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Issue #46

1) An exercise for stronger quads, knees, and ankles.
2) Unlimited desk workouts.
3) Why I don’t do HIIT but maybe you should.

Read time: 4 minutes

As some of you already guessed, Shihan, the master instructor I’ve been hinting at is actually… AI.

But it’s not your regular GPT, and good thing it’s not.

I don’t know about you but I feel like ChatGPT and other untrained AI bots can’t provide better than average results.
Or to be more exact, they give you what the average person thinks is best.
And we are all average at most topics.
This is why we can’t rely on AI that’s trained by us as a crowd.

So there was no way I was going to let you speak to AI that gives average fitness advice and platitudes about discipline and consistency.

I’ve been training Shihan for weeks now and his advice about workout and discipline is unbelievably on point and accurate.
He is truly a master of the Discipline of Steel method.
He thinks like me, only 100 times faster.

Now, I don’t want to stop here, I know I can train him to do so much more for you but I won’t say too much yet.

I’m just super excited for you guys to try it, and by the way, I’m not going to charge for it.
At least not before you confirm it can really help you get fit, strong, and disciplined.

I might start with a short list, so if you’re interested in being one of the first testers of Shihan, simply reply Shihan to this email and I’ll save you a spot.

If you need help or have a question about your training, please let me know by replying to this email and I’ll share my answer with everyone.

Now let’s start! 💪

1. Stronger quads, knees, and ankles.

Air squats with close feet are a powerful bodyweight exercise that offers a fresh challenge compared to traditional squats.

By narrowing the stance, this variation shifts the focus to different muscle groups and enhances your control over the movement.
It’s an effective option for those looking to target their quadriceps, improve lower body mobility, and strengthen their knees and ankles.

It is suitable for all fitness levels and helps build strength, endurance, and balance with no equipment required. But once you master the form, you’re free to add weight for even greater gains!

Key Benefits:

1. Enhanced Quad Activation: With a closer stance, your quadriceps take on more of the load, intensifying muscle activation in the front of your thighs.

2. Improved Core Stability: The narrow foot placement increases the need for core engagement to maintain balance and proper posture throughout the squat.

3. Better Ankle Mobility: Air squats with close feet challenge ankle flexibility, making them an excellent tool for improving lower body mobility.

4. Increased Knee Tracking Awareness: Practicing this movement reinforces proper knee alignment, reducing the risk of injury while building strength around the joints.

Click this link for the full YouTube video and instructions.

2. Unlimited desk workouts.

Here’s what you can do if you keep just one pair of dumbbells in your desk.

These 10 exercises should be equally challenging by using the same weight for all.

Mix and match for effective full body workouts you can do in your lunch break.

- Biceps curl
- Triceps extension
- Lateral raise
- Renegade row
- One arm overhead lunge
- Shoulder press
- Turkish get-up
- Split squat
- Dumbbell snatch
- Russian twist

Bonus tip:
You can build strength by spreading out your sets throughout the day.
This technique is called “grease the groove”.
Just make sure you warm up a little before each set and use a heavy weight.

And that's how you get all your reps in even on busy days!

3. Why I don’t do HIIT, but maybe you should.

I don’t do HIIT but it might be the best option for you and here’s why.

I don’t do HIIT because I train for performance.

If I need to improve my cardio, I’ll do cardio.
And when it’s time for strength, I’ll do exercises that are purely meant for strength.

You can’t mix both and expect to get the best of both worlds.
There’s definitely a compromise to make.

But not everybody has as much time as me.
Not everybody can wait before seeing results.
Not everybody enjoys spending time in the gym.
Not everybody wants to be an athlete.
And not everybody likes what I like.

So if you’re busy, just want to get in shape, and if you find it fun, then I definitely recommend HIIT.

It does build cardio and strength, helps with weight loss, and truth be told, it might actually be superior at building mental strength.

4. Something to remember.

When was the last time you learnt something in the gym?

Having a routine is great.
Falling into a routine is different.

Fitness is not only about looking good, but about growth and self-discovery.

Try and learn one thing in each and every workout, whether it’s about training or about yourself.

Muscle gains are never granted.
If you stop training, you lose them.

Knowledge and insights on the other hand, no one can take that from you.

It’s what you learn that will help you come back stronger after a setback.
Or even better, it’s what will help you never quit!

Remember fitness is personal development before anything else. 💪🏼 🧠

Fitness News

1. Weekend Warrior Activity Lowers Risk of 200 Diseases: Concentrated exercise (like weekend workouts) offers the same health benefits as regular, spread-out physical activity, reducing the risk of over 200 diseases, including heart, mental, and neurological conditions. Read more

2. Strengthen Your Pelvic Floor: This article provides insights into pelvic floor exercises, detailing their importance and offering a guide on how to perform them for improved core strength and health. Read more

3. How Many Steps Should You Take Daily?: The article explores the recommended number of steps needed per day for optimal health, along with tips on how to incorporate more walking into your daily routine. Read more

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I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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