Bruce Lee had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a half minutes per mile]. So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and you’ll do it.” I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” –and we’re still running-”if I run any more I’m liable to have a heart attack and die.” He said, “Then die.” It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.”
2 grown men go through a labor simulation
> I lost it at “STOP SMILING!!!!”
friendly reminder that when oliver wood addressed the gryffindor quidditch team as ‘men’, angelina johnson called him out on his sexist and misogynistic bullshit by reminding him there were women on the team too, and he listened to her without question ✿◕‿◕✿
Gentlemen. This is what rape culture is like:
Imagine you have a Rolex watch. Nice fancy Rolex, you bought it because you like the way it looks and you wanted to treat yourself. And then you get beaten and mugged and your Rolex is stolen. So you go to the police. Only, instead of investigating the crime, the police want to know why you were wearing a Rolex instead of a regular watch. Have you ever given a Rolex to anyone else? Is it possible you wanted to be mugged? Why didn’t you wear long sleeves to cover up the Rolex if you didn’t want to be mugged?
And then after that, everywhere you go, there are constant jokes about stealing your Rolex. People you don’t even know whistle at your Rolex and make jokes about cutting your hand off to get it. The media doesn’t help either; it portrays people who wear Rolexes as flamboyant assholes who secretly just want someone to come along and take that Rolex off their hands. When damn, all you wanted was to wear a nice watch without getting harassed for it. When you complain that you are starting to feel unsafe, people laugh you off and say that you are too uptight. Never mind you got violently attacked for the crime of wearing a friggin time piece.
Imagining all that? It sucks, doesn’t it.
Now imagine you could never take the Rolex off.
I remember when i started a fitblr, I was like, I just wanna be skinny.
And now, I’m like. yo, dude, give me that fucking cookie. I can squat a small horse. Look at my fucking stretchmarks and cellulite, aren’t they perfect?
Maybe my most important post to date…
Do you ever wonder why the majority of competitors/ fitness models gain so much weight in the few days after a show? Women often 20-25 pounds? Or maybe you dieted hard for a vacation/wedding etc and right after you immediately gained the weight back and it then took months to then lose it again??
I am going to try to break this down as simple as possible as it pertains to EVERYONE.
Your metabolic rate (metabolism) is he single and only factor that determines fat loss. Not caloric deficit, not doing endless hours of cardio. Without metabolism you are dead in the water. You could ea no carbs/ fats, finish each day in a 500 calorie deficit, doing 2 hours of cardio, but with no metabolic or low metabolic rate you cannot and will not lose bodyfat.
Now lets examine why and how metabolic rate becomes damaged. Things that damage metabolic rate
1) Doing constant steady state/low intensity cardio (spin class, walking on treadmill, stairmaster, eliptical, etc etc) You lose the fat burning component of steady state cardio very quickly. I will never understand why competitors do 2 cardio sessions per day when they are not getting a fat burning effect, but rather just eating up muscle and reducing metabolism.
2) Restricting calories too much. More specifically not having enough fats and good carbs in your diet.
3) Not understanding the math behind what you are doing. If you are eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate.
4) Finishing everyday at caloric deficit will damage metabolic rate. this is why carb cycling has become so popular. It allows for support of metabolic rate thusly preventing the damage.
Things that build metabolic rate
1) Lifting weights, building muscle. High intensity lifting. Women i cannot stress this enough. You need to lift hard, heavy and often. You dont get bulky from lifting weights, you get bulky from the cupcakes you eat. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns
2) HIIT cardio. High intensity interval training. This is the only type of cardio the body does no adapt to. It supports metabolic rate as well as has the fat burning component.
3) Getting enough quality calories. You need to eat to lose fat. You need to eat to build muscle. You starve yourself, you starve your fat loss ability.
The majority of competitors and so called professional coaches are fools. Their science is wrong. They prescribe you these low calorie diets with endless amounts of cardio and the minute your show ends you gain back tons of weight, they then tell you its because you binged too much. Wrong wrong wrong. Complete bullshit. What really happened was that during your dieting process you constantly chipped away at your metabolism. So for example lets say a healthy adult female burns 1500 calories per day without any exercise. Most competitors by the time of their show have damaged their metabolic rate so much that their BMR may be as low as 2-300 calories per day. So the minute the show is over and you eat a few normal meals, while not doing the double cardio sessions your body immediately gains bodyfat and fast. A normal healthy person would have their metabolism to keep them in check.
Here is a perfect example. Most of you know my GF is 2-time World Bikini Champion Chady Dunmore. Shes well known for being lean and photoshoot ready year round. How? Does she do cardio everyday? Is her diet super strict? Nope. She simply doesnt follow the bullshit above. She goes by truth not myth. She eats a well balanced diet of around 2000 calories per day. She lifts hard and heavy 4-5 days per week with almost no cardio. Last year when she competed in the world championships she did nothing more to her weekly routine mentioned above than simply add 1-2 intense HIIT sessions per week and stop cheat meals 3 weeks out. She stepped on stage at a ripped 132. Flash forward 4 weeks after her show. She had many many cheat meals. We spent a week in Mexico for her bday eating whatever we wanted, consuming a few tropical alcoholic beverages, doing zero cardio and got in a few lifting sessions. She came back from Mexico at around 135 and id suspect the 3 pounds she gained was nothing more than some water retention from the salty foods and glycogen in her muscles from excessive yummy carbs. Why did she not rebound like so many?? HER HIGH METABOLISM KEPT THE WEIGHT GAIN AT BAY!!!
Follow science not myth people. Protect yourself. For more information on this video from a true man of science Dr. Layne Norton please watch this video and subscribe to his channel
Hope this helped and opened some eyes.
I’ve shared this on my facebook (although none of my friends give a shit about this stuff haha)