Superhero Shredding 2.0 Main Guide

KEITH LAI

SUPERHERO SHREDDING 2.0

2 superhero shredding 2.0

DISCLAIMER Copyright Notice

This information is for your personal use ONLY. No part of this site and/or any of its properties may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer/Legal Disclaimer/L egal Notice

The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based base d upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You Yo u should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

2 superhero shredding 2.0

DISCLAIMER Copyright Notice

This information is for your personal use ONLY. No part of this site and/or any of its properties may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer/Legal Disclaimer/L egal Notice

The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based base d upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You Yo u should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

superhero shredding 2.0 3

ABOUT KEITH LAI Keith Lai is the founder of FitMole, a fitness brand that believes life should be more about eating doughnuts and drinking whiskey and less about being an obsessive fitness freak who only cares about getting a six pack and going to the gym. All his workout, diet, and fitness strategies are based on a philosophy called the Non-Fitness Lifestyle which promotes the belief of using fitness to enhance your life, not control it. Ok referring to myself in 3rd person is pretty awkward. Let’s just get into Superhero Shredding 2.0.

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CONTENTS

05

49

MACRO FLEX TRACKING: HOW TO TRACK YOUR MACROS & DIET WITHOUT GOING CRAZY

53

THE IMPORTANCE OF DYNAMICALLY ADJUSTING  YOUR CALORIE S

54

SUPPLEMENTS: WHAT ACTUALLY WORKS?

58

ALCOHOL AND FITNESS: HOW TO GET WASTED WITHOUT RUINING YOUR RESULTS

62

MEAL FREQUENCY AND INTERMITTENT FASTING

68

REFEED DAYS: HOW & WHY  YOU S HOULD OVERE AT TO GE T RIPPED

72

CALORIE CYCLING: HOW TO EAT OUT, PARTY LIKE A ROCKSTAR, AND NOT SCREW UP PROGRESS

75

PUTTING IT ALL TOGETHER WITH DIETING: 5 STEPS TO CREATING YOUR ULTIMATE LIFESTYLE DIET

82

MEAL EXAMPLE USING MACRO FLEX TRACKING

86

OVERVIEW OF SUPERHERO SHREDDING WORKOUT

89

PROGRESSIVE OVERLOAD: THE UNDISPUTED LAW OF TRAINING

92

BREAKING DOWN THE DIFFERENT TRAINING STYLES

98

EXERCISE SELECTION: PICKING THE RIGHT EXERCISES FOR A BADASS SUPERHERO BODY

103

WARMING UP + PICKING WHAT WEIGHT TO LIFT

107

NOVA SERIES: DOING IT RIGHT AS A BEGINNER

110

TITAN SERIES: TAKING IT TO THE NEXT LEVEL

113

HOW TO BLAST THROUGH TRAINING PLATEAUS

117

EXERCISE SUBSTITUTION CHEAT SHEET

119

SUPERHERO SHREDDING CARDIO PROTOCOLS

125

LIVING THE NON-FITNESS LIFESTYLE: YOUR KEY TO FREEDOM

127

WHAT TO DO AFTER SUPERHERO SHREDDING: THE ART OF MAINTENANCE

GETTING STARTED

18 SUPERHERO MINDSET

30

   N    O    I    T    I    R    T    U    N    D    N    A    T    E    I    D

DIET AND NUTRITION

85 WORKOUTS

124 WRAPPING UP

   D    E    T    R    A    T    S    G    N    I    T    T    E    G

   T    E    S    D    N    I    M    O    R    E    H    R    E    P    U    S

06

THE SECRET TO BUILDING A SUPERHERO BODY? THERE IS NO SECRET

08

WHAT RESULTS CAN YOU EXPECT TO GET WITH SUPERHERO SHREDDING?

13

HOW TO TRACK YOUR PROGRESS WITH SUPERHERO SHREDDING

19

THERE’S A 99% CHANCE YOU WILL FAIL (2 ARROWS)

23

WHY DO YOU WANT THIS? INTRINSIC VS. EXTRINSIC MOTIVATION.

26

FIND YOUR WHY: DIG THROUGH THE ONION LAYERS

28

TRUST THE PROCESS: JUST FUCKING DO IT

31

WHY EVERYTHING YOU KNOW ABOUT DIETING IS WRONG

35

CALORIES: THE MO ST IMPORTANT FOUNDATION OF EVERY DIET

40

BREAKING DOWN MACROS AND MICROS

   S    T    U    O    K    R    O    W

   P    U    G    N    I    P    P    A    R    W

superhero shredding 2.0 5 5

getting started THE SECRET TO BUILDING A SUPERHERO BODY? THERE IS NO SECRET WHAT RESULTS CAN YOU EXPECT TO GET WIT H SUPERHERO SHREDDING? HOW TO TRACK YOUR PROGRESS WITH SUPERHERO SHREDDING

6 6

getting started | the secret

LESSON 1

THE SECRET TO BUILDING A SUPERHERO BODY? THERE IS NO SECRET.

S

o you wanna know the secret? The secret to building slabs or rock hard muscle and shedding that nasty body fat that makes you hate life? The secret to getting that lean and muscular superhero body that you see in movies?

Well you’re not going to find it here. Wanna know why? Because there is no fucking secret. “Secrets” are ways for businesses to suck money out of you. Tell me, which of the following pitches sounds better: “This ancient Chinese secret has recently unlocked a new hormone in the human body that allows you to burn 44.56% more fat and build 82.95% more lean muscle mass.: “Eat less, move more” I’m guessing you picked #1. And I don’t blame you. The fitness business is a very slimy and nasty place filled with blood sucking scam artists. You can’t make billions of dollars selling “eat less, move more.” So you have to give your products sleazy angles like #1 above. I fucking hate that.

getting started | the secret 7

SUPERHERO SHREDDING CHANGES  ALL OF THAT – NO MORE

BULLSHIT

O

f course, while there is a massive amount of truth to the whole “eat less, move more” statement, it’s still a very crude oversimplification of how to get in shape.

Superhero Shredding is built on sound scientific training and nutrition principles that cuts the fluff and shoots straight to the point on how to build a lean and muscular superhero body. But in the end it all boils down to time, dedication, and just never giving up. There’s a damn good reason why only 1% of guys walk around ripped abs, broad shoulders, and a sleek V-taper back – because it’s hard as balls. I created Superhero Shredding to simplify all the concepts and details about building your dream body but it’s still not a magic bullet. But put in the work, and even if you only get like 8090% of it right, I can guarantee you’ll get results beyond your wildest dreams.

But in the end it all boils down to time, dedication, and just never giving up.

Lesson Recap This lesson recap is very simple and I only want you to understand one thing: There are ZERO shortcuts when it comes to fitness and building your dream body.

8 getting started | what results

LESSON 2

WHAT RESULTS CAN YOU EXPECT TO GET WITH SUPERHERO SHREDDING?

I

’m going be brutally honest with you on type of results you can expect to get with Superhero Shredding. First off, there will be no 30-day magic transformation where the dude gains 10 pounds

of muscle and loses 15 pounds of fat in a month. I wish results happened like, that would be sweet. Unfortunately, the fitness industry does nothing these days but promote “quick fix” solutions. You’re just not going to see game-changing, life altering results in 30 days unless you’re trying to lose those last 2-3 pounds, which I’m guessing the majority of you aren’t trying to do. But here are the long-term results you can expect to see with Superhero Shredding based on your starting point and experience level:

getting started | what results 9

Complete beginner trying to lose fat

A

s a complete beginner, I’m going to make the assumption that you have no prior or very little experience with lifting weights. And if you’re one of those guys casually lifting “on and off” over the years, you’re still a beginner.

If you haven’t seen any serious strength gains and haven’t gained at least your first 15-25 pounds of muscle, then you are still a beginner. So here’s what you can expect as a beginner trying to lose fat: •

If you’re a beginner trying to lose weight, your first instinct will probably be to measure your results by the scale. And if the scale drops, you think you’re seeing results. This is a very dangerous way to measure results.

•

While the scale is important, beginners trying to lose weight tend to build muscle at the same which can result in the scale not going down at all. This is because the stimulus of weight lifting is so new that it shocks the body into building lean muscle tissue.

•

So for example, even if you lose 2 pounds of fat, you might gain 2 pounds of lean muscle mass and the scale might not even change. But I can guarantee you’ll look better in the mirror.

•

So bottom line – the scale is important, but especially for beginners, it is not an accurate way to measure progress.

In the next lesson, I’ll go over the best ways to measure progress. Be sure to go through it.

Complete beginner trying to build muscle

I

f you’re a beginner focused on building muscle, obviously I’m going to assume that you’re a skinny guy.

You shouldn’t be overweight and trying to build muscle. Focus on losing weight first (and hey, you’ll most likely build some muscle in the progress). But as a skinny dude focused on building muscle, you should expect to gain about 0.5 pounds of lean muscle mass per week.

10 getting started | what results

Of course there are factors like genetics that determine the rate and overall amount of muscle you’ll be able to eventually build but approximately 0.5 pound per week is the general average. Now you’re probably thinking, 0.5 pounds per week? That’s nothing. Well understand that most advanced lifters are considered lucky if they can put on 0.5 pounds of muscle in a 1-2 months. As a beginner, you’ll never gain strength and muscle faster than you will right now so enjoy it. So for example, take a 150 pound male. In his first 6 months of training, he will likely gain 12-15 pounds of muscle mass. And trust me, 12-15 pounds makes a HUGE difference in your physique. And after a year, you’ll have put on close to 30 pounds, that’s game changing!

Complete beginner who is skinny fat

A

h, skinny fat people. You’re in quite dilemma, huh?

You’re not necessarily necessarily fat but you’re not a skinny twig either. You likely have a very pudgy stomach, and maybe some man boob-like things on an otherwise skinny frame. How do we solve this? By eating more and lifting heavy. When skinny fat guys focus on eating more high quality calories, lift heavy and get stronger, they tend to lose fat and build muscle at the same time resulting in a body recomposition effect. So just like the situtation above where the beginner is trying to lose weight, the scale is not a very accurate way of measurement here since you’ll be losing body fat and building lean muscle mass at the same time. Check out the next lesson on the best ways to measure progress.

getting started | what results 11

Intermediate lifter who is trying to lose fat

A

Alright so you’re no longer a beginner. I classify an intermediate as someone who has gained at least 15 pounds of muscle. Typically this means they have been training for at least 6 months, preferably

closer to a year. And if you’re an intermediate trying to lose fat, then you already have a solid base of muscle. This means you will not be building muscle and losing fat at the same like a beginner would. Instead, you should focus exclusively on dropping body fat while maintaining your current levels of muscle mass. If for some reason you do gain some muscle, just consider it a bonus. Someone focused exclusively on fat loss, should expect to lose about 1 pound per week. When you’re first starting out, you tend to lose weight faster (it’s not uncommon to lose up to 5 pounds in the first week). The more weight you have to lose, the more weight you will lose in the first week. But this is largely water weight. After the initial week, expect weight loss to taper off to about 1 pound per week. And once you get down to your last 5-10 pounds, expect weight loss to slow down even more to around 0.5 pounds per week.

Intermediate lifter who trying to build muscle

A

s an intermediate, your ability to build muscle fast dramatically decreases.

 After a year, you should expect to gain about 1-1.5 pounds of muscle per month (0.25-0.375 pounds per week).

Again, some of you might be freaking out about how low this amount if but how can you expect muscle growth to not slow down?

12 getting started | what results

If everyone kept on gaining 0.5 pounds per week, then dudes who have been training for 10+ years would have put on 200+ pounds of muscle which is just not possible, even with steroids.

Lesson Recap So let’s recap this lesson:

If you haven’t seen any serious strength gains and haven’t gained at least your first 15-25 pounds of muscle, then you are still a beginner.

•

Kill the idea of 30-day quick fix transformations in your mind.

•

Beginners who are trying to lose fat will likely gain muscle at the same time too so the scale is a very unreliable way to measure progress.

•

Beginners trying to build muscle will build about 0.5 pounds of muscle per week. So expect to build 20-30 pounds in your first year.

•

Intermediates trying to lose fat can expect to lose up to 5 pounds their first 2 weeks due to water weight decreases. But weight loss will taper down as they get closer and closer to their goal weight. Expect a steady 1 pound per week weight loss until you hit your last 5-10 pounds then weight loss will slow down to 0.5 pounds per week.

•

Intermediates trying to build muscle can expect to gain about 1-1.5 pounds per month (0.25-0.375 pounds per week).

getting started | how to track 13

“

IF YOU’RE NOT TRACKING,  YOU’RE JUST GUESSING.“

LESSON 3

HOW TO TRACK YOUR PROGRESS WITH SUPERHERO SHREDDING.

T

racking is an absolute must when it comes to losing weight or building muscle.

If you’re not tracking or at least have a decent idea of what your numbers and measurements are, then you’ll never really know for sure if you’re progressing. Below, I’ve outlined the 5 best ways to measure your progress when doing Superhero Shredding and exactly how to do it.

METHOD #1 – THE SCALE Let’s just get this out of the way since it’s by far the most popular measurement method. The scale is great but way too many get attached to the scale and whatever number shows up. There are 2 big problems with the scale:

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getting started | how to track

Problem #1 – Scale weight is heavily influenced by water weight so your weight can fluctuate like crazy on a daily and even weekly basis. So on days you eat a ton of sodium or carbs, you’ll likely see a large spike in water weight which can really mess you, emotionally if you tie yourself too closely to the scale. Remember, the scale just measures bodyweight which includes everything – muscle, fat, bone, organs, water, even the clothes you wear. It can’t differentiate between what’s what. Problem #2 – Like I mentioned in the previous lesson, beginners who are either trying to lose weight or are skinny fat have a tendency to lose fat and build muscle at the same time. So they could, in theory, lose 10 pounds of fat and gain 10 pounds of muscle, therefore not affecting the scale weight at all. Don’t get me wrong, you’ll look 10x better in the mirror but the scale weight itself might not change much. But if you do weigh yourself, how do you do it?

THE BEST TIME TO WEIGH YOURSELF IS IN THE MORNING, RIGHT AFTER YOU WAKE UP, TAKE A PISS, AND BEFORE EATING OR DRINKING ANYTHING. THIS WILL BE THE MOST  ACCURATE TIME TO DO IT.

The scale does work relatively well for intermediates looking to lose fat. Since at this point, you won’t be building muscle anymore and the weight should be steadily dropping. And an intermediate looking to lose 20 pounds should be 20 pounds lighter at the end of his journey. Again this is why the scale is just one method of tracking progress. The methods below are much more accurate.

METHOD #1 – TAPE MEASUREMENTS Tape measurements are a much more reliable way to measure progress. Here are the body parts I recommend taking weekly measurements of: Note 1: Obviously take off your clothes when measuring and make sure to use soft (not hard) measuring tape so you can easily wrap it around your body. Note 2: These measurements should be taken in the same state as you weigh yourself (after you wake up, after you take a piss, and before eating/drinking anything).

getting started | how to track 15

• • • • •

Shoulder circumference (at the widest point) Chest circumference (right across nipples) Leg circumference (at widest point) Waist circumference (at belly button) Arms (taken with biceps flexed at widest point)

If your focus is to lose weight, your waist measurement should go down as all other measurements remain the same. And if you’re a beginner, then you might also see increases in your shoulders, chest, legs, and arms at the same time your waist goes down. If your focus is to build muscle, your shoulders, chest, legs, and arms should be getting bigger while your waist remains relatively the same to ensure you’re building muscle, not fat. Also make sure you don’t purposefully flex (except when measuring arms) or suck anything in when taking the tape measurements.

METHOD #3 – BODY FAT MEASUREMENTS Body fat measurements are great, whether it’s via calipers, DEXA scans, or hydrostatic weighing but there’s always going to be a margin of error when it comes to measuring your body fat. I’ve had clients that used DEXA to measure their body fat but when they measured themselves, the DEXA scan said they lost 10% muscle mass when in fact, but the tape measurements and the mirror said otherwise. So definitely don’t use body fat measurements as your main method of tracking progress. If you want to measure body fat, I recommend calipers since they’re the easiest to use and most convenient. And as a general guideline, if your caliper measurements are going down and tape measurements (chest, shoulders, legs, arms) remain the same, then you’re definitely losing body fat, not muscle.

METHOD #4 – STRENGTH LEVELS This is one of the most underrated but effective ways to track progress. Building muscle is built on the law of progressive overload, meaning that you need to get progressively stronger over time (either in the form of adding weight or increasing the number of reps) and as long as you’re getting stronger, you’ll be able to build new muscle tissue since your body needs to adapt to the new load you’re moving.

16 getting started | how to track

For fat loss, you should focus on maintaining your levels of strength since maintaining your strength is generally a good indicator that you’re maintaining your current level of muscle mass. If you’re dieting and you find yourself losing strength on a weekly basis, then I guarantee you’re losing muscle mass. So make sure you track your progress in the gym. Make sure you’re gaining strength if you’re trying to build muscle and maintaining your current level of strength if you’re trying to lose fat.

IMPORTANT NOTE FOR BEGINNERS Like I’ve said multiple times – beginners are a special breed. They can lose fat and build muscle at the same time. And this means they can gain strength consistently even when they’re trying to lose weight. But once you hit that intermediate level, you will no longer be able to consistently get stronger while losing weight, and your #1 job is to just maintain what already have.

METHOD #5 – PROGRESS PICS/THE MIRROR Now this right here, is the MOST POWERFUL form of tracking. There is no better way of seeing results than with your own eyes. This is why the mirror and just analyzing your own body works so well. And nothing feels better in the world than taking 10-20 progress pics and seeing yourself transform over a few months. So take progress pics 1-2x per week (front, back, side of body) and you’ll have one of the most efficient ways of tracking your progress.

getting started | how to track 17

In a perfect world, all of them.

SO WHICH TRACKING METHOD IS BEST?

All these tracking methods work synergistically with each other. For example, when weight goes down, you tend to lose fat. When strength goes up, weight tends to go up since you’re building muscle. So really, just spend a 5-10 minutes each week and record your progress. I promise, you won’t regret it.

Lesson Recap So let’s recap this lesson: •

There are 5 main ways of measuring progress: Scale weight, tape measurements, body fat measurements, strength levels, progress pics (the mirror).

•

The scale is just a number and can be heavily affected by water weight. It can even barely change at all if you lose fat and build muscle at the same time.

•

Tape measurements are an accurate way to see which body parts are gaining muscle and to see if you’re only losing fat.

•

Body fat measurement methods can have a high margin of error but are still worth keeping an eye on.

•

Gaining strength is essential to gaining muscle and maintaining strength is essential to maintaining muscle. So keep your strength if you don’t want to lose muscle.

•

The mirror don’t lie. Take progress pics 1-2x per week.

•

Take all measurements in a fasted state when you wake up in the morning, after you take a piss, and before eating/drinking anything.

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superhero mindset THERE’S A ��� CHANCE YOU WILL FAIL �� ARROWS� WHY DO YOU WANT THIS ? INTRINSIC VS. EXTRINSIC MOTIVATION FIND YOUR WHY� DIG THROUGH THE ONION LAYERS TRUST THE PROCESS� JUST FUCKING DO IT

superhero mindset | there’s a 99% 19

LESSON 1

There’s A 99% Chance You Will Fail (2 Arrows) No one wants to fail.

S

eriously, failure sucks. When we fail we want to do nothing but go back to our old shitty life and habits.

This is all too common with fitness. For example, take the holy grail – New Years resolutioners. When January 1st strikes, everyone’s super fucking motivated, posting selfies and social media updates about how they’re going to “crush it,” and being so damn sure that they’re going to finally build the body of their dreams. The gym becomes more packed than a Japanese orgy house and the fitness industry sees a 500% spike in revenue across all boards. But then it happens.

FAILURE. People who hit the gym 5x per week the first week of  January, all of a sudden just stop going.

WHEN WE FAIL WE WANT TO DO NOTHING BUT GO BACK TO OUR OLD SHITTY LIFE AND HABITS.

20 superhero mindset | there’s a 99%

FAILURE IS GETTING SHOT BY

� ARROWS

O

bviously I’m talking metaphorical arrows, because otherwise you’d be like…dead. But every time you fail (whether it’s fitness, relationships, business, whatever…), you get shot by 2 arrows.

I actually got this idea from one of my favorite authors, James Altucher. Here’s what he has to say about the 2 arrows: BUT LISTEN� FAILURE IS ACTUALLY TWO ARROWS. THE FIRST ARROW IS THE FAILURE ITSELF. THAT FIRST ARROW IS A HORRIBLE IMPACT. KNOCKS YOU DOWN. KNOCKS THE BREATH OUT OF YOU. MAKES YOU BLEED. BUT THAT ARROW WON’T KILL YOU. THE SECOND ARROW IS HOW YOU REACT TO THE FAILURE. THAT ARROW WILL BLIND YOU, INFECT YOU, AND EVENTUALLY KILL YOU.

 ARROW #1 Arrow #1 is the immediate aftermath of the failure. It’s when you decide to binge eat 5000 calories just because you felt guilty about overeating 100 calories. It’s when you decide to skip the entire week’s worth of workouts just because you missed the first day. Arrow #1 sucks and you might feel depressed for days or even weeks. And this is fine. It’s all part of the process but what truly matters is how you react when you get shot by arrow #2.

superhero mindset | there’s a 99% 21

 ARROW #2 Arrow #2 is how you react to failure in the long run. Okay, so you had a slip up and binged eat on 5000 calories worth of doughnuts and double stuffed Oreos? Big fucking deal. Deal with it. That isolated event is NEVER going to be what determines your end result. Will it set you back a few days? Probably, but a few days is absolutely nothing compared to your end goal. When people email me saying how they feel like a failure because they binged eat, I always just want to slap them in the face. People don’t fail in fitness (or anything for that matter) because they screwed up one day or one event. It’s all about how they let that one event determine the rest of their journey. For example, if you had a binge eating episode one night, you need to learn how to brush it off and resume your normal diet as best as you can the following day. DO NOT be like most people who binge eat one day and decide to just say “fuck it” and binge eat the entire week only to promise they’ll do better next Monday and go on to repeat the cycle again.

DON’T VIEW FAILURE AS A BAD THING

M

ost people view failure as a bad thing. I view it as an opportunity.

An opportunity to analyze your mistakes and grow.

It’s when you decide to skip the entire week’s worth of workouts just because you missed the first day.

22 superhero mindset | there’s a 99%

Because on your path to building a superhero body, I’m 99% sure that you will fail somewhere along the way. I don’t know a single person who starts from absolute zero and builds a shredded physique without a single screw up. And yes, even with the workout and dieting systems I give you with Superhero Shredding, you’ll most likely screw up at least 1-2 times along the way. I’m not one of those gurus that say my system is 100% bulletproof. And please don’t be one of those ignorant assholes that say “I never fail.” No motherfucker, you will fail. And when you do, embrace it. It’s how you react to that failure (Arrow #2) that determines where you’ll end up 6-12 months from now.

Lesson Recap

It’s all about how they let that one event determine the rest of their journey.

•

There’s a 99% chance you’re going to fail any fitness program no matter how well-designed it is. So expect failure sooner rather than later.

•

Every time you fail you get shot with 2 arrows.

•

Arrow #1 is the event of failure itself (e.g. binge eating one night).

•

Arrow #2 is what you decide to after that event of failure. Do you decide to take that isolated event of failure and let it snowball into even bigger failures (e.g. binge eating for an entire week)? Or do you decide to get your shit together, learn from the failure, move forward and improve? The choice is yours.

•

Embrace your failure and grow from it rather than mull over it like a little girl.

superhero mindset | why do you want this? 23

LESSON 2

Why Do You Want This? Intrinsic Vs. Extrinsic Motivation.

I

know all of you bought Superhero Shredding because you want to lose fat, build muscle, and get into badass shape. It’s not like you all bought it because you think I’m super good looking.

But why do you want it to get in badass shape? What’s your motivation? Well first off, there are 2 types of motivation: intrinsic and extrinsic and really understanding these 2 is the first key to getting your shit together.

WHAT IS INTRINSIC MOTIVATION?

T

he first type of motivation is intrinsic motivation. The definition of intrinsic motivation is:

“Intrinsic motivation occurs when we act without any obvious external rewards. We simply enjoy an activity or see it as an opportunity to explore, learn, and actualize our potentials. ” When it comes to fitness, that means you workout and watch your diet because you’re doing it for yourself. You do it because you enjoy the process training, eating right, and seeing yourself improve. Literally every single guy I know who’s in amazing shape doesn’t train their ass off for years because they’re after LIKES on Facebook or Instagram. They don’t do it because they want to get laid. They do it for one reason and one reason only – themselves.