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Women

Time Management From The Inside Out

Today’s guest post is brought to you by Calgary-based Entrepreneur,  Myke Macapinlac.  Myke is a phenomenal writer and dude, providing insightful, forward thinking information to become your best you. 

 He’s figured out the importance of fitness, intelligence, creativity, and just how they all fit together to make you a more confident and productive you.    

Myke and I are putting some projects together to create the ultimate magnetic lifestyle. 

In any case, enjoy!

Time Management From the Inside Out

Every morning when you get out of bed, there are unlimited options of the things you can do. When you want to get things done, saying “no” is just as important as what you say “yes” to. I know the prospect of being well-rounded seems exciting to most people but true mastery requires laser-like focus.

To be good at something, you have to learn time management from the inside out.

Just like most ambitious people, I want to have an extraordinary lifestyle. I want something more than what I was currently getting: go to work for 5 days, get 2 days off and complain how awful those 5 days were. I wanted to do things that matter to me and with people that I enjoy working with.

Bach Performance Time management

Where do I even start?

Learning something new can be very overwhelming. Even the most motivated person will eventually quit due to analysis paralysis. You can do an infinite amount of things and if you don’t say no, you’re day might feel busy but get nothing done. How do you lighten up your load, refocus and be picky with your time?

When To Say No – Time Management From The Inside Out.

 

What is the most important thing you’re trying to accomplish?

Just like you, I have many goals that I want to achieve in my life time. I’m not saying abandon them, but organize them in the order of importance. Pick one thing to work on and focus all your effort into getting good at that specific skill first. Once you have a better level of understanding, it becomes automatic and requires very little self-will to execute. The moment you get there, then you know it’s time to move on.

 

Try This

Write down 3 things will bring you one step closer if you accomplish

them. You don’t need more brilliant ideas. You need less noise. If you try to do everything, you will fail. Here’s what I’m trying to say; before you go to bed, write down 3 things you’re trying to accomplish the next day.

When you wake up in the morning, it’s a much simpler approach. It’s more strategic and tactical which makes it easier to narrow down your decision-making from then on. When you figure out which goals are most important to you, achieving them becomes more systematic.

 

http://www.flickr.com/photos/joelmontes/4762384399/
http://www.flickr.com/photos/joelmontes/4762384399/

Make an action list instead of a to do list.

The fear of uncertainty holds most people back. It’s hard to act on something if it is ambiguous. Look back at the times when you didn’t do something; it’s because it’s not defined clearly.

Make sure your outcomes are specific and actionable. If it’s too complicated, chances are you’ll never do it. It’s natural to resist what you don’t know that’s why you’ll always gravitate to things that are familiar and predictable.

 

“NO! is your new favorite word

Start saying “no” to new ideas and just come up with a small list that really matter. The simpler and more actionable, the better. Don’t delude your focus and cover the hard stuff with the easy stuff.

Anything non-essential is a barrier. It’s a waste of time and should be avoided at all costs. They maybe necessary in the future, but not right now. Cut things down relentlessly, and simplify your daily tasks. If you find yourself off track and doing nonessential tasks, go back and check your top 3 priorities.

 

About the Author

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Myke Macapinlac wakes in the morning to inspire purpose-driven action for others to reach their full potential and live meaningful lives. He mentors beginner entrepreneurs at Lifestyle Business Hacker and is also the host of Magnetic Life Podcast. To get to know him personally, you can connect with him on Facebook, Twitter and Linkedin.

Resources:

photo credit: gothick_matt via photopin cc

photo credit: JoelMontes via photopin cc

Should Women Train Differently than Men?

Recently, I’ve been receiving questions on how females should train. Most have the goal of looking leaner, toned, and a more curvy. In this post, I wanted to answer the most frequently asked question, “Should Women train differently than men? ”

Short Answer: No, not really.

With the questions I frequently get, I have put together 7 considerations for helping sculpt a sexy female figure.

1.) “Toning” and “shaping” are not the answer.

Weight training in popular media for women generally revolves around words such as “toning and shaping.”
Lets examine “toning” This term is used to make muscles appear firmer, and tighter without them appearing bigger. It’s a common, but extremely thawed thought. Routines based upon “toning” likely involve extremely light weights for very high rep amounts. Think pink dumbbells for 20 rep sets of triceps kickbacks. Unfortunately, these routines are not challenging enough to the muscle to force growth and change.

Without challenging you body to grow and change, how will it look any better?  With or without excess fat, a body looks healthy and fit with a little more muscle.

Shaping offers a different, yet equally confusing idea. Muscles cannot be shaped; rather, they are pre-determined by your genetics. You can’t physiologically change a muscles shape, only whether it is bigger or smaller.

2.) You should lift heavy.

Certain goals for both men and women are similar. The most common is a firm, toned, sexy look. One of the best ways to get that look, for men or women, is with heavy weight. Lifting heavy weights is the fastest, and most efficient way to build myogenic muscle tone… or the highly dense, toned muscle that you seek.

Photo Credit: List09.com
Photo Credit: List09.com

“But won’t lifting heavier weights make me bigger?” This leads to right to my next point…

3.)No, lifting weights will NOT make you bigger.

Why? Building muscle is very, very, hard. Ask any guy. There is a reason we train year in, year out, eat copious amounts of dead animal flesh, and cherish any small, muscular changes. And that’s with a plethora of hormonal benefits from testosterone helping us out! Unless you have extremely rare genetics you won’t be piling on slabs of muscle and look like Hulk Hogan.

Additionally, there are tons of factors that mitigate muscle growth: Training style (most importantly, muscle tension and training volume), diet, and hormones (as mentioned above.) Unless you are taking external testosterone, training with way too much volume, and consuming a ton of excess calories you won’t be getting bulky.

With that thought, I recommend all women do some sort of heavy training once per week. 
Try squats, deadlifts, bench presses, push presses, and rows for 3-4 sets of 4-6 reps with the heaviest weight you can safely do.

4.) There is no such thing as spot reduction

Men and women deposit fat differently. Men generally carry more body fat centralized around the abdomen whereas women carry more excess fat around the hips and thighs. For both genders, spot reduction is a popular topic. In most cases, body fat is lost evenly throughout the body. Therefore, in order to be leaner in a particular area fat loss needs to occur all over.
I find the best exercises for losing fat all over are done in a standing position, such as sprints and high intensity weighting, rather than a seated position like a stationary bike, or rowing machine.

5.) Women have a different weight distribution than men.

Because women carry more weight in their lower body they are generally relatively weaker in the upper body, but just as relatively strong in the lower body. In most cases it’s best to regress upper body exercises, such as a push up or pull up.  Rather than watching in horror as a female grinds out worm-ups, regressed the exercise by performing it with a barbell racked off the ground. Just because someone can’t do a full exercise…yet… doesn’t mean they shouldn’t perform any variation.

6.) Women have better stamina than men

Women can handle a higher training density– less rest between sets and a higher volume– than their male counterpart. This may be due to an overall decrease in relative strength. This factor allows women to train at a higher frequency with a higher density than men.

*Note: Training density (doing more in less time) is a huge variable for fat loss.   

7.) Women need more protein

I find most of my female clients drastically under-consume protein. Protein does three awesome things for your body: Protein can blunt your appetite to keep you fuller for longer, speed up your metabolism, and help you maintain your muscle (giving you that toned, dense look) while stripping off  unwanted fat. I tell my female clients to have protein with any carbohydrate source and shoot for their body weight in grams of protein. This would mean a 120 lb female consumes roughly 120 grams of protein per day.

Wrap Up

Okay, I’ve got to run, but I gathered a list of great sites and resources for you to check out. These are some of the best fitness sites for females looking to build awesome bodies. Fellas, you can take a look to and stop giving poor advice to women who ask you :).

http://www.soheefit.com

http://bretcontreras.com/strength-training-for-women/

http://www.jensinkler.com

http://www.negharfonooni.com

http://www.girlsgonestrong.com

http://www.cassandraforsythe.com

Let me know any questions you have and how you currently train!

Resources:

“Beautiful Crossfit Woman.” List 09. N.p., n. d. Web. 18 Sep. 2013. <http://www.list09.com/wordpress/wp-content/uploads/2012/02/crossfit-girl-Laura-Plumley1.jpg>.

Romaniello, John . “Sexy Female Training.” Roman Fitness Systems. N.p., n. d. Web. 18 Sep. 2013. <http://www.romanfitnesssystems.com/blog/6-tips-for-building-a-sexy-female-body/>.

Schuler , Lou, Cassandra Forsythe, and Alwyn Cosgrove.The New Rules of Lifting For Women . New York City: Penguin Group, 2007. Print.

 

 

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