Issue #61

1) Stay fit with this productivity technique.
2) 5 push-up variations for every level.
3) Do you drink enough water to build muscle?
4) Exercise of the week: Box Dips.

Read time: 3.8 minutes

Building discipline is a process. It’s about removing friction and excuses. Prioritizing and eliminating.

Be mindful of everything that gives rise to an excuse. Remove it.

Tired from work? Train in the morning. Too much traffic? Get dumbbells at home. Your colleagues like junk food? Eat alone.

People will tell you it’s a choice, and they’re right. But it's a tough one.

It's hard because we have to make that choice every day, several times a day.

But discipline is also a habit. The more you make that choice, the easier and more automatic it becomes.

2 things can help you stay consistent:
• Never lose sight of the goal
• Remember it keeps getting easier

It will never be completely easy. But one day you’ll be strong enough to make that choice every time, every day.

Once you understand it is not an innate quality, but rather something that can be trained, you too can build a Discipline of Steel. 💪

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I will reply personally, and will create more adapted content thanks to you.
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1. Stay fit with this productivity technique.

Being too busy to go to the gym is possible.
But short exercise breaks are also–always–possible.

These breaks are one of the most effective ways to keep your body engaged and your mind sharp. Just a few minutes of movement every now and then can help counter the negative effects of sitting for too long.

Not only do short exercise breaks improve physical health, they also reduce stress and increase productivity. You’ll return to your tasks more focused and alert.

Here’s how you can do it: Set a timer to work for 25 minutes straight. Then set another timer for 5 minutes while you do a quick set of bodyweight squats or push-ups, take a short walk, or simply stand up and stretch.

It’s like the Pomodoro technique on GMO.

This simple habit has massive long-term benefits, and you can do it no matter how busy your schedule. Remember it’s also a productivity technique. You’ll take more breaks, but you’ll get more done too.

There’s simply no downside, as long as you don’t forget to do full workouts on your less busy days.

2. 5 push-up variations for every level.

If you think you can’t do push-ups, you’re just doing the wrong ones. If you think push-ups are too easy, you’re doing the wrong ones too.

Push-ups can be done with infinite degrees of difficulty, and if you’ve given up on this exercise, you’re missing out on a simple way to build strength, strength endurance, and mobility.

Here are a few push-up variations, with different levels and purposes:

1) Wall push-ups: Perfect for rehab patients or complete beginners.

2) Inclined Push-ups: Ideal for beginners or intermediates looking to improve strength endurance with more reps. The higher the incline, the easier it gets.

3) Declined push-ups: More advanced, try them if you think you’re too strong for regular push-ups. The higher the decline, the harder it is.

4) Planche lean push-ups: Very advanced when done correctly, they’ll help you build super strong shoulders and triceps.

5) Pike push-ups: For intermediates and above, they’re the bodyweight version of the shoulder press. Better done with your feet against a wall—the higher the hips, the harder.

Will you give push-ups another chance? Let me know which variation you’ll try first.

3. Do you drink enough water to build muscle?

Here’s why water is extremely important when you exercise.

It acts as a cushion for your joints.
It is essential for proper muscle function.
It is necessary for healthy breathing.

Dehydration can cause joint pain. It often leads to cramps. And it affects your concentration and can cause headaches and dizziness.

The last place you want these things to happen is at the gym while lifting heavy weights.

So here’s the rule: don’t wait until you're thirsty to drink water. If you’re thirsty, you're already dehydrated. Drink before, during, and after your workouts.

Hydration doesn’t just affect your gym performance; it’s also crucial for recovery, digestion, and overall health. So keep a bottle nearby at all times, and treat hydration as a non-negotiable part of your training.

Stay hydrated, stay strong.

4. Exercise of the week: Box Dips.

Box dips are not strictly a dip regression (regression = an easier variation / prerequisite for an exercise).

I consider them a separate exercise because of the different mechanics and skills they develop.

As you see on my video, there is a shoulder extension you don’t find in traditional dips, which means it requires a lot more shoulder flexibility, while forcing you to produce strength from a not-so-natural angle.

Therefore, this is a great exercise to train you to move in directions you don’t want to—which is often what makes the difference in ball sports, or prevents you from injury in your daily life.

Now here’s what you really need to remember: Keep your legs straight!

Most people do this exercise with bent legs, and that’s cheating.

When you bend your legs, you face two problems:

• You can’t tell if the power is coming from your arms or your legs.

• You’re not training at a fixed intensity, which means you can’t track your progress.

If it’s too difficult, do it on a higher surface, but always keep your legs straight. As you get stronger, you’ll be able to do this on a lower and lower surface. That’s how you adjust the intensity and know you’re getting stronger.

Click this link for the full YouTube video and instructions.

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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