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What does every man struggle to find?

Time.

You have no time for family, no time for yourself, and no time for your goals…

What if I told you that waking up an hour earlier could change that?

I Woke Up At 4AM For A Week This Happened 700x400 1

That’s what I did. I woke up at 4 AM every day for a week.

Was it exhausting? Was it tedious? Did I hate myself?

Stick around, gentlemen. The answer might surprise you.

 

This article is brought to you by Sleep Cycle – the sleeping app dedicated to making sure you wake up rested every single day. Sleep Cycle analyzes your sleeping patterns, turning raw data into easy-to-read information tailored to you. Not only will they show you what your habits are, but they’ll help you develop a solid sleeping routine. 

The best part? It’s unintrusive. All you have to do is switch on the app, put it on your nightstand, and close your eyes. If you need a head-start on your day, look no further. Click here to try Sleep Cycle and get your first week of premium absolutely free.

Click here to watch the video I Woke Up At 4 AM For A Week & This Happened

What Waking Up Early Did For Me:

  1. Waking up early gave me 3 extra hours
  2. Waking up early gave me more time to exercise
  3. It gave me more time to plan
  4. It let me Wake my wife up with coffee
  5. Waking up early gave me a daily breakfast routine
  6. Waking up early helped my business
  7. It let me quit work early

 

1. Waking Up Early Gave Me 3 Extra Hours

Speaking of head starts, waking up this early put me ahead of the game.

It gave me an extra 3 hours to do whatever the heck I wanted… That’s 20 hours a week!

What can you do with that time? If you’re the guy that jumps out of bed and gets right to work, more power to you.

sleepy antonio

I went to bed at around 8 PM. The result was 3 extra hours in my morning.

But if you just want some time to sit back with a cup of coffee and catch up on a show, you have time for that too.

Tom Ford wakes up early to simmer in a bathtub with coffee. If he can do it, so can you.

The point I’m trying to make is that waking up early empowered me. My daily schedule was set, so this was strictly Antonio’s time.

Want to know how to start waking up early? Schedule 8 hours of sleep.

Don’t go to bed at midnight expecting to be chipper at 4 AM. This is where sleep tracking comes in handy. Sleep Cycle tells you exactly how long you spent in bed, so you can adjust accordingly.

 

2. Waking Up Early Gave Me More Time To Exercise

Countless studies have shown that the best time to work out is in the mornings. Your body’s cortisol is higher in the mornings, meaning you’re more alert.

You also lose weight faster if you work out before breakfast.

Man Working Out At the Gym

Waking up early gave me the power to exercise as much (or as little) as I wanted.

Science aside, I felt good about it. When I hit the gym at 5:30, I was already awake for over an hour. My energy levels were up.

I ran 21 miles over the course of a week. I was even able to do Yoga (I usually have to pick between them). The best part was that I didn’t even need to rush.

When it came to exercise, waking up early at 4 AM left me with no excuses.

 

3. Waking Up Early Gave Me More Time To Plan

Waking up at 4 AM gave me time to catch up on journalling. I was able to sit down, open a notebook, and write down my plans.

This can be incredibly valuable to men. The act of taking ideas out of your head and putting them on paper helps you focus on key goals.

planning out

Click here for my guide on scheduling and time management. Believe me, it works.

It also makes you question whether or not you’re on the right path because you are synthesizing your thoughts.

When it came to me, journalling was essential in planning out a schedule that honed in on what mattered while cutting out the fat.

 

4.  Waking Up My Wife With Coffee & A Kiss

My wife wakes up at 6 AM each morning. One advantage of waking up at 4 was that I could have everything ready to give her the best morning possible.

Every day, she woke up to a steaming fresh cup of coffee and a good-morning kiss. It set up a positive vibe for both of us going forward.

couple in bed

Seeing the smile on my wife’s face each morning was its own reward.

We always made time for each other in the mornings, but now we could ease into that routine. There was no concern over time constraints. She and I could just sit, sip…

And enjoy each other’s company.

 

5. Waking Up Early Gave Me A Daily Breakfast Routine

Waking up early at 4 AM guaranteed breakfast every day.

Rising late destabilizes your eating schedule. Studies show time and again that people who get up earlier are more likely to make better dietary decisions.

Why? They have more time to prepare.

sleep cycle

Take control of your routine with Sleep Cycle. Click here to get your first premium week free.

Without a wiggle room, you are reactionary. You always rush to find sustenance where you can – most often from a vending machine.

The problem was that I wasn’t hungry in the mornings. I paid for it for the rest of the day, though, with hunger pains.

By around 7 AM, I was already up for 3 hours – and I worked out. I was starving!

It prompted me to cook a healthy breakfast every day. It was mostly eggs, but I threw in a steak every once in a while.

 

6. Waking Up Early Helped My Business

How did tracking my sleep and waking up early help Real Men Real Style?

Consider for a moment that I have a global team.

The men and women that help my company live in The Philipines, Ukraine, Budapest, Georgia, and Florida.

law of diminishing returns

Waking up at 4 AM meant that I caught up with my team no matter where they lived.

Getting in touch with them all was a constant challenge. I can’t tell you how many times I had to wait because a large portion of my team was already in bed.

From 4 AM I was able to run sprints and knock out critical company objectives. It got us way ahead of schedule.

This kind of energy was only possible because I was able to track my sleep. I took on a healthy bedtime routine for maximum productivity.

 

7. Waking Up Early Let Me Go HOME Early

I start working at 8 AM every day. That hasn’t changed.

What HAS changed is my momentum.

Filming videos takes a lot of work. It takes 3-4 hours to get the best footage out. I used to do it in the late afternoon… and it was exhausting.

I wouldn’t get home until 6 PM. I missed dinner with my family, and I didn’t have time to do anything but wait until the next day.

family day

Leaving the office early allowed me to spend quality time with my family and finish a few home projects.

With everything done early in the morning, I was able to knock filming out by 2 PM. You heard me right… I was home by 3, and that was it.

The rest of the day was spent either relaxing with my family or getting ahead on home projects. Within a week, my porch was fixed, my gutters were cleaned, and I built a swing set for my daughter.

As you gentlemen know, I value my home and my family above just about everything.

Having this bit of quality time made me immensely happy.

 

Waking Up Early Is A Life-Saver

  1. Waking up early gave me 3 extra hours
  2. Waking up early gave me more time to exercise
  3. It gave me more time to plan
  4. It let me Wake my wife up with coffee
  5. Waking up early gave me a daily breakfast routine
  6. Waking up early helped my business
  7. It let me quit work early

Am I going to keep rising at 4 AM? The answer is no. I’m reverting to my 5 AM schedule.

That being said, I will take the lessons I learned from waking up so early. The bottom line is discipline.

If I stay the course each morning, I can accomplish approximately 90% of what I did waking up at 4 AM.

I hope this little experiment taught you guys a little something as well. If you’re up at 8, 9, or 10 AM  every day, you’re robbing yourself of time. You’ll struggle to reach your goals, relax, or even exercise in peace.

Take it from me, gents. Those extra hours are worth it.

 

This article is brought to you by Sleep Cycle – the sleeping app dedicated to making sure you wake up rested every single day. Sleep Cycle analyzes your sleeping patterns, turning raw data into easy-to-read information tailored to you. Not only will they show you what your habits are, but they’ll help you develop a solid sleeping routine. 

Master your sleep and make time for what matters.  Click here to try Sleep Cycle and get your first week of premium absolutely free.

 

 

The post I Woke Up At 4 AM For A Week | Benefits Of Waking Up Early appeared first on Real Men Real Style.

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By: Antonio
Title: I Woke Up At 4 AM For A Week | Benefits Of Waking Up Early
Sourced From: www.realmenrealstyle.com/waking-up-early/
Published Date: Thu, 30 Jul 2020 11:55:04 +0000

 

 

 

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Health

Ripped Leg Blast for Carved Thighs

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Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600

References:

1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.

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Health

PRIMAL Preworkout

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Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit animalpak.com
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

The post PRIMAL Preworkout appeared first on FitnessRX for Men.

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By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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