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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

            5 Proven Memorization Techniques to Make the Most of Your Memory How Cognitive Learning Benefits Your Brain 10 Best Brain Power Supplements That Will Supercharge Your Mind How to Upgrade Your Critical Thinking Skills and Make Smart Choices How to Reprogram Your Brain Like a Computer And Hack Your Habits

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            Last Updated on October 15, 2019

            How To Be Successful In Life? 13 Tips From The Most Successful People

            How To Be Successful In Life? 13 Tips From The Most Successful People

            What is success to you? How to be successful in life?

            To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

            All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

            There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

            With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

            What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

            1. Think Big

              From Michelangelo Buonarroti, Great Renaissance Artist:

              “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

              There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

              Imagine then, if he decided not to work as an artist.

              Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

              Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
              Instead be ambitious.

              2. Find What You Love to Do and Do It

                From Oprah Winfrey, Media Mogul:

                “You know you are on the road to success if you would do your job and not be paid for it.”

                This is a good quote to remember and think about when you’re at work.

                Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                Not sure what your passion is yet? You should learn about this Motivation Engine first.

                Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                3. Learn How to Balance Life

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                  From Phil Knight, CEO of Nike Inc.:

                  “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                  All too often, people think that to be successful, they need to make the object of their success their life.

                  If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                  However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                  If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                  In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                  To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                  4. Do Not Be Afraid of Failure

                    From Henry Ford, Founder of Ford Motors:

                    “Failure is simply the opportunity to begin again, this time more intelligently.”

                    There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                    Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                    His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                    He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                    Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                    Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                    If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                    5. Have an Unwavering Resolution to Succeed

                      From Colonel Sanders, Founder of KFC:

                      “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                      This, in many ways relates to the above quote about learning from your failures.

                      It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                      If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                      Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                      6. Be a Person of Action

                        From Leonardo da Vinci, Renaissance Genius:

                        “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                        Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                        Think about it, picture someone like William Shakespeare:

                        When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                        You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                        All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                        Applying this to you?

                        Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                        7. Cultivate Positive Relationships

                          From Theodore Roosevelt, 26th President of America: “

                          The most important single ingredient in the formula of success is knowing how to get along with people.”

                          The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                          People liked them. They wanted them to do well.

                          This is key to good leadership.

                          It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                          But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                          What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                          As such, help people and they may help you; and be good to people, and they my be good to you.

                          8. Don’t Be Afraid of Introducing New Ideas

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                            From Mark Twain, Famed Author:

                            “A person with a new idea is a crank until the idea succeeds.”

                            It is an unfortunate truth that those with the boldest ideas are often disregarded.

                            Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                            If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                            9. Believe in Your Capacity to Succeed

                              From Walter Disney, Founder of Walt Disney Company:

                              “If you can dream it, you can do it.”

                              Success has to be something you can imagine yourself achieving.

                              It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                              Keep dreaming!

                              10. Always Maintain a Positive Mental Attitude

                                From Thomas Jefferson, 3rd President of America:

                                “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.”

                                Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                However with the wrong mindset of doubt, you’ll be much easier to stop.

                                11. Don’t Let Discouragement Stop You from Pressing On

                                  From Abraham Lincoln, 16th President of America:

                                  “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                  It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                  When surrounded by doubts, giving up can actually seem like a good idea.

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                                  Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                  If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                  This is How Self Doubt Keeps You Stuck and How to Overcome It

                                  12. Be Willing to Work Hard

                                    From JC Penny, Founder of JC Penney Inc.:

                                    “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                    You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                    Whichever way you frame it, they say one thing:

                                    True success comes from work.

                                    You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                    Check out this article and you’ll understand Why Hard Work Beats Talent.

                                    13. Be Brave Enough to Follow Your Intuition

                                      From Steve Jobs, Co-founder of Apple Inc.:

                                      “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                      In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                      If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                      It’s like how your body can detect danger even when things seem safe.

                                      Ultimately then, you need to trust your own instincts.

                                      Final Thoughts

                                      What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                      Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                      More to Help You Succeed in Life

                                      Featured photo credit: Ryan Wong via unsplash.com

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