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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.