After experiencing abdominal stinging laughter from reading the hate mails, one thing became blatantly obvious to me… whether these people realized  it or not, I struck a chord within them – and it was making them quite unsettled. You could just feel the insecurity coming through the words.

Apparently, my in-your-face style is something they find “insulting”, “shocking” and even “appalling”. Pfft… So basically, by me kicking them in the ass, reminding them about their un-exciting lives and telling them that they’re completely hopeless jabronies for NOT taking proactive measures to better their state of health… I’m being harsh and a determent to society? BITE ME, because I give you the exact steps necessary to over come any of these challenges, shortcomings, obstacles… whatever you want to call em.

This makes me think about what EXACTLY it is that they found so “shocking”. Maybe they realized that I was right and they couldn’t stare truth in the face, so they resort to ridiculously long-winded letters about how they are “totally content” with themselves in their state of body because they are not “superficial” or “materialistic”. I mean… Why else would they waste their time writing to me? People just have a hard time accepting the truth, especially when it’s about them.

For those that do accept it, move on, and apply my teachings… End up changing their LIVES, not just their bodies. This end result is nothing short of insane! But not many will get to feel this way. Instead they will hone and perfect their victim mentality and continue to be sorry ass losers. It’s too bad.

On the contrary to all of this, I did read some “love mail” if you will (I’m not talking about the porn & penis pills emails that keep piling up in my spam folder here). These are nothing short of… Inspiring. Most of the time it comes across and a personality reboot. You know when your computer is being fucking retarded and nothing’s working but when you reboot… Viola! It’s all good? Yeah that kind of mysterious happenings come through. The general consensus goes like this: “I thought you were a douche bag, I came across your book, figured what the hell… And now I’m living healthier than ever before, realized that you’re actually kind of helpful, changed my life… So many thanks.”

I had posted an email from this guy a while back, and if you haven’t read it, then you ought to. This is someone who truly gets it and should be an IDOL for you “feel sorry for myself” losers out there. And if you’re not a loser, you should still read it, realize the possibilities & feel empowered.

As for you hate-mailers… I can just hear your fingers pounding away at that keyboard as  you come up with more entertaining lunacy for me to read. Keep it coming, even FJ gets bored from time to time… and you can sleep happy knowing that you kept my attention from wandering away. Once you’re done with all the shenanigans though, might want to check out my FREE Mini-Course… and maybe a bunch of other fitness blogs. (In other words… Don’t stalk only me!)

To Being Fit & Sexy 4 Life

- Fit Jerk

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© 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

The random noises they make at the end of each rep is something that pisses off most people, and lately, gyms have started put forth a policy where there put up signs that BAN you from grunting so you don’t disturb others. WTF?

This is a gym! This is where shit goes down, this is where you do work, this is where you hustle! If you want quiet, go hit up a library! I can’t believe how some gyms are bending over to accommodate those are totally clueless. I understand from a business point of view that a few people can get intimidated and scared off when they see someone grunt and yell… But that’s easily fixed with something called education.

Instead of having a poster that says “don’t grunt”… How about a poster that says “Did you know that a quick and forceful exhalation of breath can result in a 10-20% increase in power output?” — It’s true. This is why in Karate you’ll see everyone doing something called a “Kia” every time they throw a strike. You are releasing your inner energy to increase your power output, not to be a purposeful asshole to others around you.

So, by now you’re probably intrigued and enlightened about the power of the grunt, and want to know an efficient way to use it during your workouts. Right? Of course you do… And I gotcha covered. This “explosion of power” only works if you time it right. Randomly yelling will make you look like a knob, there is a proper technique to this.

The first thing you need to understand is that every rep has 3 stages to it. The Eccentric, Isometric & Concentric phase. This is represented with 3 numbers… Also known as the “tempo” of an exercise. So for example, if I say do 5 reps of squats with a tempo of 3-1-2 — You’d sink down for a count of three, hold for a count of one and then stand up for a count of 2. Now, it is the CONCENTRIC phase where we want to focus our grunt.

When your muscles are contracting, this is where you want to let out a forceful grunt, or yell… Making sure you exhale  powerfully in the process. As I mentioned earlier, don’t yell for the sake of yelling… You’re yelling to exhale AIR. It will take some practice, but after a few odd noises, I’m sure you’ll get the hang of it. Use this technique wisely and you’ll be able to crank out an extra rep or two. Happy grunting.

To Being Fit & Sexy 4 Life!

- Fit Jerk
FlawlessFitnessBook.com

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

So, how do those websites relate to fitness? Well, besides having a few people TALK about fitness, they really don’t. I mean sure, you get bookmarking sites like Digg that show you the most popular and relevant content on the web, but what about YOU? How can you leverage these tools to achieve your goals?

Well that’s where my slick idea comes into play. First you need to understand that social media is about being SOCIAL and being transparent, so if you’re not willing to do this, you might as well abandon this little technique all together. If however you are willing to try it out, I am sure your success will sky rocket. For those who know me, know that I am CONSTANTLY looking for ways to boost the chances of success in the area of fitness.

So let’s begin. The very first thing you need to do, is decide what tool are you going to use. Don’t worry about what you’ll be doing just yet, just pick a tool, or pick a few tools if that’s what floats your boat. My recommendation would be Twitter… Since you can have as many followers as you want, have cell phone integration and every tweet is limited to 140 characters. This means it’s short, sweet and to the point without any BS. Perfect!

If you have a bit more time, or if you already have a MySpace account, you can start a MySpace blog, or a Facebook fan page. The reason you want the fan page is because it lets you have an unlimited number of people who can follow you; unlike your actual Facebook account, which is limited to 5000 friends (how lame).

By now you’ve probably realized that the ability for people to FOLLOW what you are doing is an important aspect to my little idea. Well you would be right. So here’s the second step, compile an email list of EVERYONE you know; family, friends, close friends, ex’s… Whoever, just get their email. Now send out a shot-gun email to everyone on that list explaining your goals along with a link, where they can follow you and be a part of your success. If they don’t know anything about social media or the tool you are choosing to use, explain it to them.

So for example, in the email you’ll say:

“Hey guys, I’m totally out of shape and I’ve realized that I need to take action to better my health so I can live longer. I am ready to face reality, but I need your help, and I’ve come across a brilliant idea from FJ. Every day, I will be making a few tweets about how my workouts are going, how much I currently weigh, how often I’m going to the gym etc. And I’d like for you guys to follow me and be a part of the process. If I ever go off course I will be honest and tweet it out, and would love words of encouragement… Or a bitch slap across the face, you choose. Here’s the link…”

… And so on. The point is to have as many people you know see you “walk the path”, and when you are so transparent and open about what you are doing, the social media thing turns into social pressure. This social pressure is a good thing, because its your driving force that will help you succeed. Imagine having your significant other read your tweet in their office about how you decided to SKIP your workout today… Then having to see them later on that night and come up with excuses face to face. Is that really something you want to go through?

On the flip side, imagine having 40 other people read your tweet about how you are down 5lbs when you checked your weight scale this morning. What kind of responses and Direct Messages do you think you’ll receive? I can bet they’ll be positive. By the way, as more and more people follow you, the haters will start to pour in to some degree… Don’t be a pussy and cave in. The hater responses usually spawn from JEALOUSY, which is even more flattering don’t you think?

So let’s wrap this up, there are a few rules you need to follow if you are to make this work:

1. Honesty. [Unless you are honest and transparent about your actions... You will be wasting your time. Sure, no one will know that you cheated your meals on Wednesday because you decided to skip the tweet, but YOU will know, and ultimately, your body is what will show the truth. It's OK to have a slip up or two, but by being honest you will learn from your own mistakes]

2. Quality of Followers. [There is no reason to have 50,000 followers who don't give a shit about your idea and what you're doing. If you need to make an alternate Twitter account then do it. You need people who you either KNOW, or have met somewhere either offline or online. The point is you need followers who like your idea, are interested in it, and who ultimately care about you & your success in one way or another]

3. Being Specific. [I know Twitter has a word limit, but that doesn't mean you can't make 2 tweets at a time. Don't spam and tweet out 10 times in a row but the point here is: Don't be so general that no one knows what you're up to. Instead of "Went to the gym, had good workout" how about "Went to the gym, worked out back, biceps and forearms. Upped the resistance 5%". Get it? Good]

4. Communicate. [Yes, make sure you are constantly communicating with the audience that's following you. I don't care what they say, RESPOND back, or initiate conversations. Remember, this is SOCIAL MEDIA... Not Loner Media. If you don't feel like interacting, start a personal diary or something]

There you have it, a powerful way to use social media to ensure that you will be motivated to better your health. Every excuse I help mitigate, the better your chances of success, because let’s face it… What else are you going to do when your back is against the wall? Run away from your problems? No… You must face them head on. You can also use this technique to complete projects, finish tasks and make sure your daily goals get done.

Also, make sure you pick up a copy of my Head-Start fitness mini course. You can download your free copy HERE.

-FJ
FlawlessFitnessBook.com

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Well, the FIRST thing you should do right after you open your eyes is STRETCHHH. Pretend that you are in the movie SAW and your limbs are being stretched out in every direction.

Graphic metaphor? Yes.. Effective metaphor? Absolutely.

Some people do this naturally and others even make a weird noise… you know who you are. But who cares… it’s in the morning, no ones watching you.

Next thing you want to do is drink a full glass of water. Your body has gone about 8 hours without any water, you need to replenish this lack of fluid intake. By now you should be feeling pretty good, but here comes the triple whammy.

Get on a bike, treadmill or go outside and start some interval cardio. For those who downloaded my FREE eBook this cardio session can be found in the fat burner program.

For those who didn’t, I shall mention it here:

10 mins of low intensity jogging/biking. (should be able to converse)

10 mins of medium intensity jogging/biking (should have shortness of breath)

10 mins of high intensity running/biking (should be huffing and puffin)

Doing this 10-10-10 will gradually increase your heart rate and will burn the most ideal amount of fat. In fact, you don’t need any hours of cardio to burn fat. Just following the my interval sessions for 30 minutes right after you wake up will increase your fat burning rate by 300%!!!

And here’s another upside. Once you finish this cardio session, your metabolic rate is in over drive for the next 3-4 hours, which means you will feel awake and energized.

Now if you can… combine the techniques from this post and the techniques from part 1 and you will almost never have a bad start to your day ever again!

Happy mornings…

FJ

FlawlessFitnessBook

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© 2008 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Before I tell you exactly what it is, I want to ask you something. How much sugar do you ingest daily? And I mean in total… from juices, candies, sugary treats, pop etc.

If you have been serious about your eating habits then your sugar intake might be ok, but if you have been too busy to implement such healthy habits, I can pretty much assume that MOST of your sugar intake comes from pop and/or concentrated juices.

Now, we all know that a can of pop has a lot of sugar in it, but did you know that pre-made and/or concentrated juices contain almost the same amount of sugar? On average it’s anywhere from 35-45g!

To give you a little perspective on how much sugar that is, take a glass, put in 1 teaspoon of sugar, add 8oz of water and drink it. Now, put in 12 teaspoons and drink it. If you do this, my guess is that you will most likely gag or puke.

I’ll be honest, I tried it, just to see what it would taste like. I think my tongue hates me now. I felt nauseated from just one sip. It’s astounding how we can take in exactly the same amount of sugar from carbonated beverages or juices that have coloring and flavouring.

So if you haven’t figured it out by now, the little trick I was talking about is simple – ELIMINATE pop and concentrated juices from your house! This little step will go a long way to helping you achieve your fitness goals because all of that sugar will stop getting in your way.

If you love juice and cannot give it up, invest in a juicer. A good one! Then buy all the fruits you want from the grocery store and make your OWN juice from REAL ingredients. The benefits of making your own juice are pretty obvious:

• It’s Healthier… you will feel more energized and awake, without a crash.
• You know exactly which ingredients were used
• Tastes better too! (play around, mix and match fruits that compliment each other)
• Oh… and it works out to be cheaper as well. Trust me, investing in a good juicer will pay for itself in no time flat!

Combine this with my proper food portioning secrets and you can start to shed fat just from your eating habits alone… so there is no telling what you can achieve if you combine it with an effective workout routine that requires 3hours per week!

Sound impossible? Absolutely not, I am living proof of this very fact. If you want to know more, I highly recommend you check out my book, and remember you have 60 days to see if its all talk without the walk, in which case you’ll get your money back… AND you keep the book. Fair? I think so…
http://www.flawlessfitnessbook.com/thebook.html

Now stop horsing around and go order it. Your life needs positive change for crying out loud!

- FJ

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© 2008 – 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

The first source of motivation is PEOPLE. If you don’t have positive, like-minded, successful and supportive friends and family members then you need to FIND some. Being surrounded by this type of energy from people is magnetic! It’s a proven fact that you will be a more positive and successful person if that’s the kind of people you hang around.

If you don’t have this type of support group and you are around negative, and pessimistic people, you need to eliminate them from your life. Stop talking to them and stop befriending them… they are a waste of your time and will only bring you down. This can be a little challenging if you have a family member who is always negative, but you need to stand your ground and lay it to them. Tell them that if you can’t have their support then there is no need for you two to talk.

Doing this ONE thing will have a HUGE impact on your life. I can put money on it!

My second source is, believe it or not… TV. Ok first things first, I really don’t watch much TV because 90% of the time I believe it’s a useless waste of time. But… I DO watch documentaries on successful people and how they got to the top. So watch documentaries and other programs where you can LEARN from these folks. Imitating winners can only be a GOOD thing.

Another part of TV I like is movies… good movies. There are a bunch of movies that seriously get me motivated every time I watch them. So find movies really touch your core and have a big impact on you every time you watch them. I mean, how can you NOT be motivated after watching a movie like Fight Club?

My third source of motivation is Fear. This one is big because fear can be one of the most important drivers to success. Now I am NOT talking about the fear of failure… every successful person has failed over and over again, but they succeed because they never quit. The fear I am talking about is the fear of death.

Now, before some of you start saying “oh Im not afraid to die… psh!” hear me out. Look, I am not afraid of death either, its a part of life and will eventually get us all, but what I AM afraid of, is having a life without purpose.

Think about it, if you were to die today, would you die happy and fulfilled? Or would you regret NOT doing the things you should have and could have done? THIS is what I am afraid of… I’m afraid of dying before I accomplish things which are important to me.

I have a little question written on the white board in my room. In big red letters it reads: “Do I want a lame life?”

I see this question every time I wake up in the morning and it totally gets me going. So from today onwards, if you are about to put off doing something you always wanted to do, just ask your self… “Do I want a lame life?”

For your sake, I hope you don’t. Here’s to success and a bright future…

Cheers

- FJ

FlawlessfitnessBook

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© 2008 – 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Consequently, the biggest gyms and fitness companies bank on this extremely ridiculous mind set to squeeze every dollar outa you… and who can blame them?

Think about it this way, if you KNOW you need to start getting healthier or if that you need to start working towards a goal (it doesn’t even have to be fitness related) then STOP waiting for the new year! DO IT NOW!

If you were DYING, like right NOW… and you know that if you took your medication you’d be fine, how long would you wait? Hmmm

It might be an extreme example, but the reasoning is the same. STOP waiting around for the NEW YEAR… it’s just another number, and start taking action steps TODAY. You will save a lot more money while getting a lot MORE done at the same time.

I agree that the new year is a great source of motivation to better yourself, but if that’s your only one, you are WAY out of luck. ONE source of motivation per year will get you NO WHERE. You need to either:
* Find a source of motivation that CONSTANTLY pushes you (hard to find or expensive)
* Find MULTIPLE sources of motivation (what I do and recommend)

Having a combination of BOTH would be even better. You need to find something that drives you, something that pushes you, something that gets you off your ass and into “GO” mode.

… and tomorrow I will discuss a few ways that can help you find this source of motivation.

Until then… have a good one.

- FJ

FlawlessFitnessBook

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© 2008 – 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.