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Showing posts with label Benefits of Good Habits. Show all posts
Showing posts with label Benefits of Good Habits. Show all posts

Wednesday, August 9, 2017

30 Characteristics of a Good Guy

30 Characteristics of a Good Guy



  1. He has integrity and character:  simply put, a good guy is less talk and more action.  The Latin origin of “integrity” means whole, and when it comes to being a good guy, wholesome is sexy.  Everywhere he goes, he leaves a mark.
  2. He’s balanced:  family and friends always comes first.  He prioritizes his time and is well-rounded in many areas.  He’s a modern Renaissance man.
  3. He’s confident:  this doesn’t mean cocky at all.  He has a good self-image about himself and believes he deserves the best.
  4. He’s courageous:  he goes after what he wants even in the presence of self-doubt.  He’s not afraid to approach women and spark conversation.
  5. He listens:  the good guy doesn’t care about the sound of his voice.  He doesn’t interrupt and he follows the rule that 75% of the time should be listening vs. talking.
  6. He takes initiative:  the good guy is a leader, and takes the first step in a group setting and in a relationship.
  7. He’s detail-oriented:  as tough as it is for a man, the good guy tries to stay on top of it and is organized.  When it comes to pursuing the girl of his dreams, he knows the little things count the most.
  8. He has self-respect and gives respect to all:  he focuses on the kind of man he wants to be, and creates a positive internal self-dialogue.  A good guy is empathetic and forgiving.
  9. He challenges himself to be a better man:  most men are raised to believe they need to fight and conquer.  A good guy understands to overcome one’s own self is better than competing and beating anyone else.
  10. He’s committed and faithful:  he says what he means, and means what he says. He follows through with his word even with people who don’t follow through with theirs.  He’s loyal in relationship.
  11. He fights against injustice:  when a good guy sees another guy act out of line with a female, he thinks it could be his own sister, mother or daughter, and steps in to fight the injustice, even if it’s his own friend that’s causing the problem.
  12. He’s honest:  the truth can hurt, but it’s also the beginning of the healing process.  A good guy understands honesty might be tough up front, but the impact is far less than the outcome of long running white lies.
  13. He’s good with his money:  he makes decisions to plan for the future, and makes a budget for himself.
  14. He has good humor:  he doesn’t take himself too seriously, and is happy to be the pun of everyone’s joke.
  15. He’s humble:  he lets others sing his praises instead of himself.
  16. He’s a team player:  he understands the team’s success is his success, and cares more about the team winning than his own ego.
  17. He’s adaptable:  things don’t always go his way, but he picks himself up and tries again.  Throw him in any scene, and he’s comfortable.
  18. He has good manners:  his actions are made with care and consideration.
  19. He’s always learning:  the good guy loves life, and seeks to make the most out of it.  He reads at least one book a month.
  20. He’s shaped by men he respects:  he finds mentors, men he wants to be like, and regularly meets with them.
  21. He has true and close friendships:  he keeps a tight brotherhood around him and understands “iron sharpens iron as man sharpens man.”
  22. He has a desire to advance culture:  when he leaves the world, it will be a better place.
  23. He has temperance (moderate in action, thought, feeling and yup alcohol):  he’s not the wild and out of control guy at the party.  The good guy is the one who carries him home on his shoulders.  He thinks before he acts, and doesn’t let him emotions get the best of him.
  24. He supports and promotes moral excellence:  he knows what’s right and wrong.  The good guy is the one who helps an elderly lady carry her groceries to her car.
  25. He seeks peace when possible:  he confronts in private, but he’s never a doormat.  The confidence in himself is unwavering in tough times.
  26. He improves his physical health:  he knows his body is a temple, and works to improve his health and his image.
  27. He has a vision to lead:  with long-term thinking, the good guy leads with the realization his actions today will affect his life and others in the future.
  28. He has gratitude:  he works hard, and is thankful for everything he receives.
  29. He knows the importance of family:  not only is he concerned with the legacy he will leave, but he honors the legacy he has received and the traditions of his ancestors.
  30. He believes in his Creator:  he starts his day in prayer, and stops and listens for his next steps.

Friday, March 10, 2017

50 ​Fitness Truths


Fitness Truths


  1. Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
  2. You need to burn about 3500 calories to lose 1 pound of fat.
  3. Insulin and growth hormone have an inverse relationship. You must keep insulin under control if you want growth hormone to do its job of mobilizing fat.
  4. The average person can store 500 grams of glycogen.
  5. Only fat and protein are essential macronutrients – carbohydrates aren't (but that doesn't mean you shouldn't eat them).
  6. Muscle glycogen is about 3 parts water to 1 part glucose. This can add water weight at the beginning of a strength training program.
  7. You burn more calories during the 23 hours you don't exercise than the 1 hour you do.
  8. You don't need to do cardio to lose weight. You only need a calorie deficit. But that doesn't mean it isn't a useful tool.
  9. The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat. Total calories burned is what matters.
  10. You're never too old to do squats.
  11. Weight loss is not a physical challenge – it's a mental one.
  12. The scale cannot measure your body fat. However, this body fat caliper can. Use it.
  13. You can eat anything you want and still lose weight – but weight doesn't always equal fat.
  14. You can't target fat loss – fat loss is systemic.
  15. Muscle does not weigh more than fat – it's just denser than it.
  16. Zero grams of fat on a label doesn't always mean there's no fat in the food product. Always check the ingredients.
  17. Whole grain bread can contain many artificial chemicals – pick one that uses only whole food ingredients.
  18. Eating healthy is not more expensive than a junk food diet, especially once you consider health care costs down the road.
  19. You can't calculate body fat percentage from height and weight alone – you need to physically measure it.
  20. You can get glucose from both protein and glycerol – not just carbohydrates.
  21. Just because a box says "whole grain" on it, it doesn't make it healthy.
  22. You should never attempt weight loss at the expense of your health.
  23. Trying to be perfect with your diet sets you up for failure. Strive to make progress by continually creating healthy eating habits.
  24. Workout times and negative side effects are positively correlated. The quality of your workouts is more important than the quantity.
  25. Gym membership prices are usually negotiable. Don't be afraid to ask.  
  26. Cooking your food can both lower some nutrient content, and make some more bio-available.
  27. There's a high correlation between the fitness level of the people close to you, and your own physical fitness.
  28. It's harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
  29. Once an adult, fat cells can be created, but they cannot be lost – only shrunken. But that doesn't mean they can't shrink to close to nothing.
  30. Eating at night does not make you fat – overeating does.
  31. You don't need to do curls to get good biceps. Heavy rowing movements are excellent arm builders.
  32. Being skinny does not automatically mean you have a low body fat. Body composition is what matters most.
  33. The perimeter of the grocery store is where 90% of the healthy food is.
  34. If bad food is in the house, you'll be more likely to eat it.
  35. Thyroid hormone output and exercise intensity are positively correlated.
  36. Healthy levels of testosterone are good for both men and women.
  37. You don't need a gym membership to strength train. Your body weight is all the resistance you need.
  38. 90% of people underestimate how many calories they need to eat to lose weight. Use my calorie calculator to determine the correct calorie intake for fat loss.
  39. Workout intensity is positively correlated with the degree of EPOC – the afterburn effect. Boost your intensity if you want to burn more fat.
  40. There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.
  41. 80% of people who begin an exercise program will quit. About the same goes for people starting a diet.
  42. The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
  43. Strength gains come from muscle hypertrophy and improved muscle fiber recruitment. Include a variety of rep ranges in your workouts.
  44. Dehydrating a muscle by 3% can cause a 10% loss of strength. Drink plenty of water throughout the day.
  45. The thermic effect of food (TEF) is highest for protein. Up to 30% of its calories are used for digestion and assimilation.
  46. Lactic acid is not the cause of delayed-onset muscle soreness (DOMS). Lactic acid returns to normal levels within 60 minutes of finishing exercise.
  47. The more muscle mass you have, the more calories you burn at rest. Muscle tissue eats fat at all hours of the day.
  48. Direct abdominal exercises are not necessary to get good abs. Abs are used as stabilizers when you do squats, deadlifts, and many other exercises. Only a good diet will make them visible.
  49. You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
  50. Consistency and patience are key to long term successful weight loss.

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