7-day-superhuman.pdf

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Copyright Notice

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copyrights are reserved.

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 orperceived, resulting from the use of this information.


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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 Youll Live By.

Day 7 - Choosing the RIGHT Program For Your Body

BONUS - The ONLY Workout Supplement Youll 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.


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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 arent 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 doesnt have to be this way.

Just by following one of the systems laid out for you below youll be able to

perform at your best anytime and any place.

Its all about getting you into the Flow State

In his seminal work, Flow: The Psychology of Optimal Experience, author

Mihaly Cskszentmihlyi(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 skilland during which temporal

concerns (time, food, ego-self, etc.) are typically ignored.

And it is where your best superhuman self lies.

This isnt 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


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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 dont be afraid to stray and do them at your owntime.

Take your time to integrate the principles in this guide with patience, persistence anddiligence and you will see an acceleration in your progress.

Its 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 beit.

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 youfeel is right for you. Clear your mind and let your intuition guide you as to whichprinciple 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 usinstead 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. Its your choice inthe end and it always has been.

Step 3 - Its Gonna be Hard Work but Enjoy the Journey


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We (yes me too) get too fixated on the end result. We gotta enjoy the journey as muchas 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 lessthan what you are meant to become makes life extremely hard.

Enjoy getting uncomfortable and doing new things that challenge you to act in differentways than before. Its the only way to live and see progress.

Oh yeah, and have fun. If it isnt fun it aint worth doing.

Following these 3 steps will lead to sure success. Thanks again for reading and letsget 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 owndeep- felt needs, aspirations and talents (and not the symbols which the

Joneses expect you to display) brings happiness as well as success becauseyou will be functioning as you were meant to function.

Man is by nature a goal-striving being. And because man is built that way heis not happy unless he is functioning the way he was made to functionas agoal-striver. Thus true success and true happiness not only go together but

each enhances the other. - Maxwell Maltz from Psycho-Cybernetics

Cybernetics. Its Greek for steersman. Cool.

Heres the easiest way to get what Cybernetics and what a servo-mechanism are allabout: 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 mechanicalsenses (whether thats radar or sonar or heat or whatever) to stay on target (they callthat positive feedback).

When its not on target, it gets negative feedback and simply adjusts its course so itsBACK on track.

REALLY powerful stuff. And a GREAT parallel to how WE operate.

This exactly what happens when people set goals.


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There is no straight line towards a goal and most likely just doing the things necessaryto achieve them will be tough.

But it is in goal setting and goal achievement where we find our best selves and truly goafter the things we want to be, do or have.

A squirrel does not have to be taught how to gather nuts. Nor does it needto learn that it should store them for winter. A squirrel born in the springhas 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 beno 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 thousandsof 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 mapout 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 eventhough 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 ofyours and the only way to get it out is to give it clear and concise goals to achieve thethings you want to achieve.

No matter where you are starting from or where you are in this present moment thethings 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 dontwant and the same amount of people wont even write out their goals because of fearfor not reaching them.

Remember this: Your brain is a goal driven machine. It works with the directions yougive it. It does not know right from wrong or good from bad. It just knows what you feedit.

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 haveto plant in your mind before we continue...

Whatever anyone else has done you can do too.


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If it is has been achieved before then you have just as good of a possibility to achieve itas well.

Look nothing separates you from anyone else. We may have different circumstancesbut we all have the same potential to get to wherever we want to go.

If its 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 indexcard.

3. Next, on the front of the card, write your #1 goal.

The Goal MUST Be:Specific, Measurable, Action oriented, Realistic, and TimeSensitive.

So make sure you identify exactly what you want to achieve.

Also make SURE you write in the present tense like its 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 followthrough for a full 30 days straight.

Heres an example Ive used:

I Dan Go exercise intensely, use 6MS daily and eat clean, nutritious, real food at least 5days a week and maintain 10% body fat or lower all year round in 2013 and beyond asa vehicle to be a better man, which improves every other area of my life in a positiveway.

Note: You can always dig deeper and use multiple 5x7 cards with goals from otherareas of your life as well.4. Next, simply block off 5 measly minutes a day with NO interruptions and read yourcard(s) while you visualize them already achieved.

This 5 minute ritual will program your subconscious mind to take massive actiontowards your desired outcome on a daily basis.

Even when the going gets tough.


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I cant tell you how much more Ive achieved in EVERY area of my life using this simpleritual 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 Im not supposed to sometimes.

- Yes, Ill still be lazy when I shouldnt be once in a while.

- Yes, Ill 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,Thats 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 its amazing how many of us forget to breathe.

In order for you to access clear thinking and relieve anxiety and tensionlike a plantneeds wateryour brain needs oxygen.


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Remembering to breathe will help you take the edge off of your emotions so you canrespond 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 offthe actual work needed to accomplish it.

Its called the Focal Point.

Focusing on your breath allows you to get your mind off of other things and onto justone simple task of getting oxygen into your body and mind. This allows you to relax andbe fully in the present moment.

Breathing before doing any physical activity: Place your tongue on the roof of yourmouth and hold it there on the inhale.

Breathe in very slowly while expanding your belly out as you take breath in, and thenshift your tongue to just behind your lower teeth, opening your mouth slightly, and hold itthere on the exhale while you let the air make a hissing sound as you release it (yourtummy will return inward to a neutral position.)Inhale deeply and exhale even longer allowing sound to escape, if its there, becausethis will relieve tension. Do this at least three times, and then pause for a few secondsholding 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 everyrep while you push out and inhale while you are bringing the weight down. Control thatbreath 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 bodyto be in synchronicity with your movements to allow for your fullest amount of athleticability 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 filledwith peace and harmony that begins with you.

JUST BREATHE!


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Your 6MS Homework of the Day

1. Make reminders on your phone for 5 times a day where youll consciously take 3deep breaths into your body. These breaths should be so deep that your chest goes upand 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 orpressured. Make a conscious reminder to breathe when the going gets tough or whenyou 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. Itdoesnt make things better when my ADD kicks into high gear taking me away from thethings I want.

Honestly, if I didnt get this fixed then I would headed for a sure path of failure. Andwhen I mean failure I mean getting caught up in my negative thoughts, doingsomething I dont want to do for people I dont like.

It wasnt until I learned about this thousand year old mental practice that I was able toovercome 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 severalresearch 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 innerpeace. Other studies have also demonstrated the benefits of meditating for 20minutes a day for a period of six to eight weeks.

These benefits include a decrease in anxiety, in vulnerability from pain, and inthe tendency toward depression and anger, as well as strengthening the power


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of attention, boosting the immune system, and increasing ones general well-being.

Thus, no matter what point of view you approach it fromwhether that of

personal transformation, the development of altruistic love, or physical healthmeditation emerges as a factor essential for leading a balanced life, rich in

meaning. - Matthieu Ricard from Why Meditate?

So, Why Meditate?

Heres the #1 answer. To transform ourselves in order to be better able to transform theworld.

Neuroplasticity. Its 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 skillwhether its a golf swing or seeing the world witha more optimistic or compassionate outlookmyelinates our neurons in such a way thatour desired behaviors become more habitual and second nature.

In other words, meditation allows us to change the way our brain works to adapt to thedemands 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 dont need a gym with tons of equipment either. You just need aquiet 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 itfrom the tyranny of mental afflictions and confusion.

The antidote to distraction is cultivating vigilance. Whenever you notice thatyour 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


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mindfulness, so you should be happy about this instead of being discouragedand regretful.

The more often you notice that you have been distracted, the more your

mindfulness is progressing. Remember also why you are meditating. Your goalis not to waste time giving free reign to your thoughts, but to use yourmeditation time to gain freedom from suffering. - Matthieu Ricard from Why

Meditate?


1. Find a quiet spot in your home. It doesnt matter where. Just has to be quiet. Thisincludes your bathroom too.

2. Put a timer on for 3 minutes and sit with a dignified posture. Just focus on yourbreathing going in and out. Be aware of any sounds that may come your way as well asany thoughts (youll 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 heres an article on 20 reasons why you should do it==> http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_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 onthat 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. Likerunning a marathon, it requires practice and training to get the most out of it.

Remember Neuroplasticity?
http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.htmlhttp://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.htmlhttp://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.htmlhttp://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.htmlhttp://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html


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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 isasked 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. Donot let anything else enter your mind other than your mind concentrating on pulling orpushing the weight up and down.

If you are doing a physical activity (small or big) - Clear your mind and just focus onthe moment to fully react with your inner reflexes. If its playing a sport try reacting

instead of thinking out the play If it is washing the dishes try and focus intensely onwashing those dishes as best as possible.

If you are working on a project - I got this timer installed on my computer. It's anexcellent interval timer based on a technique called the Pomodoro technique but I'mprimarily using it based on its ability to make sound, set good intervals, and supportlogging. You do 30 minute focus sessions with 10 minute breaks.


1. Use the focus techniques above on the next gym session or even in the next menialtask that is put in front of you. Train your focus to be able to concentrate on the nextobjective 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 momentand 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. Ill wait.

Okay done?


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Good.

Now get on the floor and do another pushup but this time FOCUS on your chest, tricepsand 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 yourbody does something in a repetitive fashion it tends to store the movement in thesubconscious 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 requiresphysical 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. Itshard 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 theyabsolutely have to. Its this second group of muscles that you must work on to build themind 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 aidof a mirror) while youre working it. The visual feedback will teach you what it feels liketo contract the muscle youre targeting.

Once you get used to the felling you will no longer need the mirror, and eventually youwill no longer need weights.

The final stage of a fully developed mind to muscle connection is the ability toselectively contract almost any muscle group in your body without any weights andentirely based on feel.


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Getting to this final stage should be one of your goals with your weight training andworkout program. Eventually the amount of weight you lift will become secondary andalmost unimportant compared to how strong your mind to muscle connection is.

Day 6 Create Your Own Superhero PhilosophyTo become your own superhuman and achieve the heights of your full potential itrequires 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 dont act on integrity with their truevalues and this eats them alive.

Its 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 elses.

They probably have a bunch of rules they themselves are breaking on a day to day levelthat 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 testto see if you are living by them or letting other people rule you.

You dont have to have a lot either. Just ones that resonate with you the most. I cantcome 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 buttrust what my heart tells me regardless of the pay off. No matter what my intuition isalways 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 apositive way. Back when I was working the 9-5 selling loans I was bored anddepressed.


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In my mind, I knew I had to do something positive or stay in this bubble of depressionforever. When I left the cushy corporate life for a job as a trainer I made a vow that dayto 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 orhow good will always pass. When my mom passed away I thought the feeling ofemptiness would never go away...but it did.

When I did my co-authored a book with acclaimed NY Times Best Seller JohnRomaniello 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 whats happening around you.

Let them all pass and youll feel a lot better.

4. Always strive for more.

As you know Im a huge believer in striving for your goals no matter how big oraudacious.

The one thing that has stuck with me is that if someone has done it before then I can

certainly do it.

Im going to take a quick guess and say that you dont like staying stagnant orcomfortable. Sometimes fear stops you from really going after the goals you set out foryourself because of the discomfort youll feel and the obstacles that lay in your path.

But the fact is youll be more depressed if you stay in the same spot without moving oneinch.

You are a goal striving human being and you have a lot to contribute to this world. Ownup to it and do the next rule...

5. Theres always a choice or comfort or growth. Get UNcomfortable.

In life youll 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.


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But it is to say that that one thing that is in your mind and in your heart that you want todo 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 upinside.

Get comfortable with getting uncomfortable because they only way youre gonna grow isby facing up to your fears and doing what your heart is telling you to do.


1. Come up with your own set of rules that are ABSOLUTE non-negotiables in your life.

Make them yours and just write out what your heart says. Come up with 10-20 and thenpair down to the ones you feel are most resonated with you.

Day 7 Make Your Nervous SystemUNSTOPPABLE

As you know already one of the best ways to TURN ON your nervous system is toactually do our 6 Minute Superhuman system right before a workout.

The 6MS exercises are amazing at getting your nervous system to fire off when youneed 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 nervoussystem as a whole.

But first...

What is the Central Nervous System?

The central nervous system includes your brain and spinal cord and connects to yourmuscles through the peripheral nervous system. Thus, the central nervous systemcontrols your muscles.

When you contract a muscle, a message goes down your brain and spinal cord where iteventually connects to the individual muscle motor units through something called aneuromuscular junction. The muscle receives your message telling it to contract, fires,and tension is generated.


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It is important to stress that the nervous system can become fatigued through variousmeans such as lack of adequate rest, but certain exercises will promote more neuralfatigue 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 forathletes.

How Much Can the Brain and Body Handle?

Charles Poliquin says the brain recovers five to six times slower than the muscularsystem.In reality this is why it is essential that you periodize your training.

You cant carry on week in week out squatting 4 or more days a week withoutprogramming a rest period.

This is why Im a big fan of taking a week off every twelve weeks. Im not really going togo in to detail about recovery strategies because we do that in the Active Recoveryprogram, but active recovery and supplementation is essential for aiding in recovery.

Supplements such as Zinc and Magnesium, Magnesium oils and omega 3 fatty acidshave been proven to aid in reducing inflammation, boosting the immune system andwhite 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, calledmyelin, which provides insulation to your nervous system.

When myelin is not properly maintained or is eroded by autoimmune illness, you arebound to experience any number of symptoms of nerve dysfunction, common onesbeing muscle weakness, inexplicable chronic pain, and diminished vision.

Action Step: Ensure adequate intake of healthy fats, and ensure adequate vitamin D. Allare 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 tounderstand 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 majorcomponents of your conscious motor and sensory pathways; a number of different


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sensory receptors, peripheral nerves, synaptic connections within your spinal cord,major tracts within your spinal cord, and nerve tissue throughout your brain need to beutilized 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 aminimum 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 thanwriting with a keyboard on a computer, as typing on a keyboard doesn't require as muchfine motor control as writing on paper.

An alternative to writing on paper is to draw on paper, as drawing with precision alsorequires intensive use of all of the major components of your conscious motor and

sensory apparatuses.


1. Write down your goal on paper for the next 30 days. Just do it every single day forthe next 30 days. Youll be turning on your nervous system while at the same timegetting your goal ingrained in your head.

BONUS The ONLY Workout Supplement Youll

Ever NeedOne thing I gotta put out there is that Im not a big fan of supplements. I can get by onvitamin D, fish oils and thats about it.

BUT I do take one supplement for my workouts that have had a significant effect on myresults.

Its totally natural, it helps you CRUSH your workouts, aids in fat loss and musclebuilding and in some cases it tastes quite good.

The supplement Im talking about is Branched Chain Amino Acids (BCAAs).

BCAAs are the building blocks of protein and they make up over 30% of the muscletissue in your body.

When you consume a high quality protein source of food, the protein is broken downthrough digestion leaving you with BCAAs which are then sent through the blood


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stream and either used as fuel, to repair and build your muscle, and many otherimportant functions of your body including brain function.

You could go as far as saying that BCAAs are the best part of protein.

Why take BCAAs when you workout?

During intense weight training the body is normally in a highly catabolic condition. At thistime glycogen stores are being rapidly depleted and the liver in turn must synthesizeglucose by a conversion of L-Alanine. Alanine makes up over half of the amino acidcontent released from muscles during exercise.

The release of BCAA's is generally recognized as the signal to the body to stop proteinsyntheses 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. Lesseramounts are effective but if increased performance and recovery are needed a higherdosage is more effective.

Taking BCAA's immediately before or during a strenuous workout or cardio session willincrease performance.

Taking them after with a post work out meal or recovery drink will help speed thereplacement of BCAA's in the muscles, speeding muscle recovery and preventingovertraining.

For optimum results in supplement form, it is desirable to take your BCAA's separatelyfrom the other amino acid groupings for the fact that they totally dominate the race forentry into the bodies' systems.


1. Grab a brand of powdered BCAAs before your next workout and do a one month testto find out how well it actually works on your body. My favorite brand is SciviationXtend.

Well thats about it. You now have 7 days and 7 great ideas on how to become yourbest superhuman self mentally, physically and possibly even spiritually.


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Thank you for purchasing the 6 Minute Superhuman and if when you get a chanceremember 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 6MSteam at the private coaching group and lets get you into the best superhuman self thatyou can be.

See you there,
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7-day-superhuman.pdf

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