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Chapter 1: Why Energy Management > Time Management

What is it that is holding you back in life? A lot of us make the mistaken assumption that it is time. We think that if only we had a little more time, then we could get all kinds of things done. If we had a little more time, then the house would be cleaner, we’d spend more time with our family and friends and we’d be able to progress faster through our career. Maybe we could start a new training program as well and finally get those abs? But there just isn’t time in the day. We work from 9-5 and when we get home, we often still have a long list of tasks to do that we just don’t have time to finish. That includes checking the mail, paying bills, making dinner, washing up and hopefully getting just a little bit of time to spend with family! Man, if only there were more time… right? Well actually, time is very often not the problem. Rather, the problem comes down to energy. Think about it: if you really don’t have any time to do anything, then how were you able to watch that entire Boxset of Game of Thrones recently? If you really don’t have time to do anything, then how have you been finding time to play Uncharted? If you genuinely work and busy yourself from the first thing in the morning, all the way up until bedtime, then the answer would be simple: get up earlier, or go to bed later. No, that is not the problem. Instead, the problem is energy. Time management isn’t the only big deal here: energy management is just as important. If you can’t effectively manage your energy, then you’re going to find that you can’t make full use of your time. And that’s a problem! What probably really happens when you get home from work, is that you collapse onto the sofa and watch TV for a bit. Or maybe you just procrastinate a little by not really doing anything much for a short time. Either way, you could be working. You could be working on that amazing novel.

The issue is not your time at all but rather it is your energy. And this isn’t to say that you’re in some way lazy, or that you could be making better use of your time right now. Instead, it is to say that you’re simply pushing yourself too hard and too far – and it should come as no surprise that you’re not achieving as much as you hope as a result. Energy is something that most of us ignore: ‘I have a few hours tonight,’ we say, ‘I’ll do it then!’. The only problem is that if you don’t have the energy, then you’re not going to do it. Your energy is finite, it can only go so far, and if you ignore that fact then you’re going to run out of steam and not accomplish the things you want to change.

Coming to Terms With Energy Management

There’s a good chance that you may be reading this and considering energy management properly for the very first time. Perhaps it’s something you never really thought about before – you wouldn’t be alone in that! But even at this early stage in the book, you’ve hopefully learned a valuable lesson. Simply acknowledging that energy is probably what’s holding you back is one of the very best things you can do to start making life easier. Once you come to terms with this, you can start to think more logically and realistically about what you can achieve in a day. That means you can remove item from your agenda – knowing full well that you won’t be able to accomplish them – and thus actually get more done as a result and come home with more energy left over. When thinking about whether you’re going to walk home tonight or drive, be realistic and accept that driving may be easier. When planning to complete a long list of chores this evening, be honest with yourself and ask how likely you are to really complete that list. Did you manage to finish everything you set out to last time? Give yourself a break and organize your day sensibly.

Our Strategy for Boosting Energy

So what is our overall strategy for boosting energy? It actually comes down to a few things. The first is management: managing our time better and thinking about how much energy we’re likely to have in a given day and what we actually want to do with it. And by finding ways to avoid wasting energy, we can save more for the things that we ultimately decide really matter. The next step is to start small and not be too ambitious. That’s true with the other things we’re trying to achieve and it’s also true of the lifestyle changes we’re introducing in this book. Simply put? You’re not going to transform your energy levels and your health overnight – and you shouldn’t try! Work up to it slowly and be smart about how you’re raising your energy. We’re going to introduce the concept of ‘kaizen’ here, which means that we’re introducing small changes with the aim of eventually seeing big results. Kaizen is a Japanese concept that basically means any journey is best accomplished with lots of little steps. And finally, we’re going to change everything. We’re going to look at our health and our lifestyles holistically. We’re going to acknowledge that to boost energy, it is not good enough that we simply introduce one new lifestyle habit, or start drinking smoothies. We need to rethink everything.

This book will be your guide and by the end the aim is for you to be crackling with energy. You should feel like a coiled spring ready to explode. And then you can achieve some truly amazing things!

Chapter 2: This is Where Everything Changes

At the end of the last chapter, we mentioned that we had to change everything. That’s a pretty tall order but using the aforementioned ‘kaizen’ approach, we should see that it’s relatively possible to gradually introduce change that starts small and eventually becomes all encompassing. But before we go on, perhaps I should explain what I mean by ‘change everything’. Why do you need to change everything if all you want to do is get a little more energy? Let’s take a look at one example and use that as a microcosmic example of why it doesn’t work to try and change one aspect of your health and lifestyle in a vacuum.

Why You’ve Failed to Get Into Shape

If you’re like an awful lot of people, then at some point you have probably tried to get into better shape. That might mean you joined a gym, or perhaps you paid for a training program to get written for you. And if you’re like an awful lot of people, then you may well have failed to stick at the training program or to see the results you wanted. Why is that? Probably, it comes down to the simple fact that the training program was too ambitious. Very often, a training program will involve working out three, four or five times a week at a gym. As a standard rule, workouts will be somewhere between 40-60 minutes. So that’s immediately 4-5 hours of extra time that you need to take away from your current working week. Then there’s the fact that you need to travel to and from the gym. This can take anything from 10 minutes each way to 30 minutes. Then there’s showering and then there’s the amount of extra washing you create and the fact that you need to pack for the gym. So what you’re really doing is taking about 10 hours out of your working week. That’s huge.

And more to the point, these are ten exhausting hours. And that’s before we’ve even considered the amount of work we’re expected to do in the kitchen: we’re supposed to be transforming our diets to be low calorie (meaning low energy) and we’re supposed to shop for the food, cook the food, wash up afterward… And it’s all stressful too. Cooking can be stressful and so can spending all that extra money on the gym, on the food, on the petrol… it’s just too much! There’s a good chance that the very reason you’re not exercising and getting enough activity right now is that you’re too tired half of the time. This is why so many of us let ourselves get into bad shape to begin with. It’s why we turn to junk food. And it’s why we struggle to stick at new goals. In short, we’re already doing as much as we can. So again, the problem here is energy. Energy management is more important than time management by far when it comes to exercise so really you need to focus on getting more of that. So next let's look at what's sapping energy in your life. For many of us diet comes into play here and eating lots of junk food can certainly prevent us from feeling our very best and healthiest. So that needs to be changed. More important though is work. If you are coming home from work stressed, then you're going to have very little energy for throwing yourself into a workout. Likewise, stress from other sources such as your finances or relationships can also have a negative impact on your ability to train. So you need to fix that too. There are practical considerations too like finances (staying in shape can be expensive!) and like space if you’re training at home (which is a good shout for most people). Even if you’re not training from home, having a tidy flat/house to come home to can make all the difference in terms of your energy and how you feel and it means you have one less thing to do at the end of the day (tidying up in this case). Likewise, looking good will fill you with energy and confidence too which will translate to a better mood and more energy to attack workouts. A lot of energy is linked with mood, as we’ll see later in this book. Then of course those other things do also come into play: time, motivation and the right program. The point I’m making is that picking a training program and pledging to stick at it just doesn’t work unless you’re also looking at what has been holding you back so far. Right now you probably fill your time with activity as much as you can and then crash on the sofa because you’re out of steam. If you had the energy to work out, then you’d already be working out. You’re not, because you don’t. So don’t come up with an unrealistic 5-day workout plan until you’ve looked at the rest of your life – including your physical energy, happiness and mental discipline. You have to change everything if you want to get into great shape. And as you’ll see, this then makes changes in the rest of your life. Working out will give you more energy. And when you get more energy, you will find you start to perform better at work. This will be helped by the fact that you now look and feel more confident and attractive filling out that suit/pencil skirt with a more toned physique. Working less means you’ll have more energy to train. Training means you’ll have more energy to do better at work.
And these kinds of two-way relationships exist throughout your entire lifestyle.

Deciding What Matters

Your lifestyle is self-sustaining then and everything you do is supporting that lifestyle and making it harder for you to change. So where can you possibly start? As mentioned, one of the key things to think about is energy management and planning. Just knowing that you have a finite amount of energy throughout the day and making decisions on that basis. And this brings us to our first, super important tip: If you’re going to introduce something big into your life, then you need to remove something else. This sounds like a big deal and many of us will be resistant to it at first. But it’s also true. If you’re going to try and exert yourself for 30 minutes after work every day, then you need to find a way to save 30 minutes of both time and energy. Getting up 30 minutes earlier will give you more time. But perhaps going to bed 1 hour earlier the night before can give you some more of the energy. Or perhaps you just make the decision to save energy by going out a little less. If you have a weekly pub trip, then consider cutting that out (especially seeing as alcohol will sap your energy in the long term). If you have a very busy social calendar, perhaps consider seeing one friend less. That sounds harsh but life is all about making tough decisions. Or maybe you’d rather cut out one of your more tiring hobbies/extracurricular activities? Again, it’s hard and it seems cold. But the simple fact of the matter is that every action needs an equal and opposite reaction. You can pull extra time out of thin air. But that’s what is going to bring us to our next chapter and a somewhat more appealing sounding alternative: finding lots of little ways to save more time and more energy throughout the day. This is where the concept of kaizen comes in. If you can save a little energy on the way to work, save a little energy in the morning, save a little energy doing the dishes… well then you might just have a bit more to ‘spend’ doing the things you love and the things that are important to you.

Chapter 3: Kaizen – The Small Changes That Will Supercharge Your Energy Levels

In order to spend more time doing the things you love – and engaging in activities that will actually boost your energy further – you need to find ways to save time throughout the day. That way, you can introduce new things to your routine without feeling like you’re being pushed too far. This will also help you to recharge and relax by having some time spare, which will ultimately help you to be even more focussed, productive and creative at work! Tidy Believe it or not, tidying your home makes a massive difference to your energy levels, your confidence and therefore your ability to stick at your training. Think of your home as an extension of your state of mind – if you’re very stressed your home is more likely to look a mess. If your home is a mess, you’ll be more stressed. So what’s the easiest way to keep your home tidier and to give yourself more mental clarity and space? Actually it’s to get ruthless and just throw things out. Got a box of junk on the wardrobe you haven’t looked in for a year? Get rid of it. Got 20 ornaments on every surface? Throw out half of them (at least!). This may sound extreme but simply having more space, even just seeing out the corner of your eye that there’s space under the bed, can make a huge difference to your state of mind and the lack of clutter makes it easier for your mind and body to unwind. Clutter and mess literally causes you to produce norepinephrine, cortisol and other stress hormones, so this can end up leaving you feeling completely spent unless you can do something about it. This is particularly useful when you consider that it will also make tidying up much easier in future. Now you’ll be able to clean surfaces by wiping a wet cloth, without having to remove lots of items from around your home. Finding things will be easier and generally, you’ll find you have more time and energy as a result.

Oh and when you remove 50% of your ornaments, you’ll be left with a much higher ‘average quality’ of things on display. This actually makes your home look much wealthier and more impressive, because there’s no longer the less impressive stuff to detract from the truly great stuff…

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The Power Of Mindset

Fitness begins with the mind, not the body. Never underestimate the power of your mind. The mind has always been at the core of building muscle. Hence, before adhering to any fitness program, the first Muscle Gain Secrets is to get your mindset right. Clear all negative thinking and replace them with positive ones to empower your muscle building journey. Understand that your thoughts are what hold you back from what you truly want to achieve.

The essentiality of having a strong mind is often overshadowed by being strong physically. If you have the right mindset, you will have the mental power to stay focused and push yourself, even when things get tough. Not having the right mindset will result in you end up sabotaging your health and fitness goals in many ways.

So how do you ‘Fix’ your mindset? Here are 5 Simple Techniques to help you achieve your dream body with the right mindset:

1. Set Goals That Are Both Specific & Achievable

You can only WIN if you have a crystal clear outcome. So remember to always begin with the end in mind.

Ask yourself questions like: What’s my ideal weight? How much muscle mass do I want to gain? Is it 10 pounds? 20 pounds? Is my goal only attainable in three months or more? What does it take to achieve my goals? The 2 Rules is to be both Specific & Achievable - do not just estimate or simply see-how-it-goes. It plays an important part in holding yourself accountable to the goals you set.

Without setting specific and achievable goals, you are more likely to stumble and fail. Make your goals specific, write them down! Then put your list of goals onto your mirror, your fridge, your work table, or even your phone screen - just anything that’s clearly visible to you every day. This will keep you reminded of your most important goals every day whether you feel like it or not. In the long-term, this will condition your mind in an empowering way! Mindset conditioning has immense power in fuelling your determination and commitment in your goal to ultimate successful muscle gain.

2. Cultivate Patience

You need time to achieve your desired goals and this requires patience. Be patient for results because muscle gain is not going to happen overnight. Take a step back and evaluate what you have achieved so far. Cultivate patience and learn to celebrate little victories along the way in your goal setting process. This will encourage and motivate you to keep you going.

Everybody is wired differently.

The general rule of thumb is to build 1 pound of muscle per week. Some are able to build more, some less, depending on their diet and exercise regime. So in a month, an average person can expect to put on 1-3 pounds of muscle mass. This gives you a good idea how to set achievable and realistic Goals. If you’re expecting to gain 10 pounds in a month, most probably you’re putting on more fat than muscle mass.

So many people expect results in a minimal timeframe and then lose interest when their desired body is nowhere to be seen. Nothing comes easily. Eat smart, work hard, and most importantly have the patience for results. Remember that Rome wasn’t built in a Day, and so does your body. If you’re working with the right muscle gain plan, eventually the results will prove to you all its worth.

3. Hard Work Is Your Only “Shortcut”

There really isn't any shortcut to muscle gaining. Most of the magic bullets you see in the Fitness Industry today are nothing more than marketing gimmicks. The only way to gain muscle is to invest hard work into building and maintaining it. It is always a gradual process so start small and build from there. There is no substitute for hard work in fitness. The only thing you need to get started is the right knowledge, diet plan, and workout regime. From there, all you need is relentless hard work, patience, and determination to stay on track. So stop looking for quick fixes as most likely you’d end up burning a hole in your pocket and get nothing in return.

4. Everyone Is Different. Don’t Compare

Do not compare yourself to others. Everyone is different - the way your body absorbs nutrient and reacts towards workouts you do are different from other people.

Do not look at others’ results and think “Why is he/she achieving results faster and better than I do? I worked as hard or even harder but my results are not visible”.

Unnecessary comparison brings disappointment and zero help towards your goal. Focus on your own body. Aim for incremental progress until you finally attain your dream body. Remember, nobody else has your body - you do! Focus only on yourself!

5. Be Completely Committed

Muscle Gain is all about Discipline. The ability to consistently take action regardless of how you feel at any moment. To get started on your fitness journey, all you really need to do is to commit once and do it every single day.

Commit yourself 100% for 90 Days (if not more), set short-term achievable goals – the amount of muscle mass you wish to build, and it shall keep you on track working towards the goals.

This mindset helps you to be realistic. You won’t expect immediate results but instead, you’ll be focusing on the process and duration. Because you understand and is aware that muscle-gaining takes time and effort. When you are mentally prepared to commit to a timeframe, you will persevere through the process.

Here are some strategies to keep you on track when the journey gets too bumpy:

Journaling - It helps you to track of your own progress

Progress Pictures - Super satisfying as you watch your body evolve each day!

Gym / Diet Buddy - Mental and physical support play a big role in helping you stay motivated

Muscle Gain Secrets 2: Muscle Pumping Diet

High-protein diets such as Zone, Atkins and Sugar Busters were once popular diet plans in the past few decades. While high-protein diet does lead to weight loss, they have an alarming flaw, which leads to unbalanced meal plans that deprive one of other essential nutrients for a healthy body. However, that doesn’t have to be the case.

High protein diets are generally suitable for individuals looking to burn fat and lose weight with a caloric deficit. So if you’re looking to gain muscles, it’s better for you to go for high carbs, with low/moderate protein. Carbohydrates supply you with energy to blast those weights in the gym and also fill in the caloric surplus you need to actually gain weight and build muscles. Furthermore, studies show that high carb, low protein diet can still help you gain an enviable amount of muscle mass.

What Is Protein?

Protein is one of the 3 main macronutrients along with carbohydrate and fat. Protein is the most important source for muscle gaining as it acts as building blocks for muscle fibers. Simply said, without protein, your muscle won’t be able to grow. The best sources of protein are lean meat, eggs, cottage cheese, beans, quinoa and many others. We called these foods ‘Protein-rich Powerfood’ as they are packed with a higher percentage of protein compared to other nutrients. To have a better understanding of what protein really is, it is a large molecule composed of smaller units known as the amino acids.

Today, we can identify 20 types of amino acids. Different types of proteins are actually derived from different combinations of amino acids. This essential macronutrient can be found in any part of the human body. Your organs, hair, skin, nails, eyes, nose, lips are all made up of protein.

Ultimately, there will be no muscle gain without protein.

What Foods Contain Higher Amount Of Protein?

Working out involves breaking down muscle fibers in order to grow bigger and stronger muscles, and protein is required to repair and grow muscle tissues. Also, it’s good to note that protein is the final source of energy after both carbohydrates and fats are depleted, making it perfect for those who wish to burn fats and lose weight. Now that we understood the importance of protein to muscle gain, we shall move on to the food that contains a higher amount of protein, also known as “Protein-rich Powerfood”.

Protein is available from both animal and plant sources. The typical U.S. diet is a mixture of protein sources. Variety in choices will provide an adequate diet. The following are some examples of protein content in some typical foods.

• 3oz. of chicken contains 20g of protein

• 3 oz. of ground beef contains 21g of protein

• 2 oz. of pork chop contains 15g of protein

• ¾ cup of beans contain 11g of protein

• 2 tablespoons of peanut butter contain 8g of protein

• ½ cup of soybeans contain 10g of protein

What About Protein Powders?

Speak to any fitness enthusiasts in the gym, you’ll find that most of them consume protein powders as their staple supplements. So what exactly are they? It’s actually a popular protein source to help people improve athletic performance and build muscle mass. This is a go-to solution for those who are looking for a quick and convenient source to fill in their daily protein intake requirements to build muscles. Generally, one scoop of protein powder contains about 25g of protein, and 2 scoops can easily make up with one chicken breast. Plus, it’s easier to chuck down a bottle of protein shake than digesting one whole chicken breast.

That said, protein powder is an excellent way to supplement your daily protein needs, especially if you’re looking to build muscles. Here are the types of proteins you can find in the market today: 1) Whey Protein Concentrate – The most common and affordable form of whey protein. Most of them contain lactose. So for those who are lactose-intolerant, stay away from this.

2) Whey Protein Isolate – A more concentrated form of whey protein with little to no fat or lactose. This is the number one choice for those with lactose-intolerant and also the purest form of whey protein you can find today. Whey Protein Isolate usually contains zero carbohydrates and zero fats.

3) Hemp Protein – A plant-based protein. Perfect for vegans with additional anti-inflammation benefits from included Omega-3 fatty acids with extra fiber for weight loss and gut health.

4) Pea Protein Powder – Another plant-based protein. Vegans’ favourite.

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INTRODUCTION

Most of us will never have seen ourselves as being leaders. For the majority of us, the thought of taking charge of an office will not so long ago have seemed completely absurd. That’s a job for high fliers, for people-people… for born leaders!

But despite any initial apprehension, leadership roles are something that many of us will have thrust upon us against any protestations. In the vast majority of industries, progress and a hike in salary means taking on more responsibility. And that responsibility will very often take the form of some kind of leadership role. You can only progress so far before you start having staff under you and the further you then climb the ladder, the more people will start looking to you for direction and the more people you’ll be responsible for.

That then leaves two choices: shy away from the pressure and the responsibility and live on the modest salary that comes from that, or learn to suck it up and take charge.

And guess what? When you do accept that mantle and become the leader that you can be, you’ll find that it’s one of the best experiences imaginable for your personal growth and development. You’ll become more confident, more able and more authoritative and it can completely transform the way you see yourself.

So now the big question: can you learn leadership? Are some people simply destined to be good leaders while others will forever be disrespected and awkward in the role?

Well, while some people are ‘born with it’ (as Maybeline would have us believe), it certainly is possible to learn the skills needed for leadership if you don’t already have them. And as it happens, that’s exactly what this book is about to do for you!

So read on and prepare to learn the ins and outs of leadership and what it takes to inspire a team and get the very most out of them.

What you will learn…

• What makes a great leader

• Should you be feared or liked?

• How to become instantly more charismatic

• How to use ancient techniques like ‘transformismo’ to control your team

• How to understand the differences of your team and get them to work for you

• How to handle a crisis

• How to cultivate inspiration

• How to give your staff motivation

How to create new teams

And more!

And once you’ve honed these skills, you’ll find that they become powerful not only in the office and the boardroom but also in all other walks of life. Prepare to become a more inspiring friend and a more effective parent!

CHAPTER 1: WHAT MAKES A GREAT LEADER?

Perhaps the best place to start is by asking what makes a great leader. What is the end goal here? What are you aspiring to? When we think of great leaders, we will often think of inspiring superhero types. People with heroic, puffed out chests, powerful voices and a cool air of confidence. They always know the right thing to do and they have the uncanny ability to reel off motivational and inspiration speeches at the drop of a hat. No one ever defies these great leaders because they don’t want to – the leaders are so just and wise that they have no need. But if anyone ever did cross them, they would be immediately be put to rights with a stern but fair judgement and unquestionable authority. These are the leaders that make us feel safe, that steer our ships through uncharted waters and that make us feel like we can do anything as a team. These are the heroes taken straight out of the Saturday morning cartoons you probably watched as a child (which, by the way, are based very much on our Father and Mother archetypes).

Now the chances are that you probably have known a few people like this in your lifetime. Perhaps you have a parent who really is that wise, all-knowing figure. Or maybe you had a teacher that inspired you when you were younger and helped you to make the career choices that led you to where you are today.

You might also know of some famous real-life characters who fit this bill. Perhaps you know of a few celebrities who you look up to, or a few historical characters even.

But for the most part, this is not the reality of what makes a good leader. While all these things could certainly help you to inspire followers, they are certainly not necessary for you to become an effective leader. And it’s just as well - as that would be an awful lot of pressure to put on yourself!

So what does make a good leader? What is the minimum entry requirement?

Of course this is a somewhat abstract concept and not one that can be satisfied with a simple answer. But let’s give it the best shot.

Ultimately, the best leader is the leader who gets results. And they do this by organizing, stabilizing and motivating a team in order to get more out of them than they would be able to accomplish on their own. So put simply: does having this leader in place make a big difference to the team’s ability to accomplish goals?

If the answer is yes, then the leader is providing a useful function and they are worth keeping in place. If the answer is no, then you could make the argument that the leader is not useful and is a waste of money or time.

But this mentality, while accurate, is dangerous. Why? Because it leads to ‘performance reviews’ and other tests to identify the ability of the leader. A leader might then be punished or penalized if they should fail to meet monthly targets, or if they should be seen to be spending too much money. This seems to make sense when you think about leaders in terms of their ability to help teams meet goals but this is forgetting one small factor: time.

Because a leader’s ability should not be measured in terms of their ability to accomplish X in T amount of time. If that is the only concern and the only aspect of performance that the leader is graded on, then in all likelihood they will end up making the wrong decisions for the good of the business and the good of the team. They will stick with what works, they will stick with what they know and they will avoid taking risks or evolving their business model to meet new challenges. A good leader should be someone who is able to see the road ahead and to seemingly pre-empt the changes that will affect businesses most.

These are the leaders who will be able to help a business to grow rather than just survive and who will be able to help avoid catastrophic failures that lead to layoffs or bankruptcy. And this same theory applies in other contexts too - the best parent is one who can not only keep the family happy and functioning well but who can also help to improve their circumstances so that they become happier and so that they become more fulfilled. They are also able to foresee potential challenges and set up contingencies so that they can deal with crises while remaining cool and level headed. This is the true example of ‘Super Dad’ and ‘Super Mum’.

So we can conclude that a great leader is able to help a team meet goals more effectively than they would otherwise and that these goals should be long term goals rather than short term. When a leader is stifled, it is very often because the leader above them is short sighted. If management higher up is forcing quarterly reviews with strict, punitive measures for those seen to be underperforming then it will stifle a leader’s ability to grow and bring changes. This means that the goal needs to be right as well and in many ways, it’s that goal that we will see is the most important driving force behind a great leader.