Strategies For Incorporating More Protein Into Your Diet
Most people aren’t eating enough protein, which can stall or compromise the gains they’re working toward. Optimal protein sources will have at least 1/3 of their calories coming from protein, but ideally it should be much higher than the amount of other fats and carbs in the food. Keeping a variety of protein rich foods that don’t require prep (like protein powders, meat jerkies, or high protein yogurt) or minimal prep (like frozen fish, ground meat, or tofu) also helps from getting bored or not having enough time to eat enough protein.
Lifestyle Scope Creep
Scope creep, the accidental inflation of a project over time, can happen in many areas of work and personal life. When we let scope creep get out of hand, it can lead to overwhelming issues that create more work than necessary or undo progress we already made. Habit scope creep is when your habits take up more and more of your time that they start to have negative effects on your life like take up all your time, cause too much stress, or lead to burnout. One of the best ways to combat habit scope creep is to regularly assess if what you’re doing aligns with your goals and what’s important to you. Quitting and move on from things isn’t bad - it ensures that your valuable time is spent on what really matters.
Most Of Productivity Is Just Managing Your Environment
Productivity is more about removing barriers to focus rather than having the most ideal setup, brilliant strategies, or the newest tools and accessories. Managing your environment by minimizing distractions naturally creates better work flow, which means getting more done. Having a space where you’re away from interruptions, turning off notifications or putting your phone away where you can’t readily check it, or wearing headphones to block out noise are all methods to keep focus on your work. Everyone’s environments are different and have different obstacles to productivity. What works for some people won’t work for everyone. Figure out what methods work for you and how you can best control the amount of distractions around you.
Optimal Pectoral Size Training
There are different strategies for training pectorals depending on if your goal is size, strength, or a combination of both. In general, the muscles in the upper body recover more quickly, meaning that you can/should train those lifts more frequently. The pectorals benefit from exercises that push wider ranges of motion - which is why the barbell bench press isn’t the ideal exercise for increasing pec size. Paused reps, “squeezing,” and slow, deliberate movement are key. Inclines and variations are also important to target all of the pectoral muscle fibers. Be sure to include horizontal presses, vertical presses from below, and the incline fly.