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Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
7 Day Superhuman System: Your 7 Day System To Becoming the BEST Version of Yourself Day 1 - Set Your Goals Day 2 - Focus on Breathing Patterns Day 3 - The Workout of the Mind (not what you think) Day 4 - Focal Point Day 5 - Mind to Muscle. Day 6 - Your Philosophy. Your 12 Rules You’ll Live By. Day 7 - Choosing the RIGHT Program For Your Body BONUS - The ONLY Workout Supplement You’ll Ever Need The great foot ball coach Vince Lombardi once said, “Practice does NOT make Perfect. Only perfect practice makes perfect” Are you hitting the gym with total one-minded focus or do you find your monkey brain firing off in all different directions? Are you really doing things in your life that push you into new levels of achievement? Are you really making the most out of your workouts or just going through the paces? To be quite honest the principles I will lay out for you are not new at all. They are all pieces of the puzzle we are going to use to make you the best person that you can be regardless of where you are starting from. It is the moment where everything else falls away and the only thing that matters is clearing your mind and being in the flow of any activity you choose.
But, when something becomes very comfortable for us we tend to slack off. First we slack off in our minds and then we slack off in our actual technique. This slippery path then leads into frustration because you just aren’t seeing the results you want to see. It could come in the form of a plateau or just plain boredom from what you are doing. It really doesn’t have to be this way. Just by following one of the systems laid out for you below you’ll be able to perform at your best anytime and any place. It’s all about getting you into the “Flow State” In his seminal work, Flow: The Psychology of Optimal Experience, author Mihaly Csíkszentmihályi (Pronounced Me-Hai Cheeks-Sent-Me-High) outlines his theory that people are happiest when they are in a state of flow— a state of concentration or complete absorption with the activity at hand and the situation. It is a state in which people are so involved in an activity that nothing else seems to matter. The idea of flow is identical to the feeling of being in the zone or in the groove. The flow state is an optimal state of intrinsic motivation, where the person is fully immersed in what he is doing. This is a feeling everyone has at times, characterized by a feeling of great absorption, engagement, fulfillment, and skill—and during which temporal concerns (time, food, ego-self, etc.) are typically ignored. And it is where your best superhuman self lies. This isn’t about comparing ourselves to others. This is about making you into the complete flow type of human being you deserve to be. Being completely in the moment with the ability to focus on any outcome you choose and to use your monkey brain to achieve that outcome automatically
How to Use This Guide Step 1 - Choose to do ONLY one of the principles one day at a time. How does one eat an elephant? One bite at a time Even though this is a 7 day system don’t be afraid to stray and do them at your own time. Take your time to integrate the principles in this guide with patience, persistence and diligence and you will see an acceleration in your progress. It’s funny but sometimes we just gotta slow down so we can actually speed up. That means taking each these principles and focusing on integrating one thing at a time. If that means spending an extra day to an extra week at one of the principles then so be it. Step 2 - Only choose the principles that speak the most to you. I know that some people need to be told what to do but what I offer is to do what you feel is right for you. Clear your mind and let your intuition guide you as to which principle to bring into your life. This was not meant to be a one-size-fits-all deal. We are all very different people and we must do the things that speak out the most to us instead of blindly following the word of others. That includes me. So choose the paths that have the most heart and the ones that speak to you the most. Just like the 6 Minute Superhuman program, the goal is to take what you like and discard the rest. Make this guide yours by choosing what to add and what to not add. It’s your choice in the end and it always has been. Step 3 - It’s Gonna be Hard Work but Enjoy the Journey
We (yes me too) get too fixated on the end result. We gotta enjoy the journey as much as we can and deal with the bumps and bruises that are inevitably going to come. Being the best version of yourself will be a straight path but the choice of being less than what you are meant to become makes life extremely hard. Enjoy getting uncomfortable and doing new things that challenge you to act in different ways than before. It’s the only way to live and see progress. Oh yeah, and have fun. If it isn’t fun it ain’t worth doing. Following these 3 steps will lead to sure success. Thanks again for reading and let’s get you started on getting into your flow state.
Day 1 – Set Your Goals “Creative striving for a goal that is important to you as a result of your own deep- felt needs, aspirations and talents (and not the symbols which the ‘Joneses’ expect you to display) brings happiness as well as success because you will be functioning as you were meant to function. Man is by nature a goal-striving being. And because man is ‘built that way’ he is not happy unless he is functioning the way he was made to function—as a goal-striver. Thus true success and true happiness not only go together but each enhances the other.” - Maxwell Maltz from Psycho-Cybernetics Cybernetics. It’s Greek for “steersman.” Cool. Here’s the easiest way to get what “Cybernetics” and what a “servo-mechanism” are all about: Think of how a guided missile works. First: You need to set a target (or “goal”). Then, you launch the missile (take action!). From there, the missile uses its mechanical “senses” (whether that’s radar or sonar or heat or whatever) to stay on target (they call that “positive feedback”). When it’s not on target, it gets “negative feedback” and simply adjusts its course so it’s BACK on track. REALLY powerful stuff. And a GREAT parallel to how WE operate. This exactly what happens when people set goals.
There is no straight line towards a goal and most likely just doing the things necessary to achieve them will be tough. But it is in goal setting and goal achievement where we find our best selves and truly go after the things we want to be, do or have. “A squirrel does not have to be taught how to gather nuts. Nor does it need to learn that it should store them for winter. A squirrel born in the spring has never experienced winter. Yet in the fall of the year it can be observed busily storing nuts to be eaten during the winter months when there will be no food to be gathered. A bird does not need to take lessons in nest-building. Nor does it need to take courses in navigation. Yet birds do navigate thousands of miles, sometimes over open sea. They have no newspapers or TV to give them weather reports, no books written by explorer or pioneer birds to map out for them the warm areas of the earth. Nonetheless the bird ‘knows’ when cold weather is imminent and the exact location of a warm climate even though it may be thousands of miles away.” - Maxwell Maltz The whole idea here is that you (yes you) have a success instinct in that human brain of yours and the only way to get it out is to give it clear and concise goals to achieve the things you want to achieve. No matter where you are starting from or where you are in this present moment the things you want in this world are REAL THINGS and totally achievable. But the fact is most people tend to spend their time thinking about the things they don’t want and the same amount of people won’t even write out their goals because of fear for not reaching them. Remember this: Your brain is a goal driven machine. It works with the directions you give it. It does not know right from wrong or good from bad. It just knows what you feed it. And that is why it is critical to set goals. Now before we get into setting your goals and achieving them there is one seed I have to plant in your mind before we continue... Whatever anyone else has done you can do too.
If it is has been achieved before then you have just as good of a possibility to achieve it as well. Look nothing separates you from anyone else. We may have different circumstances but we all have the same potential to get to wherever we want to go. If it’s been done before you can definitely do it.
Your 6MS Homework for the Day 1. Get yourself a 5x7 index card. 2. Find an old picture of your goal. Whatever it is and tape it to the back of that index card. 3. Next, on the front of the card, write your #1 goal. The Goal MUST Be: Specific, Measurable, Action oriented, Realistic, and Time Sensitive. So make sure you identify exactly what you want to achieve. Also make SURE you write in the present tense like it’s ALREADY achieved. This is BIG because it programs your "neural" pathways to believe this is how it is – right now, which means you're 10x more likely to achieve the desired goal and follow through for a full 30 days straight. Here’s an example I’ve used: I Dan Go exercise intensely, use 6MS daily and eat clean, nutritious, real food at least 5 days a week and maintain 10% body fat or lower all year round in 2013 and beyond as a vehicle to be a better man, which improves every other area of my life in a positive way. Note: You can always dig deeper and use multiple 5x7 cards with goals from other areas of your life as well. 4. Next, simply block off 5 measly minutes a day with NO interruptions and read your card(s) while you visualize them already achieved. This 5 minute ritual will program your subconscious mind to take massive action towards your desired outcome on a daily basis. Even when the going gets tough.
I can’t tell you how much more I’ve achieved in EVERY area of my life using this simple ritual in my life. - Yes, I continue to mess up some things in my life. - Yes, I will continue to have failures. - Yes, I will still eat crap when I’m not supposed to sometimes. - Yes, I’ll still be lazy when I shouldn’t be once in a while. - Yes, I’ll still make some stupid mistakes. Take action and do this one little step. It could be the the step you look back at and say, “That’s what started it all”
Day 2 – Take Conscious Control of Your Breath
What is the first thing to go when our bodies or minds feel any sort of stress? You got it, we stop breathing. It should be so simple, but it’s amazing how many of us forget to breathe. In order for you to access clear thinking and relieve anxiety and tension—like a plant needs water—your brain needs oxygen.
Remembering to breathe will help you take the edge off of your emotions so you can respond to any given stressful situation you put your body or mind through. Breathing also helps you focus entirely on the task you are doing with a whole hearted intention. Once you get caught up in the “results” you usually tend to keep your eyes off the actual work needed to accomplish it. It’s called the “Focal Point”. Focusing on your breath allows you to get your mind off of other things and onto just one simple task of getting oxygen into your body and mind. This allows you to relax and be fully in the present moment. Breathing before doing any physical activity: Place your tongue on the roof of your mouth and hold it there on the inhale. Breathe in very slowly while expanding your belly out as you take breath in, and then shift your tongue to just behind your lower teeth, opening your mouth slightly, and hold it there on the exhale while you let the air make a hissing sound as you release it (your tummy will return inward to a neutral position.) Inhale deeply and exhale even longer allowing sound to escape, if it’s there, because this will relieve tension. Do this at least three times, and then pause for a few seconds holding your breath. Repeat this several times and this technique will reset you, bringing you into a full flow state. Breathing While Doing a Workout or Physical Activity: Breathe fully with each and every rep while you push out and inhale while you are bringing the weight down. Control that breath and use it to help push your muscles to contract harder than ever before. Breathe fully throughout your exercises in a nice rhythmic motion that allows your body to be in synchronicity with your movements to allow for your fullest amount of athletic ability possible. You can also practice this breathing exercise as part of your early morning ritual to get off to a peaceful start and to begin your day anew. The heart of every home can be filled with peace and harmony that begins with you. JUST BREATHE!
Your 6MS Homework of the Day 1. Make reminders on your phone for 5 times a day where you’ll consciously take 3 deep breaths into your body. These breaths should be so deep that your chest goes up and your stomach inflates as you take them in. Clear mind and just focus on this for 5x a day. 2. Take this conscious breath technique to any situation where you feel stressed or pressured. Make a conscious reminder to breathe when the going gets tough or when you need to focus.
Day 3 – The Workout of the Mind If anyone knows me I can be one of the most anxious people you could ever meet. It doesn’t make things better when my ADD kicks into high gear taking me away from the things I want. Honestly, if I didn’t get this fixed then I would headed for a sure path of failure. And when I mean “failure” I mean getting caught up in my negative thoughts, doing something I don’t want to do for people I don’t like. It wasn’t until I learned about this thousand year old mental practice that I was able to overcome my bad thoughts and truly focus on the things I wanted out of life. What did I do? I meditated. “Over the course of the last ten years, I have also participated in several research programs intended to document the long-term effects of meditation practice on the brain and on behavior. This research has shown that it is possible to make significant progress in developing qualities such as attention, emotional balance, altruism, and inner peace. Other studies have also demonstrated the benefits of meditating for 20 minutes a day for a period of six to eight weeks. These benefits include a decrease in anxiety, in vulnerability from pain, and in the tendency toward depression and anger, as well as strengthening the power
of attention, boosting the immune system, and increasing one’s general wellbeing. Thus, no matter what point of view you approach it from—whether that of personal transformation, the development of altruistic love, or physical health —meditation emerges as a factor essential for leading a balanced life, rich in meaning.” - Matthieu Ricard from Why Meditate? So, Why Meditate? Here’s the #1 answer. “To transform ourselves in order to be better able to transform the world.” Neuroplasticity. It’s the scientific fact that our brains are continually changing their structures in response to the demands we put on them and the way we live. Literally every thought we have and every action we take changes our brain. Deliberately practicing a certain skill—whether it’s a golf swing or seeing the world with a more optimistic or compassionate outlook—myelinates our neurons in such a way that our desired behaviors become more habitual and second nature. In other words, meditation allows us to change the way our brain works to adapt to the demands we put on them. In simple terms, we are making our brain STRONGER. Just think about it: You work out your muscles to get stronger why not work out your brain? The cool thing is you don’t need a gym with tons of equipment either. You just need a quiet place and some time. “The goal of meditation is precisely to make your mind smooth and manageable so that it can be concentrated or relaxed at will; and especially to free it from the tyranny of mental afflictions and confusion. The antidote to distraction is cultivating vigilance. Whenever you notice that your mind has wandered off, bring it back to the object of meditation. If you suddenly realize you have been distracted, it shows you have recovered your
mindfulness, so you should be happy about this instead of being discouraged and regretful. The more often you notice that you have been distracted, the more your mindfulness is progressing. Remember also why you are meditating. Your goal is not to waste time giving free reign to your thoughts, but to use your meditation time to gain freedom from suffering.” - Matthieu Ricard from Why Meditate?
Your 6MS Homework of the Day 1. Find a quiet spot in your home. It doesn’t matter where. Just has to be quiet. This includes your bathroom too. 2. Put a timer on for 3 minutes and sit with a dignified posture. Just focus on your breathing going in and out. Be aware of any sounds that may come your way as well as any thoughts (you’ll get a lot of them) 3. Download the lift app or get it from the internets to log your progress with this habit. 4. Do this for the next 7 days. For more information on meditation here’s an article on 20 reasons why you should do it ==> http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefitshealth_n_3016045.html
Day 4 – Enter Your “Focal Point” Have you ever hit a groove where you had an objective and you were so focused on that objective that nothing else entered your mind? Well my friend, you just entered the focal point. Whether you are hitting up a set at the gym or even dropping down to tie your shoe, your mind tends to be racing at 10 billion miles a second. Paying attention, for long periods of time, is a form of endurance athleticism. Like running a marathon, it requires practice and training to get the most out of it. Remember Neuroplasticity?
It is how your brain changes its organization over time to deal with new experiences. It involves physical changes inside of the brain based on the particular tasks the brain is asked to complete. It's why the hippocampus of a seasoned taxi driver in London is larger than average, and how a meditating monk grows grey matter. So how do you train to focus? If you are in the gym - Focus intensely on every single rep and muscle contraction. Do not let anything else enter your mind other than your mind concentrating on pulling or pushing the weight up and down. If you are doing a physical activity (small or big) - Clear your mind and just focus on the moment to fully react with your inner reflexes. If it’s playing a sport try reacting instead of thinking out the play If it is washing the dishes try and focus intensely on washing those dishes as best as possible. If you are working on a project - I got this timer installed on my computer. It's an excellent interval timer based on a technique called the Pomodoro technique — but I'm primarily using it based on its ability to make sound, set good intervals, and support logging. You do 30 minute focus sessions with 10 minute breaks.
Your 6MS Homework of the Day 1. Use the focus techniques above on the next gym session or even in the next menial task that is put in front of you. Train your focus to be able to concentrate on the next objective and the next one after that without thinking of the results. No matter how small the task today practice the idea of being completely in the moment and totally focused on what you are doing.
Day 5 – Mind To Muscle Do me a favor right now. I want you to get on the floor and do one pushup. Yes right now. I’ll wait. Okay done?
Good. Now get on the floor and do another pushup but this time FOCUS on your chest, triceps and core as you push off of the floor. Feel the difference? Too many times we are lackadaisical in our approach to what we do. Any time your body does something in a repetitive fashion it tends to store the movement in the subconscious and let you run on autopilot. Well that is not how muscle is formed nor is it the way to approach your workouts. “Working out with weights can be somewhat uncomfortable. It requires physical exertion as well as mental exertion. At some point during a good set the muscles will likely burn or become sore to some degree. This burn or soreness can persist even after you put the weights down. It’s hard to describe to people who have not done it, and I can see how non weight trainers cannot understand why we do it.” - John Barban This connection to each muscle group must be developed over time. You will have some muscles groups that you can activate just by thinking about it, these are the ones you have the greatest connection with. Then there are others that you may not be able to activate voluntarily at all. These are the muscles you have the least connection with, they only fire when they absolutely have to. It’s this second group of muscles that you must work on to build the mind to muscle connection in order to build them to their maximum potential. One technique for building this connection is to watch the muscle contract (with the aid of a mirror) while you’re working it. The visual feedback will teach you what it feels like to contract the muscle you’re targeting. Once you get used to the felling you will no longer need the mirror, and eventually you will no longer need weights. The final stage of a fully developed mind to muscle connection is the ability to selectively contract almost any muscle group in your body without any weights and entirely based on feel.
Getting to this final stage should be one of your goals with your weight training and workout program. Eventually the amount of weight you lift will become secondary and almost unimportant compared to how strong your mind to muscle connection is.
Day 6 – Create Your Own Superhero Philosophy To become your own superhuman and achieve the heights of your full potential it requires ABSOLUTE integrity with the things you stand for. I was having a conversation with a friend earlier and we talked about integrity. Some people (or a lot based on how you see it) just don’t act on integrity with their true values and this eats them alive. It’s part of the reason why people are like zombies doing the same thing over and over expecting a different result. The fact is they follow the rules but someone else’s. They probably have a bunch of rules they themselves are breaking on a day to day level that has resulted in their current state of affairs. When living out your life you gotta have a set of rules to live by and every day is a test to see if you are living by them or letting other people rule you. You don’t have to have a lot either. Just ones that resonate with you the most. I can’t come up with them for you but maybe you can draw some inspiration from mine.
What are my 5 Rules? Here they are: 1. Trust my intuition. When I reach a point where a decision has to be made I always look at the facts but trust what my heart tells me regardless of the pay off. No matter what my intuition is always right because it is what my true self wants. 2. Make a contribution. No matter what I do in my business or life it has to make a contribution to society in a positive way. Back when I was working the 9-5 selling loans I was bored and depressed.
In my mind, I knew I had to do something positive or stay in this bubble of depression forever. When I left the cushy corporate life for a job as a trainer I made a vow that day to always do something that has a positive effect on the world. 3. This too shall pass. I learned this from my mentor Craig Ballantyne. Things in your life no matter how bad or how good will always pass. When my mom passed away I thought the feeling of emptiness would never go away...but it did. When I did my co-authored a book with acclaimed NY Times Best Seller John Romaniello I thought the high would never last....but it did. One way or another things just pass in time so you just gotta let it go and move forward. Looking back holds you back. Looking forward takes your eyes off of the what’s happening around you. Let them all pass and you’ll feel a lot better. 4. Always strive for more. As you know I’m a huge believer in striving for your goals no matter how big or audacious. The one thing that has stuck with me is that if someone has done it before then I can certainly do it. I’m going to take a quick guess and say that you don’t like staying stagnant or comfortable. Sometimes fear stops you from really going after the goals you set out for yourself because of the discomfort you’ll feel and the obstacles that lay in your path. But the fact is you’ll be more depressed if you stay in the same spot without moving one inch. You are a goal striving human being and you have a lot to contribute to this world. Own up to it and do the next rule... 5. There’s always a choice or comfort or growth. Get UNcomfortable. In life you’ll always have two choices: Growth or Safety. Now this is not to ask you to do crazy things that will put your life or family in danger.
But it is to say that that one thing that is in your mind and in your heart that you want to do is a serious call to grow as a human being and follow your true path. Most often than not the majority chooses the path of safety and it literally eats them up inside. Get comfortable with getting uncomfortable because they only way you’re gonna grow is by facing up to your fears and doing what your heart is telling you to do.
Your 6MS Homework of the Day 1. Come up with your own set of rules that are ABSOLUTE non-negotiable’s in your life. Make them yours and just write out what your heart says. Come up with 10-20 and then pair down to the ones you feel are most resonated with you.
Day 7 – Make Your Nervous System UNSTOPPABLE As you know already one of the best ways to TURN ON your nervous system is to actually do our 6 Minute Superhuman system right before a workout. The 6MS exercises are amazing at getting your nervous system to fire off when you need it, which for someone that exercises a lot...is something you need. One thing you gotta know is that training frequently though is taxing on the nervous system as a whole. But first... What is the Central Nervous System? The central nervous system includes your brain and spinal cord and connects to your muscles through the peripheral nervous system. Thus, the central nervous system controls your muscles. When you contract a muscle, a message goes down your brain and spinal cord where it eventually connects to the individual muscle motor units through something called a neuromuscular junction. The muscle receives your message telling it to contract, fires, and tension is generated.
It is important to stress that the nervous system can become fatigued through various means such as lack of adequate rest, but certain exercises will promote more neural fatigue in the CNS than others. So we know what role the CNS plays, so you can imagine that if it is too fatigued it is going to negatively affect the function of your muscles which can be a major problem for athletes. How Much Can the Brain and Body Handle? Charles Poliquin says the “brain recovers five to six times slower than the muscular system”. In reality this is why it is essential that you periodize your training. You can’t carry on week in week out squatting 4 or more days a week without programming a rest period. This is why I’m a big fan of taking a week off every twelve weeks. Im not really going to go in to detail about recovery strategies because we do that in the Active Recovery program, but active recovery and supplementation is essential for aiding in recovery. Supplements such as Zinc and Magnesium, Magnesium oils and omega 3 fatty acids have been proven to aid in reducing inflammation, boosting the immune system and white blood cell growth. How Can You Make Your Nervous System UNSTOPPABLE 1. Ensure optimal nutritional support for your nervous system. Your brain, spinal cord, and peripheral nerves are coated with a layer of fat, called myelin, which provides insulation to your nervous system. When myelin is not properly maintained or is eroded by autoimmune illness, you are bound to experience any number of symptoms of nerve dysfunction, common ones being muscle weakness, inexplicable chronic pain, and diminished vision. Action Step: Ensure adequate intake of healthy fats, and ensure adequate vitamin D. All are essential to maintaining optimal myelin and nervous system health. In looking to make sure that your body's needs for vitamins D are met, be sure to understand the differences between synthetic and natural vitamins. 2. Exercise your nervous system on a daily basis. As explained earlier, the simple act of writing requires that you use all major components of your conscious motor and sensory pathways; a number of different
sensory receptors, peripheral nerves, synaptic connections within your spinal cord, major tracts within your spinal cord, and nerve tissue throughout your brain need to be utilized with great precision and coordination to produce neatly written words. Action Step: One of the best ways is to do the 6MS program on a daily basis to ensures your nervous system is activated. One of the second best ways of keeping your nervous system fine tuned is to spend a minimum of 15 minutes per day writing on paper as neatly as you can. Writing with pen on paper is far more effective at exercising your nervous system than writing with a keyboard on a computer, as typing on a keyboard doesn't require as much fine motor control as writing on paper. An alternative to writing on paper is to draw on paper, as drawing with precision also requires intensive use of all of the major components of your conscious motor and sensory apparatuses.
Your 6MS Homework of the Day 1. Write down your goal on paper for the next 30 days. Just do it every single day for the next 30 days. You’ll be turning on your nervous system while at the same time getting your goal ingrained in your head.
BONUS – The ONLY Workout Supplement You’ll Ever Need One thing I gotta put out there is that I’m not a big fan of supplements. I can get by on vitamin D, fish oils and that’s about it. BUT I do take one supplement for my workouts that have had a significant effect on my results. It’s totally natural, it helps you CRUSH your workouts, aids in fat loss and muscle building and in some cases it tastes quite good. The supplement I’m talking about is Branched Chain Amino Acids (BCAA’s). BCAA’s are the building blocks of protein and they make up over 30% of the muscle tissue in your body. When you consume a high quality protein source of food, the protein is broken down through digestion leaving you with BCAA’s which are then sent through the blood
stream and either used as fuel, to repair and build your muscle, and many other important functions of your body including brain function. You could go as far as saying that BCAA’s are the best part of protein. Why take BCAA’s when you workout? During intense weight training the body is normally in a highly catabolic condition. At this time glycogen stores are being rapidly depleted and the liver in turn must synthesize glucose by a conversion of L-Alanine. Alanine makes up over half of the amino acid content released from muscles during exercise. The release of BCAA's is generally recognized as the signal to the body to stop protein syntheses in the muscles, especially during times of stress. Providing the Branch Chain Amino Acids, especially during those times of stress may profoundly affect this signal and allow protein synthesis to continue onward. How Much and When Should You Take Amino Acids? With BCAA's 4-8 grams before a work out and 4-8 grams after is optimal. Lesser amounts are effective but if increased performance and recovery are needed a higher dosage is more effective. Taking BCAA's immediately before or during a strenuous workout or cardio session will increase performance. Taking them after with a post work out meal or recovery drink will help speed the replacement of BCAA's in the muscles, speeding muscle recovery and preventing overtraining. For optimum results in supplement form, it is desirable to take your BCAA's separately from the other amino acid groupings for the fact that they totally dominate the race for entry into the bodies' systems.
Your 6MS Homework of the Day 1. Grab a brand of powdered BCAA’s before your next workout and do a one month test to find out how well it actually works on your body. My favorite brand is Sciviation Xtend. Well that’s about it. You now have 7 days and 7 great ideas on how to become your best superhuman self mentally, physically and possibly even spiritually.
Thank you for purchasing the 6 Minute Superhuman and if when you get a chance remember to join us in our members only coaching group by clicking the link below: ==> 6 Minute Superhuman Private Mastermind This is not the end of our journey but rather just the beginning. Come join the 6MS team at the private coaching group and let’s get you into the best superhuman self that you can be. See you there,
