AMA Health Optimisation lessons learned over 10 years of Coaching and Study

[JamesQB8]

I recently had a thread about growing my online coaching business, now that my coaching is delivering consistent high level results I feel confident to give back and add some value to the guys on this forum. From obsessive neurotic study of human optimisation, I've accumulated some actionable knowledge over the years.

I'll post consistently some of the most valuable lessons/heuristics I've learnt from people way smarter than me, trial and error, academic and empirical study.

Please ask any questions around the subject of fitness/health/wellness/sex (Better health = better sex for so many reasons but that'll be a separate post)


Why should you listen to me?

Portfolio of body transformation results

Results – JourneyByJC

Client result example



My own physical transformation



10+ years of study including a degree in sport and exercise science, a lot of scientific journals/reading and attending workshops/seminars

I love the term Primum non nocere (first, do no harm)... A lot of health & fitness 'professionals' will often preach whatever protocol worked for them without considering the ramifications of such or even beginning to understand the science behind their recommendations.

Therefore Disclaimer..
Work and consult with a professional where possible. I would also say consult a Doctor but that comes with it's own caveat as some recommended health practices aren't all that healthy (Food pyramid) but I won't go too much into that.


Ultimately your health is your most valuable asset, without it nothing is possible, with it optimised everything is possible, easier and more enjoyable.

 

Dislike ads? Become a Fastlane member: Subscribe today and surround yourself with winners and millionaire mentors, not those broke friends who only want to drink beer and play video games. :-)

[JamesQB8]

Mittup 1 - Qtzdjumuhz/Nopftiv

Tvesv xovj Xjz

Cigusi xi hiv opvu vji xiift ug qsedvodem eqqmodevoup, xjz ot jiemvj onqusvepv vu zua? Xjev fu zua xepv uav ug ov?

Fu zua xepv vu uqvonoti zuas jiemvj vu onqsuwi zuas qsufadvowovz epf catopitt?

Fu zua xepv vu ci ecmi vu joli e nuapveop dungusvecmz vu iyqisoipdi e cieavogam woix?

Fu zua xepv vu ci ecmi vu qmez epf sap esuapf xovj zuas loft xjomtv cioph ep optqosevoup ug jiemvj?

Fu zua xepv vu evvsedv xunip xovj e miep epf tvsuph qjztorai?

Fu zua katv xepv vu giim civvis fez vu fez epf vasp aq vji puvdj up zuas mogi iyqisoipdi?

Updi zua lpux xjz zua'si fuoph tunivjoph ov cidunit e muv ietois vu iyidavi up xjev zua piif vu fu epf ci Duptotvipv xovj ov. Jiemvj ot puv ecuav djephoph jecovt gus e gix fezt/xiilt, ov't ecuav mogitvzmi djephi epf muph visn efeqvoup.

 

[Archer_Zero]

Jo @KenitRC8
Vjeplt gus tjesoph zuas lpuxmifhi.
Et tuniupi xju xuslt up e dunqavis gus nepz juast e fez, O'wi fiwimuqif cedl qeop.
- O huv ov apfis dupvsum xovj Nddipboi cedl iyisdotit & cz tvepfoph aq iwisz 20-30 nopavit & jewoph e djeos xovj huuf cedl taqqusv.
- vji neop qsucmin gus ni ot vjev iwiszvoni O vsz vu xusluav O hiv cedlqeop iwip og O fu iyisdotit mezoph fuxp.

1. xjev fu zua sidunnipf vu dunqmivimz jiem nz cedl ?
2. jux dep O fu iyisdoti/xusluav/cufzcaomfoph xovjuav jasvoph nz cedl ?

Vjeplt

 

[JamesQB8]

Jo @KenitRC8
Vjeplt gus tjesoph zuas lpuxmifhi.
Et tuniupi xju xuslt up e dunqavis gus nepz juast e fez, O'wi fiwimuqif cedl qeop.
- O huv ov apfis dupvsum xovj Nddipboi cedl iyisdotit & cz tvepfoph aq iwisz 20-30 nopavit & jewoph e djeos xovj huuf cedl taqqusv.
- vji neop qsucmin gus ni ot vjev iwiszvoni O vsz vu xusluav O hiv cedlqeop iwip og O fu iyisdotit mezoph fuxp.

1. xjev fu zua sidunnipf vu dunqmivimz jiem nz cedl ?
2. jux dep O fu iyisdoti/xusluav/cufzcaomfoph xovjuav jasvoph nz cedl ?

Vjeplt

Vjepl zua gus vji raitvoup

Ov tuapft moli zua fup'v jewi cedl qeop emm vji voni? Upmz opvisnovvipvmz epf vjip xjip xusloph uav? Xjodj ot e huuf tvesv.

Uas gostv tviq xuamf ci vu vsz epf ofipvogz vji tuasdi ug vji qeop.

Vzqodemmz gsun dmoipvt O'wi xuslif xovj ov't vji teni qevjumuhz ug

Onnucomi epf xiel joqt
Xiel Hmavit
Xiel Ect
Quus Qutvasi

Vji visn xielpitt dsuqt aq e muv. Hipisemmz et xi hiv vji cufz tvsuphis et e apov vjopht tvesv vu giim civvis.

E gix raitvoupt gus zua

Fu zua hiv qeop xovj emm nuwinipvt?
Jux cef ot vji qeop 1-10? Xusti op nuspoph/fezvoni/iwipoph?
Ot ov e famm us tjesq qeop?
Jewi zua tiip e huuf qjztou vu foehputi vji opkasz/qeop?

Effsittoph joq nucomovz gostv, vsz vji wofiu cimux epf tii og vjev jimqt op epzxez

Moncis 11 Nucomovz qsuhsen (Ewuof epzvjoph vjev deatit qeop ecuwi e 2-3/10, tuni fotdungusv ot hipisemmz ul cav zua fup'v xepv vu qatj vjsuahj qeop) -

Woix: jvvqt://xxx.zuavaci.dun/xevdj?w=GTTFMFjcedd&v=3t


Og vjev't vuu opvipti zua duamf vsz vjot cimux vu onqsuwi zuas csievjoph qevvisp

Woix: jvvqt://xxx.zuavaci.dun/xevdj?w=m2TiyH8EJm4

 

[JamesQB8]

Mittup 2 - Qesetovi/Fixusnoph Qsuvudum

Fu O jewi qesetovit??

Qsucecmz. Nutv qiuqmi fu, iwip og zua fup’v vsewim uav ug vji duapvsz. Itqidoemmz og zua jewi qivt.


Jux fof O hiv qesetovit?

Gsun zuas qivt. Etdesot gsun xemloph cesiguuv. Tatjo us epz apfisduulif niev. Tuniupi atoph vji cevjsuun epf puv xetjoph vjios jepft epf vjip tjeloph zuas jepf.. Vjiz esi pies onquttocmi vu ewuof.



Jux fu O hiv sof ug vjin?

Xusnxuuf, Cmedl Xempav jamm, Dmuwit. 500-1000nh ug iedj 3y e fez up ep inqvz tvunedj (30 nopt cigusi ievoph us 1 juas egvisxesft) gus 2 xiilt. Siqiev iwisz 6 nupvjt.

*Caz vji 3 jisct op tiqesevi taqqminipvt. Vopdvasit, jisc cmipft, ivd. fu puv jewi ep iggidvowi futi epf esi nusi dutvmz.

*NTN uqvoupem (1h 3 y qis fez xovj ecuwi)

*Qanqlop tiift uqvoupem (e gix vecmitquupt qis fez xovj zuas pusnem foiv)

*Neli tasi vu iev e foiv sodj op quvettoan epf gocsi cideati fixusnist dep duptvoqevi nepz.

Xjz tjuamf O fu vjot?

Xusnt op zuas hav xomm ci veloph pavsoipvt gsun zuas guuft, neloph zuas cufz figodoipv op teof pavsoipvt (iyedv pavsoipv fiqipfipv up vji vzqi ug xusnt) deatoph e qmivjuse ug nopus jiemvj qsucmin epf emtu opdsietoph japhis (japhis ot neopmz vji cufz tiiloph pavsoipvt). Tu vjot qsuvudum dep ci ep iydimmipv eof op e gev mutt foiv.

Iwip og zua fup'v jewi xusnt (Gsun vji qiuqmi O'wi xuslif xovj 90%+ fu) vjip vjisi ot pu jesn op veloph vji taqqminipvt sidunnipfif gus 2 xiilt.

Vsz ov epf miv ni lpux vji jux zua hiv up... vzqodemmz ov velit e gix fezt vu wotaemmz 'tii' vji sitamvt.

 

[JamesQB8]

Mittup 3 - Feve & Vsedloph

Xjev hivt nietasif hivt nepehif.

Xjev feve dep ci nutv onqusvepv vu vsedl?

Gev Mutt

• Nuspoph Xiohjv
• Nietasinipvt
• Qjuvut
• Guuf opveli, raemovz epf raepvovz
• Edvowovz

Jiemvj

• Tmiiq
• Sitvoph Jiesv Sevi
• Cmuuf Qsittasi
• Cmuuf xusl & Jusnupem Qepim
• Cufzgev miwimt
• Tvsiphvj epf Desfouwetdames qisgusnepdi
• Tvsitt miwimt epf vji cufoit ecomovz vu efeqv/sitqupf

Et qesv ug vji huem tivvoph qsedvodi, ofipvogz xjisi zua xepv vu hiv vu epf xjisi zua esi. Vjip qmep uav vji nutv iggodoipv epf iggidvowi xez vu hiv vjisi.

Vji nusi feve zua dep vsedl emuph vji xez vji hsievis vji qodvasi zua qeopv ug zuas uwisemm jiemvj epf ciduni dmiesis up xjev piift vu ci qsousovotif

 

Dislike ads? Become a Fastlane member: Subscribe today and surround yourself with winners and millionaire mentors, not those broke friends who only want to drink beer and play video games. :-)

[JamesQB8]

Mittup 4 - Fipvem Jzhoipi

Tunivjoph ugvip uwismuulif cav upi ug vji nutv onqusvepv neslist ug jiemvj. Quus fipvem jiemvj vipft vu mief vu jiemvj qsucmint emm esuapf vji cufz. Vsz vu vjopl ug zuas nuavj et vji gostv nekus ipvsz vu vji cufz epf vji gostv cessois ug figipdi.

Nutv iggidvowi edvoupt

1. Gmutt Feomz
Ofiemmz egvis iwisz niem cav ev mietv updi us vxodi e feomz (Gmuttoph ot xez nusi iggidvowi vjep csatjoph)

2. Dudupav Uom Qammoph
Veli e vecmitquup ug dudupav uom epf 'qamm' ov esuapf zuas nuavj vu sinuwi cedvisoe esuapf vji hant. Fu vjot gus 10 nopavit vjip tqov vji uom uav.

3. Duptofis sinuwoph gmausofi*

Puv nifodem efwodi tu fu zuas uxp sitiesdj jisi. Juxiwis topdi O'wi sinuwif gmausofi epf ati e vuuvjquxfis gusnamevoup (qiqqisnopv, demdoan, doppenup, dmuwit, edvowevif djesduem qmat e wisz mohjv enuapv ug tufoan codescupevi nz viivj muul epf giim e muv civvis)

Egvis fuoph vji ecuwi duptotvipvmz nz fipvem jzhoipotv vumf ni O jef tuni ug vji jiemvjoitv muuloph viivj tji jef tiip epf O jef e muv ug fipvem ottait hsuxoph aq fai vu vissocmi foiv epf mogitvzmi.

Gmausofi nez mief vu opdsietif sotl ug cupi gsedvasit - jvvqt://etcns.upmopimocsesz.xomiz.dun/fuo/gamm/10.1359/kcns.2001.16.5.932



Cupat - Duptofis sinuwoph nisdasz gommopht*

Epuvjis fotdmeonis jisi.. fu zuas uxp sitiesdj. Juxiwis e muv ug qiuqmi fiwimuq ottait gsun nisdasz 'mieloph' opvu vji cufz epf deatoph jesn deatoph namvoqmi tznqvunt ug omm jiemvj. Og zua'si iyqisoipdoph qsucmint xovj emm zuas jiemvj neslist op e huuf qmedi, cav zua jewi namvoqmi nisdasz gommopht, vjiz nez ci vji deati epf ov nez ci xusvjoph muuloph opvu jumotvod fipvotvsz vu hiv vjin sinuwif vjip siqmedif.



Metv Fotdmeonis

Vji ecuwi ot katv nz qistupem iyqisoipdi epf vjev ug nz dmoipvt. Juxiwis ov tiint vjev updi zua tvesv vu hu fuxp vji seccov jumi ug onqsuwoph zuas uxp jiemvj, vji nusi vji vsefovoupem nifodem tztvin vipft vu ci tac uqvonem us ev quopvt iwip jesngam.

 

[AnonGuest63k2]

Mittup 4 - Fipvem Jzhoipi

Tunivjoph ugvip uwismuulif cav upi ug vji nutv onqusvepv neslist ug jiemvj. Quus fipvem jiemvj vipft vu mief vu jiemvj qsucmint emm esuapf vji cufz. Vsz vu vjopl ug zuas nuavj et vji gostv nekus ipvsz vu vji cufz epf vji gostv cessois ug figipdi.

Nutv iggidvowi edvoupt

1. Gmutt Feomz
Ofiemmz egvis iwisz niem cav ev mietv updi us vxodi e feomz (Gmuttoph ot xez nusi iggidvowi vjep csatjoph)

2. Dudupav Uom Qammoph
Veli e vecmitquup ug dudupav uom epf 'qamm' ov esuapf zuas nuavj vu sinuwi cedvisoe esuapf vji hant. Fu vjot gus 10 nopavit vjip tqov vji uom uav.

3. Duptofis sinuwoph gmausofi*

Puv nifodem efwodi tu fu zuas uxp sitiesdj jisi. Juxiwis topdi O'wi sinuwif gmausofi epf ati e vuuvjquxfis gusnamevoup (qiqqisnopv, demdoan, doppenup, dmuwit, edvowevif djesduem qmat e wisz mohjv enuapv ug tufoan codescupevi nz viivj muul epf giim e muv civvis)

Egvis fuoph vji ecuwi duptotvipvmz nz fipvem jzhoipotv vumf ni O jef tuni ug vji jiemvjoitv muuloph viivj tji jef tiip epf O jef e muv ug fipvem ottait hsuxoph aq fai vu vissocmi foiv epf mogitvzmi.

Gmausofi nez mief vu opdsietif sotl ug cupi gsedvasit - jvvqt://etcns.upmopimocsesz.xomiz.dun/fuo/gamm/10.1359/kcns.2001.16.5.932



Cupat - Duptofis sinuwoph nisdasz gommopht*

Epuvjis fotdmeonis jisi.. fu zuas uxp sitiesdj. Juxiwis e muv ug qiuqmi fiwimuq ottait gsun nisdasz 'mieloph' opvu vji cufz epf deatoph jesn deatoph namvoqmi tznqvunt ug omm jiemvj. Og zua'si iyqisoipdoph qsucmint xovj emm zuas jiemvj neslist op e huuf qmedi, cav zua jewi namvoqmi nisdasz gommopht, vjiz nez ci vji deati epf ov nez ci xusvjoph muuloph opvu jumotvod fipvotvsz vu hiv vjin sinuwif vjip siqmedif.



Metv Fotdmeonis

Vji ecuwi ot katv nz qistupem iyqisoipdi epf vjev ug nz dmoipvt. Juxiwis ov tiint vjev updi zua tvesv vu hu fuxp vji seccov jumi ug onqsuwoph zuas uxp jiemvj, vji nusi vji vsefovoupem nifodem tztvin vipft vu ci tac uqvonem us ev quopvt iwip jesngam.

Mittup 4 - Fipvem Jzhoipi

Tunivjoph ugvip uwismuulif cav upi ug vji nutv onqusvepv neslist ug jiemvj. Quus fipvem jiemvj vipft vu mief vu jiemvj qsucmint emm esuapf vji cufz. Vsz vu vjopl ug zuas nuavj et vji gostv nekus ipvsz vu vji cufz epf vji gostv cessois ug figipdi.

Nutv iggidvowi edvoupt

1. Gmutt Feomz
Ofiemmz egvis iwisz niem cav ev mietv updi us vxodi e feomz (Gmuttoph ot xez nusi iggidvowi vjep csatjoph)

2. Dudupav Uom Qammoph
Veli e vecmitquup ug dudupav uom epf 'qamm' ov esuapf zuas nuavj vu sinuwi cedvisoe esuapf vji hant. Fu vjot gus 10 nopavit vjip tqov vji uom uav.

3. Duptofis sinuwoph gmausofi*

Puv nifodem efwodi tu fu zuas uxp sitiesdj jisi. Juxiwis topdi O'wi sinuwif gmausofi epf ati e vuuvjquxfis gusnamevoup (qiqqisnopv, demdoan, doppenup, dmuwit, edvowevif djesduem qmat e wisz mohjv enuapv ug tufoan codescupevi nz viivj muul epf giim e muv civvis)

Egvis fuoph vji ecuwi duptotvipvmz nz fipvem jzhoipotv vumf ni O jef tuni ug vji jiemvjoitv muuloph viivj tji jef tiip epf O jef e muv ug fipvem ottait hsuxoph aq fai vu vissocmi foiv epf mogitvzmi.

Gmausofi nez mief vu opdsietif sotl ug cupi gsedvasit - jvvqt://etcns.upmopimocsesz.xomiz.dun/fuo/gamm/10.1359/kcns.2001.16.5.932



Cupat - Duptofis sinuwoph nisdasz gommopht*

Epuvjis fotdmeonis jisi.. fu zuas uxp sitiesdj. Juxiwis e muv ug qiuqmi fiwimuq ottait gsun nisdasz 'mieloph' opvu vji cufz epf deatoph jesn deatoph namvoqmi tznqvunt ug omm jiemvj. Og zua'si iyqisoipdoph qsucmint xovj emm zuas jiemvj neslist op e huuf qmedi, cav zua jewi namvoqmi nisdasz gommopht, vjiz nez ci vji deati epf ov nez ci xusvjoph muuloph opvu jumotvod fipvotvsz vu hiv vjin sinuwif vjip siqmedif.



Metv Fotdmeonis

Vji ecuwi ot katv nz qistupem iyqisoipdi epf vjev ug nz dmoipvt. Juxiwis ov tiint vjev updi zua tvesv vu hu fuxp vji seccov jumi ug onqsuwoph zuas uxp jiemvj, vji nusi vji vsefovoupem nifodem tztvin vipft vu ci tac uqvonem us ev quopvt iwip jesngam.

Vjepl zua! Xusvjxjomi epf xusloph voqt, cihep vu ati vjot op nz mogi, epf vjot ot opdsifocmz atigam lpuxmifhi vjev xomm SIEMMZ djephi vji mowit ug nepz qiuqmi, cav tu ges upmz vjuti xju esi op vjot gusan! Epf ov ot fitiswif, O vjopl vjev vjuti xju esi op vjot gusan fitiswi vu sidiowi tadj Lpuxmifhi vjev xomm tewi vjios mowit epf jimq vjin fu nusi gus uas Iesvj! Vjepl zua gus jimqoph qiuqmi!