I’m sure we all know who Steve Jobs is and how successful he is, but do we really know the story behind the man? This is a video of his inspiring 2005 commencement speech at Stanford. As a person who always tries to listen to and follow their inner voice (no I am not losing my mind), I find his words to be so true. It’s one of the most inspirational talks I have ever heard and encourage everyone to set aside 15 minutes to listen. Some of my favorite quotes include:

Again, you can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something — your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.

When I was 17, I read a quote that went something like: “If you live each day as if it was your last, someday you’ll most certainly be right.” It made an impression on me, and since then, for the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something. Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure - these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.

Enjoy your weekend. Keep up the great work and lifestyle changes you are making right now…and most importantly, Stay Hungry….Stay Foolish. The world is yours to make what you want of it (health, fitness, happiness, success)….anything is possible, so go make it happen.

Note: This is also the transcript of the speech for those that can not see the video, although I would stress listening to him as he really gets the message across more than just words can do. Enjoy.

Note from Mike: Below is a guest post today from Rusty Moore of Fitness Black Book. I asked Rusty to write something up because as a trainer I can attest that the info he presents on his blog is accurate and very easy to understand. Rusty’s site focuses on the “Hollywood Look” (who doesn’t want to look like a Movie Star?), which is mainly about getting slim and defined instead of building excessive amounts of muscle. The article he wrote here is a way to get ripped abs without doing crunches and sit ups. As Rusty notes in his article, static holds are an effective way to build that six pack while protecting your spine against injury. Thanks again for the great info Rusty!

[Getting "Ripped Abs" involved working the not just the "six pack", but all of detail muscles like obliques, intercostals, etc. A six pack is great, but full midsection development should be your goal.]

How I Discovered a Unique Approach To Getting Ripped Abs

About 20 years ago I injured my back badly on the leg press machine. I was lifting sets of 10 with serious weight and something “snapped” in my back. Not good! To make a long story short, I slipped a disk. I was in agony for the following 4 months and it hurt to walk or just stand up. After 4 months of physical therapy things felt normal again. The problem was that for the next 15 years this injury kept resurfacing. I would do something as simple as shoot a basketball and then I’d be down for 2-3 months. Then in 2003, I bought Low Back Disorders by Stuart McGill. This is a massive $60 hardcover book which is considered by many to be the best book on treating athletes with back injuries.

Crunches and Sit ups Can Increase Your Chances of a Spinal Injury

In his book, Stuart talk about how the repeated flexing of your spine forward can actually weaken your spinal column. The bad thing about doing crunches is that not only are you compressing your spine, you are building strength and muscle that reinforces the “flexing forward” motor patterns. You are training your body to get better at weakening your spinal column! Repeatedly flexing the sine forward, slightly increases your chances of suffering a back injury in the future. Fortunately most people will be able to get away without injuring their back, but why take that risk?

Static Holds are a Way to Get Ripped Abs While Protecting the Back

About 5 years ago, I had never heard of “planks”. In fact, back then I had never seen them performed in any gym. In Low Back Disorders, Stuart showed diagrams of the plank exercise and explained a few variations. He also explained that this was the best way to get a defined midsection while actually improving back health. After reading his book, I decided to give them a shot and drop all other direct ab work I was doing. Within 3 months, not only did my back feel great…my whole mid section was defined like never before!

So What is the Definition of a “Static Hold”?

For the most part a static hold is a fancy way of saying isometric exercise. These are exercises where the focus is on “building tension in the muscle” against resistance, but without performing movement. Ever done wall squats in P.E. class back in school? This is an example of a static hold. Static holds and isometric exercises are a great way to build muscle definition without an increase in muscle size. Concentric movements like sit ups and crunches break the muscle down a bit, which is great for muscle growth. My argument against doing concentric movements for abs and obliques is that there is the possibility of building bulky abs. This is something you should try to avoid!

Why Planks Are The Ultimate Ab Exercise in My Opinion

Crunches and other ab exercises generate contractions by shortening and curling your spine to a certain extent. Over time I believe this shortens the hip flexors and can create bad posture along with back problems for a lot of people. Planks, on the other had, generate strong contractions in a neutral position. Think about this…don’t you want to display defined six pack abs when you are standing or just lying in the sun? Well…planks are teaching your abs to contract hard in this same neutral position. You are basically training your abs to look sharp when your spine is in a natural position (which is most of the time). Planks also promote even ab development. What I mean by that, is that this exercise seems to work the upper lower and mid part of the abdominal wall evenly. Planks also works all the “detail” muscles well that surround the abs…the obliques, intercostals, etc.

My “9 Minute Abs” Static Hold Routine

Yes…it is one minute longer than “8 minute abs”. Oh well, it isn’t perfect! This routine does require an “exercise ball” for 2 of the minutes, but not completely necessary. If you don’t have access to an exercise ball, just do the regular plank again.

1) Two minutes doing a right side plank
2) Two minutes doing a left side plank

3) Rest 30 seconds
4) Two minutes doing a regular plank

5) Rest 30-60 seconds
6) Two minutes doing an *exercise ball plank (if available, or try reg plank again)

* The “exercise ball plank” is just a regular plank done with your elbows resting on an exercise ball instead of the ground.

Note: You may not be able to do a static hold in each position as long as recommended at first. You will most likely have to work up to this level. Very few people can hold a plank for 2 minutes on their first try. As long as your body fat levels are low, this routine will carve up your midsection. It works very well!

As we start the 3rd week for the IF challenge, I wanted to provide some more inspirational reading. Hope everyone is keeping up with the challenge and seeing great results one way or another (and if you are just coming to the blog, no worries…you can start your own 30day challenge right now and make changes to see what kind of results you can get). Some may have already seen this comment but I just wanted to make sure everyone got a chance to see how Dan has made tremendous progress. Great job Dan and hope this also inspires others as the “hardgainer” excuse just doesn’t cut it anymore…because there is always a way to get results if you do the simple yet important things correctly. He wrote:

OK, so my girlfriend has told me that I’m “that guy” who always tells other people how he thinks about things. When you hear “write to your local politician to make a change” - I’m the guy who actually does. So, I thought I would pop in and write you folks at IF Life a little thank you letter. I wish I could do more. I want you guys to know that I am a frequent reader, and a guy who is always in search of new ways of thinking, and I think that people should know when they’re doing a good thing (or bad thing for that matter!).
I wrote in about two months ago and explained my situation after reading “muscle building 101″. My comments can probably be found on this site. I’m 24, and I’ve always been an active person and I wrote in to voice my frustration about working out and seeing little to no results. I was working out 4+ times a week and I’ve always ran and biked just to stay active. Basically, I wanted to build muscle. Mike took the time to look at my situation and give his advice - which I took.
Now I am working out between 2-3x per week for about 35 minutes each time - extremely reducing my “gym time”. I used to be in there 4x a week for about an hour at a time. I’m doing 3×10 sets and basically just get after it when I am in there - roughly 75 minutes a week. Also, I am now lifting legs (which I HATE), but it’s one of those things that I’m glad I did after I have done it. I have also taken a page out of your “get primal!” post and I try to get in touch with my body more frequently. I love the lifting techniques you described, getting in tune with nature and I have rekindled an old flame - sprinting! Whereas before I would jog for 45 minutes - now I run fast (or at least as fast as I can) for about 15 minutes a couple times a week. My friends/coworkers have described it as “Dan running until he pukes or passes out”
The new routine took a little getting used to. Sets, of 10 at a lower weight coupled with the dreaded squats/dead lifts had me moving like a 95yr old man for a few days but after two weeks or so the soreness generally went away.
I really love the new workout routine, and feel like I’m really getting the most out of what my body is capable of. Before, I would be in the gym doing a million different lifts, resting for 5 minutes at the water fountain and didn’t see any results. Now, I am pushing myself and working out with a cause and I feel better because of it.
The other thing, people have always stressed diet, and I have neglected it a little. I would snack on whatever all day (never been a big breakfast guy) and eat a big dinner. Didn’t matter what it was. Now, when I am snacking, I opt for dried fruit, seeds or mixed nuts. I feel SO much more satisfied after eating a handful of nuts and washing it down with a glass of water as opposed to eating chips and having a soda. When meal time comes around I am usually going for fish, steak, eggs and as many fruits and veggies I can get my hands on. I have ditched the protein drinks all together.
So, long story short, the new workouts, and the new(er) diet have benefitted me extremely. In two months I have put on about 7 pounds of muscle, and more importantly I feel better than I have in my entire life. From sex life to whiter teeth, I just feel like a healthier person - I have more energy, WAY more productive, and my mind seems to be fresher and clearer which allows me to do other things I enjoy - whether it be a cubs game, yoga or volunteering. I feel much more in centered and in touch with my body/self.
I’m very apt to trying new things, but I would encourage your new readers to take the advice you have given them, try it out for a month and just see how much better you feel - if it’s too hard, or doesn’t fit right for you, at least you tried.
Anyways, take from a person who is “that guy” writing to their congressman about his opinions. Thanks a lot, I took your advice, and am committed to maintaining the lifestyle - I feel better than I ever have. So keep up the good work - I look forward to future posts!

Dan

Again, well done Dan and it’s amazing once you get in tune with yourself/workouts/eating…how much more enjoyable they all become and how much more results one can get. Have fun with the workouts, switch up the exercises when you want, try new rep schemes like 5×5 or 3×8. There is always new ways to enjoy and make it fun. Keep up the great work and we look forward to hearing more of your results!

Note: If you have a story that you want to share with the readers of this blog, please feel free to email me at mike@theiflife.com. All inspirational stories will be put up to help inspire everyone out there. If you want to send pics too (of your results), please feel free to include them.

photo by pkripper

I was riding my mountain bike yesterday and all of the sudden it just came to me. I just started thinking about how many things I’ve learned through my own personal working out (since I was a kid and playing competitive sports) as well as being a trainer (since 1998). So today I just wanted to share some of the things this 36yr old has personally learned about all things health and fitness….in no certain order….

• Pushups are the best upper body workout designed….no machine can replace that…you don’t need any equipment and you can do them anywhere.
• It’s easy to become a certified trainer (as I have seen overweight people become certified)….it’s not easy to work as one full time (hence a high turnover rate in many clubs)
• Diet is 85% of where results come from…..for muscle and fat loss. Many don’t focus here enough.
• Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return.
• Most people do not lift heavy enough to make stronger muscles.
• It’s never too late to build muscle….and is more important as we grow older.
• The only real cure is prevention….don’t get sick in the first place otherwise you may be in for a long road back to health
• If you eat whole foods that have been around for 1000s of years, you probably don’t have to worry about counting calories
• Sugar is not our friend
• High Fructose Corn Syrup is making people fat and sick
• The biggest 2 threats to our health are inflammation (silent and chronic) and Insulin resistance
• Our dependence on gyms to workout may be keeping people fat….as walking down a street and pushups in your home are free everyday…but people are not seeing it that way.
• If I had to pick one sport for a child to start with it would be gymnastics, the strength/speed/balance/body control they will learn can be applied to any sport down the road.
• I hate to jog….I love to run
• Never listen to any advertising telling you what is healthy….as they are just trying to sell you something
• There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)
• The fittest people I know keep active daily doing what they enjoy
• Fitness and Muscle magazines never got me any real results
• Supplements were are waste of alot of money for me
• The best performance enhancing thing I know of….is a cup of coffee 30min before a workout/playing sports.
• To build muscle, throw away your Whey protein and eat more steak and eggs
• More people are taking muscle building hormones than will ever admit to you
• The best way to lose weight is low carbohydrate eating/cycling
• I was skipping breakfast long before I ever found out about IF
• It’s alot easier to stay fit and strong….once you get there
• Meat and Fat are my friends
• Muscle size does not tell a person’s real strength
• Muscle size is mostly glycogen and water
• Whole foods can never be replaced by a multi-vitamin
• Most people need Fish Oil to control inflammation
• Most mental disorders can be solved with a diet of no sugar/low carb/higher fats (esp DHA from fish oil)
• Breakfast is not the most important meal of the day
• Eating 6x a day provides no metabolic advantage for losing weight than 2-3x a day…it’s still about calories and insulin control
• Mainstream media is 5 years behind research studies….research studies are 10 years behind what people are already doing for health and results
• The eat low-fat advice was the biggest health disaster in the last 30 years
• The greatest learning experience was helping people with autoimmune/arthritis to get healthier…..I never got more appreciation for my own health and how important prevention really is.
• The saddest thing to see is someone crippled by a potentially preventable disease while they are young which keeps them from doing simple daily activities and on multiple medications
• I was 215 lbs in college and thought I was big and had muscles….now at a much leaner and defined 185lbs I know I was more fat than muscles back then
• I can still keep up with the 21 yr old hockey players…..I just am a little more sore the next day now….
• Mountain biking is fun….snapping off my derailer and making it a single speed is even more fun
• The smartest trainer I know does not have a website or best selling ebook….as he is too busy training real clients
• Apple Cider Vinegar is the only medicine I take if I feel sick
• I can go up and down 10lbs in a week easily depending on glycogen and water balance
• The first big amount of lbs you lose in the first week dieting is mostly water
• If you want to get better at running….you run…..at biking…you bike…….at a sport…you play that sport
• I know a professional athlete making millions and a star on his team…yet he can’t do a pullup…but he doesn’t need to
• There is no one right way for anything…..as 20 different ways can get you results…
• 80/20 rule is so true…..80% of your results come from just 20% of the exercises, 20% of the food in supermarkets, and spending 20% of your time working out.
• Results are just the simple yet important things done on a consistent basis
• Losing more than 2lbs a week is probably not all fat
• Gaining more than 2lbs a week is probably not all muscle
• All diets fail over the long run….but lifestyle changes last
• All diets books are saying the same thing in general…they just make a new way to present it
• Bill Phillips was a marketing genius
• There is nothing new in health and fitness…..just ideas that resurface that are long forgotten
• Fads are created to sell more specialized equipment/gear, lifting/throwing something heavy and running fast has been around for 100s of years and still works
• Want a strong “core”? Lift something heavy over your head and walk around trying to stabilize it…the motivation to not drop it on your head will work wonders
• There should be a law against selling any dumbbells less than 5lbs….or ones in neon colors
• If your trainer can not get you to lose weight, fire him/her. You are not paying for his/her company or excuses….go find someone who can deliver or knows how to get results
• Squatting to parallel will only give you weak hamstrings and lead to more knee issues….you should be able to go down like you were going to pick something off the ground….as that is the reason our bodies were designed to squat
• The best thing anyone can do for their health/results is to just try new things…see how their body adapts and responds…and learn how to take total control no matter life may throw at them in the future
• Blogging is more effort than I would ever imagine….but I enjoy sharing what I know
• If you like what I write…the best thing you can do is help spread the word…so others can start improving their health and fitness too

Well we are coming up on Week #2 end for the challenge and I hope everyone is making great progress. Now the big test, how do you do over the holiday weekend! (Did I time this perfectly or what! lol) Just remember, you can enjoy your holidays and your time with friends and still make good choices for eating. So as the weekend approaches take some time to go over what good stuff you have accomplished in the last 2 weeks, and start planning for the next 2.

Remember the rules to follow:

• If you are not seeing results, then you can always change something up
• Eat whole natural foods and avoid processed foods/sugar
• Make your drinks non-sugar based (or better yet some water with lemon!)
• Make time to be active at least 30min a day doing something, make it a fun habit/activity
• Focus on the important things in your life, the big things you want to get done….ignore all the other trivial things that do not matter in the long run
• To gain muscle - eat enough protein to grow muscle, eat enough calories to signal the body to make muscle and lift heavy 2-3x a week
• To lose fat - eat enough protein to spare muscle, eat calories but also be in daily deficit to burn internal fat stores, lift weights to keep your metabolism strong and be active daily
• Find an IF schedule (whether it’s weekday or longer ones a couple times a week) that will work for you in the long run, a lifestyle changes are how lasting results are made

Enjoy your weekend….and if you want, try for another limited computer/email/cell phone weekend….think of it as Intermittent Fasting from those things that can take up alot of our time….and now spend that time relaxing and enjoying the company of others or just doing what you love to do. Follow your passions…and good things will follow.