Adding a healthy dose of muscle mass to your frame will not only make you more confident but you will feel energized.

We all know the saying “Look good, feel good.”

So, in this article, I will share with you a complete nutritional guide for daily muscle growth, so you can look, feel & perform at your very best.

The Importance Of Proper Nutrition for Muscle Growth

Nutrition is the most important key to achieving your physique goals.

Without proper nutrition, you will end up disappointed no matter how much hard work you put in.

People generally don’t fail to train hard (although they do fail to train smart)

The number one reason why most people aren’t getting results from their workout routine is because of their diets.

As legendary bodybuilding coach Guru Vince Gironda said “Bodybuilding is at least 80% nutrition.”

So then, How do you set up your diet?

It is no that complicated trust me. But it will require you to do some simple calculations in order to get an accurate estimation of your caloric intake and requirements.

Step 1: Establish Your Calorie Target

First of all, you need to calculate your BMR or basal metabolic rate. Your Basal Metabolic Rate or BMR is the number of calories that your body burns to sustain living on a daily basis. Basically, it’s the amount of calories you burn doing nothing.

Now, how to calculate your BMR?

BMR will vary greatly among individuals depending on so many factors like sex, age, height, weight, and bodyfat. Taking that into account, I think the best formula for estimating BMR is the modified Harris-Benedict formula because it takes body composition into account rather than just relying on weight.

For Men:
BMR=66 + (13.7 x lean weight in kg) + (5 x height in cm) – (6.8 x age)

For Women:
BMR= 655 + (9.6 x lean weight in kg) + (1.7 x height in cm) – (4.7 x age)

For example, if you are a 25 years old male who is 5’10(155cm) and weigh 180lbs(81kg) with 15% bodyfat your BMR would be around 1735 Kcal per day.

This will account for around 70% of your daily caloric expenditure.

Step 2: Calculating Your Maintenance Calories

After estimating your BMR, you need to factor in your daily activity levels in order to calculate your daily maintenance calories. Those are the calories that you maintain your weight at.

Most people are on the moderate activity level. So, you will need to multiply your BMR by 1.5

If we take our previous example, his maintenance calories would be 1735*1.5=2600 Kcal per day to maintain his weight.

Now, in order for you to grow muscle mass, you will need to eat in a caloric surplus. Most people know that. But the real question is how much of a surplus?

Because we don’t want to gain fat, we only want precious lean muscle mass.

How much of a calorie surplus will depend on many factors including genetics, age, metabolism, and insulin sensitivity.

But? I found that the best indicator to use as a reference is the starting bodyfat percentage. Your bodyfat levels would indicate whether you are someone who will benefit from a large caloric surplus, or you will do better with a more conservative approach.

Here is a rough guide for you;

Step 2: Calculating Your Macros

After estimating your daily caloric intake, the next part is to determine your macros profile.

Protein

First, we will start with your protein intake. Protein is the most important macronutrient for muscle growth as it is the main building material for muscle tissue.

As a main rule of thumb, protein intake for individuals looking to gain lean muscle mass should be at least 1 gram per lb of bodyweight. This is the minimum you should consume daily to get the achieve the most optimal level of growth possible in terms of lean muscle gain.

Your protein intake should be spread across all of your meals for the day, with at least 20-30 grams of protein per meal.

Why is that?

Because in order to fully stimulate protein synthesis, you need at least 2-3 grams of the amino acid leucine. To get that amount you need a minimum of 20 grams of complete protein.

Carbohydrates

The second macronutrient is carbohydrates. Carbohydrates have been a subject to a lot of controversy in recent years with some people blaming it for the increased obesity and health problems in todays society, while others claim that high-carbohydrate is the best way to eat.

I personally choose the middle ground between the two. I think some people would greatly benefit from a higher carbohydrate intake, while others will not. People who have always been ‘skinny’ with naturally low levels of bodyfat will usually will need a higher carbohydrate intake to gain muscle, while those who tend to store bodyfat more easily need to be more conservative.

As a numbers freak, here is again another guide on how many carbs you should be eating depending on your bodyfat levels:

The best and most beneficial time to eat carbohydrates is straight after a workout, to replenish your glycogen stores.

This is the only time where it is actually beneficial to consume sugary (high glycemic index) carbs like rice cakes and Gatorade.

At all other times, stick to low glycemic index carbs.

Oats, Lentils, Whole Wheat Bread and Quinoa are all great options. Those will keep your blood sugar levels stable and help you to sustain high energy levels throughout the day while avoiding unnatural energy crashes.

Fat

The third macronutrient is fat. Fat has also had it’s fair share of controversy over the years.

Until not so long ago, higher fat intake was considered dangerous even by most fitness and bodybuilding coaches.

But, in recent years, Fat has made a huge comeback with Keto and low-carb diets becoming wildly popular especially among celebrities.

For us, people looking to build muscle, our fat intake would simply be the remaining calories after establishing our protein and carbohydrate intake.

So, if we take our example as a reference. His calorie target is 2950 calories per day. He will consume 180 grams of protein and 270 grams of carbs. Since protein and carbs both have 4 calories per gram, his carb and protein intake would equal 1800 calories.

So the rest of his calories (790 calories) would come from fat. Which will be around 87 grams of fat.

The best time to consume fats is when you are not consuming a lot of carbohydrates.

I personally love to have most of my fat at breakfast time.

This is against the popular belief, but I have found that having a protein and fat only breakfast helped me to have a sharper mind during the day.

Also, it helped me to stay leaner while adding bodyfat. If you are someone with a poor insulin sensitivity, I suggest you experiment this approach as well.

Supplements

I am not usually a big advocate of supplement use as I think that you don’t need them to gain muscle and lose bodyfat. But there a few supplements that I think they are a must to build muscle and optimize your mental performance.

L-Tyrosine:

An amino-acid often found in good quality pre-workout supplements, and that is for good reason. L-Tyrosine stimulates the production of certain hormones and neurotransmitters in the body. It is also critical in controlling metabolism.

But, the main benefit of L-Tyrosine as shown by research is that it can help to blunt fatigue, improve mental clarity and increase overall performance.

Creatine:

Creatine is an essential supplement especially before your strength workouts especially if you are aiming to lift heavier weights.

In the first 10 seconds of a lift, the main energy system is ATP and Creatine Phosphate. With the ATP system, you break a phosphate group off and that releases energy to help you lift a heavy weight, Creatine will help to quickly put that Phosphate group back on to reproduce another ATP group.

In plain English, this is mean that creatine will allow you to lift 2 or 3 more reps with a given weight by speeding up the production of ATP.

More reps would equal more stress on your muscles and thus more growth.

I personally think Creatine is mandatory. If I was to choose only one supplement that I will take for the rest of my life, I will choose Creatine.

In the end, I hope you enjoyed the article guys. Now, time to make some Gainz!

The post The Ultimate Nutrition Guide for Daily Muscle Growth appeared first on Fearless Motivation - Motivational Videos & Music.

Quick Stats.
Name: Josiah Novak (aka Josiah Fitness)
Height: 6′ 1″
Weight: 205
Peak Bodyfat % 4
Average Bodyfat % 8
Instagram JosiahFtness
Facebook: Josiah Novak
Youtube: Josiah Fitness 

How did you get started with bodybuilding?

I started bodybuilding as a teenager when my parents got a divorce. I was an above average athlete but I was a skinny kid with a belly. I very self conscious about how I looked because all the guys I played sports with who were top level athletes looked much more muscular. My parents splitting up pushed me to spend time in the gym to get away from the unhealthy atmosphere in my home.

What made you decide it was time to take your bodybuilding to the next level?

After my sports career was over I decided to start building my body full time. I became a personal trainer and I studied the human body to really learn how to build muscle and create the ideal physique.  I was far from perfect and I actually made some really bad mistakes but it’s been an amazing journey so far.

What sets you apart from the majority – Why have you made it so far but many struggle?

I have a drive to succeed that refuses to die. Even at my lowest points in life I’ve always felt that I am destined to reach people and inspire them.  I’ve been through hell and back numerous times and I’ve made it out of some very dark places. To be still standing here tells me that I’m here for a purpose. Therefore i refuse to give up.

What type of music motivates you during training?

I love hip hop with some occasional EDM and maybe a killer rock song on the rare occasion:

-Gimme the Loot by Notoriois BIG

-How long will they mourn me? 2pac

-Jumpman by Drake and Future

Favourite Motivational Quote?

“The only easy day was yesterday” Navy Seal Quote

Favourite Bodybuilding Quote?

“The worst thing I can be is the same as everyone else. I’d hate that” -Arnold

Who is your greatest sporting inspiration?

I’m inspired by many great people who’ve achieved a lot. Arnold is number 1, but most people who inspire me aren’t in the fitness industry. Guys like Lewis Howes, Dale Partridge, and Carlton Mack all push me to be better.

Greatest Bodybuilding / Fitness Inspiration?

Arnold hands down

What would you say to someone who is possibly following your progress, and looking to reach the same level as you?

I would tell them to learn from my mistakes, always compete against yourself but never against anyone else, stay consistent, never give up and remember to enjoy the journey

What workout routine has worked best for you?

I train every body part 2-3 times per week. I love full body routines but my schedule doesn’t always allow time to do that. Lately I’ve followed a split like this:

Upper Strength

Lower Strength

Chest/Back

Legs

Shoulders/Arms

What is your favourite muscle to train?

Arms and Back!

What do you believe has been the biggest challenge in reaching your current level, both in bodybuilding

The biggest challenge has been keeping an open mind and not being afraid to try new things. Dieting and training are only as hard as you make them.

What is your diet like?

I count my macros so each day looks different. I eat a wide variety of healthy foods along with an occasional treat – but always within my macro plan.

What does your best CHEAT DAY look like?

I don’t believe in cheat meals or cheat days. That sets me up for a bad relationship with food. If I’m having a craving I’ll fit it into my macros. Or if I’m feeling run down I’ll increase my calories for a day or so. My favorite foods are truly healthy foods like potatoes, peanut butter, salmon and eggs.

Do you maintain a fairly lean physique year round, or do you really peak and cut for competition? 

After years of yo-yo dieting and getting very fat – I now stay very lean year round

What is your supplementation like?

Multi Vitamin, creatine and fish oil

Something your followers may not know about you:

I actually played as a pro online poker player for a period of time – I did very well and I still miss it!  I love to read and I’m also obsessed with movies and fitness fashion.

The post Josiah Fitness – Interview With Rising Bodybuilding Star Josiah Novak appeared first on Fearless Motivation - Motivational Videos & Music.

How did you get started with bodybuilding / Figure competition?

By the age of 18, I had been working out and lifting weights for about three years. I was devoting a large amount of time into building muscle and developing strength. When I started training, competing never was a goal of mine. I always admired the fitness competitors in this industry, but never thought I had what it takes to be able to do it myself. It frightened me just thinking about being on stage with hundreds of people watching. However, one day my boyfriend motivated me to step out of my comfort zone and give it a try. It was at this point that I turned my game face on and decided to put my absolute all into doing my first bikini competition in the summer of 2014.

What made you decide it was time to take your bodybuilding to the next level?

After placing first and earning my Pro status in my very first show, I had a drive to get my physique in even better shape. Being on stage for the first time, among so many beautifully fit woman really gave me the push I needed to train harder in the gym while also improving on my nutrition.

What sets you apart from the majority – Why have you made it so far but many struggle?

I never give up, no matter how difficult a situation is. I am an extremely passionate person and put my heart and soul into everything I do. I am not afraid to fail at something because I believe with every mistake comes a valuable learning experience. I push myself to new heights every day. I always keep going no matter how much pain I feel or how tired I may be.

What type of music do you listen during training?

I love to listen to anything that is going to pump me up and get me excited to workout. Usually I like to listen to Rap and Hip-Hop.

Favourite Motivational Quote?

“There are two types of pain, the one that breaks you and the one that changes you. In the gym, pain is felt as a result of weakness leaving the body. Physical pain is the glue of transformation and the pain of progress. The more you endure the harder it gets to accept the thought of failure.” –Greg Plitt

Who is your greatest sporting inspiration?

Michael Jordan is my biggest sporting inspiration because of his work ethic and perseverance. He believes that you should never fear failure and that if you want something in life you have to put in the work in order to make it happen.

Greatest Bodybuilding / Fitness Inspiration?

It is so difficult to narrow it down to just one because there are so many inspiring and motivational individuals. My top 2 would have to be Arnold and Greg Plitt.

What would you say to someone who is possibly following your progress, and looking to reach the same level as you?

I would tell someone to always stand tall and be proud of the progress they have made thus far. Never stop grinding for success. Do not throw in the towel when you face obstacles in life. Instead, push forward and keep your eyes focused on your goals. I would also say that everything takes time and results do not happen overnight. You must be patient and enjoy every step of the journey. If you aren’t quite where you want to be just yet, do not let that get you down. Instead, use it as fuel to work harder and harder.

What workout routine has worked best for you?

Monday: Lower Body

Squat 5 x 6-8
Dumbbell Lunges 3 x 20
Straight leg deadlift 4 x 10-12
Barbell Good morning 4 x 10-12
Leg curl 4 x 10-12

Tuesday: Arms/Abs

Dumbbell curl 3 x 10
Hammer curl 3 x 10
Skull crushers 3 x 10
Tricep pushdown 3 x 10
Dips 3 x failure
Russian twist 3 x 20
Cable chop 3 x 15

Wednesday: Lower body

Cable kickbacks 4 x 15
Hip thrust 3 x 15
Box jump 4 x 10
Step up 3 x 10
Adduction machine 3 x 15
Standing Calf raise 3 x 20

Thursday: Shoulders/Back/Abs

Dumbbell shoulder press 3 x 10
Dumbbell front raise 3 x 10
L-ups 3 x failure
Cable pullover 3 x 10
Seated cable row 3 x 12
Decline weighted crunches 4 x 15
Hanging leg raise 4 x 15

Friday: Lower Body

Squat 5 x 8
Deadlift 4 x 8
Leg press 4 x 12
Leg extension 3 x 12
Barbell lunges 3 x 20
Abduction machine 3 x 15

Saturday: Cardio
Sunday: Recovery

What is your favourite muscle to train?

I absolutely love leg day! More specifically, training glutes and hamstrings are my favorite.

What do you believe has been the biggest challenge in reaching your current level, both in bodybuilding

The discipline for dieting for a competition has been the biggest test mentally for me thus far. It can be challenging at times to keep an extremely clean diet due to all of the cravings that I experience during prep. I have to just constantly tell myself you can do this and not give in to any temptations.

What is your diet like?

Meal 1: ½ cup of oatmeal with 1 scoop of protein
Meal 2: Fruit smoothie
Meal 3: 6 oz chicken, brown rice and vegetables
Meal 4: almonds
Meal 5: 6 oz chicken/tuna, vegetables and salad
Meal 6: 4-5 servings of eggwhites

What does your best CHEAT DAY look like?

I typically will not devout an entire day to eating poorly, but I will incorporate a cheat meal into my normal day of eating. It is so hard to narrow it down, but my best would probably be a huge stack of chocolate chip pancakes or a big juicy burger with sweet potato fries/onion rings.

Do you maintain a fairly lean physique year round, or do you really peak and cut for competition?

I try to maintain being lean all year round. During offseason however, I do less cardio and focus on building strength and developing muscle. I try to do this while putting on as little body fat as possible. My diet still remains clean, but it is not as strict. My body fat typically will go up a little bit, in comparison my stage physique.

What is your supplementation like?

Whey Protein, fish oil, multi-vitamin, CLA, BCAA

Something Interesting your followers might not know about you?

The most I have ever squatted for one rep was 300lbs. weighing at 105lbs.

Follow Ashley on Social Media:

Instagram:  Instagram.com/ashleynocera
YouTube: https://youtube.com/ashleynocera
Twitter:  https://twitter.com/ashleynocera
Facebook page: https://www.facebook.com/AshleyNocera1
Snapchat: ashleynocera
Email: ashleynocera1@gmail.com

The post Ashley Nocera WBFF Pro Bikini Model – Interview & Motivational Video appeared first on Fearless Motivation - Motivational Videos & Music.

Instead champions are made behind closed doors, forged in the iron fire of excruciating reps, molded by poundage’s that would crush a mere mortal, with intricate details meticulously carved in by hour after hour of sweat soaked, semi-starved cardio that takes drives forces an athlete to push themselves beyond the finite boundaries of limitations – a place where only the Fearless reside.
At last year’s NPC Nationals Middleweight Champion David Paterik’s years of blood, sweat, tears, and sacrifice finally paid off in the form of an IFBB Pro card. Recently I had a chance to catch up with David in the midst of preparing for his IFBB Pro debut, and you can catch all of the details right here, in this Fearless Motivation exclusive interview.

Q.) I’d like to start by taking a step back and talking about life before bodybuilding. Before you began training, did have any sort of athletic background, or experience living a healthy lifestyle?

David Paterik – Image Credit: Instagram

A.)Believe it or not, I grew up rock climbing and mountain climbing. My father is a well-known Mountaineer in the Pacific Northwest and has traveled the world climbing peaks, frozen waterfalls and giant rock faces. He’s 57 now and in crazy good shape. Naturally, he brought me up doing it and I’ve always had some “Spidey” – like characteristics to climb well – some great memories there. I also played baseball and basketball growing up, and for 5’7″ I could jump higher than just about all my teammates, and just for the record, I still can!. I’ve always been a naturally gifted athlete. My folks handed down some pretty awesome genetics and fed us kids well. My sister is a ripped muscular beast, and used to be plastered all over the fitness magazines back in ’03 -’05. So, you could say it runs in the family.

Q.) Like many of us, you caught the bodybuilding bug by getting swept up into old muscle magazines. Who do you remember being the first bodybuilder that really inspired you to begin training?

A.) I distinctly remember as a young teen in disbelief when flipping through MD and seeing black and white Per Bernal photos of Kevin Levrone. I almost did not think it was real. But it wasn’t until over a decade later that I actually started training.

Q.) What made you decided it was time to enter into the competitive side of the sport?

A.) I started fitness modeling around 2004, traveling all over the states shooting for top name fitness photographers, and started getting published. I always handled my own prep and came in great “photo shoot shape.” It wasn’t until 2012 that many were hounding me to compete as they believed I would be very competitive. So, without too much thought, I entered the Washington State Open in 2012 as a Light Heavyweight and took second place to a very seasoned competitor, Dominick Semenza. I thought, hey, if I could come this close, I could win. So I trained my ass off for the coveted 2013 Emerald Cup and with the advice of my then coach, Brandon Lyons, I squeezed into the middle weight class and won. It was an amazing overall stage and I shared it with my best friend, Super Heavyweight Casey Bunce. Shortly after, I went on to compete at the 2013 USA’s in Vegas and took 10th place as a Middleweight. It wasn’t so much a blow to my ego, but a fire to my motivation. I went back to the drawing board, hopped on board with Coach Matt Porter, and competed at the 2014 NPC Nationals in Miami where I dominated a very strong and stacked middle weight class with a perfect score and won my IFBB pro card.

Q.) Let’s flash forward to when you made your first appearance on the National radar, back at the 2013 Emerald Cup. You entered into that show as a relatively unknown commodity, but after winning your class suddenly your name began to generate a lot of buzz in the bodybuilding world. Take us back to that show and talk about what you remember feeling after you walked offstage having won your class at one of the biggest amateur contests in the country.

A.) The Ecup, as I like to put it, is definitely a high profile regional/state show that has had many incredible competitors who have later turned pro. Seattle has some badass bodybuilders! I think after I won my class, I proved it to a lot of people, (my family mostly) that I could make a career out of this. My dad was in the crowd and it was his first show attendance. He told me that after seeing me win, he finally could understand what I was doing and began to really pay attention to my bodybuilding career. It opened his eyes. As far as the bodybuilding community, I definitely made a name in the northwest. It was my first win and I was feeling amazing. The trophy is still displayed in my home.

Q.) A few weeks later you packed up and headed south to take on some of the best amateur athletes in the sport at the USA Championships, where you placed top ten in your very first National level contest. Looking back, what would you say was the biggest lesson you learned during that 2013 contest season?

A.) Biggest lesson learned was, “I’M AMONGST THE BEST IN THE COUNTRY AND I HAD BETTER STEP UP MY GAME.”

Q.) The following year, in 2014, we saw you return to the stage at NPC Nationals, bigger, harder, and arguably the most conditioned athlete in the entire show. What changes did you make during the offseason to spur such dramatic improvements?

A.) Honestly, I just trained with more intensity and had a will to win. I had a taste of glory before and I wanted it again. My training had so much purpose and through it, I just grew and got much better in a little over a year.

Q.) Your offseason work paid off in spades because not only did you take the stage dramatically improved, but you also dominated a very tough Middleweight class on your way to winning your IFBB Pro card. What was the first thought that ran through your head after hearing your name announced as the winner?

A.) The real shock was at pre-judging when I got first callouts. They put 6 of us through all the poses once, put me in the middle, posed us a second time and then told me and one other, Tank Moore, to exit the stage. I didn’t know what to think! I turned to the expeditor and he said, “Dude! You’re done! Go back stage!” Tank and I shared an unforgettable moment as we knew we were in the top 2 spots and soon to be IFBB pros. The next day, I was awarded 1st place at the night show and I can honestly say, it changed my life man.

Q.) Now that you’ve managed to reach the summit of one of the sport’s biggest proverbial mountains, how to you keep yourself motivated to continue pushing to reach new heights?

A.) PRO DEBUT MAN!!! The big leagues! More motivated than ever. I have lots of work to do before I step on the pro stage in 2016. And I love the fact I have something worth working for. That and having a crazy hot wife and precious daughter is also great motivation to kill it and provide daily. We also have a boy on the way due in late November 2015.

Q.) What type of music do you listen during training?

A.)I’m a fan of music in general so quite a wide variety from hard core metal, (Avenged Sevenfold, Five Finger Death Punch) to some classic Van Halen and Boston. Little to no hip hop but if I do, it’s 90’s hip hop….THE REAL HIP HOP.

Q.) Is there anyone you’d like to thank for helping you reach this point in your career? When can we expect to see you take the stage next?

A.) I’d like to graciously thank my sponsors Inner Armour Sports Nutrition, Icon Meals, War Hammer Gym Gear and FitMark Bags. They have believed in me and supported so incredibly. My amazing wife for sticking by my side and seeing my vision and all the awesome fans I have made and met through the years. Love you guys. You can expect me to make my pro debut at the Vancouver Pro in 2016. And Corey, I’d like to thank you for all the support you’ve shown as well brother. Thank you.

Q.) Where can your fans find you on social media?

For nutrition, workout regimens, contest and lifestyle coaching I can be reached at: dpaterik1@hotmail.com
Instagram: davidpaterik_ifbbpro
Facebook: David Paterik IFBB pro
Youtube page: David Paterik

St. Francis Assisi once said “Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.”

Image Credit: Instagram

Once David made the decision to start taking the necessary steps toward achieving his dream, it was only a matter of time before the lines of possibility began to blur and he crossed over into uncharted territory that few have ever truly dared to venture in to. And now that he’s already impossibility into a liar once, it doesn’t seem so far-fetched that we might see him do it again on the Mr. Olympia stage sometime in the very near future.

David Paterik Training Shoulders:

David Paterik Muscle Beach Workout:

The post Champions Aren’t Born They Are Made – David Paterik Exclusive Interview appeared first on Fearless Motivation - Motivational Videos & Music.

I Am A Machine is a powerful Gym Motivation Music Beat & Speech to push you through any massive gym session or get you crazy-pumped before your next big game.

Watch Free on YouTube: I Am A Machine (Made From Iron) – Gym Motivation Speech

Listen Free on Soundcloud & Spotify all day every day – I Am A Machine (Made From Iron) – Gym Motivation Speech

Download “I Am A Machine” Gym Motivation – Bodybuilding Motivational Speech – Music Track on iTunes | Google Play or Amazon MP3
Script Written by: Sean jones & Nick Macri
Speaker: Jones 2.0

Lyrics – I Am A Machine (Made From Iron) – Gym Motivation Speech

When you walk through those doors you can’t be human anymore
A human effort is not good enough
You have to become a beast
You must turn into a beast
A machine.

Every muscle, every bone, every particle inside my body dreads the moment when i walk through those doors…
For they know…
They will not escape unharmed.
If they leave without pain i have not done my job.
I always do my job.
I GET THE JOB DONE
EVERY TIME. EVERY DAY
NO EXCUSES.

Repeat after me:
I am reborn
I am a machine
I am no longer human
I am a machine, relentless, unstoppable.
And the gym is my battlefield!

I am a machine, my mind body and soul are perfectly in sync.
I can achieve anything I program my mind to.
I can do anything I program my mind to do.
I am everything I say I am.
I will become everything i believe i will become

There are many trials and obstacles that stand before me on this battlefield but I will conquer them all and leave nothing standing.
I am 100% focused on my mission
I am aware I may encounter distractions or outer interference but I will not be deterred.
I will not be knocked off my course.
I will remain focused until I have completed my mission successfully

The gym is my life
It’s more than lifting, it’s therapy.

I am a machine. Made from iron.

I am a machine.
I have no limitations.
I do not rest.
I don’t get tired.
Rest is for the weak
Tired is for the weak
This is my kingdom.
This is what i live and breathe.
You think you can outwork me? 
THINK AGAIN
I love this.
THIS IS MY LIFE!
You think you can stop me. No chance

I am a conqueror a dominator, a destroyer.
I destroy everything in my path.
I earn my stripes. I know respect is not given. I am a mirror of the hard work i put in. and no one puts in more hard work.
You can not hide the hard work
It is on show 24/7

I thrive in battle
I love the struggle, the strain.
Miss a day… HUH…
I don’t think so. 

i grind when you hide
i push when you stop
i don’t stop when you push
i workout when you sleep
Clanging and banging is music to my ears.

The extra mile is standard. i will do 10 extra miles
Better than yesterday… YES
Extra reps… YES
Always pushing the limit… YES

I am a machine
Made from iron

I am a machine, my mind body and soul are perfectly in sync.
I can achieve anything I program my mind to.
I can do anything I program my mind to do.
I am everything I say I am.
I will become everything i believe i will become

Live your dreams
Be fearless

The post I Am A Machine – Gym Motivation Music & Speech appeared first on Fearless Motivation - Motivational Videos & Music.

Hardly any have the inner belief, drive, or balls to go after what they want or to speak their minds about what they believe. Most are just willing to passively go through life never asserting their will and allowing others to dictate who they are.

Henry Rollins is not that type of guy. Rollins is a man who has never allowed others to box him in or to dictate his limitations. Whether it is music, spoken word, writing, acting, or comedy Rollins has been willing to attack and conquer all. He goes after each with a raw tenacity and honesty that can only be admired.

The interesting and surprising part of Henry’s inner strength is that he did not always possess such confidence in himself to be a leader and go after his dreams. As a young boy Henry was bullied, harassed, and abused. His life was heading done a path of pain and depression. But fortunately fate intervened in Henry’s life when he came across his school advisor, Mr. Pepperman.

Twenty one years ago Henry Rollins wrote the candid and stirring essay; Iron and the Soul. In it he recounts how the influence of one man and the introduction to weight training changed his life forever.

I recently had the amazing opportunity to ask Henry about what has changed with his weight training and workout regimen since the writing of Iron and the Soul. We discussed how he designs his workouts, what advice would he give a young Henry Rollins, and what would he say to a young man or women who was about to start weight lifting. Enjoy.

Exclusive Mini-Interview with Henry Rollins:

Henry Rollins – Born February 13, 1961 (54 years of age)

Q .How has your training changed since turning fifty?

A. Less weight, more treadmill and calisthenics

Q. Have you been able to challenge yourself while still avoiding injury?

A. I don’t really challenge myself. I get in there and do the work. I can’t afford injury. It’s never worth it.

Q. How is your workout program designed? Example, is it upper/lower, full body, or push/pull, ect?

A. At this point, it’s push/pull. That’s a good way to break things up and keep from over working parts of your body.

Q.  Do you set goals for yourself in the gym?

A. No, it’s just part of my day.

Q. In your essay Iron and the Soul you spoke of your advisor Mr. Pepperman introducing you to lifting. Do you ever think about where you would be if he had never taken an interest in you?

A. I do not. My life has been quite eventful and there is a lot of that “where would you be if” stuff that comes up. It was definitely a lucky break to have met him, that’s for sure. Beyond that, speculation on the past in this aspect is not interesting as it has nothing to teach me.

Q. If you could give go back and give any advice to a young Henry whether it would be about life, lifting, music, or anything. What would it be?

A. Most human relationships are not worth the time you put into them. Do not waste time with normal people. They are a plague and will only slow you down.

Q. What advice would you give a young man or women who were thinking about starting to weight train?

A. Think of your body as a car you can never trade in. Rarely is anything worth injury, especially to your joints. Humans are not weight bearing creatures. You were built to climb, walk, ect. Not for impact or for carrying around a lot of weight.

Henry Rollins Quotes

1. Do not waste time with normal people, they are a plague and will only slow you down – Henry Rollins

2. You need a bit of insanity to do great things – Henry Rollins

3. Keep your blood clean, your body lean, and your mind sharp. – Henry Rollins

4. If feel more lonely in a crowded room full of boring people than i feel on my own – Henry Rollins

5. Don’t do anything by half. If you love someone love them with all your soul. When you go to work, work your ass off. – Henry Rollins

6. I believe that one defines oneself by reinvention. To be NOT like your parents. To be NOT like your friends. To be yourself, to cut yourself out of stone. – Henry Rollins

Henry Rollins Speeches

Henry Rollins: The One Decision that Changed My Life Forever

Get Up – Motivational Video Featuring Henry Rollins

Henry Rollins – Inspiration

The post Henry Rollins Quotes & Workout Tips! – Exclusive Interview appeared first on Fearless Motivation - Motivational Videos & Music.

Beast Mode Workout – Bodybuilding Motivational Video:

Download “BEAST MODE (Do you Even Lift)”  on iTunes, Google Play or Amazon MP3
  

Beast Mode Workout – (Do you Even Lift)” Bodybuilding Motivation Music
Listen Free to Beast Mode on Soundcloud:

Speakers (Exclusive To Fearless Motivation)
1. Roger Shilladay
2. Corey Alvarez

Lyrics for BEAST MODE / Do You Even Lift Gym Motivational Track:

Are you going to be a LION or a sheep ?
The king of the jungle or another insignificant NUMBER in the herd.
A respected boss or slave to a boss.
A LEADER or a FOLLOWER

Do you Even Lift
DO YOU EVEN LIFT?
Do you even Grind?

It Aint been easy
An EPIC, ROCKY ROAD,
In the toughest of moments
FLICKED ON BEAST MODE
NOW IT is different
NOW IT’S MY day
RISE up, Grind out
I WILL Find a way!

The easiest thing to do is to GIVE UP
The hardest thing is to KEEP GOING when the chips are down.
TO KEEP PUSHING when things are hard.

Oh yeah it’s easy to put on the happy face when everything is going well.
What about when you are facing pain, defeat, failure?
What have you got INSIDE?
Have you got the STRENGTH TO CARRY ON?
Do you have the WILL to FIGHT BACK?!!

Body screams “NO MORE”
Soul says “cut the chitter chatter”
I came to LIFT & GROW
NOTHING ELSE MATTERS
YOU BEEN WRONG BEFORE BODY
YOU SAID I HAD LIMITATIONS
TILL I PUSHED YOU PAST THEM
AND EXCEEDED EXPECTATIONS
NOW I’M TELLING YOU SOMETHING!
IT’S TIME TO PUSH! IT’S TIME TO GROW!
ITS TIME TO UNLEASH MY FRIEND.
HIS NAME IS “BEAST MODE”.

You see everyone wants to be a beast.
That is, Until it comes time to do what real beasts do.

Real beasts work harder than anyone else.
They rise earlier.. they go down later.. they push harder.

THEY GIVE MORE AND THEY GET MORE.
Real beast don’t take S**T from nobody.

PLEASE FORGIVE ME GYM,
FOR I WILL ABUSE THIS IRON…
I FLICKED THE SWITCH
NOW YOU SOUND THE SIREN!
BANGIN AND CLANGIN
DOMINATE THIS DAY.
ULTIMATE GOAL
BETTER THAN YESTERDAY

You are not doing anyone any favors by dropping down to the level of the average human
You DO NOT WANT AVERAGE
You are anything but AVERAGE!

IT’S TIME FOR DISCIPLINE!
SACRIFICE AND DETERMINATION!
NO MORE WILL I SETTLE!
NOTHING SHORT OF DOMINATION!

FOCUS.
FOCUS.

Time To Grow.

UNREASONABLY STRONG
UNREASONABLY DEDICATED
UNREASONABLY COMMITTED!

HUSTLE HARDER
Be better than your competition. You better bet your ass there are people out there trying to take your spot.
Work harder
If they do 10 you do 11
If they get up at 6 you get up at 5
Know that for every minute you are sleeping, someone is working to take it all away from you.

Are you going to be a LION or a sheep ?
The king of the jungle or another insignificant NUMBER in the herd.
A respected boss or slave to a boss.
A LEADER or a FOLLOWER
You see a sheep is someone who EXPECTS the things he wants to be given to him
A LION is someone who goes out and HUNTS for the things he wants.

You are the captain of your fate
The master of your soul
The boss of your dreams
The KING of your goals
You can have be and do anything
You just gotta believe
One day will be your day
Then you will achieve

I AM MACHINE. I AM BEAST. ON THIS IRON. I WILL FEAST!!

The truth is I know within my heart I have what it takes
Many have come before me with less and achieved more
Many have reached the peak of success
And now, Now it’s my turn

MACHINE. BEAST. IRON. FEAST
Rise & Grind, Yeah Baby
LIVE YOUR DREAMS. BE FEARLESS!

Beast Mode by “The Motivator” Fan Made Video on Youtube – Bodybuilding Motivational Video:

Gym Motivation, Bodybuilding music, gym music, motivational beats, motivation music, weightlifting motivation, motivation music videos, beast mode motivation, do you even lift, Beast Mode Workout, Beast Mode Bodybuilding

The post Beast Mode Workout Bodybuilding Motivation Video & Music Track appeared first on Fearless Motivation - Motivational Videos & Music.

NEVER MAKE IT (Watch Me) – Motivational Music Track by Fearless Motivation now online, and available through all the majors. iTunes Google Play & Amazon MP3
Powerful Motivational speech mixed with our epic background music.

Buy “Never Make It (Watch Me) – Motivational Music Track” on iTunes, Google Play or Amazon MP3 now
  

TAGS: Motivational Music Track, Gym Motivation, Bodybuilding music, gym music, motivational beats, motivation music, weightlifting motivation, motivation music videos, Never Make it, Fearless Motivation

Featured Speakers:
Sean Jones (Jones 2.0)
Corey Alvarez

LYRICS For Never Make It Motivational Music Track:
Been Through Hell,
Bottom of the Barrel,
Complete Shame,
But mark by words,
You will remember my name.

You will never make it
You can’t do it
You are too weak
You are a failure
You are nobody

I AM POWERFUL,
I DISCIPLINED,
I AM A MACHINE

The line up for those that want to be champion is long
The line up for those willing to put in the work required to be champion is small.
Be patient, work harder than anyone else, and success will come faster and in a much larger scale than you ever imagined

Respect Is not given, it is earned
There’s nothing i cannot be, do, or have.

I’m on my way to the top

Success i can feel you,
I can taste you
I’m getting closer
I WILL CATCH YOU!

DISAPPOINTMENT AND FAILURE OUT OF MY WAY!
I’VE GOT AN APPOINTMENT WITH SUCCESS!

I am the captain of my fate
I am SELF MADE
Determination discipline desire
They will never fade!

Don’t ever let anybody tell you there is something in this world you can’t do.
Don’t ever believe there is something you can not be do or have
Don’t you ever believe you have limitations
There is no such thing as limitation

It doesn’t matter how bleak your current situation is.
you CAN turn it all around
You CAN!
Just decide!
Decide that today you will plan for your future
And when life beats you down
As you know it will
You will decide to get up
You will decide that nothing will get your my way
YOU ARE headed for the top
Make a promise to yourself
No matter how long it takes
No matter how hard it gets
No matter how steep the journey
I will reach my goal

I BELIEVE IT
.
I BELIEEEVEE IT!

Know that every minute you are sleeping
Someone is working to take it all away from you
Know what you want.
When you know your purpose, you will have reason to get up and deliver
Every single Day!
When you know your WHY, Nothing can stop you!

I WILL MAKE IT
I AM STRONG
SOLID
POWERFUL

If you believe anything is possible, guess what, anything is possible!
Mark this day in your diary
Because today is the day everything changed
Today you put everyone on notice
Today you said – i will no longer accept mediocrity
I will no longer accept a life that is less than i deserve
I will no longer accept anything less than the greatness that is within me

I AM A WINNER
A SUCCESS,
I WILL SHOW YOU
I AM MORE THAN SOMEBODY
I CAN DO IT
I CAN!
I WILL DO IT!
WATCH ME!

Every day matters
Every choice Matters
Every Reaction to circumstance matters!

You are an amazing creator
The master of it all
Focus on what you want
Abundance is yours

Today is my Day!

Because, in order to join the 1%
You gotta be willing to do the things the other 99% aint willing to do
The last set, The last rep, The last mile
That’s where we separate the greats
That’s where the 1% rise to the top

They might think it is in your best interest for you to have a safe life, and average life
I think we both know, you are far from average!

Know that every minute you are sleeping
Someone is working to take it all away from you
Know what you want.
When you know your purpose, you will have reason to get up and deliver
Every single Day!
When you know your WHY, and you are passionate about it, Nothing can stop you!

Push yourself to your limits and soon you will find
You are limitless

The post Never Make It (Watch Me) Motivational Music Track appeared first on Fearless Motivation - Motivational Videos & Music.

Arnold Schwarzenegger 6 Rules Success:

1. Trust yourself
Many young people are getting so much advice from their parents and from their teachers and from everyone. But what is most important is that you have to dig deep down, dig deep down and ask yourselves, who do you want to be? Not what, but who. Figure out for yourselves what makes you happy, no matter how crazy it may sound to other people.

2. Break the Rules
Break the rules, not the law, but break the rules. It is impossible to be a maverick or a true original if you’re too well behaved and don’t want to break the rules. You have to think outside the box. That’s what I believe. After all, what is the point of being on this earth if all you want to do is be liked by everyone and avoid trouble?

3. Don’t Be Afraid to Fail
Anything I’ve ever attempted, I was always willing to fail. So you can’t always win, but don’t afraid of making decisions. You can’t be paralyzed by fear of failure or you will never push yourself. You keep pushing because you believe in yourself and in your vision and you know that it is the right thing to do, and success will come. So don’t be afraid to fail.

4. Don’t Listen to the Naysayers
How many times have you heard that you can’t do this and you can’t do that and it’s never been done before? I love it when someone says that no one has ever done this before, because then when I do it that means that I’m the first one that has done it. So pay no attention to the people that say it can’t be done. I never listen to, “You can’t.” (Applause) I always listen to myself and say, “Yes, you can.”

5. Work Your Butt Off
You never want to fail because you didn’t work hard enough. Mohammed Ali, one of my great heroes, had a great line in the ’70s when he was asked, “How many sit-ups do you do?” He said, “I don’t count my sit-ups. I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.” That’s what makes you a champion. No pain, no gain.
But when you’re out there partying, horsing around, someone out there at the same time is working hard. Someone is getting smarter and someone is winning. Just remember that. Now, if you want to coast through life, don’t pay attention to any of those rules. But if you want to win, there is absolutely no way around hard, hard work. Just remember, you can’t climb the ladder of success with your hands in your pockets.

6. Give Back
Whatever path that you take in your lives, you must always find time to give something back, something back to your community, give something back to your state or to your country.
Remember these 6 rules. Trust yourself, break some rules, don’t be afraid to fail, ingore the naysayers, work like hell, and give something back.

6 Rules of Success by Arnold Schwarzenegger
Commencement Address
University of Southern California

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