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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

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            Dr. Jamie Schwandt

            Lean Six Sigma Master Black Belt & Red Team Critical Thinker

            The Ultimate Exercises to Improve Posture (Simple and Effective) What Is the Point of Life: The Reason Why You Exist 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

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            Last Updated on November 18, 2020

            50 Habits of Highly Successful People You Should Learn

            50 Habits of Highly Successful People You Should Learn

            If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

            That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

            Here’re 50 habits of successful people you should learn:

            1. Believe It to See It

            Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

            2. See Problems as a Wonderful Gift

            While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

            3. Keep Looking for Solutions

            Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

            4. Remember It’s All About the Journey

            Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

            5. Feel the Fear and Do It Anyway

            There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

            6. Always Ask Productive Questions

            It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

            7. Understand the Best Waste of Energy Is Complaining

            Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

            8. Don’t Play the Blame Game

            Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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            9. Maximize Your Strengths

            Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

            10. Be in It to Win It

            Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

            11. Know That Success Attracts Success

            People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

            12. Actually Choose to Be Successful

            Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

            13. Visualize, Visualize, Visualize!

            You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

            14. Be a One-Off Original

            Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

            15. The Perfect Time to Act Is Now

            Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

            16. Keep Learning, Keep Growing

            Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

            17. Always Look on the Bright Side of Life

            Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

            18. Having a Bad Day? Do It Anyway!

            We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

            19. Sometimes Risky Business Is Needed

            Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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            20. Accept Challenge All the Time

            Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

            21. Make Your Own Luck

            In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

            22. Ignite Your Initiative

            While many people are reactive, successful people are proactive – taking action before they have to.

            23. Be the Master of Your Emotions

            Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

            24. Champion in Communication

            Consciously working on effective communication skills gets anyone closer to success.

            25. Plan Your Life Strategically

            Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

            26. Become Exceptional at What You Do

            To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

            27. Choose to Live Outside of Your Comfort Zone

            While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

            28. Live by Core Values

            Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

            29. Realize Money Isn’t Everything

            Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

            30. Don’t Get Carried Away

            Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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            31. Self-Worth Is Not Tied to Success

            Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

            32. Kindness Breeds Kindness (And Success)

            Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

            33. More Humility, Less Arrogance

            Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

            34. Change Opens New Doors

            People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

            35. Success Requires a Healthy Body

            It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

            36. Laziness Just Doesn’t Exist

            Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

            37. Resilience by the Bucket Load

            When difficulty strikes, most would throw in the towel, but successful people are just warming up.

            38. Feedback Is Just Another Chance to Improve

            How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

            39. Your Vibe Attracts Your Tribe

            If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

            40. Can’t Control It? Forget It

            Successful people don’t invest time or emotional energy into things which they have no control of.

            41. Swim Against the Tide

            Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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            42. Alone Time Is Valuable Time

            More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

            43. Self-Standard Is Higher Than Most

            Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

            44. Failure Isn’t Rationalized

            While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

            45. Down Time Is an Important Part of a Routine

            Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

            46. Career Isn’t Who You Are, It’s What You Do

            Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

            47. Be Interested in Only the Path of Resistance

            While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

            48. Follow Through

            Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

            49. Invest in All Your Dimensions

            We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

            50. Put Your Money Where Your Mouth Is

            To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

            So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

            Bonus: 5 Bad Habits To Quit

            More About Success

            Featured photo credit: Juan Jose via unsplash.com

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