How to Get Compliments in the Gym: 7 Strategies That Really Work

A lot of people want to know how to get compliments in the gym, weight room or health club and as I’m sometimes asked, what are the best tips for getting noticed in the gym. 

In this post, I’ll look at seven effective strategies to gain fellow gymgoers’ attraction, respect, and admiration. Applied with patience and focus, these tips can result in others noticing you and sometimes giving you genuine compliments on your physique, exercise technique or even your personality. 

1. Be Confident

It has been well established that people who carry themselves with confidence are more likely to gain the attraction and respect of others. This is a widely recognized psychological concept regarding human behavior, self-confidence, and interpersonal dynamics. 

While the level of attraction and the depth of the respect can be debated, it is true nonetheless. 

When I speak of confidence in this context, don’t mistake it for arrogance. There is a time and a place for subtle arrogance but the gym is rarely the place. 

The reasons for showing confidence are many, but as I refer to it in the gym setting, it can carry over to a few important aspects. 

• You’ll be noticed by others, of all genders

• You may be more physically attractive to others

•  You’ll be more likely to improve your own confidence

• You’ll be more likely to perform better in the gym 

Many serious gymgoers, particularly bodybuilders, strength athletes and physique competitors, train by themselves. Even those who have training partners are know for serious focus, avoiding eye contact and social interaction altogether. That is perfectly fine, especially if it allows you to concentrate on your lifts, technique, mental arousal and prevents unnecessary distraction. 

But if you’re interested in getting compliments in the gym and being noticed while working out, eye contact and being open to a bit of conversation with others may be a good idea. In fact, part of the demonstration of confidence is the ability to interact with others without fear or hesitation. 

So, lift your chin a little higher, avoid hunching over and put your chest out (very slightly). These little tricks that show confidence in the gym are surprisingly effective. 

2. Be Humble

Given how important the display of confidence in the gym is so important for gaining other people’s attention and admiration, it may seem contradictory that the act of being humble is very important for getting compliments in the gym. 

Being humble in this sense doesn’t mean being shy or self-deprecating, it simply means that you silently celebrate your achievements and accomplishments with your progress, whether with you level of muscularity, leanness or performance of your lifts. 

Recognizing that you’re doing good things for your body, health and, let’s face it, developing a lean, muscular physique, is something that you should be doing. 

But being humble in this context means not throwing your achievements in people’s faces but rather remaining quiet about them and let your effort, progress and accomplishments in your body’s development speak for themselves. 

3. Don’t Humble Brag

If you’re not familiar with the term “humble brag”, it can be a major turnoff for many. Throwing out a humble brag means to boast about an achievement or admirable quality but disguising it as being humble or self-deprecating.

An example of a humble brag in the gym is, “Man, I’ve barely been eating and my new baby is keeping me up at night. It’s a miracle I only benched 300 lbs. today.” Or “My diet is off this week and my bodyweight is up a few lbs. I don’t know why I keep getting complimented on how lean I look.” 

In all my years working and training in the gym setting, I’ve heard plenty of humble brags and seen just as many eye rolls in response to said humble brag.

So, don’t do it if you want to be admired in the gym and receive genuine compliments. 

4. Don’t Fish for Compliments 

Just as bad, if not worse, as humble bragging is fishing for compliments. In many instances this means to make statements or carry yourself in a manner that attempts to illicit compliments from others.

Basically, fishing for compliments means repetitively making statements about your physique, strength or other related aspects of training, diet or exercise that coerce a person to say something positive about you.

For example, telling someone that you think your fat, you’re not lean enough, or you’ll be chubby forever over and over may make someone think it necessary to make a comment to the contrary. They may say something like, “Come on, you’re not fat. Look at how big your arms are. Your chest is huge.” 

Or, continuously flexing your biceps in the mirror while making eye contact with someone or changing your body position or proximity to them for the purpose of causing them to notice your muscle development may be considered fishing for a compliment. 

To take it a step further, throwing in a humble brag like, “Spotting that guy while he was bench pressing gave me this pump. I’m not even training traps today.” If you think about it, there’s more than one thing wrong with that statement. 

Fishing for compliments in the gym is the opposite of being confident. It’s downright pathetic. 

5. Don’t Be Creepy

Come on guys, lurking around females, and puffing out your chest in an attempt to look confident and jacked is a major turnoff to most ladies. Getting inappropriately close, touching them without their consent and over-complimenting them on their physique or how well their workout attire fits them crosses a line.

Let’s not forget about interrupting a female while she’s exercising, logging her set, or catching her breath, especially if she has earphones on just to humble brag or something similarity cringy. That is no way to get a genuine compliment in the gym, let alone get a girl’s phone number or setting a romantic date.

These attempts at getting a lady to compliment you during a workout is a bad idea and usually comes across as creepy. 

6. Use Good Technique While Lifting Weights 

One surefire way to gain the respect of others in the weight room is using good technique while performing your lifts. For the most part, people aren’t as impressed with how much weight you can lift if you perform your exercises with sloppy technique.

Ego lifting is a recipe for injury, eyerolling and even negative opinions. It typically does nothing for building muscle mass, building meaningful strength and certainly not athletism in most sports. 

It's one thing to train with what Arnold Schwarzenegger referred to as aggression and joy. Sometimes you have to get fired up for a big lift and test the limits of your strength. That’s fine, even advisable at times, but the practice should be used in moderation without the objective of gaining others respect, attention, or compliments. 

What is impressive is the use of sound technique when performing your movements, particularly the basic compound lifts like bench presses, squats, rows, and deadlift variations. In most cases, a person will gain far more respect and admiration if they use proper, controlled technique while performing their exercises, no matter how much weight they are using.  

If your purpose is to build as much muscle mass as possible over your whole body, it’s important to implement scientific principles of hypertrophy training, which includes progressive overload using incremental increases in weight, repetitions, and relative intensity. This requires using sound exercise technique to stimulate continuous muscle growth with minimal risk of injury. 

Also, proper, laser focused attention on muscle tension and proper exercise execution to build the muscle tissue on the biceps, chest and calves is critical. This is especially true when using the highly effective technique of stretch-mediated hypertrophy, particularly when training to build big biceps. 

I’m going to throw out a humble brag here myself. Because of my consistent focus on mindful, deliberate exercise execution and near flawless technique, I have been complimented dozens of times. Even when using submaximal weights, it is seemingly impressive to other serious muscle enthusiasts in the gym. Dare I say that this is by far the quality that has gotten me the most complements in the gym. Also, it is important to note that I am humble about my performance, and I never brag and I always try not to be creepy. 

So, another effective, perhaps the most effective way, to get compliments in the gym is to always try your best to use proper technique while working out and to avoid ego lifting.

You’ll probably become more muscular and develop a lean, jacked physique in the process. 

7. Be Consistent

All of these tips for getting compliments in the weight room work well, especially when applied consistently.

Consistency applies to several important components in this context.

• Consistently showing up to the gym
• Consistently making progress, no matter how small
•  Consistently using good technique
•  Consistently being confident but humble

Being consistent with all these aspects are more likely to get you compliments in the gym. Most of this happens when they are all applied together. It’s far more likely that you’ll build an impressive lean, muscular physique and get stronger all while making a proven subconscious impression on others through the display of confidence and humility. 

Start Getting Compliments

So, fellow muscle enthusiast, go forth and put into practice these tips for getting complimented in the gym and weight room. Start small if you must but be patient and enjoy the compliments as they come.

They may be infrequent at times, but that doesn’t mean that people aren’t watching you with admiration and attraction. Just keep it up and feel good as you get genuine compliments from others in the gym. 

Also Read

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Build Bigger Arms: 8 Essential Tips for Noticeable Muscle Growth

Compelling Review of Creatine Monohydrate for Muscle Building

20 Diet Motivation Quotes and Easy Weight Loss Motivation Tips

In the pursuit of a healthier and more fulfilling life, diet inspiration quotes and easy diet motivation tips often serve as the driving force that propels us forward. 

Whether you're embarking on a weight loss journey, adopting a new dietary plan, or striving to improve your overall well-being, the power of these motivational tools cannot be underestimated.

 Let's explore how these phrases can ignite your inner fire and guide you on your path to a better you. 

20 Diet Motivation Quotes and Tips

1. "Don't wish for a good body; work for it." 

In your quest for a healthier, more vibrant body, don't merely wish for it; take action. Consistent, small efforts repeated day in and day out can yield remarkable results. 

2. "Your body is a reflection of your lifestyle. Make it a masterpiece." 

View your body as a canvas, and your lifestyle choices as the brush strokes. Craft a masterpiece of health, vitality, and strength with every mindful decision you make regarding food, exercise, and daily habits. 

3. "The only bad workout is the one that didn't happen." 

When it comes to exercise, remember that even a short workout is better than no workout at all. These diet inspiration quotes emphasize consistency over perfection. Each workout is an investment in your health. 

4. "Success is the sum of small efforts, repeated day in and day out. - Robert Collier 

Great achievements are built on the foundation of small, consistent steps. Incorporate easy diet motivation tips into your daily routine, and watch as your progress accumulates over time. 

5. "Eat for the body you want, not the body you have." 

Your current dietary choices shape the body you'll have in the future. Use diet inspiration quotes as reminders to make mindful choices that align with your health and fitness goals. 

6. "Your health is an investment, not an expense." 

Think of your gym membership and healthy groceries as investments in your future well-being. Prioritize your health as you embark on this transformative journey. 

7. "It's not about being the best; it's about being better than you were yesterday." 

Easy diet motivation tips like this reminder encourage self-improvement over comparison. Focus on your personal progress, and let each day be an opportunity to become a better version of yourself. 

8. "Remember why you started." 

During challenging moments, revisit the reasons behind your journey. Let these diet inspiration quotes reignite your motivation, whether it's for improved health, increased confidence, or a longer life. 

9. "Strive for progress, not perfection." 

Perfection is elusive, but progress is achievable. Embrace small, consistent improvements as you move closer to your desired outcome. 

10. "You don't have to be perfect to start, but you have to start to be perfect." 

Getting started is often the hardest part. These diet inspiration quotes remind us not to wait for the perfect moment. Begin your journey today, and with time and effort, you'll see remarkable improvements. 

In addition to these phrases, let's not forget these pearls of wisdom: 

11. "Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle."

12. "Your body is a temple, but only if you treat it as one."

13. "Every meal is a choice. Make the right one."

14. "Your health is your wealth."

15. "The first step to getting anywhere is deciding you're no longer willing to stay where you are."

16. "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer

17. "A moment on the lips, forever on the hips."

18. "The only thing standing between you and your goal is the story you keep telling yourself as to why you can't achieve it." - Jordan Belfort

19. "Don't count the days; make the days count." - Muhammad Ali

20. One of the Best Weight Loss Motivation Tips: Visualize Your Success 

Close your eyes and imagine the best version of yourself – vibrant, energetic, and confident. Picture yourself achieving your health and fitness goals, whether it's losing weight, running a marathon, or simply feeling better in your own skin. 

Visualize the positive changes in your life that will accompany your success: improved self-esteem, more energy, and a longer, healthier life. Hold onto this mental image and use it as a powerful source of inspiration. 

Whenever you face challenges or temptations, remind yourself of this vision. Imagine the satisfaction of reaching your goals and the pride you'll feel in your accomplishment. 

Visualizing success can help you stay focused, motivated, and committed to your diet and fitness journey. It transforms your goals from abstract ideas into tangible, achievable realities. So, keep that mental image alive and let it drive you toward the healthier, happier you that you aspire to be. 

Diet Motivation Every Day

These diet inspiration quotes and easy diet motivation tips are like beacons, guiding you toward a healthier, happier you. Incorporate them into your daily life, and remember that your journey is unique.

 Each step you take, no matter how small, brings you closer to your goals. 

Stay motivated, stay committed, and make each day count as you transform into a healthier and more fulfilled version of yourself.

More Weight Loss Motivation 

3 Major Fat Loss Myths That Will Sabotage Your Results

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Unlocking Your Brain's Potential: Neuroplasticity and Personal Growth and Well-being

In the realm of neuroscience, it is crucial to recognize that human worth and self-esteem are intricately tied to brain processes and perceptions. 

Your Brain and Self-Worth

The brain, as the seat of cognition and emotion, plays a pivotal role in how we perceive our self-worth. In a world often preoccupied with external standards and achievements, it's important to appreciate that one's intrinsic value is not solely determined by external judgments, numbers on a scale, or the completion of tasks. 

Neuroscientific research highlights that our sense of self-worth is rooted in the intricate network of neurons and neurotransmitters within our brains. These neurological processes underpin our feelings of self-esteem and self-perception, and they can be influenced by various external factors, including social interactions, feedback, and societal expectations. 

Self-Worth Is Real

Consider your brain as an extraordinary neural landscape, uniquely wired to harbor your qualities,

virtues, and imperfections. Neuroscience tells us that our brains are adaptable and capable of change, known as neuroplasticity. This means that, while you have the capacity to grow and evolve, your worth is inherent and unquantifiable. 

You can experience positive adaptations through the stages of habit building which include inspiration and motivation, as described in Dr. Mellissa Davis' book Evidence-Based Habit Building: Finally Get Sh*t Done (affiliate link). 

Neuroscience also demonstrates how our brains encode memories of personal triumphs and moments of resilience. These memories serve as a neurological testament to your worth and your ability to make a positive impact on the world. 

Strategies to Nurture Your Self-Worth

Practice Self-Compassion: Cultivate self-kindness and self-understanding, acknowledging that your brain, like any other, can have moments of self-doubt. 

Set Realistic Goals: Recognize that the brain thrives on achievable goals and measurable progress, rather than unattainable perfection. 

Surround Yourself with Positivity: The brain is highly influenced by social interactions, so choose relationships that uplift and support your well-being. 

Celebrate Small Victories: Neuroscience reveals that acknowledging and celebrating achievements can trigger the release of "feel-good" neurotransmitters, enhancing your self-esteem. 

Photo by Ave Calvar 

Prioritize Self-Care: The brain requires adequate rest and nourishment to function optimally, impacting your emotional and cognitive well-being. 

Challenge Negative Thoughts: Utilize the brain's plasticity to rewire negative thought patterns by consciously replacing them with positive affirmations. 

In the world of neuroscience, the underlying message remains consistent: you possess an innate worth that transcends external judgments and achievements. Your brain, a marvel of nature, serves as the biological foundation upon which your unique self-esteem and self-worth are constructed. Embrace your neurological potential, believe in your intrinsic value, and let your brain's brilliance shine forth.

Also Read

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References: 

Damasio, A. (1999). The Feeling of What Happens: Body and Emotion in the Making of Consciousness. Harcourt Brace.

Northoff, G. (2011). Neuropsychoanalysis in Practice: Brain, Self, and Objects. Oxford University Press.

Doidge, N. (2007). The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. Viking.

Schacter, D. L., et al. (2017). The Seven Sins of Memory: How the Mind Forgets and Remembers. Houghton Mifflin Harcourt.

Gilbert, P. (2010). Compassion Focused Therapy: Distinctive Features. Routledge.

Dweck, C. S. (2008). Mindset: The New Psychology of Success. Random House.

Cacioppo, J. T., & Patrick, B. (2008). Loneliness: Human Nature and the Need for Social Connection. W. W. Norton & Company.

Salimpoor, V. N., et al. (2013). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14(2), 257-262.

Machado, A., et al. (2018). The neurobiology of resilience: Implications for prevention and treatment of depression. Neuroscience & Biobehavioral Reviews, 92, 447-455.

Hofmann, S. G., et al. (2012). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.

Promoting Equity, Diversity, and Inclusion in the Fitness Industry

In recent years, the fitness industry has undergone a profound transformation, evolving from a one-size-fits-all approach to a more inclusive and diverse landscape. 

The growing awareness of the importance of equity, diversity, and inclusion (EDI) has prompted the industry to embrace change and create spaces that cater to individuals of all backgrounds, abilities, and identities. 

In this blog post, I'll discuss the significance of equity, diversity, and inclusion in the fitness industry and how it's shaping a healthier and more vibrant future for everyone. 

Understanding Equity, Diversity, and Inclusion 

Before diving into the impact of EDI in the fitness industry, let's clarify these concepts: 

Equity

Equity goes beyond equality. It's about providing individuals with the resources and support they need to thrive, regardless of their background or circumstances. In the fitness context, equity involves making fitness accessible to everyone, regardless of socioeconomic status, race, gender, or ability. 

Diversity

Diversity encompasses the broad range of identities, backgrounds, and experiences that make up our society. In the fitness industry, diversity means ensuring that people from various ethnicities, races, genders, sexual orientations, ages, and abilities feel welcomed and represented. 

Inclusion

Inclusion involves creating an environment where diverse individuals feel valued, respected, and empowered to participate fully. It's about breaking down barriers and fostering a sense of belonging for everyone within fitness spaces. 

The Importance of EDI in the Fitness Industry 

Health Equity

EDI in the fitness industry promotes health equity by removing barriers that prevent marginalized communities from accessing quality fitness resources. It acknowledges that various factors, such as socioeconomic status and location, can impact an individual's ability to engage in physical activity. 

Breaking Stereotypes

The fitness industry has historically perpetuated stereotypes about body image and beauty standards. By embracing diversity, the industry challenges these harmful norms and encourages people to embrace their bodies as they are. 

Empowerment and Representation

When individuals see themselves represented in fitness marketing, media, and leadership roles, it empowers them to embark on their own fitness journeys. Representation matters and helps break down the notion that fitness is only for a specific "look" or type of person.

Innovation and Creativity 

Diversity of thought leads to innovation. Embracing diverse perspectives within the fitness industry can drive the creation of new workout programs, equipment, and approaches that cater to a wider range of needs. 

Steps Towards a More Inclusive Fitness Industry 

Education and Sensitivity Training

Fitness professionals and staff should undergo training to better understand and respect different cultures, identities, and abilities. This creates an environment where all individuals feel valued and supported. 

Accessible Facilities

Fitness centers should be designed with accessibility in mind, offering equipment and spaces that cater to people with disabilities. This includes considerations for wheelchair accessibility, visually impaired individuals, and more. 

Inclusive Programming

Fitness classes and programs should be tailored to accommodate various fitness levels and abilities. Trainers can use inclusive language and offer modifications to ensure that everyone can participate comfortably. 

Diverse Marketing and Representation

Represent diversity in marketing materials to showcase that fitness is for everyone. This can help break down stereotypes and attract a more diverse clientele. 

Community Engagement

Create a sense of community where everyone feels welcome and valued. Hosting events that celebrate diversity and raise awareness about different cultures can foster a sense of belonging. 

The fitness industry's journey towards equity, diversity, and inclusion is a vital step towards creating a healthier, happier world. By embracing people of all backgrounds, abilities, and identities, the industry is transforming fitness spaces into inclusive environments where everyone can pursue their wellness goals. 

As consumers, we can also support this movement by choosing fitness facilities and programs that prioritize EDI and by advocating for continued progress in the industry. Together, we can build a future where fitness truly belongs to everyone.

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Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

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Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

Starting tonight, you can sleep better, improve your mood, have more daytime energy and think more clearly. 

Experience better sleep immediate by following these six tips for improved sleep. 

1. Get sunlight Early In the Day 

Here’s Why: Sunlight helps to regulate your circadian rhythm, which is your body’s sleep signaling process. 

If you get 30 minutes of sunlight early in the day, you’ll feel naturally sleepy at night due to an established internal sleep pattern.

Easy Steps: If possible, make it a priority to spend some time outdoors early in the day. Take a walk, have a warm, lightly caffeinated beverage in the sunlight and allow daytime light in your home by opening curtains and blinds. 

2. Exercise Regularly 

Here’s Why: Daily exercise, or regular physical movement, have a major impact on your overall health and wellness, including improving your sleep quality. Source

One of the benefits of daily exercise and regular movement is that it helps you accumulate the natural, normal process of sleep pressure. Once you’ve established a healthy amount of sleep pressure, you’ll be able to comfortably and easily fall asleep.

Easy Steps: If you already exercise regularly, you’re ahead of the game. If you don’t, that’s ok! Simply begin a short, basic exercise routine 2 – 3 times per week and very gradually increase your exercise frequency to 5 times per week. As a bonus, move around as much as you can during your waking hours. 

3. Minimize Alcohol

Here’s Why: Drinking alcohol in moderation is usually okay for most people. However, even though alcohol may help you drift off to sleep at night, your body will not properly enter the essential stages of sleep, therefor reducing your sleep quality. Source

Easy steps: Try to minimize your alcohol intake, especially close to bedtime. If you’re able to cut out alcohol altogether, you’ll experience improved sleep quality immediately. 

4. Improve Sleep Environment 

Here’s Why: As you approach bedtime, your body’s systems naturally cause you to get into a sleep mode that helps you get healthy, restful sleep. 

Your sleep environment influences the healthy winding down process and optimizing the room or area where you sleep can greatly improve how quickly and easily you fall asleep.

Easy steps: Keep your sleep area quiet cool and dark, create white noise (like using a fan) and eliminate distractions like a television. 

5. Budget Sleep Time

Here’s Why: Devoting 7 – 9 hours of your day to sleep will allow your body to experience several cycles of the restful, restorative you need to feel more energy, think more clearly and be in a better mood. 

Easy Steps: Reduce activities that rob you of sleep time such as scrolling through social media and watching television. 

Studies have shown that budgeting even 15 extra minutes of sleep time each night can have profound benefits. Make it a priority to gradually increase the amount of time you allow for sleep each night to equal 7 – 9 hours. 

6. Manage Your Stress 

Here’s why: Stress on your body in any form can impact your body’s ability to fall asleep and stay asleep. Stress hormones and an amped-up nervous system response can reduce the quality and quality of your slumber. 

Easy Steps: Techniques such as breathing exercises near bedtime, writing out and sorting through your stressful thoughts and aromatherapy may help reduce your body’s stress response that keeps you from falling asleep and staying asleep. 

Gradually add stress management techniques for better sleep into your daily routine and experience enhanced slumber. 

30 Day Sleep Challenge

This is simple! To experience more restful and restorative sleep starting tonight, increase the amount of time you allow for sleep by 15 minutes. Slowly increase the amount of time devoted to sleep to 30 minutes within a month’s time.

Track how feel by keeping a sleep diary and simply record how rested you feel after each night’s sleep. Watch how quickly your mood improves, how much more energy you have and much more clearly you think. 

Resources

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD explores these topics and takes an in-depth look at the behind the scenes processes of sleep and dreaming.

This book is the most comprehensive, enlightening book I’ve read on this topic to date and I enthusiastically share the insight shared by Dr. Walker in my presentations, literature and wellness program. 

SleepFoundation.org - Creating A Healthy, Well-Rested World

“We work under the premise that sleep is a pillar of health and that quality information about sleep promotes overall wellness. At SleepFoundation.org you’ll find comprehensive health information drawn from high-quality sources and reviewed by experts in the field. Our goal is to create dependable resources to help you take charge of your health and get the sleep you need and deserve.” Sleep Foundation 

These simple tips can help you get more sleep for more energy, better mood and clear thinking starting tonight! 

Please note: If you make a purchase using links in this article, I may receive a small monetary commission. 

Read More:

Lack of Sleep Can Be Dangerous!

The Scary Cost of Sleep Deprivation

Unlocking Your Brain's Potential: Neuroplasticity and Personal Growth and Well-being

Lack of Sleep Can Be Dangerous!

Just about everybody has suffered from a lack of sleep at some point in their lives. It may be due to jet lag, stress, anxiety, or problems at work. 

Consequences of Lack of Sleep

If you're not able or unwilling to spend enough time catching some Z's each night, you experience some scary consequences from lack of sleep. 

Physical Effects

First off, lack of sleep brings about some physical effects that can be avoided if you get enough quality sleep.

Without  adequate sleep, you might experience blurry vision, color vision deficiency, feel weak or featherbrained, any you may even develop dark circles below your eyes. 

Due to a heightened nervous system response, your hands may be tremble and you might be impatient, cranky, or over-reactive. You might have uncomfortable headaches until you get some rest. 

Mental and Emotional Troubles

Lack of sleep may also lead to mental and emotional troubles. You might experience memory may not be as sharp and you may experience poor moods more often.   

It is now starting to be understood that deficiency of sleep plays a role for some individuals in developing metabolic syndrome, which plays a role in development of diabetes. This lack of adequate slumber induces the body to have difficulty breaking down and utilizing glucose. 

Hormones

Sleep deprivation plays a role in becoming obese. The sleep deficiency can impact hormones that regulate the glucose metabolic process and appetite. While a sedentary lifestyle can cause weight gain due to low calorie expenditure, sleep deficiency may be a contributing factor. 

This makes it especially important to implement effective ways to increase metabolism to lose weight and body fat. 

Life Threatening Problems

Among the most life-threatening problems if lack of adequate sleep is sleep-deprived who are driving on the roadways. As a matter of fact, studies show that they are as risky in their driving as those who are under the influence of alcohol. 

That is partly due to slower reaction times and instances of micro-sleeps, in which they do not even recognize they have dozed off.  

Reduced Cognitive Function

Sleep deficiency induces all sorts of troubles from decreased cognitive function, degradation of athletic performance, hormone imbalances and even disease. 

More consequences of lack of sleep are further described in detail in neuroscientist Dr. Matthew Walker's best selling book Why We Sleep.

To avoid these nasty side effects of lack of sleep, the best thing to do is make it a priority to enhance the quality and quantity of regular sleep.  

Please note, if you purchase the book using the Amazon link I've provided in above, I may receive a small commission. 

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The Scary Cost of Sleep Deprivation

Odds are you're not getting the 7 to 9 hours of nightly shuteye experts agree you require and that lack of quality sleep could cost you in many ways. 

While a few high-achieving professionals boast of taking minimal z's, research demonstrates that our sleep needs are astonishingly consistent. 

If you fail to get at least 7 nightly hours of sleep, you're likely operating at a disadvantage.

Sleep and Work Productivity

Your fitness, health and body composition might be paying the price of sleep deprivation. Highly productive people sometimes have hefty ambivalence toward sleep, both craving and ostracizing it. 

Even though effect fat loss strategies for busy professionals can be implemented, adequate sleep is essential for optimal performance. 

Are you more productive when you work eighteen hour days? Can't you just shore up your droopy eyelids by downing yet another cup of coffee?

Unfortunately, no. New scientific research demonstrates that going without enough sleep for more than an occasional day or two can play havoc on your wellness, memory, concentration, temper, and ability to arrive at decisions - even if you believe you're doing all right.

The consequences of lack of sleep are further described in detail in neuroscientist Dr. Matthew Walker's best selling book Why We Sleep.

Is Sleep a Waste of Time?

If you require a good reason to begin sacking out earlier or sleeping later, here it is. 

It turns out that far from being a time waster, sleep makes you fitter, stronger, smarter, and a more successful leader.

Lack of Sleep Can Damage Your Health

The evidence that sleep matters is incontrovertible and perpetually growing. 

Let's begin with a freshly discovered link between sleep loss and serious sicknesses like diabetes and cancer. A scientific research study at the University of Chicago's school of medicine kept young, healthy volunteers alert for all but 4 hours a night for 6 nights straight. The result: 

The levels of subjects' hormones shifted - particularly a hormone called leptin that bears on appetite. They got ravenously hungry, gulping down pizza and ice cream long after they'd have felt full generally, and their blood glucose shot up to pre-diabetic levels - an menacing result after less than one week of poor sleep.

Other analyses repeat those results so regularly that researchers now trust that not getting enough sleep is a lead cause of obesity and diabetes, both of which are on the rise across the country. 

Sleep Deprivation, Immunity and Cognitive Performance

At the same time, the World Health Organization (WHO) has accumulated data from around the Earth showing that sleep loss depresses the immune system, to the point where WHO is thinking about labeling chronic sleep loss a carcinogen, comparable to tobacco and asbestos.

If you've ever been so tired out that you had to re-read the same paragraph several times to grip its meaning and soon blanked out what you read, you already know what sleep investigators have lately demonstrated about the effects of too little sack time on productivity.

One experiment at a school of medicine kept subjects up until four A.M., woke them at eight A.M., and then fed them a series of tests designed to measure memory, vigilance, and the ability to react quickly to fresh data. 

The researchers were startled to find that subjects' mental acuity slumped markedly after just one night and kept falling with each successive night of 4 hours' sleep. 

Even more distressing: The study's volunteers were incognizant of their deterioration. 

One woman, so tired that she could barely say her name, was all the same sure she was able to drive home.

Regardless how much you believe you're achieving when you pull an all-nighter, it's likely to a lesser degree than what you could accomplish if you got some sleep then returned to work. 

Sleep and Memory

A study gave volunteers a list of words to memorize and then were kept alert for twenty-four hours, their power to recall the words fell by forty percent.

Memory betters during sleep, so that if you get a full 7 to 9 hours sleep tonight, your recall of all that happened today will be twenty percent to thirty percent sharper than it is directly after the day's events happen. 

For professionals and leaders, the finest reason to get enough shut eye might be to avoid making dense, costly decisions.

 A sleep researcher recently gave 3 groups of subjects the same pieces of data. Those who walked off and spent at least 7 of the next 12 hours sleeping were able to brand broader and more lucid connections than those who didn't get much (or any) sleep or those who attempted to analyze the data right away.

Perform Better With Healthy Sleep

The world's best athletes, most successful leaders and most productive people are likely permitting themselves at least seven to nine hours of sleep to recover, process information and marinate in the data they absorb.

As a general rule, most otherwise prudent fitness enthusiasts, students and professionals would enjoy finer accomplishments if they maintained healthy sleep habits. 

To explore more about the science behind our sleep, it's benefits and the cost of sleep deprivation, check out Dr. Matthew Walker's best selling book Why We Sleep. 

If you purchase the book using the Amazon links I've provided in this article, I may receive a small commission. 

Also Read

Your Fat Loss Plan Simplified

Overcome Self-Sabotage For Fat Loss Success

Fitbit Alta: A Compelling Review

Your Fat Loss Plan Simplified

Fat loss dieting is quite simple, and it does not need to be a major challenge. In fact, when done right, weight loss motivation can remain high, you can eat tasty food and still have energy to perform well at work, school and in athletics.

Weight Loss Motivation Made Simple

Motivation and sticking to a fat loss diet is what people struggle with most. In human psychology, there is a multi-layered construct to habit building. 

Early stages of habit building include inspiration and motivation, as described in Evidence-Based Habit Building: Finally Get Sh*t Done. 

If you understand this concept of evidence-based habit building, the odds are good that you will develop habit and routine that will propel your fat loss and weight loss efforts to maximizing your chance of success. 

When you apply the principle of periodization for weight loss, you can enjoy tasty food, occasionally eat junk food and still reach your long term fat loss goals. 

Periodization simply means setting up periods of dieting over a set timeframe. This allows you to lose fat, keep or build muscle, stay motivated and energized and enjoy holidays and special occasions without guilt. 

Here is an example of a fat loss periodization timeframe:

January through March – Fat loss diet

April through May – Maintain and enjoy lower bodyweight

May through June – Fat loss diet

June through August – Maintain and enjoy even lower bodyweight 

August through October – Fat loss diet

November through December – Maintain and enjoy lowest bodyweight yet 

Implementing a fat loss plan that looks something like this allows you to build fat loss periods around holidays, vacations and special occasions. As such, you aren’t continuously dieting, feeling guilty and depriving yourself. 

This is a proven strategy that increases long-term weight loss success, keeps motivation high and reduces diet discomfort. 

Your Guide to Successful Fat Loss

The Renaissance Diet 2.0 is a book that goes into detail about diet periodization for fat loss, muscle building and athletic performance. It is not a fad diet, scam or sales pitch. It is an up-to-date, science-based text that explains evidence-based concepts in detail to maximize your odds of diet success.

Some of the topics discussed in the book include, but are not limited to:

·         Diet Priorities

·         Calorie Balance

·         Nutrition Periodization

·         Hunger Management

·         Designing Your Diet

·         Diet Fads and Fallacies 

Your Fat Loss Results 

No matter what your diet history, body composition, knowledge or experience, you can absolutely achieve your weight loss goals. 

To increase your odds of maximum fat loss, your goals should be:

·         Specific

·         Measurable

·         Attainable

·         Realistic

·         Time-bound

Then you’re ready to go!

You Make The Fat Loss Happen

However, it is important to understand up front that you have to apply these principles and strategies. Just knowing them is not enough. You also have to be okay with a slower rate of fat loss than may be desired. But that doesn’t mean that the results will not be noticeable. 

It is possible to lose one, two, three or even four or five pounds of bodyweight per week, especially when first starting a fat loss diet. Weightloss does stabilize and you can see rate of weight loss of a pound or so of pure bodyfat loss per week for weeks.

The end result may be as much as 12 – 20 pounds of fat loss over the course of a few months.

Once you’ve achieved that initial goal and you’re ready to go back to normal eating, you cruise at your new, lower bodyweight for a couple of months. Then, if you feel like you have more fat to lose, do another fat loss diet phase for a couple of months for another 10 or so pounds of pure fat loss

If you do this a few times over the course of a year or two, you can lose a significant amount of bodyweight, most of which could be bodyfat. 

It’s slower than a crash, restrictive diet but you can see consistent improvements in your appearance, confidence, energy and health. And you are far more likely to maintain your lower bodyweight for a very long time. 

The Esteemed Authors

The authors of the Renaissance Diet 2.0 are expert seasoned health and fitness coaches, PhD’s and scientists. They are athletes and live the lifestyle that they teach. The authors include Dr, Mike Israetel, Dr. James Hoffman, Dr. Melissa Davis, Dr. Jen Case. 

My Fat Loss Diet Book Recommendation 

Simply stated, The Renaissance Diet 2.0 is by far the most comprehensive, up-to-date text on diet structure and guidance that I’ve read to date. The motivation to design and execute a fat loss, muscle, building or athletic performance improvement alone is worth the read.

I’m not just recommending the book because I may receive a small commission if you purchase it through my Amazon links in this article. I truly believe in and back the information provided within and fully support the mission of the authors.

I could (and have) recommended other diet and exercise books and I put this on the top of my list when it comes to superior experts advice of this nature. 

Also Read

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

7 Reasons Not To Skip Today's Workout

Overcome Self-Sabotage For Fat Loss Success

Overcome Self-Sabotage For Fat Loss Success

Fat loss self -sabotage occurs when people consistently think of themselves as not able to succeed on their fat loss diet or exercise program.

 This may lead them to develop an identity that causes them to sabotage themselves every time they have a chance to succeed at fat loss. 

This is not a conscious activity, so it is very confusing to the person who has this problem. This often happens because of a pattern of thoughts or behaviors that solidify negative emotions and thought processes. 

In turn, some common thoughts reveal themselves:

•  I'll start a fat loss diet or exercise program but I won't finish it.
•  I'll always stop before I reach my fat loss goal. 
•  I will never be successful at losing fat. 
•  When things are going well, they will ultimately go bad. 

Do you ever think like this? If so, you're not alone. Lots of people do. This attitude can be changes. It'll take some work, but you can do it. 

Here’s how people succeed at fat loss:

• They complete their fat loss diet or exercise plan. 
• If they slip up on their diet, they don't punish themselves about it.
• They learn from their mistakes and see the mistake as a learning experience. 
• They take the time to notice and celebrate their fat loss milestones along the way.

Complete Your Fat Loss Diet or Exercise Program

One main way to identify a fat loss self-saboteur is that this person never completes diet or exercise program.

Self saboteurs get distracted or bored or even forget about their fat loss goals. They change exercise programs frequently and won't commit to a fat loss diet that actually works. 

They're often motivated at the beginning but getting bored along the way. This has a negative impact on self-confidence. 

If this is a problem for you, counteract it by completing each phase of an effective fat loss program before changing up your plan. 

The simplicity of effective fat loss diet structuring is detailed in The Renaissance Diet 2.0:
Your Scientific Guide to Fat Loss, Muscle Gain and Performance. 

By far this is the most comprehensive, easily understood book on structuring nutrition for optimal fat loss and muscle building that I have read to date. 

Develop Willpower

Because of a lack of self-confidence, some fat loss dieters quit soon after starting their weight loss program. If you are a person who often quits in the middle of a fat loss diet, recognize that and remind yourself that you are able to persevere in the face of diet challenges.

People who successfully complete an effective fat loss diet typically believe in their own capabilities, overcome diet challenges, and refuse to quit. Every time you push through, complete your fat loss diet and reach your weight loss goals, your willpower and confidence becomes stronger.

 As you see yourself overcoming self-sabotage, you will begin to develop a more optimistic attitude and realize that you are able to achieve real fat loss success. 

Flexibility: Make the Most of the Best Tools

Did you ever hear the story about the guy who climbed all the way to the top of the ladder and then found it was perched against the wrong building? 

Do you know people like that? Are you one of them? It's possible that we all feel like we’re that person in some situations, especially when it comes to dieting. That's why flexibility is so important in our quest for successful fat loss.

Flexibility is the awareness that, even as a busy adult, you have options and the ability to use the most successful fat loss strategies available.

Call it rigidity or call it pride, but there's something in human nature that makes us continue in situations past when we should have given them up. We have a tendency to like to do things the way we’ve always done them, even if our efforts have been less than fruitful.  

Flexibility in your pursuit for fat loss includes being open minded about solutions to your fat loss challenges. This sometimes requires a person to trust fitness authorities, trainers or coaches to help establish the most effective fat loss plan.   

As you move toward developing your successful fat loss diet or exercise program, keep these points in mind to help ensure you achieve your weight loss goals. 

Required Reading:

Need Results Now? It's Time to Get Serious

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

20 Diet Motivation Quotes and Easy Weight Loss Motivation Tips

*Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. 

You Can Lose Weight for Free! Here's How

There's great news about your fat loss plan. You can lose weight for free and most of your successful weight loss will be pure bodyfat. 

Here's the free fat loss plan for busy people:

• You don't have to pay anyone to lose weight
• You don't need equipment to lose weight
• You don't need a gym membership to lose weight
• You don't need supplements to lose weight

You pay $0. It's free. Costs nothing! 

10 Simple Tips to Start a Bodybuilding Program for Muscle Building

This post provides ten valuable tips on how to start a bodybuilding program and what is needed to build a significant amount of muscle mass.

Read through, apply these tips to help build muscle to get big arms, a big chest and huge legs. 

For an advanced, scientifically-based look at how to optimally build muscle and shred fat, check out Renaissance Periodization's Scientific Principles of Hypertrophy Training  

This book is the most comprehensive text on developing the best muscle building programs that I have read to date. 

Look inside and preview the text here at Amazon

1.  Commitment - Bodybuilding and developing significant amounts of muscle mass requires commitment. It is a totally different lifestyle that entails letting go of old habits and adopting new ones. You cannot go into bodybuilding and be half- hearted about it. It is a test of strength, self-discipline and willpower. Start only when you are sure you can commit time, effort and energy.

2.  Desire - Your decision to start on muscle training must come from a sincere desire for a healthier and a more developed body. Do not go into it just because it’s your New Year’s resolution. People who decide to change something in them when the calendar flips on January 1st are most likely to stray from this discipline. 

3.  Assessment - Make an assessment of your body. Decide what kind of attention goes to which part of your body. Some people have flabbier arms while others have most of the fat collected in their midsection. This way, it is easy for you to create a program that addresses your problem areas.

4.   Goals - Set your goals and create a plan accordingly. How much body fat do you want to lose? How much muscle weight do you intend to gain? Are you after gaining strength? Are you after developing speed and endurance? What about power? Give yourself a deadline of when these goals should be attained. 

5.  Expectations - Manage your expectations. One month is a good start in losing weight but it isn’t enough to get you ripped. Make a realistic visualization of the progress you can achieve in a certain period. Do not set yourself for disappointment. Most beginners get discouraged because of the unrealistic goals they set for themselves.

6.  Lifestyle - Assess your lifestyle. How many hours a week do you intend to devote to working out? How much energy do you still have after work/school? Is it best to go before your daily duties or after? What habits must you get rid of? Alcohol? The weekend buffet? Nightly parties? 

7.  Document - Create a journal. Document your progress from day 1. Write down your current weight. Measure your body fat using a fat caliper. Take photos of your body, especially the problem areas. Compare measurements as you go along your bodybuilding efforts. This shall serve as your motivation in reaching your goals. 

8. Track Progress - The ability to gain differs from person to person so progress cannot be tracked by comparing it with your training buddy, even if both of you started at the same time. You can check your development only by taking note of your present measurement and comparing it with your previous measurement. 

9.  Evaluate - Do not be discouraged if you do not see a change in your weight during your strength training. While you lose weight by burning fat, you also keep or even increase poundage as you build muscle. Evaluate your progress by keeping track of your strength gains and measuring your body fat against muscle weight. 

10.  Environment - Know the difference between setting up an in-home gym versus getting a gym membership. Many people find it easier to stay faithful to their routine in a gym setting. An in-home setting is convenient but poses temptation to slack off. The presence of other bodybuilders is a motivating force. 

The above considerations are valuable for anyone who is interested in beginning a bodybuilding or muscle building program. New bodybuilders who fall into the beginner category would benefit most from implementing these tips.  

Required Reading :

Simple Fat Loss Strategies for Appearance, Health and Longevity

Factors Contributing to the Development of Muscle Mass

Portions of this post are re-published with permission from original authors.