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What is the PowerHowse Challenge?
The PowerHowse Challenge… Whenever I’ve struggled at anything in life – whether that be gaining lean muscle when I was a skinny, unconfident dork, or starting my own business when I had no entrepreneurial experience whatsoever – I have always had more success when I was being challenged. And I’m guessing that you’re the same… This challenge is here to give you what I was lacking. Even though I have always been a motivated guy, I really didn’t know what I was doing, or where I was with my level of fitness or even with my business and in life. This ebook is packed with training, nutrition, and lifestyle guidelines and tips that will help take you to that next level and build the body – and the life – that you should be living. The info in this ebook helped me gain 7 pounds of ripped muscle in only 21 days. It can help you do the same, but it’ll also give you a starting point. The challenge let’s you know where you are, and the program will give you what you have to do to get where you want to be. Everything in here has helped me, and others rise up and grab life by the balls. Life isn’t something that should intimidate you. This challenge is here to help you be who you want, do what you want, and live the life you want. This is the PowerHowse Challenge… Do You Have What It Takes? - Chad
the PowerHowse Challenge Program
Do you want to build RIPPED, POWERFUL Muscle? It’s actually easier than you think. In this video, I’ll show you how. It’s the actual solution that helped me gain 32 Pounds of Lean, Athletic Muscle in 32 Weeks. And more recently put on 7 Pounds in 21 Days. It has helped countless other’s build the body of their dreams as well. Like I said earlier, I didn’t always know what I was doing. I trained for 7 years before I was ever able to put on any lean muscle mass. If I didn’t stumble upon this solution, I’d still be the unconfident, skinny dork that I was 7 years ago. If you’re struggling, trying in vain to build your ideal body. This video WILL show you exactly what you need to be doing in the gym, and in the kitchen to get there. Oh ya, and it’s a hell of a lot easier than you think – trust me! Have a look at this video. I go into specific steps about the secrets in this muscle-building solution that helped me gain all of that lean muscle mass. I also give you steps that you can take, starting today, that’ll help you completely transform your body.
The PowerHowse Challenge Video
And now, the PowerHowse Challenge…
The PowerHowse Challenge
Alright, let’s get right into it. The PHC is right below. If you’re a beginner and haven’t spent all that much time in the gym, I also have a beginner’s challenge there for you. Beginner or advanced, I highly recommend looking at the video for the program above. Each of the exercises below are basic exercises that you should be able to do, and do well. They’re chosen because they’re going to give you an idea of how strong you really are with movements that are found both in everyday life and in sports. But they’re also exercises that you need to be doing to build lean muscle mass. The challenge itself is tough as hell. It’s as much a mental test as it is a physical one. Can you keep going when all you want to do is fail? What to do: Complete each exercise for the weight and rep count provided. If it says bodyweight for the bench press for example, put as close to your body weight on the bar as you can. I’m weighing just over 187 lbs, so I’ll probably put 190 lbs on there, or just stick with 185 depending on where I’m at in the morning of the day that I do the challenge. It’s not a huge deal, you just want to get as close as you can. Complete as many repetitions in 60 seconds as you can. Rest for 15 seconds. Then move on to the next exercise. Your total rep count – that is the amount of reps you complete for each and every exercise within that 60 second period – is your score. If you have to rest within that 60-second period – which is likely – don’t move on to the next exercise. You have 60 seconds to complete as many reps as you can, that’s including any breaks you take.
rest 15 sec – 5. Chin-ups .rest 15 sec – 2. Deadlift 1x bodyweight The weight must go past your kneecaps on the way up. Military Press .rest 15 sec 4. Bench Squat 1.The Challenge Do As Many Reps as Possible in 60 Seconds for Each Exercise 1. Bench Press 1x bodyweight .rest 15 sec – 3. Total Reps: ______________ .75x bodyweight .2x bodyweight (bar + weights) .
Rest 15 Seconds 2. Box Jumps – 12-inch box . Military Press .Rest 15 Seconds 3.Rest 15 Seconds 4.25x bodyweight Total Reps: ______________ .Alternative: Beginner’s Challenge Do As Many Reps as Possible in 60 Seconds for Each Exercise 1. Inverted Row . Squat – bodyweight .Rest 15 Seconds 5. Push-ups .
Phase 3 is for the elite. and Phase 3 will take your score to a whole other level! Score: 200< = Gladiator You’re close to that top level. There’s always room to grow. congratulations! But there’s still room to grow. Score: 150< = Braveheart . You’ll build a ton of athletic muscle. Start the PowerHowse Challenge at Phase 3. and get your body looking like you never though possible. You could start the PHC Program at Phase 3. I’d start in Phase 2 of the PHC Program just like the Achilles class above you. if you still feel like you have room to grow in that realm. You’re falling just short. and see your score rise. then the Third Phase will kick your score to a new height. but not quite there. But from an aesthetics point of view. The second Phase of the PHC Program will help you with that. It’s a 12-week program that’ll kick your ass and take your body to places you never thought possible. which means you need to work on strength and muscular endurance.Scoring: Where do I stand & How do I improve? Score: 250> = Hercules You’re the cream of the crop. start with Phase 2. The Alpha Male. The head honcho. Take Action Today! Score: 250< = Achilles You’re in awesome shape. Push that score to new heights.
so you should be proud of your score. Phase 1 has a lot of bodyweight exercises.Good. Take Action Now! . but there’s still plenty of room to improve. As you progress through the different Phases you’ll see your score increase dramatically. but not great. to be an average Joe? Are you satisfied? Start the PHC Program today! I’ll be there to help you along the way. William Wallace was a warrior. and your body will transform before your eyes. The First Phase is a great platform to build a base. Is this what you want out of life. then progress through the program. Keep taking the challenge after every Phase to see your improvements. but no more than the next guy. Score: 50< = Pee Wee Herman You need work! You need the PHC Program. along with a rep and set scheme that will help you transform your body from a performance and an aesthetics perspective. Build up a stronger base. Score: 100< = Average Joe You’re in shape. Ask yourself: do I want to be below an average Joe – or do I want to be great? Do I want to be a LEGEND like Achilles or Hercules. Start the PowerHowse Challenge Program in the first Phase.
Make sure you’re using good form while completing this exercise and all others as well. That’s technically not a full rep. Bench Press Position your hands shoulder width apart. use a taller bench. A rep only counts if you complete a chin-up using a full range of motion. A rep doesn’t count unless you’ve reached the endpoint and touched the bench. If you’re taller. Don’t cheat on any of the exercises. Chin-ups Make sure you get full extension. Military Press (Push Press) Your legs can be activated. but it’s a great way to keep people honest. .The Exercises Bench Squat Using a bench as the end-point of your squat. and your arms must fully extend with each rep as well to be counted. making sure that the bar touches your chest in each rep. Stop slightly before your arms are fully extended. You want to be hitting the 90 degree mark. but the bar must go below your chin on each rep. lightly touch your gluts to the bench. Deadlift The weight must go above your knee caps to be counted.
This exercise is basically a chin-up but on a different angle. Inverted Row Set a bar on a rack just over your arm length in height.com . That’s one rep. Squat You must hit the 90 degree mark for the rep to count in the squat.Beginner’s Challenge Push-ups Your chest must come within one inch of the ground. If you have any questions comment on the page. Facing the bar on your back. pull up (legs slightly bent. or email me at chad@chadhowsefitness. then jump back up. Box Jumps Start on a 24-inch box or bench that is the nearest height. spending as little time on the ground as possible. and arms must be extended for a rep to count. Drop down. A rep only counts if your chest touches the bar. heels on the ground) until your chest touches the bar.
then you should get a good score. . It’s all about being as best as you can possibly be. it’s just that the conventional program doesn’t push your body to go through a challenge like this. We follow people who we shouldn’t be following. I was there. We want to look good. But a lot of us won’t because although we’re strong. That’s what this challenge is here for. The PHC can be as much about your ability to endure pain. eat. we’re used to resting for a few minutes after failure. And the program will help you build this ideal body using techniques that you didn’t even know existed.The Madness Behind the Method Every guy wants an awesome body. But I was really the furthest thing from it. not all of us really know how to get there. as it is about your strength. we aren’t in great shape. It’s not your fault by any means. If you’re already pretty strong. or our workouts haven’t done a good job of conditioning our mind and body to push through the pain. Instead. I thought I was headed in the right direction with my training. We train. It’ll test you in ways that you haven’t been tested. and sleep in ways that we shouldn’t be doing. Feel healthy and perform amazing. Our muscles need time to recover. But the fact is.
and be more likely to try new things. They’re the basis for building an ideal body – aesthetically. . We want broad shoulders that taper into a thing waste. You probably don’t want to be as massive as a bodybuilder – neither do I – but being able to perform these exercises will help you build the body you have been seeking for so long.What does a good score mean? The better you feel about yourself physically. Take the challenge. You’re also going to have more energy. to grab life by the horns and live a legendary life. See where you stand. and with regards to performance. the more confident you are. These exercises were chosen for a reason.
They train. Simply put. The goal of your training should be to work as hard as possible. for a relatively short time. 2. When you get into workouts that are over 60 minutes.5 Simple and Fast Steps to Build Your Ideal Body 1. reps. more power to you. Cortisol is a hormone that is involved in our fight or flight response and actually burns muscle and bone in an effort to give our organs more energy. and sets are going to be. and we need better nutrition.They’re professional. higher intensity in our training because we want lean muscle and not just mass. Don’t leave it ‘til you actually start training to figure out what your exercises.They’re freaks. They have an insanely easy time building muscle mass. These guys are the mesomorph’s of mesomorph’s. . We have lives and have no desire to be completely consumed training. This isn’t the time to be guessing. I actually don’t really care. Whereas guys like us find it a bit more difficult. They dedicate all of their time to training. You need to know what you’re doing in the gym before you head in there. Wouldn’t you rather train less. Lift no more than 4 days a week. We need more recovery time. find an awesome program. One huge mistake I was making while I was still skinny.We’re also not taking dangerous drugs. it’s just not something that I’m . and have more time to do the other things you want to be doing? . see the same – if no better – results. our cortisol levels rise. and sleep. eat. There are a few things wrong with this. If you are. Know what you’re doing before you do it. . was that I trained like a bodybuilder: 5-6 days a week for 1-2 hours each session.
and make sure you’re doing to true failure and not stopping short like we normally do. 4. and more notably. Make each rep the highest quality you can possibly make it. then on the next. lifting to failure. then get out and have some fun. Go for a bike ride on a sunny day. rounded muscle. If you don’t want soft. not only was I not building the body I wanted from a looks standpoint. but also from performance standpoint as well. athletic-looking muscle. then lift. not necessarily for performance or fat loss. I’m talking about in the gym. or build that body that has lean. There’s a different way to do things that works even better. If you want to have lean gains. we’re not trying to be as massive as they are. Either way. But if you want a 6-pack and a V-Shaped torso. Don’t run your body into the ground. which you then repair with proper nutrition and rest. Play sports on the weekend. You need to be working hard when you’re training if you want to build this body.Bodybuilding is all about mass. Pain is a good thing. and believe it or not. Those reps are where most of the muscle damage is going to occur. If you’re after simply building rounded and soft muscle mass. Trust me. eat and sleep. I don’t talk about this all that much. I wanted lean mass. Have an active lifestyle. . we shouldn’t be training like they do. and athletic muscle. Go for a jog from time to time just for pure enjoyment. and so forth. Do each exercise one rep at a time. That’s where . or play pick-up basketball with your friends. but don’t sit on your ass either.going to do. but I think it’s important. I head to the boxing gym once or twice a week because I love to get some sparring in. Always be on the move. Then have an active lifestyle. Really focus on that one rep. Those are the most important reps. don’t bulk. 3. You want to be putting your muscles through that burning pain that occurs at failure. So when I trained like a bodybuilder.
you need to be providing your muscles with the nutrients they need to recover. you’re selling yourself short and you won’t build your ideal body. and neglect what it doesn’t need. Eat the right foods at the right time. your body is able to absorb more than normal. Have a few walnuts and 3 hardboiled eggs. pack your meals with slow carbohydrates. . Due to the spiked insulin levels. Have a meal that is high in protein. Protein is very important for repairing muscles. and high in slow carbohydrates. Also. and after your workout. and build a healthy body. during. Want to build muscle without contributing to your waste-line? (This is Important!) Spike your insulin levels during your workout with a high-sugar (fast carbs) drink like a Gatorade or another carb-mix. If you want to recover fast. low in fat. If you’re not lifting to failure. Add some protein powder to the drink as well. Give your body the things that it needs to absorb. Make sure that your meals have a ton of vegetables as well.you’re building muscle. Want to increase your testosterone levels in a safe and healthy manner? Eat fats before you go to bed. The way our bodies process fats actually increases testosterone levels. Why not get the best if it’s a possibility? 5. so make sure you have ample amounts of protein before. Two great sources are oatmeal and brown rice.
They’re just too far on that end of the spectrum. and the muscle that exists without going overboard. That is: broad shoulders that taper into a thing waste. A pro bodybuilder also doesn’t have the ideal physique from an aesthetic or performance standpoint. trust me! I’ve been there and it’s useless. A skinny physique is by no means ideal when it comes to attracting the opposite sex. but it can also lift for endurance. the chest. The perfect body is all-around athletic. The ideal frame would be a V-shaped torso. It has holes. the arms. The perfect body isn’t insanely good at one thing. It isn’t one and done. If you have the perfect body you can protect . but it actually isn’t too lean. Then there are the details: the abs. Girls don’t like that much muscle. It can lift heavy weights. The first thing a woman is going to notice about a guy is his frame. and it can last.Building the Perfect Body What does the perfect body look like? Wouldn’t it be the body that is the most pleasing to the most women? Makes sense… so that’s where we’ll focus. speed. The waste then tapers out to thicker quads – thus forming an X-shaped physique. A body that just looks good but can’t do a whole lot else isn’t perfect. The perfect body is also lean. or that much vascularity. What does the perfect body perform like? Performance is key if you’re going to construct the perfect body. It has power. but rather awesome at everything.
. You go above and beyond what the average Joe can do. Thus.your girl from danger and keep her safe. making you pretty damn awesome.
Your time in the gym. Instead of having a preventative mentality. so how the hell do we build this thing? 1. provide. or wherever you train. But you’re smarter than this. His body and how it performs is directly linked to his success. you’re reading this blog post. 2. to clear your mind. For one. The greater his body is condition. but the real benefits are the extra years you’re adding to your life. Challenge yourself to work harder. and the more success he is likely to have. You’re going to be a more active Dad. and to build a badass body. is sacred.Becoming a Healthier Person Now we’re talking long-term. the more money he is likely to make. Challenge yourself You need to push yourself a little harder than the next guy. so you’re awesome. and lives a long. Cool. Why are you doing this? An athlete trains harder than the average Joe because he has more on the line. The thing is. and productive life. That’s the kicker: The perfect body is healthy. but also a Dad who’s going to be around longer. You know that working out isn’t all about looking amazing. Today’s society is absolutely packed with preventable diseases and illnesses. It’s active. we wait for things to get so bad that we either kick the bucket. It looks freaking awesome. or we wake the fuck up and do something about it. You’re going to love the results. and have fun with his family. it’s the sexiness that sells. but also the quality years you get from being in kick-ass shape. I’d argue that our success is directly linked to how well . It’s set aside for work. Yes. able to protect. And not only the extra years. performs amazing.
Walk into the gym like your success is directly linked to how good you look and how well your perform. 3. when I’m looking my best. you’re going to have to recover like you mean it. especially when we’re training like madmen. I sleep better. Rest like a pro If you’re going to push your bodies limits and work your arse off in the gym. You won’t add muscle if you’re not allowing your body to recover. but have at least 1-2 days of complete rest scheduled into your routine.our bodies look and perform as well. say goodbye to the benefits you should see from your training. Lift a maximum of 3-4 days a week. I have more energy to work harder – and play harder – and I’m more confident. . and in my best shape. Agree? Speaking from personal experience. If you don’t. Because guess what? It is. Feel free to be active the rest of those days of course. Our bodies need recovery.
There are so many theories out there when it comes to cardio that it can get pretty confusing and frustrating as to what to follow.The Mystery That Is Cardio. 2. a stress hormone that actually burns muscle and bone. Simple. Also. The goal of cardio should be to burn fat an maintain muscle. wandering around aimlessly. That is. I like shorter. or lose fat. a long. there remains one constant: you don’t want to be fat. It’s a “get more bang for your buck” scenario. Here are a few things to consider with regards to cardio: 1. like sprints. That being said. and maintain muscle. As a result. I change what I was doing and I never stuck to one thing. What the Hell Should I Be Doing? Whether you’re trying to gain lean muscle mass. intense cardio takes less time. not gaining a pound or losing fat. You feel the aerobic and even anaerobic benefits in less time. until I found the PHC. I also like shorter. . A powerful hormone that helps build. intense bursts. more intense cardio over no cardio – which is what you see in the gym a lot these days as well. Cardio that goes too long can result in the release of Cortisol. wondering what the hell I should be doing as far as cardio. more intense cardio above long bouts. as well as aids in fat loss. So. 3. slower run can be a great mix-up to Interval Training. Short. I know I’ve been there. I never got what I wanted out of a routine. Short. longer runs are great for your lungs and definitely have their place. result in the release of Human Growth Hormone (HGH).
frog jumps.I like to feel lean. . you want to move your body through space as much as possible. Circuits are also a great alternative. lunge-jumps and even push-ups and chin-ups. With circuits. burpees. but also get the most bang for my buck out of my workouts. The ideal for cardio is sprints – weather outside. Bodyweight circuits that include things like high knees sprints. And I want to build an ideal body. or on the bike inside. Taking cardio completely out of a program isn’t the ideal in my mind.
If you’re trying to add lean muscle mass. carbs. Replace them with slow carbs. And have been shown not to negatively effect our cholesterol like previously believed.High Fat. Also. is the processed stuff. . Eating to achieve a goal shouldn’t be all that difficult. white flours. clean foods and you’ll be all good. whether you’re after fat loss or gaining lean mass – that have an abundance of nutrients in them. More muscle means a higher metabolism which means more fat burned. Saturated and monounsaturated fats aren’t necessarily the enemy. and protein. eat a lot of clean food. I don’t chince on the fat. good fats. and a high protein diet. I eat whole eggs – which everyone should do. which means a leaner. or losing fat. If you’re gaining muscle. more shredded look. I like a high fat diet. and have a solid amount of fats before bed. which actually helps increase testosterone levels. for health. you still want to maintain and add muscle. cut out the fast carbs – things like sugars. Low Carb? Low Fat High Protein? WTF??? Just eat healthy. don’t be afraid of fat no matter what your goal is. trans fats. and anything that has trans fats all contribute to your waste line.The hardest of the ‘fuel’ sources for our bodies to break down. and take care of those 3 hours around your workout when your body is craving nutrients. The foods that are packed. This results in an increase metabolism. If you’re trying to lose fat. What you really want to stay away from. sweets. sugars. Protein: . fast carbohydrates and salt. performance. I cook with butter. . and aesthetic reasons.Help us repair muscle tissue. that contain an abundance of preservatives.
Those are what should be seen as a no-no. muscle to our frames. and inches off of our waste. . proteins. and it’s important in our diets as well. I lost muscle and my body was not looking or performing like I wanted to. full of nutrients. or over-focus on another. Large in part due to the ridiculous amount of fad diets that tell us to neglect a large aspect of our diets. and things that will help add years to our lives. I eat a balanced diet and it has served me well. but it is. good fats. Not the foods groups that are natural. I’ve never gone on a calories-counting diet where I’m measuring specific portions. it’s important in our training. Balance is important in life. and fretting over how much fat is in this dressing. Eating shouldn’t be a complicated process. and over-indulge. When I tried neglecting things that were good for me. things like goof fats. One thing I have never done – and hopefully will never do – is diet. worrying about inches around my waste. or slow carbs.
But add a wrinkle into your training by changing up the cadence for a week or two – or three. sets and exercises. The cadence at which you perform an exercise is the speed or pace that you’re lifting at. . But what we can also change that will push our gains and break plateaus. Variety is also good.Cadence – When and Why To Change it Up By now I’m sure you’ve been told to change up your reps and sets every 1-4 weeks in order to avoid the dreaded plateau. I like the 1/3 concentric/eccentric count the best. but also the cadence. or even an opposing 3/1 count where the concentric phase of the exercise is slowed. and the eccentric phase is sped up. In the PHC we change up the reps. Lift as fast as possible for a bit of variety. usually a count of 3 in the eccentric contraction (the opposite part of the exercise). and slower. Other weeks slow things down to a 5/5 count. as well as the ‘allout’ cadence. More often that not you should be going as fast as possible in the concentric contraction of the exercise (the push in a bench press. is our cadence. curl in a biceps curl). Some weeks go all out. Try it in your training as well.
” If you’re doing the same thing week after week. both physically and mentally. Taking a week off every 3-4 weeks. we don’t have the other. Change up your reps. sets. Changing up things like your repetitions. sets. Without one. At around the 3-4 week mark. What we often neglect is talking about recovery. Taking a full week off of training every 3-4 weeks does wonders. They adapt to the demands that we place on them. One very important thing with training is maintaining focus. unless you’re a complete beginner in which case you’ll see your improvements last a little longer. which is just as important as training. You need variety in your training if you want consistent gains. ultraintense training sessions. Why every 3 weeks? Our bodies are wonderful and interesting vehicles. It also gives your body the rest it needs as well.Variety = Busting Through Plateau’s Einstein defined insanity as “Doing the same thing over and over again. and exercises help give our muscles a boost or a jolt. And sometimes what we need is a week off to get that supreme hunger back. They help us avoid . But expecting a different result. That’s how we grow and survive. cadence. We – as in myself included – place a lot of justified importance on training. our bodies begin to get used to the demands we’re placing on them. how can you expect consistent change? You can’t. And this is very apparent in the weight room. I tell this to everyone in the PHC who’s after lean muscle mass gains. but also your cadence and rest periods and give your muscles and gains a nice jolt every 3 or 4 weeks.
rest for a few seconds. but also trying to get stronger. I like to mix one. or rest/pause sets (fail. yes we’ll experience gains. If we continue doing the same things week after week. Personally.plateaus. just try to add something. . It’s called progressively overloading and it’s one of the fundamental principles to breaking through plateaus and maintaining consistent gains. And there are changes with your sets that you can also change. Each week try and add weight to a certain exercise – rather. but those gains will dissipate as our bodies adapt. giant sets (3 exercises back-toback). It doesn’t matter how much you add. Whatever you do. to every exercise. then pick up the weight and continue to a second failure set immediately). We already went over the cadence. you should be trying to improve on a weekly basis with regards to the weights you’re lifting. Adding weight weekly Since you’re not only trying to build lean muscle or lose fat. two or three of those types of sets into my training at a time. change things up. drop sets (start with a heavier weight then drop weight as you reach a rep count). What to change? There are the reps that you can change. you can do supersets (2 exercises back-to-back). You can focus more on power by doing a 5x5 type set-up.
In the case of a bunch of meaningless relations.and want to be with no one but her. being in great shape can also help you make more money. or being incredibly good-looking (having a great body is included in this). Having a great personality also makes it easier to meet great girls and spark up a conversation. being in great shape is going to help you. get in great shape if you want to be around for a long time. it can result in referrals :) (Being healthy and in great shape also means a reduced risk of erectile dysfunction. of course. Well. or find lots of girls and have completely meaningless relations. And as you'll read under the next subtitle. If you want to have an exciting. then head to the gym and construct a body that'll give you the energy and the quality of life that you crave. this means a better sex life for the both of you. Being healthy and getting in great shape will not only help you get sex. Become a healthier guy if you want to protect and provide for her and the family you may eventually have.) Let's assume that at some point we all find that girl that we want to be with . Whether you want to find that one special girl and have a meaningful relationship. but it'll help you with the quality of your sex life through greater endurance. high-energy relationship. they just make it easier: having lots of money (being famous is included in this).Success with Opposite Sex There are a couple of things that make it easier to ‘get some’ . If you have one girl who you're crazy about and in a relationship with. and increased strength and stamina. .they aren't necessary.
Working out and taking care of our bodies through proper diet and nutrition not only gives us a better chance at a longer life. but a life that will be lived with the previously mentioned: higher quality. . Taking care of your body by training regularly and eating healthy means you'll be sick less. you'll be a more confident. and more energetic person. No matter what career you choose. Greater productivity = more success. you're less likely to suffer from depression. Being healthier = greater productivity.Success with Your Career* One of Richard Branson's keys to success is being in great shape. more vibrant. *More career success tips to come. you're almost guaranteed to perform better if you're healthier.
and our lives are lived at a much higher quality when we're confident and proud of how we look. . But have you actually done the Challenge yet? Do you know where you stand and have you started taking the steps to get to that next level? Let’s make some moves. Following this section are a number of tips and tricks that will help you find clarity in what you want in life. we feel better about ourselves. Go for it. What increases the risk of depression? Living a sedentary life. Studies have shown that exercise reduces depression. I love it. Whatever gets you in there. It's about being happy and living with a purpose . If you're heading to the gym purely to build a better-looking body. you'll know what I'm talking about. but also call you to action. I've already talked a fair bit about how being in great shape is going to benefit us. use that motivation to reach your goals. None of this is going to happen if you don’t take action. Let’s take some steps forward as you read the PHC. But it’s useless learning if you’re not putting those things into action. But looking good will do the same. The reality is. more power to you.Be Happy Life isn't all about sex and money – I think we all know that it’s about a hell of a lot more than just those two things. and I can say with 100% certainty that life's better when you're proud of how you look. The endorphins released during an intense workout also give us a natural high.among a host of other things. You took the first step by signing up for this Challenge. I've added 32 pounds of lean muscle onto my frame. Reading’s great. help you build that body that you have wanted to have for so long. If you've ever gained a bunch of muscle or lost a ton of fat.
By others I mean that at some point we’ll have an impact on a lot more people than even we ever thought possible. we have faith. or 18 hour days doing something that cost me more than I was earning. put ourselves on the line. And I had doubts as well. they work hard. Yes. The guy who first introduced me into the world of fitness and the Internet is Vince Del Monte. but he’s also a guy I have learned a lot from. that I might not see in other’s who work hard. I also have a lot of people to thank for this. There’s a lot of ‘what if’s’. The thing is. They know what they want. We have faith in the fact that we love what we’re doing and that one day it will pay off. they each share certain undeniable similarities. But the one thing I’ve noticed about them. and others. our families. He’s a good friend first. and seen grow into a super successful human being. and everyone else I know who has become successful in their respective businesses have had to put in a lot of hard work. I have a couple other friends.Finding Clarity I’ve learned a lot since starting my own business and getting into the internet portion of helping people build both better bodies and become healthier. both to us. and other friends close to me . but don’t see the same success. Yes. and they have a clear idea of how to get it. And the thing is. even when those closest to us don’t quite understand what or why we’re doing what we’re doing. Both I. In my own situation there’s been a lot of people who are very close to me who couldn’t quite see why I was working 15. I was lucky enough to have guys like Vince. Success doesn’t come quickly either. We’ve had to struggle. who have seen great success at a young age. Don’t get me wrong. there’s a lot of stress. both in my industry and in others. But. and more confident in their everyday lives. It wasn’t an unwavering confidence. both in business and in life. is their degree of focus and clarity. they’re smart and ambitious and so forth. and them.
and most of the guys I know who ‘have made it’ have done.who had put themselves out there like I was. and improve their lives than I thought I ever would – simply judging by the sheer number of emails I get on a daily basis. . Most importantly – in my mind at least – is constructing your ideal day. We’ve gone through the challenge. But I’m not where I want to end up. and identifying everything that you want in life. Who had gone through similar struggles and seen the light at the end of the tunnel. I’m getting a bit off topic here. nor am I anywhere close to where I want to end up. But I’m having an impact and helping more people build lean muscle. to what you want to be doing and where you want to be doing it. The rest of the ebook is the gravy. You have been able to see where you stack up physically. A challenge to grab life by the balls and get what you truly desire out of this one-time experience. from who you want to be with. They’ll help bring clarity and a focus that is necessary to building your ideal body. but also your ideal life. It’s also a challenge. The exercises you’re going to go through below are the same one’s I’ve done.
What is Your Perfect Day? I always thought that this was a bit of a goofy exercise. It’s the one day. So it’s not a binge type day where you go skydiving or go to Vegas. failures. one day I’ll get it. I’m a lot closer than I was before I had ever done the exercise. tough times. If I figure out what I really want. and successes. And this isn’t the last day of your life. is that having clarity is one of the most important things you can have in any area of your life. I’ve done this exercise – and although I’m not at that point. if you had to live this . Ask yourself these questions… What would I eat for breakfast? Who would you eat with? What is your first thought of the day? What is your first conversation of the day? Where do you live? What do you do to earn a living? What is your purpose in life? Who are you trying to help? What is your main focus daily? What’s the weather like? Do you have any pets/kids/ a wife? Think of every little detail you could possibly think of. And what I’ve learned throughout my life. That doesn’t sound like crap to you? It does if you’re thinking about the end result and magically getting there. That’s not the point of the exercise. What it does is bring clarity in a way that is hard to achieve otherwise. That is why this exercise is so effective. It sounded a bit like dreaming. Through my trials. and training included. business. It gives you clarity. And I’m moving even closer everyday.
Planning your perfect day is more than a goal. what would it look like down to the very last detail? You’ll find out a lot about yourself and what you truly hold close to your heart and what you truly find important in life. and one day end up living that day. but it’s not going to make you truly happy. and I think it’s much more effective than goals usually are as well. It gives you a clear idea of exactly where you’re headed in life and what’s most important to you. life. Do this exercise. write it down on a piece of paper. then visit it from time to time as you progress with your training.one day everyday for the rest of your life. . It’s inspiring and it will give you a unique focus that may have not been there before. You’ll be pleasantly surprised how you’ll naturally move in the direction of your perfect day. Having ‘things’ might be something you want. and business.
Then trim the fat. which although it’s very important to communicate with my customers. then fill your day up with those things first.Identifying what’s productive and what isn’t. They don’t take a lot of effort to respond to. focus on what will push you to that next level. What are your greatest strengths? Let me rephrase that: What 3 things do you do on a daily basis that contribute more to your success than do the other things that fill up your day? Identify the things that will bring in the most money. or make you happy. and I plan time to write first. and then add in the rest. and visitors to my site. keep your body healthy. writing is the most important thing I can do. . Name the top three things. but when you’re at your best. trying to figure out what works best and what doesn’t is a must. You maybe spend more time on the medial tasks. After you have slotted time for the top 3 things. I also do site maintenance. After that. add in the next 3 things. then the next 3 after that and so forth. I plan those 3 things into my days before everything else. Learning is also important and I often start my day off by reading or doing an online course. Research and testing stuff on my site is very important as well. the vast majority of questions asked are common knowledge to me. and other things that are more medial and require less focus. Focus the vast majority of your quality time on the things that will benefit you most. I answer emails. For myself.
Plan your week not your day Having a clear idea of exactly what you’re doing on a daily basis is important. This is true for your training as well. You won’t get the best results you can possibly get either. A focused 45 minutes is often better than a scattered and lackadaisical 95 minutes. Wasted time is just that: wasted. Why plan your week an not your day? Take an hour to plan your whole week either on Monday morning or Sunday afternoon – which is when I do it. You’ll find productivity will skyrocket when you have a clear idea of what you need to do and when. you’re not going to be training with the same intensity or mindset. By planning your week you’re setting yourself up to spend the most time on the things that will give you the greatest success. If you don’t schedule your workouts. or the most quality time on the things that will give you the greatest success. instead leaving them to when you have free time. There’s too much wasted time when you have to do it everyday. .
and tee off. Some guys bring their phones to the golf course. I talked about clarity earlier. I also mean “me”. Their round is ruined and their day is over. . When we’re focused on what we’re doing and who we’re with. In your work you’ll find your productivity skyrocket as your focus increases. You can hear the tension in their voice. The best example I can think of with this is at the golf course. and not always the present thing that I should be focused on. but my mind is always going. No Matter Where You Are. What happens? Shanked! They hit a shitty shot because their mind was elsewhere. Be where you are and enjoy. thinking about then next thing. It’s something that I work on everyday. Maybe I have A. Oh. and by “they”. On the other line is their accountant or wife or girlfriend – or whoever’s going to get them pissed off. They’re pissed. well this is also a part of that. The ability to be completely focused on the task at hand without having your mind wander from one thing to the next. That IS NOT what life is about! Life is so much more enjoyable when we’re present. and actually. the round of golf I’m about to go play. They hang up. Even as I’m writing this ebook I’m thinking about other article ideas.D or something. I’ve done this before and I have also learned to shut the thing off and enjoy where I am and what I’m doing. It’ll ring before their tee shot. The same is said for your workouts.Be Wherever You Are.D. When you’re totally focused and present. you’re going to absolutely kill it in your training. This is definitely something that I struggle with.
And maybe most important of all. You relationships will be the same. you’ll play better golf .Your work will be of greater quality. learn a shit load of a lot more. You’ll have more fun. laugh more.
To have values. stand by them and live your life by them. Write down what you value most in life. Ladies have to understand that. even if it’s to stick with the girl you’re dating. not only with these tough decisions. to take the job that you’re hesitant about taking. But our values should remain constant. date the best. To know within yourself what’s truly important and to not waver. It’s a good exercise to do. . eat the best. expect the best. they don’t change. and do the best. but also with the direction you’re headed in life.What do you stand for? I think it’s important to stand for something. Write down those things that you place most importance on. or even if you’re hesitant about the people you’re hanging out with. Are your friends up to your standard? Are YOU living up to your standard? If you want to be the best. Having clearly defined values and principles will help you. Do you value quality? Maybe it’s hard work? Whatever your values are. buy the best. When you’re facing tough decisions. Men adapt.
set goals like: I’m going to get to the gym 4x this week. By focusing on the results. has really helped me remain focused and achieve the end-goal that I wanted to accomplish. Instead of goals like: I’m going to gain 5 lbs this week. By focusing on the steps. Yet another thing I’ve learned that I have to work on. – or – I’m going to lose 1% bodyfat this week. . – or – I’m only going to eat 3 sloppy meals this week. and it will lead to greater results. you’re doing more for your success than you are should you choose to only focus on the end goal. It’s calming. I need to work on this still – especially when it comes to my thought process. When you think of the end result. you’re more likely to get the results. And I rarely missed a foul shot simply because I never let the nerves get to me. But often neglect to focus on the steps that will bring me success. you’re more likely to get frustrated. I’d say. bend your knees. I played basketball in high school and college. and one thing I learned to do was think the right thoughts during my foul shots. and let the ball slide off of your index finger” (or at least something along those lines). Instead of telling myself. the possibility of failure creeps in. “stay loose. By focusing on the steps. “you’re going to make this” (which is what a lot of guys did). you’re just thinking of what you need to do. When you think of the steps. not the end result. I think of the end result. That change in thinking helped me immensely.You’re setting the wrong goals Focusing on the process when I’m setting my goals. When you’re building your ideal body. I like to dream.
but focus on the here and now and what will get you closer to that end point on a daily basis. Have that in your sights. and not goals that will discourage you and keep you focused on the that end goal that’s in the distance. Just make sure you’re setting goals that will help you reach that end point.By all means set goals. .
and far too little recovery time. is that you’re not going to get the gains you want to be getting if you’re not allowing yourself to recover from your workouts. But you shouldn’t be spending more than 3-4 sessions in there a week. We need it. with a maximum of 45 minutes each session. one very important thing to understand. It’s just not going to happen. . That’s why I wasn’t gaining any lean muscle mass when I was doing a 5 or 6 day split. hard work is awesome. Or you’re at least not going to get the gains you should be getting. and you need to be KILLING IT when you’re in the gym. Yes. Our bodies repair themselves during rest and sleep. It was just way too much for me to be doing. athletic muscle.Sleep isn’t the cousin of death When you’re trying to build lean. I get it.
Motivation is a daily process.” ~ Zig Ziglar Some say that motivation is something you either have. neither does bathing – that’s why we recommend it daily. Our training is lacklustre. We jump out of bed and get right into the grind. When it comes to training this can be especially difficult. Our mood. There are so many factors that can have a negative on our training.Getting and Staying Motivated “People often say that motivation doesn’t last. Other’s are the opposite. Where our eye is on the prize every minute of every day. and our work is done slowly and without passion or focus. a lack of energy. our self-image. Well. Then there are times when doing anything is a struggle. and even what we’ve had to eat can hinder a workout. A statement that I agree with – to a degree. We go through stretches of great and intense productivity. maintaining and sustaining an intense sense of motivation is a must if we’re going to achieve anything that is considered legendary in our lifetime. Sometimes we’re more motivated than others. Some of us are the former. more-so than the latter. . or you don’t. Either way. and what’s what I’ll focus on.
Then you have a reason to be motivated for everything you do. and who I help on a daily basis – or who I deal with on a daily basis. I’m talking life. I’ve written down a day. I’m also going to be around longer for the people I love. What do you want out of life? I mean really want. healthier and have more energy. I’ll be an example for those I’m trying to help rather than just preaching to people. I’m not talking training. what I’ll be doing for work (what I do now). It means I’m going to be stronger. means I’ll be able to do my job better. However successful or unsuccessful my workout is. I’ll be able to enjoy them. there’s a second step to it: 2. Which. I’m going to be doing a higher quality job at what I do. But for training and for work. that if I had to live one day everyday for the rest of my life. . What I want to look like. Who I want to be with. directly correlates with whether or not I’m going to have that dream or not. not just training. Find a trigger. That’s my dream. Now. Make it emotional. this would be it. It’s very detailed. If you can find that dream. make it emotional. in turn. and make it – and the people in it – so important to you that you wouldn’t dare screw it up. how does you getting in kick-ass shape figure into that dream? Me: I want my perfect day. and them me.How To Stay Motivated in Your Training 1. It’s a pretty sizeable piece to the puzzle if you think about it like I just did. What kind of dog I’ll have. I know exactly where I want to live. Being in kick-ass shape means I’m going to be more confident.
A couple examples of mine: Bruce Springsteen. but lately I’ve been loving the pre-workout before a late night session. ◦ I will eat clean 6 out of 7 days for the next month. If you like a pre-workout drink.Find something that connects with you on an emotional level. This is a BIG one. coffee.” 3. and nothing. I have a few songs that really get me going. I know I just gotta make it. Something that lights a fire under your ass. I’m up for hours and get a ton of great. but that really doesn’t matter. It might be corny to the next guy. not results. and how it we be mine someday. My favorite pre-workout mix ———> Extreme Rush by Blue Star Nutraceuticals 4. I’ll cycle my pre workout drink. They remind me why I’m working me arse off in the gym. If it takes a cup of coffee to get to the gym. start this thing from the ground and as long as you’re down I know. Coffee’s high in antioxidants. If I train late at night I used to not have anything. it’s music or motivational quotes. Working on a Dream “I’m workin on a dream. 3-4 week goals based on process. Have a cup of joe. They remind me of my emotional end goal. I Gotta Make It “I’m tryin’ to turn it around. . They get me riled up. I’m workin on a dream. then by all means have a cup of coffee. then grab one of those. though sometimes it feels so far away. A couple cups before a workout have also been shown to increase fat loss. For me. Looking at you day after day. Set goals like: ◦ I will go to the gym 4-days a week for the next 4 weeks without missing 1 session. focused work during that time after my session as a result. Set short-term goals.” Trey Songs. Set short.
If you have a training partner that is supposed to meet you at a certain time and place. let a little loose on the diet. If you miss a workout. and it can be harder to measure. But I wouldn’t go over the 6-8 week mark. Make sure it’s someone who is as motivated. After that month period take a week off. 5. Hold yourself accountable to someone other than yourself. It’s simple and it’s easy to measure. or more motivated than you. Take it easy. If you’re too focused on the results it can get discouraging. Find a good training partner. you know you’ve missed a workout. then get back to training for another 3-4 week period. but them as well. A week off is a great physical and mental break that we all need from time to time. you’re not only selling yourself short if you’re late or if you miss the session. Pretty soon those 3-4 week periods will turn into 6-8 week periods. and the results will follow.Set goals that are focused on the process. .
Are You Up For The Challenge? .
Write down your ideal day. Write your top 5 values – the things that are most important to you in this world.The PHC To-Do List: 1. 6. 4. ! . Plan your week (not your day). 2. The top 3 things that contribute to your success. 5. see how you stack up. Take the Powerhowse Challenge. Watch the PowerHowse Challenge Video 3.