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This 24 Hour Workout Will Leave You Thinking, Looking And Feeling So Good!

This 24 Hour Workout Will Leave You Thinking, Looking And Feeling So Good!

When your mind is clear, you look and feel better. Over the past couple years, I have been experimenting with a routine to improve my cognitive capability and overall life satisfaction. I call this routine The 24 Hour Workout.

Imagine if you could see the connection between how you Think – Look – Feel. Would you see a gap?

    If so, let me share with you a way to fill this gap — The 24 Hour Workout. Here is what you can expect to find if you read on:

    What is the 24 Hour Workout?

    Essentially, The 24 Hour Workout is a routine that provides you the following:

    • 24-hour pump. Jump start your morning with an aerobic exercise, followed by push-ups, planks, and curls throughout the entire day.
    • Break your comfort zone. Since you must do your push-up and plank routine throughout the entire day, you will be forced to do these exercises in front of people. It is awkward the first time you are planking in an airport!
    • Spark Neurogenesis. Exercising, especially in the morning, prepares the brain for optimal learning and sparks Neurogenesis. Neurogenesis shows that exercise is strongly correlated with increased brain mass, improved cognition, and new brain cell production. It is sparked by exercise. Explicitly, aerobic exercise is the optimal vehicle for the production of the substance known as brain-derived neurotrophic factor (BDNF).
    • Kickstart your metabolism. Metabolism is the sum of total energy our body expends each day. Just as in our car, we burn less fuel at rest compared to when we are moving.
    • Increased cognitive abilities. If you are like me, you will to turn into an audiobook junkie. You will find that you are able to read and/or listen to approximately 100 books a year. Additionally, you will be waking up before everyone else, so this is the optimal time to read.
    • Learn to embrace waking up early. To maximize this routine, you must wake up early. You do not have to be as crazy as I am with this routine, but you must embrace this.

    How I use The 24 Hour Workout

    Here is a summary of my 24 Hour Workout.

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    • 2:30am: alarm goes off. Take first round of Qualia, then go back to sleep.
      *Tip: Keep Qualia (more on this later) and bottle of water next to you on your night stand.
    • 3:30am: wake up. Qualia will naturally get you moving and wake you up. Then do your first round of push-ups, plank, and curls.
      *Tip: I found that it takes around 45min to 1hr for your “Qualia Alarm Clock” to kick in.
    • 4:00am: stretch, listen to an audiobook, then perform an aerobic exercise. I normally run (always outside if possible) for 3-5 miles daily. Perform your push-ups, plank, and curls.
      *Tip: If you find it difficult to wake up, try the following: immediately splash cold water on your face, walk outside if it’s cold out, or turn your shower to its coldest setting and get in! Also, sleep in your running clothing or keep them next to you in bed.
    • 5:00am: shower and listen to an audiobook. Perform your push-ups, plank, and curls.
    • 5:30am: read, write, blog, or journal. Perform your push-ups, plank, and curls.
    • 6:30am: eat breakfast. Perform your push-ups, plank, and curls.
    • 7:00am: Spend time with family.
    • 7:30am: Perform your push-ups, plank, and curls. Head to work.

    Throughout the day I attempt to complete 10 sets of the push-up, plank, and curl routine. I set a timer on my Fitbit so that every 30min to 1hr I knock out a set. Furthermore, at 12:00pm I take the second round of Qualia with food.

    The Five Pillars of the 24 Hour Workout

    The Five Pillars of The 24 Hour Workout:

    Pillar #1 Cardio and Audio

    Some type of cardio exercise is mandatory. This is the optimal way to spark Neurogenesis and will provide an abundance of health benefits. I recommend performing this five days a week and always listen to an audiobook while performing your cardio routine.

    Pillar #2 Power Up

    I have started to focus more on quality rather than quantity. Specifically, when I complete my push-up and plank routine. I now focus on form and muscle fatigue, not repetitions. I recently started to perform Power Push-ups and Power Planks.

    Power Push-ups I recommend reading further about it in my other article:

    The Simplest and Most Effective Exercise in Existence: The Power Push-up

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      Power Plank A great how-to video for the power plank can be found here. The key is to get in a good planking position.

      First, tuck your butt under and squeeze, then drive your elbows down into the floor towards your toes and your toes up toward your elbows. Squeeze every muscle as hard as you can.[1]

        Pillar #3 Get Up Early

        This is the most important aspect of this routine, yet it is the hardest. Read How to Stay Awake and Energetic No Matter How Busy Your Schedule Is for tips on how to do this.

        Pillar #4 Nootropics – Qualia

        Ever since watching the film Limitless, I have been searching for something similar to the mysterious smart-drug called NZT-48. I am not completely insane and I do realize this pill is fictional. However, there are smart-drugs (nootropics) out there that are safe and legal. Qualia is one of those safe and legal nootropics. I have also found it to be the best. Find out more about Qualia here.

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        Pillar #5 Metacognition

        If you are really looking to maximize this routine, then you must look for ways to improve your metacognitive skills. Embrace reading and read every chance you get.

        How to adopt the 24 Hour Workout

        I recently came across a unique way to shatter my goals provided by travismcashan.com. Travis McAshan calls this The Bruce Lee Challenge. Adopt The 24 Hour Workout by using The Bruce Lee Challenge.[2]

        • Step 1: Choose your goal. This could be simply starting a morning routine.
        • Step 2: Decide your key objective. Here you are looking to break your goal down into specific and measurable metrics that you can track. For example, let’s say you have the following goals: 1) Wake up every morning by 5am; 2) Run 5 days a week (starting at 5:30am); 3) Read for 30 minutes every morning.
        • Step 3: Commit for 21 days. The human mind takes nearly 21 days to adjust to major life changes. Try sticking to your new routine for 21 days and see what happens.
        • Step 4: Take immediate action. This one is simple… get started now!
        • Step 5: Make a decision. After you have committed for 21 days, it is time to make a decision. Are you going to continue your new routine or not?

        Think – Look – Feel

        Most of us live life where we know we need to get better, yet it seems like we can’t.

        It seems as though how we think, look, and feel are all interconnected… which they are. When our mind is foggy and we can’t think, we don’t look well, and we don’t feel well. There is a gap in between each of these, but how can we fill it?

          So, what can we do? Adopt The 24 Hour Workout!

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            By simply adopting The 24 Hour Workout, you will find that your thoughts will be clear, you will look better, and ultimately feel better. By doing this, you will evolve into a more complex information processing system. Essentially, you will enter beast mode!

            Just remember to never give up. You will fail at times during this routine, but you can’t quit. Recently, my friend Casey King was frustrated as he wasn’t reaching 100% consistency with this routine. He felt like he was spinning his wheels. Here was my advice to him,

            “You will never get there as things will always get in your way. You have to be mentally okay with a 70-90% day, because that is better than the alternative. The important point is to never give up as your 70% day next year will be better than your 70% today. Essentially, your 70% day next year will be your 100% day this year.” – Dr. Jamie Schwandt

            Featured photo credit: Photo by Scott Webb from Pexels via pexels.com

            Reference

            [1] Human Form Fitness: How to Perform a Power Plank
            [2] Travismcashan.com: The Bruce Lee Challenge

            More by this author

            Dr. Jamie Schwandt

            Lean Six Sigma Master Black Belt & Red Team Critical Thinker

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            Last Updated on December 2, 2019

            10 Powerful Ways to Stop Worrying and Start Living Today

            10 Powerful Ways to Stop Worrying and Start Living Today

            Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

            In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

            These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

            1. Make Your Decision and Never Look Back

            Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

            But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

            Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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            2. Live for Today, Package Things up in “Day-Tight Compartments”

            You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

            The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

            3. Embrace the Worst-Case Scenario and Strategize to Offset It

            If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

            Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

            If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

            4. Put a Lid on Your Worrying

            Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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            To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

            In the same manner, you can put a stop-loss order on things that cause you stress and grief.

            5. Fake It ‘Til You Make It – Happiness, That Is

            We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

            If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

            Marcus Aurelius summed it up aptly:

            “Our life is what our thoughts make it.”

            6. Give for the Joy of Giving

            When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

            One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

            So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

            7. Dump Envy – Enjoy Being Uniquely You

            Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

            Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

            8. Haters Will Hate — It Just Means You’re Doing It Right

            When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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            So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

            9. Chill Out! Learn to Rest Before You Get Tired

            Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

            It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

            It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

            10. Get Organized and Enjoy Your Work

            There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

            But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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            Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

            More About Living a Fulfilling Life

            Featured photo credit: Tyler Nix via unsplash.com

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