As males, there are certain things that we should be focusing on.


What would you add to the list? Let me know in the comments section at the bottom.


1)   Lift some heavy arse weights. Circuits and body weight training is great, but you also need proper strength training. It doesn’t matter if your goal is muscle growth or fat loss. The process, when it comes to training at least, is virtually the same. Weight training should be a constant.


2)   Lay off the beer. I’m all for a nice beer. The problem is the hops, and how it gives you moobs. If you’re drinking, keep it controlled, and stick to spirits on the rocks or red wine.


3)   Get your testosterone checked.


4)   Fix your testosterone There are a lot of benefits to having more T.


5)   Don’t let yourself go. Being in a long-term relationship is no excuse to let your body fat percentage or your fitness get out of control.


6)   Treat your girl like a princess.


7)   Work harder. You need to increase the intensity in your training. Yes, I’m speaking to YOU


8)   Stressed at work? Chances are the stress levels will effect your relationships, career, and training. Try to address the cause of the problem, instead of always reacting to the stress.


9)   Meditate. Try any of these.


10) Don’t write your own programs. Follow a structured program like this one


11) Get an annual blood check. This is something I’ve been lazy with. But even guys in their 20’s and 30’s should still book an annual test.


12) Book something once per year to challenge you. You need to have something to train for. An obstacle course, a photo shoot, perhaps you just want to get insanely peeled for the beach holiday. Whatever it is, set a date, and lock it in.


13) Know you why. On a blank sheet of paper, write down 20 x reasons why you want to achieve your goals. Think deep. The first 5-10 answers will be easy – get a 6-pack, look great, feel confident. The last 5 answers will be the ones that really matter. Chances are, the last 5 will include reasons that don’t include you, and may even include your grandchildren or great-great grandchildren.


14) Set a consequence. You’ve got your goal, and your motivation behind it is written down. Now one way that I know to increase the likelihood of achieving the goal is via an anti-charity. Basically, if you don’t achieve your goal, you have to give a sum of money to a cause you HATE. Pick a sum that will hurt.


For example, you will have to give it to the opposing political party or hated footy team. Can you imagine trying to sleep through an alarm, when you know that if you fail you’ll need to sign a $1,000 cheque to the Labor Party, or the Collingwood Football Club?


15) Look after the corned-beef. Unhealthy teeth and gums is serious stuff. Periodontal disease is associated with cancer, heart disease and the accumulation of visceral belly fat, as well as impaired gastrointestinal function, fertility, sexual function and brain processing. Now, go floss.


16) Breakfast is NOT the most important meal of the day. It turns out, we were wrong.


17) Practise intermittent fasting. It’s the easiest meal plan in the world, flexible, and doesn’t limit major food groups. 


18) Eat carbs at night. Once you’re below 16-20% body fat, your body can start to tolerate more carb’s. On workout days, incorporate 50-75g of carb’s. That’s about 50% of your daily carb intake. The other 50% should come from a…


19) Post-workout meal. Include 50-75g of carb’s post workout on your workout days. Try sweet potato, rice, or if you’re having a shake, use some organic berries and coconut water.


20) Don’t neglect Vitamin D. Aim for 15-20mins of sunlight daily without sunscreen. Here are 25 reasons why.


21) Incorporate super sets. Pair up two non-competing exercises to save time in the gym. For example, pair an upper and a lower-body exercise. Rest 45-60 seconds between each set. This will save 10-20 mins from your workout, and turn your lifting session into a cardio workout.


22) Stretch your hip flexors. They hate you. And will give you shitty posture. Stretch them daily.


23) Stay away from energy vampires. They will drag you down, kill your dreams and suck the life right out of you. 


22) Start your day strong. Don’t hit the alarm 4 times and then rush out the door. Give yourself time. I like Robin Sharma’s idea of the 20/20/20 method each morning


24) Incorporate a 10-20 min morning workout. Here’s my 15 minute routine that has worked wonders for my mobility.  

  1. Pushups x 10
  2. Squats x 10
  3. Reverse lunges x 5/side
  4. Hip flexors x 30 secs/side
  5. Cat camels x 10
  6. Chest stretch x 60 seconds
  7. Foam roll – full body
  8. Repeat


25) Hydrate. You’ve heard this one before. Here’s how to make it easy. When you wake up, drink .5L. Every hour on the hour until your first meal, then sip all day.


26) Once you go black… Skip the milk and sugar, and have your coffee straight up. You’ll save calories and still get the benefits of caffeine 


27) Invest in an Aeropress for your home coffee.


28) Don’t binge. Binge drinking = estrogen. Estrogen = moobs and love handles. Capiche?


29) Run sprints. Ditch the long runs, they only result in boredom and chronically elevated cortisol. Find a grassy hill, set a 25 minute timer, and go to town on that thing.


30) Turn off the TV. It’s killing your sex-drive, testosterone and your ability to sleep. Still watch your favourite TV, but reduce watching shitty programs you don’t even enjoy.


31) Have guy time. Book some time with your close mates to watch sport, shoot the breeze and catch up.


32) Get your prostate checked. Us men have such an ego when it comes to this stuff. It is happening to men as young as 30. Swallow your pride, and get a check up. Each year in Australia, close to 3,300 men die of prostate cancer, which exceeds the number of women who die from breast cancer annually. 


33) Take short 20-minute naps. This tip is for you if you don’t get your 7-8 hours of sleep per night.


34) Cook with coconut oil or macadamia nut oil. Canola and vegetable oils are toxic – get rid of them.


35) Eliminate the majority of inflammatory foods from your diet – soy, corn, wheat, gluten, sugar + alcohol. This meal plan does all of that.


36) Diet fact: if it’s in the house, it will eventually be eaten. Give it away or throw it out.


37) Pre-plan your day to get more shit done. The simple tricks here will improve your ability to get into GSD mode.


38) Do you best, and pursue greatness.


YOUR turn – what would you add to this list?

Speak to you in the comments below…