Unleash A Winning Mindset with ChrisFit Unleashed

Getting motivated is an easy come, easy go.

I often get asked “How do you keep yourself motivated” Truthfully..... Im not always motivated but my fear not becoming the best version of myself is what keeps me going. 

Staying focused means

- Get off your phone

- Finish what you started

- Stop Procrastinating

- Goals don’t care about feelings

- Remember WHY you’re doing this

Staying on Track means

- Keep learning and keep going

- If its not a priority for your goal, leave it for later

- To stay on track you must keep track of what works and what doesn’t. Record your failures and your wins.

- Train your mind and your discipline to begin avoiding bad habits

- Not every day will go smoothly or will go according to plan, but no matter what, keep on going.

If you’re looking for guidance from a mentor/coach that will lead you to the path in accomplishing your goal, DM ME “Ready for my journey” in Instagram or Facebook at ChrisFit Unleashed or Chrismtz90. Not only will you get your own personal blueprint, but also join a team to stay accountable and motivated.

I followed these strategies that really helped me get shredded down to 5% Body Fat.

1. I gave myself an absolute reason to get lean (competition)

2. I began working on my habits, one at a time

3. Did not buy anything that would slow down my progress and possibly hurt my progress

4. Buying meal preps became a great convenience that made it easier to stay on track

5. I avoided Carbs as much as possible Monday – Thursday (Carb Cycle)

6. I would do short HIIT workouts instead of cardio

7. I avoided staying up late and/or going out.

If you want to start your very own journey and have greater guidance, you can message me on instagram or Facebook under ChrisFit Unleashed

Explaining the 5 main reasons why you're lacking in accomplishment and what you can do to step to the next level. 

#1. Waiting for the “right time”

#2. You act more on emotion or mood more than on logic.

#3. You choose distraction/procrastination over taking action.

#4. You Freestyle your agenda more than you plan it.

#5. Your “why” isn’t big enough.

Different body types require different macronutrient intakes to maximize fat loss due to differing degrees of glucose tolerance and carbohydrate/fat oxidation.

If you’re naturally fatter, you should eat fewer carbohydrates and more protein and fat each day.

If you’re naturally fatter, you should eat fewer carbohydrates and more protein and fat each day.

ectomorph: Long and thin muscles and limbs with lower fat storage, generally slim.

mesomorph: Larger bones, solid torso, wide shoulders, trim waist, controlled body fat.

endomorph: Increased fat storage, wider waist, large bone structure.

ecto-mesomorph: A blend between ectomorph and mesomorph. Athletic looking yet still on the thin side, especially in the limbs.

endo-mesomorph: A blend between endomorph and mesomorph. Heavily muscled yet carrying extra body fat around the midsection.

It’s important to note that while some individuals can easily be classified as a specific body type (i.e. marathon runner—ectomorph; competitive bodybuilder—mesomorph; heavyweight powerlifter—endomorph), other individuals may naturally fall between categories. Therefore, it’s possible for a client to be a genetic ecto-mesomorph (athletic looking yet still on the thin side, especially in the limbs) or genetic endo-mesomorph (heavily muscled yet carrying extra body fat around the midsection).

HIIT Aka High Intensity Interval Training – A Cardiovascular exercise Strategy alternating short periods of intense anaerobic exercises with less intense recovery periods.

In Physical Activities Science Laboratory at Laval University in Canada, Angelo Tremblay tested the long held belief among most exercise and medical professionals that long, slow held cardio at a low intensity is superior for fat loss.

They compared the impact between low intensity such as walking long distance or jogging on the treadmill vs HIIT in hopes of discovering which was superior in achieving fat loss.

Group 1 – Did 20 weeks of endurance training

Group 2 – Did 15 weeks of HIIT.

In Group one, the cost of energy expenditure was higher in the endurance training group than the interval group

Angelo Tremblay found that the endurance group burned nearly TWICE the number of calories during training than did the interval group.

However, skinfold measurements showed that the interval training group lost more body fat than the endurance training group.

The interval trainees attained nine times the fat loss for every calorie burned during training.

Fat is the fuel for lower intensity exercise

Carbohydrates are the fuel for Higher intensity workouts.

Excess dairy fat can cause unwanted fat gain as excess carbs can as well.

Interval stimulate your post-workout metabolism to a greater degree than long, slow cardio does. Studies shoe interval have increase in anabolic hormones post workout.

The most simple logical answer as to why these scientists find interval training is superior, is to compare top level sprinters to top level distance runners.

Interval can take up to 48 hours for recovery just as resistance training does.

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Concentric Contraction – In a concentric contraction movement the muscle shortens to produce movement. It is also known as overcoming strength. An example would be a Bicep Curl.

Concentric Strength is usually measured by maximum amount of weight that can overcome in one repetition.

Eccentric Contraction – Eccentric contraction is quite the opposite of a concentric contraction. In an eccentric contraction also known as a yielding contraction, the muscle lengthens such as a stretch as it contracts.

The more the muscle lengthens the greater the tension that is developed. The eccentric movement plays a very important role in controlling and stopping the movement and in preparing the muscles for an explosive type of contraction.

Such as a bicep curl exercise, when you return to the initial position, the same muscles are involved and they remain under contraction as the lengthen when you lower the weight.

The eccentric contraction can generate up to 50% greater than the concentric. This why eccentric is so powerful not only in controlling and stopping the movement, but also in generating sufficient tension in the muscle in order for them to contract explosively

Isometric Contractions – In an isometric contraction, the muscle exhibits strength but the limbs do not move. The muscle develops tension and some shortening of the muscle fibers and tendons occurs, but the limbs do not move.

This type of contraction is seen in the stabilization aka balance of a joint or body as when you hold a particular position to execute an exercise. You can generate 20% greater strength in an isometric contraction than you can in a concentric contraction.

Eccentric Exercises

-shoulder press

- squatting

-  pull up

Concentric Exercises

- Barbell curl

- Leg extension

- Hamstring curls

- Sit ups

Isometric Exercises

- Plank

- Holding dumbbell weight in place halfway through a bicep curl

- Wall sits

Just speaking straight from the mind

Originally the name to this episode was Persistent vs Consistent, but my excitement for 2022 is what changed the name.

Persistence vs Consistent

Persistency is the key to get you what you want

Consistency is the key to all you to keep what you got. 

Don't overwhelm yourself with being "persistent" with more tasks than you can originally handle. You mental health is very important as well, Listen to the important values to why your mental health is worth taking care of. 

1. I should have drank more water then

- Not drinking enough water leads to getting exhausted much faster.

- 70% of you muscle is water. So what happens when you’re dehydrated.

- Water keeps or speeds up your metabolism, so getting lean/staying lean is supported with just water

- Just by drinking more water helps with less bad cravings

2. Supplements don’t work as well as they should if I don’t put in my part with everything else.

- Protein, Sarms, BCAA Aminos, Creatine, Fat Burners, Vitamin Stacks

None of it really mattered if I don’t train as often as I should and eat what I should as often as I should

- Supplements help and can give a boost in certain nutrients or support you body may need. But its not the reason why you have stronger pecs or perky glutes

3. Focus on form much more than how much you can lift

It doesn’t matter how much you can “deadlift” or “squat” if you’re doing it wrong.

Its fun to see who much weight you can move, but not at the cost of a greater injury than benefit. You can get much more stronger and have a greater physique using lighter weight in performing in the correct technique

4. You cant out work a bad diet.

While pizza, burgers, pasta, tacos, etc can get you some gains, it will cause lack of energy and produce more fat than muscle. It is easy for people with fast metabolisms to eat all of that and not get fat,

but eventually if its not with your body it will effect with your mind and your mood.

A bad diet will cause being tired more often and even lack the motivation at the gym.

Enjoy cheat meals every now and then but try your best you build a better habit. The better the habit, the better the results, the better results you enjoy, the easier it becomes to stay committed

EAT, EAT, EAT. Eating once or twice per day doesn’t really do anyone good.

5. Hiring a mentor/coach will get you further than trying to learn alone.

You can save money and do it yourself, but if you want to save more time than money,

& Im talking about YEARS worth of time, then hire an experience mentor that can guide you whether its in person or online. If you’re a complete beginner I recommend start with someone in person.

Influencers will show you what they did and what worked for them, but they don’t tell you the full detail and even if they did, what works for them might not work for you.

Everything is on the internet now.

You have YouTube, Google, Yahoo, Social Media. There’s millions of fitness tips and workouts that you can do if you just look it up.

To be honest, I’ve never had a Personal Trainer myself.

Instead I saved my money and used it on the things I liked, such as take out, going out on weekends, Starbucks coffee every morning,  etc etc.

In my personal experience, I did spend countless hours at the gym and learning many forms and technique, 80% of the time it was wrong. Little by little as I trained I began learning proper form and some workouts.

After 4-5 years of trying figure it out myself I saw a the BEST transformation of myself…

Or So I thought…

At the age of 24 is when I began into becoming a Personal Trainer myself!

After investing time, money, and attention in to my profession,

7 years later I realized something very powerful….

There is still more to learn and Discover.

So just like learning fitness, you can also learn many other great things and save yourself some money.

You can learn photography and save $

You can invest your time in to mechanic labor and save yourself $

You can also look keep looking up on the internet on how to build your own shed or furniture! Its all there with easy access from the internet!....

It may take you some good amount of time…like a lot of time and unwanted sacrifices  such as quality time, hobbies, even sleep just trying figure it out, but at least it’ll save you money

OR…

You can keep the time you like to have for yourself and just hire someone who’s made their own trial, errors, time investment, and learn the most efficient way to get things done and accomplished much sooner.

We pay Drs to tell us what may be wrong with our health and what action we must take to feel better

We pay therapist to guide us from our own thoughts that may be causing harm to us or others and what we can do to get better.

We pay computer technicians to fix any errors with out devices and make it function better.

So when it comes to a trainer (a Good trainer)

You get

- Mental guide to show you what you capable of.

Shut out your doubts

Unleash your potential

- Physical guidance for a stronger and healthier body

- Time back

- Money saved that could’ve gone to a hospital simply because of gym ignorance or posture.

- A mentor that improves your mindset to show you what more you can do for yourself.