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How to text a girl: part 2

How to text a girl

We are in an age where most of the phone communication with women you are seducing, dating or in a serious relationship with will be via texting rather than talking on the phone. A huge percentage of my successful online game and open/poly relationship game is done via texting, since I almost never talk to women over the phone.

It has just become so second-nature to me I never really think about it.

Text game is the same as online game in that it will not actually get you laid, but it can provide the framework for getting laid and if you do it wrong it will prevent you from getting laid. Unless you are having full-on “text sex” with an established girlfriend, you will never be able to send a chick a text that will instantly make her stop what she is doing, drive over to your house and leap on your cock.

However, you can easily send a text that will repulse a chick and ensure youwill never hear from her again, or at least never again in a sexual context. That is easy, and guys do it all the time.

The Core
Effective texting means you are always maintain the same frame in your texts that you (should) have in your real-life pickup, seduction, and relationship interactions. That boils down to four things:

Confident
Outcome Independent
Funny
Low-Drama

If you constantly remember those four things when texting chicks and always have your texts reflect those things, your text game will never sabotage you. Your goal is to maintain those four frames especially when she does not.

Here are some examples of what I mean.


Her: You said you would be here at 5pm and it is 5:10 wtf???
You: I had to stop and order a pizza. Youare not getting any though. I ate it all. 🙂

Her: Um, who is that other girl on Facebook who commented about your Seattle trip?
You: Another girl on my Facebook? Does she have big boobs? Mmmmm.

Her: I have really thought alot about this and I just do not think I can be with you any more. Larry really treats me like a lady I and guess I need his stability right now. I really care for you and think you are a great guy and I really wanted to move forward with you but you seem unwilling to do that.
You: Ok
(then ignore her response)

Her: You know Wednesday’s my birthday and I really liked those earrings I saw at Nordstrom’s that one time.
You: Hey that is a good idea, you should totally buy yourself those earrings for your birthday! Treat yourself baby you deserve it.

You can see in all of the above examples where most normal men would respond with logic, explanations, defensiveness, or even anger. All of those things are really bad, especially over texts where things like voice, body language, and physical aura are completely absent.

Tone down sarcasm
Notice I said “Funny”, but not “Cocky and Funny”. It took me a long time to figure this out, but sarcasm does not translate well over texts, even if you are normally a sarcastic guy and she understands that.

Unless you are very verbally skilled and have the four frames above as rock-solid, I would avoid being sarcastic over texts until you feel you really have it down. Be funny. Be witty. Just do not be sarcastic.

If you choose to be sarcastic over texting, do so sparingly and always, always end your sarcastic statements with smiley faces (just like in the first example above).

If you have not yet had sex with the woman at least twice yet, I would really avoid the sarcasm until you lock her in by having sex with her twice. Then you can relax, a little. Even with women you have ongoing relationships with you need to really watch text sarcasm.

I am a very sarcastic type of person and years ago when I was figuring all this out I did indeed lose potential lays because of sarcasm over texts.

Timing is key
A common piece of advice is to respond to a woman’s tests as fast as she responds to yours. If she takes 20 minutes to respond to you, you wait 20 minutes or even more before responding back to her.

I suppose I agree with this advice in principle, but only to a point. Some women will really take a long time to respond to your texts. With some of those 18 and 19 year-olds you will be waiting an entire day or two for a response sometimes.

Some of those hard-working 29 year-olds will often go all day long without responding. You send her a text at 10:00am, and you get your response at 8:30pm that evening.

Once you actually do get a response from her, I do not think purposely waiting around to respond to her just to show her you are a cool person is a very effective strategy. Do not play games. Receive her text, wait a few minutes, and then just text her back.

Responding to her sooner rather than later is actually more effective since you know A) she still has her phone in her hand, B) she is available to text, and C) she is in a “texting mood”. Nothing wrong with that at all. I do it all the time and it works well.

If you want to know more about gaming girls over the phone read two of my previous articles on the subject:

How to text a girl

How to use your phone gaming girls

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Why you should pack your stuff and travel the world right now

Why you should pack your stuff and travel the world right now

There are a million great reasons to quit your job to travel the world, but here are five things that matter right now. There’s never been a better time to get out and experience the world.

1. The US Dollar-Euro exchange rate is at a 10-year best
While traveling in Europe is the quintessential trip – and much cheaper than most Americans tend to think – the catch has always been the 25-30% ‘tax’ on travelers coming from the U.S. in the form of the Euro-Dollar exchange rate.

But things have changed in the last 6 months, and dollar is now as close to the euro as I have ever seen it. As I write this a dollar is worth about 0.94 euro.

That means your USD are going a lot further, not just in Europe but everywhere.

But currencies fluctuate, and who knows how long the current trend will last.

2. Air travel is at its cheapest
Alright, people say things like this every decade, but I am not really making predictions about the price of oil here.

Check this out: In December I flew from Budapest to Las Vegas to Mexico to San Francisco and back to Budapest over a 6-week period for about $300.

The moral of the story is: gas is cheap (oil is down to $51.14 a barrel as I write this) and airline miles will never take you further.

Even paying cash you can currently book a last-minute (for tomorrow) round-trip ticket half-way around the world (Budapest to Bangkok) for $600. Whether or not that seems expensive to you, the good news is, analysts are saying the price of airfare will continue to drop in 2015.

While the future is impossible to predict, it is hard to imagine flights getting cheaper than they are right now. Add to this the ubiquitous discount airlines that can get you around a region (like Europe or in SE Asia) for as little as $12, and you can get all over the world for next to nothing.

Yes, the price of oil will go up again, the dollar will probably lose value, and flights will probably be more expensive in the future.

3. Traveling is easier than ever
Some people will argue that we already missed the Golden Age: a time before everything was exploited, when travel was harder, there were fewer tourists, and it was easier to get lost.

Sure, while I would have loved to join Sir Richard Burton for one of his expeditions, I will skip the high-percentage chance of death or being carried away from my discoveries by porters because of disease-caused temporary blindness and paralysis.

While ridiculous convenience can cheapen the experience of travel, it also means more people can travel.

It also brings a huge number of new possibilities for those of us who live and work around the world.

Last month on the Budapest metro I booked the following on my phone: airfare, accommodation, and tickets to a concert in Amsterdam. It took about 15 minutes. When I arrived in Holland a group of friends and I used Uber to book a private driver to the event, at less than half of the cost of a regular taxi.

I can get phone calls at a U.S. number routed to my phone anywhere on earth. I pay no fees to withdraw money anywhere, and ATMs are everywhere. I can work from a hut in Indonesia while using my phone as a WiFi hot spot.

Airbnb has opened up a whole new class of accommodation options. I have got more books on my 6-ounce kindle than the book shop at the airport. And so on.

And just in terms of places to go it feels like more of the world is accessible to travelers and unrestricted by governments, warfare, disease, sanctions, or other issues than ever before.

Sure, technology will get even better, but the party might not last forever. Things will probably get more crowded and more expensive, not counting the potential for large catastrophic events that may change the game.

It is impossible to predict what will happen in the next 5 years, but in my perspective we are living in a time of incredible prosperity.

Do not miss the window while it is open.

4. You have been dreaming far too long
Stop kidding yourself. How long has it been since you said “if I just get to X I will take that trip”?

Americans have been trained to fixate on goals and endpoints as tangible objects, like ‘when I have another $10,000 in the bank I’ll take that trip.’

But most of us have learned by now that the endpoints are illusory, and as soon as we ‘arrive’ the rules have changed on us. The need for $10,000 becomes $20,000. Something else comes up. Too much time has passed and our interests have changed (or we think we are too old).

This is all a normal, expected part of life, and it’s only disappointing if we are not kidding ourselves that someday we will do something we actually care about.

That being said, maybe it is time to play your own game. In the long run, authenticity is more important than money, and if you have been putting off travel all these years it is time to sit down and seriously contemplate what you think is stopping you.

My advice: Buy a plane ticket. Make a “worst case scenario” disaster plan, sell all your shit, and do something new because:

5. Your comfortability is bad for you
“Comfort is death.” Quote by my dad.

People comment all the time that traveling “must get easier for someone who travels so much.”

Actually, it gets harder.

By definition, real travel is uncomfortable and based on shaking routines up, and while this always has tremendous value it is less and less appealing as a long-term practice.

What extensive travel ends up teaching is the importance of a fixed location: every day I stay in one place I get stronger, healthier, smarter, and my business does better. Every day that goes by I am more committed to higher-level experiences and the routines that produce huge results for me.

This means the natural trend makes it less likely I will travel as much in the future.

But the point at which I get too comfortable is exactly when I start to get nervous. While routines produce massive results, they can also form a tangible barrier to new experiences. It is easy to forget that uncomfortable experiences are exactly what expand our sphere of comfort, making new challenges easier to tackle and giving us the ability to see things in a whole new light.

Cycling things is always more effective than wallowing where you’re most comfortable.

My interpretation of the Spartan ideal here is combining the efficacy of routines with the mental strength to break them at will – knowing that when I come back for the next round I will be that much stronger.

So break out of your routine now, while you can. Waiting will only make it harder.

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How to talk to her in bed

How to talk to her in bed

You may think you have sealed the deal just because she is in your bed — but what you say in the next few hours means everything when it comes to whether or not she will want to repeat the experience.

And you will get more second chances when you realize that some of the stuff that turns you on — reassuming us you have had plenty of experience, revealing compliments you have received for your performances — can actually be weird to the women.

Avoid that by learning what you should — and should not — say after you do the deed.

1. When she is good at giving a blow job
Say: That feels so amazing.
Do not say: Oh my god, you are soooo good.

Hearing how “soooooo good” she is makes her self-conscious. You say that and she starts to wonder if you think she is good because you think she has done this a lot. And then she starts to think about whether you are comparing her skills to the skills of other women you have been with.

It is best to avoid this scenario by describing the feeling instead of giving her a performance evaluation. Just sit back, enjoy the ride, and if you think you are about to say something dumb, you probably are.

So keep your yap shut so she do not shut hers.

2. If she is not your usual type but you still enjoyed yourself
Say: You are so hot. I love your [G-rated body part].
Do not say: Normally, I like bigger/smaller boobs/hips/butts, but yours is great.

Keep those opinions to yourself, and focus on all her other notable attributes. Keep in mind that under no circumstances do women ever want to hear anything that would make them think they are looked at as anything less than a goddess.

When you are with them and especially when you are naked, make sure you remember that.

3. If she asks you what you liked best
Say: I loved making you feel good.
Do not say: I really liked when you gave me oral.

It is a bated question, and the reason they ask it is because they want reassurance about how much you are into them. When you say you liked something they did to you, it makes them feel like your pleasure was more important to you than theirs.

Prove you were just as focused on how good they felt, and they will be hungry for seconds.

4. When you are in the moment and want her to know it
Say: *Moaning* Oh yeah! *Moaning* Oh! *Moaning* My! *Moaning* God! *Moaning*
Do not say: F*** me!

This comes down to personal preference, but I think it is chivalrous to let a lady take the lead when it comes to dirty talk.

5. When you are planning for round two the next morning
Say: I would love to try that wine bar you mentioned — interested in drinks tonight?
Do not say: So, you wanna come over later?

Even if you both admitted you are just looking for something casual, it is nice to meet in public first. Not only does it give you a chance to get to know each other out of bed, but if you only invite her to your place, she may assume you are embarrassed to be seen with her or are hiding her from a girlfriend or wife.

And honestly, is shelling out a few bucks on drinks before you get down and dirty really that big of a burden? No, it is not.

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How to declutter your home and clear your mind

How to declutter your home and clear your mind

One of my favorite habits that I have created since I changed my life is having a decluttered home.

I now realize that I always disliked the clutter, but I put off thinking about it because it was unpleasant.

The thought of having to deal with all that clutter was overwhelming, and I had too much to do, or I was too tired, so I procrastinated.

Clutter, it turns out, is procrastination.

But I learned to deal with that procrastination one small chunk at a time, and I cleared it out. That was truly amazing.

Amazing because I did not really believe I could do it until I did it. I did not believe in myself. And amazing because when it was done, there was a background noise that was removed from my life, a distraction, an irritation.

Decluttering my home has meant a more peaceful, minimal life. It is meant I spend less time cleaning, maintaining my stuff, looking for things. Less money buying things, storing things. Less emotional attachment to things.

For anyone looking to begin decluttering, I would like to offer a short guide on getting started. Know that this guide is not comprehensive, and it can take months to really get down to a decluttered home, but if you do it right, the process is fun and liberating and empowering, each step of the way.

Start easy
Clutter can be overwhelming, and so we put it off. The best thing I did was to just focus one one small space to start with. A kitchen counter (just part of it) is a good example. Or a dining table, or a shelf.

Clear everything off that space, and only put back what you really need. Put it back neatly. Get rid of the rest — give it away, sell it on Craigslist, donate it, recycle it. The clearing and sorting will take 10 minutes, while you can give stuff away later when you have the time.

Work in chunks
If you start small, you will feel good about it, but there is still a whole home full of stuff to deal with. How do you eat an elephant? One bite at a time. So just like you did one small area to start with, keep doing that, just 10 minutes a day, maybe more if you feel really enthusiastic.

If you have a free day on the weekend, spend an afternoon doing a huge chunk. Spend the whole weekend if you feel like it. Or just do one small piece at a time — there is no need to rush, but keep the progress going.

Follow a simple plan
For each small chunk you do, clear out the area in question and put everything in one pile. Pick up the first thing off the pile (no putting it aside to decide later) and force yourself to make a decision.

Ask yourself: do I love and use this? If not, get rid of it. If the answer is yes, find a place for it — I call it a “home”. If you really love and use something, it deserves a home that you designate and where you put it back each time you are done with it.

Then go to the next thing and make the same decision. Working quickly and making quick decisions, you can sort through a pile in about 10 minutes (depending on the size of the pile).

In the trunk trunk
 Once you have collected stuff to donate or give away, put them in boxes or grocery bags and put them in the trunk of your car (if you do not have a car, somewhere near the door). Choose a time to deliver them.

Enjoy getting them out of your life.

Talk to anyone
If you have a significant other, kids, or other people living with you, they will be affected if you start decluttering the home. You should talk to them now, before you get started, so they will understand why you want to do this, and get them involved in the decision-making process.

Ask them what they think of this. Send them this article to consider. Ask if they can support you wanting to declutter, at least your own stuff or some of the kitchen or living room, to see what it is like.

Do not be pushy, do not try to force, but have the conversation. Be OK if they resist. Try to change the things that you can control (your personal possessions, for example) and see if that example does not inspire them to consider further change.

Resistance
There will be a lot of items that you either do not want to get rid of (even if you do not really use them), or you do not feel like tackling. This resistance is important to watch — it is your mind wanting to run from discomfort or rationalize things.

You can give in to the resistance, but at least pay attention to it. See it happening. The truth is, we put a lot of emotional attachment into objects. A photo of a loved one, a gift from a family member, a memento from a wedding or travel, a treasured item from a dead grandfather.

These items do not actually contain the memories or love that we think are in them, and practicing letting go of the items while holding onto the love is a good practice. And practicing tackling clutter that you dread tackling is also an amazing practice.

Enjoy
The danger is to start seeing decluttering as yet another chore on your to-do list. Once you start doing that, it becomes something you will put off. Instead, reframe it to a liberating practice of mindfulness.

Smile as you do it. Focus on your breathe, on your body, on the motions of moving items around, on your feelings about the objects. This is a beautiful practice, and I recommend it.
These steps will not get your home decluttered in a weekend.

But you can enjoy the first step, and then the second, and before you know it you have taken 30 steps and your home is transformed. You will love this change as much as I have.

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How to stick to your fitness goal

How to stick to your fitness goals

By now, most New Year’s fitness resolutions are abandoned. Researchers found that gym attendance among new members begins dwindling 41 days after the New Year (February 10th), with most new gym-goers falling off  February 24.

Here are some tips to stay on track and avoid letting your goals go off the cliff.

Investments
Buy yourself new exercise clothes, sneakers or a workout bag. Doing so will prove to yourself that you are taking your fitness goals seriously. Plus, not wanting to new and/or expensive equipment to go to waste will make you more apt to get off the couch and use it.

Get a program
Not knowing how you will get from point A to B is a sure way to never get there. You do not need to earn a degree in exercise science, but take the time to look up or write out a plan that will help you build muscle, lose fat, or stick with your new diet.

Use music
Keep your gym music fresh. Find new tracks or swap playlists with friends. Even your favourite headbanger-hits can get stale after a while, and fail to provide the motivation you need for intense, productive workouts.

Assosciating your workouts with fun, music or escapism will make yo not want to miss them.

 

 

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How stressing your body will get you success

How stressing your body will get you success

Anything in excess, is a poison.

Even good old fashioned exercise. And what is exercise but the application of a stressor? And what is stress in excess but a poison? But our bodies need to be stressed as much as they need rest.

Applied stress is how we disturb, destabilize and knock our body off its homeostatic kilter, expecting an adaptation of resilience to the exact distress we put it through. This can be over-done or under-done, however, and that is where good science is best applied as intuitively guided art – the art of program design.

And this is where the majority of people are failing with their goals. While hyper-complexified and sexified nutrition is incessantly promoted, debated and prodded for details, program design (how the training plan is designed and then an eating plan to feed the training) is barely given an after thought.

The reverse is where your focus should be instead. But I digress. So let us stay on topic.

Specify stress and you specify your result
All exercise is a regimented, controlled and applied form of stress seeking a positive adaptation. Like a wound seeking to heal, the body seeks to heal from the infliction of this stress by becoming more resilient to the act of being kicked, prodded and knocked around just so you and I can have a nicer looking body.

My argument? That the way you program your exercise gives it’s own “stress signature”. And your body interprets this signature uniquely. That as you adapt, you accumulate fatigue and fitness – the negative and the positive.

And that with enough an iteration and extended enough a duration, the negative over-powers the positive and you experience organismic fatigue. No such separation as neural and muscular fatigue.

But that fatigue has a specific and general aspect. And that if we view fatigue in this way, we can create an additive or emergent effect with programming where one and one added become much more than two.

Break it down to build it up
The fundamental principal of all exercise methodology to date has been the realization that we need to break down, and allow the body to re-build. Even the most illiterate novice understands this in a tacit sense.

But we are now beginning to understand “why” biological systems, like you and me, need to be challenged to stay healthy.

Complex and dynamical systems like our bodies literally feed on disturbance.

Thus application of stress through the strain of training, to illicit a short term detriment in physical capability and stress buffering capacity, is done in the expectation of the long term enhancement of the same stabilizing mechanisms we are disturbing.

The idea is to cause chaos great enough to serve as the stimulus for subsequent adaptive reconstruction.

This is the cyclical nature of all things biologically complex.

Pendulum like, booms and busts, ups and downs are the basics of natures innate protocol. Tear her down in a specific way and let her rebuild herself. She will process the instructions you leave in the design of your destruction.

Which is why specific programming is essential for optimal progress.

Is stress all the same?
No. Absolutely not. 5 sets of squats at max intensity, done in one day is not going to be interpreted (or cause the expression of the same neuro-muscular adaptations) in the same way as 1 set of squats at max intensity done every day for 5 days in a row.

First of all, max intensity will mean two different things depending on which break-down we use. Secondly, the chaos rate, magnitude and frequency is completely different and the body literally “interprets” the uniqueness of the stimulus as such.

You will eventually fatigue from either method (or something in between) used for too long. And then a break becomes almost essential. The mental/physical conjunction engine needs respite. Because you cannot continually accumulate positives.

The negatives eventually over-power. There is no continual up-regulation, ad infinitum.

But you can continue training extremely hard if you cycle the stressor types. While you are adapting to the short term effects of one, you are adapting to the long term effects of another. This, of course, has to be planned well.

The pay-off is tremendous as it allows more training per year, at a higher intensity than if you had stuck to one singular method, technique or style of stress application; of training.

When is a poison an elixir?
The role reversal of stress as a positive or negative, seems to be frequency, magnitude and duration dependent. How much is too much and how little is not enough are variables that have to be assessed through individual biofeedback.

The fact that tolerance and adaptation rates are highly individualized – if optimal progress is what you seek – means that each program has to have various degrees of freedom within a large encompassing structure.

Thus a stress or poison, in small enough a dose, or for short enough a time frame can heal, strengthen or rejuvenate. The opposite is true when a biological system does not expose itself to the demands that seek to destabilize it’s homeostatic state.

Long term stability can sicken, poison or kill. Death is stability. Life is instability.

Nature is an unstable bitch.

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How to have honor

How to have honor

Honor is the defining quality of a warrior. It is also the defining quality of a real man, for a human male who does not live with honor is more a child than a man, a coward than a warrior. Honor is what holds a man steady in times of tribulation, as well as in times of plenty.

It is what gives him the respect of both his enemies, and his allies. It is what makes him a good father, husband, and friend, always. As honor becomes less apparent and a less valued characteristic in our modern man we suffer, our society decays.

Honor is a characteristic that is being ripped from our society. As humanity is being replaced by the machine, honor leaves the battlefield. A war needs a just cause, without it, war is senseless. It also needs honor.

The coward who straps a bomb to the back of a youth, and sends him to a crowded market, feels as though he has a just cause he is fighting for; however delusional and disgusting it may be, he feels justified.

What he does not act with, however, is honor. He is faceless. Spineless. He does not have the heart, nor the spine, to fight another armed man – the actual object of his hate – so he kills the unarmed, the innocent, through a human vessel he is coerced.

King Agis was shown a new catapult, which could shoot a killing dart 200 yards.
When he saw this, he wept. “Alas,” he said. “Valor is no more”. ~ From The Warrior Ethos

Honor is not merely being taken from battle, but from every facet of our lives. Sport is one of the few honorable institutions left in the world. It is a training and proving ground for our young men, where they are taught to value hard work, discipline, and respect.

It is where men meet in competition, the man whose preparation was the greatest usually wins; or does he?

Last night I watched the best basketball player in the world, Lebron James, flop and embellished every bump and collision he was involved in. Michael Jordan, Magic Johnson, or Larry Bird would never act like such a child; like such a fool.

They may have trash talked, pushed, and punched, but they did so with honor. They did it face-to-face, without cheating. They let their 10,000 + hours of hard work lead them to victory, or an honorable defeat.

When I was a kid, my old man always made me own up to my mistakes, and there were many an opportunity to do so. It was not the mistake that angered him, it is how I responded to it that could.

Would I man up and accept responsibility, or would I blame the other guy, look for an easy way out, or even lie?

Today, the truth is rarely spoken, few stand up and take responsibility for anything, and men of honor are a relic, just like the sword, and the pen.

A man has honor
I have written multiple articles on the topic of being a real man, a warrior, or an alpha male. I have listed characteristics, defining inner qualities, and attributes that a guy must possess if he is to be called any of the three.

Of all the characteristics mentioned, there is none as important, nor as scarce, as honor.

Honor is the defining quality that distinguishes weak men and cowards, from great men, and Legendary warriors. It is with honor that a man stands firm when all else around him crumbles, when all those around him lie, cheat, and move drastically away from the people they are within their souls.

Honor is what keeps a man firm and true. Today’s enemy is rarely seen, you know where a man of honor stands without him having to say a word.

It is honor that makes a man’s spirit pure, his actions just. Honor is what makes a man a good friend. It is what makes him trustworthy and loyal. It is he whom we call when we are down on our luck, our backs against the wall, and we need someone to have our back and no one else will.

The man with honor is honorable and just to both his friends and enemies, because honor does not waver.

A man with honor holds the same values and virtues close in times of plenty, and times of tribulation.

Anyone can be a warrior for a day, a real man for a month, or an alpha male for a year, but to be those things always, requires honor. Yet so few have it in today’s society, it is no wonder that there is such a loud cry for real men.

We need them. We want them. We can not find them anywhere. As honor leaves us, real men follow suit.

Honor killed by weakness
The insecurity of the modern man has led to his weakness, spinelessness, and utter lack of honor. This insecurity is something we have created. It is a learned trait, not an innate one. It has been bread into our sons, beaten into our men.

Men of today try to fill the void left by insecurity with displays of excess and overt power, yet are too afraid to be in the arena themselves. They want to show they have more money than everyone else, the truth is usually somewhere in between.

They want to show they are strong men, but true strength is internal. Insecurity is what leads men to beat women and abuse children. It is weakness. Strength leads men to protect them.

There was a time when a man was responsible for not only himself, but his family. There still are men that take this responsibility with pride, but they are fewer in number than ever before.

There was a time when a boy was responsible for his own financial health at a young age, but that too has changed. We give to our children before they have learned what it means to earn. As they grow up, they want, but they do not want to do the work needed to earn what they want.

Then the government gives, without people earning what they are receiving.

There was a time when a boy stood up to a bully with his fists. He may earn a bloody nose, even a broken bone in doing so, but those scars were earned and worn with pride. Today our society rewards weakness more than it does strength.

The bullies of today cut others down with words, and the boy who stands and fights is scolded more than the bully who attacks the psyche, the emotions of his peers.

There was a time when a bully would give you a wedgie or stuff you in a locker – I call those the good old days. Today, a bully makes you feel worthless, shuns you from your peers, singles you out, makes fun of how you dress, talk, or look.

A victim of bullying can not defend against that hate with mere words, he needs physical justice. But we have taken the physical justice out of our schools, the honor out of our kids. With the change of the nature of bullying has come a change in the nature of the retaliation to it.

We have not taught our sons strength, be it the bully or the victim, both act with weakness, and we all suffer as a result.

Today physical violence does not involve a fist, but a knife or a gun wielded by a coward too weak to stand and fight on his own. He did not have a father to teach him how to do so, or to scold him for acting with weakness.

Or, he had a father, but that father is a coward as well, and is too absent in his sons life to realize the coward he is raising.

My dad was not so disappointed by my mistakes as by was how I reacted to them if that reaction was not honorable. He understood that mistakes are what a boy will make, and how he will learn. But if I made a mistake, I had to own up to it, confess it, be a man about it.

If I lied, passed the blame to another, or looked for the easy way out, that would bring about his greatest disappointment, and there’s nothing a son would not want to do more than disappoint his old man.

As a result, I made plenty of mistakes, but I always owned up to them.

Cowards are normal
There have always been cowards, men of honor have always been the minority, but in years past we were given more opportunity to develop honor because of the harshness of the times they developed in.

Today we breed cowards because we encourage weakness. The life expectancy has never been greater, the ease at which we can live has never been more accessible, conflict has never been so hidden and cunning and devious.

We tear one another down with gossip, we fight back in the same manner.

The world sits idly by as the innocent are being slaughtered. As innocence is being taken from our youth far too early, far too often. We do not defend the weak, because most men are weak.

Our society helps develop weakness through bail-outs where we fail, but we are not allowed to feel the sting of that failure. We are not allowed to develop the internal calluses and toughness that come only from learning how not to do things.

Our society develops weakness by removing the physicality from our childhood’s, from our sports, and from our wars.

There is a reason why sports like boxing are used to teach kids discipline, to get them off the streets, to teach them honor and hard work and sacrifice, but also to let them experience pain, defeat, and a physical consequence for their mistakes.

As a kid, Mike Tyson used to rob old women in daylight. He had faced gunfire, knife attacks, you name it. But the scariest thing he had ever faced was another trained fighter standing across from him in the ring.

There were no weapons, there was no escape. He had to man up and fight, and risk getting beaten up, for the first time in his life.

Young men need competition to develop honor. Knowing what is right and what is wrong is not enough, it has to be tested in situations where cheating, lying, and steeling may even be rewarded with victory.

In the end, those who live with honor leave a legacy, those who lie, cheat, and flop to get ahead, do not.

The excuse, well his heart is good, or, you know he is a good person deep down, is used far too often. Good intensions are nothing, they are useless. Good actions are all that matters. There is no such thing as a ‘good person’ who does not act as such, even if his heart is in the right place.

Actions matter. Intentions do not.

Honor through pain
Values like honor, courage, and valor can not be developed by someone who lives an easy life. They are only forged in pain and struggle and failure. There are two groups that can never be true warriors, nor real men:

Those that never extend themselves beyond their comfort zones, or move towards their greatest fears.

Those that never accept responsibility for their own actions, their own success in life, and their own happiness.

Honor is something that has to be branded on our souls if we are truly going to live by it at all times. It can not be a temporary tattoo, it has to be a permanent one. The only way we can be men of honor is to extend ourselves beyond what we can currently accomplish.

We have to put ourselves through a great degree of discomfort as we face our fears in life, in business, even socially and physically. We have to be put in to – or place ourselves in – situations where there is an easy way out, one that most take, but to be a man of true honor, we have to take the hard road, the honorable road.

We can not be “the man who points out how the strong man stumbled, or when the doer of deeds could have done better.” We must be “the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly; who errors and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worth cause; who at the best, knows in the end the triumph of high achievement; and who at the worst if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory or defeat.”

Defeat is not the enemy. Cowardly defeat is, just like a cowardly win is. Defeat can be a great teacher. Losing honorably builds character, much like winning honorably does the same. But we have to be in the arena to develop honor and courage and character.

No man can be a warrior giving orders from the sideline, if the giving of those orders were not first earned in the battlefield. No man can be a leader, if his leadership was not first earned in the face of tribulation, in the conquering of his fears.

It is in facing our fears, stepping out from our comfort zone, and taking responsibility for our actions – good or bad – and for our lives that we develop and live with honor. Almost any bad deed is forgivable if we make an effort to change, and own up to the mistake we made.

Be a man of honor, we need you to be. Teach your sons to be the same. The world is a hard place, somehow it is being run and populated by more and more weak men, let us change that. Let us make success something that must be attained with honor, by not applauding those who do so otherwise.

Let us hold ourselves accountable, first, but others as well. The world needs more men with grit, more hard, honorable men. Stand up. Rise up. Be one of the few. Be Legendary.

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Why you are not losing belly fat

Why you are not loosing belly fat

From missing out on sleep to genetic factors, there are plenty of reasons why your abdominal fat may be stubbornly sticking around

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat-particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”- is a predictor of heart disease, Type 2 diabetes, insulin resistance and some cancers. If diet and exercise have not done much to reduce your pooch, then your hormones, your age and other genetic factors may be the reason why.

Read on for 11 possible reasons why your belly fat will not budge.

Getting older
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. The good news: you can fight this process. Read on.

Wrong workout
A daily run or spin class is great for your heart, but cardio workouts alone will not do much for your waist. You need to do a combination of weights and cardiovascular training.  Strength training increases muscle mass, which sets your body up to burn more fat.

Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle, I recommend 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

Eating processed foods
Refined grains like white bread, crackers and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.

Natural foods like fruits, vegetables and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat.

Wrong fats
The body does not react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good.

But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.

Weak workout
To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan.

In fact, the low-intensity exercises experienced no significant changes at all. You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that.

High intensity workouts mean you are going all out for as long as you can. If this sounds intimidating, think of it this way: you will burn more calories in less time.

Wrong exercises
Doing crunches until the cows come home? Stop it! When you are down to your final inches of belly fat, the dreaded crunch will not be the exercise that finally reveals your six-pack. You can not spot reduce.

Instead, I suggest doing functional exercises that use the muscles in your core — abdominals, back, pelvic, obliques — as well as other body parts. These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them.

Planks are my favorite functional exercise — they activate not just your core muscles but also your arm, leg and butt muscles.

Stressed out
Tight deadlines, bills — whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it is not just because you tend to reach for high-fat, high-calorie fare when you are stressed, though that is part of it.

It is also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

Sleep
If you are among the 30% of Americans who sleep less than six hours a night, here is one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours.

The National Institutes of Health suggest adults sleep seven to eight hours a night.

Unmotivated
Are you committed to the work needed to lose belly fat? Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training.

If you are willing to do the work, you can move past genetics and lose it.

How to lose weight fast

How to lose weight fast

How to lose weight fast

For years, most exercise programs focused almost exclusively on only one kind of cardiovascular exercise, but that it no longer the case. There is a new kind of exercise that is exploding in popularity and it is called “high intensity interval training” – and it’s a welcome add-on to traditional “steady state” exercise.

If you are wondering about interval weight training and those extra pounds around your waist, then we might have gratifying news.

Steady State Exercise & Weight Loss Exercise Programs
Most of our most popular exercising regimes – like pedaling a bike, doing laps in a pool, jogging in the fresh air or walking briskly through a park – are referred to as steady state exercise because our activity level is fairly consistent. Individual experience and medical science recommends this type of exercise as a high-octane way to burn fat because we need the energy to execute these activities and our bodies use fat to provide the fuel for that essential energy.

Have you ever exercised and found that you were depleted in only minutes or were urgently pumping your lungs, attempting to inhale more air? If that is occurred, you have overdone your exercise and you are absolutely not burning fat efficiently.

Bad idea. Tens of thousands of people are dedicated to steady state exercise because they’ve lost lots of pounds by sticking with it.

High Intensity Interval Training
Interval training is not “slow and steady wins the race” – instead, it’s about extremely intense activity, followed by low intensity recovery sessions. If you sprint as fast as possible for about 30 seconds and alternate this with a two minute, much slower run, then duplicate the sequence for 20 minutes, you’re practicing interval training.

The consequences of such strenuous exercise are satisfying – for a minimum of 24 hours you will ignite calories like a furnace. A brilliant new star in gyms and fitness programs, interval training is exploding in popularity.

Interval training workouts are outstanding choices for individuals who do not have much time to exercise because these heart-pounding sessions should not occur more than three times each week. Interval training and fat loss will only happen if the strength of your workout is really, really high.

The end of your exercise periods should actually be painful and some suggest that if they do not feel like throwing up they are not doing it ‘correctly’.

Too extreme? An interval training program does not suit numerous people who believe it is too hard on the body. For those who avoid extremes, a more traditional, steady weight loss exercise workout is the solution. On the well-known 1-10 scale expect to engage in steady state exercise at least to a 5, if you expect to lose weight.

A window-shopping stroll is preferable to sitting in a chair, but you will not lose weight.

So If An Interval Training Program Is Tough, Why Bother?
Some physically fit people love interval training, whereas others detest it, so make a choice that you can be comfortable with. If it is tough, though – why bother? Simply because your weight loss exercise program will cause the weight to fall off fast, fast, fast!

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How working out will make you stronger mentally

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How is exercise good for your mind?

You know that feeling you get when you sip on a good cup of coffee, the friendly yet firm kick it gives you, arousing you mentally and giving you that extra edge? It is great!

Unfortunately, as we all know, too much of the black stuff is not great for us. It can cause a lot of stress in the body.

What if there was something else that could give you this same kick as coffee, without the negative side effects?

The good news is: there is!

The not so good news is: you have to actually move – it is exercise!

Fitness and productivity just go together. No denying it.

There is no need to break into a cold sweat though. This doesnot mean you need to drop and give me 60 or sign your free time away to train for a triathlon. What it does mean is that exercising regularly is a sure way to relieve stress, enhance mental clarity, empower your mind, energise your body, help you sleep, make you feel calmer and ultimately make you more productive.

Exercise relieves stress and enhances mental clarity.

When you exercise, especially cardio – running, cycling, and swimming – feel good neurotransmitters called endorphins are released in your brain making you feel better and more relaxed.

This super happy hormone also fights against the stress hormone cortisol thus reducing stress is the body.

It is a no brainer really, exercise makes us feel better.

What usually happens when you are stressed? Do you have a cigarette? Some chocolate maybe? Does it take a glass of wine for you to decompress in the evenings? Would it not make more sense if you could relieve this stress in a healthy more constructive way? Exercise can do this. It helps to clear your mind and gives you time to process.

It empowers your mind and energises your body.

When your brain is a mush of ideas, obstacles, problems and questions, there id just no clarity. You will not be surprised to hear me say that exercise can help here too. I actually think this is one of the most significant benefits of exercise.

When I run, sometimes I think, sometimes I do not. The silence and solitude enables me to gain more perspective. It allows me to go within and look for answers or find peace. It is quite often a meditative activity.

It is also a space to think things through, outside the box, with a calmer perspective. Think about it. Concentrating on just what you are doing – running – removes the focus from the stressor.

Concentrating on the movement of your body, your feet on the pavement or the sounds of your breath helps you to remove yourself from your mind and allows you to let go of whatever it is that is causing you stress or pain giving you a fresh viewpoint on things.

We live a lot in the mind; we become our thoughts and the constant traffic of tasks. Imagine getting away from that regularly? How much more focused and in control would you feel?

I had no outlet to manage the stress that I was bringing home after a day/weeks work. My mind was often a wash with a multitude of thoughts and problems with no more ‘head space’ to think things through –  so I took up running and lifting.

While getting fitter was one of my reasons for taking up running and lifting the primary driver was stress management. Running and lifting provided me with that ‘thinking time’. Time without the ‘pollution’ of daily work/life demands.

I am the only person in my head when I am running/exercising, there are no external distractions.

I have lost count of the number of work problems I have solved when out running.

Exercise gives you the mental edge.

We all know that sluggish feeling in the morning. Your body is moving but your mind has not switched on yet. Imagine the impact on your day if you had a dose of endorphins before your morning meetings?

Exercising first thing is daunting, it is tough, but it truly sets you up for a wonderfully effective day. It gives you a positive, fresh outlook and a real head start. Adding exercise to your day means your productivity will increase because you arrive to work energised, focused and more organised than before.

You will be able to think more clearly, your energy levels will be higher throughout the day, you will be less stressed, more creative and better prepared.

Just think about it – you have done a workout, had breakfast and are up and at them, feeling amazing – and all before 9am!

Working out helps improve sleep.

Sleeping better allows you to be more productive, energised and empowers your mind. If you’re the type of person whose sleep is interrupted when stressed or busy, you have probably lay awake on numerous occasions figuring things out in your mind, going over the day, planning for the next.

Lack of sleep can wreak havoc on your mood and your productivity, we all know that feeling. Would it not make more sense to process all of this mind matter during a workout, at a time when you can actually make something of those thoughts?

Regular exercise boosts your self-image.

As you become fitter you feel more confident and enjoy your body more. Your body changes, your muscles firm up; your abs might even make an appearance. You begin to look at yourself differently, you feel good and have more confidence, all of this being great news for your personal life and your libido.

Yep, exercise is proven to boost sex drive, now if that is not a reason to dust off those trainers I do not know what is!

“But I just do not have the time to work out” you say…

I have heard this too many times. My response to this is – If Barack Obama can do it, you can too! His logic is that if he has his daily work out time, the rest of his time will be more productive. Try it.

Do not get me wrong, I know it takes time and planning. But if you have a job you schedule meetings and tasks, why can not exercise be one of these tasks? If you want to live a balanced, healthy life exercise needs to be a major player in it.

It does not have to be a long distance run or anything too strenuous. Start slow and build up, do what is right for you, 20 minutes of exercise can have incredible benefits on your body and mind.

Practical ways to fit exercise into your life:

  • Get up earlier and fit your workout in before work. You have done it for an important meeting so you can absolutely do it for yourself. Getting up earlier is incredibly uplifting; you feel so connected and it gives you an extra edge to seize new opportunities with lots of energy and inspiration. Get into a routine and it will get easier.
  • Schedule a weekly meet with friends or a personl trainer. This becomes routine, something you do weekly like taking out the bins. When you organise to meet someone you are less likely to cancel. You are accountable to someone else which is hugely important when achieving goals.
  • Walk and talk. Are there meetings during your day that you can take outside instead of sitting in a stuffy room? Make your meetings walking meetings. When people are taken out of the usual office environment it gives space for a more relaxed and creative conversation. This is a great way to get not only the blood flowing, but the creative juices too.
  • Exercise at lunch is a fantastic way to get your workout down and energise your afternoon. Rather than feeling lethargic and sluggish after lunch you will feel rejuvenated and recharged. Get your workout in at lunch and free up your evening for personal time to have fun and rest.
  • Work out in work. Lots of companies organise corporate training which really helps to boost morale and productivity. We all know a healthy workforce is a happy one and happy people are more productive.

There’s nothing better than setting yourself a goal of working out and achieving it.

You feel like you can take on the world.

You feel so powerful and invincible afterwards.

This feeling of empowerment and strength that exercise gives transfers into other areas of life without you even realising it, giving you a more productive, positive, healthy life.