Tag Archives: rules

101 Bad Ass Training, Workout & Bodybuilding Quotes

I don’t run….ever…

This no holds barred article contains uncensored opinions on strength training, muscle building, diet and nutrition from many of the lifting industry’s top names.


1. “Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe

2. “Biceps are like ornaments on a Christmas tree.” – Ed Coan

3. “The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” – Henry Rollins

4. “Sell yourself short on nutrition and you’re selling yourself short on maximizing your physique development.” – Ernie Taylor

5. “Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy

6. “Fortunately, there is a solution, and it’s not performing multiple sets of whatever cable Kegel exercise is being pushed as “The Answer.” Just a little hard, smart, basic work.” – Jim Wendler

7. “Your love for what you do and willingness to push yourself where others aren’t prepared to go is what will make you great.” – Laurence Shahlaei

8. “My old routine was McDonald’s on the way to the gym, coffee during my workout, Burger King and Copenhagen post-workout.” – Dave Tate

9. “If your waist measurement begins with a 2…EAT!” – SCStrong

10. “If you want something you’ve never had, you must be willing to do something you’ve never done.” – Thomas Jefferson

11. “I’m an extremist, and I hope to be remembered that way: noncompliant and an artist. I do not want to be remembered as a nice guy. I want to be the slayer of Bambi.” – David Dearth

12. “If a man tells you he doesn’t lift because he doesn’t want to get too bulky, then his testicles have been removed.” – Paul Carter

13. “For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger

14. “If you’re capable of sending a legible text message between sets, you probably aren’t working hard enough.” – Dave Tate

15. “Last time I checked, lifting theory has a PR of zero.” – Steve Shaw

16. “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” – Mary Anne Radmacher

17. “Don’t have $100.00 shoes and a 10 cent squat.” – Louie Simmons

18. “I’m sure you’ve all read the latest article on the popular muscle building sites about how to develop a fuller, thicker back with “these 2 NEW maximal hypertrophy igniting muscle shocking lifts!” The title lures you in, but when you get inside, you find a small man doing strange movements that make little sense and use almost no weight. They aren’t making him any thicker, and they aren’t likely to add slabs of lean mass to you either.” – Jordan Martin

19. “A champion is someone who gets up when they can’t.” – Jack Dempsey

20. “Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn’t matter when you start or finish, just start, no deviations, no excuses.” – Tom Platz

21. “If you can’t explain the essence of your program to a three-year old in 60 seconds, its too complicated. I’ve trained with Olympic medal winners and I can assure you, they don’t do anything mysterious, they just do the exercises better than we do.” –  Maik Weidenbach

22. “I’m the strongest bodybuilding who ever lived, I think.” – Franco Columbu

23. “There is no such thing as over training, just under nutrition and under sleeping.” – The Barbarian brothers

24. “The road to nowhere is paved with excuses.” – Mark Bell

25. “As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be.” – Glenn Pendlay

26. “I don’t do this to be healthy, I do this to get big muscles.” – Markus Ruhl

27. “Some people like to live without too much risk. They’re satisfied leading a safe existence. This attitude of caution infiltrates into their goals. Every successful athlete – or businessperson – enjoys taking calculated risks. You have to. Especially in the gym when you’re squatting 500 for reps and you can’t get one more but grunt out ten. Your nose starts bleeding, you fall into the rack and that’s set one.” -Tom Platz

28. “I don’t believe in bodybuilders using steroids. If a man doesn’t have enough male hormones in his system to create, a nice hard, muscular body, he should take up ping pong.” – Steve Reeves

29. “I’m not sold on one diet philosophy. I’m sold on whatever will work for you.” – Dave Tate

30. “I always get suspicious whenever someone suggests that it’s the fruit in their diet that’s making them fat. I’ve seen a lot of crazy things in my time, but I’ve yet to encounter anyone whose admitted to polishing off a bag of apples while watching Dancing with the Stars…” – Shelby Starnes

31. “I’m not the kind of guy who tries to run between the drops. Sometimes you gotta get a little wet to reach your destination” – Erik Fankhouser

32. “Discipline is doing what you hate to do, but nonetheless doing it like you love it.” – Mike Tyson

33. “To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men”. – ‘Dr. Squat’ Fred Hatfield.

34. “Learn it all, then forget it all.” – Bruce Lee

35. “Sacking up is 90%.” – Steve Shaw

36. “Mediocre athletes that tried like hell to get good are the best coaches.” – Mark Rippetoe

37. “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

38. “Compare that to today. Today, we have the rise of the internet icons, guys who haven’t done a single, solitary thing in the sport actually giving opinions on training to other lifters. These are guys who never even totaled elite but own websites and set themselves up as experts and actually get interviewed for their opinions when the only thing they have learned is what some college professor told them. No practical knowledge, no trial and error, no accomplishments, and in many cases, not even an ounce of muscle mass. Who in the blue hell made these guys experts?” – Billy Mimnaugh

39. “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi

40. “The single biggest mistake that most beginners make is putting 100% of their effort into the positive (concentric) part of the rep, while paying no attention to the negative (eccentric) segment.” – Dorian Yates

41. “Most champions are built by punch the clock workouts rather than extraordinary efforts.” – Dan John

42. “There’s more to life than training, but training is what puts more in your life.” – Brooks Kubik

43. “The bench press per se is not a risky exercise. When done right, it can help improve upper body strength and size. It’s only when form takes a back seat to numbers and when it’s grossly overtrained that problems result. Injuries occur in the shoulders and elbows when the bench press is overtrained, poor technique is used, such as rebounding the bar off the chest and bridging, no other exercises for the upper body are included in the program, and there are no core exercises done for the upper back. Quite often, it’s a combination all these factors.” – Bill Starr

44. “There is no reason to be alive if you can’t do the deadlift!” – Jon Pall Sigmarsson

45. “Regarding the mantra…”There is no overtraining” Just because you can handle large amounts of volume doesn’t mean it’s needed. That’s the crux of the issue. Just because the body can tolerate something doesn’t mean it’s a necessity for progress. This is simply poor logic.” – Steve Shaw

46. “Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!” – Wesley Silveira

47. “Once you can squat with 180 kilograms, your arms and shoulders will come along much more receptively…If you want big arms and shoulders, your first priority is to be sure that your leg/hip/back structure is growing and becoming powerful” – Stuart McRobert

48. “Don’t ever believe you have nothing to lose. There’s always something to be lost when you change something or try something new. Nothing is ever free. Not even experience.” – Paul Carter

49. “Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries.” – Charles Poliquin

50. “You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic.” – Mark Rippetoe

51. “I would like to be the first man in the gym business to throw out my scale. If you don’t like what you see in the mirror, what difference does it make what the scale says?” – Vince Gironda

52. ‎”If you’re training hard and heavy with the goal of lifting something awesome, something is always going to hurt. Whether it’s your wrists, elbows, knees, hamstring, or even something ridiculous like a serratus muscle, one bodypart or another is always going to be giving you some bullshit. The elite athletes train in spite of or around those injuries. Sometimes they get worse, sometimes they get better, and sometimes they just get supplanted by another recalcitrant bodypart. Any way you cut it, something’s always going to be bothering you. Suck it the **** up and keep going.” – Jamie Lewis

53. “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” – John Wooden

54. “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

55. “Stimulate don’t Annihilate.” – Lee Haney

56. “The internal processes of muscle growth are seriously complicated, people devote their lives to it, but the external processes that kick it off, the things in your control can be distilled down to a few principles: Get stronger in the right rep ranges, eat appropriately, commit to the program and consistently work hard at it.” – Daniel Roberts

57. “There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy.” – Mark Rippetoe

58. “I believe you should train with the program you believe in. I’m out of the “justify my program” business; follow the path that will lead you to glorious times, to quote Ramesses.” – Jim Wendler

59. “After being taught sets and reps and working at it for a length of time you can’t paint by numbers anymore. It must come from within. Any artist has an emotional contact with their work. A true bodybuilder doesn’t just build muscle he creates muscle. You can’t be a robot.” – Tom Platz

60. “Anyone under 200 pounds is a woman.” – Matt Rhodes

61. “Remember – If you want to beat the man, you’ve gotta out-eat the man!” – JM Blakely

62. “That’s the classic nature of people, though. We’ll skip the basics and get pissed when the sexy stuff doesn’t work.” – Martin Rooney

63. “People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success.” – Jim Wendler

64. “Well, I am a great believer in supercompensation. Short term overtraining leads to long-term success. I can hear the complaints about injuries, but, in truth, not too many of us suffer injuries that lead to surgery, according to those studies in the 1950′s. In fact, if you are not a druggie and have some common sense, I think you can afford to train harder than you think.” – Dan John

65. “I don’t eat for taste, I eat for function.” – Jay Cutler

66. “If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras

67. “And what I’m telling you now is not for you to go out and try the same ways I try, or not to even try my technique. Just put it to your personality, put it to yourself, and you develop your workout. Cause those books and things, those are other people’s gimmicks and hypes. Build your own gimmick and hype, and that’ll make you a better powerlifter. Not just doin’ it like James does it, cause if you try to fly off the building like superman you’ll be out there in the middle of the street.” – James Henderson

68. “You get one life. Live an interesting life. Do interesting things. Lifting is not that interesting in the grand scheme of things. If you have a chance to go somewhere you’ve never been, and it’s a once in a lifetime thing and you turn it down because you don’t want to miss lifting for that week, you are a F’n moron and should have your ass kicked 6 ways till Sunday. Lifting will always be there. Don’t miss out on the interesting things in life for some iron on the bar.” – Paul Carter

69. “Why so-called compound movements? Before I actually knew anything about proper training (and this is not to imply that I know even a fraction of what there is to know now), I realized that there was something, an indefinable something, that wasn’t “right” about a number of bodybuilders who trained in the gym where I also trained. (This is not to be misconstrued as a criticism of all bodybuilders. Many have a great deal of athletic ability and fine, athletic-appearing physiques.) One such man was an advanced trainee (in the sense that he had been training a number of years and had won a number of local physique titles). However, he was missing a certain athletic quality, a harmonious look. My brother put the finger on it when he observed, “He looks like a bunch of bodyparts pasted together. He’s all there, big and all, but the total picture looks awkward-no grace, no glow, no…” The point had been made.” – Dr. Ken Leistner

70. “It is harder to be a lifter than a bodybuilder…lifting is purely masculine whereas bodybuilding entails feminine traits. Bodybuilding reminds me of a woman getting ready to go somewhere. Can you tell me that greasing your body up and posing in front of a mirror is masculine? A bodybuilder puts strength secondary to his physique, whereas the lifter puts strength foremost because it is more masculine to do so.” – Doug Hepburn

71. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” – Mark Rippetoe

72. “Always remember this…there is only ONE recipe for strength. A secret recipe that was handed down from Sandow to John Grimek to Paul Anderson to Vasily Alexeev to Bill Kazmaier to me. Now I’m giving YOU that magical recipe…hard work plus proper nutrition plus time equals strong.” – Steve Pulcinella


73. “Back in the 1970s, I ate a high-protein diet to get bigger and stronger. As a senior at Utah State, I weighed 218 pounds with eight percent body fat, and threw the discus over 190 feet. Then I got some advice from the people at the Olympic Training Center. I needed carbs, they advised, and lots of them. They pointed to studies done on the American distance runners. Being an idiot, I took the advice to eat like emaciated, over-trained sub-performers. It took years of high carbohydrate grazing to learn the evils of this advice.” – Dan John

74. “That’s a good weight…for a small woman” – Dorian Yates

75. “Did you ever notice those who criticize the strong or the elite are usually weaker or less successful than those they pass judgment on. And those who are strong or elite in their respective sports rarely condemn those who are not as strong or as successful as they are.” – Louie Simmons

76. “It’s a rare individual who lets themselves be steered by what they feel is their own passion.” – Dave Tate

77. “I never think about losing.” – Lou Ferrigno

78. “In my estimation; which by the way comes from 32 years of training and over 20 years of hands-on coaching, 99% of the weight trainees of the world have ‘real lives’. By ‘real lives’ I mean they have real life responsibilities / loves such as family, career, academic, spiritual, and social to name a few. The flip side of this is that most of the training information that these 99% use, comes from trainees who don’t have real lives – their only responsibility (or choice thereof) is to train, eat, sleep, and more than likely take steroids. Even some of the rare well-intentioned writers gleam most of their training info from these trainees. These programs or even toned-down derivatives of these programs will not work (or work very well) for you. Be honest. If you have been trying to make a program work for you that is based on the information derived from the 1% – is it really getting you to where you want to be? I know it isn’t.” – John Christy

79. “Far too many bodybuilders spend too much time exercising the smaller muscle groups such as the biceps at the expense of the larger muscle groups such as the thighs, and then they wonder why it is that they never make gains in overall size and strength.” – Reg Park

80. “At the end of the day it’s not a weight contest, it’s a visual contest. And it doesn’t matter what you say you weigh, if you don’t look that big then you don’t look that big.” – Dorian Yates

81. “The problem with many hypertrophy-based programs is that they leave out the strength component. You might get bigger as a result of the program, but if you don’t get any stronger you’re still a chump in my book. That’s right, I don’t care how big you are, if you aren’t strong you’re a sham. Having big muscles and no strength is the training equivalent of wearing a strap-on. All show and no go. End of story.” – Jim Wendler

82. “They can crack jokes. They can sit back and analyze and criticize and make all the fun they want. But I’m living my life, I’m doing it. What are you doing?” – Kai Greene

83. “Most powerlifters share some common defects, as a whole for whatever reason, LOVE to punish, beat and torture ourselves beyond the limits of mind and body. It is our spirit that prevails. This defect of intelligence and sensibility pushes us onto the next level, makes us better and stronger. We all have lifted sick and badly hurt,, When this subject comes up with normal people and other meatheads, we all have the prideful smile when we talk about lifting with a 100 degree temperature or a torn groin. Thank God that therapy doesn’t work on us.” – Kirk Karwoski

84. “You’ve got to block out all distractions when you train. Your focus has to be 100% into the rep. You’ve got to get into a zone. You know you’re in the zone when guys in the gym look you in the eye and then quickly turn away ’cause they see the fire. You’ve got to be all business.” – Mike Matarazzo

85. “On the Internet, everyone squats. In real life, the squat rack is always empty. You figure out what this means.” – Steve Shaw

86. “When I get closer to a show and have to back off from training and cardio, I use sex as an aid to help me burn calories. Look at it this way: The risk of getting injured is zero to none.” – J.J. Marsh

87. “I don’t feel sorry for those who lack the discipline to eat more.” – JM Blakely

88. ”You must understand that the workout does not actually produce muscular growth. The workout is merely a trigger that sets the body’s growth mechanism into motion. It is the body itself, of course, that produces growth; but it does so only during a sufficient rest period.” – Mike Mentzer

89. “When they get a 50-inch waist and a gorilla butt, it’s ugly looking – and I think bodybuilding has become ugly looking.” – Joe Gold

90. “I always leave the heavy ones for meets. They don’t mean shit in the gym and I’ll end up overtraining. That’s what I used to do when I was younger, but I could get away with it then. Overtraining is really common in powerlifting, just like bodybuilding.” – Ed Coan

91. “Your body, despite the science that says “X number of reps is better for this, Y for that” will get stronger if it is overloaded.” Dr. Ken Leistner

92. “NOT training everyday leads to more injuries! If you train everyday then your entire body is fatigued. Muscles, tendons, cartilage, ligaments, etc. When you train every other day, then the muscles and avascular tissues don’t recover at the same pace. What happens is the muscles become fresh and recover but all the connective tissue is NOT. When the additional stress put on these weakened tissues (that never really got a chance to recover) by fresh muscles equals injury. Lifting everyday keeps everything in a state that is equal and consistent within the system. A balance or harmony within. The fatigued muscles can’t contract enough to harm the other tissues. The weak link moves from body part to body part, and in a sense is not letting the other parts max so that’s when they are resting!” – John Broz

93. “I’ve made many good friends in bodybuilding, though there are few I’d trust to oil my back.” – Lee Labrada

94. “The longer I train, the less and less shit I do. The less shit I do, the stronger I get. The more I emphasize recovery, the stronger I get.” – Paul Carter

95. “Arguing about strength training theory is stupid, the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get shit done. I’ve been training for 20 years, and this is what I’ve learned.” – Jim Wendler

96. “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

97. “When I go out there onstage, I want to be more than just a blocky guy who waddles onto the posing platform. I want the girls to feel something.” – Tom Platz

98. “If your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you’d start squatting every day.”  – John Broz

99. “The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand

100. “You can work technique all you want at 30 and 40 percent of your one-rep max using multiple sets and low reps, but technique is still going to be influenced by what’s on the bar. You may look good at 50 percent but 80 percent may look like shit.” – Dave Tate

101. “I also agree with you about the whole paralysis by analysis thing. Yes, you have to be smart in your training, and yes, you have to think it through and plan it — but you also have to chalk your hands, grab the bar and lift it. That’s where so many people go wrong.” – Brooks Kubik


shaisamsuri 50 rules

1. Know discomfort from pain: Every life-altering intervention runs on a risk/reward continuum. You need to kick yourself in the comfort zone, not beat yourself into the ground.

Dapat membezakan keadaan yang kurang menyenangkan dengan kesakitan: Untuk melakukan sebarang transformasi, anda harus membawa diri anda keluar dari ruang yang selesa, tetapi tidak sampai kepada keadaan yang memudaratkan diri.

2. Vary your fats. Eat fish, nuts, avocados, seeds, etc. Don’t get too caught up in good vs. bad fats – saturated fats aren’t damaging, omega-6’s may be – all are damaging if you eat too much of them.

Pelbagaikan sumber lemak anda. Jangan terlalu taksub untuk membezakan lemal ‘baik’ dan lemak ‘tidak baik’. Menyatakan lemak ‘trans’ adalah tidak baik dan lemak Omega-6 adalah baik merupakan tanggapan salah. Kedua-dua jenis lemak ini adalah tidak baik jika memakannya dengan melampau. Amalkan kesederhanaan.

3. Be an athlete again. Did you play a sport as a child? Find an adult league in your old sport!

Jadilah seorang atlet. Masihkan anda ingat semasa anda kecil, anda bersukan di sekolah? Sertailah liga orang dewasa atau kelab sukan, paling kurang liga bersama teman di pejabat.

4. Act like a kid. They run, play, climb and have fun with activity. They also only eat until they are full.

Jadi seperti budak kecil. Mereka suka berlari, panjat sana sini dan sentiasa bersuka ria. Dan mereka juga tahu, bila kenyang, mereka akan menolak makanan. Betul tak??

5. Ask what you want more. When faced with the dilemma of whether or not to indulge in snack/meal detrimental to your progress tell yourself “I want my health/ideal body more than I want that ______.”

Apa lagi anda mau?? Jika anda dalam dilemma dalam memilih samada mau makan makanan yang menghindar diri daripada mencapai cita-cita anda, ingat kan diri anda sebegini “ Saya memilih untuk menjadi sihat/ lebih ‘fit’ dari memakan _____________.”

6. Cut yourself some slack… BUT, learn from your slip-ups. You reached an undesirable state due to perpetual slip-ups. Apply what you’ve learned and create new habits.

Maafkan diri anda jika berlaku kesilapan…tetapi belajar daripada kesilapan itu: Anda berada dalam keadaan kurang menyenangkan kerana anda melakukan kesilapan dari masa ke semasa. Tidak mengapa. Belajar dari kesilapan anda. Mulakan dan ikuti ‘habit’ yang baru.

7. Don’t confine yourself to dietary “rules”… instead, eat intuitively, moderately and joyously.

Jangan hadkan diri anda kepada ‘terma & syarat’ diet anda…..tetapi makan secara intuitif, sederhana dan hargai kenikmatan makanan di depan anda.

8. Your new lifestyle WILL require changes – some of them may be drastic. The journey, however should be customized to your circumstances, preferences and lifestyle. Instead of fitting a square peg in a round hole, mold both to achieve a smoother transition.

Cara hidup baru anda akan merubah diri anda – mungkin secara drastik. Perjalanan sihat diri anda patut disesuaikan mengikut keadaan semasa diri anda dan cara hidup sedia ada. Lakukan perubahan secara berperingkat, dan tidak secara mengejut. Yang penting, teruskan cara hidup baru itu.

9. Seek to improve your health not through some “diet miracle” but rather through ceasing to search for said miracle. There is power in freeing yourself of nutrition and training constraints that are said to be the best or only way towards optimal health.

Cari dan kaji sumber-sumber yang betul untuk mencapai tahap kesihatan yang anda inginkan. Jangan cari jalan pintas, seperti ‘diet ajaib’. “Minum ini atau makan itu, anda jadi kurus” selalunya tidak tepat.

10. There is an inverse relationship between… diet book bestsellers and the actual science contained within.

Terdapat hubungan yang songsang antara … buku pemakanan yang paling laris di pasaran dan sains sebenar yang terkandung di dalam buku tersebut

11. The diet phenomena paradox: We oversimplify the complicated science of fat loss whilst over-complicating the practice of it.

Paradoks fenomena diet: Kita terlalu mengambil mudah sains dalam membuang lemak…tetapi merumitkan pengamalannya. * tips saya, kita harus rajin membaca.

12. Release yourself of the fear of judgement when following a healthy path: It’s ok to order a salad, skip desert and ask for substitutions when out on the town.

Jangan ambil peduli jika anda berasa ‘dihukum’ oleh rakan anda kerana ingin mengubah diri anda. Pesan lah salad, skip aiskrim, dan sebagainya bila anda keluar bersama teman.

13. There’s a place for almost everything. Despite the fact that some trends are “passé” or categorically shunned, there is a place for static stretching, traditional cardio and carbohydrates.

Segalanya adalah bertempat. Walaupun cara hidup sihat/ diet kadangkala dianggap ‘trend’ sahaja, jangan sesekali tinggalkan pengamalan regangan static, cardio (berlari, berjalan pantas, berenang) dan memakan karbohidrat.

14. 3 steps to tackle sugar cravings: 1. Distract 2. Distract more intensely 3. Give in (without fully giving in). Drink a chocolate protein smoothie, have berries with greek yogurt and a bit of maple syrup, a couple of pieces of dark chocolate drizzled on strawberries. DONE.

3 langkah untuk menangani ketagihan gula: 1. Buat bodoh 2. Buat bodoh lagi 3. mengalah (tanpa mengalah sepenuhnya). Makan coklat sekali sekala ya.

15. Be calorie aware but not obsessed. Counting calories is not neurotic when the end goal is creating awareness.

Sedar tentang kalori dalam makanan, tetapi jangan terlalu obsesif. Mengira kalori tidak neurotik apabila matlamat akhir adalah mewujudkan kesedaran.

16. Change is challenging: Associate as much pain as possible with NOT changing and as much pleasure as possible with your desired picture of health.

Perubahan adalah sesuatu yang mencabar. Belajar untuk menikmati kesengsaraan dengan menggambarkan matlamat badan anda inginkan.

17. Goal-setting: Be realistic, multi-layered (include health, body composition but also mindset and lifestyle related goals). Also be specific, flexible and forgiving.

Tetapkan matlamat anda: biar realistic dan banyak dimensi (kesihatan, komposisi tubuh, pemikiran dan cara hidup). Spesifik, fleksible dan boleh maafkan diri sendiri jika tergelincir dari matlamat.

18. Your self-talk can make or break your fat loss efforts. Be kind to yourself.

Cara anda bercakap kepada diri sendiri mampu memberi semangat dan adakala menjatuhkan semangat anda. Maka, katalah benda yang baik-baik sahaja.

19. Genetics loads the gun but we pull the trigger with our lifestyle choices.

Memang genetiK memainkan peranan penting dalam pembentukan tubuh, tapi usaha kita sahaja yang mampu mengubahnya.

20. Try these 3 single leg variations: Pistols, Bulgarian Split Squat, Single leg Romanian Deadlift. Thank me (or more likely curse me) tomorrow.

Cuba ‘workout’ untuk kaki (quads) ini. Google cara yang betul untuk melakukannya.

21. “Revolutionary” is one of the most common words in diet and fitness book titles. Very VERY few are revolutionary. At best they are “evolutionary”. Most likely they are re-hashed ideas of other fads.

Revolusi itu ini memang menjadi perkataan yang terpapar di buku-buku diet dan fitness. Tetapi, tak semua pun yang revolusi. Kebanyakan ‘revolusi’ ini adalah bahan ‘recycled’ daripada bahan-bahan lama.

22. The answer to almost every fitness and nutrition question is… “It depends”.

Jawapan kepada kebanyakan soalan berkenaan fitness dan nutrisi ada ……”iya bergantung”

23. Just because it’s “logical” doesn’t mean it’s “physiological”.

Perkara yang ‘logik’ tak semestinya ia ‘fisiologik’.

24. For every pushing exercise, perform at least 2 pulling exercises.

Untuk setiap senaman ‘menolak’, lakukan 2 kali senaman ‘menarik’.

25. Basic breakfast rotation: Eggs, oatmeal, protein shake.

Sarapan pagi: telur, oatmeal dan protein shake.

26. Buy a pair of jeans or dress you love – 2 sizes smaller than your current size (if that is your goal). Hang them up where you can see them often.

Jika anda ingin kurus, beli jeans kegemaran anda, 2 saiz lebih kecil. Gantung jeans itu, dan lihat jeans itu setiap hari.

27. Work at a desk? Commit this to memory: 1. Tuck your chin back 2. Sit upright 3. Relax your shoulders.

Melekat di meja pejabat setiap hari? Ingat: 1. Dongak kepala 2. Duduk menegak 3. Relakskan bahu anda

28. Dairy controversy summary: Neither satan nor savior, if you react poorly to it, don’t consume it. If you drink milk, drink whole, skim – anything in between, dead, alive – what have you. Just don’t overdo it. It has no special weight loss properties and no special disease-promoting properties either.

Kontroversi produk tenusu: tidak salah dan tidak betul. Minumlah low fat, full cream, apa saja yang menyenangkan anda. Tetapi jangan melampau. Susu bukan formula majik untuk turunkan berat anda mahupun bukan memudaratkan anda.

29. If your diet system is “the answer” – you are asking the wrong questions. (Chris Highcock)

Kalau jawapan anda adalah untuk berdiet, anda mengemukakan soalan yang salah.

30. Soreness is a poor indicator of how effective your workout was.

Sakit seluruh badan bukan indikator yang workout anda adalah efektif.

31. When faced with unhealthy food, repeat this mantra: “It looks/smells great but it’s not in my plan”.

Jika anda berdepan dengan makanan yang kurang sihat, ulang mantra ini: “Ini bukan sebahagian dari rancangan aku!!!”

32. Top foods to eat to give you six-pack abs: *All of them (*provided you are eating them moderately – keeping in an adequate protein, caloric deficit and strength training).

Makanan yang harus anda makan untuk mendapat 6-packs: APA-APA SAHAJA, asalkan anda makan secara sederhana, dan protein yang cukup, kalori deficit dari senaman beban anda.

33. The top foods to avoid if you want to lose fat: *None of them (*provided you eat them moderately and have an otherwise healthy diet).

Makanan yang harus anda elak jika ingin turunkan lemak badan: TIADA, asalkan ada makan secara sederhana atau diet pemakanan anda seimbang.

34. Don’t underestimate the power of a day off. Your rest days are as important as your training days.

Jangan memandang rendah hari ‘OFF’ anda. Hari rehat juga penting.

35. Look long-term for inspiration/motivation. Make it a goal to keep up with your GRANDchildren.

Tetapkan inspirasi dan motivasi diri dalam masa jangka panjang. Jadikan misi anda untuk bersama CUCU anda.

36. Just start! It doesn’t matter how or what kind of shape you’re in. Don’t be a “I’ll do it when” person… I get new shoes… when the weather improves… when things are less busy with work… when the kids go back to school. Etc. Those “when” days never seem to come.

Mulakan. Jangan tangguh lagi. Perkataan “bila saya…..” tiada dalam kamus anda.

37. Use technology in a positive way. Find some good apps for diet and exercise.

Gunakan teknologi yang ada secara positif. Cari apps yang menunjukkan cara diet dan senaman.

38. You can’t put something as complicated as food into something as complex as the human body and make easy predictions about the outcome.

Anda tidak boleh menganggap apa yang anda makan, dan masuk ke dalam tubuh anda boleh menunjukkan hasil yang anda jangkakan. Makanan dan tubuh anda adalah komplikated dan kompleks.

39. When adding more exercise be sure not to overcompensate with more food. With more overall exercise you WILL often need more food but if you tend to get hungry post workout, be extra vigilant not to overeat.

Jika kita senam berlebihan, tidak bermakna kita harus makan berlebihan. Jika berasa lapar selepas ‘training’, pastikan kita tidak makan mengikut nafsu.

40. Diet fad “wisdom”: It’s not your fault… unless it’s my diet you failed on – then you’re doing it wrong.

Trend berdiet. Bukan salah anda jika anda terjebak. Rajinlah membaca.

41. We would be much healthier as a society if we ceased to think of exercise as punishment and food as reward. Do your best to enjoy the experience of both.

Kita akan menjadi masyarakat yang lebih sihat jika kita berhenti untuk memikirkan senaman sebagai hukuman dan makanan sebagai ganjaran. Lakukan yang terbaik untuk menikmati pengalaman kedua-duanya.

42. “Convenient health foods” – oxymoron? Not always. Pre-washed/cut lettuce, veggies, nuts, hardboiled eggs, ready-to-eat cans of flavoured tuna/cottage cheese. If you hate to “shop and chop” there are options.

“Makanan kesihatan yang mudah”? Tidak selalu. Salad dalam kotak, sayur-sayuran, kacang, telur rebus, tuna dalam tin/ keju lembut. Jika anda tidak suka untuk memasak makanan sendiri, terdapat pilihan lain.

43. Juice fasts/cleanses are socially accepted eating disorders.

Puasa jus / detox telah diterima sebagai pemakanan yang tidak sihat.

44. Have school-age children? When possible play with them at the park for 30 minutes after school as many days as you can. Sneak in a set of pullups, step-ups or push-ups.

Ada anak-anak yang masih bersekolah? Jika boleh bermain dengan mereka di taman itu selama 30 minit selepas sekolah seberapa banyak hari yang anda boleh. Selitkan satu set pullups, step-up atau push-up.

45. Glove compartment check: 1. Non-perishable healthy snack, 2. Napkins 3. Plastic cutlery. Many of us spend a great deal of time commuting – these items will help “drive-thru-proof” you.

Dalam kereta anda mesti ada: 1. Makanan ringan yang tidak mudah rosak sihat, 2. Tuala 3. Sudu plastik. Ramai daripada kita menghabiskan banyak masa perjalanan – barang-barang ini akan membantu anda ketika lapar.

46. Quick Tabata workout (20 seconds on, 10 seconds rest): Jump squats, speed rows (exercise tubing), spidermans (hands on ground – quick switching knees towards elbows), jump lunges, plank crawls) x 2-5.

Latihan Tabata Pantas (20 saat On, 10 saat Rest): Jump squats, spidermans (tangan di atas tanah – lutut pensuisan pantas ke arah siku), lunges lompat, papan merangkak) x 2-5.

47. There is typically an inverse relationship between the loudest opinions on diets and training and the credibility of said voices.

Biasanya terdapat hubungan yang songsang antara pendapat yang melampau tentang diet/ latihan dan kredibiliti orang yang bersuara tersebut.

48. Right questions to ask of a food/meal: Is it reasonably nutritious/wholesome? Is it tasty? (and in the case of fat loss goals) Does it fit my macros? Misguided questions to ask: is it part of the rules of diet XYZ?

Soalan yang betul untuk bertanya tentang makanan: Adakah ia berkhasiat / sihat? Adakah ia lazat? (dan dalam hal matlamat kehilangan lemak) Adakah ia selaras dengan keperluan makro saya? Soalan yang sumbang tak patut kita tanya: adakah ia sebahagian daripada kaedah-kaedah pemakanan XYZ?

49. When looking at goals, try not to think too much in terms of outcome… rather, focus on the critical path; make it your goal to build daily habits. When your mental energy is focused there, your physical goals will manifest themselves.

Apabila kita melihat matlamat kita, cuba untuk tidak berfikir terlalu banyak dari segi hasilnya … sebaliknya, beri tumpuan kepada jalan yang kritikal; menjadikan matlamat anda untuk membina tabiat harian. Apabila tenaga mental anda tertumpu di sana, matlamat fizikal anda akan terserlah.

– always remember you are in this to GAIN health.

Walaupun matlamat anda adalah untuk menghilangkan lemak yang ada – sentiasa ingat anda berada di sini untuk menjadi SIHAT.