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7 Ways a Solid Fitness Plan Can Boost Your Career

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How A Solid Fitness Plan Can Boost Your Career

If you’re stuck in a career rut, you’ve probably explored multiple options. Maybe you started looking for new positions or promotion opportunities. Maybe you enhanced your résumé and practiced a few interview skills. Maybe you’ve gone as far as trying to find satisfaction elsewhere, giving up on finding it through your job.

What if there was another way?

What if you could give yourself a career boost simply by looking inwardly?


 

How A Solid Fitness Plan Can Boost Your Career

They say our worst critic in life is our inner self – the ego. It’s wired into our DNA to want to feed this ego, so how we feel about ourselves greatly impacts our mental ability to pursue our goals. The solution to work happiness isn’t a mystery or something unattainable, it simply begins with a solid fitness plan.

Even if you hate exercise, or have “no time” to commit to a solid fitness plan, there is proof that regular exercise helps you achieve more in your life, and specifically, at your work place.

 

1) Decrease Stress to Increase Productivity

Here’s the thing: stress is real, especially on the job. While stress can have positive benefits, over time, as it builds, it leads to measurable negative results. Too much bad stress can have physical effects like headaches, fatigue and sleep problems. Furthermore, it can cause a lack of focus and motivation, as well as anxiety and social withdrawal. None of these is conducive to a productive day on the job.

Physical activity lowers levels of cortisol, which is the stress hormone. Combined with the fact that it releases positive endorphins, regular exercise is sometimes considered a cure-all for stressors in life.

When stress levels decrease, productivity can increase. The negative symptoms associated with stress will dissipate over time with a regular fitness routine, so your productivity on the job could increase, leading to a natural career boost.

 

2) Save Your Sick Days for Relaxation

Some jobs reserve sick days for when employees are truly sick, but others allow it for flexible time off. This means more time to get away and destress from your working environment. Next time you think about skipping the gym, remember that working out helps keep your immune system healthy.

This means more workouts could potentially translate to relaxing days off work.

 

3) Physical Exercise Enhances Your Mind

According to a Harvard study, regular exercise releases brain chemicals that are critical for enhancing memory, concentration and mental sharpness. Another study found that after three months of a regular exercise program, the brain begins to form new neurons with stronger connections between them, leading to improved overall brain functions.

When your brain functions improve, you’ll be more equipped to take on the workday, whether it’s in your current role or something new. You’ll also tackle projects with greater ease, leading to an enhanced feeling of accomplishment on the job.

 

4) Enhance Your Mood

Maybe you were excited when you started your current role. You couldn’t wait to get started with your new responsibilities. Over time, it became mundane. You grew sick of your position and started looking for new possibilities. What if your current role didn’t actually become mundane, but instead you simply stopped seeing all of the positives?

A solid fitness plan might enhance the way you feel about yourself and your job. The more excitement you demonstrate at work, the more opportunities you may have. Instead of focusing on the negatives at work, commit to a new fitness routine. The benefits to your mood might be enough to push you to the next level professionally.

 

5) Look Forward to Something Other Than Lunch Break

When the caffeine isn’t kicking in, or when your brain just feels like it’s crashing every few minutes, all we tend to focus on is the lunch break. Lunch breaks usually allow us to take a breather away from our work, but according to studies, a midday workout proves to be much more helpful in terms of boosting productivity.

Scientists say that fitting in a quick workout will increase work stamina and ramp up your energy. If your workplace doesn’t offer a more flexible work schedule, it never hurts to ask whether or not you’ll be able to fit in a midday workout.

 

6) Learn to Push Your Limits

It’s never too late to set some new goals and push your limits. Think about where you’re at and where you want to be. Are you fit but want to increase your endurance? Could you lose a few pounds? Do you want to compete in races or other fitness competitions?

Whether you’re better off with working out in the comfort of your home or prefer the good old local gym, remember to set goals that feel just a little out of your reach. Then, when you reach them, you learn that limits are mostly self-imposed. This translates to other areas of life, like your career, as well. Reach for new heights!

 

7) Switch Things Up

Speaking of reaching for new heights, try your hand at a form of exercise that doesn’t feel like working out. Walking the dog, dancing, martial arts, beach volleyball – just trick yourself into committing to a healthy workout without feeling like it’s just another chore. This way, you can switch up your workout plan whenever you feel like you’re bored or not stimulated enough.

It will make exercising a lot more interesting, but most importantly, it will help you expand your mind into a new way of thinking.

 

Instead of focusing on your career alone when you feel like something has to change, start with something else, something with tangible benefits, such as your fitness. You’ll be amazed how a solid fitness plan could give you the career boost you’ve been searching for.

Do you have a solid fitness plan? How has it benefited you?

Anum Yoon is a writer and blogger with a passion for money management and a productive lifestyle. You can also find Anum on her personal blog, Current on Currency, and subscribe to her blog newsletter right here.

2 Comments

2 Comments

  1. Muscle Break

    Mar 28, 2016 at 6:41 am

    It’s also important not to over train as that can lead to many bad outcomes.

  2. Dave @ Run The Money

    Apr 25, 2017 at 6:55 pm

    I can definitely say that a solid fitness plan has benefited me on a few occasions. I used a training plan to run my first marathon and 5 half marathons. I run a few times a week, mostly on my lunch break. It breaks up the day and allows me to get up from my desk. Makes me more productive in the afternoon as well.

    I also firmly believe that your physical fitness level not only impacts your career, but your financial fitness as well. They go hand in hand and require the same amount of discipline, determined, growth, and mindset. Great post. Thanks for sharing.

    Dave

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Motivation

The 10 Best Motivational Speakers in the World

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Best Motivational Speakers in the World

Who are the best motivational speakers of all time?

Motivational speakers have had an enormous impact on my life, and millions of others, no matter what their personal situation in life may be.

Their words are so powerful and inspirational, you just have to listen to their stuff on a daily basis. So it brings me to this post.

I’ve been enjoying a lot of motivational videos recently, have been creating my own, and have ended up listening to a lot of wonderful speeches.

 

Top 10 Best Motivational Speakers

But who are the best motivational speakers in the world?

Here’s my list of the top 10 motivational speakers in the world.

These are the people you need to be following, listening to and watching on YouTube. They have transformed many people’s lives including mine.

 

10. Nick Vujicic

Nick Vujicic - Best Motivational Speakers in the World

Nick Vujicic was born on December 4th 1982 in Melbourne, Australia. Vujicic was born with Tetra-Amelia syndrome, a very rare disorder whereby someone is born with an absence of all four limbs.

This no doubt ably, made things incredibly tough for Nick growing up, as he struggled both mentally and physically.

It led to him founding his very own non-profit organization called ‘Life Without Limbs’. Nick Vujicic is a true inspiration to us all, and if you’ve watched some of his motivational speeches on YouTube, you’ll realize just how much he’s been able to adapt to a life without limbs.

Many people with this disorder might not be willing to work hard in order to truly push their abilities.

He can type 43 words a minute on a computer. That’s right, you heard me correctly. This is a guy who has an absence of all four limbs, but can type 43 words per minute on a computer.

I encourage you to watch some of his videos on YouTube, and see exactly what I’m talking about.

“It’s a lie to think you’re not good enough. It’s a lie to think you’re not worth anything.” – nick Vujicic

 

9. Brian Tracy

Brian Tracy - Best Motivational Speakers in the World

Brian Tracy was born on January 5th 1944 in Vancouver, Canada, and is the CEO of Brian Tracy International, a company that specifically sets out to help individuals and organizations develop, train and grow.

Brian’s ultimate goal is to help other people achieve their goals more efficiently and be able to achieve their full potential.

That definitely sets the foundation for being one of the best motivational speakers in the world.

His lifetime achievements are phenomenal, consulting huge numbers of businesses, hosting huge numbers of seminars and conducting  years and years of research in Business, Economics, Psychology and Philosophy.

There’s no more to say other than the title given on his website: Professional Speaker, Best Selling Author, Entrepreneur and Success Expert. Check out some of the best Brian Tracy quotes.

“No one lives long enough to learn everything they need to learn starting from scratch. To be successful, we absolutely, positively have to find people who have already paid the price to learn the things that we need to learn to achieve our goals.” – Brian Tracy

 

8. Robin Sharma

Robin Sharma - Best Motivational Speakers in the World

Robin Sharma was born in 1964 in Nepal, and straight out of the Dalhousie University School of Law, became a professional lawyer. But he went much further in his career than being a fully qualified and successful lawyer.

Sharma has written a total of 15 published books, from 1995 – 2011, on the subjects of self-help and leadership. One of his most popular books written; ‘The Monk Who Sold his Ferrari’, has sold over 5 million copies worldwide.

The book is all about a character called Julian, who decides to sell his home and Ferrari to go on a spiritual journey, after being the victim to a sudden heart attack.

Some may say that Robin Sharma’s more of a motivational author rather than speaker, but he deserves to be on this list. He’s written 12 global best sellers, and is an expert author in the world of leadership and self development.

“Dreamers are mocked as impractical. The truth is they are the most practical, as their innovations lead to progress and a better way of life for all of us.” – Robin S. Sharma

 

7. Wayne Dyer

Dr. Wayne Dyer - Best Motivational Speakers in the World

Dr. Wayne Dyer was born on May 10th 1940 in Detroit, and spent the majority of his childhood in an orphanage.

Dyer was in the U.S Navy after graduating high school, from 1958 to 1962. He then received his degree in counselling, a profession that he chose to work in for a while before taking it one step further.

Dyer left his teaching job and started pursuing a career in motivational speaking, holding various lectures across the states and becoming an incredibly popular author.

The first book that Dyer ever wrote has now had over 35 million copies sold and he’s proceeded to continue with his lecture tours, release various audio tapes and publish a regular stream of books.

“Passion is a feeling that tells you: this is the right thing to do. Nothing can stand in my way. It doesn’t matter what anyone else says. This feeling is so good that it cannot be ignored. I’m going to follow my bliss and act upon this glorious sensation of joy.” – Wayne Dyer

 

6. Zig Ziglar

Zig Ziglar - Best Motivational Speakers in the World

Zig Ziglar was born on November 6th, 1926 in Alabama, and passed away on November 28th in 2012.

Ziglar has 11 siblings, and at the age of five years old, his father died of a stroke, and his sister passed away two days later. Zig actually served in the army from 1935 – 1946 during World War II.

Ziglar met his wife Jean when he was just 17 years old, and after the war began to work as a salesman for many different companies, eventually becoming the vice president for the Automotive Performance company.

He started taking part in motivational seminars, and also wrote his first book in 1975 titled: ‘See You at the Top’. This was the first of at least 15 books he’d written during the period of 1975 and 2012.

A lot of wisdom has come from Zig Ziglar over the years and he is definitely one of the best motivational speakers in the world.

“You were designed for accomplishment, engineered for success, and endowed with the seeds of greatness.” – Zig Ziglar

 

5. Arnold Schwarzenegger

Arnold Schwarzenegger - Best Motivational Speakers in the World

Arnold Schwarzenegger was born on July 30th 1947, in Austria. We all know him as the world famous professional bodybuilding champion, and there’s a very inspirational story behind Arnie’s bodybuilding success.

Schwarzenegger served in the Austrian army at the age of 18 years old for 1 year, which at the time was compulsory for all 18 year old males.

During this time, he would still manage to fit in his workouts between all the training and drills, whilst most people were resting. He snuck out of camp to compete in the Junior Mr. Europe contest, which he ended up winning.

Arnold’s discipline towards his training was incredible, and the fact that he was willing to disobey the rules of the army and sneak out of camp to compete in the contest, just goes to show how badly he wanted it.

Nowadays, he’s an inspiration to many bodybuilders and a great source of motivation for anyone wanting to be successful.

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger

 

4. Jim Rohn

Jim Rohn - Best Motivational Speakers in the World

Jim Rohn was born September 17th 1930 in Yakima, Washington, and passed away on December 5th 2009. He was a very successful entrepreneur, at one time being a Vice President of a very successful sales company, Nutri-Bio.

However, after the company eventually went out of business, he was invited to speak at a meeting of one of his clubs.

After this meeting, he was invited to speak at many other events and began making a name for himself. Rohn was a wise businessman and managed to impart much of this wisdom into others.

He’s definitely earned the right to be on this list of the best motivational speakers in the world.

“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.” – Jim Rohn

 

3. Les Brown

Les Brown - Best Motivational Speakers in the World

Les Brown was born on February 17th 1945 in Miami, Florida. He was adopted by Mamie Brown, and whilst in grade school, was declared “educably mentally retarded”.

Despite this and the emotional issues it brought upon him; he was encouraged by others to continue to learn and be the best he could be. Leading him to unlock his full potential.

Les is another motivational speaker who is incredibly popular among the motivational video compilations that others create. Because his speeches are so deep and meaningful that they really get through to people.

His top selling books: ‘It’s Not over until You Win!’ and ‘Live Your Dreams’ are truly inspirational, and well worth the read.

“When life knocks you down, try to land on your back. Because if you can look up, you can get up. Let your reason get you back up.” – Les Brown

 

2. Tony Robbins

Tony Robbins - Best Motivational Speakers in the World

Tony Robbins was born on February 29th, 1960 in Los Angeles. His life at home when he was young was described by him as abusive and chaotic. It was because of this that he left home at the age of 17.

Originally when starting out in the world of motivational speaking, Robbins was promoting seminars for Jim Rohn. He later decided to begin his own journey hosting his own seminars.

Tony has affected and changed so many people’s lives in a positive way through his seminars, motivational speeches, inspirational quotes and best selling books.

Search for him on YouTube and several videos will pop up showing him change someone’s life.

The favorites of mine that I’ve watched, are where he cures a young man’s stutter in 7 minutes and saves another guys marriage in 8.

“One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.” – Tony Robbins

 

1. Eric Thomas

Eric Thomas - Best Motivational Speakers in the World

Eric Thomas, born and raised in Detroit, was homeless at the age of 16 years old. But Eric decided that he wanted to make a better life for himself, to become someone with a life he could be proud of.

E.T did just that, and you can now check out powerful advice from Eric Thomas on YouTube. Including his “Thank God It’s Monday” series.

He also managed to get the education he missed out on whilst he was homeless, and pushed himself further to achieve all the qualifications he dreamed of being able to achieve.

Eric Thomas has become one of the best motivational speakers in the world. His YouTube videos are legendary and his best selling books have taken in millions of dollars in revenue.

E.T’s speeches are so popular, that you’ll find he’s featured in roughly 90% of the motivational videos that others create and upload to YouTube, using compilations of clips, speeches and music.

“When you want to succeed as bad as you want to breathe, then you’ll be successful.” – Eric Thomas

 

Summary

I hope you enjoyed this list of the top 10 best motivational speakers in the world. Many of these speakers are featured within some of the videos we included in our new list of ultimate gym motivation. Take a look and see what you think.

Here’s a quick recap on the list of the best motivational speakers in the world::

  1. Eric Thomas
  2. Tony Robbins
  3. Les Brown
  4. Jim Rohn
  5. Arnold Schwarzenegger
  6. Zig Ziglar
  7. Dr. Wayne Dyer
  8. Robin Sharma
  9. Brian Tracy
  10. Nick Vujicic

Who’s your favorite of the 10 best motivational speakers? Do you still agree with the current order of this list? Leave a comment below.

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Motivation

Simeon Panda’s Workout Routine & Diet

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Simeon Panda's Workout Routine & Diet

Simeon Panda is an English professional bodybuilder, who currently competes in Muscle Mania. Simeon has been lifting weights since he was 11 years old, and his transformation over the years is incredible.

Right now, Panda is one of the most popular figures in bodybuilding; with millions of followers on social media.

Within this article, we’ll discuss Simeon Panda’s workout routine and diet, as well as the different supplements he takes.

 

Current Stats

Height: 6’1 | 185.5cm
Weight: 225lbs | 102.1kg
Age: 31 years old
Birthday: 28th of May, 1986
Owner: SP Aesthetics Sportswear
Birthplace: London, England
Accolades: MuscleMania Pro, European Championship Winner 2013

 

Workout Principles

Within Simeon’s routines, he normally focuses on incorporating just 4 exercises. Yet he hits each exercise for a total of 8 sets. Panda has a 5 day split routine, with his rest days taking place on the weekends.

When it comes to diet, Simeon has a strict and clean diet; which allows him to stay lean all year round, with a body-fat percentage of 5%. But we’ll talk about that more later on in the article.

 

Simeon Panda’s Workout Routine

Simeon Panda’s workout routines normally consist of just 4 exercises; which is maybe unusual for a regular bodybuilder. If you look at the routines below, he focuses on hitting 8 sets of each exercise.

The only day that bucks the trend is leg day, where he adds extra exercises to incorporate calves within the routine.

Here is Simeon Panda’s workout routine:

 

Monday: Chest

Simeon Panda Workout Routine - Chest

Once again, Monday is ‘National Chest Day’, and Simeon Panda follows the trend. Within this workout routine, Simeon performs just four exercises, but for a total of 8 sets each.

Here is Simeon Panda’s chest routine:

  1. Bench Press (8 Sets)
  2. Incline Press (8 Sets)
  3. Low Cable Fly’s (6 Sets)
  4. High Cable Fly’s (6 Sets)

 

Tuesday: Legs

Simeon Panda Workout Routine - Legs

On Tuesday, Simeon Panda targets legs, focusing primarily on push and pull exercises. Ie. Presses, curls, extensions. There are 6 different exercises within Simeon Panda’s leg workout routine.

Here is Simeon Panda’s leg routine:

  1. Leg Extensions (3 Sets of 20 Reps)
  2. Squats (8 Sets of 10-4 Reps)
  3. Leg Press (8 Sets of 12-15 Reps)
  4. Lying Leg Curl (8 Sets of 20-6 Reps)
  5. Calve Presses (4 Sets of 20 Reps)
  6. Donkey Calve Raises (4 Sets of 20 Reps)

 

Wednesday: Back

Simeon Panda Workout Routine - Back

On Wednesday, Simeon Panda performs a back workout routine, focusing on 4 major exercises. The 1st set of the exercise is normally performed to around 20 reps, and gradually gets lowered to 6 reps on the last set.

Here is Simeon Panda’s back routine:

  1. Bent Over Rows (8 Sets of 20-6 Reps)
  2. Lat Pull Down (8 Sets of 20-6 Reps)
  3. Seated Row (8 Sets of 20-6 Reps)
  4. Single Arm Row (6 Sets of 10-6 Reps)

 

Thursday: Shoulders

Simeon Panda Workout Routine - Shoulders

On Thursday, Simeon Panda hits a shoulder routine for 4 exercises which target each part of the muscle group. Each exercise is performed for 8 sets, beginning with 20 reps on the first set, and dropping gradually to 6 reps on the last.

Here is Simeon Panda’s shoulder routine:

  1. Shoulder Press (8 Sets of 20-6 Reps)
  2. Dumbbell Lat Raises (8 Sets of 20-6 Reps)
  3. Front Raises (8 Sets of 20-6 Reps)
  4. Barbell Shrugs (8 Sets of 20-6 Reps)

 

Friday: Arms

Simeon Panda Workout Routine - Arms

On Friday, Simeon Panda performs an arm routine, again with 4 exercises, as per usual. These exercises alternate between focusing on the biceps and the triceps. For example, his first exercise hits the triceps; his 2nd the biceps, and this is repeated.

Here is Simeon Panda’s arms routine:

  1. Close Grip Bench Press (8 Sets of 20-6 Reps)
  2. Preacher Curls (8 Sets of 20-6 Reps)
  3. Push Downs (8 Sets of 20-6 Reps)
  4. Hammer Curls (8 Sets of 20-6 Reps)

 

Saturday & Sunday: Rest

Both Saturday and Sunday are Panda’s rest days. Time to relax, let your body recover, eat well, and get ready to hit it again on Monday.

 

Simeon Panda’s Diet

Simeon Panda's Diet

Now that we’ve covered Simeon Panda’s workout routine, let’s move onto his diet. As I mentioned above, Simeon stays lean all year round, and he’s not a big fan of the old school bulking and cutting methods.

So, given that this is the case, let’s take a look at Simeon Panda’s diet, and the supplements he takes daily to help get the most out of his workouts.

Unfortunately, there’s not a lot of info available on portion sizes, which is annoying. However, hopefully, this gives you a little bit of enlightenment to the foods Simeon consumes regularly.

Here is Simeon Panda’s diet:

Meal 1:

  • Oats
  • Banana
  • Almonds

Meal 2:

  • Rice Cakes
  • Cottage Cheese

Meal 3:

  • Wholegrain Rice
  • Chicken Breast
  • Mixed Vegetables

Meal 4:

  • Wholegrain Rice
  • Chicken Breast
  • Mixed Vegetables

Meal 5:

  • Wholegrain Rice
  • Chicken Breast
  • Mixed Vegetables

Meal 6:

  • 8 Egg Whites
  • Smoked Salmon

Meal 7:

  • Mackerel
  • Mixed Vegetables

 

Supplements

Simeon Panda uses the following supplements to help fuel his gains:

 

Simeon Panda Transformation Video

Summary

Simeon Panda is one of the most popular individuals in bodybuilding, and hopefully, this article gives you a little more insight into Simeon Panda’s workout routine and diet.

What do you think about Simeon Panda’s workout routine and diet? Leave a comment below.

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Motivation

Jeff Seid’s Workout Routine & Diet

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Jeff Seid's Workout Routine & Diet

Jeff Seid is an IFBB professional bodybuilder; and although he’s only 23 years old, he’s been lifting weights since he was 11!

Seid was highly passionate about sports when he was in school, and planned on getting a college scholarship paid for through a sports program. This didn’t quite turn out the way he wanted after tore his ACL, and all the scholarship offers disappeared.

Within this article, we’ll look at Jeff Seid’s workout routine and diet:

 

Current Stats

Height: 6’0 | 183cm
Weight: 210lbs | 95kg
Age: 23 years old
Birthday: 12th of June, 1994
Owner: SeidWear Fitness Apparel
Birthplace: Renton, Washington USA
Accolades: 2013/2014/2016 Mr Olympia Men’s Physique Competitor

 

Workout Principles

When it comes to Jeff’s routines, he tends to use a lot of super-sets. With most exercises, he will aim for 10-12 reps on the first set, and gradually drop the number of reps to 6-8 on the last set.

He also makes sure to hit either calves or abs within each workout; normally right at the end of the workout, for roughly 10-15 minutes.

When it comes to nutrition, the old-school bulking and cutting methodology is Seid’s chosen way of progression.

 

Jeff Seid’s Workout Routine

Before we get into the details of Jeff Seid’s workout routine, it’s important to mention that he is always switching his routines up, in attempt to shock his muscles and focus on progressive overload.

The routine below is just one of the routines that he has seen great results from, and recommends others to try out. And naturally, with any workout routine, regularly switching things up is the key to growth and success.

Here is Jeff Seid’s recommended workout routine:

 

Monday: Chest/Calves

Jeff Seid Workout Routine - Chest

Since Monday is ‘National Chest Day’, that’s what Jeff Seid’s workout routine consists of on the 1st day of the week. As well as some calve workouts at the end of the session.

Within this routine, the 1st and 2nd exercises are a super-set, as well as the 4th and 5th, and 6th and 7th.

Here is Jeff Seid’s chest routine:

  1. Incline Bench Press (4 Sets of 10, 8, 8, 6)
  2. Incline Fly’s (4 Sets of 10, 10, 8, 8)
  3. Cable Cross-Overs (4 Sets of 15, 10, 8, 8)
  4. Dumbbell Flat Bench Press (4 Sets of 10, 8, 8, 6)
  5. Dips (4 Sets to Failure)
  6. Incline Bench Machine (3 Sets of 10)
  7. Push-Ups (3 Sets to Failure)
  8. Pullovers (3 Sets of 15)
  9. Standing Calve Raises (4 Sets of 15)
  10. Donkey Calve Raises (4 Sets of 15)
  11. Seated Calve Raises (4 Sets of 15)

 

Tuesday: Back/Abs

Jeff Seid Workout Routine - Legs

On Tuesday Jeff focuses on hitting his back and finishes with a short session of ab training. The first and last exercise in his routine before his abdominal session are both single exercises.

The 6 exercises shown in between this are super-sets; 2 & 3, 4 & 5, 6 & 7. For example, Jeff starts with exercise 2, and rests for only a few seconds before performing exercise 3. He will then rest, and repeat.

Here is Jeff Seid’s Back/Abs Routine:

  1. Deadlifts (4 sets of 15, 10, 8, 8 reps)
  2. Bent-Over Rows (4 Sets of 12, 10, 8, 8)
  3. Chainsaws (4 Sets of 12, 10, 8, 8)
  4. T-Bar Rows (4 Sets of 12, 10, 8, 8)
  5. Wide-Grip Pull Ups (4 Sets to Failure)
  6. Seated Rows (4 Sets of 10, 8, 8, 6)
  7. Wide Grip Lat Pull Downs (4 Sets of 12, 10, 8, 8)
  8. Good Mornings (3 Sets of 12)
  9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)

 

Wednesday: Legs/Calves

Jeff Seid Workout Routine - Back

On Wednesday, Jeff will hit his legs, including calves. Within this routine, he alternates between single exercises and super-set exercises.

For example: the 1st exercise is a single exercise. Then the 2nd and 3rd exercises are super-sets. The 4th is a single exercise, and so on… You get the idea.

The calve exercises at the end of his workout routine are all single exercises.

Here is Jeff Seid’s legs/calves routine:

  1. Squats (5 Sets of 15, 10, 8, 6, 4)
  2. Front Squats (4 Sets of 12, 10, 8, 8)
  3. Hack Squats (4 Sets of 12, 10, 8, 8)
  4. Leg Press (4 Sets of 10, 8, 8, 6)
  5. Quad Extensions (4 Sets of 12, 10, 8, 8)
  6. Lying Leg Curls (4 Sets of 12, 10, 8, 8)
  7. Standing Calve Raises (4 Sets of 15)
  8. Donkey Calve Raises (4 Sets of 15)
  9. Seated Calve Raises (4 Sets of 15)

 

Thursday: Shoulders/Abs

Jeff Seid Workout Routine - Shoulders

On Thursday, Jeff Seid’s workout routine consists of shoulder exercises, with a small 10 minute ab session at the end of the workout.

Within this routine, the first 3 exercises are part of a triple set. One exercise is performed after the other with no rest in between. The 4th and 5th exercises are part of a super-set, and the 6th, 7th, and 8th exercises are once again, a triple set.

Here is Jeff Seid’s shoulder workout routine:

  1. Dumbbell Shoulder Press (4 Sets of 10, 8, 8, 8)
  2. Alternative Front Lateral Raises (4 Sets of 12, 10, 8, 8)
  3. Side Lateral Raises (4 Sets of 12, 10, 8, 8)
  4. Arnold Press (3 Sets of 10, 8, 8)
  5. Cable Upright Rows (3 Sets of 8-10)
  6. Bent Over Lateral Raises (3 Sets of 8-10)
  7. Upright Rows (3 Sets of 12-15)
  8. Shrugs (4 Sets of 15)
  9. Various Ab Exercises (10 mins of Crunches, Hanging Leg Raises, etc.)

 

Friday: Arms/Calves

Jeff Seid Workout Routine - Arms

On Friday, Jeff focuses on working his arms, and also includes a small calve sessions at the end of the workout.

Within this routine, all exercises aside from the calve session are super-sets: 1 & 2, 3 & 4, 5 & 6, 7 & 8.

Here is Jeff Seid’s arms workout routine:

  1. Barbell Curls (4 Sets of 10, 10, 8, 8)
  2. Incline Bench Skull-Crushers (4 Sets of 12, 10, 8, 8)
  3. Machine Curls (4 Sets of 8-10)
  4. Push Downs (4 Sets of 8-10)
  5. Incline Curls (4 Sets of 8-10)
  6. Kickbacks (4 Sets of 10-12)
  7. Concentration Curls (4 Sets of 8-10)
  8. One Arm Extensions (4 Sets of 10-12)
  9. Standing Calve Raises (4 Sets of 15)
  10. Donkey Calve Raises (4 Sets of 15)
  11. Seated Calve Raises (4 Sets of 15)

 

Saturday: Optional Rest Day

On Saturday, Jeff has an optional rest day. Which means that if he feels his body needs to rest, then he will rest. If, however, he’s itching to hit another body part again, he will pick a lagging muscle group and hit it again on Saturday.

So if you’re trying to improve your physique in one area more than the other; you can hit that muscle group for the 2nd time in the week on this day.

 

Sunday: Rest Day

On Sunday, Jeff takes a rest for the whole day. He’s earned it! Seid uses Sunday to recover, so that he can go back to the gym on Monday ready to hit this routine once again!

 

Jeff Seid’s Diet

Jeff Seid's Bulking & Cutting Diet

Jeff Seid’s Workout routine is insane, but he also pays incredibly close attention to his diet. Seid’s average daily diet is different throughout the year; depending on whether he is cutting to lose fat, or bulking to gain mass. He has given two different example diets, one for each stage, along with the thought process behind them.

 

Bulking Diet

Since Jeff is into bulking/cutting, he will have a bulking diet that involves consuming a lot of calories. Roughly 5000 calories or so.

Here is an example of Jeff Seid’s bulking diet:

Meal 1:

  • Oats (Dry) W/Water (1-1/2 Cups)
  • Banana (1)
  • Egg Beaters (1 Cup)

Meal 2:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Powder with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 3:

  • Chicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 4:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Power with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 5:

  • Chicken, Turkey or Lean Fish (6-8 Oz)
  • Brown Rice (1-1/2 Cup)
  • Green Beans or Broccoli (2 Cups)

Meal 6:

  • Mass Gainer (1 Serving)
  • 2% Milk (16 Oz)
  • Flax-seed Oil (1 Tbsp)

Or:

  • Meal Replacement Power with Complex Carbohydrates (1 Serving)
  • Flax-seed Oil (1 Tbsp)
  • Fruit (1 Piece)

Meal 7:

  • Cream of Rice (1/2 Cup)
  • Banana (1)

Meal 8 (Before Bed):

  • Casein Protein (2 Scoops)
  • Complex Carbohydrate Powder (3 Scoops)

 

Cutting Diet

When Jeff is trying to cut down his body fat levels for a competition or photo-shoot, he likes to use carb-cycling to help him. He does this on either a 4, 3 or 2 day basis.

Essentially what this means is Jeff will slowly lower his carbohydrate intake over a period of X days, and then will dramatically increase it on the next day.

Here is an example of Jeff Seid’s cutting diet:

Meal 1:

  • 2 Whole Eggs
  • 4 Egg Whites
  • Half Cup of Old Fashion Oatmeal
  • ¼ Cup of Blue Berries
  • Multi-Vitamin Pack, Omega 3 pills

Meal 2:

  • 1 Cup of Brown Rice
  • 6oz. Chicken Breast

Meal 3 (Post Gym):

  • 1 Banana or 1 Mini Gatorade
  • 2 Scoops of Whey Protein

Meal 4:

  • 3oz. Avocado
  • 6oz. Chicken Breast

Meal 5:

  • 8oz. Round Steak
  • 6oz. Sweet Potato (Optional)

Meal 6 (Before Bed):

  • 8oz. Cod White Fish or 1.5 cups of liquid Egg White

 

Supplements Used

Jeff Seid is a big fan of using supplements to help his body get the nutrients it needs for quick recovery and growth. Here’s the list of supplements he uses daily:

 

Jeff Seid Transformation Video

Summary

Jeff Seid’s transformation is incredible. Haters may make excuses for why he’s managed to pull off these incredible gains; but let’s not let that take away from Jeff’s obviously hard work and discipline.

What do you think about Jeff Seid’s workout routine and diet? Leave a comment below.

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