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7 Ways to Stay Motivated When Feeling Overwhelmed

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Ways to Stay Motivated When Feeling Overwhelmed

No matter how successful or how productive you are, there will be days when you feel totally overwhelmed. When this happens, it can be hard to stay motivated.

No one says that being an entrepreneur is easy.

Building a business requires you to do things that you don’t normally do – hiring people, building a website, selling your products and services, and so on.

 

How to Stay Motivated When Feeling Overwhelmed

Although it’s good to step outside your comfort zone once in a while and try something new, sometimes it’s unbearable to handle so many different tasks for long. When you are swamped by work and don’t feel like working in your business, what should you do?

Here are 7 ways to stay motivated when you’re feeling overwhelmed in your business.

 

1. Give Yourself a Break

The simplest and the hardest thing to do when you feel overwhelmed is to walk away from work.

When you are feeling overwhelmed, your body or mind is telling you that you can’t handle it anymore and you need to take a break. If you love yourself enough, you would listen.

Even if it’s just a short 5-15 minutes break for you to breathe deeply, go for a walk or take a power nap. You need to break away from that vicious cycle of feeling overwhelmed.

Working harder will not produce better results or keep you motivated. Your brain can’t stay focused all the time. Do something else that doesn’t need much attention instead. You will feel rejuvenated and more focused after your break.

 

2. Focus on doing one task at a time

You feel overwhelmed because you are focusing on too many tasks at a time. All three books that I read recently, Busy by Tony Crabbe, Essentialism by Greg McKeown, and The One Thing by Gary Keller & Jay Papasan, support the notion that humans can’t multi-focus.

Yes, you can do two tasks at a time such as listening to your music while walking.

But if you were to watch TV and to read a book at the same time, you realize you can’t focus on both. You need to give one of those two activities less attention for you to focus on the other.

Multi-tasking doesn’t allow you to be more productive. Instead, it produces stress. Your mind simply can’t handle so many tasks at the same time. To stay motivated, try focusing on one task at a time.

 

3. Complete one project before starting another

Doing one thing at a time isn’t good enough. Ideally, you should focus on completing one project before moving to the next.

In business, if you have two important projects you want to do, starting them both at the same time dilutes your energy, your resources and your time.

People get demoralized when they don’t see results.

Imagine having two to ten open projects that are incomplete and going nowhere. How un-motivating that would be!

Plus, you waste unnecessary time switching from task to task. Every time, you stop your current task and start a new one. You need to warm up and gain momentum for the new task again.

Not all tasks give you the same outcome. So choose one task or project that produce the most result and work on it first.

 

4. Don’t just do your best, do what you do best

Previously, I say that focusing on completing one project before moving to the next is ideal. It’s ideal because for a business to grow, you probably need to execute different aspects of the business simultaneously.

However, that doesn’t mean you should spread yourself too thin and not complete your projects. The key is to pick the task that you are the best at doing and delegate the rest.

Understanding your strength is important. Not only does it help you in your business, your self-worth also increases when you allow yourself to do something you are good at.

 

5. Understand why you are doing what you are doing

Managing distractions isn’t the hardest part when it comes to focusing. Deciding what is most important to you is. If you are uncertain about what is important to you, it’s easy to fall into the pattern of doing things that don’t produce the results you desire.

You also get distracted easily by incoming opportunities.

Instead of being overwhelmed with your long to-do-list, ask yourself why each task is important to you and how does it contribute to your overarching goal.

Having a clear purpose gives you the direction and motivation to move forward. It helps you eliminate unnecessary tasks that don’t serve you.

 

6. Write ideas down and let them incubate

Sometimes, when you try to focus on your task on hand, your mind keeps coming out with new ideas and things for you to do. In that case, what should you do?

Execution always take more time than generating new ideas. When you have ideas while working, remember to jot them down first. Not only will you capture the ideas, it helps you get your ideas out of your system fast so that you can redirect your focus back to your current task quicker.

Never give immediate attention to your new ideas. Don’t allow them to distract you. Instead, train yourself to focus by delaying the execution of your ideas. Keep them in your journal until it’s time to revisit them later. It’s more productive this way.

Plus, incubating your ideas let you see if your idea is still worth pursuing even after some time.

 

7. Organize your environment

One of my favorite thing to do when I get overwhelmed is to organize my environment. It’s difficult to organize your mind when it gets messy. Writing your thoughts down and organize on something tangible like a piece of paper helps.

But I like to organize my table and closet too when my mind gets messy. Your physical environment is a reflection of your internal state.

Getting yourself in the act of organizing things outside your work helps you organize thing in your work. You practice organizing and making decisions on things that are less risky.

Once you get the hang of organizing something outside your work, go back to your work and you will discover a fresh perspective on your business.

 

Summary

The word “over” in “overwhelmed”, suggests that it’s too much. When you are getting overwhelmed, it’s time to make things smaller, simpler and easier.

To sum up the 7 bullet points, here’s how to stay motivated in short:

  1. Give yourself a break
  2. Focus on doing one task at a time
  3. Complete one project before starting another
  4. Don’t just do your best, do what you do best
  5. Understand why you are doing what you’re doing
  6. Write ideas down and let them incubate
  7. Organize your environment

Are you feeling overwhelmed?

Do you think these tips will help you to stay motivated? Leave a comment below.

Yong Kang Chan, best known as Nerdy Creator, is the author of Fearless Passion: Find the Courage to Do What You Love. He is an internet entrepreneur who is looking forward to disrupt the animation industry.

3 Comments

3 Comments

  1. John LaVigne

    Jul 22, 2015 at 12:34 am

    Motivation is something that eludes me. I want to worl out .I want to develop abs,build muscle. Meditate ear clean
    Where do I begin

  2. Rachel Akito

    Aug 26, 2015 at 8:46 pm

    Motivation have a tendency to disappear whenever we reach our breaking point. If a person have no more energy left in the tank we lose the will and the drive so these 7 ways to stay motivated when feeling overwhelmed can be very beneficial for us. By following this tips we can avoid reaching a breaking point therefore keeping our motivations intact. I would like to express my gratitude to Yong Kang Chan. Thanks for sharing.

    Rachel

  3. Angelina

    Sep 18, 2015 at 5:17 am

    Thanks for these great tips, sometimes the tasks can feel overwhelming! It’s great to find advice that can really make a difference for everyone ^__^

    Keep sharing these motivational posts ☺

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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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