness coach ;)
Go dominate today Kings 🔥
What it actually takes to have a six pack…
You might say you want your abs to pop
You might say you want to have that full confidence shirtless on the beach
You say your willing to do whatever it takes in the moment when your talking about it
But here’s the truth about having a six pack…
It’s difficult…
It’s work
It’s effort
It’s consistency
It’s discomfort
It’s being hungry
It’s long hours of cardio
It’s weighing out foods
It’s discipline to not only get to but to maintain.
You have to be on top of your nutrition, and maintain a low body fat
You have to hit your cardio so your expending enough energy to maintain it
You have to have the willpower to say no to friends and family at times cause those restaurant foods are gonna go over your calories
Some of you talk a lot about your goals to get there but aren’t willing to do the work required to get that outcome
The men who succeed in my program and in general
Are the ones who aren’t talking about it, they’re actually TOOO BUSY doing the work required to talk about it
So enough chat about getting a six pack, now is the time to put in that work that is now REQUIRED Of you…
Not optional
I felt lost like I didn’t have direction or a goal
I needed that fire resparked for my fitness Journey
I had already done different competitions
But there was one thing I truly always enjoyed and that was bodybuilding
It was time I got dialed in to do another show
But I wanted to go big this time and get in the absolute best shape of my life
I needed that guidance from a coach to make sure we fully followed through with everything and stuck to the plan
So hired my coach and we went full force
Heres how we did it
- We started off at maintenance calories at 3500, then lowered all the way down over the 16 weeks to 1780 calories, while keeping our protein intake at around 200 grams the entire duration
- Training 6 days a week doing push, pull, legs, push, pull, legs and emphasizing a lot of compound movements. RDLs, Bench Press, Barbell Squats and continuing to get stronger at those movements
- Consistently having my coach HOLD me accountable to be the best version of myself, when I wanted to slack or not do my cardio he reminded me of my greatness and thats why we make an amazing team. We actually are fully committed to doing a year together now to bring a FULL ON best package we have ever brought to the stage next year.
I was able to get in the best shape of my life and do 3 bodybuilding shows back to back to back weekends
If you wanna be able to take your fitness to the next level and start to see your abs pop
And begin to unlock that true inner savage
DM ME “SAVAGE” below and ill see if you got what it takes
@nassergonzalezfit
It felt like a dream..
One second I was on a wrestling mat and the next I was on a stretcher
Coaches and people surrounding me
I didn’t even know why, I hadn’t seen the injury yet
I face it…
My ankle is doing a complete 180 degree turn now
I couldn’t believe it, in shock I knew the truth
My wrestling days were over now
In the hospital…having them manually put it back into place
It felt like I was in may biggest nightmare
But if there was one thing I knew about pain and nightmares its that
There is a down period there is also a MASSIVE comeback period
Pt started up, I was on crouches for 4 months
My come back began…
In the gym on crouches I DIDN’T MISS
I refused to let anything control what my life would look like even injuries
8 months after my surgery I squatted 315 for the first time
12 months after it I started playing college rugby
3 years after it I squatted 405lbs and deadlifted 515lbs
4 years after I did a half ironman
6 Years after I did 3 bodybuilding shows back to back
A Comeback that makes you more powerful than you ever have been
Being able to take that set back and LETTING IT FUEL YOU
Thats how you need to view these negative situations
Not as things that are gonna hold you back any longer
But things that will raise you up to be the BEST version of yourself
No matter what hard times your going through
This I can promise you
Its happening because the universe knows you can handle it
And it will truly ONLY make you stronger than you ever have been in your life
NOW GO DOMINATE KINGS
Why you keep ending up in cycles of losing and gaining weight
And never actually seeing your abs
You go super hard for 3 weeks
See some results…losing some belly fat
But theres still that stubborn part that isn’t going away
Then you realize it’ll take more effort than the first layer
And you take your foot off the gas
Going back to your old habits and routines that kept you stuck with belly fat in the first place
Men recognize that if you can’t maintain sight of the vision you will never have abs :/
You can’t get comfortable when you start seeing results
YOU NEED TO TURN IT THE FUCK UP when you’re seeing results
Cause theres another Level you haven’t reach yet but its possible if this time you keep leaning into that discomfort and not running from it
Heres a few ways to maintain the vision:
- Have an extremely clear picture of what you truly want to look like. How do you want your stomach, arms, chest, shoulders and legs to look like? This needs to become clear to paint the picture in your mind.
- Visualization Meditation daily. You need to constantly remind yourself of how you will look at the end as long as you continue to follow through with what your doing
- A Clear WHY. Why are you doing this? Friends, family, self confidence, become a better leader for your team. Write down that why and realize every time you let your foot off the gas you’re saying No to that why.
- Have accountability to get there. Have a coach guide you to stay consistent with that goal or have a friend/family member do it with you so you have that extra reminder daily
If you can maintain this vision daily you will follow through this time
No more cycles of motivation anymore
More of you seeing yourself at your max potential
This was extremely uncomfortable for me
I’ve had to make some hard choices recently
Things that pushed me out of my comfort zone
I had to release some clients from my program
And nothing against them but they unfortunately didn’t uphold the standard held within the program
Not showing up to zoom meetings, not hitting their workouts, or nutrition goals consistently
It didn’t make me feel like a fulfilled leader
It didn’t make me excited to coach
And once I feel like something is draining my energy more so than adding to it then there’s an issue
Cause then I can’t show up for my clients who want to reach their full potential to the best of my abilities
I made the choice to clear them out
Let this be a lesson for you guys do not let your standard drop to fit others standards
Keep your bar raised
And some people will keep up with that standard you have for yourself
But others will fall behind and that’s completely fine
You stay on your path and your purpose and the right people will stay to uplift you and keep your standard constantly raised
I fell off over the weekend…
There it was my favorite food in the world
Pizza
Planned on having just a couple slices…we’ll a couple slices turned into 5
Then I planned on having just a little dessert
That “little” dessert turned into me eating 3 donuts in minutes
I figured I already messed up my diet for the day might as well just keep going and make it worse
Then I downed some of my favorite cereal when I got home having 3 bowls of cereal
Going to bed bloated as fuck
Waking up heavier than I have all week
Just threw me off made me feel ashamed
Can I really coach others to do this? If I can’t even control myself ?
Even as a fitness competitor and coach I STILL HAVE DAYS LIKE THIS GUYS….
That doubt started creeping in
Then I reminded myself of all the things I’ve been able to do
All the times I’ve proven my doubt wrong and remembered I’m still that same savage that stepped on stage 3 times a few weeks back
And just cause I had one bad night doesn’t mean I’m gonna continue to have bad nights over and over again.
It means I had one bad night and I need move on and get back on track
It’s as simple as that guys.
A lot of us when we have bad nights, you had too many drinks, a lot of desserts stay in that negativity and that leads into having worse and worse days
Then we completely fall off
So just get back on track Fam
Your a human being and you make mistakes, but what’s not okay is to continue to make those same mistakes
Now let’s get you back on track to becoming a savage, and start having days where we’re back on track
The missing piece to you losing your stubborn belly fat
Gentlemen I know your in the gym grinding
But for some reason that hard work isn’t showing in the mirror and you stay stuck with that last layer of belly fat…
Because it all comes down to you being specific with your nutrition
So start doing these 3 things to start actually losing that last layer
- Eat in a true caloric deficit. This is you eating 200-500 calories less than your maintenance calories.
- You NEED that nutrition tracked consistently . Use MyFitnessPal it’s a completely free app that’s gonna help you keep tabs on your food intake
- WEIGH OUT YOUR FOODS. I said it…most of you guys don’t do this and your portion size game is completely off. The more precise you are with the nutrition the more likely you’ll actually lose that belly fat.
Start doing these things even outside of the gym
And that’s where that last layer begins to go away
DM me "SAVAGE" on IG and lets get you in the best shape of your life
I WOKE UP AND DIDN'T EVEN RECOGNIZE THE HOUSE I WAS IN
If you wanna level up your life and lose your stubborn belly fat
DM me saying "SAVAGE" on IG @nassergonzalezfit and I'll see how I can help
The Real Reason You Can’t Lose Your Last Layer of Stubborn Belly Fat
Yeah cool your in the gym
You made some progress
But now you’ve plateaued your not sure where to go from here…
Cause all this work is being put in….for little to no return
Makes you question if you should even keep putting on this effort
Well I have good news and bad news
Good news your not far off from the body you want.
Bad News your being lazy.
The truth is if you train hard but eat whatever the fuck you want. You will not see the progress if your not TRACKING YOUR FOOD.
I know weighing food is annoying.
I know tracking is annoying.
But so is waking up and still seeing that last layer of fat you no longer align with having anymore.
It’s time to turn it up a notch and start eating in a true calorie deficit.
You can find that calorie amount by going on google and looking up maintenance calorie calculator and subtract 200-500 calories from that number
1. Eat that amount
2. track your foods on MyFitnessPal (free app)
3. add some additional cardio (20-40 min. Extra 5x a week)
4. Be CONSISTENT
You’ll start seeing that belly fat melt off
Now stop being fu*king lazy and do the small things
To truly create this body you want to see
BEST REP SCHEMES TO LOSE FAT AND BUILD MUSCLE
DM me "SAVAGE" on IG @nassergonzalezfit to level up your physique
5 BIGGEST lessons I learned competing in 3 Shows in a row…
1. You have WAY more in you than you think. A lot of us put limitations on ourselves before we even start the scary goal we have.
Whatever you think your capable of doing…double it, triple it and that’s actually what your real capacity is.
2. Losing is necessary. Every single week we came into each show with better posing, better conditioning, because of the feedback from judges, feedback from my coach.
But if we hadn’t taken a few losses there would’ve been no way to know if those small tweaks needed to be made.
Losing gives you the tools to be a future champion and makes it so when you get the first place trophy or get that dream body it’ll be that much more rewarding
3. Gratitude for the process and what you have.
You need to be grateful for every single step along the road. Even if you don’t “like” doing it . Some people can’t even workout, have two arms, two legs.
Let alone be able to push themselves everyday.
I had an incredible amount of gratitude for the support I had along the journey. Just be grateful your in a position to even push yourselves men, some people would kill to be in your shoes.
4. There is an inner savage within you. That inner savage is literally willing to do whatever the fuck it takes to reach a destination.
But it will only operate if you have a specific target your working towards, whether it be shows, a weight goal, a bench press goal.
But this savage will make sacrifices, sleep 4 hours, do cardio at midnight because that motherfucker is driven and every man has this character hidden and is waiting for it to be unleashed.
5. Make the sacrifices now, to have your freedom and inspire others
I gave up drinking, meeting up with friends, seeing family, going out to dinner for the last 5 months.
But me making these sacrifices not only gave me freedom to have a physique I’ve never had before
It unlocked a physique and character that inspired others to make change, inspired others. So when I do this, I know it’s BIGGER than just ME.
Now go be the inspirational change gentlemen 👊 and utilize these lessons
The beauty in losing. I did not win my pro card guys and here are some of the biggest lessons I took from not winning them.
“Why are you doing 3 competitions in a row ?”
You’ve done enough
Just stop now man you already pushed yourself enough
You can relax you got your 1st place and 2nd place trophies
This is my mind trying to negotiate my greatness
This is my mind trying to justify me under my max
And I’m fully aware that I don’t have to do anymore shows
Most people are cool with 1 or maybe 2
But when this question arrose I asked myself
What would a savage do ?
How would a savage answer this question ?
And the reason why I’m doing 3 , 3 weekends in a row
- to inspire my audience and show you guys what is possible if you set your mind to a goal
- To show myself what the fuck I’m capable of, I wanna push myself as much as I can, and instill confidence in myself that once I say something it’s already done.
- Because no one else would fucking do this
That third reason might sound egotistical
But sometimes you need to outwork the crowd , push the standard of society and show them that their previous beliefs are fucking broken
Cause when you have a man with a determined mind
You cannot stop that savage
You cannot stop that beast from being unlocked
And to all my men who have ever questioned if something was possible, a goal, an amount of weight, the life they want
Let this simply be a demonstration that a former kid who had 0 confidence shirtless has now displayed his physique for the world to see
Simply because I had a Vision and I believe in myself to follow through
BELIEVE IN YOURSELF MEN …believe That the impossible is fucking possible
It’s just waiting for you to make it happen
Now go make your impossible…possible kings 💪
THE HARSH REALITY OF PREP/SHOW 2 RECAP
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How to build a body your truly confident with on the beach
WHY YOU KEEP YOUR SHIRT ON AT THE BEACH
Beaches open up, everybody is in their bathing suits
Looking their best since they’ve been preparing for this day
But your not taking your shirt off while everyone else is
Your scared of the judgment that people might bring about your man boobs and stomach
But this isn’t really about the other people
It’s about you not feeling fully adequate with who you are as a man
You know you can do better and that’s why you choose to wear a shirt
You know you should look better, you know you should be on your nutrition
But you constantly keep neglecting your own health and fitness
So here’s 5 tips to start building your dream body
-
In the gym focus on building your lats , through pull-ups, lat-pull downs, DB rows, this will help create the V-taper look on the Beach to get some eyes looking your way.
-
Develop boulder shoulders so no matter what shirts you’re wearing you have a presence in the room. By doing DB shoulder press, lateral raises / rear delt movements.
- Make sure to track your reps and sets when you’re exercising so you know you’re actually pushing yourself in the gym everyday and force that muscle to grow.
- Lower your body fat by eating in a calorie deficit.
- Prepare your meals ahead of time / Meal Prep 2 times a week to have your foods EASILY accessible to you to stay in that calorie deficit.
Now your actually taking your shirt off at the beach
Your not scared of other peoples judgement about you shirtless
And you feel more confident in your own skin
I choked…
Center stage all eyes on me…
Every competitor is doing their individual posing routine
I’m watching waiting my turn
Last guy goes and I’m walking out
After practicing this routine for weeks ahead of time
Day in and day out…
I don’t do it….
I come up with something completely different
Had no rhyme
No flow
Just random flexes
Then I start sweating , now my tan is coming off…
I’m more worried and stressed than ever
Then my core isn’t being flexed the way it should
I left the stage unconfident knowing I had a game plan and I didn’t follow it
And I ended up placing lower than I wanted knowing if I had fixed those small things it would’ve made all the difference
But guess what guys….
And I could sit here and complain how I felt I could’ve done better and blah blah blah
But the truth is I choked and there’s absolutely nothing I can do about it now
It’s out of my control
I’m gonna take that feedback I got from it and apply it to my next appearance and do even better
But there is 0 point in putting anymore negative energy towards it
A lot of you guys maybe choke on your diets, binge, skip a few workouts and call it quits afterwards
Cause you had a bad moment or failed a few times you might as well throw in the towel?
Like homie are you fucking kidding Me?
Life is ABOUT FAILING
Life is about learning from your mistakes
If anything your suppose to fail your suppose to choke, your suppose to lose
The most valuable lessons come from failures, so you can appreciate having those wins even more when they do come
So don’t get down on yourself cause you fucked up on your diet, get back on it and just learn from the mistake king
Savages Control what you they control , stop worrying about past mistakes and worry about the future wins your gonna have 👊
From having no confidence to Online Fitness Coach
I’ll be honest growing up…
Every single day I hated what I saw in the mirror
Every day I hated the way my man boobs sagged on my t-shirts
Walking up and down hallways I felt everyone staring at my chest and stomach
I was always the kid to do the “Shirt tuck” so if I got the idea you were judging me instantly I just gave a quick tug
Already being insecure, then I had comments made “man boobs”, “Let me flick them”
People coming behind me and flicking them just made me even more aware of them
Even girls telling me I had bigger boobs than them to a 13 year old kid just kills your confidence completely
So one day I came home just angry, upset, confused on why this had to be my life and why I had to born with this body
At that moment I realized me complaining wasn’t gonna do anything to change the body I had
So I made a decision Im gonna go for a run
Went about half a mile and barely walked home
But something sparked in my after that, if I could get this run in it showed that I knew I could change
After that day I ran every single day around my neighborhood
I looked up ab circuits using six pack short cuts on YouTube thinking I was gonna get a six pack just like that
I didn’t even care what I needed to do I was doing whatever I thought was necessary to lose these man boobs and stomach
After 90 days my body changed, arms felt more solid, chest shape changed and my self belief in creating a future that I wanted became real.
That 13 year old sparked it all
After that I started to go to an actual gym, study on YouTube for hours and hours on how to train properly and mold this body I wanted to create.
Now fast forward 10 years im doing bodybuilding shows, helping other people become more confident in their bodies and in themselves to be able to execute
I know the situation your in now may not be ideal, you may hate what you see in the mirror
But man im telling your FUTURE SELF is waiting on you to create that body you’ve always wanted
Just trust that if the work is put in it will happen
Cause dude im nothing special, never been, and never will be
I am person that chooses to execute everyday regardless if its ideal or not
Now go turn yourself into the true savage you know you are king
Have to change your shirt again? Cause your man boobs are showing that outline?
Change it again to find out that other one looks the same way
Now we’re just frustrated with how we look in everything
And have to end up wearing the same baggy T-shirts cause its safer…
Its safer cause you know no one is gonna see that outline
Then we start to go on this negative thought pattern about ourselves and telling a story in our head
About how we look like shit and no matter what we do we’re never gonna achieve that true potential we want
Whether we’re shirtless or wearing certain T-shirts
And I’ve been there where I had to try on shirt after shirt and it just discourages me
So heres 5 tips to start losing those man boobs so you can truly feel comfortable in whatever shirts it is that you want
- We need to drop your body fat, since you have a lot of fat on your chest, you likely have fat in other areas. So begin to eat in a calorie deficit to lose this body fat. Look up your maintenance calories and subtract 200-500 calories from that number and watch as you begin to see not only your chest lose fat but everywhere else too.
- You need more muscle on your chest. This means focus on progressing on your chest movements. Increase the reps, weight, and this will give your chest a reason to start developing.
- Increase the amount of exercises & amount of times your training your chest overall. This now needs to become a bigger priority in your training versus your other muscle groups. Ex. If you train every muscle once a week, train chest 2x a week
- Focus on these key movements such as the Flat/Decline Barbell Bench Press, Incline DB Press, Low to high cable flys, and do 100 push ups at the end of all your weight training sessions.
- BE RELENTLESS WITH THESE, Its easy to do these steps for 1 week, but I mean 8,12,16,24 weeks to give your chest time to develop. SO BE A SAVAGE WHEN YOU’RE TRAINING CHEST
Now your going to be able to be able to wear whatever T-shirts it is that you want and feel confident even when your on the beach king
If you guys want to learn how I’ve been able to develop my chest I have a free ebook that will tell you how to do that step by step
Want a copy?
me a DM saying "SAVAGE" on Instagram @nassergonzalezfit
Going ALL IN…
Guys I wanna change the way we walk about going all in
Cause when you joined this program you said im gonna go all in
And maybe you guys have said “im all in” in the past…
Maybe you’ve tried going all in, but it almost scares you…
Just the idea of going all run frightens you almost…
Having to give up certain things, eating out sometimes, certain high calories snacks, waking up in the morning and not weighing yourself, hitting 6k steps instead of 10k steps
LET ME FUCKING TELL YOU WHAT ALL IN MEANS
It means theres no other option but getting the task at hand done..
It means that when things could be complepltly shitting the fan you still get it done
It means if its 10:00pm at night and your step goal still isn’t hit you go back outside and get your steps in
It means your girlfriend is cursing you out, your boss fired you, and your mom tells you that you need to get your life together
Your workouts still gets done
I think theres been a misconception on what ALL IN means
It means your standard is getting the things asked of you done
Regardless of your life situations
IT MEANS YOU DO WHATEVER THE FUCK IT TAKES…
1 more won’t hurt….
You pick up the cookie or snack
Maybe just 1 more after that wouldn’t be that bad..
Then you have another, then another
Before you know it the whole box is gone
Suddenly you realize the belt buckle size doesn’t fit anymore
The stomach starts to hangover the waistline
All because of that one small cookie you had
Guys here’s the truth
If you practice being extreme that’s what’s gonna happen when you fall off your “diet”
Your gonna go EXTREMELY OFF
If you practice moderation your slip ups are gonna be moderate
This is why you need to stop with this “ALL OR NOTHING” approach to your food intake
This is why you keep binging on the weekends, why you lose weight super fast and gain it right back
You never had a sustainable routine in the FIRST PLACE homie!
So start to embrace the 80/20 rule
This means 80% of your calories come from nutrient dense foods and 20% comes from foods you actually enjoy the taste of
This will allow you those cookies & chips every now and then so you don’t keep have weeks on end of completely falling off your routine
Now you’ll be able to get shredded lose that stubborn belly fat and keep that weight off for good
Wanna learn more about the 80/20 works for me and my clients
HOW I'VE LOST 24 POUNDS IN 12 WEEKS
If you guys are ready to take your physique to the next level and get shredded DM me on IG @nassergonzalezfit saying "SAVAGE" and I'll get you some more info.
We are 9 days out from show day!
So once I got out of my last relationship
I tried to have as many as I could
Cause I thought it would give me status among others
But soon I asked myself
“Do I even like doing this ?”
The more I had
The more alone I felt
The more I attached my worth to something that meant nothing really
Soon enough I just turned into that guy
A tool lolll for lack of a better term
Once I graduated college and reflected I realized this isn’t the life I want
I wanna do what makes me happy
Now in my vision I have my future girlfriend hitting the gym with me, talking about where we’re gonna go in life
How we’re gonna better ourselves that day physically and mentally
How we can inspire others to do the same
And that might take time to find that person that’ll do that with me
I’m cool waiting cause I know that’ll be way more fulfilling to me than compounding random hook ups
May sound cliche ? But I really don’t care what you think dude haha
Maybe you like one night stands and that’s fine too!
The whole point of this post is do what makes you happy homie
Not what you think makes others happy
Focus on you and your life will change
All love kings 🔥,
What makes me different from you?
IM WILLING TO DO WHATEVER IT TAKES…
Guys guess what
I’m tired too
I’m hungry too
I get cravings too
So the only difference between you and me
And really the thing holding you back from getting the body that you want
Is you can’t control your urges
You can’t control yourself when you get a craving , when an emotion come to you you fucking cave
When your tired you give up
I DON’T LET MY EMOTIONS DICTATE MY REALITY
If I have a vision I will NOT STOP UNTIL THAT VISION IS CREATED
So stop thinking with your emotions and start thinking like the man you truly wanna start becoming instead
level in you physique send me a DM saying "SHRED" and I'll see if your gonna be a good fit to work with me and my team
SIMPLE 6 STEP PROCESS TO LOSE BELLY FAT
Wanna lose your belly fat for good?
DM me the word "SHRED" on IG @nassergonzalezfit and I'll see if I can help
Before you eat that entire bag of chips later tonight again read this…
I know its tempting
Everything in body is telling you eat that entire bag
Give into those cravings again
Just like old times right?
You know when the clock hits 5:00pm at work and you feel like you can do whatever you want and eat whatever you want without consequences
And your body won’t pay the price for it
But…brother you’ve been doing this since college and your still not confident in your Body
So why can’t this time be different?
Why can’t this be the time you actually don’t cave into your cravings and don’t fall off
Cause man I understand your feelings so hard, the amount of willpower it takes to not do it
But thats why this time your gonna follow through
Simply because your goals and vision of the body and man you wanna create and WAY bigger than you just feeling a little hungry
You unlocking unlimited confidence in yourself and in your life are more important than that fucking bag of chips
You my friend are TOO valuable to give in, you DESERVE a body your confident, you don’t deserve to walk around in public and feel like people are constantly judging you.
So what I need you to do brother in times when it gets difficult is REMEMBER
REMEMBER THE VISION of who you wanna be
And also remember what your current and past actions have yielded up to this point…do you really wanna go back?
You already know what it feels like to down a whole bag of chips
So how about we follow through this time and see what happenes homie?
Cause I wanna see you transform into a FUCKING SAVAGE KING
HOW TO GET YOUR ARMS POPPING IN TANK TOPS
DM me "savage" on Instagram @nassergonzalezfit and I'll see if I can help you transform!
TOP 4 things your NOT doing outside of the gym keeping you wearing Baggy T-Shirts and not feeling confident with your shirt off
Your in the gym putting in these hours
Exercising consistently…pushing yourself
And you saw some results initially but now…nothing
That belly fat certainly isn’t going away
Its annoying as fuck haha I’ve been there
But heres most likely what you’re NOT doing outside of the gym keeping you stuck with this belly fat
-
You’re eating too much. In order to drop body fat gentlemen you need to eat less food than whats called your maintenance calories, this is how much food you need to eat to stay the exact same weight. Now you need to be precise about eating 200-500 calories less than this number now.
-
You’re not actually tracking or weighing your food intake. You get home from the gym and think you’re eating healthy but in reality your not measuring out the quantities. Even though your eating nutrient dense foods you still might be eating TOO much and thats keeping you with your belly fat.
-
You’re not moving enough outside of the gym. Only so many calories are burned from your workout, which Help breakdown muscle fibers and build muscle mass, but not lower your body fat. Start walking 3-5k steps more OR burning an extra 200-400 calories at the end of your training sessions.
-
Your not even keeping track of your weight consistently or progress pictures. If you don’t have these metrics your not even going to be able to logically see if your losing body fat or not. You just look in the mirror and think you see changes but look at your progress over time and see if thats accurate or not
belly
instagram
you a free copy
How to make this a summer where you take your shirt off and feel comfortable in your own skin
I get it summer after summer
We have that worry in the back of our minds
“What are people gonna think of me looking like this”
“I need to lose this gut as soon as possible”
“I just don’t even feel comfortable in my own skin”
I GET IT man
I have been there where I was keeping a shirt on all summer
Where all my friends had six packs and I was the chubby kid with man boobs and didn’t want that being revealed
so I would wear beach shirts, compression shirts, while everyone was shirtless
So here’s my top 5 pieces of advice for you if you wanna feel confident shirtless
- Start NOW. It’s never too late, I don’t care where you’re at in life. I was 13 years old and had no idea what I was doing. I just got started and made something happen.
- Get on a structured program to prevent overwhelm or confusion in the gym it’ll bring a lot of clarity to your mind knowing you have a game plan of what to do in the gym
- If you need to lose belly fat, you need to start eating in a calorie deficit. 200-500 calories less food than what you’re eating right now.
- Track your calories on MyFitnessPal every single day, so you know exactly how many calories you’re eating every single day.
- Just don’t give up after 3 weeks, and even if you don’t get your “dream” body this summer your beginning to form routines and habits to get towards that’s body
If I were to have used these tips getting into it
I would be a lot further along than I am right now
Why not feeling confident shirtless makes you less outgoing and more timid
I remember feeling like I was trapped in my own body
I just despised the way I looked
And every morning I would feel that sense of guilt and disappointment and I assumed everyone else thought the same way
So when I would try to approach that girl, or try make new friends or even ask questions in class
My mind was fixated on that everybody was gonna judge me
Even though nobody was, I was being my biggest critic
And I know a lot of you men out there feel the same way
where you feel like you can’t be the most outgoing best version of you because you feel trapped
The only way to have true freedom with yourself and your body gentlemen…
Is to fix the problem, your mind is trying to tell you something that you need to address
And it won’t go away, that sense of being timid and unconfident won’t go away until you begin the TRUE process of building a dream body of yours
She said no….
Haha I can’t even tell you guys
How many times I’ve been rejected from girls
It’s scary knowing that every time you go up to them there’s a chance of them either not showing interest or potentially they’re into you
But I’ve just been rejected close to probably 30-50 times from women I thought were attractive
Whether it was through getting left on read, seen, then just telling you
Haha that hurts in the moment
But it truly builds something
Resilience
Character
Because if you can fail again and again and again
But just trust that one day your gonna meet the right person
You don’t really fear the little failures along the way
Because like anything else it’s part of the process
Ammi saying I’m the most confident dude out there ?
Not by any means
But I’m saying I don’t care if I get rejected because it’s either there’s interest or there’s not
And I can’t control what women think
BUT I can control what I think, I can control if I’m being authentic or not, I can control my behavior, how I look, the cloths I wear, my overall presentation
I can control what I learned from the failure, maybe I said something that wasn’t authentic or something that didn’t need to be said
Its all lessons we need to pick up on from the failed attempts
So instead of being scared of getting rejected just understand it’s part of the game homie
Go up to that girl
Just like in fitness there’s gonna be diets, programs you try and they just aren’t gonna work for you
But do you just quit ? Fuck no
Stay in the arena and you’ll find that one thing that’ll work well , or that one girl that you truly feel a connection with
Failure is part of life, dating, fitness, business, everything embrace it and don’t run from it
Stay savage kings 👊
Another gym session looking in the mirror questioning if your doing the right things
It’s just confusing like the work is being put it in but the differences you’ve been seeing have been so minimal
“Is this even worth continuing to keep going”
I’ve been there when your just questioning everything
So here’s a few main things your likely doing wrong
- The work is 20% in the gym 80% outside of the gym. So you can train like an animal and still look like you don’t lift cause of everything outside of the gym
- Muscle is built in the gym and fat is lost outside of the gym. SO maybe your building some muscle but it’s never gonna be revealed unless you lose body fat
- Body fat is lowered through eating in a true calorie deficit. So find your maintenance calories and drop those calories by 500 and you’ll begin to see that body fat strip away
- You’re probably neglecting protein intake which will help you retain muscle as you’re losing fat . Get in at least .8-1 gram per lb of bodyweight
- Not enough veggies and too much fats in your diet. Veggies will keep you fuller for longer and make it MUCH easier to stay within a calorie deficit.
Now implement these steps and get some steps in the right direction
To start unlocking that dream body you’ve been wanting for yourself.
If you wanna get shredded for summer
Shoot me a DM saying "SHRED" on IG @nassergonzalezfit and I'll see if we would be a good fit to work together
Why I work MY ASS OFF
Growing up I was so insecure I was gonna be behind everyone
With my body with my mind, with my confidence
From being one of the slowest mile times in 7th grade, being one of the last in my run for my baseball team, being cut from sports teams, being placed in the lowest classes in high-school
I always felt like I was behind in every aspect of life
So when I decided that I didn’t wanna be this fat kid anymore
It made me work WAY HARDER cause I felt like I need to catch up to where the other guys are
Cause I was always the underdog
Starting running, home workouts, ab circuits at home
Saw some results, got in the gym and started seeing more progress
And soon enough I just fell in love with the process of bettering myself
Now I am addicted to that feeling of outworking motherfuckers
BECAUSE I know the feeling of being behind and I want to GET as far from that feeling as I possibly can
That insecurity I had as a kid has drove me to want more, do a bodybuilding show, to get my business started up
So Im grateful for those moments in my past, and grateful everyone else made me insecure
Now I operate as the underdog and I will out work everyone in my head
Men you get completent so fast, where’s that underdog mentality?
Wheres that extra gear you have in you been?
Time to start outworking that old you and remember the feeling of how you feel about your body now
THAT WILL DRIVE YOU To want more and BE MORE
Stay Savage Kings
Step by Step process to actually build a V-Taper Back
Sitting at your desk at work
Feel those rolls of fat
Look in the mirror in the morning and just get a FAT handle of that side fat
Its pretty embarrassing
The only thing preventing it from being revealed is that shirt you wear to work, but your not proud of that side fat
You wanna do better and have that dream body you actually deserve
So heres my 5 step process to building your V-Taper back and getting rid of these love handles
- You need to lose body fat, you do this by eating in a calorie deficit and you can do that simply by going on google and going to a calorie calculator and finding that number for you to consume
- Track your foods on myfitnesspal to make sure you’re actually being accurate
- Get stronger at your back movements, specifically your lat movements so you can create a wider frame and create the illusion that you waist is a lot smaller by having a wider back
- Focus on getting stronger at your pull-ups, Weighted pull-ups, Lat-Pull-downs, Cable rows, and Single Arm DB Rows, all these movements have helped massively with my back development with width and thickness.
- You have to be consistent and INTENTIONAL with these steps over time (not just 3 weeks) to truly start seeing a real V-Taper Back.
If you wanna learn the secrets on how to lose your love handles and build a V-taper back
I just made a free ebook explaining exactly how to do that
Comment “ebook” below and i’ll send you a free copy
HOW TO NEVER DOUBT YOURSELF AGAIN…FOR ANY GOAL…
You guys ever doubt yourself if you can do something
I don’t know if I can do 45 minutes of cardio
I don’t know if I can eat this low amount of calories
I don’t know If I can actually lose this belly fat..ive tried other programs..
BUT FUCK You NEED TO LISTEN TO ME RIGHT NOW
Have ever set out on ANY goal and accomplished it?
Have you ever thought about cooking a meal and made it ?
Ever thought about passing an exam and did it ?
Ever ate a certain amount of calories I’ve told you to eat and you did it?
Ever try to get a job and you did it
GUYS you already have proven you can do things that are in your mind and make it into a reality
FITNESS IS NO DIFFERENT
If you ate 2200 calories theres no fucking reason you can’t eat 1900 calories
If you did 30 minutes of cardio theres no fucking reason you can’t hit 40 minutes
ITS ALL ABOUT our minds perception and your minds think you can’t accomplish certain goals…
But in reality you already have DONE THIS SHIT
Maybe not at the exact same level but fuck man…You can do this shit just like you did before over and over again
Look at what you’ve already accomplished..
The secret to losing that stubborn belly fat
You know the ONE “thing” all of my clients are doing
That im doing & Truthfully most of you are just not doing holding you back
I know you wanna just be able to take your shirt off at the beach and NEVER have to worry about anyone judging you
But this belly fat is really preventing you from having that piece of mind
So heres the secret you need to embrace
CONSISTENCY…
Thats It…
Losing belly fat TAKES TIME
And its literally a matter of just SHOWING UP brother
But the thing is you’ve quit 3 weeks into trying in the past and said it didn’t work
Homie this shit fucking works
Tracking your food and workouts…ISN’T EASY
But if you stay consistent with the small things the rewards will come
MOST people will NEVER lose their belly fat because they can’t understand that its that easy as showing up doing the small things
So start doing these 5 things
- Track your calories daily to be eating in a 200-500 calories deficit
- Workout 3-5 times a week
- Drink 1 gallon of water per day
- Walk 8-10k steps a day
- BE CONSISTENT FOR 90 days
You’ll start to see that the “secret” was you showing up
Hope you guys found this post helpful
Now get the fuck up and get back to work to lose this belly fat kings
Worst day of my life…
I woke up in the hospital…
The day before I was at my high-school wrestling tournament
And I was calm relaxed..actually was planning a party for afterwards haha since my parents were out of town
But then first wrestling match I get in a scramble
My opponent grabs my leg
I try it to get it away and I turn my body one direction he turns its another direction
And I look up and see my ankle Is twisted 180 degrees
Im on my stomach while my ankle is facing the ceiling
Shocked, taking in the moment and I couldn’t believe what was happening
The stretcher comes in and my coach comes with me
Still didn’t understand what was going on
Felt like a nightmare
I had plans to play baseball off season to try to get a scholarship and looking my foot that dream was crushed
Placing at states in wrestling that dream was crushed
Once I got in the doctors manually turned the foot into place
Never felt a pain like that in my life
I was screaming…probably the whole hospital heard me
Scared now having to face 6 months of rehab work
But something inside of me knew
“This is temporary and its happening for you”
In those 6 months It made me realize how grateful I truly am for my health
For my legs, arms, body
Having fully recovered now I wanted to experience my body at its absolute max potential because thats what it deserves.
That injury motivated me more than ever to train harder than ever before because now I Knew at any moment this gift could be taken from me…
Even with this injury under my belt
I’ve been able to deadlift over 500lbs
Sauat over 400lbs
Play rugby, run a half ironman, do a bodybuilding show
BECASE I DON’T KNOW When it’ll be taken from me and I can’t control that
What I can control is HOW AMMI using this time im on earth
How ammi seeking the absolute best version of me
Alot of you act like you got your whole fucking life
Man OPEN up your eyes, you only have today…
So use each and every single day to push your self to your TRUE potential
And stop play it safe and small
Go find something hard and go get it
Now go chase those big goals kings and get after it
Full Run down of what needs to be done these next 8 weeks leading into summer
1) Decrease calories
2) Increase cardio
3) Run a training split that is sustainable for you over the next 8 weeks
4) Track your progress on your lifts
DM Me "SHRED" on IG @nassergonzalezfit and I'll see if I can help you start getting in shape for summer
We interview Ryan Kalan in this episode. Finisher of the MOAB 240 mile race, Multiple ultra Marathons some over 100 miles long and Boston Marathon Qualifier. He gives so much value here hope you guys enjoy!
- Ryan's Mindset to finish 240 miles races and other 100 mile races
- How to deal with failures along the way
- Falling in love with the process
- Importance of goal setting
Follow Ryan @Ryan.Kalan_13
If you wanna take your fitness to the next level and unlock your true potential DM me "SHRED" @nassergonzalezfit
DO NOT LET ONE BAD DAY DEFINE YOU
If you wanna get shredded for summer and lose your belly fat for good
Dm me "SHRED" on IG @nassergonzalezfit and I'll see if your a good fit for my program
Dieting is only hard if you make it hard…
So here’s my 6 secrets that I’ve learned that have made it EXTREMELY easy to lose belly fat
-
Pre-track your calories before you start your day. Download MyFitnessPal and track the foods you plan on eating.
-
Meal prep your foods, at minimum your protein sources. So you have it readily available for you when eating time comes
-
Low-calorie sauces.
Ex. G-Hugh’s BBQ sauce, Sugar Free ketchup, Sweet baby rays sugar free bbq sauce, Sugar free syrup, etc.
-
Zero calorie drinks. My favorites diet cranberry Juice, diet Cherry Coke, diet ginger-ale
-
Keeping protein at .8-1 gram per pound of body weight. Protein keeps you fuller for a longer period of time. Just having protein with every meal will keep you fuller longer
- Drink a gallon of water per day
If you found this helpful make sure to follow for more tips
and
program
WHY YOU FEEL JUDGED IN PUBLIC
Wanna be able to feel confident with your shirt off?
DM me "Shred"on IG @nassergonzalezfit and we'll see if your a good fit for the program
"IM EATING HEALTHY...BUT STILL STUCK WITH BELLY FAT"
Wanna actually lose your belly fat for good?
DM me on IG @nassergonzalezfit saying "SHRED"
Baseball was my life….
I wanted to be a professional baseball player
Since I was 5 years old from Tee ball to travel baseball
Playing catcher and 2nd base mainly
Whether it was spring season, summer travel, or fall season
Finally I got to high school…this is where it counts my chance to really make this a reality for myself
Freshmen year came…I got injured from wrestling..couldn’t be healthy in time for try outs
So sophomore season after training countless months with my team, playing 50 + games tryouts came
Showing up to every off season lift I could, meetings, etc.
Ground ball came to me…right under the glove
Another one came…right under my glove
Throws over the coaches head
Now im getting nervous…”what the fuck is going on..”
I choked…
Then we hit the cages and I smashed some solid hits
But…..I looked at the final roster and I didn’t Make the team..
Disappointed, embarrassed, I even quit wrestling that year to focus on just baseball and I didn’t even make the fucking team
I felt like a loser…
So the next year I went back to wrestling and I had my start on varsity
I had my best wrestling season yet that year
Senior year came even better..was top 4 in my weight class in our school division
AND Wrestling taught me lessons no other sport could have ever taught me
Showed me true discpline
Continuing to PUSH forward WHEN you feel like you have absoluelty NOTHING LEFT in you
Thats transferred over to my business, my BB shows and how I handle day to day life
Men heres the thing…
Everything happens for a reason
I was meant to not make the baseball team that year and go back to wrestling
So just because you failed at a diet, you failed at a program
It happened to show you that maybe it wasn’t for you and that theres an even better route for you if you continue to search
Failure is a learning mechanism thats meant to teach you better ways of doing things
So now take those previous failures and use them as FUEL to your next level in your physique
In a way thats SUSTAINABLE this time
I actually just came out with an ebook to teach you guys how to eat your favorite foods & still get in amazing shape for summer
Want a copy?
DM me the words “Ebook” and ill send it over
Why prepping your meals is gonna make your life easier and get you shredded
I know when you come home your stressed out, tired thinking about what your gonna eat at night
And you don’t wanna take the time to cook your own food cause that “takes TOO long”
So you take the easier route of door dash, fast food, frozen meals
But this is whats gonna hold you back from being able to lose that last layer of belly fat
- Its expensive
- Its not gonna be as accurate
- Its gonna make you feel like garbage all day
- Make you wanna take a nap instead of going and crushing your workout
So meal prep INSTEAD with these simple steps
- Go to the grocery store get your quality foods
- Find 2 days of the week (Wednesday and Sundays usually work for me) and block off 90 minutes on those days to prep
- Cook all your foods
- Put everything in Tupperware and have those ready for the days following for At least Lunch/Dinner
- Plan times to have your meals throughout the day
Now instead of stressing and gaining weight from food
- You can control the macros WAY BETTER
- Have higher quality food that will make you feel better
- Its takes stress off of you cause you don’t have to think about it
- You’ll be less tempted to go towards the fast food cause you know you’ll
- Have MORE energy to hit the gym
- You WILL SAVE MONEY
Wanna get in the best shape of your life? DM me "SHRED" on IG @nassergonzalezfit
WATCH THE WORDS YOU SAY TO YOURSELF…
Have you guys ever put yourself down?
Called yourself a piece of shit?
Said “I could never get that strict”
“I could never find the time”
‘I could never do this or that”
“Im a bitch” “Im never gonna be this or that”
Guys the WORDS you say COME TRUE
If you claim that your a bitch
If you claim that you’ve never followed through with any goals
Thats the reality your going to create for yourself
Guys I used to say “Im too shy to go up to that girl”
“Im not a bodybuilder I don’t wanna be that strict with my diet”
“I can’t run”
“Im not a morning person”
ITS ALL LIES I WAS SAYING
And I believed those lies…
I wouldn’t go up to girls cause that was the language I used
I woudln’t run cause thats the language I used
So Once Is started saying MORE positive things to myself and literally talked to myself like I AM THE ONE
I AM THE SHIT
I AM A SAVAGE
I HAVE THE BEST COACHING PROGRAM IN THE FUCKING WORLD
That when things started changing for me….
I started seeing may actions change along with it
Cause I was re writing my story
I was making new promises to myself…
And the begins to tell your brain oh wait he’s actually fucking serious
Speak to yourself as the person YOU WANT TO BE not as who you used to be
HOW TO GET IN THE ZONE WHEN YOUR NOT FEELING IT….
HOW TO GET IN THE ZONE WHEN YOUR NOT FEELING IT….
Another day comes around your not really feeling in the gym…
Not really feeling getting out of bed
FUCK YOUR FEELINGS…
Your feelings have never helped you get to where you wanna be
You know what gets me hyped going to the gym….
Knowing that I’m doing more than the rest of the world
Knowing Im taking a step further away from mediocrity
Knowing that there are other motherfuckas are SLEEPING, watching Netflix, watching Porn, skipping sessions
Eating like garbage
MY SAVAGES ARE FUCKING GRINDING, YOU ARE GRINDING!!
You are becoming UNCOMMON
And YOUR BODY WILL SHOW…
So when your not feeling it…
Heres what you do
THINK ABOUT WHY YOU STARTED THIS….
Who is gonna be impacted by you, who is going to make a change
Who is relying on your to follow through with your goals..even if its YOU!!
Listen to some of your favorite motivational speakers, let it SPIT in your ear, the greatest of all time when you head to the gym
And sometimes… remember those who said you couldn’t do it
I think about even when I was 13 years old and I was getting picked on, the girls that reacted me and I think I AM CREATING AN UNDENIABLE PERSON…
1 motivational vid per day
10 affirmations per day that your creating the person you wanna be
1 podcast episode per day/ 10 pages of self help book
They labelled me…
I remember going into high-school I had to take a placement test
I ALWAYS was the worst test taker…
Walking into that exam I already was nervous I wasn’t gonna do well
That they would define me and my knowledge based off a fucking test
And I got placed in the lowest class level…
I felt so stupid, like I was already behind everyone
Like my word meant less than others
Then I realized “wait a minute…they can’t label me”
“I can actually choose to be whoever I want to be”
I decided I wanted to be in the higher level classes because I KNEW I was capable of it
And all my teachers, counselors all they said “Nasser No one ever moves up from these classes so you should just stay in the lower classes”
But they didn’t know was…I didn’t give a fuck if they continued to label me
I knew I was smart enough, I knew I was good enough
I BELIEVED IT SO HARD…got straight As in all my classes and I was one of 2 kids out of my class 2000 students that moved up in classes
Simply because I KNEW MY WORTH, I KNEW MY VALUE
Alot of you guys let society put labels on you
Just cause you have a belly, and love handles you think you have to remain there for the rest of your life…
When in reality
IF YOU ARE NOT HAPPY WITH YOUR SITUATION
Take control of it…
You have the power to change whatever path your ON, regardless of what other label you as
FUCK your labels
Label yourself as a worthy, powerful, individual that can step into the most powerful version of himself
In this podcast with Jay we went over things such as dealing with adversity, maintaining sight of the end goal, making sacrifices and doing whatever the fuck it takes to get to the next level and get the mission accomplished.
Make sure to follow Jay's Youtube Channel for info on how to get prepared for special forces if interested: https://www.youtube.com/@GreenBeretChronicles/videos
Jay's IG: https://www.instagram.com/green_beret_chronicles/
Follow me on IG: https://www.instagram.com/nassergonzalezfit/
I just released my Free ebook on how to get shredded in time for summer: Send me a message saying "EBOOK" and I'll send you over your free copy.
“I’m tired of doing random workouts, staying stuck with belly fat and need structure in the gym”
I understand your frustrated because week after week your grinding but not seeing any progress
So heres what you need to do
- Pick an amount of times a week that you realistically commit to the gym. (DON’T LIE TO YOURSELF HERE..)
These are the best splits to use:
- 3 days a week = Full body workouts
- 4 days a week =Upper/lower
- 5 days a week= Upper/lower/push/pull/legs
- 6 days a week= Push/Pull/Legs
- Make sure to keep a workout log
- You will track your progress on your reps, sets for all your exercises to actually see if your progressing over time on your lifts or not
- This will ensure your actually building lean muscle mass over time, so you can keep seeing changes in the mirror
- Do Cardio
- Cardio will help you expend more energy to lose weight at a faster rate
- Start with 20 minutes of cardio at the end of your sessions OR 10 min. Before/After
- Walk 8-10k steps a day
- And adjust this over time to make sure you lose belly fat
- Realize this last layer of fat will also take another LAYER OF YOU PUSHING YOURSELF…
So get ready to start pushing yourself and GO ALL IN ON LOSING THIS LAST LAYER OF FAT
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Had a long day…and “can’t” hit the gym…
So heres the thing
If your expecting motivation to help you start feeling confident shirtless
You’ll be disappointed very quickly
Motivation is a feeling…
Just like when you’re sad, angry, tired, happy, etc.
You’ll have it some days….but majority of it you won’t actually have it
The reason your not going to the gym after work is because you don’t actually have a CLEAR VISION YOU BELIVE will happen for you
So heres what you need to do
- You need a crystal clear target of what your fitness goal is the next 90 days.
Ex. Lose 15lbs
- Do Visualization mediation for 5-10 minutes every morning of the final product happening for you of what your seeing in the mirror in 90 days.
- YOU NEED TO BECOME A NO MATTER WHAT TYPE OF MOTHERFU*KER. Meaning that you have to adapt the mentailty to do whatever it takes, even when your tired, hungry, sad, you STILL will get it done
- Realize emotions are temporary and YOUR VISION IS FOREVER…if you choose to make it a reality. Don’t rely on temporary feeling to get a result that isn’t temporary
If you found this helpful Like & Share with a friend
I was scared…
I was scared when I moved from New York to Austin and knew absolutely nobody…
I was scared when I paid my first ever mentor
I was scared when I did my first bodybuilding prep
I was scared when I flew a plane by myself
I was scared when I did my first half ironman
I was scared when I did my first Ju-jit-siu competition…
CHANGE IS SCARY
It brings knots to your stomach like nothing else…
Makes you question yourself
“Ammi even capable of doing this?”
THATS when you have to have the answer for yourself of
“FUCK YES I CAN”
Im capable of anything I set my mind to
If I had never taken action on any of the things I had mentioned above I don’t even know what’d I be doing..
Sitting at my parents house probably wondering
“Man what if”
I don’t like to leave things at “what if”
Those experiences have brought so much growth for my body, mind, coaching abilities, and so much more
SO TAKE A SCARY LEAP
To me whats more scary than doing the damn thing
Is staying the same…
Thats when your mind comes in and starts to tell you that you aren’t capable..
Once you do the thing, your mind no longer has the right to say that and thats where your confidence is built
In doing the things that scare the SH*T out of you
So men DO something uncomfortable…
That will change your way of thinking of what is truly possible for your physique to get that body you’ve always wanted
OR take the scarier route…and keep asking the question of “what if I did that”
Why you haven’t been able to stick to a diet for longer than a couple months….
Find yourself bouncing from diet to diet?
Keto, low-carb, intermittent fasting, etc.
And your still stuck with your stomach hanging over your waist line after all these diets…
Heres the issue…its YOUR TRYING to lose the weight SOO fast that you forget whats gonna happen after you lose the weight
Yeah you might get results because the diets are so LOW in calories
…..but how are you gonna keep the weight off and the results? If you literally wake up and dread the food your gonna eat
Your need to think “how ammi gonna keep these results forever” so you don’t have to find a new diet again and starve yourself again.
DO THIS INSTEAD…
Step 1) Find your maintenance calories , and subtract 200-500 calories from that number
Step 2) Disperse those calories into 80% healthy foods and 20% foods you actually enjoy, so you can actually have something you really want at the end of the day and you don’t have to feel so much guilt
Step 3) Incorporate a “Free meal” 2 x a week, this is a meal that allows you to replace one of you healthy meals with a meal that might not be the “nutrient dense”. If you wanna go out to eat just go out and enjoy it, but you shouldn’t be going out to eat every night anyway.
Ex. A burger, pizza, burrito, etc.
Step 4) Focus on staying within your calorie deficit and hitting your protein goal of .8-1 gram per lb of bodyweight. As long as these targets are hit you will continue to see progress
Step 5) Embrace the process, enjoy it day by day, but its a lifestyle not a temporary sprint for you, always make sure its something you wanna do long term!
WHY YOUR GOING TO FOLLOW THROUGH WITH YOUR GOALS.....
Exclusive clip from my private Facebook group community for my 1 on 1 clients
Wanna get shredded for summer?
Dm me "SUMMER23" on IG @nassergonzalezfit
Why eating 1500 calories is why YOUR STILL STUCK with your love handles…
I get it
You wanna lose weight as fast as possible
Your tired of the rolls hanging over your stomach
BUT you being so restrictive with your diet is exactly whats led to you falling off of it…
And NOT staying consistent with your calorie deficit
PLUS starting at 1500 calories yes you’ll see results fast but…
Your body is gonna become accustomed to that and you’ll have to keep going lower and lower
Putting you at MASSIVE risk to lose muscle
So instead
Start your cut either at maintenance calories or at a 200-500 calorie deficit instead of OVER 1000 calorie deficit
It’s just stupid….
Think long term sustainability and how will this get me to my goals effiecntly..not quickly
If you got value from this
Share with a friend!
DM me saying "SHRED" on IG @nassergonzalezfit and I'll see if your a good fit for my program
This comes down to two things…
1
Your nutrition…
You need to remain in a calorie deficit to start losing body fat
So you not tracking your calories, and eating when you “feel” like it is not going to help you….
Stop eating like shit everyday…and eat less food overall
2
Is your training intensity…
I see a lot of you at the gym doing exercises… but it doesn’t even look like your putting in any effort to it
You need to make sure that when your program says 10-12 reps…
That those last 10-12 reps are actually challenging you.
This is why its important you track your reps and sets because you will have an idea of what is actually going to challenge you
Make a note on your phone of your workouts…so you can see if your adding more weight, reps, or even decreasing rest times
If you got value from this share with a friend
First of all
Your not gonna see A SINGLE DIFFERENCE IN YOUR ABS if your body fat is too high…
First of all..
So REDUCE YOUR BODY FAT by eating 200-500 calories less than your maintenance calories
And increase your cardio by 2-5k steps a day OR 20-30 minutes more at the gym
SECOND THING
Train your abs 2-3x a week at the end of you training sessions
Pick 2-3 ab exercises that hit your abs at different angles
Pick 1 weighted exercise and 1 bodyweight exercise
Ex.
Weighted crunch 3x12-15
Mountain climbers 3x30-45 sec.
BONUS: Do 1 ab exercise as a warm-up for your training session to get your abs warmed up before your compound lifts and your able to maintain a stronger core going into your heavy lifts
If you actually wanna see your abs DM me saying "SHRED" on my IG @nassergonzalezfit and I'll see we're a good fit to work together
HOW TO DEAL WITH SET BACKS AND RESPARK YOUR MOTIVATION..
Follow me on IG @nassergonzalezfit
If your looking for help with losing the belly fat and leveling up your life DM me "IM IN" and I'll see if your a good fit for my program
Always having to wear baggier T-shirts and hoodies to cover up your stomach?
Love handles hanging over the sides of your pants constantly?
Embarrassed to take your shirt off at the beach…
I’ve been there
Where you feel like you need to hide yourself…
And you never wanna take a shirtless picture or have anyone see your shirtless
Because your not confident with who you are as a man and what you see in the mirror
Even though you might be in the gym your doing random exercises, and a bunch of cars and have no real structure
That’s why you end having to keep wearing those baggier T-shirts.
So here’s the 4 MAIN STEPS for you…
- YOU NEED to ensure your eating in a true calorie deficit…for you. That means finding your maintenance calories and subtracting 200-500 calories from that number
- Eat nutrient dense foods for these calories not fucking garbage. So meal prep your foods so you have these nutrient dense foods prepared for yourself
- Train with structure. Either do 3 full body days a week, upper/lower 4 days a week, or Push,pull, legs, upper lower. Have specific days your suppose to be doing certain things
- Stop quitting just cause the result isn’t right in front of you and getting in these cycles of you being motivated and not. Motivation is a feeling that will come and go. INSTILL some fucking discipline with these habits and you’ll see yourself transform
Only then will your truly begin to unlock that version of yourself you wanna start seeing in the mirror
And not be afraid to be shirtless because your finally proud of what you see in the mirror
Need help with your goals
Message me saying "shred" on instagram and I'll see if I can help !
HOW TO STOP LETTING NEGATIVE THOUGHTS CONTROL YOU
Exclusive episode from my Free Facebook group community
Heres the link to join it if you got value:
https://www.facebook.com/groups/freengfitnesscommunity/
The injury that changed my life..
Senior year
Home tournament
Came in ranked 4th in the division for my weight
Made some changes to my game
And finally I was ready for my match
Stood up got my first point
Hearts pounding
He gets top im trying to escape
My opponent grabs my ankle
Meanwhile I’m going the opposite direction
Before I know it my fibula is snapped completely while my ankle is twisted 180 degrees
In shock, I didn’t even comprehend what happened
Ambulance shows up
Immediately I head to the ER and get surgery done on my foot and im screaming in pain as they get my foot manually back in place
A long 6 months of recovery was ahead of me
Crouches for 4 months
Parents helping me shower
Friends carrying my back pack
And im headed to the gym on crouches cause I was fucking obsessed
The entire time im saying “im gonna make a massive comeback”
The day I get cleared for lower body I’m squatting trying to perfect my form
3 months later I squat 315 lbs
2 years later I squat 410lbs and deadlift 515lbs
Im playing rugby, did a half ironman and a bodybuilding prep
SET BACKS ARE MEANT TO TEST YOU MEN
And you ACTUALLY SEE YOURSELF at your full potential….
No more quitting when it gets difficult
View it as a test to see how you respond to adversity
Feeling self conscious when you’re taking your shirt off at the beach?
Even though your in the gym 4-5 days a week but your STILL self conscious of your stubborn belly fat
Makes you unmotivated to even keep going to the gym…
Then you end up in cycles of being consistent then not being consistent
1 month your on next month your completely thrown off
You just need to Stop trying to sprint to lose your belly fat…
So heres how to actually get results to FEEL confident shirtless
- Weight train 3-5 days a week, whichever is actually sustainable for you
- Eat in a calorie deficit and calculate how many calories you need to eat by using an online calculator and being tracking your food on myfitnesspal, EVEN ON THE WEEKENDS
Its simple guys
BUT
Its gonna take time…
So slow THE FUCK down and be patient and it’ll come off
Keep up with your habits.. and don’t fall into the trap of getting discourage because the results isn’t in front of you
STAY IN THE ARENA MEN, even when it gets difficult
And your belly fat is gonna start going away and you’ll actually feel confident when taking your shirt off
I grew up being bullied….
“Nice man boobs”
Kids making fun of me for my body
Then when I got into fitness
Told when I started this fitness page to get a “real job” by my family
Walk into a room “hey it’s ngfitness”
People laughing at me
Then when I took my business seriously
“We miss the old Nasser”
Come out with us dude…
There’s always gonna be push back from the average society cause they’re happy with their life and they don’t wanna see people EXCEL
I AM NOT THE SAME PERSON I USED TO BE… and if you wanna take your physique to the next level
YOU NEED TO take yourself to another fucking level that you might’ve never been
I’ve always been the type of motherfucker to thrive when nobody believed in me
But here’s the thing, and this is what you need to start embodying
You don’t NEED anybody to believe in you
You NEED to have a clear vision that’s so set and stone that no matter who says what
Comments people make about you tracking your food, tracking your progress pictures, comments on hiring a coach
TUNE OUT THE FUCKING NOISE
Let it fuel your journey to not only prove these haters wrong but most importantly prove yourself right 😤
If you wanna develop a bullet proof mindset for yourself
HOW YOU'RE ACTUALLY ARE GONNA START SEEING YOUR ABS…
Working out guys isn’t enough…
No matter how many days a week your going, how much cardio your doing
You have belly fat because your FAIL TO PREPARE AHEAD OF TIME for your meals
Skipping breakfast, barley have lunch, snack all day on high-calorie snacks
Be specific with what each meal for you contains and what times you plan on having these meals throughout the day
So here’s my 2 solutions for you if your struggle with planning your meals
- Take 90 minutes on Wednesday and Sunday and prepare your meals in the evening for the following 3 days ahead. Block a time in your calendar to do this
- Get meal prep from a service, either local, or find a meal prep company online that can bring your meals to your house
Once you have your meals dialed in consistently
The belly fat is gonna come off and you’ll actually feel happy with what your seeing in the mirror
5 KEY THINGS YOU’RE NOT DOING that are keeping you stuck with stubborn belly fat…
Frustrating grinding in the gym for months and still stuck with that last bit of belly fat
Makes you question why your in the gym in the first place putting all this work in
To see little to no results
No abs, no toning in the stomach
Its fucking frustrating
In order to lose belly fat you need to be in a calorie deficit
Calorie deficit = 200-500 calories less than maintenance
But your NOT making it easier to eat less when your not eating filling, high protein foods
Your eating “healthy” but still eating too much to actually stay within a calorie deficit
Still going out on the weekends and eating fast food
- Track your ALL calories(including weekends), not just the ones you “feel“ like tracking
- Weight out your foods
- Track progress with pictures 1x per week and weigh ins 3-5x per week
- Train with some Fucking intensity…push yourself, grunt during your sets and make sure your actually pushing yourself hard
- Stop complaining about not getting results and being stuck if your not doing the first 4 steps
Incorporate these into your routine
You’ll start seeing that belly fat go away
And feel confident shirtless
HOW I LOST 30LBS IN 16 WEEKS, GOT SHREDDED and got 3rd place at my first ever Bodybuilding show
I always played around with my potential
I was scared to step into my true power of my physique
Scared to take my fitness to the next level because of the sacrifices I would have to make
Skipping the bar with friends, cutting certain people out that didn’t align with my goals
I was hesitant because I was so comfortable with my life
Conforming is one things I CAN’T FUCKING STAND
I knew that to get next level I would need a game plan, I would need mentorship , I would need accountability
Even as a fitness coach, that extra push was necessary for me
Here’s exactly what I did to drop 30LBS and see my six pack on stage
-
Dropped my calories from 3500 down to 2600 calories to under 2000 calories towards the end. Began eating WAY more nutrient dense foods and tracked all my foods daily.
-
I trained 6 times a week 3 upper days, 2 lower days, 1 ab day , along with 40-60 minutes of cardio daily.
-
Had accountability from my coach at the time who took me to my next level in my physique, keeping me on track, messaging me, making adjustments to my program.
As a result I lost 30lbs in 16 weeks
I got 3rd place at my first ever bodybuilding show
And I felt more confident than I ever had shirtless
Most importantly I saw myself at my true potential for the first time
10 year old me only dreamed of seeing myself look like that
Once work and dedication is put in that result comes 😎
If your ready to unlock your physique you’ve always wanted, lose your last bit of stubborn belly fat
The truth about being an online fitness coach
Its a lonely journey
Long hours by yourself constantly
Thinking multiple things can wrong all at once
Negative comments coming to you
Employees, hiring, firing, making hard decisions
Judgement from your friends, family, people on social media
But…
I wouldn’t trade this for the fucking world
I get to work to for myself
DOING EXACTLY what I’ve been doing for people since I was 17 years old and went to my high-school gym
I get to lead people to have a better life
Regain confidence in themselves
Not only change their bodies, but re create the story they’ve been saying In their own heads
That ANYTHING is truly possible, if time, effort and consistency Is put in
Though I’ve had rough patches
Every single day I wake up and I couldn’t be more grateful for what I do daily
I tell people everyday “I love what I do”
And I am so blessed and fortunate to have this role
More adversities will come and test me
Just like they will for all of us
But My mission to serve is TOO POWERFUL
Cause I know there is 1 man out there, maybe its you reading this
That has been struggling with his image, confidence and can’t see that light at the end
Especially in a world where men don’t have much of a voice for their own feelings, and won’t speak up
Im here to be that light for those men who need be shown what is possible
My question to you busy males is.. is your mission to lose you man boobs that powerful?
Where when it gets difficult WILL YOU STAY ON YOUR PATH?
WILL YOU KEEP GOING ?
Your answer should always be YES I WILL
“Those man boobs look good on you”
Another day your friends are saying SH*T like this ?
Another day even your Family is chiming in with the comments?
Have the little “jokes” gotten you fed up at this point?
Almost completely destroyed your confidence
To where now you have to second guess if you even wanna take your shirt off at all
Busy males your not alone on this
I was scared to my shirt off in my own fu*king bathroom
I was so fed up with the comments but just how I felt in my own skin
So here’s 5 steps to actually starting to feel confident about yourself shirtless
- Recognize all those comments are strictly other peoples own insecurities. They aren’t happy with how they look and they wanna transfer that negative energy to someone else. So F*ck whoever is saying these comments and tell them you don’t appreciate it and want it to stop, be a man about it and just tell them how it is.
- COME BACK. Now after you tell them how you feel about it. ITS NOW TIME TO BUILD. This is the part where you LOCK IN and start creating the body you want.
- LOSE BODY FAT. Your man boobs have a lot of body fat on them, in order to drop that eat in a calorie deficit. Look up “maintainece calorie calculator” on google, input your information. Now subtract 200-500 calories from that number and thats how many calories you need to be consuming daily.
- FOCUS ON GETTING STRONGER AT YOUR CHEST MOVEMENTS. Your bench press, DB incline press, DB flys, Cable flys, pec flys, etc. For example you did 135lbs on bench last week, do 140-145lbs this week. BRING INTENTION TO THE GYM especially with chest movements.
- Get in the right environment!! Be around like minded individuals, who want the same goals as you, whether thats getting into a coaching program or going to the gym with your friends and family.
Now its your time to take this negative energy and show YOUR friends and family what is truly possible
Not even to prove them wrong, but to INSPIRE THEM
Show them what happenes when you block out hate and start loving the process
The end result is you feeling more confident with your shirt off, no more of these little jokes and you look like the man you’ve actually always wanted to turn into.
This post is hard for me to write out…
I used to drink until I blacked out…
I just wanted to forget
I wanted to “live” in the moment
I didn’t wanna have to think about shit that actually forced me to think
School was put on the back burner behind partying
I cheated on my girlfriend at the time just to satisfy my own ego while being drunk ofc…
And lead to be being uncertain In what I wanted in my future
So it made it easy for me to pick that drink up, and want to forget
Not have to think about that test and avoiding any stressful situation
And the worst part of it all…
I would BE THE ONE who initiated the parties, text everyone, call everyone, get supplies, I was the true problem
I wanted to bring everyone to my level so I didn’t have to feel alone in doing
I don’t regret it that was part my life part of my story, we’re all human we go through our own experiences
And it taught valuable lessons so I’m grateful for it
I knew I wasn’t doing the Right thing, I knew deep down there was so much fucking more I had to give
And ONCE I got clear on my mission…
After starting my online coaching , and got one of my first clients and he saw how much more confident he felt
And how much it impacted his life
My new mission to help as many people are possible reach their fitness goals, feel more confident in themselves
And teach them exactly what fitness has done for me
Instill more confidence, happiness, more self esteem and momentum into all other areas of life
It became way easier for me to say NO
TO SAY NO TO THAT DRINK, TO SAY NO TO THE BAR, No to going out with friends getting trashed
Cause now PEOPLE are relying on me, employees, clients, people looking at me as the example
Busy males….you have other people relying on you as well
ALL LOOKING AT YOU AS A ROLE MODEL
TIME TO START ACTING LIKE IT
And treat your body the right way
If you want help actually stepping into the man you know your suppose to be
I’m running a 6 week challenge starting January 9th (next Monday) to teach your exactly how to get a body you’ll actually be proud of in 2023
MY CLIENT BRANDON FLATTENED HIS STOMACH AND Lost the love handles in just 4 WEEKS working with me
Brandon came to me struggling at first with what he was seeing in the mirror
He wanted to feel happy with what he saw in the mirror and feel proud of his reflection
Brandon had tried different diets in the past, tried cutting out carbs, but it had him in this cycle in loop instead of getting the body he wanted
Brandon also works crazy hours and travels a lot for work so he wanted something that would actually fit his lifestyle
He also just wants to live a healthier lifestyle, he was tired feeling low on energy every single day from the fast food, restaurants, he wanted to feel good and feel more confident in his own skin
So here’s exactly what we’ve done the last 4 weeks to get him these results
-
We put him eating 3 nutrient dense meals every single day and 2 snacks to have him eat enough food to start burning off his belly fat and have higher energy levels everyday.
-
Have him training at home 4 times a week with his specific equipment and have workouts tailored to lose love handles, and tone the stomach
-
Consistent accountability to make sure he’s following through with his promises and goals he has laid out for himself.
Now Brandon is CRUSHING his workouts consistently
Doesn’t have to deal with the love handles and stomach anymore
Feel more confident in his own skin, is continuing to kill bad habits and improve in all areas of life
I couldn’t be more proud of him💪
Wanna make a transformation like Brandon?
I’m running a 6 week New Years Fat Loss for Men challenge starting January 9th, where we teach you EVERYTHING YOU NEED TO KNOW ABOUT HOW TO get the body you want
“Hey Bitch Tits”
“This shirt makes my Man Boobs look weird”
Feeling self conscious going out in public ?
Like everybody is staring at your chest bounce up and down walking down the street
Feeling the need to constantly tuck your shirt down when you stand up?
To make sure nobody catches a glimpse of your man boobs or stomach
Busy Males I get it, its HARD to go out sometimes not feeling comfortable in your own skin
So these are the TOP 3 THINGS you need to master losing your man boobs and flatten your stomach
- Patience, IT WILLL TAKE TIME TO turn your man boobs into a chest you’re proud of. So stop rushing your journey, stop sprinting, embrace that this will be a process and learn to enjoy the little wins daily. PRs in the gym, progress pictures, etc.
- MASTER Getting stronger on your Chest movements. GO INTO THE GYM WITH PURE INTENSITY. Track your workouts and make sure you’re actually getting stronger at movements like the bench, DB incline Press, DB flys, cable flys, etc.
- Nutrition. Your have too much body fat covering your Chest, so you need to reduce your body fat by eating 200-500 calories less than your maintenance calories(calories that keep you the same weight your at right now).
These in combination will help you go from saggy man boobs to a chest you wanna see in the mirror
Feeling more confident in the cloths that your wearing every day and not feel the need to tuck your shirts down every 3-5 minutes
Im actually running a 6 week New Years challenge starting on January 9th, where will teach you exactly how to start doing these things, Want more details ? Comment “new year” below
Exact STEPS to Get back on TRACK after the Holidays
Overate during Christmas?
Had a few drinks?
Feeling slow, feeling tired
Wanna just get back in bed, eat all the sweets you can possible have and do nothing all day ?
Your not alone brother…
Questioning if your actually gonna stick to your goals headed into the new year?
WE ALL FEEL THAT WAY
I FEEL THAT WAY
BUT You did this samething last year…
DON’T REPEAT THAT MISTAKE AGAIN.
Theres a reason your in a constant cycle of consistency, when times like this happen you start slowing down…
But you also are tired of seeing the gut and man boobs looking in the mirror
Its exactly times like the holidays that have held you back from staying consistent in the past
And have kept you hating what you see in the mirror
Exactly how to get back on track after the holidays…
- Don’t dwell. You putting negative energy towards what already happened is a complete waste of time. Lets recognize you may have been off but now your gonna do everything you can to get back on it.
- BE OKAY with it being difficult the first few days back. It’s fine man… your not gonna feel 100% because you probably just had a few days of eating like SHT. Your body got comfortable not doing much the last few days, ALL you can do now is get back on TRACK, don’t fcking quit because its slightly harder than the first few days
- GET BACK TO YOUR ROUTINE. Don’t wait for the when you start “feeling like it”. If you went to the gym 3-5 days a week last week, this week is no different than that.
- Have extra accountability, whether it’s hiring a coach or asking a friend or family member to go to the gym, this will add extra pressure for you to make sure you get back on task ASAP.
Now your actually setting yourself up in A GOOD spot for 2023
You feel better looking in the mirror
More energy than ever
Gut is slimming down and definition is starting to come in
Im actually running a 6 Week New Year’s Challenge starting January 8th
First 5 people to DM me “IM IN” for it will get a special Gift
How to GET RID OF OLD HABITS FROM THE PAST
Exclusive clip from my Facebook Group Community!
1 SKILL all BUSY MALES NEED TO LOSE THEIR GUT
Ever say things like
“I don’t have the time”
“Im too busy at work”
But also say
“I hate what I see in the mirror”
“Why is my gut hanging over my waistline?”
I know your busy, I know your working hard
But you DO have time
The only reason why you “can’t find it” is because you fail to PLAN ahead
Heres exactly how you NEED to start planning to find time in your day
- Audit your day. When you get off work and before work, where are those hours being spent? Netflix, movies, news, etc. and where can you fill gaps in your day to start hitting the gym consistently
- Map out your week now own google calendar. You need to label “gym” under the times you plan on hitting it in during the week and specific days.
- GO EVEN IF YOUR TIRED. Busy Males its not gonna get easier, the more you put it off its only gonna get more and more difficult for you. So keep going whether your tired or not
And you will actually start seeing the body your proud of
You’ll realize the time was always there
Suddenly your feeling more confident with your shirt off than ever
I Cried after I moved in…
I knew everyone from my family to the people at my gym on a first name basis
I left everything and dropped it to come to Austin Texas
The life of an entrepreneur is in itself a challenge being on your own
So moving here was a shock…
My head starts saying all my fears and insecurities
“Will I even make it here”
“Will I make friends”
“Ammi gonna be completely alone”
I cried after my friend dropped his bags at the airport
Everything hit me at once, I won’t see my friends I grew up with
I won’t see my dog everyday, my family
The tears just started piling up that I couldn’t hold it
I let it out for like 30 minutes
After that cry, after feeling those emotions I felt like a new version of me was ready
As men we think we need to cover up our emotions all the time
But in reality YOU ARE ALLOWED TO FEEL WHATEVER YOUR FEELING
After feeling it I realized all my fears that Im having are literally a made up fucking story
And I realized I AM IN FULL CONTROL OF WHETHER I’ll have friends here or not
I am in full control of my happiness
I know who I am and I will build amazing relationships here
I REFUSE TO LET MY HEAD WRITE OUT A STORY THAT I WILL NOT LIVE BY
My mind doubts me every time I grow, moving here, doing my BJJ tournament, Bodybuilding show
BUT IF I KNOW 1 THING
I ALWAYS EXECUTE and FEAR DOESN’T BELONG IN MY HEAD
And busy males don’t let fear control you or your body
Scared to go to the gym? Scared to change your diet?
FACE IT, FEEL THE EMOTION AND EXECUTE ANYWAY
Checklist of what to do before your holiday parties!!
Follow me on IG @nassergonzalezfit
Need help with staying on track during the holidays send me a message saying "SHRED" on IG
I FACED ONE OF MY BIGGEST FEARS….
Competition day…
Mind is going rampant, butterflies all around my stomach
“You could end up crouches again for 6 months”
“You can back out now”
“You can turnaround and go home, you don’t have to show up”
The voice inside my head riddling me with doubt and trying to fill me with former fears
Fears that I was scared to face
Back in 2017 I had the worst injury of my life
Wrestling in high school my ankle got turned 180 degrees and my fibula snapped
I couldn’t walk for 5 months and I thought I would never be able to play sports again
EVER SINCE THAT DAY I FEARED that happening again
I’ve been running from that fear for 6 fucking years
Having this fear going unrecognized would bother me, I knew I wanted to get back into it, but this Bitch voice saying I might get injured again kept holding me back from committing
So on December 3rd 2022
After training on and off for almost a year in BJJ I decided I WAS NO LONGER TO LIVE IN FEAR
Living in fear of anything, begins to limit other areas of life
I NEEDED TO FACE THAT MOTHERFUCKER HEAD ON
I stepped on the competitive matts again, into the unknown… not knowing what was gonna happen
No matter how nervous, uncomfortable it made me, or how many people told me to not do it
I either live knowing I could have done it or JUST FUCKING DO IT
And guess what ? I lost both my matches
But I never gave a shit about winning or losing I cared that I showed up and DIDN’T LIE TO MYSELF
I followed through my promise to myself
A lot of you busy males lack following through
You say you wanna reach your goals but DON’T COMMIT because you failed in the past
You’ve tried different things and never could stick with it
What if I told you, even if you’ve failed in the past…you still can do this
YOU STILL can be that motherfucker to show up and lose your man boobs and your belly fat
If your still breathing, if your walking and reading this
You NEED TO GET THE FUCK UP AND TRY AGAIN
Feel jiggling belly fat walking up the stairs?
Every step you take you feel the man boob fat and belly fat going up and down
Its uncomfortable to even wear medium shirts because its constantly pressing on the jiggling fat
Feeling self conscious in public because of how the man boobs and gut stand out
10 Steps on how to get rid of the jiggling belly and man boob fat you have
- Go on Google look up maintenance calorie calculator
- Eat 200-500 calories less than the number you looked up on google
- Start tracking your calories on a Free app called myfitnesspal or keep some sort of food log
- Stick to eating 3 meals per day consisting of nutrient dense foods and 2 high protein snacks
- 80% of your calories should be nutrient dense foods and the other 20% should be flexible (foods you actually enjoy)
- Hit the gym 3-5 Times per week, hitting fully body workouts with 5-6 exercises in each workout (each exercise hitting a different muscle group)
- Plan out the specific times on specific days you plan on hitting the gym each week on google calendar or some sort of calendar
- Stay consistent for AT LEAST 90 days with these habits to start making it a lifestyle
- Get support from a coach, friend. Family member to make sure you stay on track with your goals and don’t let little things let you fall off
- Don’t wait any longer, START NOW, procrastination has been holding you back for too long now
Now you finally don’t feel that annoying jiggling fat bouncing up and down
You can actually go out in public and feel comfortable with how your cloths fit
And your feeling more confident than ever
Say ME if this helped you below
HOW TO GET BACK ON TRACK AFTER A HOLIDAY
If you want to actually get the body you want message me saying "SHRED" on my instagram @nassergonzalezfit
BIGGEST LESSON MY FIRST BODYBUILDING SHOW TAUGHT ME
Going through the 60 + minute cardio sessions
The 20k steps a day
No going out to eat
Missing family events, Parties, because I had to stay on my meal plan
The low food intake
There was something beautiful that came out on the other end
It was a sense of TRUE accomplishment
This show made me realize that IF I TRULY want something
If I want to create something for myself, If I have a goal in my mind
It can get accomplished when the work in between is put in
When I had man boobs and a belly I never even DREAMED I would ever get in this type of shape
It showed me that you can not only reach your dreams you can actually fucking surpass them beyond what you ever imagined
I get emotional writing this because theres a lot of you that don’t even really realize how powerful you really are
I was scared for a long time to do a show, fear of relationship with food, fear of body image issues
But if I let that fear hold me back I NEVER would have made it happen
Do me a favor busy males
DON’T LET fear hold you back from actually seeing the body you wanna create
Don’t be afraid of work, welcome it
Once you allow yourself to do this, you will create something beyond your wildest dreams
Now lets get to work squad
Wanna learn more about how I got shredded for my show?
Then stay tuned for the Big ANNOUNCEMENT THIS FRIDAY
WHY EVERYDAY IS THE BEST DAY OF YOUR LIFE
Follow me on IG/Tik Tok: @nassergonzalezfit
Message me "shred" and ill get you more details on how to get in the best shape of your life
I DREADED walking down Hall ways in between classes
I felt so uncomfortable in my own body
Wearing these baggier T-shirts and I felt my man boobs bounce up and down
Hoping no one would flick them that day
I was embarrassed by how I looked
It wasn’t really the other kids to be honest…
I COULDN’T STAND HOW I LOOKED..
Not anyone else…ME
One day sitting in a chair feeling the rolls on my love handles and stomach I had had enough
This wasn’t going to be my reality anymore
I wasn’t going to see the same person in the mirror from that point moving on
I just became fucking obsessed
Daily jogs, daily workouts, daily ab circuits..
I had no idea what the fuck I was doing
BUT IT DIDN’T EVEN MATTER
Because I got started…
I eventually learned how to weight train, program all of that
Which led me to be a coach to help others feel the same way in their own body
BUT none of this would’ve happened if it weren’t for that chubby kid that decided that he was going to make a change
Busy males your biggest obstacle is that you JUST NEED TO START
I don’t give a fuck if you run today, push-ups, crunches
Show me and yourself that you truly wanna start changing
WHY YOU TAKE YOUR FOOT OFF THE GAS WHEN YOU GET CLOSE TO YOUR GOALS
This was an exclusive clip from inside the NG Fitness Warriors Facebook Community
Want to Join?
DM me saying "shred" on Instagram and I'll get you the details
Constantly feel that knot in your stomach when your at the beach and everyone has their shirt off
But you don’t feel comfortable enough to take it off
Or when you look in the mirror and see the reflection and it’s makes you disappointed
Man boobs sagging, belly hanging over your waist
Walking around all day feeling eyes on you , like everyone’s watching
I understand where your coming from busy males
So here’s my TOP 3 NUTRITION KEY HACKS TO START shaping the body that you want and increasing your confidence
- You NEED BE EATING IN A CALORIC DEFICIT
Meaning you need to eat 200-500 calories less than your maintenance calories
Maintenance calories = the amount of calories to stay the exact same weight
You can train as hard as you want, but if you don’t have your calorie amount dialed you will keep gaining weight
- Track those foods on myfitnesspal (a free app that tracks your foods), you’ll begin to see what is nutrient dense
- Eat 80/20. Stop being so restrictive, allow for a little flexibility so you can see a permanent change in the mirror
You’ll finally look in the mirror and not feel constantly disappointed
The man boobs and beer belly will start to go away
And you don’t be afraid to take your shirt off anymore
Your procrastination keeps holding you back and this what YOU NEED TO SHIFT TO STOP that from happening
Exclusive clip from my community of NG Fitness Warriors
Embarrassing moment for me….
My #1 goal in 2020 was to be a navy pilot after school
When I woke up I thought about it, when I fell asleep I dreamt about it
I was obsessed…
I got eye surgery, took flight flight lessons, took the medical, took the written exam
Everything was going exactly how it was supposed to
Then results come back for selection
“Professionally not recommended”
I was broken…
I was lost…
I felt like I had no purpose anymore
That same day I went to the gym and I hit a workout and it reminded me how amazing you can feel
No matter how bad shit is gonna get, when you hit a workout it changes your perception
And it gave me a realization
I could sit here, and be fucking sad, depressed, blah blah
Or I can actually see this an opportunity to go All in with MY TRUE PASSION
My passion that has helped 100s of people reach their fitness goals…
From that point moving forward I was ALL IN
Now I get to train people online as my full time job and train a team and lead people to be the best version of themselves
And that is truly what makes me happy daily
Seeing my clients win, my audience inspired
Thats what makes me show up
And you might be going through a tough time right now, didn’t land a job, got broken up with, etc.
i know it’s hard BUT LOOK AT THE OPPORTUNITIES THAT ARE OPEN NOW
Yeah the situation might suck, but what about the things you can’t actually control because of that circumstance now…
You have FULL CONTROL of your fucking life
So decide today your current circumstance is not gonna dictate who you are
Cause if I did, my clients wouldn’t be able to feel confident in their own bodies…
Be a RUTHLESS individual and find that positive side of things
You got broken up with?
Go to the gym and work on yourself…
You lost your job?
Go on the market and find what your passionate about and find a better paying one
PERCEPTION OF THE SITUATION is what will dictate your success
Now go OFF busy males and find that positive outcome for you
Wanna lose your man boobs while working 40-60 hours a week? Read this 👇
In the mirror you see these man boobs forming
Flabby, squishy, uncomfortable to walk around with
Beer belly is getting harder and harder to cover up, you have to keep buying new baggier shirts now
Your starting to question if you can even get out of this cycle with all the hours your working
Busy Men I understand, your providing for your family, your drained, your tired
I respect that of you
But it’s also YOUR RESPONSIBILITY to show up as your best and be your best for your family, co-workers, and most importantly YOURSELF….
So here’s 3 tips to help you lose those man boobs 👇
- Gym 3 times per week, full body workouts, train 2 chest movements each day , and 1 movement a day for the other muscle groups
- Download google calendar and PLAN your day out, see what time you can hit the gym that specific day and make sure you stay on top of it
- MEAL PREP. Stop eating the shitty fast food by your job, bring your meals to work with you, and meal prep on Sunday and Wednesday so you have food that’s actually gonna increase your energy not decrease it.
Now you started losing your man boobs
Your wearing shirts that actually fit you well and not super baggy
And you have more energy, to hangout with your girl, hang with friends, go out, play with the kids
NOW TAKE ACTION BUSY MALES
Why YOU have NO motivation to go to the gym after work….
Wake up just in time to make it to work
Skip breakfast
Have fast food for lunch or something “convenient”
Long day at the office
You get home and your dreading the gym
The last thing you wanna think about
So then your Sitting on the couch after work with a beer since you have NO “motivation”
If this is you LISTEN UP
The reason you have 0 motivation is because “motivation” is a feeling
I’ll be honest here
You lack fucking discipline….
Cause anytime you might have to change something about your routine you refuse to because it’s “hard”
Even tho you have a beer belly, man tits and your ALWAYS EXHAUSTED
You view it as an “extra”, as a chore almost
But your willing to work for 10-12 hours to pay your bills but not work 1-2 hours to save your own life and feel more confident…
Read that again ^^^^^
Your being lazy because you don’t actually have a vision you wanna create, your just saying “I’ll go to the gym”
Not actually have a set plan, set days, set times to hit the gym
So here’s 3 steps for you to take
- Get clear on your goals, what the fuck do you actually wanna accomplish in the next 6 months ? —> write it down
- Pick a reasonable amount of times a week to hit the gym and what days & times you plan on going
- STOP EXPECTING SHIT TO JUST HAPPEN. You gotta make shit happen for yourself if you actually wanna see a difference in the mirror. Enough with doing the same shit and living this routine, it’s gonna get you absolutely no where.
Now execute busy males
You’ll start seeing a difference in the mirror
Man boobs will start going away
And your confidence will be through the roof
Here’s the truth…
I’ve been stressed the fuck out
Looking for a new place to live
Clients need to get taken care of
Content needs to get filmed
Getting my own workouts in
Training my team daily
It’s all stacking up slowly
And it’s been tough these past few weeks to find a flow with everything going on
I know some of you might have things going on in your life
But here’s the thing guys
I STILL SHOW UP
I STILL post my content, I STILL show up for my clients, I STILL CONTINUE TO LEVEL UP
Because growth isn’t an option it’s a necessity for me
EVEN ON MY WORST DAYS I SHOW UP!!
Because I refuse to settle
I refuse to regress, I refuse to put my dreams on my pause
If I want my company to GROW, my emotions can’t take control
So I don’t give a fuck, if I’m stressed, worried, happy, mad, sad I WILL SHOW UP FOR MY AUDIENCE
BECAUSE IT IS MY RESPONSIBILITY TO DO SO…
This has helped me transform 100s of lives through my coaching system and inspire 1000s through social media
Some of you might be starting your fitness journey and then life comes up and you stop
Your reacting to your emotions, and letting them dictate your decisions
What if you stopped listening to those emotion and SHOWED THE FUCK UP ANYWAY…
Cause shit is gonna happen…
Things starting getting in the way, family, relationships, jobs, break-ups, etc.
But who are you going to be when it’s not ideal?
When shit starts getting difficult ?
Because maybe past you would’ve caved and quit
But THIS NEW YOU, will outlast and outwork that past version of you
YOU NEED TO BELIEVE THAT YOU WILL RISE AND CONQUER And stay consistent this time
A secret I’ve never shared…
I always HATED seeing myself on camera
I couldn’t stand my voice
Couldn’t stand what I saw on video
I would cringe at my videos
Even when I first started posting on social media, I would post videos and never even actually watch them
Because As soon as I watched them I would be scared of what people would think of me
But I knew in order to really level up and be someone who led on social media , someone who be providing value consistently
I HAD TO SHOW UP STRONG ON CAMERA
THIS FEAR COULD NO LONGER EXIST
I used to run from all my problems, never faced them head on
SO I DECIDED I WAS NO LONGER GOING TO LET FEAR DECIDE MY FUTURE
I wasn’t gonna let fear of judgement ruin my fucking dreams of being an online coach
I got in front of the camera posted my first talking video
And ever since then I started posting consistently to inspire 1000s
Helped me face my fear of running long distances, dieting for a bodybuilding show, and has helped me change 100s of lives through online coaching
Men with man boobs some of you fight be scared of facing the mirror OR even going out because of judgment
FACE THAT HEAD ON and start facing that fear in the gym
Look at that mirror every single day and OWN THAT MOTHERFUCKER
Tell that reflection what you truly wanna see and put in the work towards that
Because if I can go from being shy, scared of being on camera, to NOW ITS MY JOB to show up strong
You can fucking do this fam 👊
Why getting picked on for my man boobs made my chest my STRONGEST muscle
The constant jokes
Girls saying “you have bigger boobs than me”
Guys flicking them like it was a joke
Looking in the mirror and seeing pictures like it was extremely embarrassing for me
I couldn’t stand the fat around my love handles and stomach
I had a chip on my shoulder almost
I felt like I had something to prove not only to other people but I wanted THIS FOR ME
I needed to feel happy daily looking at myself in the mirror
Not avoid the mirror and wear baggier T-shirts to cover my body
The race was on to get the body I wanted
Not knowing shit, YouTube, ab workouts, running, push-ups
Then I heard about the daily 100 push-ups
I could barely do 15-20 in a row day 1
But I was so fucking obsessed with getting this dream body
I showed up the next day, did a few more
Then the next day
The next week
The next month
The next 2 years
I didn’t fucking miss
Before I knew it , my chest was starting to shape the way I wanted, no more boobs but actually solid muscle
Went to the gym consistently after that for 8 years
I loved it, I loved seeing what I could create, what I could shape and what was possible
Made me wanna push myself to start leveling up in all aspects of life.
Now I have my OWN online training business
Helped 100s of people realize their potential
If your struggling with man boobs right now
USE THAT ENERGY to prove to yourself that THIS IS POSSIBLE FOR YOU
I’m not anything fucking special I just made the choice that it wasn’t gonna be my reality anymore
Now get it done homie 💯! THIS IS YOUR TIME
So why do you keep skipping gym sessions after being good for 2 weeks?
You decided that you weren’t gonna keep feeling disappointed looking in the mirror
Finally your in the gym
Body is feeling good, seeing some results
But then all of the sudden a work change, a weekend party, a family situation comes up
And you miss 1 day
Two days
A week
1 month
Now back to your old habits
This isn’t the first time it’s happened
When it gets hard or it’s not convenient for you anymore you stop
Heres what you need to do if this is happening for you
You need to recognize that shit is gonna up….things will happen
So be willing to ADJUST
The plan might say 4 days a week, but accommodate If you can’t realistically commit to it
Go down to 2-3 for the week
Not every week will be perfect, and trying to be perfect is exactly why you keep falling off
Be OKAY with those small adjustments
And get back on FULL plan when things dial down
Instead of being consistent for 2 weeks now your consistent for YEARS
You feel more confident with your shirt off
And Happy with what you see in the mirror
If you wanna learn how STAY CONSISTENT and get the body you’ve always wantedYou decided that you weren’t gonna keep feeling disappointed looking in the mirror
Finally your in the gym
Body is feeling good, seeing some results
But then all of the sudden a work change, a weekend party, a family situation comes up
And you miss 1 day
Two days
A week
1 month
Now back to your old habits
This isn’t the first time it’s happened
When it gets hard or it’s not convenient for you anymore you stop
Heres what you need to do if this is happening for you
You need to recognize that shit is gonna up….things will happen
So be willing to ADJUST
The plan might say 4 days a week, but accommodate If you can’t realistically commit to it
Go down to 2-3 for the week
Not every week will be perfect, and trying to be perfect is exactly why you keep falling off
Be OKAY with those small adjustments
And get back on FULL plan when things dial down
Instead of being consistent for 2 weeks now your consistent for YEARS
You feel more confident with your shirt off
And Happy with what you see in the mirror
If you wanna learn how STAY CONSISTENT and get the body you’ve always wanted
How coming IN LAST made me Unstoppable
Baseball tryouts 8th grade season
Started the day out with a 2 mile run around our park
I was hanging in there with pack for the first 10 minutes or so
Slowly I started getting more and more out of breath
Began falling back , now only a few of us were left hanging behind
The whole time I’m feeling embarrassed, inadequate, questioning if I should I even keep going or not
I get to the end, 95% of the guys finished their run and now they’re waiting for the others who fell behind
They began clapping for me like I deserved a reward
But I knew in the back of my head this wasn’t where I wanted to stay, this isn’t who the fuck I wanna be
I felt like a loser, inadequate, weak like everyone else was better than me
That’s exactly why I was never gonna let that happen again
Might not be running with them today but I will be come next year
I REFUSED
I set out a mission to make that park run my bitch
Once you can take something that used to intimidate you, and scare you , and now you own that
Your unstoppable
I ran that route every single day for an entire summer until I could go the whole thing without stopping
I didn’t miss a turn, didn’t miss one single route,
I became obsessed, and the next year I was in the front
Because I had made that Choice a year before
Now I am relentless with anything that scares me…
I don’t run away from challenges, I move towards them
Running the business and going all I’m scared me, half Ironman scared me, bodybuilding show scared me
Once you can conquer whatever fear you have, or challenge your facing
You can transfer that to every area of your life brother
Now go MAKE THE CHOICE, that 1 from now you will no longer be the same
If you wanna start making that choice for yourself
I’m running a free 4 day challenge that’s gonna teach you EXACTLY what you need to lose your man boobs
Comment “LETS GO” below if you want a slot 👇
Your Man Boobs stopping you from talking to women?
Another women walking right past you
You didn’t say a thing…
Another one…
Another one…
This pattern keeps repeating itself
Now your used to just never being the out going person
Scared that she’ll be judging you for the way your shirt fits
The outline your shirt has of your man boobs
You don’t think she’ll even wanna talk to you
But its NOT THE WAY YOU LOOK
Its how you view yourself
You need to have confidence in YOURSELF, other people don’t NEED To have confidence in you
So here’s 3 ways to start feeling more confident in yourself
- Go to the gym 2-3 times per week to start. You’ll start to feel confident knowing you’re grinding and working towards improvement and that will reflect in your personality.
- Start watching your food intake, to be eating nutrient dense foods daily and putting yourself in a caloric deficit. This will help you lose weight faster and give even further confidence in yourself.
- Be the person to go up to her. It doesn’t matter if she rejects your or not, what matters is your getting out of your comfort zone and breaking out of the cycle of just letting them walk by.
Follow these steps and you’ll feel more confident in yourself
Be able to go up to girls and not be scared of judgement
Kids were always flicking my Man Boobs…
One of the most embarrassing things for me growing up
I would be sitting down eating lunch
Then all of the sudden a flick on my Chest
They were scooping me thinking it was funny
Then I had to push them off from doing it again
Made me extremely insecure in my own skin
Im sitting here embarrassed that this is actually happening to me
In the lunch room, practice, ENOUGH WAS ENOUGH
It was time I started loosing these man boobs, to not even give them the power to DO THAT
I started small started doing some running outside thinking that would help
Added push-ups, looked up a few YouTube videos on workout routines
I BECAME OBSESSED with the changes I was seeing
My chest didn’t look as saggy anymore, nothing to grab anymore
These Kids making fun of me BECAME FUEL…
Before I knew it I was doing 100 push-ups daily, joined wrestling in high school, rugby in college
Now Ive been able to help 100s of people FEEL that confidence I never had, and completely change their bodies
Men struggling with Man Boobs right now listen…
YOUR SITUATION DOESN’T HAVE TO BE PERMANENT
You don’t have to deal with friends flicking your man boobs or not feeling confident in the mirror
Take a SMALL STEP TODAY TO CHANGE
Go for a walk, run, 1 gym session, 10 push-ups
This 1 small win WILL GET YOU TO YOUR NEXT LEVEL
Is taking your shirt off at the beach nerve wrecking?
Becoming hyper aware of everyone around you
Everybody is staring directly at you
Scared of the judgment in front of everyone as you walk to the water
To avoid this its easier to just keep on the shirt right?
Of course it easier to keep masking your problems with a shirt
But you can’t hide the reflection in the mirror brother
You can’t hide the anxiety you feel at the beach
You know internally that you can’t keep feeling this way
Avoiding the gym, avoiding the beach, avoiding your problems won’t solve anything
Here’s 5 steps to start feeling confident at the beach shirtless
- Eat 500 calories less than your maintenance calories, to help drop that body fat.
- Workout 3 times a week full Body movements to start putting on lean muscle mass and flattening your stomach. Focus on your squats, bench and deadlifts from these.
- Write out your goals every single morning to remind yourself of those goals, ex. Flattening out the stomach, losing man boobs, dropping 10lbs. Etc.
- STOP THINKING AND JUST FUCKING DO. If it’s a thought that you constantly keep having, its time to TAKE ACTION. Count 1,2,3… GO.
- Get accountability from someone to keep you on track with your goals. 2-3 weeks of consistency isn’t enough, you need to stay on track consistently over time. Have a friend/family member or a coach keep you on task with these goals to get you to the next level.
Now you feel more confident with your shirt off
Your at the beach shirtless and the last thing on your mind is other peoples judgement
That sense of feeling proud to take off your shirt because of the hard work you’ve put in.
STOP Binge Eating your comfort foods to distract yourself from your real issues
You know exactly what I’m talking about
Whenever you get upset about what you see in the mirror
Every time you wear a baggier T-shirt to cover your man boobs and beer belly
Everytime you feel anxious going out
It’s easier to go feel some comfort from that food
Have something to rely to bring you happiness when things get hard
But this is what’s keeping you stuck busy males
So here’s 5 steps to take so you can prevent this:
- CATCH yourself in the act. Recognize when you get stressed from uncomfortable situations you go find that comfort food. Become self aware it’s a problem
- Keep those comfort foods out of the house. Once you change your environment around you, you’ll start to see changes
- Replace those comfort foods with healthier alternatives . Chips—> quest chips, candy bars —> protein bars, Soda —> Diet drinks, fast food burgers —-> higher protein homemade burgers
- Do this for 30 days straight. To start solidifying it as a habit.
- Slowly introduce one some of those foods back in MODERATION. Go to get fast food once a week instead of every night, and have your calories incorporate 80% healthy 20% foods you have guilt pleasures.
Ex. Have 3-5 cookies a night instead of a whole box.
Now you have FULL control of your eating
You don’t lean towards those comfortable foods anymore
You start top drop weight, feel better in your own skin, and feel more confident shirtless
The conversation that took me from failing college student to Being a Full time business owner
My parents made it clear, either I start getting my shit together or I’m out
It was said and done
The partying, girls, was getting me fucking no where
I was trying to be someone to impress people and in the process I became the biggest loser
Failing tests, going to parties all the time, going to hang with friends instead of FOCUSING
I was trying to host as many parties as I could to impress people
So people could like me cause I never was the “popular kid” or the “cool kid” so I wanted to be that person
And it got me to rock fucking bottom
Then BAM Covid hit
So I was forced to go home for my Junior and senior year and do all classes online
I came home stumbling from a party one time at home
And my parents said “your not at school…you can’t come home drunk whenever you want”
Pissed me off so much, but it NEEDED TO HAPPEN. I NEEDED SOMEONE TO TELL ME TO FUCKING WAKE UP.
Life wasn’t going to just hand my success, or get me my dream job.
So I had to stay focused and couldn’t party the way I used to…
Instead I went ALL FUCKING IN ON MY BUSINESS.
Worked a part time job, full time student and coaching clients.
Now I’ve been able to help 100s more people because of that wake up call.
Because someone told me to get my shit together.
SO NOW I WANNA HAVE AN UNCOMFORTABLE CONVO WITH YOU!
Why the fuck are you still eating the shitty food that’s kept you stuck with many boobs?
Why the fuck are you still looking in the mirror and feeling depressed and not going to the gym?
Guess what busy males…time is going by as we speak, in that time you are gaining ground of losing ground
How about today we make a commitment ?
That your gonna do what it takes to get to your goals, that gonna stop with the old shit that’s been keeping you stuck…
Turn down another social event because you couldn’t find a shirt to cover your man bobs ?
Hate that anxious feeling when you go out and everybody is staring at you ?
Feel like no girl is gonna turn your way because of how you look?
Looking in the mirror gets hard sometimes….
I get it homie
I’ve been there all of it
And let me tell you a secret…
It’s not where you need to stay
In fact you should consider this “chapter 1”, but here’s why chapter 2 is gonna be different busy males
Because I want you to sit in that pain and let it FUEL YOUR AMBITION TO CHANGE.
So here are 5 NON-NEGOTIABLES THAT WILL SHAPE YOUR MAN BOOBS TO PECS
- You need to start listening or reading something positive every morning. A podcast, a book, meditation. Your new you, isn’t fucking negative. You need to continue to have a positive outlook even during hard times.
- 3 WORKOUTS PER WEEK minimum. You cannot skip this. Write down the day & time your getting after it. And finish with 100 push-ups at the end of your workouts
- Make sure to FOCUS on chest exercises during these workouts. 2 chest exercises per day your training. (A press and a fly). One go heavy 6-8 reps and the other 12-20 reps.
- Eat 3 Meals per day throughout the day. Consisting of Nutrient dense foods.
- Walk 5-10k steps per day
Once you follow these you’ll see your shirts start to fit better
Baggier T-shirts don’t have to be your only wardrobe anymore
You can look in the mirror and feel happier with what you see
Comment your favorite Non-negotiable below 👇
Turn down.another social event because you couldn’t find a shirt to cover your man bobs ?
Hate that anxious feeling when you go out and everybody is staring at you ?
Feel like no girl is gonna turn your way because of how you look?
Looking in the mirror gets hard sometimes….
I get it homie
I’ve been there all of it
And let me tell you a secret…
It’s not where you need to stay
In fact you should consider this “chapter 1”, but here’s why chapter 2 is gonna be different busy males
Because I want you to sit in that pain and let it FUEL YOUR AMBITION TO CHANGE.
So here are 5 NON-NEGOTIABLES THAT WILL SHAPE YOUR MAN BOOBS TO PECS
- You need to start listening or reading something positive every morning. A podcast, a book, meditation. Your new you, isn’t fucking negative. You need to continue to have a positive outlook even during hard times.
- 3 WORKOUTS PER WEEK minimum. You cannot skip this. Write down the day & time your getting after it. And finish with 100 push-ups at the end of your workouts
- Make sure to FOCUS on chest exercises during these workouts. 2 chest exercises per day your training. (A press and a fly). One go heavy 6-8 reps and the other 12-20 reps.
- Eat 3 Meals per day throughout the day. Consisting of Nutrient dense foods.
- Walk 5-10k steps per day
Once you follow these you’ll see your shirts start to fit better
Baggier T-shirts don’t have to be your only wardrobe anymore
You can look in the mirror and feel happier with what you see
Comment your favorite Non-negotiable below 👇
You know how your nipples stick out over the t-shirts
Your man boobs are showing , stomach is hanging out the outlining of the shirt
Then immediately you pull on that shirt to make sure nobody actually sees what your body looks like….
But you know what you look like underneath your shirt….
And you keep trying to hide what’s underneath
The truth is, your embarrassed about what’s Underneath
You keep saying your gonna do something about it but there hasn’t been any action being taken towards
So here’s 3 tips SO YOU DON’T HAVE TO worry about tucking on your shirt all the time
- EAT 3 meals with nutrient dense foods each day. Make sure these meals add up to being in a caloric deficit.
- Focus on weight training in the gym and getting stronger on your squats, bench and deadlifts to build muscle mass.
- Straight up consistency. YOU NEED TO BE PATIENT. Don’t throw in the towel after 2 weeks. It’s gonna take time to flatten your stomach & lose the man boobs
Now you’re able to wear whatever T-shirts you want
lost the man boobs and the gut and your more confident than ever
Why Comparing myself held me back for so long
I remember day 1 in the gym
I saw this dude jacked, massive arms, and a six pack
Here I am a scrawny kid, no muscle, man boobs and a belly who can barely bench the bar
Seeing how far they were it was tough for me at times
Every time I would hit a mark, I would look at how far they are and how much I had to do to get to where they were
BUT THIS IS EXACTLY HOW YOU SHOULDN’T GO ABOUT IT
I realized that these guys aren’t sitting and comparing all day
They are FUCKING WORKING
They are grinding
So I needed to start thinking like them, I needed to start being ruthless about my goals.
I needed action not comparison.
Once I got clear on that was when I started making MASSIVE strides
Cause my mental space was taken up by their journeys WHEN I NEEDED TO FOCUS ON MY OWN PATH…
So males struggling with man boobs
Stop comparing, you’ll never get to where these guys , or where you wanna be at looking at other dudes wondering how they got there
THE ONLY WAY you can make your goals happen for you
Is if you take MASSIVE ACTION for your own path an ignore what everyone else is doing
Ignore what your friend, family, people in your gym are doing.
WHAT ARE YOU DOING today to get better for yourself ?
WHY your man boobs aren’t the reason you can’t go up to girls…
There she is again
The girl you’ve wanted to go yo to
But you can’t find that confidence to go up to her
Your scared that shell judge you for the way your man boobs like
You’re scared she’ll reject you completely because your have a gut hanging over your waistline
And the crazy part is, it’s NOT TRUE
It’s your own perception of yourself
You know you haven’t been taking care of your body and that’s how you perceive yourself
So you think she’ll reject you because you don’t even APPROVE OF YOURSELF
So here’s a 5 ways to start getting more confidence in yourself to go up to that girl
- Have self worth, you need to know you are VALUABLE. When we don’t take care of our bodies, we believe we don’t deserve that self worth, and have low value.
- Start going to the gym 3-5x per week. Not only will you build muscle but you will also solidify with yourself that you can start taking action.
- Stop eating garbage 🗑. Start eating nutrient dense foods, so you have better energy levels, and start dropping body fat.
- Don’t think about it. JUST DO IT. You think about going to the gym, you think about going up to that girl. The ripple effect of taking action will PROVE you can do it.
- Say to yourself everyday. “I AM A CONFIDENT MAN, THAT FOLLOWS THROUGH WITH HIS GOALS”
Now you can go up to any girl you want and not have to feel insecure in your own skin.
Not have to worry if she’s gonna budge you for your man boobs
Now go TAKE ACTION THIS WEEK
Why you keep your shirt on at the beach
Beaches open up, everybody is in their bathing suits
Looking their best since they’ve been preparing for this day
But your not taking your shirt off while everyone else is
Your scared of the judgment that people might bring about your man boobs and stomach
But this isn’t really about the other people
It’s about you not feeling fully adequate with who you are as a man
You know you can do better and that’s why you choose to wear a shirt
You know you should look better, you know you should be on your nutrition
But you constantly keep neglecting your own health and fitness
So here’s 3 TIPS to get you feeling comfortable with your shirt off
- Start to lose that body fat, by eating in a caloric deficit.
- Weight training 3-5 x a week to start putting on some muscle and flattening the stomach
- Walk 5-10k steps per day minimum to get your body more active and moving
Now your actually taking your shirt off at the beach
Your not scared of other peoples judgement about you shirtless
And you feel more confident in your own skin
EXACTLY WHAT TO EAT TO LOSE MAN BOOBS
The fast food for convenience
Late night snacking
Cutting out carbs
“Quick fix” Diets
Consistently skipping meals everyday
Is exactly why you’ve put on extra weight to start seeing man boobs and a gut now
Facing the mirror has now become a challenge for you
So here’s exactly what you need to eat to start losing man boobs 👇
- Calculate your maintenance calories and subtract 200-500 from that.
- Eat 3 Meals throughout the day and 2 snacks in between meals
- In the those 3 meals have healthy sources of carbs, fats & proteins
- Carb sources: white rice, whole wheat bread/tortillas, potatoes/sweet potatoes, fruits and veggies
- Protein sources : lean ground Beef/turkey, lean steaks, chicken breast
- Fats sources : Nuts, peanut butter, olive oil, Avocados
- Eat healthy 80% of the time and then 20% of the time eat whatever foods you love, even if they aren’t nutrient dense.
Now you feel happy looking in the mirror
You don’t feel ashamed in wearing tighter shirts
And your more confident than ever with your shirt off
I ATE OVER 4000 calories in 4 hours this last weekend…
I fell off..
Started with some Honey BBQ boneless wings as an appetizer…delicious
Then a nice bacon cheese burger 🍔
Followed by a delicious cinnamon roll dessert
HIT THE SPOT
But I wasn’t stopping there
Then some of my favorite ice cream in the world cold stone ice cream with a waffle cone 🍦
Then had to stop by 7-11 to get some peanut M & Ms, my all time favorites
Then I went to bed and completely knocked out
OOOPS I messed up…
I’m supposed to be perfect tho, I’m supposed to always stay on point because I’m a fitness coach
I’m not allowed to make mistakes
I’m not allowed to fall off my nutrition, I’m supposed to be the example for others
How could I let this happen
We’ll guys, I did mess up…
AND I DON’T FEEL BAD ABOUT IT.
Because what’s the point….??
I already know I messed up, I was aware of it.
So the ONLY thing I can do now is focus on getting back to my routine
Get back to the foods that I know will actually help me lose the man boobs…
Get back to my training that keeps me FEELING LIKE A MACHINE
And entertain thoughts that will fill me with positivity
See the issue is a lot of you guys with man boobs who binge on the weekends…
you dwell about it, you keep entertaining the idea of binging
But what if you messed up one time and then you just moved on with your life
Moved your focus back to your goals and made YOUR COMEBACK
FOCUS ON WHAT YOU CAN CONTROL NOW…
I can’t change that I ate a lot of food this weekend….
I can CONTROL what I’m gonna do today to get better, tomorrow, this week, this month.
EVERY single day is a new opportunity…so why dwell on the one day you didn’t
There’s TOO many days that you know you can improve so FOCUS on those days from now on…
Now let’s get back to work and creating the vision we wanna create squad 🔥🔥
WHY YOU FEEL THE NEED TO WEAR BAGGIER SHIRTS….
You don’t feel sufficient enough
Your not happy with how you look with these tighter shirts , it shows and reveals too much of the truth
But it’s not even about the shirts is it ?
It’s about you not feeling adequate enough as a man
Because you know you can do better…
You feel like your not fulfilling your true potential
By you wearing baggier T-shirts it’s your sign of you covering up the fact that your not doing the things you need to do
You think baggier T-shirts are gonna hide your man boobs but really…
You are just masking your problems you don’t wanna face
You’re not working out consistently and you wanna mask that with baggier T-shirts
Your eating whatever you want so you cover it up with baggier T-shirts
You feel like your not enough…your scared to chat with women so you try to hide in bigger shirts…
BUT MEN WITH MAN BOOBS LISTEN TO ME….
I want you to be able to start wearing WHATEVER SHIRTS YOU WANT
Here’s exactly how👇
- Start hitting the gym 3x a week do full body workouts for now starting out.
- Those workouts should all have 2-3 chest exercises and you should be getting stronger at these as often as possible.
- Lower your body fat, by eating 3 meals a day of whole nutrient dense foods,
- Those 3 meals should combine in calories to put you in a caloric deficit.
- TRACK YOUR PROGRESS. On a weekly basis progress pictures, and track your weight to see the difference in your physique.
- EMBRACE THE JOURNEY. Your intuition is telling you to make a change NOW, NO PROCRASTINATING. Time to make a change.
Now you can wear whatever shirts it is you want.
You don’t have to feel like you have to hide your man boobs anymore wearing baggier T-shirts
You feel more confident than ever
I was uncomfortable in my own skin 24/7….
I never thought I would feel comfortable in T-shirts…
I didn’t wanna have to constantly change shirts over and over again
I didn’t wanna leave my house and think about people looking at my man boobs through my shirt
feeling embarrassed, wearing bigger shirts to cover up my chest and my stomach
I was uncomfortable almost 24/7…
Except when I was in my room playing video games
Cause no one could judge me , or see my man boobs except me
No one could flick them or make fun of them
I remember one day my family was in the city and we took a picture
I looked at it and it got me emotional
I almost couldn’t believe that was me…
After looking at that picture over and over again and looking at myself in the mirror over and over again that was enough
I went for a run that next day…
I had to stop after 5 minutes…
But I kept going 10 minutes…break…15 minutes…break…20 minutes…break…
It fucking sucked…
So I went back the next day….and the next day…and the next day…
Because I REFUSED TO LET THAT PICTURE CONTINUE TO BE MY REALITY
I COMMITTED to being a DIFFERENT MOTHERFU*CKER at that very moment
I was gonna do whatever it took to never have to see myself like that again
I added weights a few times a week, ab circuits and kept building
Before I knew it I was in wrestling and my physique was COMPLETELY different in 2 years time.
Because I MADE THE CHOICE TO CHANGE
I wasn’t gonna let life continue to roll through me
Listen gentlemen struggling with man boobs
Maybe you’ve seen a picture of yourself and it just disappoints you
It discourages you
But you need to use that PICTURE AS YOUR START!!
As your turbo to get you going, it should get you excited knowing that your about to prove a lot of people including your last self wrong
If you wanna make a change and learn how to lose your man boobs
HOW ALAIN WENT FROM MAN BOOBS TO PECS in 12 weeks with me
Alain had struggled in the past trying to stay consistent in the gym
He didn’t feel as confident shirtless or the way he felt in T-shirts
Alain constantly had to pull down on his shirts since he wasn’t feeling comfortable in his own skin
He tried to go to the gym but he felt lost without a proper game plan in the gym
It was discouraging him not getting the results he wanted
So he decided to reach out and wanted to make a change
So here’s 3 things we did to help him lose his man boobs:
- We lowered his body fat by eating in a caloric deficit. He still ate out with his friends by incorporating our flexible dieting method. Eating 2300 calories a day.
- We had him in the gym 4-5 days a week, hitting chest 2 times a week to target building muscle on his chest.
- Accountability to make sure he followed through with his goals and got the job done.
Alain was able to build LEAN muscle, while losing fat on his stomach and his chest.
He felt more confident in T-shirts, and shirtless on the beach.
While getting stronger and crushing PRs in the gym.
Constantly pulling down on your shirts so people don’t see your man boobs?
You wake up in the morning and go to put on a shirt
But none of these shirts fit right and all of them make your man boobs show
10 minutes goes by and your still deciding what shirt to wear
You finally go with the baggiest one that shows no signs you have man boobs
Now when you leave the house your self conscious of it and you almost can’t even pay attention to anything else
This happenes every single day now…
Ever since you got this full time job fitness keeps getting put on the back burner
Exhaustion kicks in after work every single day, and getting to the gym becomes a chore
You keep saying your gonna make a change but it always just a temporary action and you haven’t been able to stay consistent.
These man boobs are frustrating you because you know you can do better than that
So here’s exactly how to LOSE your man boobs👇
- Recognize that you have man boobs. Be real with yourself and take a picture of yourself shirtless and have a starting point.
- Changing your routine. You can’t keep doing the same things and be upset about where your at. CHANGE NEEDS TO HAPPEN.
- Drop body fat. Right now you have body fat over your chest and stomach. So you need to eat in a caloric deficit to start dropping weight and body fat.
- Build lean muscle around your chest. Hit the gym 2-3 times per week to start. Make them fully body sessions and add in more chest exercises than other muscle groups.
- PATEINCE. A lot of you think is gonna happen over night. This takes time, and consistency to lose man boobs.
- Accountability, having someone make sure your gonna follow through with this goal besides yourself. Have a coach, friend, someone who’s willing to get after it.
Now your living a life where shirts actually fit comfortably.
Your not having to go back and forth with shirts covering your chest.
You feel proud of what you see in the mirror
How McFlurries can help BUSY males lose their man boobs🤔
“What did you just say?”
You heard me dude
“Your lying”
“I’m not supposed to have good tasting food”
MC….FUCKING….FLURRIES haha
You remember after you won a game, mom and dad would take you to Mcdonlads and you order your favorite dessert
I sure do…and the thing is you can lose weight off of it
Here’s how 👇
- Find out how many calories is a caloric deficit for you
- Track your calories on myfitnesspal (it’s free :) )
- Look up McFlurry on myfitnespal , and add it to your food log
- Eat Whole nutrient dense foods the rest of the day. (Chicken breast, streaks, veggies, oats, rice, etc.)
- Stay within your calorie goal. And hit your protein (.7-1 gram per lb of bodyweight)
Now go enjoy a McFlurry
While still dropping your next 10-20lbs
Ever feel like an imposter ex-athlete?
Like people look at you as something you feel like your not…
I feel you 100%
“You can’t coach people”
“You don’t have enough experience”
“You were never a good athlete, why are you coaching ex-athletes”
“You let yourself go after your show”
“Your content doesn’t even help people”
“Nobody even takes you seriously”
This isn’t anybody saying these things
This is what I hear in my own head
These thoughts seap into my head
Especially after my show, when I started gaining weight
I felt like shit, I looked like shit in my own head
BUT I DECIDED THESE THOUGHTS DON’T FUCKING OWN ME.
I can DECIDED WHAT CONVERSATIONS I WANNA HAVE IN MY OWN HEAD
Cause guess what ?
I am AN AMAZING COACH
I HAVE CHANGED OVER 100 PEOPLES LIVES THROUGH MY PROGRAM
I GET AMAZING RESULTS
I HAVE A CLIENT THAT NO LONGER HAS DIABETES BECAUSE OF MY PROGRAM
I PROVIDE VALUE EVERYDAY FOR MY AUDIENCE THAT WILL CHANGE YOUR LIFE
I AM THAT MOTHERFUCKER THAT YOU SEE 3-5x a day because I WANNA SEE YOU GET BETTER
And Ex-athletes I’m gonna be honest, your letting your head win the battle…
Your letting those FAKE thoughts keep you from being consistent in the gym
Your thoughts are making you question if you can get out of where you are now… if it’s even possible
My brother, YOU NEED TO REMIND YOURSELF OF WHO THE FUCK YOU ARE
You were an athlete, you were a savage, that power is waiting to be unlocked once again
But you can’t let the thoughts in your head take control any longer.
Let them know who they fuck they’re messing with
And your reality and your body will completely change
Chris LOST OVER 20LBS IN 12 weeks working with me!
Chris was a former baseball player in highschool
Baseball kept him in shape, with practices and lifts
But after sports stopped he had trouble staying consistent with his workouts
He didn’t know what to do in the gym to lose weight and almost felt lost…
He started putting on weight and wasn’t comfortable in his own skin and couldn’t wear certain T-shirts he used to wear
He reached out and we got clear on his goals and came up with a game plan
So here’s how we got Chris amazing results
- We had him eating 2300 calories per day, with a meal plan that worked for his busy schedule
- We got him on a structured workout routine that had him working out about 5x a week with efficient workouts to lose the belly fat
- Accountability to make SURE he followed through with his goals truly this time. We made sure it wasn’t a cycle of motivation and kept him zoned on his end goal.
Chris was able to lose over 20lbs
He felt more confident shirtless
Began seeing more definition than ever
And felt he had more energy at work throughout the day
He BEGAN feeling like an athlete again
I COULDN’T DO A SINGLE PULL UP
I got up to the pull up bar in gym class
We were testing our physical fitness
Instantly fell right to the floor
Barely any resistance given
Then we went outside for the mile
17 minutes later I finished almost dead last in my class
Every time these testing took place, I always felt embarrassed
Embarrassed that I was SO out of shape compared to all these other guys
I hated that feeling
I felt like a fucking loser
And it wasn’t anyone judging it was my own interval belief that I KNEW I could do better if I tried
So I decided at that moment next year this wasn’t gonna happen
Change was coming for me finally after finishing almost last and seeing my man boobs in the mirror every single day
I went jogging every day that summer
What kept me going was getting away from that sense of embarrassment…
I NEVER WANTED TO FEEL LIKE THAT AGAIN
So I kept running everyday until I finally started seeing some changes form
I started doing some bodyweight workouts and saw definition in my upper body
After that I was hooked
I loved the feeling of not finishing last but I also fell in love WITH THE PROCESS that got we there
Every workout was a challenge but I LOVED IT
Every run I didn’t wanna go but I gave my all to them
Every calorie I didn’t wanna track but IT GOT TRACKED
Once you learn to love the process Ex-athlete you will lose your next 20lbs
But your so attached to this outcome that you obsess over it
You need to be so focused on every single workout and executing that you don’t even think about the outcome
OBSESS over the workouts, obsess over tracking your calories
Once you start learning to love the process and what it takes to get to the outcome
Then you’ll see the outcome that much faster 💪
“I GO TO THE GYM FOR 2-3 WEEKS AND KEEP FALLING OFF AFTER”
Ever since athletics ended
These cycles keep happening for you
You’ll look in the mirror feel unhappy with what you see
Read an Instagram post, see something online
It’ll pump you up And you’ll be motivated for 2-3 weeks
Then fall off completely after those few weeks
These cycles have led to you getting a beer belly and dealing with man boobs now
To the point where it feel embarrassing to even take off your shirt at the beach
The kicker is you KNOW your capable of being consistent
But you keep letting small things and excuses in your life prevent you from being consistent
So here’s my 7 step process to ACTUALLY STAYING CONSISTENT
- GET CLEAR ON A GOAL. Going to the gym just to go is not enough. What is your intention in the gym? What’s the outcome you want? Ex. Lose 10-20lbs in 90 days
- GET A GAME PLAN. Now we have a goal, let’s break it down into weekly goals, then daily goals and create a program that reaches those goals. Ex. Lose 1lb per week.
- PRIORITIZE YOUR TIME. Time block, make the time commitments to hit the gym so you can follow through with this goal.
- Find a balance. You always go super hard during these 2-3 weeks. Because your not thinking long term. Your thinking about losing it as fast as possible. Then there’s no balance and that’s why you don’t wanna keep doing it.
- Patience. ENOUGH WITH THE QUICK FIX, AND RUSHING IT. You need to be patient to lose this weight. Some of you will lose it faster than others. But some of you are in such a rush, and that’s exactly why you KEEP falling off.
- Set Reminders of the goal when it gets hard. Post pictures of people that motivate you, visualize where you wanna be daily and what you wanna look like.
- WHY DO YOU WANNA DO THIS. Saying you wanna lose 30lbs is easy, but saying why is hard. Be fucking real with yourself. Have the open conversation with yourself about why your not happy now and why losing these 30lbs will bring you value and happiness.
Get clear on these 7 steps and WATCH HOW CONSISTENT YOU’LL BE THIS TIME AROUND.
Your down 10-20lbs
Your motivated for more than just 2-3 weeks
And you actually feel happy looking in the mirror now
WHY THIS LAST YEAR WAS THE BEST YEAR OF MY LIFE
Growing up I was a kid that was always scared of making a mistake
Scared to take that leap
Because I was scared what others would think of what I was doing
Scared of judgment from social media
This last year, was the first year I TRULY didn’t give a fuck.
This was the year I WENT ALL IN…
Thinking back a year ago when I got rejected from the Navy to now having over 40 clients
It made me grow as a business owner, as an athlete, as a man
This year was also the year where I saw I was the most isolated…
I cut off friends, I started hanging out with less and less people
Honestly was one of looniest years I’ve ever had
So many moments where you question yourself if what your doing is the right thing, or not.
But I KEEP MOVING , cause I BURNED THE BOATS
There is no Plan B, this year was the year I officially said I’m GOING ALL IN!!
So I cancelled job interviews , went full time on my coaching
Now I’ve helped over 100 people reach their fitness goals this past year
I ran my first Ironman
Did my first bodybuilding show @summershredding
Traveled more than ever for myself
Put myself out on social media more than ever before
I’m noticing a trend when I keep taking on these challenges and keep getting uncomfortable….
Every year keeps getting better and better !
22 thank you for bringing me all these memories, experiences and true development of myself
Looking forward to what 23 has to offer but I know that WE ARE JUST GETTING STARTED
HOW TO ELIMINATE BINGING AT NIGHT AS AN EX-ATHLETE
So you come home from work
After skipping breakfast
Having a “convenient” lunch
Then you get home and your starving from the day you had
So you eat everything in sight
Cookies, ice cream, pizza, fast food, it goes on and on
This wasn’t an issue when you were an athlete, since you were burning so many calories back then
But now you kept the same eating habits of eating junk when you get home
And now you’ve seen you started getting a beer belly and some man boobs form since sports ended
Your looking in the mirror disappointed compared to what you used to be
I feel you ex-athlete, I’ve worked with a lot of clients who have dealt with this in the past…
So here’s 5 Tips to ELIMINATE late night binging:
- EAT more frequently throughout the day. Have 2-3 meals with whole nutrient dense foods. So you don’t feel the NEED to binge at night
- Incorporate 2 healthy snacks in between meals. Ex. A fruit and a protein shake.
- Save up an extra 200-400 calories for later at night and have a food you might crave at night. Just stay within your calorie goal.
- Set a cut off time of eating. If you stop eating at certain time it won’t give the chance to binge late at night.
- Go to bed earlier. The earlier your in bed, the more likely you’ll be sleeping by the time you start thinking about binging.
Now you don’t have to deal with these binging urges
You feel more energized throughout the day
You actually begin to start losing weight now
You’re feeling more confident on the beach and looking in the mirror
So you come home from work
After skipping breakfast
Having a “convenient” lunch
Then you get home and your starving from the day you had
So you eat everything in sight
Cookies, ice cream, pizza, fast food, it goes on and on
This wasn’t an issue when you were an athlete, since you were burning so many calories back then
But now you kept the same eating habits of eating junk when you get home
And now you’ve seen you started getting a beer belly and some man boobs form since sports ended
Your looking in the mirror disappointed compared to what you used to be
I feel you ex-athlete, I’ve worked with a lot of clients who have dealt with this in the past…
So here’s 5 Tips to ELIMINATE late night binging:
- EAT more frequently throughout the day. Have 2-3 meals with whole nutrient dense foods. So you don’t feel the NEED to binge at night
- Incorporate 2 healthy snacks in between meals. Ex. A fruit and a protein shake.
- Save up an extra 200-400 calories for later at night and have a food you might crave at night. Just stay within your calorie goal.
- Set a cut off time of eating. If you stop eating at certain time it won’t give the chance to binge late at night.
- Go to bed earlier. The earlier your in bed, the more likely you’ll be sleeping by the time you start thinking about binging.
Now you don’t have to deal with these binging urges
You feel more energized throughout the day
You actually begin to start losing weight now
You’re feeling more confident on the beach and looking in the mirror
Dear 15 year old Nasser,
Listen man
You got a lot of energy
Your a great dude, you mean well
BUT YOU CARE WAYY TOO MUCH ABOUT THE APPROVAL OF OTHERS
Stop letting other peoples opinions dictate your next life moves
You know what you want, don’t be scared to show the world what your passionate about
Just because fitness isn’t the thing that’s “popular in school” doesn’t mean you should suppress it.
If you love something go ALL IN WITH IT
It’s so rare to have something your passionate about these days, just fucking do it!!!
Now with that being said it’s not gonna be easy, there are going to be so many times when you question whether certain things are the right choice…
Just know that whether your right or wrong, your going to have a learning experience from that decision
SO STOP BEING SCARED TO FAIL!
Failure is the most powerful tool in the world, and it will drive you to many lessons learned
I Need you to be intentional with the people who are around you.
Surround yourself with people that are where you truly wanna go, not just to seem “cool” to others.
Because your character will reflect those who you are around.
Lastly,
Chase discomfort constantly…
Just like how we joined wrestling, I need you to keep chasing things that challenge your character, that FORCE you to grow as a man.
You know those butterflies in your stomach you get? That’s not a bad thing
That means that you are headed the RIGHT DIRECTION.
And not everyone is gonna understand you, and don’t expect others to understand you
because not everyone is chasing what you are.
I fucking love you Nasser and I’m excited for your growth.
In this episode we spoke about how motivation isn't going to be your source of fuel throughout your fitness journey. We breakdown how we have been able to stay consistent and give you the steps to start staying consistent with your goals. GO GET IT!
Follow me on Instagram @Nassergonzalezfit
Follow Djimon on Instagram @djimon_gordant
STEP BY STEP HOW TO LOSE 10LBS IN 30 DAYS
Your old pants aren’t fitting you anymore
T-shirts fit tighter than ever
Starting to see that beer belly form more than ever now
It feels embarrassing to even take your shirt off at the beach and you can’t stand it.
The worst part is you know your capable of more.
You’ve been an athlete that has what it takes
But ever since sports ended it just isn’t the same
The effort isn’t there anymore to get to the next level
Life keeps coming up and you keep pushing this off
Now you NEED to lose these next 10lbs
So here’s my 5 steps to losing your next 10lbs in the next 30 days
- EAT IN A CALORIE DEFICIT. If you don’t do this straight up your gonna lose weight. Nutrition needs to become priority for this to happen.
- Eat NUTRIENT DENSE FOODS!! This will make eating in a calorie deficit WAYY EASIER!! Start to eat fiber/protein dense foods packed with nutrients.
- Be in the gym 3-5 days a week. Run a full body split 5-8 exercises each workout and you’ll be just fine starting.
- Increase your step count by 5-10k steps a day. This will help expend more calories every single day without much too energy exerted.
- Have accountability from a coach or a friend to make sure YOU TRULY reach your goals and start making this happen, so it becomes a REALITY.
Now your down 10lbs
Your crushing your goals
You pants are starting to fit better
Feeling proud looking in the mirror and you start to feel like that athlete you once were again
KEY HABIT THAT WILL GET YOU MORE DEFINTION
Track your lifts!!
Follow my IG/Tiktok: @nassergonzalezfit
Send me a DM saying "shred" and we'll see if your a good fit for the program!
THE BIGGEST LESSON SPORTS TAUGH ME
I was 1 point away from winning
Triple overtime
Next point wins
Ref blows the whistle
I try to keep my opponent down, he gets a hold of me and pins me in the last 10 seconds of the match
My coaches were pissed, I was pissed off
I felt like I let my school down, i let my coaches down,
I felt embarrassed, just being one point away from wining and giving up a Pin.
But what I realized that next day was THAT NEEDED TO HAPPEN TO ME
I needed to feel what failure was like at that moment.
I needed to know how it felt to be so close but yet so far.
Cause life will give you a 360 and you gotta be able to deal with that.
It taught me that YOU NEVER LET YOUR GUARD DOWN.
You never alllow yourself to get satisfied until the job is done.
After that match I had a hunger in me
I took that over to the next year where every time I was in over time I NEVER GAVE UP.
I never gave in.
Same lesson has transferred over to myfitness. I NEVER just sit there and stay complacent.
I’m thinking about the next move. I’m thinking about how I can get better next time.
This helped me go from wrestling to rugby to triathlons to bodybuilding shows.
IM JUST A REGULAR DUDE!
But there difference between you and me is that you keep chilling.
Ex-athletes I realize you’ve been struggling with staying consistent on your fitness
You wanna lose those 10lbs but every time you get close you go back to your old habits
YOU CAN’T LET YOUR GUARD DOWN.
You need to keep it up.
YOU CAN’T GET COMPLACENT.
FINISH THE FUCKING JOB.
You don’t win a fucking game unless your FINISH IT.
It’s about the journey but the journey needs to be finished to fully enjoy it.
So ex-athletes FOLLOW THROUGH with your goals.
Cause once you reach that goal you”ll want another one, and another one.
AND THATS where the beast is unlocked.
WHY EX-ATHLETES GET STUCK IN CYCLES OF MOTIVATION AFTER SPORTS
You had that consistency
You had that set routine
after school practice ✅
Team lifts ✅
An supportive environment ✅
But then all of the sudden just like that, your last game ever came along at the snap of a finger
It just went by so fast and I get it on a deep level
And you life had these unexpected changes
Now you have to force yourself to go to the gym and you’ll try
But your not NEARLY as committed compared to when you were an athlete
Now you’ll go some weeks, then fall off because of “work”, or “life gets in the way”
And fitness constantly now takes the back burner
You keep having these cycles of motivation and your not SURE why you can’t stay consistent now as opposed to be before
So here’s 5 TIPS to eliminate these cycles of motivation
- THE TRUTH IS…your not always going to be motivated. You weren’t always motivated to go to practice but you DID it because there we consequences of missing practice. Motivation is a feeling, but it’s IMPOSSIBLE to always be motivated. It’s no longer “mandatory” , so now your associating “freedom” with skipping workouts.
- Discipline is the answer. On the days where motivation is dry. Discipline should take over , and KEEP you going. NO MATTER HOW YOU FEEL. Tired ? —> Go, Hungover ?—> Go, Work took over —> Go.
- GET CLEAR on your next goal and set a deadline. The reason your not prioritizing it, is because the next target isn’t CLEAR. Ex. Lose 20lbs in 90 days. ADD URGENCY, put some fucking pressure on yourself.
- Time prioritizing. Your putting your time into things that are getting you further from your goals. Set specific time frames in your week to be AT the gym. Be realistic with how many days a week you can go.
- Letting set backs control you. Set backs are gonna happen guys. It’s part of the journey, whether you like it or not. Don’t let them throw you off your path. STAY FOCUSED ON THE GOAL AND THE VISION.
Once you start implementing these tips
You’ll stop having cycles of motivation
Your gonna start seeing your body change
HOW I FELT GROWING UP WITH MAN BOOBS
It felt like all eyes were on me
Walking up and down the hallways In middle school
It just felt uncomfortable
Having to constantly wear baggier t-shirts every single day
Wearing the same shirts multiple times because I was scared of wearing something that was too tight
I refused to wear tighter t-shirts because I thought people would judge me for them
Friends would flick them thinking it was funny
But I was sitting there extremely embarrassed that they could even do that
It wasn’t even about what other people thought at that point
It was about HOW I FELT in my own skin….
I wanted to feel confident, I was tired of having to worry about this so I made a change
I started running every single day, and did 100 push-ups for an entire summer going into 8th grade
That summer built me, it taught me that NO ONE is gonna do this except me
NOBODY is gonna force this change unless I want it
Now I’ve helped 100s of people transform their bodies and unlock their true potential
I’ve been able to compete in a bodybuilding show, run triathlons because THERR IS NO LIMITATIONS
I’m grateful I had man boobs for they taught me lessons I NEEDED to LEARN
All of you ex-athletes keep putting a limit on yourself
You fell off your fitness and you think you CAN’t change the situation
You say you don’t have “time”, “life gets in the way” .
If you allow yourself to think that you can’t you won’t make it happen
BUT YOU WANT that inner athlete to come out, you KNOW he’s there
But you NEED TO drop the excuses and MAKE THIS A TRUE PRIORITY in your life
Once you make it a true priority then you’ll unlock that beast again
HOW I LOST 30lbs IN 16 WEEKS!
I Didn’t have a sense of direction or a certain goal to work towards
Training was spontaneous , not as strict
I was bulking and felt like I needed to use this to push myself again
Get out of comfort zone
Going to the gym just wasn’t as motivating as it used to be.
I felt out of alignment, not being fully on my nutrition and not having a real goal to work towards
Almost like I was going through the motions
I got my direction, my game plan, my goal to achieve
So here’s exactly what we’ve done to start working towards the show:
-
I was bulking at over 3000 calories and We started my prep at 2500 calories, bumped down to 2400 calroies, then the last adjustment was 2280 calories.
-
Increased my step count to 11k a day starting off, now we are at 13 steps a day
-
I was training 4 days a week, now we are at 6 days a week (2 lower, 3 upper, 1 ab)
-
I barely did cardio before now we’re doing 500-550 calories burned 6x a week.
I lost 25lbs
Felt more confident in my own skin than ever.
The leanest I’d ever been in my life.
Now having accountability to keep me on track has helped me immensely get to the next level
STEP BY STEP HOW TO GET RID OF YOUR MAN BOOBS
You pass by the mirror and you don’t recognize yourself
You don’t see that athlete you once were
Your seeing man boobs starting to sag
Pants aren’t fitting right
You don’t even feel like yourself anymore
But you keep saying your gonna do something about that reflection
And every time when your about to go to the gym or try to stay consistent “things keep coming up”
Resulting in the fitness being out on the back burner
This has been happening ever since sports ended
Now you have these man boobs and a beer belly and just aren’t even comfortable in your own skin anymore
So here’s the my 3 step process to lose your man boobs
- Eat in a caloric deficit. You have to be eating less food to start lowering your body fat
- Start weigh training 3-5 days a week. Putting an emphasis on getting stronger and adding volume on your chest movements, (bench, DB incline, flys, push-ups, etc.)
- Walk 5-10k steps daily!! You need be expending more energy to drop your body fat or join a sports league to get your body moving even more
Implement these tips and you’ll start seeing some pecs instead of man boobs this time around 😎!
STEP BY STEP HOW TO LOSE YOUR MUFFIN TOP AND FEEL CONFIDENT SHIRTLESS
Things haven’t been the same since sports ended
The exercise constantly gets out on the back burner
The nutrition is out the window since it was never truly a priority during sports
Now you’ve put on 10-20lbs and have a muffin top
Your embarrassed to even take your shirt off at the beach because of your habits
You don’t even feel like yourself anymore is the worst part
So here’s 3 tips to start GETTING BACK INTO ROUTINE TO LOSE YOUR MUFFIN TOP👇
- Set that specific goal you wanna reach and set a deadline for you to reach that goal. ATHLETES thrive off of urgency for their goals. Ex. Lose 20lbs in 90 days
- Workout a realistic amount of times per week. That could be 3,4,5. And write down which specific days and times your going to go. (Use google calendar and write it down)
- Get an old teammate or hire a coach to keep you accountable to your goals, and have that support around you to stay consistent. (Just like when you were on a sports team)
Now you feel more confident with your shirt off
You lost the muffin top
Your not embarrassed to take your shirt off and you actually are starting to feel like an athlete again 🔥🔥🔥
DUSTIN LOST 12LBS IN 8 WEEKS WORKING WITH ME…
Dustin came to me at a plateau in his journey
He felt like he wasn’t making progress as fast as he used to
Dustin has been training for a few years but he wanted NEXT LEVEL!
It was getting discouraging not seeing the changes he wanted in the mirror
He wanted to feel more confident about himself and lower his body fat
He wanted to see what he was truly capable Of
So we got him on a custom program to start getting to his next level 🔥🔥
So here’s 3 things that we changed for him to lose over 10lbs 👇
- Dropped his calories from 2600 to 2200 calories per day ! We had to put him a caloric deficit to start melting off the body fat
- Have him weight training 5x per week with 5-6 cardio sessions 35-40 min. Each one! And walking over 10k steps a day
- Accountability, the power of having someone keep you on track with your goals will always make a difference as opposed to doing it on your own
Now Dustin feels more confident with his shirt off
He’s getting stronger every single week as he’s dropping body fat
Super proud of him so far! ITS NOT EASY TO GET HERE AND KEEP THIS DISCIPLINE!!
But Dustin’s been able to keep pushing past barriers and truly level up in all aspects !
HOW TO NEVER FEEL UNCOMFORTABLE IN YOUR OWN SKIN EVER AGAIN…
Since sports ended
The weights been packed on…
Your shirts and pants are fitting tighter
Feeling sluggish all day
Worst of all your not even comfortable in your own skin anymore
You feel self conscious when you go out with friends because your scared of judgment from other people
You wanna be able to feel that confidence you had when you were an athlete
You want to feel comfortable in your own skin again
Here’s 5 tips to start feeling more comfortable in your own skin
- Start eating in a caloric deficit. You need to start to losing body fat
- Track your calories on myfitnesspal. It’ll make it so you know exactly how much food your eating throughout the day.
- Weight training 3-5x a week. You need to build muscle to start getting the more defined look.
- Walk 5-10k steps a day. MOVE MORE!! You need to turn your body into a fat burning machine.
- Get accountability! HAVE someone guide you step by step to get you towards your goals, that’s has the experience to get you to level up.
Implement these tips
Start to MAKE THIS A PRIORITY IN YOUR LIFE!!!
It’s time to start feeling more confident walking on the beach 😎
And to start to feel like that athlete you once were
MY NEXT GOAL!
IM RUNNING A MARATHON!
FUCK I am so excited about this
What do I tell you guys as my audience almost everyday?
SET A NEW GOAL!!
Great I did a bodybuilding show…
In my head I already knew I had to work towards the next goal when I finished
I’m still working on which marathon I’m gonna sign up for but I’m aiming to run one in October
Now why ammi choosing a to run a marathon?
- I wanna challenge myself in ALL aspects of fitness
- I wanna set an example for my clients and my audience the importance of having a goal
- I genuine enjoy running these long distances, I’M EXCITED!!
Some people are asking me why I’m doing it right after a bodybuilding show?
“Shouldn’t You take it easy”
“Shouldn’t you rest up”
FUCK THAT
You guys, if you wanna be great, if you wanna reach your goals, YOU HAVE TO BE FUCKING RELENTLESS
I WRITE DOWN EVERY SINGLE DAY
“I’m relentless with my goals”
“I’m relentless with my goals”
Cause the MINUTE I get satisfied is the minute I stop growing
It’s growing season Fam
And GROWTH SEASON DOESN’T END…
Especially as ex-athletes, I know you guys tend to talk about the old days
What you used to do, how good you were in that game, that one play you had, that one after party
Here’s a reality check ex-athlete…
YOUR PAST DOES NOT MATTER!!
What are you doing today to get better?
What’s in store for you?
Cause I fucking promise you, YOU HAVE NOT EVEN COME CLOSE TO UNLOCKING YOUR FULL POTENTIAL
Because you are hindering your own growth
It’s time for you to find your outlet to push yourself
To get out of your comfort zone
So how are you gonna get out of your comfort zone in these next 90 days to start growing ?
I KEEP COMPARING MYSELF TO WHEN I STEPPED ON STAGE…
“Your fat”
“You have a gut”
“You should be shredded”
This might sound weird
But ever since I saw what I was capable of looking like on stage…
It’s been tough to look in the mirror lately
Seeing where I got myself
Seeing how far I could push was really eye opening
Almost addicting to want to stay there
But at the end of the day guys, what you didn’t see was
Me starving
Me having trouble sleeping
Me doing 3 hours of cardio a day
Me missing friends grad parties
Me obsessing over food ALL DAY
So when I look back at it, I remind myself my GOALS are different now
I want to be able to enjoy myself, and be present, yes it was insane to get shredded
But I’m reminding myself it’s OKAY, to not be that shredded
Its OKAY that I’m higher in body fat
Its OKAY I don’t have a “crazy six pack”
Because now my goals are focus on my business, get back in endurance training and travel with my family, friends , and just enjoy life a little 🤟
SO FOR ALL MY EX-ATHLETES
I know you look at yourself sometimes and compare yourself to the old you
How you used to look, how confident you used to feel
How good you looked without a shirt
I wanna let you know it’s OKAY to not be there anymore
It’s OKAY you can’t workout 3-4 hours a day anymore
But what’s not okay…is you not doing anything about your current situation
No one said you gotta get back to being that version of you
What I want is a 100% version of you NOW!
I want you to start getting clear on your goals…
TAKE SOME ACTION….
And start working towards the BEST YOU AS OF RIGHT NOW!
Let’s get it ex-athletes, focus on ourselves NOW and push a little more each day
STEP BY STEP TO GET YOURSELF BACK IN SHAPE AFTER FALLING THE WAGON
You were in great shape
Had structure in your day, went to practice, weight trained
Had this amazing environment of like minded people try to accomplish the same goals
Then all of the sudden, sports ended
No more structure, no more coach telling you what to do
No more strong purpose to hold you accountable to stay in shape
No more identity with that sport anymore, you feel lost, and struggling to get back in the gym
This causes ex-athletes to fall off the wagon, fall off their training routines
Have these cycles of motivation that keeps them in and out of the gym
So here’s 5 tips to PERMANENTLY GET BACK after falling off the wagon and feeling more confident with your shirt off
- Eating 3 meals of WHOLE FOODS per day! Not fast food, no junk, fuel your body correctly so it can perform in the gym
- Go to the gym a REALISTIC AMOUNT you can truly stick to consistently. If that’s 2,3,4 pick a number and make sure you can truly stick with it.
- GOAL SET!! You need a specific target and deadline to work towards. Athletes thrive off of having a true goal in sight. Ex. Lose 10lbs, 20lbs, run a 5k, 10k, etc.
- Incorporate an 80/20 approach for nutrition. 80% healthier foods, 20% foods you genuinely enjoy.
- Have accountability to get you there. Hire a coach, or go to the gym with a friend simply to help you get started on your journey, and keep consistent especially in the beginning phases.
Now implement these and GET BACK ON THE WAGON!
Start losing that berry belly you gained after sports stopped
And start going ALL IN on your goals!!
😎😎!!
Tough for me to admit this…
But I’ve gained 12lbs since my show…
That’s the truth
Since I hit the stage and right after my nutrition haven’t been the best
Of course keeping that shape from the stage is extremely unsustainable but I went off the rails while traveling
And I DON’T regret it
I was present in the moment, having great food, trying new things, going to different places
But time to dial back in!
There’s no point in me thinking about what I could’ve done better, what’s done is done.
If there’s one thing I’m good at, it’s a comeback story 😎!
Time to set my sights on another goal here soon ;)
A lot of ex-athletes they tend to let the past get the best of them, and think about past success or what they could’ve done better
THE PAST IS THE PAST
There is nothing we can do to change the past
But what we can do now is SHAPE our future
SHAPE how we wanna look 6 months from now, shape our own vision
So stop thinking about the past and TAKE ACTION FOR FUTURE YOU!
HOW TO LOSE THE BEER BELLY WITHOUT FOOD RESTRICTIONS!
Since sports stopped for you it’s been tough
Looking the mirror and seeing that beer belly that you never really had…
Now that sports stopped your not moving as much
You’re eating the same way as you did when you were in college
The alcohol, the sweets, the fast food, it hasn’t stopped…
Binging at night just because you felt like it.
Now that’s taken it’s toll on you
Your up 10-20lbs, your guy is hanging over your pants
Man boobs coming insight that steer you away from wearing the t shirts you used to wear
You wanna feel proud looking in the mirror again, but don’t wanna submit to these super restrictive diets
I get it…I’ve been there and so have my clients
So here’s 3 Tips to still include the foods you love in your comeback story :
-
Plan ahead of time!! Know what restaurant your going to, what food options they have available to eat.
-
Staying within your calories by TRACKING your foods on myfitnesspal. This will help you be SPECIFIC with what foods, have a certain amount of calories.
-
Fasting for your first meal. This will help you be conservative on calories, and minimize the damage done! I would do 2 meals , and have 1 high in protein, and 1 higher in carbs and fats
Once you implement these tips…
You’ll be down 20lbs
Eating/ drinking your favorite foods at the same time
You’ll feel more confident with your shirt off
And feel like an athlete again
STEP BY STEP HOW TO GET RID OF MAN BOOBS FOR LIFE…
Those things that are bouncing up and down off you every step you take
The ones people can see through your shirt with
The things that make you tuck on your shirt to make it go away
But it doesn’t no matter what you do they won’t go away
They’re just sitting there in plain sight for peoples eyes to see
Maybe you’ve had friends even flick em to make fun of you..
So here’s EXACTLY what you need to do to start losing them:
- You need to build more muscle mass in your chest. That means more chest exercises, more reps, more sets need to get done. MAKE sure that chest it getting stronger over time.
- Lower your body fat. There’s fat sitting around your chest. And we can’t target a specific muscle group to lose fat. So we have to lose weight overall now.
- You lose weight by eating in a caloric deficit. Start tracking your calories and make sure your eating 200-500 calories less than your maintenance calories.
- Be patient. This TAKES A LONG TIME. It’s not enough to be motivated for a week, a month, this will take months to years.
- Lower your expectations. Because some of us just have bad chest genetics in all honesty. So dudes have a perfectly symmetrical chest without any workouts. So don’t be so hard on yourself if it’s Not Exactly how you picture it would be.
Now your man boobs are going away
You feel more comfortable with your shirt on and off!
You started tapping into that athletic beast again
You feel more confident than ever and you feel like yourself again
THE BEST WEEKEND OF MY LIFE….
Signing up for prep
Going through prep
Stepping on stage
Traveling to Houston to compete in my first show
So many challenges, so many knots in my stomach, so many expierences that happened
The moment I stepped on that stage after 16 weeks of straight commitment for this prep….
Was one of the best moments of my life
It was euphoric being able to present something you literally grind for EVERY SINGLE DAY
I ended up getting 3rd place in my division in my first show!
But what really made this day special was the support from you guys
My friends, family, followers, people at the event.
It just felt amazing knowing you have so many people backing you on your quest to fucking greatness
But this prep also unlocked a version of myself that needed to be unlocked
That needed to be shown of what potential is truly capable of
Cause I went from a kid with man boobs to stepping on stage at my first bodybuilding show
I NEED YOU EX-ATHLETE TO REALIZE how much you’re holding yourself back right now.
THE ONLY REASON YOU HAVEN’T LOST THOSE 10-20lbs yet
Is because your in your own way, I need you to stop thinking about it
And get extremely uncomfortable, change your lifestyle and YOU WILL BECOME A VERSION OF YOURSELF you always needed…
Truthfully I’m a different, better, more experienced version of me after this
Also reminder I’m no one fucking special, I just get SHIT DONE.
And so can you…
Now GO GET IT!
HOW IM FEELING 3 DAYS OUT from my show…
You know that feeling before a big game is coming up
The nervous, excited feeling
Like you don’t know what’s gonna truly gonna happen or how it’s gonna go down
But you just know you did everything in your power to prepare
That’s how I feel…
But if I’ve learned one thing in life it’s that I CONTROL what I can control…
Would I love to win? Absolutely
But will I be upset if I don’t ? No.
I’m okay with what the universe wants to happen
Because I KNOW I did everything in my control to bring my absolute MOST shredded version of myself
The reason I don’t care if I win is because I’ve learned so much from this journey..
From hiring a coach, to peak week, so seeing my own transformation, to strict meal prep, to the amount of sacrifices I’ve made.
Here’s the issue though ex-athletes…
You guys have these expectations and once you don’t get that result or the situation isn’t right you stop…
You’ll be doing good with your workouts, then all of the sudden something happenes in the family, work, girlfriend…
And it’ll force you to stop completely and you struggle to get back on track
We NEED TO ACCEPT THAT things might not always be perfect, not always go our way.
Just embrace what the journey can truly do for you, enjoy it, and apply those lessons to all other aspects of LIFE
But DO NOT STOP your grind, do not give up because the result isn’t there yet….
YOU KEEP GRINDING because it’s not about the product
Its about what the PROCESS WILL PRODUCE FOR YOU LATER IN LIFE
HOW TO START FEELING LIKE YOURSELF AGAIN AS AN EX-ATHLETE
All you knew was hard work, team work, grind after school
You had your schedule, your structure, and most of all drive to hit those after school sessions
You grinding so hard, you ate whatever you wanted and it wouldn’t affect you that much
Then sports ended, and things weren’t the same after your show
Your suddenly sitting at a desk for 10 hours a day
For some reason…your staring to pack on weight now
You look in the mirror you start seeing a belly
Your sides start filling up your pants, now you can’t even fit into your own jeans…
Now it’s embarrassing for you to not only take your shirt off but actually look in the mirror everyday
This isn’t you…
You know your capable of doing more for yourself because you’ve done it in the past
Everyday you come home after work and you tell yourself your gonna workout…but your too “exhausted” after work
Somethings not right…
You used to have so much energy for things, you looked great, you felt confident in the mirror
So here’s 5 steps to feel like yourself again ex-athlete
- Take ownership of what’s happened. You need to realize that you did this to yourself ex-athlete. ONLY you can get yourself out of it.
- Don’t expect to be at the same level you were at right away it takes time. Slowly start implementing habits over time
- Instead of 5-6 workouts like in highschool, aim for 2-3 to start. To get back in motion
- PLAN AHEAD. Nobody is gonna baby you to go to practice or sit you on the bench. That will show in the mirror. So look at your schedule ahead of time during the week so MAP out what days you can realistically go.
- No matter how long you’ve been out of athletics, YOU CAN ALWAYS make a comeback for your fitness. It is LITERALLY WAITING FOR YOU EX/athlete. So STOP procrastinating.
Now your down 10-20lbs
You feel incredible , your energy is back like it used to
You have that confidence just coming out of you, and you feel on top of the world 🔥🔥
“I wanna be able to take my shirt off and Feel comfortable in my own skin again”
Since athletics stopped it’s been tough for you
Your looking in the mirror and you know this isn’t you
This thought Carries into your day and almost ruins it completely
Your shirts aren’t fitting anymore
You have to buy new pants since your waist size got bigger
You look back at your old pictures of you playing sports and it gets you emotional
So you get motivated to hit the gym
But that motivation just comes and goes
Once you don’t see results…you stop going
Within you, you know your capable of more, you know you can do better…
There’s this inner voice that keeps saying you can, and it’s the same voice that drove you during sports
So here’s 5 tips to start feeling comfortable in your own skin as an ex-athlete:
- Don’t compare yourself to your past, you NEED to look forward. Doesn’t matter what you’ve done in the past, what is your new standard now ?
- Start getting active again, but the gym 3 x a week and make sure your getting stronger each session when you go in.
- You need to be eating in a caloric deficit to lose weight. So be precise on your weighing and tracking with myfitnesspal.
- Eat .7-1 gram per pound of bodyweight every single day
- Have support, you are a coach and teammates for sports that’s why you stayed motivated. Get a coach or some old teammates who wanna get after it
Once you start utilizing these tips you’re gonna be feeling amazing in your own skin again
Your gonna be shirtless walking around the beach
Most importantly you’ll have your own confidence in yourself knowing you followed through with what you needed to do
THE POWER OF GOING ALL IN….
I was fucking scared….
I was hesitant for so long…
I didn’t believe in myself
I thought I wanted to go to be a physical therapist
I thought I was going to go fly for the navy, after getting eye surgery, after getting my medical done, after the written exams
Then BAM “professionally not recommended”
I panicked…
I didn’t know what I wanted to do with my life…
All I knew was I had a business, that had potential, but the problem was ME
I would say things like…
“What if this doesn’t work”
“What if I’m wasting my time”
“There’s no way I can make a living off this…”
“I should just go back to a gym”
And my parents telling me to get a “real job”, my friends laughing and joking at my Instagram page…
All that doubtful noise was holding me back
Then after coming back from a mentorship event in Canada
I saw what was truly possible with my coaching, the impact I could make on the world
So I cancelled all my job interviews on the way home from that trip and I went to work….
I just needed to see it first hand from my mentors of what was truly possible….
I DIDN’T GIVE MYSELF AN OPTION BUT TO SUCCED
Of course there were times that were hard, and there definitely still is and there always will be…
But I’d rather take hardships doing what I love than building someone else’s vision and dream…
Now I have a roster of over 30 amazing clients who are rock stars and I couldn’t be more grateful for the relationships I’ve been able to build
Not only that…but the fucking transformations…
Guys my CLIENTS fucking win…
Because they feel the sense of community we have and the winning environment WE’VE created
Those transformations wouldn’t have happened and those lives wouldn’t have changed
If that 21 year old Nasser wouldn’t have gone all in
I’m so proud of you dude…and the crazy thing is…we’re literally just starting…
SPENCER LOST 8LBS AND GOT SHREDDED IN 90 DAYS!
Spencer was a former lacrosse athlete
He had finished up sports and he had a tough time trying to get to the next level
He felt like he didn’t have as much purpose with his workouts as he did when he was playing sports
Though he was staying fairly consistent, he just wasn’t sure what the next move was to start seeing his abs and get to that next level lean
So here’s exactly how we got Spencer to the next level:
- We had him start off eating 2400 calories a day, then down to 2200 calories at the end of his cut.
- Customized a workout program for his home gym, and had him training 5 days a week, and running 3-5 times a week on top of that.
- We kept him accountable the entire time throughout the process, giving him support with group zoom calls and holding him to a higher standard.
After the program Spencer…finally started seeing his abs
He dropped in body fat, got stronger in the gym, his endurance went up
And he felt more confident with his shirt off and start feeling like that athlete he was once again
If you want results like Spencer DM me saying "ME"
EXACTLY WHY ex-athletes lose weight and gain it right back…
So your competitive days ended…
But your eating habits continued to stay the same
Fast food, binge drinking on the weekends, but now…none of that extra exercise from sports
Now you look in the mirror and your starting to see a beer belly
So your doing your best to get it off, you lose a couple pounds, your strict with your diet
You’re proud of your work and then…
You slow down and gain it right back…
I understand where your at ex-athlete
I’ve been there and my clients have been there…
This time even more weight was gained
And you keep having these cycles where you’ll be motivated to do it then not motivated
So here’s exactly why you have these cycles and CONQUER THEM
The answer is ex-athlete….you get satisfied…you reach a goal and you get complacent with where your at
THIS IS EXACTLY HOW YOU STAY STUCK in your fitness
If you wanna lose your love handles and your beer belly for good, you have to stay hungry
You have to be thinking about the next goal once you get close to your current goal
You lost 10lbs…great!! I’m proud of you , and celebrate that win!
But…
Now what’s next? Another 10lbs? Maybe a lean bulk?
This is the difference between those who continue to have cycles…
And those who CONSISTENTLY FUCKING WIN
Winning meaning you feel like your old self again
You see your abs for the first time
Your confident with your shirt off and you feel more attractive
“I JUST FEEL LIKE I HAVE MORE IN ME….BUT….”
My job Keeps me too late
My friends invited me to go out
I got home and I was too tired
My bills are too high
Ever since sports stopped you lost that drive
You lost that hunger to improve
You started gaining weight like it was your job
Life got in the way
Stress, family, girlfriends, vacations, the list goes on
Now your staring at that scale heavier than you’ve ever been
Looking in the mirror and you barely recognize yourself
Man boobs starting to sag
And now you can’t even wear T-shirts anymore
How to release your inner athlete again:
- GET STRUCTURE. Your whole life you knew when, where, has direction with practice. Get on a program , and stop trying to wing it yourself. Upper/lower or full body would be a good place to start.
- Have a list of non-negotiables for your day. 1 gallon of water, 3 meals, 1 workout, 5k steps. This will mitigate excuses you make.
- Sign up for a race, a league, 5k, 10k, something that will keep you going and motivated to push through those hard times.
- Get around people who want the next level. If your environment right now isn’t pushing you to grow and get uncomfortable, then your in the wrong room Ex-athlete.
Now your down 10-20lbs
You feel like a fricking beast again
Your looking in the mirror and you feel comfortable in your own skin again
And your feeling even more confident than when you were playing sports back in the day
NEVER HAVE CRAVINGS WHILE LOSING 10-20LBS AS AN EX-ATHLETE
You caved after sports stopped
You got away with all the shitty foods in college
McDonald’s, Burger King, midnight drives to the convenience store…
Drinking beer like it was your job after a game
After sports you kept up with those same habits
Then you tried to lose that beer belly you got from your post sports binging
But then you gained it all back and couldn’t stay motivated like you did when you were an athlete
You kept caving into those cravings
The pizza, burgers, fast food, alcohol
It was so habit for you, that you didn’t realize how hard this was gonna be to fix
But once you got a real job sitting a desk , the gut, man boobs, love handles started coming in
So here’s 5 Tips to ELIMINATE CRAVINGS FOREVER 👇
- A FOOD IS NOT A NEED….it’s a want. Separate these two factors. You don’t NEED pizza, you want it. Realize there is a difference
- Don’t be quick to cut out anything you really love. Allow 80/20, 80% healthy foods, 20% foods you truly enjoy
- EAT MORE WHOLE FOODS. Higher finer and protein intake. You wanna feel full and satisfied during a cut, you need more Whole Foods.
- Give yourself 1-2 meals per week where you can have your favorite food(pizza,burgers,etc). Just eat less during the day leading up to that point.
- LOW CALORIE SUBSTITUTES. You like ice cream get halo top/nicks Swedish ice cream. Burgers ? —> use a lean ground beef and make your own. Want fast food —-> get grilled chicken options. Zero calorie juices/sodas. Instead of snickers get a chocolate/peanut butter quest bar.
Guys…implement these asap
Your cravings are taking control of you , instead of you taking control of your cravings
Once you get clear on this, you will start melting your next 10-20lbs off.
You’ll feel more confident with your shirt off and feel prouder looking in the mirror !
In this episode we Brought on my good friend Alex who has been training for years and is extremely knowledgable in the field. Hope you guys enjoy!
IG: @nassergonzalezfit
If you wanna work with me and my team send me a message saying "shred" and I'll see if your a good fit for the squad!
Getting bullied WAS THE BEST THING THAT EVER HAPPENED TO ME
Middle school was hard for me not gonna lie
I didn’t fit in anywhere really
I tried to make friends with everyone
Tried to get girls
But after rejection after rejection I just went home and played video games and let myself sit in my own sorrow
I got rejected by almost every girl I ever had a crush on, got told by girls I should just not speak
Got laughed just for being present in a room
I was eating to make up for the fact that I just felt like I didn’t belong
Excessive amounts of food, pizza, chicken tenders and Oreo milkshakes we’re my comfort foods to go to
I started getting bad man boobs, you could see through my shirts
A 12 year old gut, that made me so insecure about even taking my shirt off with my family even around
Guys at school we’re making fun of me, for how slow I was
How my man boobs we’re bigger than their girl friends
It fucked me up…I quit the baseball my 8th grade year cause I felt like I just didn’t belong…
It made me never want to have this feeling of being an outlier ever again…
But I had to go through this, this needed to happen to get my ass in gear
I had something to prove, that I didn’t have to sit here and take this
Those few years shocked me so bad, that I NEEDED TO DO SOMETHING
So one day I went on YouTube and did my first ab workout, 100 push ups and went for a run
I felt the most incredible I had ever felt in my life from making that happen, I did it again, then again, then again
For 3 months straight I had something to prove
That 3 months Turned into 8 years…
Now I coach people how to bring the best out of themselves, I have my dream life of teaching people what got me out of my hole.
What showed me that I truly am capable or a thing my mind decides to do.
So ex-athlete, where your is fucking temporary, if you gained weight, don’t feel like yourself
I NEED YOU TO DECIDE THAT YOUR NOT LETTING THIS HAPPEN ANYMORE
I know your fucking capable of more, your coaches know, and most importantly you know
I wanna see you grinding so hard because your scared shitless to stay where you are…
Lets fucking ride ex-athletes
HOW TO LOSE THE GUT AS AN EX-ATHLETE EVEN WHEN LIFE GETS IN THE WAY
That gut that we can’t ignore looking the mirror
It haunts us, to the point where you can’t even recognize who you are
Ever since your final season playing sports, you just can’t get into a routine
It threw you off completely
Responsibilities starting piling on and your fitness took a backseat
Now your paying the price, feeling slow, lethargic, you just don’t wanna do anything anymore
You don’t feel like yourself anymore
You know it’s in you, but some reason that beats just ain’t coming out
You keep making excuses and you know it’s the type of shit your old coach would’ve called you out on
So here’s 5 STEPS to get back to feeling like yourself, even if life comes up
- Have a set goal. Without a goal your just floating without certainty. Without certainty you make excuses… set that target (lose 10-20lbs in 90 days)
- Have a routine amount of days you can REALISTICALLY commit to the gym. 2,3,4,5 days a week whatever works. Walk 5k steps a day to STAY in motion, so you don’t start slipping
- Set specific times your going to the gym on your training days. So you have the least likely chance of coming up and DO NOT MISS, that is your time to execute.
- Eat 3 meals a day. Work off your routine, get CONSISTENT. Make sure these meals have Whole Foods. A protein source, carb source, and some veggies on the side
- Stop falling victim to your circumstances…stop blaming your job, the world. You fucked up, this is your fault. Now it’s your fault to start fixing up your situation.
Now implement these steps IMMEDIATELY to start losing your next 10-20lbs
You absolutely fucking got this
You’ve been committed in the past, there is no reason why you can’t do this
You’ll feel more confident with your shirt off
More comfortable in your own skin
And know that you’ve stopped lying to yourself about starting because you actually fucking did it
HOW SNAPPING MY FIBULA WAS THE BEST THING THAT EVER HAPPENED TO ME…
I was in a stretcher
Confused
Worried
Crying about not even knowing what was going on
Crying because I had to face that that was my last wrestling match Id have in high-school
All my hours in the room, all my training was done
I felt helpless
In the ER as they turn my ankle back in place
2 nights in the hospital in grueling pain
Coming home, having my dad help me bathe, friends carrying my notebooks
Putting on pants and socks was even a challenge for me
Going from playing 2 sports at once, weight training daily, to now needed others for every small task on a daily basis
It was a low point for me
But it needed to happen…
This injury gave me a huge sense of gratitude and hunger
Not only for the people in my life that helped me through it
But even realizing how blessed we all are to even be able to walk, talk, breathe, see,
Be FULLY functioning
That realization made me hungrier than ever
Made me want to go harder than ever when I came back
I couldn’t wait, I was in the gym on crouches, hitting bodyweight upper body workouts in a cast.
I was obsessed once this restrain was off me you were gonna see a crazy transformation
The day I got cleared to squat I ran a squat everyday program
I could barely walk in June to squatting 315lbs in august.
I REFUSE TO LET SET BACKS DEFINE WHO THE FUCK I AM
Ex-athletes maybe your facing some problems, life, injuries, pains, mental health
IT IS SUPPOSE TO HAPPEN TO YOU FOR A REASON
GO THROUGH IT AND LET IT BUILD YOU
Let that set back make the BIGGEST COMEBACK OF YOUR LIFE !
HOW TO DRINK YOUR BEER AND LOSE 10-20LBS
Looking in the mirror hasn’t been easy
Your beer belly is starting form
Your embarrassed taking your shirt off in public
All since sports stopped its been difficult to get into a routine for yourself
So you tried to lose the weight as fast as possible
Keto, low-carb, no sugar, NONE of them seem to stick with you
So here’s exactly how to lose your next 10-20lbs without sacrificing your weekend beers
- You need to start eating in a calorie deficit from your maintenance calories. That means eat 200-500 calories less than what your maintenance calories is.
- YOU NEED TO TRACK YOUR CALORIES. This will not work if you don’t track your calories. SERIOUSLY! Download myfitnesspal and start tracking.
- When it comes time to drink, that morning before you start track HOW many beers your going to have. This will give you an idea how many calories you have left for the day
- This one instance SKIP your first meal. This way you have more calories to consume for later at night, and now will help you stay in your caloric deficit.
- Workout or get extra steps in that day. If you know you might go over your calories, it will help to minimize that by getting some extra steps in
How your down 10-20lbs
Still eating your favorite foods
Drinking your favorite drinks on the beach
Feeling confident with that shirt off 💪
HOW I LOST 25LBS IN THE LAST 13 WEEKS!!
After rugby I’ll be honest…
I was winging my workouts…
Didn’t have a sense of direction or a certain goal to work towards
Training was spontaneous , not as strict
I was bulking and felt like I needed to use this to push myself again
Get out of comfort zone
Going to the gym just wasn’t as motivating as it used to be.
I felt out of alignment, not being fully on my nutrition and not having a real goal to work towards
Almost like I was going through the motions
I hired my coach @donlam
I got my direction, my game plan, my goal to achieve
So here’s exactly what we’ve done to start working towards the show:
- I was bulking at over 3000 calories and We started my prep at 2500 calories, bumped down to 2400 calroies, then the last adjustment was 2280 calories now on a daily basis
- Increased my step count to 11k a day starting off, now we are at 13 steps a day
- I was training 4 days a week, now we are at 6 days a week (2 lower, 3 upper, 1 ab)
- I barely did cardio before now we’re doing 500-550 calories burned 6x a week.
Now I’m down 25lbs
Feeling more confident in my own skin than ever.
This is the leanest I’ve ever been in my life.
And coming from a fitness coach, I thought I knew it all
Now having accountability to keep me on track has helped me immensely get to the next level
Keep in mind IM ON PREP! These are fairly extreme protocols
HOW YOU CAN START TO FEEL LIKE AN ATHLETE AGAIN….
It’s been tough to look in the mirror Lately
You see the reflection but you almost don’t recognize yourself
You don’t recognize who you’ve become
Your seeing love handles that you can easily just squish
A beer gut, that you just cant get rid of
It feels embarrassing to be taking off your shirt at the beach
Your confidence has taken a crazy hit since you put on this weight since sports stopped
My clients and I have felt your pain ex-athlete
So here’s 6 steps to start feeling like an athlete again👇
- Let go of the myths you hear about weight loss. You don’t need to do keto, low-carb or to run every single day.
- Hit the gym 3-5 times a week consistently. Do either full body workouts or Upper/lower. 1-2 rest days minimum
- Walk 5-10k steps more than you are daily. It’s important to get your body moving again. OR get involved in a recreational league to keep burning calories on your off days.
- Find your maintenance calories. You can find this number on google, and that will tell you how many calories you need to eat to stay the exact same weight
- Eat 200-500 calories less than that maintenance calorie number (calorie deficit) and you will start loosing weight.
- Consistency
NOW you have the tools the secrets to get to where you wanna be.
Now you execute like the inner athlete you know you are.
You feel more confident with your shirt off
The love handles are gone
You feel comfortable with your shirt off
And ready to rock and roll 🔥🔥🔥
MY BIGGEST FEAR….
I WILL NEVER GO BACK
My biggest fear in life is regression
I’ve seen what It can do.
I’ve been stuck for a long time in the past
I’ve also seen what progress can do for you
Progress makes you feel on top of the world
Like all your dreams are having in front of you
Like everything you’re working towards is coming true
That goes for your body, your mind, your business
But when you’re stuck you just question everything
“is this gonna work” “AmI gonna lose the weight”
Progression is addicting
I think back to my past where I didn’t feel confident my own skin where I always had to wear bagger T-shirts, where kids would lick my man boobs, I was always just thinking about what everyone is thinking about me.
Where I couldn’t even run a mile
Or I wasn’t the smartest in the class
I never wanna go back to that
I’m in the gym every day grinding to get further and further away from that.
Because The minute I stay stagnant in my eyes that possibility becomes more true
But I won’t except that, I will never let that happen
That’s why you see me on my stories, that’s why you see me posting, that’s why you see me pushing myself for different challenges.
Because I know the past me would’ve only dreamt of doing things like this.
So I made myself that person, and WILL ONLY KEEP GOING FROM HERE
EX-athletes the problem with you guys is that you get satisfied too easily
That’s why you lose weight and gain it back
That’s why you have cycles of motivation
WHEN YOU REACH A GOAL AIM FOR ANOTHER ONE!!!
When sports stop you don’t stop
YOU KEEP PUSHING YOURSELF TO THE LIMIT
Now set that target to lose these next 10-20lbs ex-athlete
And when you get there SET THE NEXT TARGET!!
HOW TO LOSE THE LOVE HANDLES AS AN EX-ATHLETE
It’s almost like a whole part of your life is missing
Feels strange doesn’t it
Not having practice on Monday anymore
Not having post conversations with Coach about how your performance was
No party after the game celebrating that big win
Almost like part of your identity is gone
Being an athlete is all you knew your whole life
So now that sports stopped. It’s been super hard to get to get into the gym.
That beast you once had just isn’t coming out anymore
And because you know that you’re capable of more you constantly feel like you’re at 40% of your potential
3 BIGGEST MISTAKES I SEE EX-ATHLETES MAKING WHEN TRYING TO LOSE THEIR LOVE HANDLES
- You’re trying to do your old workout regimen. When that was meant to make you a better athlete for your sport. Not to lose your love handles.
- You think you cannot work your bad diet. But the reality is those days are over. You need to track your nutrition and eat in a calorie deficit.
- Thinking you can do it on your own. I get it you wanna be self-sufficient. But you feel like you’re spinning a hamster wheel doing the same-thing over and over. So get a game plan set. And drop the ego, because that will hold you back for years in your fitness.
Now you lost the love handles
Feel like yourself again
And have your confidence back, so when you’re shirtless you’re not self-conscious anymore.
You feel on top of the world
ETHAN LOST 19LBS IN 12 WEEKS WORKING WITH ME
He Went from being 207lbs to 188lbs
Ethan was a former baseball player in highschool
Ethan had gained weight after sports stopped, and once Covid has had
He didn’t have his team anymore, no more practices to hold him accountable
He felt lost in the gym, and Before he knew it he had gained some unwanted weight with Covid in the mix
He didn’t feel as confident looking at himself in the mirror anymore
Ethan felt sluggish, and just not like himself anymore
Ethan found himself snacking a lot on higher calorie foods and just couldn’t get back into that routine.
3 things Ethan struggled with:
- Snacking at night
- Keeping a consistent workout routine , and having that discipline to get up and after it each and everyday
- Didn’t know exactly what exercises he should be doing with the workouts from home🙆♂️m
- Finding a sustainable way to actually keep this weight off
3 things that began to help us see improvements:
- We started eating around 2200 calories of WHOLE foods in order to sustain the weight loss and TRACKED HIS CALORIES✅
- We got a structured workout plan going for him working out from home 4-5 days a week, along with additional cardio ✅
- Accountability to make sure he actually followed through with his goals
Ethan after the program lost almost 20lbs, got RIPPED! And got stronger every single week!
He felt more confident shirtless
He felt better in his own skin
And finally felt like the athlete he once was again
MY BIGGEST INSECUIRTY GROWING UP
I WORE BAGGIER SHIRTS BECAUSE OF MY MAN BOOBS
I Remember clothes shopping
Purposely seeking bigger T-shirts
Because I don’t want tight T-shirts to press on my man boobs
Because the kids at school would always point them out
Would flick them like it’s a joke
In the meantime I was so embarrassed my face turn red every single time
And the more people pointed it out The more I thought about it
The more I thought about it the more I tried to cover it up
Even walking from classroom classroom is uncomfortable
Because I felt them bouncing up and down
When I got home I was scared to look in the mirror
So I avoided it
Just like I avoided exercising
Almost refusing to believe it was even there
In reality it was breaking me every time
When they I came back home after being teased him and being one of the slowest kids to run a mile.
I took a little bit of a longer look in the mirror and realize that something didn’t need to change
I was tired of seeing these kids that were in shape and getting the girls I wanted some of that attention.
I didn’t wanna feel like less anymore
So I looked up some YouTube videos on how to get abs
Started running every single day
I started seeing more definition, my Endurance started going up, I started feeling more confident in my own skin
Like love first sight I became addicted, addicted to seeing progress addicted to the outcome that it brought every time.
Mentally and physically
Now that fat kid is coaching people on a daily basis and showing them how they can start feeling confident in their own skin
That fat kid is posting on social media every single day multiple times a day shirtless.
Now ex-athlete, you might hate what you see in the mirror right now
But that doesn’t mean you have to stay there
You have proven yourself to have amazing abilities physically
Now you need to transfer the energy over for your own fitness goals
So you can start feeling like that athlete once again
Because you know you have it in you And I do too 💪
HOW TO NOT FEEL EMBARRASSED TAKING YOUR SHIRT OFF AT THE BEACH
You see your reflection in the mirror
It bothers you every time
You see the sides coming out of pants
The beer belly hanging over your belt
A huge sense of disappointment
Ever since Sports stopped it’s been tough to get back
You don’t have that urgency anymore
That supportive environment you had with your team
And you keep telling yourself you’re going to make a change
But six months later still nothing has changed for you
Now you’re worried beach season’s coming up and you’re embarrassed to take off your shirt
So here’s 5 steps to start gaining confidence in yourself without a shirt
- Start tracking your nutrition. Stop trying to wing it. Stop trying to guess. Start actually tracking on an app called my fitness pal.
- Eat in a calorie deficit. So start eating 200 to 500 cal less than your maintenance calories.
- Go to the gym three to 4 Times a week. Make sure you’re getting stronger every single week on your squat, bench and Deadlifts. Do about 5-7 movements that workout your full body every workout
- Walk 5 to 10 K steps per day. To burn extra calories to speed up the weight loss.
- Get a support system. Get some friends go to the gym with you. Or hire a coach that has gone through the trial and error already. THIS WILL HELP YOU STAY CONSISTENT.
Now you feel more confident shirtless
Your down 10-20lbs pounds
You can look in the mirror and feel proud of what you see
KnowIng you made that change
DM Me the word "Ex-athlete" on my IG: https://www.instagram.com/nassergonzalezfit/
and I'll see if you're a good fit for the team!
I lost myself
I was putting on a mask
I wanted to impress other people
I was shaped by my environment
And hey I had a great time in college
I loved the friends I made, loved the relationships I built, the lessons I learned
But you can EASILY lose yourself in that life
I was so unclear on what I wanted because I was constantly distracted planning my next weekend out
So much so I almost failed out sophomore year cause I was so unfocused
I finally learned that TIME AND ENERGY are our most value resource
And I was putting too much time and energy into things that weren’t bringing me closer to where I wanted to be
I was doing things for the fun in the moment
Because my long term goals weren’t clear
I thought I wanted to be a dietician, a Physical therapist, idk what the fuck I wanted
Once Covid happened and I was forced to be home my senior year or college
And I GOT CLEAR on where I wanted to go, it made its a whole lot easier to decide on my daily decisions
If certain activities don’t fit working towards that goal it doesn’t serve me!
That doesn’t mean you can’t celebrate every now and then but it can’t be ALL THE TIME!
Balance.
Because I got clear I was able to do a half Ironman, and GO ALL IN WITH MY COACHING!
Now I’ve reached my best shape I’ve ever been in and I’m helping people daily so the samething!
Ex-athlete you need clarity on your goals gnash why you haven’t been successful in your weight loss yet
Your too clouded
Your too in and out
YOU NEED TO DECIDE THAT THIS IS WHAT YOUR GOING TO DO!!
THAT THIS IS WHAT YOU WANT
And start slowly cutting out what doesn’t serve working towards that goal
Start taking action and MAKE IT HAPPEN!!
I JUST WANTED TO BE PART OF SOMETHING…
All my life I wanted to feel wanted
I wanted to feel important
I want to feel like I was needed in one way shape or form
I played sports, I tried to get good at them, but I was never amazing
I was jealous of these guys who were great at football, and baseball
Because they had such great skill, would get the girls, I would hear them on the announcements And I’d get jealous
I’d get jealous and how people looked at them
I would beat myself up sometimes that I wasn’t that good, or that I should’ve done this or that
Or I should’ve played football instead
But instead I decided that I was gonna focus on what I truly loved, not what other people would glorify
So once college ended, no more fraternity, no more rugby
I decided fitness was my true passion
This was my love since I was 13 years old, and I was chasing glory from outside things but not focusing on me
Once I start focusing on fitness more than anything, and posting on social media
People start to ask me for workouts/nutrition advice
Soon enough I became an online coach To help others do what I did
Now I’ve helped over 200 people transform and reach their goals
All because I stopped focusing on what other people we’re glorifying
You’ll never truly be happy chasing a trophy others deem worthy
You’ll be happier chasing a dream that YOU truly want to create
Now ex-athlete, I need YOU to start focusing on what YOU need to do
I don’t care if your friends wanna go out
If your family wants to go out
If YOU wanna lose 10-20lbs you need to start focusing on yourself to get there
If I can do it so can you
THE REAL REASON EX-ATHLETES STRUGGLE TO LOSE WEIGHT
It’s been tough to look the mirror the last few months
The scale continues to rise
You can get handful of your Love handles now
You know what your doing to yourself
But you feel like you almost can’t stop it
Your trying to hit the gym consistent but things keep coming up
Ever since sports stopped
You feel lost and have this mental fog
Motivation is way lower than when you were playing sports
So here’s the real reason why your having a tough time staying on track with your fitness
I’m gonna be brutally honest here….
You’ve had your hand held your whole life for your fitness
You always had a coach yelling at you
Always had parents nagging you to get to practice
Once sports stopped this exposed this part of you that you were never truly accountable for YOUR OWN fitness
You never really built your own independence with it
So you need to start taking RESPONSIBILITY for your fitness
This is not your jobs fault, your time, your girlfriend, your friends, THIS IS ON YOU!
So start taking your fitness into your own hands ex-athlete
I know you fucking got this homie 💪
Get yourself to the gym
Set your own alarm to wake up early
Start making your own food at home
Start making your schedule ahead of time to prioritize the gym
This transformation is self made
Once you realize this that image inn the mirror is going to be something your truly proud of
I WORKED AT A STOP AND SHOP DELI….
The job consisted of me cutting deli meat on a slicer
I was so broke that summer, since I had always blown my money at school and always had to remake that money back
Dreading even thinking about going into work
Looking forward to my 15 minute break…
I hated every second of it….
I hated it so much it made me start to think…
What did I really want to do with my life?
What really makes me truly happy in this life?
I always loved working out, I always loved training
I had been making free programs for people for almost 2 years…
That summer I decided I wanted to become a personal trainer
I was tired of doing jobs just for a pay check, I wanted something that would truly fulfill me and make me happy
The following summer I worked at a blink fitness, and I loved it!!
I was working there all summer or 2019 and was a top trainer my 3rd month working there.
I went back to school and then BAM Covid hit…
They weren’t looking for trainers there since no one was going to the gyms anymore…
Panicking, I decided I wanted to start doing this online coaching thing.
Once I saw the power of it I WENT ALL IN!!
Once I graduated college,I didn’t know the next step …
But I realized that if all my effort were to go to online coaching I could really do this…
I BURNED THE BOATS…
Cancelled job interviews, cut some people out of my life and just fucking decided this is what I’m passionate about what I wanna do.
Sometimes life tosses you in unfavorable jobs,circumstances
maybe you just don’t like how you look in the mirror
Life is putting you through that to prepare you for your true form to shine
So if you want to lose your next 20lbs..
You need to decide to CHANGE WHAT YOU SEE IN THE MIRROR!!
Change your environment
Start THINKING LIKE THAT PERSON WHO IS THERE!!
HOW TO GET RID OF YOUR SPARE TIRE….
You feel embarrassed to take your shirt off
You feel scared of what other people might think of you
Looking in the mirror isn’t comfortable at all
In fact, you try your best to avoid looking the mirror because it just brings your mood down
What’s makes it worse is that you know you can do better…
There’s this voice in your head you hear every day telling you, what to do…
But once sports stopped you felt lost, you felt stressed on what to do in the gym
So you decided to take a small “break” that break turned into 2 years away from the gym
That break turned into 20lbs gained since sports stopped
Once the coach’s weren’t there , fans and teammates were gone you didn’t have that motivation anymore
So here’s 5 steps to start getting that motivation back:
- Set a goal for yourself 90 days from now, this adds urgency for your goals to start getting there
- Gym 3 times a week. People tend to overcommit to the gym. Be realistic, this isn’t sports practice. This is what works best for you.
- Schedule out the days of the week you plan on working out ahead of time. So you can’t make excuses for the week!
- Meal Prep your food. No more excuses like “you don’t have time to cook”. Take 2 hours out of your week meal prep on Sunday and Wednesday and you’ll be just fine.
- Get some accountability partners. Get some old teammates or hire a coach to keep you motivated throughout the process. It’s a rewarding but also…lonely journey guys…so find some like minded individuals!
Now you have your abs back
You feel like that athlete you once were
Your no longer afraid to take your shirt off
Your more confident than ever now that you’ve taken your life back Ex-athletes!
OSCAR HAS LOST 20LBS IN THE LAST 16 WEEKS WHILE EATING MORE FOOD!
Oscar came to me struggling getting into a routine after playing rugby in college
He had gained about 20-25lbs when sports stopped
He was self conscious when he had to take his shirt off…
Oscar also had a devastating knee injury towards the end of his last season
Ever since then it’s been tough for Oscar to get back on his routine…
He felt sluggish all the time, and felt as though he just couldn’t find a routine he could stick to
He wanted that structure back, he wanted his life back…
He wanted to start feeling like an athlete again
So here’s the main things we did that caused his transformation
- We took him from eating 1600 calories a day to 2300 calories a day of food. A lot of ex-athletes actually aren’t eating enough food. So we built Oscar’s metabolism back up to where it should be !
- We had him training 2-3 times a week at home. He’s super busy, so we needed quick efficient workouts for him. We also had him walking about 10-15k steps per day.
- Accountability to make sure, he was staying on track NO matter what came up. No path is perfect but it’s about over coming the small set backs that we’ll face in life and continuously overcoming them step by step.
Now Oscar is DOWN 30lbs
He just finished his Masters in Education
He has more energy at his teaching job, he has his students complimenting him on a regular basis saying that he looks like he lost weight.
He’s also got his drive back to want to do more, he has more energy to focus on his job and school
Now he’s crushing it daily , and feels more confident than ever!!
I FAILED AGAIN....
Follow me on IG @nassergonzalezfit
Send me a DM saying "ex-athlete" and I will see if your a good fit for the team!
WHY YOU STRUGGLED WHEN SPORTS STOPED….
Those after school practices
The Locker room talk
The excited nervous feeling on Saturdays for game days
In what seemed like an instant just ended like that
4 years just completely flew by
Before you know it…your turning in your jersey,
Cleats are in the closet where the “old” stuff goes
A sense of purpose is now lost on the inside
Like something is constantly missing in your life
Like a gap your trying to fill but you can’t
You try to stay consistent in the gym…but it’s just not the same
The motivation isn’t the same…
You feel as though there’s no purpose to it
This results in you gaining 10-20lbs and feeling empty
You start making excuses that you didn’t make when you were an athlete
This doesn’t even feel like you anymore
So here’s 4 ways to make fitness feel like sports…
- Sign up for a fitness challenge. 75 hard, 5k/a,10ks, Bodybuilding show. You love to have that sense of competition, so this would be a great way to kickstart it.
- Look at your workouts as “practice” for your that big coming up or initial goal we have.
- Track your progress just like coach’s track team stats, see what’s working, see what’s not working. Track your lifts, progress pictures and weight weekly.
- Get accountability partners or a coach. To help you stay on track with your goals, and create that team atmosphere. This is HUGE to stay on track, environment is fucking everything!
ITS HARD FOR ME TO SHARE THIS…
I was never comfortable in my own skin
It was tough for me to look in the mirror
I never wanted to take my shirt off in public
My mom and aunts would always grab my cheeks cause I was “cute”
Kids would make fun of my man boons and flick them
It was fucking embarrassing
I was last on push ups always…
I was like on the mile times…
It always felt like people had their eyes on me
My stomach
My man boobs
I remember one day
Counting the rolls on my stomach
Feeling disgusted with how I looked and what I was doing
I couldn’t live like this for my whole life
I always justified I was in shape because I played baseball
But once I had this moment I know it was gonna take more than a bat and a glove to paint my future
So I started looking up ab workouts on YouTube
I started running daily
I became obsessed
I couldn’t stop
I improved my mile time, My arms, chest, and back started seeing definition and I became hooked…
Now I have helped 100s of people reach their fitness goals and change their lives
Sometimes those thoughts in our head are trying to tell us something
Because our thoughts know if we’re lying, know if we’re actually putting in effort or not…
Ex-athlete you keep putting this off…
You keep thinking your going to start eventually
You have this massive potential that is begging to come out
That is already in you but your cutting it off
There’s no difference between who you were as an athlete and who you are now
Except for your decision to act NOW
Not later
Time to start getting your priorities right !
Stop doing the same shit everyday
Stop with the weekends at the bar
Stop with the fast food
Tap into your BEAST AGAIN!!
NOW LETS GET IT !!
4 STEPS TO LOSE WEIGHT WITHOUT ANY RESTRICTIONS!
IG: https://www.instagram.com/nassergonzalezfit/
Wanna lose your next 10-20lbs?
Apply to work with us:
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I ALMOST QUIT….
It was sophomore year of high school
I decided wrestling wasn’t for me
After having elbow surgery it was too scared to go back
I didn’t wanna go through that again
I didn’t wanna cut weight
I didn’t wanna get my ass kicked by seniors
The thought of going back haunted me
The practices were too gruesome
And I wanted to focus on Baseball and school…
At least that’s what I was saying
But….
That entire year I didn’t wrestle
All I thought about was wrestling
My mind kept going through scenarios where I did wrestle that year
I saw the guys after practice working their ass off
Thinking the entire time “I should be there”
“Why am I not there”
I kept trying to justify why I wasn’t doing it
In my head I knew the real answer
So the next year I HAD to go back
I was stronger faster and way better compared to freshman year
I was able to rank top 4 my senior year in my division
I was never the best wrestler
Wrestling taught me that you truly have a lot more than you than you think
Show me that no matter who you are where you’re at you can make anything happen if you choose to
Me making that decision let me to join Rugby run a half Iron Man start my own business and now prep for a bodybuilding show
But there is nothing fucking special about me
Maybe right now there’s something in your head telling you you can do better
That you don’t have to look this way
That you don’t have to feel uncomfortable about your own skin
You don’t have to keep functioning at 40% of your potential
That voice won’t stop bothering you…
So you need to listen to that voice….
That voice is what’s gonna lead you to lose these next 10-20 pounds
That’s if you let it
So stop holding yourself back and step into your true power
How to start feeling proud of the reflection in the mirror
You hate what you see
It’s uncomfortable for you
It’s uncomfortable to walk in public
It’s uncomfortable to look yourself in the mirror
Ever since Sports stop you fell into a funk
You feel like no matter what you try at the gym doesn’t work
You feel ddiscouraged, like you don’t even know if it’s worth it
You try to diet
You try to work out six times a week
But you keep falling off
So you just can’t get results….
And that reflection in the mirror continues to stay the same
So here are my top 3 reasons why nothing is working for you
- You’re not actually tracking your nutrition. You’re guessing estimating eyeballing but you haven’t actually tracked your nutrition yet.
- You’re not tracking your workouts. You won’t look different if you’re lifting the same things every time. Monitor your progress on a notepad or your phone and make sure you’re getting stronger.
- Make sure you’re actually consistent. You can’t try something for a month and say it doesn’t work. And then revert back to your old habits.
Once you identify what’s actually wrong with your routine
You’ll start feeling more feeling confident
You look in the mirror and actually feel proud of yourself
You’ll finally feel like you’re using your full potential.
HOW TO STOP SNACKING AT NIGHT
Let me guess
You wake up skip breakfast
You have the most convenient food for lunch
You’re hungry all day just thinking about the snacks are going to splurge on when you get home
Skip the gym because you’re too “tired”
You Get home you have dinner
But it doesn’t stop there…
Ice cream cookies candy and you just can’t stop
You almost feel like you have no control
Since you don’t have control your question whether you have control other things in your life
You might’ve been able to get away with this as an athlete…
But now your starting to realize your pants fit tighter
Love handles are starting to form
You feel so slow all the time
And I get it…
I used to have a have a snack and really bad as well
So here’s three tips to how I conquered that:
- Have flexibility in your diet. 80% healthy foods in 20% Foods you actually enjoy. If you allow flexibility, you won’t feel the need to Splurge
- Stop thinking carbs are the enemy. They give us clean energy and elevate our performance in the gym.
- Stop expecting to be perfect every day. Nobody’s perfect if you have one bad day it’s not a big deal. Just make sure when you get back to it.
Now you’re not binge eating anymore
You Actually lost 10-20 pounds
you actually can have snacks throughout your day and not feel guilty.
And you start feeling make yourself again!!
Comment below your favorite tip👇
You don’t feel like yourself
Barely recognize yourself when you look in the mirror…
You’re even afraid to take your shirt off
You started buying bigger T-shirts bigger pants
Because the ones you have now are just too tight for your comfort
Some shirts from high school in college is don’t even fit
Worst part is it hasn’t always been this way
And you know you’re physically capable of exercise
But once sports stopped you completely fell off the wagon..
This just keeps getting worse the further away from your athletic career you get
You’re so lost I don’t even what to do to start
Brother I’ve been there….
I’ve had clients feel this pain before…
Where you feel like theres no way out
So here’s 5 Steps to get you back on track
- Take a progress picture and take your weight. We need to be realistic with where we’re at right now.
- Have a specific goal you wanna reach and a deadline . For example lose 15 pounds in 90 days
- Start allotting realistic timeslots for the gym 2 to 3 times per week and work out your full body each of those days
- Walk or run 5 to 10 K steps per day or your choice of cardio for 30 minutes per day.
- Monitor progress weekly and at the end of the 90 days see where you’re at.
At the end of the 90 days you feel more confident in your own skin….
You want to take a shirt off of the beach this summer
You look in the mirror and you feel like a fucking athlete again
I FLEW A PLANE BY MYSELF!
I finally did it
Ask her you’re in a half a flight training
After constant failures in the cockpit and out
After months of on and off flying
After four instructors
Weather delays
Constantly questioning whether I could actually do this
I woke up on Sunday morning
Clear skies
Winds clam
And I knew that that day was my day
I actually woke up late that day
But it’s 7 AM on Sunday, April 24
I finally got the opportunity to do my first ever solo in a plane
It was euphoric, it was freeing, it was one of the biggest sense of accomplishment I’ve ever had in my life
Because I really could’ve quit
But I decided I wasn’t going to be the person who gives up on their dreams
and neither should you
Is there an ex athlete maybe you forgot what it’s even like to be in athlete
You forgot even who you were
Now you think that getting in shape it’s just an impossible thing and it’s associated with your former self
When in reality you can decide right now that you’re going to be the person…
Thats going to lose these next 10-20 pounds
It’s going to be that former athlete
That person is not gonna let life take over and determine whether you can reach your goals or not
You’re also not gonna be the person‘s gonna quit anymore
I want you to make a promise yourself right now
That you are the best version of yourself right now…. Not when you when you were playing sports
Because I know you have for a potential in you and you’re just not using it
So start using it again and TAP INTO THAT BEAST!! Lets go!
Easy way to have a beer and still lose weight
You’re afraid to take your shirt off
You hate the way you look
You look in the mirror and you grab the rolls in your stomach
It bothers you because you know you’ve done better
You know you’re capable of more
But once sports stopped it was hard to get back on the wagon
And you feel like in order to lose your next 10-20lbs
You have to go on a crazy strict diet
What if I told you to actually still drink your beers and lose weight
Here’s exactly how
- You need to track your calories using an app called my fitness pal
- You need to track the beer that you’re gonna drink ahead of time
- Drink lighter beers like ultra, bud light
- Leave about 300 and 500 cal at the end of the day so you have room to play with.
- Hit your protein goal before you go out and stay within your calories for the day.
Now you feel more confident on skin
You actually wanna take your shirt off
You’re down 10-20lbs
All while still drinking your beer
FITNESS TOOK A BACK BURNER!
It’s been a long day at the office
Come home tired
No energy
You snag your beer and sit on the couch
“i’ll hit the gym tomorrow”
But We’ve been saying this for the past two years
Ever since Covid happened
You fell into a funk
That you can’t seem to get out of
You feel like you’re going through the cycle
You’ll be good for 2 to 3 weeks in the gym
But then all of a sudden “things” are coming up
I understand where you’re coming from
My clients are felt the exact same way in the past
Like they just couldn’t find that time to get to the gym
But I wanna be direct with you
It’s your lack of prioritizing the time
And that’s OK you just haven’t made it a priority long time
So here’s one Key tip you can use to prioritize that time
Pick one time you can Realistically stick to 2-3 times per week
Put it in your schedule on google calendar or any calendar
And no matter what happens you have to go at that time to three times a week no matter
Because you’re a man that doesn’t break his promises
But you have been for the past two years
And you wanna break that cycle
Once you do this you’re gonna start seeing your body change
You’re gonna start feeling more comfortable in T-shirts
You’re actually gonna want to take your shirt off
You’ll start feeling like the athlete you once were
HOW MY CLIENT GAINED 17LBS OF LEAN MASS in 12 WEEKS!
Follow me on IG @nassergonzalezfit
Facebook: Nasser Gonzalez
“YOUR UGLY FAT AND STUPID”
Remember like it was yesterday
Wearing baggy T-shirts
Have my own friends scoop on man boobs
Not feeling comfortable on my own skin
Feel like I was being watched And judged every step I took
Constantly have my mind tell me I’m ugly, and fat and stupid
I was living in my head
When I talk to someone I was thinking about how other people looking at me
I was alive but I wasn’t even living
One day I went up to one of my classmates
I said “what are you do for work out man”
He said just “go on YouTube”
That day after school
I looked up every YouTube video I could on how to get a six pack
I became obsessed with exercise
Because I was so scared to stay in the same spot I was in
I worked out every day for three months straight
Because I wasn’t going back
Once I proved to myself what I could do I couldn’t stop
I felt too good, too confident, too powerful
Fast forward nine years
It’s now my mission and purpose to help people reach their full potential through fitness
Ex-athlete I know what you’re going through
You don’t feel confident in your own skin
You’re scared to take your shirt off
But If this fat 12-year-old kid with with man boobs can run a half Iron Man, can prepare for a bodybuilding show, and has helped over 100 people reach their fitness goals
There’s no reason why you can’t start losing his next 10-20lbs
You already have the work ethic ex-athlete
But work ethic without a goal is nothing
So start working toward something because I know you got it in you
You’re afraid to take your shirt off
It’s not the same anymore
You don’t feel comfortable in your own skin
Since Sports stopped you just don’ feel like yourself
You have had a coach her entire life to Guide you
To push you to be the best version yourself
But you feel like you have no direction now
You feel like you’re not being as efficient as you should be in the gym
And it demotivates you even more
Exactly I’ve been there
So have my clients
After appeared being lost I realized I needed to start having that structure again
And that’s what got me out of that hole
So here’s my 4 step process to help you feel confident in your own skin again
- like a team has a goal by the end of the season or wants a certain record you need to have a certain goal
- break that goal down into small many goals and celebrate the small wins in between example losing at 1 pound in a week
- Eat any calorie deficit to lose weight. Track your calories on a daily basis
- make sure you’re getting stronger in the gym it’s gonna ensure that you’re going to start gaining muscle mass and start looking a lot better.
Now follows through that process
Now you feel confident in your own skin again
You actually feel like yourself again
And you’re not afraid to take your shirt off anymore
How making the playoffs is like losing 20lbs
A sports season is roughly 3-5 months long
So you’ll stay consistent for a few weeks to months and then fall off
Lose 20lbs…gain it right back..lose 10lbs Gain it right back
This gets frustrating for you and discourages you
This leads you to not even wanting to be in the gym, because you think its not worth it…
Now you’re up 20lbs and can’t even recognize that person in the mirror anymore..
Love handles
A beer belly
But here’s your issue ex-athlete
You have that time frame embedded in your mind that there is always “a break” after you accomplish something..
I learned this the hard way..staying stagnant for years in my training..
But I decided to start setting new goals consistently and Embrace the process not rush it
Just like It takes time for you to develop skills to be a great athlete…
You surrender to the process…
Even if it sucked you still got it done
So heres my #1 Tip for you to stay consistent
Always set a new goal..
You keep getting satisfied with your results and don’t keep that same hunger
So set a new Target every time…
Lose 20lbs? What’s next?
In sports you won your regular season… then playoffs…then championship..off season
Ex-athlete you need to find your playoffs..your next target…
Then you will not only lose the 20lbs but keep it off
Gain your confidence back to take your shirt off
Feel comfortable in your own skin again
How I filled the Void of sports not being in my life….
That last game of the rugby season hit 2019
Little did I know that would be my last rugby match for URI
Off season comes, im improving looking forward to the season…
Then..covid
Covid sent me home for my entire senior season…
All of the sudden
Im making content now…instead of at practice with my brothers
Im not gonna lie to you…
I fucking miss it
The laughs
the early training sessions
the post game celebrations
The bus rides
Being an athlete on a team isn’t just the game…its an experience
And that just suddenly vanished for me
It had me with these feelings of emptiness, loneliness and un-fulfillment for awhile
But what I realized was that hard work and dedication doesn’t have to just be limited to a sports team…
So I started my online training business
I took the same work ethic from practices to my writing programs
Those days I didn’t want to go to practice but still went to my gym sessions
The same people skills to my clients
Now I’m competing in my first bodybuilding show, have done a half ironman and im not fucking stopping
I’m happier doing what I love and get to impact people on a daily basis
Ex-athlete you might be going through this or have gone through this
Having a Void in your life from sports
I get it!
You still have that work ethic my brotha
So start using that work ethic for losing these next 10-20lbs
The difference is you showed up for your team but not for yourself!
Time to start making YOUR confidence and YOUR health a priority
Why EX-athletes don’t feel like themselves after sports..
Looking in the mirror you don’t see you anymore
Shirts don’t fit right
You feel peoples eyes on you when your out
Its uncomfortable to be in your own skin now
What bothers you is that you used to be active
You know you can do more
You were this athlete that used to be committed
That could show up to practice, weekend games
But now that job took over when sports finished
You started making small excuses to skip on workouts and now your stuck
You gained 10-20lbs
You feel tired all the time now
You go home and grab your beer and sit on the couch cause you “don’t have the energy”
This isn’t you...
I’ve been there where I felt like I had no energy to go
Where I felt like I had more in me but I wasn’t performing at my 100%
So here are 5 Secrets to start feeling like yourself again:
- Having a gym routine, you need structure in your life as an athlete, no more random workouts. Go to the gym 3 times a week. Monday, Wednesday, Friday. Make these Full Body sessions
- Go to the gym at the same time everyday. Go either after work or before work consistently on those days off.
- Eat WHOLE food sources. Chicken breast, top round steak, whole eggs, egg whites, rice, potatoes, veggies, etc. This will allow us to have higher energy levels throughout the day. Eat at the sometimes everyday.
- Make a Non negotiable list. Workout needs to be hit, Whole Foods needs to be eaten, etc. You had no choice for practice you HAD to show up, no negotiating something here.
- Get around some positive people who want to make this a reality. Stop hanging around people who are brining you down and are making excuses. You won games, cause everyone else wanted to win. Start getting that CHAMPION MINDSET BACK!
Now your feeling like yourself again
You can look at yourself in the mirror again and feel proud
You’re down 10-20lbs
Now when you go out you don’t have this anxiety of people looking at you
How to eat hamburgers while losing 10-20lbs
Remember those post game wins
Went to get the victory burgers, pizza, burritos
After a win there’s nothing else better
You physically exerted yourself so much, you felt like you actually earned it
Nowadays your just having that fast food regularly
It makes you feel slow, tired all the time
Internally…You just know its just not serving you as it once did.
You had it for victories, now its just cause your feeling lazy and don’t want to cook
You’re scared you’ll have to give it up in order to lose these next 20lbs
That your lifestyle will completely change
Good news You don’t have to give it up my brotha!
Heres 5 steps to eat burgers will still losing these next 20lbs
- Download myfitnesspal (its a free app), and start tracking your calories
- Your going to eat in a calorie deficit which 200-500 calories less than your maintenance calories
- Look up the item you’re going to have BEFORE you get there, this will give you an idea of how many calories you need to save for the day. Lets say the burger is 800 calories
- Next your going to eat 30-50% less carbs throughout the day(eat less throughout the day), so save up about an extra 300-500 calories.
- Replace your regular dinner with this burger
- Only have the burger at the restaurant, no appetizers, diet drinks or just waters and fries only if you saved enough calories to have fries that day.
Now you can now enjoy your burgers and you’re down 20lbs
You feel amazing
You can look in the mirror and feel confident
You’re taking your shirt off at the beacjh this summer and feeling on top of the world!
All while still eating your favorite foods!!
JUSTIN LOST 6LBS AND LOST INCHES ON HIS WASIT
Justin was a former boxer a few years back
But after boxing stopped, he didn’t know what was next…
Justin began to slowly lose those habits he had acquired in the ring
He began to settle for what life had outside of boxing
He slowly began to gain weight over the years
Then 20lbs got packed on
He felt like a different person, feeling tired all the time and it bothered him
He knew he was capable of more and he just couldn’t figure out why he wasn’t functioning at 100% anymore…
We connected and he said he wanted to bring that person back…
That inner athlete in him back once again…
He was tired of waiting for the “perfect time”, he was tired of continuously saying that he was going to do it and not taking action
He wanted CHANGE
So here’s what we did ASAP:
- We started having him train full body sessions 3 times a week, to get him back into routine again
- We got him on a meal plan that had him eating 2400 calories but he was flexible enough for him to eat his favorite foods and still get the occasional dinner out to enjoy himself
- We got him accountability, to KEEP him consistent these last 3 months and make sure that NOT a single set back was going to stop us from making a change.
Now Justin is 5lbs down
He is 2 inches off his waist line
His confidence is up
His energy levels are higher than they were
And he’s smashing PRs in the gym every single week
We are only just starting!!!
You were a great athlete in high school
You were one of the hardest workers in the room
You would walk up and down those hallways with confidence
Your chest up high
Knowing you were an above average individual
8 hours of school…3 hours of practice
Weekend game days
Always talking about your sport with your teammates
That was your identity…
So when sports stopped not only did you stop training ‘
A part of you is missing
Something that literally consumed hours of your day suddenly just vanished…
Thats why you started gaining weight after sports
because you couldn’t find something to identify with…so you just ate and got lazy
You sat at home depressed trying to find something to attach to…
You turned to food, drinking, smoking, partying…
Because exercising was never really a lifestyle, it was part of your “former identity”
That why staying consistent with the gym and Losing this weight has been so hard for you…
Because you think that part of you…that wants more….that can grind, that has these amazing capabilities, just doesn’t exist anymore
You think that Athlete inside is just gone…
You feel like you still NEED to be triggered with a championship…a play off game …..an after party to celebrate
What if I told you its actually STILL IN YOU
THAT BEAST IS STILL IN YOU
AND YOU CAN UNLOCK IT RIGHT NOW
So here’s 5 tips to start unlocking the most POWERFUL version of you again..
- Stop thinking you need to identify with the sport you played anymore. That sport was simply a metaphor for your hard work, you can put that hard work literally anywhere.
- Set a REALISTIC weight loss goal for yourself, with a specific number and a specific date. Ex. You will be 20lbs down in 20 weeks from now.
- Stop being a victim. Stop blaming work, stop blaming your time constraints, stop blaming family parties, stop blaming vacations, that shit is always going to happen. Start taking responsibility. You let the world outside make you soft…stop identifying with that environment. You’re a fucking champion.
- Go to the gym with a game plan. Go find one on google, you feel WAY better with structure, you know you do…Do 3 times a week at the gym to start. Full Body workouts and 10k steps per day.
- Write down this affirmation everyday…”I AM A MAN THAT IS CONSISTENT AND FOLLOWS THROUGH WITH HIS WORD”. This will solidify that you are turning into that consistent athlete again.
You need to stop thinking about who you were and start thinking about who you can BECOME
Your “glory days” are not fucking over my friend
They are just coming!!
I USED TO AVOID LOOKING AT MYSELF
I hated what I saw in the mirror
It disgusted me
I’d avoid any photos being taken
I’d avoid looking at my own fucking mirror in my house
I couldn’t even wear certain T-Shirts
So when I went shopping the shirt had to make me look a certain way
So that they didn’t clearly show my man boobs
So I convinced myself I was a large in size
But I was just trying to cover you the fat I had
I remember girls used to say “you have bigger boobs than me”
That just KILLED my confidence
I felt like I was a loser…
I wasn’t the smartest, the most athletic, I would try to be funny at times
I even called other people out on their weight because I was so insecure about my own….
I refused to take my shirt off at the beach for YEARS
Cause I was embarrassed of what people might think
I was tired of doing the something day in and day out
I was complaining about being fat but I wasn’t doing ANYTHING different…
But one day I went seeking answers…..which was…..Youtube
I looked up a few ab workouts…and began to start doing them every single day
I started running every single day and doing an ab circuit for 3 months straight
I became obsessed
I saw my body changing before my eyes
I felt like a whole different person
That led me to my love for fitness and now I am COMMITTED to helping others do the same.
Now I want you to realize ex-athlete
Your current situation isn’t your final destination
Sometimes we lose our way, and we complain and talk about making a change
But we never take that true step to start doing something different
I know you hate your current situation
I know you hate that reflection In the mirror
It makes you angry
So why not start taking that ONE step to hit the gym
To go on a walk
Little actions compiled lead to a MASSIVE transformation
I believe in you ex-athlete, lets grow together!
“I WANT FEEL LIKE MY OLD SELF AGAIN”
That feeling after practice
That sense of accomplishment
Because you knew you pushed through it
That soreness that you for some reason just fucking loved
Even though you didn’t want to go to practice half the time
You showed up , got it done
You looked in the mirror and were confident enough to send shirtless pics
But when sports stopped…
This slowly started to dissipate
It started with no more games…
Then no more practices…
No more team lifts…
3-5 years later, we can’t even take off our shirt at the beach
YOU!!
Its so embarrassing that you refuse to…because you don’t want eyes on you
So here are 4 CRUCIAL steps to you being able to take shirtless selfies again
- You NEED to be in a calorie deficit to start losing weight. That means that you need to find your “maintenance calories” (find a calculator on google” and eat 200-500 calories less than that daily.
- Start working out 3 times a week. Make them full body workouts centered around compound movements. Your squats, Bench and deadlifts should be the main focus of these.
- Walk 5-10k steps per day. If you can’t track steps just walk 1-3 miles extra a day. You can Run, stair master, go play recreational sports, but your amount of activity needs to increase as a whole on top of the weight training side of things.
- Track your progress, take 1-2 set of pictures of yourself every week, front facing, side facing and back facing. Along with tracking your weight 3 times a week. And track your lifts guys, if you track your lifts you’ll know how much more weight you need to lift to get to the next level.
Now you’re 20lbs lighter
You can actually look in the mirror and not be embarrassed
Your at the beach and you can’t wait to take off your shirt
You don’t spend a lot of time picking outfits…cause everything looks good on you!
WHY ATHLETES THRIVE WITH A COACH
You were a great athlete
You had some big moments for your school
You were feeling lean and confident looking in the mirror
Then all of the sudden you final season came
You felt lost
You felt like you had no direction
So you took a “break” from working out
That break turned into months of no workouts
That turned into years
Now here we are 3 years later 20lbs over weight
But here you are still claiming you can do this on your own…
Weight loss is different from sports my brother
You were good at sports cause you had proper direction
You had guidance from the errors you made
You had someone telling you exactly what you need to be doing
You had the tough love when needed
So is weight Loss any different?
Your coaches had years of experience in the game….thats why you were good
Your not good at weight loss because you haven’t tackled this goal on before
Your trying to do what kept you in shape in higschool…but you can’t stick to it
BECAUSE ITS NOT MEANT TO BE A LIFESTYLE!!!
So get someone to teach you how to make it that
Don’t do the same shit that hasn’t worked in the past…
Start making fitness a lifestyle not a job…
Once you make it part of your life
You going to be able to take your shirt off with confidence again
You’re going to feel like an athlete not only for “one season”
But the rest of your fucking life
THIS MOMENT COMPLETELY CHANGED MY LIFE
Triple over time
The score was tied
Whoever won the next point won the match
The pressure was heavy
So out of breath…I could barely form words
I knew I had a mission to accomplish
In my mind I thought there was no way this kid was winning
Before I knew it…
I was on my back
The ref blows the whistle and hits his hand on the Matt
My opponents hand was raised and I lost…
I got too comfortable, too confident, satisfied, acted like the match was over
NOW I never let my guard down, I never get comfortable
I never allow myself to “settle”
If I reach a goal, im setting another goal
Thats how went from fat kid to athlete to fitness coach
Now I have helped over a 100 people through online coaching reach their full potential
You reading this ex-athlete
You got comfortable after sports
You got satisfied with your fitness
You just decide to “take it easy” when sports ended
Now your biggest opponent is yourself
Now you’re up 20lbs and can’t fucking stand it.
Your not satisfied, there’s another part of you that knows he’s capable of more
That wants to lose these 20lbs
So do me a favor my brother…set the STANDARD
Set a new goal, that makes you uncomfortable, that makes you think its not possible from here
Cause the longer we wait the more your opponent is winning
The more weight your gaining
STOP HIM!!
I KNOW YOU CAN DO IT!!
WHY BEING A GOOD ATHLETE WON’T HELP YOU LOSE 20LBS
You had some talent didn’t you
You loved being on your sport on the field
You actually obsessed on your sport so much so…
To the point where you didn’t even think about life after them
Then all of the sudden you almost didn’t even know what to do with yourself
You didn’t know how to spend your free time
So you just did what everyone else does
You go out, drink on the weekends, eat out a few times a week
You gained 30lbs now 3 years later as a result
You can’t even wear your shorts from high school anymore
You have to be so picky with what you wear that even going out is a chore now
You want to make sure no one can see you have a stomach now
No one can see you have man boobs now
Cause your embarrassed you were once this in shape, confident athlete
And deep down that athlete is still there
So here’s 5 Tips to unlock your inner athlete again:
- Lock in on a goal. You had a goal to work towards your whole life and now you’re blindly, trying to workout. Pick a number, lets lose 10-20lbs in the next 90 days.
- Be patient. We always want the fast result, cause thats what we’ve been conditioned to think through sports at times. THIS TAKES TIME!!! Embrace that it’s going to take time.
- Start hitting the gym 3 times a week to start. Full Body sessions. No reason to go crazy with 6-7 days a week. Thats what you THINK you need to do, but you need to start off with a couple days a week and slowly work up from there.
- Eat the samethings consistently, Athletes thrive off of routine, so stop eating different shit everyday. KEEP consistent with eating Whole Foods, and add some variation here and there, but you need CONSISTENCY.
- Get Guidance and support. You had a coach and support from your team, you had accountablilty. So get someone who can give you a game plan for you to follow. Stop this “I think I can do it on my own” you’re going to waste more time when you could’ve lost this weight already.
Now you feel like yourself again
You can actually seeing lean muscle in the mirror
You can start bringing that good energy you used to bring
And take your shirt off whenever the FUCK you want
Because you know you earned that right
No more stressing about what to wear!
THIS SMACKED ME IN THE FACE
Covid had taken over
My classes were now fully online
So no more Rhode Island for me
So now I was home in Long Island..for the rest of my academics
I was still in a college mindset
So I went out one night and came back home
I was a mess, stumbling in the house, forgetting the house alarm password…
My parents weren’t having it
They said if you want to stay here you can’t be doing this
“This isn’t college anymore”
I was pissed
I hated the situation I was in
All my friends were at school and my major was all online
I screamed into my pillow at 21 years old…
Then it hit me
I need to fucking get it together
From that moment my parent gave me the tough love I needed I started focusing
I started taking my business more serious
I realized in order to make things happen for my future…new habits would need to form
Now I have helped over 100 people in my online coaching business because of that
I ran a half ironman, I ran a half marathon, I stayed focused!!
Sometimes we need to hear those things we don’t wanna hear
So I need to tell you ex-athlete
Why are you still waiting for the right moment?
Why are you constantly inconsistent with the gym?
You lost that edge you had in high school as an athlete
You got lazy..bro
Yeah you got a job…but school was 8 hours a day you still practiced…right?
Now cause you’re “tired” you don’t goo to the gym?
Dude lets be real…you know if you wanted to you 100% could
Im telling you this cause I know you capable of more
Now fucking show me what you’re actually capable of my guy
HOW TO GET RID OF THE BEER GUT WHILE DRINKING BEER…
You were in great shape during high-school sports
Felt like you could take your shirt off anywhere
Then college came..
Then beer came…
Then 10-20lbs of weight gained later
Here we are 3-5 years after college and you still haven’t been able to lose it
Its actually been getting worse every year
But you’re still going out like you did in college and expect different results
You went from this confident athlete to someone who can’t even face his own reflection
You are scared to look in that mirror everyday
So it’s easier to just keep drinking and avoid it right?
Well what’s easier isn’t the right answer man
You know It too being an athlete in the past
You can’t keep throwing fastballs to the same batter thats hitting fastballs out of the park
DO SOMETHING DIFFERENT
So here’s 5 steps to enjoy beer but still lose 10-20lbs
- Workout 3 days a week, they should be full body sessions.
- Track you’re calories on myfitnesspal. Track your Beer or alcohol for the day ahead of time on the app, so you know how many calories you have left to play with.
- Hit your protein goal before you start drinking so have more protein throughout the day and eat whole nutrient dense foods during the day as well.
- Eat about 30-50% less carbs during the day, or fast for your first meal, depending on how much you plan on drinking.
- Moderation, theres no need to go crazy 3 or more times per week, it’s going to hinder progress massively. Have one night a week where you have a few drinks or just have 1 beer a few times a week. Just absolutely no need to be drinking like your in college still, you got a job and a future to build.
Now your energy levels are back
Your starting to feel like your old self again
Your confidence is coming back
And you still are enjoying a cold one every now and then
HOW I LOST 10 LBS IN 4 WEEKS
Im a person who thrives off structure
To be honest I felt like was going through the motions for a few months
Not having something to strive for is rough at times for motivation..
Much like yourself…I like direction and having a goal to strive for
So I decided to stop thinking about it and signed up for my first bodybuilding show
I hired my first coach and we are making some CRAZY changes already.
I’ll share with you the main things I’ve done to start losing 10lbs in 4 weeks.
- Calorie Deficit. Im eating 500-800 calories less a day than my maintenance calories. Thats 2500 calories im eating a day right now
- I spread my training out to be 5 efficient, quicker sessions as opposed to 4 longer ones. (Lower, Upper, rest, Upper, Lower, Rest, Upper)
- My cardio was increased from 3-5k steps a day to 10k steps a day.
- Im drinking a gallon of water a day
- I have my coach supporting me and reminding me of my goals when I need that extra kick.
Now im 10lbs lighter
Feeling leaner, have my abs popping back in already
Im more dialed in than I ever have been for my business, my content, and in all aspects of life
I feel like an athlete again
I SUCKED AT SPORTS
I played baseball for almost 10 years of my life
I wrestled for 3 years
I played rugby for 3 years
I never was great at any of these sports
I was decent at baseball… I didn’t make my high-school team
I wrestled and was decent but never won a title or a won a tournament
I played rugby but was B-side the majority of the time or a sub
But see the thing is I still got more out of sports than most people did
I never cared about being the best
I just naturally am not athletic
But it taught me what true commitment will do
It taught me that the only true competition on the field or the Matt
Is the one against your former self
Because every season I got better at every sport
I never was the best but I outworked and out performed myself from the past
A lot of you forgot the true meaning behind sports….
Its not about glory, girls, a fucking trophy…
A lot of you guys reading this missed the true meaning of sports
Someone who sets a new fucking standard everyday
But somewhere along the line you fell off
You forgot
You started settling
After sports Brought you to the top, you let your foot off the gas for your own fitness
You gained weight
Now you can’t even recognize who the fuck you are
Its NOT TOO LATE FOR YOU MAN!!!
But I Need you to start getting 1% better from now on, no matter where you’re at
I fucking believe in you homie
HOW TO NOT GET ANXIETY SHOPPING FOR CLOTHS THAT FIT
You need some new shirts for an upcoming vacation
You get anxiety thinking about the amount of shirts your going to have to try on
Your all excited but you forgot you fucking hate cloths shopping
You hate it because you can never find something that fits right
This shirts makes your chest look saggy
This shirt makes your arms look small
This shirts shows your stomach too much
You’re just fed up
It even makes you not want to go on vacation anymore
It makes you resent cloths shopping in general
So you just keep wearing the baggy shirts and pants you’ve been wearing
But what you don’t know is you AREN’T FACING THE PROBLEM BY DOING THIS
You are saying to yourself “its okay…I’ll take care of it later”
Your an athlete
Athletes assess problems and adjust to the situation
But since sports left that instinct is gone now
You know there’s a small part of that still wants to be that person again
So here’s 5 tips to start unlocking that inner athlete
- Stop procrastinating…stop waiting for the right time..stop waiting for your friend or your teammates to workout with you again. Sports are OVER now, start taking action for yourself NOW.
- You thrive off having a goal to chase, a standard to have, so set a small goal, lose 1 lb per week, so you can start losing that belly fat.
- Start by tracking your calories to see what you’re eating on a daily basis. Use a free app called myfitnesspal maintenance calories for 2 weeks (keeps you at the weight you’re at currently) and then drop that number by 500 calories to start losing 1 lb per week.
- DON’T SKIP BREAKFAST!! You need energy throughout your day, and if you keep under eating its going to keep your metabolism LOWER than it should be.
- Eat .7-1 gram of protein per lb of bodyweight. Get your protein from sources like chicken breast, steak, ground beef, turkey, whey protein, etc. This will help retain muscle and keep you fuller throughout the day.
Now you’re down 10-20lbs
You feel the best you’ve felt since you stopped playing sports
You can go buy t-shirts without any anxiety or worry
You fucking can’t wait to go on vacation and take pictures now
WOULD YOUR OLD COACH HAVE ALLOWED THIS??
Skipping Practice
Skipping Games
Skipping Team meetings
Show up to a game every now and then
If you did this your probably not going to be on that team much longer
So can I ask you something….
Why are you skipping workouts?
Why are you skipping meals?
Why are you taking the short-cut and getting fast food every week?
Why are you getting trashed at the bar knowing you’re 20lbs overweight?
Its like going to a game skipping practice all season and getting trashed the night before
What would you coach say to this?
Probably something like this….
Your off the fucking team
So you showed up when you were an athlete for your team but you won’t show up for your own health?
This question runs by your head every couple days but you just keep doing the same things that have gotten you to this point
But why?
You’re standard dropped…you got lazy
Now a day for you is wake-up, work, post work beer/nap, repeat
Weekends are getting wasted celebrating literally anything you can think of to escape your reality
So heres 5 tricks to raise your standard and lose your next 20lbs
- BEGIN to workout consistently again. You go way too hard and fall off, so how about you workout 3 times a week full body sessions.
- These full body sessions should be focused on your squats, your bench and deadlift.
- Progress over time with your compounds, start with 5 sets of 5 reps and get stronger over time with that rep scheme. Start light and slowly start working your way up to go heavier.
- Start eating Whole Foods. The fast food and the sweets, won’t help your performance. Grilled chicken, lean meats, Rice, vegetables, they need to make up at least 80% of your diet
- Start getting around people that want to win. Don’t get sucked into the vortex that your friends are getting sucked into. BE THE OUTLIER, be the person that can say no. Get around people who want to level up just as bad as you want to. Get guidance, you thrive off it.
Picture your future self 90 days from now
He followed these steps
He wants to keep progressing in the gym
He’s down another 10lbs
He feels like an athlete again
He’s not fucking lazy anymore
He took back control of his life
Overwhelm will take you to that next level!
Follow me on IG @nassergonzalezfit
Add me on FB: Nasser Gonzalez
DM me "Ex-Athlete" to see if I can help you
Interview with one of my former client's Ramsey. He is an EMT, Nurse, and has had his own journey with fitness in the last few years especially. He was a former athlete playing football in college!
This was actually done as a training in my private Facebook group community, but there was so much value spit out that I had to get this to my audience. I hope you guys enjoy!
follow me on IG @nassergonzalezfit or Facebook "Nasser Gonzalez"
DM me the word "athlete" if you want to take your life back with me and my team!
YOU HATE BEING ON THE SIDELINES
Ever since sports finished
You feel like you’re no longer part of the action
March Madness, Super bowl, World Series, UFC
You watch these events and this part of you lights up wishing you were still an athlete
Wishing you kept going with that sport
Wishing you still were receving that glory
But because you stopped you fell off…
Once the games stopped you stopped
Now instead of being that ruthless athlete on the field, your 20lbs overweight watching the athletes play on TV.
Remember when you were younger and you had that dog in you that would do anything to get the job done on the field, what happened to that dog?
Cause I got news for you
ITS STILL FUCKING IN YOU!!
Heres 3 Tips to start getting hungry again:
- Acknowledge your current situation isn’t where you want to be. If you’re on a losing team, there’s no fixing the past, there’s looking at film and seeing what you can do better the next game. This isn’t any different.
- You NEED a new why. You’re why wasn’t strong enough before, it was chicks, glory and spirit packs. Pick a real reason you want to lose these next 20lbs. Cause in those hard times you need to tap into that
- STOP PROCRASTINATING AND DO. Stop thinking about the right time, stop waiting for your friend to go with you, stop waiting for the job to slow down. The moment is never fucking right. Those days you didn’t feel like going to practice THIS IS ITT. You still showed up, so start showing the fuck up for yourself my man.
Now in 6 months, your going to have your dog back
That dog is now hungrier than ever for progress
You lost the first 20lbs and now aspires to keep doing more
Now instead of dreading the summer, your excited cause you ACTUALLY make a change this year.
More goals ahead for you king.
NOW GO GET IT!
YOU NEVER ACTUALLY LIKED PLAYING SPORTS YOU JUST LIKED ATTENTION….
You wanted to say you were part of this team
You wanted to brag and rep the gear about it
You wanted the glory that came along with it
You never really cared about the sport
You wanted recognition and attention
Thats exactly why you couldn’t stay consistent with it after you stopped planing
Thats exactly why you completely fell off when you finished
There was no more glory in it
So why even stay in shape?
So you said fuck it and gained a bunch of weight after they were done
Theres no talking to chicks cause your on the football team anymore
Theres no spirit rally where you get to wear your jersey ‘
Your problem is that you never enjoyed process
You enjoyed glory
Thats why you’re struggling getting this weight off.
So here’s 5 easy steps for you to take to lose this extra weight
- Get CLEAR as fuck on your goal right now for the next 90 days. Whether thats lose 10lbs, 20lbs, 30lbs, six-pack, whatever it is. Get solid on it.
- Write down your goal every single day from now on, even on days when you don’t want to, you write it down.
- Have mini goals to start accomplishing every week. Ex. Lose 1-2lbs per week. Celebrate those wins every week so your super clear on where you wanna go.
- Once you get to this goal weight or look, start repeating these steps for your next goal. You especially need to have something to continue to work towards. You thrive off of direction so get this done.
- Surrender to this process, stop rushing to get from one place to another, enjoy the workouts, take honor in every workout and just work towards small wins every time you step in the gym. Theres no big trophy, its those small wins that add up to that end result.
Now your clear on where you need to go
You actually are 30lbs lighter now
You feel amazing
Your not social awkward anymore
You can’t wait to take off your shirt because you are proud of yourself
You have routine and structure in your life again.
3 MYTHS SPORTS TAUGHT YOU ABOUT FITNESS….
Huffing and puffing
Sweating bullets
Sprints up and down the field
Then an hour weight training session
Then actual practice
Then afterwards you went home and ate whatever you wanted…
You thought since you worked so hard that it wouldn’t matter what you ate
You were staying lean and feeling good…
But then it stopped…
Practice stopped…
Conditioning stopped…
It was time to hang up the cleats
Then you had a lot of trouble getting to the gym
You suddenly started packing on a bunch of extra weight that you didn’t want
Now you can’t even do a fraction of what you used to do
Fuck you can’t even look at yourself in the mirror
You’re scared to look in the mirror…
This is because sports isn’t a lifestyle….its a competition for a certain period of time
A lot of things are fully explained to maintain your body after sports
So here’s 3 myths sports taught you that AREN’T TRUE
- You can outwork a bad diet. YOU CAN’T. If you eat the wrong foods your energy is going to tank, you’re going to feel like shit all day. You can train as hard as you want, but if you don’t keep track of your food you’re going to gain more and more weight.
- You don’t need to sweat a crazy amount to put on muscle. You NEED to hit the gym 2-4 times a week and get stronger over time on your compound movements your bench , squats and deadlifts.
- Sports tend to obsess over an event, an ending, FITNESS is a lifestyle, you need to embrace the process and fucking live that shit. You should always have a goal to reach yes, but there is no “end”, there’s another goal to reach.
Eliminate these myths now that your not a competitive athlete
Now you can look yourself shirtless and be fucking proud
You don’t need to keep up with your former self
You’re actually WAYY happier now living this as a lifestyle
You have your confidence back and are excited to go out and socialize with people!
Follow me on IG:
@Nassergonzalezfit
Add me on Facebook:
Nasser Gonzalez
Dm me "ATHLETE" on IG if interested in online coaching!
I DIDN’T MAKE THE CUT
Baseball tryouts
Finally the day came
I was injured the year prior and I was excited to give the team a go
I was nervous
Before I knew it ground ball came to me and right under my glove it went
Followed by a terrible follow up throw to the coach, that went right past him
I was embarrassed…
That energy carried over for the rest of the tryouts for me
I was just intimidated by these other guys…and I choked…
Next day list of players comes up
I’m excited searching for my name…thinking about how I finally get to wear that sweet baseball team gear
But
I got cut…
I didn’t make it
It crushed me, playing a sport for 7 years and being told not good enough fucking hurts
I went home that day upset and broken…
So you know what I did?
I didn’t have time to sit and mop about my circumstance
I played 2 more years of awesome travel baseball and I was ranked in wrestling my senior year.
I moved on….I got over it
Sometimes shit isn’t going to go out way guys
You reading this I know your struggling with your weight after sports
Sports stopping was your obstacle…you didn’t know what to do after that
What goal to strive for
What to do at the gym
You need recalibrate where you’re at
PICK a goal to start striving for
Break that goal down into small steps
And start taking those small steps daily
Lose 10lbs = 1 lb lost for 10 weeks make it happen
Your a fucking athlete your unstoppable, powerful and capable of doing this
Your current situation doesn’t have to be your permanent situation
LETS GET IT!!
Your boi
- Coach Nasser
EX-ATHLETE HERE ARE 5 EASY STEPS TO LOSE 20LBS AND GET BACK IN SHAPE
So the competitive days are over
The practices After school stopped
This is what was keeping you in shape all these years
This sport is all you know
Having direction from your teammates and coaches all your life
Now its just over?
Your lost
The gym isn’t the same
The motivation isn’t the same…there’s no game to train for anymore
Theres no crowd to cheer you on when you accomplish something
So you “take a break” from training
This break turns into 2-3 years of no gym or proper eating
Now your up 20lbs and can’t even look in the mirror
You used to be in great shape…now your embarrassed to even try on old T-shirts because they don’t even fit
You can’t even get the courage to go up a girl anymore…so you watch over instagram models instead
Heres 5 STEPS to get you back to LIFE and lose these 10-20lbs
- Nutrition is King! You need to track your nutrition on a free app called myfitnesspal.
- Identify your maintenance calories and eat at your maintenance calories for 2 weeks straight. Make sure to be eating Whole Foods (Chicken, Rice, Broccoli, Whole Wheat breads, Eggs).
- Eat at LEAST 3 times a day. I see too many of you skipping breakfast, and eating whenever you want. Pick 3 times a day you can eat and stick to it
- Now eat 200-500 calories less than your maintenance calories
- Hit 2-3 Full body workout sessions per week. Centered around Bench, squats and deadlifts and walk 10k Steps per day on the days you aren’t training.
Now you back in the best shape you’ve ever been in..
You have surpassed your former self
You are in the BEST Shape you’ve ever been in!
Now you got your confidence back…
And ready to tackle on another goal!
I WAS STRANDED
Race day
My first ever half ironman
Mile 20 out of 56 miles
Im hauling ass on my mountain bike thats not even a triathlon bike
I feel my bike slowly down dramatically
I saw other bikers going past me more and more
Then I felt a tug in the front of the bike and almost fell off
“What the fuck”
I had a flat tire not even after 1 lap of the 2 laps of 28 miles.
I rode 8 miles with a flat tire on that bike….
The wind was pushing me more and more with that Montauk breeze
But one thing I said to myself the entire time
“There is NO fucking way im not finishing this race”
I NEEDED to finish it.
I rode to the repair station
They fixed up my bike 15 minutes later and I finished the course.
But some of us quit when times get hard
When the flat fire happenes
When we don’t lose the weight we want
When we get into slump on the plate
When we stop playing sports and gain a bunch of weight
We think its over.
That first 20 miles was all I was meant to do.
FUCK THAT. You have more in you and you know IT.
So the difference between me and you right now is that I DON’T HAVE A CHOICE BUT TO BE SUCCESSFUL.
There is no option but to be successful…There is no option but to finish the race
So stop giving yourself an out for this.
Thats what’s been keeping you stuck…
You need to start your race..not only that
But FUCKING finish it…no mater WHAT the circumstance..if you gotta run, walk, crawl
Get to the finish line.
LFG!!
We all remember after school practices
Your tired, 8 hours of school….now 2-3 hours of physical exhaustion
But you fucking did it!
Your actually pushed through on a daily basis
Then you went home and did homework for 2-3 hours
Then rinse and repeat
You had a mission a purpose behind you and you had a schedule to keep
Now a few years after college…you can’t find the motivation to even get off your couch after work
What happened?
You used to have so much energy, literally HOURS and now once you finish a shift from work you’re done?
You’re just clocked out for the day?
Ever heard of the term “an object in motion stays in motion”
Of course you have!
So you got out of motion completely
Once sports stopped you stopped…
Ever heard of this quote “a body at rest will remain at rest unless an outside force acts on it”
You are the object at rest.
YOU NEED TO START MOVING!!!
So Heres 3 tips to get in motion
- Don’t stress over 6 days a week at the gym get there 2-3 times a week and on the other days walk 5-10k steps daily. START WITH THAT!!
- STOP PRIORITIZING shit thats keeping you at rest. Netflix, bars, fast food, thats keep you stuck. You know it too, so lets cut it out.
- Start looking at yourself as an athlete again, but this time its not for a sport…its for LIFE.
Now lose these 10-20lbs…
Be the version of yourself you are supposed to be
And get after it.
I PUSHED IT TO THE LIMIT
My opponent grabs my leg
“TWO!!!” Everyone screams
So now he’s up by 2 points
30 seconds on the clock
I shoot back before the buzzer goes off
Tied.
Now heading into double overtime.
Im exhausted, im breathing like I’ve never breathed in my life
I try to form a sentence but only partial words were coming out of my mouth.
Got back in there.
He shoots I sprawl and keep my head up and shove him down.
Another 2 minutes goes by no points.
Now triple overtime.
My Body isn’t coherent. My mind is taking over now.
At a certain point fatigue is overtaking..
Its all willpower
HOW BAD DO YOU FUCKING WANT IT!
So triple over time I take a final shot.
I get the opening needed and I take him down
“TWO!!”
This match showed me that if you TRULY want something…
no matter how hard it gets, you WILL find a way to make it happen.
You HAVE more in you... and we all KNOW it.
You reading this right now
You struggling with losing the extra weight gained after sports
Athletics kept you grounded and once that ended you fell off….
Maybe you even have been through a match like this in wrestling
So can I ask….
Why are you settling?
Why are you letting yourself get complacent?
Do me a favor, pull that fucking beast out of you today
That athlete you once were
And let that shine through your work ethic in the gym
Start playing the level you know your capable of
We both know you can fucking do anything
I want to see that other side of you from now on!!
IF YOU THRIVE OFF OF STRUCTURE….read this
Remember coach used to yell at you for being late to practice?
Remember when he got pissed when you were slacking on your sprints?
He wouldn’t be afraid to call you out because he knew the impact that had
He knew that the more he could instill in you the proper habits….
The better your performance was going to be on the field
When you won that game the weekend following you were grateful
That feeling accomplishment after hours of grinding…you fucking won
Now you couldn’t be happier for your coach being tough on you
Even off the field those little habits
Being on time to practice, conditioning when you didn’t want to…its still there
But somewhere along the way after sports you got complacent
The structure was no longer there…coach was no longer there
So you started going in the opposite direction
You started skipping workouts…eating like shit….because that structure no longer was there
3 Tips to start adding structure in your life
- Make a MUST to start going to the gym 3 times a week. It’s your job now, just like sports, this is a non-negotionable for you. You skip, you’re not seeing results. Simple.
- Go to the gym at the same-time. Doesn’t matter if it’s morning or at night. Stay consistent this will give the ability to start having something consistent
- Set a goal. Don’t just “go to look good” set a weight goal, set a strength goal. Something that will keep you motivated. You thrived in sports due to constantly working towards something. Now time to do something for yourself
Now start getting your structure back
Start getting your fucking life back!
ONE OF THE BIGGEST LESSONS OF MY LIFE
A cold New York morning
Bright and early on a Saturday
The bus came to pick up me and my team on our way to one of the first tournaments of the season
I had cut 12lbs for this tournament
I didn’t even think I was going to wrestle
I was so nervous, butterflies all in my stomach, thinking about every single possibility that could go wrong
I came In as a back up and in my mind I was hoping I wouldn’t have to wrestle that day
Suddenly our 152lber got disqualified and then they turned right to me
“Your up gonzalez”
Fuck…
Hearts racing…hands sweating…I throw my music on trying to pumped up
Suddenly im shaking my opponents hands
Within a matter of seconds the match was over
I pinned him…
The whistle blew and I did exactly as I was trained to do
It felt so relieving…so rewarding…so satisfying
I felt on top of the world
I went on to win another match that day
All this nervousness I had before the match wasn’t really anything
It was a story my head was making up…
I want you guys to realize that the things that the things we are scared of
The things we might think are an obstacle or holding us back
Its just a story you’ve built up in your head
You might think losing 10-20lbs is hard….
But thats because you’ve never done it before
Its not fucking hard once you’ve done it
So stop with the story in your head and GO AND FUCKING DO IT!!
Once you realize its doable…your just gonna be thinking about what your next gaol is
3 Quick and easy ways to lose 10lbs that you gained during college and gain your confidence back forever…
School finished up
The glory days
Of you being able to down whatever food you want
And never see a difference in the mirror no matter what
Where no matter how you looked no body would say anything
College is over now…
The real world is here
The real world requires you to be with yourself more than anyone else
So your spending a lot more time with yourself
Your observing the things you do on a daily basis
Your starting to take a hard look in that mirror and realize that your going in the wrong direction.
But now theres no parties to distract you…there’s no friends to go see because you have WORK now, you have priorities
So now the image your seeing in the mirror can’t leave you
Theres love handles forming, man boobs are sagging
Now you can’t even decide what fucking T-shirt to wear because you feel embarrassed..
You can’t escape it like you used to with parties, and girls.
YOU NEED TO FACE THAT
And its your job to make a change
Heres 3 quick and easy tips to lose those 10lbs and get your confidence back
- Find your maintenance calories. This will determine how many calories you need to eat to stay at your bodyweight
- Eat 200-500 calories less than that maintenance calories
- Download a free app called my fitness pal and start tracking your calories and making sure that the majority of your calories is Whole Foods
NOW USE THESE TIPS ASAP!!
Don’t sit and wait and think about it
Get out of this funk
Get out this complacency mindset
You capable of more I know you are
So go lose those 10lbs and start getting the confidence back you fucking deserve.
Follow me on IG @nassergonzalezfit
Add me on Facebook: Nasser Gonzalez
DM me the words "athlete" if your ready to change your life
ONE OF THE BIGGEST DECISIONS OF MY LIFE
“Don’t do it”
“You can’t be serious”
“You’ll never follow through with that”
Is what the old me would have said to myself
I was scared of having big goals
I didn’t want to commit to something cause I wasn’t sure I was going to follow through
Yesterday I took a big step out of my comfort zone and I decided Im going to enter my first ever bodybuilding show
I never thought I was going to do one honestly
I thought the timing was never right, I had my mind on so many other things
I’ve been telling people I’ve been “thinking about it”
But im tired of that shit
I see it now as something that is going to push me to new levels
A journey that I will remember for the rest of my life
Something that will keep me extremely motivated and something to work towards
I’m not here to prove anyone wrong…I’m here to let you know that If I can do this so can you
So take a seat brotha…you guys are going to see the whole journey
I will be under the guidance of my first ever hired coach @Donlam
I want to do this to not only push myself to show you guys that anything is fucking possible
You wanna do something?
You thinking about losing 10-20lbs?
You thinking about getting off the couch and starting your fitness journey ?
How about you stop thinking
And GO GET IT !
I AM HERE TO SERVE THAT former male athlete who hasn’t seen any progress in the gym and that is now bleeding into other areas of his life
Frustration
That feeling of losing
Knowing your team is better than the your opponent
Your team had the potential but you guys just didn’t “click” that day
This is exactly what’s happening with your fitness
You constantly keep falling off of your fitness
AND YOU KNOW YOU CAN DO BETTER
You know you have that potential but the difference this time
Theres no group of guys that didn’t click
Or no opposing team that was better than the other
THIS IS ALL ON YOU!!
So now your even more frustrated with yourself
And your on your own losing streak and you feel like you can’t do anything to get out of it
Heres 5 tips to start getting out of your slump and start losing 10-20lbs and get back to being your best self
- Take absolute ownership that you have led yourself to this point. But you are also taking responsibility to where you want to go. “Losing” is what will lead you to getting back in shape.
- Get back in the gym 2-4 times a week. Focusing on compound movements (squats, bench and deadlift). Using 3 full body days or 4 days using Upper/lower/Upper/Lower
- Have a mini goal every week. ex. Losing 1lb, getting stronger on bench press. Small wins will keep you motivated to keep on moving
- Eating WHOLE nutritious food sources. Chicken, steak, rice, oats, vegetables, fruits, should all be a staple for you.
- Being flexible, utilizing an 80% healthy and 20% foods to enjoy.
Alright brotha, you got some tools now I want you to utilize these like you and I both know you are capable of
I ALMOST FAILED THE TEST….
16 years old taking the SAT
Im sweating…heart is racing
This test determines where I could be in the next 4 years
This determines my future
My hands started sweating, my face started heating up even more than it did before
I’ve never been a good test taker, I’ve always had to study harder, put in more hours, get extra tutoring, do the extra credit to get by
I was placed in the lowest classes in high schools and I grinned to get out of them because I refuse to settle for anything under my FULL potential
The LONGEST 3 hours of my life go by…Test is over..
2 weeks later my scores are up and I was super disappointed
“I can’t get into my schools with these scores”
I bitched and whined for about an hour but ultimately that was going to do nothing for me
So I got a tutor… took practice after practice test
Then finally 3 month later
I scheduled a retake, as soon as I opened that booklet I knew this time would be better
And I finally got the scores I needed to get into University of Rhode Island and all my other options.
Some of you straight up just give up too fast
You can’t expect your path to lose 10-20lbs to be perfect
This fitness journey will have its up and downs
But don’t let one obstacle like a plataeu or not seeing progress for one week or two weeks stop your drive and momentum
When you see an obstacle that SHOULD TRIGGER YOU TO GO EVEN HARDER
Learn from these little failures…
You didn’t lose weight…good…your eating too many calories
Not gaining muscle…good…your not getting stronger on your lifts in gym
Stop looking at these obstacles as stop signs and start viewing them AS GREEN LIGHTS!! LFG!!
“I’m struggling to lose this extra weight I gained after college…I just have no motivation…” read this
Its been 3 years since you graduated college
You got your job that you always wanted
Your content
But you start to notice some love handles forming since you graduated
You’ve been noticing them but now its getting to a point where you have to buy new shirts
New pants because your waist size is getting bigger
Your grinding at work, you got the dream job
In the back your head you’ve known your fitness is important
You keep saying your gonna start taking it seriously
But now its been 3 years since you’ve been saying that and we are now in worse shape than when you initially started saying those things
You remember when you were an athlete you never had this issue..
Now ITS ALL ON YOU
No coach, no fans, no crowd, no fucking trophies
So here’s 4 tips to start getting back in shape:
-
Don’t compare yourself to the shape you “used” to be in. Start comparing yourself the future you and become obsessed with becoming the best you NOW!!
-
Don’t rush this. Give yourself a REALISTIC TIME FRAME FOR THIS GOAL!! I would say a good start would be 90 days to start seeing long term results.
-
Go to the gym 3 times a week, start small and continuously, build off of that.
-
Stop with the restrictive diets. Eat 80% healthy and the other 20% foods you actually enjoy.
Now start implementing these tips
Not only will you get back in shape..you’ll be in even better shape than college
Start realizing you have a lot more in you!
LFG Squad!
EASY FULL PROOF STRATEGY TO LOSE 10lbs and GET TONED
Summer 2022
Its beach day with your friends
You’ve been locked at work inside all week
Now its time
Before you go your putting on your bathing suit
You do a mirror check to see how its fitting
Your bathing suit doesn’t fit you anymore
You looking in the mirror embarrassed
You stomach is hanging out over the front of your pants
Man boobs are starting to form instead of pecs
Now your at the beach and your friends are wondering why your not taking your shirt off
You scared of them judging you because you used to be that athletic guy and you don’t want them to see you let yourself go
So here’s a 6 Steps to losing your next 10lbs
- Download myfitnesspal its an app that will help you track your calories, and monitor the foods your eating
- Eat in a calorie deficit, that means eat 200-500 calories LESS than your maintenance calories
- Workout 3-5 times a week. Focus on getting stronger on the compound movements. (Squats, bench and deadlifts)
- Drink 1 gallon of water a day
- Walk 5k-10k steps a day
- Stay Consistent with this for 90 days
Now summer 2022 hits your fucking shredded
Your looking the best you’ve ever looked
You literally can’t wait to get to the beach
Your actually the person in your friend group chat to ask to go to the beach more often
On this episode I interviewed my good friend of mine Ian Rieger. Ian has a background as a sports broadcaster at The State University of Geneseo and a former high school basketball player. Me and him spoke on our experiences playing sports in high school and how that affected us later in life. We talk about the message that sports has past its physical side, and how much mentally it can build you up to really be that best version of yourself. Hope you guys enjoy this one!
Go check out Ian's Podcast for all things sports:
https://open.spotify.com/show/7w1uqy8FHkSnWF2OhtH41k?si=a30bda3fe3ba4d01
Follow him on IG: Ian_rieger_sports
Follow me on IG: @nassergonzalezfit
I COULDN’T TAKE IT.
8th grade baseball practice
I was the back up catcher
I was benched all season long
I wasn’t even getting reps in practice anymore
They had the 3rd string catcher now getting more reps in at practice
I was sitting on the bench like a I never existed
The guys on the team didn’t like me
they didn’t like that I was trying so hard to earn my spot
They didn’t like seeing my extra effort being put in
So they ridiculed me
They avoided me at all costs so I could feel like an outcast.
So I made my choice after that day to leave the team.
I thought for years that I was a loser for doing that.
That I should’ve “toughed it out”
I realized if my environment wasn’t allowing me to grow then I don’t want them to see my growth.
I now am so grateful I left because I realized the power of changing my circumstances.
I later on joined my wrestling team, I joined rugby, I played travel baseball.
I played with organinzations that allowed me to grow, that wanted me to get better on a daily basis.
You might have had those people on your team or even friends that just went through the motions
That never put any extra effort in.
Skip workouts.
Eat like shit.
You become that if you choose to stay in that environment.
YOU CAN CHANGE YOUR CIRCUMSTANCE.
AND function at your full potential.
Follow me on my socials
IG: @Nassergonzalezfit
FB: Nasser Gonzalez
Message me "ATHLETE" if you're ready to transform!
I WAS TRYING TO IMPRESS HER
I was a freshmen in high school
Morning of my first day
I was nervous
I was excited
I didn’t know what to expect
This girl caught my eye
Naturally I didn’t talk to her at all and added her on social media
Someone on the bus over heard her saying she liked dudes with abs
At that moment it was my mission to start going towards that direction no matter what it took
“If you wanna get abs just join wrestling”
First day sign ups were on I joined, no idea what wrestling even was, I just know that if I wanted abs I better join this sport
Me having the motivation to get abs was so high that it lead me to a life changing decision
First day of try outs 2 mile runs, wrestling for 1 hour, calisthenics, I was exhausted
I embraced that grind, I thrived off of it because I knew it would get me abs
I learned to push through things when I didn’t want to
I realized when it’s triple over time…your not done….
And yes I got my abs
But the person who I became out of that journey didn’t even care about abs
I cared about my team, I cared about winning, I cared about pushing my limits to a place I’d never been
So you might miss this feeling of being part of a team and having that why whether it’s to impress a girl, be there for your team, school pride
But you have never really Fallen in love with the process.
The process being the practices, the weight training sessions, the background stuff no one wants to do or talk about…
People cheer on touchdowns, big plays, home runs, 4th quarter crunch time
You can’t be hung up on what people glorify if YOU want to lose these next 10-20lbs
YOU need to start the process by getting in the gym consistently just like fucking practice
But this time it’s different theres no teammates no crowd rooting for you…
So now we GET to see what your truly made of
You have the work ethic
You just NEED to unlock that beast again but this time for YOUR own fitness.
Fitness isn’t a sport…it’s a fucking lifestyle
There’s no big event this time. The event is you looking the best you ever have and becoming the person who DESERVES the results
You miss that feeling after practice
Having that common goal with your teammates
Having to work up to that big event your training for
Having that guidance
Having the environment of everyone doing the samething and getting better
Once your final season was over it was hard…
You can’t find that passion anymore
You can’t get yourself to the gym because the boys aren’t gonna meet you there to prepare for the game on Saturday
So instead Saturday being game days, there’s no event, there’s no competition
There’s no reason to get better
This lead to skipping workouts , skipping nutrition, eating for convenience instead of performance
Now your up 10-20lbs and feel disgusted
But you don’t know how to change because that sport you were playing was once all you knew
So here’s 4 tips to get motivation to get back to your grind
1.Figure out your why. Your why is no longer to make a school or team look good , or impress the girls. Your whys could be health, setting an example for your future kids, getting abs for the first time since you stopped playing.
2.Motivation comes and goes. Just like when you didn’t wanna go to practice but you did it anyway. Samething with workouts. There’s days you wanna go but days you don’t want to.
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You NEED to do this for YOU! Unfortunately not all of us are meant to go pro. But that DOESN’T MEAN YOU give up on yourself. Start owning your fitness.
-
Start setting some SORT OF GOAL! If you wanna lose 10lbs give yourself a day that this goal will come to fruition.
Once you utilize these 4 tips
You’ll be back to your grind even stronger than before
Because your why no longer stems from a “team” it’s for YOU for the first time in your life.
HOW TO STOP FEELING DISAPPOINTED LOOKING IN THE MIRROR
Your buying a new T-shirt and your so excited
You want to look good for this upcoming date
You want to make a great impression and you want to look your best
You found a color you liked and it looks like a great fit
You go to the changing room
You try out 3 different shirts and none of them look they way you wanted
You don’t get any of them and your super disappointed not because of the shirts but because your not happy with how you fit in them
You’re stomach hangs out in the middle of it, your chest doesn’t fit the way you want it to
You’re almost ready to cancel this date because you don’t feel comfortable in your own skin
SO HOW CAN WE PREVENT THIS
Here’s 5 tips to sliming your waist and getting bigger arms to fit well in T-shirts
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Eat in a calorie deficit, if you want to lose the rolls on your stomach you need to start eating less food. But WHOLE foods that will give you clean energy.
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Start training arms more frequently! Instead of 4 exercises per week. Start doing 5-6 exercises to start forcing that growth.
3.Train heavy and light with arms. You want them to grow with heavier weight but you also want higher time under tension with slow tempos and higher reps to get that burn
-
Incorporate 2-3 cardio sessions per week on top of your weight training to start burning some extra calories throughout the week
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Utilize progressive overload. Get stronger every week in your training sessions. Track your workouts and make sure your pushing yourself a little more over time.
Start implementing these and WATCH YOU START FITTING IN ANY TSHIRT
Not only fit but make any tshirt you want look good
And never cancel a date for how you look
HOW WELL DO YOU KNOW ME?
You guys see me post about fitness, motivating and I always will bring you guys that value !
But I wanted to share 10 facts about me you might’ve not known!
-
I’m 22 years old
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I’m originally from Puerto Rico
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I wrestled for 3 years in high-school
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I played rugby in college
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I’m eventually aspiring to be a pilot in the military in a national guard unit (currently a student pilot)
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I LOVE pizza even though it doesn’t always love me back
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I finished my bachelors in nutrition back in May 2021
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I’m single
-
I procrastinate at times but I’m getting better slowly
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My dog Lucy makes me smile multiple times a day
Follow me on IG: @Nassergonzalezfit
Today's Guest we had Coach Gaglione on as a guest for the podcast. He has an incredible background, growing up in Long Island New York and becoming a very successful powerlifter / Coach as well. He holds multiple world records for different weight classes and definitely knows more than a thing or two about how to get strong. He has competed multiple times in powerlifting and has competed in a bodybuilding contest as well! He is a book of knowledge when it comes to training for strength. He has his own gym in Farmingdale New York Called Gaglione Strength. He also is author of "The powerlifting Handbook" and "Powerlifitng for the People". He is also strength coach to Larry Wheels who has also hit multiple powerlifting world records.
The Powerlifting Handbook: Practical Principles for Achieving PRs: https://www.amazon.com/Powerlifting-Handbook-Practical-Principles-Crushing/dp/0692589910/ref=sr_1_1?crid=2ZHFOFHTA5JDK&keywords=Gaglione+strength&qid=1643927210&sprefix=gaglione+strength%2Caps%2C107&sr=8-1
Powerlifting for the People: https://www.amazon.com/Powerlifting-People-John-Gaglione/dp/0692482830/ref=sr_1_2?crid=2ZHFOFHTA5JDK&keywords=Gaglione+strength&qid=1643927210&sprefix=gaglione+strength%2Caps%2C107&sr=8-2
Follow Coach Gaglione on his Socials:
Youtube: https://www.youtube.com/c/GaglioneStrength/featured
Instagram: @gaglionestrength
Other resources:
https://gaglionestrength.com
FANTASIZING ABOUT INSTAGRAM MODELS AGAIN?
The end of a long work day
That sense of freedom comes to you
Your thinking about how your going to use your free time when you get home
But you’ve been consistent in the gym the past few weeks
Your proud of yourself that you’ve been working hard
So you let today be the day to skip
Now the new plans are when you get home…
Maybe some TV, maybe some Netflix, just relax after that long day , maybe stare at some IG models for a couple hours
So you nap on the couch your warm and cozy and your so comfortable
So comfortable you wanna feel that again so you do it again the next day
Then the next day, and the next day, and the next week, and the next month
Now we’re looking the mirror with 20lbs gained from the past year even though we started off consistent……how did this happen?
You fell out of momentum
A lot of us get into the groove of things but then get a taste of falling off and completely all off again!
We need to embrace this as a lifestyle for ourselves!
So here’s 6 tips to make this a lifestyle for yourself and getting back into the groove
- Know that it’s not going to be easy. You need to embrace that there will be days you don’t want to go but YOU NEED TO MAKE IT TO THE GYM!
2.Don’t go super hard at first. Our minds can’t take drastic lifestyle change.. they can take small steps. So start by going to the gym 2-3 times a week , full body workouts
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Use a flexible dieting approach. Eat 80 % healthy then 20% of the foods you love!
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Start making your bed every morning. It’s a small task that will get your mind into the mode of winning the day!
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SET A REAL CONCRETE REALISTIC GOAL long term! Then set mini goals that lead up to it. For example lose 20lbs (long term), lose 1lb per week for the next 20 weeks (short term).
-
what is your why? Why are you trying to reach this fitness goal. This might change over time but remember to zone in on that why for now, in times of hardships.
Implement these and you’ll be back on the grind
NOW STOP FANTSIZING and become a man that’s consistent and who’s confidence exceeds any IG model
HOW SHOVELING SNOW REMINDED ME OF MY FITNESS JOURNEY
I watched the snow fall
More and more as the night went on
By the time I woke up we were a foot deep
Still hadn’t even started shoveling
I procrastinated another hour
More snow came down
Finally I said alright time to go outside and start getting to work
At first I wanted nothing to do with it
It was cold, it was miserable, it sucked
I wanted it to end immediately
But once I got into it, I couldn’t stop until I was done…until the snow was off the drive way and the salt was melting the ice away
But it started with me scooping some snow little by little and that turned into a finished driveway
Then it reminded me of the gym because when we first start it’s uncomfortable
Your no longer on your usual couch, your in a new environment
For the first few weeks to months it’s like a chore, it’s something that you might dread
But once you get past that initial hump of motivation
You don’t want to stop
It’s almost like you can’t stop at that point because your so invested that you won’t stop until that goal is accomplished
The difference with fitness is the goals are contagious
Once you reach one you want to reach another then another!
So pick up your shovel, start scooping cause pretty soon you’ll have an amazing and clear driveway
or an amazing physique from you just simply getting to the gym consistently and crushing each and every workout
Comment below ME if your reading your fitness goals this year
Do you ever wonder why it’s hard to get to the gym consistently
Why it’s hard to eat cleaner foods
Why it’s hard to wake up early
Why it’s hard to have the body you want
It’s because…IT IS HARD
It takes discipline
But the question is how is the built ?
Discipline is built with smaller habits that compound into a larger results
Start small…
Don’t go to the gym 5 times a week go 2-3 times
Don’t cut out carbs…find a balance with them into your eating habits
Don’t go from waking up at 12:00pm to 4:00am…wake up at 10:30am and start working your way down slowly
Our minds cannot handle drastic change
Our minds need work up
They need to get a pat on the back for doing the small things right
Only then will your mind allow you to start taking on harder and harder tasks
This starts with doing the little things right
Discipline isn’t something you can just have
It needs to be earned
So stop rushing and do the little things
Here’s 3 little things to start doing things right:
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Start making your bed every morning, it’s simple, easy to do but easy not to do. It’ll be your first win of they day.
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Wake up 15 minutes earlier for 2 weeks, then wake up 30 minutes earlier after 2 weeks. This will start allowing your mind to be okay with waking up earlier
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Workout 2-3 times a week don’t go straight to 6 days a week. This will make your mind go crazy with the change. Allow some space for it to adapt and over come.
Our minds are fragile…they need time to adapt so start small and work your way up
Follow me on IG @nassergonzalezfit
Add me on Facebook Nasser Gonzalez
DM me the words "TRANSFORM" and I'll see how I can help!
“I CAN’T STAY CONSISTENT WITH A DIET”
New year new you
Your meal prepping
Got your chicken and lean meats
Veggies all ready
Very low carbs
But then one day you get this craving…
For some pizza (which has carbs)
So one slice turns into 2 slices and 2 turns into 4 and then all the of sudden the whole box is gone
You feel so guilty cause you were doing sooo good this whole month
Then the next day you feel like a complete failure and you convince yourself this lifestyle just isn’t for you at all
You gave it a try but you just can’t continue to do it
You might be good at other things but this you are just not cut out for
So the problem here is YOU WENT TOO HARD TOO FAST
Stop trying to run a super strict diet…stop trying to cut out your carbs…stop cutting out your favorite foods it doesn’t work…
Here’s 3 tips to have a flexible diet:
1.You need patience. The reason your being so restrictive is because you want results fast but it just doesn’t work that way…this will take months to years…sorry
2.Use the 80/20 rule. So eating 80% of your calories healthy and 20% the foods you LOVE. That 20% can be pizza/ice cream/candy. Don’t be afraid of your favorite foods they will contribute to your success!
- DO NOT CUT OUT CARBS. Unless you have a medical condition. Our bodies THRIVE off of carbs. Carbs give us energy, they provide ATP to our bodies so our workouts can be as efficient as possible
Start doing these and WATCH how consistent you’ll be with your diet from now on
Start monitoring how much you’ll look forward to eating instead of dreading
Now this can be a lifestyle instead of a rushed process for yourself
“Your not a good trainer”
“You can’t help people on online”
“You need to get a real job”
“You can’t do this for a living”
“It’s just impossible”
“Theres no way”
I had this perception of the world that everything had to be a certain way
I used to think anything that what wasn’t normal to do was just impossible
“It’s impossible to get the body of your dreams”
“It’s impossible to start your own online business at this age”
This led to me starting to even bring people down on their dreams
Cause I saw that people were doing things they were truly passionate, making these crazy body transformations on social media and I thought it was a fucking fantasy
“Get real”
Then I started seeing the changes in my body
I started seeing how people looked at my differently from middle school—> college
Reaching my fitness goal at the time proved to me and REMINDED me that ANYTHING IS POSSIBLE
No matter if your friends or if your family don’t think it is , I knew I had a mission that was greater
Greater than even what my mind could fathom
I knew I had a purpose that was bigger than just the small minded goals I had
So I actually applied to this job as a trainer and after going to a mentorship event, that also REMINDED me that this was possible. I emailed them and said I could no longer continue with the job opportunity
From that day on I was all in
I took a chance on myself
As a result of taking a chance on myself
I’ve helped over 100 people reach their fitness goals through my coaching program
I started seeing impossible as possible
I now want people to have scary goals because I know they can accomplish them
That once small minded 18-19 year old who thought this was impossible is now happier than ever and helping people achieve their goals on a daily basis and I couldn’t be more grateful!
TAKE A FUCKING CHANCE ON YOURSELF!
IT WILL BE THE BEST CHOICE YOU EVER MAKE!
NEVER MISS A WORKOUT AGAIN
Your feeling tired
You just don’t know today is the day your feeling it
Your thinking about just sitting in bed
You’ve done enough this week already
Maybe get that extra hour of sleep or just chill on the couch
This is probably what your mind is telling you when you second guessing if you should go to the gym
DO NOT LISTEN TO YOUR MIND
Your mind doesn’t want you to change, your mind doesn’t know what’s best for you
It knows how to keep you complacent and stuck where you were
5 ways to overcome your weak moments
1.Realize your mind will say anything to get you not to go. YOU ARE IN FULL CONTROL OF WHAT YOU DO! You can choose to GO, your mind does not choose for you
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Laugh at it. Your mind will take you crazy places to get what it wants, so sometime you just gotta laugh at what it says. If you laugh you give it less power, because it realizes your not taking it seriously.
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Write down everyday. I AM NOT WHO I WAS, I AM WHO I WANT TO BE. Your old habits and thoughts no longer fit who you want to be. These new habits and new thoughts are who you want to be.
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Think about what it would be like if you stopped and just went home, you would have that guilty feeling that you can’t escape cause you broke that promise. SO DON’T GIVE YOURSELF THE OPTION. GET IT DONE
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Picture yourself with the six-pack, with the bigger arms, bigger back. Having the most confidence you’ve ever had. This will give you more and more purpose to keep going
Now utilize these daily if your having a rough time staying consistent.
Your mind will now know who is in charge
You now have complete control of what you want to look like
Now get to work in creating that dream body
DM me "TRANSFORM" on my IG @nassergonzalezfit Or on Facebook "Nasser Gonzalez"
THIS BROKE ME…
It’s been 6 months since I found out I wasn’t going to be able to pursue my dream…
My dream of being a Navy Pilot…
At the time I was broken
After a year and a half of grind
After the exams
After the Medicals
After flight lessons
After an eye surgery
After getting my GPA up over a 3.00
After putting everything on the line for this one goal of being a navy pilot
The result was…
“Professionally not recommended”
I was crushed
I was confused
I was broken
I felt like a complete loser…telling my whole family and all my friends this was gonna happen
I felt so lost in what was to come next
Do I retake it ? Is it a sign that I should move on ?
I can honestly say these past 6 months have allowed for some of the most growth I’ve had a person
I’ve gotten clarity on what I want in my life
I don’t have it all figured out but day by day my Vision is clearer
I’ve been able to help more people reach their fitness goals
I also just absolutely love what I do on a daily basis
I’ve been starting to seek other options for military aviation that better suit my future and my business long term
I’ve been actually able to appreciate aviation in general more at my flight school
I found opportunity from what I thought was this massive failure in my life
Don’t be a victim of your circumstance…find the opportunity and beauty in those moments adversities
Maybe your injured right now, maybe shit just isn’t going your way
Maybe something happened with the family, that didn’t go as planned
Maybe your new job has your schedule going crazy
Maybe your depressed because of something that happened in your past
Maybe you didn’t get the job you wanted…
Maybe you just got out a long term relationship where you thought he or she was the one
Realize everyone goes through some sort of set back or obstacle
WHAT THE FUCK ARE YOU GOING TO DO ABOUT IT
WRITE THIS SHIT DOWN…”MY SET BACK IS ONLY MAKING MY COME BACK STRONGER”
HOW TO GET MORE FOOD IN!!!
GO GET IT!
Follow me @nassergonzalezfit on Instagram
Add me on Facebook Nasser Gonzalez
HOW TO START LOOKING FIT AND LEAN
You saw a post on social media
You got inspired
You saw yourself reaching your fitness goal
You got a vision of you looking super lean and fit
But then you keep scrolling and forget a day later
“Eventually I’ll start but I’m too busy right now”
Then months go by and your stuck in the same place
Your so demotivated that it turns you off from even going to the gym
Here’s 5 tips to start getting that lean and fit look
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STOP WAITING. The more you wait the longer it’ll be a problem. Start AS SOON AS POSSIBLE. Procrastination no longer serves you
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Start working out 3-5 times a week. Focus on your squats,bench and deadlifts and get stronger at those CONSISTENTLY. Train abs 3 times a week!
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Start eating cleaner foods. If you wanna have efficient workouts you can’t be feeling like garbage. Eat anywhere from .7-1 gran per lb of bodyweight.
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Eat in a calorie SURPLUS to start putting on lean size. Meaning you have to eat more of the right foods! Eat 200-500 calories over your maintenance calories
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Have support with you. Get some friends or family who want to accomplish this goal with you and want to level up and get better. Or hire a coach and get accountability and support throughout your transformation.
Implement these tips RIGHT AWAY!
Start getting that lean and fit look you know you can achieve
Be happy with how you look in the mirror
Be more confident on the beach this summer
Now you know that it’s not bullshit, that you can truly achieve anything you set your mind to!
Comment below your favorite tip
Biggest lesson I’ve learned in my Fitness journey…
I was 13 years old
I was upset at my circumstances
I couldn’t look in the mirror at myself because I was scared
I was scared to see myself without my shirt on
I was scared to wear tight tshirts because they made me think about my man boobs
I realized that the more I put this off the more I would continue to lie to myself
I was in denial
Lying to myself because I wasn’t facing myself
I never took a deep look in that mirror and acknowledged what was happening
The biggest lesson I learned in fitness is that you need to own your shit
I realized no one was gonna go to the gym for me, no one was gonna change the way I looked in that mirror expect me
If I didn’t hit the gym that’s on me
If I didn’t track my calories that’s on me
If I didn’t make a change that’s ON ME
Once you start owning your own shit, your problems, your appearance, it’s very hard to make excuses
If I had a family event come up that doesn’t effect my ability to hit the gym
If my friends are going out that doesn’t effect my ability to go to the gym
If I’m traveling that doesn’t mean I can’t hit a workout…
If there’s I don’t feel like going, I GO ANYWAYS
THIS WAS THE KEY!
Once I started taking ownership of myself
I started taking ownership of everything else in my life
I changed my major to something I wanted to learn about
I made deans list multiple times after almost failing out of school
I started my business where I show up to work because I CHOOSE TO DO SOMETHING I LOVE!
BUT YOU NEED TO TAKE START OWNING YOUR SHIT TO MAKE CHANGES
A fitness journey is a journey of course always benefits from support of others but it’s ON YOU if you want to change how you look
Your about to go to bed
You tired
You don’t wanna bother eating anymore
So you under eat that day
Then the next day your binging on foods
Because you think because you were too lazy to eat the day before and now you think you should just splurge because of that
Your upset because your not putting on size now…
It’s discouraging you even more not seeing the progress so you question if it’s even possible for you
Because your in and out of this goal
You are building an extremely unhealthy relationship with food by doing this
Your associating binging as a reward for you being inconsistent in the days you didn’t wanna get your food in
3 TIPS TO STAY CONSISTENT ON YOUR DIET
- Don’t start off by eating A BUNCH of calories. Slow and steady increments. If your starting at 2000 calories, slowly work up to 2200, then 2400, etc. Extreme change never is long lasting.
- Space out your meals. 3 meals a day is a great start to spacing them out properly. A lot of times we skip breakfast/lunch or even dinner. A lot of times we skip meals because we “ don’t feel like it”. But then that leads to snacking/binging later…That needs to stop and you need to make this a priority.
- Remind yourself why you wanna put on size. How bad do you really wanna fill out the shirts when your going out ? How bad do you not want people looking at you like the “smaller guy”. Write down why you wanna do this daily. Put on a sticky note. CARVE THAT WHY IN YOUR BRAIN, that putting on size and= staying consistent with those meals on a daily basis
Now implement these ASAP !!
You’ll have a better relationship with food
You will have more confident because you were able to prove yourself you could do this
Now you can go tackle on WHATEVER GOAL IT IS YOU WANT TO ACCOMPLISH!!
I’VE NEVER SHARED THIS BEFORE..
I’ve always had a hard time fitting in…
In school I was never popular
I was never naturally athletic
I never was the smartest
I never fit in because I wanted more
I wanted to build something for myself
It sounds crazy but I just knew I was somehow gonna start making my own impact
I found my passion of fitness once I was chasing girls to like me for my body
Once I passed that phase of my life I let the journey build me
The more it built me, the more I realized this can help others and build them
Lifting changed my life forever, once I saw how people saw me differently, I started seeing myself differently
I started viewing impossible things as pursuits that were possible
I just knew I had this fire in me
So I was never going to fit in anywhere, the ONLY place you need to fit in, is with yourself
Once your comfortable and confident who the fuck you are everything else is just noise and the right things start to come to you
Because you sacrificed in the gym, you worked your ass off, you start attracting that type of energy in your life
Now I help others start viewing themselves the way they should and start taking action on their fitness goals to level up their lives
I LOVE WHAT I DO!
I still have a couple more slots for the 14 day challenge!!
If you guys are interested in losing 2-10lbs
for FREE!!
I GAINED 6lbs in 3 days
You read that right!
I’m devastated !
I gained 6lbs of fat!
I lost all my progress!
Is what I would say if I didn’t know this…
I didn’t gain 6lbs of fat…
I gained 6lbs of mostly water weight
It’s bloat from traveling and eating higher sodium foods
So my body is naturally retaining water
So here’s 4 tips on how to start REDUCING YOUR WATER WEIGHT GAINED
-
Stop stressing out over it… it’s not fat, it’s just simply you retaining some extra water, stop freaking out over it
-
Try to get plenty of motion while your on vacation, workout 1-2 times, walk a lot more than you usually do, and drink as much water as you can, to keep hydrated
3.Get back on your grind when you come back from vacation…stay consistent. If you do this you will be back exactly where you were in 1-2 weeks. Maybe even days , but DO NOT STOP YOUR GRIND. Get back ASAP!
- Do some extra cardio, do an additional 10-15 minutes of cardio at the end of your training sessions for those 1-2 weeks your coming back.
Start utilizing these next time you come back from a trip!
AND RECALIBRATE AND GET BACK ON THE PATH! LFG!
THE REAL REASON I STARTED MY FITNESS JOURNEY
Freshmen year on my first bus to school
This girl caught my eye
It was one of those moments where your young and you just become almost obsessed
I didn’t know any better
I nervously tried to talk to her
I added her on social media
I was willing to do whatever it took to make her mine
I overheard one day she liked guys with abs
And I said to myself “okay we’re getting abs”
That month I joined wrestling because I had heard wrestling got you abs
So I got the abs, asked her out and she said no…
I was broken to say the least
But then I saw how this obsession lead me to getting in crazy shape, led me to joining a sport that taught me so many valuable lessons
I think a lot of us are chasing this one result
But what we don’t realize is who we become in the process..
I became an athlete, I became someone who new desires and ambitions, I pushed myself to a place I never thought I could go…
All because I wanted to impress a girl.
And she ultimately rejected me.
BUT WHO I BECAME…I wouldn’t change for the fucking world
I’m so glad I got rejected, I’m so glad I became obsessed with the journey because that shit made me
That gave the strength to keep on my fitness journey and write this to you
WHY I WASN'T SEEING RESULTS !!
IG: @nassergonzalezfit
FB: Nasser Gonzalez
DM me with the words "Transform" and lets see if we can change your life!
HOW TO BREAK OUT OF A PLATEAU
Ever felt stuck?
Like no matter what you do you just can’t see any progress..
Your going to the gym
Your trying to eat healthier
It’s not clicking
Your body isn’t where it should be at
I hear you man!
So Here’s 7 tips to break out of your plateau
Be patient…I know it sucks but reaching any fitness goal takes time. Don’t get frustrated after 1-2 weeks of not seeing progress, give it more time and keep staying consistent.
Realize your not alone. I’ve had literally several Plateaus and still hit them regularly. It’s part of the journey!
Make sure your doing the little things right. Are you getting enough sleep? Are you drinking your water daily, are your stress levels high? ALL these things can affect your progress. So keep these in check
How long have you been running your program for ? If you truly have been consistent with it, then switch up the exercises in it. Run a strength phase instead of hypertrophy. Do 4 times a week instead of 3. Just CHANGE SOMETHING!
Just changing the tempo of exercises, instead of rushing through the reps, slow it down and really focus on the contraction. Instead of going for maxes all the time. SLOW IT DOWN!
Be real…have you really been consistent with your nutrition? Have you actually been eating enough food ? Have you really been dedicated? Or do you have days where you skip a meal? Where you miss your protein goal. BE TRUTHFUL AND FIX IT
Realize how far you’ve come. Take a look at your before photos, take a look at where you started and congratulate yourself. Even if you gained 1lbs or lost 1lbs, THAT IS PROGRESS
Now implement these ASAP
Start feeling the way your meant to
Start looking in the mirror and feeling proud
And know that you can DO ANYTHING YOU SET YOUR MIND TO!
LESS GOO!
I WILL BE BETTER IN 2022 because…
In the past…
Every year
Every day
Every hour
Every minute
I always was thinking about how I could impress others
I always thought how I could make someone like me
How can I change for this person
How can I get this girl to go on a date with me
Fuck that
I’m done trying to please other people this year
Im going into 2022 1000% unapologetically my self
If someone doesn’t like it…for the first time in my life I’m completely okay with that
I only want people who truly believe in me
Who want to get better
Who resonate with my message
Maybe some of you are in the same boat of taking jobs or doing things to try to please other people
I want this year to be the year you truly love who you are and who you want to be
You should love yourself so much that you want to see yourself improve in the gym
So you can look better, and feel better not for anyone else but for YOU!
This is the year I take full control of my life and I want you to do the same
WHOS WITH COMMENT SOME BELOW LETS GO!
WHY YOU’RE PISSED OFF
Your not seeing the scale move
Your not seeing a difference in the mirror
Your not being consistent
Your not doing the things you know your supposed to be doing
So your fucking pissed at yourself
Your pissed because your playing at 40% Of what your capable
You think that you have no control
That your routine has to be that your come back from work and just sit down and watch movies
YOU ARE HOLDING YOURSELF BACK
This is why your so mad at yourself because there’s this part of you that wants more
There’s thing in your head telling you, that you are capable of looking the way you wanna look
Fuck maybe you’ve even seen mini glimpses of it in your head of how you’ll look
So here’s 4 tips to start actually becoming the person your supposed to be:
-
realize you are not who you were YOU CAN BE WHOEVER THE FUCK YOU WANT TO BE! Now start writing a new story for yourself
-
Sign up for a gym or get home gym equipment and start doing 2-5 workouts a week , and don’t half ass it, don’t be in and out, BE CONSISTENT!
-
Start incorporating more Whole Foods into your diet. Stop going out to eat because you “don’t have time”. Your just being lazy…this will start to build momentum for you.
-
Be grateful for the small wins! We always assume success is just reaching one milestone. Celebrate every win no matter how small
Now start being the new you
The better you
The you you fucking deserve to be in 2022
Happy New Year’s Eve squad !
Much Love
- Coach Nasser
HOW TO LOSE YOUR FIRST 10LBS AS A BEGINNER!
Dm me "ready" on my IG or Facebook
IG: Nassergonzalezfit
FB: Nasser Gonzalez
This is your year
Your tired of what your seeing the mirror
You’ve had this voice in your head telling you that you can do more
You’ve been coming home after work and you’ve developed this pattern of sitting on the couch and thinking about your fitness goals
Thinking now is gonna start turning into action with the new year coming
Your finally gonna start this goal of putting on muscle mass
Then 2 weeks into the new year you miss a few days…
You start falling back into that old way of thinking before the new year
Here’s 3 tips to ACTUALLY gaining muscle in the new year:
Stop comparing. Comparison will throw you off what you need to actually be focusing on. Focus on yourself on your routine, not mine, not your friends BUT YOUR ROUTINES!
Focus on getting stronger at the gym. You don’t need a new workout every time you go. Pick a few key exercises and get stronger and progress on those! PROGRESSIVE OVERLOAD
Consistency. You want it fast, you want that end results without going through the process. Who you become through this process, is the real results. That comes with discipline and consistency on your nutrition and training.
After implementing these now your thriving
You can start wearing T-shirts that aren’t baggy and you can feel confident in
You don’t need to think about how others are perceiving your appearance cause you know you look good
You worked for that shit!
Your arms are looking great…filling out T-shirts
Your friends are asking what your doing for your fitness..
Your not scared to take off your shirt at the beach anymore
Your actually the first one to do it and your the happiest one in your friend group
Claim this reality and make it yours my man
I WOKE UP FEELING LIKE SH$T
Yes I had a lot of sweets this weekend
Yes I woke up not feeling 100%
Yes I was super lazy
Yes I didn’t stay on my nutrition this weekend
Yes I’m paying the price right now
Yes I didn’t wanna do anything when I woke up
I wanted to continue watching movies and pretend like it was still Christmas
But I DECIDED that it was time to get back on MY GRIND
I reminded myself that I have people counting on me..
I have people looking to me for motivation
I have workouts that need to get hit
I have goals I need to reach
Why set my dreams back another day…another week?
NO SHOT IM LETTING THAT HAPPEN
So when that alarm went off it was time to get the FU&K UP
Hit the gym and make sure my clients were taken care of
It doesn’t matter how I felt…it’s my responsibility to take ownership of these priorities
If your feeling lazy right now and thinking about slacking until after New Years…
THIS IS YOUR WAKE UP CALL
You have 5 days left of 2021
How are you gonna spend these last 5 days ?
In a trance of “not feeling it” ? In a trance of “laziness”
No matter whether it’s a holiday or not, there are gonna be days when you don’t wanna go.
Time to start taking yourself seriously and start getting after it NOW.
Listen guys I’m human…I didn’t wanna go this morning…I actually didn’t wanna do shit this morning
But it’s not a choice…I have the privilege to drive to my gym and hit a workout
Now go and do the same
Chilling time was over the weekend…now how are you gonna level up?
ONE OF MY BIGGEST STRUGGLES
I’m addicted to working on my business
I love what I do so much that it’s so hard for me to unplug sometimes
I have such a massive passion to change the world through fitness and health
That I forget that IM a human being sometimes and that I need to unplug
There will be weeks at a time where I don’t take breaks for myself because of the amount of things I’m involved with
Because I want to change the world with health and fitness
But in order to do that efficiently I need to recharge and refuel
So last night my friend Jon came home from the navy and me and a couple other friends sang our hearts out at karaoke
I HAD A BLAST!
It’s important to take time off guys
Whether it’s gym or work
If you workout 7 days a week how are your muscle gonna recover and grow?
It needs time off!
Same thing with our Brians, they need time to recharge, they only can only handle so much
So I actually am gonna take Christmas Eve and Christmas to be off of social media completely
That is because I wanna show as the best leader to you guys as I possibly can!
I encourage you guys to just be present with your family or with your close ones
I literally appreciate all of you guys reading this and hope you ENJOY YOUR HOLIDAYS!
“I’LL WAIT TILL THE NEW YEAR…”
Ever said this before..
It’s not just the new year
It’s every holiday
It’s every Monday
It’s everyday you keep saying you’ll start
But at the end of day your just procrastinating
Procrastination leads to you being stressed over something that you know you should be doing
Then you start procrastinating on other things…like getting your food in
You just start to have this negative thought pattern
Because you put so many things off…
You want to do everything to avoid EVEN thinking about it…
So you distract yourself…Netflix…drinking…hanging with friends…etc
But now your saying you’ll wait till after the new year ?
putting this OFF would only give you a reason to keep making excuses
Would only feed into what you’ve been saying for the past 2 years
It’s TIME to take action now
The more you take action now…the more you start fulfilling the things that you want to achieve
The more you procrastinate the longer you’ll stay stuck
This new year new me Thing…. Isn’t going to help you reach your goals any faster…
Time to start putting yourself first..over the going out with friends…over the vacations…Over these things that got you stuck in the first place
THE BEST TIME IS NOW !
You’ll feel happier
You’ll feel more certain
Your body is going to start looking the way you want
Because you are now in alignment with the best version of yourself
Now GO BECOME THE BEST VERSION OF YOU!
I ALMOST FAILED OUT OF SCHOOL…
Beginning of Sophomore year in college
I though I knew what I wanted
I thought I had it all figured out
But my actions didn’t reflect that
I was unfocused
I was partying
I was lazy
I was complaining about how things were so hard and how I deserved better grades
The reality was I didn’t put in any work
I didn’t put energy towards what I was saying I wanted
I was getting hung up on things that were gonna bring me no long term investments
I was a people pleaser, but I wasn’t helping my self
I wasn’t passionate about what I was studying
I ended that semester with a 1.9 GPA
The lowest my GPA had ever gotten
I came home that semester and my parents said to me we aren’t wasting money for you to fail out …get it together or your not going back
It was a wake-up call
Something needed to change for me
I was trying to do too much and working too hard to try to please other people instead of focusing on what I wanted to achieve
I was focusing on when the next party was instead of focusing on when my next exam was
And this was all my fault because at the end of the day NO ONE IS GOING TO CONTROL where I put my focus Except me…
IF YOU PUT YOUR ENERGY TOWARDS THE WRONG THINGS your end result will show that
So I switched my major from engineering to nutrition, to align myself with something I loved
It gave me a new purpose
I decided to sit down and GET FOCUSED…ended the next semester with a 3.3
Next semester a 2.9 and my last semester of college was a 3.6 gpa
I went from thinking I was going to fail out to making deans list almost every semester afterwards
Just because your struggling to lose weight and put on muscle for the past 6 months, year, 2 years, 5 years even
That doesn’t mean you have to stay in that situation of being stuck…
It means you have to see where your putting your energy and PRIORITIZE THE THINGS THAT WILL get you where you want to be
You wanna gain muscle…hit the gym get stronger
You wanna have more energy…eat Whole Foods
You wanna look better in the mirror…fix your PRIORITIES
Now go and make it happen fam, comment some if your gonna make this week a great one
I used to wander aimlessly
I used to just go through the motions
I had no game plan
I had no clear goals
It’s so important to have goals that you want to strive for
If you don’t have a clear goal in mind, your priorities are going to be completely off
You’ll skip workouts, you’ll skip your meals,
You’ll skip your meetings
YOU’lll SKIP SHOWING UP FOR YOURSELF
why go to work?
Why get up in the morning?
If you don’t have a goals that are clear you will find any excuse to get out of that situation
Fucking dig and find your why
So here’s 10 MASSIVE Goals I have going into the new year
-
To become more educated as a coach and finish up a couple courses I’m in for training and nutrition, and level up my services to be one of the BEST online coaching services on the market
-
To be able to serve 50 clients at one time and change at least over 500 guys lives throughout the year
-
To continue to grow my podcast, it’s actually a massive passion of mine and I love giving you guys value through that platform , and bring on some more guests with new perspectives
-
To get my private pilots license and with that apply to some air guard units or seek other military aviation opportunities
-
This year I sacrificed a lot of time without friends and family, to focus on my business so I wanna devote some time back to them
-
I sacrificed really showing up for myself and I want to improve on giving myself time to recoup after long weeks of work
-
I want to travel to 2 places I have never been to and hopefully outside of the United States
-
I want to give back more to my community
-
Have at least 2 clothing launches
-
Elevate my content to the next level and BRING MORE content than ever. Though this is a smaller page now, I’m going to deliver so much fricking value in 2022. JUST WAIT!
What’s going to be your purpose in 2022?
What’s gonna be the reason why you continue to get through it even when it’s tough?
Have a goal, figure out the steps towards that… and execute
STOP DAY DREAMING ABOUT GETTING IN SHAPE…
Another day at the office
You’re sitting at your desk at work
You’re scrolling through the feed on Instagram
You see my post on there
You think about what it’s like to actually start taking action on your fitness
You start to visualize this possible reality
You picture yourself looking in the mirror a year from now
You got abs, you got pecs that you don’t wanna hide
Your at the beach and your friends are asking how you go in such amazing shape
Your friends wanna workout with you
Then this reality goes away after 30 seconds and you go back to work and forget about it
Ever had this happen?
Those 30 seconds of seeing your possible future and then you just get distracted from reality
I’m actually here to tell you that…this reality your picturing in your head is POSSIBLE
That higher version of you knows you can
So here’s 6 tips to actually get your dream physique
That 30 seconds of reality you pictured is possible but it’s going to take time. It’s important to keep that vision you have and zone in on it.
Train 3-5 days a week. If your new to the gym start with literally 2-3 days a week. You want that vision to come true, stay patient and don’t burn out
Recover!! You NEED rest, your body needs to be able to recuperate in order to function properly week to week. 2-3 rest days a week is what I would recommend.
Eat flexibly. Your diet should be 80% Whole Foods and 20% foods you ENJOY! If you don’t allow room for flexibility , it won’t be sustainable for the REST of your life!
Keep stress levels LOW. The less stress the easier and smoother the progress will come, if your stressed constantly, it’s going to be difficult to consistently see progress.
Get some accountability partners, get a coach, get SUPPORT. We all think we can do this on our own. Especially all my dudes out there, I get it it’s tough to admit when we might need that help or support. I’m right there with you guys! But you are actually STRONGER and will become better by getting support and guidance , by making this process more efficient
AM GRATEFUL
I am grateful that I get to workout
I am grateful that I get to serve my clients
I am grateful for my supportive family
I am grateful that I get the chance to practice my flying
I am grateful for all my past failures
I am grateful for you reading this
We get caught up in the next step
That end result
That light at the end of the tunnel
I truly do believe that if you wanna get far in anything you need to see the beauty of the process
This year has been the best year of my life
I worked on myself more than I ever have
I met @nickbarefitness, because of the wonderful @bacon.megn.cheese, I met my unreal mentors @therealbrianmark , @coleluisdasilva I went to alphalete gym, I went to Florida with my friends
My business is stronger than it ever has been and gets better literally on a weekly basis
I graduated college with my bachelors in Nutrition.
But I have failed miserably more times than I ever have this year as well
I lost friends, I gained friends
I got rejected from the navy
But I am so fucking grateful for the fact that I went through all those events, I went through all my failures
I was able to find strength from these little failures and let them fuel me to be the best version of myself
There is power in being grateful guys
If we get too focused on this one end goal your gonna have a tough time.
Think about the idea that your even alive reading this, your healthy, you can see, hear, taste.
You can make your own decisions
You can decide what you want to do with your life.
I’m forever grateful that I get this opportunity to build my brand, spread the message of go get it and be able to build new relationships online everyday.
Love you guys, and remember to stay grateful for WHERE YOU ARE!
That doesn’t mean put your foot off the gas completely, it means slow down and take a breath and look at how far you’ve come
This isn’t to brag whatsoever, I am just GRATEFUL AS FUCK!
Now got have a fricking week fam
Much love
- Coach Nasser
THE WORST INJURY THAT EVER HAPPENED TO ME
WARNING GRAPHIC IMAGE!!
Saturday morning
Our annual home wrestling tournament
The night prior we spent hours setting up the Matts
I had been practicing all week really focusing on getting my take downs perfected
I finally had a small break through in practice
I was fired up and ready to go for my home crowd
First match
Buzzer sounds
We’re off
He shoots I sprawl
I stand up from bottom
One point on the board for me
1:0 me
He grabs my ankle
I turn my body one way, he turns it the other way
Next thing I know I’m seeing my ankle in a 180 and not moving back
I thought I was dreaming
Immediately rushed to the hospital
My coach said I would get a hot nurse at least, and I believed him in my delusional state of mind
Get to the ER and they turn it back into the position it was supposed to be
Now I’m rushed to surgery to get a medal rod in ankle since my fibula was completely snapped
I cried, I laughed, I was shocked, I felt every emotion under the sun
Knowing that this would be my last chance at wrestling competitively made a rush of tears come to my eyes and I talked to my teammates on the phone
Now 4 months in a cast, crutches, going around a highschool with two floors
Showering sitting down
Relying on others
I hated it
I decided as soon as I first got on crutches
I’m gonna blow the fuck up when I can get back in the gym
I was in the gym with my boot and crutches as soon as I was cleared
I did a program called squat every day as soon as I was clear to put wieght on my feet
I squatted 315 for the first time in my life 3 months later
I’ve squatted 410lbs in my life and deadlifted 515lbs
I’ve ran a half marathon, I’ve ran a half Ironman, I played rugby for 3 years after that
You CANNOT let your current circumstances dictate who the fuck you can become
You CAN decide right now that you will be the best version of yourself starting right now
You can CHOOSE to make this obstacle your going through, to inspire those around you that it’s fucking possible.
Start prioritizing the gym!
DM me "TRANSFORM "
IG: @nassergonzalezfit
FB: Nasser Gonzalez
WARNING: YOU WILL BE TRIGGERED
Ever said this about your health and fitness ?
“I don’t have the money”
“Just a tough time man..with the holidays”
“Just got a lot of bills coming up you know”
This is one of my favorite ones I got
“Gas prices are increasing man…it’s really a bad time”
“I get paid next week…can I get you then”
But these same people will post them
Going out to bars
Going out to dinner
Going to fast food
Going to Starbucks daily
Going on vacations
Buying shoes
Concert tickets
Buying things that really aren’t going to level YOU up
I’m here to tell you what you need to hear
And YOU NEED to know that your spending way too much money on things that are keeping you stuck in the exact same place
You got so used to spending money on things that aren’t bringing closer to your goals that you almost forgot about it
If you want to change the you way you look you need to change the things you are investing in on a daily basis
This isn’t even about my program….
This is about you neglecting your health on a daily basis
Guys a pandemic just happened
What are you waiting for exactly ??
The perfect time?
It doesn’t exist…
It’s either your going to change your habits now or your gonna continue to procrastinate
Procrastination will have out of the gym longer…will have you feeling the same way longer…will have you STUCK longer
It’s time you prioritize you…
Not your cloths
Not your fancy vacations
Not your nights at the bar costing you 150-200$ every time , just for you to get someone’s phone number and never hit them up again
Just for you to get drunk with the same people, that are you keeping you exactly where your at
START LOOKING OUT FOR YOU
Once you start looking out for yourself…
You’ll realize how much you should VALUE YOURSELF
You’ll start gaining confidence in yourself again
You’ll start looking at yourself as important instead of drinking your problems away you’ll fucking face them
I want you to know your important
Just because society molded your mind to think these “regular” habits are the norm doesn’t mean you have to conform
VALUE AND LOVE YOURSELF
- Much love coach Nasser
I TOOK THE SAT 3 TIMES
I could see my breath in the cold
January of 2017
Once again going to a classroom
To take a test
To determine my future
I got assigned a room and walked towards it
My hearts beating like crazy
Checked my bag for my 3 barely sharpened pencils
This was my third try at the SAT
To try and just get a decent score
This test was going to define where I was gonna spend my next 4 years
These next 3 hours
I got a 900 on a PSAT, 950 on an SAT and an 18 on an ACT
So basically barely making it
I had friends who never even prepared and got 1300s, 1400s, 1500s
WHY THE FUCK DO I SUCK
Why ammi so bad at this test Taking shit
Why ammi flawed
I took that test the third time and got my highest score of 1140
After failure after failure
Tutor after tutor
I AM NOT FLAWED
I am GIFTED
Cause while they weren’t studying
I was studying for hours just trying to get a mediocre score
Samething with the gym, I saw these guys with great physiques, naturally athletic , great at sports
I didn’t have that shit
I never was gifted with anything
What I learned through all this is hard work will outlast your competition
Me feeling stupid taught me how to deal with failure
Taught me that just because you missed the mark one time, will not Define who you are
You failing is actually a good thing
So why ammi writing this ?
Because I KNOW some of you might have felt like the person that wasn’t gifted or the person that was always a little bit further behind
I’m with YOU!
I’m here to let you know… you have an advantage
You are a BADASS! You fucking rock!
You don’t see it now but that extra hard work you have to do will 1000% pay off for you
When your seeing someone get great results and putting on half the work at the gym
GOOD
Outwork them
You will appreciate that reward and transformation at the end WAYY MORE!
Outwork them and outlast them!
I know everyone reading this post is destined to be fucking great
So time to get to work, even if you fail, GOOD
NEVER FALL OFF DURING THE HOLIDAYS AGAIN
Another family party tonight
Another dinner
Another dessert
Another day of feeling guilty afterwards
Another day of looking the mirror and hating what you see
Another day that is going to cause you anxiety cause you keep pushing it off
Another day of you putting on 3 pairs of cloths before leaving the house
because the previous ones actually showed how you look in the mirror
Another day of you saying “diet is definitely going to start in the new year”
So you keep telling yourself your going to push this off and off
This IS WHY YOU FALL OFF EVERY YEAR
You fall off because you think you doing the actions from last year will change
You saying “I’m gonna fall off its fine”
Is exactly why your falling off
But if your going to do the same stuff FROM last year…
You will get the same results from last year
So here’s 4 tips on how to stay on track during the holidays this year:
-
STOP telling yourself your going to fall off! START SAYING you are going to THRIVE during the holidays with your fitness
-
If your going to a family dinner PLAN AHEAD.
Eat a little less during the day, leading up to the event dinner. At the end of the day it’s all about that calorie amount!
-
Don’t Skip workouts. Again plan ahead, if your going away, bodyweight workouts, find a gym around the place that your in, fix your gym schedule that week. THERE IS JUST NO EXCUSE! If you want it, you’ll make it happen!
-
Get some guys from work and see who’s trying to start actually getting ahead, instead of getting behind! Having a supportive environment will mold your future. Or hire a coach and get direction and guidance along with that support!
Now your going into 2022 with the most momentum for your fitness you’ve ever had
Your looking so much better in the mirror
Your actually the happiest you’ve ever been
Your happier at your job and have more energy so you get promoted
Your actually more productive and want to get ahead on everything now, instead of constantly falling behind
Other are asking you during the new year “what have you been doing”
THEY LAUGHED AT ME
75 degrees out
Just a couple clouds in the sky
I’m in Middle school
Walking into a classroom
A group of girls bunched up In one corner
I walk into the room
They look at me
Start laughing at me
Cause they heard I had a crush on a “pretty girl”
They thought it was funny enough to tell everyone else about
My face turned red
I was SOO embarrassed
I relived this feeling almost daily Walking in that room
I would go home and just wonder why this happened to me
Why couldn’t I just be like the other guys
Why couldn’t I have a six pack
Why couldn’t girls just be attracted to me
Why did I have to sit down with rolls on my stomach everyday
Why did I have to wear baggy T-shirts all the time
Why did I have to think about every single step I took and if it would make me look fat or not
Why did I have to look in the mirror and look at my man boobs
Some guys were fast
Some guys were strong
Some guys were athletic
And I felt like I had nothing
Why ME
Its because I COULD HANDLE IT !! It’s my future version of myself NEEDED THAT TO HAPPEN!
It built me
It made me NEVER wanna go back to that feeling ever again
Fast forward to college
Fitness is now my passion
It changed me forever
I made my Instagram to start tracking my progress
But now I had people laughing at me for making a fitness page
So I stopped posting on it
I stopped because I didn’t wanna be different
It was then I realized THEY ARE GOING TO LAUGH NO MATTER WHAT
They are going to judge no matter where your at
If you walk on water
They’ll say it’s cause you can’t swim
SO STOP FOCUSING ON THE NEEDS AND OPINIONS OF OTHERS
So I realized I Needed to decide what made me happy
My entire fucking life I’ve been just trying to please everyone except myself
If your in a similar position right now
DO WHAT YOU TRULY ARE PASSIONATE ABOUT
Not what your friends think is cool, not what you parents think you should do, that shit will hinder you from being the absolute best version of yourself
Time to start making yourself a priority fam
NOBODY CARES HOW MUCH YOU BENCH
Ya I said it…
You maxing out everyday at the gym isn’t helping you make progress
And ignoring form, because you want to impress the girl squatting near you doesn’t make you look cool
It actually does the opposite of actually make you stronger…or cool
Its KEEPS YOU STAGNANT!
Now you haven’t increased your max and your wondering why your not seeing any progress in the mirror
Why your chest isn’t growing, why your not getting stronger weekly
Why are you stuck?
It keeps you stagnant because you are constantly over exhausting your body
There’s no growth, there’s no recovery
There’s no time for your central Nervous system to reset
And your not incorporating the methods you should be with actually getting stronger
If you want to get stronger you need to look at it as a marathon not a sprint
You’re FOCUSING ON THE WRONG THINGS!
We are neglecting all the things it actually takes to increasing your strength
It’s not glamorous to do clean reps, it’s not glamorous to progress with lighter weight…but it’s necessary
Here’s 4 tips to start getting stronger
1 .STOP one rep maxing every day. It’s not cool, it will lead to injury, it will lead to you plateauing
-
Have the mindset that this will take time… don’t expect immediate results every day. Gaining strength takes months to YEARS!
-
Implement progressive overload, do a little more weight than last week, do a couple more reps than last week, lower your rest times from last week. These small weekly wins will lead to you actually getting stronger long term.
4.GET ON A PROGRAM. Your going to the gym blind right now. Leading to you one rep maxing every time. Having a game plan is crucial! You’ll make progress more efficiently, and actually see strength gains down the line.
Now your stronger, you have confidence going into the gym instead of uncertainty, and your injury free!
Your also actually SEEING a difference in the mirror instead of constantly being disappointed after you look in the mirror!
You’ll stop obsessing over your max bench and obsessing over small weekly wins!
FROM FULL TIME COLLEGE STUDENT TO FULL TIME BUSINESS OWNER
May 2021
Sun is out
Rhode Island Football field
Parents are cheering me on in the crowd as I accept my bachelors in nutritional sciences
College is finally over
I couldn’t believe it honestly
4 years done
3 years of rugby done
1.5 years of engineering and 2.5 years of straight grind when transferring into nutrition
Online classes for a whole year and a half done
First time I lived on my own
First time taking responsibility for myself
All just done..in the blink of an eye
All my friends and teammates are headed in their own direction
A sense of something missing layed over for me for a couple months if I’m being honest
Not constantly being surrounded by your peers, not constantly having to worry about projects with your group partners
It was just different
I soon realized I needed to maximize on what I was truly passionate about
I needed to go all in with my online fitness coaching and give my all to it
But life is different now straight up…
I’m working for myself 10 hours a day
I’m not around my peers…
Im not going out nearly as much…
I don’t have a professor to report to or a TA to report to
Yes It’s this massive sense of fulfillment that I get to change lives and be able to do this as a job!
But at the same time I definitely do have those moments where I miss college and the experiences
Cause college is like it’s own world, then you come back and you remember it’s not always gonna be like that
College taught me a lot about work ethic and connecting with others
And those same principals apply to my everyday life now
But I know I’m exactly where I’m supposed to be in my life and all my experiences have brought me to this point in my life….
And I couldn’t be more grateful
Though I miss it sometimes I know there a A LOT I need to get done in my life
And college is not gonna make my dreams come true
My college friends, my teammates aren’t going to run my business and get my clients the best possible service
THATS ON ME!
I AM FULLY RESPONSIBLE !
TIME to go harder ever and make these dreams in my head my daily
Don't Fall into this Trap again....
Thanksgiving dinner finally is here
Mom and the relatives are cooking some great turkey, pasta, Mac and cheese , rice, GRAVY
All the good stuff
Dinner finishes then everyone’s eyes light up
Dessert time…finally
𝘊𝘩𝘦𝘦𝘴𝘦𝘤𝘢𝘬𝘦𝘴, 𝘤𝘰𝘰𝘬𝘪𝘦𝘴, 𝘣𝘳𝘰𝘸𝘯𝘪𝘦𝘴, 𝘱𝘦𝘢𝘤𝘢𝘯 𝘱𝘪𝘦
Everyone is digging in and the night ends..
The next day comes
You got all these leftovers…the cookie, the cakes, the Mac and cheese
“Maybe I’ll just have a little for today”
One day turns into 2 days…into 7 days…into 30 days….into 365 days
Same thing with the gym…you took off on thanksgiving… what’s one more rest day?
1 extra rest day ends up being a whole year of you not hitting the gym consistently
I’ve been there guys and my clients have been there
So here’s 3 Tips to stay in momentum this holiday season
- 𝘋𝘰𝘯’𝘵 𝘮𝘪𝘴𝘴 𝘺𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘰𝘯 𝘥𝘢𝘺𝘴 𝘢𝘧𝘵𝘦𝘳 𝘰𝘳 𝘣𝘦𝘧𝘰𝘳𝘦 𝘵𝘩𝘦 𝘢𝘤𝘵𝘶𝘢𝘭 𝘩𝘰𝘭𝘪𝘥𝘢𝘺 𝘪𝘵𝘴𝘦𝘭𝘧…𝘪𝘵’𝘴 𝘫𝘶𝘴𝘵 𝘭𝘪𝘬𝘦 𝘢𝘯𝘺 𝘰𝘵𝘩𝘦𝘳 𝘥𝘢𝘺
- 𝘋𝘰𝘯’𝘵 𝘤𝘰𝘮𝘱𝘢𝘳𝘦 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘧𝘢𝘮𝘪𝘭𝘪𝘦𝘴 𝘩𝘢𝘣𝘪𝘵𝘴…𝘺𝘰𝘶𝘳 𝘧𝘢𝘮𝘪𝘭𝘺 𝘸𝘢𝘯𝘵𝘴 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘵𝘪𝘮𝘦 𝘰𝘧𝘧 𝘢𝘯𝘥 𝘵𝘩𝘢𝘵’𝘴 𝘧𝘪𝘯𝘦…𝘵𝘩𝘢𝘵’𝘴 𝘯𝘰𝘵 𝘺𝘰𝘶…𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘩𝘰𝘭𝘥 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘭𝘦 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘨𝘰𝘢𝘭𝘴 𝘵𝘩𝘪𝘴 𝘵𝘪𝘮𝘦 𝘢𝘳𝘰𝘶𝘯𝘥. 𝘓𝘦𝘵 𝘵𝘩𝘦𝘮 𝘧𝘢𝘭𝘭 𝘰𝘧𝘧 𝘪𝘧 𝘵𝘩𝘦𝘺 𝘸𝘢𝘯𝘵
- 𝘚𝘛𝘈𝘠 𝘏𝘜𝘕𝘎𝘙𝘠 𝘧𝘰𝘳 𝘳𝘦𝘴𝘶𝘭𝘵𝘴. 𝘙𝘦𝘮𝘪𝘯𝘥 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘨𝘰𝘢𝘭𝘴 𝘰𝘯 𝘢 𝘥𝘢𝘪𝘭𝘺 𝘣𝘢𝘴𝘪𝘴. 𝘞𝘦𝘳𝘦 𝘴𝘶𝘥𝘥𝘦𝘯𝘭𝘺 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘤𝘰𝘮𝘱𝘭𝘢𝘤𝘦𝘯𝘵 𝘢𝘯𝘥 𝘵𝘩𝘢𝘵’𝘴 𝘬𝘦𝘦𝘱𝘪𝘯𝘨 𝘶𝘴 𝘴𝘵𝘶𝘤𝘬 𝘸𝘪𝘵𝘩 𝘸𝘩𝘦𝘳𝘦 𝘸𝘦’𝘳𝘦 𝘢𝘵 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸. 𝘠𝘖𝘜 𝘊𝘈𝘕’𝘛 𝘎𝘌𝘛 𝘊𝘖𝘔𝘗𝘓𝘈𝘊𝘌𝘕𝘛. 𝘞𝘦 𝘢𝘳𝘦𝘯’𝘵 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦 𝘨𝘰𝘰𝘥, 𝘸𝘦’𝘳𝘦 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦 𝘨𝘳𝘦𝘢𝘵
Let’s start the new year off with great momentum
Have your family asking you how in the WORLD did you get in such good shape
And set yourself up to have the best year of your LIFE!
Does running help you build muscle?
Early morning, a little cool outside but great weather to go for a run you think
You stretch
Put your headphones in
You got your music going…
You finish up your run with this sense of accomplishment
You got a great sweat in…but
You realize it’s been a couple months and you haven’t gained any definition…
You haven’t gained any muscle mass
It’s frustrating because your doing the push-ups, sit ups and running…
But still
𝘠𝘰𝘶𝘳 𝘢𝘳𝘮𝘴 𝘢𝘳𝘦 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘴𝘪𝘻𝘦
𝘠𝘰𝘶𝘳 𝘤𝘩𝘦𝘴𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘴𝘪𝘻𝘦
𝗪𝐇𝐘 𝐈𝐒 𝐓𝐇𝐈𝐒 𝐇𝐀𝐏𝐏𝐄𝐍𝐈𝐍𝐆?
𝘐𝘴𝘯’𝘵 𝘳𝘶𝘯𝘯𝘪𝘯𝘨 𝘴𝘶𝘱𝘱𝘰𝘴𝘦 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶 𝘭𝘰𝘰𝘬 “𝘧𝘪𝘵”?
So you get discouraged from even running cause it’s not getting you results you want.
Guys RUNNING WILL NOT HELP YOU GAIN MUSCLE MASS
Running is a great form of exercise…to help you get better at running!
If that’s your goal I respect that…running is hard asf …and I can attest to that
But if you want to gain muscle mass, have a bigger chest, bigger arms, bigger shoulders, running will not help you…
𝗪𝐄𝐈𝐆𝐇𝐓 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆 𝐁𝐔𝐈𝐋𝐃𝐒 𝐌𝐔𝐒𝐂𝐋𝐄 𝐌𝐀𝐒𝐒!!
Getting stronger over time on your squats, bench and deadlifts builds muscle mass
Running will help your cardio…so you can keep your heart healthy
YOU CAN DO BOTH! You can run and lift weights but if your main goal is to build muscle the lifting has to be prioritized
Running burns calories and gets you better AT RUNNING
Weight training helps you actually BUILD MUSCLE
So imagine you start shifting your training to weight lifting…
No more discouragement…MORE RESULTS BEING SEEN
More confidence than ever
Start doing the right form of exercise for the goals that you want to reach and you”ll start seeing the results you want
THIS IS ONE OF MY BIGGEST FLAWS
To be honest I’ve been overworking myself lately
I haven’t been smiling as much as I usually do
The problem is I have these super high standards for myself
For my business
For my flight lessons
For my fitness
And ONLY want to give my best to my clients constantly!!
I only want the perfect landings for my flight lessons
I only want the perfect form for my deadlifts
But you know sometimes it can get to be a lot and I’ll just be honest with it
And when something doesn’t go completely my way it gets me down and I question why I even do that thing…can you relate ?
But guys THAT IS PART OF THE PROCESS!
Whether it’s with fitness or life , your goals, there will be times when things don’t go your way and when they don’t…
It’s OKAY!
There’s no need to be super hard on yourself
Just relax take a breath and know that I go through it, you go through it, your a human for wanting more
But getting more takes time and even with me sometimes I don’t have patience
Im glad situations that test my patience arise because it makes me better
It makes me take a step back and reflect, what about all you’ve done up to this point.
You and me both need to take more time for ourselves so we can REFLECT ON HOW FAR WE’VE COME!
For me it might be a flight lesson, or a fitness goal, it’s not always gonna go my way at first and I need to be okay with that
I understand you might have to this high standard for yourself but just make sure your taking time for YOURSELF!
Also realize your at a different point than someone else…this goal might take longer for you than your friend or family member…
You’re awesome and you have a lot to give and don’t forget to give to yourself sometimes!
We’re all a work in progress so let’s PRIORITIZE OURSELVES! So we can get better and be the best versions of us fam
3 FOOD HACKS TO BUILD MUSCLE
It’s Friday night
Your getting ready for a night seeing your boys…
As your getting ready
Your seeing your reflection in the mirror walking out of the shower
Your flexing and suddenly out of no where…start getting super self conscious
“My arms are gonna look small..again tonight”
“Why haven’t I started working out”
“My chest is so small”
“My love handles are getting worse”
Now you look at everything else that isn’t up to par with you
Realizing your shirts not gonna fit the way you want it to
Now you change your shirt 3 times trying to figure out how the fuck your suppose to hide the way your body actually looks
Your not happy with where your at
And you don’t want anyone to know
You go out and just can’t even be present with your friends and family because your constantly thinking about how this shirt is making you look small and fragile
BUT subconsciously you feel this way because you’ve continually put this off
“Ohh diet starts tomorrow”
How about diet starts today
I’ll give you my top 3 snacks to start building muscle straight up
-
SHAKES…they are easy to get in. EASY calories, fuck mass gainer..make your own mass gainer! Fill them up and blend and drink..
-
Natural Peanut Butter/ Nuts…100 calories easy with 1 Tbsp of peanut butter!! Or 1.4 cup of almonds 200 calories…And a great source of monounsaturated fats
3.Natural Juices or Milk…you don’t even notice your getting calories in cause your drinking them!! 1 cup of juice or milk will come out to anywhere from 100-150 calories so utilize your liquids! But still get your water intake in ;)!
Now start implementing these so you can actually start wearing whatever T-shirt you want when you go out
You won’t need to constant change T-shirts because your gonna be looking like a stud in everything brotha !!
NOW IMPLEMENT AND PUT ON SOME GOOD SIZE
I FAILED…AGAIN
Sky’s clear
Slight wind is coming from the west
Beautiful day to fly
On this day I was getting evaluated to see if I can fly solo
I’m nervous…my hands sweaty, my heart racing a little faster
“So what does the alternator do?” my evaluator asks
I go blank….
I DIDN’T STUDY THE SYSTEMS
He explained what it does…but I WASN’T PREPARED!
“I failed” I said to myself
We go fly…landings were good, maneuvers were good
BUT I FORGOT A SUPER IMPORTANT COMPONENT FOR THE LANDINGS
I wasn’t ready…so I failed
Ammi upset? Yeah
Ammi gonna complain ? No
I wasn’t prepared for the test…that was my own fault that I didn’t pass that progress check
Now I have to redo it
But you know what…
GOOD!
I’m glad I failed that progress check cause now I WILL ENGRAVE THOSE THINGS I FAILED AT IN FLIGHT AND NEVER FORGET THEM
A lot of you take failure and let it bring you down, we complain, and whine about not getting get a certain result in our fitness
You didn’t get a certain result because you don’t deserve it…
I didn’t deserve to pass that progress check
Yeah these moments suck but they are moments that are only going to make us better!
So I’m going to keep showing up and I WILL SOLO !
Because I FINISH WHAT I START!
You guys need to start looking at failure as fuel for the next time around
This routine isn’t helping you lose weight…good change it
This exercise isn’t growing your chest…good change it and train harder
Same lessons applied here fam! But we all fail it’s part of life!
Yeah doubt and pout for a few minutes and dust off and get the FUCK BACK IN
You CONTROL how you react to failure, so react accordingly and MAKE IT HAPPEN PEOPLE!
You don’t want flap hanging off of your belly
You don’t want to sit down and just feel of the rolls of stomach fat come together
You don’t want your friends making those little side comments that they think are funny but actually bother the fuck out of you everyday
You don’t want to be scared to take your shirt off in front of other people
I FELT THE SAME WAY!
IF I CAN DO IT, 1000% I KNOW YOU CAN TOO so listen up…
In order to start looking in the mirror to see a difference
To see our abs finally
To wear a tight shirt in public and feel like a stud
To make your friends wonder “wtf did this guy do he looks great”
To actually want to take your shirt off instead of hiding in the Corner of the pool party
I want to give you 4 TRUTHS ON GETTING ABS
𝘛𝘩𝘦𝘳𝘦’𝘴 𝘯𝘰 𝘴𝘶𝘤𝘩 𝘵𝘩𝘪𝘯𝘨 𝘢𝘴 𝘭𝘰𝘴𝘪𝘯𝘨 𝘣𝘦𝘭𝘭𝘺 𝘧𝘢𝘵…𝘐𝘛𝘚 𝘈 𝘓𝘐𝘌. 𝘠𝘰𝘶 𝘤𝘢𝘯’𝘵 𝘵𝘢𝘳𝘨𝘦𝘵 𝘤𝘦𝘳𝘵𝘢𝘪𝘯 𝘢𝘳𝘦𝘢𝘴 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘧𝘢𝘵, 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘭𝘰𝘴𝘦 𝘣𝘰𝘥𝘺 𝘧𝘢𝘵 𝘰𝘷𝘦𝘳𝘢𝘭𝘭!
𝘐𝘯 𝘰𝘳𝘥𝘦𝘳 𝘵𝘰 𝘭𝘰𝘸𝘦𝘳 𝘵𝘩𝘢𝘵 𝘣𝘰𝘥𝘺 𝘧𝘢𝘵 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘦𝘢𝘵 𝘪𝘯 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘥𝘦𝘧𝘪𝘤𝘪𝘵!! 𝘉𝘶𝘵 𝘴𝘰𝘮𝘦𝘵𝘪𝘮𝘦𝘴 𝘺𝘰𝘶 𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘌𝘈𝘛 𝘔𝘖𝘙𝘌 𝘧𝘪𝘳𝘴𝘵 𝘵𝘰 𝘧𝘪𝘳𝘴𝘵 𝘣𝘶𝘪𝘭𝘥 𝘺𝘰𝘶𝘳 𝘧𝘰𝘶𝘯𝘥𝘢𝘵𝘪𝘰𝘯, 𝘨𝘢𝘪𝘯 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩, 𝘣𝘶𝘪𝘭𝘥 𝘤𝘰𝘳𝘦 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩, 𝘣𝘦𝘧𝘰𝘳𝘦 𝘺𝘰𝘶 𝘦𝘷𝘦𝘯 𝘥𝘦𝘤𝘪𝘥𝘦 𝘵𝘰 𝘤𝘶𝘵 𝘥𝘰𝘸𝘯.
𝘐𝘴 𝘸𝘦𝘪𝘨𝘩𝘵𝘦𝘥 𝘰𝘳 𝘉𝘰𝘥𝘺𝘸𝘦𝘪𝘨𝘩𝘵 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘣𝘦𝘵𝘵𝘦𝘳? 𝘛𝘩𝘦 𝘢𝘯𝘴𝘸𝘦𝘳 𝘪𝘴 𝘉𝘖𝘛𝘏.𝘛𝘳𝘢𝘪𝘯 𝘺𝘰𝘶𝘳 𝘢𝘣𝘴 𝘦𝘪𝘵𝘩𝘦𝘳 𝟷 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘢 𝘸𝘦𝘦𝘬 𝘸𝘪𝘵𝘩 𝟺-𝟼 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘰𝘳 𝘶𝘴𝘦 𝘵𝘩𝘦𝘮 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘸𝘢𝘳𝘮-𝘶𝘱 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘳𝘦𝘨𝘶𝘭𝘢𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴!!
𝘯𝘦𝘦𝘥 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘺𝘰𝘶𝘳 𝘱𝘢𝘵𝘪𝘦𝘯𝘤𝘦 𝘪𝘵’𝘴 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘵𝘪𝘮𝘦, 𝘪𝘵 𝘵𝘰𝘰𝘬 𝘮𝘦 𝘠𝘌𝘈𝘙𝘚 𝘣𝘦𝘧𝘰𝘳𝘦 𝘐 𝘩𝘢𝘥 𝘢𝘯𝘺 𝘴𝘪𝘨𝘩𝘵 𝘰𝘧 𝘢𝘣𝘴 𝘪𝘯 𝘮𝘺 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨! 𝘠𝘰𝘶 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵𝘭𝘺 𝘴𝘩𝘰𝘸 𝘶𝘱 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘧𝘢𝘮!
THIS WAS KEEPING ME STUCK
I was unhappy
I was plateaued
I was small
I felt weak
I felt fucking useless
I felt like anything could hurt me
I felt like I couldn’t protect anyone
I felt like everything I said to a girl she would reject me
Who was responsible for this?
Who made me feel this way?
It wasn’t the kids who picked on me
It wasn’t my parents
It was THAT GUY IN THE MIRROR
We all look for someone to blame or find an excuse
YOU ARE THE REASON YOU ARE STUCK RIGHT NOW
LOOK IN THE MIRROR THATS YOUR BEST FRIEND AND YOUR WORST ENEMY
I WASN’T MAKING PROGRESS
Because I was lazy… because I didn’t want to change my habits, I didn’t want to learn how to track calories, I didn’t want to go to the gym and be a new lifter, I didnt want to watch other people thrive while I was this fat out of shape kid..
But that person thinking those thoughts is what kept me as that person
You want to level the fuck up…you need to change the way you think…you need to change what you do on a daily basis
Cause what your doing right now ISN’T CUTTING IT!
This starts with MASSIVE ACTION TOWARDS YOUR GOALS!
I kept reading and watching videos but I never fu&king did anything about it..
YOU WANT ABS! START TAKING ACTION!
You can read all the info I have out there, you can listen to my podcast, read all the info in the world, HIRE A COACH EVEN, and still be stuck because you didn’t take action
WHY YOUR NOT CONSISTENT WITH YOUR DIET!
Time for a little tough love gentlemen
Stop it with keto
Stop it with low-carb
Stop wasting your money buying mass gainer shakes
These are not the solution to your problems
I know you reading this might be struggling with staying consistent on your diet
Getting in enough food, eating throughout the day, just sticking to something that actually works
Your having doubts now thinking this just isn’t for you
After you fell off you say things like “Why should I even bother…I’m happy with how I look anyway”
Now you have convinced yourself your “content” with where your at
This is normal, because when we aren’t good at something as humans, we are drawn away from it
But I know for a fact…
You want those shirts fitting tighter, arms hugging the sleeves, so no more baggy shirts
YOU ARE CONFIDENT in whatever you wear
You want to that waitress to be flirty with you and you’re not even trying
You want to be comfortable in your own skin…your tired of talking about it…YOU WANT TO DO
But with these diets that reality can’t become possible because it’s not sustainable
Yeah you might see results quickly in a few weeks, but what does it matter if your going to lose the results just as fast ?
Does this sound familiar bro?
You can’t cut out a whole food group or depend on a supplement strictly and expect to continue that Diet LONG TERM!
The solution to this is TO NOT CUT OUT THOSE FOODS YOU ENJOY ! THIS IS CALLED FLEXIBLE DIETING
So I gotchu man!
3 tips how to implement flexible dieting and start seeing results
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DESTROY what you have learned previously about other diets, those thoughts will only hold you back, be open minded.
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Every Food we consume is calories are the end of the day. So if you want to put on size eat the proper amount of calories and you will grow!!
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Just because your trying to grow doesn’t mean you eat like garbage !! Keep it clean 80% of the time and the other 20% of the time enjoy some of the food! Have that pizza, ice cream!
This will not only help you start to build a healthier relationship with food but this will give you more FREEDOM!
I USED TO HATE MY VOICE!!
Every time I would turn on a video of me speaking
Immediately start cringing at the sound of my voice
“Is that me?”
I would try to mute it or go past it as fast as possible
It just always was weird to me hearing how I sounded on the outside perspective
So getting into this whole online coaching space it was something I had to overcome
There was no way I could connect with my audience if I wasn’t speaking on camera
So one day I said
“Fuck it”
And posted on my stories, scared of what people would think and how my voice would sound
This was hindering from me being the BEST I COULD BE!
Because the real me LOVES to TALK
I will chat with anyone for days if I could
Now hearing myself speak is routine for me
But that’s because I realized it wasn’t me that hated my voice it was my perception of what other people thought
Once I came into alignment with it, and realized no body hates my voice and I shouldn’t either…
BOOM
I started posting in stories, made vlogs, I just got super uncomfortable
Now I have a fucking podcast where I help you guys reach your fitness goals….a kid who cringed at the sound of his own voice
I love hearing myself talk, I’ll say it!
And if you don’t love the way you sound that’s a PROBLEM!
CAUSE YOUR VOICE IS YOU !!
And If I can come from cringing and hating the way I sounded to now letting my voice be heard to start impacting others…
THERE IS NOTHING THAT CAN HOLD YOU BACK!
Right now you think there is a limit to what you can do!
BUT ITS NOT TRUE!!
limits exist once you start putting one on for yourself!
“Oh I can’t lose this weight” , “I don’t have time”, “I can’t put on size”, “my metabolism is too fast”
BULLSHIT
GET OUT OF YOUR OWN HEAD! YOU CAN DO ANYTHING!
Now start working towards those goals you thought you couldn’t achieve
𝐒𝐓𝐎𝐏 𝗪𝐈𝐓𝐇 𝐓𝐇𝐄 𝐑𝐀𝐍𝐃𝐎𝐌 𝗪𝐎𝐑𝐊𝐎𝐔𝐓𝐒
Stop doing your buddy’s gym workout
Stop with doing these random workouts you see on YouTube
Stop doing the same routine you’ve been doing for a year
We all want to get results, we all want to level up our fitness
We want that confidence walking around, standing up tall
Walking around the beach those POPPING shoulders
In the gym feeling like a BEAST smashing PRs
𝐓𝐡𝐞𝐧 𝐒𝐓𝐀𝐑𝐓 𝐓𝐀𝐊𝐈𝐍𝐆 𝐀 𝐂𝐔𝐒𝐓𝐎𝐌𝐈𝐙𝐄𝐃 𝐀𝐏𝐏𝐑𝐎𝐀𝐂𝐇!
You don’t have the same weak points as your buddy
You have different leverages, different body types, different everything, your experience levels are different
So if you want to maximize on your gym sessions look at these 3 tips
1.𝘚𝘵𝘰𝘱 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘳𝘢𝘯𝘥𝘰𝘮 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴, 𝘰𝘳 𝘦𝘷𝘦𝘯 𝘺𝘰𝘶𝘳 𝘣𝘶𝘥𝘥𝘺’𝘴 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘱𝘭𝘢𝘯, 𝘺𝘰𝘶 𝘢𝘳𝘦𝘯’𝘵 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘢𝘴 𝘺𝘰𝘶𝘳 𝘣𝘶𝘥𝘥𝘺.
2.𝘍𝘪𝘯𝘥 𝘢 𝘴𝘱𝘭𝘪𝘵 𝘵𝘩𝘢𝘵 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘺𝘰𝘶 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘩𝘰𝘸 𝘮𝘢𝘯𝘺 𝘥𝘢𝘺𝘴 𝘢 𝘸𝘦𝘦𝘬 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘨𝘰. 𝟸-𝟹 𝘥𝘢𝘺𝘴 𝘥𝘰 𝘧𝘶𝘭𝘭 𝘣𝘰𝘥𝘺, 𝟺 𝘥𝘢𝘺𝘴 𝘶𝘱𝘱𝘦𝘳/𝘭𝘰𝘸𝘦𝘳, 𝟻-𝟼 𝘱𝘶𝘴𝘩,𝘱𝘶𝘭𝘭,𝘭𝘦𝘨𝘴! 𝘉𝘶𝘵 𝘺𝘰𝘶𝘳 𝘴𝘤𝘩𝘦𝘥𝘶𝘭𝘦 𝘪𝘴 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘧𝘳𝘰𝘮 𝘺𝘰𝘶𝘳 𝘧𝘳𝘪𝘦𝘯𝘥𝘴
3.𝘚𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦 𝘺𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘣𝘢𝘴𝘦𝘥 𝘰𝘯 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶𝘳 𝘸𝘦𝘢𝘬 𝘢𝘵 ! 𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢 𝘴𝘮𝘢𝘭𝘭𝘦𝘳 𝘤𝘩𝘦𝘴𝘵 𝘵𝘳𝘢𝘪𝘯 𝘮𝘰𝘳𝘦 𝘤𝘩𝘦𝘴𝘵, 𝘴𝘮𝘢𝘭𝘭𝘦𝘳 𝘢𝘳𝘮𝘴 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘮𝘰𝘳𝘦 𝘢𝘳𝘮𝘴! 𝘠𝘰𝘶𝘳 𝘣𝘶𝘥𝘥𝘺 𝘮𝘪𝘨𝘩𝘵 𝘯𝘦𝘦𝘥 𝘮𝘰𝘳𝘦 𝘭𝘦𝘨𝘴 𝘣𝘶𝘵 𝘮𝘢𝘺𝘣𝘦 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵 𝘯𝘦𝘦𝘥 𝘮𝘰𝘳𝘦 𝘭𝘦𝘨𝘴!
WHY YOUR GAINING EXTRA FAT AND NOT LEAN MUSCLE
Your pants starting to fit a little bit tighter
Your love handles are starting to come out a little more
Your starting question whether it’s worth it to keep doing this or not
“I think I’m getting too fat”
Well dude here’s the thing…
You aren’t doing it right….
Yes you will gain weight, yes some of will be lean mass, but some of it will be a little fat that’s just how it is with gaining size
But you can SLOW Down that process
You can still put on size and gain an EXTREME AMOUNT OF BODY FAT
I’ll give you gents 3 tips to do exactly that
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𝘚𝘛𝘖𝘗 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘨𝘰𝘯𝘯𝘢 𝘨𝘢𝘪𝘯 𝟷𝟻-𝟸𝟶𝘭𝘣𝘴 𝘪𝘯 𝟺 𝘸𝘦𝘦𝘬𝘴, 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘢 𝘭𝘰𝘯𝘨 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘢𝘯𝘥 𝘵𝘢𝘬𝘦𝘴 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦 𝘰𝘷𝘦𝘳 𝘢 𝘓𝘖𝘕𝘎 𝘗𝘌𝘙𝘐𝘖𝘋 𝘖𝘍 𝘛𝘐𝘔𝘌! 𝘚𝘭𝘰𝘸 𝘢𝘯𝘥 𝘴𝘵𝘦𝘢𝘥𝘺 𝘸𝘪𝘭𝘭 𝘯𝘰𝘵 𝘰𝘯𝘭𝘺 𝘸𝘪𝘯 𝘣𝘶𝘵 𝘴𝘶𝘴𝘵𝘢𝘪𝘯 𝘵𝘩𝘦 𝘳𝘦𝘴𝘶𝘭𝘵𝘴. 𝘈𝘪𝘮 𝘧𝘰𝘳 𝟷/𝟸𝘭𝘣-𝟷𝘭𝘣 𝘢 𝘸𝘦𝘦𝘬
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𝘠𝘖𝘜 𝘈𝘙𝘌 𝘌𝘈𝘛𝘐𝘕𝘎 𝘛𝘖𝘖 𝘔𝘜𝘊𝘏 𝘢𝘯𝘥 𝘦𝘢𝘵𝘪𝘯𝘨 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘪𝘯 𝘴𝘪𝘨𝘩𝘵. 𝘌𝘢𝘵 𝟸𝟶𝟶-𝟻𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘣𝘰𝘷𝘦 𝘺𝘰𝘶𝘳 𝘮𝘢𝘪𝘯𝘵𝘦𝘯𝘢𝘯𝘤𝘦. 𝘒𝘦𝘦𝘱 𝘪𝘵 𝘊𝘓𝘌𝘈𝘕 𝘋𝘜𝘋𝘌! 𝘋𝘰𝘯’𝘵 𝘦𝘢𝘵 𝘨𝘢𝘳𝘣𝘢𝘨𝘦 𝘢𝘭𝘭 𝘥𝘢𝘺, 𝘣𝘦 𝘧𝘭𝘦𝘹𝘪𝘣𝘭𝘦 𝘣𝘶𝘵 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 𝘵𝘩𝘢𝘵 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘧𝘰𝘶𝘯𝘥𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘧𝘰𝘰𝘥𝘴.
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𝘠𝘰𝘶𝘳 𝘯𝘰𝘵 𝘥𝘰𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘤𝘢𝘳𝘥𝘪𝘰! 𝘐’𝘷𝘦 𝘮𝘢𝘥𝘦 𝘵𝘩𝘪𝘴 𝘮𝘪𝘴𝘵𝘢𝘬𝘦 . 𝘉𝘶𝘵 𝘺𝘰𝘶 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘥𝘰𝘪𝘯𝘨 𝘴𝘰𝘮𝘦 𝘴𝘰𝘳𝘵 𝘰𝘧 𝘤𝘢𝘳𝘥𝘪𝘰 𝟸-𝟹 𝘵𝘪𝘮𝘦𝘴 𝘢 𝘸𝘦𝘦𝘬 𝘸𝘩𝘦𝘵𝘩𝘦𝘳 𝘸𝘢𝘭𝘬𝘪𝘯𝘨,𝘳𝘶𝘯𝘯𝘪𝘯𝘨, 𝘴𝘵𝘢𝘪𝘳 𝘮𝘢𝘴𝘵𝘦𝘳, 𝘫𝘶𝘴𝘵 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘺𝘰𝘶 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱 𝘺𝘰𝘶 𝘭𝘦𝘢𝘯𝘦𝘳 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴! 𝘌𝘷𝘦𝘯 𝘪𝘧 𝘪𝘵’𝘴 𝘫𝘶𝘴𝘵 𝟷𝟶-𝟷𝟻 𝘮𝘪𝘯. 𝘎𝘦𝘵 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘪𝘯 𝘋𝘖𝘕𝘛 𝘯𝘦𝘨𝘭𝘦𝘤𝘵 𝘪𝘵!
𝟓 𝐓𝐇𝐈𝐍𝐆𝐒 𝐈𝐌 𝐆𝐑𝐀𝐓𝐄𝐅𝐔𝐋 𝐅𝐎𝐑!
I feel as though as a society we always want what’s next
We always want more and more
But we never take a step back to think about things we’re grateful for daily
If we never are appreciative of what we have we won’t allow room for more into our lives.
So here 5 things I’m grateful:
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𝘐’𝘮 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳 𝘞𝘢𝘬𝘪𝘯𝘨 𝘶𝘱 𝘪𝘯 𝘵𝘩𝘦 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘢𝘯𝘥 𝘣𝘳𝘦𝘢𝘵𝘩𝘪𝘯𝘨, 𝘣𝘦𝘪𝘯𝘨 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘵𝘢𝘭𝘬, 𝘣𝘦𝘪𝘯𝘨 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘸𝘢𝘭𝘬 𝘸𝘪𝘵𝘩 𝘮𝘺 𝘭𝘦𝘨𝘴, 𝘣𝘦𝘪𝘯𝘨 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘵𝘰 𝘴𝘦𝘦 𝘸𝘪𝘵𝘩 𝘮𝘺 𝘦𝘺𝘦𝘴. 𝘛𝘳𝘶𝘭𝘺 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘸𝘦 𝘢𝘭𝘭 𝘵𝘢𝘬𝘦 𝘧𝘰𝘳 𝘨𝘳𝘢𝘯𝘵𝘦𝘥.
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𝘐’𝘮 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳 𝘮𝘺 𝘴𝘶𝘱𝘱𝘰𝘳𝘵𝘪𝘷𝘦 𝘧𝘳𝘪𝘦𝘯𝘥𝘴 𝘢𝘯𝘥 𝘧𝘢𝘮𝘪𝘭𝘺. 𝘠𝘰𝘶 𝘤𝘢𝘯’𝘵 𝘥𝘰 𝘪𝘵 𝘢𝘭𝘭 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯, 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘢 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘴𝘺𝘴𝘵𝘦𝘮 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴. 𝘌𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘭𝘺 𝘮𝘺 𝘱𝘢𝘳𝘦𝘯𝘵𝘴 𝘸𝘩𝘰 𝘩𝘢𝘷𝘦 𝘣𝘦𝘦𝘯 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘱𝘳𝘰𝘷𝘪𝘥𝘦 𝘴𝘰 𝘮𝘶𝘤𝘩 𝘧𝘰𝘳 𝘮𝘦 𝘵𝘰 𝘦𝘷𝘦𝘯 𝘨𝘦𝘵 𝘵𝘰 𝘸𝘩𝘦𝘳𝘦 𝘐’𝘮 𝘢𝘵 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸.
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𝘐’𝘮 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳 𝘮𝘺 𝘊𝘓𝘐𝘌𝘕𝘛𝘚! 𝘞𝘩𝘰 𝘢𝘳𝘦 𝘫𝘶𝘴𝘵 𝘢𝘮𝘢𝘻𝘪𝘯𝘨 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘵𝘳𝘶𝘴𝘵 𝘮𝘦 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘢𝘯𝘥 𝘪𝘵’𝘴 𝘢𝘮𝘢𝘻𝘪𝘯𝘨 𝘵𝘰 𝘭𝘦𝘢𝘥 𝘱𝘦𝘰𝘱𝘭𝘦 𝘸𝘩𝘰 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘵𝘩𝘦𝘮𝘴𝘦𝘭𝘷𝘦𝘴
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𝘐’𝘮 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘧𝘢𝘪𝘭𝘶𝘳𝘦𝘴, 𝘵𝘩𝘦 𝘣𝘶𝘭𝘭𝘺𝘪𝘯𝘨, 𝘵𝘩𝘦 𝘯𝘢𝘮𝘦 𝘤𝘢𝘭𝘭𝘪𝘯𝘨, 𝘵𝘩𝘦 𝘩𝘢𝘵𝘦𝘳𝘴, 𝘪𝘵’𝘴 𝘴𝘩𝘢𝘱𝘦𝘥 𝘮𝘦 𝘵𝘰 𝘸𝘩𝘰 𝘐 𝘢𝘮 𝘵𝘰𝘥𝘢𝘺
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𝘏𝘢𝘷𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘵𝘰 𝘫𝘶𝘴𝘵 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵𝘭𝘺 𝘸𝘢𝘯𝘵 𝘮𝘰𝘳𝘦, 𝘢𝘯𝘥 𝘣𝘦𝘪𝘯𝘨 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘳𝘦𝘢𝘭𝘭𝘺 𝘷𝘪𝘴𝘶𝘢𝘭𝘪𝘻𝘦 𝘸𝘩𝘦𝘳𝘦 𝘐 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘣𝘦 𝘪𝘯 𝘺𝘦𝘢𝘳𝘴 𝘧𝘳𝘰𝘮 𝘯𝘰𝘸 𝘪𝘴 𝘳𝘦𝘢𝘭𝘭𝘺 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘐 𝘢𝘮 𝘴𝘰 𝘨𝘳𝘢𝘵𝘦𝘧𝘶𝘭 𝘧𝘰𝘳 𝘢𝘴 𝘸𝘦𝘭𝘭.
𝗪𝐀𝐑𝐍𝐈𝐍𝐆: 𝐓𝐇𝐈𝐒 𝐌𝐈𝐆𝐇𝐓 𝐎𝐅𝐅𝐄𝐍𝐃 𝐒𝐎𝐌𝐄 𝐎𝐅 𝐘𝐎𝐔
“𝘐 𝘫𝘶𝘴𝘵 𝘩𝘢𝘷𝘦 𝘢 𝘧𝘢𝘴𝘵 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘴𝘮”
“𝘐 𝘥𝘰𝘯’𝘵 𝘬𝘯𝘰𝘸 𝘸𝘩𝘺 𝘵𝘩𝘦 𝘴𝘤𝘢𝘭𝘦 𝘪𝘴𝘯’𝘵 𝘨𝘰𝘪𝘯𝘨 𝘶𝘱”
“𝘐 𝘥𝘰𝘯’𝘵 𝘬𝘯𝘰𝘸 𝘸𝘩𝘺 𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘴𝘪𝘻𝘦 𝘧𝘰𝘳 𝘴𝘰 𝘭𝘰𝘯𝘨”
This might be straight up for some of you but it’s because…
Your in and out dude
You’ll gain some weight and immediately start cutting back as soon as you start taking it seriously
It might be because your half committing to a lot of things right now
listen…
Stop with this half in half out crap
If you want to put on some lean size, your going to gain weight, your going to get bigger, the scale is going to go up
Don’t be scared of it
Embrace it!
Change is never easy, it’s uncomfortable but if you want size then that’s what it takes guys
Know that if you do this it will increase your strength, increase your muscle mass and YOUR GOING TO BE EVEN BETTER!!
So here are 3 tips to ensure a successful lean bulk:
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𝘋𝘰𝘯’𝘵 𝘣𝘦 𝘪𝘯 𝘢𝘯𝘥 𝘰𝘶𝘵, 𝘪𝘧 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘪𝘵, 𝘤𝘰𝘮𝘮𝘪𝘵 𝘵𝘰 𝘪𝘵.
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𝘛𝘢𝘬𝘦 𝘵𝘩𝘪𝘴 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘗𝘙𝘖𝘎𝘙𝘌𝘚𝘚 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘵𝘴. 𝘚𝘵𝘢𝘳𝘵 𝘧𝘰𝘤𝘶𝘴𝘪𝘯𝘨 𝘰𝘯 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳 𝘰𝘷𝘦𝘳 𝘵𝘪𝘮𝘦, 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘢 𝘨𝘳𝘰𝘸𝘪𝘯𝘨 𝘱𝘦𝘳𝘪𝘰𝘥 !! 𝘛𝘢𝘬𝘦 𝘢𝘥𝘷𝘢𝘯𝘵𝘢𝘨𝘦 𝘰𝘧 𝘪𝘵!
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𝘎𝘌𝘛 𝘠𝘖𝘜𝘙 𝘍𝘖𝘖𝘋 𝘐𝘕! 𝘠𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘪𝘯 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘴𝘶𝘳𝘱𝘭𝘶𝘴… 𝘯𝘰𝘵 𝘧𝘰𝘳 𝘢 𝘤𝘰𝘶𝘱𝘭𝘦 𝘥𝘢𝘺𝘴 𝘣𝘶𝘵 𝘊𝘖𝘕𝘚𝘐𝘚𝘛𝘌𝘕𝘛𝘓𝘠!! 𝘐𝘧 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵 𝘨𝘦𝘵 𝘺𝘰𝘶𝘳 𝘧𝘰𝘰𝘥 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘯𝘰𝘵 𝘨𝘰𝘯𝘯𝘢 𝘨𝘳𝘰𝘸 𝘩𝘰𝘮𝘪𝘦 𝘪𝘵’𝘴 𝘴𝘪𝘮𝘱𝘭𝘦.
I can’t believe I’m saying this
But dude straight up it’s been lonely lately man
I feel like people think that because I’m a fitness coach and make all this motivational content that I’m always happy and don’t feel any other emotion
Far from the truth brotha
I’m making content, im at the gym working on my own fitness and I’m working on client programs
That’s a massive amount of time by myself
And I’m just as human as you reading this right now
But I’m not looking for you to feel sorry for me
I’m letting you know that if you’re feeling this way it’s okay!!
Let it build you, let actually be an opportunity for you to control your mind to have positive conversations with yourself
Learn things about yourself you couldn’t learn with distractions around you
And know that it’s temporary
I know one day that these grind hours are going to pay off for my future family and my brand
I’m willing to make that daily sacrifice
I’m so fucking confident that the future will be what I want it to be that loneliness right now doesn’t bother me
It might’ve phased the past version of myself but I have a vision in my head that will become a reality
if your feeling lonely right now my man
if your going to the gym and trying to reach a grind it out, trying to get your food in…it’s a lonely process…
You need to remember why you started, remember how good it’s gonna feel when you have that 6 pack, when you fill out those t-shirts, when finally can look in the mirror and be proud.
HOLD ONTO THAT FEELING. OBSESSES OVER THAT FEELING!
Because homie…you are gonna reach your goal it’s not gonna be easy, not a lot of people are gonna cheer you on
But fuck I believe SO HARD THAT YOU GOT THIS!
Just because it’s not there doesn’t mean it’s not gonna happen, it’s your responsibility to make it happen.
much love fam
- Coach Nasser
HOW I GOT JUDGED WHEN I STARTED MY FITNESS BRAND
Walking down the hallways at school
“Hey it’s NG fitness”
“You workout today bro?!”
“Nice Only Fans”
“Nice vlogs dude”
Parents and family…
“Are you okay?”
“Maybe you should get a real job”
Haters…
“You don’t even look that good and your not that strong, what makes you think you can help people”
Noise every single day, and to this day there is noise
But this is what happenes when you follow a passion
When you deviate from the norm
When you start focusing on what you love
Judgment is going to happen
I’ve learned no matter what you do you will get judged so might as well do what you love
No one else is paying my bills
No one else is with me 24 hours 7 days a week except ME
ME MOTHERFUCKER
IM HERE TO LIVE MY BEST FUCKING LIFE and impact 1000s of lives to take action on their fitness
That is my mission in this world
That’s why when I’m filming at the gym I don’t care if you stare, I don’t care if you don’t like me, I don’t care if you look better, WE ARE NOT THE SAME!
I’m locked into my vision
No amount of words that anyone will ever say to me will make me deviate from my mission to help as many people as possible
So how did I get through this judgment ?
I STOPPED GIVING A SINGLE FUCK
BE HAPPY ABOUT YOUR PASSIONS DON’T HIDE THEM!
THE WORLD NEEDS YOU TO BE YOURSELF AND THE BEST VERSION OF THAT!
Lets be honest guys...the perfect time is never coming! The perfect time was yesterday the next perfect time is right now!
Follow me on IG: @ngfitness5
Dm me with the words "gains" and I'll see if your a good fit for my 1 on 1 coaching program!
6 KEY HABITS TO LIVE YOUR BEST LIFE
Ever been discouraged?
Have one of those days where you feel like nothing is going right
Your gym session wasn’t great
Your not happy with the mirror
You got into an argument about something pointless
I’ve been there so many times man
And it sucks because we know we can control our thoughts! But for some reason sometimes we’re just in this funk
So here’s 5 ways to live your best possible life
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Be 100% yourself, never hide who your character is, the world will appreciate you more actually by you being yourself
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Make sure you exercising 3-5 times a week, you’ll feel better knowing your better yourself physically every week!
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Eat whole clean foods most of the time, but stay flexible enough to still eat the foods you enjoy
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Have a morning routine, make sure you have a goal in mind and you picture that goal every single morning to give you even more purpose
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Be sure to write down 5-10 things you're grateful for every single day, it allows abundance into your life!
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Don’t let subtle failures throughout your days define you, no one is perfect, we win some days we lose some. But keep your eyes on your end goal!
THIS IS WHY YOU’RE NOT PUTTING ON SIZE
STOP SKIPPING BREAKFAST
You wake up shower, brush your teeth and head out to work
Look at your clock and your already running late to work
You rush out and completely skip your breakfast
But this is just like any other day
Now your at work and starting to get hungry
Your co workers ask you to join them for lunch at Applebees and of course your down
Since you haven’t ate breakfast your giving yourself the excuse to eat WHATEVER YOU WANT
You scarf down the chips and salsa, the mozzarella sticks, the burgers, and even a beer
YOU NEED TO STOP THIS
Just because you skipped your breakfast doesn’t mean you can eat like SH*T
4 reasons why you shouldn’t skip breakfast to grow
- Your missing an opportunity to get quality calories in. Your might be missing out on anywhere from 500-1000 calories that could be the reason why your not putting on the size you want
2.You’ll have longer term sustainable energy throughout the day with spacing your meals out!
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You won’t be playing catch up and have the mindset that you should eat like garbage throughout the day to make up for it
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A sense of accomplishment knowing you did another task that was done for the day!
GET YOUR QUALITY CALORIES IN!! YOU WANT SIZE ? ITS TIME TO STOP SKIPPING MY MAN!
IM GLAD I WAS FAT!
I’m grateful I felt uncomfortable with my shirt off
I’m grateful I never confident enough to talk to girls
I’m grateful I got picked on
I’m grateful I made so many mistakes along this journey
IM GRATEFUL FOR MY PATH
BECAUSE IF I DIDN’T GO THROUGH THAT I WOULDN’T BE WHO I AM
I would be satisfied too easily
I would be complacent too often
I would love being average too much
Haha FUCK THAT DUDE
It’s weird what got me started on my journey was just wanting to fit in and now want to do anything but fit in…
This journey taught me Self reliance, Discipline, Patience
And now my coaching program
Never thought I would be doing what I’m doing now
I never thought fitness would take me to where I’m at
But that’s the power and effect it had on me, it gave such fucking purpose and still give me purpose everyday
Now it’s my mission to teach as many guys as I can about this life because I’m telling you this shit will change your FUCKING LIFE !!
AN UNEXPECTED BENEFIT FROM THE NG FITNESS PROGRAM
I was talking with my client the other day and we were going back and forth on what this program really did for him
At first it was about…
Wanting to look good
Wanting that body to impress that girl you see at work everyday
He wanted that fuller chest and wider shoulder
The arms filling the sleeves , to get some veins popping
To have that presence in a room, where he was just confident in himself
But once this fitness goal was accomplished
He realized there was so much more than just looking good
Once he took action and proved to himself that he could do this
It began to reflect on all other aspects of his life!
He wanted to start to take action on things he previously would’ve been skeptical about doing
It opened up his mind to a world of opportunities that he was missing out on this whole TIME!
Now I’m talking to you homie…Once you get your fitness right…you start realize how much you were selling yourself short
My client didn’t change who he was, he unlocked a section in his mind that was always there but needed to be guided through fitness as the first step
This fitness is your MISSING COMPONENT!
If you are finally ready to take action comment
“Gains” below and I’ll see how I can help you out
𝟑 𝐊𝐄𝐘 𝐓𝐈𝐏𝐒 𝐓𝐎 𝐍𝐄𝐕𝐄𝐑 𝐇𝐀𝐕𝐈𝐍𝐆 𝐀 𝐒𝐊𝐈𝐍𝐍𝐘 𝐂𝐇𝐄𝐒𝐓 𝐀𝐆𝐀𝐈𝐍!
Walking down the beach picking a spot to relax with your boys on a great summer day
Everyone is looking their absolute best
Even your friends have been grinding to look their absolute best
𝘛𝘩𝘦𝘯 𝘵𝘩𝘦𝘳𝘦’𝘴 𝘺𝘰𝘶 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸
𝘞𝘪𝘵𝘩 𝘵𝘩𝘦 “𝘴𝘮𝘢𝘭𝘭” 𝘢𝘯𝘥 “𝘧𝘭𝘢𝘣𝘣𝘺” 𝘤𝘩𝘦𝘴𝘵
It almost makes you feel like you stand out from everyone else…
But you know it’s not other people looking it’s you knowing you should’ve done more..
𝘕𝘰𝘸 𝘸𝘦’𝘳𝘦 𝘴𝘪𝘵𝘵𝘪𝘯𝘨 𝘥𝘰𝘸𝘯 𝘸𝘪𝘵𝘩 𝘢 𝘴𝘬𝘪𝘯𝘯𝘺 𝘧𝘢𝘵 𝘤𝘩𝘦𝘴𝘵 𝘢𝘯𝘥 𝘪𝘵 𝘫𝘶𝘴𝘵 𝘧𝘦𝘦𝘭𝘴 𝘴𝘰 𝘶𝘯𝘤𝘰𝘮𝘧𝘰𝘳𝘵𝘢𝘣𝘭𝘦
It’s that feeling where we almost just want to leave as fast you can
You don’t even enjoy the moment because your just getting all these insecurities rushing to your head…
𝐒𝐨 𝐡𝐞𝐫𝐞’𝐬 𝟑 𝐭𝐢𝐩𝐬 𝐬𝐨 𝐰𝐞 𝐜𝐚𝐧 𝐬𝐭𝐚𝐫𝐭 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐲𝐨𝐮 𝐚 𝐜𝐡𝐞𝐬𝐭 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐭𝐡𝐚𝐭 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞 𝐛𝐚𝐜𝐤 𝐮𝐩 𝐛𝐫𝐨𝐭𝐡𝐚!
1.𝘉𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘤𝘩𝘦𝘴𝘵 𝘵𝘢𝘬𝘦𝘴 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘢 𝘮𝘰𝘯𝘵𝘩 𝘰𝘳 𝟸 𝘮𝘰𝘯𝘵𝘩𝘴, 𝘣𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘢 𝘤𝘩𝘦𝘴𝘵 𝘵𝘢𝘬𝘦𝘴 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵 𝘨𝘳𝘪𝘯𝘥 𝘰𝘷𝘦𝘳 𝘴𝘦𝘷𝘦𝘳𝘢𝘭 𝘮𝘰𝘯𝘵𝘩𝘴 𝘵𝘰 𝘺𝘦𝘢𝘳𝘴!
2.𝘚𝘵𝘢𝘳𝘵 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘦𝘯𝘤𝘩 𝘱𝘳𝘦𝘴𝘴, 𝘶𝘴𝘦 𝘵𝘩𝘦 𝟻𝘹𝟻 𝘮𝘰𝘥𝘦𝘭 𝘢𝘯𝘥 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘢𝘵 𝘸𝘦𝘪𝘨𝘩𝘵 𝘦𝘷𝘦𝘳𝘺 𝘸𝘦𝘦𝘬 𝘰𝘳 𝘳𝘦𝘱𝘴 𝘦𝘷𝘦𝘳𝘺 𝘸𝘦𝘦𝘬. 𝘠𝘰𝘶 𝘯𝘦𝘦𝘥 𝘮𝘰𝘳𝘦 𝘷𝘰𝘭𝘶𝘮𝘦 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘤𝘩𝘦𝘴𝘵. 𝘚𝘰𝘮𝘦 𝘰𝘧 𝘮𝘺 𝘧𝘢𝘷𝘰𝘳𝘪𝘵𝘦𝘴 𝘢𝘳𝘦 𝘣𝘦𝘯𝘤𝘩 𝘱𝘳𝘦𝘴𝘴, 𝘤𝘢𝘣𝘭𝘦 𝘧𝘭𝘺𝘴, 𝘚𝘈 𝘱𝘳𝘦𝘴𝘴𝘦𝘴, 𝘐𝘯𝘤𝘭𝘪𝘯𝘦 𝘋𝘉 𝘧𝘭𝘺𝘴. 𝘚𝘰 𝘢 𝘮𝘪𝘹 𝘰𝘧 𝘧𝘭𝘺𝘴 𝘢𝘯𝘥 𝘱𝘳𝘦𝘴𝘴𝘦𝘴 𝘢𝘳𝘦 𝘢 𝘨𝘳𝘦𝘢𝘵 𝘴𝘵𝘢𝘳𝘵.
3.𝘌𝘈𝘛 𝘔𝘖𝘙𝘌 𝘍𝘖𝘖𝘋! 𝘠𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘣𝘶𝘪𝘭𝘥 𝘺𝘰𝘶𝘳 𝘧𝘭𝘢𝘵 𝘤𝘩𝘦𝘴𝘵 𝘣𝘶𝘵 𝘺𝘰𝘶 𝘨𝘶𝘺𝘴 𝘢𝘳𝘦𝘯’𝘵 𝘦𝘢𝘵𝘪𝘯𝘨 𝘦𝘯𝘰𝘶𝘨𝘩. 𝘚𝘛𝘖𝘗 𝘍𝘜𝘊𝘒𝘐𝘕𝘎 𝘚𝘒𝘐𝘗𝘗𝘐𝘕𝘎 𝘉𝘙𝘌𝘈𝘒𝘍𝘈𝘚𝘛 𝘐𝘛𝘚 𝘈 𝘗𝘙𝘐𝘔𝘌 𝘛𝘐𝘔𝘌 𝘛𝘖 𝘌𝘈𝘛! 𝘚𝘵𝘢𝘳𝘵 𝘦𝘢𝘵𝘪𝘯𝘨 𝘮𝘰𝘳𝘦 𝘣𝘶𝘵 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵𝘭𝘺!
𝐓𝐇𝐈𝐒 𝐓𝐇𝐎𝐔𝐆𝐇𝐓 𝐔𝐒𝐄𝐃 𝐓𝐎 𝐇𝐎𝐋𝐃 𝐌𝐄 𝐁𝐀𝐂𝐊
“𝘛𝘩𝘦𝘺 𝘢𝘳𝘦𝘯’𝘵 𝘥𝘰𝘪𝘯𝘨 𝘪𝘵 𝘴𝘰 𝘸𝘩𝘺 𝘴𝘩𝘰𝘶𝘭𝘥 𝘐”
Why should I stand out
Why would I do something uncomfortable
Why would I want to change anyway?
I just wanted to be like everybody else
I wanted to fit in with the “cool” people
I wanted to to feel important to people
I realized being one of “them” fucking sucks
I sat around complaining about life, not getting better, and just wasting time doing stupid shit
I had this voice in my head telling me that I’m better than what I was doing and I started listening to this little voice…
𝘛𝘩𝘦 𝘮𝘰𝘳𝘦 𝘐 𝘭𝘪𝘴𝘵𝘦𝘯𝘦𝘥 𝘵𝘰 𝘵𝘩𝘪𝘴 𝘷𝘰𝘪𝘤𝘦, 𝘲𝘶𝘪𝘦𝘵𝘦𝘳 𝘵𝘩𝘦 𝘷𝘰𝘪𝘤𝘦 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 “𝘤𝘰𝘰𝘭” 𝘱𝘦𝘰𝘱𝘭𝘦 𝘴𝘦𝘦𝘱𝘦𝘥 𝘵𝘩𝘳𝘰𝘶𝘨𝘩
𝐓𝐡𝐞 𝐦𝐨𝐫𝐞 𝐈 𝐥𝐢𝐬𝐭𝐞𝐧𝐞𝐝 𝐭𝐨 𝐢𝐭 𝐭𝐡𝐞 𝐦𝐨𝐫𝐞 𝐦𝐮𝐬𝐜𝐥𝐞 𝐈 𝐩𝐮𝐭 𝐨𝐧, 𝐭𝐡𝐞 𝐦𝐨𝐫𝐞 𝐈 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐩𝐨𝐬𝐭𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐟𝐢𝐭𝐧𝐞𝐬𝐬
Maybe your constantly put in the situation where you don’t know which voice to listen to
Take the path that gets you to the gym, take the path that helps you stay on your calories
The more you do this, the more it will become your norm, the more you will separate from the norm
𝘛𝘩𝘦𝘺’𝘭𝘭 𝘵𝘩𝘪𝘯𝘬 𝘺𝘰𝘶𝘳 𝘸𝘦𝘪𝘳𝘥, 𝘵𝘩𝘦𝘺’𝘭𝘭 𝘵𝘩𝘪𝘯𝘬 𝘺𝘰𝘶𝘳 𝘤𝘳𝘢𝘻𝘺 𝘣𝘶𝘵 𝘍𝘜𝘊𝘒 𝘛𝘏𝘌𝘔 𝘋𝘜𝘋𝘌
Whether it’s drinking, smoking, talking down on people, watching Netflix, TV, You DON’T HAVE TO DO THAT! YOU THINK YOU DO BUT YOU FUCKING DON’T!
𝐘𝐨𝐮 𝐜𝐡𝐨𝐨𝐬𝐞 𝐞𝐯𝐞𝐫𝐲𝐝𝐚𝐲 𝐰𝐡𝐚𝐭 𝐭𝐡𝐞 𝐟𝐮𝐜𝐤 𝐲𝐨𝐮 𝐝𝐨, 𝐬𝐨 𝐝𝐨 𝐰𝐡𝐚𝐭 𝐰𝐢𝐥𝐥 𝐦𝐚𝐤𝐞 𝐲𝐨𝐮 𝐛𝐞𝐭𝐭𝐞𝐫, 𝐜𝐮𝐭 𝐨𝐮𝐭 𝐰𝐡𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐚𝐧𝐝 𝐬𝐮𝐫𝐫𝐨𝐮𝐧𝐝 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐰𝐢𝐭𝐡 𝐩𝐨𝐬𝐢𝐭𝐢𝐯𝐢𝐭𝐲.
HAPPY MONDAY FAM! Literally have the BEST DAY OF YOUR LIFE TODAY MY DUDE
𝟓 𝐒𝐓𝐄𝐏 𝐏𝐑𝐎𝐂𝐄𝐒𝐒 𝐓𝐎 𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆 𝐋𝐄𝐀𝐍 𝐌𝐔𝐒𝐂𝐋𝐄 𝐒𝐓𝐀𝐑𝐓𝐈𝐍𝐆 𝐅𝐑𝐎𝐌 𝐒𝐂𝐑𝐀𝐓𝐂𝐇
You wake up, brush your teeth and of course look in the mirror
𝐓𝐡𝐞 𝐦𝐢𝐫𝐫𝐨𝐫 𝐭𝐡𝐚𝐭 𝐨𝐧𝐞 𝐩𝐞𝐫𝐬𝐨𝐧 𝐲𝐨𝐮 𝐜𝐚𝐧’𝐭 𝐥𝐢𝐞 𝐭𝐨
𝘠𝘰𝘶 𝘲𝘶𝘪𝘤𝘬𝘭𝘺 𝘭𝘰𝘰𝘬 𝘢𝘸𝘢𝘺 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘍𝘈𝘊𝘌 𝘛𝘏𝘌 𝘛𝘙𝘜𝘛𝘏
YOU KNOW YOU ARE CAPABLE OF MORE!
You’ve been ignoring the mirror and ignoring your fitness for TOO FUCKING LONG
𝐈𝐭’𝐬 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐢𝐦𝐩𝐥𝐞𝐦𝐞𝐧𝐭 𝐬𝐨𝐦𝐞 𝐜𝐡𝐚𝐧𝐠𝐞
My 5 step process to gaining lean muscle
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𝘠𝘖𝘜 𝘕𝘌𝘌𝘋 𝘛𝘖 𝘚𝘛𝘖𝘗 𝘉𝘌𝘐𝘕𝘎 𝘚𝘈𝘛𝘐𝘚𝘍𝘐𝘌𝘋, 𝘴𝘵𝘰𝘱 𝘣𝘦𝘪𝘯𝘨 𝘰𝘬𝘢𝘺 𝘸𝘪𝘵𝘩 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶𝘳 𝘢𝘵. 𝘠𝘰𝘶 𝘴𝘢𝘺 𝘺𝘰𝘶 You 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘥𝘰 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘵𝘩𝘪𝘯𝘨𝘴 𝘵𝘰 𝘭𝘰𝘰𝘬 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵.
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S𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘦𝘢𝘵𝘪𝘯𝘨 𝘞𝘩𝘰𝘭𝘦 𝘍𝘰𝘰𝘥𝘴,𝘣𝘦 𝘧𝘭𝘦𝘹𝘪𝘣𝘭𝘦 𝘣𝘶𝘵 𝘯𝘰𝘵 𝘵𝘰𝘰 𝘧𝘭𝘦𝘹𝘪𝘣𝘭𝘦, 𝘢𝘯𝘥 𝘦𝘢𝘵 𝘌𝘕𝘖𝘜𝘎𝘏 𝘧𝘰𝘰𝘥 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘣𝘶𝘪𝘭𝘥𝘪𝘯𝘨 𝘮𝘶𝘴𝘤𝘭𝘦. 𝘍𝘪𝘯𝘥 𝘺𝘰𝘶𝘳 𝘮𝘢𝘪𝘯𝘵𝘦𝘯𝘢𝘯𝘤𝘦 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘵 𝘦𝘢𝘵𝘪𝘯𝘨 𝘪𝘯 𝘢 𝟸𝟶𝟶-𝟺𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘮𝘰𝘳𝘦 𝘵𝘩𝘢𝘯 𝘵𝘩𝘢𝘵.
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T𝘙𝘈𝘐𝘕 𝘍𝘖𝘙 𝘗𝘙𝘖𝘎𝘙𝘌𝘚𝘚. 𝘌𝘯𝘰𝘶𝘨𝘩 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘳𝘶𝘯𝘯𝘪𝘯𝘨 𝘦𝘷𝘦𝘳𝘺𝘥𝘢𝘺, 𝘵𝘩𝘦 𝘤𝘳𝘶𝘯𝘤𝘩𝘦𝘴. 𝘎𝘰 𝘭𝘪𝘧𝘵 𝘴𝘰𝘮𝘦 𝘧𝘶𝘤𝘬𝘪𝘯𝘨 𝘸𝘦𝘪𝘨𝘩𝘵𝘴, 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘣𝘦𝘯𝘤𝘩,𝘴𝘲𝘶𝘢𝘵𝘴 𝘢𝘯𝘥 𝘥𝘦𝘢𝘥𝘭𝘪𝘧𝘵𝘴!
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𝘚𝘵𝘰𝘱 𝘳𝘶𝘴𝘩𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘴𝘩𝘪𝘵. 𝘚𝘵𝘰𝘱 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘪𝘵’𝘴 𝘨𝘰𝘯𝘯𝘢 𝘩𝘢𝘱𝘱𝘦𝘯 𝘲𝘶𝘪𝘤𝘬. 𝘛𝘩𝘦 𝘮𝘪𝘯𝘶𝘵𝘦 𝘺𝘰𝘶 𝘴𝘵𝘰𝘱 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 𝘭𝘪𝘬𝘦 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶𝘳 𝘨𝘰𝘯𝘯𝘢 𝘧𝘶𝘤𝘬𝘪𝘯𝘨 𝘸𝘪𝘯. 𝘔𝘢𝘬𝘦 𝘵𝘩𝘪𝘴 𝘱𝘢𝘳𝘵 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘦 𝘢𝘯𝘥 𝘺𝘰𝘶’𝘭𝘭 𝘧𝘶𝘤𝘬𝘪𝘯𝘨 𝘸𝘪𝘯.
5.𝘎𝘦𝘵 𝘺𝘰𝘶𝘳 𝘣𝘰𝘺𝘴 𝘸𝘩𝘰 𝘢𝘳𝘦 𝘴𝘭𝘢𝘤𝘬𝘪𝘯𝘨 𝘪𝘯 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶 𝘰𝘳 𝘨𝘦𝘵 𝘢 𝘤𝘰𝘢𝘤𝘩! 𝘠𝘰𝘶 𝘤𝘢𝘯 𝘥𝘦𝘧𝘪𝘯𝘪𝘵𝘦𝘭𝘺 𝘥𝘰 𝘪𝘵 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝟷𝟶𝟶%, 𝘣𝘶𝘵 𝘧𝘳𝘰𝘮 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘢𝘯𝘥 𝘩𝘢𝘷𝘪𝘯𝘨 𝘢 𝘱𝘰𝘴𝘪𝘵𝘪𝘷𝘦 𝘦𝘯𝘷𝘪𝘳𝘰𝘯𝘮𝘦𝘯𝘵 𝘨𝘰𝘦𝘴 𝘢 𝘭𝘰𝘯𝘨 𝘸𝘢𝘺 𝘪𝘯 𝘵𝘩𝘪𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺!
In this episode I discuss overcoming doubt and really want you guys to realize you have the power to overcome any obstacle! So keep pushing and striving for more!
Follow me on IG: @ngfitness5
Shoot me a message saying "gains" and I'll see if I can help you reach your fitness goals!
BEST TIME TO WORKOUT
“Fasted cardio in the morning is what’s gonna get you shredded”
Maybe you’ve heard this before
“You need to have at least 2-3 meals in you before you hit the gym”
Maybe you’ve heard that before
Now we have this misconception that there is ONE best time to workout…
Maybe you can’t workout at night cause you have work
Maybe you got work early so you can’t hit the gym in the morning
The truth is
IT DOESN’T MATTER !
Go at a time where it’s sustainable for you.
If you can only do evenings, only evenings
Because if you burn 1000 calories in a workout in the morning it will be 1000 calories at night.
So pick a time and stay consistent with it!
The more sustainable the approach the more results we see long term
Now go kill i
𝐇𝐀𝐋𝐅 𝐈𝐑𝐎𝐍𝐌𝐀𝐍 𝐂𝐎𝐌𝐏𝐋𝐄𝐓𝐄𝐃!
My last turn about 12.5 miles in I knew that it was done
𝘐 𝘴𝘢𝘸 𝘮𝘺 𝘱𝘢𝘳𝘦𝘯𝘵𝘴, 𝘐 𝘴𝘢𝘸 𝘵𝘩𝘦 𝘧𝘪𝘯𝘪𝘴𝘩 𝘭𝘪𝘯𝘦, 𝘐 𝘧𝘦𝘭𝘵 𝘢 𝘴𝘦𝘯𝘴𝘦 𝘰𝘧 𝘢𝘤𝘤𝘰𝘮𝘱𝘭𝘪𝘴𝘩𝘮𝘦𝘯𝘵 𝘤𝘰𝘮𝘪𝘯𝘨 𝘰𝘯
I knew that this former chubby kid had accomplished what he probably thought was impossible.
This goal that even my parents questioned if I should sign up was done
This goal that I had been training for months for but in some ways , I trained a lifetime for it was completed
After a flat tire on my bike on mile 22/56 , after knee cramp after knee cramp from starting the run to finishing. It was done.
Growing up a chubby kid, constantly falling behind on physical activities this was a big moment..
This race taught me 2 very valuable lessons
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F𝘐𝘕𝘐𝘚𝘏 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘴𝘵𝘢𝘳𝘵𝘦𝘥. 𝘋𝘰𝘯’𝘵 𝘫𝘶𝘴𝘵 𝘵𝘢𝘭𝘬 𝘢𝘣𝘰𝘶𝘵 𝘪𝘵, 𝘨𝘰 𝘢𝘯𝘥 𝘧𝘶𝘤𝘬𝘪𝘯𝘨 𝘥𝘰 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘴𝘢𝘺 𝘺𝘰𝘶 𝘸𝘦𝘳𝘦 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰. 𝘐 𝘵𝘰𝘭𝘥 𝘺𝘰𝘶 𝘨𝘶𝘺𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘸𝘢𝘴 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰 𝘵𝘩𝘪𝘴 𝘢𝘯𝘥 𝘪𝘵 𝘨𝘰𝘵 𝘥𝘰𝘯𝘦. 𝘐𝘧 𝘺𝘰𝘶 𝘴𝘢𝘺 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘭𝘰𝘴𝘦 𝟷𝟶-𝟸𝟶𝘭𝘣𝘴. 𝘋𝘖 𝘐𝘛 𝘈𝘕𝘋 𝘍𝘐𝘕𝘐𝘚𝘏 𝘐𝘛. 𝘯𝘰 𝘮𝘢𝘵𝘵𝘦𝘳 𝘩𝘰𝘸 𝘭𝘰𝘯𝘨 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴, 𝘯𝘰 𝘮𝘢𝘵𝘵𝘦𝘳 𝘸𝘩𝘢𝘵 𝘤𝘪𝘳𝘤𝘶𝘮𝘴𝘵𝘢𝘯𝘤𝘦𝘴 𝘤𝘰𝘮𝘦 𝘠𝘖𝘜 𝘍𝘜𝘊𝘒𝘐𝘕𝘎 𝘍𝘐𝘕𝘐𝘚𝘏.
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𝘛𝘩𝘦 𝘰𝘯𝘭𝘺 𝘱𝘦𝘳𝘴𝘰𝘯 𝘵𝘩𝘢𝘵 𝘤𝘢𝘯 𝘴𝘦𝘵 𝘢 𝘭𝘪𝘮𝘪𝘵 𝘰𝘯 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘪𝘴 𝘺𝘰𝘶. 𝘐 𝘴𝘢𝘸 𝟽𝟶 𝘺𝘦𝘢𝘳 𝘰𝘭𝘥𝘴 𝘧𝘪𝘯𝘪𝘴𝘩𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘳𝘢𝘤𝘦. 𝘐𝘵𝘴 𝘈𝘭𝘭 𝘐𝘯 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘥 𝘮𝘢𝘯, 𝘪𝘧 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵 𝘵𝘩𝘪𝘯𝘬 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘪𝘵, 𝘺𝘰𝘶 𝘸𝘰𝘯’𝘵. 𝘉𝘶𝘵 𝘪𝘧 𝘺𝘰𝘶 𝘴𝘵𝘰𝘱 𝘢𝘯𝘥 𝘵𝘩𝘪𝘯𝘬 “𝘰𝘬𝘢𝘺 𝘴𝘩𝘪𝘵, 𝘸𝘩𝘢𝘵 𝘪𝘧 𝘐 𝘫𝘶𝘴𝘵 𝘣𝘳𝘦𝘢𝘬 𝘵𝘩𝘪𝘴 𝘥𝘰𝘸𝘯”. 𝘚𝘵𝘢𝘳𝘵 𝘴𝘦𝘵𝘵𝘪𝘯𝘨 𝘵𝘩𝘪𝘴 𝘣𝘪𝘨 𝘨𝘰𝘢𝘭 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘪𝘯𝘵𝘰 𝘴𝘮𝘢𝘭𝘭𝘦𝘳 𝘴𝘵𝘦𝘱𝘴 𝘵𝘩𝘦𝘯 𝘦𝘷𝘦𝘳𝘺𝘵𝘩𝘪𝘯𝘨 𝘴𝘵𝘢𝘳𝘵𝘴 𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘢𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦.
1lb at a time
1 mile at a time
1 workout a time
𝐁𝐮𝐭 𝐢𝐭 𝐢𝐬 𝐘𝐎𝐔𝐑 𝐂𝐇𝐎𝐈𝐂𝐄 𝐍𝐎𝐓 𝐀𝐍𝐘𝐁𝐎𝐃𝐘 𝐄𝐋𝐒𝐄𝐒
Love y’all and appreciate the support throughout this journey!
“𝐈 𝐅𝐄𝐄𝐋 𝐒𝐎 𝐓𝐈𝐑𝐄𝐃 𝐀𝐋𝐋 𝐓𝐇𝐄 𝐓𝐈𝐌𝐄”
You wake up late…now your almost late for work
Since your constantly thinking about getting to work now there’s no time to eat your breakfast
So we skip breakfast…now we have no energy at work
𝘠𝘰𝘶𝘳 𝘢𝘵 𝘸𝘰𝘳𝘬 𝘢𝘯𝘥 𝘺𝘰𝘶𝘳 𝘚𝘛𝘈𝘙𝘝𝘐𝘕𝘎…”𝘮𝘪𝘨𝘩𝘵 𝘢𝘴 𝘸𝘦𝘭𝘭 𝘨𝘦𝘵 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘷𝘦𝘯𝘥𝘪𝘯𝘨 𝘮𝘢𝘤𝘩𝘪𝘯𝘦..
We got a snickers bar, butterfingers, Lays, Oreos..
Now lunch comes…but you were too busy to pack it
So now you go out to eat at Burger King, McDonald’s, the pizza place..
𝐀𝐍𝐃 𝐘𝐎𝐔 𝐅𝐄𝐄𝐋 𝐋𝐈𝐊𝐄 𝐒𝐇𝐈𝐓 𝐀𝐋𝐋 𝐃𝐀𝐘!
Then you go home and CRASH cause you had a “long day”.
“𝘞𝘩𝘺 𝘥𝘰 𝘐 𝘧𝘦𝘦𝘭 𝘴𝘰 𝘵𝘪𝘳𝘦𝘥 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘵𝘪𝘮𝘦”
𝐈𝐓𝐒 𝐂𝐀𝐔𝐒𝐄 𝐘𝐎𝐔𝐑 𝐄𝐀𝐓𝐈𝐍𝐆 𝐋𝐈𝐊𝐄 𝐒𝐇𝐈𝐓!
3 TIPS TO STOP THIS!
𝘚𝘵𝘰𝘱 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘰𝘧𝘧 𝘺𝘰𝘶𝘳 𝘴𝘤𝘩𝘦𝘥𝘶𝘭𝘦, 𝘰𝘳 𝘔𝘈𝘒𝘌 𝘈 𝘴𝘤𝘩𝘦𝘥𝘶𝘭𝘦 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘚𝘛𝘐𝘊𝘒 𝘛𝘖! 𝘋𝘰𝘯’𝘵 𝘭𝘪𝘦 𝘵𝘰 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧, 𝘨𝘦𝘵 𝘶𝘱 𝘢𝘵 𝘢 𝘤𝘦𝘳𝘵𝘢𝘪𝘯 𝘵𝘪𝘮𝘦, 𝘨𝘰 𝘵𝘰 𝘣𝘦𝘥 𝘢𝘵 𝘢 𝘤𝘦𝘳𝘵𝘢𝘪𝘯 𝘵𝘪𝘮𝘦, 𝘎𝘖 𝘛𝘖 𝘛𝘏𝘌 𝘎𝘠𝘔 𝘢𝘵 𝘢 𝘤𝘦𝘳𝘵𝘢𝘪𝘯 𝘵𝘪𝘮𝘦. (Do this before you go to bed)
𝘎𝘦𝘵 𝘢 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘦𝘢𝘵𝘪𝘯𝘨 𝘳𝘰𝘶𝘵𝘪𝘯𝘦. 𝘞𝘐𝘛𝘏 𝘞𝘏𝘖𝘓𝘌 𝘍𝘖𝘖𝘋𝘚! 𝘒𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘳 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘦𝘢𝘵, 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶𝘳 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘦𝘢𝘵 𝘪𝘵, 𝘩𝘰𝘸 𝘮𝘶𝘤𝘩 𝘰𝘧 𝘪𝘵 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘦𝘢𝘵. 𝘛𝘩𝘦𝘯 𝘺𝘰𝘶 𝘸𝘰𝘯’𝘵 𝘧𝘦𝘦𝘭 𝘵𝘩𝘦 𝘶𝘳𝘨𝘦 𝘵𝘰 𝘨𝘰 𝘰𝘧𝘧 𝘤𝘢𝘶𝘴𝘦 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦𝘥 𝘨𝘢𝘮𝘦 𝘱𝘭𝘢𝘯.
𝘎𝘦𝘵 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘸𝘪𝘵𝘩 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥 𝘰𝘳 𝘢 𝘤𝘰𝘢𝘤𝘩 𝘵𝘩𝘢𝘵 𝘸𝘪𝘭𝘭 𝘩𝘰𝘭𝘥 𝘺𝘰𝘶 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘭𝘦 𝘵𝘰 𝘵𝘩𝘦𝘴𝘦 𝘨𝘰𝘢𝘭𝘴! 𝘛𝘩𝘦 𝘮𝘰𝘳𝘦 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘢𝘯𝘥 𝘨𝘶𝘪𝘥𝘢𝘯𝘤𝘦 𝘺𝘰𝘶’𝘭𝘭 𝘩𝘢𝘷𝘦 𝘵𝘩𝘦 𝘮𝘰𝘳𝘦 𝘴𝘶𝘤𝘤𝘦𝘴𝘴𝘧𝘶𝘭 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘸𝘪𝘵𝘩 𝘵𝘩𝘪𝘴 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘫𝘰𝘶𝘳𝘯𝘦𝘺!
I GOT REJECTED BY THE NAVY
March 2020…I get off the phone with my recruiter after Learning there is a chance I can fly for the navy
As soon as I found out my dream of being a naval aviator was possible I began all the necessary things
Got a tutor for my written exam…check
Took my written exam and passed…check
Finished my degree with over a 3.0…check
Letters of recommendation…check
Written statement…check
Began taking flight lessons…check
Got Corrective eye surgery…check
Medically qualified…check
I was all in like never before
I wanted to be a naval pilot, this was my focus for the last year of my life
August 2021 roles around board results come out !
I’m so excited looking for my ship date, I’m just so happy I get to live this new experience become an officer in the navy
Then boom…
All those thoughts stopped once I saw my name under
“Not professionally recommended”
I soon realized that this dream of mine wasn’t going to become a reality right now
After over a year of work, eye surgery, money on flight lessons…no result…”fuck man”
I had a choice, I have a choice to sit around and WEEP about how I think I’m a great candidate and how I’m qualified, how I deserve this and that
But what the fuck is that gonna do? NOTHING
As soon as I saw that I didn’t get in…I said alright time to see where I went wrong
And go harder than I ever have in my fucking life
It’s moments like this where I don’t blame anyone because the reality is they are taking the best people for that position..
Who am I to question their process, there were probably some absolutely outstanding candidates for that class and whether I apply again or not, nothing will change that factor
But it’s time now to focus on getting my Private Pilots license, study harder, focus on growing my business.
I DIDN’T FAIL, I’m growing and getting better from this
One day I would love to fly for the military but that one day might not be for a while…
But if I just give up that one day is never going to come.
So STOP GIVING UP SO EASY AND FIGHT FOR WHAT YOU WANT IN THIS WORLD. With your fitness, relationships, wealth DON’T GIVE UP CAUSE I REFUSE.
NOW GO GET IT!
𝗪𝐇𝐘 𝐃𝐈𝐃 𝐈 𝐒𝗪𝐈𝐓𝐂𝐇 𝐓𝐎 𝐎𝐍𝐋𝐈𝐍𝐄 𝐂𝐎𝐀𝐂𝐇𝐈𝐍𝐆 ?
I had my last client for the day at the gym I was exhausted
Not that I had anything against my clients I loved them, but I was burnt out.
knowing that I couldn’t give my clients later in the day that same energy I had when I first started my day, just didn’t sit well with me..
𝘖𝘯𝘤𝘦 𝘮𝘺 𝘤𝘭𝘪𝘦𝘯𝘵 𝘭𝘦𝘧𝘵 𝘵𝘩𝘢𝘵 𝘨𝘺𝘮 𝘥𝘰𝘰𝘳 𝘪𝘵 𝘸𝘢𝘴 𝘨𝘢𝘮𝘦 𝘰𝘷𝘦𝘳
I didn’t know what they were eating, I didn’t know what other exercise they were doing, sleep habits, none of that
I HAD NO CONTROL
It was just a quick 30min.-1 hour and we were done. “See ya next week”
I CANNOT change your life with a 30-60 min. Training session.
It upset me, knowing there has to be a way I can build that deeper connection with my clients and get them even better results.
After Covid, with no gym to work at, I doubled down and I knew people would need my help.
THE sheer amount of impact I could make on MORE people and get them BETTER results was amazing to me.
𝘛𝘩𝘦 𝘳𝘦𝘢𝘴𝘰𝘯 𝘐 𝘨𝘦𝘵 𝘣𝘦𝘵𝘵𝘦𝘳 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘪𝘴 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘐 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘳 𝘦𝘢𝘵𝘪𝘯𝘨, 𝘐 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘳 𝘥𝘰𝘪𝘯𝘨 𝘢𝘵 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘦𝘷𝘦𝘳𝘺𝘥𝘢𝘺, 𝘐 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶𝘳 𝘥𝘢𝘪𝘭𝘺 𝘩𝘢𝘣𝘪𝘵𝘴
THAT is VERY POWERFUL
My program straight isn’t for people to lose some weight or put on some muscle
𝐈𝐭’𝐬 𝐟𝐨𝐫 𝐩𝐞𝐨𝐩𝐥𝐞 𝐰𝐡𝐨 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐭𝐡𝐢𝐬 𝐚 𝐋𝐈𝐅𝐄𝐒𝐓𝐘𝐋𝐄 𝐚𝐧𝐝 𝐜𝐚𝐧 𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐞 𝐢𝐭 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐑𝐄𝐒𝐓 𝐎𝐅 𝐓𝐇𝐄𝐈𝐑 𝐋𝐈𝐅𝐄! 𝗪𝐡𝐢𝐥𝐞 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬!
This is no hate to my people who train in person, this is all my opinion of course !
𝐂𝐀𝐑𝐃𝐈𝐎 𝐃𝐎𝐄𝐒𝐍’𝐓 𝐇𝐀𝐕𝐄 𝐓𝐎 𝐁𝐄 𝐁𝐎𝐑𝐈𝐍𝐆
Not again
You have to go on the treadmill…
Walking in place for 30 minutes… woo hoo!
“I really have to do this to get a six pack”
𝘉𝘶𝘵 𝘪𝘧 𝘺𝘰𝘶 𝘥𝘰𝘯’𝘵 𝘩𝘪𝘵 𝘺𝘰𝘶𝘳 𝘤𝘢𝘳𝘥𝘪𝘰…𝘺𝘰𝘶 𝘸𝘰𝘯’𝘵 𝘭𝘰𝘴𝘦 𝘵𝘩𝘦 𝘸𝘦𝘪𝘨𝘩𝘵..
So there has to be a way to make enjoyable
the answer is a lot simpler than you think!
𝐛𝐞𝐟𝐨𝐫𝐞 𝐈 𝐚𝐧𝐬𝐰𝐞𝐫 𝐭𝐡𝐢𝐬 𝐏𝐑𝐈𝐎𝐑𝐈𝐓𝐈𝐙𝐄 𝐓𝐇𝐄 𝗪𝐄𝐈𝐆𝐇𝐓𝐒! 𝐓𝐡𝐞𝐧 𝐰𝐨𝐫𝐫𝐲 𝐚𝐛𝐨𝐮𝐭 𝐜𝐚𝐫𝐝𝐢𝐨…
BUT DO CARDIO THAT YOU ENJOY!
If you like running go run, if you’re a biker go bike, if you just like to walk and throw on a podcast DO IT!!
Swimming, flag football, basketball, there is actually so many different ways to do cardio than just the treadmill or elliptical or stair master
Or even sign up for a 5k, 10k make the cardio work towards something
Get some friends to some sign up with you!
𝘞𝘦 𝘫𝘶𝘴𝘵 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘵𝘩𝘪𝘴 𝘤𝘭𝘰𝘴𝘦𝘥 𝘮𝘪𝘯𝘥𝘦𝘥 𝘵𝘩𝘰𝘶𝘨𝘩𝘵 𝘱𝘳𝘰𝘤𝘦𝘴𝘴 𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘏𝘈𝘝𝘌 𝘵𝘰 𝘶𝘴𝘦 𝘵𝘩𝘦 𝘵𝘳𝘦𝘢𝘥𝘮𝘪𝘭𝘭 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘪𝘵’𝘴 𝘢 𝘭𝘪𝘦…
Some days I’ll do the stair master, some days I’ll run outside, some days I’ll swim, some days I’ll bike, I make it fun and interesting!
𝐀𝐬 𝐥𝐨𝐧𝐠 𝐚𝐬 𝐢𝐭’𝐬 𝐬𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐥𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮, 𝐢𝐭 𝐰𝐢𝐥𝐥 𝐰𝐨𝐫𝐤 𝐅𝐎𝐑 𝐘𝐎𝐔!
Have fun with it, this is meant to be an enjoyable lifestyle !
𝐍𝐨𝐰 𝐠𝐨 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐚𝐟𝐭𝐞𝐫 𝐢𝐭 𝐬𝐪𝐮𝐚𝐝!
𝐍𝐄𝐕𝐄𝐑 𝐂𝐇𝐄𝐀𝐓 𝐎𝐍 𝐘𝐎𝐔𝐑 𝐃𝐈𝐄𝐓 𝐀𝐆𝐀𝐈𝐍
The Oreos, fresh baked chocolate chips, donuts, crumb cake, pizza, burgers
The aroma from the kitchen hits you…
Your mouth is watering for them since it’s been a few days since your last “chest day”
The cookies are calling to you saying “I’m so fricking delicious, forget your diet, you know you want me”
Like a scene from sausage party
“𝘈𝘭𝘳𝘪𝘨𝘩𝘵 𝘮𝘢𝘺𝘣𝘦 𝘐’𝘭𝘭 𝘩𝘢𝘷𝘦 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦”
All of the sudden 15 cookies just gone
“𝘞𝘦𝘭𝘭 𝘴𝘩𝘪𝘵…𝘛𝘩𝘪𝘴 𝘥𝘪𝘦𝘵𝘪𝘯𝘨 𝘴𝘩𝘪𝘵 𝘤𝘭𝘦𝘢𝘳𝘭𝘺 𝘪𝘴𝘯’𝘵 𝘧𝘰𝘳 𝘮𝘦 𝘴𝘰 𝘐 𝘮𝘪𝘨𝘩𝘵 𝘢𝘴 𝘸𝘦𝘭𝘭 𝘫𝘶𝘴𝘵 𝘦𝘢𝘵 𝘵𝘩𝘦 𝘳𝘦𝘴𝘵 𝘰𝘧 𝘵𝘩𝘦𝘮”
The next day comes and now you feel SO GUILTY, it’s literally haunting you cause you’ve been so good
Now your starving yourself all day to make up for it by eating 1500 calories.
𝐒𝐓𝐎𝐏 𝐓𝐇𝐈𝐒
You need to start being more flexible with your diet.
𝐂𝐡𝐞𝐚𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐛𝐢𝐧𝐠𝐢𝐧𝐠 𝐰𝐢𝐥𝐥 𝐬𝐭𝐨𝐩 𝐨𝐧𝐜𝐞 𝐲𝐨𝐮 𝐫𝐞𝐚𝐥𝐢𝐳𝐞 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐟𝐢𝐭 𝐢𝐧 𝐀𝐍𝐘 𝐅𝐎𝐎𝐃 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬.
Listen dude, your foods should be 80% healthy and 20% being flexible with what you want to eat
So stop depriving yourself of your cookies, pizza, and what you LOVE
𝘐𝘵’𝘴 𝘮𝘰𝘥𝘦𝘳𝘢𝘵𝘪𝘰𝘯 𝘧𝘢𝘮.
Every food is calories, if you eat too many calories your gonna gain weight, if your eat less you’ll lose weight
cookies have calories, eat your Whole Foods throughout your day and save some calories for your cookies at night.
It’s that simple
𝘚𝘰 𝘴𝘵𝘰𝘱 𝘳𝘦𝘴𝘵𝘳𝘪𝘤𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘢𝘯𝘥 𝘥𝘦𝘱𝘳𝘪𝘷𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧, 𝘪𝘵 𝘥𝘳𝘪𝘷𝘦𝘴 𝘮𝘦 𝘯𝘶𝘵𝘴 𝘢𝘯𝘥 𝘐’𝘮 𝘴𝘶𝘳𝘦 𝘪𝘵 𝘥𝘳𝘪𝘷𝘦𝘴 𝘺𝘰𝘶 𝘦𝘷𝘦𝘯 𝘤𝘳𝘢𝘻𝘪𝘦𝘳
𝐇𝐎𝗪 𝐈 𝐁𝐀𝐋𝐀𝐍𝐂𝐄 𝐌𝐘 𝐁𝐔𝐒𝐈𝐍𝐄𝐒𝐒 𝐀𝐍𝐃 𝐌𝐘 𝐅𝐈𝐓𝐍𝐄𝐒𝐒!
I know some of you may think “bro what… you write posts and make tik toks”
But it’s WAYY MORE than just that
You got your Facebook group, your clients, your posts, tik toks, podcasts, workouts, eating, and more! and all of those things I never want to half ass cause I WANT THE BEST FOR MY AUDIENCE
It can get stressful and overwhelming sometimes just like any other job!
I have moments where I never want to look at my phone dude, and that’s just me being straight up
But those little things don’t really scare me because I LOVE WHAT I DO!
𝐈 𝐋𝐎𝐕𝐄 𝐇𝐄𝐋𝐏𝐈𝐍𝐆 𝐏𝐄𝐎𝐏𝐋𝐄, 𝐈 𝐋𝐎𝐕𝐄 𝐂𝐇𝐀𝐍𝐆𝐈𝐍𝐆 𝐋𝐈𝐕𝐄𝐒!
So this doesn’t feel like work to me but it’s still tough finding a balance
Not to mention…
Im also been prepping for a half iron man the past few months and the workouts can be up to 4 hours long, and usually two sessions a day
𝘚𝘰 𝘺𝘦𝘢𝘩 𝘣𝘢𝘭𝘢𝘯𝘤𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘤𝘢𝘯 𝘣𝘦 𝘥𝘪𝘧𝘧𝘪𝘤𝘶𝘭𝘵 𝘴𝘰𝘮𝘦 𝘵𝘪𝘮𝘦𝘴, 𝘥𝘰 𝘐 𝘩𝘢𝘷𝘦 𝘥𝘢𝘺𝘴 𝘸𝘩𝘦𝘳𝘦 𝘐 𝘥𝘰𝘯’𝘵 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘥𝘰 𝘦𝘪𝘵𝘩𝘦𝘳 𝘰𝘧 𝘵𝘩𝘦𝘮? 𝘖𝘧𝘤! 𝘐’𝘮 𝘧𝘶𝘤𝘬𝘪𝘯𝘨 𝘩𝘶𝘮𝘢𝘯
But I show up because I if I don’t show up for myself how can I expect my clients to show up for their workouts
I prioritize my workouts because I LEAD BY EXAMPLE
Working out is my personal escape, it allows me to get away from social media and just disconnect and improve myself for that 1-2 hours.
𝐘𝐎𝐔 𝐇𝐀𝐕𝐄 𝐓𝐎 𝐏𝐋𝐀𝐍 𝐎𝐔𝐓 𝐘𝐎𝐔𝐑 𝐃𝐀𝐘𝐒!
If I didn’t plan out my days straight up I would go crazy dude, you find balance by finding time for the things that MATTER MOST TO YOU!
𝘐𝘧 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘶𝘵 𝘮𝘢𝘵𝘵𝘦𝘳𝘴 𝘵𝘰 𝘺𝘰𝘶, 𝘺𝘰𝘶 𝘸𝘪𝘭𝘭 𝘧𝘪𝘯𝘥 𝘵𝘩𝘦 𝘵𝘪𝘮𝘦, 𝘠𝘖𝘜 𝘏𝘈𝘝𝘌 𝘛𝘏𝘌 𝘛𝘐𝘔𝘌!
This post is not to bitch and moan it’s to let you know that YOU CAN FIND A BALANCE TOO! NOW GO EXECUTE FAM!
𝗪𝐇𝐘 𝐌𝐘 𝐂𝐋𝐈𝐄𝐍𝐓𝐒 𝗪𝐈𝐍
Going into anything new can be overwhelming, scary even
uncomfortable, stomach knots
I understand that and my clients understand that
𝘛𝘢𝘬𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘧𝘪𝘳𝘴𝘵 𝘴𝘵𝘦𝘱 𝘤𝘢𝘯 𝘣𝘦 𝘴𝘶𝘱𝘦𝘳 𝘯𝘦𝘳𝘷𝘦 𝘸𝘳𝘦𝘤𝘬𝘪𝘯𝘨
You know you need to make a change
𝐌𝐚𝐲𝐛𝐞 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐥𝐨𝐬𝐭 𝐚𝐧𝐝 𝐣𝐮𝐬𝐭 𝐝𝐨𝐧’𝐭 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨, 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐞𝐚𝐭, 𝐰𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨 𝐚𝐭 𝐭𝐡𝐞 𝐠𝐲𝐦.
You know that help will go a long way but your scared to ask!
My clients win because they took that first step and they TRUSTED ME with their goals.
They admitted to themselves, that there might be more to training , “maybe this dude on Instagram knows a thing or two”
Some even felt stuck for a LONG TIME!
But they stayed open minded to the fact that THIS IS POSSIBLE FOR THEM!
Once they took that leap of faith to sign up for the program, they LISTENED!
𝐓𝐡𝐞𝐲 𝐤𝐞𝐩𝐭 𝐭𝐡𝐚𝐭 𝐨𝐩𝐞𝐧 𝐦𝐢𝐧𝐝𝐞𝐝𝐧𝐞𝐬𝐬 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐚𝐧𝐝 𝐟𝐨𝐥𝐥𝐨𝐰𝐞𝐝 𝐭𝐡𝐞𝐢𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐚𝐧𝐝 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐩𝐫𝐨𝐭𝐨𝐜𝐨𝐥𝐬.
𝐓𝐡𝐞𝐲 𝐭𝐚𝐤𝐞 𝐂𝐎𝐍𝐒𝐈𝐒𝐓𝐄𝐍𝐓 𝐀𝐂𝐓𝐈𝐎𝐍!
But consistent action on the RIGHT THINGS IS WHAT IS NEEDED!
𝘈𝘯𝘥 𝘰𝘧 𝘤𝘰𝘶𝘳𝘴𝘦 𝘐 𝘖𝘕𝘓𝘠 𝘖𝘝𝘌𝘙 𝘋𝘌𝘓𝘐𝘝𝘌𝘙 𝘛𝘖 𝘎𝘐𝘝𝘌 𝘔𝘠 𝘊𝘓𝘐𝘌𝘕𝘛𝘚 𝘔𝘠 𝘉𝘌𝘚𝘛!
Once you start doing these little things results are gonna start coming much faster my man!
𝐅𝐄𝐄𝐋𝐈𝐍𝐆 𝐋𝐎𝐒𝐓 𝐀𝐓 𝐓𝐇𝐄 𝐆𝐘𝐌?
You freeze when you walk in the gym from all the options
Should you go heavy or light?
Which one will help us lose fat and still hold onto that lean muscle?
𝗪𝐞 𝐡𝐞𝐚𝐫 𝐬𝐨 𝐦𝐚𝐧𝐲 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐭𝐡𝐢𝐧𝐠𝐬 𝐚𝐛𝐨𝐮𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 !
It can cause confusion and makes us second guess if what we are doing at the gym is even worth it…
𝘛𝘩𝘦 𝘵𝘪𝘮𝘦 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘦𝘧𝘧𝘰𝘳𝘵 𝘢𝘧𝘵𝘦𝘳 𝘯𝘰𝘵 𝘴𝘦𝘦𝘪𝘯𝘨 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘨𝘦𝘵𝘴 𝘧𝘶𝘤𝘬𝘪𝘯𝘨 𝘢𝘯𝘯𝘰𝘺𝘪𝘯𝘨 𝘩𝘰𝘮𝘪𝘦 𝘐’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘵𝘩𝘦𝘳𝘦 !
So which will help us get results heavy or lighter weights?
The answer is actually both!
𝐋𝐞𝐭𝐬 𝐛𝐫𝐞𝐚𝐤 𝐝𝐨𝐰𝐧 𝐭𝐡𝐞 𝐩𝐫𝐨𝐬 𝐚𝐧𝐝 𝐜𝐨𝐧𝐬:
𝐇𝐞𝐚𝐯𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 𝐩𝐫𝐨𝐬: 𝘠𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘨𝘰 𝘩𝘦𝘢𝘷𝘺 𝘪𝘯 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘰𝘷𝘦𝘳 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘴𝘶𝘳𝘦 𝘺𝘰𝘶𝘳 𝘱𝘶𝘴𝘩𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘢𝘯𝘥 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘪𝘯𝘨. 𝘎𝘦𝘵 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳 𝘰𝘷𝘦𝘳 𝘵𝘪𝘮𝘦! 𝘊𝘢𝘯’𝘵 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘪𝘧 𝘺𝘰𝘶𝘳 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵𝘭𝘺 𝘶𝘴𝘪𝘯𝘨 𝘭𝘪𝘨𝘩𝘵𝘦𝘳 𝘸𝘦𝘪𝘨𝘩𝘵𝘴 𝘢𝘳𝘦 𝘢𝘳𝘦𝘯’𝘵 𝘱𝘶𝘴𝘩𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧!
𝐇𝐞𝐚𝐯𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 𝐜𝐨𝐧𝐬: 𝘊𝘢𝘯 𝘨𝘦𝘵 𝘪𝘯𝘫𝘶𝘳𝘦𝘥 𝘪𝘧 𝘺𝘰𝘶 𝘶𝘴𝘦 𝘩𝘦𝘢𝘷𝘺 𝘸𝘦𝘪𝘨𝘩𝘵 𝘵𝘰𝘰 𝘧𝘳𝘦𝘲𝘶𝘦𝘯𝘵𝘭𝘺 𝘰𝘷𝘦𝘳 𝘵𝘪𝘮𝘦! 𝘠𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘯𝘦𝘦𝘥𝘴 𝘵𝘰 𝘳𝘦𝘴𝘵 𝘢𝘯𝘥 𝘳𝘦𝘤𝘰𝘷𝘦𝘳 𝘢𝘴 𝘸𝘦𝘭𝘭!
𝐋𝐢𝐠𝐡𝐭𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐩𝐫𝐨𝐬: 𝘞𝘦 𝘴𝘵𝘪𝘭𝘭 𝘯𝘦𝘦𝘥 𝘵𝘩𝘢𝘵 𝘮𝘶𝘴𝘤𝘭𝘦 𝘦𝘯𝘥𝘶𝘳𝘢𝘯𝘤𝘦 𝘵𝘰 𝘰𝘳𝘥𝘦𝘳 𝘵𝘰 𝘨𝘦𝘵 𝘵𝘩𝘢𝘵 𝘥𝘦𝘧𝘪𝘯𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘣𝘶𝘳𝘯 𝘰𝘧𝘧 𝘮𝘰𝘳𝘦 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘪𝘯 𝘵𝘩𝘦 𝘨𝘺𝘮. 𝘈𝘭𝘴𝘰 𝘩𝘪𝘨𝘩𝘦𝘳 𝘳𝘦𝘱𝘴 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘮𝘶𝘴𝘤𝘭𝘦 𝘴𝘪𝘻𝘦 𝘢𝘯𝘥 𝘤𝘳𝘦𝘢𝘵𝘦 𝘮𝘰𝘳𝘦 “𝘩𝘺𝘱𝘦𝘳𝘵𝘳𝘰𝘱𝘩𝘺” 𝘢𝘴𝘱𝘦𝘤𝘵𝘴 𝘰𝘧 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨
𝐋𝐢𝐠𝐡𝐭𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭 𝐜𝐨𝐧𝐬: 𝘠𝘰𝘶𝘳 𝘯𝘰𝘵 𝘱𝘶𝘴𝘩𝘪𝘯𝘨 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘢𝘴 𝘮𝘶𝘤𝘩 𝘪𝘯 𝘵𝘦𝘳𝘮𝘴 𝘰𝘧 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘪𝘰𝘯 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘭𝘪𝘧𝘵𝘴, 𝘴𝘰 𝘢𝘴 𝘢 𝘯𝘢𝘵𝘶𝘳𝘢𝘭 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘣𝘶𝘪𝘭𝘥 𝘮𝘶𝘴𝘤𝘭𝘦, 𝘺𝘰𝘶 𝘢𝘭𝘴𝘰 𝘯𝘦𝘦𝘥 𝘵𝘩𝘢𝘵 𝘩𝘦𝘢𝘷𝘪𝘦𝘳 𝘸𝘦𝘪𝘨𝘩𝘵
𝐈 𝗪𝐀𝐒 𝐎𝐍𝐄 𝐎𝐅 𝐓𝐇𝐄 𝐒𝐋𝐎𝗪𝐄𝐒𝐓 𝐊𝐈𝐃𝐒 𝐎𝐍 𝐓𝐇𝐄 𝐓𝐄𝐀𝐌
Growing up I hated running, I hated the idea of it, I hated how it made me feel.
𝐄𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐰𝐚𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐡𝐚𝐧 𝐦𝐞 𝐚𝐭 𝐢𝐭, 𝐚𝐧𝐝 𝐢𝐭 𝐰𝐚𝐬 𝐬𝐨 𝐨𝐛𝐯𝐢𝐨𝐮𝐬.
There was this one baseball practice where I was so behind everyone else and I was in the back with the “bigger guys”
But I wasn’t a “bigger guy” by any means, I was just as average sized as any of the other kids.
I catch my breathe after being one of the last kids to finish the run around the park
I immediately felt out of place from everyone else
I felt like I didn’t belong almost instantly after that
I knew change was coming after that..
That same out of shape chubby kid, that could’ve even keep up with the 7th grade baseball team. Just did something that he thought was impossible.
𝐈 𝐰𝐚𝐬 𝐚𝐛𝐥𝐞 𝐭𝐨 𝐟𝐢𝐧𝐢𝐬𝐡 𝐦𝐲 𝐟𝐢𝐫𝐬𝐭 𝐞𝐯𝐞𝐫 𝐡𝐚𝐥𝐟 𝐦𝐚𝐫𝐚𝐭𝐡𝐨𝐧.
I clocked my time at 1:58:15, which Is a PR for me! Now that’s not great by any means but it’s a new standard for me. That’s roughly a 9:00 min. Per mile pace
𝘐 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘳𝘶𝘯𝘯𝘪𝘯𝘨 𝘫𝘶𝘴𝘵 𝟷 𝘮𝘪𝘭𝘦 𝘪𝘯 𝟷𝟸 𝘮𝘪𝘯𝘶𝘵𝘦𝘴.
But if I didn’t take action when I was 13 years old, and out of shape, and running with the bigger guys. I never would have even thought this was possible.
Even after going through highschool sports I still saw running as a barrier for me, recently I said “fu&k you running”.
This new Nasser, not only went the distance, but I got more…I want more…
Once you start setting that standard higher and higher, you’ll start seeing possibilities..
Maybe right now you think you can’t lose fat and put on muscle
That you can’t change your appearance, that you can’t change how you look. That your just destined to be in this situation for the rest of your life…
𝐈’𝐦 𝐭𝐞𝐥𝐥𝐢𝐧𝐠 𝐲𝐨𝐮 𝐫𝐢𝐠𝐡𝐭 𝐧𝐨𝐰, 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐚𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐢𝐟 𝐲𝐨𝐮 𝐭𝐚𝐤𝐞 𝐢𝐭 𝐬𝐭𝐞𝐩 𝐛𝐲 𝐬𝐭𝐞𝐩. 𝐑𝐞𝐩 𝐛𝐲 𝐫𝐞𝐩, 𝐦𝐢𝐥𝐞 𝐛𝐲 𝐦𝐢𝐥𝐞.
𝐆𝐎 𝐀𝐍𝐃 𝐅𝐔𝐂𝐊𝐈𝐍𝐆 𝐆𝐄𝐓 𝐈𝐓!!
“𝐈𝐬 𝐭𝐡𝐢𝐬 𝐞𝐯𝐞𝐧 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐟𝐨𝐫 𝐦𝐞”
You decided now that you want to start losing the belly fat and build some muscle
Want that six-pack to start coming in
𝗪𝐚𝐧𝐭 𝐭𝐡𝐚𝐭 𝐟𝐮𝐥𝐥 𝐜𝐡𝐞𝐬𝐭 𝐲𝐨𝐮𝐫 𝐠𝐢𝐫𝐥 𝐨𝐫 𝐟𝐮𝐭𝐮𝐫𝐞 𝐠𝐢𝐫𝐥 𝐜𝐚𝐧 𝐥𝐚𝐲 𝐨𝐧 𝐦𝐚𝐲𝐛𝐞
Some Muscular arms….I fricking love it dude but
Now your in the process and your starting to realize it’s not that easy.
You’ve been putting time and energy towards this but you just don’t see a difference in that mirror…
The belly fat is still here
𝐘𝐨𝐮 𝐬𝐭𝐢𝐥𝐥 𝐚𝐫𝐞𝐧’𝐭 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐥𝐢𝐤𝐞 𝐙𝐚𝐜 𝐄𝐟𝐟𝐞𝐫𝐨𝐧
The arms are still looking like mclovin from super bad
Then all your thoughts in your head, you start to question “is this even possible for me”
“𝐀𝐦𝐦𝐢 𝐞𝐯𝐞𝐧 𝐦𝐞𝐚𝐧𝐭 𝐭𝐨 𝐝𝐨 𝐭𝐡𝐢𝐬”
Because you put time towards this goal and you deserve results homie!
My clients and I have BEEN through this, state of being STUCK! So listen…
𝐇𝐞𝐫𝐞𝐬 5 𝐑𝐞𝐚𝐬𝐨𝐧𝐬 𝐰𝐡𝐲 𝐲𝐨𝐮𝐫 𝐧𝐨𝐭 trimming 𝐛𝐞𝐥𝐥𝐲 𝐟𝐚𝐭 𝐢𝐧𝐭𝐨 𝐦𝐮𝐬𝐜𝐥𝐞
1.𝘠𝘰𝘶 𝘵𝘩𝘪𝘯𝘬 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘨𝘰𝘯𝘯𝘢 𝘣𝘦 𝘲𝘶𝘪𝘤𝘬 𝘢𝘯𝘥 𝘺𝘰𝘶𝘳 𝘳𝘶𝘴𝘩𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴, 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴 𝘛𝘐𝘔𝘌.
2.𝘠𝘰𝘶𝘳 𝘭𝘪𝘬𝘦𝘭𝘺 𝘰𝘷𝘦𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘰𝘯 𝘺𝘰𝘶𝘳 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴. 𝘚𝘰 𝘦𝘢𝘵 𝘞𝘩𝘰𝘭𝘦 𝘍𝘰𝘰𝘥𝘴, 𝘦𝘢𝘵 𝘪𝘯 𝘢 𝘤𝘢𝘭𝘰𝘳𝘪𝘦 𝘥𝘦𝘧𝘪𝘤𝘪𝘵.
3.𝘠𝘰𝘶 𝘰𝘯𝘭𝘺 𝘯𝘦𝘦𝘥 𝟹-𝟻 𝘥𝘢𝘺𝘴 𝘢 𝘸𝘦𝘦𝘬 𝘔𝘈𝘟 𝘰𝘧 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨. 𝘠𝘰𝘶 𝘋𝘖𝘕’𝘛 𝘯𝘦𝘦𝘥 𝘢 𝘤𝘳𝘢𝘻𝘺 𝘸𝘰𝘳𝘬𝘰𝘶𝘵, 𝘰𝘳 𝘦𝘹𝘤𝘦𝘴𝘴𝘪𝘷𝘦 𝘤𝘢𝘳𝘥𝘪𝘰! 𝘍𝘰𝘤𝘶𝘴 𝘰𝘯 𝘨𝘦𝘵𝘵𝘪𝘯𝘨 𝘴𝘵𝘳𝘰𝘯𝘨𝘦𝘳 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘤𝘰𝘮𝘱𝘰𝘶𝘯𝘥 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵𝘴 (𝘴𝘲𝘶𝘢𝘵, 𝘣𝘦𝘯𝘤𝘩 𝘢𝘯𝘥 𝘥𝘦𝘢𝘥𝘭𝘪𝘧𝘵). 𝘋𝘰𝘯’𝘵 𝘣𝘦 𝘢𝘧𝘳𝘢𝘪𝘥 𝘵𝘰 𝘨𝘰 𝘩𝘦𝘢𝘷𝘺.
4.𝘠𝘰𝘶’𝘳𝘦 𝘯𝘰𝘵 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵. 𝘠𝘰𝘶 eat 𝘸𝘦𝘭𝘭 𝘰𝘯𝘦 𝘥𝘢𝘺 𝘣𝘶𝘵 𝘵𝘩𝘦𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 𝘺𝘰𝘶𝘳 𝘦𝘢𝘵𝘪𝘯𝘨 cheesy bread.
5.𝘕𝘰 𝘴𝘶𝘱𝘱𝘰𝘳𝘵! 𝘎𝘦𝘵 𝘢 𝘤𝘰𝘢𝘤𝘩 𝘰𝘳 𝘧𝘳𝘪𝘦𝘯𝘥𝘴 𝘵𝘩𝘢𝘵 𝘸𝘪𝘭𝘭 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘵𝘩𝘦 𝘧𝘶𝘤𝘬 𝘰𝘶𝘵 𝘰𝘧 𝘺𝘰𝘶!
“I NEED to get out of here”
There’s so many eyeballs on me it’s so uncomfortable
They’re all watching my every move, judging every jiggle my stomach makes
Staring at my skinny arms
My saggy chest that bounces up and down
They’re wondering why all my shirts are so baggy
My mind is saying “I need to get out of here”
That’s how I felt growing up, when I was walking from class to class, In the lockeroom, in the lunch cafeteria
Every single move I made, I felt a set of eyes just constantly watching me and judging every body part that was flabbing up and down with every step I took.
I felt like I was in a bubble, trapped, but I couldn’t get out until that bell rang to go home
And instantly I got home, got comfortable, didn’t do anything to make a change.
Until one day I realized I couldn’t live life thinking about taking action, NOBODY IS COMING TO SAVE ME.
I didn’t want to constantly have to feel like I was watched/judged, I WAS FUCKING DONE.
I didn’t even know what to do I just ran every fucking day because I didn’t know anything else.
After years on my craft, I soon realized my thoughts were so immersed on my own self improvement that I stopped giving a shit about others opinions.
If your struggling through something similar just realize this
You have the capability just like I do and every living human being has, to MAKE A CHANGE.
Otherwise your gonna ride a long wave of people judging you and thinking what’s best for you for the rest of your life
Once you start implementing change, your gonna be a stud, not give a fuck, and the only thing others are gonna think is that your crazy for the amount of work ethic you have and you’ll get heads turning wishing they could be you.
This feeling is a freedom, freedom from your previous self, freedom from others judgment.
But if your going through it, I’m here with you! And your gonna get it through it, TAKE OWNERSHIP and LETS RIDE SQUAD! HAPPY THURSDAY!
𝐄𝐯𝐞𝐫 𝐟𝐞𝐥𝐭 𝐨𝐮𝐭 𝐩𝐥𝐚𝐜𝐞 ?
Like you just don’t belong or fit in with everyone else in the room
That feeling of being criticized by others who you view as superior
Leading you to just feel like you wanna run away and go back to where you feel comfortable again
But that comfort is what lead you to this feeling in the first place
𝐒𝐨 𝐒𝐓𝐄𝐏 𝐎𝐔𝐓 𝐎𝐅 𝐓𝐇𝐀𝐓 𝐂𝐎𝐌𝐅𝐎𝐑𝐓 𝐙𝐎𝐍𝐄
What I learned this weekend being around like minded people and others playing at a much higher level than me and who I viewed as superior to me
I realized they all started somewhere too, they aren’t better than me, they started at the exact same place that I did and have put in the time and the effort.
THEY DESERVE where they’re at.
That made me reflect and say I need to put in more work, I need to be patient, and I shouldn’t view myself as lesser.
𝐈 𝐬𝐡𝐨𝐮𝐥𝐝 𝐯𝐢𝐞𝐰 𝐦𝐲𝐬𝐞𝐥𝐟 𝐚𝐬 𝐚 𝐛𝐞𝐠𝐢𝐧𝐧𝐞𝐫.
Just because I’m a beginner doesn’t mean I’m any less. It means this will take time, effort and work.
Just like putting on lean solid muscle mass, it takes time and effort, and you should never view yourself as less because your just starting.
𝐁𝐮𝐭 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐬𝐭𝐞𝐩 𝐢𝐧𝐭𝐨 𝐭𝐡𝐚𝐭 𝐧𝐞𝐰 𝐯𝐞𝐫𝐬𝐢𝐨𝐧 𝐨𝐟 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐛𝐞 𝐨𝐤𝐚𝐲 𝐰𝐢𝐭𝐡 𝐛𝐞𝐢𝐧𝐠 𝐚 𝐬𝐭𝐮𝐝𝐞𝐧𝐭 𝐚𝐧𝐝 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐛𝐨𝐭𝐭𝐨𝐦.
Once this thought process is established there is absolutely nothing stopping you from reaching your fitness goal, and it’s just a matter of time once you have the proper game plan and support!
𝐒𝐚𝐲 𝐢𝐭 𝐰𝐢𝐭𝐡 𝐦𝐞 “𝐈𝐌 𝐎𝐊𝐀𝐘 𝗪𝐈𝐓𝐇 𝐁𝐄𝐈𝐍𝐆 𝐀 𝐁𝐄𝐆𝐈𝐍𝐍𝐄𝐑”
GIVING OUT 5 SECRETS TO GROW YOUR ARMS
Maybe you’ve tried programs, exercises, but they just haven’t gotten you those arms that are hugging the sleeves;).
Well gents don’t worry I’m here to help out with that, cause I don’t want my guys suffering on the other end of the screen with smaller arms than you fucking deserve and work hard at every week so here ya go…
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You CANNOT just GIVE UP! Don’t try and blame genetics, compare yourselves to where others at. Focus on YOUR GROWTH AND YOURS ALONE! And just become obsessed with growing them, but even if after a couple of months of training you still don’t see results, YOU GET BACK IN THE GYM AND HAVE THE MINDSET THAT YOU ARE NOT GOING TO STOP!
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We gotta be eating a sufficient amount of food!! Don’t be starving yourself and expect your arms to grow. Eat enough for your body to start putting on size(which is different for everyone). Eat the right foods too, your body won’t recover with a shit diet and therefore your arms won’t recover and grow with a shit diet, Whole Foods 80%-90% of the time.
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Train your arms more frequently, not everyday of course, but more than you are now. If your doing 3-4 exercises, start doing 4-5. You have to train HEAVY and light with arms, so stop just going for a quick “pump” and actually challenge yourself a little on curls. You have to be focused to really start getting that kind muscle connection.
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This is not a chore, or something that you do for 2 hours at the gym. The arms start growing when they recover, so make sure your making this part of your life and not just something you do at the gym and then forget.
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Have guys or girls around you that want more for themselves, whether it’s to grow their arms or chest, back doesn’t matter man. Put yourself in a spot that, the mindset of never quit is engraved in you. Don’t hang around people that will make you wanna quit after a week of trying to grow your arms. Train with people or hang with people that will push you to your limits and further.
Hope these secrets helped you guys on your journey. STICK WITH IT MY GUYS!
In this podcast episode I talk about how this road to reaching your fitness goals is going to have obstacles no matter what! You need to keep striving and stay on your path. It'll be hard no doubt about it, but you can do it!! Much love fam!
Your boy Coach Nasser
Follow me on Ig @ngfitness5
Dm me the words "change" and I'll see how I can help you out in your fitness journey!
In this episode of the go get it podcast, I am joined by my boy Sal to explain to you guys that everyone has time, everyone can make the time if they choose to make it a priority for themselves! So make it a priority and make the time for yourself! Now GO GET IT !!
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Be sure to follow me on IG @ngfitness5 for more!
If you want to get stronger and learn how to get stronger, listen closely to this Podcast episode done with my boy Daniel. Daniel is a powerlifter and me and him go in depth with how we have been able to get to the strength levels that we are at right now and how we plan to progress as we move forward. As well we give advice to any lifting person in the gym just looking to gain strength, whether your just starting off or not we got you in this podcast episode, so give it a listen and make sure to leave a review of the podcast! Much love Fam! Appreciate you guys!
3 Keys Tips to putting on Muscle Mass!!
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Follow me on Instagram: @ngfitness5
Facebook: Nasser Gonzalez
I DID MY FIRST EVER TRIATHLON!
Well… I did it guys!! Got out of my comfort zone of training and tried something I’ve never tried before and the experience was just awesome! Just so everyone has a background this specific sprint triathlon was 1/2 mile swim, 7.78 miles on bike and 3.2 mile run (I believe).
Straight up like this was wayyy harder than I thought it was gonna be to be honest… like that swim man, when so many people are around you and everyone is confused is just a different type of experience you can’t get anywhere else.
What I loved really was how much everyone clearly was sucking throughout this whole thing, including me, bro when you bike up hill for 8 miles straight it’s a different pain. But everyone was feeling that same pain.
A big thing that I think needed was being humbled, when your 22 and think your in good shape and then a 67 year old passes you and a 15 year old passes you, at that point you embrace it and you realize “alright I’m not nearly as good as I thought I was”
But overall I’m really happy that I got it done, the run I was probably the happiest with even though I know clearly I can improve upon that! The swim just needs some getting used to and the biking needs the most work for sure, I swear it could be cause of my bike, but maybe it’s my baby quads.
Honestly looking again back to that 13/14 year old who never even thought of dong shit like this cause I was too much in a place of comfort, and now literally putting my self in a position to get physically uncomfortably is just an awesome feeling! Also I signed up for a half marathon at the end of September so fucking HYPED!!
HOW DID I MAKE THIS A HABIT ?
I get a lot of questions about how to make fitness a lifestyle and just a one hit wonder that you forget about after a couple days of workouts!
I see the issue is a lot of us just go too hard too fast, and then we fall off just as quick if we do that. Someone that’s never been to the gym a day in their life should not be working out 6-7 days a week off the bat, you have to work up to that kind of tolerance. Someone that’s never ran a diet before should not be running a Keto diet that is extremely unsustainable…ITS TOO MUCH!
If you’re going to make this a habit and part of your life you NEED TO START SMALL. A person who gets into running doesn’t flat out start with a marathon. You work up to it with 5ks, 10ks, and gradually start implementing.
If you don’t start taking it slow, this cycle of on and off training will continue and you’ll continue to get more discouraged about how this isn’t possible but your issue is, you WON’T TAKE IT SLOW!
So if your starting off here’s some actionable advice you can use today. Don’t start with 6 days week, start with 3 simple full body days at the gym a week and see if that helps. Maybe add some walking in the routine if you enjoy that. Or just some form of cardio you genuinely look forward to. Next just start off by tracking your foods, stop rushing into diets that cut out whole food groups…IT IS STUPID and UNSUSTAINABLE. Tracking your calories will give you a sense of what foods contain what nutrients and macronutrients!
So imagine a life where this is actually becoming a habit, your on track your looking good, you got great momentum to getting your six pack and there is no slowly you down because you STARTED Slow and and worked your way up to more advanced training. So don’t overcomplicate it and make it a lifestyle not a chore
DECIDE WHO YOU WANT TO BE….
You decide daily who you are and who you are becoming. So if your habits and current lifestyle are something that aren’t fulfilling you or making you happy, then YOU CAN DECIDE TO CONTINUE TO DO THAT…
If you continue to do what your doing on a DAILY BASIS, then there’s no growth, there’s no change and most importantly no results either, so it’s time to decide if who you want to be is more important than who your settling for right now.
If you want to change your fitness, if you want abs, if you want eyes turning at the beach, or your friends telling you look great. Start MAKING A CHANGE. Start going to the gym, start tracking your nutrition, hire a coach.
And if you have that uncomfortable feeling In you’re stomach as I write this…GOOD! It means your leveling up, it means this message is meant for you to take action upon. Your current self might not want to listen to me, but the more disciplined version with a great physique is on the other side just waiting for you to take action TODAY!
How I overcame constantly starting from scratch with my fitness journey…
When I was 13/14 sitting in my chair, not having ever done any real exercises and wishing I had started and it just got me upset so much.
I just wanted to change, I just wanted to stand out somewhat. I didn’t want to continue on with this version of myself. So I started but I was starting from scratch…
So I started running, just to get fucking moving, and doing some ab circuits here and there but it was a start… and I was proud of myself to get the ball rolling.
Then highschool came along and the first time I really saw a real weight room.. and I had to start from scratch I had to learn how to utilize these weights to turn myself into who I knew I could be.
I was making progress learning more and more and then boom..my senior year of highschool snapped fibula, crouches 4 months straight, PT for 3 months. And to be completely honest though the injury was bad, a fire lit up inside me that knew when I came back this was just the beginning….I squatted 315lbs for the first time in my life 3 months after. But I started from scratch…roger that.
Fast forward to college…I had never played rugby in my life, so I started from scratch I was never great at it, but I put in effort to learn as much as I could and I had a fucking blast but it was because I wasn’t afraid to start from scratch…roger that
Then I started my online training business about a year and a half ago and I started from scratch again knew nothing about it.
At this point now in my life being unfamiliar with something doesn’t scare me it excites the shit out of me actually learning something new that I know absolutely nothing about. I love being a student and I won’t stop learning about lifting or anything that peeks my interest.
If you don’t start loving starting from scratch your growth is behind hindered by so much . SO STOP BEING SCARED OF STARTING FROM SCRATCH!! You want something go learn from someone who has done it before or start learning more about it and become obsessed with it.
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YOU HAVE TO WIN THE FIGHT AGAINST YOURSELF DAILY….
Everyone has this inner critic in their head. And you know exactly what the fuck I’m talking about. That thing that wants to you stay the same, stay comfortable, stay COMPLACENT. Stay in bed, stay making excuses, not hit the gym.
This voice has been holding you back from being the absolute best version of yourself to date. This voice thinks it can control you, but this fight is daily, it’s constant, but you CONTROL YOU!
You have the power to control what you do on a daily basis. The voice is lying to you, there is more greatness in ignoring that voice, than listening to it AND YOU KNOW IT!
The key isn’t ignoring the voice once or twice l, it’s fighting it and fighting it every fucking day. It knows you are capable of more and it’s scared of that. So we have to silence it.
Everyday you show up to your workouts, everyday you show up to the gym, everyday YOU SHOW IT WHOS FUCKING RUNNING THIS SHIT. Trust me I know it’s hard, but once you get consistent , the voice gets weaker and weaker, until it says “this human is not going to stop”.
I can confidently come on here and say that I scare the shit out of inner critic, “oh your tired you don’t wanna get out of bed”, is what it told me this morning, I got the fuck up and went on a 38 mile bike ride, haha it didn’t like that too much. SO PUSH YOUR LIMITS DAILY, show up for those workouts and start to show this voice who’s in charge here and then you’ll realize everything you’ve been leaving on the table ;)! HAPPY MONDAY!
Follow my IG: ngfitness5
Facebook: Nasser Gonzalez
If you're looking for help to start getting those abs dm me on my instagram saying "shred" and lets see if your a good fit for the program!
BY FAR ONE OF THE HARDDEST THINGS I LEARNED ON MY FITNESS JOURNEY
So I was sitting on my couch at 13 years old thinking that I was going to overnight just get the physique that these super lean guys had and all the girls wanted and respected and maybe finally start feeling like a somebody…
So I worked out for 1 week…no results….2 weeks…no results….3 weeks…. Samething.
I thought why the hell don’t I have abs yet ? Like I’m doing these workouts, I’m trying to watch my nutrition…
Being my naive self I looked up “how to get a six-pack in 6 minutes”…. I did that workout everyday….still not where I wanted to be. I was improving but I still didn’t have my abs that I’ve been “working so hard for”. I even thought getting abs was sun tanning abs on your stomach. I was desperate
I was discouraged, but I thought “what if I do one more workout….then maybe I’ll have them”… after telling myself that for a couple years I realized this is a patience game and consistency game.
The truth was I kept thinking about the quick fix, I kept thinking that people would start hanging out with me if I got these abs. All these naive thoughts and feelings were things I needed to go through. I NEEDED TO try those quick fix solutions….I needed to think everyone would like the kid with abs.
It gave me a spark but we need to realize that this takes time…. It wasn’t until I was about 20 years old that I finally started seeing the results I was looking for at 13 years old.
This is a process and I’m grateful for everything I’ve learned throughout it but I needed to embrace that process and realize what it was doing for me at the time. And I honestly wouldn’t take any of it back for the world. I just thank the universe for making me learn that on my own. Even if I started for the silliest reason it kept me going and I didn’t want to stop… and now I can’t stop ;)!
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BE SO DRIVEN NOTHING CAN STOP YOU…
For all my young guys out there, this trait needs to be instilled in us. I’m just seeing too many of us become complacent with where where we’re at. Our lives are full steam ahead and we’re getting satisfied now?? Keep reading if you want more out of your life….
We lose that initial “spark” we had when we first started our journeys. We start to think that we reached our potential, maybe it’a because our family, girlfriend, or friends aren’t reaching their potential.
Now we start to think that being at the same level is okay…ITS NOT. ITS NOT AND YOU KNOW IT. There’s something in your head that saying it’s not okay and thats the voice and drive you need. That drive won’t care what your friends, family, are doing cause it knows that you are capable of more.
Listen to it, embrace it, let it take over so you can set new standards for those around you. Let that it drive you to the highest version of yourself and don’t let anyone fucking stop you until you get there.
Once you become driven and in other words borderline obsessed with what your doing and your goals nothing will phase you, nothing will make your deviate from it. No excuse is worth falling off. So dog deep into your “why”, why do you want to put on lean mass, why do you want to lose weight. Write that shit down and instill that why into your brain. LET THAT FUEL YOUR DRIVE TO BECOME UNSTOPPABLE!
If you wanna be in a group of men that are driven, goal oriented and are on the road to becoming unstoppable comment below “me” and I’ll see if your a good fit for the program. HAPPY MONDAY FAM!
SUPPLEMENTS TO PUT ON LEAN MASS!
TO ALL MY YOUNG GUYS OUT THERE TRYING TO GROW!! Put that mass on, get stronger, and bigger and think that supplements are what you need…you're wrong.
Supplements are called “supplements” for a reason, they essentially assist in making the main foundations of putting on size which is nutrition and training and enhance those two components.
For example let’s look at @bpnsupps pre workout, it’s there to make my training session more intense. Another common one protein powder, it’s meant to help you get to your protein goal quicker but you should still be eating those quality foods to get the majority of your protein in.
So if your at the point where you have the training and the nutrition a consistent basis, and you want that extra 2-5% help from supplements then consider using them. Don’t think these are the TOOL or FAST TRACK to get you to you fitness goals cause you will be disappointed in the long run.
So yes they’re helpful of course but you need to have your foundation built or beginning to build it or you just gonna have no idea why your buying all these products.
Not the answer you wanted to hear I’m sure but I’m only here to give y’all the truth! But here is the supplements I take daily pretty much, fish oil, multivitamin, strong green products, strong reds, protein powder, pre workout, and a focus product from @leadingedgesupps use code Nasser for 15% off if you guys want. I use it a lot for cardio or just when I feel like I need that extra energy and boost!
NOW LETS CRUSH THIS FRIDAY FAM!
Dr. Aziz was my Metabolic Metabolism Professor from the University Rhode Island, but he has taught several different courses on exercise physiology, to different nutrition courses. In this podcast we went into the specifics of metabolism pathways, gave our thoughts on different FAD diets on the market, and how we think you should consider going about your dieting and nutrition. We also dove into how you should be maximizing on your training and what type of training styles suit which type of individual. We also briefly mentioned how does you body handle food before and after a workout, and what you should consider eating during that time frame. Hope you guys enjoy!!
3 TIPS TO STAY FULL WHILE LOSING WEIGHT!
A lot of us struggle with losing weight cause we THINK we’re always hungry, but the truth is… your not always hungry, you think your hungry cause there’s a bunch of food tempting you around your house!
However though at times it’s tough to even actually not actually get hungry! Or HANGRY at everyone around you haha, so here’s 3 simple tips to incorporate into your weight loss regiment:
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DRINK WATERRR… literally all day every day make this part of your routine throughout the day. I would aim for about a gallon a day(consult your doctor if you want the exact amount but usually 1 gallon or close to is pretty good for most people). Drink water before your meals and after your meals to keep that stomach full or “feeling” full!. Water has zero calories so YOUR WELCOME!
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Eat plenty of fruits for snacks throughout the day!! Here’s the think with fruits, typically they’re high in fiber compared to other foods, and taste delicious at the same time and low calorie! So if your feeling hungry throughout the day clementines, apples, oranges, bananas, pineapple they’re all fantastic, low calorie and filling to have!
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Get your DAMN PROTEIN IN! Much like fiber, protein has this affect to keep you fuller or satiated throughout the day. So if your looking for a quick on the go protein source protein shakes are always available or if your prepared the night before some chicken or some steak of your choosing, this will also bring down those hangry cravings you got. (Shoot for .7-1 gram of protein per lb of bodyweight)
SPEAK IT INTO EXISTENCE!
If you got a goal you want to achieve whether that’s fitness, business, family, relationships, that goal will not happen without constantly reminding yourself of that goal.
You need to verbally put it out into the universe so the universe can begin to open up a pathway for you to get there. That doesn’t mean it’s just gonna happen, you have to work for it of course. But allow yourself to recognize that it’s a real goal for you as well.
This past week for me, visiting all the places I’ve been watching for years on end, I told the universe I’m going to visit @bpnsupps @officialalphaletegym, and I fucking made it happen. I told the universe I was gonna completely transform my body, I told the universe I was gonna graduate with over a 3.00 gpa, I told the universe I will help over 30 guys reach their fitness goals and this is just the beginning of it all!!!
You don’t have to be special, there’s no skill required for it to happen, you just need to believe in yourself and allow yourself to think that you can do this!!!
How long should you be resting in between sets?
This is a common question I see, and it’s very important to know how long you should be resting! If we don’t know how long to rest for we could not be getting the most out of our workouts and in turn not be getting the results that we want.
Some people rest for way too long sometimes but on the other hand some people take almost no rest in between sets, so which one is the right one ?
So for exercises we want to go heavy on such as bench, squats and deadlifts and most likely we’re going for reps somewhere in the 1-6 rep range, we’ll need some more rest because we want to make sure we are getting stronger on these movements. It’s crucial we get stronger on these movements because they incorporate multiple muscle groups as opposed to other exercises that only work one muscle group. So want rest times that are higher really anywhere from 90 sec-3,4 or even 5 minutes, because you need to be going into that set fully recovered.
For exercises that were not going as much for strength such a face-pull, or a cable curl, tricep push-downs, though we want to increase the weight on these of course it’s not as crucial than the compound movements mentioned above. For these types of exercises which are more isolation and working one muscle group as opposed to multiple, we’re going for a higher amount of reps, anywhere from 10-20 reps really. We are going for what’s called hypertrophy, which is correlated with muscle growth through these higher rep ranges. The rest times we want are going to be lower because we’re using a lower weight we want to keep it intense, so we’ll utilize anywhere from 30 sec.-1 min. For these rest times. Sometimes maybe no rest times at all.
As fast as hiit cardio goes usually you’ll have about 10-30 sec. in between each exercise in intense interval training.
So in summary different exercises requires different rest times, so just make sure your utilizing the correct rest times or you could be either not getting enough of it or too much rest.
Repeat Repeat Repeat...
You may hate constantly doing the same thing over and over again. You may hate going to the gym 4-5x A week, you may hate tracking your calories daily.
But guess what? ITS FUCKING NECESSARY IF YOU WANT TO BE SUCCESSFUL IN THIS FITNESS JOURNEY!!
There’s a lot of things in our lives that we’re gonna have to repeat constantly that we don’t want to do. But repetition is whats gonna keep you structured, grounded and actually build that discipline to see the results that you want not only physically but mentally as well.
Repetition will suck there’s no doubt, but you should want this shit so bad religion shouldn’t even phase you, you should just be actually putting in the work and not thinking about if it’s repetitive or not.
Show up constantly no matter what, o you don’t feel like getting to the gym? Repeat your routine get there anyway, don’t feel like tracking calories ? Repeat your routine track them anyway.
Repetition is one of the main components that will build your discipline over time so in summary KEEP GOING, be a fucking machine that does the same shit everyday, and makes him/herself better by sticking to their routine and being consistent with it! Ofc there is room for some leeway but the work needs to get done first ;).
If you don’t start repeating the good habits then you’ll start repeating the bad ones... you choose what type of lifestyle your tryna live. LETS HAVE A MONDAY. Let’s also not forget the soldiers who gave their lives for our freedoms today Fam may they Rest In Peace . Don’t forget to tell your family members and friends who were former military to thank them for their service and all the sacrifices they have made as well
3 Tips to stay focused on your goals
Ever have trouble just dialing in on a certain goal or constantly being thrown off track by things that keep coming up ? I’ve been there multiple times so it definitely can be difficult to really stay on that end goal you keep telling yourself to reach.
Yes of course this can be applied to fitness, which everyone should have a certain goal they are chasing in terms of fitness but these can be transferred over to really any goals you guys have that you're looking to accomplish. So here’s 3 tips you could use for that ;):
1️⃣ Daily visualization - you need to picture where you wanna be 5-10 years from now daily or almost daily to serve as a reminder of why your doing what your doing on a daily basis.
2️⃣Have a dialed in morning routine - setting the tone for the day is so important that it’s what’s gonna drive the rest of your day. So your standards high early, wake up early, make your bed, workout, etc. it’ll give you that momentum to go be successful in your day
3️⃣Write out a schedule for the day the night before or morning of - I used to think I had no free time but when you actually break it down and write out your schedule you’ll realize you have quite some time to yourself, so utilize that time to do what you love, build your business, get better at your current job, or just reevaluate and see what your next life move is and use that free time to start working towards that
Hopefully these tips help you get your money started off right fam let’s get itt!!
3 tips to tap into your inner beast at the gym
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I always found myself struggling to get in a proper headspace at the gym, especially if I had so many other things going on with school, at the house, with friends or just life as overwhelming me.
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This would prevent me from having a good workout in general and it would suck! Cause I wanted to fully concentrate on my workout but I couldn’t for some reason. So here are a couple tips to prevent this from happening to you guys.
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3 tips to get in your zone at the gym:
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- A pre workout might help just to get your energy levels up overall and have that additional sense of focus for the workout, or a cup of coffee or just something that will make you more concentrated
- Hop on the treadmill for 5-10 min. Before the workout starts just to really start getting in the zone and start visualizing yourself executing the workout and getting yourself in that mindset to be there as opposed to directly going to the weights. This can also help to bring on some sort of sweat/increase body temp. Which in general does increase the intensity in my opinion. (Maybe wear a hoodie to bring the intensity up even more)
- Listen to something that’s gonna motivate you. You can of course listen to music but I have been finding that longer motivational speeches are even better, just hearing people become better and overcome obstacles, reminds me that I can do the same no matter what type of day I’m having
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Hope you guys found these tips helpful!!
Don’t dig yourself a deeper Hole, Climb out of it
I remember I was sitting on my bed on a rainy night at 13 years old, just constantly thinking about starting a workout routine or thinking about getting into better shape for baseball. So I sat there and felt fucking bad for myself, but in reality I was actually digging myself into a deeper hole by avoiding even starting or delaying the process any longer.
People do this daily, where they will think about starting their journeys and maybe they aren’t the best place mentally or they’re go through something in the family, at school, work, and they decide to push off their fitness.
This is one of the worst things you can do, because when we’re down, not in the best place a true test to see who is gonna hang in there. Who is gonna hit their workout, who is going to show up for their daily routines no matter what happenes, who is going to stay consistent no matter what life hits at them? That’s where we are truly made
By you skipping out on workout your digging yourself in a deeper mental hole, you bringing yourself farther and farther from the light at the tunnel , and starting to work towards a goal like a fitness goal could start to open your mind up to the possibility that you could get through this dark time in your life.
It showed me that not only can I make it, but I can thrive if I chose to. So you not taking action on this goal of yours is only digging you deeper and brining you further from the light, so do yourself a favor get the fuck up today and fucking WIN!! LETS GOO!!
MEAL TIMINGS
I remember I was sitting in my couch watching this video on intermittent fasting and then another one that said I need to eat a certain amount protein every couple of hours. This quickly lead to me having my heart race and feeling overwhelmed!
This overwhelm can easily just lead to you being confused and then not change your habits at all! If your not changing your habits at all then we’re not gonna see those results we wanna see in the long run right!
So here’s what you do with meal timings, since certain people have different periods where they are hungry I encourage them to eat at the times that they are actually hungry. It would be optimal to have to you eat some sort of meal I would say every 3-4 hours just to overall keep you fuller throughout the day especially if your on a cut of some sort, or trying to lean out overall. But let’s not over complicate this if your not hungry in the morning skip breakfast, if you are eat breakfast.
Same thing with the other meals if you get hungry mid day have your lunch, if you only get hungry in the mornings and at night eat at those times. Again this needs to be sustainable for you!!! Not just a one and done solution. So tailor this around your lifestyle!! Hope this helps fam!
DO NOT DRINK YOUR CALORIES!!
People ask me all the time “oh how do I start losing weight”. A HUGE WAY, to save a bunch of calories is simply by only eating them and not consuming them!
So if you continue on to keep drinking calories, which by the way INCLUDES ALCOHOL!! You're just making it harder and harder on yourself to actually start losing this weight. If you continue to make it harder and harder on yourself and not seeing the progress that you want then, it’ll make it that much harder to even get to the gym, since your not seeing progress! But all you have to do is not drink your calories!!
“So Coach Nasser what do I drink if I can’t drink my calories” umm WATERRRR!!! You guys don’t realize how full you can feel just from having water, next time your hungry have 2-3 glasses of water and watch how full you’ll get from that water instantly! So drink water constantly every day, 2-3 glasses with meals, 2 glasses in between meals, and if your bored instead of snacking drink fucking water.
Of course I don’t have a massive issue with having diet drinks different zero calories drinks, but those need to be in moderation as well, try not to make it a daily thing more so occasionally if your feeling a sweet tooth for one of those go for it.
In summary STOP DRINKING YOUR CALORIES AWAY!!!
Why I created my program ?
I felt the frustrations I felt the hurt, I felt that sense of overwhelm and disappointment throughout this journey. I also knew that I needed to make a change in order to step into this higher version of myself.
I didn’t wanna be the fat kid anymore, I didn’t want to be the kid who was last to run the mile, I didn’t want this to my circumstance forever.
So I made this program to genuinely help those out, who are going through similar struggles or who need this knowledge in a much simpler fashion, step by step as opposed to continuous trial and error, that was already done !
I know the value of changing the way you look, I know what it could bring people, unlimited confidence, happinesses, joy, better relationships, when your overall happiness is better than ever you literally become the best person you possibly could be.
I’m not only here to change your body I wanna fucking change your life, and that’s why I made this program, because I want to help you get out of where ever you are and bring you on this path of more pure happiness.
Over bringing the happiness , I think we all know this is not a quick fix solution and I hope we realize no fucking pill, no supplement, is going to replace the daily habits you need to actually carry out this lifestyle , and that’s what I teach, no bullshit, I’ll tell you exactly what you gotta do and keep it real as I do with all my clients.
If this sounds like a program you would want to be a part of then shoot me a message or comment below saying “I’m ready” and we’ll see if your a good fit for the program
Failure needs to happen...over and over again
Some of you are scared to face failure. Straight up. But if you can’t face failure then your gonna have difficulty overall getting to wherever it is that you need to be.
Don’t look at failure in the gym or even out of the gym as just that, failure is a test, it is a mechanism that makes us uncomfortable, a mechanism of which we can learn from.
But if you take failure in any situation whether your failing a lift , fail a test, don’t get a promotion. You don’t just sit there and do the same thing when the situation comes up....
He’ll no, you get feedback see what you can improve on for next time whether that’s better form, whether that’s more details in an assignment you improve!!!
But you can’t be scared of failure cause then literally how the fuck are you gonna grow. I got rid of my fear of failure when I realized that if I wanted to see the results that I wanted I was gonna have to fail and fail and fail, over and over again to figure out this whole nutrition and training thing. But if I hadn’t gone through that initial failure I never would’ve learned.
Failure is also a test of current limits or limiting beliefs, so if you push past that previous sticking point that is fucking progress. You have to test your limits in order to past the previous ones, you have to know how far you can take it so you can continuously push that threshold.
You avoiding failure right now, is the reason your stuck where your at, your scared of what others think, your scared to push the previous limits, STOP WITH THAT. Go fucking fail as many times as it takes and come back “better, stronger faster”.
DESIRE
The difference between someone that reaches their fitness goals and someone that doesn’t reach their fitness goals is that desire in them to truly reach their fitness goals.
When you lack desire and passion to execute a certain task then as soon as it begins to start challenging your daily life, you’ll start making excuses to get out of that task and that’s just a fact.
So basically what I’m saying is, you either fucking want this or you don’t, and you know within yourself before you start your fitness journey you better have a desire to truly want to live this life cause I’ll be straight up if you don’t have that feeling in your gut that you don’t want to settle for your current physique at the moment and don’t have a desire to change, this lifestyle may not be for you.
Individuals who have the desire and are willing to execute on whatever means necessary to reach their goals are going to be the people who are successful in their fitness journeys, the people who aren’t all talk, the people who do what they say they are going to do.
So which type of person are you ?
Here’s something I know a lot of people struggle with and that’s patience of the results that they are working to achieve!
As I have said before, this will TAKE TIME TO GET TO WHERE YOU WANNA BE. It took me 8 years of mistakes, trial and error to begin to really get an understanding for what I actually need to be doing to train and eat correctly.
Now how can you improve your patience? Just keep in mind that this won’t happen overnight this will happen, as you focus more and more on each individual workout and channel all your energy towards that task in front of you. You repeat this process over and over again, and that’s when you will start seeing the progress, that’s when you start to truly appreciate the results you’ll have, by putting in the time and the effort.
This shouldn’t be easy, the results shouldn’t come fast, this shouldn’t be a quick fix, this NEEDS BECOME PART OF YOUR LIFESTYLE, not anything less.
Yes of course think about long term and how you’ll look in the future, but every single workout is a chance to progress and all of these workouts that you progress in will pay off. You just gotta keep showing up, and showing up day in day out.
Whether you want to or not show-up, whether something comes up or not show up. YOU SHOW UP! HAPPY Thursday! Let’s have a day squad
Almond milk vs Whole milk
I’m sure you’ve heard the controversy between these two. “Which one is better”, “which one is healthier” , “which one is better for weight loss”, I gotchu guys just keep reading...
Just for the record I really only drink almond milk because regular whole milk just doesn’t always digest super well for me, so I stray away from it but I’ll still give you the facts.
So if your in a fat loss phase or cutting calories and trying to be conservative it might benefit you to go with almond milk because it’s going to have that lower amount of calories, usually around 30-60 calories per cup depending if you get sweetened or unsweetened. Where as whole milk is a around 150 calories cup. But also with almond milk if it’s not fortified with calcium and vitamin D you might miss out on some of the benefits that whole milk has to offer. But overall for fat loss I’m gonna go with almond milk , just due to the lower amount of calories you get per cup. But be sure to supplement those missing vitamins your not getting.
Whole milk on the other hand is most likely going to be best suited for bulking purposes. I would say this because of the higher amount of calories. With this higher amount of calories also comes higher fat content, which some of it is saturated fats which should never take up a lot of your diet. However though there are so many nutrients that come from whole milk like previously mentioned like calcium, and vitamin D. Diary also is always a high quality way of getting in protein in your body, and there is more protein available in whole milk (around 8 grams) . it can absorb the protein better overall in your body, and it will retain the protein better. But don’t forget it has that 8 grams of fats and 5 grams of saturated fat as well.
But don’t forget you can use either of these for gaining weight or losing weight! At the end of the day it’s all about your calorie intake. Hope this helps some of you out much love fam
CARDIO BEFORE OR AFTER YOUR WORKOUT ??
I’ve seen this question pop up a good amount over the last few years and especially with summer season coming up I figured I would acknowledge it.
This answer will be just overall general idea of it, but essentially you can technically do either, however though I wouldn’t go all out on the cardio before the workout because with weight lifting being the priority you want to make sure that it’s staying the priority as opposed to going so hard on the treadmill or stair master that eventually those machines turn into the priority.
However though if your main priority is to run a marathon or a tri-athlon or some sort of endurance event then cardio would be prioritized. But if your MAIN purpose is to improve your overall physique then cardio should still be implemented but not as big of an emphasis compared to weight lifting in this case.
So simply put you can do cardio before or after your workout, but don’t go too hard on the cardio before hand. Once the cardio goes past the point of a good warm-up you should stop and save it till the end of your workout. It anything you could save it all to the end of your workout.
For example if I have to run 2 miles for cardio on a certain day, I could do 1 mile before and 1 mile after, or I could do the 2 miles after the workout, but to me at least (not everyone) that’s a lot of energy put towards the running that could be taken away from the weight lifting. Hope this helps guys !!! Happy Wednesday, Time to do my cardio ;)
Your never gonna be “ready”
So many people are sitting around waiting for a sign from a higher power that it’s time to start taking their fitness seriously, and they just hoping that the sign just takes longer and longer so they don’t have to put in that work.
In fact they get so fucking comfortable waiting for this magical sign from above to tell them that they need to start, that they begin to believe since it’s not telling them to start, that maybe they just don’t ever have to start. By you not starting your holding yourself back from being the best version of yourself cause you know you NEED to, even though it might be very suttle. But something inside of you is saying “I need to do this”. The more you ignore that voice the more anxiousness comes, depression, this lack of action is taking a toll on you and your not even realizing it.
I got news for you, YOUR NEVER GOING TO BE READY, this is not something that anyone is really gonna put pressure on you to do, cause it’s not “mandatory”. It’s a fucking choice, so if you wanna actually make your body change guess what ? It’s up to you to start, the world is gonna continue to spin, the days are gonna turn into nights, today will become yesterday, time is gonna pass regardless. How are you gonna let the time pass? Are you gonna just wait? TAKE ACTION NOW!!! I was never “ready”.
I was just fed up with my habits knowing I wasn’t living my full potential and that bothered me so much to make a change. I was never “ready” for high-school, I was never “ready” for college, I was never “ready” for this fitness journey I just knew it needed to be done in order to live my best life.
So why are you always “ready” to go out with friends, why are you always “ready” to watch Netflix? But not “ready” for your fitness goals ?
No one is gonna sit there and wait till I’m good and 100% ready to go, they expect me be ready, show up and good to go no matter what. So if you're looking to finally set aside excuses and want to make a change, dm me “change” and let’s see if your the type of person I wanna work with.
4 REASONS YOUR NOT SEEING RESULTS
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- Your not tracking your calories or weighing your food out. Honestly if you don’t track your foods, it just gets so complicated when it comes to losing weight or gaining weight, if you know how much your eating on a daily basis, it will only make the process easier. You’ll know if your eating enough, or not enough or the right amount. Because let’s be honest I can’t even keep track of everything I ate in a day, especially if your trying to lose weight, TRACK YOUR CALORIES. Yes it takes effort, but do you want those results you’ve been talking about for years or not ? —-> TRACK
- Some of you are only doing cardio and hopping on the treadmill for 2 hours and complaining about not seeing results. But if you incorporate strength training, it will literally increase your metabolism !! CARDIO WILL NOT! I’m not saying don’t do cardio, I’m saying prioritize the weight training over it.
- Your training with weights but not the right way!! Your going into the gym, doing the same bro split you’ve been doing for 3 years, that’s kept you stuck with where your at right now. It’s cause you gotta change it up my man! If you keep feeding your body the same stimulus don’t expect it to change results, same stimulus=same results.
- Some of you THINK you know how to train. “Nasser I know how to train man, I don’t need any advice.” Yeah man that’s fine, but just know that this lack of openness to new training knowledge is ultimately what is holding you back from getting to that next level in your physique and your results. I always have an open mind for training, I’m always constantly learning new ways to train, learning about how the body works in order maximize my own results as well. At the end of the day no ones know everything about training and nutrition!
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Hope these tips help you guys start breaking these plateaus
Normal habits won’t do it....
I hear people say all the time ,”I wanna get ripped”, “I wanna get big”, “I wanna get stronger”. So much noise but you never see any habits change. They eat the same thing, go the same gym routine or don’t go to the gym, and just don’t change shit.
If you wanna stay the same do those same habits that got you there in the first place. Stick to your normal habits, that are keeping you unhappy and not pushing yourself. OR you begin to start changing and working towards your fitness goals.
Truth is this is not easy, and what you do on a daily basis will change, your gonna be in the gym, your gonna be counting calories, your gonna be sore, tired, but guess what!!? THATS PART OF THE GAME!!
People you know will start to look at you funny, because your grinding your ass off and they’re sitting on the sidelines watching, let em watch man, let them stick to their old habits while your getting after it. And they might look at you funny sometimes but it’s part of it, you gotta be a little crazy to reach your fitness goals, theres gotta be something deep inside you that can’t settle and let that fuel your journey.
If your looking to finally stop settling and work towards your fitness goals and get out of these habits you have right now it’s time to get right, I have a FREE 7 day challenge starting next week for men and would love to have you join, let’s get you going in the right direction. Message me saying “I’m in”
I had the pleasure to interview two young like minded guys Tom and Sam, also founders of leading edge supplements. They are both originally from Utah and right now are in the beginning stages of their career paths and on top of that have a great supplement on the market as well. We talk about being online entrepreneurs, how they started their business, along with how both of them starting their fitness journeys. We also talked about how fitness was all of our original triggers to begin our businesses. We also talked goal setting, time management, so if your looking to hear to hear about different fitness journeys, or how to start a business at a young age or just hear some guys having some great conversation about a great supplement I highly recommend giving this podcast a listen. We of course also talk about what makes Leading Edge supplements products different from your typical pre-workout.
Link to their product: https://www.leadingedgesupps.com/
Use code: "nasser" for 15% off your purchase at checkout!
WHY YOU NEED CARBS IN YOUR DIET!!
Maybe you’ve been struggling to lose weight for a long time, and you’ve heard about these diets where they cut out carbs or maybe you heard someone say this was a good idea. I don’t blame you at all, there is so many different things that are said out there that it’s understandable. But let’s say you tried it and it didn’t pan out and now your just frustrated cause you don’t know what approach to take....I gotchu
I know we are seeing so many different diets out there, and especially as of recent a higher amount of low-carb or no carb diets as well, people are trying. I just want to inform my followers and my people of the TRUTH on WHY YOU ACTUALLY NEED CARBS!!
I’m gonna get a little sceicny, You NEED carbs to produce insulin in your body, you need insulin to perform glycolysis, glycolysis is first step of aerobic respiration which is extremely efficient In making ATP for your body. ATP is what gives you energy to take on your daily tasks throughout your day, especially your workouts. If these carbs are taken out then we’ll be in a constant state of gluconeogensis, which is just our body using sources other than carbohydrates as fuel but won’t be as efficient for the body in general. Gluconegensis is a natural process however but we don’t want to be in a constant state of relying on things other than carbohydrates for energy, when we can get them in, it’s WHAT OUT BODIES WANT!!!
So eat carbs they should make up 45-65% of your diet, maybe a little lower or higher depending on the individuals needs.
A big thing in question is sustainability with these low-carb no carb diets, if you can’t actually do the diet for more than a few weeks or months, it’s not ideal, this is a lifestyle!!!
SO DO NOT CUT THEM OUT , IT IS STUPID, YOU NEED ALL MACRONUTRIENTS LITERALLY!! NEVER CUT OUT ONE GROUP! (Unless you have a medical condition)
EMBRACE AND EXPECT FATIGUE
It’s happens to every single one of us. Some people think that when fatigue hits that there is supposed to be some sort of remedy or maybe their doing something wrong. So as soon as they hit a wall or feel super tired they just stop!! But this is incorrect!
If your doing this right now you need to shift gears and just understand that if your training hard your gonna feel this fatigue eventually. Like literally you can’t avoid this if your trying to push yourself to the limit. If anything it’s a sign your doing something right....
Specifically if you guys ever notice maybe one day you’ll have a really good training session and you went super hard, hit some new PRs, your central nervous system is fried... as it should be because you just gave it a stimulus that it has never felt before, and it’s fucking tired!!! I’ve had plenty of days where maybe on a leg I was going as hard as I was on this video and the next day I had a shitty workout, that’s just because a lot of energy and focus was used for the workout before.
It doesn’t mean you can’t train it just means you gotta expect to be pushing yourself the next day a little bit, or maybe you won’t be fatigued it all depends on how your body wants to react to the stimulus given the day or a few days prior.
Just know that no matter what, no matter how you feel, no matter how hard you want the other day always try to match it if you can, it you can’t we’ll PUSH THROUGH IT!!! That’s part of this game of fitness and life, we push through it when you don’t want to. SO LETS GO AND HAVE A TUESDAY FAM!
I’m nothing special....
A lot of people have this mentality that only certain people should workout, or just a select few have the ability to because of whatever reason... we’ll I got news for you ;)
YOU CAN DO IT TOO. People at the gym putting in work day in and day out, we’re nothing special, and I’m not saying that anyone ever claimed us to be either but people think we have this extra amount of time, or neglect certain things because we make time for our fitness but.....WRONG. Turns out we are people that have jobs, have classes, have lives, want to be social, we just MAKE THE TIME!!!
See your issue is your looking at all those people are thinking what’s the “secret” how do they get to the gym, and secret is get out of bed, get dressed, get in your car, drive to the gym and do a workout, and repeat this 3-4 times a week for the next couple months and make it part of your lifestyle. THERES NO SECRET, you have to make the fucking sacrifice if you really wanna see a change.
So don’t me tell me or other people who are consistent with our routines that we “have the time”, we MAKE THE TIME, and it makes us feel good to the point where we get work done way more efficiently because of it, and once you begin your fitness journey you’ll see exactly what I’m talking about.
We prioritize the things we want in life, if I wanna look good and make sure I’m healthy, I’m gonna get my workouts in and if I don’t care about that then I won’t. It’s simple. So stop with the excuses and let’s get to work, make this a PRIORITY FOR YOURSELF.
YOU NEED TO BE PREPARED ALL THE TIME!!
Now more than ever is the time to realize that maybe you weren’t prepared this time around from a health perspective! Maybe you still haven’t taken full control of your health and fitness and are just waiting and waiting for the “right time”
Guys a pandemic just hit...this proves more than ever that we ALWAYS need to be on our health and fitness because we never know when it’ll be an advantage. So if this wasn’t already a wake up call to start your fitness, NOW IM TELLING YOU THIS NEEDS TO BECOME A PRIORITY. We always need to be prepared no matter what, I go to the gym 4-5 times a week because I need to be prepared for anything and know that if anything comes, where my health might be in question, I’ll have my health in a good state.
Not to mention the other benefits of exercise, such the as mental health component, and the sense of accomplishment in reaching a certain goal. BUT we need to realize that some of us were not prepared for something such as a pandemic because we kept waiting to start these fitness journeys, YOU NEED TO START YOURS NOW!! Start hitting the gym 3-4 times a week, start going for those daily walks, start working towards losing those 10lbs, start making better nutrition choices. We’re not preparing for one specific situation this is preparedness of life, we don’t know what’s gonna happen, look at where we are now!!
You can start taking the preventative measures NOW!!! Don’t put this off anymore, it is the most important time to begin your process, no more putting it off, no more "diet starts tomorrow", "I’ll hit the gym tomorrow", your gonna start preparing today for whatever this world chooses to throw at us tomorrow.
Don’t wait for something to trigger you or “motivate you”, look around you, we have to wear masks everywhere we go because of a health crisis, what more do you need ? TIME IS FUCKING NOW. Let’s roll squad, HAPPY MONDAY !!!
You ever feel almost like there’s just too many things to get to done...
Cause I feel you guys man, and I think pretty much everyone feels this way at least sometimes, if they have certain goals they wanna achieve right??
Especially lately with school, work, and taking care of my clients, it’s not easy, and yeah I know people ofc have worse situations than me in life at the moment but it’s okay for me to acknowledge that a lot of work needs to be done.
But to be fair I want to put this type of pressure on myself, I want to be a great coach, and student, I want to be all those things, because I know I’m capable of it and I know people need my help when it comes to their fitness goals. So I will continue to show the fuck up and finish up my education at the sametime! Cause that’s my standard. Once I know I’m putting in a certain amount of extra effort I know I’m not getting an average result in the future.
I wanna clarify I’m not on here to try to make you feel bad or boast that I do so and so amount of work daily. I’m here because maybe you got a lot on your plate too and you don’t say enough to yourself that your putting in a lot of work, and though the rewards aren’t there right now, the rewards will never happen if you stop right now. SO KEEP GOING, IM HERE WITH YOU!!
This can apply to fitness, running a business, going to work, getting a promotion, whatever your putting your time into DONT STOP! If I’m not stopping your not stopping.
So my message to you guys out there working your ass off day in and day out without the reward up in front of you is keep WORKING!! We all got this!!
How often should you be switching up your workouts ?
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A big problem I see is a lot of people never really know when the appropriate time is to change their workout. That feeling of just not knowing is the worst, because you don’t know if your switching it up too early, or too late and your just out here tryna make gains the proper way, I completely understand.
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If we switch up our workouts too early, then it most likely just wasn’t necessary in the first place and that energy your putting into that new workout or program could’ve been used to maximize on another one. But if you start too late then it’s possible you’ll plateau just because you’ve been doing the same thing for so long. And we don’t know when to find out this transition period but I’ll explain how to figure this out
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So what we want to be doing is letting our body tell us when the program stops working, when you feel as though your not seeing progress anymore after minimum 3 weeks of running a certain program, then you can feel free to switch it up. So on a weekly basis I will change up rep schemes for my compounds (Bench, squat deadlift). Every 4 weeks I try to switch up certain exercises in my program as a whole, so I can keep my body with a new stimulus.
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But it won’t be crazy changes maybe it’ll be a new back exercise, or new curl variation, minor changes, because I personally know how I like to train, and know what I have to do in order to get stronger but everyone is different maybe for you, you need to change it every 3 weeks, 5 weeks , etc. just listen to when your body feels like it stopped seeing the results it wanted from the program, and then make some minor tweaks In the program , and you should start seeing results again and it keeps it interesting in general.
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Again this is just my opinion I have see people switch it up every week and that works for them, just find what is enjoyable and makes progress for YOU!
You can’t lose weight unless you start implementing this... (literally)
So many different diets out there promising so many different things, or even fucking weight loss pills those just piss me off 🤣. Especially on social media man, so many diets you got, keto, paleo, low-carb, high carb, intermittent fasting, iifym, like fuck, I would be overwhelmed if I was new to this space.
The problem is right out the gate people are confused already, and maybe they try one of these “diets” and it doesn’t work, and they say “yeah that’s just not for me”. Like no this is FOR YOU !! Trust me you just haven’t found the sustainable way of eating for you just yet. I really think sometimes these diets seem so attractive because they’ll get you “results” quickly, but has getting results quickly, ever worked for anyone in the long run? Like yes we all want to get ripped be shredded all this but is dieting for 2 weeks, gonna help you make fitness part of your lifestyle (which is where you see the real results). But the real aspect that makes any diet useful for losing weight is this....
CALORIE DEFICIT!!! CALORIE DEFICIT!!! CALORIE DEFICIT!! Engrave this term in your brain, this just means your eating less energy/food than your body is burning. Therefore it’s gonna equal weight loss, like this is just a fact, if you eat more food than your body is burning your not gonna lose weight, so EAT LESS. First you need to find your maintainence calories(which is how many calories you eat to stay the same weight) and lower this amount by 200-500 calories a day. Now where these diets come in is they just give you certain foods to eat for this calorie deficit. I say just stick to Whole Foods, include certain foods that you like a couple times a week but STAY ON YOUR CALORIES AND HIT YOUR PROTEIN CONSISTENTLY!!!
Easier said than done, otherwise everyone would be ripped, you need to stay consistent with this concept, that’s why I say include foods you like in your diet every now and then, so your not fiending for cookies and one day eat a whole box of Oreos, so find your balance, stick to a calorie deficit, eat Whole Foods, you’ll lose weight.
4 TIPS TO START LOSING WEIGHT AND KEEP IT OFF(for good)!!!!
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A lot of misconceptions out there, that you need to eat this certain food or you need to train this many days a week. People get on these unsustainable routines of eating way too little, training way too much, and of course they don’t want to keep up with it so they never wanna do it again.
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They might’ve seen great results, but great results aren’t suppose to last a week or a month they should be there for life, and great results also equate to your daily habits changing. If your daily habits didn’t change from that process then we have a huge issue.
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Some here are 4 tips that you can start incorporating into your routine to start getting towards those abs 🤙:
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- BE IN A CALORIC DEFICIT!! Which is just a fancy term for eating less calories than your body is burning. If your not doing this, your not doing it properly, it doesn’t matter what diet your on, keto, intermittent fasting, carb cycling, vegan, all of these diets have calories ultimately, so you need to make sure that the amount of calories is less than your body is burning. To find out how many calories if a deficit for you, use an online calculators there are literally hundreds of them. Just make sure those calories are quality foods!! Don’t eat like shit or you’ll feel like shit simple.
- WEIGHT TRAIN 3-5 times a week!! Again if your a beginner you don’t need 6-7 days a week, cause that would just be too much, slowly work your way up. Start with 3 then work up to 4 and 5 over time. I only train 4 days a week currently. This will still get your metabolism going, and get you to start packing on some muscle. If your doing 3 days a week do full body every day, 4 days a week upper lower, 5 days a week could stay upper lower with an additional arm day or leg day or whatever your weak points are.
- Progressive overload. This is just means make sure when you go to the gym you are getting stronger somewhat everytime you go. Preferably on the compounds (squat, bench, deadlift) because they incorporate a lot of muscle groups. Increase reps , increase weight, decrease rest times!
- GET YOUR REST!! Sleep 6-8 hours a day!! The muscle growth will only be as good as its recovery, so get proper sleep in your routine!!
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Once you start incorporating these ideas you’ll be able to build a sustainable routine, and have a foundation to build off for the future. Much love fam.
3 TIPS TO GET STRONGER!!!
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It sucks not getting stronger man, it sucks when your grinding putting in all this work. Cause ultimately if we aren’t getting stronger, then we aren’t gaining muscle, if we aren’t gaining muscle then fuck...were wasting time and here’s where a lot of you go wrong
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A big issue is guys go into the gym, thinking that they are gonna keep getting stronger forever with no structure at all. They are gonna do the same exercises, try to max out all the time and eventually plateau! It’s bound to happen! I’m not saying this to be negative I’m saying this to bring some perspective to the people who are doing this currently. Because I know in the long run (and the short run), you will get stronger by running a structured program.
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So here’s my 3 tips on how to get stronger:
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- TRACK YOUR WORKOUTS!! Even if you aren’t following a structured program, you should still be trying to track your lifts either in the notes on your phone, a notepad whatever is more convenient for you. This is important for strength over time especially because you can look back to see what progress needs to be made
- RUN A STRUCTURED PROGRAM/WORK WITH A COACH!!! Again you can just get a program online, free even on different websites, but the good thing about coaches is they hold you to those goals you set out to do for yourself. Regardless having that structure to your workouts,
- EAT IN A SURPLUS!!!(200-500 calories more a day) Surplus meaning just eat more and start to gain some weight. Do you HAVE to do this, no, you don’t, I’ve said this on a podcast episode that I would recommend this because lifting heavier it really might help just to have some more mass packed on because it’ll be safer for your joints, you’ll be able to lift the weight easier, and IN MY OPINION this is not proven in a study for anything I feel as though your less likely to be injured with a higher body fat when lifting heavier weights. Cause some guys never get stronger because they never wanna gain weight, sometimes gaining weight is the answer sometimes it isn’t it’s all based on the individual.
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Hope this helps you guys start making some strength gains!!! What are some recent PRs you guys have hit in the past few months
WHEN SHOULD YOU TRAIN TO FAILURE!?
The worst feeling is when your grinding and working your ass off, and you feel like your pushing it in the gym every time, but your still not getting the strength or the physique gains that you want to make. Which is the worst cause your putting in all this time and energy into the gym and the payout is little to none at times, and a big misconception is this idea of training to failure in my opinion!
I see a lot of guys training hard at the gym which is good! That means that they’re ambitious to reach their fitness goals , which is great! I love that energy, however, I do see guys training to absolute failure on almost every exercise at times. This could actually be preventing you from seeing the progress you want in a sense! I’m not saying don’t train to failure ever, I’m saying there is a time and place for it
So you want to strategically train to failure, I typically don’t train to full failure for my compound movements really. But when I do it’s most likely because I’m going for heavy singles, double triples, etc. it’s not like 4 sets to failure. It’s me pushing my limits more so with heavy weight , but most people associate training to absolute failure with burn out sets of higher repetitions(15-30 reps). I do use that rep scheme for my accessory movements at times! Or sometimes I’ll just go until I can’t do anymore!(aka till failure)
However tho if you constantly train to failure every set, then the rest of your workout might not be as optimal! And if the rest of your workout isn’t optimal then your results aren’t gonna be as optimal simple as that. So I would save the training till failure for the end of your workout, where you can really just burn out, and all your main exercises for the day are done and you finish up the movements that involve heavier weight.
But you most definitely don’t always need to train till failure, you want to just make sure every week or every other week you are simply are increasing the weight of your exercises, increasing amount of reps you did, or decreasing rest time. That’s how your body is really gonna start putting on strength and with that lean muscle mass. Your body will also adapt eventually to always training till failure, especially if failure for you is maybe 25 reps on a certain exercise and you always stay around 25 reps with the same weight you won’t be progressing!
Hope you guys found this one interesting.
THIS IS WHY YOU KEEP FAILING WHEN YOU GO FOR A NEW PR......
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That’s gonna be proper WARM-UP!!
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Most of you and I used to do this too, so I’m guilty as well, go to the gym and go right to the compounds, literally like after your stretches that’s the first thing you’ll do. And you question why your not getting stronger at the gym!!! Your stuck at this plateau on bench or squat or deadlift.
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Here’s where you go wrong in that, if you go into a heavy compound cold and not fully warmed-up, your not gonna perform optimally when you try to execute that lift!! Your muscle groups that are gonna be utilized are for the first time being stimulated in that workout land it’s a heavy movement! That’s not the way you wanna go about it.
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The difference between going into a heavy bench warmed-up vs cold is so night and day. If you can get some blood flow in your triceps, shoulders, chest, and back especially as well in order to get the lats properly engaged. Once all these muscle groups are pre fatigued with some light weight for high reps, and your feeling dialed in, THEN YOU GO FOR A HEAVY MOVEMENT. But do yourself a favor stop going in without being warmed-up, your wasting your potential of a workout.
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Take the extra 10 minutes to do the proper warm-up, and make the most use of the workout. Cause to me if I go into a deadlift, bench, or squat cold, I know I fucked up already. You also be less likely to have injury if you go in with all your muscle warmed up.
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Pick 2-3 movements go for reps as high as 20-25 for 3-4 sets that really engage the proper muscle groups your gonna be working that day. You’ll see a difference in the return of the workout, and quality of the workout overall. Hope you guys found this helpful!
Who you were vs who your becoming
A lot of times , especially when we are in stages of where we don’t want to do certain things, we’ll refer back to our past selves. The version of ourselves who didn’t want to workout, didn’t want to have better eating habits, and didn’t give a fuck about the way you looked. Why would you bring yourself down to that level again?
After your recent hard work, and how proud you’ve been feeling about yourself, all of the sudden you wanna compare yourself to a past version of yourself that has no ambitions and that past version knew you needed to workout. DONT FALL FOR THAT!! Not even for a second you are becoming stronger, better, and outgrowing your past self, don’t fucking turn back for some comfort.
Once that comfort slips in sometimes you can’t come back. Leave comfort to your old self, leave that shit where it belongs, in the past!! Once we are able to do that, we can now focus on what’s ahead and what progress we can make ahead. Like a new start, your going to have new standards now, a new thought process, it might be a little scary at first but change is fucking scary. Would you rather a little scary change , or a lifetime of regret knowing you could’ve been working towards your goals ? I’ll leave you to answer that.
Once the person who we are becoming, starts to reveal themselves more and more we begin to see our body change and really start working towards the physique we want to achieve. In order for that to happen we have to actually begin to put in work towards that goal. So let’s get to work .
Build a vision....
Many people sign up for the gym, pay the membership, pay a personal trainer or even an online coach and through that process they loose that vision or they never truly had one to begin with. If you don’t have some sort of certain physique your trying to obtain or can’t even picture what your going to look like, your wasting time!!!
The reason most people fall off their fitness goals is that they don’t have that direction. Think of your fitness goals as one never ending road trip with multiple stopping points. Your vision will will change overtime just like your stops on the trip, but you NEED TO have a clear vision of what you want to look like and HOLD ONTO THAT VISION.
Once you have that idea , you fucking chase that vision. Make that vision as real as anything in this world. Make that vision become your reality. Once you prove your yourself that you can have that vision, all your other goals that you think you can’t accomplish will suddenly begin to open up
So do yourself a favor, if you want to get fit, and start crushing your fitness goals, PICTURE YOURSELF DOING EXACTLY THAT!! And go out there and start working towards that vision. LETS GO FAM!!! HAPPY TUESDAY!!
If find yourself having trouble with getting towards your vision or getting started, DM me the word “vision” for some proper guidance.
WHY YOU SHOULD NOT BE TRAINING AS HARD AS ME IF YOUR A BEGINNER(full explanation)
You know I get it, you wanna get results as fast as possible, and you have these ambitious fitness goals, you wanna reach which is awesome, so your going super hard in the gym, doing all these exercises, all these machines for multiple sets and reps. Until you feel like you got a good workout in. Cause isn’t that what constitutes a good workout ? WRONG.
You actually might be deteriorating your future progress by so much volume when you first start off. I’ll explain why, because our bodies are going become adaptive to whatever stimulus you are feeding it. So if your are feeding it a lot of exercises, it will adapt to that. If you feed it minimal exercises and make most of those exercises compound movements, it’ll adapt to that. Now overtime it’ll be much easier to progress and add new stimulus to continue to see progress on lower volume, lower amount of exercises starting off. But if your start with too much you have to keep adding more and more in order for your body to keep getting a new stimulus.
I’m not saying go into the workout and do 2 exercises and leave. I’m saying do enough exercises where your still seeing progress and save all the high volume for later down the line, when body becomes adapted to the stimulus your exposing it to now.
Soon enough you’ll be making even better gains because you strategically added more exercises over time as oppose to doing so much volume, that you’ll need to continue to add more and more exercises to a point where it won’t even be sustainable anymore to do that much.
“I don’t know why I can’t gain weight....my metabolism is just too fast”
So your telling yourself all the time your trying and trying to gain weight and honestly it’s killing you man. It’s killing your confidence that you it simply seems impossible for you to have the size that you want. Maybe you’ve been a skinnier guy all your life and your just ready to get over that shit. Or maybe you lost a bunch of weight recently and now you know you need to start packing on some solid weight this time.
But you know you need to evolve from this smaller version of yourself so you can start making the strength gains necessary , to get stronger to walk around with that confidence that you’ve been slacking due to the size you haven’t put on.
I don’t want you getting discouraged either from this, cause what happens is guys try to gain weight for x amount of time, they end up gaining very little weight or no weight at all and call it quits. If we just fucking call it quits, like what ? No we have to keep trying, we have to keep EATING!!!! It’s just as hard as losing weight, people underestimate this, do me a favor and do not underestimate the work it takes to gain mass.
Sometimes straight up guys are just scared to gain weight, cause they’ll “lose their abs”, or put on some “fat”. But if that’s what is necessary to be where you wanna be in the future those little things should’ve phase you or hold you back. If you wanna evolve to the next level you will do what it takes.
What it takes is simply EATING MORE!!! If your not gaining weight off of what your eating, eat more. If your eating 3000 calories and your not gaining weight eating 3200 calories. If your eating 4 meals a day and not gaining weight, eat 5. It’s actually super simple guys, I think the reason why so many guys have issues doing this is because it’s fucking hard to eat that much 🤣🤣. Like I will have several times where I just can’t eat anymore but I know that that extra 300-500 calories is where the difference is made.
Once you get into this routine of just eating the amount that you need to, you will feel an unreal sense of accomplishment, just seeing your body change physically but not only that your leveling up mentally too! So let’s do what we know we need to start doing and LETS ROCK GUYS.
If your confused about how much you should be eating or the amount shoot me a dm I’ll be happy to help you out with what you should be eating and how much of it
NOBODY IS COMING FOR YOU
Here’s the thing a lot of us have this fixated mindset that this process will just naturally start coming to us, that it will at some point become important. Or maybe you’ve worked out in the past and your just waiting for that motivation to workout to come back to you.
So we wait and wait and wait and FUCKING WAIT. Then we’re out of shape, depressed, have no ambitious goals, our fitness is shit, and we’re still fucking waiting. Then next thing you know your in the doctors office and they’re telling you you got this, you got that. So how much more waiting do you wanna do?
1/3 of America is in the obese category, and I’m not saying that to be mean, that’s just a fact. The fact is your still waiting around for this “spark” of motivation. YOU NEED TO BE THE SPARK, YOU NEED TO BE THE ONE THAT INITIATES, NOBODY IS GONNA DO THIS FOR YOU.
So do you want to join the 1/3 of the population, waiting for their “spark” of do you wanna start taking action on your health now. Maybe you’ve been working out for a long time, and your beginning to question why you go constantly, because your not feeling motivated.
LET ME REMIND YOU, your at the gym for the bettering of your health overall. To show others what’s possible, and for them to start taking action and live their full potential. So let’s work squad.
HOW MUCH PROTEIN SHOULD YOU BE CONSUMING !??
Here’s the issue if you don’t know how much protein you should be consuming, because if your trying to lose weight you need to make sure your getting a sufficient amount and if your trying to gain weight, you actually want to avoid having too much protein!! I’ve also been there where I have been super confused by everything and all the information out there.
Cause yeah of course protein is important for muscle recovery, muscle retention, immune function and several other functions in the body so it is definitely important to make sure your getting the proper amount in, but at the same time the fitness industry sometimes over plays it, but remember it’s a macronutrient just like any other macronutrient along with fats and carbs. They are all equally important to have on your diet. So don’t think protein is the end all be all, all macronutrients are crucial to have on your body.
So what’s the proper amount you actually need ? I always say roughly anywhere from .8 -1.2 grams per lb of bodyweight. Depending if your in a gaining phase or a fat loss phase. Increase the protein for the fat loss phase and decrease the amount for the bulking. Now RDA thinks differently, and recommend a lower amount but the RDA usually doesn’t refer to active athletes, it’s more so the average non gym goer. It’s not a matter of if this method works btw, it WORKS!!! And has been proven time and time again to work. So make sure your getting in a sufficient amount!!!
Hopefully this brings some clarity to anyone who ha struggled with finding the proper amount, maybe your eating too much, maybe your eating too little, but maybe make to hit that range for proper muscle growth ! Appreciate you guys! If you have any questions about this shoot me a message
I WAS SCARED TO CHANGE MY ROUTINE TOO
Like previously mentioned a lot of us are stuck in our old ways of training. Stuck in this fixated mindset that this one thing will always work, and get us results. I remember I used to be stuck just doing the same thing over and over again at the gym, and eventually it was a mental thing that I didn’t wanna change my routine.
I was scared that, if I changed my routine, I would stop seeing the results that I had already gotten. Where this can hold us back is, a lot of are caught up on a certain way of training, some of us think cardio everyday is the answer, weightlifting every day is the answer, upper, lower, push, pull, legs is the answer. In reality the problem comes when we think one specific way is the solution.
You have to be open-minded in order to really start seeing results. Open to changing your current routine. If we can’t switch your mindset up, then there is literally no chance of you getting to that next level of results, because your stuck in your old ways !!!
If you’ve been doing the same routine, over and over again then, time to step out of your comfort zone and really try something new, that’ll get you what you’ve wanted. Be open to different training styles, powerlifting, bodybuilding, weightlifting, athletic training. Once you become open minded to learning your training will change and so will your results. It’s comfortable at all, but neither is growth in general, it’s not comfortable.
But again I have been there where I was caught up in this one specific result, my first year of getting into this lifestyle I would just run every single day, and I thought that was the answer. Then I became open minded to lifting, then learned different training styles in that. I have done a little ju-jit-su training, have done powerlifting programs, bodybuilding, track workouts, etc. summary is don’t get caught up in “this is the one way”, there are many ways. Much love fam happy Wednesday
Enough with this fear or missing out.....
I get it you want to be there when your friends are partying on a Wednesday night or at the bar or whatever, but you still have to hit your workout for the day and if you drink it’s put you over your calories for that night. Your torn between the two, you can’t decide if you wanna be a good friend and show up to the party OR show up FOR YOURSELF and hit the gym and stay within your calories.
Here’s the issue with this, most of us tend to go towards the path of least resistance and still go to the party on a Wednesday night, go over our calories and the next day feel like shit for your workout. How can this hinder your future progress? Well your not getting good recovery, you went over your calories for the day and you just proved to yourself that you can fall off your current habits. This will lead you to not being motivated to go to the gym, and in turn workouts won’t be good and you’ll fall off completely.
The key here is balance, you can ofc still go out with your friends maybe just have 1-2 drinks and make sure you have enough calories for those drinks. And leave early, cause you know you got goals to focus on tomorrow! That will make you a better version of yourself, so stop with the bullshit and take yourself seriously, do the things that you know you have to do in order to start creating the body that you want. Maybe once a week or every other week have your night with your friends but the time and place for that type of night is not every night if you wanna get to where you wanna be.
Picture yourself actually looking the way you want to look, it’s not gonna be easy. But you also need to remind yourself of that end goal (whether that be you with a six-pack or bigger with lean mass)that you have every now and then to get through the tough times. You CAN DO THIS !! YOU CAN MAKE A CHANGE!! You control what decisions you make and in essence you control what your future body is gonna look like.
Your also not MISSING OUT ON ANYTHING! Cause your friends will always be there, going out will always be there, you just don’t wanna fucking change! So stop with this “fear” and start working on yourself. HAPPY WEDNESDAY
makeachange #newyears #fuckfear #gogetit
ReplyForward
Stop thinking “I can’t give this food up, it tastes so good”, start thinking like this....
One of the biggest struggles I see is people being afraid to give up their old eating habits. They are just so caught up in their old ways of eating and thinking towards working out. They think that they’ll just have to cut these foods out for a certain time period and eventually be able to eating those foods all the time !!!
Here’s the issue, people just think too much on the temporary gratification of certain foods. Like pizza is great one of my favorite foods, I have it like once a week , but does it really make me FEEL energized, is it really gonna make my body work as efficiently as possible!! We have to stop thinking “oh I can’t give this up this taste so good” to “I can’t give it too often it doesn’t give me the energy I need to function as best as I can throughout the day”.
So how I fixed this issue was first off I didn’t completely cut out the foods I loved previously, maybe I’ll have pizza or a burger 1-2x a week. But I know me indulging in those foods on a daily basis is not gonna give me the clean energy I need to perform my workouts or do my school work or show up to my coaching calls. It’s just not how it works ! Stop eating foods that taste good but make you feel like shit!!! Start eating foods that match your fucking goals.
Once you has your food in alignment with training, and everything else your energy levels are better, you overall health will be better. And I think all of us could use more energy in general, we all need a little natural extra boost to increase productivity.
If these topics confuse you in anyway or you are unsure of what foods you should be eating. I’m still looking for 3 new guys to gain 5-10lbs of lean muscle mass going into 2021 if that’s you message me “gain” or comment “gain”. HAPPY FRIDAY !! EAT FOODS THAT ACTUALLY MAKE YOU FEEL GOOD!!
Jonathan is a super knowledgeable guy also a fitness model, voice actor, business owner with a refreshing perspective on a lot of things, which is why I was so excited to have this specific podcast episode with him. Jonathan came from a harsher background growing up , which he explains more in depth throughout the podcast and recently was diagnosed with a brain tumor as well, but still shows this tremendous perseverance to accomplish his goals. The mindset Jonathan has acquired at such a young age is extremely impressive and we really dive into the way he chooses to think like this and how you can shift your mindset to a much better mentality no matter what type of situation you’re going through. Though we diff a lot in certain aspects, we also found a lot of common ground with fitness being such a crucial role in our lives. We really dive into what we feel like our society can improve upon and things that we just notice that most people might never think about because people are in the heat of the moment, but this is going to give a refreshing outside perspective on things.
Time stamps:
0:00-1:00
1:32 Why Jonathan got into lifting
4:29 Jonathon’s Story
7:03 What Jonathon wants people to know who are going through a similar background to him
13:48 how to deal with negative people hating towards you
18:11 Being venerable= Hate
20:11 one action in today’s society deems who you are
25:00 how to approach a conversation with someone about politics
30:42 Distractions in society (Lust)
45:40 Partying
51:16 Haters
56:15 Why do people seek distraction in life
01:02:45 Society without distractions
01:06:30 Progress slowly!
01:16:22 If you know your capable of more , listen to this
Link to Jonathan’s video on overcoming fear:
https://www.instagram.com/tv/BuNO9CclWoD/?igshid=ea5kqjbd9vi
Follow us on Instagram:
Nasser: @ngfitness5
Jonathan: @jonathande_
Jonathan’s Clothing brand: @nocomplyusa
Let me help you reach your fitness goals and Book a FREE 15-minute call with me, let’s see if you’re a good fit for my online coaching program: https://forms.gle/yvcgGoFfkUMydwJh6
Stan Efferding is known as the strongest professional bodybuilder currently and has been featured with some of the strongest people in the world such as Mark Bell, Hafthor Bjornsson, Brian Shaw, Mike O’Hearn and several others big names in the Fitness Industry. He was also the diet coach of Hafthor Bjornsson who is the strongest man in the world and also the Mountain from Game of Thrones, also recently broke a world record. Stan’s Max lifts ever recorded were an 821lb squat, 606.3 bench press, and a 794 deadlift. In this podcast episode, we went in depth about how he designed his diet also known as the vertical diet. We talk specifically a lot of micronutrient deficiencies, who the diet is meant for, digestion improvement, and just in general how to improve your quality of life from a nutrition perspective. We talk a little about training as well in the beginning and some recovery tips to perform best in the gym.
Time Markers:
Intro- 00:00
How Stan first got into lifting 1:59
Did Stan start as a powerlifter or bodybuilder? 3:34
Stan’s opinion on powerbuilding 5:39
When Stan created the vertical diet and what makes it different from other diets 6:43
Who the diet was originally for 10:33
Why red meat is such a huge component of the vertical diet 17:05
Stan on vegan/vegetarian diets 20:34
How much protein should you be consuming 23:35
What Vitamins are Stan’s athletes usually deficient in? 25:32
Foods that could help these deficiencies 29:10
Why Stan preaches Higher sodium intake 30:50
Why the DASH diet isn’t the best diet 38:53
If your training twice a day 44:33
Digestion Improvement 46:22
Walking after eating a meal benefits 52:00
One of the most underrated recovery techniques 55:42
Consistency of any diet 1:00:00
Follow us on Instagram!
@ngfitness5 @stanefferding
Stan’s website: https://stanefferding.com/
Link to vertical Diet book: https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes
Let me help you reach your fitness goals and Book a FREE 15-minute call with me, let’s see if you’re a good fit for my online coaching program: https://forms.gle/yvcgGoFfkUMydwJh6
On this week’s episode of the GO GET IT podcast I had a great talk about mixing in cardio with your strength training with someone who has been incorporating both aspects of training to the maximum extent, one of my good friends Alex. Alex has been preparing for the navy recently and he has had to accommodate for all that extra volume of cardio training while still maintaining his current strength levels and even increasing them as he continues with his other training. In this podcast we were just talking everything from specific vitamins you should be taking to better recovery to specific rep schemes with strength training and speed training.
Intro: 00:00-1:03
Most recent PRs Alex hit: 1:30
Is Gaining strength and endurance possible to do training at the same time? 4:40
How was Alex able maintain strength and gain cardiovascular shape 5:17
Did swimming help Alex’s strength workouts? 8:50
Alex’s recommended form of cardio 11:00
Swimming vs Running 13:10
Most Underrated form of cardio 15:00
Workout challenge 16:40
How should someone approach their diet with adding cardio and strength training? 20:00
Biggest advice for diet with this intense training 21:48
What was Alex’s Strength training routine? 25:02
When you first get into strength training do this 30:16
Should you increase the weight every single set on a 5x5 32:07
Adding Speed work into your training 34:41
Speed work rep schemes 37:42
Is it optimal to do cardio and strength training at the same time? 41:30
There are different ways to do cardio and build muscle 43:20
Our thoughts on CrossFit 46:00
Don’t feel like there is only way to do it 48:05
Alex’s thoughts on HIIT cardio 49:10
How does Alex Recover from his routine? 52:00
Our thoughts on Yoga 57:45
Supplements for recovery 58:00
Our thoughts on Mass Gainer 1:00:30
Trustworthy brands 01:05:59
My IG: @ngfitness5
Alex’s IG: @Alexd_fit
Let me help you reach your fitness goals!!!
Fill out form for Online Fitness Coaching Inquiries:
https://forms.gle/q3WZk994aAdcy4zT7
On this episode of the Go Get It Podcast we had on John Arpino. He has an incredible story of going from 510lbs to around 250lbs currently and he is totaling 273lbs dropped during this fitness journey. He went from having a near death experience to now motivating others to start their weight loss journeys. At a certain point hosting this episode had me speechless because of what an incredible story John has. We both also dive into insights on what we think about diets, tips on how to change your eating habits. Valuable tools in general that I use and that John used to help get the weight off and stay accountable to it. Make sure you guys follow John and me on IG we're both just out here trying to motivate you guys to be the best version of yourselves physically and mentally. Much love fit fam all links are below.
TIme Markers
Intro- 00:00
Nobody was born successful 2:29
Failure is necessary 3:45
Just cause no one else is doing it doesn’t mean you shouldn’t 7:46
Why John began gaining weight in the first place 9:30
What was going through John’s head at the time of his heaviest weight? 12:22
How to prevent those demons coming into your head? 15:50
What me and John are grateful for right now – 17:47
What was John’s diet like at his highest weight – 20:30
What is a good way to first track your diet 24:07
Tips while at the grocery store 25:57
Where John realized he needed to lose the weight 30:30
Where John Began his weight loss journey 36:16
John’s Bariatric Surgery experience 40:00
How the surgery kept John accountable 46:56
Have the right people around you 50:00
Live life 58:00 Be your own light 1:02:20
Why “diets” never work 1:03:03
What would John tell someone that was in a similar position to him right now? 01:08:18
My IG: @ngfitness5 John's IG: @jarps_journey
Online Coaching Application: https://docs.google.com/forms/d/e/1FAIpQLSfbTmUKxCWJfF_vv4n00K9gY9YM2gcEh_m0EB2uMsHGsfbl-g/viewform?usp=sf_link
GO GET IT Podcast Spotify/Itunes Link: https://anchor.fm/s/30e19170/podcast/rss
Accountable Life Group (John's Podcast) CHECK IT OUT!! : https://www.youtube.com/channel/UCsjuMdS4AUvH1iwTgFPRbsw
On this episode of the GO GET IT podcast I had Pararescue Jumper Brian Silva on talking about how he first got inspired to become a PJ and what it takes to be one. Being a PJ is a very selective pipeline (training courses) that washout almost 90% of candidates that think they have what it takes. Not only is it super selective but the job in itself is one where you need to be able to handle any type of terrain that comes your way, all while being a paramedic. Overall great podcast if you feel like you've been slacking on motivation lately and if you need a reminder that there are guys doing jobs like Brian every day who risk there lives "so that others may live". (which is their motto)
Time Markers for Podcast: Intro- 00:00- What’s the job of a Para rescue Jumper? – 4:30
How did Brian find out about the Para rescue career field? -7:17
Wasting time in college – 11:56
Being around the right people – 15:08
What different training schools do you have to go through- 16:46
One of the hardest schools- 19:04
Were there moments that Brian wanted to quit? -24:39
What was the toughest school Brian went through? -30:12
Get through the pain-34:11
What happens to the people that don’t make it through the training? -35:10
Comfort is a killer-38:30
PJ training implemented into real world situations 42:57
Advice to potential PJ candidates 45:15
What’s a typical day in the life of a PJ – 50:42
How do you handle stressful situations 56:00
5 traits that best describe a PJ 58:50
Benefits of being a PJ outside of the military 1:05:00
Resources for Training Programs on being a PJ: https://beapj.com/resources
Resource's for connecting with others trying to be a PJ: https://beapj.com/cone-connect
Brian's IG: @howtobeapj My IG: ngfitness5
Online Fitness Coaching Inquiries: https://docs.google.com/forms/d/e/1FAIpQLSfbTmUKxCWJfF_vv4n00K9gY9YM2gcEh_m0EB2uMsHGsfbl-g/viewform?usp=sf_link
Jordan Green is a 22 year old recent college grad with a bachelors in kinesiology. His story is extremely inspiring in that he was able to come back from a very bad injury in high school basketball and make his way to be a D1 basketball player for the University of Rhode Island. Throughout the podcast Jordan outlines what type of mindset he had to keep, his training, and his overall experience and how he balanced being a student and a D1 Athlete. Honestly one of the most humble people I've ever met in my life and just super glad that I was able to get him on for you guys. Time Markers:
Intro- 00:00-1:47
Was he always planning on trying out for the basketball team? – 1:50
Try Try and Try again, Jordan didn’t give up 4:27
How he almost didn’t even get a tryout 5:54
Jordan’s Training Regiment 7:20
Biggest challenge going through this process 9:30
What was running through Jordan’s mind when he was going up against D1 players for the first time? – 12:03
Best Advice to someone who is looking to try out for a top team? 13:54
First Thoughts when he made the team 15:20
The Training regimen the team had once Jordan made it – 17:43
What’s a day after a full game like? 21:09
What was a recovery session like? 22:39
My Rugby Experience 25:30
How was your sleeping routine 26:30
What was a Daily Routine for Jordan? 27:47
Nutrition Pre-Game and Post-Game 31:07
Going out and Playing D1 Basketball 33:25
Best Experience on the RI basketball team 40:00
Biggest Takeaways from being on the team 42:54
How important is it to be humble 45:10
Step by Step how to get on a college sports team 49:04
How is being in an environment around such high-level athletes? 53:20
Follow Jordan on Instagram: @_jordangreen_ Follow Me on Instagram: @ngfitness5
Spotify Link:
Itunes Link:
Link to online coaching application if you need extra assistance in reaching your fitness goals: https://docs.google.com/forms/d/e/1FAIpQLSfbTmUKxCWJfF_vv4n00K9gY9YM2gcEh_m0EB2uMsHGsfbl-g/viewform?usp=sf_link If you enjoyed this podcast be sure to like/subscribe the video and share it with a friend that needs some inspiration!
Matty Fusaro is an extremely respected person and coach in the fitness Industry. It was an honor to have him on the GO GET IT podcast as he spews knowledge about fitness, business, and overall mindset going into any situation. He talks about his personal story about how we was an overweight kid and how he turned that into drive to now be the fitness model and coach he is today. He describes the mistakes that he made when he first was trying to get into fitness and how he would've changed that today. Matty is an athlete of Alphalete Athletics a huge fitness clothing brand, that he actually explains some stories in the podcast about when it was first starting. Matty and I also go over some great tips on how to stay in shape while some gyms worldwide are still closed and Matty also has an article that I will link from his website and that shows more helpful tips on home training.
Time Markers:
Intro- :20
Movement builds Momentum -1:30
Why In Person Training can be misleading-3:17 (respect to in person trainers as me and Matty both were in person trainers and one point)
Matty’s Transformation Story 5:00
Vulnerability and Reliability 11:00
Don’t get frustrated if you don’t see results immediately 15:02
Why Motivation can be tricky 18:46
How Matty went through his eating disorder 21:56
Stop focusing on the little things in fitness 28:51
Stay Away from FAD diets 31:00
Why you should consider hiring a coach 32:58
New York’s Situation with Covid, how is Matty handling it – 35:47
Best at home workout options 40:00
Ego Lifting to home training – 41:35
It’s okay to switch focuses when you don’t have the equipment for it – 44:10
How important is it to have the right people around you as often as possible- 47:23
Being around other Alphalete athletes 49:24
How has it been seeing Alphalete grow to the size it is right now? 54:43
Growing your social media is like being consistent in the gym 57:29
Genetics and luck – 1:01:00
Biggest mistake when starting a business – 01:05:00
Don’t be afraid to fail- 01:07:00
Follow me on IG: @ngfitness5
Follow Matty on IG: @mattyfusaro
Link to apply for one on one fitness coaching with me:
https://docs.google.com/forms/d/e/1FAIpQLSfbTmUKxCWJfF_vv4n00K9gY9YM2gcEh_m0EB2uMsHGsfbl-g/viewform?usp=sf_link
Matty's Transformation Video: https://youtu.be/2rL_vy2Vteg
Matty's Article: http://fusarofitness.com/coronavirusresources/
On today's podcast we had Megan Murray. Megan has a great fitness journey and in this episode she shares all the mistakes she made throughout those years of training experience along with very helpful tips. Megan is also an ambassador of the supplement company Bare Performance Nutrition, which has top of the line supplements, I use a lot of those supplements myself and Megan's discount code will be shown below. Megan is also a military spouse which involves her with a lifestyle of traveling and relocating and she shares her experiences on that as well. We speak on the topics of college and just give our opinions on it. In general we spoke on the topic of just having the right people around you as well. Hope you guys enjoyed this one and let me know what you think in the comments below. As usual Time markers below
Time markers for Megan’s Podcast
Intro- :10
Covid Situation in Washington/East Coast -1:30
How Megan got into fitness-4:30
What changed about her perspective from when she started to now-8:34
What is reverse dieting and how did Megan approach using it-10:48
How has her training changed since she started?-11:48
Importance of structured programming-14:30
Importance of progressive overload-16:30
How lifting has helped Megan better her mindset towards every situation -18:23
Make excuses for getting after it instead of making excuses for laziness -20:27
Top 5 lessons Megan has learned from working out-21:40
Prove everything to yourself not to anyone else – 25:17
Having the right people around and Canceling people out-27:46
Frat Life and lifting – 29:14
Thoughts on College? Is it necessary? – 30:35
What you really learn in Nutrition classes in college- 33:21
What supplements does Megan feel like are the most important? (BPN Supps)-37:32
How is it for Megan living in different places so much the past few years? -43:00
How is living in a trailer home?-48:50
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On this week's episode of the GO GET IT podcast I had 22 year old, NPC bodybuilder Javiohn on. He explains in depth how he first got into bodybuilding, how he got his arms the size they are now. Gives a more in depth look at what it takes to compete at these competitions and how much of a lifestyle it really is. We also talk a little about how he was able to work around being a student in college and be a competitive bodybuilder at the same time. He also says how the whole pandemic has actually been fairly beneficial to his off season and his future competition plans. Super humble and nice guy with some crazy work ethic behind him, so much respect and best of luck to him in his future competitions. Time marks for you guys (cause you know I love y'all):
Intro- 00:30 Bodybuilding in college- 00:50
Javiohn's photo of his competition in Miami- 4:00
What got him into training initially?- 5:30
What made him drawn to bodybuilding?- 9:55
When did he do his first competition?- 11:57
Bulking and Cutting thoughts- 15:17
Benefits of bulking clean- 16:12
Cheat meals during competition prep- 18:37
Bulking and getting stronger- 19:28
Javiohn's recent gym PRs- 20:17
Surrounding yourself with the right people- 22:00
Strength correlating with muscle size in bodybuilding- 22:52
What are his ideal rep schemes?- 24:37
What does his arm training consist of?- 26:22
Top 3 Bicep Exercises- 26:40
Top 3 Tricep Exercises- 27:01
How many days a week does he train arms now and how many days a week did he used to train them to get them to the size they are at now?- 29:30
What advice would he give to someone that has lagging arms and wants to get them bigger?- 31:18
Two most important things your probably not doing for your training- 32:30
Listen to this if you have trouble gaining weight- 33:34
How much sleep should you be getting?- 34:30
Key foods in order to grow- 35:20
Genetics in bodybuilding- 36:50
When does he plan on competing again and does he plan on getting his pro card?- 39:10
How does he feel about enhanced athletes?- 45:12
What advice would he give to someone considering doing bodybuilding?- 46:53
Make sure to Follow us on instagram: Nasser- @ngfitness5 Javiohn- @j.s.aesthetics BE SURE TO LIKE AND SUBSCRIBE GO MORE EPISODES COMING SOON! For Online Coaching Inquiries, fill out this form and I'll be sure to get back to you: https://forms.gle/oznpgms4fdhLgSKv7