ImproveBetter

When It's Awful, that's the moment which defines who you are. We have great days when it's sunny and you woke up early from a long sleep, you feel good, you conquer the day like it's nothing. It's what you do on those day when all hell breaks loose, you need to toughen the fuck up and say "FUCK THIS, I AM THE ONE WHO CONTROLS THIS SHIT". When it's fucking awful, just conquer the day for the spite of it. Your future self requires you to be impregnable by any occurrence and thug it out. Believe you can do it, it's the moment you can level up your character. Plan your day and do what you planned no matter what comes up. You can do it. It's your mind that's weak, not your body. Good luck and be better.

8 stoic habits that will improve your life Meditation  Reading Gratitude Affirmations Voluntary exposure to suffering Remembering death Acknowledging our feelings Being more patient with others, yet strict with yourself 1.Meditation  Meditation is a habit that works like Xanax, but requires more patience. It's a habit that successful people do, because you tap into your body. My weakness was my brain fog, then I researched and researched and the most common practice to combat brain fog was meditation. Hesitantly, I started to watch how to do it. Here’s how I meditate for a better presence and more mindfulness: Sit or lie down somewhere comfortable and close your eyes. Now focus on your breathing. Deep breath in, deep breath out. Breathe only through your nose. You may feel discomfort, that's normal, just keep focusing on being present. Meditation is a practice I now do daily and yield many benefits and advantages in life. 2.Reading “Leaders are readers”. From my experience, 1

TOJI'S PHYSIQUE WORKOUT ROUTINE   Toji’s striking parts are his shoulders coupled with a small waist and well defined core. To get his body, you’ll need to incorporate  Resistance Training and Cardio. Let’s do it the most efficient way to maximize muscle growth. The Gym Split: Chest/Back Chest Fly SUPERSET Incline dumbbell/bench press Pull Ups Bent Over Row Legs Squats Leg Extension Pistol Squats Calf Raises Arms Biceps Curl Chin Ups Lateral Raise Bent over Lateral Raise Triceps pushdowns SUPERSET Dips Abs V-up Russian Twists BIcycles  Homework Split: Push Push Ups Wide Push Ups Close Grip Push Ups Pike Push Ups Pull Pull Ups Australian Pull Ups Chin Ups Deadhangs Legs Pistol Squats Calf Raises Step Up -fast For Cardio , do sprints and/or walking. Keep in mind these exercises are meant to be trained until failure then finished with negative reps and static holds until true failure. Stretch Daily. Have a proper warm up to prevent injuries. Key tip: Visualize when in training to ac

Take pictures regularly (when you finish a workout) Having pictures isn’t about the picture itself, it is important to when we see it, we can feel what we felt in the moment, to see family and friends, to have a chance to be grateful for that memory. It applies to fitness as well, after a hard workout, be proud of yourself and take a picture of your body. That’s what I would say to my younger self. I didn't take enough pictures, but I have some at least, so I am thankful for that. Take pictures of things you want to remember. This blog is kinda sobby, but listen, this quote is overused, but true to its deepest core. “You never realize the value of something until it's gone”. This is a short one, but try to think about your path in life and what you have done so far.  

  Positive mindset (in Bodybuilding) Having a positive mindset in life is very beneficial. You probably agree, but ask yourself? Do I have a positive mindset? And if no, why? We can be fooled by our ego, so you may think you have it, but do you really have it?  Ok, you may have it, but as everything, it can be improved. You maybe don’t have it, let’s first develop a positive mindset and gradually improve it.  Development of a positive mindset I want you to bring a piece of paper and pen. Write what you are grateful for. Part of a positive mindset is gratitude. Try to incorporate gratitude journaling in your morning routine. Self-worth is a major part of having a PM. If you think you’re  lazy, unattractive etc., you will portrait that picture to other people. Now don’t think you’re already achieved the perfect body, career and so fourth. Have a mindset that you’re working on it. Be disciplined and say to yourself that you’re disciplined. That’s a healthy view on your self-worth. Just b

  Help your friends with their self-improvement First, you help yourself Before you help your friends, you gotta understand the whole concept of self-improvement. Then you’re implementing these concepts in your daily life. This period lasts about 3-6 months. You’ll never be perfect, but that’s good. Aim at perfection, but also never get complacent. If you read 10 pages everyday in a week. Next week, try 11 pages a day. Raise the bar at every self-improvement habit. You will not want to do it. But do it like you love it.  Why is it important to help your friends Ahh, if you’re on this journey for a while, you’ll know why. You as a whole, after making gains in the gym, start being mindful and you’ve read a couple books. You want your friends to start more fulfilled, so they can have a purpose. It is a road that is painful at the start, but better in the long term. Maybe they will not understand, not agree with you etc.. But if they don’t want your guidance, let them. You will attract tho

  Rest day is the growth day You’re not lazy… If you’re in the habit of going to the gym daily, you can forget something important. Rest. To grow our muscles, we need to rest. Rest days are the days we need to do light activities like walking or cleaning. During these days, it is a must to eat protein-rich foods. One day of resting is going to improve your workout sessions.  This are signs when you must  take a rest day: persistent muscle pain or soreness inability to complete a workout routine continued feelings of sluggishness following a workout binge eating, or craving comfort foods increased incidence of injury or illness changes in mood or behavior, such as mood shifts irritability insomnia prioritizing fitness over everything else reduced beneficial effects of the workout, such as a decreasing rate of fat loss or muscle gain During this day, I spend time with friends or family. Maybe I will watch some TV shows. Why is the rest day very important Here are some benefits of rest d

  The Journey to your ideal body and beyond… Starting motivation and Realizing why to continue Many guys start working out to get girls, but if you worked out for longer periods of time like 6 months or more, you start to realize that this amount of blood, sweat and tears isn’t worth it for a relationship. Realizing this, it’s like a trip to the deeper core of yourself. You start to workout for yourself and you realize you can start training not just your body, but your mind and mental health. That is something beautiful when you realize that. Getting muscle, strength or girls is a good starting motivation and when you get there you realize that all that you wanted is just a byproduct and the real thing is being true to yourself. Kinda stupid to read, but try to be more mindful and observant of your purpose, you realize that you want to keep going for your purpose. No matter who you are, you need to have a purpose and work to achieve that purpose and to gain freedom. There is no end to

  Be mindful (when working out) Mindfulness and Mind muscle connection  When we work out, we need to strive for better mind muscle connection. As the term is self explanatory, we ask ourselves how to improve it? My two best tricks to get a better mind muscle connection are mindfulness and imagination. During exercise, a good example is the shrug. This is an exercise which can be executed with unintended muscle groups like shoulders and upper back. We target the traps while performing a shrug. So I imagine how I am pulling dumbbells with just my traps. I perform the exercise every time with closed eyes while using my traps and imagination.  Now this is how I incorporate mindfulness in my training. My perspective of mindfulness is acknowledging everything at once; all senses, sounds, emotions. When I just feel the muscle(s) I am currently training, I get a better pump. This isn’t a mindfulness tutorial, just my experience of how I use it, but to learn how to be mindful; you need to medit

  Mindset to overcome an injury in weightlifting “My gains will disappear” In my one year of working out, I had 2 major injuries. I am very grateful for that low number, because I had a bad mindset. When I injured my abs, I wasn’t afraid, I was bored and disappointed during my recovery time. I am once again grateful that I don’t have long term consequences. But I did had a fear, fear of losing my gains. At that time I didn't know; if I ate enough protein and calories that I would maintain my physique, at best I would lose a little bit of strength. But I learned. Now the second injury. I had a combo of injuries haha. I have injured my abs and my hamstrings. I presume that I injured my hamstring because I sat too much and didn’t do any light activity like walking. I got to a point where I couldn’t even stand. I was in pain, big pain. Then I for some reason developed a sick mindset. That I would lose all my gains plus that I wouldn’t work out. At that time, working out was the most im